We are all being told that we need to have more fruit and veg in our diets to improve our health.
Now expert nutritionists have helped national breast cancer support charity The Haven, which has a centre in Leeds to create The Haven in your Kitchen seasonal recipe cookbook.
Whether you are undergoing breast cancer treatment or just want to eat more healthily, The Haven in your Kitchen cookbook has all the expert knowledge you need to improve your everyday diet.
Sarah Lumley, The Haven’s nutritionist, said: “Health issues can arise when nutrients you need are missing from your diet on a regular basis.
“Spending a little time on healthy meal planning will help improve your nutrient levels, boost your sense of wellbeing and have a beneficial effect on your overall health.
“Healthy eating needn’t mean tasteless boring meals. Food is one of the most important medicines, and an easy yet effective way to contribute positively to your overall wellbeing.
“At The Haven, we believe no one has to compromise on flavour for healthy ingredients, and that food preparation, cooking, (and particularly eating), should all be enjoyable.”
With almost 100 recipes, the 130 page cookbook is packed full of expert advice. As well as a colourful healthy eating guide – which covers percentage recommendations for fruit, vegetables, fat, protein and carbohydrates – the cookbook also includes a handy store room guide for what to buy-in for your go-to cupboard essentials.
The Haven recipes are also colour-coded by season, making it easy to keep track of what’s available each month whilst providing that extra bit of seasonal variety to your menu.
The Haven in Your Kitchen cookbook is free for all Visitors registered with The Yorkshire and available through The Haven’s website for a suggested donation of £10. The seasonal recipe cookbook is the sister publication of The Haven’s Guide to Healthy Eating.
Preparation time: 5 minutes
1 apple, core & skin included
1 pear, core & skin included
1 banana, small, peeled
75g/3oz Frozen or fresh berries*
2.5cm/1in piece of ginger, grated
2 tbsp of water
1 level tbsp almond butter (optional), chopped.
1 tsp, pumpkin seeds
1 heaped tsp, sunflower seeds
1 level tbsp, flaxseeds or linseeds
2 level tbsp, medium or fine oatmeal
1 level tbsp, almonds/walnuts/hazelnuts, chopped
• To make a change from the berries, you can choose mango, papaya, pineapple, or nectarine. Choose fruit that are in season.
Blend the fruit and water until puréed, adding the nut butter if you wish. Spoon into your breakfast bowl. Spoon the seeds, including the linseeds, over the fruit mixture and stir once or twice
Stir in the oatmeal and nuts and serve at once
Lamb (or chicken) Tagine:
Preparation time: 20 minutes
Cooking time: 2 ½ hours
500g/1lb 1oz shoulder of lamb, cubed
2 tbsp seasoned flour, can be gluten-free
4 tbsp olive oil
Generous pinch/ 10 strands of saffron
2 onions, finely sliced into strips
1 red pepper, deseeded and sliced into strips
2 cloves of garlic, crushed
2 tsp of turmeric
7.5cm/3 inch piece of fresh ginger, grated
1 orange, zest and juice
150ml/1/4 pint vegetable stock
125g/5oz dried apricots (non- sulphur dried), quartered
Seasoning to taste
Generous handful of fresh mint/coriander/parsley, finely chopped
Coat the cubes of lamb lightly in the seasoned flour
Heat 2 tbsp of the oil in a large frying pan and brown the lamb in batches. Transfer each batch into a casserole dish.
Add the remaining oil to the casserole dish with the saffron and onions and cook on a medium heat for five minutes.
Add the red pepper strips, garlic, turmeric, ginger, orange juice and zest. Stir and cook for five minutes.
Add the stock and apricots. Bring the mixture to a gentle boil.
Cover, reduce the heat and simmer for 1½ -2 hours.
Stir and check the tagine every so often (you may need to add some extra fluid).
Sprinkle your choice of herbs over the tagine, stir through once or twice and serve
Serve with couscous or brown rice garnished with almonds or pine nuts
Optional choice: Four chicken thighs instead of lamb
Mackerel with Orange and ginger:
Cooking time: 12 minutes
2 oranges, zest and juice
4cm/1½ inch piece of ginger, grated
Black pepper to season
4 Mackerel fillets
Mix the orange zest, juice and ginger with the black pepper.
Marinate the mackerel in the mixture in an ovenproof dish – the longer the better – but at least for an hour.
Heat the oven to 180°C/Gas mark 4.
Cover the fish and bake for 12 minutes
The orange really cuts through the oiliness of the Mackerel. Serve hot with steamed vegetables or cold with a colourful salad.
Advance preparation: requires at least 2 hours to chill prior to serving
Preparation time: 15 minutes
½ a medium-sized watermelon, peeled
2 tbsp extra-virgin olive oil
1 tsp apple cider vinegar
4 sprigs of fresh parsley
4 ripe tomatoes, deseeded and finely diced
½ a cucumber, finely diced
½ a red pepper, deseeded and finely diced
4 spring onions, trimmed and finely diced
½ a lime, juice only
1small clove of garlic, crushed (optional)
Blend the watermelon, olive oil, vinegar and parsley in a food processor and pour into a large bowl or jug.
Stir in the remaining ingredients, cover and chill until ready to serve.
There are currently three Havens in London,Hereford and The Gateway West, Leeds. A fourth Haven is due to open in 2015.