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Cooking with seasonal ingredients not only enhances the flavours of our dishes but also supports local farmers and reduces our carbon footprint.
In the UK, each season brings its own unique harvest, offering an array of fruits and vegetables that are at their peak in terms of taste and nutritional value.
Here’s a guide to making the most of what each season has to offer, with a few recipe ideas to get you started.
Spring: A Fresh Start
Spring is a time of renewal and growth. As the days get longer and the weather warms, the first crops of the year begin to appear. Look out for:
Asparagus: This tender vegetable is a true springtime treat. Try roasting it with a drizzle of olive oil and a sprinkle of sea salt for a simple yet delicious side dish.
Rhubarb: Perfect for desserts, rhubarb’s tartness pairs wonderfully with sweeter fruits like strawberries. A classic rhubarb crumble is a must-try.
New Potatoes: These small, waxy potatoes are delicious simply boiled and tossed with butter and fresh herbs.
Recipe Idea: Spring Vegetable Risotto
Ingredients:
300g asparagus, trimmed and cut into bite-sized pieces
150g peas (fresh or frozen)
1 onion, finely chopped
2 cloves garlic, minced
300g Arborio rice
1 litre vegetable stock
125ml white wine
50g Parmesan cheese, grated
2 tbsp olive oil
Fresh mint and parsley, chopped
Instructions:
Heat the olive oil in a large pan and sauté the onion and garlic until soft.
Add the rice and stir for a couple of minutes until it’s well coated with the oil.
Pour in the white wine and stir until it’s mostly absorbed.
Begin adding the stock, one ladle at a time, stirring frequently and waiting until each addition is absorbed before adding more.
After about 15 minutes, add the asparagus and peas.
Continue adding stock and stirring until the rice is creamy and cooked through.
Stir in the Parmesan cheese and fresh herbs before serving.
Summer: A Burst of Flavour
Summer brings an abundance of vibrant and juicy produce. It’s the perfect time to enjoy:
Tomatoes: At their sweetest in the summer months, they’re perfect for salads, sauces, and salsas.
Courgettes: Versatile and prolific, they can be grilled, stuffed, or turned into zoodles (courgette noodles).
Berries: Strawberries, raspberries, and blueberries are all at their best. Enjoy them fresh or use them in desserts like Eton mess or summer pudding.
Recipe Idea: Grilled Courgette and Tomato Salad
Ingredients:
2 courgettes, sliced lengthways
4 large tomatoes, sliced
100g feta cheese, crumbled
Handful of fresh basil leaves
2 tbsp olive oil
1 tbsp balsamic vinegar
Salt and pepper to taste
Instructions:
Preheat the grill to high.
Brush the courgette slices with olive oil and season with salt and pepper.
Grill the courgette slices for 2-3 minutes on each side until tender and slightly charred.
Arrange the courgette and tomato slices on a serving platter.
Drizzle with olive oil and balsamic vinegar.
Scatter the feta cheese and basil leaves over the top before serving.
Autumn: A Harvest Feast
As the weather cools, the autumn harvest brings a wealth of hearty and flavourful produce. Look out for:
Pumpkins and Squashes: Perfect for soups, stews, and roasting.
Apples and Pears: Great for baking and making preserves.
Cabbage and Kale: These leafy greens are packed with nutrients and can be used in a variety of dishes.
Recipe Idea: Roasted Pumpkin Soup
Ingredients:
1 small pumpkin, peeled and cubed
2 carrots, chopped
1 onion, chopped
2 cloves garlic, minced
1 litre vegetable stock
2 tbsp olive oil
1 tsp ground cumin
1 tsp ground coriander
Salt and pepper to taste
Fresh coriander for garnish
Instructions:
Preheat the oven to 200°C.
Toss the pumpkin and carrots with olive oil, cumin, coriander, salt, and pepper.
Spread the vegetables on a baking tray and roast for 25-30 minutes until tender.
In a large pot, sauté the onion and garlic until soft.
Add the roasted vegetables and vegetable stock to the pot.
Bring to a simmer and cook for 10 minutes.
Blend the soup until smooth and adjust seasoning to taste.
Garnish with fresh coriander before serving.
Winter: Warming Comforts
Winter’s chill calls for hearty, warming dishes made with robust seasonal produce. Look for:
Root Vegetables: Carrots, parsnips, and turnips are excellent for roasting and stews.
Brussels Sprouts: Often misunderstood, these can be delicious when roasted or sautéed with bacon.
Leeks: Perfect for soups and pies, leeks add a subtle, sweet flavour.
Recipe Idea: Root Vegetable Stew
Ingredients:
2 carrots, chopped
2 parsnips, chopped
1 turnip, chopped
1 leek, sliced
2 potatoes, chopped
1 litre vegetable stock
2 tbsp olive oil
2 cloves garlic, minced
1 tsp thyme
1 tsp rosemary
Salt and pepper to taste
Instructions:
Heat the olive oil in a large pot and sauté the garlic and leeks until soft.
Add the carrots, parsnips, turnip, and potatoes, and cook for a few minutes.
Add the thyme, rosemary, salt, and pepper.
Pour in the vegetable stock and bring to a simmer.
Cook for 30-40 minutes until the vegetables are tender.
Adjust seasoning to taste before serving.
Cooking with seasonal produce not only enriches our meals with the freshest flavours but also keeps us connected to the natural cycles of the year. By celebrating the best of what each season has to offer, we can enjoy a varied and delicious diet all year round. Happy cooking!