I’ve chosen cherries, peas and broad beans as this month’s seasonal produce. All have a short season, so grab them while you can! Indeed, you might find it hard to get hold of fresh peas and broad beans, writes Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition. If so, these recipes work perfectly well with frozen – though I think they taste a bit better with fresh (as was proved some years ago, the nutritional value of frozen veg is the same, or higher, than fresh as they are frozen – or should be – within minutes of picking, which preserves the nutrients).
Cherries, peas and broad beans are all excellent sources of vitamin C, fibre and antioxidants. Cherries are also a relatively low GI fruit – handy to know if you’re watching your intake of carbs/sugars. Tart cherry juice has also been credited with numerous health benefits, such as helping with gout and joint pain and preventing inflammation.
Summer cherry smoothie
I had not tried tart cherry juice (bought from a health food shop) before. I didn’t much care for it on its own, as it tastes a bit like prunes (reminder of school dinners), but it makes a delicious smoothie with fresh berries.
Serves one
Carton of raspberries
Carton of strawberries, hulled and chopped
One tsp. matcha powder
One tbsp. chia seeds
One tbsp.. raw cacao powder
Tart cherry juice
Blend the berries, powders and seeds with the cherry juice in a Nutribullet or similar device.
Red fruit salad
Here’s an alternative way with berries and cherries.
Serves two
Carton of raspberries
Carton of strawberries, hulled and chopped
Carton of cherries, stoned and halved
Mix the fruits. Delicious with Greek yoghurt for breakfast or as a healthy dessert at a summer barbeque or garden party.
Pea guacamole
This is guacamole with both avocado and peas. The marscapone makes it rich and creamy but for a lower-fat version, I’m thinking you could substitute cottage cheese, quark or thick yoghurt.
Serves two to three
200g tub marscapone
Two avocados, peeled and chopped
200g peas, cooked
Handful of mint leaves
One chilli, deseeded and chopped
Juice of two limes
Flaxseed oil
Sour cream
Blast all the ingredients except the oil and sour cream in a Nutribullet or food processor. Check the consistency and, if too thick, add a little oil and/or sour cream to thin it down. Serves with a colourful selection of crudités and/or seeded flatbreads/interesting bread. This tastes even better after a night in the fridge! Definitely one for sharing at a summer party.
Broad bean salad
Serves two
Bag of your favourite salad leaves (I used pea shoots and a few lettuce leaves from the garden)
Around 200g fresh or frozen broad beans, cooked and cooled
50g pine nuts
Two avocados, peeled and chopped
Dressing: mustard, flax seed oil and cider vinegar with a squeeze of lemon
Chopped mint and chives to finish
Mix all ingredients, dress, toss and finish with the chopped herbs.
Next month: Runner beans and nasturtiums.