Ingredients - November

'Remember, remember the 5th of November.'

We love bonfire night - fireworks, smoky skies, sparklers & great food. There are so many events on in Cheltenham, this year we’re wrapping up warm & have decided to head to Burley Field Lakes at the foot of Leckhampton Hill to watch the firework display.

Before we do though, we’re preparing a comforting yet healthy chicken & walnut stew that we can enjoy once back from the fireworks.

We’re glad to see nuts flooding back onto the supermarket shelves in time for Christmas, as not only are they a healthy snack (the unsalted versions!) but they’re also a great ingredient to use in cooking. Nuts are a nutritional powerhouse - containing protein, dietary fibre as well as a host of different vitamins, minerals & antioxidants. We especially love walnuts –they a great source of mono-unsaturated (heart friendly) fats which can help to lower the bad form of cholesterol (LDL) and they are a source of omega-3, a great alternative if you don’t eat oily fish.

The likes of parsnips, celeriac, Jerusalem artichokes & swede start to make an appearance in November so we serve our stew alongside a healthy helping of root veg mash.

Chicken & Walnut Stew - Ingredients (serves 2)

1 tbsp vegetable oil

1tbsp cornflour

2 chicken breasts

1 red onion

1 tsp turmeric

1 tsp cinnamon

½ tsp nutmeg

200g walnuts (grounded)

400ml water

4 tbsp pomegranate molasses

2 tbsp date syrup

To serve -

20g coriander leaves (optional)

Pomegranate seeds (optional)

Method -

Heat a saucepan & pour in the vegetable oil.

Fry the onion until translucent & add in all the spices.

Season the chicken breasts with salt and pepper & add to the pan, sealing on all sides. Once browned remove pan from heat.

In another pan, & the cornflour & toast for 1 – 2 minutes. Add the ground walnuts & toast for another 1 – 2 minutes. Add in the water, stir & bring the mixture to a boil. Reduce heat then cover & cook for an hour.

Stir in the date syrup & pomegranate molasses.

Add the chicken & onions to the walnut mixture. Cover & cook for about 1 & ½ hours. Make sure to stir the mixture every now & then to prevent the mixture from sticking to the pan.

Serve with basmati rice, bulgar wheat or our root mash & a large handful of coriander.

Root Veg Mash - Ingredients (serves 2)

100g parsnips

100g carrots

50g swede

1tablespoon wholegrain mustard

Method -

Peel all the veg & chop into chunks.

Place into a pan of salted water & bring to the boil. Cook for 20-25 minutes until tender.

Drain & then mash with a potato masher.

Mix through the wholegrain mustard for a warming kick.

#Omega3 #Cholesterol #Fireworks #November