Supermarkets have all but destroyed the average persons need to think about shopping and cooking seasonally. However to gain real quality and enjoy the freshness of superior ingredients, in whatever you’re cooking, it is still massively beneficial to use foods in season. The Pure Package aims to help individuals eat healthily, lose weight but also enjoy their food, and we love to use local, seasonal ingredients for all our gourmet diet deliveries. But whether you’re with us or not, or just having a break: quality, fresh, seasonal food from your local supermarket or a nearby farmers market or even, for the lucky ones, your own garden really can make a difference. We intend to help you achieve success in your weight loss management and one of the best seasonal summer vegetable/fruits (it’s actually a legume), which can aid you in this, is the millennia popular broad bean.
The Broad Bean, Vicia Faba or Fava Beans have been hugely popular in Britain and Europe for hundreds if not thousands of years. Originally coming from around the Mediterranean and Asia they are planted, eaten and thoroughly enjoyed throughout the world; enabled to do so because of its tough versatile plant base. Whether being grown on a large farm, a small allotment or a tiny balcony there are endless imaginative culinary options and seemingly a continuous supply of health benefits.
Broad Beans are a source of a large number of different nutrients, vitamins and minerals including: protein, fibre, vitamins A, C and K, the minerals magnesium, potassium and iron; the list goes on. As you can see, the humble broad bean can have major benefits to an individual’s health and wellbeing and have been linked with a large list of disease and obesity fighting vitamins, nutrients and compounds including: very low calorie counts, which can help maintain a healthy diet or assist with weight loss management, and hence reduce risk of heart disease and cholesterol; supporting the control of blood sugar levels; being a rich source of L-dopamin which can help prevent or treat Parkinson’s; as well as supposedly being a rather good aphrodisiac…! We’ll let you decide on the last one.
The beauty of the broad bean is the simplicity and ease of which it is to cook with, and of course the wonderful fresh flavour coming from a freshly picked pod. So then, whether for the first time or for the thousandth time, there are plenty of good reasons to experiment with broad beans. Here at The Pure Package our London diet plan loves to use broad beans over a range of dishes and our aim is to also help you create your own gourmet diet dishes. Here are some of our suggestions to get you started, which will help in any individual’s weight loss management, and also gain the best out of broad beans.
Broad Bean Salads
The beauty of broad bean salads is the huge variation and ease of making them. Choose your favourite ingredients and give it a go. Once cooked simply select the extra ingredients and coat with a dressing and herbs. We recommend you try – Broad beans mixed with Jersey Royal potatoes, a butter coating (go on, treat yourself!) and a good sprinkle of fresh thyme leaves
Or my favourite…Broad beans with Feta cheese, roasted red peppers, with an olive oil and balsamic/white wine vinegar (4 to 1 ratio) dressing, topped with fresh mint.
By Matt Ryall
Broad Bean Soup (Gives you 4 small bowls)
• 2 good handfuls of podded broad beans
• 1 garlic clove, peeled and crushed
• 800ml of chicken or vegetable stock
• 1 lemon, juice and zest
• 4-5 fresh mint leaves
• 2-3 tbsp Basil Pesto (See our home-made pesto recipe by clicking here (link here to http://www.purepackage.com/2010/05/have-a-healthy-summer-with-our-easy-gourmet-recipes-for-your-barbecue/ ).
• Crème fraîche or cream, to serve (optional)
1. Place the broad beans, garlic and stock in a sauce pan. Simmer for about 3 minutes until the beans are tender.
2. Blend in a food processor, until smooth.
3. Stir in the lemon juice, zest, mint and pesto.
4. Give the mix another short blend.
5. The soup should still be warm enough to serve immediately or re-heat later
6. If you want you can add a bit of crème fraîche, and top with mint.
Broad Bean, Asparagus and Green Pea Risotto (Serves 4)
• 4 handfuls of broad beans
• 200g Asparagus
• 30g Butter (Cut into 2)
• 300g Risotto Rice
• 600ml Chicken/Vegetable Stock
• 1 Onion
• 2 cloves Garlic
• 2 glasses white wine
• 2 good handfuls of Peas
• Grated Pecorino
1. Heat the stock in a pan and bring to the boil. Add the broad beans and asparagus, cook for 3 minutes and then scoop them out.
2. Melt one of the knobs of butter in a large pan and fry the onion for about 5 minutes until the onion is tender, add the garlic and cook for a minute. Stir in the rice, coating every grain in butter. Add the wine, gradually, stirring constantly – don’t add more wine until the first batch has been absorbed.
3. Add the stock a ladleful at a time, when roughly half way through adding the stock add the peas (a bit longer if frozen peas) and Asparagus, stirring until it has been absorbed but so that the risotto is still wet enough to just hold its shape.
4. Stir in another knob of butter and half of the broad beans.
5. Spoon the risotto into bowls and top with the remaining broad beans and some grated pecorino
By Jeremy Keith
Roasted Salmon with Broad Beans and New Potatoes (Serves 4)
• 400g New Potatoes/Jersey Royals
• 4 good handfuls of podded broad beans (or try a mix of different beans and peas)
• extra virgin olive oil
• 2 lemons, halved and grated the zest
• a handful of fresh basil
• a handful of fresh dill
• 4 fillets of salmon (See: http://www.purepackage.com/2011/04/salmon-nutrition-facts-and-recipes/ for other Salmon ideas).
1. Preheat the oven to 230ºC/495ºF/gas 8.
2. Boil a large pan of water and cook your potatoes until about half way cooked to the middle. Depending on size this can take between 10-15 minutes.
3. Add the broad beans to the pan and cook for another 3-5 minutes.
4. Drain the potatoes and broad beans in a colander. Place in a roasting tin and add the peas (if using), a drizzle of olive oil and the zest and juice of the lemons and toss together.
5. Chop up the herbs and add half of them to the tray. Score the salmon fillets lightly on the skin side. Rub the salmon with the rest of the chopped herbs, especially in the slits on the skin and add to the tray.
6. Put into the preheated oven and cook for about 10 to 12 minutes, making sure not to overcook the salmon.
7. Serve immediately and make sure you spoon over the juices from the tray!
Let us know how you get on; we would love to know how these recipes worked for you, or if you have any other broad bean favourties that you are dying to share.