|
Recipes for good ocular health by Professor Ian Grierson
Broccoli and Stilton Soup
This is a real treat and can be made with any of the smelly cheeses like Danish Blue, but I think Stilton is the best.
Enough for a few hungry people or lots if you are prepared to share!
|
|
|
|
|
|
60ml (4 tbsp) olive oil
225g (8 oz) chopped onion
1 litre (1¾ pints) chicken stock (fresh or made with cubes)
1 medium sized head of broccoli
Freshly ground black pepper
25g (1 oz) plain flour
50g (2 oz) Stilton cheese
Sprig of parsley to serve
|
|
|
|
|
|
|
1. Take half the olive oil and fry the chopped onions in a large pan then add the stock and bring it all to the boil;
2. Break up the broccoli and add to the pan. Pepper well.
3. Cook the broccoli for at least 15 minutes, leave to cool and then liquidise until smooth.
4. Heat the remaining oil in the pan and add the flour and cook gently for a few moments; then add back the broccoli and boil for 3 minutes.
5. Add the cheese a little at a time until it is all dissolved.
6. Serve in small bowls with a sprig of parsley on top.
|
|
|
|
|
|
Acidic wines do not go all that well with this soup, but try a nice little glass of Ruby Port, or even a Marsala from Italy.
|
|
|
|
|
|
|
Healthy Kale Stew
My eldest two boys, are both vegetarian but that does not mean they eat well. One of them thinks that beans on organic toast is a banquet. When I get them home, which is not often these days, I try to feed them up with an emphasis on nutritious bowls of vegetable stew. This recipe is right at the top of the list for eye health given that the central ingredients are kale (lutein and antioxidants in abundance), a very green leafy vegetable, and carrots (vitamin A and beta carotene). It does not taste too bad either; particularly on a cold evening when something piping hot is in order.
Kale can be hard to get, so use winter or spring greens instead if you have to. Remember kale and dark greens are cheap, so go against your natural thrift and waste the coarser leaves that can be too strong or even bitter.
Serves 4 hungry lads or 6 normal folks (and all will get a goodly supply of lutein)
|
|
|
|
|
|
450g (11 b) carrots
350g (12 oz) parsnips
1 large onion
15ml (1 tbsp) olive oil
1 or 2 large kale
60ml (4 tbsp) water
30ml (2 tbsp) dark soya sauce
|
|
|
|
|
|
|
1. Chop the carrots and parsnips into rings; dice the onion roughly.
2. In a deep frying pan, add the oil and sauté first the carrots and parsnips; add the onion after 2 minutes. Keep going until the vegetables are becoming tender.
3. Meanwhile chop up the youngest kale leaves after removing the stems. Lightly steam for no more than 5 minutes.
4. Lightly oil a casserole dish and add the kale and the rest of the vegetables.
5. Mix the water and soya sauce and add to the dish.
6. Cover with a lid or foil and cook the stew for 15 minutes at gas mark 6/200C.
|
|
|
|
|
|
Eat this stew while hot with crusty bread. Confirmed meat eaters might wish to poach some smoked golden cutlets to go with this and that would be a healthy option, although grilled lamb chops or braised liver would be my first choice. This dish needs a red wine with some body such as the popular Italian red Valpolicella.
|
|
|
|
|
|
|
|
|
