Recipes

Recipes for Shoots top
1. An Eastern “risotto”
2. Potato Scones with Broccoli Shoots
3. Cold Gazpacho Soup with garlic shoots
4. Carrot and Cashew Salad with Garlic Shoots and an Oriental Dressing
5. Vegetarian Stir-fry
6. Beet Shoots with Cheese Salad Wrap
7. Seared wild sea bass, white bean & chorizo, with tomato, pepper & Good4U Brocco Shoot Salad

An Eastern “risotto”

2 cups rice
5 cups vegetable or chicken stock
½ cup roasted cashews
½ cup raisins
1 teaspoon Cumin
1 teaspoon mild curry powder
1/2 teaspoon black pepper
2 tablespoons butter
1 small chopped onion
2 tablespoons fresh chopped mint
Thick Yoghurt
1 cup Lentil and pea shoots

Melt butter in a thick bottomed pan lightly fry off onion add cumin, curry powder and cook out for 3 mins over a low heat ,add rice and get it well coated in the butter /spice mixture now add the black pepper and raisins plus enough stock to cover the rice simmer gently not stirring just scrape around the edge of the pan to stop sticking and gradually add the rest of the warm stock as it is absorbed ,once the rice is cooked incorporate the mint, lentil and pea shoots and finally the roasted cashews ,serve immediately with a dollop of thick yoghurt on top.

Potato Scones with Broccoli Shoots

1 lb/450 g cooked mashed potato
4oz/200g wholemeal flour
1 teaspoon of Hemp oil
Salt
1 pkt Brocco shoots

Mix all the ingredients together and form little balls of dough, squash to form small discs, and fry to a golden brown on both sides in a lightly oiled pan.

Cold Gazpacho Soup with garlic shoots

2lb Plum tomatoes peeled
1 Cucumber, 2 cloves of garlic crushed
2 red Onion
2 Red peppers, 2 green peppers
Red Chilli seeded [optional]
10 oz White bread soaked in water
2 Tablespoons White wine vinegar
7 tablespoons Olive Oil
Salt /Pepper .Garlic shoots, fried bread croutons

Chop up all the ingredients up to the chilli ,mix in the wet bread and the vinegar ,now gradually liquidise the mixture slowly adding the olive oil while its running if its far too thick add a little water but don’t drown it ,season and chill well before serving .
To serve place soup in a soup bowl make a little pile of garlic shoots in the middle and put croutons and ice cubes around the shoots

Carrot and Cashew Salad with Garlic Shoots and an Oriental Dressing

5 Carrots peeled and cut into fine strips or “julienned “on a Mandolin cutter or maybe the grating attachment on a food processor.
3 Tablespoons roasted Cashew nuts
2 Tablespoons Chopped Mint
I Cupful of garlic and onion shoots

In a liquidiser or blitz goblet place the following:
1 clove garlic
1 inch peeled fresh ginger root
2 tablespoons White wine vinegar or Rice Vinegar if you have it
2 Teaspoons English Mustard
Whiz all this up and with machine running add
2 Tablespoons of sesame oil and 250 ml of Sunflower /vegetable oil
Finally add 1 Tablespoon of toasted sesame seeds
Adjust seasoning; if it comes out very thick just add a tiny bit of cold water and whiz up again.

To assemble the salad toss the salad mixture but not the shoots arrange on a plate and place the shoots on top, drizzle some of the dressing around the plate and over the shoots

Vegetarian Stir-fry

6 Spring onions peeled, trimmed and cut into 4 cm lengths
2 cloves of garlic crushed
1 red, green and yellow pepper de seeded and sliced
1 head of Pak Choy washed and separated into leaves [I sometimes blanch this very quickly in boiling water but it’s not imperative]
4 Breakfast Mushrooms sliced chunkily
2 Carrots peeled and cut into strips about 6 cm long
1 pkt of lentil and pea shoots
Seasoning Ketap Manis [an aromatic Indonesian soy sauce] but ordinary will do
Pickled ginger just slice it up and use a little of the juice as well
Chilli Sauce if liked
Sesame oil if you like the flavour although some of the supermarkets sell dedicated Stir Fry oil which are really very good.

Heat your wok add the oil and get frying put the shoots in at the very end and tossing the wok to warm through.

Beet Shoots with Cheese Salad Wrap

Beet Shoots with Feta, Cream Cheese and Chives in a Toasted Wrap on a Raw Beetroot Salad with Mixed Salad Leaves
In a food processor put 200g of feta and 200g cream cheese with 2 tablespoons of chopped chives ,process add a little milk if mix is too firm .
Toast the wrap and then spread with the cream cheese mix, cover that with beet shoots and roll up, cut on a bias /angle across the middle for presentation.
Peel and Grate the raw beetroot, remove the Zest of an orange with a potato peeler or zester, finely slice up the zest and add to grated beetroot, juice the orange and add to beetroot add some plain vinaigrette and toss all together, dress some mixed leaves separately, to assemble make a bed of leaves then the beetroot salad and finally the wrap on top at an angle

Seared wild sea bass, white bean & chorizo, with tomato, pepper & Good4U Brocco Shoot Salad

This recipe was prepared by Derry Clarke of L'Ecrivain Restaurant in Dublin and this delicious dish was enjoyed by everyone attending the awards on the day - Monday 5th March 2007.

Ingredients
4 X 1/2 fillets of sea bass approx 80-100g (scaled & pin boned)

For the White Bean Chorizo
4 red peppers (halved & deseeded)
6 plum tomatoes (skinned & deseeded)
1 chilli (diced & deseeded)
1 onion (peeled & diced)
1 clove garlic (crushed)
1 carrot (peeled & diced)
1 stick celery (diced)
1 tablespoon tomato paste
4 tablespoons diced chorizo
4 tablespoons cooked white beans
2 tablespoons olive oil
1 tablespoon white wine vinegar

Ingredients for Brocco Shoot Salad
1 punnet of Good 4U Brocco Shoot Salad
2 shallots (finely diced)
1 tablespoon of aged sherry vinegar
1 tablespoon olive oil

Method for the Sea Bass
. Portion & trim up the sea bass into portions of approx 80g each.
. Heat up frying pan, coat the pan in sunflower oil.
. Season both sides of the fish with salt & cracked white pepper.
. Place slowly into the pan skin side down.
. When the fish has a crispy skin, turnover, lower the heat if required.
. Cook for a further 2-3 minutes.
. Squeeze 1/2 lemon over the fish & remove from pan.

Method for the White Bean Chorizo
. Preheat the oven to 180°C/350°F/Gas Mark 4.
. Place the tomatoes & peppers in a roasting tray.
. Drizzle with olive oil and roast for 25 minutes.
. When they have cooled, remove the skins.
. Heat the olive oil in a large saucepan, cook the onion, garlic
. & chilli until soft.
. Add the peppers, tomato, carrot & celery.
. Gently cook for 3 minutes, add paste & simmer for 30 minutes.
. Liquidise & season to taste.
. In a little olive oil, Toss the chorizo until brown.
. Add the chorizo to the pepper & tomato with the beans.

Method for the Brocco Shoot Salad
- Take all ingredients & mix together in a bowl.

To Serve
Using four warmed bowls, spoon the white bean chorizo on the base of the bowl.
On top of this, place the sea bass fillet (skin side up).
Place some of the salad on top of the sea bass and finish off with a drizzle of olive oil if required.

Recipes for Seeds    top

1. Healthy Morning Bar
2. Homemade Muesli
3 Gourmet Muesli
4. Vanilla Treats
5. Apple Cinnamon Porridge with Multi Seed

Healthy Morning Bar

Ingredients
4 cups multi seeds
2 cups coconut, flaked
2 cups cashew nuts
1 cup honey

Method
1. Blend together all of the ingredients. Pour into a square tray.
2. Cover with foil and chill for a few hours until set firm.
3. Cut into bars and wrap each in cling film or foil and refrigerate.

Homemade Muesli

Ingredients
200g/7oz multi seed

140ml/5fl oz Greek yoghurt
½ apple, finely diced
2 tbsp dried cranberries, chopped
To garnish
1 tbsp multi seed/vanilla pumpkin seeds, extra
1 tbsp brown sugar

Method
1. Mix the seeds, yoghurt, apple and cranberries together in a bowl.
2. Sprinkle with the seeds and brown sugar and serve.

Gourmet Muesli

This is a great healthy breakfast that you can make in large quantities to last the week.

Ingredients
150g/5oz porridge oats
50g/2oz toasted wheatgerm
50g/2oz dried apricots, chopped
25g/1oz raisins
375ml/12fl oz apple and mango juice or apple juice
1 apple, peeled and grated
fresh fruit such as strawberries, kiwi, grapes etc.

Method
Soak the oats and wheatgerm together with the chopped dried apricots and raisins in the juice overnight or for at least 30 minutes. Stir in the grated apple and the fruit of your choice.

Vanilla Treats

Ingredients
75g reduced fat margarine
85g golden caster sugar
1 egg, beaten
75g raisins
50g vanilla pumpkin seeds
50g plain flour
1 tsp vanilla essence
½ tsp bicarbonate of soda
½ tsp salt
40g porridge oats

Method
1. Cream together margarine and sugar until light and fluffy, then beat in the egg and vanilla essence. Stir in remaining ingredients until combined.
2. Spoon tablespoons of the mixture onto non-stick baking sheets, leaving enough space for the mixture to spread.
3. Bake the biscuits in the oven (350F /Gas 4) for 12-14 minutes until golden. Leave to cool for a few minutes and then transfer to a wire rack.

Apple Cinnamon Porridge with Multi Seed

Ingredients

Porridge oats

1 Granny Smith Apple

1 tsp Brown Sugar

Sprinkle of Cinnamon

Honey

Method
Cook porridge oats on stove/in microwave according to packet instructions.
Meanwhile, peel and roughly dice a Granny Smith apple.
Cook on stove/microwave on high until soft (about 2-4 min). Brown sugar optional.
Dust cooked apple lightly with cinnamon.
Ladle porridge into a bowl.
Serve topped with stewed apple and multi seed.
Drizzle with honey or douse with brown sugar if preferred.

Recipes for Wheatgrass

Recipes for Juice

Refresher 3 Stalks of Celery 2 small green apples ¼ cucumber Squeeze of Lime Brocco Energiser 3 Carrots 2 Oranges Thumbail Ginger 30g BroccoShoots Morning Sunshine 3 Stalks of Celery 4 small apples 3 oranges

Boost 4 Apples Large Handful of Wheatgrass ¼ lime Brocco Detox 3 Carrots 3 Stalks of Celery 3 Oranges Handful of Brocco Shoots