Courgette (zucchini) and tofu fritters with avocado, cashew and lime dip

“Westley shrugged. "Welcome to the middle of nowhere. I'm more likely to come home to find someone's left a pie on my counter than to find my television's missing. Although—" He winced.

"What?" Jaylen looked ready to fight whatever threat had made its way into Westley's home.

"Last year the zucchini crop was really good and somebody left three bushels in my kitchen."

"Oh." Jaylen deflated. So there was an enemy he wasn't a match for.

"There's still zucchini bread in the freezer," Westley offered. "If you're hungry.” 

- Ryan Loveless, Wolf Hunter

So what on earth can you do with all those courgettes/zucchinis?

Fear not. 

Here's a real crowd-pleasing recipe, with plenty of scope for modification. 

Courgette (zucchini) and tofu fritters with a creamy avocado, cashew and lime dip are tasty and satisfying and ideal for summer picnics, packed lunches, snacks and to serve as a main meal with a green salad. 

Recipes

Avocado, cashew and lime dip

Ingredients

• ½ cup cashews

• 1 small avocado

• Juice of ½ small lime

• Small pinch of salt if required

Method

1. Soak cashew nuts in water for 1-2 hours. While the cashews are soaking, prepare the courgette (zucchini) fritters following the instructions below.

2. When the cashews have finished soaking, drain them. Cut avocado in half, remove the stone, scoop out flesh and blend with cashews, adding lime juice and salt to taste

Courgette (zucchini) and tofu fritters

Ingredients

• 2 medium courgettes (zucchini) 

• 1 small white onion (grated) or 3 spring onions (scallions) (finely chopped)

• 2-3 small new potatoes

• ½ tsp salt

• 60g/3oz firm tofu

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 tsp ground paprika

• 1 tsp lime zest

• 1-2 tbsp fresh lime juice

• 1 tsp apple juice concentrate

• 1 tbsp ground flax seed mixed with 2 tbsp warm water – this acts as a binding agent instead of using egg. You could also use 1 tbsp chia seeds + 3 tbsp water.

• 2 tbsp fresh coriander, chopped

• 3-4 tbsp chickpea (garbanzo bean) flour (you can use regular wheat flour)

Method

1. Grate courgettes (zucchini) and onion into a bowl (or add chopped spring onions (scallions)

2. Peel potatoes and grate into bowl with courgettes (zucchini) and onion

3. Sprinkle grated vegetables with salt and allow to sit for 30 minutes to draw out the juices. Squeeze out excess liquid with your hands and put mixture in a bowl

4. Grate tofu into the bowl with the grated courgettes (zucchini), potatoes and onion

5. Add ground cumin, ground coriander and ground paprika, lime zest, lime juice, apple juice concentrate and fresh coriander

6. Carefully fold in ground flax seed and water mixture and the flour

7. Shape into small flat rounds and gently pan-fry in a good quality oil that won’t burn. I used rice bran oil; olive oil would be fine.

8. Finish making the avocado dip (see above)

Garnish with fresh herbs and serve with the avocado, cashew and lime dip and a green salad 

Nutritional information

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Creamy courgette (zucchini), leek, lime and basil soup

If you're looking for a light summer soup, you'll love this recipe. It's sweet, creamy (though no dairy products involved), light and delicious.

Courgettes or zucchini are a type of summer squash that resemble a cucumber in size and shape. They are low in calories and provide reasonable amounts of vitamin C, potassium and carotenes.

Carotenes are powerful antioxidants and help to protect the body from cancer and other chronic diseases.

Leeks have similar nutritional properties to onions. They are a good source of vitamins B6, C and folic acid; the minerals manganese and iron; and dietary fibre.

Like onions, leeks contain numerous beneficial substances, including flavonoids. In clinical studies, these substances have been shown to help decrease blood lipid levels and blood sugar levels.

The active blood sugar lowering compound is believed to be allyl propyl disulphide (APDS). Evidence suggests that APDS competes with insulin for breakdown sites in the liver, thereby increasing the life span of insulin.

Whenever possible, I add sea vegetables to my recipes, as they are rich in minerals and soluble fibre, which soothes the digestive tract.

So here's the recipe - hope you enjoy it - and please leave any questions or comments below.

Serves 4

Ingredients

• Olive oil (1 tbsp)
• A small pinch of fine sea salt
• 3 medium leeks (sliced in half lengthwise, washed and cut in small pieces)
• 3 courgettes (zucchini) (washed and sliced)
• 1 strip wakame sea vegetable (soaked for 5 minutes and cut into small pieces)
• 1 teaspoon dried basil or 1-2 tablespoons fresh basil (chopped)
• Juice of 1/2 lime
• 2-3 cups water
• 1 dessertspoon of white (shiro) miso. You can use a stock cube or home made vegetable stock instead. I use miso because it's full of beneficial nutrients and antioxidants. Please click here to read more about cooking with miso.
• Fresh basil to garnish

Method

Heat a saucepan, add the oil and a pinch of sea salt and gently saute the leeks for 5 to 10 minutes until soft and translucent

Add the rinsed wakame sea vegetable, courgettes (zucchini) and just enough water to cover the vegetables. If using dried basil, add now.

Cover and simmer for 15 minutes or until soft. If using fresh basil, add now after the other vegetables have cooked so you preserve the flavour.

Add the lime juice and blend to a smooth consistency, adjusting the liquid if necessary.

Dilute 1 dessert spoon of white miso in a little water and add gradually to the soup. Keep tasting until you have added enough miso to obtain a flavour you love.

Serve garnished with some fresh basil.

Nutritional information

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Lychee, lime and rose water sparkle

Imagine yourself in a lush, shady, green, Persian garden. A fountain is softly bubbling with cool, clear water. Birds are singing. Sunlight is flickering through the leaves of the trees and bees are humming amongst the myriad blossoms. A faintly sweet, almost undetectable fragrance of roses is lingering in the air.

That is the taste of rose water.

In Ancient Persia, gardens were seen as a metaphor for paradise on earth - the archetypal Garden of Eden.

The rose, claimed by some to have originated in Persia, became a sacred symbol found throughout the mystical writings and poetry of Judaism, Islam and the esoteric Christian traditions. It is a symbol of the soul that has awakened to divine love.

The Sufi mystic Mevlana Celaleddin-i Rumi, who lived in Persia from 1207-1273, wrote:

That which God said to the rose,
and caused it to laugh in full blown beauty,
He said to my heart,
and made it a hundred times more beautiful

Rose petals and rose water have thus long been a feature of the cuisine of Persia and the Middle East.

The flowers are consumed as a medicinal tea and used to garnish meat and vegetable dishes.

Rose water is a by-product of the process of steam-distillation of crushed rose petals, originally developed in Persia to make perfume.

Traditionally, rose water has been used in sweets like nougat, raahat, baklava and Turkish delight and added to drinks like lemonade.

In the 13th century it was common for tired travellers to be offered rose-scented water to wash their hands and feet.

Rose water is said to be good for the skin and is sometimes used as a toner and astringent.

The delicate and unusual flavour of rose water combines well with many fruits, drawing out their gentle aromas. Try adding a little to a bowl of strawberries, or sprinkling sliced melon, plums or peaches with rose water mixed with a little orange juice.

And if you add a tiny amount of rose water to vinaigrette you can transform a salad of bitter greens.

In this recipe, rose water is added to the juice of lychees (litchis) and limes to create a simple, refreshing summer drink with a delicate and exotic taste.

Even though I live in the depths of the English countryside, I managed to buy a bottle of rose water in the nearby town of Yeovil. Those who know Yeovil will testify that if you can buy rose water there you can probably buy it almost anywhere.

The supermarkets Sainsbury's and Waitrose in the UK both stock rose water; it is usually in the section with cake baking products.

Please click here to read more about the use of edible flowers in cooking and their nutritional benefits.

Ingredients

• 1  can (425 g, 15 oz) lychees (litchis) in light syrup or juice
• 1 dessert spoon (10-15 ml, 1/4 - 1/3 fl oz) rose water
• 1 dessertspoon (10-15 ml, 1/4-1/3 fl oz) freshly squeezed lime juice
• 1 cup sparkling water
• Ice
• Rose petals to garnish

Method

1. Open can of lychees and drain, reserving syrup. Put fruit to one side for use as a garnish or in a fruit salad.
2. Add ice to a cocktail shaker, pour in 1 cup lychee juice together with the rose water and lime juice. Shake for 20 seconds.
3. Pour into two or three glasses and top up with sparking water
4. Garnish with rose petals and/or a slice of lime and/or a lychee

Then sit in the shade of a beautiful garden and enjoy.  Ummmm.

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Pomegranate, lime and cucumber salsa

I found this recipe in a beautiful book called "Veggiestan" by Sally Butcher and it is such a hit with my family I decided to share it.

My husband, Paul Philpott, spent many years travelling in the 'stans whilst working for overseas and development agencies.  He is chronicling his adventures on his own blog - Impulse to Travel.  I was lucky enough to join him on some of his journeys and fell in love with the fresh produce and the food of this region.  As a herbivore myself, however, I must confess that I studiously avoided the boiled mutton and sheep's eyes for breakfast.

Pomegranates in the market in Osh, Kyrgyzstan (copyright: Paul Philpott)

Pomegranates have been cherished for their exquisite beauty, flavour, colour, and health benefits for centuries.

“Thy lips are like a thread of scarlet, and thy speech comely: thy temples are like a piece of pomegranate within thy locks.” (The Song of Solomon 4:3)

The name "pomegranate" derives from the Middle French "pomme garnete" - literally "seeded apple." It is also sometimes referred to as a Chinese apple. Many scholars believe that the forbidden - yet irresistible - fruit in which Eve indulged within the Garden of Eden was actually a pomegranate and not an apple.

Pomegranates are high in vitamin C and potassium, a great source of fibre, and low in calories. They contain three different types of polyphenols, a potent form of antioxidants. The three types - tannins, anthocyanins, and ellagic acid - are present in many fruits, but fresh pomegranate juice contains particularly high amounts of all three.

Compounds found only in pomegranates called punicalagins are shown to benefit the heart and blood vessels. Punicalagins are the major component responsible for pomegranate's antioxidant and health benefits. They not only lower cholesterol, but also lower blood pressure and increase the speed at which heart blockages (atherosclerosis) melt away.

Not only are pomegranates good for your heart and blood vessels but they have been shown to inhibit breast cancer, prostate cancer, colon cancer, leukemia and to prevent vascular changes that promote tumour growth in lab animals.

Pomegranate juice has also been found to contain substances that stimulate serotonin and oestrogen receptors, improving symptoms of depression and increasing bone mass in lab animals.

This recipe is a real winner.  It is quick and easy to make and can be used as a salad, starter or relish.  One word of warning - it is a good idea to wear an apron.


Recipe

Serves 6

Ingredients	Method
1 large juicy pomegranate	Cut the pomegranate in half with a sharp knife; hold each half upside down over a bowl and hit the back of the pomegranate with a wooden spoon until the seeds come out. Wash seeds in water and remove any remaining pith, which should float to the surface.
1 medium cucumber, finely diced 2-3 tomatoes, finely diced 1 green pepper, finely diced 1 red chilli, chopped (you can choose a mild or a hot one to taste) ½ bunch each of fresh mint and coriander, washed and chopped 1 small bunch spring onions, finely diced Drizzle of olive oil 1 fresh lime, juiced	Mix all these ingredients together with the pomegranate seeds, stir well, cover and chill. Serve as a salad, a starter or a relish.

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References


1. Aviram M, Rosenblat M, Gaitini D, et al. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr 2004;23(3):423-33.

2. Aviram M, Dornfeld L, Rosenblat M, et al. Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation:studies in humans and in atherosclerotic apolipoprotein E-deficient mice. Am J Clin Nutr 2000;71(5):1062-76. Aviram M, Dornfeld L. Pomeganate juice consumption inhibits serum angiotensin coverting enzyme activity and reduces systolic blood pressure. Atherosclerosis 2001;158(1):195-8.

3. Kim ND, Mehta R, Yu W, et al. Chemopreventive and adjuvant therapeutic potential of pomegranate (Punica granatum) for human breast cancer. Breast Cancer Res Treat 2002;71(3):203-17. Kohno H, Suzuki R, Yasui Y, et al. Pomegranate seed oil rich in conjugated linolenic acid suppresses chemically induced colon carcinogenesis in rats.Cancer Sci 2004;95(6):481-6.

Toi M, Bando H, Ramachandran C, et al. Preliminary studies on the anti-angiogenic potential of pomegranate fractions in vitro and in vivo. Angiogenesis 2003;6(2):121-8.
Kawaii S, Lansky EP. Differentiation-promoting activity of pomegranate (Punica granatum) fruit extracts in HL-60 human promyelocytic leukemia cells. J Med Food 2004;7(1):13-8.

4. Mori-Okamoto J, Otawara-Hamamoto Y, Yamato H, Yoshimura H. Pomegranate extract improves a depressive state and bone properties in menopausal syndrome model ovariectomized mice. J Ethnopharmacol 2004;92(1):93-101.

5. Seeram et al, J Nutr Biochemistry 2005: (16) 360-367.

Celery, cucumber, apple, parsley and lime juice

Green juices are a great way to include a wider variety of vegetables in your diet, are packed with nutrients and easy to digest.

Where possible try to use organic produce.

Wash all produce thoroughly.

If you don't have an expensive juicer, don't worry - a cheaper one will be fine.

For advice on different types of juicers and their pros and cons please check out Jason Vale - the Juice Master.

Here is a delicious recipe for a refreshing, cooling green juice, ideal for a warm day.

Ingredients
1 stick celery
1 piece cucumber (approx 10cm)
1 apple
2 sprigs parsley
1/2 fresh lime

Instructions
Put celery, cucumber, apple and parsley in a juicer and process.  Add juice of 1/2 lime at the end.

That's it.  Easy peasy and so good for you.  Do you know why?  What will you give your body by drinking this delicious juice?  Here are some of the magic ingredients in the ingredients:

Celery
Celery is an excellent source of vitamin C and fibre, as well as potassium, folic acid and vitamins B6 and B1. It is also a good source of calcium and vitamin B2.  Whilst celery does contain more sodium than many other vegetables, this is offset by very high levels of potassium.  Celery contains substances called coumarins which have anti-cancer properties.  A few animal studies suggest that celery seed extracts may help lower blood pressure and cholesterol, as well as protect the liver from damaging substances such as the pain reliever acetaminophen (Tylenol). But researchers don' t know whether these effects also occur in humans.

Cucumber
In addition to containing a large amount of water which keeps you well-hydrated, cucumbers are also a good source of vitamins C, A and folic acid.  The skin is rich in fibre and contains a variety of important minerals including silica, potassium, magnesium and molybdenum.  Silica contributes to the strength of our connective tissue and is important for bone health.

Apple
Apples are a good source of vitamin C, pectin and other fibres, and potassium.  Most of the apple's important nutrients are contained in its skin.  If apples are raw and unpeeled, they are also a great source of many phytonutrients, such as ellagic acid and flavonoids such as quercetin.  The old saying "an apple a day keeps the doctor away" has a great deal of truth in it.  In a review of various studies, apple consumption was shown consistently to be associated with a reduced risk of heart disease, cancer, asthma and type 2 diabetes, compared with other fruits and vegetables.

Parsley
Parsley is extremely rich in a large number of nutrients, chorophyll and carotenes.  It is a good source of vitamin C, vitamin K, folic acid and iron and also contains many minerals including magnesium, calcium and zinc.  Numerous health benefits have been ascribed to parsley, including use for urinary tract infections, kidney stones, constipation, flatulence, fluid retention, high blood pressure and prostate conditions, though clinical evidence for these effects is limited.  There is some evidence that parsley extracts have anti-oxidant activity.

Lime
Limes are an excellent source of vitamin C and provide good levels of vitamin B6, potassium, folic acid, flavonoids and the important phytochemical limonene.  Limes contain several phytonutrients that have anti-oxidant and anti-cancer properties.  In particular, research has demonstrated that lime juice can affect cell cycles: it can modulate the decision a cell takes to divide (mitosis) or die (apoptosis) or even influence activity of the immune system.  Lime also has an antibiotic effect and has been shown to protect against cholera.

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