Two Kent food gurus share their takes on eating well - this year and beyond
"Eat the Rainbow"
Beverley Jarvis, who lives near Ashford, has written some 23 cookery books - including the first colour title for microwave cooking for the general public, published back in 1984. Her latest book is Eat Well to Age Well.
- Give yourself a boost by following a Mediterranean-style diet, with plenty of colourful fruit and veg, as well as muscle-building protein in the form of chicken, eggs, lean meat and fish, plus pulses such as red kidney beans and chickpeas. Avocado pears, mangoes and kiwi fruit are good sources of fibre and contain more than 20 vitamins and minerals per fruit.
- If you want to make one healthy swap, exchange white rice, pasta and bread for wholemeal varieties to provide gut-friendly fibre as well as B group vitamins.
- Help delay the onset of age-related eye problems such as cataracts by eating lots of oily fish and shellfish, as well as an abundance of fresh fruit and veg.
- In summer, we normally get enough anti-ageing Vitamin D from 15 mins in sunshine, longer if you have darker skin. In winter, it's more important than ever to find the vitamin via dietary sources, including oily fish, red meat, cheese and eggs. Mushrooms are a good source, too - especially if left on a windowsill for an hour on a sunny day, before using.
- For inspiration, go for a cookery book that offers easy-to-create, deliciously healthy recipes and nutritional information - my book is ideal!
Eat Well to Age Well Eat Well to Age Well - Recipes for health and happiness, Hammersmith Health Books, £24.99 (E-book: £15.99), with all proceeds going to Pilgrims Hospices, Kent.
"It's all about the gut"
Will Devlin runs The Small Holding in Kilndown, a farm-to-table restaurant that, among other accolades, holds a Green Michelin Star for sustainability and gastronomy.
- A well-functioning gut is crucial for all other aspects of health, from wellbeing to sleep. Eating a diverse and varied diet is the first step towards achieving it.
- To further boost your stomach’s microbiome - the micro-organisms in your gut - look out for fermented and naturally sour foods.
- Create your own gut-friendly foods using seasonal gluts of fresh produce. At the restaurant, we use these to create preserves, pickles and vinegars, from pumpkin kombucha to blackberry vinegar. Nothing goes to waste.
- Fresh, zingy and alcohol-free kombucha is also great for gut health - I’ll often reach for a bottle of Lemon Lifebuoy Kombucha from nearby Only Love Brewery. It really hits the spot after a busy kitchen service.
Will's Sourdough crackers
Traditional sourdough is made through a slow fermentation process, resulting in gut-friendly bread that’s full of vitamins and minerals. Either freeze and defrost leftover sourdough as required or use it to make these tangy and moreish crackers - delicious served with cheese or dipped into hummus.
Ingredients
400g old stale sourdough bread, diced into 1-inch cubes
800ml water
40g picked thyme leaves
40g picked and chopped rosemary
1 bulb of garlic, slowly roasted
1 pinch Maldon sea salt
5 peppermill-twists of black pepper
Method
- Set the oven to 180c and line a flat baking tray with greaseproof paper.
- In a large bowl put the diced bread, water, thyme, rosemary, salt and pepper. Soak for 1 hour.
- Meanwhile, wrap garlic bulb in foil and roast in the oven for 45 mins.
- Blend soaked bread with the roasted garlic in a food processor.
- Spread the mixture in a thin layer on the baking tray and bake for 35mins until crispy. Break into pieces and store in airtight container for up to five days.
thesmallholdingrestaurant.com
