Seasonal Fruit Crumble
Ingredients
For the topping
140g light muscovado sugar
120g spelt flour
100g jumbo oats
50g desiccated coconut
50g pumpkin seeds
50g buckwheat groats
40g flaked almonds
40g hazelnuts, blanched and skins removed
½ tsp ground cardamom
Pinch of salt
150g butter, melted
For the filling
700g mixed seasonal fruit (such as peaches and raspberries, cherries, plums, pears and blackberries, apples, rhubarb)
50g golden caster sugar
Knob of butter
Method
For the topping
This topping is comforting and buttery, as every crumble should be, but it’s also nourishing and packed full of goodness in the form of oats, nuts and seeds. This is not your average crumble topping; it’s full of texture and is almost like a cross between a granola and a crumble. In fact, it works really well as a lovely topping for yoghurt and fruit in the morning.
The fantastic thing about this is that you can vary the ingredients throughout the year, according to what you’ve got in and what’s in season and at its best. You can also get ahead by making the crumble topping and keeping it in the fridge, or bake it and use it as and when.
Combine all of the dry ingredients in a bowl and then pour over the melted butter. Mix thoroughly with a spoon until a crumble consistency forms. If you want to cook it separately to keep in a jar and use as a quick topping for poached fruits, yoghurt or ice cream, preheat the oven to 180°c fan. Spread the crumble mixture out in an even layer on a baking sheet and bake for 30 minutes. Alternatively, keep the raw crumble mixture in a tupperware in the fridge until you plan on using it; it will keep for a few days.
For the filling
Prepare your chosen fruit; core and chop apples and pears, de-stone peaches, cherries and plums. Grease a pie dish with butter and fill it with your prepared fruit. Toss in the sugar and butter and mix everything well. Spoon over a tablespoon of water and cover with the crumble topping. Bake at 180°c fan for 20 to 30 minutes, until the topping is crisp and golden and the filling is bubbling up the sides. Serve with cream or ice cream, always.
Reflection
My mental health has suffered on occasion at the hands of stress, anxiety, grief and hormones. But I’ve been incredibly lucky that my problems have been relatively low key compared to some of my loved ones. I’ve always felt that one of the things I can do to help, other than listening and being there to support them, is to make delicious, wholesome food for them to eat. So often when we’re feeling low, this goes out the window as the impetus to look after yourself gets lost, but there couldn’t be a more crucial time to eat well.
Rosie Birkett (@rosiefoodie)
Tannir Mango & Passion Fruit Pavlovas
Ingredients
For the meringue nests
4 large egg whites
200g caster sugar
Pinch of cream of tartar
1 tsp vanilla extract
A few drops of coconut essence (optional)
Shredded coconut, to sprinkle
For the passion fruit mascarpone cream
250g mascarpone
200ml whipping cream
1 tsp vanilla extract
A few drops of coconut essence (optional)
4 fresh ripe passion fruits
For the toppings
Fresh mango, cubed
Pomegranate seeds
Shredded coconut
Method
For the meringue nests
Preheat the oven to 100°c and line a couple of baking trays with non-stick baking paper.
Place the egg whites, caster sugar and cream of tartar in the bowl of a stand mixer, then make a bain-marie by placing the bowl over a pan with a few centimetres of simmering water in. Whisk the mixture by hand for 2 to 3 minutes until it warms up a bit and the sugar dissolves.
Dry the bottom of the bowl and transfer to the stand mixer. Whisk on high speed until stiff peaks form, then fold in the vanilla and the coconut essence if using.
Place two or three tablespoons of meringue for each nest on the lined trays, spreading in a circular shape to make a well in the middle that will hold the cream. Sprinkle the meringues with a little shredded coconut, lower the oven temperature to 90°c and place the trays in the oven.
Bake the meringues for about 1 hour, or until the nests are dry and can be lifted from the tray.
For the passion fruit mascarpone cream
Place the mascarpone in a bowl and whisk until creamy. Add the whipping cream and whip on medium-high speed until the mixture is thick and fluffy, but don’t over-whip or it could split. Gently fold in the vanilla and the coconut essence if using. Halve the passion fruits and scoop out the centres, then fold the passion fruit into the cream just before serving.
When the meringue nests are completely cool, fill them with the passion fruit cream, top with the cubed mango and pomegranate seeds, sprinkle with shredded coconut and serve immediately.
You can keep the cooled meringues, without any fillings or toppings, in an airtight container for up to a week. The cream can be prepared up to a day in advance and the pavlovas should be assembled just before serving.
Reflection
My advice on looking after your mental health has been the same for quite a while: put your oxygen mask first before helping others. If we are ok, if we are happy and strong, then we can help others. In French, there is a proverb that I absolutely love: ‘la charité bien ordonnée commence par soi-même’ which means ‘charity starts with caring for ourselves first’ and this is not selfish, it’s essential.
Yasmine Idriss Tannir (@petites_choses)
Arabic Spiced Roast Chicken
Ingredients
1 large whole chicken (approx. 1.2kg)
4 red onions, quartered
4 carrots, cut into chunks
4 potatoes, cut into chunks
2 bulbs of garlic
For the marinade
3 tbsp olive oil
1 tsp salt
1⁄2 tsp ground black pepper
2 tbsp tomato paste
1 tsp minced ginger
1 tsp minced garlic
1 tsp ground cinnamon
1⁄4 tsp ground cardamom
1 lemon, juiced
Method
Preheat the oven to 250°c. First, prepare the marinade. Mix the olive oil, salt, black pepper, tomato paste, ginger, garlic, cinnamon, cardamom and lemon juice together in a small bowl.
Thoroughly wash the chicken and pat dry, then lightly season with salt. Place the onions, carrots, potatoes and whole garlic bulbs into a large Dutch oven (or a large ovenproof cooking pot) with the chicken, then generously coat the chicken and vegetables with the marinade.
Cover the pot with a lid, place in the preheated oven and roast the chicken and vegetables for 15 minutes. Reduce the oven temperature to 170°c and leave to cook for an additional 60 minutes. In the final 15 minutes, remove the lid and allow the chicken to brown. Serve with a fresh green salad.
Reflection
Shortly after my third child was born, having been diagnosed with thyroid cancer, I had a thyroidectomy and radiation treatment followed by two weeks of self isolation. When I returned home, life suddenly got super hectic: I had a new baby, I was dealing with post-traumatic stress and we were moving house. I don't think I realised it then, but I was slowly sinking into a depression and needed to find a way out. My husband and sister stepped in to help, knowing that food was my therapy: I would enter the kitchen, start cooking and slowly begin to heal.
Zahra Abdalla (@cookingwithzahra)
Yoghurt Pizza
Ingredients
For the dough
220g self-raising flour
220g Greek or soya yoghurt
½ tsp baking powder (optional)
For the topping
1 tin of chopped tomatoes, blended (or 1 jar of passata)
1 ball of mozzarella
Method
For the dough
You can make your own self-raising flour using half a teaspoon of baking powder to every 150g of organic bread flour, and if you prefer to use plant-based yoghurt then soya will also work. Combine all the ingredients together until you have a soft dough. Shape this into a ball and cut in half. On a floured surface, roll each half of the dough out to the thickness of a pound coin.
For the topping
Place your pizza base into an extremely hot ovenproof frying pan, spreading it out so the dough goes up the sides of the pan to form a crust. Cook for 1 to 2 minutes so the base gets crispy underneath, then start to add the toppings.
Make sure the tomato sauce is highly seasoned to taste, then spread a generous spoonful from the centre towards the edges in a smooth but not too thick layer. Tear over some mozzarella and add whatever other toppings you like.
By this stage, the dough should begin to bubble up as it cooks, so place the pan under an extremely hot grill for 2 minutes until the cheese melts and the crust becomes crispy and golden. Slide your pizza onto a board, slice it up however you like it and enjoy.
Reflection
I think with the hospitality industry there are so many mental health issues it’s about time we talk about and share all our issues. For me, cooking is the perfect way to focus and it gives you the opportunity to be creative, using your mind to its full potential.
Mark Tuttiett (@kooze)
Mexican Beef & Jalapeño Quesadillas
Ingredients
2 tbsp olive oil
1 onion, peeled and diced
2 cloves of garlic, peeled and crushed
500g minced beef
2 tsp paprika
2 tsp ground cumin
1 x 400g tin of chopped tomatoes
1 x 400g tin of kidney beans, drained and rinsed
Sea salt and freshly ground black pepper
4 x 25cm tortillas
1-2 tbsp olive oil, for brushing
200g mixture of grated mozzarella and cheddar cheese
80g pickled jalapeño chillies
4 spring onions, trimmed and sliced
Sour cream, to serve
For the salsa
4 tomatoes, diced
1 red onion, peeled and finely diced
Large handful of coriander, roughly chopped
1 lime, juiced
Method
Preheat the oven to 220°c or 200°c fan. Line two large baking trays with baking paper.
Place a large, non-stick frying pan over a high heat. Add the oil and onion to cook for 2 to 3 minutes, or until the onion has softened. Add the garlic and cook for 2 minutes, then crumble in the minced beef. Cook over a high heat for 4 to 5 minutes, or until the mince is lightly browned.
Stir in the paprika and cumin then cook for 1 to 2 minutes before adding the tinned tomatoes. Cook for another 2 minutes, then remove from the heat. Stir in the kidney beans and season to taste with salt and pepper.
Lightly brush one side of two tortillas with oil and place them on the prepared trays, oiled side down. Sprinkle both with a little of the cheeses and spread half the beef mixture over each one. Scatter the jalapeños, spring onions and remaining cheese on top.
Brush one side of the two remaining tortillas with oil and place them on top of the beef filling, oiled side up. Press them down firmly and place the quesadillas on the two highest shelves of the preheated oven for 10 to 15 minutes, or until golden brown.
While the quesadillas are cooking, mix all the salsa ingredients together in a bowl and season to taste. Remove the quesadillas from the oven and cut into wedges before serving with a dollop of sour cream and your salsa on the side.
Chef’s Tip: These can be quite hot and spicy, so for a tamer dish, go easy on the jalapeños, or leave them out altogether. Making the salsa from scratch might seem like an added hassle but is definitely worth it.
Gutsy Muffins
Ingredients
1 mug of any milk you like
1 English breakfast teabag
¼ - ½ tsp ground ginger or 1cm piece of fresh ginger, grated
¼ tsp ground cardamom (optional)
Pinch of black pepper
Pinch of ground cinnamon
Method
First make a kind of porridge by putting the oats in a small saucepan with 100ml of the juice from the tinned pears. Simmer for 3 minutes on the lowest heat until the oats are soft. Add this to a blender with the pear halves, sugar, honey, oil, rice and almond extract then blend until smooth. Crack in the eggs and pulse until incorporated.
Preheat the oven to 180°c. In a mixing bowl, toss together the flours, flaxmeal, baking powder and cinnamon. Pour the dry ingredients into the blender mixture and stir until combined.
Prepare a 12-hole muffin tin with paper cases. Spoon the batter into each case until a quarter full, drop two frozen raspberries into each one and then add more batter until three quarters full. Bake the muffins for 18 to 20 minutes, then leave to cool slightly before serving.
Reflection
Food has the potential to cause damage to the mind and body, but also has the potential to heal, sustain and nourish. The kitchen has always been a sanctuary for me; I find the act of kneading bread or shelling nuts meditative. Making food to share with others feeds a community, which in turn feeds my life.
David Atherton (@nomadbakerdavid)
Strawberry Cinnamon Toast
Ingredients
2 tbsp caster sugar
⅓ - ½ tsp ground cinnamon (depending how strong it is)
About 300g strawberries
About 1 tbsp flavourless oil
2 thick slices of good quality sliced bread (such as a white farmhouse batch loaf, you don't want anything too dense for this)
Soft butter
Half-fat creme fraiche, fromage frais or Greek yoghurt to serve
Method
Preheat the oven to 190°c. Mix the sugar and cinnamon together. Hull the strawberries and cut each one in half. Put the strawberries in a lightly greased baking tin and brush lightly with the oil.
Bake the strawberries for 5 minutes, sprinkle over one teaspoon of the cinnamon sugar and return to the oven for another 5 minutes or so, then remove from the oven. They should be warmed through rather than cooked and smell gorgeously strawberryish!
Meanwhile, toast the bread on both sides and spread one side generously with butter. Sprinkle the remaining cinnamon sugar over the buttered sides. Put the slices on a baking tray under the grill and heat until the topping is bubbling. Spoon the strawberries and their juices onto the hot cinnamon toast and top with a dollop of half-fat crème fraîche, fromage frais or Greek yoghurt.
Reflection
I know how important mental health is and how its seriousness is not always recognised. Cooking has definitely helped me to look after my mental health. It's creative, repetitive, soothing, nurturing for yourself and others. I also try not to spend too much time watching and reading the news, stressing about things I can do nothing about, or worrying about what other people think of me.
Fiona Beckett (@food_writer)
Gluten-Free Superfood Bread
Ingredients
90g walnuts
90g chia seeds
90g sunflower seeds
90g pumpkin seeds
90g sesame seeds
½ tsp baking powder
¼ tsp salt
4 eggs, beaten
100ml water
Coconut or olive oil
Method
Place the walnuts, chia seeds, sunflower seeds, pumpkin seeds and sesame seeds in a food processor or high-speed blender then blend them together until a flour forms.
Place the nut and seed flour in a big mixing bowl then add the baking powder and salt. For a savoury version, you could add chives, oregano, chilli flakes, pitted and sliced olives or any other flavours and ingredients you like at this stage.
Add the beaten eggs and the water, mixing well to combine all the ingredients and make a dough. Preheat the oven to 180°c and grease a loaf tin with the coconut or olive oil.
Spoon the mixture into the tin, and press it down firmly using a spoon. Sprinkle the loaf with extra seeds if you like, then bake the bread in the preheated oven for 45 to 50 minutes, until the top starts to brown and a toothpick inserted into the centre comes out clean.
Remove the bread from the oven and let it cool completely while still in the tin. Once cooled, cut the loaf into slices and enjoy them with your favorite toppings.
Reflection
Having suffered from anxiety and depression, I'm always very passionate about encouraging conversations around mental health. Cooking has helped me so much with my anxiety. I also try to be more present and live in the moment, not in my head, to do something that I am passionate about every day, to walk in nature every day and to be more kind to myself.
Stefani Weiss (@glutenfree_stories)
Morning Chai
Ingredients
1 mug of any milk you like
1 English breakfast teabag
¼ - ½ tsp ground ginger or 1cm piece of fresh ginger, grated
¼ tsp ground cardamom (optional)
Pinch of black pepper
Pinch of ground cinnamon
Method
I created my chai spice mix with my mother and grandmother several years ago, which involved lots of trying and sipping and adding more of one spice and then a dash of another... we were all chai'd out! But the final formula has stuck, and people say it's like crack!
My blend contains seven spices and coconut sugar, which is what I serve at my café, Chai by Mira, and now sell online too. Different parts of India make chai in very different ways, from boiling it with lots of grated ginger to simply crushing cardamom pods to using a masala spice mix, the way I do. However, the dominant spices are always ginger and cardamom, so you could start working with those to create your own favourite blend.
Here are two simple ways to make a morning cuppa at home:
The true Indian way is to boil all the ingredients together in a small saucepan for 5 to 10 minutes on a low to medium heat, then strain the chai into a mug and enjoy.
To make a quick chai directly in your mug, place the teabag in your mug as normal then add the quarter teaspoon of ground ginger, and a little sugar if you like. Pour some boiling water from the kettle slowly into the mug, stirring as you pour, leaving enough space for milk. Top up the chai with any milk you like (I use almond or oat milk) but again pour slowly and stir as you pour.
Reflection
Stop worrying about what you can't change about the past or what you might be doing in a year's time, and just don't care what people say and think. It is so much easier said than done but if you try to say this out loud every day, you will start believing it.
Mira Manek (@miramanek)
