2019-06-01_Healthy_Food_Guide_UK_(2)

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OJenniferIrvineis theauthor

ofTheDietforFoodLovers

(W&N,£20)andthefounder

ofpurepackage.com

andbalancebox.com.

GROWITINDOORS

Fancygrowing

cut-and-come-again

herbsonthe

windowsillbut

worriedthey’retoo

highmaintenance?

Thiscompact

containerkitgrows

fourplantsinfour

weeks– andit’shard

togowrong.It comes

withfourseedling

starterpacks– curly

parsley,basil,chives

andminitomatoes.

Areservoirholds

threeweeksofwater

andtheLEDlighting

adjuststoyourroom

gloom.You’llget

cropsforfourtosix

months,andyoucan

startagainwith

replacementseed

packs.Veritable

SmartIndoor

GardenKit,£159.99,

lakeland.co.uk.

PHOTOS: DAN JONES, ISTOCK/GETTY IMAGES

RECIPETOTRY...

Freshherbsadda summeryfreshness

andareattheheartofthissimple

barleycouscoustabouleh. Serve

it withroastedfishormeatorwith

hummusandfalafels.Findtherecipe

athealthyfood.co.uk

germinate (they can take up

to a month), but once the

seedlings start to come

through, be brutal and thin

them, leaving a 10–15cm gap

between every young plant.

Harvesting

Once it shoots up, the

parsley can be harvested

all the way through to the

following February. Don’t

start picking sprigs until

they have at least eight to

10 leaves, though – and then

be sure to pick regularly to

encourage a continual supply

of foliage. A word of caution:

if you don’t pick parsley

regularly, it will go to seed.

TAKE YOUR PICK

The most common type is

curly-leaved. But another

type to try is flatleaf (or

French) parsley. Consider

also the less common

HFG DIETITIAN

JENNIFERLOW

SAYS: ‘Parsleyleaves

are widely usedasa

garnish and FLAVOURINGand

can make a healthy alternativeto

salt. Fresh parsley is anexcellent

SOURCE OF VITAMINC

• a small 20g bunch actually
  provides the whole of anadult’s
  daily requirement! VitaminCis
  essential for maintainingthe
  COLLAGEN THAT SUPPORTS
  SKIN. Parsley has beenusedas
  a herbal remedy to stimulate
  appetite and improve digestion,
  and also helps combat badbreath.
  Chew it after a meal toreduce
  odours from strong-tastingfoods.’

WE

L VE

Hamburg parsley, which is

grown as a root vegetable.

HOW TO USE IT

As it has a very light scent

and fresh taste, it really can

be used in anything from

soups to sauces. It makes

a good-looking garnish,

especially for fish dishes

and, of course, you can

make a classic parsley sauce.

COOK’S TIPS

How to prep

O Vertical chopping Put

your parsley leaves in a

glass tumbler and cut them

down with scissors for a

no-mess alternative to

chopping leaves on a board.

ONo waste Don’t discard the

bare stalks – they can be used

to flavour stocks and stews.

Discard after cooking by

straining or fishing them out.

OSurplus If you’ve picked

too many sprigs, add the

leaves to ice cube trays

and freeze them for an

emergency supply.

How to use it

OSauces Use parsley instead

of basil in your pesto. Swap

the parmesan for a finely

grated cheddar and the

pine nuts for walnuts.

OSmoothies Parsley

adds a cleansing,

refreshing taste

• mix it with
  apples, pears
  and plain yogurt.
  ODressings Chop
  it finely and add to
  vinaigrettes. I add finely
  chopped red onion to a
  sealable jar with red or white
  wine vinegar and leave for
  a few hours, before adding
  olive oil and the parsley.
  It’s a lovely accompaniment
  to white fish.

Plant pharmacy

JUNE 2019 HEALTHY FOOD GUIDE 17