Summer Recipes

to our Summer recipes With few exceptions all the ingredients for these recipes are available from Fife in the summer months. The recipes are aimed at everyday cooking, for those of us churning out meals for hungry families on a budget, and without the time for overly-fancy food. There are only a few meat-based dishes in the recipes, in line with our belief that we all need to reduce our meat consumption.

Summer fruit & oat smoothie ……………………………….…….…..

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Granola………………………………………………………………………….

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Thick & thin pancakes ……………………………………………………

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Salads …………………………………………………………………...……… Page 6 Broad bean & cheese salad ………………………………………………

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Warm salad of steamed broccoli with Anster cheese …………… .

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Salad dressings ………………………………………………………………

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Grilled tomatoes with sage butter ……………………………………… . Page 9 Salad sides ……………………………………………………………………

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Hollandaise vegetables ……………………………………..…………….... Page 9 Chilled broad bean soup …………………………………………..………

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Courgette & mint soup ……………………………………………..………

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Tomato soup ………………………………………………………………...

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Salad leaf guide ……………………………………………………………… Page 11

Aiming for 80% locally sourced food and 20% imported food allows you to make the most of Fife’s brilliant seasonal produce whilst at the same time not missing out on either those things that Fife can never and will never produce like tea, coffee and chocolate, or those things that just make the difference to the quality of your local eating experience, such as the odd lemon, spices or olive oil.

The Fife Diet is something you opt into and find your own level (we are not the food police!). We hope you’ll join us in celebrating the great produce we have available all year round and make conscious decisions about the food choices you make every day.

By being on the Fife Diet you could cut your greenhouse gas emissions by 50% or more. But more to the point, the food tastes better because it’s fresher.

Vegetable dumplings ……………………………………………………….

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Broad bean & caramelised onion pesto ………………………….……

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Chocolate beetroot cupcakes ……………………………..……………

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Cauliflower fritters…………………………………………………………..

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Pizza dough & tomato free toppings ……………………….………….

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Pizza sauce ……………………………………………………………………

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White fish with seasonal herbs …………………………………………

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Sage scones …………………………………………………………………..

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Herbs ……………………………………………………………………………

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3 ways with a whole chicken …………………………………………….

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Casserole of pork with herbs ………………………………………….…

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Pigs liver with lemon & honey ………………………………………….…

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BBQ burgers ……………………………………………………………….…

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Tomato relish………………………………………………………………….

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Chermoula ……………………………………………………………………

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Summer berries……………………………………………………………….

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Raspberry or any berry fool ………………………………………………

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Summer fruit pudding ……………………………………………………… Page 25 Sweet treat scones …………………………………………………………..

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This is a great breakfast smoothie and works equally well with frozen fruit. Simply put all the ingredients in a blender and blend til smooth, adding as much liquid as required to get the consistency you like.

Add honey to taste.

A handful of oats apple juice or milk fresh/frozen berries 1 grated apple 1 teaspoon honey few drops vanilla essence

250g plain flour 1 tsp baking powder 25 g caster sugar pinch salt 2 eggs 225 – 250ml milk 25g butter

( DROP SCONES )

Mix together the dry ingredients. Break 2 eggs into the dry mix.

Gradually add in milk. Then melt butter and add to the mix.

Keep mixing untill you have a smooth, creamy batter.

Lightly oil a frying pan then drop in about 4 spoonfuls of the batter for your first batch. Once the first side is cooked flip over.

Serve with butter, jam, honey, icing sugar, stewed fruit or yoghurt, eggs or

30g sugar 20g (1tbsp) honey 10g (2tsps) golden syrup 20g butter 80g rolled oats grated zest of 1 orange 1 tsp vanilla essence

bacon for breakfast. If you leave the caster sugar out of this recipe you have a sort of blini that you can serve with savoury stews

Try grating in some cheddar instead for the savoury version.

Kids especially seem to like that.

Mix together the sugar, honey, syrup and butter in a deep baking tray and melt in the oven for a few minutes. Mix in remaining ingredients.

Bake for turning the mixture every 5 minutes. ( CREPES )

Serve with yoghurt, milk or juice and fresh berries or stewed fruit.

Keep in an airtight container.

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100g plain flour sifted pinch salt 2 beaten eggs 250ml milk 25g butter melted butter for the pan

Mix the flour and salt in a large bowl, make a well in the middle and add the eggs.

Gradually add the milk and the melted butter and whisk until you have a runny batter. If you can, leave to stand for about half an hour. Heat the pan, greased with a little butter. Add a small ladle of batter to cover the base of the pan, cook for a few moments before turning and cooking on the other side.

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Beetroot are the basis of a very tasty summer salad. Cook in a pressure cooker till tender ( about 30 minutes) , then add vinegar, salt, black peppers, dill, onion, garlic and honey.

Chill before serving.

Thinly slice cucumber and cook in a wee bit of oil and vinegar. Add a few dill seeds and serve as a cooked salad.

1.8kg fresh broad beans, shelled 100ml olive oil salt and freshly ground black pepper juice of 1 lemon 125g Anster cheese, finely sliced 1 tbsp fresh mint leaves, roughly chopped bunch green leaves, trimmed Boil beans for ten minutes. Marinade in the oil until ready to serve.

Toss in lemon juice, cheese, herbs and leaves and serve.

Cook barley or whole wheat grains and use in place of cous cous in a light summer salad with griddled vegetables like asparagus and courgettes, chopped mint and parsley, finely chopped onion, garlic, lemon juice and a little oil.

There's nothing better than fresh tomatoes straight from the garden. Make a salad by adding fresh basil and olive or rapeseed oil or fry up in a pan with a splash of cider vinegar and a spoonful of sugar or Fife honey.

2-3 head of broccoli, cut into bite-sized florets 2 tbsp barley or other leftover grain, boiled until soft.

120g beans or peas 1 cucumber 100g Anster cheese parsley, mint lemon juice and oil mixed for a dressing (or try one of our suggestions) Boil broccoli and peas for a few minutes until just cooked. If using beans, you may like to adjust your cooking time accordingly. Freshen veg in cold water to halt the cooking process. Pile Broccoli and beans or peas, cucmber cut into batons, cubed cheese, barley and herbs on top.

Mix in the dressing just before serving.

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Make a meal of fresh, local salad and serve with one or two side dishes, salad dressing and fresh bread or oatcakes.

Make a batch of dressing to keep in the fridge. Put all the ingredients in a jam jar and shake with lid on till well mixed. Season to taste and experiment.

150ml (3 parts) olive or rapeseed oil 50ml (1part) white wine or cider vinegar salt & pepper 1 tsp mustard 1 tsp Fife honey

olive or rapeseed oil white wine or cider vinegar salt & pepper 1 garlic clove crushed or finely chopped Using quantities given above, this will will last in the fridge for a few days. Make sure the garlic is well covered if you want it to last longer. This is lovely over salads, cooked vegetables or as a dip for fresh bread.

150ml plain yoghurt, 2 tbsp white wine or cider vinegar, chopped mint, parsley & ground pepper.

150ml plain yoghurt, 2 tbsp white wine or cider vinegar, chopped tarragon, ground pepper & squeeze lemon juice.

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To make sage butter: 100g butter, 4 tbsp finely chopped sage, salt and pepper beaten together.

Place on greaseproof paper, roll into sausage shape. Chill for about 30 mins, cut roll into 2 cm thick portions. Keeps in fridge until required. Slice tomatoes in half, grill until nicely browned. Place half teaspoon of herb butter on top, sprinkle with black pepper, return to grill to melt. Serve immediately alongside one of your seasonal salads, or scrambled eggs and chunks of bread.

Steam courgettes whole until cooked but still firm. Slice in half and drizzle with oil, salt and freshly ground black pepper. Or, use a griddle pan brushed with a little oil.

Fry French beans Greek style in a lot of good oil. Add a few tomatoes if you wish.

Serve with lots of salt and pepper.

Very finely slice some kohlrabi & serve with a vinaigrette Add old school boiled eggs cut in half. Top with a teaspoon of mayo & sprinkle of paprika.

Perfect with seasonal steamed vegetables, multiply up the quantities from these basic proportions: For each egg yolk use the following proportions: 1 egg yolk: 25g butter (melted): 1 tbs lemon juice or cider vinegar Optional Extras: pinch cayenne pepper/ chopped seasonal herbs/tsp mustard This makes a fairly thick hollandaise – increase the quantity of butter per egg yolk for a runnier finish. Allow 1 – 2 yolks per person. Using a small whisk, it is very easy to just make one eggs’ worth of this sauce.

Melt butter slowly, then remove from heat. Whisk the egg yolks with the lemon juice/vinegar (and cayenne if using) in a bowl over a pan of simmering water until thick. Add the melted butter a little at a time until it is all incorporated. Stir in any extras of mustard and herbs and adjust seasoning.

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The umbrella terms ‘salad leaves’ and ‘lettuce’ do not do justice to the variety of salad greens that can be grown in Scotland. Salad need never be boring at any time of the year.

Salad and bread makes an easy and filling summertime lunch or dinner.

To brighten up soups serve with different toppings like steamed spinach or chard, croutons, yoghurt, caramelised onions or grated cheese. Or try some chilled soups for a change.

To make a really good mixed ‘green’ salad, the art is to combine leaves with different colour, texture and flavour characteristics, so your salad is packed with interesting contrasts.

There are five broad categories of salad leaf:

This uses 150 g of beans or peas if you haven’t eaten them from the pod!

Fry an onion or a shallot in oil. Add beans, 450ml of veg/chicken stock, (or water), fresh mint. Simmer for ten minutes. Blitz with hand blender. Season to taste. Leave to chill in fridge. Serve with a swirl of cream and a little freshly chopped mint.

Lamb’s lettuce

Sorrel

Corn salad

Claytonia

Landcress

Butterhead (curly)

Red chard

Rocket

Oak leaf

Tatsoi

Lollo rossa (red)

Mustard cress Watercress

Sauté an onion in a little oil or butter, add chopped courgettes & stock and cook for just 5 mins. Blend 2/3 of the soup with a handful of mint leaves then return to the pan. Serve with a little yoghurt & chopped mint leaves on top.

Mizuna

Over a gentle heat cook a diced onion, a stick celery, and 1-2 carrots in a little oil or butter for about 10 minutes until soft. Add 1–1.5kg chopped ripe tomatoes, a pinch of sugar and a couple of bay leaves and allow to simmer for another 10 minutes. Add 1.2lt hot stock/water and simmer for another 25mins. Blend till smooth & serve hot or blend then sieve & chill for a cold soup.

Add fresh chopped coriander, basil or thyme with the stock for a herby twist.

Optional clove of crushed garlic added at the start.

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Mibuna

Lolla bionda (green)

Nasturtium

Salad Bowl

Spinach Red Orach

Belgian chicory

Cos/Romaine

Red (Treviso chicory)

Little Gem

Buttercrunch

Frisée endive

Webb’s Wonderful

Radicchio

Lakeland

Dandelion Escarole Batavia

For best results sow before mid-June for Summer - avoid sowing between mid-June & mid-July as there's a tendency to bolt. Start sowing again mid-July for leaves that will survive the winter and give you fresh early Spring salads.

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Stir fry seasoned with garlic & ginger .

Steam them & serve with salad dressing .

Chilled Broad Bean soup (page 10) Boil beans and serve with bacon bits as a delicious accompaniment.

Dough: 4tbsp self raising -flour, pinch salt, cold water Filling: 1 onion, 1carrot (use a potato peeler to get strips), 1 leek 1 stem of spring greens fresh or preserved ginger (1-2 teaspoons to taste) chilli flakes (optional) Mix together flour and salt and enough cold water to make a dough. Roll in to sausage shape, cut into 12 rounds. Use palm of hand or a rolling pin to roll out thin circles.

Finely chop and fry together: carrot, onion, garlic, ginger, spring green, leek.

Add soy sauce and spice if you wish. Put a teaspoon of the vegetable mixture into the centre of the dough circles. Wet the edge with water and twist up into a small parcel, resembling our illustrations below! Put a little oil on the base of the steamer & steam for five minutes. Serve warm with more veg, or on a bed of salad, with a soy-based dipping sauce.

Recipe variation:

1 large bag Broad beans, shelled 2 large onions, thinly sliced 2-3 cloves garlic, crushed 1 tbsp rapeseed or olive oil Boil the broad beans until tender. Drain and set aside.

Warm the oil in a pan, add the onion and garlic and stir. Continue to cook for about 10 minutes until caramelised. If you need to add more liquid you can put in more oil, but adding a little water works well too. Season with sea salt and pepper.

Remove as many of the broad beans as you can from their inner white shells.

Start with the biggest beans, but when it gets too fiddly or you just run out of time, stop.

Put the broad beans and caramelised onions in a hand blender and blend till smooth. Add more salt and pepper if needed. Serve warm with pasta, potatoes, flat bread or fish. You can also eat cold as a spread for bread or oatcakes or as a dip with carrot & celery sticks. It will keep covered in the fridge for a few days.

To serve these dumplings Polish style: fill dough with mash, cheese, pickled cabbage or fried mushroom. Polish dumplings are served with butter or sour cream, or topped with fried bacon, onion or mushroom to garnish.

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Bake cauliflower florets in the oven with a drizzle of olive oil & a sprinkling of cumin seeds.

Cauliflower puree can be made by boiling the cauliflower whole.

Blend with 15g butter and 100ml single cream and season to taste. juice is an amazing detoxifier.

Scrubbed & boiled beetroots in their skins will keep well in the fridge to be used cold in sandwiches or salads. Why not try: Beetroot & Tatziki with mint leaves Beetroot & cheddar, cream cheese or goats cheese Beetroot & vinaigrette dressing & fresh salad leaves

100g caster sugar 2 eggs 1 small beetroot 2 handfuls of raspberries 3 tbsp of good cocoa powder 100g self-raising flour Icing: 100g unsalted butter 4 tbsp icing sugar milk juice of 1 small beetroot to colour decorate with fresh flowers or a raspberry Beat together butter and sugar. Add eggs, cocoa, grated beetroot and raspberries. Add flour and mix until combined. Pile into 10 muffin cases, bake in oven at 175C/ 350 F/ gas 4, for about 20-25 mins. Blend icing ingredients together. Swirl onto cooled cakes and decorate as you wish.

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Cauliflower broken into bite-sized florets, dust with a little flour oil for deep frying Batter: 200g self-raising flour, 350 ml soda water, tonic water or cold beer, herbs or spices of your choice.

Mix flour with the herbs or spices. Mix in enough liquid to thickness of double cream. Season with salt and leave to stand.

Prepare cauliflower (or other seasonal veg) as above. Heat 10 cm of oil in pan or wok. Check temperature by dropping in a peeling of potato, or some batter. When it floats the oil is hot enough. Dip vegetables into batter and carefully place in oil. Stand well back so you are not splashed with hot oil. Fry a few at a time, so pan does not become overcrowded as this can cool oil down too much. Turn the vegetable over in pan and remove with slotted spoon, once the batter is brown and crispy. Serve immediately after draining on kitchen towel.

Experiment with other vegetables and seasonings to find your favourite.

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Making your own pizza bases is cheap and easy. If you have a bread maker you can use the ‘dough’ setting.

PIZZA DOUGH (by

, using ‘Dough’ setting)

1/2 tsp dried yeast 300g strong white flour (or half and half with wholemeal) 1 tbsp olive oil 1 tsp salt 170ml water

PIZZA DOUGH (by

) 285g strong bread flour (or half and half with wholemeal) 1 teaspoon salt 2 tablespoons olive oil 1/2 teaspoon dried yeast 285 – 425ml warm water Sieve the flour & salt and mix in the oil. Stir the yeast in warm water till dissolved.

Make a well in the flour and gradually add the yeasty water until the dough comes together. Knead for 10 mins till smooth using extra flour if needed. Roll out onto an oiled flat tray and leave to prove in a warm place for a couple of hours.

Caramelised onions & Anster cheese

1 tbsp fair trade olive oil 1 large onion 1 large clove garlic, crushed 10 or so fresh tomatoes fresh oregano & thyme, or dried mixed herbs salt & pepper 1/2 tsp local honey a couple of carrots Anster cheese for the topping The quantities will vary slightly depending on how many tomatoes you use, so just adjust everything to taste.

Warm the olive oil in a pan and add the chopped onion and crushed garlic. Allow to simmer for a few minutes while you peel and chop a couple of small carrots.

Add the carrots to the pan along with the tomatoes, roughly chopped. Season with sea salt & pepper and add the honey. Add a couple of teaspoons of your choice of herbs. When the tomatoes start to get more liquid, put a lid on the pot, reduce the heat and simmer until the carrots are tender, or around half an hour. Remove from the heat and blend till smooth. Check seasoning and add more of anything you need.

Use as a topping to pizza dough, add any other vegetables of your choice and a sprinkle of finely grated cheese, and bake in a hot oven for 15 – 20 minutes. You can also use the sauce on pasta, as a Bolognese base etc.

Thinly sliced courgettes drizzled with olive oil Rosemary & cooked new potatoes

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Make up loads of this sauce when you have a glut of tomatoes and freeze for use later in the year.

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Use a sustainable white fish for your meal & check online for the most up-to-date information: www.fishonline.org Place one fillet per person in a greased ovenproof dish then add from the following: a drizzle of oil/knob butter, clove of garlic, seasonal herbs, such as thyme or oregano, half glass white wine, lemon squeezed.

Cover with lid or foil.

Having access to a small selection of fresh garden herbs really enhances what you can do with local seasonal produce. A number of herbs grow really well in Scotland and make a nice addition to any garden, windowsill or in a pot.

are really easy to grow and are perennial, meaning they will keep on coming back year after year. You can propagate them by dividing the roots in Spring and replanting the plants. They are a great peppery addition to salads and are perfect with boiled new potatoes and butter.

Bake in oven at 180C/ 350F/ gas 4, for 15 – 20 minutes. Finish with a squeeze of lemon and salt if desired. Serve with steamed seasonal vegetables and potatoes.

250ml cold water 65g butter 175g plain flour 3 eggs 275g freshly mashed potatoes (hot) sea salt & milled black pepper pinch freshly grated nutmeg 4 tbsp chopped sage leaves Boil the water & butter together in a saucepan until the butter has melted. Remove from the heat & add the flour, stirring till it forms a thick paste. Add the eggs & beat till the mixture is smooth. Beat in the mashed potato. Add seasoning, sage & nutmeg to taste & leave to cool.

Form into flat round cakes & cook till golden brown on both sides on a hot griddle.

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and these Mediterranean herbs do well in a dry, sunny spot in your garden and are also perennials. They add a wonderful aromatic flavour to stews, soups and sauces.

is a hardy perennial plant that bursts out of the ground every Spring. Easy to look after, it returns year on year. The taste and appearance has something of celery about it. The leaves are a fantastic addition to a stock for soup and you can eat the stems in a stir-fry or salad. can be grown as a perennial or as an annual plant. Its lemony flavour goes really well in salads, with fish and with eggs.

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Lots of the dishes in this booklet will work well with meat.

It’s up to you how much meat you want to consume, but aiming for a low-meat diet doesn’t have to mean feeling hard done by.

Sometimes it’s just about being economical with the added flavour meat can bring – for example, making stock from a chicken or adding a little bacon to dishes like steamed cabbage or soups. There is a lot of very good quality beef, chicken, venison and pork available in Fife.

1lb 450g diced lean pork 1 bottle of ale 2 medium onions peeled 1 clove garlic crushed 2 tbsp olive oil 3 tbsp plain flour seasoned with salt and pepper

An organic free-range chicken is going to cost you more than a supermarket standard, and it makes sense to make the most of it. Here’s one way to get three meals from one bird.

2 tbsp fresh chopped herbs; such as coriander, parsley, chervil, tarragon Preheat the oven to 180 C/ 350 F/ gas 4.

Heat the oil in a large frying pan. Dry the pork with kitchen paper and then toss it in the seasoned flour, shaking off any excess flour. Brown the meat in batches to keep the heat in the pan, adding more oil if necessary. It is important to keep the temperature high so as to prevent the pork from exuding its moisture.

Once all the meat has been browned put it into a casserole dish. Brown the onion in the frying pan before adding to the meat, allow to soften and brown lightly, add to the meat. Pour a little water into the pan and scrape up any sediment and pour over the pork. Pour a bottle of ale into the casserole to just cover the meat and bring to the boil. Cover the pan and put it into the oven

Five minutes before removing from the heat add the chopped herbs. Serve with mashed potatoes.

Simmer what remains of the chicken with some onion, celery if you have it, some herbs and a few bay leaves for 1-2 hours. Strain, and then you have a ( freezable) chicken stock ready to use as the basis of a chicken risotto made with rice or more local alternatives such as whole wheat grains or barley served with salad.

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450g pigs liver, 1 tbsp honey, juice of a lemon flour seasoned with salt and pepper, 25g butter, 2 tsp vegetable oil This requires all the ingredients to be available at the start of cooking as it is so quick. Some people like to soak their liver in milk prior to cooking as this helps to soften the strong flavour liver sometimes has. Otherwise make sure the strips are of a similar thickness so that they all cook at the same time.

Sweet tomatoes, red onion, herbs, chilli, oil, honey and vinegar. Mix ingredients and season to taste.

Great with BBQ-d fish like mackerel, but can be used in a hundred other ways. Keep with a sealing layer of oil in a lidded jar in the fridge. To make just combine the following :

Trim the liver and cut into thin strips. Heat a heavy based pan. Toss the liver in the seasoned flour making sure that the excess is shaken off. Add the oil and butter to the pan. As the butter melts and foams up, quickly cook the liver to colour on all sides, remove and keep warm. Pour off any excess fat and add the lemon and honey. They will bubble up. Then return the liver to the pan

2 tbs olive oil, juice of 1 lemon 1 tsp ground cumin, 1tsp paprika some chilli (dried or fresh) finely chopped: garlic (1 – 2 cloves) curly parsley (big bunch) coriander (big bunch)

Marinade your meat in a sauce made from blended

Mix diced onion, minced meat, parsley and dried herbs. Season to taste and add an egg to bind. Refrigerate after shaping, until ready to cook.

Add rosemary sprigs to the BBQ coals for a great smell and strip of leaves and use as skewers to BBQ vegetables.

Make foil parcels for your favourite seasonal veg: Place seasonal greens with a little olive oil, squeeze of lemon juice & salt in some tinfoil. Seal it and steam on BBQ for about 5 minutes.

Or stuff onions with rosemary and a knob of butter & steam in foil for 15 minutes.

Slice fennel, sprinkle with chilli flakes, oil & rosemary & steam for 25 minutes.

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Fife produces some of the best soft fruits in the world. Delicious to eat on their own, you probably don’t want to do too much with them! .

Remove a little hole in the top of fairy cakes and fill with berry puree or compote. Replace the ‘lid’ and sprinkle with icing sugar Puree, add some icing sugar and freeze in ice-lolly moulds Use the juice from a few raspberries to turn icing sugar pink Serve with freshly baked scones & whipped cream Fill a Victoria sponge with a mixture of berries & whipped cream & pile on the top with a dust of icing sugar

225g raspberries or any other berry 4 tbs caster sugar 150ml double cream 150ml plain yoghurt few fresh mint leaves Crush berries, mix with sugar to draw out juice. Beat the cream until thick, then gradually add the yoghurt, beating between spoonfuls to retain consistency. Swirl the berry mix into the cream so that the appearance is marbled. Pour into glasses, decorate with a sprig of mint and leave in fridge to set until serving.

Make a child-friendly cranachan type pudding with some natural yoghurt, toasted oats, fresh berries & some berry compote Summer fruit salad with some torn mint leaves

A compote made with any mixture of berries (use the least perfect ones!) and sugar or honey to taste will last in the fridge for ages and can be used with yoghurt for breakfast or served with ice cream

Freeze a few strawberries and use as ice cubes in summer drinks 24

800g of any mixed berries you can gather: strawberries, raspberries, redcurrants, blackberries, gooseberries 150g caster sugar 7-8 medium slices of white bread Cook the fruits and sugar until sugar has dissolved about 3-5 minutes. Line a pudding basin with bread, overlapping the slices and sealing by pressing together. Fill any gaps with small pieces to stop juice from leaking. Add the fruit and reserve a small amount of the juice. Cover the top with another layer of bread, weighed down with a plate and a weight of 1.3kg. Refrigerate overnight. Turn out and cover any white areas with reserved juice. Serve in wedges with cream.

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There are a number of reported side effects of following the Fife Diet: A reduction in food waste (you buy less – closer to the amount you actually need rather than sending 1/3 of your food straight to the bin) Better food: cooking from actual ingredients which have been well grown & reared & not spend time in transit comes through in the taste Above average consumption of fruit & vegetables Less waste going to landfill Less plastic needing to be recycled More composting – when you generate so much in the way of peelings it seems mad not to!

Spending more time out doors – it’s very satisfying to bring something you’ve grown fresh to the table, from herbs in a window box to a full grown pumpkin Supporting the local economy Same or even reduced food bills

You have signed up to this – it is not meant to be an exercise in self-denial – so feel free to do it your way, and make it work for you 3 cups of plain flour Or 1 cup wholemeal flour, 1 cup oats, and 1 cup plain flour mixed 2 tbsp baking powder 1 tsp salt 75g of softened butter 3/4 cup of milk

Mix flour, salt and baking powder together. Rub in butter. Using a pallet knife chop in enough milk to form a dough. Roll out on a floured surface to about 1/2 an inch thick. Cut out twelve rounds. Bake in a very hot oven until browned on top (about ten minutes).

Serve with butter, jam, whipped cream and strawberries.

Invest in a really good vegetable peeler and brush – there really is no avoiding this one!

Sign up to vegetable box delivery and make it central to your weekly meals – decide what you will eat based on what’s in season Cook once, eat twice – make extra whenever it makes sense – either eating tomorrow or freezing & labelling for later Plant something… having access to easily grown herbs like rosemary and mint will really enhance your eating local experience

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Carrots, courgettes, cucumber, tomatoes, brambles (cultivated), plums, pears Beetroot, broad beans, broccoli, cabbage, cauliflower, chard, garlic, French beans, lettuce, onions, pak choi, peas, potatoes, radish, salad, raspberries, rhubarb, runner beans, shallots spinach , strawberries, turnips, cherries, black and red currants, gooseberries, raspberries, strawberries Asparagus, spring greens Basil, bay, chives, coriander, lovage, lemon balm, marjoram, mint, oregano, parsley, rosemary, sage, sorrel, thyme Brambles, elderflowers, wild strawberries, wild raspberries For an accurate and current guide on what fish to eat and what fish to avoid go to the Fish on Line website.

www.fifediet.co.uk Fife Diet is supported by the Scottish Government’s Climate Challenge Fund Illustration & design by Xiao. Thanks to Adam, Catherine, Chris, Elly, John & Meg for their help. Š Fife Diet