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Ask our experts All your food related questions answered here, by our trusted Waitrose expert team.

Sallie Brooks Personal trainer

James Smith Executive chef


. I’ve been suffering from lack of energy recently. I’m only 26, exercise regularly and get at least 7 hours of sleep every night. I wake up in the mornings yawning heavily and struggle to concentrate in my business meetings. Is my diet the reason I don’t have any energy? And if so, how can I change it?

Maria Shilton Food journalist

should I really be eating and what ones should I be avoiding? I read lots of different advice from magazines and online, but they all say different things! I’m going to a friend’s birthday party in 3 months time and really want to lose my wobbly bits and look great!

Simon Tanner Grocery advisor

exercise everyday is the recommended amount to start to notice the benefits of a healthy lifestyle. However, for better results, introduce an hour’s physical activity into your daily routine. This doesn’t have to be an hour’s workout at the gym. Try walking to work, walking the dog, or taking up other exciting activities such as swimming or surfing. As The most effective way to for food, try eating lots lose weight is to start by of blueberries, which are calculating your BMI (body Your diet will play a big believed to help the body mass index) by dividing your part in how much energy store less fat. Avocados and weight in kilos by your height you have throughout the day. yoghurt also help with weight in metres squared. If it’s over Your exercise and sleeping loss, due to the good fats that 25, you need to adjust your habits are good, which means they contain. Enjoy the party! lifestyle to become healthier your diet must be the cause and fitter. 30 minutes of of a lack of energy. Low iron levels are a common factor Image credit: SXC of fatigue in women, so introduce lots of lean beef into your diet for effective results. Beetroot helps to widen blood vessels, which will allow more oxygen to get through your system, giving you more energy. Don’t forget to keep hydrated too as dehydration is another common cause of fatigue. You don’t have to stick to water though, tea, coffee and fruit juices are all good hydrators. Good luck!

. What is the most Q effective way to lose weight? What foods


Ask the experts March the most extensive range. Although some products can be slightly more expensive, it won’t beat the feeling of reassurance you get from purchasing the products, and giving your daughter piece of mind. Estimated retail sales of Fairtrade products in the UK topped £700m in 2008. Help the cause by switching to Fairtrade products today.

Image credit: SXC

Got a question? . I’m hosting a Q dinner party for my husband’s 40th birthday

and I need a bottle of wine to compliment my main course. I’m cooking steak with a blue cheese dressing and serving it with all the trimmings. Thanks! In general, wines should be paired with foods that have similar taste characteristics. The strength of the wine and food should also match up. Steak is considered a strong tasting food; therefore a light wine such as White Zinfandel would be overwhelmed by the food. Cabernet Sauvignon would be a perfect match for your steak main course. It is also worth considering a Merlot and Shiraz, for personal taste. Enjoy your celebrations!

. My husband and Q I always like to use seasonal ingredients

when preparing our meals. However, what information can we trust? Every leading supermarket should offer advice to customers concerning seasonal produce. The

internet is a great research tool but make sure you can trust the source, i.e it’s well known. Seasonal produce for March include rosemary and smoked haddock.

. My teenage daughter Q is going through a stage where she will only eat Fairtrade products after learning about it at school. The problem is I don’t really understand the difference between Fairtrade and the normal products I buy. I’m also worried that it will cost me more if I switch. Please help!

Fairtrade products not only include food, but also clothes and furniture too. Purchasing Fairtrade products with the Fairtrade logo means that you can have a positive impact on the lives of the poor. Fairtrade ensure products have been made under ethical working conditions. Every supermarket should have their own Fairtrade brand, with a huge range of products that has been expanded over the years. Waitrose own Fairtrade brand has been voted one of the best, with

For help with your culinary queries, write to the Waitrose experts at Waitrose Kitchen, John Brown, 126142 Bramley Road, London W10 6SR or email waitrosekitchen@

Asparagus Asparagus is a popular choice for a spring food due to it’s fresh flavour and versatility to be used in a variety of different recipes. Whether you have it roasted, boiled or with pastry in a tart, it is a delicious vegetable providing you with goodness and nutrition.

Strawberries There is nothing better than a large bowl of strawberries to refresh you on a glorious spring day. Their sweet and delicate flavour match their colourful appearance making them the perfect dessert or fruitful snack.

Try some of these ideas:

Being healthy and delicious, strawberries are ideal for using in the spring. Try adding a dollop of cream to make them tastier or place on a meringue nest. A wonderful dessert to share with guests.

Asparagus and Black Olive Pizza

Try some of these ideas too:

Roasted Asparagus

Strawberry soup

Asparagus Risotto

Strawberry and spinach salad

Asparagus with Fresh Crab

Strawberry Tart

Soft Boiled Egg with Smoked Salmon and Asparagus

Strawberry-Mint Milkshake

Asparagus, Ham and Poached Egg on Toast Asparagus Tart Asparagus, Lobster and Avodaco Salad Open Ravioli with Asparagus, Rictotta, Lemon and Herbs See food/27768/10/0/recipe-ideas-asparagus-recipeslunches-and-dinners.html for more information. 24 WAITROSE.COM MARCH 2011

Chocolate Covered Strawberries Strawberry Cupcakes Strawberry Cheesecake Strawberry Mess (Eaton Mess with just strawberries!) See for more information.

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Seasonal favourites

Seasonal Favourites March

Spring Onions


Spring onions can be served both raw and cooked which makes them very useful in everyday recipes.

Rhubarb can be used in both sweet and savoury foods for example crumbles and cakes as well as with fresh mackerel or roast pork.

They have a mild flavour that can compliment a range of dishes from salads to Chinese spring rolls. These small vegetables can be added to any dish to whether it is stir fry’s or baked potato toppings. Perfect for a lunchtime sandwich filling too! Try some of these ideas: Miso Fish with Spring Onions and Sesame Seeds Mashed Potato with Spring Onions Steamed Trout with Ginger and Spring Onions Leg of Lamb wrapped with Spring Onions Spring Onion, Pea and Mint Soup Chinese Crispy Spring Rolls

It has a sharp flavour to it leaving a tangy and sour after taste, however accompanied with sugar it tastes beautiful and refreshing. Try some of these ideas: Rhubarb and Cucumber Salad Apple Rhubarb Bread Ginger and Rhubarb Muffins Rhubarb Crumble Rhubarb Chutney with Mackerel and Watercress Pork Tenderloin and Rhubarb

Cheese and Onion Scrambled Eggs

Chocolate Scones with Ginger, Rhubarb and Mint Cream

Potato, Leek and Spring Onion Quiche

Roast Duck with Rhubarb Sauce and Red Port

Roasted Carrot and Spring Onion with Sesame Seeds and Honey

Rhubarb and Orange Jam

See spring+onions/recipes.html for more information.

See for more information. MARCH 2011 WAITROSE.COM 25

What to cook March

Simple recipes, tips and great food... Now, wrap your tongue around these step-by-step recipes for the perfect spring time dinner party...with an edgy kick! Home-Made Tomato Soup and Croutons (serves 4) - 1 kg ripe cherry tomatoes on the vine, preferably both yellow and red - 4 large tomatoes - 1 fresh red chilli - 4 cloves of garlic -2 small red onions - 4 tablespoons balsamic vinegar - Fresh basil Croutons: - 1 loaf ciabatta bread - Extra virgin olive oil. Waitrose star ingredient: Waitrose creme fraiche, (200ml) 75p.

1. Preheat your oven to gas Mark 7. 2.Pull your cherry tomatoes from the vine whilst leaving the green tops still on. 3. Quarter the larger tomatoes, then put all of your tomatoes into a roasting tray. 4. Drizzle over some extra virgin olive oil and season with sea salt and crushed black pepper. 5. Halve and deseed your red chilli and add to the tray of ingredients. 6. Crush 4 garlic cloves into the mix and toss everything with a wooden spoon or ladle. Place the tray on the top shelf of the oven for 15 minutes. 7. Chop onions and place into

a saucepan with olive oil and a good pinch of salt. Cool on medium heat until softened and most of the oil has been cooked away. 8. Stir in 4 tablespoons of balsamic vinegar to your onions, let it cook away and then lower heat. 9. Remove the tray of tomatoes from the oven and add to your pan of onions. Take another roasting tray and rip the loaf of ciabatta bread into roughly 8 equal sized chunks. Cover these in olive oil and a pinch of salt then place the tray at the bottom shelf of the oven for around 10 minutes or until golden brown. 10. In two batches, pour the vegetables from your pan into a liquidizer. Add most of your basil, place the lid onto your liquidizer and process to your desired thickness. 11. Pour your soup into a pan or serving bowl. 12. As a delicious garnish which helps emphasise the flavour of your soup, add a dollop of crème fraiche, the remaining basil and a drizzle of olive oil on top of your soup.


(serves 4)

Thai-Style green chicken curry

- 8 chicken thighs with skin on and bone left in. - 2 tablespoons of sesame seeds - 2 large tablespoons of honey. - 2cm piece of fresh ginger - 2 fresh red chillies - fresh coriander - 4 cloves of garlic - 1 stick of lemongrass - small bunch of spring onions - Sesame oil - 300ml chicken stock - 200g green beans - 1 400ml tin of coconut milk - lime juice - soy sauce

1.Heat two large frying pans on a medium heat. 2. Place chicken thighs in large frying pan, skin side down and drizzle with some extra virgin olive oil. 3. Add salt and pepper and cook on high heat, turning every few minutes for roughly 20 minutes. 4. Put greaseproof paper on top of the chicken and place the smaller pan on top in order to 18 WAITROSE.COM MARCH 2011

squash the chicken flat. (The heat from the smaller pan on top will ensure that the chicken is cooked equally on both sides, making it extra crispy.)

9. Add 2 tablespoons of curry paste from the food processor to the chicken and use as a glaze. Smear this over the chicken and cook until it appears sticky.

- Place the peeled ginger into a food processor with the chillies and coriander. Crush in 4 unpeeled garlic cloves. - Halve your lemongrass and discard the outer leaves. Trim the spring onions and add all together in the food processor. - Add the sesame and olive oils to the mix and blitz into a paste.

- Tip the rest of your curry paste into the empty pan and stir in your chicken stock. Rim the green beans and add to the mixture. - Increase the heat of the pan and stir in coconut milk. Bring to the boil, turn down the heat and leave to cook until creamy.

5. Remove the greaseproof paper and top pan from the chicken and place the pan back onto a medium heat. - Drain the fat from the chicken and turn chicken skin side up. 6. Add 2 tablespoons of sesame seeds to the empty pan and leave to toast until a golden brown colour. 7. Pour these into a small bowl and remove the pan from the heat. 8. Carefully drain the fat from the chicken again and reduce the heat.

- Add 2 tablespoons of honey to the chicken and toss it in the pan, placing it once again skin side down. - Add lime juice and soy sauce to your curry sauce to taste. - Serve poured over the cooked chicken and serve as desired. This recipe goes great with Sharwood’s ready to serve egg noodles.

What to cook March

And for dessert... Pimms Eton Mess

(serves 4) - 400g strawberries, - 1 heaped teaspoon gold castor sugar - 1 blood orange - A splash of Pimms - 2 teaspoons vanilla extract - 250g low fat yoghurt or crème fraiche - 1 8-pack of meringue nests 1. Slice the strawberries and put them into a bowl together with 1 heaped tablespoon of castor sugar. 2. Grate the zest of your orange into the mixture and squeeze in the juice from half. 3. Add in 2 teaspoons of your vanilla extract and mix everything together using a whisk or fork. 4. Add in one splash of pimms and mix the ingredients together again. 5.Put 2 dollops of your crème fraiche onto a platter or serving dish, spreading it out into the edges while distributing your pudding mix evenly throughout. 6.Next, crumble in ½ of your meringue nests and mix the ingredients together again. 7.Crumble the remainder of your meringue nests over your dessert and it is ready to serve!

On the side...

Piri-Piri dressed potatoes

- 1 medium potato - 2 sweet potatoes - ½ lemon - 1 fresh red chilli - Fresh coriander - 50g feta cheese - Peri Peri marinade 1. Wash your potatoes and sweet potatoes and half them lengthways. 2. Place into a microwavesafe bowl with the ½ of lemon, cover with Clingfilm and place into a microwave for around 10 minutes. 3. Finely chop your red chilli and most of your coriander and mix them together. Add the feta cheese and continue mixing the seasoning together. 4.Remove your potatoes from

(serves 4 as a side)

the microwave and drizzle in peri peri marinade before cooking again for 5 minutes. 5.Check your potatoes are cooked through and use tongs to squeeze your ½ of lemon over them. Add mixture from chopping board and mix together for an edgy kick to your mid-day snack or sides at lunch.


What to Simple recipes, tips and great food

Spring delights


With spring upon us, we still can’t ignore the slight nip in the air. Here are 12 dishes to warm your evenings, and prepare you for Spring.

1 Roasted butternut squash with soy balsamic dressing Serves 4 Prepare 5 minutes Cook 35 minutes • 2kg butternut squash100g Puy lentils • 100g rocket • 1tsp sesame seeds • 6 spring onions • olive oil Soy Dressing • 5tbsp olive oil • 3tbsp balsamic vinegar • 1tbsp soy sauce • 1 red chili • 1 garlic clove • 1 tsp clear honey


1 Pre heat oven to 200c for fan, 180c or gas mark 6. Put the butternut squash on a baking tray, cover in 1tbsp of olive oil and season. 2 Roast for 20 minutes, shaking the tray a few times to separate the pieces.

3 Simmer the lentils for 15 minutes, then drain. 4Whisk all the dressing ingredients together. 5 Put the rocket in bowl, with the lentils and quash on top. Pour the dressing over everything, and add the sesame seeds and spring onion to finish it off.

3 Warm salad of spring

Serves 4 Prepare Cook

Serves 4 Prepare Cook

•500g boneless, chicken breast •300g small new potatoes •350g broccoli •350g spring greens •140g petits pois •1 onion •1tbsp essential Waitrose olive oil •a bunch of spring onions •2tbsp pesto

1 Heat the oil in a large pan for a few moments and add the chopped onion. 2 Fry until soft, and add in the chicken until browned.


3 Add to the pan stock, potatoes and a generous shake of ground black pepper, and bring to boil. 4.Cover the pan and simmer for 30 minutes so the chicken is cooked and potatoes are soft. Can be frozen at this point is desired. 5.Add the spring greens, petits pois, broccoli and spring onion and stir. 6.Cover, leave to cook for approximately 5 minutes. 7.Stir in the pesto and heat through for 2 minutes. 8. Then serve and enjoy.

•6 large lamb chops •1 bunch of asparagus •140g podded peas •140g broad beans •3 tomatoes •handful tarragon leaves •handful of mint leaves •6 tbsp olive oil •2 tbsp red wine vinegar •1 tbsp coriander seeds

1.Prepare a bowl of iced water. Bring to the boil a big pan of slat water. Cook the asparagus in this for 3 minutes, and the place into the ice cold water.

Cook the peas for 2 minutes in the same salt water, and place into the iced water. Cook the broad beans also for 2 minutes, place into the ice cold water for a few moments, and then remove their skins. 2.Cut across the bottom of each tomato, then plunge into boiling water for 10 seconds before putting into ice cold water. Peel, and dice tomatoes. 3.Heat oil and coriander seeds, then stir through all the vegetables and vinegar, whilst off the heat.

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2 Spring chicken pot

What to cook March

4 Thai prawn, ginger and

5 Crispy chili beef with

Serves 2 Prepare Cook

Serves 4 Prepare Cook

spring onion stir fry

•200g raw, peeled tiger prawns •8 spring onions •1 red pepper •100g bean sprouts •1 bunch of coriander •3 garlic cloves •1 green Thai chili •1 tbsp caster sugar •3tbsp fish sauce •2 tbsp groundnut oil •1tbsp soy sauce •3cm piece ginger •85g water chestnuts •1 lime

1.Put prawns in a bowl. Add half of the lime juice and the fish sauce into the mixture and pour over the prawns. 2.Heat a tbsp of oil in a wok.

Add ginger and spring onions and fry for about a minute. Add the red pepper and fry until softened. 3.Add the bean sprouts and water chestnuts and toss the wok to mix everything together, until the bean sprouts soften. Add the soy sauce and a generous amount of ground black pepper, and stir. Tip everything into a serving dish. 4.Use the leftover oil in the wok to cook the prawns in. Toss them for 2 minutes until they turn pink.


•300g thin-cut sirloin steaks •2 garlic cloves •broccoli •5cm piece of ginger •1tsp dried chili flakes •1/2 bunch spring onion •4tbsp soy sauce •2 limes •oil

1.Heat some oil, 5cm deep in a wok. Fry the steak until dark and crisp, and drain off the excess fat. Leave some oil in the pan. 2.Fry the ginger, chili, garlic and broccoli for approximately 1 minute. Add the sweetened soy sauce and lime juice and cook all together for 2 minutes. 3.Put everything in a bowl, add some spring onions and serve.


Wines of the month

What to buy March

Spring is a special time of year, coming out of the winter gloom, at last the sun is shinning and everyone is happier, what a wonderful time to invite people over for a spring roast. Sam Evans has a few recommendations to help you find the perfect glass of wine to compliment your meal. When choosing wine to accompany your meal you should always first contemplate personal taste. Although a guide may state that a rich burgundy would be the best match for your succulent steak if you do not have the palate for a heavy wine it will

never be the perfect match for you. Consideration must next be given to the meal, a wine should not overpower the meal, and it should enhance your dining experience. If you have a dish with a lot of flavour or spice a light wine may suit it best.

Whilst a plate that plays host to thick gravy may be best enjoyed with a robust red. Usually a wine is chosen as a subtle compliment to the meal but occasionally a wine that contradicts the taste and or style of the food can add a new experience.

Casillero del Diablo This robust Cabernet Sauvignon is also from Chile, with rich notes of black cherries and dark chocolate this delicious wine works well with most savoury dishes especially red meat, the deep colour of this wine looks adds class to any table. £6.92

J.P. Chenet This fruity rosé from France is a great choice for those who prefer a sweet wine. Its gentle spritz make it a great aperitif. Pour this fun pink drink into a tall-stemmed glass for a touch of table elegance. £4.07

Sunrise This Chilean Chardonnay, from the Central Valley is a light white wine that is perfect for entertaining. The fresh crisp flavour of summer fruits brings a touch of sunshine to your spring table. This wine is great for sipping all afternoon and a wonderful accompaniment to white meat, fish and cream sauces.



What to Food that starts a great Spring

EAT Spaghetti

To create the perfect Italian dish follow this recipe: serves 4 1 lb (450 g) spaghetti or wholewheat spaghetti 2 tablespoons virgin olive oil 1 medium onion 8 rashers smoked bacon 4 oz (115 g) mature Cheddar or fresh Parmesan cheese 3 eggs 3 tablespoons milk or 4 tablespoons double cream Salt and freshly ground black pepper 3 tablespoons fresh chopped parsley

Bring a large pan of salted water to the boil, cook the pasta until tender but still firm to the bite. Peel and chop the onion and bacon and cook in a frying pan with a hint of oil until cooked on both sides. For the cheese sauce, grate a large quantity of mature cheddar cheese and beat the 3 eggs thoroughly into a small bowl. Drain the cooked spaghetti and return it into the pan, quickly stir in the beaten eggs and cheese to create the sauce. Garnish with either spinach or parsley, black grounded pepper. and serve with parmesean cheese. MARCH 2011 WAITROSE.COM Page no.

This Month’s Newcomers Rhubarb Rhubarb (Rheum rhabarbarum) is a kind of vegetable you either love or hate. Nothing between. For those rhubarb lovers try something new with the vegetable today:

Purple Sprouting Broccoli Purple sprouting broccoli is packed with vitamins and minerals and is really good for you, particularly when it’s fresh. You eat it whole – leaves, stems, heads and all. The heads are actually immature flowers. Appetising meals you can try: Purple sprouting broccoli with anchovy dressing You can also mix the broccoli with pine nuts and seasame seeds. Purple sprouting broccoli with any roast dinner but perfectly accompanied by a roast pork.

Sicilican Lemons Lemon aquires a bitter taste which some are not partial too. The fruit can give a kick to a starter, main course and a dessert. Try a: Lemon roasted chicken with citrus zest pilaf. Tagliatelle all limone Home-made lemon jelly Lemon and lime tart


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Rhubarb and champagne jellies (Perfect for a dinner party) Baked rhubarb Ricotta and rhubarb pots Rhubarb crumble cake Rhubarb chutney

What to eat March

Beetroot Try beetroot in soups and risottos with a dollop of cooling soured cream. The sweet, earthy flavour of beetroot and gaudy colour also work well in cakes. Chocolate and beetroot are a particularly heavenly combination. Try these: Warm beetroot, watercress and grilled goat’s cheese salad Salad of roast baby beets with balsamic dressing Smoked eel with celeriac beetroot and horseradish remoulade

Spinach Beet Leaves Spinach is a leafy green vegetable that is generally cooked, but can also be eaten raw when young enough to be tender. Try these: Spinach and parmesan muffins Steamed spinach dumplings Spinach lasagne Spinach and ricotta tortellini

Spring Cauliflower

The cauliflower is a vital vegetable, full of nutrients and vitamins we need to stay healthy and fight off the winter blues. If childhood memories of the lingering whiff of watery, insipid mush persist in your mind, try today’s recipes. I think they’ll convert you to a cauliflower lover. Curried cauliflower and smoked haddock soup. The traditional Caulliflower cheese, perfect to mix with maccoroni cheese or a roast beef dinner. Cauliflower cheese and bacon quiche.


MARCH 2011


Waitrose Adviser

Enjoy an idyllic Pancake Day Full on flavour, low on fat



The best of this month’s seasonal produce


Waitrose Adviser


s we leave behind the cold, dark abyss of Winter and into Spring, we can begin to enjoy the foods that reflect this colourful month. Beatriz Gallardor will hopefully be able to entice you to reap the benefits from the variant and delicious meditteranean diet. Jane Baker’s celebration of the best seasonal produce available this month highlights some incredible foods that are far too indulgent to miss. My personal favourite, the roast dinner is explored in Janie Livermore’s piece on page 34 - a glimpse of that page and I wish roast potatoes would descend upon me from the heavens. Of course, Shrove Tuesday will be celebrated this month, I predict pancakes.

Matty Matthew Brewitt editor, Waitrose Advisor

CONTRIBUTORS Katie Hoare What to Cook(page 12)

Jane Baker Seasonal Favourites(page 24)

Charlotte Babington What to Eat(page 6)

Imogen Farmer What to Cook(page 17)

Sam Evans Wines of the month(page 11)

Hannah Lawrence Experts(page 20)

Janie Livermore Virtues of the roast(page 26)

Bethany Champion News(page 22)

Beatriz Gallardor Food Opinion(page 28)



What’s available 6 What to eat the pick of seasonal produce 11 Wine the pick of seasonal produce What to cook 12 Recipes What’s Occuring 20 Expert the pick of seasonal produce 22 Latest News the pick of seasonal produce Features 24 Enjoy Spring the pick of seasonal produce 26 Virtures of the roast the pick of seasonal produce

28 Food Opinion the pick of seasonal produce

Cover image courtest of:

March 2011


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