Cooking with Seasonal Produce

Feel Good this Summer

Early summer is full of wonderful produce

I love to shop at my local market and buy the seasonal vegetables. One of my favourite is courgettes, which so often it can be hard to know how to use them. Here are some recipes and ideas for the season!



This is a great versatile recipe that’s packed with nutrition. I love to eat seasonal food, and courgettes are almost ready for harvesting!

Courgettes are an often forgotten superfood

They have a very low score on the glycemic index. a high water percentage and are low in carbs and sugars. It’s also densely packed with essential nutrients, despite its pale flesh colour. It has good levels of potassium, manganese, and antioxidants.

Garlic, nutritional powerhouse

Garlic, another key ingredient, is one of the most famous superfoods, with huge amounts of research behind it. It’s been linked with a reduction in heart disease, stroke, cancer and infections.

This recipe can be vegetarian if you use vegetable stock. However, if you want to boost the healing benefits, you can use bone broth instead of vegetable stock.

It can also be dairy free – just don’t add any parmesan. The courgettes make the risotto lovely and gooey without the need for cheese.

Gut restoring bone broth

I love cooking with bone broth because of the health benefits. Bone broth promotes proper digestion by supporting the healing and sealing of the gut. It also helps to inhibit infections, such as colds and flus; fights inflammation and pain, such as in the joints, and promotes strong healthy hair, nails and bones.I use it at every opportunity when cooking for my kids and family. To find out how to make it click here

Ingredients – serves 4 people


  • 250 ml of arborio rice
  • 600-700 ml of chicken stock, vegetable stock or water
  • 4 x good sized courgettes
  • 8 cloves of garlic
  • 2 tablespoons of pesto sauce

Peso sauce:

  • 100-150 grams of basil
  • 3-4 cloves of peeled garlic
  • 6-10 tablespoons of extra virgin olive oil
  • 4 tablespoons of pine nuts
  • 2 tablespoons of grated parmesan (optional)
  • A pinch of salt (Himalayan salt is a healthy choice)

Preparing the courgettes:

Preheat the oven to 200 degrees.

Slice the courgettes in half long ways. Slice thinly the cloves of garlic and lay out over the flesh of the cut courgettes. Drizzle with olive oil and season. Then bake for 30-40 minutes.

When they’ve started to brown, remove and allow to cool. Then scoop out the flesh and garlic and mash with a fork and leave to one side in a bowl.

Making the Basil Pesto Sauce:

Place all the ingredients, except the parmesan, into a blender (or use a blending stick) and turn on until you have a paste. Add olive oil until you have the consistency of a slightly runny paste, or to your choice.

Making the rice:

Heat a pan with olive oil, stir in the rice and cook for one minute.

Add stock one ladle at a time, allow it to reduce down and for the rice to absorb most of the stock before adding the next ladle. Stir frequently throughout the process and keep adding stock until the rice is just about cooked.

Next, add the courgette and garlic mixture and stir through.

Finally add a couple of tablespoons to taste of pesto sauce.

As an additional option, you can also add grilled mushrooms, asparagus, broccoli, or other vegetables in season, as well as a couple of tablespoons of parmesan.


Not all fish are created equal 

Fish is renowned for being healthy. It is packed with healthy oils that help abundantly in so many areas of our health, from our brains, heart and nerves to our eyes.

Wild Alaskan Salmon is an example of some of the finest fish, packed densely with nutrients: vitamins (such as B6, B12, niacin, selenium, magnesium, phosphorus), minerals, lean protein and the beneficial omega-3 fats.

Including this particular type of salmon in your diet may offer some protection against conditions such as osteoarthritis, osteoporosis, depression, high blood pressure, age-related macular degeneration, diabetes and even cancer.

Researchers at Harvard School of Public Health and the University of Washington followed 2,700 healthy adults for 16 years who ate 1-2 servings per week of oily fish, such as salmon.

Results showed that adults with the highest blood levels of omega-3 fatty acids lived 2.2 years longer and had a 35% lower risk of dying from cardiovascular disease.

Click here for more information about the benefits of wild salmon over farmed salmon

Quick, Easy, Healthy

It couldn’t be easier to prepare, simply slice up the ingredients, put them in a jug and allow to infuse. If you can find organic cucumbers and unwaxed lemons, so much the better.

Some of the benefits include:

  • Alkalizing the body
  • Promotes digestion and stomach acid
  • Helps to gently detoxify
  • Encourages drinking more water and displaces other less healthy drinks
  • Contains phytonutrients

Good habits with fluid intake are:

  • Staying well hydrated, especially when the weather warms up, is really important.
  • Having water 20 minutes away from food is ideal. Too much water with meals weakens the activity of digestive enzymes and impedes digestion.
  • Drinking water, such as lemon and cucumber water, on an empty stomach in the morning helps cleanse the intestines and prepare the stomach for solid food.
  • Avoid fridge-cold water, as it inhibits enzyme secretion in the stomach.
  • Eliminate or reduce fluids that dehydrate the body, such as fruit juices, sodas, coffee and alcohol.

Nutritious Treat for Kids & Adults

With summer just around the corner, many of us are looking for ways to stay cool and hydrated. Did you know that iced lollies can be a healthy and delicious way to do just that?

Not only are ice lollies refreshing, but they can also be packed with nutrients. You can use natural sweeteners like honey or fruit juice, and add in fruits like berries, kiwi, and mango for extra vitamins and antioxidants.

Here’s a recipe for one of my favourite ice lolly creations:

  • 1 cup of diced mixed berries (strawberries, raspberries, blueberries)
  • 1 cup of unsweetened almond milk or coconut milk
  • 1 tablespoon of honey or maple syrup
  • A splash of vanilla extract

Blend all the ingredients together until smooth, pour into lolly moulds, and freeze for a few hours until set. Enjoy!

Remember, staying hydrated is crucial during hot weather, and iced lollies can be a fun way to mix things up. Just be sure to choose healthy ingredients and avoid excessive amounts of sugar.

Stay cool and hydrated this summer! 🍓🌞 #healthylollies #summerfun #naturopathicmedicine #hydratingfoods #holistichealth

If you’re looking for a quick and easy lunch, eggs can be a great option. They are so under-rated, but are a powerhouse of nutrition 🍳

It’s something I have at least once a week for lunch. I cook them in coconut oil, which is my favourite fat to cook in. Not only is it a healthy fat, but it also has a high smoke point, meaning it is less likely to get damaged by high temperatures 🥥

In the middle of the omelette I put fresh herbs, such as thyme, oregano, parsley, basil – just whichever ones I have to hand. Kitchen herbs are very nutritious, have their own medicinal properties and micronutrients 🌱

On the side I try to include rocket or another cruciferous vegetable for their health benefits, such as bok choy, broccoli, or kale. I also add other healthy accompaniments such as avocado, onion, lemon for example 🥬

I always recommend buying organic and avoid battery-hen eggs, which account for 35% of eggs sold in the UK. Organic eggs are from hens that have a GM free diet with no routine use of antibiotics. They also have a higher standard of animal welfare, free-range outside and are kept in smaller flocks

June seasonal produce

Heading into June, you can enjoy an abundance of fresh vegetables, salads and fruits. Heer are some of the things to look at for, either at the market or in the shops:

  • Artichoke
  • Asparagus
  • Basil
  • Beetroot
  • Blueberries
  • Broad beans
  • Broccoli
  • Carrots
  • Cherries
  • Chives
  • Coriander
  • Courgettes
  • Fennel
  • Garlic
  • Lettuce & salad leaves
  • Mint
  • New potatoes
  • Onions
  • Pak choi
  • Parsley
  • Radishes
  • Rocket
  • Rosemary
  • Runner beans
  • Sage
  • Samphire
  • Sorrel
  • Spinach
  • Spring onions
  • Strawberries
  • Tarragon
  • Thyme
  • Tomatoes
  • Watercress
  • Wild nettles

Cooking in season and cooking from scratch are great ways to direct your diet in a healthy direction.