Vegetable Tian
Our November recipe comes from James Mcintosh, a trustee of
the Food Chain. Recipe assessed for nutritional value by Michelle Phillpot, senior dietician for the Chelsea and Westminster Hospital • Preheat oven to 190°C / 375°F / Gas Mark 5
• Heat a little olive oil in heavy-based pan over a medium heat
• Gently cook sliced onion with a pinch of salt for three minutes
• Add tomatoes and cook gently for seven minutes
• Season to taste, and set aside
• Pan-fry mushrooms in a little olive oil over high heat for 3-4 minutes.
• Drain off excess moisture
• Season, to taste, and set aside
• Pan-fry potatoes in batches in some olive oil, over a medium low heat
for three minutes
• Return all potatoes to pan, add garlic and cook for another minute
• Season with salt and freshly ground black pepper and drain on paper
towels
• Sauté spinach in a little butter
• Arrange layer of potatoes on the bottom of a 2-litre - 20cm (8inch)
diameter ovenproof dish
• Cover with a layer of the mushrooms followed by a layer of spinach,
then tomato
• Bake for 30 - 45 minutes cover with greaseproof paper
• Sprinkle with rosemary leaves and parsley before serving
Michelle Phillpot:
This is a healthy, well balanced meal, high in essential vitamins and minerals,
especially folic acid, selenium and vitamin A. Eat cold as a lunchtime snack,
or served with a Mediterranean-style dish. Feta cheese would work well in
between the layers, increasing the protein and calcium.
A: Spinach has higher levels of vitamin K, C A, folic acid, manganese and
magnesium than iron. It is definitely good for you even though it won’t
create the magical effects that Popeye enjoyed. It is rich in 13 different
flavenoids (anti-cancer agents) and contains more protein than most vegetables
(although the protein is incomplete - spinach and other leafy vegetables are
low in methionine and this is complemented by protein in rice and other grains).
Raw spinach is a healthy addition to salads, but to get the full benefit,
eat it cooked at least some of the time. Cooking makes the antioxidant carotenoids
easier for the body to absorb. Select small leaves with a good green colour
and a crisp springy texture.
