Helping people feel their best through personalised nutrition and lifestyle changes
Meet Kate Cawdron, Private Cook Extraordinaire
Kate is a passionate foodie and private cook who believes in nourishing, healthy, and delicious seasonal food that brings happiness to the table. She caters for small-scale events, from intimate dinner parties and drinks gatherings to summer buffets, food deliveries, and freezer-friendly meals. I’m so grateful that Kate has shared two amazing recipes with us.
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Follow Kate here https://www.instagram.com/katecawdroncooks/
ASPARAGUS, BROAD BEAN, GARDEN PEA & FETA SALAD
WITH ROASTED RED ONION & BASIL OIL
This heavenly salad is perfect for Spring entertaining; it’s full of fabulous flavours and textures and it has the most wonderful vibrant colour. It’s delicious eaten on its own with a slice of artisan sourdough or works super well with free range roast chicken, grass-fed barbecued leg of lamb or sustainably sourced poached salmon. I use barrel aged feta as the taste is more complex, creamy, and richer but if you can’t get hold of it, standard feta works just as well.
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Ingredients – to serve 4 as a side
Salad…
1 bunch of asparagus, (local British where possible)
200g broad bean, frozen (or fresh if available)
200g garden pea, frozen (or fresh if available)
Small bunch mint, leaves only
Juice & finely grated zest of ½ unwaxed lemon
170g barrel aged feta
Good quality extra virgin olive oil
Sea salt and freshly ground pepper
2 tbsp roasted red onions (see below)
1 tbsp basil oil (see below)
Roasted red onions…
1 large red onion, peeled, halved and sliced finely
20g caster sugar
40 ml balsamic vinegar
10ml extra virgin olive oil
Sea salt and freshly ground pepper
Basil oil…
1 bunch basil
1/3 garlic clove, grated
70ml extra virgin olive oil
Sea salt and freshly ground pepper​​
Method
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First make the roasted red onions and basil oil.
Roasted red onions…
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Preheat the oven to 180C fan.
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Peel, halve then slice the onions and place in a bowl then add all other ingredients with a good pinch of salt and pepper.
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Mix thoroughly until fully combined then pour onto a baking tray and place in the oven for approximately 20minutes until deep purple and gently caramelised.
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You will need to stir occasionally to ensure even cooking as the edges tend to take first. Once ready set aside to cool.
Basil oil…
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Remove the leaves from the basil stalks and place into a jug along with the garlic, extra virgin olive oil and a pinch of salt and pepper.
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Using a hand blender, blend carefully until fully combined and you have a beautiful green purée.
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Pour into a jar and refrigerate until required. You won’t need all if it and it will keep up to a week in the refrigerator.
Salad…
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To cook the broad beans, bring a pan of water to the boil. Add the broad beans and cook for approx. 1 minute then remove with a slotted spoon and refresh immediately under cold running water to stop the cooking process. Once cool, pod each broad bean to remove the tough outer skin and reveal the lovely tender inner bean, then place in a large bowl. It’s a slightly tedious task but SO worth it!
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To cook the peas, add them to the same water as the beans, returning to the boil and cook for approx. 3 minutes. Drain and refresh under cold running water as before then add to the bowl with the beans.
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To cook the asparagus, repeat the same process as for the peas and cook for approx. 1-2minutes depending on their thickness. Drain and refresh under cold running water then cut each spear into thirds then add to the bowl with the beans and peas.
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Next, tear the mint and place into the bowl with the beans, peas and asparagus. Squeeze over the lemon juice and drizzle with a good glug of extra virgin olive oil and season with a pinch of sea salt and freshly ground pepper. Toss carefully until well combined.
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Crumble the feta over the salad then carefully fold through leaving some extra for the top.
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Pile the salad onto a serving bowl or plate and top with the remaining feta then spoon a couple of tablespoons of the roasted red onion on top, drizzle with basil oil and finish with a sprinkle of lemon zest. Serve immediately.
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You can make all components the day before and refrigerate, then assemble when required.
TAMARI ROASTED SEED MIX
These seeds are always ready and available to eat in my kitchen and there isn’t often a day when I don’t eat them. They taste delicious and are so versatile, I use them in everything from soups, salads, eggs, curries, dahls and can often be seen to grab a spoonful when I’m feeling peckish! They’re a heavenly mix of pumpkin and sunflower seeds, roasted with coconut oil and tamari soy sauce which is ideal for those who can’t tolerate gluten. They’re perfect to add a little extra flavour and texture to your dishes.
​​​​​​​​​Ingredients... (makes one large jar)
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100g pumpkin seeds
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100g sunflower seeds
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2 tbsp coconut oil or olive oil if you prefer
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2 tbsp tamari soy sauce (gluten free)
Method…
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Heat the oven to 180C fan.
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Place all ingredients into a roasting tray and mix until well combined. (The coconut oil may be solid so you can stir this through properly once melted after 2-3 minutes cooking time).
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Place the tray in the centre shelf of the oven for approx. 10-15 minutes, stirring regularly to ensure equal cooking.
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The seeds are ready when they are golden and gently roasted and you can hear a popping sound.
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Leave to cool then store in a jar for up to 2 weeks.
ENJOY!
To see more recipes that align with the Reset with Rachel foundations,
use this link