Mugwort (Artemisia vulgaris)
Dukkah Spiced Sweet Potato Smash on Sourdough
Ingredients:
- 2 slices of sourdough, toasted
- 1 large sweet potato
- 1 tbsp olive oil
- 2 tbsp Dukkah
- Juice of 1/2 lemon
- Sea salt & pepper
- Microgreens or sprouts for topping
- Vegan yogurt drizzle or pomegranate seeds
Instructions:
1. Roast the sweet potato until tender, then mash with olive oil, lemon juice, sea salt, and pepper.
2. Spread generously onto toasted sourdough slices.
3. Sprinkle Dukkah over the top, add microgreens or sprouts.
4. Optionally, drizzle with a tangy sauce like vegan yogurt or sprinkle with some pomegranate seeds.
The Flavour Fix – Dukkah
The key spices in Dukkah- coriander, cumin, and black pepper potent sources are of antioxidants, which help protect cells from oxidative stress; phytonutrients with inflammatory and digestive benefits; and minerals like magnesium, iron, and calcium, particularly from sesame seeds.
Dukkah Crusted Avocado & Citrus Salad
Ingredients:
- 1 ripe avocado, sliced
- 1 tbsp olive oil
- 3 tbsp Dukkah
- Juice of 1/2 orange
- 1 orange or grapefruit, segmented
- 1 tsp tahini
- 2 cups mixed salad greens
- Sea salt & pepper to taste
Instructions:
1. Gently press avocado slices into the Dukkah until well-coated.
2. Lightly toast the crusted avocado slices in a dry pan (optional) for added crunch.
3. Whisk together olive oil, orange juice, tahini, sea salt, and pepper.
4. Assemble the salad: greens, citrus segments, avocado, and drizzle with dressing.
5. Finish with a pinch more Dukkah over the top for visual texture and flavour.
The Flavour Fix – Dukkah
Unlike many spice blends or condiments, traditional Dukkah contains very little salt, making it an excellent low-sodium flavour enhancer. The toasty, earthy profile helps reduce the need for extra salt without sacrificing taste – great for heart health and blood pressure.
Vegan Irish Spinach Colcannon
Ingredients:
- 900g potatoes, peeled and chopped
- 3 tbsp olive oil or vegan butter
- 4 cups fresh spinach, chopped
- 1⁄2 cup scallions, finely chopped (green and white parts)
- 1⁄2 cup unsweetened plant-based milk
- Sea salt and black pepper
Instructions:
1. Place the chopped potatoes in a large pot of salted water. Bring to a boil and simmer until tender (about 15 minutes). Drain and set aside.
2. In a large skillet, heat 1 tbsp of olive oil over a medium heat. Add the chopped spinach and cook for 1-2 minutes until wilted. Remove from heat.
3. Return the drained potatoes to the pot. Add the remaining olive oil (or vegan butter) and start mashing. Gradually add the plant-based milk until the mash reaches your desired consistency – creamy but not watery.
4. Stir in the sautéed spinach and chopped scallions. Season generously with sea salt and black pepper. Mix well to distribute the greens evenly throughout the mash.
5. Spoon into a bowl and top with an extra drizzle of olive oil. Garnish with chopped fresh herbs e.g., parsley.
Nutritional Hero:
Spinach can help improve your eye health-thanks to lutein and zeaxanthin. These two powerful antioxidants found in spinach accumulate in the retina and help filter harmful blue light, reducing the risk of age-related macular degeneration and cataracts.
Dukkah Sweet Potato & Spinach Dhal
Ingredients:
- 2 sweet potatoes, peeled
- 1 large onion, sliced
- 250g red lentils
- 3 garlic cloves, chopped
- 1.2 litres hot vegetable stock
- 25g root ginger, finely chopped
- 2 tbsp dukkah spices
- 1 tbsp olive oil
- 200g baby leaf spinach
- 1 red chilli, deseeded and finely chopped (reserve some for garnish)
Instructions:
1. Cut the sweet potatoes into 2cm cubes. Put the sweet potatoes, lentils and stock in a large pan and bring to the boil. Simmer for 20 minutes, stirring occasionally.
2. Toast the spices in a dry frying pan for 2 minutes, transfer three-quarters to a pestle and mortar and grind to a powder, transfer the rest to a bowl. Set aside. Add the oil to the frying pan; add the onion. Cook for 15 minutes until soft, then stir in the garlic, ginger, chilli and ground spices.
3. Stir the spiced onions into the lentils and, over a low heat, add the spinach a handful at a time, stirring until wilted; season.
4. Serve the dhal in bowls, with a dollop of vegan yogurt, coriander and mango chutney. Sprinkle over the reserved spices and chilli.
Nutritional Hero:
Eating spinach in the form of a smoothie or juice is the best way to absorb lutein from spinach in our diet. Chopping the spinach before preparing the smoothie has been found to release the highest amount of lutein.