Category Archives: vegetarian

Making sauerkraut

A jar of purple sauerkraut looking jewel-likeSauerkraut is a traditional fermented food which produces probiotics, cheaply and naturally.

Probiotics are good bacteria which help good digestion, as Sacramento Natural Food Co-op explains.

“Fermented” food can sound a turn-off to our modern ears. But, for aeons, every traditional society has used lacto-fermented food – kimchi from Korea and cortido from Latin America, says Nourishing Days – for healthiness.

Sauerkraut hails (as do my ancestors) from Eastern Europe, Germany/Poland etc

I have been thinking about making sauerkraut for ages.

I bought a Kilner jar in preparation. I procrastinated. I had never made it before so feared failure. Making any food is a leap of faith. Will its mysterious alchemy work?

Then, by chance, I got a comment from Annie Levy, who holds UK-based lacto-fermentation workshops. Can you imagine? The maven of probiotics turns up on this ‘ere blog. Of course, I have to make sauerkraut, now.

So I read Annie Levy’s great piece on making sauerkraut.

I also consulted this sauerkraut one from the Kitchn and a few others. Exciting to be in the zeitgist – there is no shortage of posts on lacto-fermentation.

Lacto, I query? It means the type of bacteria which creates lactic acid. Lactic acid protects fermented food from being invaded by bad bacteria, says Natural News.

Basically, to make sauerkraut, you add salt to cut-up raw vegetables. Salt naturally draws out the water from the veg. Then the veg soaks in its own salty water for days (and then keeps in a fridge for weeks). The soaking-in-the veg’s-own-water creates the fermentation process which in turn produces sauerkraut with loads of friendly bacteria.

Sauerkraut 

1 raw cabbage (and/or raw carrots/garlic etc)

1 tablespoon salt

Spices of choice: I used 1 dried chilli, fenugreek, cumin seeds and black peppercorns

organic purple cabbage sliced in half

Method: Slice cabbage thinly (my food processor did the job otherwise use a sharp knife). Mix the salt and veg in a bowl, rubbing the salt in with your fingers. Leave the salted veg in a covered bowl. I am amazed how quickly I was squeezing water out of salted cabbage. Mix again. Keep cabbage submerged in its water with a heavy plate.

Making sauerkrautHere is me submerging the veg in the Kilner jar using a cabbage leave to press it down. I got anxious about this bit. However, it is OK to add a few dessertspoons of water to make the sure the veg is covered. After 12-24 hours, transfer the salty cabbage from covered bowl to a Kilner jar and keep in the fridge.

I used two organic cabbages (and two tablespoons of salt). I thought two cabbages would not fit in the Kilner jar …but they did not even fill it!

The result: Having lived with my jar of sauerkraut for the month of July, with regular servings with a variety of dishes, I can report: it is delicious. A blend of salty and sweet, and easy to eat.

And, it works. For instance, last night, my digestion felt weak. I could not be bothered to eat. So, I had a small bowl of sauerkraut and within an hour, my appetite had returned, heartily. The magic of friendly bacteria!

#Nojunk bean chocolate cake

Happy grandchild with chocolate bean cake “I pledge to eat and feed my family only real ingredients I can recognise or spell.”

Last week, I signed the Organix #nojunk pledge because children need real food – not additives, fillers or artificial processes that produce profits for food manufacturers yet ill health for our children.

Is this right? NO!

Last week’s blog was about Organix, its pioneering ethos and why organic standards protect our children’s healthy by banning the nasties.

I promised a #nojunk cake and here it is.

Hand-written recipe for Bean Cake

The recipe is thanks to Olea’s mum. Olea and my granddaughter Tayda are schoolchums. After I had contributed a wheat-free raw date and lemon cake to my granddaughter’s 5th birthday party, Olea’s mum wrote out there-and-then a healthy wheat-free recipe (see pic) using…beans.

I am a big fan of beans thanks to The Bean Book by Rose Elliot, my cooking bible when my own children were little in the 1980s.

Healthy beans

Beans are seeds, a plant’s future offspring. They spill on the soil where they wait for the right conditions to germinate. Their food reserves support this process and is also good for us when we eat them. Packed with protein, vitamins and minerals, beans are nutritional powerhouses.

Big yet compact, their plentiful food stores are low-fat and high-energy. They quieten sugar-levels because of their high-fibre – the soluble sort that gently coats the gut and is slow-acting – and have high-levels of cancer-busting antioxidants. (Above from my intro on beans in Make More of Peas and Beans).

Olea’s mum’s #nojunk bean cake

Raw ingredients for bean cake, eggs, melted butter, beans and melted chocolate, ground almonds, pot of honey

The cast assembled (clockwise from top): eggs, pot of honey, melted chocolate over a drained tin of butter beans, ground almonds with baking powder and melted butter.

Blend up:

  • 1 tin of cooked beans (butter/kidney/black – unsalted, drained)
  • 4 eggs
  • 100 – 150g ground almonds
  • 6 tablespoons of coconut oil or (melted) butter
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda plus natural flavouring (spice, essence, ginger, vanilla etc)
  • 1/2 cup sweetener

Lightly grease baking tin. Bake 180° 30 – 40 mins-ish.  

I omitted the 1/2 tsp of baking powder, using instead an extra egg (5 eggs in total). I used organic eggs and butter for extra nutritional value (and guaranteed high animal welfare standards).  As sweetener, I used half a jar of honey for low-glycemic slow release sweetness (no one noticed honey taste at all).

For flavouring, I used a 150g bar of Green & Black’s organic dark chocolate, melted in a pan over another pan of boiling water, and blended into the cake mix. I also dribbled melted Green & Black’s chocolate on the cooled cake.

Cake mixture in fluted tin belonging to my grandma

I blended all the ingredients together with my trusty £20 hand-blender and poured the cake mixture into a fluted tin that once belonged to my grandmother. (When my mother gave me her cake tins recently, she said: “It feels like the royal abdication.”).

 

I served the cake with Biona organic sour cherries from a jar for the adults.
Slice of chocolate bean cake with unsweetcherries from a  jar
 

 

 

Everyone who tasted the cake pronounced it a success.

And no one guessed the mystery ingredient was healthy wholefood beans! Happy child sitting on low table eating healthy bean cakeTwo-year old enjoying my choco bean cake

 

 

 

 

 Organix #NoJunk Challenge badge

And….Join the #NoJunk Challenge!

Hey, I have just entered this blog post in the Organix #NoJunk Challenge Blog Hop…fingers crossed!

Carrot and coconut salad plus literacy

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Handwritten notes – clearly of importance because they hang around for years – yet they exist on scraps of paper, with no proper home.

OK, time to give two of them the attention they deserve.

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George Cooper (who gave me the recipe on the above note) has since published a book on nutrition with recipes. Be Your Own Nutritionist marries traditional (mid-Victorian healthy diet) and modern thinking. As an acupuncturist, he also brings ancient eastern wisdom. Practical information on nutrition at George Cooper’s website.

“Dr George dressing for grated carrots” (says the note)

3 tablespoon coconut milk
1.5 tablespoon olive oil
1 teaspoon turmeric
1 teaspoon honey

Pour dressing over grated carrots. Above amounts worked for three big carrots to serve 2-3. I grated ginger with the carrots too. (Carrots were organic, from local organic farm shop, Radford Mill Farm).

Delicious – now I see why I have hung onto that note for eight years. The cumin adds a special taste.

Next up…

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My note says:

“UK
one of the lowest literacy
in developed nations
and highest obesity in Europe.

(Sunday Times)”

Is there a connection between the two?

Christmas coleslaw

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After seasonal excess, I crave a dish to revitalise my innards and reboot my digestion.

“Oh, herbacious treat! ‘Twould tempt the dying anchorite to eat…”

I love new age raw, as in for instance Kate Magic.

And coleslaw is a classic.

Ah, the classics never let you down. Tried-and-tested, refined by human habit, a classic endures for good reason.

Coleslaw traditionally uses cabbage, a seasonal winter vegetable brimming with goodness.

I use organic ingredients to get maximum nutritional benefits. Plus its farming practices save the soil and the bees.

Coleslaw recipe

Basically grate, grate and shred, shred as finely as possible. (How I bless my power-tool, the food processor) then cover liberally with luscious dressing.

1lb 8 oz (680g) each of grated carrots and white cabbage

1 pint (0.6L) well-blended dressing made truly-tangy with lemon juice and crushed garlic
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– Juice of 1.5 lemons (organic lemons are more juicy because growth is steady not boosted by artificial fertiliser).
– 3-4 garlic cloves
– olive oil (organic ensures authenticity)
– balsamic vinegar
– natural yogurt (or replace with additional oil and vinegar)
– seasoning.

Thanks to nudge from John (below): I estimate for 500 ml dressing 300 ml yogurt + 250 ml olive oil with remaining ml: balsamic + lemon juice. I would squeeze the lemon juice and then add balsamic to taste (a good slosh).

Put the copious amounts of grated scrubbed/peeled raw carrots and finely shredded cabbage. Add the dressing, mixing well.

Versatile, serve it solo or with all manner of dishes including curries and hey – that left-over Christmas roast.

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Raw date and lemon cake

I am writing this post on my iPhone so a mini-experiment. So is the cake.

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Many thanks to The Rawtarian for the Lemon Cheesecake recipe.

Mine differed in several ways. I used date syrup which made the base dark (pinky!) rather than white; I did not have fresh cranberries or enough dried ones (for the topping) so supplemented with extra dates and drained tinned mangoes (try pomegranate seeds next time); and finally I spread the base too thinly on too big a serving dish. Never mind, the taste was great – lemony, coconut-y and very refreshing.

The ingredients (such as raw coconut oil) were a bit costly – although healthy – but I saved money on cooking fuel.

However, not a low-tech cake, as you do need an electric blender and a freezer.

Lemon-y base

2 cups cashews
1/2 cup lemon juice (3 lemons)
1/2 cup honey (or maple syrup or agave nectar for white base – date syrup added darkness)
1/3 cup coconut oil (melted)
1 tablespoon lemon zest.

It really does all whizz into a smooth liquid. Pour it into serving dish, cover and freeze for 15 – 30 minutes. The coconut oil hardens as it cools so it turns into a firm base.

Fruit topping

2 cups fresh cranberries
1/2 cup dates

First pulse dates (no need to soak). Stop blender every now and then to swoop down escaping date mixture with a spatula so everything gets properly blended.

Spread topping on frozen base and freeze again for five hours.

Measurements

I found this useful conversion chart at Doves Farm.

Luckily, my measuring device does American cups.

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It really is a handy (low-tech) measure for dry ingredients.

Grateful for all these devices that make life easier.

Including this WordPress App on my ‘phone. It halved the time it takes to post a blog because I could upload pics straight from my ‘phone. And I made cooking notes on the Notes App as I went along. Brilliant.

Courgette Cake

Squash at Better Food, Bristol

‘Tis the season of squash. Here are organically-grown squash at Better Food Company, Bristol.

Courgettes, or zucchini, are part of the squash family. Squash are one of the Three Sisters (along with maize and beans) planted by Native Americans.

Squash contains gentle soluble fibre, immune-boosting vitamins and minerals plus complex carbohydrates for slow release energy.

This recipe for Courgette Cake is from Make More of Squashes, which I co-wrote with recipe-writer, Patricia Harbottle, and her son-in-law, organic gardener, Peter Chadwick.

The book and its companion, Make More of Beans & Peas, are part of the Make More of Vegetables series – with some non-vegetarian recipes but all with veg as the star. And with instructions on how to grow from seed too!

Make More of Beans & Peas

Buy here from the blog Pete set up with Sue Richardson.

Peter Chadwick died in August. Rest in peace, Pete. This post is for you and your lovely wife, Sue Richardson, who helps people write the right book.

Courgette Cake

Using vegetables in cakes makes wonderfully moist cakes (so butter cream filing is optional). If you do not have self-raising flour or baking powder, experiment with adding two more eggs to lighten the mixture instead. If so, allow cake to bake a little longer in the oven.

Ingredients

Cake: 250g (9oz) coarsely grated courgettes + 2 large eggs + 120g (4oz) caster sugar + 120ml (4fl oz) rapeseed or sunflower oil + 225g (8oz) self-raising flour + 1 tsp baking power + pinch each of ground cinnamon and nutmeg and salt + zest of one large orange (keep 1 tsp for icing). Grate orange to get its zest. Or try lazy method. I use a potato-peeler on the orange, then snip the strips of peel – gives strong orangey taste.

Filling: 120g (4oz) softened unsalted butter + 225g (8oz) icing sugar + 1 tsp orange zest (from large orange above) + juice of half of the large orange.

1. Put grated courgettes in colander and drain for 30 minutes. Press down with a saucer or use hands to squeeze out as much liquid as possible.

2. Beat the eggs and caster sugar until the mixture thickens, then beat-in oil until amalgamated and creamy, like thick double cream.

3. With a sieve, sift the flour, baking powder, spices and salt into the beaten egg, sugar and oil mixture. Beat well until really well-blended. Stir in the courgettes and orange zest.

4. Grease and line two 20 cm (8 in) cake tins. Pour mixture into prepared tins and bake in 170C (150C for fan oven) or Gas Mark 3 oven for about 30 minutes.

5. Keep oven door closed for first 25 minutes then test cakes with your finger tip. Cakes should be firm to touch. If not, bake for a further 5-10 minutes. Leave in their tins for 5 minutes, then turn out onto wire rack to cool.

6. Optional butter cream filling: Beat butter and icing sugar and stir in zest and orange juice to make light butter cream. When cakes are cold, spread the filling over one cake and sandwich the other on top.

This cake keeps well in an airtight tin. Try it with lemons or limes instead of the orange.

Hope you like this seasonal recipe.

Beetroot and Carrot Salad

Beetroot and carrot salad

I used to think beetroots had to be cooked. Now I am wiser, I know they can be  raw. And may be more nutritious as a result.

Grating beetroots makes crunching effortless while an oil and vinegar dressing adds luxury. Carrots, also grated, are a perfect companion.

You know what they say: eat for colour: orange, reds (and more), each colour containing different immune-boosting nutrients.

I first came across the beetroot/carrot combo at the Better Food Cafe about seven years ago, and copied the idea, working out a version at home. 

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Then turned it into a recipe for Grown in Britain CookbookI wish I had name-checked my inspiration so glad to be doing so now. My beetroots came from  the Better Food Company, too.

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I peeled the carrots and beetroots, above. Grown organically, slowly, biologically, they are chemical-free and needed only scrubbing, plus the skin has nutrients. (But I am not perfect and peeling is faster).

I was taken with the yellow, white and purple carrots, as they used to be before 17th century Dutch growers went monoculture orange to praise William of Orange. Poetically, these 21st century rainbow carrots were grown in Holland.

Bear Fruit Bear Pit
I had bought my Dutch rainbow organic carrots at the Bear Fruit stall (above) in the Bear Pit, Bristol.

The Bear Pit is, by the way, an example of urban regeneration from the grass-roots-up. A dingy subway on a busy city roundabout now transformed by locals into a lively market and meeting place.

Beetroot and Carrot Salad – ingredients for four

  • 600g raw beetroot
  • 600g raw carrots
  • 50g sunflower seeds
  • Dressing: 4 tablespoon olive oil + 50ml balsamic vinegar
  • oil for frying/toasting + soy sauce for seeds
  • Salt and black pepper, to taste
  • Fresh herbs (parsley, coriander) or snipped salad cress.
  • 1.1. Scrub/peel carrots and beetroot, and trim tops and tails. Keep carrots whole for grating. Peel the beetroot and cut in half. Grate the raw vegetables, using hand grater or food processor. Combine in large bowl and add olive oil and vinegar dressing.2. If not serving immediately, don’t add dressing yet. Instead, store covered in fridge. Remove 1 hour before serving to bring to room temperature. Then add dressing (below).

    3. For the vinaigrette, put the oil and vinegar in a screw-top jar, put the lid on tightly and shake vigorously.

    4. Gently heat olive oil in a small frying pan and toast the seeds for 3–4 minutes over a moderate heat, stirring to prevent sticking. Add the soy sauce at the end of the cooking, if using. Most of the sauce will evaporate, leaving a salty taste and extra browning for the seeds. Store the toasted seeds in a jar with a lid if preparing the day before.

    5. When ready to serve, add the chopped herbs to the grated beetroot and carrot. Shake the screw-top jar with vinaigrette, then pour over the vegetables, and season to taste. Toss the salad gently until everything glistens. Scatter the toasted seeds.

Katie Stewart: Marmalade 2013

Photo shoot in snow

Oranges snow today

The cookery writer, Katie Stewart, died earlier this month.

There was an outpouring on Twitter from those including me who had learned to cook from her cookbooks.

Then Guardian food and wine writer, Fiona Beckett, suggested a Katie Cook (#katiestewart) day and others on Twitter took up the call, followed by Alex Renton in The Times. This is my contribution.

I have been following Katie Stewart’s helpful, practical recipe for making chunky marmalade since 1980 from The Times Calendar Cookbook. Having decreased  sugar bit by bit, I now use less sugar than fruit.

Katie’s original amounts: 3 lbs/ 1.1/4 kg Seville oranges | 6lbs / 2.3/4 kg sugar | 5 pts/ 2.3/4 litres water | juice of 2 lemons.

I use organic Seville oranges. They cost twice as much this year as non-organic ones because we live in a nutty world where wholesome food is more expensive than junk food. Still, added expense worth it because:

  1. Organic oranges have more pronounced taste because they are smaller and denser (basically less watery) than non-organic oranges
  2. More nutrients in organic too: “conventional farmers (drive) down nutrient levels via their pursuit of ever-higher yields,” says Charles M. Benbrook
  3. By paying the extra, I am doing my bit for healthier soils and water, and feeding the world. Think of it as a charity donation.

Talking of which, Katie Stewart’s family has asked for donations (rather than flowers) for The Kids’ Cookery School. The charity’s mission is to give every child in the UK an unique fun cooking experience to help them make informed choices about food. You can donate online.

My marmalade 2001 blog post talks about the young US soldier, Bradley Manning, Wikileaks whistleblower. Currently in pre-trial court martial proceedings, on Thursday he was refused the whistleblower’s defence: motive.

The marmalade: Katie Stewart’s recipe for Chunky Seville Marmalade, her invaluable tips, my amounts and spin on my Marmalade 2011. Apologies not metric – any help with converting amounts welcome.

Marmalade 

5lbs organic Seville oranges

4 lbs organic cane sugar

2 lemons

4 pts of water + 1 pt for extracting pectin

Top Katie Tips

  • Place a few saucers in freezer so boiling jam can cool quickly when testing to see it has set
  • Put weighed sugar in a preserving pan in low oven to warm
  • Clean jars thoroughly with hot water and dry them in oven
  • Add lemons at preserving pan stage.

Five stages of making marmalade

1. Clean oranges + simmer to soften
Washing oranges

Scrub non-organic oranges and remove stalks. Cook in a large pan or two smaller ones – with lids – in 4 pints of water and simmer heartily for about an hour until peel is soft. Orangey aroma fills room…

Drain cooked whole oranges and preserve cooking water as if it were a precious liquid (it is).

This process can be done earlier, or even the day before.

2. Extracting pith and pips for pectin

Pith and pips

Pith and pips (left)

Pectin, extracted from the insides of the fruit, is the setting agent. Cut cooked-and-cooled oranges in half. Scoop out with spoon the oranges’ insides – the pith and pips (pith and pips pith and pips – say it quickly) .

Add pith and pips to large pan with the 1 extra pint of water. Simmer for ten minutes then drain: this pectin-rich liquid will help jam set in Stage 4.

3. Slicing peel 
Slicing peel
Flatten softened peel with your hand, and cut up peel of oranges (and lemons), thinly or thickly, as you like.

4. Sugar boiling drama 

Fast-boil for imminent set

Fast-boil for imminent set

Add the sugar (warmed from the oven) to a preserving pan. Strongly suggest a preserving pan is good investment – otherwise use two of your widest pans.

Add the precious-liquid (stage 1), drained pectin-juice (stage 2), and cut-up peel (stage 3) in with sugar in preserving pan. Start boiling…

You must not overboil or you can lose that magic-setting moment. It really is as terrifying as it sounds. But you know what they say: the other side of fear is excitement.

It takes about 20-30 minutes to get it to boiling temperature and then you have to watch it like a hawk.

Start timing your 15-20 minutes when the jam is boiling like mad i.e. not just bubbling but when liquid goes into a furious fast-boiling glucky whirl – then start timing those 15-20 minutes.

So, after 15 minutes, take the pan off the heat and drop some hot jam on one of those icy-cold plates.

Let jam-droplet cool, tilting plate to encourage cooling, then push droplet gently with your finger. You are looking for tell-tale wrinkles and jelly-like character. (The opposite of an ideal lover? My 2011 joke).

If droplet is still runny, carry on boiling the big pan for a few minutes then test again. And so on.

Stage 5. Marmalade in jars

cooling marmalade

The marmalade droplets are now unequivocally set. Let jam cool in pan until not-too-hot nor too-set for pouring . Next, the sticky bit. Use newspaper to cover kitchen surface, use a ladle or a small cup. Good luck.

Recipes say use waxed discs to keep out condensation and mould but, cutting-corners-cook that I am, I have not not done so for years, with no adverse effects. Wipe jars from stickiness and proudly label.

Marmalade in jars

Katie Stewart: Pots de Crème au Chocolat (chocolate pots)

Spring vegetables Petersham Nurseries Katie Stewart book

Yesterday I received an email from the Guild of Food Writers with sad news: the cookery writer, Katie Stewart, had died.

“…a long-time Guild member and the recipient of our 2008 Lifetime Achievement Award. Katie was taken ill on Friday and died on Saturday” said the email.

My mum gave me The Times Calendar Cookbook (my edition published 1976) and I have used it since the 1980s. I also had the privilege of meeting Katie Stewart when she received her Guild of Food Writers’ Lifetime Achievement Award in 2008.

I tweeted the sad news, and soon there was an outpouring of tweet messages from fellow food writers who, like me, had learnt to cook thanks to Katie Stewart.

I believe generosity of spirit, and the heartfelt desire to communicate and share, really does transmit, to create classic cookbooks.

Yesterday Fiona Beckett, Guardian food writer, suggested on Twitter we have a day/weekend when we cook one of Katie’s recipes. What a great idea. More and more food writers thought so too. (Wow. Social media in action. Love it!).

I suggested we have a #katiestewart hashtag, and explained why at my other blog.

Alex Renton, The Times food writer got in touch. He is doing an obituary piece in Thursday’s edition for Katie, who was The Times cookery columnist.

He did not have a Katie recipe, so I offered to write one down.

I know the page number for pot au chocolate – page 77 – by heart.

My additions in brackets.

Pots de Crème au Chocolat

6oz/175g chocolate chips or plain chocolate broken in pieces

1/2 pint/3 dl. (300 ml single cream)

1 egg

pinch salt

1/2 teaspoon vanilla essence (optional)

Katie says: ‘Put the chocolate in the globlet of a blender. Heat the cream until just under boiling point, then pour on to the chocolate. Cover, switch on and blend until smooth. The heat of the cream will melt the chocolate. Add the egg, salt and vanilla essence and blend again quickly. The mixture at this stage will be quite thin. Pour into six small individual pots, or failing this, small glasses. Chill for several hours or overnight until the mixture is quite firm. Serves 6

Katie Stewart pot au chocolat

As you will see from my pic, I have played with this recipe over the years, and in 2012, made a raw chocolate version with chilli and orange zest.

Her book, The Times Calendar Cookbook, follows, without fanfare, seasonality: “Fruit, vegetables, meat, fish and game mature according to the seasons and over the year offer us a wide variety of fresh foods to use in recipes,” writes Katie Stewart in her introduction.

The pic of spring vegetables (heading up this blog) is a photograph from the book illustrating May. The vegetables come from Petersham Nurseries, still going strong.

I fear I am jumping the gun a bit because our #katiestewart, or Katie Cook Day as Alex coined it, is really at the weekend.

So please, please all fellow Katie Stewart fans near and far – get cooking at the weekend, share your recipe and…pass it on!

God bless Katie Stewart. What a life-enhancing legacy.

May her soul rest at peace.

Celeriac salad

Celeriac

Celeriac’s brutish appearance belies its tender nature.

This winter root vegetable makes a fabulous nutritious raw salad in minutes.

Here is the celeriac peeled, its dirty shavings discarded and its whiteness revealed, ready for grating.

Celeriac - grated with ingredients

After grating it, I dressed the organically-grown celeriac with yogurt, balsamic vinegar, olive oil and lemon juice. All organic because I want less of the bad stuff, more of the good stuff.

Nigel Slater’s classic celeriac remoulade is made with cream and mayonnaise. He points out dressed celeriac goes soggy overnight so eat it freshly-made.

Celeriac salad goes well with many dishes such as fish

Celeriac - salad

- and is also just great on its own.