3. Quick pickling
Preserving a fruit or vegetable in brine (vinegar and water)
Why it’s healthy
Pickled vegetables make a healthy, punchy alternative to salads and generally don’t need any added fat to make them palatable.
HFG know-how
You can use just about any fruit or veg – carrots, apples, courgettes… Put in a jar with a mix of water and vinegar, add some herbs/spices, then seal and chill for up to a week.
Head of food at Abel & Cole Rachel de Thample says: ‘Try this quick recipe: chop or grate 500g fruit and/or veg. Add to a jar with 200ml vinegar, 75ml water and 1tbsp runny honey, and some herbs/spices, then mix well.’
4. Massaging
Tenderising tough veg by hand to make them easier to digest raw
Why it’s healthy
Massaging fibrous leaves such as kale means there’s no need to boil them, so you retain water-soluble vitamin C and folate, which are destroyed by high temperatures.
HFG know-how
Grab a bunch of kale leaves with both hands and rub together. The leaves will darken and become less bitter.
Food writer Donal Skehan says: ‘Massaging raw kale transforms it from a tough, somewhat bitter leaf into a sweet delicate ingredient – it only takes a few minutes. Add it to salads in place of lettuce.’