Butternut squash, kale & spelt risotto

SPELT is much easier for some people to digest and has a lower glycaemic index (good news in an anti-inflammatory plan) than other grains, which is why I love to make a risotto in this way, along with the beta carotene-rich squash and the iron-rich and antioxidantrich kale. This dish can be cooked in larger batches and frozen in portions for later. Spelt is available in most health food shops and online — if you can’t find it, try freekeh or pearl barley, instead.

SERVES 4

1 large butternut squash, diced, and keep trimmings for the puree 250ml vegetable stock Cold-pressed rapeseed oil 2 shallots, diced 2 garlic cloves, chopped 2 celery sticks, diced 1 carrot, diced 300g spelt, rinsed and soaked in water 100ml white wine 200g Parmesan, grated 1 bag kale, chopped 4 tsp truffle oil or olive oil 50g cooked chestnuts, chopped Black pepper and sea salt 1 tbsp pistachio nuts, shelled and chopped FOR THE puree, place half the squash trimmings in a pan and cover with vegetable stock. Bring to the boil and simmer until soft, then blend to a fine puree with a hand blender or food processor. Heat up a large pan and add a splash of rapeseed oil, then fry the rest of the squash until golden brown, then remove from the pan and set aside. In the same pan, add a little more oil, cook the shallots and garlic until soft, then add the celery and carrots and fry for another two minutes, or until translucent. Add the pre-prepared spelt to a pan with the fried butternut squash and stir well. Add the white wine and cook on a medium heat until it is absorbed. Now start adding the butternut squash puree and slowly cook until the spelt is al dente. Add the Parmesan, kale, truffle oil and chestnuts, then continue cooking until the kale is soft. If the risotto gets too dry, add a little more vegetable stock. The risotto should be creamy and slide easy off a large spoon when tipped on the side. Check the seasoning before serving with the pistachios.

Heating some vegetables can destroy valuable nutrients, while others benefit from being cooked. Follow our guide to getting the most from the plants on your plate ... RAW LEAVES and tender vegetables will pack an anti-inflammatory punch, but you could add raw broccoli, cauliflower or shaved sprouts to salads. These contain cancer-fighting compounds called glucosinolates that can be destroyed by cooking but are released when chewed. STEAMING CERTAIN vegetables lose nutrients when boiled. Steaming helps to preserve the vitamin content of vegetables. STEWING SOME fruit and veg benefit from slow cooking. When apples are cooked, a compound called pectin is released and this is effective at settling an inflamed gut. Cooking tomatoes breaks down their thick cell walls to release the antioxidant lycopene they contain. SAUTÉEING FRYING food may not seem the healthiest option, but many nutrients are fatsoluble, so sautéeing them in avocado oil or coconut oil can help your body to absorb their nutrients. Or drizzle virgin olive oil over cooked veg before eating, so you get the most of their fat-soluble nutrients. Olive oil is often associated with a healthy diet, but it is best not to cook with it — at high temperatures, it can begin to smoke and produce toxic compounds that are harmful to health.