Steamed British mussels with leeks

FREQUENCY:

2-3x per week

SERVES:

2

PREP/COOK TIME:

35 minutes

INGREDIENTS:

Mussels (normally just a full pack/bag) (fresh if you’re feeling adventurous but prepared are fine too)

Olive oil

2 garlic cloves

2 small leeks, sliced on the diagonal

handful thyme sprigs

small glass dry cider or white wine

crusty wholemeal bread

Add a salad:

Watercress

Rocket

Spring onions

DIRECTIONS:

  1. Wash your salad veg then chop up your spring onions. Combine your leaves with the spring onions and toss together with a splash of oil and lemon. Set aside.

  2. If you have fresh mussels, scrub and de-beard the mussels. Tap any which are open against the side of the sink. If they do not close after tapping then discard them. For pre-prepared mussels move straight to step three.

  3. Heat your oil in a pan, then add the leeks, garlic and thyme, then sweat everything together for 4-5 mins until soft.

  4. Turn the heat up high, add the mussels and cider or wine, then cover and cook for 4-5 mins, shaking the pan occasionally, until the mussels have opened.

  5. Discard any mussels that don’t open.

  6. Scoop everything into a dish, then place the pan back on the heat. Boil the juices for 1 min to reduce slightly then pour over the mussels and serve with crusty bread and your side salad.

NUTRITIONAL EVALUATION:

Mussels are low in Kcal and are an excellent source of vitamin B12, iodine and a good source of iron and omega3 fatty acids. Their protein content is also high, 24g per 100g of mussels once shelled, and being so rich in many micronutrients make then an excellent choice!

Olive oil is a healthy monounsaturated fat, rich in antioxidants. Olive oil can be supportive of cardiovascular health and can reduce inflammation thanks to a component called oleocanthal.

Wholemeal bread is full of fibre, vitamins and is a slow release carb source meaning your energy levels will be managed over time rather than spiking and crashing.

Watercress and rocket are part of the cruciferous vegetables family, the same as broccoli, cauliflower and kale. Cruciferous vegetables are rich in many vitamins (folate, C, E and K) as well as sulphurous compounds, known as glucosinolates. Studies suggest those compounds can be supportive of the cardiovascular system, hormonal health and cancer preventative.

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SUSTAINABILITY CREDENTIALS: