To life!

What you eat can have a positive effect on your health, and help you live longer and feel better, says Sarah Raven

Sangria chicken (pictured above)

Serves 4

Grated zest and juice of 2 blood oranges 
Juice of 1 lemon
1 tbsp dark soft brown sugar 
4 tbsp cold-pressed rapeseed oil 
150ml fino sherry (or dry white wine) 
1 tbsp Dijon mustard
Good pinch of flaky sea salt 
1.3kg free-range chicken, jointed into 8 pieces, or equal weight in chicken thighs, bone in and skin on 
1 celery head, sliced into 3cm-wide diagonal slices 
2 fennel bulbs, sliced 
2 blood oranges, cut into thin slices 
2 tbsp thyme leaves

In a bowl, mix together the orange zest and juice, lemon juice, sugar, oil, sherry, mustard and sea salt. Put the chicken pieces, celery, fennel, orange slices and thyme into a roasting tray. Pour over the marinade. Mix, then leave overnight in the fridge. Preheat the oven to 200C/ gas mark 6.

Put the chicken in the oven and cook for 1 hour, basting a few times until the juices run clear and the skin is brown and crisp. Drain off the fat from the tray and pour the cooking liquid into a small pan. Reduce a little if too runny.

Serve the chicken with its gravy, with black or red rice and a green salad.

Shrimp and summer garden salad

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Serves 8 as a main course, 12 as a starter

A little cold-pressed rapeseed oil for oiling 
800g courgettes, ideally mixed colours 
1kg tomatoes, ideally mixed colours, chopped into chunks 
500g cooked brown shrimps 
60g bunch of basil, leaves removed and roughly torn

For the dressing
4 tbsp extra virgin olive oil
1 tbsp flaxseed oil 
Finely grated zest and juice of 1 lemon 
Sea salt and black pepper

Top and tail and cut the larger courgettes lengthways into 1cm slices. If the courgettes are small with the flower still on, remove the flower and put aside to add at the end (after removing the central stigma). Leave the small courgettes whole or cut them in half lengthways.

Oil a griddle lightly with rapeseed oil and then heat until you cannot count to 10 with your hand hovering just above it. Griddle the courgettes for about 3 minutes on either side, depending on the size, and put in a large shallow bowl. Add the tomatoes to the courgettes. Scatter in the brown shrimps and torn basil.

For the dressing, mix the oils with the lemon zest and juice and season with salt and pepper. Dress the salad, and toss well before serving.

Tutti-frutti kulfi

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Serves 6

400ml tin of coconut milk 
¼ tsp cardamom seeds, crushed 
2 tbsp desiccated coconut, dry-fried
3 tbsp clear honey 
200g live natural yogurt 
Finely grated zest of 1 lemon
Seeds of 1 pomegranate, to decorate 
70g pistachio nuts, dry-fried and roughly chopped (keep some of these back for serving) 
Rose or dianthus petals, to serve (optional)

Put all the ingredients except the flower petals into a bowl and mix well.

Pour the mixture into an ice-cream maker if you have one and churn for 20-25 minutes. When almost solid, spoon into six containers (dariole moulds are good) and freeze.

If you don’t have an ice-cream maker, pour the mixture into a plastic container and freeze for 1 hour. Remove and fork through, mixing the frozen edge into the middle to break up the ice crystals. Repeat, then spoon into the moulds. Freeze until ready to serve.

Allow the kulfi to soften in the fridge for 20 minutes before serving, then turn out onto individual plates. Decorate with the pomegranate seeds, the reserved pistachio nuts and the flower petals.

Good Good Food, by Sarah Raven, with photography by Jonathan Buckley, is published by Bloomsbury, priced £25.