Heart, art
and à la carte

Goethe-Institut London
Recipe by colleagues at the Goethe-Institut London
Illustrations by Mohan Jin

Vegetable and tofu ramen

PREP: 10 MINS | COOK: 15 MINS | SERVES 2

METHOD
1. Crush the garlic, then put it in a saucepan with the ginger, miso, tahini, dried mushrooms, stock and soy sauce. Bring to a gentle simmer, cover and let it bubble for 5 minutes. Strain into a clean saucepan and discard everything left in the strainer.
2. Meanwhile, cook the tofu. Toss it in the cornflour and heat the oil in a frying pan. Fry for a few minutes on each side. Cook the noodles in boiling water. Drain and leave in the pan with a little cooking water so they don’t stick together.
3. Add the pak choi and whites of the spring onions to the broth, and gently reheat for 1-2 minutes until the greens have just wilted.
4. Divide the noodles between two deep bowls, ladle over the broth and veg. Top with tofu, beansprouts, carrot and ginger matchsticks, green parts of spring onions and drizzle of sesame or chili oil. You can also add a halved hard-boiled egg.

Did you know? This soothing ramen is rich in vitamin A for better immunity and better vision, paired with tofu, a great source of protein to help keep muscles strong.

Goethe-Institut London
Recipe by colleagues at the Goethe-Institut London
Illustrations by Emma Dodsonl

Jollof rice

PREP: 20-25 MINS | COOK: 40-50 MINS | SERVES 4-6

METHOD
Prepare the tomato sauce:
1. Heat some oil in a pot over medium heat. Add chopped onions and sauté until translucent.
2. Add garlic, ginger, and Scotch bonnet peppers if using. Cook for a minute.
3. Stir in the blended tomatoes and tomato paste. Season with salt and pepper, and simmer for about 15–20 minutes until thickened.

Cook the rice:
1. Rinse the rice under cold water until the water runs clear, then drain.
2. In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and sauté until golden.
3. Add the cooked tomato sauce to the pot and mix well.
4. Add the rinsed rice, broth, thyme, curry powder, bay leaves, and chopped green bell pepper. Stir to combine.
5. Bring to a boil, then reduce the heat to low. Cover the pot tightly and simmer for about 20–30 minutes or until the rice is cooked and has absorbed all liquid. Avoid lifting lid too often.

To serve:
• Once rice is cooked remove from heat, let it
sit covered for an additional 10 minutes.
• Fluff rice with fork add any optional mixed
vegetables if using.
• Serve hot, with grilled chicken, fried plantains
or a salad.

Quick food fact: A boldly flavoured West African rice dish providing vitamin C for cell protection and healthy healing.

Institute Français
Recipe by Gazette Brasserie | Illustrations by Andrea King

Seared tuna, heirloom tomato and courgette salsa

PREP: 25-30 MINS | COOK: 15-20 MINS | SERVES 1

METHOD
For the tuna
1. Cut the tuna steak into cubes, coat with oil and season with salt and pepper.
2. Sear each 4 sides for 30 seconds.

For the garnish
1. Cut the courgette into thick 1cm slices, season the slices with salt, pepper and olive oil, then marque them on the grill. Once grilled, cut them in small dice.
2. In a hot frying pan, pour a bit of olive oil, add half of the red onion sliced and garlic, add the courgette dices, after a minute the diced heirloom tomato, cook for one more minute, it must be cooked crunchy.
3. Put the other half of the sliced red onion in a pan with half litre of water, the vinegar and sugar, bring it to boil for 1 minute and then leave it to cool down.
4. Grate the potato, wash it in cold water, dry and deep fry at 180oC.

To serve
1. Using a round plate, use a ring to put the courgette and tomato salsa in the middle.
2. Serve your tuna slices with the micro salad leaves, straw potato, and a drizzle of olive oil on the top.
3. Dress with your onion pickle around the outside.

Food for thought… A fresh catch of the day featuring tuna on a bed of colourful vegetables, rich in B12. This vitamin supports the formation of healthy red blood cells, working alongside folate, another essential nutrient in blood cell production.

Kensington Palace
Recipe creator unknown | Illustrations by Emma Dodson

Brussels cake

PREP: 30-35 MINS | BAKE: 5-8 MINS PER LAYER | ASSEMBLY: 15-20 MINS | SERVES 8-10

METHOD
1. Make a mixture of the five eggs and caster sugar (this is supposed to be half the weight of the eggs, so if they are very large it should be a trifle more). Whisk the eggs and sugar for half an hour or less, till the mixture is thick, then add the flour, and a little almond flavouring if liked.
2. Have ready three well greased tins, and fill one three-parts full, divide the remainder of the mixture into two, colour one delicately with rose, and add to the other grated chocolate. Do the stirring very lightly, and bake in a really quick oven for 5 to 8 minutes.
3. Get ready the icing: beat the egg till stiff, mix with the lemon juice and sugar. Spread a little over one cake and lay the second on top, then another layer of icing and the third cake. They may need a little trimming.
4. Lastly ice the outside and decorate with crystallised rose leaves or violets. Some people like coconut mixed in the icing, 2 oz will be the proper quantity.

Did you know? Queen Victoria’s favourite cake for recovery from illness is high in energy, with a touch of selenium for immune function and Vitamin D to keep the bones strong.

Natural History Museum
Recipe by Vivian Tuffney | Illustrations by Katie McKinlay

Nettle, apple and grape
smoothie

PREP: 10-15 MINS | SERVES 2

METHOD
1. To make this smoothie, simply blend all the ingredients in a blender until smooth.
2. Add more ice if needed.

Quick food fact: An invigorating smoothie with an earthy twist, high in Vitamins K and C to help immune function and wound healing.

Royal Brompton Hospital
Recipe by Dr Richard Grocott-Mason | Illustrations by Andrea King

Lemony courgette linguine

PREP: 10-15 MINS | COOK: 8-10 MINS | SERVES 2

METHOD
1. Cook pasta in boiling salted water as per packet instructions until ‘al dente’ (keep back a little water for later if needed).
2. Slice courgettes however you like (lengthways so it matches the pasta is always nice for this dish but not essential).
3. Chop up your mint (or whatever herbs you’re using).
4. Heat up some olive oil and fry the courgettes (some may want to add a little garlic but not essential) and toss regularly for about 3-4 minutes on a medium heat.
5. Add the mint and turn off the heat very low (you don’t want to overcook the courgettes).
6. Add the pasta to the pan (with tongs if you have them) and a little of the pasta water to make a nice sauce.
7. Whilst cooking gently – grate half the lemon to get the tasty zest and squeeze the whole lemon for its juice – add to the pasta.
8. Mix well and add the parmesan (reserve a little for a last min garnish) – taste and if needed add salt/pepper.
9. Sprinkle the extra parmesan on top and enjoy!

Food for thought… This zesty pasta dish is rich in Vitamin B9, also known as folate, which helps us make healthy red blood cells.

Royal Albert Hall
Recipe by Scott Stokes | Illustrations by Louise Pryor

Sticky toffee pudding

PREP: 30-40 MINS | COOK: 50-60 MINS | SERVES 4

METHOD
1. Make the date purée. Simmer the dates in 250ml water over low heat for 10–15 minutes until soft and most of the water has evaporated. Blend in a liquidiser until smooth. Leave to cool; if too thick, add a little more water.
2. Prepare the tin and preheat the oven. Preheat the oven to 180°C (gas mark 4, or 160°C fan). Butter a baking dish or rectangular cake tin (approximately 15 × 12 × 6 cm) and line with greaseproof paper.
3. Make the toffee sauce. Combine half the cream, all the sugar, and the butter in a heavy-based pan. Mix well. Bring to the boil, stirring constantly (don’t forget the sides of the pan), and continue to boil until golden brown (about 8–10 minutes, possibly longer). Remove from the heat, allow to cool slightly, then whisk in the remaining cream.
4. Prepare the sponge. Cream the butter and sugar until light and fluffy. Add the eggs gradually, mixing continuously to avoid curdling (if it starts to split, add a little flour and continue mixing). Gently fold in the flour using a large metal spoon until combined. Finally, fold in the date purée.
5. Bake the sponge. Spoon the mixture into the prepared tin and bake for 50–60 minutes, or until the sponge is firm to the touch. Remove from the oven but leave it on.
6. Assemble the pudding. Once cool, remove the sponge from the tin and trim the edges and top. Cut horizontally into four layers. Reassemble the layers in the tin (lined again with fresh greaseproof paper) or in an ovenproof serving dish, spreading two-thirds of the warm sauce between each layer. Whisk the sauce again if needed.
7. When ready to serve, reheat in the oven for 15–20 minutes. Serve in slices or directly from the dish, topped with the remaining toffee sauce, alongside ice cream.

Did you know? A warm, sumptuous pudding with naturally sweet, fibre‑packed dates bringing nourishment and sweetness.

Royal College of Music
Recipe by James Williams | Illustrations by Louise Pryor and Andrea King

Smoked
haddock pilaf

PREP: 30 MINS | COOK: 30-60 MINS | SERVES 4

METHOD
1. Preheat the oven to 180°C/350°F/Gas 4.
2. Melt the butter in a large, heavy-based lidded casserole dish. Add the garam masala and allow to sizzle gently for a moment or two. Tip in the rice and stir until the grains are well coated with this spicy butter.
3. Add the bay leaf, lemon zest, green chilli, ginger and a touch of salt and freshly ground black pepper. Pour over the stock, bring up to a
simmer, then lay the fish on top, gently submerging it under the surface. Put on the lid and cook in the oven for 15-20 minutes.
4. Remove from the oven, then leave to stand for 5-7 minutes without removing the lid; this is important – it allows the rice to finish cooking.
5. Take off the lid, remove the skin from the fish and immediately add the chopped egg, onions and coriander and, using two forks, gently mix the rice, while also breaking the fish into flakes and mixing everything else in as you go. Remove the bay leaf and cover with a tea towel, clamp on the lid, and leave for a further five minutes to remove any excess steam. Mix again lightly.

Serve directly from the dish onto hot plates and squeeze over a little lemon juice.

Quick food fact: A hearty, flavour‑packed dish with aromatic spices for a rich and satisfying experience. Alongside bold flavours, it provides nutrients such as selenium to support the body’s immune system and iodine to promote healthy thyroid activity.

Science Museum
Recipe by Dr Julia Knights | Illustrations by Dayna Figueroa

Squash soup

This recipe and the next have been shared by Dr Julia Knights, the Science Museum’s former Deputy Director.

PREP: 15-20 MINS | COOK: 45 MINS | SERVES 4-6

METHOD
1. Peel one squash and 6 carrots, thickly slice.
2. Lay them in a roasting tin and drizzle with oil. Bake for 30 minutes at 180°C or gas mark 4 (the edges of the veg should be slightly charred).
3. Chop the onion and fry in butter or oil in a large pan till slightly brown.
4. Add squash, carrot and a veg stock cube and enough water to just cover the vegetables and simmer for 15 minutes.
5. Using a stick blender, blend the soup in the pan.
6. Add salt and pepper to taste and serve.

Food for thought… A cosy, warming soup rich in Vitamin A and C to support immunity and aid hydration.

Serpentine
Recipe from Friends of Ours at the Serpentine | Illustrations by Emma Dodson, Dayna Figueroa and Ione Costache

Roast carrot, fennel and quinoa salad with chipotle black bean pureé and
flaxseed cracker

METHOD
For the roast carrot:
1. Blanch the carrots for 3 minutes. Combine the other ingredients in a bowl and mix through the carrots. Roast at 160ºC for 30 minutes. Keep in an airtight container for 3 days.

For the chipotle black bean pureé:
1. Roast whole heads of garlic as needed for the recipe. Soak beans overnight. Cook the beans with the other ingredients. Once the beans are cooked through and the water has reduced a bit, drain the beans and reserve the liquid. Add the beans to a blender and blitz, adding water until it reaches a thick and smooth pureé. Taste and season. Keep in an airtight container for up to 3 days.

For the flaxseed and sesame crunch:
1. Mix ground flaxseed with the other ingredients. Add water and combine until it sticks together to form a dough. Keep kneading for 2 minutes and check there are no pockets of seeds. Grease a tray and spread the dough.
2. Cover with film and roll it out thinly with a rolling pin. Remove the film and cut into bite size squares.
3. Bake in the oven for 20 minutes at 160ºC. The squares should be hard, like crackers, when done. The squares at the centre tend to bake slower. Snap the squares that are done and separate the ones that need longer, keep them in for 5 minutes at a time until they are hard.

Let them cool down completely on a rack before packing. Keep in an airtight container for 1 week. Check the crackers are still hard before serving.

For the quinoa:
1. Rinse quinoa. Bring the water to a boil and add quinoa and cook for about 15 to 20 minutes. You want the quinoa to retain some bite. Drain in a sieve and lay on a tray with blue cloth to drain the moisture. Store in an airtight container for 3 days.

For the salted pepitas:
1. In a big frying pan, toast the pepitas until they start popping. Turn the heat down and pour the tamari sauce evenly. Using a spatula and moving fast, make sure they are all coated and take off the heat. Keep in an airtight container in a dry cool place for 1 week. Check they are still crunchy before serving.

To plate:
1. Mix through the carrots, quinoa, pepitas, leaves, fennel and lime zest in a bowl. Drizzle with olive oil. Spread black bean pureé into a
neat circle at the bottom of the bowl. Place the carrot salad mixture in the centre. Place the flaxseed crunch around the salad and the charred lime on the side.

Did you know? Crunchy textured crackers on a lively salad. Carrots are rich in Vitamin A which helps with immune function and supports vision.

V&A South Kensington
Recipe from Benugo at the V&A | Illustrations by Emma Dodson

Poached trout Niçoise salad

PREP: 20-25 MINS | COOK: 20-25 MINS | SERVES 2

METHOD
1. Place the potatoes in a pan and cover with water, add salt. Bring to the boil then simmer gently for around 15-20 minutes. Add the green beans and blanch for 3-4 minutes. Drain and cool the potatoes and green beans.
2. Cook the eggs in a pan of boiling water for 8 minutes, then drain and cool under cold running water. Once cool, peel and cut into quarters.
3. Bring a pan of salted water to a simmer. Add the trout, remove the pan from the heat and leave the trout in the water for 4 minutes. Remove the trout from the water and leave to cool for 5 minutes. Break the trout into large flakes.
4. Make the vinaigrette by placing the mustard, white wine vinegar and olive oil in a small container with a lid and shake thoroughly until mixed, add fine herbs.
5. Assemble the salad by placing the tomatoes, potatoes, green beans and olives and capers in a bowl. Pour over the dressing and toss well.
6. To serve, top the salad with the eggs and flaked trout and wild rocket. Season with freshly ground black pepper.

Quick food fact: A colourful, tasty salad topped with delicately flavoured trout, naturally rich in omega‑3 fatty acids that help support a healthy heart. Fresh vegetables add crunch and colour, making this as nourishing as it is delicious.