This affordable UK superfood might be in your garden

  • A 1955 marmalade recipe from a reader…. 


  • A classic, affordable British superfoods that might be in your garden 


  • Try this tangy chutney to sneak in the green stuff


Who’d have thought it… 

But one of my most popular emails lately was the one about marmalade! 

Just shows what a sweet tooth you all have. 

This is what I love about writing this newsletter – it’s as much about old-fashioned treats and things that make you feel good (and happy), as it is about superfoods and stuffy nutritional geekery! 

Because a balanced diet means just that… 

One with a bit of the indulgent, naughty stuff included. 

And when you take the time and effort to make these foods in your own kitchen, you have complete control over the amount of sugar and salt added, with no chemical nasties smuggled in there by food manufacturers.  

Anyway, it seems like a few of you are giving my recipe a go. 

Here’s one reader, who replied to my email: 

“Just printed Lara’s Nan’s marmalade recipe. Used to make my own jams etc years ago and this has caught my fancy having never made marmalade. The redcurrant jelly I made in 2019 is still going strong with no problems. Proper food keeps.  

She makes an interesting point here that food doesn’t have to be laden with chemical preservatives to keep for a decent amount of time.  

What’s more, redcurrants are an excellent source of Vitamin C, an essential antioxidant that can help boost the immune system, maintain healthy skin, and promote wound healing. 

So that’s a good one to try! 

Another reader kindly sent me their version of marmalade based on a recipe they got with their pressure cooker back in 1955!   

“For every 2lbs Seville Oranges plus large lemon I would cut all the fruit in half, put in the pressure cooker with half the stipulated water (half a pint) and cook for 10 minutes at the middle pressure (10lbs).  

When cool enough to handle (often the next day) I would scoop the pulp and pips out into a basin to be sieved into another clean basin.  

The fruit skins were sectioned and sliced up (although my sister preferred to mince them) and added to the sieved fruit pulp, mixed gently and tipped into a strong freezer bag duly labelled and held steady in a suitable stable container (large empty plastic ice cream box?) then frozen.” 

Thanks so much for this!  

Sometimes the old ones are the best, so I’ll certainly try and give this a go myself (or get Lara to do it, as she’s chief marmalade, jam and chutney maker in the Collins household). 

Talking of chutney… 


An affordable British superfoods that might be in your garden 


I was thinking about spinach this week (as you do). 

We often hear about trendy superfoods with obscure names from exotic parts of the world – and they come with hefty price tags usually. 

But spinach is something that’s affordable and available in any supermarket – or you might even have some growing in your garden.  

And it’s one of the nutritional big hitters (just ask Popeye!)  

This is because it’s: 

  • Low in Calories: A 100-gram serving of raw spinach has just 23 calories 


  • Rich in Vitamins: Spinach is an excellent source of Vitamin A and Vitamin K. A 100-gram serving of raw spinach provides approximately 188% of the Daily Value (DV) for Vitamin A and a whopping 604% of the DV for Vitamin K. 


  • Good Source of Minerals: Spinach is particularly high in iron, providing around 15% of the DV in a 100-gram serving. It’s also a good source of calcium, magnesium, potassium, and manganese. 


  • High in Fibre: A 100-gram serving of spinach contains 2.2 grams of dietary fibre, which can help support digestive health, control blood sugar levels, and contribute to feelings of fullness. 


  • Packed with Antioxidants: Spinach is rich in lutein and zeaxanthin, which are beneficial for eye health, and quercetin, which has anti-inflammatory properties. 


  • A source of Folic Acid: Spinach is a good source of folic acid (also known as Vitamin B9), which is necessary for cell division and DNA synthesis. It’s particularly important during pregnancy. 


So I’ve been wondering if there was a way for people who generally baulk at the bitterness of spinach to enjoy it. 

Because let’s face it, this is one that’s not for everyone – (my kids used to hate it!) 

But what about if you turned it into a chutney? 


A way to turn spinach tangy! 


Here’s one way to do it… 

  • Wash 150 grams of spinach and 25 mint leaves to remove any dirt. 


  • In a large pan, heat a big glug of olive oil over medium heat.  


  • Add half a teaspoon of cumin seeds and let them splutter. 


  • Add a medium-sized chopped onion with a few large cloves of garlic, and a few green chillies to the pan. Sauté until the onions become translucent. 


  • Add the spinach and mint leaves to the pan. Cook them until they wilt, which should take about 2-3 minutes. 


  • Take the pan off the heat and allow the mixture to cool. 


  • Once cooled, transfer the mixture to a blender.  


  • Add a tablespoon of lemon juice and salt, then blend until you achieve a smooth consistency. Add water as needed. 


  • Taste the chutney and adjust the seasoning as necessary. If you’d like it to be a bit tangier, add more lemon juice. 


This would make the ideal accompaniment to any Indian food, or as an addition to sandwiches and salads, or you could dip vegetables and crackers into it.  

Okay, so it’s not quite the sugar treat that marmalade offers, but if you’re into making chutneys this could be away to get a good nutritional kick.  

Oh, and if you have any special recipes that include superfoods you want to share, let me know – the tastier and healthier the better! 


The Good Life Letter : Natural Health Solutions