What's In Season?

How to cook
Cooking Apples:- Peel, core, chop to an 'equal size'.

Add a little water and sugar in saucepan and stew slowly in the liquid (leave saucepan lid on).

---

Storage
You can store a few apples in a large plastic bag in the bottom of your fridge until they are needed, (Tip:- Do not seal the bag up as you want excess moisture to escape). Will last up to a month compared to 4-6 days in the fruit bowl

---

Peel, core, cut into 0.5cms thick slices then coat in lemon juice. Flash freeze and transfer to freezer bag.

How to cook
Wash, cut in half, remove stone, eat

---

Storage
Fridge:- 5 days Fruit bowl 2-3 days or until ripe

---

Wash, pat dry, cut in half and remove stone. Flash freeze and place in a freezer bag. Store for 2 - 4 months.

How to cook
Cut off thick stem. Boil until tender for 8-10 mins

Roast in olive oil and butter for 5 minutes

Steam whole for 5 -8 minutes

---

Storage
Fridge: 2-4 days

---

Use thick stems. Blanch 2-4 mins, pat dry. Flash Freeze and bag. Or pan fry in olive oil or butter for 2 mins and bag Lasts for 12 months.

How to cook
Cut into slices, cover in salt for 30 mins. and then wash well to remove salt. Roast for 20 mins @180C

---

Storage
Fridge:- 5-7 days Steam 5-6 mins

---

Cut into a 2-cm-thick rounds. Bake at 180C for about 15 to 20 minutes until tender. Cool, place slices between wax paper and store in freezer bags or containers.

How to cook
Roasting is the main way to cook large cuts.

Fry, grill tender cuts (i.e.Fillets, rib)

Braise or stew Other cuts (brisket,shin) slow cook in oven

Mince make into burgers and grill or a cottage pie (cook in oven for 30-40mins with tomatoes and herbs, add a topping of mash potatoes, place back in oven till top starts to brown).

---

Storage
Fridge: 3-5 days

---

Cooked will last around 2 months. Slice into pieces so you can easily take out the portions. (TIP Soak it in some gravy before freezing. It will then stay succulent and juicy). Wrap each slice in foil or cling film, and place each slice into a freezer-safe bag. Unfreeze by putting it in the fridge overnight. DO NOT leave out to unfreeze. Uncooked will last up to 12 months. Smaller cuts, such as chops are best used within 4 months. Mince, Stewing and Burger Meat is best used within 3-4 months.

How to cook
Raw Top and tail, slice and put in salad.

Boil whole 20-40 mins. until tender

Steam , 15-20 mins

Roast in foil or in skins for about 1 hour depending on size

---

Storage
Fridge: Clean and place in a plastic bag with air holes. Will store in the fridge for up to 3 months.

---

Flash freeze and pack in freezer bags. Will last 8-12 months

How to cook
According Wash and eat raw Cook:- in a little water with sugar to taste. Mix with stewed apples for pies and crumbles. Can also be made into jams, jellies, sauces

---

Storage
Fridge: 2-4 days

---

Wash, pat dry and flash freeze then bag. Will last up to 6 months

How to cook
Cook in small amount of water and plenty of sugar (to suit taste) for 10 minutes until tender

---

Storage
Fridge :3 days

---

Do not wash. Flash freeze and bag Will last 6- 8 months. (Easier to remove stems when de-frosting).

How to cook
To cook it whole, trim away the fins, head and blood-line, then grill, bake or roast. Pan fry in butter and served with capers or tapenade.

---

Storage
Fridge: 2 days. Must be sealed and kept in coldest part of fridge (bottom shelf)

---

Vacuum seal or glaze. Pack into freezer bag (or wrap your fish in plastic wrap and pack into a plastic bag). Will last 4-6 months

How to cook
Remove beans from pod, boil for 5 -10 minutes (depending on age and taste).

---

Storage
Fridge Store unwashed fresh bean pods in a plastic bag in refrigerator crisper. Should keep for about seven days,

---

Rinse and pod the beans. Blanch for 3 minutes. Pat dry, flash freeze and bag. Will last for up to 12 months.

How to cook
Cut into florets, and chop stem. Steam for 4-7 minutes. Boil for 4-7 miutes Roast in oven for 20-30 mins in olive or sunflower oil

---

Storage
Fridge: 3-5 days

---

Blanch for 2 mins. Store broccoli in a plastic bag or airtight container. Avoid washing broccoli before storing it as moisture can cause it to spoil faster.) Cooked broccoli can last for approximately 7-9 days in the fridgePat dry, flash freeze and bag. Will last up to 12 months

How to cook
Steam or boil in a little water for 5-7 minutes until tender.

---

Storage
3 - 5 days when stored in the fridge Store broccoli in a plastic bag or airtight container in the fridge. (Avoid washing broccoli before storing it as moisture can cause it to spoil faster.) Cooked broccoli can last for approximately 7-9 days in the fridge

---

Blanche 2 minutes, Pat dry.Flash freeze and bag Will last up to 2 months.

How to cook
Peel, remove seeds, cut into chunks, roast in a little oil for 30 minutes.

---

Storage
you can store unused portions in the fridge for at least four days. Make sure it is covered, or placed in a close-fitting container or zippered plastic bag.

---

Peel, cut into 1", 2 cms sq cubes. Flash Freeze and bag Will last up to 1- 2 months

How to cook
Remove outer leaves. Cut into 4 wedges and cut out core.

Boil (with a little water) for about 8 minutes for 6-10 mins in oil or butter, until tender. Stir occasionally. (For extra taste add a few juniper berries and a clove of garlic)

---

Storage
Fresh cabbage should be stored in the refrigerator in a plastic bag which will keep the cabbage fresh for up to 10 days. If you're storing cut cabbage, wrap the exposed side in plastic wrap to avoid moisture loss. Before using it again, cut away a thin slice off the exposed area to remove any discoloration or dried leaves.

---

Remove core and chop into wedges. Blanch for 2-3 mins. Pat dry and flash freeze for 8 hours then bag. Will last 3-4 months.

How to cook
Peel, top and tail then chop

Raw. Cut into slithers or grate into salads.

Boil or steam for 5-10 minutes (depending on age and size). Test with sharp pointed knife.

---

Storage
If you buy them in bunches remove the green heads before storing your carrots as they will draw moisture ot of the carrots. Wrap in a damp cloth and store in the vegetable bin in the refrigerator. (Note:-keep away from fruits that produce ethylene such as apples, pears, or bananas as they will speed up the ripening process) Utopia’s tip: Put Onion Skins Back to

---

Cut into equal sized rounds. Blanch for 3 mins. Pat dry. Flash freeze and bag. Will last 6-8 months

How to cook
Remove most (but not all) of the outer leaves and cut off base. Divide into florets. Chop up remaining core too.

Boil for 5-7 minutes.

Steamfor 6-8 miutes

Roast in oil, salt and pepper for 20-25 minutes.

Makes great soup paired with curry flavours or cheese.

---

Storage
Cauliflower can last up to 5-8 days in the refrigerator. Remove any plastic wrap and place it in a perforated or mildly open bag, including a damp paper towel to maintain proper moisture . (Note never wash the cauliflower if you don’t plan on using it immediately. The water will seep between the florets and slowly damage the vegetable)

---

Blanch for 2 mins. Pat dry, flash freeze and bag. Lasts up to 12 months

How to cook
Separate into stalks and wash well. Cut into batons.

Boil or steam for 5-10 minutes. Add a little butter, salt and pepper for 5 minutes, add stock and simmer for 10 minutes.

Roast in oil and seasoning for 15-20 minutes.

Celery makes good soup using potatoes or nuts (particularly cashews) to thicken them

---

Storage
Wrap whole in aluminium foil, which will lock in moisture in the vegetable/crisper drawer of your refrigerator where it will store for up to 4 weeks.

---

Not suitable for freezing

How to cook
Chop stems away from leaves, wash thoroughly.

Boil or steam stems for 3 minutes then add chopped leaves for 2 minutes.

Sauteed start with the chopped stems and add the shredded leaves for the last few minutes until wilted.

---

Storage
Fridge for up to 5 days. WASH when taking it out of fridge.

---

Separate stalks from leaves. Blanch for 2 minutes, pat dry flash freeze and bag. Will last up to 12 months

How to cook
Eat raw

Cook them for 3 mins with the stones in then remove them. Poach in wine and serve with ice cream.

'Macerate' (soften and bring out juices) cherries in good quality balsamic vinegar overnight to accompany ice cream or a rich savoury mousse.

---

Storage
Cherries require coolness and dryness. Put them in the fridge quickly which will keep them fresh longer. Do not wash but lay them out flat (rather than pile them on top of each other in a bag or container),

---

Wash and stone cherries. Flash freeze, then bag. Will last for up to 6 months. Or cook for 3 mins and freeze for using in other dishes .Keep some to use in cakes, desserts, ice cream and jam.

How to cook
Lay the chestnuts on their flat sides and make a cross shaped cut in the top of the shell. Roast in the oven for 30 minutes until the skin splits open or place in boiling water for 5-10 minutes. (Small chestnuts will only need 5 minutes). Rinse in cold water to stop cooking when cool, peel. Great added to autumnal stews or salads or to stuffing recipes for chicken and turkey. They can be used in sweet or savoury recipes.

---

Storage
Fresh chestnuts left inside their shells can be stored for up to one month, when the fridge is set at a constant temperature of 2° C or 3° C.

---

Flash freeze and bag. Will last 2-3 months

How to cook
Remove any limp outer leaves then either leave whole, separate the leaves, or slice lengthways into halves or quarters. Once cut, brush with lemon juice to prevent discolouration. Chicory can also be cooked on the grill, boiled or steamed.

---

Storage
Chicory greens will retain freshness for up to 14 days. Do not freeze them and do not store them next to ethylene-producing crops like apples, bananas, and alike

---

Remove browning leaves and clean to remove any visible dirt. Slice them into halves or quarters. Blanch for 90 seconds, drain and pat dry. Flash Freeze and bag. Will last up to 3 months

How to cook
Remove top with stem. For a spicy taste, slice chilli into fine rings with seeds and add to recipe. For a milder taste, cut chilli in half lengthwise, remove seeds, then slice or dice.

---

Storage
Best stored in the refrigerator, leave the pods uncovered rather than in a closed container, as condensation and mould can form. Fresh chillies will keep for several weeks in the fridge

---

Top and tail and remove any membrane along with the seeds. Chop into smaller pieces Flash freeze for half an hour then bag. Or when dry, freeze whole and place in a plastic container.

How to cook
Scrub the outside of the clams thoroughly with a stiff brush. Remove any sand by covering clams with a saltwater solution of 1/3 cup salt to 1 gallon of water. Let the clams sit in the water for several hours. In a lidded saucepan, heat oil until hot. Fry onion to soften. Add drained clams with a little white wine or stock. Bring to boil and cover for 4-5 minutes until all the clams have opened (discard any that haven't). Serve immediately with crusty bread or add to pasta sauces to make 'pasta alle vongole'.

---

Storage
Rinse them under cold water and place them in a breathable bag or a bowl covered with a damp cloth or paper towel. Keep them in the back of the fridge,(the coldest part). Do not store them in sealed plastic or submerged in water ), as they will die from lack of oxygen. Cook and consume clams within three days, and change the water daily if using salt water 1.

---

Rinse clams with clean cold water.Drain out all the excess water that are in shells.Place clams in airtight bag or container. Release all the excess air to avoid spoiling your clams and put it inside your freezer. Will last up to 3 months

How to cook
Cobnuts are delicious fresh from the tree (season starts early September) or roasted. To roast, remove nut from the shell and place in a tray in the oven at a low temperature (150°C) for up to an hour. They are great eaten as a snack or added to salads, cakes or puddings. .

---

Storage
Stored in a warm dry place will keep for several months

---

Not suitable for freezing

How to cook
Cockles should be live at the point of purchase and smell fresh. If any of shells are open, give them a good tap against a hard surface to encourage it to close - if it remains open, then discard the cockle. Rinse to wash away any sand or dirt. Steam in a large pan with a lid by bringing cup of water to the boil. Add a splash of lemon juice or white wine vinegar. Cover pan for a couple of minutes and the shells will spring open. Pick out cockles and eat !

---

Storage
Cockles are highly perishable and will need to be eaten fresh right away or kept refrigerated Fridge: 2 days

---

Wash and purge cockles to remove sand and other debris that may be in them. Wash under running water for 30 minutes. Place cockles in a basin of salted water for about 2 hours. (Change the water every 2 hours to prevent the cockles from taking in the debris again). Remove any cockles with broken open shells and ones that have algae growing on them. Put cockles in a saucepan with 2 or 4 tablespoons of water over low heat.Once the shell begins to open, plaice cockles into a colander for about 10 minutes. Then place them into an airtight container. They will remain fresh for 3 mpnths

How to cook

---

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days Cooked 3-5 days

---

Vacuum seal, or glaze by dipping fish in cold water. Wrap in plastic wrap place in a plastic bag. Will last 4-6 months

How to cook
Pull off husks and rub off as much of the lingering silk as possible

Boilin very salty water in a large pot for 5 minutes.

for 10-15minutes

---

Storage
Leave the husk on the corn to seal in the moisture and place in a plastic produce bag in the vegetable crisper. Corn can stay fresh in the refrigerator for up to two days.

---

Cook then blanch .

Flash freeze the whole ears of corn and place in a plastic bag to prevent them from sticking together.

Frozen corn can last for up to a year in the freezer.

How to cook
Wash, top and tail and slice.

Fry.Lightly fry in butter or oil and a dash of water.

Roast in the oven until tender.

Steam 5-6 minutes

Sliced lengthwise and coated in olive oil, they can be griddled or barbequed until charred. Courgettes make creamy soups partnered with mint, basil, leeks or cheese.

---

Storage
Keep dry before storing them, (excess moisture can cause them to rot or wilt). Place the courgettes in a plastic bag or wrap them in a paper towel before storing them in the refrigerator for up to 3 days.

---

Cut into thick rounds. Blanch for 2 mins. Pat dry, Flash Freeze and bag. Will last for 8 months

How to cook
Crab can be bought whole, 'dressed' (in its shell) or as pots of meat (both white and brown meat). Preparing a whole crab is complicated, starting with pulling the legs from the body and extracting the meat, to opening the shell and claws. A dressed crab can be enjoyed straightaway, already prepared by the fishmonger. White and brown crab meat can be used in pasta sauces, crab cakes, quiches and salads. Adding the brown meat too gives extra flavour.

---

Storage
Cooked crab meat will last in the refrigerator for between 3 to 4 days. However, it's shelf life depends on storage temperature, exposure to air, and the freshness of the crab when cooked.

---

Wrap in its shell with cling film and wrap again with foil. (This will prevent any air from getting into your crab and affecting its flavour and texture). Will last for 3 months.

How to cook
Cucumbers make a great crunchy salad ingredient, sliced or chopped. Cut into batons they can be used as crudités. They can be made into delicious dips - tzatziki - or cooling accompaniments to a curry - raita. Cucumbers can be made into chilled soups in the summer.

---

Storage
Fridge: 1 week

---

Not suitable for freezing

How to cook
Simmer in a saucepan until soft, add plenty of sugar and let simmer a little, till everything is well combined. For additional flavour add green apples, blackberries or swap out some of your sugar for vanilla sugar.

---

Storage
Fridge: 5 days Unripe damsons. If they do not yet smell fragrant and feel slightly soft to the touch, they need to ripen outside the refrigerator for a few days. Place them in a paper bag or bowl where they release ethylene which causes them to ripen more quickly. (don't let them get too hot by placing them in a sunny window as they will rot) Ripe plums. Place in an open plastic bag (not a sealed one) in the crisper section and they will last two to four weeks in the fridge The sooner you can eat them after they ripen, the better.

---

When ripe, wash and dry, place on tray and flash freeze then bag. Will lasy up to 6 months

How to cook
Cut into 4 fillets and coat ole in seasoned flour. Heat a large non stick pan, add the 3 tablespoons olive oil, cook for 1 to 2 minutes until golden, flip over and repeat, pop onto a warm plate. In the same pan add 200grms of butter, cook until nut brown, strain through a muslin cloth, add juce of a lemon and parsley. Spoon over the fish and serve with the watercress

---

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days. Fillets one day After two days, the sole should be discarded. Cooked will last 3-5 days

---

Vacuum seal, or glaze. Wrap in a plastic wrap and place in a plastic bag. Will last 4-6 months

How to cook
Whole duck.Dry skin with kitchen paper then prick with around legs. Sprinkle with salt and pepper and roast at 200C on a rack set above a tray for 40 minutes per kilo plus 10 minutes extra. Allow to rest covered in foil for 10-20 minutes before carving. Duck breasts Score with a sharp knife in a criss-cross pattern and rub the skin with seasoning. Cook skin side down in a heated frying pan and spoon fat over the breast. After 7- 10 mins. tip out excess fat (keep to use for crispy roast potatoes) and turn over or place on a baking sheet and finish in the oven at 220C (5 minutes more for medium-rare or 8-10 minutes more for well done). Allow to rest for 5 minutes, then slice and serve in a salad or with vegetables and a sauce. Duck legs require long slow cooking. Brown all over in an ovenproof pan. Pour off most of the fat (as above). Place covered in the oven at 160C for 2 hours. Serve with roasted or mashed vegetables, especially turnips or swede.

---

Storage
Place duck on a tray or plate wide and deep enough to contain any blood or juice that might seep out. Cover loosely with foil. (Raw meat must not touch any other food in the fridge). Whole birds and pieces of duck will keep for up to 2 days.

---

Cooked :- Flash freeze. Wrap in a layer of cling film to form a complete seal around the duck. Will last for 3 months Raw Clean the bird thoroughly, remove organs and membranes and cleaning inside the cavities. Pat dry with a clean, dry paper towel. Either packaging and seal the whole duck in a freezer bag if your storage period is less than a month. Or wrap in cling film, press out excess air and double wrap the bird with aluminum foil to make it airtight. Will last for 6 months

How to cook
Boil (in salted water) Steam for 5-8 mins

---

Storage
Fridge: 3-5 days

---

Top and tail and chop to size. Blanch for 60 seconds. Pat dry, flash freeze and bag. Remove as much air as possible. Will last for 6 months

Storage
Store at room temperature for 3-6 months Place whole peeled cloves, sliced or minced garlic in the fridge in an airtight container. Use within 2-3 days.

---

Not suitable for freezing

How to cook
Whole goose:- dry the bird all over and rub with salt. Prick the skin of the bird, especially around the wings and thighs. Place in a large roasting tin, breast side down. Roast for 20-30 minutes at 220C. Lower the oven to 170C and continue to roast for 30 minutes per kilo. Baste the bird every 30 minutes or so with the pan juices. Pierce the fattest part of the leg with a skewer. If the juices run clear, it is ready. Turn the bird over and finish browning the breast for 20 minutes with the temperature raised back to 220C. Rest covered in foil, for at least an hour before serving. Goose breast can be cooked in the frying pan or roasted in the oven. (One breast will serve two). Goose is perfectly paired with fruit sauces made from plums, apples, oranges or cranberries.

---

Storage
Keep in the fridge on a tray, covered with foil or greaseproof paper for up to two days. Make sure it’s on the bottom shelf, so that any juices don’t contaminate any other food. Keep away from any other cooked meats in the fridge.

---

Whole birds can be safely stored in the freezer for up to a year. Flash Freeze portions such as breasts, drumsticks, thighs or wings Will last up to 9 months. De-frost in fridge

How to cook
Wash, top and tail. Create a compote, which can then be used with many alternatives. Heat splash of water with gooseberries plus sugar (.two for one berries to sugar) until soft.

---

Storage
If you store gooseberries in a sealed container in the fridge for around a week, they will stay good. As soon as they’re washed, their shelf life goes down a lot.

---

Top and tail, wash and dry. Flash freeze for 1-2 hours then pack in freezers bags. Will last frozen for 2 years.

How to cook
Wash and eat

---

Storage
Remove them from their packaging and discard any spoiled or damaged ones. Place the unwashed grapes in a ventilated container or bag with a paper towel to absorb moisture and place in the crisper drawer (Note: keep them away from odorous foods). Wash the grapes before eating them or freeze them for later use.

---

Wash, dry, remove stems. Flash freeze and bag. Will last 12 months

How to cook
Boil a pan of salted water, add beans when boiling for 3–5 minutes depending on the thickness of the bean. You want them to be soft but retain a little crunch

3

Drain the beans in a colander then return to the pan with a knob of butter. Toss to melt, then sprinkle in some chopped herbs and season with salt and pepper

---

Storage
Store unwashed fresh bean pods in a plastic bag in the refrigerator crisper. Whole beans should keep for about seven days,

---

Wash, cut off top and bottom. Blanche for 4 minutes. Cool and drain. Place in packs and freeze (around 3 months)

How to cook
Heat in saucepan with a splash of water to make a compote

---

Storage
The process of freezing and reconstituting plums can change their texture so we recommend peeling them first . You don’t have to peel them but we have found it worth the extra work. Bring a large pot of water to a boil (rolling). Prepare a large bowl with ice and cold water. Place plums in boiling water for a few minutes then into the ice cold water. You will find the skin come off easily. Store in fridge for a few days and then use.

---

Stone and chop into quarters. Flash freeze and bag. Will last up to 8 months. Or heat up in saucepan with sugar syrup and freeze.

How to cook
Grouse meat is rich and very healthy with less than a third of the fat of chicken. Roast Smear the bird with softened butter or top with slices of streaky bacon Place in a moderate oven (180°C) for about 35-40 minutes. Leave to rest before serving. Pot-roast Brown in an oven proof casserole, pour in stock, cover with a lid and cook in the oven for 1 hour 15 minutes at 180°C until the legs come away easily from the body. Rest for 10 minutes before serving. Served with bread sauce and/or red wine gravy

---

Storage
Fridge: 5 days

---

Fill a clean spray bottle with water and spray the grouse. Place on a sheet of tin foil in the freezer when half frozen take them out, spray them again and put back into the freezer to freeze. Ideally vacuum pack or wrap in cling film then aluminium foil, extracting air (to stop freezer burn). Will last up to 6 months

How to cook
Cook like chicken. Guinea fowl can be roasted or pot-roasted or jointed and cooked in casseroles. Goes well with mushrooms or root vegetables such as celeriac or parsnips and lemon flavoured sauces.

---

Storage
Store raw for 1-2 days only in fridge, otherwise freeze

---

Clean thoroughly. Ideally vacuum pack or wrap in cling film then aluminium foil, extracting air (to stop freezer burn). Will last up to 2 months

How to cook
Haddock has a flaky-textured, slightly sweet tasting flesh. Usually sold in fillets, they can be poached, grilled or fried. Also available as smoked haddock. Both fresh and smoked haddock make delicious additions to fish pies. Smoked haddock is usually poached in water or milk first before being added to recipes such as kedgeree, fish cakes or chowders (chunky soups).

---

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 4-6 months Defrosting

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 4-6 months Defrosting

How to cook
Usually sold as steaks or cutlets and is a firm-textured, tasty fish, suited to pan-frying, poaching, roasting, grilling or baking. Creamy sauces work particularly well with halibut, as do cheesy breadcrumb toppings when baked in the oven.

Pot-roast all in one method of cooking fish and vegetables in a pan with liquid either on the hob or in the oven.

---

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 4-6 months

Storage
Place fresh on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Must be used within one or two days

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 3-4 months

How to cook
A very special fish with superb flavoured white, firm textured flesh. Fillets are perfect for grilling and pan-frying and works well with delicate flavours such as citrus sauces or herby pesto style dressings

---

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 4-6 months

How to cook
Wash well in several changes of water to remove any hidden dirt. Cut out thick stems and shred leaves before cooking. >p> Boil, Steam for 4 -6 minutes) Pan-fryStorage
Leaves will last for a 2-3 weeks stored loosely in the crisper drawer of your refrigerator.

---

Remove al dirt by rinsing under cold water. Remove main stem and cut into bite-sized pieces. Blanche for 2 minutes and pat dry. Push into an ice cube tray (one or two cubes will be the equivalent of a serving for a person). Place the ice cube tray in the freezer and allow the cubes to freeze solid for several hours. Remove the tray, pop the cubes out and store them in a freezer bag. Will last for 3-6 months

Storage
If to be used within two days store in the refrigerator in its original packaging, in the coldest area of the refrigerator. If it to be stored more than 2 days freeze it. Lamb cuts can be kept in a freezer for six to nine months

---

Large joints will last up to 12 months.Smaller cuts, such as chops are best used within 4 months. Mince, Stewing and Burger Meat has the shortest freezer life and to retain its quality is best used within 3-4 months. Cooked Leftover Meat Cooked will last 2-3 months. Must be properly wrapped. in 2 layers of plastic wrapping Always store raw meat away from cooked meat to avoid contamination.

How to cook
Wash thoroughly before cooking as dirt is frequently trapped between their layers of leaves. Cut off roots and most of the green leaves then slice or halve

Boilfor up to 10 minutes In salted water. Steam 4-6 minutes

Leeks are tasty and nutritious and are delicious in a gratin with olive oil and cheese. or made into soups.

---

Storage
Wrap them loosely in a plastic bag or damp paper towel to retain moisture and put them in the vegetable drawer. If stored well, they can stay fresh in the fridge for a maximum of 2 weeks

---

Clean leeks and trim off the roots and any excess green stems. Chop or slice your leeks into the size you usually would when cooking them. Blanch for 30-45 seconds then place them into cold water Drain and dry thoroughly and flash freeze by spreading them on a baking tray lined with greaseproof paper Flash-freeze this tray for an hour or so and tip them into a freezer bag or container. Seal the bag up and remove as much air from the bag as possible.

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days

---

Best eaten on th day. Freeze it on day of purchase and consume within two months. Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 2-3 months Defrosting overnight in the fridge, placing the lemon sole in a colander over a bowl.

How to cook
Split leaves, wash then DRY thoroughly. Serve with dressing

---

Storage
Fridge: 2-7 days

---

Not suitable for freezing

Cook the lobster first, it will shrink the meat and separate it from the shell. As it begins to thaw the meat will shrink and disconnected from the shell, it will not stick. Once the lobster is thawed, put in boiling water for 15 minutes and you’ll have a delicious lobster to eat. Freeze for up o 3 months

Use only the freshest berries. Wash, drain and spread the berries on a plate. Put plate in freezer and bag berries when frozen. Frozen loganberries can be used in yogurt or smoothies Will last up to 3 months

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days

---

Vacuum pack or glaze. Bag by wrapping in a plastic wrap and place in a plastic bag. Will last 4-6 months

How to cook
Steam: 3-5 minutes

---

Top and tail. Blanch for two minutes. Flash freeze and bag. Will last up to 9 months

How to cook
Store in pantry for up to 1 month

Slice marrow in half lengthways and scrape out the seeds with a metal spoon then slice into 1.5cm-thick crescents. Toss with oil, salt and pepper and place on a baking tray with the fresh thyme. Roast in the oven (180C) for around 25 minutes (siphon off any liquid). Stuff with a rich, slow cooked stew, Bolognese, or moussaka and wrap in foil and baking low and slow

---

Chop into 1" (2.5 cms) squares. Blanche for 2 minutes Pat dry, flash freeze and bag.

Storage
Fridge: 5 days

---

Cut into slices. Flash freeze and then bag. Melon can be frozen for up to 6 months.

How to cook
Pour 1 tsp (5 ml) of vegetable oil into a large pan (mainly to prevent the mince sticking. Add the mince in the centre and break it into large chunks. Lightly coat the crumbled mince to help flavour and preserve the meat. Keep mixing the mince until brown all over (to reach an internal temperature of 70 degrees C).

---

Storage
To store the mince, allow the meat to cool to room temperature. Transfer it to an airtight container and keep it in your refrigerator for up to one week.

---

Store in the freezer in an airtight container for up to 3 months

How to cook
Monkfish has dense textured flesh which holds together well during cooking and is therefore perfect for fish curries, stews and soups. It is normally sold as a skinned monkfish tail. Remove the grey membrane from the tail before cooking as otherwise the tail will shrink, curl up and toughen. Monkfish can be baked or roasted, pan-fried or cut into slices and added to stews

---

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 4-6 months

How to cook
Rinse in cold water, drained and kept in a container in the fridge for up to 24 hours before cooking. They should be closed. If open, discard together with broken or cracked ones. After cooking discard any mussels that do not open. Steam in a sauce in a saucepan with the lid on for approximately 5 minutes, or until all the shells have fully opened.

---

Cooked mussels will last up to 6 months while fresh mussels will last only 3 months. Fresh Mussels. Freeze them as soon as possible after purchasing. First place them in a strainer basket and run under cold water. Discard any that have broken or open shells. Pat dry with a dry cloth or paper towel. Place the mussels in freezer bag and zip the bag. Squeeze out as much air as possible from the bag and seal it. Freezing Cooked Mussels Once cooled,place wrap in aluminum foil completely. Then place in an airtight container/ heavy-duty freezer bag. Squeeze out as much air as possible.before sealing it. Defrost by transferring the entire container of the mussels from the freezer to the fridge and leave overnight to thaw.

Large joints will last up to 12 months.Smaller cuts, such as chops are best used within 4 months. Mince, Stewing and Burger Meat has the shortest freezer life and to retain its quality is best used within 3-4 months. Cooked Leftover Meat Cooked will last 2-3 months. Must be properly wrapped. in 2 layers of plastic wrapping Always store raw meat away from cooked meat to avoid contamination.

How to cook
Peel and remove the root end. Cut in half and an chop

Fry fried in oil or butter until translucent . Steam in slices for 15-20mins

---

Frozen onions work best in cooked dishes and will retain most of their flavor for three to six months when frozen. Peel, chop or slice the onions with just the portion you would typically use in a recipe. Bag and freeze Use within three to six months

How to cook
Oysters can be eaten raw or cooked. When eating raw, swallow whole or chewed to appreciate the full flavour. The raw oysters can be garnished with lemon juice or with chopped shallots, pepper and vinegar. Oysters can also be fried, baked, steamed or stewed. Note: They Should be eaten within 24 hours of purchasing them

---

Storage
Fridge: Up to five days in a mesh bag or open container covered with a damp cloth and large shell down.

---

Wash oysters thoroughly under running water. Place oysters in a freezer bag. Once oysters have been frozen, they cannot be consumed raw because the freezing process kills them. However, you can still cook them in various soups,

How to cook
Steam: Leaves 2-3 mins. Stalks 8 mins

---

Rinse leaves in cold water,pat them dry with a paper towel. Slice (optional). Place in Freezer Bags Will last up to 6 months

How to cook
They should be peeled, chopped and boiled in slated water for 10 minutes. good with mashed with carrots. They can be made into soups or cut into wedges and made into chips or roasted (10 mins in hot oven cut long ways) with butter, honey and mustard.

---

Fully submerge them in a bowl of cold water for an hour then wash and gently scrub the roots. Peel and dice (2.5 cm) cubes. Blanche for 2 minutes. Dry, flash freeze and bag. Will last for 9 months.

Whole birds can be safely stored in the freezer for up to a year.Portions such as breasts,can last for up to 9 months.

How to cook
Heat 1 table spoon on sugar, juice of half a lemon in quarter cup of water plus cinnamon stick (and 3-4 cloves) in a pan Peel and core the pears and cut into quarters, and add them to the pot. Simmer for 10-15 minutes or until the fruit is soft and begins to break down. Remove and discard the cinnamon stick and cloves.

---

Storage
Fridge: 3-5 days

---

Peel core and cut them into halves or quarters.Soak in a bowl of lemon juice (3 tablespoons) mixed with water for about three minutes. Pat dry and flash freeze, bag and freeze.

How to cook
Boil 3-5 minutes

Steam 2-4 minutes

---

Storage
Fridge: 3-5 days

---

Wash podded peas thoroughly. Blanche for 2 minutes and dry on a tea towel. Bag enough for one portion and place in the freezer. (Max 8 months)

How to cook
Incorporate into home-made salsas and hot sauces.

Steam for 6-8 minutes

GrillBrush peppers with a light coat of vegetable oil. Place under grill or on a broiler in the oven.Turn the peppers as they broil to brown them evenly, about 5 to 8 minutes. When charred, cool for 15 minutes and peel off the outer charred layer. Cut up the peppers as desired

---

Storage
Fridge 1 week

---

Not suitable for freezing

How to cook
Remove pheasant legs and pull tendons (at the foot end) out.Cut off legs and thighs leaving the breast meat attached to the ribcage. Cut off backbone. Dust skin with the flour, Preheat the oven to 200C/400F/Gas 6. Add oil and knob of butter to a large frying pan and fry the leg and breast meat, skin-side down, until browned on all sides Put legs in the oven and roast for 5-7 minutes, then add the breast sections, skin-side up for another 10-12 minutes. Remove from the oven, loosely cover with foil and rest for five minutes. Sauce add butter, shallots, thyme to same frying.Cover and cook gently for 10 minutes add the garlic and fry for another minute. Pour in wine, turn up the heat and boil until the wine has evaporated. Add white wine vinegar and continue to cook until the liquid has disappeared. Pour in the stock and continue to cook, reducing the liquid to about a third of its original volume. Add mustard,then stir in the cream and simmer for a few minutes until the sauce is just thickened. Carve the breast into thick slices from the ribcage (it should still be a little pink). Serve,with Puy lentils and sauce

---

Storage
Keep refrigerated below 4C. Keep covered and store at the bottom of the fridge.

---

Whole birds can be safely stored in the freezer for up to a year. Portions such as breasts can last for up to 9 months.

How to cook
Line a baking tray with foil and lay the plaice fillets on top. Dot herb butter (5 grams mixed with handful of chopped parsley and a squeeze of lemon zest) over the plaice. Slide the fish under a hot grill and cook for 4-5 mins, till the butter is bubbling and the fish is cooked. It will flake easily when pressed with a fork.

---

Storage
Plaice does not last long in the fridge, even when wrapped. It will last for between 2 and 3 days.

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 4-6 months

How to cook
Wash and eat. To cook remove stone and chop up, place in a saucepan with a little water and sugar to taste. Cook till tender 6-10 minutes.

---

Storage
Fridge: 5 days Unripe plums. If they do not yet smell fragrant and feel slightly soft to the touch, they need to ripen outside the refrigerator for a few days. Place them in a paper bag or bowl where they release ethylene which causes them to ripen more quickly. (don't let them get too hot by placing them in a sunny window as they will rot) Ripe plums. Place in an open plastic bag (not a sealed one) in the crisper section and they will last two to four weeks in the fridge The sooner you can eat them after they ripen, the better.

---

Cut your plums into wedges and remove the pits. Blanch and pat dry for 30 seconds to one minute. Flash freeze and bag. To prevent freezer burn, ensure that the bag is sealed tightly with no air trapped inside. Alternatively wash, cut in half and de-stone. Simmer in saucepan with splash of water and some sugar (amount depends on plum). Place in a container and freeze Will last for 6 months

How to cook
Pork chops:- - Rub the oil on the chops and season well with salt and pepper. - Add chops to a frying pan or griddle over a medium-high and fry for about 7 mins on each side until cooked through. (Remember to brown fat on the edge). - Take the pan off the heat and leave to rest for a few mins, then pour the resting juices over the meat to serve. Roast pork - Rub salt in the pork skin 2 hours before cooking - Heat the oven to 230C/210C fan/gas 8. - Turn the pork rind-side down and with a small knife make about 6 deep incisions and poke in a sliver of garlic, and/or piece of rosemary in each incision and turn the pork the right way up. - Place the pork in the oven and leave for 15 mins then turn the heat down to 180C/160C fan/gas 4 and continue to roast for 1hr 30 mins. For crackling turn the heat up again and check every 5 mins until the skin has crackled. -Remove the pork from the roasting tray to a board to rest and pour off all but about 2 tbsp of fat from the tray. Add in 2 tablespoons of flour and 500ml of stock and simmer everything for 8-10 mins until you have thickened gravy.

---

Storage
Fridge: 3-5 days

---

Large joints will last up to 12 months.Smaller cuts, such as chops are best used within 4 months. Mince, Stewing and Burger Meat is best used within 3-4 months. Cooked Leftover Meat Cooked will last 2-3 months. Must be properly wrapped. in 2 layers of plastic wrapping Always store raw meat away from cooked meat to avoid contamination.

How to cook
Peel if large and cookin boiling salted water for 20 minutes. Mash by adding butter and smallish amount of milk

---

Storage
Store in a dark, dry place for a week or two at 55° to 65° F with humidity of 85 to 85 percent. After two weeks, move potatoes that you want to store longer to a much cooler environment i.e a dark room, basement, with moderate humidity and ventilatiom

---

Not suitable for freezing

How to cook
Boil in salted water for 10-15 minutes, Test by pricking with point of sharp knife

Steam 20-30 minutes

---

Not suitable for freezing

Storage
Wrap the cut side of the pumpkin tightly in cling film or plastic wrap. If already diced or chopped store the pieces in an airtight container before refrigerating will keep them fresh for up to five days.

---

Remove the seeds and peel Cut flesh into 1-inch chunks. Blanch for 3 minutes, cool, drain and place into a freezer bag or container. Label and date it. Remove as much air as possible from the bag or container and seal it tightly. (Will last for 10 months in the freezer )

How to cook
Pan fry first then roast, but as there's little fat on them the flesh doesn't need cooking for long. Keep on the bone to keep it moist and always allow the meat to rest properly before serving

---

Storage
Fridge: 4-5 days

---

Best to split up.Clean thoroughly and bag. (Cling film and then aluminium foil to stop freezer burn Will last up to 6 months

How to cook
Chop and serve in a salad. Serve as a starter. Add knob of butter and salt on plate, dip radishes in both

---

Storage
Fridge: 10-14 days

---

Not suitable for freezing

How to cook
Wash and eat raw

---

Storage
Fridge: 2-4 days

---

Rinse and pat dry to remove excess water). Flash freeze until they are firm then transfer into freezer bags. Will last for up to a year

Storage
Fridge: 3 days

---

Thoroughly wash and dry. Lay out as a single layer and flash freeze. Transfer them to a freezer bag. Will last 8-12 months

Uncooked:- Trim the rhubarb of stringy bits and cut into short lengths, if the stalks are very fat then cut them lengthways into pieces. Flash freeze and bag Will last for six months. Cooked Tip rhubarb into a pan with a little liquid (water or freshly squeezed orange juice). Add sugar and simmer until it is completely tender. Cool completely, then freeze in portions in containers or bags.

How to cook
Washand eat with ssad

---

Wash. Push into ice cube tray, drizzle with olive oil. Freeze. Then place in freezer bag Will last up to 3 months

How to cook
Wash, top and tail, remove string and slice at an angle into 2.5 cms Steam or boil for 5-8 minutes

---

Storage
Fridge: 1 week

---

Wash in cold water, top and tail and remove the fibrous stems and strings from each pod. Blanche for 3 minutes, pat dry them by hand and bag. They will keep for 8-12 months

How to cook

Raw 1-2 days

Cooked 3-5 days

---

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 2-3 months

Storage
Fridge: 1-2 days

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 2-3 months

Remove core and chop into wedges. Blanch for 2-3 mins. Pat dry and flash freeze for 8 hours then bag. Will last 3-4 months.

How to cook
Lightly salt and refrigerate for 10 minutes, pat dry using kitchen paper. Heat oil in a frying pan and cook for one to two minutes on each side, until a golden-brown crust forms.

---

Storage
Fresh scallops should be eaten from fridge within 24 hours or 2-3 days if cooked.

---

Place scallops into a freezer bag or in a sealed freezer-safe container. They will last up to 3 months in the freezer.

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 2-3 months in freezer

Remove any that have sprouted too much or are damaged. Peel the shallots, chop and pop them into a freezer bag. Squeeze out any excess air, and then seal the bag tightly. Flash freeze for 20 minutes and repeat after another half an hour and return to the freezer. Will last 3 months

How to cook
Gently wash then drain. Place in a covered saucepan with a knob of butter. Season with salt and pepper, heat gently, stirring from time to time, until tender.. Squeeze excess water out in a colander. Grate with nutmeg

Steam 3-5 minutes

---

Not suitable for freezing

How to cook
Wash and cook in boiled salted warter for 8-10 minutes

---

Remove core and chop into wedges. Blanch for 2-3 mins. Pat dry and flash freeze for 8 hours then bag. Will last 3-4 months.

How to cook
Wash and cook in boing salted water for 6-8 minutes

---

Remove core and chop into wedges. Blanch for 2-3 mins. Pat dry and flash freeze for 8 hours then bag. Will last 3-4 months.

How to cook
Remove discoloured outer leaves. Chop and add to a salad.

---

Storage
Fridge: 2-3 days

---

Chop up (stalks and all), seal in a zip-loc bag and put them in the freezer. Just add a handful in a pan when needed and cook from frozen. Or create a 'flavour cube' with garlic, chili, cumin and/or coriander. Put in an ice cube tray, fill with olive oil then freeze. Turn out and place cubes into a freezer bag. Add a cube or two to your dish without defrosting. Will last up to 3 months

How to cook
Wash and eat (with cream, ice cream or yoghurt).

---

Wash in cold water and pat dry. Cut and discard the stems, then freeze whole or cut to desired size. Flash freeze then transfer to freezer bag, ensuring you remove any excess air before sealing. Best used within six months. Strawberries can turn mushy once defrosted, but work wonderfully in smoothies, compotes and jams and desserts. Also great in Pimm's.

Uncooked:- Peel, then dice or chop it into useable pieces. Blanch for 2 minutes, pat dry using kitchen towels and bag up in portions. Seal bags and push as much excess air out as possible. Will last in freezer for up to 12 months. Cooked (i.e. boiled, sauteed, mashed, roasted or steamed). When cooled put a portion of cooked swede into each bag. Squeeze out any excess air as you seal the bag up. They will last in the freezer for up to 12 months.

How to cook
Roast or barbecue cobs (husks off) in foil 8-15 mins. Always turn when cooking or boil the cobs (3-6 mins

---

Storage
Best in the fridge, wrapped in damp kitchen paper with the husks removed. Eat within a day or two.

---

Remove the husk and silk. Blanch for 4 minutes. Flash freeze then and bag. Eat within 6 months

Un-cooked, wrapped in both cling film and then aluminium foil to stop freezer burn Will last up to a year

How to cook
Fry or grill larger to tomatoes (add mixed or dried herbs) with a little oil

Steam whole 3 minutes

---

Storage
Fridge: 2-3 days

---

Not suitable for freezing

Storage
Place fresh fish on an ice pack in the fridge, (or a re-sealable plastic bag filled with ice) which will keep it as cold as possible without freezing it. Put above another pan to catch any moisture. Raw fish should be used within one or two days

---

Vacuum pack or glaze then bag by wrapping in a plastic wrap and place in a plastic bag. Will last 4-6 months

Storage
Raw Make sure it is cleaned and dried thoroughly. Remove any giblets or organs that may be inside the turkey. Place in a shallow container (or wrap it securely with plastic wrap, aluminium foil, or sealed plastic bag). Store on the bottom shelf for 1-2 days (to prevent any cross-contamination and ensure a consistent temperature). Roast 3-5 days

---

Slicing before freezing helps with portion control when it comes to defrosting Wrap your turkey tight in foil to ensure no air will get to the meat while it’s in the freezer. Place your wrapped turkey in a large freezer-safe bag, pushing as much air out as possible. Note the date that you cooked the turkey, as well as the suggested use-by date on the front of the bag. Turkey will freeze well for around four months.

Uncooked:- Peel, then dice or chop it into useable pieces. Blanch for 2 minutes, pat dry using kitchen towels and bag up in portions. Seal bags and push as much excess air out as possible. Will last in freezer for up to 12 months. Cooked (i.e. boiled, sauteed, mashed, roasted or steamed). When cooled put a portion of cooked swede into each bag. Squeeze out any excess air as you seal the bag up. They will last in the freezer for up to 12 months.

Storage
Fridge: 3-5 days

---

Cooked. Slice into pieces so you can easily take out the portions. (TIP Soak it in some gravy before freezing. It will then stay succulent and juicy). Wrap each slice in foil or cling film, and place each slice into a freezer-safe bag. Will last around 2 months Unfreeze by putting it in the fridge overnight. DO NOT leave out to unfreeze. Uncooked Smaller cuts, such as chops are best used within 4 months. Mince, Stewing and Burger Meat is best used within 3-4 months.

Raw meat:- Large joints will last up to 12 months.Smaller cuts, such as chops are best used within 4 months. Mince, Stewing and Burger Meat is best used within 3-4 months. Wrap in cling film and aluminium file to prevent freezer burn Cooked Leftovers will last 2-3 months. Must be properly wrapped. in 2 layers of plastic wrapping Always store raw meat away from cooked meat to avoid contamination.

Both unshelled and shelled walnuts can be frozen the same way in either a plastic freezer container which has the ability to seal airtight, or a sealable freezer bag. (Avoid processing the nuts, i.e.chopping or grounding them until you are ready to add the nuts to your meal.) Walnuts absorb odours of food stored near them. So make sure the storage container you have chosen for the walnuts will protect it from absorbing other flavors in the freezer. Flash freeze a pack of walnuts so they can be easily to separated Note:- Walnuts can become rancid easily when exposed to warm temperatures. (due to their high oil content), which allows them to spoil quickly if left at room temperature for a period of time. An unopened bag of shelled or in-shelled walnuts kept in the pantry will stay fresh for up to 3 weeks. Walnuts can stay fresh for up to 6 months in the fridge . Kept in the freezer, walnuts will stay fresh for up to 1 year

Storage
Lasts 2 days in fridge. Place in glass of water.

---

Freeze the whole plant in an air-tight container or bag.

Storage
Fridge: 3 days

---

Thoroughly wash and dry. Lay out as a single layer and flash freeze. Transfer them to a freezer bag. Will last 8-12 months

Remove core and chop into wedges. Blanch for 2-3 mins. Pat dry and flash freeze for 8 hours then bag. Will last 3-4 months.

Wash, dry, and chop your greens. Blanche for 2-3 minutes, then put them into a freezer bag or container. Will last 3-4 months.

How to cook
Roast by preheating the oven to 200C Place pigeons on a roasting pan for about 20-25 minutes, basting them occasionally with the pan juices to keep the meat moist. Or pan-fry, by melting 15g butter and 1 tbsp oil in a frying pan, add the fillets. Cook for 30 seconds on each side over a high heat, then reduce the heat and cook for 4-5 minutes until the juices run clear when pierced with a fork.

---

Storage
Fridge 1-2 days

---

Whole birds can be safely stored in the freezer for up to a year. Portions of poultry, such as breasts, drumsticks, thighs or wings, can last for up to 9 months. Wrap in cling film then aluminium foil to avoid freezer burn