What to Eat: Food that’s good for your health, pocket and plate. Joanna Blythman

crop, as retailers and wholesalers will otherwise reject it.

      British chefs have been besotted by green beans and their aura of luxury and chic. In the 1980s and 1990s, bundles of imported green beans, blanched and tied with chives, became a common sight at functions and in aspiring restaurants. These days, imported green beans have become so over-used and so over-represented that they are increasingly being eclipsed on progressive restaurant menus by home-grown vegetables like celeriac and spring greens. UK-grown green and runner beans, on the other hand, are now seen as a special, seasonal treat worth seeking out.

      Will green and runner beans break the bank?

      At any time of year, there will always be a much cheaper, fresher and more interesting seasonal vegetable alternative to imported beans. Imported green and runner beans are always considerably more expensive than the seasonal UK- and Europe-grown equivalent. Fairtrade beans sell for a further premium, but they do represent a more ethical choice.

      If you have any space at all to grow things, even a patio, or a large pot on a balcony, consider growing beans. They grow very easily, crop abundantly and look really pretty.

      Herbs

      Without herbs, you’ll be cooking with one hand tied behind your back. They offer an easy, quick and varied toolkit for adding flavour and interest to even the most basic dishes. No dish looks or tastes mundane when fresh herbs have been used. On the contrary, they are the cook’s instant ‘fixer’, a transformative ingredient whose green presence makes the humdrum look and taste special. There is scarcely a dish that is not improved with a final scattering of fresh herbs.

      The flavours of individual herbs are unique, and even different varieties of the same herb can be markedly distinctive. The peppery basil you will see in markets in Italy, for instance, smells and tastes quite different from the more aniseed-flavoured sort that we commonly buy in our shops, or the small-leaved Greek bush basil. Flat parsley always tastes greener and more pungent than the curly type. Apple mint is quite unlike spearmint. On smell alone you can easily tell lemon thyme from the more common sort. And never make the mistake of buying a Russian tarragon plant instead of a French one, as the former tastes of zilch; the latter is the one you want.

      If you can’t grow a few of your own herbs, then it is best to buy those cut herbs that come simply wrapped in a thin, slightly stiff plastic pouch. Some herbs are still sold in rigid plastic packs, which often look good superficially, but tend to hide herbs that are rotten in the middle because they have been squashed and have had no air circulating around them.

      Herb plants sold for harvesting in the kitchen are fine if you only want a very small amount and no better loose-cut herbs are available, but they tend to produce rather spindly, leggy growth and have a pretty faint flavour and less aroma than you might expect from a herb plant bought in a garden centre and planted in soil. This is because they are really just clumps of overgrown, overcrowded seedlings – the sort that a gardener would normally thin out – that are competing with one another, rather than one healthy vigorous plant. These supermarket herb plants typically last for a shorter time than you might suppose.

      Dried herbs are worth considering in place of fresh but are not usually a substitute for fresh herbs as the drying process intensifies their flavour and perfume and produces a stronger, more intense effect, so they are better thought of as seasonings, like salt or spices. Some herbs do dry better than others. Dried parsley or coriander, for instance, is a waste of space, but dried tarragon, oregano and mint, on the other hand, can be more effective and more delicious in some dishes than the jet-lagged, flaccid, fresh equivalent, particularly outside the summer months.

      Things to do with herbs

      • Chop finely or blend fistfuls of basil, flat parsley and mint with smaller amounts of garlic, anchovy, Dijon mustard, capers, olive oil and vinegar or lemon juice to make a vibrant salsa verde that can be served with asparagus or any roasted meat or fish.

      • Make an omelette with thin discs of soft goat’s cheese and masses of chopped mint added at the last minute.

      • Tomatoes taste great sprinkled with fresh breadcrumbs that have been mixed with fresh thyme, sea salt and black pepper, drizzled with oil, then roasted.

      • Bay leaves have an affinity with lamb. Use them to perfume a lamb stock-based soup made with barley or spelt and chopped root vegetables.

      • Roast chicken legs in olive oil with chopped rosemary and quartered lemons. Make a gravy by deglazing the rosemary-lemon roasting juices in the roasting tin with white wine, scraping the tin to get all the bits.

      • Sage leaves are excellent when you sizzle them for seconds in hot oil until they become crisp. Handy for finishing off a herby risotto or for tarting up a soup.

      • Sorrel sauce is brilliant with fish cakes or baked fish. Just sweat chopped shallot in butter, deglaze the pan with white wine or vermouth, add cream and bubble up. Add shredded ribbons of sorrel, cooking only for a minute or two until the sorrel wilts and turns olive green.

      • Snippings of chive and chervil enliven simple scrambled eggs.

      • Thyme is a non-negotiable ingredient in the marinade for Caribbean jerk chicken.

      • Potato salad is vastly improved by heaps of chopped dill or fennel herb and chives.

      • Fresh pesto, made by blending basil, pine kernels, grated Parmesan and olive oil, puts the bought stuff in the shade.

      • Pour boiling water on fresh mint, fennel herb, lemon balm, bay leaves or verbena to make a fragrant tisane.

      Are herbs good for me?

      Each herb has its own precise chemical make-up but, collectively, herbs are mini treasure troves of the beneficial compounds that we associate with green plant foods, which is why they have been used medicinally for centuries. Fennel and mint have been used to soothe indigestion and colic, for instance, while thyme is used in many traditional medicine systems for coughs and as an antiseptic. Even if you only eat herbs in small quantities, they give you the opportunity to pick up small, but nevertheless useful amounts of natural plant compounds that are often lacking in diets top-heavy with processed food. Rather than thinking of herbs as just a flavouring or garnish to be used in small amounts, incorporate as many fresh herbs into your food as possible. Think handfuls of herbs, not decorative sprinkles.

      How are herbs grown?

      For simplicity’s sake, you can divide ‘fresh’ (undried) herbs into three groups. First, there are the hardier more shrubby herbs, such as rosemary, thyme, lavender and bay. These thrive outdoors in the UK and can often continue to grow throughout the winter months. The second group is the more tender-leafed herbs such as basil, coriander, tarragon, chervil, dill, oregano, marjoram and sorrel, which flourish in Britain only in summer months. Somewhere between these two groups – depending on the local climate where they are grown – come chives, parsley, mint, lovage, fennel and sage. They will appear earlier and have a longer growing season outdoors than the most tender herbs, but a really cold snap will usually see them off.

      For most of the year, the tender cut green herbs on sale in our supermarkets and greengrocers are imported by air from warmer countries, most commonly Israel, often Cyprus (especially flat parsley, mint and dill) and sometimes from Spain. From spring until autumn, most chains buy British herbs from milder areas of the UK and from the Channel Islands. Usually the more delicate herbs grown on any scale are cultivated under polytunnels, either to protect them from the heat of the sun or to shelter them from inclement weather, but herbs sold through outlets like farmers markets, farm shops or specialist herb suppliers may have been grown outdoors. Large-scale growers in both Britain and in Holland also cultivate herb plants for harvesting in the kitchen.

      If you are trying to keep an eye on where your herbs are coming from, it can be quite confusing. Some UK herb packers have adopted geographical-sounding names which suggest that the herbs come from Britain all year round when in fact they are only growing their own herbs in summer and simply packing imported herbs the rest of the time. So use your common sense. Would a tender leaf like basil come from northern Britain in January? It’s highly unlikely, whatever the label