Pan-Seared Duck with Berry Glaze and Sweet Potato Mash

Duck gets a bad rap for being fussy or restaurant-only territory, but honestly? It's one of the easiest proteins to cook at home. The fat does all the work for you, the skin crisps up beautifully, and you're left with meat that's tender and flavourful without much effort. Pair it with a quick berry reduction and some mashed sweet potato, and you've got yourself a proper meal that happens to be packed with sleep-supporting nutrients.

Ingredients (serves 2):

For the duck:

• 2 duck breasts (skin-on, about 200g each)

• Sea salt and freshly cracked black pepper

• 1 sprig fresh thyme

For the berry glaze:

• 150g mixed berries (frozen work fine)

• 2 tbsp balsamic vinegar

• 1 tbsp honey

• 1 clove garlic, minced

• 1 sprig fresh rosemary

• Pinch of sea salt

For the sweet potato mash:

• 2 large sweet potatoes (about 600g), peeled and cubed

• 2 tbsp butter or olive oil

• 3 tbsp full-fat milk or cream

• Sea salt and white pepper

• Pinch of cinnamon (optional)

To garnish:

• Fresh thyme leaves

• Extra berries

Method:

1. Prepare the sweet potato mash: Chuck your cubed sweet potatoes into a large pot of salted water. Bring to a boil and cook for 15-20 minutes, then drain well, return to the pot, and add butter, milk, salt, white pepper, and cinnamon if you're using it. Mash until smooth. Cover and keep warm.

2. Score the duck: Pat the duck breasts completely dry with kitchen paper for crispy skin. Using a sharp knife, score the skin in a crosshatch pattern, cutting through the fat but not into the meat itself. Season generously with salt and pepper on both sides.

3. Sear the duck: Place the duck breasts skin-side down in a cold frying pan. Turn the heat to medium and just leave them alone for 6-8 minutes. Pour off excess fat as it accumulates (save it for roasting potatoes later). Flip the breasts over, add the thyme sprig, and cook for another 3-4 minutes for medium-rare. Transfer to a plate, tent loosely with foil, and let them rest for 5-10 minutes.

4. Make the berry glaze: Add the berries, balsamic vinegar, honey, minced garlic, and rosemary in the pan. Cook over medium heat for 5-7 minutes, until everything thickens into a glossy glaze. Pull out the rosemary sprig and season with a pinch of salt. 

5. Serve: Spoon the mash onto warm plates, slice the duck, and drizzle with the berry glaze. Garnish with fresh thyme and a few whole berries.

Serving Suggestions:

• Serve with sautéed greens like spinach or cavolo nero

• Add roasted Brussels sprouts with toasted hazelnuts

• Pair with a simple rocket and walnut salad

• Perfect with roasted root vegetables for an autumn meal

• Add wilted kale with garlic for extra nutrients

The Recipe's Health Benefits:

• Duck breast: Loaded with selenium, a powerful antioxidant mineral that supports DNA repair and thyroid function. Duck also delivers high-quality protein, iron, and B vitamins including B6 and B12, which are essential for energy production and nervous system health.

• Mixed berries: Packed with anthocyanins and polyphenols that reduce oxidative stress and inflammation. Dark berries are particularly rich in natural melatonin, the hormone that regulates your sleep-wake cycle. Regular consumption has been linked to improved cognitive function and cardiovascular health.

• Honey: A natural source of antioxidants and contains trace amounts of vitamins and minerals. Raw honey also has antimicrobial properties.

• Garlic: Contains allicin, a sulphur compound with anti-inflammatory and cardiovascular benefits. Regular garlic consumption supports healthy blood pressure.

• Sweet potatoes: Rich in beta-carotene (which converts to vitamin A), fibre, and complex carbohydrates that promote steady blood sugar levels. Also a good source of magnesium and potassium, minerals that support muscle relaxation and sleep quality.

Product Spotlight

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