Just look at that red cabbage… homegrown and harvested from the plot yesterday.
It was the first time I have ever grown red cabbages before and I thought it was so beautiful, I decided to eat some. I went from cabbage hater, to ‘green cabbages are ok’ to ‘wow, red cabbages are good cooked too!’
Why should we eat cabbages?
89g of raw cabbage contains –
Vitamin K: 85% of the RDI
Vitamin C: 54% of the RDI
Folate: 10% of the RDI
Manganese: 7% of the RDI
Vitamin B6: 6% of the RDI
Calcium: 4% of the RDI
Potassium: 4% of the RDI
Magnesium: 3% of the RDI
Vitamin B6 and folate are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system. Cabbage is especially high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers and vision loss. While both green and red cabbage are excellent sources vic C, red cabbage contains about 30% more. One cup (89 grams) of chopped red cabbage packs in 85% of the recommended intake for vitamin C, which is the same amount found in a small orange. So I might avoid Fresher’s flu…
Cruciferous vegetables like cabbage contain many different antioxidants that have been shown to reduce chronic inflammation. Sulforaphane, kaempferol and other antioxidants found in brassicas are likely responsible for their anti-inflammatory effect.
Cabbage is full of gut friendly insoluble fibre, a type of carbohydrate that cannot be broken down in the intestines. Insoluble fiber helps keep the digestive system healthy by adding bulk to stools and promoting regular bowel movements. Cabbage is also rich in soluble fibre which has been shown to increase the number of beneficial bacteria in the gut. These bacteria perform important functions like protecting the immune system and producing critical nutrients like vitamins K2 and B12. Eating cabbage keeps your digestive system happy.
Red cabbage contains powerful compounds called anthocyanins. They give this vegetable its vibrant purple colour. Anthocyanins are plant pigments that belong to the flavonoid family. Many studies have found a link between eating foods rich in this pigment and a reduced risk of heart disease. Cabbage contains more than 36 different kinds of anthocyanins…
How to eat it?
Raw is probably best as most of the nutrients will be withheld that can sometimes leave during the cooking process. But I find raw cabbage icky. Steamed is the next best, followed by boiled, roasted, fried.
We boiled it and ate our red cabbage with lots of other homegrown produce for dinner – potatoes, sweetcorn, green Savoy cabbage, carrots, runner beans and courgette. It was beautiful and yummy and helped to ease my sore gut that had been suffering all day. See – homegrown produce is so good for you!
Update: one more pumpkin left to harvest… the other plants have all turned brown and died from powdery mildew so I cut their fruits off and took them inside to cure (more information here for those who are interested: Curing pumpkins). I’m leaving the last one on to make sure it ripens more and will take it away when the plant finally has to go.
Blight has hit the veg garden and the potatoes are starting to go – thank goodness it came so late this year as the main crop potatoes have managed to grow properly before the disease came. The tomatoes are going to suffer and I am expecting a lot of green ones to fall off soon but we did pretty well with the red tomatoes being grown outside this year in this once in a lifetime heatwave.
The autumn harvest of raspberries is being as wonderful as always. We had them last night for dessert along with homemade chocolate brownie ice cream and cookies and cream ice cream (recipes can be found on my Beagle Baking blog:
It would be hard to summarise what we have been up to in the vegetable garden lately, so I took my crappy phone over with me to take some photos to show what we have been up to…
The broadbeans are doing really well. These I sowed as seed last autumn and we have already harvested a large amount, some small pods, some big that have been shelled.
This week we have harvested: broadbeans, parsley, Swiss chard (or perpetual leaf spinach), rocket, lettuce, radishes, cucumber, garlic, tree cabbage and wild strawberries.
After trying sooooo many times to grow spinach and carrots this year, I have started again with fresh seeds – fingers crossed it will work!
I also planted out my pumpkins today, the last crop to go outside. Now I just have to get a serious move on with my sweet potatoes and some of my tomatoes need larger pots too…
Potatoes are looking as lovely as ever. I think I should just stick to potatoes. They seem to be all I can manage!
We have had really bad slug and snail damage this year – even the onions have suffered, which is very unusual. Protection has been put in place to save our babies at the cost of bug life 😦 There are only so many crops you can lose before you have to take action.
Our lovely runner beans are growing every day. The ones in the front row of this picture are the ones that we planted two years ago and left the roots in the ground. We covered them up to protect them from the frost over winter and now they have grown beautifully yet again. There are another two trenches of beans in the background, and another couple in the garden. Got to love beans.
Other than that, it has been weeding and feeding non-stop here. Working on clay soil at another garden has made me realise how hungry our plants must be on sandy soil. Compared to the other garden, ours need constant watering and manuring to keep them fit and strong.
Not to try and scare fellow gardeners but hey, its not far off till March – the biggest sowing month of the year!
This is when my sowing indoors becomes nuts, but because of the frosts there is little you can sow directly outdoors at this time of year still.
What you can sow are the hardy things like Broad Beans, winter Salad – Lettuce, Meteor Peas … but they all need to be sown under horticultural fleece and, ideally, a cold frame.
But do you know what is a good idea to sow directly outdoors first thing in the season, that has to remain under the cover of fleece the whole year round thanks to pesky flies? Carrots.
Carrots don’t like to be transplanted, they need a lot of time to develop, and need covering from carrot flies anyway so why not make a little bed and sow some seeds?
To make you want to grow your own carrots, here is a recipe to get you enthusiastic. Do you know what carrots go great in? Bolognese.
*To make it vegetarian, omit the meat. You can put pre-soaked or canned kidney beans in instead, but you don’t need to add more protein if you are serving it with grated cheese.*
-Olive oil, for frying -1 large onion, finely sliced -4-6 giant carrots, or the equivalent as small ones -2 garlic cloves, finely diced -x2 450g cans of tinned tomatoes -500g beef mince (optional) -Dash of soy sauce -Dash of Lea and Perrins Worcester sauce -Pinch of salt -Pinch of pepper -Spaghetti, to serve (about 500g) -Peas, runner beans or broccoli, to serve -400g grated cheddar cheese, to serve
Warm the olive oil in a large frying pan. Fry the onion and the grated carrot together, stirring the contents. You want the carrot to lose some of its orange colour, to cook, but you don’t want it all to burn.
Once the carrot is cooked, add the tinned tomatoes and the diced garlic. Mix in well.
In a separate frying pan, fry the mince meat if using. Once cooked, add to the sauce, or if using kidney beans, drain if from a can and add to the sauce straight away instead. Mix well.
Add the flavourings and stir. Leave it to come to the boil and then turn the flame down and allow it to simmer.
Meanwhile, cook the spaghetti in boiling hot water until cooked through. Bring another pan to the boil and cook the greens.
Serve with a helping of spaghetti and greens, the bolognese on top, and a good helping of grated cheddar.
Left overs can be used for chilli con carne (just add diced chilli) or for lasagne.
One of the best dishes for cooking up unwanted veg from the garden or your fridge has got to be a stir-fry.
Almost and veg can go in, a basic one is very quick, once you have prepared all of the vegetables and the content shrinks down so much in the pan, that you can easily get rid of a few items from the storage.
I think you could probably get away with any veg but it all depends on taste. Personally, these veggies seem to be good to use, according to me:
carrots, bell peppers, celery, broccoli, cauliflower, cucumber is surprisingly good, any green leaves, like spinach, pak choi, swiss chard, Spanish tree cabbage, ordinary cabbage, kale, spring onions, garlic, normal onions, sweetcorn, mushrooms…
I’m sure there are more.
Another good think about stir-fries is that they can easily be vegetarian or vegan too. I don’t make them as much as I should do, but stir-fries are the way to use up veg when you have a glut.
So here is ONE basic, simple stir-fry recipe that is veggie/vegan appropriate. I use stir-fry oil from Sainsbury’s (because I’m lazy) but for this recipe I have included the basic flavourings for making your flavourings from scratch.
A Basic Mushroom Stir-Fry
For the flavourings:
-2tbsp olive oil -2 garlic cloves, finely diced -2 spring onions or 1 large onion, finely diced -1tsp grated ginger -1/2tsp finely diced chilli
-8 mushrooms, finely sliced -1 red, 1 yellow, 1 green (or the equivalent in the same colour) bell peppers, de-seeded and finely sliced -4 celery stalks, sliced -3 handfuls each of kale, swiss chard, tree cabbage and spinach; de-stalked and shredded
-Dash of soy sauce -Dash of sesame seed oil
-Noodles, to serve
Heat the oil up in the pan. Add the garlic and the onion and sauté gently. Turn the heat down to simmer and add the ginger and chilli. Stir for about a minute.
Add in the sliced mushrooms, bell peppers and celery. Fry for a few minutes until starting to look a little brown.
Stir in the shredded green leaves. Leave for a few more minutes and then add a dash of soy sauce and sesame seed oil. Stir and leave for a minute or two.
I will admit it – I used to hate carrot cake. The idea of a vegetable in a cake, an orange vegetable at that, was just crazy. But, now I can literally eat my own words. I’ve had at least three different types of really good carrot cake recently, but the best so far has been a recipe my mum made from the River Cottage Veg Patch handbook.
Now, she adjusted the recipe a bit. She added more dried fruit, salted butter instead of oil and any extra salt, instead of apple sauce she grated a whole apple and a pear (in a food processor) because our trees have been so generous this year, she ground the walnuts up (because that’s our trick ingredient to a good homemade cake) and she made the mistake of adding the syrup that is meant to go over the top at the end into the actual cake, but it was so much better. It wasn’t sickly sweet or sticky then, it made the cake instead moister and more delicious.
It is a darling of a recipe and very good for you too!
River Cottage Carrot Walnut Cake
– 150g sultanas, raisins, currants -220g self-raising flour -1 tsp baking powder -1 tsp ground cinnamon -1 tsp ground ginger -Pinch of ground cloves -220g light brown sugar, plus an extra 3 tbsp for the syrup -116g salted butter -Finely grated zest and juice of 1 orange -2 eggs, lightly beaten -225g apple and pear, coarsely grated -270g carrots, peeled and coarsely grated -80g walnuts, ground -1 tbsp lemon juice
Preheat the oven to 170°C. Line a 20–22cm square cake tin, about 8cm deep, with baking paper.
Sift together the flour, baking powder, cinnamon, ginger and ground cloves.
In a large bowl, whisk together the 220g sugar, butter and orange zest until well combined, then whisk in the eggs until the mixture is creamy. Fold in the apple and pear, followed by the flour mixture until just combined. Next fold in the grated carrots and ground walnuts.
While the cake is in the oven, make the syrup. Put the orange juice into a small saucepan with the 3 tbsp light muscovado sugar and 1 tbsp lemon juice. Warm over a low heat, stirring until the sugar dissolves. Fold into the cake with the sultanas.
Spoon the mixture into the prepared tin and smooth the surface with a spatula. Bake for about 1 1/4 hours, until a fine skewer inserted into the centre comes out clean. If the cake appears to be overbrowning before it is done, cover the top loosely with foil.
Stand the cake tin on a wire rack and leave to cool. Serve hot or cold. Store in an air-tight tin.
The beetroot is the taproot portion of the beet plant, usually known in North America as the beet, also table beet, garden beet, red beet, or golden beet. It is one of several of the cultivated varieties of Beta vulgaris, grown for their edible taproots and their leaves, beet greens. Beta is the classic Latin name for beets, possibly Celtic origin before becoming bete in Old English in the 1400s.
Other than as a food, beets have use as a food colouring and as a medicinal plant. From the Middle Ages, beetroot was used as a treatment for a variety of conditions, especially illnesses relating to digestion and the blood. Bartolomeo Platina recommended taking beetroot with garlic to nullify the effects of “garlic-breath”. Many beet products are made from other Beta vulgaris varieties, particularly sugar beet. During the mid-1800s, beetroot juice was used to colour wine. Beetroot can also be used to make wine nowadays completely, no longer just an addition to the drink made from grapes.
I’ve only ever used ‘Bolthardy’ but I think that it is a brilliant variety. Very rich, dark pinky-red colour, tastes pretty good and lasts in the ground for a long time. I grew too many two years ago and had loads left over in the ground (seeing as only three people in my family liked beetroot then). I thought they would just rot and I would give them to the pigs in winter, but they didn’t. I have been pulling them up two summers on. The outside is as rough as I thought it would be so I discard them, but the inside is still usable. Of course, I would recommend harvesting them in their first season as that will be when they are most delicious!
Another variety I have seen in a vegetable garden lately is candy coloured beetroot – white with pink swirls in it, called ‘Chioggia’. It is very pretty and tastes good too.
To grow beetroot seeds, sow thinly, March-July, where they are to crop, 2.5cm (1″) deep, directly into finely-prepared, well-cultivated, fertile soil, which has already been watered. Allow 30cm (1′) between rows. I discovered that mine grew so much better when the ground was fed with well rotted manure. Beetroots can be grown in shade, but they seem to prosper more in direct sunlight. Keep them shaded when starting off with horticultural fleece. Regular sowings every three weeks should ensure a continuous supply of young beetroots. Harvest June-October. Harvested roots can be stored in dry sand for winter use.
Usually the deep purple roots of beetroot are eaten boiled, roasted or raw, either alone or combined with any salad. A large proportion of the commercial production is processed into boiled and sterilised beets or into pickles. In Eastern Europe, the beetroot soup borscht is popular. In India, chopped and spiced beetroot is a delicious side dish. A traditional Pennsylvania Dutch dish is picked beet egg. Hard-boiled eggs are refrigerated in the liquid left over from pickling beets and allowed to marinate until the eggs turn a deep pink-red colour. In Poland and Ukraine, beet is combined with horseradish to form popular cwilka. This is traditionally used with cold cuts and sandwiches or added to a meal consisting of meat and potatoes. In Serbia cvekla is used as a winter salad, seasoned with salt and vinegar, alongside meat dishes. As an addition to horseradish it is also used to produce the “red” variety of chrain, a popular condiment in Eastern European cuisine. A slice of pickled beetroot is combined with other condiments on a beef patty to make an Aussie burger. When beet juice is used, it is most stable in foods with a low water content, such as frozen novelties and fruit fillings. Beatnins, obtained from the roots, are used industrially as red food colouring e.g. to intensify the colour of tomato paste, sauces, desserts, jams and jellies, ice cream, sweets, and breakfast cereals.
Oldest archeological proofs that we used beetroot in ancient times were found on the Neolithic site of Aartswoud in the Netherlands and in Saqqara pyramid at Thebes, Egypt, which dates from third millennium BC. There are Assyrian texts that say that beetroots were growing in the Hanging Gardens of Babylon in 800 BC. We can be positive that Mesopotamia knew about beetroots at that time because of these texts. Ancient Greeks cultivated beetroot around 300 BC but didn’t use the roots of the plants, only eating the leaves. They still respected the root and offered it to the sun god, Apollo, in the temple of Delphi and also considered it to be worth its weight in silver. Hippocrates used leaves of beetroot for binding and dressing wounds while Talmud, written in 4th and 5th century, advises eating beetroot, among other things, for longer life. Romans ate the roots but mainly for medicinal purposes. They used it as a laxative or to cure fever. Some used it as food as Apicius, the famous Roman gourmet, wrote a book called “The Art of Cooking” and in it gave recipes with beetroots used in broths and salads with mustard, oil, and vinegar. The root part of the beet was cultivated for consumption in either Germany or Italy, first recorded in 1542. The Elizabethans enjoyed them in tarts and stews. Medieval cooks stuffed them into pies. All these uses were an old variant of beetroot which was long and thin like a parsnip. This variety is thought to have evolved from a prehistoric North African root vegetable. The one that we know today appeared in the 16th and 17th century in Europe. It needed a few hundred years more to become popular in Central and Eastern Europe where new cuisines with beetroot started appearing. In 1747 a chemist from Berlin discovered a way to produce sucrose from beets. His student, Franz Achard, perfected this method for extracting sugar, leading him to predict the inevitable rise of beet beer, tobacco and molasses, among other products. The King of Prussia subsidized a sugar beet industry. The first plant was built in what is now western Poland. Today, around 20 percent of the world’s sugar comes from sugar beets. Beet sugar production requires 4 times less water than sugar cane production, making it an attractive crop throughout Europe. In Victorian times, beetroot was used to bring color to an otherwise colorless diet and as a sweet ingredient in desserts. Industrialisation allowed for easier preparation and conservation of vegetables, so beetroot became more available. The rosy betalain-rich juice of red beets was used as a cheek and lip stain by women during the 19th century, a practice that inspired the old adage “red as a beet.” Food shortages in Europe following World War One caused illnesses, including cases of mangel-wurzel disease. It was symptomatic of eating only beets. After the Second World War, because of the rations in some places, the most available vegetable was pickled beetroot in jars.
The beet greens (leaves) are also edible. The young leaves can be eaten raw as part of a leafy salad whilst the older ones are better boiled or steamed, like cooked spinach. I find that the leaves are very strong tasting and don’t particularly like them. But my poultry love them. Do not cut the leaves, but twist them off to prevent the colour ‘bleeding’.
Many complain that beets have an “earthy” taste, which isn’t far off the mark. Beets contain a substance called geosmin, which is responsible for that fresh soil scent in your garden following a spring rain. Humans are quite sensitive to geosmin, even in very low doses, which explains why our beet response ranges from one extreme to the other.
They are rich in antioxidants, folic acid, potassium, and fiber. They also contain unique antioxidants called betalains, which are currently being studied as a potential weapon in the fight against cancer. Beetroot can lower blood pressure and may increase blood flows to the brain thereby preventing dementia. A 2010 study carried out by Queen Mary’s University in London found that drinking just one 250ml glass of beetroot juice a day dramatically lowered blood pressure for several hours. Nitrates lower blood pressure because bacteria in the mouth and gut convert it into the gas nitric oxide, which relaxes and widens the blood vessels, allowing blood to circulate more freely. Tests were conducted to see if beetroot would effect athlete’s performances. Athletes could run faster after drinking beetroot juice and cyclists racing in high altitudes had quicker finishing times, averagely 16 seconds quicker after drinking beetroot juice too. Betacyanin, the pigment that gives beetroot its rich hue, is a powerful antioxidant that has been shown to possess anti-cancer properties. In 2011, a study carried out by Howard University in Washington, USA, found that betacyanin slowed tumour growth by 12.5 per cent when exposed to prostate and breast cancer cells. I remember reading an interview a while ago in the Telegraph about tennis player Ross Hutchins who suffered from a variety of cancer. He had beetroot and orange juice every morning and evening. ‘Even when I was feeling really ill, I made sure I nailed eight beetroots a day,’ he says. The red colour compound beatnin is not broken down in the body, and in higher concentrations may temporarily cause urine or stools to assume a reddish colour, in the case of urine a condition called beeturia.
I really didn’t like beetroot. I really intensely disliked it. The first time I got myself to like beetroot was when it was grated with a leafy green salad alongside a baked potato with cheese and baked beans. I had to finish everything on my plate, including the beetroot, but surprisingly, I actually came round to it. It was ok grated into tiny pieces, not so earthy and overpowering. I was pretty happy as it meant I could grow it in the garden and actually eat it. They didn’t convert me into a radish or fennel fan, but beetroot was good enough. I have been harvesting my two year old beetroots and enjoying them at last.
Sprinkle grated beetroot over mashed avocado on toast, it looks beautiful. Another thing I like is grated beetroot sprinkled on top of toast that has been covered with butter and a poached egg yolk (I don’t like egg whites. I’m sorry I’m so fussy…).
You can still sow most of the vegetables I have mentioned in previous months (e.g. radishes, spinach, lettuce, courgettes, spring onions…) but here are some new ones that you have to wait until April for: