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:
We’ve had some sad looking butternut squashes staring at us in the kitchen for a while and I finally took pity and tried out making my own quick tagine-styled dish. It is really good and not at all hard so give it a go if you have a squash glowering at you from the fridge!
Butternut Squash and Chickpea Tagine
-1 small butternut squash/ 1/2 a large one -1 onion, finely sliced -Olive oil, for frying in -1 garlic clove, finely diced -16 cherry tomatoes or 4 large tomatoes, sliced -450g cooked chickpeas -Rice, to serve -Greens, to serve
Cut up the butternut squash and remove the peel. Cut into fine chunks and fry in the olive oil with the onion, continually stirring so that the squash cooks, but does not burn. Fry for about 5-10 minutes, or until the squash is browning slightly and is cooked through.
Add the diced garlic followed by the tomatoes. On a high heat, stir the mixture like you did when frying the squash. You want the tomatoes to start to break down and release their juices, but not to burn. This could take between another 5-10 minutes.
Add the chickpeas and mix in well.
Serve with rice and greens. Also lovely with sweet potato.
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.
Growing your own herbs can be easy and take up little space. You can grow most of them all year round, indoors and outdoors, and can freeze any sudden gluts.
Parsley is my favourite herb (I’m not very herby, let me just quickly say).
Parsley is a species of flowering plant in the family Apiacea native central Mediterranean. The word “parsley” is a merger of the Old English petersilie (which is identical to the contemporary German word for parsley: Petersilie) and the Old French peresil, both derived from Medieval Latin petrosilium.
Garden parsley is a bright green, biennial plant in temperate climates, or an annual herb in subtropical and tropical areas. The two main groups of parsley used as herbs are curly leaf (i.e.) (P. crispum crispum group; syn. P. crispum var. crispum) and Italian, or flat leaf (P. crispum neapolitanum group; syn. P. crispum var. neapolitanum); of these, the neapolitanum group more closely resembles the natural wild species. Flat-leaved parsley is preferred by some gardeners as it is easier to cultivate, being more tolerant of both rain and sunshine, and is said to have a stronger flavour, while curly leaf parsley is preferred by others because of its more decorative appearance. A third type, sometimes grown in southern Italy, has thick leaf stems resembling celery.
The Ancient Greeks associated parsley with death as it was supposed to have sprung from the blood of Archemorus, whose name meant ‘Forerunner of Death.’ Homer tells the tale of chariot horses being fed parsley by warriors prior to battle in hopes of making the animals more light of foot. Victors at funeral games, athletic contests held in honor of a recently deceased person, were crowned with parsley. The saying ‘to be in need of parsley’ was saying that someone was terribly ill and not expected to survive. Greek gardens often had borders of parsley and rue which led to the saying “Oh! we are only at the Parsley and Rue” to signify when an undertaking was in contemplation and not fully acted upon.
The Romans did not generally eat parsley either but they did wear garlands of parsley on their heads during feasts to ward off intoxication. Parsley was kept away from nursing mothers because it was thought to cause epilepsy in their babies.
Old culture said that the slow and unreliable germination of parsley is because the seed goes nine times to the Devil and back before coming up. The ungerminated seeds are the ones that the Devil keeps for himself. The belief went even further, claiming that only if the woman was master of the household would parsley start to grow. In Suffolk, it was thought sowing Parsley seed on Good Friday would ensure the herb coming up “double”.
Like Ancient Greece, parsley was also associated with death in England. A common saying was ‘Welsh parsley is a good physic’ as ‘Welsh parsley’ signified the gallows rope. In Surrey and in other southern English counties it was said, “Where parsley’s grown in the garden, there’ll be a death before the year’s out.” It was also believed that if someone cut parsley, they would be later crossed in love. In Devonshire, it was believed that anyone who transplanted parsley would offend the ‘guardian genius’ who presides over parsley beds. The evil transplanter or a member of his family was thought to be punished within a year and in Hampshire peasants feared giving away parsley as it would bring ill-luck upon them.
Parsley history includes its use as an antidote against poisons. Sources suggest that parsley’s ability to counteract the strong smell of garlic was a possible source for this belief and usage. Parsley was used historically in veterinary medicine. Farmers once thought that parsley prevented a number of diseases in sheep and would plant fields of it to keep their flock healthy. The strong aroma would unfortunately attract an overabundance of rabbits which would come from long distances to eat the parsley leaving many farmers to fence in their fields.
If you intend to grow your parsley indoors, you can sow the seeds at any time of the year. Sow thinly, 0.5cm deep, in small pots of compost. Water well and place in a light, warm position and keep the compost moist. Plants can be grown on a light windowsill. Or you can sow outdoors, March-July. To grow outside, sow thinly, 1.5cm deep, directly where they are to grow. Seedlings should start to appear in 14-21 days. When they are large enough to handle, thin outdoor plants to 20cm apart. Keep moist and weed free. Or we do sow ours indoors and then transplant outdoors when the frosts have cleared. Parsley is great for sowing between other crops. The leaves of indoor plants can be picked at any time and those from outdoor plants, from May. Take a few from each plant so they regrow quickly.
Parsley’s volatile oils, particularly myristicin, have been shown to inhibit tumor formation in animal studies, and particularly, tumor formation in the lungs. The flavonoids in parsley, especially luteolin, have been shown to function as antioxidants that combine with highly reactive oxygen-containing molecules (called oxygen radicals) and help prevent oxygen-based damage to cells. In addition, extracts from parsley have been used in animal studies to help increase the antioxidant capacity of the blood. Parsley is an excellent source of vitamin C and a good source of vitamin A (notably through its concentration of the pro-vitamin A carotenoid, beta-carotene). Parsley is a good source of folic acid, one of the most important B vitamins. While it plays numerous roles in the body, one of its most critical roles in relation to cardiovascular health is its necessary participation in the process through which the body converts homocysteine into benign molecules.
Excessive consumption of parsley should be avoided by pregnant women. Normal food quantities are safe for them to consume, but consuming excessively large amounts may have uterotonic effects.
Another type of parsley is grown as a root parsley the Hamburg root parsley (more coming soon…). This type of parsley produces much thicker roots than types cultivated for their leaves. Root parsley is common in central and eastern Europe cuisine where it is used in coups and stews or simply eaten raw, as a snack (similar to carrots). We’ve found the easiest way of using it is roasting chunks like parsnips and eating a medley of homegrown roasted veg: carrots, parsnips, Hamburg root parsley and celeriac.
Parsley is widely used in European, Middle Eastern and American cooking. Curly leaf parsley is often used as a garnish (which is my favourite way of using it): in central Europe, eastern Europe, and southern Europe, as well as in western Asia, many dishes are served with fresh green chopped parsley sprinkled on top. Root parsley is very common in central, eastern, and southern European cuisines, where it is used as a snack or a vegetable in many soups and stews.
Here are two recipes that include parsley: one I’ve already posted a while ago, Mum’s Fish Pie, the other is for any fellow veggies, Baba Ganoush which is the most delicious dip ever when parsley is sprinkled on top…
For the topping: – 1kg potato – 50g butter – A dash of milk or cream – 70g grated cheddar cheese
For the filling: – 50g butter – 1/2 onion, finely sliced – 1 giant clove of garlic, finely diced – 1 cod fillet – 3 large tomatoes – 150ml double cream – Handful of parsley leaves
Additions: – Handful or parsley – Handful of chives
Preheat the grill to high or the oven to 200C.
Bring a large pan of water to the boil. Scrub the potatoes and cut them into chunks to boil in the pan. Turn the heat down to a simmer and leave until the potatoes are cooked through. To test they are done, stick a fork in the middle of a cube – if it slips off the fork without any persuasion easily, then it is cooked. Drain the water into another pan for boiling the tomatoes later. Put the butter and a dash of milk or cream into the pan and mash. Set aside until ready.
For the filling: melt the butter in a large frying pan. Fry the onion until it is golden brown. Add the garlic a fry briefly. Turn the heat down to low and add the cod fillet, letting it warm in the butter mixture.
Meanwhile, bring the old potato water to a rolling boil. Briefly dunk the tomatoes, whole, into the water for a couple of minutes so that the skins sag and are ready to peel off. Remove and place in a bowl and allow to cool before breaking them up into pieces.
Pour the double cream into the fish mixture, stirring it in so that it is combined. Add the parsley leaves, shredded into pieces. Remove from the heat straight away and continue to stir for a couple of minutes. Stir in the tomato pieces.
To assemble: scrape the fish mixture into the bottom of a large ovenproof dish. Put a thick layer of mashed potato on top and cover it with grated cheddar cheese. Cook under the grill for about 10 minutes or in the oven for about 30 minutes, or until the top is golden brown and cooked.
Serve with lots of vegetables, like peas, carrots, sweetcorn, runner beans, courgettes, broccoli, cauliflower etc. Scatter the parsley, torn over the top along with cut up chives.
-1 aubergine -3 small garlic cloves – ½tsp salt – Juice of 1 lemon – 1tbsp tahini paste – 1 ½tbsp olive oil -1tbsp chopped parsley – Black pepper – Flat breads, like maneesh or pitta breads, to serve – Mixed salad, to serve
Heat the grill to high. Prick the aubergine with a fork and grill, turning occasionally, until the skin is charred and blackened all over and the flesh feels soft when pressed. Leave to one side until cool enough to handle.
Crush the garlic. Tip into a food processor, add the lemon juice, tahini and olive oil and combine. Season with black pepper.
Cut the aubergine in half, scoop out the soft flesh and add to the mixture. Combine well so it is a smooth paste.
Spoon into a serving dish and top with a grinding of black pepper and parsley. Serve with bread and salad or it goes great with rice and as a topping to potato.
I always struggle with finding a vegetarian protein at Christmas and then I struggle to find one to pair with cranberry sauce afterwards. Cheese is always an option, it famously goes well with cranberry and redcurrant, but I’m not a huge fan of it at the moment. I love cranberry sauce with potatoes, and Brussels sprouts (Recipe: Potato, Brussel Sprout and Cranberry Bake), but that isn’t enough protein to tick the boxes for a well-balanced meal.
I tried red split lentils last night. I like red split lentils because I don’t have to soak them for hours before hand when I need an instant meal, they are very nutritious and filling and never taste how you think they are going to (they have a lemony taste to me). I use them a lot in daal (Courgettes and carrot Daal) but they are actually very nice just boiled, plain. And even more nice with a little bit of sweet cranberry sauce added to them.
Do you know what else goes really well with cranberry sauce? Runner beans. I dug out a packet we froze from this years harvest.
I’ve got another 3 1/2 large jars of cranberry sauce from December left to eat up… 🙂
Lentils, potatoes, runner beans and cranberry sauce
-4 medium sized potatoes -250g red split lentils -8 serving spoons worth of runner beans -4 generous tsp of cranberry sauce, to serve
Pierce holes in the potatoes and place in the microwave. Heat for approximately 10-15 minutes, or until the potatoes are soft and squishy and have cooked through.
Meanwhile, bring a small pan of water to the boil. Add the red split lentils and simmer for about 15 minutes or until they have absorbed the water and are cooked. If there is any spare water, drain, and put to one side.
Bring another pan of water to the boil and add sliced beans into it. Boil for about 6 minutes or until the beans are cooked. Drain.
Place a potato on each plate and slice open. Spoon lentils next to it and 2 serving spoons of runner beans. Add a large dollop of cranberry sauce to serve.
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.