Sometimes you just need a really quick, easy meal to make at the end of the day. Or the middle of the day.
But wouldn’t it be great if it was actually pretty nutritious too? Or even better, using things you could possibly grow yourself?
I love making meals where everything can be grown in my own garden. It is sad, but I get very over-excited about it.
Here is one, really quick and easy idea to try…
Microwaved Potatoe with Mushrooms and Tomatoes
-1 medium/large potato -Knob of salted butter -2 large tomatoes -4 button mushrooms -Salad or green veg, to serve
Poke holes in the potato and put it in the microwave for about 10-20 minutes, depending on the heat of the microwave. Keep checking – when it feels squishy all over, it is done.
Melt the butter in a small saucepan or frying pan. Chop the mushrooms into fine pieces and gently fry in the butter.
Chop the tomatoes up into chunky pieces and add to the frying mushrooms. Stir and leave to fry on a low heat for a few minutes. Once the mushrooms are darkened and the tomatoes are cooked, remove from the heat and serve with the potato and some salad or green veg.
I considered writing a post about eating disorders to mark ED awareness week, despite this being a kitchen garden blog, simply because it has been exactly one year since I went to hospital myself.
I considered writing about how hard any eating disorder is, how different, how similar, how corrupting, how painful. I was going to list the physical problems, like the pain of sitting down on the toilet with not bottom for protection, and the mental problems, like the fear of guilt that makes you feel like you are going to explode. I had a long, long, long list written out, but then I realised: you don’t need me to tell you how bad any illness is. I’m not here to frighten anyone, I’m here to offer some light.
What you need to know is that
When you don’t have an eating disorder…
you feel happy.
you can breath again.
you feel warm.
you can eat proper meals.
you can sit down and watch a movie or read a book.
you can smile.
you can straighten up again.
you can hold a conversation with another human being.
you can exercise because you can, not because you have to or ‘want’ to, but because your body is well enough so you can, for fun!
is enjoying the little things in life you were ignoring.
is buying clothes from the adult section.
is being a truthful person no longer lying.
is being a good friend, daughter/son, sibling, partner.
is being able to join in with Christmas or Easter or birthdays.
is feeling alive.
is being able to say ‘sod you ED, I beat you!’
Many professionals have likened an eating disorder to someone with a broken arm or leg, that you have to give it time to heal. I’ve never quite seen that connection. TO me, the best way to describe an eating disorder is to compare it to an addiction – drugs, alcohol, even smoking. It is accepted that it is really hard to break these addictions, but there is an awful lot of secrecy and words not said. Broken body parts are acceptable to talk about, to be on display. Eating disorders are there to be hidden, to be shameful, embarrassing, a secret. No one goes round advocating that they have one, everyone else goes around staring and whispering, being frightened of this unknown, well, thing. But back to likening ED to addictions: Most of the time it involves intervention, extreme therapy and abstaining from the substance forever. Well, an eating disorder is like these addictions, but the thing we are addicted to is not an external object, but inside us. We become addicted to the feelings we get when we restrict/overeat/purge/exercise and it becomes our safety net. As the world becomes more terrifying, that bond gets stronger. It is so hard to change someone’s mind. For some reason, the pain you get from an eating disorder seems better than the pain you feel when you go against it, then you are stuck in a cycle and it is so hard to break.
Life is hard. I’m sitting here, a year on, and my meal plan has been slightly increased again – not because I’ve lost weight, but because I’m still a couple of kg under what would be the healthiest weight for me to maintain to be safe from anything that might cause me to lose weight in the future. Even now, I have to keep a strict eye on myself at all times.
I still have bad days. Some VERY bad days where everything hurts so much. I sometimes would not get up if it was not to feed my cat and the idea that I could garden or practice yoga, the three things in the world that make me feel at ease and give my life meaning at this point in time.
I am recovered, but I still have an eating disorder – my way of looking at the world is different to everybody else’s. I can’t afford to skip a meal otherwise it means I’m ‘ill’ again. I can’t eat at random times, I have a strict timetable to keep to. I can’t join in with random exercises otherwise hyper-gymnasia takes hold. My whole day is about staying in control and not losing my hold of the steering wheel – because once we are off course, it is hard to get back. Life feels very hard sometimes. If anyone wants to know how an addictive eating disorder feels, listen to Sara Bareilles ‘Gravity’ on YouTube. https://www.youtube.com/watch?v=A_U6iSAn_fY
But then I have those beautiful moments. Those moments when I see my broad beans poking up their heads from the soil. When the first blossoms flower on the trees. When I feel the sun on my face. When I’ve cooked a dish I’m proud of. When my dog bounds up to me in the snow. When my sister or brother crack a joke that makes me laugh until my sides hurt.
Eating disorders are like all addictions – they take a very strong hold of you, but they don’t really own you. Despite how you feel, you can always come back. There is always something to come back to.
Everyone: if you know someone who is struggling from an eating disorder, give them a hug and tell them that they are not alone despite what they think, and that you love them. Sometimes that’s all anyone needs to hear to chase a daemon away. Stay safe, stay strong, stay happy.
I’m writing another book, this one is for everyone, to teach us all how to find sunshine in our lives.
Now, I don’t grow bananas. England isn’t that kind, even in the south. But I do love bananas. I do eat bananas, a lot. And I would love to grow bananas. But because I can hardly keep citrus trees alive and I’ve already half killed to plums and a pear in my short gardening life-time, best not to go there…
But I’ve done my research and I present to whoever can grow bananas an ‘all you need to know page’, I hope!
Banana, an edible fruit, botanically a berry, produced by several kinds of herbaceous plants in the genus Musa. In some countries, bananas used for cooking may be called plantains. The fruit is variable in size and colour and firmness, but usually elongated-ly curved with soft, rich flesh in starch covered in the middle by a rind that can be green, yellow (yay), red, purple or brown. The fruit grows from the top of the plant, hanging in clusters. Almost all bananas come from the wild species Musa acuminate and Musa balbisiana.
Worldwide, there is no sharp distinction between “bananas” and “plantains”. Especially in the Americas and Europe, “banana” usually refers to soft, sweet, dessert bananas, particularly those of the Cavendish group which are the main exports from banana-growing countries. By contrast, cultivatorswith firmer, starchier fruit are called “plantains”. In other regions, such as South East Asia, many more kinds of banana are grown and eaten, so the binary distinction is not useful and is not made in local languages.
The word banana is thought to be of West African origin, possibly from the Wolof word banaana, and passed into English via Spanish or Portuguese
All the above-ground parts of a banana plant grow from a structure usually called a corm. Plants are normally tall and fairly sturdy, and are often mistaken for trees but what appears to be a trunk is actually a “false stem” or pseudostem. Bananas grow in a wide variety of soils, as long as the soil is at least 60 cm deep, has good drainage and is not compacted. The leaves of banana plants are composed of a “stalk”, petiole, and a blade, lamina. The base of the petiole widens to form a sheath – the tightly packed sheaths make up the pseudostem, which is all that supports the plant. The edges of the sheath meet when it is first produced, making it tubular. As new growth occurs in the centre of the pseudostem the edges are forced apart. Cultivated banana plants vary in height, depending on the variety and growing conditions. Most are around 5 m (16 ft) tall, with a range from ‘Dwarf Cavendish’ plants at around 3 m (10 ft) to ‘Gros Michel’ at 7 m (23 ft) or more. Leaves are spirally arranged and may grow 2.7 metres (8.9 ft) long and 60 cm (2.0 ft) wide. They are easily torn by the wind, resulting in the familiar frond look. When a banana plant is mature, the corm stops producing new leaves and begins to form a flower spike or an inflorescence. A stem develops which grows up inside the pseudostem, carrying the immature inflorescence until eventually it emerges at the top. Each pseudostem normally produces a single inflorescence, also known as the “banana heart”. After fruiting, the pseudostem dies, but offshoots will normally have developed from the base, so that the plant as a whole is perennial. In the plantation system of cultivation, only one of the offshoots will be allowed to develop in order to maintain spacing. The inflorescence contains many bracts between rows of flowers. The female flowers, which can develop into fruit, appear in rows further up the stem, closer to the leaves, from the rows of male flowers. The banana fruits develop from the banana heart, in a large hanging cluster, made up of tiers (called “hands”), with up to 20 fruit to a tier. The hanging cluster is known as a bunch, comprising 3–20 tiers or commercially as a “banana stem”, and can weigh 30–50 kilograms (66–110 lb). Individual banana fruits (commonly known as a banana or “finger”) average 125 grams (0.276 lb), of which approximately 75% is water and 25% dry matter (nutrient table, lower right). The fruit has been described as a “leathery berry”. There is a protective outer layer (a peel or skin) with numerous long, thin strings (the phloem bundles), which run lengthwise between the skin and the edible inside. In cultivated varieties, the seeds are diminished nearly to non-existence; their remnants are tiny black specks in the interior of the fruit.
Farmers in SE Asia and Papua New Guinea first domesticated bananas. Recent archaeological and palaeoenvironmental evidence at Kuk Swamp in the Western Highland Province of Papua New Guinea suggests that banana cultivation there goes back to at least 5000BC and possibly to 8000 BC. It is likely that other species were later and independently domesticated elsewhere in Southeast Asia. Southeast Asia is the region of primary diversity of the banana. Areas of secondary diversity are found in Africa, indicating a long history of banana cultivation in the region. There are numerous references to the banana in Islamic texts beginning in the 9th century. By the 10th century the banana appears in texts from Palestine and Egypt. From there it diffused into North Africa and Muslim Iberia. During the medieval ages, bananas from Granada were considered among the best in the Arab world. Bananas were certainly grown in the Cyprus by the late medieval period. Writing in 1458, an Italian traveller and writer wrote favourably of the extensive farm produce of the estates at Episkopi, near modern-day Limassol, including the region’s banana plantations. Bananas were introduced to the Americas by Portuguese sailors who brought the fruits from West Africa in the 16th century. Portuguese colonists started banana plantations in the Atlantic Islands, Brazil, and western Africa. North Americans began consuming bananas on a small scale at very high prices shortly after the Civil War, though it was only in the 1880s that the food became more widespread. As late as the Victorian era, bananas were not widely known in Europe, although they were available. Verne introduces bananas to his readers with detailed descriptions in Around the World in Eighty Days in 1872. The earliest modern banana plantations originated in the Western Caribbean zone, involving the combination of modern transportation networks of steamships and railroads with the development of refrigeration that allowed more time between harvesting and ripening. Their political manoeuvres gave rise to the term Banana Republic for states like Honduras and Guatemala. The vast majority of the world’s bananas today are cultivated for family consumption or for sale on local markets. India is the world leader in this sort of production, but many other Asian and African countries where climate and soil conditions allow cultivation also host large populations of banana growers who sell at least some of their crop.
While in no danger of outright extinction, the most common edible banana cultivar Cavendish (extremely popular in Europe and the Americas) could become unviable for large-scale cultivation in the next 10–20 years. Its predecessor, Gros Michel discovered in the 1820s, suffered this fate. Like almost all bananas, Cavendish lacks genetic diversity, which makes it vulnerable to diseases, threatening both commercial cultivation and small-scale subsistence farming.
Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI. Potassium is good for protecting your heart from disease, by lowering your blood pressure. Eating a good amount of potassium can decrease your chance of heart disease by 27%. Also, potassium is good for you hair and nail growth, keeping them strong and un-brittle. Dietary fiber has been linked to many health benefits, including improved digestion. A medium-sized banana contains about 3 grams of fibre. Bananas contain mainly two types of fiber:
Pectin: Decreases as the banana ripens.
Resistant starch: Found in unripe bananas.
Resistant starch escapes digestion and ends up in our large intestine, where it becomes food for the beneficial gut bacteria. Additionally, some cell studies propose that pectin may help protect against colon cancer. Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs. Eating bananas may help reduce exercise-related muscle cramps and soreness. The reason for the cramps is unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance.
So what do you do when you (are lucky) and grow a large number of bananas or have a large bunch sitting in your kitchen, quickly turning brown?
Well, here are some ideas to incorporate bananas into your daily diet:
Sliced up on cereal or porridge with milk for breakfast is great.
Mashed with strawberries makes a good light pudding or snack.
Sliced with greek yoghurt is delicious.
Banana and peanut butter/Nutella on toast anyone…?
Sliced or mashed banana with milk and a dash of sugar.
Banana smoothie/ milkshake
But the best recipe for browning/very brown that they are past edible, is banana cake.
My favourite is Chocolate Banana Loaf (what a surprise), but to begin with, I offer you this plain version. Never toss your brown bananas away, just shove them in this delicious cake, or if you have too many, bananas freeze very well. To defrost, put them in the microwave and mix them into another cake batter later on.
-1 medium sized potato -2 serving spoons of Brussel sprouts -1-2 generous tsp of cranberry sauce
Preheat the oven to 200C.
You have the option to either boil or microwave your potato. If you are boiling, cut the potato up into large chunks and place in a pan of boiling water. Cook for about 10-15 minutes or until the potatoes are soft a cooked through. If you are microwaving it, pierce holes in the skin and microwave for approximately 10-15 minutes, or until the potato feels soft when squeezed.
Bring a pan of water to the boil and place in it the Brussel sprouts that have had their outer leaves removed and crosses stamped at the bottom of the stems. Boil for about 8 minutes or until soft.
In an oven proof container, layer the potato, followed by the Brussels. Smear the cranberry sauce over the top, with the option to mix it in.
Bake in the oven for 10 minutes. The cranberry sauce will be hot an bubbling.
Serve with a side of fried mushrooms or cheese for protein.
A pumpkin is a cultivar of a squash plant, most commonly of Cucurbita pep, that is round, with smooth, slightly ribbed skin, and deep yellow to orange colouration. The thick shell contains seeds and pulp. Some exceptionally large ones are derived from Cucurbita maxima. In NZ and Australia, the term pumpkin generally refers to the broader category called winter squash elsewhere.
Native to North America pumpkins are widely grown for commercial use and are used both in food and recreation. Pumpkin pie is a traditional part of Thanksgiving meals in the US although commercially canned pumpkin puree and pumpkin pie fillings are usually made from different kinds of winter squash than the pumpkins frequently carved as for decoration at Halloween. Pumpkins, like other squash, are thought to have originated in North America. The oldest evidence of pumpkin-related seeds dating between 7000 and 5500 BC was found in Mexico. Since some squash share the same botanical classifications as pumpkins, the names are frequently used interchangeably. One often-used botanical classification relies on the characteristics of the stems: pumpkin stems are more rigid, prickly, and angular (with an approximate five-degree angle) than squash stems, which are generally softer, more rounded and more flared where joined to the fruit. Pumpkin fruits are a type of botanical berry known as a pepo. The word pumpkin originates from the word pepon which is Greek for “large melon”, something round and large. The French adapted this word to pompon, which the British changed to pumpion and to the later American colonists became known as pumpkin. Traditional C. pepo pumpkins generally weigh between 3 and 8kg (6 and 18 lb), though the largest cultivars, C. maxima, regularly reach weights of over 34 kg (75 lb). The color of pumpkins derives from orange carotenoid pigments, including beta-carotene found in carrots, provitamin B compounds converted to vitamin A in the body.
Pumpkins are a warm-weather crop that are usually planted in early July. The specific conditions necessary for growing pumpkins require that soil temperatures 8cm (3 in) deep are at least 15.5C (60F) and soil that holds water well. Pumpkin crops suffer if there is a lack of water or because of cold temperatures and sandy soil with poor water retention or poorly drained soils that become waterlogged after heavy rain. Pumpkins are, however, rather hardy, and even if many leaves and portions of the vine are removed or damaged, the plant can very quickly re-grow secondary vines to replace what was removed. The thing I most fear for our pumpkins is powdery mildew – Powdery Mildew.
Pumpkins produce both a male and female flower. Bees play a significant role in the fertilisation of the flowers. Pumpkins have historically been pollinated by the native squash bee, Peponapis pruinosa, but this bee has declined, probably at least in part to pesticide sensitivity. Today most commercial plantings are pollinated by honeybees. One hive per acre (4,000 m2 per hive, or 5 hives per 2 hectares) is recommended by the US Dept. of Agriculture. If there are inadequate bees for pollination, gardeners often have to hand pollinate – inadequately pollinated pumpkins usually start growing but abort before full development.
To grow pumpkins, plant one seed in a tall yoghurt container filled with good compost, puncture a hole in the bottom of the pot to allow water to drain through, in April. Plant 1.5cm, 1/2 inch, deep (deep as your thumb) and firm the soil over the top. Keep well watered and put on a warm, sunny windowsill in your house. Take it off the windowsill at night to keep it warm. Transplant outdoors in May or when the frosts are over, spacing 1.2m (4’) apart. Keep moist and well fed – I feed mine lots of manure throughout the season because of my sandy soil that leaks away the nutrients – pumpkins are hungry plants. To prevent the fruit from rotting, gently lift from the ground and place a brick or large stone underneath them. Careful not to damage the stem. Harvest once they are turning orange all over, September – November and before the first frosts. The most obvious clue is to look at the stem as if it has died off and turned hard you know that the fruits are ready. Other ways of telling that the moment of truth has arrived is to slap the fruit (it should sound hollow) and to push your thumbnail into the skin, which should dent but not puncture. Cut the stalks a good 4 inches from where it joins the fruit. Wash the fruit with soapy water containing one part of chlorine bleach to ten parts of water to remove the soil and kill the pathogens on the surface of the fruit. Make sure the fruits are well dried. Then you need to cure it. Curing involves the hardening the skins to protect the flesh inside from deterioration. Do it properly and you can expect fruits to stay in top form for at least three months, comfortably taking you to the first harvests of next spring. Remove the fruits to a greenhouse or as sunny a windowsill as you can find having first brushed off any dirt. Allow your fruits to sunbathe and develop a tan! This should take about two weeks for the top of the fruit then once carefully flipped over, another two weeks for the bottom. Pumpkins and winter squash prefer a well-ventilated, dry place. Keep the fruits raised up off hard surfaces on racks or wire mesh with a thick layer of newspaper or straw. Keeping them off the ground will allow air to circulate around the fruits while the extra padding will prevent the skin softening and becoming vulnerable to infection.
The best pumpkin variety I’ve tried so far are ‘Racer’.
The practice of carving pumpkins for Halloween originated from an Irish myth about a man named Stingy Jack. The turnip has traditionally been used in Ireland and Scotland at Halloween, but immigrants to North America used the native pumpkin, which are both readily available and much larger, making them easier to carve than turnips. Not until 1837, does jack-o’-lantern appear as a term for a carved vegetable lantern and the carved pumpkin lantern association with Halloween is first recorded in 1866. In the United States, the carved pumpkin was first associated with the harvest season in general, long before it became an emblem of Halloween. In 1900, an article on Thanksgiving entertaining recommended a lit jack-o’-lantern as part of the festivities to encourage families to join together to make their own jack-o’-lanterns. Association of pumpkins with harvest time and pumpkin pie at Thanksgiving reinforce its iconic role. Pumpkin chunking is a competitive activity in which teams build various mechanical devices designed to throw a pumpkin as far as possible. Catapults and air cannons are some of the common mechanisms. Some pumpkin chunkers breed and grow special varieties of pumpkin under specialized conditions to improve the pumpkin’s chances of surviving a throw.
Pumpkin seeds, leaves, and juices all pack a nutritional punch. Pumpkin has a range of health benefits, including being one of the best-known sources of beta-carotene and are a good source of fibre -one cup of cooked pumpkin is 2.7kg of fibre. Pumpkins have been found to reduce blood pressure, reduce risk of cancer, combats diabetes and supports your immune system.
Here are some yummy pumpkin recipes and ideas to get you started:
You can simply roast them at 180C in the oven covered in olive oil for 45 minutes. You can use them in soups, stews. Grate them up and add them to any casserole or bolognese, stir fry etc. Make pumpkin pie, try inventing a new dip…
Well, it is December and the festivities are drawing closer.
I end my uni term this Friday (finally) and at space 2 grow we have our last meeting on Wednesday to clear space for the vegetable patch!!!! before breaking up until the new year. We have a special Christmas dinner on Thursday night to celebrate all of the work that we have done so far. I thought I was going to have to make nut roast for it (ah) but it turns out I don’t need to (phew) so instead I am making some brownies tomorrow night to bring along to our Wednesday meeting to encourage everyone to keep digging, pruning and burning (we have a couple of pyromaniacs on board).
But back to Christmas – this is a time for not so much growing in the garden, but they are very special because of this. Brussel Sprouts, Celeriac, Celery, Kale, Cabbage, Carrots. All of those cosy winter veggies. And Cranberries.
You’ve planted all of your delights in the warm weather, now it is time to play with the harvest indoors when it is hitting minus temperatures outside. So here are some little festive treats to get you in the mood. Some are from this blog, some are from my other blog Bella’s Baking, now very recently Beagle Baking. If any of you have a beagle, you will understand.