First salad of 2019 harvested & recipe

Picked our first spinach, rocket and crinkled cress yesterday.

Yummy and fresh.

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Now they may look like they are on top of a pile of goo – and it is a pile of goo – but it is very good goo which is meant to look prettier but I cooked it for too long. It is meant to look like this:

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(From Banyan Botanicals Website — thank you)

It is kitchari – a traditional Ayurvedic recipe which is meant to be gentle and nourishing for the digestive system. Kitchari, which literally means mixture, is a blend of rice and usually spilt lentils with spices and an assortment of vegetables of choice. A one-pot dish, kitchari originates from Asia and has references dating back thousands of years. The use of spices and vegetables can produce balancing effects for the three bodily dosas in Ayurvedic medicine. Rice and mung dal together create a balanced food that is a good protein combination and is tridoshic. This complete food is easy to digest and gives strength and vitality and nourishes all the tissues of the body.

There are many different recipes with variations and this is just one recipe that I have tried from Banyan Botanicals. It is surprisingly quick and easy to prepare. It can be frozen if needed but best eaten fresh.

Kitchari 

(Serves 4)

  • 1/2cup yellow mung dal
  • 1 cup rice
  • 2tbsp ghee/ coconut oil
  • 1tsp black mustard seeds
  • 1tsp cumin seeds
  • 1 small pinch of asafoetida (hing) powder
  • 1tsp turmeric powder
  • 1tsp coriander powder
  • 4 thin slices fresh root ginger
  • 6 cups of water
  • 1-2 cups of vegetables (e.g. sweet potato, courgettes (zucchini), squash, celery, carrot, beetroot etc.) cut into small bite-sized pieces
  • Fresh herbs to top, optional
  1. Soak the dal overnight in water. Drain.
  2. In a non-stick pan, warm the ghee/coconut oil. Add all of the spices an sauté for a minute or two. Add the rice and dal and sauté like a pilau for a couple more minutes. Add 6 cups of water and bring to the boil.
  3. Cover and allow to simmer for about 30 minutes until the rice and dal is cooked.
  4. Add the vegetables half way through the cooking process, stir and allow to slowly cook for the remaining time.
  5. Add more water if needed. From Banyan Botanicals: Typically, kitchari is the consistency of a vegetable stew as opposed to a broth. A thinner consistency is preferable if your digestion is weak. You will notice that kitchari will thicken when it cools and you may need more water than you originally thought.

A good vegetable stew that can us homegrown produce. Enjoy!

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https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/diet/how-to-make-kitchari/

https://www.ayurveda.com/recipes/kitchari

 

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Pumpkin Risotto

We still have a few pumpkins waiting for attention. Roasting them and then adding to a dish is a perfect way of using them – see Pumpkin Coconut CurryPumpkin SoupPumpkin cake for more ideas…

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Pumpkin Risotto

(Serves 4)

-1 small pumpkin -Olive oil, for  roasting -25g butter – 1 onion, sliced – 325g rice – Salt and pepper, for seasoning -750ml vegetable stock –More cooked vegetables, to serve (optional)

  1. Pre-heat the oven to 180C. Slice and clear the insides of a pumpkin. Cut into segments and place on a roasting tray, drizzled with olive oil. Roast for 45 minutes, or until golden brown.
  2. Melt the butter in a large frying pan. Add the onion and fry gently over a medium heat for 2-3 minutes. Turn the heat down a little.
  3. Add the rice and a grinding of salt and pepper. Stir to coat the rice with the butter.
  4. Add the stock after frying the rice like a pilau for a couple of minutes, bring to the boil, stirring frequently.
  5. Turn the heat down once the stock is bubbling and leave to simmer until almost all of the stock has been absorbed. Add the roasted pumpkin, cut up into squares, cover, and leave to simmer for 5-10 minutes.
  6. Serve with cooked vegetables.

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Ratatouille, new fiction book, and a blog post

Picked first green-gage plums yesterday and collected a fallen ‘Victoria’ plum off the ground too. Blackberries are ripening. Broccoli has been picked. Five pumpkins are growing. It is August now – so that basically means autumn in the UK, but there is talk of 30C at the end of the week…

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Yesterday I harvested our first aubergine – eggplant – of the year and made Ratatouille. I have posted a recipe before, but I think this one was better, so I will re-write it in a moment.

One of the best things about this dinner is that everything (except for the olive oil for frying and the rice I ate with it) is homegrown.

Very exciting!

So here is the updated recipe:

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Ratatouille  

 

(Serves 4)

-Olive oil, for frying in – 1 onion, sliced – 1 large aubergine (eggplant), sliced into small chunks – 2 medium sized courgettes (zucchini), sliced into discs – 1 red bell pepper, sliced into small chunks – 1 large garlic clove, diced – 250g fresh tomatoes, sliced in half – Salt and pepper, for seasoning

  1. Heat the oil in a large pan. Fry the sliced onion and aubergine, turning it down to simmer.
  2. Add the sliced courgette and pepper. Add the diced garlic and the tomatoes, stirring to combine.
  3. Leave to simmer for at least 15 minutes – 30 minutes, the longer the better, stirring now and then.
  4. Once the vegetables are tender and the tomatoes have broken down, releasing their juices to become a sauce, add salt and pepper for seasoning and remove from the heat and serve hot in dishes.

Option: serve with potato, sweet potato or rice, and any other vegetables for a hearty meal.

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Other news: Firstly, my new fiction book, Crazy Killer Sister, is available now. If you fancy a summer read, please consider? I’m not one for advertising so apart from Facebook, this blog is the only way I promote it!

https://www.amazon.co.uk/Crazy-Killer-Sister-Isobel-Murphy/dp/1722118326/ref=sr_1_3?ie=UTF8&qid=1533025326&sr=8-3&keywords=isobel+murphy

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And finally, I was fortunate to be able to write a blog post for Angie Viet’s, an eating disorder recovery blog, on how gardening helped my own recovery.

Here is the link if anyone is interested:

https://www.angieviets.com/articles/6-ways-gardening-strengthened-my-recovery

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Have a good week y’all!

Recipe: Mushroom Tomato Risotto

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Mushroom Tomato Risotto 

Serves 4

-Large knob of salted butter -1 large onion, finely sliced -2 garlic cloves, diced -450g chopped tomatoes -300g basmati/ risotto rice -200g shiitake or button mushrooms, cut into tiny pieces -2 handfuls of pak choi or spinach, shredded and de-stalked -Snap peas, to serve

  1. Melt the butter in a large frying pan on the hob. Add the onion and fry until golden brown. Add the diced garlic followed by the chopped tomatoes (you ca use fresh or tinned, whatever you have on offer) and rice.
  2. Bring the mixture to a high heat so that it is bubbling, stirring in the rice as it cooks. If the tomatoes start to dry out, boil some water in a kettle and add to the frying pan. Continue to stir until the rice has absorbed the liquid.
  3. Stir in the chopped mushrooms. Leave until they have cooked a little in the mixture before stirring in the green pak choi or spinach leaves. Allow them to wilt.
  4. Remove from the heat and serve onto plates with pea pods on the side. Enjoy.

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Butternut Squash and Chickpea Tagine recipe

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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!

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Butternut Squash and Chickpea Tagine 

Serves 6

-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

  1. 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.
  2. 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.
  3. Add the chickpeas and mix in well.
  4. Serve with rice and greens. Also lovely with sweet potato.

 

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Aubergine (Eggplant) Curry

I am going through a bit of an aubergine (eggplant) phase.

This curry is quick, simple and delicious with some rice and parsley and most of the ingredients can be sourced from your own veg patch.

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Aubergine Curry

Serves 2

-1 large aubergine, de-stalked and cut into medium sized pieces -Coconut oil, for frying -1 large onion, finely sliced -2 cloves of garlic, diced -1 1/2tsp mustard seeds -1tsp nigella seeds – 1tsp coriander seeds -1/2 tsp ground turmeric -1 1/2 tsp garam masala -4 large tomatoes/ 8 cherry tomatoes, cut into pieces -2 handfuls of parsley, to serve -Rice, to serve

  1. Preheat the grill to high. Place the aubergine under the grill and toast until lightly charred on each side. Set aside.
  2. Put the coconut oil in a frying pan and add the onion. Fry until turning golden, then turn the heat down to simmer.
  3. Add the mustard, nigella and coriander seeds. Mix and simmer for a couple of minutes before adding the ground turmeric and garam masala, followed by the garlic. Mix.
  4. Add the chopped tomato and turn the heat up. Keep stirring. The aim is to get the tomatoes to break down as much as possible before serving.
  5. Cut the aubergine into small pieces and mix into the curry. Keep stirring for a few minutes until the tomatoes have released their juices and broken down so that the ingredients look combined.
  6. Serve with fresh parsley scattered on top alongside rice (or I have had it with potatoes, to make it extra home-grown magic).

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Orach

Atriplex is a plant genus of 250–300 species, known by the common names of saltbush, orach or orache. It belongs to the subfamily Chenopodioideae of the family Amaranthaceae. The genus is quite variable and widely distributed. It includes many seashore and desert plants, as well as plants found in moist environments. The generic name originated in Latin and was applied by Pliny the Elder to the edible orachs. The name orach is derived from the Latin ‘aurago’ meaning golden herb. The name saltbush derives from the fact that the plants retain salt in their leaves.

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A native of Europe and Siberia, orach is possibly one of the more ancient cultivated plants. It is grown in Europe and the northern plains of the United States. A cool season plant, orach is a warm season alternative to spinach that is less likely to bolt. It can be eaten fresh or cooked. The flavour is reminiscent of spinach and is often combined with sorrel leaves. The seeds are also edible and a source of vitamin A. They are ground into a meal and mixed with flour for making breads. Seeds are also used to make a blue dye.

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An annual herb, orach comes in four common varieties, with white orach being the most common. White orach has more pale green to yellow leaves rather than white. There is also red orach with dark red stems and leaves (the one we grow) Green orach, or Lee’s Giant orach, is a vigorous varietal with an angular branching habit and rounder leaves of dark green. Less commonly grown is a copper colored orach variety.

I purchased our red orach seeds from Real Seeds Company that sells lots of heritage and exotic seeds. I planted them out last year and they self-seeded and re-grew this year.

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Orach contains significant levels of vitamin C and K, calcium, magnesium, phosphorous, iron, carotenes, protein, anthocyanins, zinc and selenium tryptophan, and dietary fibre. Orach improves the digestion with the dietary fibre, improves the function of kidneys with its diuretic and laxative effect. Orach contains antioxidant compounds that prevent cancer from developing, the proteins, minerals, and vitamins stored in orach can help everything from hormonal regulation to enzymatic reactions that are required to keep our body functioning and boosting our metabolism. The high levels of iron and calcium boost red blood cell creation, circulation, and oxygenation of the tissues and organ systems. Orach possesses almost twice the amount of vitamin C as lemons or kiwis which are often considered the top fruits for acquiring vitamin C quickly, making Orach a very attractive plant if you want to keep your immune system running.

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Similar to spinach, but less than spinach, orach does contains significant levels of oxalic acid. This means that if you suffer from kidney stones, gall stones or gout, it might be a good idea to avoid orach and find these nutritional elements elsewhere and for others to eat small amounts of it raw.

As the seeds contain some protein, it is a good plant for vegetarians to grow as it provides some homegrown protein to add to their daily meals.

You can eat the seeds and leaves raw, or you can cook them. Cook the leaves like you would do to spinach. For the seeds, they can be fried or boiled. Add them to a salad or any other dish that includes grains like rice or quinoa or bulgar wheat. My first taste of the seeds was when I added them to a tomato risotto and they were really nice.

Broad Beans – Tomato Risotto. Add the orach seeds when the rice is starting to absorb the liquid. You can omit the broad beans if you like and just make a plain tomato risotto.

Here is another recipe I made including orach seeds…

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Garlic Mushrooms, Leaf Beet and toasted Orach Seeds

(Serves 2)

-200g brown rice -1 knob of butter -6 button mushrooms, finely sliced -1 large garlic clove, diced -6 leaves of leaf beet, perpetual leaf spinach, spinach or swiss chard, de-stalked -2 handfuls of orach seeds -Runner beans or another vegetable, to serve

  1. Bring a pan of water to the boil. Add the rice and turn the heat down to a simmer for about half an hour or until the rice has absorbed the water and is cooked. Leave to one side.
  2. Bring another pan of water to the boil and add the runner beans or another green vegetable you would like to serve with it. Remove from the heat when cooked, drain and leave to one side.
  3. Put the butter in a frying pan. Turn on the flame and leave it to melt, greasing the pan with it. Add the finely sliced mushrooms and fry for a minute before reducing the flame to simmer. Add the leaf beet followed by the diced garlic. Stir. Add the orach seeds allow them to toast a little before stirring them into the mixture.
  4. Remove from the heat and serve over spoonfuls of rice and vegetables. Refrigerate left-overs.

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