Recipe: Microwaved Potato with Mushrooms and Tomatoes – instant dinner

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…

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Mushrooms and Tomatoes

Microwaved Potatoe with Mushrooms and Tomatoes 

(Serves 1)

-1 medium/large potato -Knob of salted butter -2 large tomatoes -4 button mushrooms -Salad or green veg, to serve

  1. 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.
  2. Melt the butter in a small saucepan or frying pan. Chop the mushrooms into fine pieces and gently fry in the butter.
  3. 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.

Mushrooms

Unless you know your mushrooms well, it is difficult and dangerous to forage for them. I heard a story about someone who put a poisonous one in the basket alongside all of the edible ones before realising their mistake and removing it. She and her partner ended up in hospital with severe poisoning after eating the edible ones that had touched the poisonous one.

However, there is a simpler way of harvesting them if you are a scardy-cat like me. You can buy your own mushroom kits.

Mushrooms are the fleshy and edible bodies of several species of microfungi – fungi which bear fruiting structures that are large enough to be seen with the naked eye.

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Potato and Mushroom recipe – coming soon…

Identifying mushrooms requires a basic understanding of their macroscopic structure. Most are basidiomycetes and gilled. Their spores are produced on the gills and fall in a fine rain of powder from under the caps. At the microscopic level the spores are fired off and they fall between the gills in the dead air space. As a result, for most mushrooms, if the cap is cut off and placed gill-side-down overnight, a powdery impression reflecting the shape of the gills is formed. The color of the powdery print, called a spore print, is used to help classify mushrooms and can help to identify them. Spore print colors include white (most common), brown, black, purple-brown, pink, yellow, and creamy. While modern identification of mushrooms is quickly becoming molecular, the standard methods for identification are still used by most and have developed into a fine art harking back to medieval times and the Victorians, combined with microscopic examination. The presence of juices upon breaking, bruising reactions, odors, tastes, shades of color, habitat, habit, and season all have to be considered.

Mycophagy, the act of consuming mushrooms, dates back to ancient times. Edible mushroom species have been found in association with 13,000-year-old archaeological sites in Chile but the first reliable evidence of mushroom consumption dates to several hundred years ago in China. The Chinese value mushrooms for medicinal properties as well as for food. Romans and Greeks used mushrooms for culinary purposes. Food tasters were employed by Roman emperors to ensure that mushrooms were safe to eat.

The terms “mushroom” and “toadstool” go back centuries and were never precisely defined. Between 1400 and 1600 AD, the terms mushrom, mushrum, muscheron, mousheroms, mussheron, or musserouns were used. Mushroom and its variations may have been derived from the French word mousseron in reference to moss (mousse). Yet difference between edible and poisonous fungi is not clear-cut, so a “mushroom” may be edible, poisonous, or unpalatable. Cultural or social phobias of mushrooms and fungi may be related. The term “fungophobia” was coined by William Delisle Hay who noted a national fear of “toadstools”. The word “toadstool” has apparent analogies in Dutch padde(n)stoel (toad-stool/chair, mushroom) and German Krötenschwamm (toad-fungus, alternative word for panther cap). In German folklore, toads are often depicted sitting on toadstool mushrooms and catching, with their tongues, the flies that are said to be drawn to the Fliegenpilz, a German name for the toadstool, meaning “flies’ mushroom”. This is how the mushroom got another of its names, Krötenstuhl (a less-used German name for the mushroom), literally translating to “toad-stool”.

Many species of mushrooms seemingly appear overnight, growing or expanding rapidly. This phenomenon is the source of several common expressions including “to mushroom” or “mushrooming” (expanding rapidly in size or scope) and “to pop up like a mushroom” (to appear unexpectedly and quickly).

A mushroom develops from a nodule, or pinhead, less than 2mm in diameter, called a primordium, which is typically found on or near the surface of the substrate. It is formed within the mycelium. The primordium enlarges into a roundish structure of interwoven hyphae roughly resembling an egg, called a “button”. The button has a cottony roll of mycelium that surrounds the developing fruit body. As the egg expands, the mycelium ruptures and may remain as a cup at the base of the stalk or as warts or volval patches on the cap. Many mushrooms lack a universal veil, a mycelium, therefore they do not have either a volva or volval patches. Often, a second layer of tissue covers the blade like gills that bear spores. As the cap expands, the veil breaks, and remnants of the partial veil may remain as a ring around the middle of the stalk or as fragments hanging from the margin of the cap. All species of mushrooms take several days to form primordial mushroom fruit bodies, though they do expand rapidly by the absorption of fluids.

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Mushrooms are great in stir fries

The cultivated mushrooms, or common field mushrooms, initially form a minute fruiting body, referred to as the pin stage because of their small size. Slightly expanded they are called buttons, once again because of the relative size and shape. Once such stages are formed, the mushroom can rapidly pull in water from its mycelium and expand, mainly by inflating preformed cells that took several days to form.

Many mushroom species produce secondary metabolites that can be toxic, mind-altering, antibiotic or antiviral. Although there are only a small number of deadly species, several others can cause particularly severe and unpleasant symptoms. Toxicity likely plays a role in protecting the function of the basidiocarp: the mycelium has expended considerable energy and protoplasmic material to develop a structure to efficiently distribute its spores. One defense against consumption and premature destruction is the evolution of chemicals that render the mushroom inedible, either causing the consumer to vomit the meal or to learn to avoid consumption altogether. In addition, due to the propensity of mushrooms to absorb heavy metals, including those that are radioactive, European mushrooms may, to date, include toxicity from the 1986 Chernobyl disaster and continue to be studied.

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So far we have tried using Taylor’s mushroom growing kit. It hasn’t been great – so far we have one big, beautiful mushroom, and nothing else. But I’ve been doing my research and have looked up how to grow mushrooms indoors and outdoors, as well as including the Taylor instructions below…

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Taylor’s Grow Your Own mushroom kits…

  1. Empty the mushroom compost in the bottom of your lined box and lightly firm. Spread over the ‘Casing Layer’ (which has been moistened with half a litre of water) and lightly mix the two layers together leaving the surface rough.
  2. Rest the lid on top of the box at an angle and put in a warm place for about a week and a white fluffy mycelium should appear on the surface.
  3. Remove the lid and place in a cooler dark location, use a mist spray to keep the surface damp.
  4. Mushroom should begin to appear after about a week, pick them as small or as large as you like.

Indoor sowing information… 

You need 20kg (45lbs) of well rotted compost for 100g spawn. Make the compost from fresh, strawy horse manure, or straw supplemented with organic nitrogen. The best compost for mushrooms is horse manure. Make sure the compost is free of worms and invertebrates which will eat the spawn. The manure will be “clean” if composting temperatures are reached. A cellar, shed, cool greenhouse, shelter or even garden frame can be used. Beds should be about 25cms (10 ins.) deep, boxes 15-20cms (6-8 ins.) deep. Tightly pack with compost. It may heat up after packing so leave until the temperature is steady and no higher than 21C (69F). Scatter the spawn over the surface and mix in until it is about 2 to 3 ins deep Firm the surface again and cover with a damp newspaper to keep the compost dark and moist. The compost will become covered in white fungal threads in two to three weeks. When the compost is fully colonised (covered with white threads) remove the newspaper. Cover the compost with 2.5 cm (1 inch) of casing. Casing may be either 50% garden soil 50% peat plus 2 or 3 handfuls of lime per bucketful of casing, or 50% chalk and 50% peat. Peat free compost can also be used but add the chalk or lime. Before using the casing it should be thoroughly wetted and allowed to drain. Keep the casing layer evenly moist but not wet. Use a fine rose watering can or mist spray. Mushrooms will first appear as tiny pin points 3-5 weeks after casing. Air humidity must be kept high at this point (about 85%) to allow mushrooms to develop. They will grow in a flush approximately every 10 days. Pick by twisting the cap until the mushroom comes away and avoid damaging the small ones nearby.

For outdoors…

Sow from Spring to August. In grass areas lift 25 cm (10 ins) square turfs, 4 cm (1.5 ins) deep and about 60 cm (24 ins) apart. Loosen the underlying soil with a fork. Where no animal or garden compost has been added recently, or where the soil is poor add well rotted farm manure, garden or mushroom compost. Spread the mushroom spawn thinly over the soil and mix to a depth of 1 cm. Press the turf down firmly and moisten in dry weather. The soil below should not get saturated. A good dressing of humus – limed peat, rotten horse manure or old mushroom compost is recommended. Choose a lawn or pasture where the soil is rich, moist and contains plenty of fully decayed organic matter. In the garden it will thrive best in lawns which are not to acidic and therefore do not grow moss. Neglected lawns and around compost heaps are good sites. Growth will depend on the weather. Mushrooms grow best in warm damp conditions and once established they should continue to thrive if the weather is warm and the turf is kept moist. Growth produces patches of greener grass. Mushrooms grow best at an even temperature of about 16C(60F). They do not grow well below 10C(60F) or above 20C(68F).

Mushrooms are an excellent source of potassium, a mineral that helps lower elevated blood pressure and reduces the risk of stroke. One medium portobello mushroom has even more potassium than a banana or a glass of orange juice. One serving of mushrooms also provides about 20 to 40% of the daily value of copper, a mineral that has cardioprotective properties. Mushrooms are a rich source of riboflavin, niacin, and selenium. Selenium is an antioxidant that works with vitamin E to protect cells from the damaging effects of free radicals. Male health professionals who consumed twice the recommended daily intake of selenium cut their risk of prostate cancer by 65 percent. In a Baltimore study, men with the lowest blood selenium levels were 4 to 5 times more likely to have prostate cancer compared to those with the highest selenium levels. One cup of raw onions equals 2.2g of protein which is pretty high for plants. Mushrooms are therefore very useful for vegetarian or vegan diets as a source of protein and vitamin B and D.

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Mushroom and Orach seeds

I’ve been using mushrooms more this year and have come round to liking them in a number of different dishes. They are a great replacement for chicken in casseroles, brilliant in stir fries (Garden Stir-Fry – the way to use up unwanted veg), I like them just fried in butter with rice and salad for a quick lunch, or fried with Orach seeds. They are a traditional side to egg and bacon, or just egg and toast. An addition to chicken pie. Mushroom risotto, addition to carbonara, raw in French salads with raw green beens and hard boiled eggs. Yet my favourite new-found-new-liked recipe is mushroom and cheese omelette – the best omelette around.

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Mushroom and Cheese Omelette

(Serves 1)

-2 eggs -100g grated cheddar cheese -3-4 button sized mushrooms, sliced thinly -Knob of butter, for frying -Salad, to serve

  1. Beat the eggs together in a large bowl, thoroughly otherwise the whites and yolks won’t mix properly to create that beautiful yellow colour.
  2. Mix in the grated cheddar and sliced mushrooms.
  3. Melt the butter in a frying pan, swirling it round to cover the entire surface. Tip in the contents of the bowl and swirl it over the surface of the pan too.
  4. Allow it to cook on one side for a couple of minutes. Then, using a scraper, gently lift up half of the omelette and flip it over the other half. This encourages the other side to cook whilst preventing you from tearing the omelette apart.
  5. Once the outside is starting to brown and the inside looked cooked (the cheese will be melted but you want the egg part to be cooked), flip the omelette onto a plate and serve alongside a salad or some crusty bread, rice or potatoes.

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Stuffed Aubergines (Vegetarian)

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These are surprisingly easy, nutritious and delicious to make.

Stuffed Aubergines (Vegetarian)

(Serves 1)

– 1 aubergine -Olive oil, for greasing -1 large tomato -1 handful of parsley leaves -2 generous handfuls of cheddar/parmesan cheese -Salad, to serve

  1. Preheat the grill to high.
  2. Cut the aubergine in half after removing the stem. Cut and scrape the insides out and set them aside. Grease the aubergine halves in olive oil and place under the grill, turning them over as the brown.
  3. Meanwhile, cut the insides into small cubes. Also cube the tomato and tear up the parsley leaves. Mix together.
  4. Once the aubergine halves are cooked, remove from the grill. Stuff the insides with the cubes and press down the cheese on top. Place back under the grill and leave for about five minutes until brown and bubbling. Serve with salad.

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Mustard

Mustard plants are any of several plant species in the genera Brassica and Sinapis in the family Brassicaceae. Mustard seed is used as a spice ( Collecting Mustard Seeds). Grinding and mixing the seeds with water, vinegar, or other liquids, creates the yellow condiment we buy from the supermarkets. The seeds can also be pressed to make mustard oil, and the leaves can be eaten as mustard greens.

The word mustard is derived from the Latin mustum or must, the grape juice that the Romans mixed with honey and the ground seeds of the mustard plant (sinapi) to create their mustum ardens, or ‘burning must’.

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(Photo from the internet – I don’t have many clear pictures of mustard plants despite there being such a huge quantity in my veg patches…)

Some varieties of mustard plants were well-established crops in Hellenistic and Roman times but it is historically noted that: “There are almost no archeological records available for any of these crops”. Wild forms of mustard and its relatives, the radish and turnip, can be located in west Asia and Europe, suggesting that their domestication took place somewhere in that area. However, historians have concluded: “Suggestions as to the origins of these plants are necessarily based on linguistic considerations”. Encyclopædia Britannica states that mustard was grown by the Indus Civilisation of 2500-1700 BCE. According to the Saskatchewan Mustard Development Commission, “Some of the earliest known documentation of mustard’s use dates back to Sumerian and Sanskrit texts from 3000 BC”.

The mustard plant was brought to Britain by the Romans via France and there are numerous Roman recipes that use mustard as an ingredient. However serious mustard production was first recorded in France in the 9th century, usually based in religious establishments and this then spread to Britain in the 9th century. By the 14th century mustard was being grown in various parts of the country including the area around Tewkesbury, where the mustard was mixed with horseradish and took the name of the town. Most mustard produced in the Middle Ages was based on using the whole or crushed seeds, mixing them with liquid and letting the mix mature. The mix was often dried, making it easier for transportation, and then liquid added again when required for use.

In the 18th century, with the developments in milling techniques the husks of the seeds could be more easily removed and the seeds finely ground. The first record of the production of mustard flour is credited to Mrs Clements of Durham in 1720 who managed to keep the milling technique used a secret for some time allowing Durham to become the centre of mustard production in the country and allowing herself to accumulate considerable sums of money selling her mustard flour. Once her milling secret was discovered, other entrepreneurs began to invest in mustard production. Most notable in the 19th century was Jeremiah Colman who began milling mustard at his flour mill in Norwich. His mustard became the English mustard, a finely milled flour, yellow in colour (assisted by the addition of turmeric) and very hot in taste.

Mustard is now a world-wide condiment and there are numerous companies involved in making, using and marketing the product. The whole or ground seeds are still an important ingredient in cooking, especially in India and Asia, while in Europe and the Americas the processed seeds are still used as a table condiment.

There are three main varieties: white (Brassica alba) brown (Brassica juncea) and black (Brassica nigra).

Recent research has studied varieties of mustards with high oil contents for use in the production of biodiesel, a renewable liquid fuel similar to diesel fuel. The biodiesel made from mustard oil has good cold flow properties and cetane ratings. The leftover meal after pressing out he oil has also been found to be an effective pesticide.

We use mustard as green manure. Green manure is created by leaving uprooted or sown crop parts to wither on a field so that they serve as a mulch and soil amendment.  Typically, they are ploughed under and incorporated into the soil while green or shortly after flowering. Green manure is commonly associated with organic farming and can play an important role in sustainable annual cropping systems.The value of green manure was recognized by farmers in India for thousands of years, as mentioned in treatises like Vrikshayurveda. In Ancient Greece too, farmers ploughed broad bean plants into the soil. Chinese agricultural texts dating back hundreds of years refer to the importance of grasses and weeds in providing nutrients for farm soil. It was also known to early North American colonists arriving from Europe. Common colonial green manure crops were rye, buckwheat and oats. Incorporation of green manures into a farming system can drastically reduce, if not eliminate, the need for additional products such as supplemental fertilizers and pesticides.

Benefits of using mustard or any other crop as a green manure:

  • When allowed to flower, the crop provides forage for pollinating insects. Green manure crops also often provide habitat for predatory beneficial insects, which allow for a reduction in the application of insecticides where cover crops are planted.
  • Suppresses other weeds from growing.
  • Green manure acts mainly as soil-acidifying matter to decrease the alkalinity/pH of alkali soils by generating humic acid and acetic acid.
  • Incorporation of cover crops into the soil allows the nutrients held within the green manure to be released and made available to the succeeding crops. This results from an increase in abundance of soil microorganisms from the degradation of plant material that aid in the decomposition of this fresh material.
  • Releases nutrients that improves the soil structure.
  • Reduces likeliness of plant or insect disease, notably verticillium wilt of potatoes.
  • Controls erosion.
  • Used for animal grazing, especially poultry.
  • Contains nitrogen that fertilises the soil without the need of commercial products.

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So I’ve continued to harvest mustard seeds to put in homemade curries, but my mum has gone one step further – she has started harvesting little young mustards and adding them to her egg sandwiches at lunch time. Here is her recipe:

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Egg and Mustard Green sandwich open (with beetroot in it and lettuce on the side)

Egg and Mustard Green Sandwich

(Serves 1)

-1 egg -2 slices of bread (or 1 large cut in half) -Butter -1 tbsp mayonnaise -1 handful of mustard -Lettuce, tomatoes or other salad, to serve

  1. Bring a pan of water to the boil. Stick a pin into the top of the egg and remove. Put the egg into the pan of boiling water and leave until it has become a hard boiled egg (completely solid). This could be between 5-10 minutes.
  2. Remove from the heat, drain the hot water and cover the egg in cold water, leaving it to cool.
  3. Spread butter over the bread so that both halves of the bread are covered on one side.
  4. Once cold, remove the egg from the pan and peel away the shell. Cut the egg into thin slices, then dice so that it is in lots of cubes.
  5. Mix the egg into the mayonnaise and then spread over the buttered bread. Add the mustard greens on top. Close the sandwich and serve with salad.

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Beetroot

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. 

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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.

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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.

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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.

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Grated beetroot on top of poached egg yolk on toast

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…).

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Avocado on toast with beetroot – this is two year old beetroot!

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Recipe: Courgette and Cheese on Toast

It is a universal fact that cheese and courgette go well together. Well, it is a universal fact concerning this blog.

I had the crazy but actually good idea of jazzing up the ordinary cheese on toast – what about adding courgette too?

I was a little bit hesitant, seeing as I was going to be eating it, but it was actually good. I had no need to fear, and I survived it!

It made a change to just simple cheese and bread and is another way of using up a courgette if you are having a glut.

Enjoy!

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Courgette and Cheese on Toast

(Serves 2)

-2 slices of bread of choice -200g cheddar cheese (or enough for 2 people) -1 medium sized courgette

  1. Preheat the grill to a high temperature. Place the two slices of bread underneath it and toast 1 side.
  2. Slice or grate the cheese. Cut the courgette lengthways in half. Cut each strip in half again and cut the lengths into cubes, 1/2 a courgette per person.
  3. On the side of the bread that has not been toasted, spread the cheese over the surface. Spread the cubes of courgette over the top of the cheese.
  4. Place the bread back under the grill and toast until the cheese is bubbling and melted. Serve with a side salad.

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March – sowing and growing

There are too many plants that can be started off indoors/outdoors in March to name! But here are a few to get you started…

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Carrots – Carrots – sown one trench outside under fleece

Spinach – Salad – Spinach – planted out ‘Turaco’ spinach sown last autumn in a cold frame with fleece and started off indoors ‘Barbados’ and ‘Emelia’, onto ‘Samish’ soon…

Lettuce- Salad – Lettuce – planted out lettuce sown last winter in the cold frame with the spinach and sown some seeds indoors

Radishes – Salad – Radish – sown outdoors under fleece between other crops

Celery – Celery – batch sown indoors

Celeriac – Celeriac – ”

Courgettes – Courgettes – sown indoors

Squashes – have yet to plant ‘Honey Bear’ and ‘Sunburst’

Quinoa – Quinoa – batch sown indoors

Chickpeas – Sown indoors, first time trying them this year!

Broad beans – Broad Beans – ready to plant out under fleece

Peas – started off indoors but can be sown directly now – post hopefully coming soon…

Okra – Okra – couple damped off so planted some more indoors

Rocket – Salad – Rocket – sown indoors, not doing so well…

Watercress – sown indoors

Herbs – sown the parsley and coriander so far

Fenugreek – damped off, need to sow some more indoors

Cucumbers – Cucumbers – sown indoors, doing best at moment, please stay that way!

Tomatoes – germinated very well indoors

Potatoes – time to think about planting them outdoors under a lot of earth and some cover

Turnips – just sown some

Purple Sprouting Broccoli – just sown some (as well as some more Calabrese Broccoli) indoors AND just harvested first batch of last year’s crop the other night to have with some of the last dug up potatoes from last season with baked beans, cheese and frozen homegrown runner beans – yum!

Leeks – Leeks – indoors

Spring Onions – indoors

Beetroot – indoors, on my list

Cabbages – Cabbages – ‘Red Rodeo’, ‘Advantage’, ‘Caserta’ – sown indoors

Brussels Sprouts and Brukale – Brussels Sprouts – quickly sow before it gets too late

Kale – The last of the Kale

Sweet Corn – on my list but I know from experience that I can still get away with sowing it in May, indoors

Rhubarb – Rhubarb – time to feed and start forcing

Fruit Trees/Bushes – time to feed!

There are bound to be plenty more veggies to sow/plant out as we plough on through the first month of spring. Temperatures are finally warming up but hang onto some fleece – the fruit trees might be lured into a false spring, deadly for blossom and fruit production… Make sure anything you sow outside/ plant out is wrapped up under cover, nice and snuggly. It will be a shock to the system if they are exposed to Britain’s ‘spring time’ too early!

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FLOWERS TO SOW INDOORS:

French Marigolds

Cosmos

Viola

Lavender

Geraniums

Calendulas

Lupins

Sweet Peas – they are ready to plant out under cover

There are BILLIONS more…