Red Cabbage

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Just look at that red cabbage… homegrown and harvested from the plot yesterday.

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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 –

  • Protein: 1g
  • Fibre: 2g
  • 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…

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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.

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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!

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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.

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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:

https://bellasbakingsite.wordpress.com/2018/08/06/chocolate-fudge-brownie-ice-cream/

https://bellasbakingsite.wordpress.com/2018/07/27/cookies-and-cream-ice-cream/  ).

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Update: 1st September 2018 – Sweetcorn

Harvested our first sweetcorn of 2018 yesterday, and I think it is our best yet.

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Fully grown, yellow kernels, picked just at the right time. Not tough and old, but completely tender and sweet.

We grew our usual Swift F1 seeds this year. We started them off in tall yoghurt pots of compost indoors in May. Once they were big enough to handle and the frosts were over, we planted them outdoors into fertilised earth in direct sunlight. With the glorious sun in June and July along with a vigorous watering schedule, the actual sweetcorn plants grew huge, are tallest yet, going past my 5’3 at least.

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Sweetcorn are pollinated by wind rather than insects. You want to get the dust from the tops of the plant onto the tassels below that will become the sweetcorn if pollinated. I did a lot of hand pollinating this year, due to the lack of wind, and thank goodness it seemed to work!

To check if the sweetcorn is ready to harvest, you wait until the tassels have become dark brown instead of white, basically died back. You then gently peel apart the green skin of the corn and insert a finger nail into one of the kernels – if the liquid comes out milky white, it is ready. If not, leave it for a couple of days before checking again.

Now this is important: harvest your sweetcorn only the you are about to cook it. As soon as you take that cob off the plant, its sugar starch degenerates rapidly, straight away. This means the taste of the cob decreases in yumminess very, very quickly. You are advised to bring a large pan of water to the boil before you pick your cob!

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Perfect cob! Cooked and put in the bowl in readiness for kernel removal…

To cook the cob, remove the green outer leaves and tassels. Plop the whole cob into the boiling water and leave to boil for a couple of minutes. Remove and put to one side to cool. You can either serve sweetcorn whole as corn on the cob with some butter, or, standing the corn in a large bowl, using a knife, cut down the sides of the cob, scraping the kernels off. You can then serve the sweetcorn kernels without the cob or you can freeze them like this in plastic bags, as they will take up less space in your fridge. Cooking and freezing locks in the sugar starch and preserves the taste and goodness of the sweetcorn.

Voila!

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Sweetcorn kernels scraped off and served for lunch.

Does anyone else think of Pocahontas when they see sweetcorn with the green leaves still on?

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‘Just around the river bend…’ 

That film’s got sot some cracking good songs.

Other fun news: made tomato passata last week and last night I used it to make homemade pizza.

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That means that our dinner used homegrown onion, garlic, perpetual leaf spinach, oregano and tomatoes!

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Shame the mozzarella and cheddar, olive oil and bread flour or yeast weren’t home produced… but at least the pizza base was homemade!

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Recipe for pizza can be found here: Updated recipe: homemade pizza and information about growing sweetcorn can be found here: Sweetcorn

Courgettes, courgettes… update

So it has FINALLY rained.

I don’t like rain, but I am actually happy it is here because it has been weeks without a drop and I am relieved to be given a night off from watering the parched plants.

So as you may have guessed from the title, we have a fridge full of courgettes (zucchini). They are going in everything I am cooking at the moment, such as my dinner from tonight, dahl. For the recipe, check out my Courgettes page, Carrot and Courgette Dahl.

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Eaten with, of course, runner beans, and some kale. Using homegrown onion, garlic and mustard seeds as part of the spice base.

Runner beans: froze two bags today, cooked one container that I picked today for dinner tonight, and have another whole container to do tomorrow… before picking the next lot. Does anyone else feel like they have suddenly become blind while picking beans and always seem to miss some that turn into GIANT beans?

Bought a new bean slicer to replace the old one we broke which is making life a little simpler again. Anyone else tried standing there for over an hour slicing runner beans with a knife? I could not move my legs they got such bad cramp…

Pumpkins are beginning to grow – exciting!

Picked the few raspberries that are growing at the moment along with blueberries and wineberries today to eat with homemade cookies and cream ice cream for dessert (recipe on my other blog, here: https://bellasbakingsite.wordpress.com/2018/07/27/cookies-and-cream-ice-cream/ ).

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And to top off the day, it was nice to see and get a photo of something other than squirrels at the bird feeders… A nice woodpecker instead.

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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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Borlotti Beans

The borlotti bean (singular borlotto in Italian), also known as the cranberry bean, Roman bean or romano bean (not to be confused with the Italian flat bean, a green bean also called “romano bean”), saluggia bean (named after the town Saluggia in Italy where borlotti beans have been grown since the early 1900s), or rosecoco bean, is a variety of  common bean (Phaseolus vulgaris) first bred in Colombia as the cargamanto. The bean is a medium to large tan or hazelnut-colored bean splashed or streaked with red. They come in large beige and red pods with colours that resemble the dried beans.

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They originated in Colombia in South America and were one of the crops that found their way into Europe with the Spanish and Portuguese explorers. The Italians were the first Europeans to embrace the borlotti bean (as well as the tomato). Now you can eat these beans in Italy in stews with polenta and in salads as well in appetizers along with prosciutto and lots of parsley and olive oil.

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The borlotti bean is a variety of the American cranberry bred in Italy to have a thicker skin. It is used in Italian, Portuguese (Catarino bean), Turkish, and Greek cuisine. When cooked the beans will lose some of their bright markings and turn a light brown colour.

Borlotti beans are potassium rich so are good for the muscles and for the proper functioning of the kidneys, as well as maintaining good blood pressure. They also contain other minerals such as sodium, zinc, selenium, copper (good for stimulating blood cell formation), calcium, manganese, magnesium, iron and phosphorous as well as Omega-3 and -6 fatty acids. They contain vitamin A and several of the B-complex vitamins including B1, 2, 3, 5 and 6. Borlotti beans also contain 18 amino acids along with dietary fibre (good for the digestion), folate (good for pregnant women and enhancing the nervous system) and protein. If you are trying to grow your own vegetarian protein, beans are a good place to start…

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Sow indoors for surest results April-May, 2.5cm (1″) deep into individual pots of compost (I use tall yoghurt pots, they give the plant lots of root room). Water well and place in a warm position. A temperature of 15-20°C (60-68°F) is ideal. Gradually accustom plants to outside conditions (avoid frosts), before planting out when 15cm tall, 25cm (10″) apart, during May-June when frosts are over. Allow 45cm (18″) between rows. Like runner beans, insert canes into the ground along with the bean plant to allow them to climb up it. If it is sunny, cold or windy when you first plant them out, rig up some covering (I use left over horticultural fleece) to give them shade or protection from the elements that might damage them before they are fully established. You can harvest borlotti beans from July-October. To harvest, pick the pods before they set seed and slice them up and cook them like you would do to runner beans. Or, leave the pods on the plants and allow them to grow very big and to set seed. The pods will turn a pale straw colour as they start to dry out towards the end of summer or early autumn. Harvest and take them inside to continue drying before you pod the beans. The pods will rattle once they are ready. You can cook them straight away, freeze them or dry them out and store them in glass jars in the cupboard. They can be shelled into trays and placed in a warm place to continue drying. The beans should ultimately be light and hollow-sounding when tapped, at which point they can be decanted into glass jars for storage in a cool, dark place. Discard the pods at this stage, they get too tough to eat.

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Dried beans contain high amounts of lectin, a natural chemical which can cause stomach upsets. Soak the beans overnight or for at least eight hours then place into cool water. Bring the water up to a vigorous boil and boil like this for ten minute before turning down the heat and simmering till soft.

Grow borlotti beans from Mr Fothergills: ‘Climbing Bean Borlotto lingua di fuoco 2 Seeds‘.

Borlotti beans can be added to any dish for vegetarian protein.

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Coconut Borlotti Beans

Serves 4

-450g borlotti beans, pre-cooked -1dsp coconut oil -1 onion, finely sliced -2 generous handfuls of spinach leaves

  1. Warm the coconut oil in a frying pan. Add the sliced onion and fry until golden brown.
  2. Add the spinach leaves. Stir in until wilted before adding the borlotti beans. Combine and leave briefly so that the beans warm up.
  3. Remove from the heat and serve with rice or potatoes, as a side dish, or in a wrap.

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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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Carrots

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.

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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.*

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Veggie version – with kidney beans instead of mince

Spaghetti Bolognese 

Serves 4-6

-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

  1. 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.
  2. Once the carrot is cooked, add the tinned tomatoes and the diced garlic. Mix in well.
  3. 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.
  4. Add the flavourings and stir. Leave it to come to the boil and then turn the flame down and allow it to simmer.
  5. Meanwhile, cook the spaghetti in boiling hot water until cooked through. Bring another pan to the boil and cook the greens.
  6. Serve with a helping of spaghetti and greens, the bolognese on top, and a good helping of grated cheddar.
  7. Left overs can be used for chilli con carne (just add diced chilli) or for lasagne.

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