Posts Tagged With: vegetarian

Sweet Onion Hummus

Sweet onions (with a touch of celery)

This is a staple wonder paste at the B.H.K.  I make hummus at least once a week and in my many experimentations with pulverized chickpeas, I can say that this is our fav.
It is nice and simple, lightly spiced and has the lovely sweetness of well-stewed onions.  Not your conventional hummus and I don’t like to use loads of oil, I use the chickpea cooking juices and this makes the hummus lighter and lower in fats.

After tasting this recipe, the hummus from your local supermarket will seem salty and stodgy in comparison, and expensive!

We make a big batch that lasts us a few days.

Gigglebeans in the sun

The Bits
Approx. 3500g dried chickpeas (soaked for a day, then cooked in slightly salted water on a low heat for at least an hour until tender. You can use canned, but their texture is not quite as good), 2 onions (organic if you can, finely chopped), 1 teas cumin, 1/2 teas coriander seeds, 1 teas paprika, 1 teas turmeric, 1 teas thyme, 1 teas rosemary, 2 cloves of garlic (finely chopped), 1 cup of olive oil, 1 big tbs dark tahini, zest and juice of 1 lemon (unwaxed of course!), s + p.
Do It
Good glug of oil in a frying pan, gently fry onions for 10 mins, season, then cover and lower heat.  Do not colour, gently cook.  Leave for 45 mins, stirring occasionally, then take off lid and add spices and herbs, cook for 15 mins more until golden and most of the juice has gone.
Take your cooked and cooled chickpeas and place them in a blender (you can do this by hand, but you need big muscles), add onions, garlic, lemon and tahini, season with s+p.  You should add around 1 to 2 cups of the chickpea cooking liquid here, use more later to make smoother.
Begin to blitz, adding a steady stream of olive oil as you go.  Stop regularly, taste, adjust seasoning, add more lemon, spice, s+p etc, get it just right for you. Remember that the flavours will come together when left in the fridge for a while, getting more intense, also the texture will stiffen so make it a little runnier.  A splash of water or chicpea stock is recommended to lighten your hummus.  You  know how you like it!  I like to be able to taste the lemon and tahini over the spices.

Oatcake anyone?

Serve
On anything!  Warm pitta of course, I normally finish it with another glug of olive oil and a dusting of paprika, maybe some sesame seeds if you’re feeling flash.

We regularly have it as a side with a main dish, it adds great richness and creaminess to anything it touches, especially when added to stews (normally just before serving).

Foodie Fact
The mighty Garbanzo (U.S.), Giggle bean (Germany) and Chick pea (other places) is a super legume. It is incredibly versatile, makes great flour and very good for us. What a natural beaut!
Chick peas are full of fibre, they actually lower our cholesterol and are full of antioxidants.  They are colon friendly having a lot of insoluble fibre. Love your colon!

Categories: gluten-free, Healthy Eating, photography, Recipes, Sauces, Side Dish, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , , , | 2 Comments

Rainbow ‘Slaw and Rosehip Tea

Beets and 'Rots

Today the sky is the deepest of greys, the washing nearly blew away and Jane poured a pint of water all over her computer.  We both held the stricken machine in our hands, then noticed the water pouring out of the side with the plug still in the wall…the penny dropped…we placed it in-front of the fire and thanked our lucky stars for not getting frazzled.

We put on some Vashti Bunyan and started to make lunch……….

Out of this peaceful state came this wonderful combination of vibrant colours and flavours.  The salad is an old friend from past summer days, the beetroot, carrot and orange is a tantalising combination and packed full of good things.  Preparation could not be easier, this is a real raw food delight.  The tea is fairly straightforward also!

From a potential near-death experience, to a rainbow lunch and ‘Rosehip November’ (in April).  Happy days at the Beach House.

The ‘Slaw

The Bits

1 large beetroot, 1 large carrot, 1 large chunk of butternut squash (optional, just increase the carrot by one), juice of half an orange, handful of chopped coriander.

Do It

Grate all veggies, we used a hand grater, or plug-in your food processor.  I appreciated the exercise actually.  I peeled the beetroot and the squash.  Squeeze in the OJ and throw in the greenery.  Add the finely chopped pith of the orange for even more of a citrus POW!  Mix up and leave at room temp for a while, let the flavours mingle a little.

Serve

We made a lunch out of it with some toasted leek oatbread (recipe soon to appear on the blog) and cucumber raita.  This is a versatile ‘slaw that will brighten up any plate.

We spiced it up with a couple of pinches of Ras El- Hanout spice and a splash of olive  oil.  Our raw life starts in June, why not live dangerously for a while!

The Tea 

Clipper Rose hip (and Hibiscus)

It’s a Clipper Tea.  An organically grown infusion, fruity, with a deep colour and plenty of vitamin C.  The good people of Clipper are in all of our supermarkets in the UK and always good value.

They use unbleached bags and have an awesome range.  Their black tea is a winner with a splash of soya milk (and lashings of honey, B.H.K style).  We have also tried the tasty Dandelion and Burdock Tea, which took us back to our childhood days, drinking the fizzy sweet version out of glass bottles in bracken, near streams.

Buy the Rose hip tea here:

http://shop.clipper-teas.com/teas/fruit/organic-rosehip-infusion

And check out the new Clipper Green Room, for offers on the range of teas and loads of top giveaways:

http://www.clippergreenroom.com/

Foodie Fact

Rose hip has been used for years for its health properties, the fruit of the Rose is especially good for the joints.  The Vikings used it on long sea voyages to ward off scurvy, its packed with Vitamin C.  It also contains most of the B vitamins and the mighty vitamin K, with antioxidants and rich fatty acids surely making this a real superfood.

Rosehip November/ April

Categories: B.H.K Reviews, Infusions, Low G.I. (glycemic index), Lunch, Organic, Raw Food, Recipes, Salads, Side Dish, Snacks and Inbetweens, Superfoods, Tea, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

RAW! The Beach House goes raw in June

Fancy a juice?

The Beach House Kitchen is going RAW for June (maybe longer).  We are really looking forward to the challenge and the obvious health benefits. Our inspiration for this was a great man named Rob, his enthusiasm for all things raw convinced us to give it a go.

I have some experience with raw food, but would love some advice/ tips/ recipes from avid raw ones.  Any ideas would be brilliant.

We are planning to acquire a good juicer/ blender and are fortunate to have a few good organic producers nearby, we may look on-line to get some ingredients in.  It won’t all just be juices, I plan on making cakes, raw soups, stews etc.  It really is a very diverse and little known area of cooking (or non-cooking).  I fully expect a surge in energy levels and a full dose of shiny energy.

All tempting food stuffs will be banished to the garage, the cravings will be tough for the first few days I’m sure.  Better that the muesli and coffee is kept under lock and key.

This may sound strange to non-raw folk, but your energy levels go through the roof when you cut out cooked and carbs.  We will be going down the raw vegan route, so the lack of dairy gives the system a rest also.  One of the primary reasons for the surge in energy is that so much of our energy is diverted to digest the food that we are getting energy from. It’s a roundabout process. Raw food cuts out the work of digestion and leaves the energy to flow to other parts of the body, most notably the brain. You get a real buzz from the raw diet and creativity levels soar.

Here is good Rob’s raw food site, with excellent information on all things raw and juice:

http://www.squidoo.com/raw-food-today#module154034673

I know Rob is a big fan of Matthew Armstrong, so I checked out his stuff.  He is certainly an active chap with bags of energy:

This clip goes some way to dispelling the theory that raw foodists suffer from a lack of energy!

We will be keeping a daily (I hope) blog on the Beach House Kitchen about all of our antics, struggles and successes.  I hope you join us for the ride.

Categories: Detox, Healthy Eating, Healthy Living, Juices, Raw Food, Smoothies, Vegan | Tags: , , , , , , , , , , , , , , , , , , | 3 Comments

Bitter Apple and Banana Smoothie


An improvised number, but a good one.

This was one Bramley apple that was hanging around and a nice ripe banana. A great combo of sweet and bitter to get the palate going in the morning.  If you’d like a real filling smoothie, add a handful of oats.  If you fancy a rich smoothie, add yoghurt.

So it’s a slice of bitter England meeting sweet Costa Rica.

This is enough for two cups of goodness.

The Bits

One chopped Bramley (cooking) apple, one banana, 2 cups of soya milk (or whatever milk you prefer), a blob of good yoghurt (optional).

Do It

Stick it all in a blender and give it a whizzzzzzzzzzzzz.

We Love It

It’s a good way to use our abundance of Bramley apples at the minute, there’s only so much apple pie you can eat!

Foodie Fact

The first Bramley Apple tree grew in Nottingham, England 1809 (how is this known!)  and is named after a butcher named Matthew Bramley.

Nottinghams finest!

Categories: Breakfast, gluten-free, Raw Food, Recipes, Smoothies, Vegan | Tags: , , , , , , , , , , , | Leave a comment

The Buzz Smoothie

The Morning Zing!

It’s called ‘The Buzz’ for a reason.  It’s a real lipsmacker!

This beats a double espresso buzz any day.  One glass and you’re de-fuzzed.  After drinking this concoction, the fruit sugars (fructose) and vitamins get to work and the morning coffee jolt seems a little beige in comparison.

It’s a vibrant looking number and bursting with citrus, sweet apple and carrot flavours.  Packed full of all the good stuff that you need in the morning to get you fired up for another day of life.  It’s a wake up call for the body and mind.

We don’t have a juicer (yet) so we blitz it all up in a food processor.  I imagine these ingredients will make an amazing juice, maybe you’ll need to throw in another carrot or so.

Organic fruit and veg will make all the difference in your juices and smoothies with bags more flavour and juice, even if they cost a few pennies more.  They will definitely have more nutrients in them, keeping your insides and outside in better condition.  After visiting a few shops in Spain, I feel fortunate that we have the choice of organic in Britain.  The carrots in this were particularly special, from Hootons Homegrown, Farm Shop on Anglesey (thats in Wales for global readers).  We are blessed with some amazing producers in these parts.

Enjoy responsibly, this is full-on juice!

This recipe will make enough for 4 glasses of what is more a chunky juice than a smoothie.  We keep some in the fridge for later, it’s so full of good things that it takes care of any mid-morning hunger pangs.

The Bits

All chopped into chunks – 1 apple (unpeeled), 1 carrot (unpeeled), 2 oranges, 1 grapefruit (a squeeze of lemon if you really want a hit!), 2 cups of filtered water (or 1 cup of water, 1 1/2 cups of ice)

Do It

Put it all in a blender and whizz it up.  Taste and add more water if needed.

We Love It!

The colour alone helps get my juices going.  We like the balance of sweet and acidic in this one.

Foodie Fact

Grapefruit (Citrus Paradisi or Paradise Citrus in Latin) is full of vitamin C.  On average, half a grapefruit contains 75% of your required Vitamin C for the day.  It also contains the super antioxidant lycopene.

Without getting to grim and technical, eating more grapefruit (and Organic fruit and vegetables) lessens your chances of catching things and dying in general.  Hooray!

The usual suspects

Categories: Breakfast, gluten-free, Juices, Low G.I. (glycemic index), Organic, Raw Food, Recipes, Smoothies, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

5 Minute Fig and Prune Compote

The 5 minute compote with figs, prunes and a bit more.  Prunes have always been so unfashionable, well not anymore.  At least in the Beach House, they are very cool.

This is really quick and easy, perfect for a busy lifestyle.  No stewing required and only dried fruit from the cupboards needed.  Just chop the fruit, boil the kettle, leave in a fridge overnight. Thats it!  Naturally sweet and zesty compote. Our kind of fast food!

I love the flavour of the rich figs and prunes with the lemon and tea balancing the flavours and sweetness nicely.  Figs always remind me of Morocco, where I ate them by the ropes length (you buy them thread whole onto a rough length of rope). I normally opted for a foot-long! I was doing a lot of walking at the time.

We use this compote mainly on muesli, but it goes great with yoghurt and seeds as a healthy dessert or even in a smoothie that needs a sweetness kick.

This compote is designed to be kept in the fridge, not jarred. But you could experiment, like most things, it will get better with age!

This recipe will make enough for a decent bowl full of sweet fruity goodness.  I added fresh plums here also, we managed to get some amazingly sweet local ones.  When chopping the fruit, we like to keep them nice and chunky.

———————

5 Minute Fig and Prune Compote

The Bits

3 fresh plums (pitted and chopped, you may like to take the skins off)

4 dried figs (chopped)

6 dried apricots (unsulphured are best, chopped)

6 big fat prunes (chopped)

zest of 1 lemon (ribbons is best)

1 cup of hot black tea.

 

Do It
Make two cups of black tea (no milk!), one for you, one for the compote. Then leave to cool slightly while you chop the fruit and peel the zest off the lemon (use a good French peeler, so much easier, you could waste years of your life peeling spuds and zest!).

I now put it all into a tupperware dish, pour in the slightly cooled tea (removing the tea bag), allow to cool, then pop lid on and into the fridges.

That’s it!

Serve

Yoghurt, cereals, seeds, on top of cake, in a smoothie…………………………..

 

We Love It!

A good dose of natural sweetness and plenty of fibre from the prunes and apricots, leave the belly sweet and full.

 

Foodie Fact

Prunes are historically good for getting things moving down under. ‘Regularity’ I believe is a commonly used term.  That will be the high soluble fibre content.

Back in the olden days (that’s the ’80’s by the way) prunes seemed to be almost medicinal, something you ate with a degree of suffrage.  But they are delicious and contain rare phytonutrients and beta carotene (in the form of vitamin A) which have a huge benefit on your inner workings, cells, brain and all.

Categories: Breakfast, gluten-free, Healthy Eating, Low G.I. (glycemic index), Recipes, Salads, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , | 4 Comments

Omega Seed Sprinkles

Or what my Dad calls ‘bird food’.

Not really a recipe, but a necessity for our kitchen and definitely a Beach House Favourite.  These sprinkles will crunch up any salad, yoghurt, cereal, bread, etcetcetc there are so many uses for these wonder seeds.  I normally nibble them, sparrow-like, throughout the day.  They are a lot cheaper than nuts and have bags of energy, nutrients and omega oils.

Seeds are one of those things that, if eaten regularly, are best bought in bulk.  The small packs you are likely to find are normally quite costly.  Have a look online, you can get bulk bags of seeds, rice, pulses etc and the delivery is normally free (if it’s over a certain amount).  Order for a month.

It saves so much time and resources, when you consider the driving to the shops and time wasted standing aimlessly pondering a desirability/cost = happiness equation for a packet of Moroccan spices.  I do this.

I struggle with British supermarkets on many levels, but the myriad choices of everything is incredible.  I go into a cold sweat as I approach the muesli section!  We are such a refined consumer society.  I can tell you, it’s very different in Spain!  No muesli for a start.

If I ever have the distinct displeasure of visiting a hyper-market environment, I go into some sort of consumer trance.  Like a zombie, occasionally grabbing a shiny product.  I do like wine sections though.  It’s like travelling, in bottles.

These sprinkles will work with most seeds and if you feel like nuts, stick a few in.  The linseeds and flax seeds don’t add a huge amount of flavour, but are very, very good for you.  They are all toasted together to give a richer flavour and add a bit of crunch.

You can blend these seeds up, add a dash of water and make a brilliant seed butter (this is a real winner).

You will need a frying pan full of seeds, just enough to cover the bottom.

The Bits

Sunflower seeds, pumpkin seeds, linseeds and flax seeds

Do It

Heat the frying pan on a medium to low heat, add the sunflower and pumpkin seeds first (or larger seeds/nuts).  Heat and toss for around ten minutes, keep them moving, don’t hurry them.   Then add the flax and linseeds and heat for another couple of minutes.  They may pop a little and will darken in colour.  The key is not to burn them, if they are getting too hot and dark, tip them onto a large plate and spread them out to cool.

Cool fully and keep in a jar.

We Love It

They go on anything and are a great, nutritious snack on their own.

Foodie Fact

These little gems are packed with super omega oils and energy.  Russia is the leading producer of sunflower seeds globally.  One sunflower head contains hundreds of seeds.  They are full of energy in the form of poly unsaturated fats and mono-unsaturated fats which can lower cholesterol.  They have one of the highest levels of complex vitamin B group and vitamin E (a powerful antioxidant)…….These little beauties are will keep you shining.  Put them on everything!!!!

Categories: Budget, gluten-free, Healthy Eating, Salads, Snacks and Inbetweens, Superfoods, Vegan | Tags: , , , , , , , , , , , , , , , , , | Leave a comment

Mum’s Blueberry and Cranberry Granola

My Mum’s name is Carol and we are alike in many ways.  We are both good sleepers and enjoy nothing more than a wee lie-in and a lazy breakfast, at our leisure, normally stretching way beyond lunchtime.

Granola is always a key munch at these indulgent occasions.  We like it so much that Mum has started to make her own.  Heres what Mum has to say:

“Hello cooking companions,

Blueberry and Cranberry Granola

225g Rolled Oats, 15g soft brown sugar, 45g Wheatgerm, 2 tbsp Maple syrup (or Honey), 55g Millet flakes, 2 tbsp sunflower oil, 1 tbsp Sesame seeds, 2 tbsp orange juice, 2 tbsp Sunflower seeds, 2 tbsp flaked Almonds, 50g dried Blue berries, 50g dried Cranberries, 10 bashed up Brazil Nuts (if you’re feeling flush!)

A delicious toasted Muesli, this is made from a tempting mix of grains, nuts, seeds and colourful red and blue berries.
Stirring Maple syrup and Orange juice into the mix helps to keep the oil content down making this version much lower in fat than most ready made Crunchy cereals.

Makes 500g

Pre heat 160c – 325f gas 3

1 – In a large bowl mix together Oats, Wheatgerm, Millet flakes, Sesame and Sunflower seeds Almonds, Dried Berries and sugar.  Stir until mixed well.

2 – Put the Maple syrup, Orange juice, and oil in a small jug and mix together. Pour this mixture slowly into dry ingredients stirring to ensure that the liquid is evenly distributed.

3 – Spread mixture evenly over a non – stick roasting pan.  Bake for 30 = 40 mins until golden brown.

4 – Remove from the oven and leave to cool.  Store in a air tight container for up to two weeks.

Serve with milk, fruit or yogurt..

Lots of good thoughts coming your way

Mamxxxxx”

Enjoy lazy breakfast and carefree days (this granola will help!)XXXXXX

Mum's hut (but she lives in a house really)

Categories: Breakfast, Friends of B.H.K, Recipes, Relax, Snacks and Inbetweens, Vegan | Tags: , , , , , , , | Leave a comment

B.H.K. Review – Allegra McEvedy ‘Bought, Borrowed and Stolen’

‘Some women collect shoes, Allegra collects knives.’

A cookbook full of ‘Recipes and Knives from a Travelling Chef’.  Allegra’s books are always full of good writing and inspiration, but ‘Bought, Borrowed and Stolen’ inspires with not only the food, but the tools that make it and the personal journey behind each dish.

From San Francisco to Burma, this book is a true labour of love.  Allegra has definitely put in the hard yards here.  It’s an insight into many revealing journeys over nearly a quarter of a century and most of the planet.  Ever seeking sharp edges, shiny people, proper food and other tasty mouthfuls.

I own a couple of Allegra’s books, but this is the best read.  It’s as much a memoir as a gang of recipes; the memoirs of a foodie in love with the world and its diverse cultures and traditions, always lead to culinary adventures, relating directly to the plate and the belly.

Allegra has been out and about, distilling years of travel and great eating into these pages.  There is a real sense of love and passion that comes through in the writing. Allegra seems to get to the heart of each country visited and as we know, the best way a people’s hearts……….are their bellies (or rib cages and I’m sure Allegra will have a knife to suit!!!!!).

Jane gifted me this wonderful cook/travel book for crimbo.  It graces our windowsill turquoise and when opened, explodes with even more vivid colours.  Allegra’s food is always vibrant and challenges the stuffy ‘elite’ of British cooking.  You may know who I mean?!  Unlike most famous chefs, Allegra actually has a great sense of humour!  You are allowed to laugh, enjoy and be natural whilst cooking.  Not fickle or false.  Allegra’s cooking comes from the heart, not an assembly line of egos.  Hoorah!

It’s not a veg cookbook, but there are many veggie options.  The meat dishes can always be played around with; an aubergine here, a pumpkin there and you’ve got worthy substitutes for a slab of beef (sort of).  Allegra’s enthusiasm and talent is prevalent on each page.  The travel writing paints magical pictures of markets, stalls and kitchens encountered along the way.  This is an insight into a real cooks (chefs?!) pilgrimage from working on the ‘line’ to being one of Britain’s best-loved and talented foodie people (chefs?!).

Allegra gave up cooking ‘posh food for posh people’ years ago and since then has commited her time to giving great, affordable food, to the masses; via Leon Restaurants and many other charitable projects.  Bagging an MBE along the way.  Allegra is regularly on TV, her most recent show was ‘Economy Gastronomy’ and to cap it all off (for now), has been made only one of three ‘patrons’ for the fair trade movement.  Allegra is quite a busy lady.

To add to the job list, it appears Allegra may need to build an extension to accommodate her knife drawer!  I am sure it resembles some kind of ancient armoury.  I wonder is she has a spear?  I have one good knife, but this book has wet my appetite for more.  Maybe one of those ‘Oaxacan Whackers’ to have a go at a particularly stubborn beetroot.  Bring on the carnage!

The knives all seem to embody the food culture of the place.  The are all fascinating in their own way, many exhibiting great craftsmanship, many purely barbaric.  My personal favourites are an elegant Japanese Unagi Saki, handle-less; deadly looking, like something a Ninja would carry in there sock.  The Grenadine Scrimshaw is a tasty looking pen knife, the Phoenician Phoenix is ostentatious and the Burmese Machete looks like something you’d reduce a tree to splinters with.

Difficult to say which is my favourite recipe.  There are many.  The Shepherd’s Salad went down well at a Veg. Hen Party I cooked for recently.  The Hens liked the pomegranate.  The Black Sticky Rice is a treat, the Sweet and Sour Aubergine, Rooibos Malve Pudding, the list goes on and on…………..these recipes will grace many a happy occasion in the Beach House.

I love the fact that Allegra has copied these recipes down in situ, in the moment.  Scribbled in one of her many food diaries and then copied down here, straight on the page.  There is no messing with the dishes or ‘dolling them up’, making the food technical and overly complex.  It’s straight from the stall to the page, showing Allegra’s integrity, in honouring foods simplicity and respecting the lineage and tradition of the many cultures cuisines.  How we eat says so much about who we are and the recipes here seem like a true reflection of that.

2012-01-17-miniHappyCooking.jpg

Allegra in Malawi

Allegra wears her heart on her sleeve, which makes the book a personal quest for culinary insight, as opposed to a bunch of recipes re-hashed with a tenuous theme.  This is ‘real’ soul food with choppers!

I had the pleasure of working with Allegra for a short time with Leon Restaurants and I can imagine her in these far off places, being charming and impressing all with a passion for good food and good livin’.  Allegra is so kind and genuine, I’m sure this has opened many a doorway.   This book acts as a portal to the kitchens, history and characters of the world (and their cutlery drawers!).

Wherever you are in the world, there’s no better way of giving people joy than by handing them a plate of food made with love … and watching them love it too.”

Cheers Allegra!

Heres Allegra’s site:  http://www.allegramcevedy.com/Allegra/Biography.html

I also recommend the ‘Colour Cookbook’.  It’s cheap on Amazon.

—————————————————————————————————-

I feel that cookbooks are generally overpriced and not necessary.  I own three.  Just think about all that amazing produce you could buy with 30 quid!  I have notebooks full of recipes, all very personal and much-loved.  This suit me fine.

I prefer to get my inspiration, like Allegra, through travel and eating as opposed to second-hand in a sumptuously photographed hardbacks (lets face it, you can’t eat photographs, or books for that matter).  I like scribbled recipes and cooking from brilliant memories of taste and occasion.  However, if you are ever going to waste money on a cookbook.  This is the one! 

2012-01-17-miniKnives.jpg

A few of Allegras choppers

Categories: B.H.K Reviews, Recipes, Travel | Tags: , , , , , , , , , , | Leave a comment

Homemade Goats Cheese with Wild Garlic

Goat's Cheese Recipe With Wild Garlic

I love Goats.  They are far superior to sheep.  More character, a little like their cheese.  I became aware of this love affair in Laos…..it’s a long story.

‘Eat Weeds’ (http://www.eatweeds.co.uk/) inspired me here.  It’s a great little website all about living from the land and getting out for the odd forage.  All you need to know about wild eating.  They regularly send me emails and this recipe reminded me of how easy this cheese is to knock-up.

The first time I made Goats Cheese was when I volunteered to help on a farm in Central Laos.  It proved to be very simple and deliciously creamy.  This method is almost as good, without the super fresh, still warm milk of the farm.

The Kids

We would milk, feed and clean the goats out before dawn, with the afternoons free to spend under the blazing sun, hacking down banana trees for feed. After around five hours hard graft, between three of us, we normally produced only four small blocks.  This experience really developed my appreciation of cheese!

The blocks were normally whisked off to the farm restaurant to be served to bus loads of tourists.  Sometimes we did manage to sneak a chunk ourselves and with a fresh baguette (which are amazing in Laos), it made all of the shovelling shit worth while!

With the lads on the farm

For this recipe, if you can get your hands on wild garlic, lucky you.  Otherwise use bulbs.  Goats milk is fairly easy to come by in the shops.

If you like eating weeds, subscribe and get the Classic Wild Food Collection.  It is free and packed with info on what to do with weeds and plants (and how you can eat them).

Bon Fromage!

The Bits

1 pint of raw goat’s milk, ½ lemon (juiced) or 2 caps of cider vinegar, 25g ramsons/wild garlic (finely chopped)***, sea salt

***An alternative to wild garlic would be one clove of minced garlic and a handful of roughly chopped parsley.

Do It

Pour goat’s milk into a pan and slowly bring to the boil. Remove from heat immediately.

Add lemon juice a little at a time until the curds separate from the whey.  Curdling.  It will begin to resemble very off milk.

Pour the pan of curds and whey through a fine muslin cloth, making sure that you collect the whey. Leave to drip for a few hours. You can refrigerate the whey for a couple of weeks, and use it in your sauerkraut recipes, in soups, stocks or as a refreshing drink. Whey is super full of minerals, and an excellent digestive.

Next tip cheese into a bowl and add the finely chopped ramsons and few pinches of sea salt, then stir until the ramsons and salt are thoroughly worked into the cheese. Taste saltiness and adjust accordingly.

Put the cheese back into the muslin and twist into a ball. Put on a slanted board with a big weight on top (always a bit of a balancing act), and leave for a couple of hours. The salt draws more moisture out of the cheese making it firmer.

If you can resist eating it, this cheese will age nicely.

Serve

Baguette! (warm)

Foodie Fact

Whey is a super-dooper food.  It’s packed full of protein, meaning that people who would like to be one big lump of muscle (mass) take it as a high cost supplement.  It’s free with this cheese.  The proteins in whey can be used easily by the body.

Whey is very low in calories and full of anti-oxidants that boost the immune system.

The end product

Categories: 'The Good Life', Foraging, photography, Recipes, Snacks and Inbetweens, Travel, Wild food | Tags: , , , , , , , | Leave a comment

Apple Mull Steamer

Apple juice made by local kids

If you live on the grey island, it’s probably snowing where you are.  This is the ideal tonic for a chill, we’ve been spiced up on this all winter.

It’s an intense cordial that glows with the spices of distant lands (as you look out at the grey drizzle).  We will normally have a cordial in the fridge and it will change with the seasons.  I’m looking forward to something elderflower soon………

Heres a ‘steamer’ of pure Beach House loveX

The Bits

One bottle of good quality cloudy apple juice.  Glass is best in this situation (you can re-use it) or use a corked old wine bottle (clear glass looks very cool).

Zest of a lemon (or orange) in long slices, not chopped.

2 star anise, one stick of cinnamon, 2 cloves, 1 bashed liquorice root, a finger of ginger in large chunks, a little splash of good vanilla essence.

1 large tablespoon of honey (or to taste)

Do It

Pour the apple juice into a pan, add all ingredients.

Bring to a steam, close to boiling, then lower heat and simmer for 20 minutes (or longer, the flavours will only get more infused), do not boil, leave to cool.  Wash bottle well.

When cooled, pour back in bottle, I like to add all the bits into the bottle also. Keeps well in the fridges for a week, but won’t last that long!

Serve

Use it like a cordial, with hot water.  Or take it to the next level with a glug of dark rum.

We Love It

Its gives the body a big warm hug and if drank with rum, this potion will send the most stressed mind to a blissed out place of calm.

Foodie Fact

You’ll get a big kick of Star Anise in this mull.  It has been used in China and India to treat disorders of the nervous conditions.  Cloves are powerful!  Not just in flavour.  they are anti-oxidant, anti-flammatory, anti-septic, as well as calming and warming.  Ahhhhhhh

Categories: Infusions, Recipes, Relax | Tags: , , , , | Leave a comment

Ghee, Glorious Ghee

gheegloriousghee

Ghee (I love this word).  Unctuous, smooth, lubricating……..like many things in India, Ghee is spoken of in many superlatives.

In India it is said that milk is the sap of all plants and ghee is the essence of milk.  Ghee has been used throughout India’s history to cook with and treat ailments.  It has been used as a versatile cure, ranging from treating wounds, burns even ghee massages.  Ghee gives many of the myriad of Indian curries and sweets a unmistakable richness and shine.

It is said to have the power to improve memory, digestion, intelligence and builds the aura.  It may also help the body to purge toxins, as part of the Ayurvedic Panchakarma treatments.

All this from what we rather less romantically call, clarified butter.

If you go to see an Ayurvedic doctor, ghee is normally mentioned, poured over your skin or in your mouth.  It’s a little like in Spain, where doctors prescribe ham.  Just ask my lovely pal Ang, who was told that being a vegetarian, she needed more ham in her diet!  Although, I’m not sure of the benefits of wafer thin ham.

Ghee does have some proven health benefits (see the foodie fact), but its primary purpose for existing, in my eyes, is deliciousness.  It adds yum to all it touches.

Making ghee is straightforward, it’s not so easily sourced in the UK and can be a little on the expensive side, so homemade is best.

It keeps for months in the fridge in a clean jar (soaked in boiling water).  In India, aged ghee is highly valued, sometimes kept in temples for over a 100 years!

One block of butter will make around half a jar.

The Bits

One block of good quality lightly salted (or to your taste) block of butter.

Do It

Get a nice thick bottomed pan on a medium heat, put the butter in.

When it begins to foam, lowere the heat and cook for around ten minutes.  The butter will separate and leave a white foam on top.  It should take on a light brown colour (not too brown).

Take the pan off the heat and let it cool.

In a nice clean jar, pour the ghee through a fine sieve or cheese cloth. Allow it to cool fully and place in the fridge.  That’s it!

Milk Solids Recipe

The left over milk solids will be very salty (if you used salted butter), but are very tasty.   They can be used in a traditional rice dish, normally served at weddings, called butter pot rice.

Just add garlic and thinly sliced onion to the pan, fry until soft, add a handful of peppercorns and a few curry leaves.  Stir your rice in and coat with the ghee, then add water (cold, one to two fingers above the rice), cover tightly and leave on a low heat for 30 minutes.   We used brown rice, which needs slightly less water.

For more recipes see this lovely veggie website:

http://www.veggiebelly.com/2012/01/how-to-make-ghee.html

We Love It

It sits in the fridge nicely and when unleashed on food, adds so much shine and richness.  It really is nectar.  As part of the fabled ‘balanced diet’ it is truly a wonder food.  The milk solids are a fantastic bonus.

Ghee also takes us back to many wonderful memories of magic India, normally soaked up on a warm chapatis.

Foodie Fact

Ghee burns at a high temperature, meaning it doesn’t release too many dangerous free radicals (please note: never fry with olive oil that has not been cold pressed, for this reason).  Ghee contains vitamins and essential fatty acids.  If the ghee is completely separated from the milk solids, it does not contain lactose and people who are lactose intolerant can join the party!

Categories: Ayurveda, Recipes | Tags: , , , , , | Leave a comment

Dan did Lasagna

Dan and Ruth

It’s a proud moment for the B.H.K when you see a friend holding a lasagna.

Dan (with I’m sure a little assistance from Ruth) managed to navigated Jane’s lasagna Recipe and it turned out looking mighty fine.  Our first known success….Hoorah!

Dan is our beer making master and is helping us with the Beach House Brewery (although he doesn’t know this yet!).

Dan’s comments on the matter.  ‘YUMMY’.

There you have it.

Cheers Dan and Ruth.

(See Jane’s Goats Cheese and Med Veg lasagna Recipe if you’d like some YUMMY too.)

PS – If you have made any of our recipes and like it (and even if you don’t) let us know and we’ll be very, very pleased.

This looks very tasty

Categories: Friends of B.H.K, Recipes | Tags: , , , | Leave a comment

River Cottage Fire – Poor Hugh!

Poor Hugh!

I first saw him many moons ago, with pots dangling off the back of a Land Rover, whizzing through the countryside singing ‘Baba Riley’ by the Who.  ‘…..I put my back into my livin’…….  He has always been about real food and livin’.  Not quite tame.  Most importantly he seems like a genuine person, who is fighting the good food fight and is always pleasant.

It’s a shame to hear there has been a fire at the cottage.  It’s like a second home to a large part of the nation, we’ve seen it grow into an institution.  A bastion of modern British-ness.  I’m a damn sight prouder of ‘the cottage’ than I am that palace.

Here is Hugh promoting doggie bags:

http://news.bbc.co.uk/1/hi/uk/8240268.stm

Here is Hugh trying out a Vegetarian life for a summer, which was amusing:

http://www.channel4.com/4food/recipes/chefs/hugh-fearnley-whittingstall

It was a minor blaze and no one was hurt.

Long live Hugh and the new age of foraging folk.

 

Categories: Foraging | Tags: , , , , , , | Leave a comment

Abigail’s Apple and Pumpkin Vegan Loaf

The heavyweight cake

This is cake in loaf shape.

If you’re looking for something that goes well with a cup of tea, tastes amazing and does your body some good, this fruity loaf’s for you.

I took this recipe from Abigail’s blog http://tofuandflowers.blogspot.com/ which has a lot better pictures than mine and importantly, the loaf seemed to have turned out well.  Although I did change and add to the original.  As you can see, my didn’t rise particularly well, I put it down to not having baking powder!  Otherwise, this is a very simple cake recipe and very tasty.

This loaf really packs a punch!  It’s a heavyweight and really feels like ‘food’, not just a dessert.  Its packed full of fruit and nutrition, no dairy and only has a little added sweetness.

I used honey instead of agave, which I prefer.

With this amount of mixture, I made one big loaf and six small muffins, although Abigail seemed to have fed the five thousand!!!

The Bits

Dry Ingredients: 1 c. oatmeal (plus more to sprinkle on top), 1 1/2 c. whole wheat flour, 1/2 c. white flour, 2 tsp. baking powder, 1/2  tsp. baking soda, 1 tsp. salt, 1/2 tsp. nutmeg, 1/4 tsp. allspice, 1 1/2 tsp. cinnamon, 1/2 c. chopped apple (about 1/3 of a large apple; use the rest with the wet ingredients), 1 c. chopped walnuts (or hazelnuts)
Wet Ingredients: 1 1/2 c. roasted pumpkin, 1 banana, 1 1/2 tsp. fresh grated ginger, 1 c. chopped apple (about 2/3 of a large apple, what you have left over from the wet ingredients), 1/2 c. agave (or 2 tbs honey), 3/4 c. coconut milk (half of a can), 1 1/2 tsp. almond extract, 1 1/2 tsp. vanilla extract.

Do It

Get your pumpkin nicely soft and coloured in a pan and set aside, then:

1. Preheat oven to 200oC. Oil and flour a large loaf tin and muffin tray.
2. In a large bowl, stir together all dry ingredients except the nuts and 1/2 c. chopped apple.
3. In a blender, blend together all wet ingredients (including the 1 c. chopped apple).
4. Mix the pumpkin into the dry ingredients. Once almost completely combined, add the chopped walnuts and apples. Mix up with a nice wooden spoon.
5. Divide the batter evenly between the loaf pan and muffin tray. Sprinkle oatmeal on top of the batter and press the oats into the batter a little.
6. Bake for about 30 minutes, or until a toothpick inserted in the center comes out clean.  The loaf will take longer than the muffins.
7. Remove from oven, and cover loaves (still inside their pans) tightly with foil. Allow to steam for 10 minutes. Remove foil, and turn out onto a cooling rack. Cool completely.

Serve

With a dollop of creamy yoghurt.

We Love It

This is a lovely moist spiced nibble at this time of year.  Its pretty much guilt free (if you get guilty about eating food) and is almost a meal in itself.

Foodie Fact

Cinnamon, originally from Sri Lanka, is a wonder bark.  It  has the highest levels of anti-oxidant strength of all foods.  Cinnamon is also anti-inflammatory, anti-septic, rich in minerals and is proven to be soothing.  In Ayurveda, Cinnamon is used to treat diabetes, colds and indigestion.

Categories: Baking, Cakes, Low G.I. (glycemic index), Recipes, Snacks and Inbetweens, Treats, Vegan | Tags: , , , , , , , , , , , , , | 3 Comments

Liver Detox – ‘The Flush’

Medicine

This is more food as medicine, as opposed to tasty biscuits.  Read no further if you’re looking for a cake recipe!  This is definately not delicious in that way.

It’s probably a little late now, after the time of festive excess, this recipe would have been perfect.  Still ‘The Flush’ is a magic little potion handed to us by Jackie a lovely local nutritionist and colonic therapist.

It will stimulate your liver into detox mode and get rid of some built up toxins etc. It also gets bags of raw garlic into your system (see Foodie fact).  It is a real help for people suffering from Candida and other intestinal imbalances.  If you feel like you need a full detox, you will need to get on a proper course of treatment with a qualified nutritionist and maybe have a colonic or two!  Extreme flushing.

‘The Flush’ should be taken on an empty stomach, preferably first thing in the morning.  You may eat fruit afterwards (tomatoes, cucumber, avocado) but no other solids for five hours.   It’s busy working on the digestive system.  Drinking several cups of detox, ginger, fennel or peppermint tea will help this.

We tried this for a while and found it made you feel well flushed and invigorated afterwards.

The Bits

1 glass of organic apple juice, 1 peeled lemon with pith still on, 1 tbs (work up to 4) cold pressed olive oil, 1 pinch cayenne, 1 pinch cinnamon, 1 (work up to 3) cloves of raw garlic, thumb size piece of ginger root

Do It

Pop it all in a blender until smooth.  Each day work up to the max. amounts of olive oil and garlic, depending on your progress (and what your belly is telling you).  It’s best to do this for a week and then take one week off.  Then repeat this cycle if you’re cleansing your liver for the first time.

You can build up to doing this every morning for six weeks.   If so, not only do you deserve a massive pat on the back, but your liver and digestive system will thank you in their own special way.

We Love It

It will give you a greater sense of well-being and give your hard-working liver a break.

The garlic will pack a punch and probably leave your breath quite fragrant, but who cares, its good for you.

Foodie Fact

Packed with phyto-chemicals that help against c*****r, heart disease and infections.  Humans have always love garlic for its flavour and medicinal values.

When garlic is crushed, allcin is formed, which actively reduces cholesterol and keeps you coronary bits nice and clean. It also has anti-bacterial, anti-viral and anti-fungal properties.

I could go on here……but lastly it’s one of the richest sources of potassium, iron, calcium, magnesium, manganese, zinc, the list goes on.

Forget about garlic breath, get it down you!!!!!!!

Have you tried Elephant garlic?  Beastly!

PS – We are not in any way qualified to offer any medical advice whatsoever. 

Categories: Breakfast, Detox, Healthy Living, Nutrition, Raw Food, Recipes | Tags: , , , , , , , , , , , , , , | Leave a comment

The Pancake Bake

Looks like a mess though tastes rather amazing

Pancake day is coming soon?  This makes a proper meal out of it.

‘The Pancake Bake’ is more a method, than a specific recipe.

You will end up with succulent layered oven baked pancake wonder.  Hopefully drenched in creamy cheese and a rich tomato stew.  Due to the presentation and perceived difficulty of this dish, its bound to impress friends, guests and family.

The ingredients can chop and change depending on whats in your fridge, that’s the beauty of this.  Its learning the basics and filling in the blanks with your lovely creativity.

The main components are cheese, tomatoes and stuff to make pancakes with.  That should be easy enough.  It takes a while to get together, but when you’ve done it once, you’ll be knocking out bakes like a veteran.

Fresh, fresh tomatoes and spinach with fistfuls of quality strong cheese will make this dish sing for you.  Its worth spending the extra pence on your taste buds (but not necessary).  Balance your pocket with the occasion and how much you love the people eating pancakes (including yourself!!!!).

This is a dish perfectly designed to warm, satisfy and comfort after a particularly wintry day.

Makes enough for two hungry mouths (we eat two pancakes eat).  As usual, it can be made vegan or gluten-free with a few twists and is equally delicious (just not that creamy).  If you haven’t tried a gram flour pancake, give them a whirl.  They’re brilliant with an earthy flavour.

The Bits

Tomato Stew – A small glug of oil (I don’t normally use olive oil for cooking, something cheaper but good ie veg or sunflower), 3 fat cloves of garlic (chopped), 5 tomatoes (or one tin of good chopped tomatoes), one large onion, 1 cup of veg stock (or water), herbs (we used fresh basil and thyme), add one veg or more (we used carrot and potato, we needed some ballast!), salt and pepper to taste.

The Spinach Layer – Good glug of oil, 3 fat cloves of garlic (chopped), a large pan of spinach leaves (the more the better, they cook down to not much).

Cheese – The one you like best.  Quantity depends on how much you want to use.  Get a normal sized block and see how you go.  Vegans add a nice tofu here.

Pancakes – Glugs of oil, one cup of wholewheat flour (gluten free, use gram flour), 1 egg (not essential), 1/2 cup of milk (soya if you like), 3/4 cup of filtered water, 2 teas dried thyme (or similar herb), s+p to taste.  A few roasted sunflower seeds can make a real treat of these.

Do It

Get the tomato stew on the go.  In a thick bottom pan on medium heat, add olive oil and thinly sliced onions.  Stir and cook for at least 10 minutes, until softened and sweet, then add garlic, fry for a couple of minutes then add the tomatoes, herbs and s+p.  Simmer for a few minutes then add stock, continue the simmer with the top off until the sauce thickens, then pop a lid on and leave on a low heat to infuse a little.   You could call this a ragout if you like, it’s a basic sauce for many pasta dishes.  Good to get the ragout in the repertoire.

In a large sauce pan (spinach takes up a lot of space initially), medium heat, a glug of oil and flash fry some chopped garlic.  Then pack the pan full of washed spinach leaves, season with s+p (if needed).  Leave for a minute, then stir the leaves down.  It should only take 5 minutes to get them wilted.  The oil should make them nice and shiny.  Set aside.

Chop your cheese into chunks.  We used a strong local cheddar, parmesan, blue cheese, goats cheese, really anything except cheese slices will be good here.  Your favourite is probably best.  Slice it into pieces that would grace a hearty sandwich.

Now for the tricky bit.  The pancakes.  They can take a little practice to get right, so the quantities here give you some breathing space.  Try a couple before going for the ‘presentation’ pancake.

In a large bowl, add all of the dry pancake ingredients with egg and milk.   Mix a little, I use a hand blender for this, you could hand whisk.  Gradually add water as you mix, you are looking for a batter with the texture of double cream.  Set aside for a couple of minutes to rest.

Pre-heat the oven to 200oC (most recipes tell you to pre-heat the oven far to early, it only takes 5 minutes and you’ll save a load of energy this way).

In a medium size casserole dish or similar (preferably ceramic, they look great).  Add a glug of oil and swoosh it around to cover it nicely.

In a small non-stick frying pan, get the pancakes fired up.  In a hot pan (medium heat, but adjust accordingly as you go) a small glug of oil followed by approx 1/4 cup of batter.  It should cover the base of the pan, but not much more.  Tilting the pan and rolling the batter around, until it meets each panside.

Leave for a minute, then with a thin spatula, life the edges away from the sides, make sure it loose.  Cook for a few minutes, the batter on top should be solid, then flip.  You can either go for the flick wrist acrobatic toss, or the gentile flip, using the spatula to support the pancakes progress.  This will take a bit of practice, don’t worry if the first attempt lands somewhere outside of the pan.  A taster!  When you get the knack, prepare 4 decent pancakes (they don’t have to be perfect!) and lay them on a plate covered with paper towels (to drain any surplus oil).  That’s a hell of a method!  But once mastered, is a real sinch.

Now for the layering.  Remember to portion your bits, you are aiming  for four and enough to pour over the finished pancakes.  On a board/ plate, beside your casserole dish, lay a pancake out flat.  Spoon in approx 2 heaped tbs of ragout, in a line across the centre of the pancake, spread across (not too much you have to roll these suckers).  Top with a layer of spinach, then a decent layer of chopped cheese.  Now gather one side of the pancake and flip it over, tuck and press with your fingers, then quickly whip over the other edge of the pancake to a make a fat sausage.  Hold together in with downward pressure from your hand.  Be firm but gentle.  Some sauce may shoot out of the end, enjoy that.  Now place the pancake fold down on the casserole dish.  Repeat and no doubt, get better with your rolling skills.

When four pancakes are laid out in a neat(ish) row, pour over remaining stew. It should get a good covering, sprinkle the left over cheese and spinach, the more the merrier and whack it in the oven for 20 minutes or until all the cheese is golden and melted and the sauce is bubbling nicely.

You can prepare all of this before hand, all the bits will sit nicely in the fridge overnight.  I’d heat the stew a little first though and keep the pancakes in a tight container or well cling’d.  I would always assemble the dish close to mealtime, the pancakes can go soggy.

Serve

With a good crisp salad tossed in a nice citrus dressing.  I’d finish off the bake with a few more leaves of torn fresh herb.

We Love It

You’ll be proud to view this Pancake Bake sitting in the middle of the dinner table,  it’s so unctuous all over and does have a hint of the wow factor.   Because it’s so rich, it’s a good one for carnivores.

Foodie fact

Allegedly the Mayans first cultivated tomatoes.  It’s a member of the nightshade family which includes aubergine, potato and chillies.   Unique to tomatoes, Lycopene helps to protect your cells from harmful free radicals, it also helps to protect the skin from U.V. rays.

Pickled Part

You don’t want something too tannic and overpowering here, I’d go white, something dry and with good acidity, like a Sauvignon Blanc.  Splash out on a decent bottle of French Touraine Sauvignon.  Normally packed full of fresh fruits, a good one should be around 6-8 pounds and have a decent structure to hold its own against the strong flavours in this dish.

You could go for a lighter red style and Chianti historically goes well with the rich tomato and cheese sauces of Italian cuisine.  I just think that the white will cut through the melted cheese and leave your mouth feeling vibrant and ready for more bake.

Categories: Dinner, Lunch, Recipes, Special Occasion, Vegan | Tags: , , , , , , , , , , , , , , | Leave a comment

The B.H.K Awards – Top 15 Seasonal Superfoods (Winter)

Beat those dark winter nights. Blow away those frosty morning blues. Hah! These foods give your body a super kick and are packed full of a feel good vibes. Spring is getting closer, but these beauties will help you across the dark season finish line.

Everybody seems to love a ‘Top 10’.  So surely a ‘Top 15’ is better?!  I was looking into healthy eating and came across several sites claiming to have the definitive selection of ‘Top 10 Superfoods’. I don’t know who or when the term ‘Superfood’ was created, but I like it. It simply suggests food that is super packed full of goodness.

Superfoods come into their own in the busy modern world, when we don’t always have time to prepare meals. They can be grabbed and munched, giving a nutritious boost.  This is especially important during winter when the sun retreats early and the cold can chill you to the bone. It’s a strenuous time for body and mind.

I’ve compiled my own Winter ‘Top 15’ (better than 10) below. The criteria are simple. Is it tasty? Is it also super healthy? Do we eat it regularly? Is it local(ish) and seasonal? I haven’t added things like spirulina, goji berries, wheatgrass etc, although they are very healthy they don’t have the delicious-ness. They are just not your everyday hero.

Our selection will inevitably change towards summer, expect another instalment.

All of these contenders are packed with goodness and if eaten with other healthy bits and some regular exercise, will keep you shining all winter.

15) Red Wine – Dodgy start you may say.  Well yes and no.  I’ve managed to stem the tide of wine in recent years.  Everything in moderation.  Grapes provide vitamin C, vitamin  B1 and vitamin B6–red grapes also contain powerful phytochemicals (especially  phenolics) that may help decrease risk of cardiovascular disease. These compounds are housed mostly in the skin of the red grapes, which gives red wine its colour. Resveratrol, found in the skins of red fruits has been shown to have anti-oxidant, anticancer, and anti-inflammatory activity.

14) Green tea – Not exactly a local crop, but this brew has a serious ‘feel good’ effect in the mornings.  Green tea contains polyphenols, which may reduce heart disease, cancer and stroke risk. Green tea also supports brain health and memory, likely due a key compound in green tea called EGCG (epigallocatechin gallate), a flavonoid. EGCG is thought to boost the immune system and prevent tumors. Aim for at least two cups daily.

12)  Whole grains (whole wheat, barley) – Bread and beer, not healthy really, but ever so British.  Two of the myriad of uses for the humble, yet essential whole grain.  Whole grains help stabilize blood sugar and insulin and may protect against heart disease. They include all three parts of a grain kernel: the bran, germ and endosperm. Whole wheat flour, brown rice and barley are all whole grain foods. Look for the words “whole grain” on the label, and the word “whole” immediately before the name of the grain in the list of ingredients.  Contrary to popular perception, the benefits of whole grains go well beyond fiber and fiber’s role in digestive health. Whole grains contain vitamins B and E; the minerals magnesium, selenium and zinc; phytonutrients; that appear to work together in powerful ways.

Panamanian Bean Mix (Good name for a band)

11) Beans –  A staple.  Anybody who knows me, understands my passion for these little beauties.  A fabulous source of vegetarian protein and fibre, two nutrients that help you stay full and satisfied.  Important to feel fully sustained in winter.  The protein and fibre in beans also tempers the rise in blood sugar that occurs after a meal, which can help stabilize mood. The fibre in beans helps keep you regular. Beans are low in fat and a good source of magnesium and potassium, nutrients that work together to lower blood pressure and keep your heart and blood vessels healthy. Added bean bonus: They’re cheap and when growing add vital nitrogen back to the soil.

10) Pumpkin – Orange veggies are all loaded with Vitamin A, vital in the winter when the sun is so shy. We are lucky to have two different varieties growing locally to give us some variety.  Pumpkin is loaded with nutrients that will help your heart, bones, eyes, and skin shining.  Beta-carotene and potassium are the two standouts here: Beta-carotene is an antioxidant that helps rejuvenate skin, protect your vision, and may even reduce risk of arthritis. Potassium is a mineral involved in lowering blood pressure and maintaining healthy bones.  There is nothing sweeter than a well roasted pumpkin?

9) Oats – Are technically whole grains, but get their own section in these parts.  Britain, this windswept little island, has been fuelled on the stuff since early man first landed here.  I don’t think any food better sums up our predicament and history.  The oats in porridge acts as central heating for your body, one bowl in the morning and you’ll be simmering all day.  Eating oats is good for those with high cholesterol.  Whole grain oats are one of the best sources of soluble fibre, which, in addition to lowering cholesterol, helps keep blood sugar levels under control.  No peaks and troughs, just plain sailing.

8) Olive oil – Reminds me of my other home in Spain.  My heart generally resides there, as my body does the rounds.  The freshly pressed oils of Murcia are hard to come by here, but with our uber consumerist ways, good olive oil is easy to find.  One of the best types of fat you can opt for in your diet.  Olive oil helps to protect against heart disease and cancer. Recent research shows that heart-attack survivors on a Mediterranean diet had half the death rates of those on an ordinary low-fat diet.  Nice to know.  Spaniards do eat a lot of fish, which keeps them healthy, but normally drink like one too.  However olive oil is also high in antioxidant activity.  Is there nothing this golden amritar is not capable of?!

7)  Crucifers (broccoli, kale, cabbage) – This family thrives around here.  They are so tasty and versatile.  Trigonos (our organic veg farm) grows the finest red cabbage and kale imaginable.  In fact, all of their vegetables are rather special.  Cruciferous vegetables contain indole alkaloids that may help prevent the big C.  They are high in fibre, antioxidants, vitamins and minerals.  Foods from the cruciferous and cabbage family (including broccoli, cabbage, kale, cauliflower, Brussels sprouts, collards and turnips) may help bolster memory as you age.  Something I need help with right now!

6) Tomatoes – Grown in a local poly-tunnel.  We are so blessed to be surrounded by die hard green fingers.  These wonderful orbs contain lycopene, a powerful antioxidant shown to help stimulate the immune system and protect from certain cancers, especially prostate. Lycopene is more highly concentrated in cooked tomato products including tomato paste, passata or tomato sauce.

5) NUTS (Walnuts, almonds, hazelnuts, pine nuts, macadamia nuts, cashews etcetc)Generally, limit yourself to a handful of nuts per day.  But what a handful!  Nuts are so precious.  They are not local, but are one of our favourite treats.  Adding a dose of almonds daily helps the intake of key nutrients, lowering the intake of dietary detractors like trans fats, excessive sodium, sugars and cholesterol. Eating nuts may help protect against heart disease and inflammation, enjoying 11 walnuts daily reduces total cholesterol by up to 4 percent.  Walnuts also look like a brain, so are good for your brain (Ayuvedic wisdom).  They are a rich source of heart-healthy omega-3 fatty acids, as well as a compound called ellagic acid that has been shown to reduce artery-forming plaque.  Love NUTS!

4) Leeks – It goes without saying that this gorgeous Allium would crop up.  We are in Wales after all.  Regardless of that fact, leeks are one of my favourite vegetables.  Packed with flavour, vitamins, minerals and flavanoid anti-oxidants.  They are low in calories and contain both soluble and in-soluble fibre.  They contain lots of folic acid, essential in DNA synthesis and cell division.   Vitamin wise the are packed with A (hooray) and C, which not only protects against infections, but also harmful free radicals.  Wear your leeks with pride!  So much tastier than a rose (not to mention a thistle).

3) The Cuppa (Tea) – Another tea?  Why not!  The elixir of the B.H.K.  Without it, we’d be lost and flaccid. The caffeine content in tea is useful for stimulating alertness, mood and motivation, but is also a rich source of the antioxidant called catechins. Studies suggest that catechins protect the artery walls against the damage that causes heart disease and prevents the formation of blood clots. It also does wonders for the spirit on a dark winters day.  Avoid drinking too much milk, try a slice of lemon or drink good quality tea black.  It’s one of those things that will grow on you.

2) Dark Chocolate – The finest of news.  Believe it or not, chocolate is a healthy treat, as long as you choose wisely. Dark chocolate is rich in flavonoids, antioxidants that have been shown to lower blood pressure, improve blood flow, and boost overall heart health. Choose chocolate that is at least 70 percent cacao or cocoa to optimize the antioxidant power and health benefits. Dark chocolate may even boost your mood. The rich taste and sensuous mouth-feel of a decadent piece of dark chocolate may be to thank (remember the Flae advert Brits).  Just don’t eat a whole bar. Our favourite is Green and Blacks.

1) Beetroot (or beta vulgaris) – King Crimson!  The dark purple avenger!  Anything that comes out of the dark soil this colour, is bound to be packed full of good.  The pigment that gives beets their super-beautiful fuschia depth (betacyanin) is a powerful cancer-fighting agent. Beets’ potential effectiveness against colon cancer, in particular, has been demonstrated in several studies. Beets are also particularly rich in the B vitamin folate (see above) and the mighty vitamin C.  If you’re lucky enough, use the leaves.  They are higher in vitamin A and anitoxidants than the root.  We roast them up, put them in cakes, pickles, pies…..They add amazing hues of purples and pinks to anything they touch (including your chopping board) and generally brighten up any day.  Truly our winter king.

So Beetroot is the winner.  What drama!  I wonder who it will be in the summer (strawberries).

Heart of the 'root

Categories: Ayurveda, Healthy Eating, Healthy Living, Nutrition, photography, Superfoods, Tea, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Morning ‘Steamers’

My mug

Fresh and clean. These steamers are the perfect way to get the body hydrated and feeling vibrant in the morning and are easier than making a cup of tea.

There must be something in the ether because two friends, Julie and Gwen, have sent me their style of ‘steamer’ through today.  I felt prompted to share.

A steamer is basically an infusion of anything with hot water.  I regularly used ginger, mint, lemon, rosemary (a little), add a little honey if you’re a sweet one.  I would not drink them very hot, let them cool a little, be gentle with your poor old body, especially in the morning.

There is not much to this.

The bits

Your favourite mug that brings you the most happiness.

Choose from:

– A couple of teaspoons of sliced ginger (no need to peel, just wash)

– A nice wedge of lemon (squeezed into water and plopped in)

– A small handful of torn mint leaves.

– A classic.  Teaspoon of honey, squeezed wedge of lemon, teaspoon of sliced ginger.

Or

Julie’s  Steamer

Add one stick of bashed lemongrass

Gwen’s Steamer

Add one stick of peel liquorice root and a small handful of mint leaves.

Do It

Drop in bits and leave to steam for a few minutes.  Then aaaaahhhhhhhenjoy.

We Love It

As Gwen rightly put it, a fresh steamer will beat any tea bag, any day, forever.  Viva steamers!

Foodie Fact

There are many health benefits to drinking warm water when you first rise, especially with a slice of lemon in (see the post ‘Magic Morning Lemon Water’).  Warm water will flush out the kidneys and prepare the stomach for food by stimulate the glands on its walls, helping the bowels move regularly (hoorah!).

Warm water can be used easier by the body,  it’s not such a shock to the system, because it doesn’t need to be warmed up.  Drinking water at mealtimes can dilute gastric juices and slow digestion.  It’s a good idea to drink water half an hour before eating.  Drinking water is different from getting water via food or juice, clear water helps to cleanse the body internally.

The ‘Steamer’ variations are many.  Have a play and let me know of your favourites……star anise, sticks of cinnamon, grapefruit juice etcetcetc……….How do you like yours?

I truly believe that after a good stretch, they are the best way to start the day.

If you like this kind of thing, Gwen has a great vegan and freegan blog, have a wee look:  http://peasandloveblog.blogspot.com/

 

Categories: 'The Good Life', Breakfast, gluten-free, Healthy Living, Infusions, Vegan | Tags: , , , , , , , , | 3 Comments

Rough Oatcakes

Super Oats

Frugal and nice with anything (and on their own).  I’m a purest with the humble oatcake.  I love ’em with a nice lump of local cheese or even with a little of Janes Mum’s Marmalade, they are versatile and an ever-present in our ‘Oat Cake’ tin.

The Oatcake originated in Scotland, where historically they were the only grain that grew up there on the wild northern part.  Oats are really healthy and I would say that they are a ‘superfood’ for sure.  My Dad used to say that porridge put hairs on your chest, but it didn’t work for me (and thankfully, my sister!).

Of course these crunchy delights can be meddled with, but the toasted oat flavour is enough for me (but sometimes I do add a handful of toasted sunflower seeds).

For people who are looking to eat less gluten.  If you make them thicker and add a tsp of baking soda, bake them for a little longer, you have a substantial substitute to bread.

This is as simple as it gets.  Rough oatcakes are best, so the rougher you are here, the tastier the cake.  It’s basically porridge, flat and baked:

The Bits 

A quantity of medium oats (judge by eye how many you’d like to make, 1 cup will make around 5 nicely sized oatcakes).

In a bowl, add half cold filtered water and half boiling out of the kettle (stir until a thick paste is formed)

A decent swig of olive oil

A nice pinch of nice salt and a good few twists of cracked pepper.

Do It

Traditionally, I believe a heavy skillet was used to make these.  I’ve tried it out and its a lot easier to whack them in the oven (we always try to bake a few things at a time, not to waste all that heat).

Preheat oven to 1800C.

Handle the oatmeal paste like dough, with some spare oats as your flour being used for dusting the surface and the dough.  If done properly, not much should stick to your fingers.  I flip them over a few times on an ‘oated’ plate and fashion a roundish shape with my fingers (for neat ones, use a round cutter), then place them on a lightly oiled tray.  The oatcakes should have a rough look and texture.

Bake for 20 minutes, then turn them and bake for a further 10 minutes.

Leave to cool on a wire tray.

Serve

Anything you fancy.  They are a great substitute for bread, we eat them with soup for example.  But for me, they are the finest accompaniment to a strong flavoured cheese, like a Welsh ‘black bomber’ cheddar or a Stilton (long clawson is the finest).

We Love It

They remind me of my Scottish roots (as does my ginger beard!), I lived in Glasgow for years and have fond memories of persistent drizzle and good whiskey.

Foodie Fact

Oats contain Beta-glucan, which slows the release of carbohydrates into the bloodstream, lowering the chances of any dramatic changes in blood sugar levels.  It’s also packed full of fibre.  Excellent roughage.  Oats hang around in the stomach, making you less hungry, probably leading to losing a little weight.  They also help to ease hyper tension or high blood pressure.  You see.  ‘Superfood’!!!

Categories: gluten-free, Recipes, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , | 2 Comments

Blog at WordPress.com.