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Catherine Evans

~ Creative Artist and Food & Lifestyle Blogger

Catherine Evans

Tag Archives: Salad

The September Garden

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Posted by catherineevans63 in Food and Drink, Homegrown, Lifestyle

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Food, Fruit, Fruit and Vegetables, Gardening, Grow your own, Homegrown, Recipe, Rhubarb, Salad, Tomatoes, Vegetables

September started well with beautiful warm, sunny weather right into the second week of the month, right up until we left for a week’s holiday in south-west Scotland. In fact, the temperatures were high enough that it was like being in the South of France, albeit more humid.

The herbs were doing well being in part sun-part shade, and I treated us to a new pot of garden mint from our local garden centre and which Dan potted up into a larger, terracotta pot so it has plenty of room to grow. My late mother had several mint bushes at the end of her garden and one of my favourite culinary memories growing up is of her homemade mint sauce to accompany Sunday lunch or cheap, slow cooked cuts of lamb. These days I use fresh mint leaves in a wide variety of ways including steeped in hot water as a healthful drink, raw in salads and chopped finely in vegetarian Indian and Middle Eastern recipes; mint is delicious in falafels or mixed with yoghurt as a dressing or dip.

August’s land cress had been eaten, thus I sowed some spinach seeds in the trough of my growing table at the start of the month. The seedlings are now starting to thrive as long as we manage to keep the slugs and snails off them.

The nasturtiums were only leafing but since we returned from holiday at the weekend more new flowers have appeared and more plants have started growing in the troughs. It is now the last week of September and Dan has already enjoyed some nasturtium leaves and petals in his lunchtime salads, though growth is now slowing as we head into early autumn.

2023 has been an excellent year for salad leaves in particular and we have enjoyed a wide variety of homegrown in salads and sandwiches. As well as the spinach seeds, I also sowed some more lettuce seeds in the troughs wherever there were gaps. As long as I start to cover them with fleece for frost protection they should keep growing all winter.

The kale is also flourishing and we have had some of it chopped and lightly steamed with leftovers left to ‘fester’ for a couple of days in the refrigerator with cooked potatoes and then fried as bubble and squeak, which we enjoy with fried free range eggs for breakfast or a simple supper.

Before we went on holiday, Dan picked all the beetroot and weed potatoes and we stored them in a cool place in hessian sacks. To be honest, the beetroot didn’t last long; some we ate roasted or steamed and I sliced and pickled some of the steamed ones for later on in the year, and others I gave to my piano teacher, Jake, and our cleaner friend Val, along with kale, beetroot tops (which are a good substitute for spinach and Swiss chard in recipes), potatoes and rhubarb.

In fact, since we have returned from Scotland the rhubarb has once again expanded and we may need to cut it back yet again. Our gardener Lorraine will move the rose bush in November, and will plant the one currently in a plant pot on my great-uncle’s grave. My lovely cousin Agnes gave me a fragrant yellow rose bush for my special birthday called “Golden Memories”, and Dan is going to plant it in the new designated area. All our rose bushes are traditional, sweet-smelling ones and should make a breathtaking display next summer. Recently, we have enjoyed several vases from the rose bushes that are already well-established. We may still also ask Lorraine to split the rhubarb crowns and plant ones elsewhere, perhaps at the end of the garden near the greenhouse, or perhaps we will give away what we cannot easily accommodate.

The quinces are swelling nicely on the tree, though some of the fruits have grown rotten on the bough. However, I have picked a few lovely ones already, as well as a couple of windfalls and we should have another excellent crop this year. I usually enjoy making jars of membrillo (traditional Spanish quince paste), which goes well with cheese, nut roasts and charcuterie. Sometimes I add quince pulp just as it is to a homemade nut roast and this year I am going to try adding some to marrow chutney.

The courgettes are still thriving and most have not been devoured by garden ‘pests’; in the space of a week one of the courgettes had become an enormous vegetable marrow! I cut a small piece off the marrow last night to put in our suppertime vegetable pasta bake and Dan’s salad lunch box for today, and most of it is still sitting enormously in our ‘fridge; later in the week, most of it will become chutney.

The tomatoes have cropped incredibly well this year, with no sign of the tomato blight that spoiled last year’s crop. Before our holiday, I made a tasty tomato sauce for pasta and other dishes and we had most of that last night in the pasta bake and I am having the rest to accompany my beanburger this evening, as Dan is staying overnight at his mum’s due to his work schedule. After supper, I will be making a big batch of tomato chutney, which I prepared earlier this afternoon and takes about an hour to cook on the stove.

Needless to say, we are looking forward to more tasty pickings as the month draws to a close and it will be interesting to see what October brings.

Catherine (26 Sep 2023)

Our Garden Project 2023: May and June

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Posted by catherineevans63 in Homegrown, Lifestyle, Uncategorized

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Berries, body, Food, Gardening, Healthy Eating, Healthy Living, Homegrown, Nutrition, Potatoes, Salad, Seasonal, Tomatoes, Vegetables

Spring was late this year, we estimate most things are 2-3 weeks behind in growing time and despite some obvious challenges, it has not deterred us.

Dan and I have grown our own produce ever since we had our first flat together in Isleworth 16 years ago, though I personally have been growing fruit and vegetables since the mid-1990s after I left my long-term partner at the time and moved into a rented house in South Derbyshire. The property had a garden with a greenhouse and a lawn, and a shared accessway with my neighbours in the small row of railway cottages we occupied.

I started off with tomatoes and bell peppers in the greenhouse and soon discovered I had ‘green fingers’ as the space became full and I would engage in exchange and barter schemes with a couple of my neighbours who had allotments across the road from the cottages. Those allotments were on fertile land by the canal and there was a long waiting list but in any case in those days I worked full-time and therefore did not have sufficient time to invest in a large growing project, but the seeds were sown and I had fallen in love with gardening and the whole ethos behind home-produced.

Over the winter months of 2022/23 in the midst of the global cost-of-living crisis and mindful of the need for tightening our money belts, Dan and I spent some time discussing and planning what we would grow this year in an effort to become even more sustainable and self-sufficient. Although we grew a variety of fruit and vegetables last year, we knew our garden was capable of accommodating more, even with one of our two raised beds being purposely left fallow for the whole growing season to allow the soil to regain its nutrients. The continuous growing of crops eventually depletes the soil of certain nutrients, resulting in the fall in crop yield. This means that manure or fertilizers need to be added to the soil in order to replenish it with the nutrients it has lost.

There are a number of disadvantages of adding fertilizers to soil. Expensive to buy, they they are easily washed away by water and reduce the fertility of the soil. Also, they harm the microbes naturally present in soil and cause pollution. In general, fertilizers provide only a short-term fix as they also tend to change the nature of the soil, making it either too acidic or too alkaline, although some plants may thrive in one or the other. For example, blueberries must grow in acid (ericaceous) soil or potting compost with a pH value of 4.5-5.5. Our blueberry plant is happy in a corner of our garden near our quince tree among a nest of pine needles.

Over winter I ordered four wooden self-assembly ‘growing tables’ (80 x 40 x 75 cm). Made from 100% FSC sustainably sourced wood, the design comprises a trough on legs for easy-working height with a shelf underneath, from Homebase and these cost around £37 each, although the price has since gone up to £45. These I had home-delivered and Dan put them together, two for our patio and two for our greenhouse. We then lined the troughs with black membrane and filled them with topsoil. Two have since collapsed due to warpage, and so far Dan has mended one of them and we have some plastic troughs on the patio containing various salad goodies. We store and thoroughly wash and reuse all our pots and other growing containers until they fall apart, so fortunately when the tables collapsed we had other containers ready to hold the plants that had endured a nasty shock.

My main project is tending the herb garden and the salad goodies while Dan focuses on the rhubarb, the soft fruit and the vegetables in the other raised bed which needs heavy digging and with my back problems is something I am not capable of, though I do help out from time to time.

We sowed and propagated a variety of lettuce and tomato seeds indoors throughout March as the weather was still too cold to sow directly into the raised bed or any container outside, and more seeds – jalapeno, salad leaves, bell peppers = were sown indoors in early April as the weather continued to be disappointing, but finally they were ready to go outside and by the time King Charles III was coronated nasturtiums, cut-and-come again salad leaves (which were ready for harvesting) and radishes in the growing tables, more lettuce seedlings in a trough and in the greenhouse tomato plants growing well and the salad leaves, chillis and peppers sown back in April propagating in egg boxes.

We use no chemical pesticides or other chemicals on our crops but to deter slugs and snails we scatter broken-up egg shells, oatmeal or sharp sand which act as a natural deterrent, although this method is by no means foolproof. It is however kinder to creatures and the environment and ultimately our digestive systems.

The kale seeds we had sown directly in the ground in March was flourishing. Although primarily intended to provide us with a good source of nutrients during the ‘hungry gap’ period of January and February next year, later in May we were able to harvest some of the young leaves to chop finely for salads. Next to be sown directly into the ground were carrots, parsnips and Heritage beetroot, beans and peas, which would provide a variety of colours and flavours during the summer.

Two or three ‘weed potato’ plants had sprung forth. These are plants that grew out of last year’s potato crop when we had probably overlooked a few potatoes in the ground during harvesting. This seems to happen most years and the potatoes are always delicious and perfectly formed with no blight or tunnelling. A happy accident, one might say.

In the herb garden we had garlic, lavender and rosemary all growing well in pots and there was rhubarb ready for picking.

The blueberry bush we bought last year was faring reasonably well though needed repotting, though of course in the end we planted it in the ground. The quince tree provided us with a good harvest last year and was once more coming into leaf after a long winter and the black raspberry bushes and redcurrants and whitecurrants were also flourishing although we did not expect a harvest until later in June or July due to a late spring so to celebrate the Coronation, Dan was perfectly happy with a dressed crab salad containing the first of our tender, homegrown salad leaves. You can see the recipe video here:-

The month of June started with similarly mixed weather and variable results, and certain of the salad goodies were not thriving as they ought, especially the radishes which were stunted in growth and spongy and eventually I pulled them up and sowed a fresh quantity of seeds in their place. The second of the growing tables also collapsed.

The butterhead lettuces I had planted were a delight and we enjoyed them in our daily salads along with some of the nasturtium flowers and leaves that were thriving; some of them were not so these too were pulled up to make way for fresh salad goodies.

The Heritage beetroot were also beginning to flourish and we started to look forward to the time (a bit later in the year) when they would be ready to pick perhaps for a colourful beetroot salad – red, candy stripe and golden – along with some soft goat’s cheese, its creamy saltiness balancing out the sweet earthiness of the beetroot, a union of perfection with a zingy red wine vinegar dressing dancing on the tongue.

Our rhubarb was still growing lavishly. We had started harvesting it in modest quantities since early May, simply picking as much as we needed, and this continued throughout June month. A poached rhubarb compote spiked with orange juice and root ginger and finished with a drizzle of honey was a simple and healthy pudding served with some full-fat Greek yoghurt.

The carrots, peas and beans were all coming up and the black raspberries were well on their way for picking, and we started harvesting at the end of June, along with the first of the redcurrants.

The young kale we had planted earlier in the year we thinned out in June to encourage abundant growth, and the tender leaves were chopped finely and added raw to salads. Kale is a nutrition superstar literally packed with goodies; vitamins A, B6, C, K, folate, fibre, carotenoids and manganese and you can eat it every day in moderation for a real boost to your health and wellbeing and a strong immune system. Believe it or not, one single, 100g serving of kale provides over 100% of your daily intake of vitamin C, which helps to reduce the risk of cataracts. Kale also provides a rich source of tlutein and zeaxanthin, antioxidants that lessen the risk of macular degeneration and other age-related eye diseases.

In the greenhouse the bell peppers and tomatoes were in good condition. We had started spraying the leaves every five weeks with half a soluble asprin added to water in a bottle (a tip I learned from watching “Countryfile”), which helps to protect against blight. Potato plants, roses and most other plants can also be sprayed in the same way to protect against diseases.

Thus, only the salad greens were conspicuous in their lacklustre, but I was resolute in my determination to succeed.

The garden in June 2023.

A Healthy Winter Salad

29 Tuesday Nov 2022

Posted by catherineevans63 in Food and Drink

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Antioxidants, conversation, Fermenting, Food, Gut Health, Health foods, Healthy, Healthy Bacteria, Healthy Eating, Healthy Living, Homemade salad dressing, Immune system, Probiotics, Recipe, Salad, Vegetables

Salad vegetables at any time of year are a good source of insoluble fibre, which helps you to maintain a healthy digestive tract and reduce LDL, or bad, cholesterol. By adding nuts, seeds or beans (maybe even some pea shoots or alfafa sprouts) to your salads you will also get a boost of soluble fibre which helps to lower cholesterol and keep blood sugar well-balanced, which is particularly important for diabetics and more generally to control mood swings, irritability, depression and cravings for sugary things. Other symptoms of blood sugar imbalance include fatigue, difficulty concentrating, feeling hungry after only a few hours of eating, blurred vision and fat storage around the midriff. These are also symptoms of clinical hypoglycaemia which is when blood sugar falls below below 55 mg/dL. Salad vegetables contain high levels of water providing our bodies with hydration necessary for youthful skin tone and various basic bodily functions such as urination and bowel movement.

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Salads are so easy to prepare at home and a salad a day provides multiple health benefits at any time of the year. The main difference of course is that the various salad vegetables have their seasons, which is when they will be at their most nutritious especially if they are organic or homegrown and free from chemicals and pesticides rather than flown in from hundreds or even thousands of miles away, although even these will have some nutritional value and not everyone is able to afford to buy organic or grow their own produce, Please remember to rinse all your vegetables thoroughly in clean, cold running water before preparing in order to get rid of any grit, soil and pests or residue of chemicals and pesticides.

One of the best things to include in your salad is leafy greens rich in Vitamin K such as baby spinach, Romaine lettuce or watercress in the summer and shredded kale in the winter. Low levels of Vitamin K have been linked to low bone density in women and just one cup of leafy greens per day will promote bone growth and improve the performance of the mitochondria which are the tiny cell structures that help us produce energy and effective muscle maintenance and growth. Romaine lettuce in particular contains significant levels of folate which helps to prevent stroke and cardiovascular disease. Grated or fine julienne strips of carrot, beetroot and celeriac and some finely shredded red cabbage also pep up your winter salad and help to make it super nutritious. Aim to make your salads as colourful as possible to maximise your intake of vitamins and minerals and to increase the level of powerful antioxidants in your blood. “Red” fruits and vegetables such as tomatoes, red and orange peppers, carrots, stone fruits like peaches and apricots and berries such as blueberries, pomegranates and cranberries are of particular nutritional benefit as they contain carotenoids such as Vitamin A, beta-carotene, lycopene, lutein and zeaxanthin as well as providing the body with antioxidant and anti-inflammatory attributes. Carotenoids – which are also found in the green leafy salad vegetables – also help the eyes to adjust between light and dark and to filter out high intensity light levels and thus protecting the eyes from the formation of damaging free radicals.

A fibre-rich salad will help you feel full faster so you will consume less calories than you might otherwise and including as many raw vegetables as possible will maximise their positive effects. If you can, try incorporating a handful of chopped nuts or seeds in your salad and a homemade salad dressing provide a good source of healthy oils, as does adding some sliced avocado which enables the body to absorb all the protective compounds, lutein and phytochemicals it needs for optimal health and wellbeing and a strong immune system. Nuts and seeds are also a good source of zinc and selenium, which help to prevent heart disease and develop antibodies in the immunocompromised, improve metabolism and thyroid function. Selenium also contains antioxidants that help to boost male fertility by increasing the sperm’s mobility to help it to swim and fertilise the ova. Zinc helps to keep white blood cells healthy to fight disease and infection, enable wound healing and encourage cell production in the body. A paper published in 2003 in the Folia Microbiologica noted that zinc and selenium are both important in modulating immune function and selenium in particular is necessary for the functioning of three different types of immune cells – neutrophils (they comprise 40% of white blood cells and 60% of the immune cells in the blood), macrophages (they help to eliminate foreign substances and microorganisms and other harmful organisms by overwhelming them and triggering an immune response) and ‘natural killer’ (NK) cells (lymphocites, which belong to the ‘B’ and ‘T’ cell family but respond quickly to a whole host of pathological challenges such as killing virally infected cells and detecting and controlling early signs of cancer).

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TIP: Try making your own salad dressing. To a small jar add 6 tsp extra virgin olive oil, 3 teaspoons of raw apple cider vinegar, 3 tsp honey, 3 tsp Dijon or wholegrain mustard, season with salt or pepper, screw the lid on and shake thoroughly to combine. Depending on what salad you are making you might also like to add a squeeze of fresh lemon, lime or orange juice and this kind of salad dressing also stops fruits such as chopped avocado and apple from browning. Also try adding antioxidant-rich chopped herbs to your dressings and salads such as coriander, thyme, dill, garlic, chives, rosemary and mint (which pairs particularly well with apple) to bring a further dimension to your plate.

Below is a basic winter salad using some of the fresh raw seasonal fruit and vegetables that Dan and I had bought from our local farm shop at the weekend or had delivered from Riverford Organic. I dressed the salad with my basic homemade salad dressing (as detailed in the above paragraph), adding a dollop or two of home-fermented cabbage with its health-giving probiotics and a handful each of walnuts and mixed seeds for a bit of crunch. Quantities are random – it is entirely up to you how large you want your salad to be or for how many people you are catering – but this one will feed two.

Ingredients

  • A wedge of red cabbage, thinly shredded
  • A good handful of organic curly kale, thinly shredded
  • Organic carrot, sliced into thin julienne strips
  • Large stick of celery, chopped
  • 2 small local apples, cored and chopped
  • handful of organic black grapes, halved
  • Handful of walnuts, roughly chopped
  • Handful of mixed seeds
  • Two tablespoons of fermented cabbage (optional) – my homemade one is fermented with grated carrot and cumin seeds.
  • Salad dressing

1. Wash and prepare the fruits and salad vegetables and place in a large bowl.

2. Add the roughly chopped walnuts, drizzle in the salad dressing and mix into the salad to combine thoroughly.

3. Pile the salad into the middle of one platter or two large plates.

4. Spoon the fermented cabbage (if using) on to the bed of salad and sprinkle with mixed seeds.

COOK’S TIPS:-

This salad is vegan if served on its own or with sliced avocado or some falafels.

This main course salad can also be served with shaved parmesan or vegetarian substitute, some hot smoked mackerel or salmon or even charcuterie. However you choose to present your salad, it is very versatile!

Dan had Italian charcuterie with his salad!

Buon appetito!

Catherine

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