From the Seed to the Pepper

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I wrote about planting Cayenne Pepper seeds earlier this year, a handful germinated successfully and they are now nearly ready for picking!

cayenne

At the moment there are around 12 peppers of varying sizes on the plants, with more flowers still appearing so hopefully a steady supply over the summer.  I will dry a few too to extend their use over the Autumn months.

cayenne 1

So far only one of the peppers is turning red, I’ll be very interested to cook with it to see just how hot it really is!  I first read that it was the seeds that gave most of the heat to a dish when left in, but recently I heard a TV chef say that it was the white pithy membrane inside the pepper.  We like our chlli hot so whatever it is, it all goes in!

cayenne red

There is something so satisfying in planting seeds, watching them push their way through the soil and grow into strong plants that bear fruits or vegetables that are free from pesticides and could not have been grown in a more simpler way.

I am very proud of my herbs this year too, I have parsley, sage, thyme, basil and oregano all sunning themselves on my kitchen window.

Cayenne Pepper

 

Power Food Pairs

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It is quite a well-known fact that taking vitamin C assists absorption of iron, think a glass of freshly squeezed orange juice and a boiled egg for breakfast. But there are many more combinations that will do your health the power of good.

Leafy Greens and Lemon juice - adding lemon juice as a dressing over leafy greens such as watercress or spinach are another example of the vitamin C and iron connection.   Any vitamin C rich fruit paired with a leafy green such as watercress or spinach will help the plant-based iron absorb more easily.

Avocado and Tomatoes – tomatoes contain the carotenoid lycopene, this cannot be easily absorbed by the body unless eaten with some fat and avocado is a great (and delicious) pairing.  Or try Tomatoes drizzled with olive oil, same effect.

avocado tomatoes

Chickpeas and Onions/Leeks/Garlic – onions, leeks and garlic can help you absorb more iron and zinc from grains and legumes, including chickpeas.

Yogurt and Banana -  By increasing our beneficial bacteria eating probiotic and prebiotic foods we can help ward off  tummy aches.  Bananas supply inulin and oligofructose, these are the prebiotics that the probiotics in your gut like to munch on which equals a happier tummy.

Rice and Beans - when consumed together, rice and beans form a complete protein (think Chilli and Rice).   A protein is “complete” if it contains all nine of the essential amino acids (those that must be eaten as our bodies cannot make our own).  

Eggs and Broccoli -  Broccoli surpringsly contains one of the best absorbed forms of calcium, whilst eggs are good source of vitamin D.  Vitamin D and calcium are essential for bone health.  Make a Broccoli quiche or frittata for a perfect pairing.

There are many more dynamic duo food pairings out there. certainly food for thought.

 

Power Food Pairings

 

 

 

 

 

 

Chia, Date, Walnut Slice

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My kind of sweet treat this week, there is no refined sugar in this Chia, Date, Walnut Slice, no wheat or dairy either if that is what you need to avoid.  So easy to put together and no cooking required!  I came across the recipe on Woman and Home and had all the ingredients to hand which I’m trying to do more of, use what I’ve got in!

Chia sweet treat

You literally put all the ingredients except the dates into a food blender and blend until you have fine crumbs, then add the dates a few at a time and blend until it all comes together. Then put into the tin of your choice and refrigerate for an hour or so, it will keep up to 2 weeks.

dates

 I’ve made mine in a flan tin with a loose bottom and have cut into slices and cubes for a little sweet, sugar-free treat.

chia slice

chia bites1

These will definitely become a staple here,  I thought they would be super-sweet with the amount of dates required but not so and really tasty according to the 3 year old!

Quick Nutritional Info:

Chia – This article by the Huffington Post highlights the benefits of eating Chia seeds.

Dates - contain magnesium selenium, manganese and copper which are important for healthy bone development and strength.  Other minerals include iron and potassium plus vitamins B2, B3, B6, Folic Acid and K.

Walnuts – very high in Omega 3, this chart from California Walnut shows what just 1 oz of walnuts will do for your health.

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Carrot, Ginger, Orange Soup

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All change with the weather again, the sun got his hat on again last week and we were all enjoying the benefits of lighter eating, being out doors and not having the heating on!

With the exception of the sand blown over from the Sahara this week (my car and windscreen were covered in it and my eyes have been feeling gritty too), the warmer weather, even if temporary, is so welcome.  

carrots

I’m still eating a lot of soups, mostly for a quick, light lunch, this soup literally only takes chopping the onion, carrots, ginger and juicing the orange to prepare, then can be left to bubble away until all the flavours have infused.

carrots ginger orange

Soups are also brilliant for using up produce or even just making use of food already in the cupboard and fridge.  The basic soup recipe is good for all the family and as you know I like a little heat  so I do add a touch of cayenne pepper to mine once served.

My oils of choice are Coconut and Olive, when choosing an oil to cook with you want an oil that will not be damaged by high cooking temperatures and Coconut oil can be used at higher temperatures without heat-induced damage to the oil.

carrot ginger orange soup

Carrot, Ginger, Orange Soup

Prep Time: 10 minutes
Cook Time: around 1 hour
Serves 4

Ingredients

I medium red onion, finely chopped
450g  carrots, sliced fairly thinly
750ml vegetable stock 
1″ fresh ginger, chopped
pinch or two of cinnamon 
1 medium orange, juiced

To garnish:
seeds of your choice 

Method

Gently steam fry the onions in a large saucepan until softened.

Add the sliced carrots and cook for 10-15 minutes on a medium heat, stirring frequently.

Add the vegetable stock, bring to a rolling boil, then turn down the heat and simmer for around 25 minutes or until the carrots are soft.

Add the chopped ginger and cinnamon and simmer for a further 5 minutes to infuse the flavours.

Take off the heat and allow to cool slightly before blending to a smooth consistency.  Whilst blending add the orange juice.

Serve garnished with a selection of seeds – I like Neals Yard Omega Sprinkle, a mix of pumpkin, sunflower, golden linseeds, brown linseeds and sesame seeds.

carrot ginger orange soup

 Quick Nutritional Info:

Carrots contain valuable amounts of the phyto-nutrient antioxidant beta-carotene which gives carrots their bright orange colour.  Beta-carotene is absorbed in the intestine and converted into vitamin A during digestion.  They are an excellent source of vitamin A plus vitamin C, E, K, folic acid, calcium, potassium, manganese, phosphorous, magnesium, zinc and some iron.   

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Getting your 10 a day?

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These days I don’t take too much notice about what the news has to say about what we should or should not be doing/taking/eating.  When the headlines roar one day that red wine for example is not recommended then the next we should be imbibing a certain amount each night, it does make me wonder.  

Another new study has suggested that 7-10 and not the usual recommended five portions of fruit and vegetables every day should be the target for those looking to reduce the risk of passing away prematurely and reduce the risk of certain diseases.

superfood

“7 a day fruit and veg ‘saves lives’” reports BBC News, while The Daily Telegraph states that “10 portions of fruit and vegetables per day” is best.

Vegetables should be the first 5 on the list, followed by a couple of fruits.  All good so far but the expense of making sure each family member has this level of intake daily can be prohibitive financially.  

What’s the answer?  Blending fruit and veg into smoothies like this Kale, Avocado Superfood smoothie, but it can be most things like apple, pear, carrot, cucumber, celery, tomato, banana, blueberries, raspberries, strawberries, etc.  I’ve even blended salad leaves, just keep tasting along the way if making for little ones, keeping it sweet (apples and carrots are great for this).

Smoothies don’t have to be expensive or exotic, but are a great way to get your 5 or is it 7 or 10 a day!  and remember Avocado’s are technically a fruit (they grow on trees) and Tomatoes (botanically) too!

 

Chicken Soup

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Chicken soup is said to have magical properties when you are have a cold, I rarely get them but the Little One attends nursery or Pre-School Academy as it is now known and it is a breeding ground for bugs and sniffles.  She has a streaming cold, but it is not bothering her in the least, but to get it out of the way fast I thought I’d make a Chicken Soup which is very easy to throw together and a welcome supper especially as the weather has gotten colder this week.

chicken soup

Chicken Soup 

Prep & Cook TIme: around 1 hour
Serves 4

Ingredients

2 litres of chicken stock (I used Maggi Stock Pot)
3-4 medium-sized chicken thighs (I used skin and bone on)
1 red onion, chopped
2 Bay leaves
Thyme, good sprinkling
I used: 2 large carrots, 2 large celery sticks, butternut squash, 1 small
sweet potato, all chopped and 1 medium courgette, sliced
125g pearl barley
50g short grain brown rice

Method

Bring the stock to the boil, then add the chicken thighs, onion, bay leaves and thyme.  Simmer covered for around 20 minutes.

Take the chicken out of the stock and put aside.

Add the vegetables into the stock with the pearl barley and rice, bring to the boil, then simmer again for 30 minutes.

Pull the chicken off the bones and shred.  Add the chicken to the soup, season to taste and simmer for a further 10 minutes.  Remove the bay leaves before serving.

This makes a wonderfully filling chunky healthy soup and a well balanced meal, the pearl barley and rice will absorb all the flavours and add fibre.  Pearl barley is a very good source of molybdenum, manganese and selenium plus a good source of copper, vitamins B1, B3, chromium, phosphorus & magnesium.

Linking up with:

Anyonita Nibbles 

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Kale and Avocado Superfood Smoothie

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Once a week I make a Superfood Smoothie with a base of Kale, the only other way I like consuming Kale is lightly oiled and baked in the oven, Kale crisps, really good!  I make enough for 2 long drinks, it keeps well in the fridge overnight. 

superfood smoothie

The avocado and chia seeds provide a good source of healthy fats, these good fats are required for the absorption and metabolism of other nutrients and for nervous and immune system function.

The Kale and (again) chia seeds are a great source of calcium, Kale also contains good levels of anti-oxidants.

Kale and Avocado Superfood Smoothie

Prep time:  15 minutes tops!
Serves 2 or 1 for 2 days

Ingredients – all approximate, it really is a throw in how much you wish and what quantities you have available.

Kale – around 3 large handfuls, take out any large stalks
Avocado – 1 large
Blueberries – Large handful
Strawberries
Cucumber & Tomatoes – several slices & 4 cherry tomatoes
Chia/Flaxseed mix, around a tablespoon of each soaked in water
Water – adjust consistency to your liking

Method

Blend ingredients together until smooth.  I use a Vitamix but a blender or food processor will also do the job, you may need to grate vegetables like carrots first.

Smoothies are so versatile and great for using up produce and over soft fruits, this one is quite basic, add celery, watercress (for a lovely peppery flavour), baby spinach, salad leaves, apple, carrot, etc to tweak flavours.  I also add a couple of tablespoons of olive or coconut oil if I’m leaving out the avocado and if it’s just for me some cayenne pepper for a kick!  

I know it resembles green sludge but it does have a sweet taste and not earthy at all.  For child friendly superfood healthy smoothies  add banana for a creamy taste, much less Kale and more fruit especially blueberries which do a great job masking the green!   Milk can replace the water and we have used almond butter for a nutty taste (omit if there are any nut allergies).  Cocoa powder, raw if you can get away with it, can persuade even the most difficult tastebuds to try some!

kaleandavocado

Sip Slowly and Enjoy!

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Baked Cod with Tomatoes and Garlic For One

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I’m on my own for dinner a couple of times a week and rather than just nibble at the contents behind the fridge door I try  to put together a very simple dish for one.  Fish is a great supper or weekend lunch dish and so easy to prepare.  White fish isn’t as rich in Omega 3 as mackerel or salmon but it is a rich source of lean protein.

I know this is another recipe using tomatoes, but paired with cod it makes a delicious dish and one of the healthiest  you could make when time is short.  About 15 minutes to prepare then baked in the oven.   Any dish with tomatoes and garlic are a favourite here, they compliment each other so well and this one couldn’t be simpler.  

cod with toms and garlic

Cod Fillets with Tomato and Garlic

Prep time:  15 minutes
Cook time:  10-15 minutes
Serves one

Preheat your oven to 170C, 160C fan, Gas 4

Ingredients

1 small red onion, sliced
1 small clove of garlic, minced
couple of splashes of dry white wine 
1 bay leaf
sprinkle of oregano
200g (half tin) chopped tomatoes
3-4 cherry tomatoes, halved
1 medium sized cod fillet 

Method

Put your cod fillet into a small ovenproof dish.

Gently fry the onion and garlic in a little olive oil gently cook for about 5 minutes.  Add the white wine and bay leaf, cook for a further minute or so.

Add the chopped tomatoes and oregano and season with black pepper to taste.  Cook for a further 5 minutes.

Pour the tomato mixture evenly over the fish and bake in the oven for around 15 minutes or until the fish is slightly flaky.

Serve with steamed Broccoli.

 Light.Quick.Nourishing.Delicious!

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Cooking with Herbs
 
 
 

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Almond and Flaxseed Cookies

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I have had the busiest week, something in the diary every day made the week whizz past quicker than it usually does!   I have also started a foodie photography course with Lyndsey James and am learning so much about the technical side of my camera, buttons I had never visited and techniques I will be practising to improve my food photo’s .  

Cookies are something I make regularly, different ones each week, we all like our cakes and cookies here so having some control over the ingredients to make them a little healthier is always a good thing!

almond flax cookies1

Almond and Flaxseed Cookies

Prep Time: 10 minutes
Baking TIme:  15 minutes
Makes around 30

Pre-heat your oven to 180C/400F Gas 5

Lightly grease a couple of baking trays

Ingredients

100g unsalted butter, softened
185g self-raising flour
70g golden caster sugar
100g flaked almonds
35g golden flaxseeds
1 large egg, lightly beaten

1tsp vanilla extract

almond flax cookies3

Method

Rub the softened butter into the flour until you have fine breadcrumbs, stir in the caster sugar, flaked almonds and golden flaxseeds.

Combine the egg and vanilla extract into the dry ingredients then shape into small balls and flatten slightly.

Bake for around 12-15 minutes or until lightly golden brown.  Place on a wire rack immediately after baking and leave to cool… if you can!  

That’s it!

Crunchy on the outside but cushion soft in the middle, I make these in my mini macaron pan (yes I have a multitude of baking pans!) to try to keep their shape but these cookies aren’t ones that spread all that much due to the self-raising flour.  As with all my recipes I keep the sugar content down, I used 70g today but I would use 50g if I were adding fruit.

almond flax cookies

These are brilliant for kiddie snacks and lunchboxes and also because they are mini cookies, a small, sweet fix when I need one!

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