Have a look at our UK Seasonal Veg Table to find out what's in season and what's not.
January - Beetroot
February - Swede
March - Garlic
April - Cauliflower
May - Broad Bean
June - Peas
July - Potato
August - Marrow
September - Carrot
October - Broccoli
November - Parsnip
December - Brussels Sprout
Much like December’s choice, the humble Brussels Sprout, this month’s celebrated veg is the subject of much debate at the dinner table. Beetroot is something most people either love or hate, particularly because of its distinct naturally sweet, earthy, even smoky flavour and smooth, velvety texture. However, it’s normally found in shops, pre-cooked and preserved in vinegar in a plastic bag or a jar with a sharp, acidic taste that can really put some people off.
It’s easy to notice a beetroot as it leaves a trail of vivid, deep magenta liquid, wherever it goes. On your plate, fingers and tongue too! But don’t worry it’s not harmful and perfectly digestible. In fact it’s actually really good for you and could be useful as a dye or ink too! Beetroot contains betanine, a substance which is used to add colour to sauces, jams and paste. Apparently, betanine promotes a sense of well-being as it relaxes the mind and can be used to treat depression. So next time you’re feeling blue, try some beetroot.
So, what else is in a beetroot? Beetroot is hailed as a super food for a number of reasons: it’s rich in important minerals and micronutrients, so it’s considered to be good for the blood, the heart and the digestive system. Beetroot is rich in folate, which is needed to make red blood cells and helps to prevent anaemia. More recently it has been recognised for its anti-oxidant properties which are great for bolstering up the immune system and possibly helping to prevent cancer.
So how do you cook and prepare beetroot? Beetroot can be boiled and then simmered in a pan of lightly salted water for 1-3 hours (according to size). It can also be baked in foil for 2-3 hours (according to size) at 180c/gas mark 4. The skin should be removed and will come off quite easily after cooking. When preparing beetroot, you’ll need to wash it thoroughly and slice off the roots and top. If you’re eating it raw, then peel the skin with a vegetable peeler or sharp knife (careful!). Meanwhile, here’s an easy recipe idea for those who prefer to cook beetroot.
Recipe Featuring Veg of the Month:
Beetroot and Caraway Soup
Ingredients
30ml/2tbsp olive oil
1 onion chopped
1 clove garlic, crushed
1 tsp caraway seeds
450g/1lb raw beetroot, peeled and diced
1 potato diced
30ml/2tbsp cider vinegar
900ml/1½ pint of vegetable stock
salt & freshly ground black pepper
sour cream or Greek yoghurt to garnish
Method
1. Heat the oil, add the onion and sauté general, then add the
garlic and caraway seeds. Cook for a further 3 minutes, stirring occasionally.
Add the beetroot, potato, cider vinegar and stock, cover and simmer for
about 1 hour, until the beetroot is tender.
2. Season to taste, allow to cool slightly, and then purée in a food
processor or blender.
3. Return to the pan, reheat and garnish with a swirl of sour cream or Greek
yoghurt before serving. Accompany with sweet rye bread.
Give Swede a chance!
Forget those pathetic school meal offerings and don’t go turning your nose up just yet… cooked properly (and yes, it is better if you peel it!) swedes have a smooth, slightly sweet, nutty taste making it a superb accompaniment for loads of meals. It makes an interesting addition to stir fries, is superb when roasted, traditionally added to winter stews and casseroles and is commonly boiled and mashed. In some parts of Scotland it is known as neeps and often served mashed alongside veggie haggis as part of the traditional supper on Burns Night. It can also be used raw! Boiling swede will cut down on large amounts of nutrients that you can extract from it so why not try it finely grated in a salad… (that’s a rhetorical question!) Escaping German prisoner of war, and flamboyant Luftwaffe Messerschmitt fighter pilot, Franz von Werra reportedly quelled his hunger pangs on raw swede whilst on the run from Grizedale Hall in the Lake District during World War Two!
Swede is relatively low in saturated fat and cholesterol, making it a great choice for a diet to support heart-health. It is relatively high in natural sugars but has a low glycaemic load meaning that it won’t push up your blood sugars quickly. It’s also a useful source of dietary fibre, vitamin C, potassium, manganese, thiamin, vitamin B6, folic acid, calcium, magnesium and phosphorus.
The swede is thought to have originated in central Europe (perhaps even Sweden!) as a cross between the turnip and cabbage. Wonder who had that bright idea? In the 17th century it was widely eaten in England and France, where it was known by some as the Siamese Cabbage. It became an increasingly important European crop by the eighteenth century and somehow developed a reputation for being able to release the martial energy and intellectual powers of entire nations! There is even a theory that links the spread of swede cultivation with the overthrow of southern hegemony in Europe that began with the Thirty Years War (but I’m not sure I’d mention that in your History GCSE coursework!).
During the nineteenth century swedes had reached the USA (where it is sometimes known as rutabaga) and then moved into Canada but it’s still a much more popular food in North and East Europe than any other region, perhaps because it’s a hardy plant that is frost-tolerant and thrives in moist soil. The rest of the world don’t know what they’re missing!
In the UK, in 2005, over 3,000 hectares of swede fields produced a huge 114,100 tonnes so there should always be enough to go around for everyone (and might explain whilst we’re always getting involved in wars!).
Interestingly, before the modern-day pumpkin invasion swede’s were also commonly used for lanterns during Halloween celebrations. They must have had much sharper knives in those days …
Recipe featuring Veg of the Month:
Swede and Lentil Bake
Preparation Time: About 20 minutes (if the telephone
doesn't ring!)
Serves: 4
Ingredients
350g red lentils
850ml water
225g swede
60ml olive oil
1 medium finely chopped onion
2 sticks of finely chopped celery
A little bit of chopped parsley
About 20g bread crumbs
You’ll also need a deep oven dish, cheese grater, saucepan, sharp knife,
measuring jug, sense of humour, wooden spoon, kitchen scales, permission from
the person who owns the kitchen and possibly a pastry brush.
Method
1. Wash your hands. Place the lentils in a pan with the water, put the
lid on and cook until they’re almost a thick gloopy consistency.
2. Whilst the lentils are cooking grate the swede. Add it to the lentils and
cook for about another 10 minutes.
3. Preheat oven to 200C (400F, gas 6) and use a little bit of oil to “grease” a
deep dish. Heat the rest of the oil in a frying pan on a low heat. Mix in the
onion and celery and cook until soft.
4. Add this mixture and the parsley to the lentils. Put everything in the oiled
dish and smooth it all down. Press bread crumbs onto the surface and put it
in the oven for 30 minutes.
And another one.....
Woolton Pie
During World War Two when many foods were rationed, Lord Woolton, the unelected Minister of Food, urged people to use more vegetables, particularly potatoes, and be more creative in their cooking. This recipe was named after him.
Preparation time: About 30 minutes.
Serves: 5
Ingredients
454g potatoes
454g cauliflower
454g swedes
454g carrots
3 or 4 trimmed spring onions
1 teaspoon of vegetable extract
1 tablespoon of oatmeal
1 tablespoon of parsley
And for the wholemeal pastry…
110g mix of wholemeal and plain flour
55g soft margarine
You’ll also need a large saucepan, mixing bowl, pie dish, tablespoon, sieve, sharp knife, sensible shoes, rolling pin and some kitchen scales.
Method:
1. Wash your hands and switch the oven to 170C (325F, gas mark 3). 2.
Cut the swede into small cubes, boil it for 5 minutes then drain.
3. Whilst it’s boiling dice the potatoes, cauliflower and carrots, and
slice the onions. Put all the vegetables along with the vegetable extract and
oatmeal into the saucepan and cook for 10 minutes with just enough water to
cover them.
4. Allow it to cool, then put everything into the pie dish, sprinkle with chopped
parsley and cover with wholemeal pastry (which you haven’t made yet!
Hold your horses… patience is a virtue!).
And now, here’s one I prepared earlier, the wholemeal pastry…
1. Tip the flour into your mixing bowl, add the margarine and use your hands
to rub it together until it’s well and truly mixed, hopefully resembling
breadcrumbs.
2. It needs mixing into a doughy substance so add a tablespoon or two of water
before working it into a ball and kneading it very gently.
3. Roll it out, using flour to stop it sticking it to the rolling pin, cut
it to size and place on top of the pie.
Bake until the pastry has slightly browned (about 20 mins) and serve hot (with gravy if you’re feeling adventurous).
So whilst garlic bread has got to be one of the most popular fast-foods around and it’s popularity as a flavouring throughout the world is unquestioned, there definitely still seems to be something of a love-hate relationship with this member of the onion and leek family amongst the masses… primarily due to the affect it has on your breath! Sometimes referred to as the stinking rose (that’s “rose puante” to all our French readers… I think!) it can be eaten raw (if you want to lead a solitary existence – although apparently chewing a sprig of parsley can help to lessen the smell), fried or roasted.
No-one seems absolutely certain what part of the world modern-day garlic first came from but it probably descended from a wild species in south-western Asia. It has been used throughout recorded history for both cookery and medicinal purposes with Sanskrit records revealing that garlic remedies were being pressed into service in India about 5,000 years ago. Aspects of Chinese medicine have recognised garlic's powers for over 3,000 years and even Louis Pasteur took some time off from discovering the assymetry of crystals and penicillin to recognise the anti-bacterial powers of garlic back in 1858. During World War One surgeons regularly used garlic juice to stop wounds turning septic and modern studies have shown that garlic can have an antioxidant effect which helps to protect the body against those pesky "free radicals". And of course it helps to keep vampires at bay, protects against the evil eye and wards off jealous nymphs that terrorise pregnant women and engaged maidens. An ancient Greek custom, used by travellers to protect themselves from evil spirits, was to place garlic at crossroads in order to confuse any following demons and cause them to lose their way!
When garlic cloves are chewed, crushed or cut, they release a sulphur-bearing compound called allicin. This is the chemical that gives garlic its pungent taste and smell and it's this allicin that scientists have discovered is the ingredient thought to be responsible for garlic's therapeutic qualities. The medicinal properties and benefits of garlic are at their strongest when it is raw (or very lightly cooked) and crushed or very finely chopped, but don't overdo it as too much can irritate your digestive tract. Cooked prepared garlic has less power but is still reputedly of benefit to the cardiovascular system.
Garlic was supposedly worshipped by ancient Egyptians (six dried garlic bulbs were reportedly found in Tutankhamen’s tomb), chewed by Greek Olympian athletes and Roman soldiers to enhance their endurance and strength and has even been used as a currency. It was a major part of the diet (along with flatbread, onions and beer) fed to the slaves that built the pyramids in Egypt and when they threatened to go on strike, leaving the pyramids unfinished due to the paucity of their food supplies, they were given more garlic! (Although it’s tempting to think that they might have been craving more beer!!!)
Recipe featuring Veg of the Month:
Roast garlic with crusty bread
Preparation time: 15 minutes
Cooking time: 30 minutes
Ingredients:
3 whole heads of garlic
olive oil
pinch of mixed herbs
1 ciabatta loaf
100g cream cheese
a few sprigs of parsley, to garnish and protect your breath.
You’ll also need: a small oven-proof dish, aluminium foil, sharp knife, protective goggles, pastry brush and a flannel (or napkin if you’re feeling posh).
Method:
Preheat the oven to 180C/350F (GasMark 4).
1. Trim the roots and the very tips of the garlic heads (but leave the
heads intact) and remove any loose skin. Place these heads of garlic into
a small oven proof dish, drizzle olive oil over them to about ¾cm
depth and sprinkle with the mixed herbs.
2. Cover with lightly oiled foil and bake them in the preheated oven for about
30 minutes basting in the oil occasionally.
3. Whilst they are roasting slice the ciabatta, spread with the cream cheese
and decorate with the parsley sprigs.
4. To check whether the garlic are ready pierce with the tip of a sharp knife.
If they are cooked they should be very soft and tender.
5. This should be eaten by squeezing out the sweet, soft pulp of each clove
of garlic from its papery skin onto the bread which you have spread with cream
cheese. This is where the flannel might come in handy!
© The Vegetarian Society
Well, we've lost an hour from our busy lifestyles, all for the sake of longer days and a bit more sunlight. However, if you're slightly green-fingered, you'll be more in tune with natural, seasonal rhythms and won't be bothered by the tick-tock of time – maybe it's time to throw out that pesky alarm clock!
With the changes of the season comes another 'Veg of the Month' and this time we're biggin' up the crafty cauliflower (Brassica Oleracea or 'cabbage flower'). Some people actually view the cauliflower as a glorified cabbage, or 'cabbage with a college education' as Mark Twain once joked. But why? Well, perhaps it's because the cauliflower appears to be a lot smarter than the humble old cabbage. Essentially, the cauliflower is a sophisticated cabbage plant which forms additional flower buds. These buds grow from the centre of the plant and eventually turn into a big cauliflower head – that's what all those white, fluffy-looking florets make. Like anybody who knows anything about protecting their skin from the sun, the cauliflower has also developed a natural sun shield. Its outer leaves protect it from the sunlight and prevent it from being scorched and turning yellow. These leaves also protect it whilst it's in transit from field to kitchen, although careful not to throw it around, it's a rather fussy, delicate vegetable which bruises easily.
It's not easy to pinpoint when exactly the cauliflower first surfaced onto the cultivated veg scene. However, written accounts generally suggest that it's a rather ancient vegetable. Apparently, the oldest record of the cauliflower dates back to 600 BC and it then popped up again in records dating back to the year 200 AD. Three types of cauliflower were available in Spain by the 12th century, partly due to trade movement between Mediterranean countries and the Middle East. Cauliflower eventually spread to western European countries by the 16th Century and was referred to as 'Cyprus Coleworts' in England in 1586. This suggested its introduction from Cyprus, although it sounds like something out of a Harry Potter book, to me!
Some say that cauliflower is rather a bland vegetable and often needs enhancing with a bit of flavour or spice. You'll often find cauliflower in veggie curry recipes like 'aloo gobi', or coated in a classic creamy, cheese sauce. If the cauliflower is over-boiled then naturally it will taste quite bland. When well-washed, cauliflower can be eaten raw in bite-size florets as part of a salad, or ideal with dips. In fact, like most vegetables, its rather versatile and can be stir-fried, steamed, boiled or baked. Cauliflowers are a good source of vitamin C and rich in folate so, if you do want to get the most out of it, don't overcook it (maybe keep that clock after all, you may need to time it!)
Recipe featuring Veg of the Month:
Thai Style Cauliflower and Carrot
Terrine with Chilli and Peanut Dressing
Preparation time: 45 - 55 minutes (includes steaming
veg)
Cooking time: 30 minutes + cooling and chilling time.
Serves 4 – 5
Vegan
Ingredients:
250g cauliflower, (prepared weight), steamed
2 limes, zest (and 3 – 4tbs juice for the dressing)
3tbs grated ginger
150ml coconut cream (or use 65g creamed coconut with 125 mls boiling water)
250g carrots, peeled and cooked
½ tsp salt
30g ready ground almonds
½ tsp caster sugar (optional)
For the dressing
2tbs sweet chilli sauce
2tbs chopped fresh mint
40g salted peanuts, ground very finely (try to use reduced salt variety)
Oven temperature: 190C / 390F / Gas mark 5
450g non-stick loaf tin, greased and base lined with baking parchment
Method
1. Place steamed cauliflower together with 2tsp grated ginger, zest of
1 lime, ¼ tsp salt, and 5 tbs of coconut cream into a food processor
and process for about 20-30 seconds. Turn into a bowl and mix in 3 tbs
ground almonds. Note: no need to wash the food processor for the next stage.
2. Place steamed carrots with 2 tsp grated ginger, zest of 1 lime, ¼ tsp
salt, and the remaining coconut cream into a food processor and process for
about 20-30 seconds. If the carrots are not very sweet, add ½ tsp caster
sugar. Turn out into a separate bowl and mix in the remaining 2 ½ tbs
of ground almonds.
3. Divide both vegetable mixtures into two, and layer them in the prepared
loaf time starting with the carrot mixture. (It is easier to put each layer
on top of the other by blobbing the mixture all over the previous layer and
then spreading it gently over, rather than putting all the mixture in at once.).
4. Bake the terrine in the preheated oven for about 30 minutes until well set.
About half way through, cover the top with tin foil if it starts to brown.
Let cool in the tin for about 10 minutes before turning out and cooling completely.
Chill well in the fridge before serving.
5. To make the dressing, mix together the remaining grated ginger (about 4
tsp), with the chilli sauce, chopped fresh mint, ground salted peanuts and
3 – 4 tbs of lime juice. The dressing should be quite thick rather than
runny. Serve the terrine in slices with a spoonful or two of the dressing on
the side.
© The Vegetarian Society
or....
Coral Cauliflower Soup with Parsley Croutons
Serves 4
This delicious creamy soup is easy to make and can be frozen for up to 6 weeks.
Ingredients:
For the soup:
2oz / 50g butter or margarine
1 medium cauliflower, washed and broken into florets
1 medium onion, chopped
4 ripe tomatoes, skinned and de-seeded
1tbsp tomato purée
1½pt Marigold Vegetable Bouillon
black pepper to taste
For the croûtons:
1 heaped tbsp finely chopped parsley
1tbsp butter or margarine
2 slices bread with crusts removed
Method
1. Melt the butter or margarine in a pan and add the cauliflower and
onion.
2. Place over a low heat and allow the ingredients to 'sweat' for l5-20 minutes,
stirring occasionally.
3. Chop the tomatoes roughly and add to the pan with the rest of the ingredients.
4. Bring to the boil then simmer for 30 minutes.
5. Allow to cool a little before liquidising until smooth.
6. Combine the parsley and butter or margarine together and spread over both
sides of the bread.
7. Cut into cubes and Fry gently until golden brown on both sides.
8. Return the soup to the pan and reheat gently. Serve sprinkled with the croûtons
or handed round separately.
Oh succulent nuggets of goodness! Shall I compare thee to a summer’s day?
Well perhaps not… but try to forget those horrors of over-cooked offerings regularly served up with school meals (again!) and instead visualise a plateful of these little beauties freshly picked from the garden, gently steamed and served with a little fried garlic or a glorious leafy salad dressed with olive oil.
Sometimes known as the field or horse bean, vicia faba (for the classical scholars amongst us) is thought to have originated from either North Africa or South Eastern Asia. It is one of the most ancient plants under cultivation, mainly because it’s relatively easy to grow in most climates (if you can keep the slugs off!) and has been a staple food of Europeans for thousands of years. Broad beans continue to be used extensively in traditional Middle Eastern dishes but can also be fried, salted and spiced to produce savoury crunchy snacks. I’d recommend heart-warming stews made from dried broad beans too!
Broad beans are a good source of vitamin A, iron, fibre, potassium and protein and a useful source of vitamin C. Researchers assessing the effects of dietary lectins on the behaviour of cancer cells in the colon have even suggested that the humble broad bean might help to prevent bowel cancer - the second most common cause of deaths from cancer in the UK.
Mythology and mysticism seem to surround the broad bean. Rumour has it that ancient Greek mathematician Pythagoras died after being pursued into a broad bean field. Apparently he felt unable to trample on any of the beans believing that the souls of man transformed into beans after their death and was thus easily caught! Dreaming of a bean is sometimes said to be a sign of impending conflict and it is even suggested that when offered as a wedding present broad beans ensure the birth of a baby son.
And just in case you were wondering… the broad bean has a diploid (2n) chromosome number of 12, meaning that each cell in the plant has 12 chromosomes (6 homologous pairs). Five pairs are acrocentric chromosomes and 1 pair is metacentric.
Recipe featuring Veg of the month:
Broad Bean and Flamed Pepper Salad
Preparation time; 15 minutes. You could do it at half-time during the footy…
Ingredients:
1 deseeded red pepper
340g/12oz shelled broad beans
100g/4oz mixed bean sprouts
For the dressing:
30ml/2tbsp wine vinegar
60ml/4tbsp cold pressed sunflower oil
handful of chopped fresh mint
30ml/2tbsp toasted sesame seeds
1. Halve the deseeded pepper and grill skin side down until it starts
to blacken.
2. Make the dressing by whisking the vinegar and oil together. Stir in the
chopped mint.
3. Steam the broad beans over boiling water and drain. If the bean skins are
tough, pop out the dark green tender centres and discard the skins.
4. Slice the grilled pepper and mix together with the broad beans and bean
sprouts. Pour the dressing over the vegetables while they are still warm. Scatter
with toasted sesame seeds before serving.
© The Vegetarian Society
I eat my peas with honey,
I’ve done this all my life,
It makes the peas taste funny,
But it keeps them on the knife…
Well, it’s advisable to give peas and honey a miss (unless you’re trying to be clever at the dinner table) but these little gems are certainly worth popping out of their pod! Usually served as an accompanying vegetable as part of a main course, peas are actually categorised as a fruit, forming a cluster of edible seeds taken from a wide variety of legumes and plants.
Lightly boiled or steamed, the common green pea (also known as Pisum sativum) serves up nicely with a bit of margarine or butter, basil, chives or even a few sprigs of spearmint. Other peas, such as chick peas, are soaked and cooked and then mashed with garlic and tahini to make the ever-popular houmous. They’re also great in veggie hotpots or stews. If you’re up for an alternative pea-eating experience and a bit of a tingling in the nose, try eating crunchy, wasabi-coated peas. Popular in Japan, wasabi is a spicy, green mustard which certainly hits the spot and is great for nasal decongestion – for those who dare!
Elsewhere, marrowfat peas are mysteriously turned into mushy peas, through a process of drying, re-hydration and mashing, with a number of additives and colours thrown into the mix. Appreciated more for their salty, processed flavour (and lurid colour) than anything else, mushy peas take on the form of a rather corrupted pea and come in a tin (rather than a pod). They also form part of any chip shop-goer’s staple diet!
If it’s nutrients you’re after then fresh or frozen green peas do the best job. Otherwise, you can eat the entire pod of snow peas and mange tout (which literally means ‘eat all’ in French). When fresh or slightly boiled, green peas are a good source of Vitamin C and also a range of B-Vitamins (B1, B3, B6 and B9), Iron and Zinc. Aim to eat a few heaped tablespoons in order to get the goods.
And finally, before, scrolling down to a delightful recipe, here’s an action-packed pea story for you. Did you know that in 1940, Nazi German agent Otto Dietergartner and co. plotted to bomb Buckingham Palace with tins of French peas? Three Nazi agents were discovered by Irish police in Dublin, carrying the primitive explosive nitro-cellulose which was packed inside hollowed tins labelled ‘GARRES - Petit Pois Français’. Luckily this particular mission was aborted as the terrible trio were stopped, following reports of suspicious behaviour. Photographs of these war-time plots (and tinned peas) can be viewed in a file in the National Archives at Kew in London.
So, the moral of that tale is to avoid tinned veg, source it fresh and locally and give peas a chance!
Recipe featuring Veg of the Month:
Simple Veg Soup
Serves 4
Getting ready: 10 minutes
Cooking time: 25 minutes
Ingredients:
2 tablespoons vegetable oil
1 onion, peeled and chopped
2 leeks washed, trimmed and chopped
1 litre light vegetable stock
1 baking potato, peeled and cut into cubes
2 handfuls frozen peas
Method:
1.Heat the oil in a medium sized saucepan and fry the onion and leeks
until soft.
2. Add the stock and potato and bring to the boil. Simmer for 20 minutes.
3. Add the peas and bring back to the boil, then simmer for 5 minutes.
4. Cool slightly and blend with a food processor. Season to taste and serve
piping hot with bread.
You could also try…
- Using parsnip instead of potato.
- Making a simple stew by adding a tin of tomatoes and chickpeas.
© The Vegetarian Society
Not content with being the world’s fourth biggest food crop, only trailing in behind rice, wheat and maize (corn), having the UN call it a “hidden treasure” and officially declare 2008 as the International Year of the Potato, the humble spud is of course responsible for loads and loads of delicious food …
Originally native to South America, most probably of southern Peruvian descent, the potato wasn’t introduced into Europe until the mid 16th century where it soon became an important part of the diet. There are even those who claim that chips were invented in Belgium by 1680 (although it wasn’t until the 1860s that Britain had its first chip shops!) Nowadays the majority of the world’s potatoes are grown in Asia, with China being the largest producer. Neither Great Britain nor Ireland are amongst the top ten potato growers.
Potatoes are renowned for their carbohydrate content but also contain a number of important vitamins, minerals and even protein… although the way they are cooked will obviously impact on their nutrient value! A portion can contain more vitamin C than an apple and they provide up to 15% of our nation’s vitamin C intake.
Many countries claim their own national potato dishes such as sour and spicy shredded potato (China), gnocchi (Italy), potato dumplings (Poland), Dauphinoise (France) and deep fried Mars bars and chips (Scotland). A British Potato Council survey of 2,000 British adults discovered that roast potatoes were their number one choice despite the fact that 1 in 4 of every British potato is made into chips! In Britain we apparently each eat an average of 94kg of potatoes each every year, up from 90kg in 1960, but well short of the estimated 120kg during the Second World War, and down from 97kg in 2003.
The glorious history of the potato is not unfortunately entirely blight-free. Between 1845 and 1855 approximately a million people died of hunger in Ireland and another two million emigrated as a consequence of the repeated destruction of the potato crop by fungus Phytophthora infestans, combined with the poor economic and humanitarian policies of the ruling English parliament. Nearly 12% of Ireland’s population was killed making this period proportionally more destructive of human life than any modern-day famine. Thankfully, nowadays organic and chemical controls along with disease-resistant varieties significantly reduce the risk of crop failure!
Recipe featuring Veg of the Month:
Easy potato wedges!
Preparation time less than 30 minutes
Cooking time 30 minutes to 1 hour
Ingredients:
1kg/1lb potatoes
2 tbsp olive oil
pinch of coarse salt and freshly ground black pepper
2 tbsp finely chopped rosemary
2 cloves well crushed garlic
Method:
1. Preheat the oven to 200C/400F/Gas 6.
2. Gently wash and dry the potatoes, but don't peel them. Carefully cut the
potatoes into large wedges and place into a bowl.
3. Put 1 tbsp of oil onto a baking tray and carefully pop it into the oven.
4. Add the remaining ingredients to the bowl and mix well. Carefully tip everything
onto the warmed baking tray and put it back into the oven.
5. Bake until golden-brown and cooked all the way through (usually about 30
minutes but perhaps have a quick taste before serving!).
6. Serve the potatoes hot from the oven.
In 1646 Englishman Edward Fisher published a book which came to be known as ‘The Marrow of Modern Divinity.’ It had absolutely nothing to do with the over-sized courgettes often seen expanding across allotments about this time of the year, but did cause a Scottish ecclesiastical dispute. Apparently it aimed to guide the reader safely between Antinomianism and Neonomianiasm. Well, he was just asking for trouble wasn ’t he...?
Perhaps he should have just stuck with pointing out that the marrow is a member of the squash section of the cucumber family with an edible shiny skin that can be any shade of green. He could have informed his readers that there are a large amount of different species of squash and that the name seems to derive from the Massachusett Native American name “askutasquash”, which means “eaten raw”.
Or he could have offered such helpful tips as… when buying marrows, it’s usually best to choose the smallest one, firm to touch and heavy for its size, and that if you can fit them in, they are best kept refrigerated after purchase! (Although the fridge most probably hadn’t been invented in 1646!)
Thought to be native to South America, the marrow became popular in Britain during the Victorian period, when it began to be grown to giant sizes for competition. Those Victorians certainly knew how to enjoy themselves …
Although largely superseded by courgettes, their smaller relatives which were first marketed by Italians as mini-marrows (hence the alternative name zucchini), marrow continues to play a part in many tasty recipes even though they are mostly comprised of water and aren't that well blessed nutritionally.
It is usually served baked, steamed (boiled if you’re really desperate) or sautéed with a main dish, occasionally combined with ginger to make jam and also included in chutneys and pickles. Marrows can be peeled, seeded and cubed for steaming, cut into thick rings ready for stuffing or halved lengthways and deseeded before being re-filled with a savoury selection.
Marrow is also a Marvel Comics character loosely associated with the X-Men. She is a mutant whose bones grow out of her skin and can be removed to provide her with potential knives and clubs as well as body armor. After a violence-filled youth you’ll be glad to hear that she did make good progress in controlling her powers and learning a moral code although, last we heard, she had fallen in with the paramilitary group Weapon X. I think it’s safe to say that Edward Fisher didn’t mention that either …
Recipe Featuring Veg of the Month:
Stuffed Marrow
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Serves: 2
Ingredients
1 marrow
olive oil
1 thinly sliced onion
1 thinly sliced red pepper
2 cloves crushed garlic
200g tinned chopped tomatoes
100g grated cheese
3 tbsp cooked red lentils
3 tbsp lightly steamed spinach
2 tbsp shredded basil
Method
1. Pre-heat oven to 170 / gas mark 4. Cut the marrow in half lengthways,
place on a baking tray and lightly baste both halves with olive oil, baking
for about 20 minutes until they begin to brown and are cooked through.
2. Whilst the marrow is baking, cook the red lentils until they go mushy in
just enough water to cover them and lightly steam the spinach.
3. Fry the onion in two tablespoons of olive oil in a saucepan for about 5
minutes.
4. Add the red pepper and garlic and continue cooking for approximately 10
minutes. Add the tinned tomatoes and cook for another 10 minutes until the
tomatoes have thickened.
5. The marrow should have been removed from the oven by now so it’s time
to scoop out the seeds, put them in your compost tub and admire your hollowed
out c.
6. Meanwhile stir in the cooked lentils and spinach with the other vegetables
and spoon it all into the marrow.
7. Sprinkle with cheese and basil. Bake in a medium oven for another 10 minutes
or until golden brown.
‘The day is coming when a single carrot, freshly
observed, will set off a revolution.’
Paul Cezanne
Painter or no painter, it’s certainly worth taking a fresh look at the curious carrot. And, if you do choose to paint a carrot still-life, it may be useful to mix up a broad palette of colours as you’ll find that this intriguing root vegetable comes in a wide range of tints, shapes and sizes!
Of course, here in the UK, we’re all used to seeing chunks of vivid, bright orange carrot on our dinner plate, but did you know that you can also find purple, red, white and yellow varieties? In fact, the carrot only came to be orange in Holland in the 16th century, as a tribute to the royal House of Orange and the Dutch struggle for independence from the Spanish empire.
Carrots actually get their unique colour from a pigment called beta-carotene which is also found in other fruit and veg such as melons, mango and pumpkins. You’ll also find it in egg yolks (can you spot a colour pattern here?) You may also be surprised to hear that some green vegetables, such as broccoli and spinach, also contain beta-carotene. However, the green pigment chlorophyll masks the orange produced by beta-carotene. Orange broccoli or spinach anyone?
Because of the abundance of beta-carotene in carrots, they are a good source of Vitamin A, which will help maintain healthy skin and tissues, good eyesight and can help improve night vision… although it’s definitely not a good idea to eat too many carrots in order to see in the dark – you’ll most likely turn orange in the process! Carrots are also a good source of Vitamin C, dietary fibre and anti-oxidants. (Anti-oxidants are substances which may protect cells from the damage caused by unstable molecules known as free radicals!)
Recipe featuring Veg of the Month:
Carrot & Parsley Soup
Can be vegan
Serves 4
Preparation time: 10 minutes
Cooking time: 40 minutes to cook
Ingredients
500g/1lb 2oz carrots peeled and chopped
1 onion chopped
900ml/1.5 pints stock
5ml/1 tsp vegetable oil
2 bay leaves
3 cloves garlic crushed
2 tbsp. fresh parsley
Cream or soya cream to garnish
Method
1. Heat oil in a large pan and gently fry the onions for 5 minutes.
2. Add the chopped carrots and garlic and continue to cook for a further 15
minutes, stirring occasionally to prevent it sticking.
3. Add the stock, bay leaves and parsley reserving a small amount for garnish.
4. Simmer for 20 minutes, then blend.
5. Add more stock if required.
6. Serve with a sprinkle of chopped parsley and a swirl of cream.
Variations
1. Carrot and coriander of course!
2. Curry it up with some spices and coconut cream.
3. Why not replace half the carrots with sweet potatoes and try thyme instead
of parsley.
4. Make a meal of it - add butterbeans and croutons for a hearty supper.
5. Give it a tangy twist by adding orange juice, black pepper and a little
tomato puree.
6. BBQ? - use the soup ingredients (but not the stock) to create a fresh carrot
and parsley slaw - the perfect accompaniment to your veggie burger!
Let’s get one thing straight, broccoli is not a baby tree. According to research carried out by the BBC one in six children think it is! It definitely is a type of wild cabbage and there are three commonly grown types, the most familiar of which is also sometimes known as Calabrese. It usually has large green heads, thick stalks, big boggly eyes and makes strange beeping noises. Or is that Martians?
There seems to be a little bit of disagreement about where the word broccoli comes from. Some say it’s a derivative of the Italian word “broccolo”, meaning shoot or stalk, others say it’s Italian for "little sprouts". There are those who swear it comes from the Latin “brachium”, meaning arm, via the Italian “braccio” and then there’s the deep-thinkers… They believe it was named after the Academy Award winning producer of the classic James Bond films or is possibly in commemoration of a former 1970s centre half who played for Arsenal, Coventry, Leicester and Notts County. Unfortunately all this etymological debate failed to prevent British pop band McFly from recording a song called “Broccoli” in 2004.
One thing that’s not in doubt though is the rapid increase in broccoli’s popularity. Consumption has increased almost 1000% over the last 25 years. However, former American president George Bush the First is definitely not a fan! He claimed that he’d never liked it during one of his presidential speeches. In response a powerful broccoli agricultural lobby sent several tonnes of it to the White House. This was promptly donated to a local charity! More fool President Bush as broccoli is high in vitamin C and soluble fibre and is also a good source of calcium, vitamin K and folate. Perhaps he had been watching too much of “The Simpsons”. In the “Treehouse of Horror XI” episode, Homer was killed by broccoli!
Broccoli is usually boiled or lightly steamed, but has become increasingly popular as a raw food. It is relatively easy to overcook broccoli and steaming will cause the least loss of nutrients.
When buying broccoli it’s best to look out for compact, uniformly coloured clusters with no yellowing. The stalk and stems should be firm with no slimy spots. (Slimy spots are a bit of a give-away when buying vegetables!) Broccoli should be stored in the fridge but not washed before refrigeration as this might encourage mould growth!
For the green-fingered amongst you, it is worth noting that broccoli is a cool-weather crop that does poorly in hot summer weather. It grows best when exposed to an average daily temperature between 18-23°C (that’s 65-75 Fahrenheit in old money) and it doesn’t tolerate frost. It can also fail in loose, nutrient-starved soil, ideally the ground should be firm and rich in organic matter.
Recipe featuring Veg Of The Month
Cheesy broccoli pasta
Preparation time 20 minutes
Serves 4
Ingredients
350g pasta (shape of your choice)
250g broccoli chopped into small florets
50g grated cheese
1 small finely chopped onion
2 crushed garlic cloves
1tbsp olive oil
25g sultanas (if you ’re feeling a bit fruity)
You'll also need: Kitchen scales, sharp knife, garlic crusher, clock, colander, frying pan, wooden spoon, cheese grater, tablespoon, kettle, cuddly toy.
Method
1. Cook the pasta according to the instructions on the packet.
2. Whilst it’s bubbling away, gently fry the onion until it’s softened.
3. Add the broccoli, garlic and sultanas and cook for a further 5 minutes,
stirring occasionally. If necessary add a couple of tablespoons of water to
prevent the broccoli sticking to the pan.
4. Drain the cooked pasta, rinse with hot water if necessary, and then stir
into the frying pan. Serve topped with grated cheese.
‘Soft words butter no parsnips…’
When author John Iliffe Poole wrote these words, he was suggesting that action speaks louder than words. Poole was a man of extraordinary strength and courage. He was gassed in the First World War, survived cancer of the larynx and, against all odds, taught himself how to speak again following a pioneering but risky operation (a laryngectomy – the larynx, upper part of the windpipe, is removed and the patient breathes through a hole in their neck!) When Poole warned that we should be wary of words of flattery perhaps he was likening himself to a sturdy parsnip.
This robust root vegetable thrives in tougher, colder climates and certainly isn’t afraid of a touch of frost. On the contrary, the flavour of the parsnip improves the longer it stays in a frost-covered soil (the frost turns the starch into sugar so the parsnip becomes sweeter)… which is why the parsnip is our chosen veg of the month for chilly November!
The parsnip (or Pastinaca Sativa) has been cultivated for at least 2,000 years and also grows wild across much of Europe and Asia. Although it bears a slight resemblance to the turnip, the parsnip is more closely related to carrots, fennel, celeriac and surprisingly parsley, which are all part of the umbelliferae family. Up to the mid-nineteenth century this creamy, ivory-coloured parsnip was very much in fashion, until it was taken over by the introduction of the more exotic and now ever-popular potato.
Perhaps there was a reason why the parsnip began to lose its popularity and was outdone by the spud. In particular, care must be taken when handling wild parsnips. If your skin comes into contact with a wild parsnip you’ll need to stay indoors for at least half a day as you may have (ready for it..) Phytophotodermatitis! This is a chemical reaction that makes skin extra-sensitive to sunlight (specifically ultraviolet light). Some plants, such as the wild parsnip and wild carrot, have naturally occurring photosensitising compounds which should not come into contact with bare skin. Don’t worry though, unless you have a specific allergy, it’s quite safe to touch cultivated parsnips which you’ll find stacked on your local greengrocer/supermarket shelves.
Don’t let this cloud your judgement and certainly don’t pass the opportunity to sample the fragrant, sweet taste of a nice parsnip, especially at this time of the year! Parsnips are packed with potassium and are also a source of vitamin C, folate and fibre. It might be a bit of an acquired taste but they can be eaten raw, ideally grated as part of a salad, and can also be steamed or boiled. They’re particularly tasty roasted in the oven with olive oil or, yes, even some smooth-talking butter! Try roasted parsnips with black pepper, rosemary and sour cream as an alternative to chips. Here’s a recipe idea for you to try which incorporates the best of both worlds!
Recipe featuring Veg of the Month:
Roast Potatoes and Parsnips
Serves 4-6 (vegan)
Ingredients
6 medium potatoes, peeled and halved lengthways
4 parsnips, peeled and sliced
good pinch dried, mixed herbs
2 onions, cut into thin rings
60-90ml/4-6tbsp sunflower or olive oil
salt and freshly ground black pepper
225g/8oz cherry tomatoes
Method
1. Pre-heat the oven to 200°C/400°F/Gas Mark 6.
2. Parboil the potatoes for 10 minutes until the outsides are slightly
soft. Drain and place in a roasting tin flat side up. Use a fork
to roughen the flat uppermost side of the potato.
3. Add the prepared
parsnips, sprinkle with mixed herbs and arrange the onion rings over
the top. Drizzle with sunflower or olive oil and
season with
salt and lots of black pepper.
4. Roast for 40 minutes, basting several
times, then add the cherry tomatoes and bake for a further 15-20 minutes
until all the vegetables are
cooked and the tomatoes have split open.
5. Serve the roast vegetables
with steamed broccoli, brussels sprouts or mange tout as part of a main
meal.
Our inaugural vegetable of the month, and just in time for Christmas, is every young veggie’s favourite… the Brussels Sprout! A member of the same crucifrae family as cabbage, so named because of their four-part flowers in the shape of a cross, Brussels sprouts (or tiny cabbages) are thought to have been cultivated in Italy when the Romans were calling the tunes. The modern Brussels sprout that we are familiar with was first cultivated in large quantities in Belgium in the late sixteenth century. So you can blame them!
Brussels sprouts are an excellent source of vitamin C, a useful source of beta-carotene, vitamin A, vitamin B6 and folate and also contain a whole host of other nutrients including iron, calcium, zinc and B12. But despite these amazing credentials we do not recommend making smoothies with them.
Before eating they should be washed thoroughly in cold water and have any damaged leaves and the stem trimmed off. For larger sprouts it might be necessary to cut a cross in the base of each sprout to ensure that the thick stemmy bit cooks at the same rate as the leaves. Sprouts are usually boiled or steamed for approximately 10-15 minutes or until tender but can also be used raw in many recipes.
Recipe Featuring Veg of the Month:
Sesame Shredded Brussels Sprouts
Apparently the recipe for this dish has been thoroughly tested on both Brussels fanatics and known sprout haters – to universal acclaim!
Ingredients
2 tbsp vegetables oil
2 cloves garlic, crushed
450g Brussels sprouts, washed, trimmed and grated
2.5cm fresh root ginger, grated (optional)
1 tbsp lightly toasted sesame seeds
Method
1. Heat the oil in a frying pan and lightly sauté the garlic.
2. Add the grated Brussels sprouts and stir fry lightly to retain crispness
and colour.
3. If using, squeeze the grated ginger in your hand over the pan to release
the juice. Discard the pulp.
4. Add the toasted sesame seeds and toss well.
Our Christmas Recipe booklet suggests speedy sprouts with wild mushrooms! Click here for more details and enjoy!