Category Archives: food

Making sauerkraut

A jar of purple sauerkraut looking jewel-likeSauerkraut is a traditional fermented food which produces probiotics, cheaply and naturally.

Probiotics are good bacteria which help good digestion, as Sacramento Natural Food Co-op explains.

“Fermented” food can sound a turn-off to our modern ears. But, for aeons, every traditional society has used lacto-fermented food – kimchi from Korea and cortido from Latin America, says Nourishing Days – for healthiness.

Sauerkraut hails (as do my ancestors) from Eastern Europe, Germany/Poland etc

I have been thinking about making sauerkraut for ages.

I bought a Kilner jar in preparation. I procrastinated. I had never made it before so feared failure. Making any food is a leap of faith. Will its mysterious alchemy work?

Then, by chance, I got a comment from Annie Levy, who holds UK-based lacto-fermentation workshops. Can you imagine? The maven of probiotics turns up on this ‘ere blog. Of course, I have to make sauerkraut, now.

So I read Annie Levy’s great piece on making sauerkraut.

I also consulted this sauerkraut one from the Kitchn and a few others. Exciting to be in the zeitgist – there is no shortage of posts on lacto-fermentation.

Lacto, I query? It means the type of bacteria which creates lactic acid. Lactic acid protects fermented food from being invaded by bad bacteria, says Natural News.

Basically, to make sauerkraut, you add salt to cut-up raw vegetables. Salt naturally draws out the water from the veg. Then the veg soaks in its own salty water for days (and then keeps in a fridge for weeks). The soaking-in-the veg’s-own-water creates the fermentation process which in turn produces sauerkraut with loads of friendly bacteria.

Sauerkraut 

1 raw cabbage (and/or raw carrots/garlic etc)

1 tablespoon salt

Spices of choice: I used 1 dried chilli, fenugreek, cumin seeds and black peppercorns

organic purple cabbage sliced in half

Method: Slice cabbage thinly (my food processor did the job otherwise use a sharp knife). Mix the salt and veg in a bowl, rubbing the salt in with your fingers. Leave the salted veg in a covered bowl. I am amazed how quickly I was squeezing water out of salted cabbage. Mix again. Keep cabbage submerged in its water with a heavy plate.

Making sauerkrautHere is me submerging the veg in the Kilner jar using a cabbage leave to press it down. I got anxious about this bit. However, it is OK to add a few dessertspoons of water to make the sure the veg is covered. After 12-24 hours, transfer the salty cabbage from covered bowl to a Kilner jar and keep in the fridge.

I used two organic cabbages (and two tablespoons of salt). I thought two cabbages would not fit in the Kilner jar …but they did not even fill it!

The result: Having lived with my jar of sauerkraut for the month of July, with regular servings with a variety of dishes, I can report: it is delicious. A blend of salty and sweet, and easy to eat.

And, it works. For instance, last night, my digestion felt weak. I could not be bothered to eat. So, I had a small bowl of sauerkraut and within an hour, my appetite had returned, heartily. The magic of friendly bacteria!

Radical Tea Towel Company rocks

Plate of grub, green and mauve original Art Nouveau suffragette designed oven gloves held by smiling woman in dark glasses in red dress

The Radical Tea Company offered me an oven glove with a suffragette design.

How could I say no?

Firstly, I could not resist the humour of a traditionally-female object, an oven glove, depicted with a powerful feminist message.

Secondly, I salute the suffragettes who suffered to win women the right to vote.

 

Feminism liberates us all – male and female – from soul-crushing expectations of how we should behave.

The Radical Tea Towel Company started when founder, Beatrice Pearce, tried finding a gift for a family member celebrating his 91st birthday. David Finch, part of British socialist history, was not much of a materialist.

Beatrice wanted something practical, that he could make use of, daily. And also reflect his passion for politics.

“And that’s when I thought – a tea towel! But not just any old tea towel. One with a radical or political theme,” says Beatrice.

T-shirts with a message were a-plenty on the Web, in 2011, but not a tea towel to be found.

Beatrice recalls thinking:

“Well, if I want a political tea towel and after an hour of googling can’t find a single one, I wonder how many other people want the same and can’t find one either? Clearly a gap in the market!”

Thus the Radical Tea Towel Company was born.

The Radical Tea Towel Company features the progressive voices of my allies from the past.

I am who I am, thanks to them.

"We have to free half the human race, the women, so that they can help free the other half."  Quote by Emmeline Pankhurst and her and image OLYMPUS DIGITAL CAMERA

22 May 2014: Why I am voting green

I believe in the European Union. No, it is not perfect.

Like most centres of power, the European Union works in the interests of huge corporations – not people.

However, when it comes to working rights and eco-legislation, Europe has been a friend to me.

When it comes to real food, two more examples:

  • EU regulations for organic food – if it says “organic” on the label, it is  thanks to European law
  • The EU has largely held firm against growing GM crops.

Now for Why I am Voting Green bit:

The Greens are very effective at European level. Take finance. They have curtailed bankers’ bonuses, forced banks to disclose tax haven-activities and support the Robin Hood Tax, a tiny tax on financial transactions (the billions raised would support society’s most vulnerable).

Ripped up UKIP leaflet with Freepost envelope ready to return.

By leaving Europe, we would be throwing the baby out with the bathwater. In addition, Nigel Farage’s anti-migrant worker position is abhorrent. Scapegoating stinks. (Pic: Return UKIP leaflets via its own Freepost address campaign).

Some decent folk are voting UKIP because they want to change the status quo. Do not be fooled, decent folk! UKIP is the status quo, seeking to distract attention from the banking crisis by blaming Europe.

The Green Party believes:

  • YES to a referendum
  • YES to Europe
  • YES to major European reform.

When it comes to real food, the Greens are working to cap the CAP. In other words, instead of huge subsidies going to large corporations, farming subsidies would be capped at €300,000 limit and distributed more equitably to small farms. The Common Agricultural Policy (CAP) should be for the common good.

It also calls to end over-fishing and factory farming.

The Green Party’s European manifesto stands for the world I want to live in. It is, for example, the only UK political party pushing for a complete ban on fracking.

Interestingly, if we voted for policies (instead politicians’ personalities), most people in the south west of England would vote for the Green Party – more than any other party, according to Vote for Policies.

The Green Party can win at a European level.

Because of proportional representation, every vote counts.

Molly Scott Cato

Green economist, Molly Scott Cato, would need only 10% of the vote to be elected as the south west’s first Green Member of the European Parliament (MEP).

Hooray! Greens can win!

PS This blog is about European voting – I am also voting Green at a local level too..

PPS Original title of this blog was Vote Green! but changed it ’cause it sounded a bit peremptory?

Saturday 7 June 2014 update: O joy , o joy! The southwest elected its first Green MEP, the wonderful sane, intelligent and compassionate, Molly Cato Brown.

Green voters in the southwest kept out the third Ukip candidate.

Ukip made no electoral gains in the southwest (still got two MEPs); Conservatives lost one MEP so down from 3 to 2; LibDems went from 1 to zero. Labour = 1 MEP and, as I said, Greens = 1 MEP.

It really is worth voting.

#Nojunk bean chocolate cake

Happy grandchild with chocolate bean cake “I pledge to eat and feed my family only real ingredients I can recognise or spell.”

Last week, I signed the Organix #nojunk pledge because children need real food – not additives, fillers or artificial processes that produce profits for food manufacturers yet ill health for our children.

Is this right? NO!

Last week’s blog was about Organix, its pioneering ethos and why organic standards protect our children’s healthy by banning the nasties.

I promised a #nojunk cake and here it is.

Hand-written recipe for Bean Cake

The recipe is thanks to Olea’s mum. Olea and my granddaughter Tayda are schoolchums. After I had contributed a wheat-free raw date and lemon cake to my granddaughter’s 5th birthday party, Olea’s mum wrote out there-and-then a healthy wheat-free recipe (see pic) using…beans.

I am a big fan of beans thanks to The Bean Book by Rose Elliot, my cooking bible when my own children were little in the 1980s.

Healthy beans

Beans are seeds, a plant’s future offspring. They spill on the soil where they wait for the right conditions to germinate. Their food reserves support this process and is also good for us when we eat them. Packed with protein, vitamins and minerals, beans are nutritional powerhouses.

Big yet compact, their plentiful food stores are low-fat and high-energy. They quieten sugar-levels because of their high-fibre – the soluble sort that gently coats the gut and is slow-acting – and have high-levels of cancer-busting antioxidants. (Above from my intro on beans in Make More of Peas and Beans).

Olea’s mum’s #nojunk bean cake

Raw ingredients for bean cake, eggs, melted butter, beans and melted chocolate, ground almonds, pot of honey

The cast assembled (clockwise from top): eggs, pot of honey, melted chocolate over a drained tin of butter beans, ground almonds with baking powder and melted butter.

Blend up:

  • 1 tin of cooked beans (butter/kidney/black – unsalted, drained)
  • 4 eggs
  • 100 – 150g ground almonds
  • 6 tablespoons of coconut oil or (melted) butter
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda plus natural flavouring (spice, essence, ginger, vanilla etc)
  • 1/2 cup sweetener

Lightly grease baking tin. Bake 180° 30 – 40 mins-ish.  

I omitted the 1/2 tsp of baking powder, using instead an extra egg (5 eggs in total). I used organic eggs and butter for extra nutritional value (and guaranteed high animal welfare standards).  As sweetener, I used half a jar of honey for low-glycemic slow release sweetness (no one noticed honey taste at all).

For flavouring, I used a 150g bar of Green & Black’s organic dark chocolate, melted in a pan over another pan of boiling water, and blended into the cake mix. I also dribbled melted Green & Black’s chocolate on the cooled cake.

Cake mixture in fluted tin belonging to my grandma

I blended all the ingredients together with my trusty £20 hand-blender and poured the cake mixture into a fluted tin that once belonged to my grandmother. (When my mother gave me her cake tins recently, she said: “It feels like the royal abdication.”).

 

I served the cake with Biona organic sour cherries from a jar for the adults.
Slice of chocolate bean cake with unsweetcherries from a  jar
 

 

 

Everyone who tasted the cake pronounced it a success.

And no one guessed the mystery ingredient was healthy wholefood beans! Happy child sitting on low table eating healthy bean cakeTwo-year old enjoying my choco bean cake

 

 

 

 

 Organix #NoJunk Challenge badge

And….Join the #NoJunk Challenge!

Hey, I have just entered this blog post in the Organix #NoJunk Challenge Blog Hop…fingers crossed!

Reclaim real food with Organix #nojunk campaign

Happy grandchild with chocolate bean cake

I wish Organix had been around in the 1980s when my children were little. 

Organix produces healthy food for children so it is a godsend. Because it is certified organic, the junk is already excluded.

I love a good ban. Here is a small example of the junk which has always been banned from organic standards. 

  • Hydrogenated fats 
  • All colourings whether or not natural (except annatto)
  • All artificial flavourings.

You will never find the above in organic food because their standards are based on the Precautionary Principle: why take an unnecessary risk?

And what an unnecessary risk.

Hydrogenated fats or trans fats are industrially produced. A cheap filler, they prolong shelf life and make a fake cake look cake-like. They are linked to the UK’s obesity crisis. Child obesity is a huge health risk and is NOT FAIR to kids.

Artificial flavourings and colourings mask the yuk taste of the junk, and are linked to hyper-activity and allergies. Like trans fats, these additives are a cheap alternative to real ingredients, and a health risk. There is currently no requirement to reveal their exact quantity in food.

I love Organix’s latest campaign.

“I pledge to eat and feed my family only real ingredients I can recognise or spell.

I signed the pledge. I am sick of food ingredients that only a chemist can understand. I do not want food technology – I want REAL FOOD!

Organix was founded in 1992 by Lizzie Vann. After a childhood rife with asthma and eczema, she learned as an adult about the link between food and health (cut out those nasty additives for a start!).

As well as making tasty organic food for children, Organix also educates carers about how to make real food, and campaigns for nutritious food in hospitals, schools and nurseries. 

Awarded an MBE in 2000 for services to children’s food, Lizzie Vann was also a founding member of Food for Life, the multi-charity programme transforming school meals one meal at a time.

Food for Life’s manageable targets: 70% unprocessed, 50% local and 30% organic.

Lizzie Vann says: “A growing infant is not a miniature version of an adult. Their key body systems…are in a state of fast development for most of their early childhood. During this dynamic time, it is essential that the environment in which they grow is free of toxins, and the foods they are fed are pure and offer quality nutrition.”

If I were emperor for the day, I would command the food industry to stop being reckless with our children’s health.

I would ban the use of cheap, empty, risky, filler ingredients which make huge profits for manufacturers but are ruining our children’s health. 

I would decree food manufacturing magnates be force-fed the junk they peddle to children. From henceforth, the only food they would be allowed to sell would be stacked with nutritious goodness, with no toxic nasties. 

Please do sign the No Junk pledge.

PS The pic at the start of the blog is of my granddaughter and a healthy chocolate cake…recipe next week!

Chard pesto – eat your greens

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Sitting in back of a car last night looking at pics on my ‘phone with my niece, Charlotte, she says (re above pic): Wow, that looks nice.

Really? I say.

Charlotte enthuses when I tell her what it was: a made-up quick supper dish brimming with health. Thus I am encouraged to share:

Chard pesto for pasta

Traditionally, pesto uses garlic, basil, pine nuts and parmesan. This one replaces the fifth ‘umami‘ (pleasant savoury) taste of parmesan with anchovies. I used Fish4Ever anchovies because they are truly carefully caught and conserved which shows in the taste. And conserved in organic oil a) because organic farming saves the sea by not polluting coastal waters and b) authentic (mechanically not chemically-produced) olive oil.

I replaced the basil usually used in pesto with a pack of freshly-picked organic kale (from Radford Mill Farm shop which by-the-by is having a Frack-free festival in May) – or organic chard on another occasion. You could also use freshly picked nettles.

Then I blended the greens etc with my hand-blender (a £20 kitchen equipment must-have). By blending it into a sauce, it made eating healthy greens into effortless, comfort food.

I poured the green sauce on to a bowl of freshly-cooked pasta. You can use any pasta but I used Sweet potato and buckwheat pasta which is wheat-free (as wheat, an argumentative fellow, rarely agrees with me).

Method

Fry about 4-5 anchovies in their oil so gently they…melt

Fry half an onion sliced, also gently

Add sliced/chopped garlic – as much as you want – I like lots! (and do not overcook so I can have more of garlic’s immune-boosting qualities)

Finally, add a pack of chopped organic greens with (half a cup?) water – enough water so the chard/kale cooks down quickly but is not over-watery. Simmer for 5 minutes or less.

Takes about 15 minutes to cook pesto and pasta at same time (in different pans).

Apologies for my unscientific amounts. As my grandmother used to say when asked for precise amounts in a recipe: “Vifil nemen” = As much as it takes.

 

Carrot and coconut salad plus literacy

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Handwritten notes – clearly of importance because they hang around for years – yet they exist on scraps of paper, with no proper home.

OK, time to give two of them the attention they deserve.

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George Cooper (who gave me the recipe on the above note) has since published a book on nutrition with recipes. Be Your Own Nutritionist marries traditional (mid-Victorian healthy diet) and modern thinking. As an acupuncturist, he also brings ancient eastern wisdom. Practical information on nutrition at George Cooper’s website.

“Dr George dressing for grated carrots” (says the note)

3 tablespoon coconut milk
1.5 tablespoon olive oil
1 teaspoon turmeric
1 teaspoon honey

Pour dressing over grated carrots. Above amounts worked for three big carrots to serve 2-3. I grated ginger with the carrots too. (Carrots were organic, from local organic farm shop, Radford Mill Farm).

Delicious – now I see why I have hung onto that note for eight years. The cumin adds a special taste.

Next up…

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My note says:

“UK
one of the lowest literacy
in developed nations
and highest obesity in Europe.

(Sunday Times)”

Is there a connection between the two?

The importance of digestion

Image

Food lovers talk about taste in the mouth but what about the next bit, digestion?

My own digestion preoccupies me. It rules my life.

There is much confusing data about what foods are good for you. I base my decisions on how food feels after I have eaten it.

It is worth paying attention to how food feels as it travels through your gut. (I will stop there on the peristaltic journey).

I have recently been re-reading an old favourite, Three Men in the Boat, by Jerome K. Jerome.

Published in 1889, it was a hit from the start. I love Jerome K. Jerome because he gently mocks human folly in a hilarious way.

You know when you find someone attractive and it increases when you find you share similar values? Well, I recently learned Jerome K. Jerome hated poverty and oppression. “His early political instinct was radical socialist” and he later joined the Fabian Society, according to the editor of my (charity shop buy) 1998 edition, Geoffrey Harvey.

Jerome K. Jerome also thought digestion important.

He wrote (in Three Men in the Boat):

“One feels so forgiving and generous after a substantial and well-digested meal – so noble-minded, so kindly-hearted.

It is very strange, this domination of our intellect by our digestive organs. We cannot work, we cannot think, unless our stomach wills so. It dictates to us our emotions, our passions. After eggs and bacon, it says, ‘Work!’. After beefsteak and porter, it says: ‘Sleep!’ After a cup of tea (two spoonfuls for each cup and don’t let it stand more than three minutes), it says to the brain, ‘Now, rise, and show your strength. Be eloquent and deep, and tender; see, with a clear eye, into Nature and into life; spread your white wings of quivering thought, and soar, a god-like spirit, over the whirling world beneath you, up through long lanes of flaming stars to the gates of eternity!’

…We are but the veriest, sorriest slaves of our stomach. Reach not after morality and righteousness, my friends; watch vigilantly your stomach, and diet it with care and judgement.”

Christmas coleslaw

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After seasonal excess, I crave a dish to revitalise my innards and reboot my digestion.

“Oh, herbacious treat! ‘Twould tempt the dying anchorite to eat…”

I love new age raw, as in for instance Kate Magic.

And coleslaw is a classic.

Ah, the classics never let you down. Tried-and-tested, refined by human habit, a classic endures for good reason.

Coleslaw traditionally uses cabbage, a seasonal winter vegetable brimming with goodness.

I use organic ingredients to get maximum nutritional benefits. Plus its farming practices save the soil and the bees.

Coleslaw recipe

Basically grate, grate and shred, shred as finely as possible. (How I bless my power-tool, the food processor) then cover liberally with luscious dressing.

1lb 8 oz (680g) each of grated carrots and white cabbage

1 pint (0.6L) well-blended dressing made truly-tangy with lemon juice and crushed garlic
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– Juice of 1.5 lemons (organic lemons are more juicy because growth is steady not boosted by artificial fertiliser).
– 3-4 garlic cloves
– olive oil (organic ensures authenticity)
– balsamic vinegar
– natural yogurt (or replace with additional oil and vinegar)
– seasoning.

Thanks to nudge from John (below): I estimate for 500 ml dressing 300 ml yogurt + 250 ml olive oil with remaining ml: balsamic + lemon juice. I would squeeze the lemon juice and then add balsamic to taste (a good slosh).

Put the copious amounts of grated scrubbed/peeled raw carrots and finely shredded cabbage. Add the dressing, mixing well.

Versatile, serve it solo or with all manner of dishes including curries and hey – that left-over Christmas roast.

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Raw date and lemon cake

I am writing this post on my iPhone so a mini-experiment. So is the cake.

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Many thanks to The Rawtarian for the Lemon Cheesecake recipe.

Mine differed in several ways. I used date syrup which made the base dark (pinky!) rather than white; I did not have fresh cranberries or enough dried ones (for the topping) so supplemented with extra dates and drained tinned mangoes (try pomegranate seeds next time); and finally I spread the base too thinly on too big a serving dish. Never mind, the taste was great – lemony, coconut-y and very refreshing.

The ingredients (such as raw coconut oil) were a bit costly – although healthy – but I saved money on cooking fuel.

However, not a low-tech cake, as you do need an electric blender and a freezer.

Lemon-y base

2 cups cashews
1/2 cup lemon juice (3 lemons)
1/2 cup honey (or maple syrup or agave nectar for white base – date syrup added darkness)
1/3 cup coconut oil (melted)
1 tablespoon lemon zest.

It really does all whizz into a smooth liquid. Pour it into serving dish, cover and freeze for 15 – 30 minutes. The coconut oil hardens as it cools so it turns into a firm base.

Fruit topping

2 cups fresh cranberries
1/2 cup dates

First pulse dates (no need to soak). Stop blender every now and then to swoop down escaping date mixture with a spatula so everything gets properly blended.

Spread topping on frozen base and freeze again for five hours.

Measurements

I found this useful conversion chart at Doves Farm.

Luckily, my measuring device does American cups.

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It really is a handy (low-tech) measure for dry ingredients.

Grateful for all these devices that make life easier.

Including this WordPress App on my ‘phone. It halved the time it takes to post a blog because I could upload pics straight from my ‘phone. And I made cooking notes on the Notes App as I went along. Brilliant.