Recipe: Pasta, Courgette and Pine Nuts

I was inspired to make this recipe after my vegetable course at River Cottage in July. It was a different dish but it gave me the idea of peeling the courgette into slices, ribbons, and frying them before serving them as a topping over pasta. The pine nuts were an addition I added instead of cheese for protein so that you get all the nutrients you need, making this dish vegetarian, even vegan and a good way to use a courgette or two.

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It is a fancy looking dish but it is so simple. It took me about 15 minutes and that was while I was faffing around with other stuff in the kitchen.

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You could try adding herbs, lemon juice or parts of rind would be nice, a scattering of mint over the top afterwards. I added some runner beans alongside because I wanted more greens but it is completely optional. Maybe some raw tomatoes tossed in the fried dish when it is off the heat, soaked in some oil?

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For a non-veggie bits of bacon might be nice?

This serves just one. To increase the amounts, just double etc.

Have fun and experiment anyone who wants to try something new with their courgettes.

 

Pasta, Courgette and Pine Nuts

(Serves 1)

-About 2 serving spoons/ 2 nests of tagliatelle pasta -Olive oil, for frying in -1 medium sized courgette -1 handful of pine nuts

  1. Bring a pan of water to the boil. Add the pasta and leave to simmer for about ten minutes until cooked. Drain and set aside.
  2. Put the olive oil into a frying pan. Top and tail the courgette and using a peeler, take slices off the courgette into the frying pan until all of the vegetable has been used. Fry gently in the frying pan, tossing it in the olive oil for a minute. Add the handful of pine nuts and continue to stir over the flame for a few minutes.
  3. Put the pasta on a plate and scrape the courgette and pine nuts on top. Serve.

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Recipe: Baked Potatoes and Kidney Beans

This is a really nice, warming, simple dish to make. Depending on what you have growing in your garden, most of the ingredients can be sourced from there too!

You can vary this vegetarian meal entirely. You could add other greens like spinach, kale, swiss chard, pak choi to the gloop. You could add soy sauce, Lea and Perrins, salt and pepper, maple syrup or other seasonings. You could add chilli. You could add some melted cheese to the final plate or find some meat for a meat-eater. Add some herbs from the garden too? This is just a simple, basic recipe which apart from baking the potatoes which takes time, is really quick to make and very nutritious too.

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Home grown potato, runner beans, onion and garlic (not tomatoes or kidney beans this year…)

Baked Potatoes and Kidney Beans

(Serves 2-4)

-1 baking potato per person -Olive oil -1 onion -2 garlic cloves -450g tomatoes (tinned or prepared to be cooked like tinned ones) -400g kidney beans (tinned or ready cooked) -Butter -Runner beans or peas

  1. Preheat your oven to 200C. Wash and poke holes in your potatoes and bake in the oven for about 1-2 hours.
  2. To make the kidney bean dish, slice the onion up thinly. Fry gently in a pan of olive oil. Dice the garlic and add it to the pan before tipping in the tomatoes. Bring to the boil and stir the ingredients together. Add the kidney beans to warm them through.
  3. Boil a pan of water and cook sliced runner beans or peas. Drain.
  4. Remove the potatoes from the oven and cut in half. Mash each half with a generous amount of butter. Add the greens to the side of the plate along with the kidney bean dish. Enjoy. Store the left over kidney bean gloop in the fridge for up to three days in a sealed container.

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Today’s pickings

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Today’s pickings – runner beans, courgette, blackberries, raspberries, blueberries, boysenberries, wineberries, giant baking sized potatoes and windfall apples for the pigs!

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Had to share them because  they were all so damn beautiful.

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And the most beautiful sight of all? Snoopy the beagle curled up in the horticultural fleece. She didn’t want to leave the garden and go inside for dinner too ūüė¶

But she got over it when mum started making pie…

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Runner Beans

 

Phaseolus coccineus, known as runner bean, is a plant in the legume or Fabaceae family.

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This species originated from the high altitude regions of Central America. From there it made its way to Spain then eventually spread throughout Europe. The runner bean is believed to have first been introduced to England in the 17th century by plant collector John Tradescant the younger. The runner bean plant was grown for nearly one hundred years in Britain as an ornamental until the pods were rediscovered to be edible by Philip Miller of Physic Garden in Chelsea.¬†Runner beans are easy to grow and a staple vegetable in British cuisine. In the 1969 Oxford Book of Food Plants the runner bean is described as, ‚Äúby far the most popular green bean in Britain‚ÄĚ.

The knife-shaped pods are normally green. However, there are an increasing number of other climbing beans that are purple or yellow for a variety of colour. (Maybe in another post…)

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Sow your runner beans in trenches filled with well rotted manure and compost. Sow the seeds indoors in deep pots of compost (tall yoghurt pots are ideal) with compost in April-May¬†2.5cm (1″) deep. Water well and place in a warm position and make sure the beans get plenty of light when they germinate. When the frosts have finished, plant the beans out into the prepared trench¬†25cm (10″) apart. Keep watered and protected from wind or too much sun by shading them in horticultural fleece. While you plant the beans out, stick a pole, such as a bamboo pole, next to each bean. Encourage them to climb up it as they grow upwards.¬†Or sow outdoors May-July where they are to crop, 5cm (2″) deep, directly into finely-prepared, well-cultivated, fertile soil, which has already been watered. We often do some of each (as we love beans) – we start off with some indoors and add more outside when the weather warms up.

Over winter, do not pull your bean roots up. Leave them in the ground and cover with layers of thick horticultural fleece. The next season, the roots should re-grow and give you an early harvest of beans. This year we harvested beans from the roots of beans that we planted three years ago!

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Harvest the beans July-October. Pick off the beans gently, trying not to damage the plant or the flowers (which will be pollinated by the bees and made into the beans themselves). Try not to leave the beans until they get too big. Once the plant believes that it has enough large beans formed, it stops trying to produce flowers and your harvest ultimately fails. At the height of bean picking, we are often harvesting craters worth of beans daily and have far too much to prepare.

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To prepare beans for eating, I like to remove the tops (I don’t bother with the tails), string them if needed (but I prefer to harvest them before they need stringing) and to slice them in the bean grinder we have in out kitchen. I’m sure they are easy to buy on the internet, and are so worth it.

To cook them, bring a large pan of water to the boil and add the beans, turning the heat down to low. Leave to simmer for about 5-8 minutes, remove from the heat and drain.

To freeze beans, dip the beans in the boiled water for less than a minute, remove and plunge into icy cold water. Once they are completely cold, seal in a plastic bag and store in the freezer. This way, we often eat homegrown runner beans still on Christmas day.

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Variations of runner beans we have tried are: ‘Moonlight’, ‘St George’, ‘Firestorm’, ‘Wisley Magic’¬†

They are all yummy. Growing your own beans is so much nicer than buying them from a supermarket. I remember loving runner beans from my gran when she used to grown them for us when I was little, before I every tried gardening. It was so disappointing to try them from the shop. If you ever try to grow something green, runner beans are so worth it.

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Runner beans contain vitamin K, folate, vitamin C and manganese. Legumes are a good source of fibre in general, and runner beans are no exception: 100 grams has 9 per cent of the daily RDA. And good fibre intake is essential for colon health, including maintaining healthy blood sugar and cholesterol levels. Runner beans are a great way to load up on vitamin A, with 28 per cent of your RDA in 100 grams. This essential nutrient is important for eye, skin, bone and tooth health. Lutein, zea-xanthin, and B-carotene are some of the antioxidants are found in runner beans. Zea-xantin is thought to be important for UV light-filtering functions in the eyes. The beans inside the runner bean pods can be cooked and eaten on their own. They’re a good source of vegetarian protein, 20g per 100g of dried beans.

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Here are some recipes to try runner beans with:

Raw runner beans dipped in homous.

Boiled or steamed runner beans dressed in the juice of one lemon and tossed in sesame seeds as a side dish.

Favourite dinner: baked potato, baked beans, cheese and runner beans –¬†Beans Means Heinz

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Eaten with your roast dinner, a cooked pasta dish, like bolognese or lasagne, with your potato and sausages, even as a side to pizza they are amazing.

Anything you would eat peas with, beans go very well with as an alternative.

I adore runner beans. If I ever had to grow one green vegetable in the garden, runner beans would be it!

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Recipe: Fried courgette-tomato sauce with spaghetti

 

Beans Means Heinz

So I didn’t get a lot planted this year because I was away from home for a couple of months, but we did get the potatoes in and the beans are being harvested now – last ¬†year’s beans!

We left our bean roots in the ground rather than dig them up by accident three years ago. We grew other things in the same trench over the winter so it was heavily guarded with double portions of horticultural fleece that protected it from the frost. We were in awe when the next spring, our old beans grew back. Since then, we have tried to protect all of our bean roots that we leave in the ground. This year we have a few that have re-grown for their third harvest, we have more that our on their second, and my mum managed to sow a few extra this year in another trench while I  was absent.

I have been enjoying delicious beans boiled for dinner almost daily for a week now. I had to of course have them as part of my favourite dinner of all time РBaked Potato, Cheddar Cheese, Baked Beans and Runner Beans. 

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Preheat your oven to 200C. Cut out slug damage (if homegrown potatoes) or prick holes in the potato, to let the steam escape while cooking. Bake the potato in the oven for an hour, I like to leave mine in for another half an hour so that the skin is really crispy.

Boil a pan of water and add the sliced runner beans, turning the hob down to a low flame. Remove from the heat after about 8 minutes, drain.

Heat the baked beans in a pan over a medium flame. Remove from the heat once hot.

Grate enough cheddar cheese to serve.

Remove your potato from the oven, cut in half and mash a generous amount of butter into each part. Add the runner beans and the baked beans to the side and sprinkle cheddar cheese over the top of the potato and butter.

Enjoy!

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April sowing list

You can still sow most of the vegetables I have mentioned in previous months (e.g. radishes, spinach, lettuce,¬†courgettes, spring onions…) but here are some new ones that you have to wait until April for:

Runner-Beans –¬†Firestorm, St George, Borlotti, Cobra, Wisley Magic, Desiree, Moonlight

French Beans – Monte Cristo, Cobra, Maxi, Dulcina, Speedy, Delinel

Squashes –¬†Butternut squash (try Hawk), Honey Bear, Sunburst

Soya Beans – Elenor

Crystal Apple Cucumbers 

Cucamelons 

Sweetcorn¬†– Swift (These could have been started indoors last month, I still have yet to sow mine…)

Cabbages

Parsnips –¬†Gladiator

Asparagus 

Potatoes 

Jerusalem Artichokes 

Globe Artichokes 

Look at my other previous monthly posts for more ideas of what seeds to sow! 

 

Peas

The pea is most commonly the small spherical seed or the seed-pod of the pod fruit Pisum sativum.  Pea pods are botanically fruit since they contain seeds and developed from the ovary of a (pea) flower. It is a cool-season crop grown in many parts of the world; planting can take place from winter to early summer depending on location.

In early times, peas were grown mostly for their dry seeds.¬†The wild pea is restricted to the Mediterranean basin and the Near East. The earliest archaeological finds of peas date from the late neolithic era of current Greece, Syria, Turkey and Jordan. In Egypt, early finds date from¬†ca.¬†4800‚Äď4400¬†BC in the¬†Nile delta¬†area, and from¬†ca.¬†3800‚Äď3600¬†BC in Upper Egypt. The pea was also present in¬†Georgia¬†in the 5th millennium BC. Farther east, the finds are younger. Peas were present in¬†Afghanistan¬†ca.¬†2000¬†BC, in¬†Harappa,¬†Pakistan¬†and in northwest¬†India¬†in 2250‚Äď1750¬†BC. In the second half of the 2nd millennium BC, this¬†crop¬†appears in the¬†Ganges Basin¬†and southern India.¬†From plants growing wild in the Mediterranean basin, constant selection since the¬†Neolithic Dawn of agriculture¬†improved their yield. In the early 3rd century BC¬†Theophrasturous¬†mentions peas among the¬†pulses¬†that are sown late in the winter because of their tenderness.¬†In the first century AD¬†Columella¬†mentions them in¬†De re rustica when Roman legionaries still gathered wild peas¬†to supplement their rations.

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In the Middle Ages, field peas are constantly mentioned, as they were the staple that kept famine¬†at bay.¬†Charles the Good, count of¬†Flanders, noted this in 1124.¬†Green “garden” peas, eaten immature and fresh, were an innovative luxury of¬†Early Modern Europe.¬†In England, the distinction between “field peas” and “garden peas” dates from the early 17th century.¬†Along with¬†broad beans¬†and¬†lentils,¬†peas formed an important part of the diet of most people in the Middle East, North Africa and Europe during the¬†Middle Ages.¬†By the 17th and 18th centuries, it had become popular to eat peas “green”, that is, while they are immature and right after they are picked.¬†New cultivars of peas were developed by the English during this time, which became known as “garden” or “English” peas. The popularity of green peas spread to¬†North America.¬†¬†Thomas Jefferson¬†grew more than 30 cultivars of peas on his estate.¬†With the invention of canning and freezing of foods, green peas became available year-round, and not just in the spring as before.

Sugar peas which the French soon called¬†mange-tout, for they were consumed pods and all, were introduced to France from the market gardens of¬†Holland¬†in the time of¬†Henri IV, through the French ambassador. Green peas were introduced from¬†Genoa¬†to the court of¬†Louis XIV¬†in January 1660, with some staged fanfare: a¬†hamper¬†of them were presented before the King and were shelled by a comte.¬†Little dishes of peas were then presented to the King, the Queen, Cardinal Mazarin and Monsieur, the king’s brother.Immediately established and grown for earliness warmed with¬†manure¬†and protected¬†under-glass, they were still a luxurious delicacy in 1696.¬†Modern¬†split-peas¬†with their indigestible skins removed are a development of the later 19th century: pea-soup, pease pudding, Indian¬†matar ki daal or versions of chana masala, or Greek fava.

In 2005, a poll of 2,000 people revealed the pea to be Britain’s seventh favourite culinary vegetable.¬†The annual ‘Peasenhall Pea Festival’ in the English village of¬†Peasenhall, Suffolk attracts hundreds of visitors every year, with events such as Pea Shooting, the World Pea Podding Championships and National Pea Eating competition. In 2012, the Pea Festival had an OlymPEAn theme, celebrating the London 2012 Olympics.

Peas do take a little bit of time. They need support while growing and podding takes time – this is after managing to get them to germinate, survive slugs and snails and then to actually develop peas inside the pods. However, homegrown peas are incredible. They are so much sweeter and smaller than any you will ever buy in the shop. You want to eat them as soon as they are harvested (the speed of conversion of their sugars to starches means that every second ruins them, like sweetcorn or asparagus). When young and tender and fresh from the first harvest, eat them raw straight from the pods. Otherwise, heat them very briefly in a pan of boiling water for a minute or two, drain and serve. Or, pop them straight from their pods into the freezer asap. A dream of mine is to have a surplus of peas to freeze like our runner-beans – unfortunately, hasn’t happened… yet?

The side shoots and growth tips, pea tips, or ‘green gold’ in Japan, are also edible and make a good addition to any salad. However, you will end up with fewer pods if you pick them but if you have lots of plants then go ahead!

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‘Meteor’ – Sow February-June, October-November

Sow March -June :¬†‘Sugar-Ann’, ‘Deliket’, ‘Alderman’, ‘Kelvedon Wonder’,

‘Ambassador’- Sow¬†March-July

I learnt the hard way the first year I tried growing peas that they just don’t germinate in sandy soil, or if they do, they quickly become snail and slug fodder. One night, we went out with torches and saw basically a live trapeze act of slugs and snails crawling up peas. From then on it was military protection from creepy crawlies!

Last year we started them off indoors in toilet rolls in giant seed trays filled with compost, like sweet pea sowings. They did really well, all germinating just fine and producing a good crop – I just needed to make more successional sowings to get more, that would be my advice. However, the toiled rolls are rather exhausting and rot when the peas can’t be planted outdoors for a long time because of rubbish weather… So we started using normal plastic containers, old fruit cartons etc., filled with compost and they worked just fine (peas do have long, straggly roots so be cautious and delicate when planting out). So: sow indoors and when about 10-15cm tall plant them out under fleece until the frosts vanish, 10 cm apart, rows 75cm apart. Make sure they are in a trench with well-rotted matter. I have read before to avoid using manure but I really do think that it is the magic medicine for all plants, even the carrots (which are meant to fork) and alliums (which are meant to bolt). It really seems to help so I would try out working in some well-rotted manure with lots of compost and mulch into the earth where you are going to plant your peas. Use hazel prunings or other similar sticks to support the peas – thrust the fat end of the sticks into the soil to hold them upright so the tendrils have something to grab onto. Don’t let them dry out and the occasional comfrey feed can work wonders. For the permacultural lot, try growing radishes and salad leaves between the peas (chicory, spinach, wrinkle crinkle cress and poached egg plants did very well between ours last year). Many can be harvested May-October, depending when sown, averagely around 2 months after sowing. Check by the size of the bumps in the pods – pick them at their peaks.

Other than slugs and snails, mice and birds can be a problem. Put them under cover if this starts to become an issue. Caterpillars of pea moths could be a problem. Blight, powdery mildew, rust or other rotting diseases can also become an issue, weakening and ruining a crop.

Peas are starchy, but high in fibre, protein, vitamins A, B6, C, K, phosphorus, magnesium, copper, iron, zinc and lutein. Dry weight is about one-quarter protein and one-quarter sugar. Peas are stuffed with all sorts of antioxidants that help improve overall health, as well as help prevent cancer. These actively seek out and neutralize free radicals that are roaming around the body, which, studies have shown, are partially responsible for causing cancer. Peas are thought to be a heart healthy food. Their high dietary fiber content helps reduce bad LDL cholesterol in the heart. It has natural anti-inflammatory properties that help regulate inflammation in the cardiovascular system. There is also a good amount of ALA fat found in peas (one of the Omega-3 fatty acids), which has been shown to promote heart health. The high protein and fiber levels also help keep blood sugar levels in check. Both of these work to regulate the rate at which food is digested. Dietary fibre has also been shown to reduce the risk of colon cancer.

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Eat raw peas with any spring/summer salad – think boiled early new potatoes, butter and cut chives with a fresh bunch of salad leaves straight from the plot outside under the blue sky. Try them boiled alongside any cooked meal – sausages or chops and mash, weekend roasts etc. Peas go with nearly everything. Here are a few of my favourites: baked potato, butter, grated cheddar cheese and peas (perhaps with baked beans as well),Updated recipe: homemade pizza and peas (optionally with baked potato and butter as well), lasagne and peas, macaroni cheese and peas,¬†Egg Drop Soup with Vegetable Stock, pasta, tinned tomatoes, rocket, cheese and pine nuts with peas (Salad ‚Äď Rocket), Matar Paneer is my all-time favourite curry, literally translates as peas and paneer cheese curry (Cucumbers),¬†just rice, tinned tomatoes and peas is yummy.

Another recipe? How about a risotto?

Pea Risotto

(Serves 4)

-25g butter ‚Äď 1 onion, sliced ‚Äď 325g rice ‚Äď Salt and pepper, for seasoning -750ml/1-pint vegetable stock or 2tsp Bouillon powder, dissolved in ¬ĹL of boiling water -300g peas ‚ÄďMore cooked vegetables, to serve (optional) ‚Äď Parmesan cheese, to serve (optional)

  1. Melt the butter in a large frying pan. Add the onion and fry gently over a medium heat for 2-3 minutes. Turn the heat down a little.
  2. Add the rice and a grinding of salt and pepper. Stir to coat the rice with the butter.
  3. Add the stock after frying the rice like a pilau for a couple of minutes, bring to the boil, stirring frequently.
  4. Turn the heat down once the stock is bubbling and leave to simmer until almost all of the stock has been absorbed. Add the peas, cover, and leave to simmer for 6-10 minutes.
  5. Serve with cooked vegetables and parmesan cheese, if desired.

For a stock recipe, see: Egg Drop Soup with Vegetable Stock, vegetarian. 

 

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