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! 

 

Sweet Potatoes

It will never work… but I bought two Sweet Potatoes to ‘chit’… then we used one for supper because we decided a) it won’t work, they are too difficult to chit and then keep alive in England and b) if it DID work, we didn’t want that many! They were giant…¬†

Sweet Potatoes are famously difficult to grow in England because of our bad weather in comparison to South America or Africa where they thrive. We should really stick to our normal potatoes, which is fine by me because I think they go with more meals, but it is fun to try out these new vegetables. Despite its name and look, sweet potatoes are nothing like potatoes. They taste different, are from a different family etc. They are a completely different vegetable hence why we decided we might as well give it a go and try growing one despite the odds being pretty much stacked against us! If you buy your sweet potatoes to grow properly online (which is probably better than me getting one from the market, this process has a very poor succession report) then they will arrive often as plug-plants to make things easier. Read on to find out some interesting history, nutrition and how to grow facts about sweet potatoes, as well as a yummy recipe at the bottom…¬†

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Sweet Potato (Ipomoea batatas) is a dicotyledonous plant that belongs to the morning glory family Convolvulaceae. Its large, starchy,¬†sweet-tasting, tuberous root are a root vegetable. They are also known as yams (although the soft, orange sweet potato is often called a¬†“yam”¬†in parts of North America, the sweet potato is botanically very distinct from a genuine yam¬†(Dioscorea), which is native to Africa and Asia and belongs to the monocot family Dioscoreaceae),¬†or kumara. Sweet potatoes are only distantly related to potatoes, they aren’t from the same ‘family’¬†but that family is part of the same taxonomic order as sweet potatoes, the Solanales.¬†Although the sweet potato is not closely related botanically to the common potato,¬†they have a shared etymology. The first Europeans to taste sweet potatoes were members of Christopher Columbus’¬†expedition in 1492. Later explorers found many cultivars under an assortment of local names, but the name which stayed was the indigenous Taino¬†name of¬†batata. The Spanish combined this with the Quechua¬†word for potato,¬†papa, to create the word¬†patata¬†for the common potato. The first record of the name “sweet potato” is found in the Oxford English Dictionary,¬†1775.

The plant is a herbaceous perennial vine. It bears alternate heart-shaped or palmately lobed leaves (sometimes eaten as a green) and medium-sized flowers. The edible tuberous root is long and tapered, with a smooth skin. The colour ranges between yellow, orange, red, brown, purple, and beige. Its flesh ranges from beige through white, red, pink, violet, yellow, orange, and purple. Sweet potato cultivars with white or pale yellow flesh are less sweet and moist than those with red, pink or orange flesh.

The origin¬†and domestication of sweet potato is thought to be in either Central America or¬†South America.¬†In¬†Central America,¬†sweet potatoes were domesticated at least 5,000 years ago.¬†In South America, Peruvian sweet potato remnants dating as far back as 8000 BC have been found.¬†The sweet potato was grown in Polynesia¬†before western exploration. Sweet potato has been radiocarbon-dated¬†in the Cook Islands¬†to 1000 AD, and current thinking is that it was brought to central Polynesia around 700 AD, possibly by Polynesians who had traveled to South America and back, and spread across Polynesia to¬†Hawaii¬†and New Zealand from there.¬†Sweet potatoes are cultivated throughout tropical and warm temperate regions wherever there is sufficient water to support their growth.¬†Due to a major crop failure, sweet potatoes were introduced¬†to¬†China in about 1594. The growing of sweet potatoes was encouraged by the Governor Chin Hs√ľeh-tseng (Jin Xuezeng).¬†Sweet potatoes were introduced as a food crop in Japan, and by 1735 was planted in Shogun Tokugawa Yoshimune’s¬†private garden.¬†It was also introduced to¬†Korea¬†in 1764.¬†Sweet potatoes became popular very early in the¬†islands of the Pacific Ocean,¬†spreading from Polynesia to Japan and the Philippines.¬†They are featured in many favorite dishes in Japan, Taiwan, the Philippines, and other island nations. Uganda¬†(the second largest grower after China), Rwanda, and some other African countries also grow a large crop which is an important part of their peoples’ diets. The¬†New World, the original home of the sweet potato, grows less than three percent (3%) of the world’s supply. Europe has only a very small sweet potato production, mainly in¬†Portugal.

The plant does not tolerate frost.¬†It grows best at an average¬†temperature¬†of 24¬†¬įC, abundant sunshine and warm nights. Not really suited to the UK. Annual rainfalls of 750‚Äď1,000¬†mm (30‚Äď39¬†in) are considered most suitable, with a minimum of 500¬†mm (20¬†in) in the growing season. The crop is sensitive to drought at the tuber initiation stage 50‚Äď60 days after planting, and it is not tolerant to water-logging, as it may cause tuber rots and reduce growth of storage roots if aeration is poor.

Unlike normal potatoes, sweet potatoes are grown from ‚Äėslips‚Äô. These are the long shoots that have been removed from ‚Äėchitted‚Äô sweet potato tubers. ‚ÄėSlips‚Äô don‚Äôt have roots, although sometimes there are signs of small roots beginning to appear. The roots will grow once the ‚Äėslip‚Äô has been planted. Whilst it is possible to grow your own ‚Äėslips‚Äô from supermarket sweet potatoes, most supermarket varieties are not sufficiently hardy to grow well in the UK so crops are likely to be disappointing.

When they arrive the ‘Slips’ will look withered, but place them in a glass of water overnight and they will quickly recover. The next day you can plant them up individually into small pots of multi-purpose compost. When planting sweet potato slips, it‚Äôs important to cover the whole length of the stem, so that it is covered right up to the base of the leaves.¬†Sweet potato plants are not hardy so you will need to grow them on in warm, frost free conditions for 3 weeks or more until they are established. Warm, humid conditions will quickly encourage the slips to produce roots. They will most likely need to be grown completely inside a greenhouse in the UK climate in large pots filled with good compost and lots of feeding.¬†Sweet potatoes have a vigorous growth habit and long sprawling stems. In the greenhouse it may be useful to train the stems onto strings or trellis to keep them tidier.

Varieties to consider:

‚ÄėGeorgia Jet‚Äô – considered to be particularly reliable.

‘T65’¬†– its red skins contrast nicely with the creamy, white flesh.

‚ÄėBeauregard Improved‚Äô – a best selling variety, producing smaller tubers with a lovely salmon-orange flesh.

‘O Henry’ – richly flavoured,¬†has a slightly different, bushier habit than other varieties and produces it‚Äôs tubers in a cluster which makes for easier harvesting.

Sweet potatoes can be used soon after harvesting, but they will store well for several months if the skins are cured properly. Lay them out in the sun for a few hours immediately after harvesting and then move them to a warm, humid place for 10 days Рa greenhouse is ideal. Once the skins have cured they can be stored in cooler conditions provided that they are kept dry. In late summer, approximately 12 to 16 weeks after planting, the foliage and stems start to turn yellow and die back. Now is the time to start harvesting sweet potatoes, although they can be left longer if you prefer larger tubers. If outdoor grown, lift them before the frosts or they will be damaged.

Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.

Sweet potatoes can replace a normal potato in any recipe, but they do have a slightly sweeter taste so some things might not go with it as much (I can’t quite picture my all-time favourite baked potato and baked beans being quite the same with the sweet potato). I’ve had sweet potato stews that were yummy, curried sweet potato recipes are out there, sweet potato salads, baked and stuffed with humous, tofu, lentils, coronation chicken, ham, bacon, eggs. We’ve seen the sweet potato brownies and muffins and breads (have not tried any of these, I must admit). I like them boiled with greens and cheddar cheese – they go very well with cheese. In fact, the best meal that includes sweet potato that I have had is Cauliflower-Sweet Potato-Cheese. Now that is a good combination. And here is a recipe:

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Cauliflower-Sweet Potato-Broccoli-Cheese

(Serves 6) 

  • 1 large cauliflower
  • 1 large sweet potato
  • 1 large broccoli

For the cheese sauce: 

  • 7g butter
  • 1/2-1tbsp plain flour
  • 300g-400g grated cheddar cheese
  • 1/2 pint of milk
  1. Bring a large pan of water to the boil. Rinse and cut up the cauliflower into pieces. Peel and cut up the sweet potato into small chunks. Put both in the pan of water and reduce the heat to low. Boil for 5 minutes before rinsing and cutting up the broccoli and adding it. Boil for about another 5 minutes or until all the vegetables are cooked.
  2. To make the cheese sauce: Put the butter in a saucepan over a high heat to melt. Add the flour, stirring. Take off the heat and stir until combined. Add the milk, a little at a time, stirring. Warm it up over a high flame, stirring. Wait until it bubbles, then turn it down and let it simmer, so it is a thick sauce. Turn of the heat and stir in the cheese a little at a time until dissolved.
  3. Turn the grill onto high or the oven to about 180C.
  4. In a large ovenproof dish, scrape the drained vegetables into the bottom and scrape the cheese sauce over the top. Scatter extra grated cheddar on top, if you would like to have a crispy topping. Place under the grill or in the oven and cook until it is brown on top (it will be a few minutes under the grill, longer in the oven).
  5. Serve hot, with more vegetables like peas or runner beans if you would like.

My other favourite variation is Cauliflower-Potato-Courgette-Broccoli-Cheese. Yum. 

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Recipe: Fried courgette-tomato sauce with spaghetti

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This is a fancy version of my easy-peasy pasta and tinned tomatoes (Salad ‚Äď Rocket), a sort of Mediterranean pasta dish. I have made it with courgettes and red pepper before but as I have so many courgettes at the moment and not a single red pepper grown yet, we had this dish the other night minus the pepper and it was just as delicious and exotic. Lovely and flavoursome. It used up lots of courgette. Serve it with lots of runner beans if you have a glut of those too!

Fried courgette-tomato sauce with spaghetti 

(Serves 6)

Р400g spaghetti РOlive oil Р1 onion, sliced Р2 garlic cloves, diced Р3 medium sized courgettes, sliced into circles Р1/2 red pepper, sliced into small pieces (optional) Р200g kale, swiss chard or spinach, washed with stalks removed and leaves shredded (optional) Р900g tinned tomatoes РSalt and pepper (optional) РGrated cheddar cheese, to serve РPeas or runner beans, to serve

  1. Bring a large pan of water to the boil. Put the spaghetti into the water and turn it down to simmer for ten minutes or until the pasta is soft and cooked. Drain and pour a small amount of olive oil over the top, stirring it in. Set aside.
  2. In a frying pan, fry the onion in olive oil over a high flame before turning it down as it starts to brown to simmer. Add the cut up courgettes and red pepper to the frying pan and leave until starting to char.
  3. Once the vegetables are slightly brown, add the tinned tomatoes and diced garlic, stirring them in. Add the kale/ swiss chard/ spinach and turn the heat up to high, stirring. Allow the greens to cook for a couple of minutes before turning down to simmer for about 5-10 minutes, adding the salt and pepper beforehand.
  4. Meanwhile, grate up a generous amount of cheddar cheese to serve and put another pan of water onto boil. Once the water has reached boiling point, cook peas or sliced runner beans to serve alongside.
  5. Serve the sauce over the top of the spaghetti with cheddar cheese and green vegetables on top.

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