Banana Skin Recipes

by Liz Child
Are these bananas over-ripe? Or are they perfectly ripe?

Who knew you could eat the skins of a banana? It’s amazing what we have been conditioned into discarding as not edible isn’t it? The amount of delicious and healthy fruit and vegetable offcuts – skins, leaves, stalks…that we just throw away is actually quite shocking. We could make our weekly food shop go so much further if we re-learn what is edible and what isn’t. Lack of dietary fibre is a big health issue here in the west. It’s so important to eat enough roughage to help your digestive system move, for bowel health, and to balance your blood sugar and lower cholesterol. Dietary fibre is found in fruits, vegetables, wholegrains, nuts, seeds and legumes.

Eating banana skins is not just about increasing your fibre intake. Banana skins are rich in potassium (amazing for your heart health), magnesium (helps your muscles and nerves work properly, maintains protein, bone and DNA, levels blood sugar and pressure), B6 (which improves your sleep) and B12 (keeps your blood and nerve cells happy, helps make DNA), Vitamin A (great for eyesight), antioxidants (lowers cancer risk) and more!

So here are a couple of ways to cook banana skins. Always choose organic to avoid nasty pesticides/herbicides and give your bananas a good rinse. Riper banana skins are softer and sweeter. If you don’t fancy making a meal out of banana skins, you can always blend some into your smoothie or next batch of banana bread too.

Liz x

Save Your Banana Skin ‘Bacon’

Rescue your ripe banana skins from heading to the bin by putting them in a box in the fridge to add to smoothies – or make this vegan bacon. Yes, this recipe is a bit of a gimmick, but it is surprisingly delicious. It’s all about the smokey bacon marinade of course (which you can use to marinade strips of aubergine, mushrooms, courgette, carrots etc to make whatever plant-based bacon you desire). Banana skins bring a light banana flavour to the party along with a deliciously chewy texture. Definitely worth a go!

Ingredients

  • 1 tbsp olive oil
  • 2 tbsp soy sauce
  • 1 tbsp sugar or maple syrup
  • 1 tsp garlic granules/powder
  • 1 tsp nutritional yeast flakes
  • 1 tbsp smoked paprika
  • 3-4 ripe banana skins, washed

Method

  1. Mix all the ingredients (except for the banana skins) in a container that will hold 3 or 4 banana skins. I use a sandwich box with a lid.
  2. Chop the tough ends off of 3-4 banana skins and tear them into strips (a banana skin should naturally tear into 3 or 4 strips). Use a spoon to scrape off the phloem bundles – that’s the name for the soft, stringy bits of banana stuck to the inside of the skins. These can be added to smoothies or banana bread.
  3. Place the scraped banana skins into the marinade and mix well ensuring each piece is coated in the marinade. Leave to soak up the flavour for at least 20 minutes. You can even prepare this the night before and pop in the fridge, then cook the bacon for breakfast in the morning.
  4. Fry the strips of banana skin with a little oil in a medium-high frying pan on both sides until sizzling and crispy. Enjoy as a side of your cooked breakfast plate or in a sandwich. Crumble over pasta or eat wherever you would like a sweet and salty, smokey bacon-like flavour.

Whole Banana & Coconut Curry

You need to really like banana to like this curry. It’s sweet, creamy, mild and absolutely delicious! I like it just as it is so I can really enjoy the flavour and texture of the banana skin and flesh with some simple rice, chilli flakes and coriander. But I often bulk it out with roasted cauliflower or squash or a drained tin of chickpeas too.

Ingredients (per person)

  • 1 tsp vegetable oil
  • 1 tsp cumin seeds
  • 1 tsp brown mustard seeds
  • a pinch of fresh curry leaves will take this curry to the next level
  • 1/2 a white onion, peeled and thinly sliced
  • 2 cloves of garlic, peeled and sliced
  • 1 very ripe banana
  • 1 tsp ground/grated ginger
  • 1 tsp ground/grated turmeric
  • 1 tsp curry powder
  • 1/2 tsp salt – or to taste
  • black pepper to taste
  • 1/4 tin coconut milk
  • rice, fresh coriander, chilli flakes, lime wedges to serve

Method

  1. Get your rice on to cook then heat up a pan with your vegetable oil to medium-high. Add the cumin and mustard seeds and cook them until they start to crackle and pop. They should get very fragrant. If you can get fresh curry leaves where you are, add a pinch of them now too and swoon at the gorgeous fragrance.
  2. Then add the sliced onion with a pinch of salt and sauté until soft and starting to turn golden brown. Add the sliced garlic and stir for a couple of minutes.
  3. While the onions and garlic cook, slice the tough ends off your banana and peel it. Cut the skin widthways into three roughly pinky-finger length chunks, then cut those chunks lengthways into nice thin strips. Add the banana skin to the pan and stir.
  4. Add the turmeric, ginger and curry powder and stir well. The curry will be quite dry now so add a splash or two of water and cook for around 5 minutes, stirring regularly and adding more water as needed until the banana skins have softened.
  5. Slice the banana flesh into thin, diagonal ovals and add them to the pan with the salt and pepper. Stir gently for a couple of minutes to warm up the banana, add another splash of water if needed.
  6. Add the coconut milk and turn the heat down to simmer. Taste the curry and adjust the seasoning if needed with more salt or a squeeze of lime if acidity is called for.
  7. Serve piled next to rice. Add a sprinkle of fresh coriander and some chilli flakes/slices for heat if you wish and enjoy!

Banana Bread Muffins

by Liz Child

These muffins are so quick and easy to put together, completely delicious and a great way to use up over-ripe bananas. Despite being the most popular fruit in Ireland, with around 70 million being sold each year, about 25% of the bananas shipped to Ireland get thrown away!

Supermarkets are big culprits, as soon as bananas start getting brown spots on their skin, they are replaced with fresher green ones. But we are guilty at home too, us consumers routinely waste around 30% of the food we buy, imagine saving 30% on your food bill each week! As well as wasting our hard earned cash, think of the waste of resources it took to grow, harvest and transport our fresh produce. Wasted food also emits methane as it rots, a powerful greenhouse gas.

So next time you are looking at a bunch of brown, slightly squished bananas, why not make a quick batch of these muffins or pop them in the freezer (peeled and in chunks) to be used another day. Frozen bananas make the creamiest, sweetest smoothies and bananas pack a mighty nutritional punch. Full of potassium which lowers your blood pressure and starchy fibre to fill you up, moderate your blood sugar and feed your all-important gut microbes. Let’s go bananas for bananas!

Liz x

Ingredients (makes 12 muffins)

  • 3 large, over-ripe bananas (or 4 smaller)
  • 125ml olive oil (or any oil you prefer)
  • 250ml oat milk (or any milk)
  • 100g sugar (brown/white both work fine)
  • 400g flour (we like a mix of white and whole meal)
  • 3 tsp bicarbonate of soda
  • 1 tbsp lemon juice or vinegar (to help activate the soda)
  • 1 tsp salt
  • 1 tbsp cinnamon
  • optional extras like chocolate chips, nuts, seeds, raisins, coconut flakes, crunchy sugar etc for topping the muffins or folding through the batter – this is where you can have fun and make them your own

Method

  1. Pre-heat the oven to 175C and line a muffin try with 12 large muffin cases.
  2. Peel 2 of the bananas and mash them in a large mixing bowl. Did you know you can eat the peels too? Reserve them for another recipe or pop them in the compost bin.
  3. Add the oil, milk, sugar, lemon/vinegar and mix well to combine.
  4. In a separate bowl, whisk together the dry ingredients – the flour, bicarbonate of soda, salt, cinnamon and any optional extras like nuts/seeds/chocolate/coconut/raisins etc.
  5. Now tip the mixed dry ingredients into the bowl of wet ingredients. Fold together until just combined. It’s very important here to not over mix and to work quickly. It doesn’t matter if there are a few dry lumps in the batter, just briefly mix together and then get on and get the muffins in the oven as soon as possible. This will ensure you get the lightest, fluffiest muffins. Over-mixing will activate the gluten in the flour and make them dense and chewy. Letting the mixture sit for too long will stop them from rising so much in the oven. So work quickly now.
  6. Divide the batter into the 12 muffin cases and top with slices of the 3rd banana. Add additional extra toppings if you like. Some crunchy sugar is traditional or go for crushed walnuts, seeds or a square of chocolate.
  7. Get the muffins into the centre of the oven and bake for 20-25 minutes or until beautifully risen and golden. This amount of batter should ensure you get those classic tasty muffin tops spilling over the muffin cases – arguably the best bit about a muffin. You’ll know they are done when a skewer inserted into the centre of a muffin comes out clean.
  8. Let the muffins cool slightly in the tin for 5 minutes then carefully take them out onto a cooling rack. Enjoy warm or cold – they should be light, fluffy and moist. Once completely cool, store in an airtight container and eat within 3 days or freeze to keep them fresh.

Heart Health Bowls

by Liz Child

We have been focusing on heart health this week and creating recipes specifically designed to boost the health of our hearts. Have a read of our blog here outlining the 5 foods to include in your diet to boost heart health. Leafy greens, whole grains, healthy fats, legumes and antioxidant rich foods are all powerful ingredients in the fight against heart disease. Using this information, we have started making these balanced ‘heart health bowls’ regularly. They are so easy to put together and so delicious! There are endless combinations you can make yourselves, but this formula for a balanced bowl ensures you are hitting all five food groups. Do you have any good combos you’d like to share? Let us know in the comments.

Liz x

Ingredients

  • cooked wholegrain – eg brown rice, quinoa, buckwheat, millet, barley, bulgur…
  • leafy green – eg kale, cabbage, chard, spinach, spring greens, salad leaves…
  • legumes – cooked beans, chickpeas or lentils
  • antioxidant rich foods – eg berries, beetroot (raw or cooked), red cabbage…
  • healthy fats – eg nuts, seeds, olive oil, avocado…
  • seasoning (salt, pepper, garlic, herbs or spices to taste)

Method

  1. Cook your wholegrain according to package instructions. Most grains cook with a 1:2 grain:water ratio.
  2. Cook your beans or lentils or use a ready cooked tin for ease. I like to drain the tin of beans/lentils and warm it up in a pan with some olive oil, garlic and tomatoes, simply seasoned with salt and pepper.
  3. Cook your leafy greens and antioxidant rich foods, or serve them raw if you prefer. I usually lightly steam kale and roast beetroot, but in summer I prefer a cold bowl so use salad leaves, raw grated beetroots, shredded cabbage or a handful of berries in the bowl.
  4. Plate up and add some nuts, seeds or other essential healthy fats. Construct your bowls with a combination of the grains, greens, beans and beets and top with some toasted seeds or nuts or a generous drizzle of good olive oil. You can add healthy fats in the form of a dressing too. Try mixing tahini, lemon juice, olive oil etc or a simple olive oil and vinegar dressing.

5 Food Waste Tips

by Liz Child
At the farm in Galway, our rescue pigs George and Florence enjoy any graded out or unsold vegetables from the packing shed.

When we think of food waste, throwing out a wobbly carrot or a bruised apple, we usually just think of it as a waste of a few cents. But food waste is actually one of the largest contributors to climate change. Growing, processing and transporting food uses significant resources, so if food is wasted then those resources are wasted too. It is estimated that globally, around 1.4 billion hectares of land is used to grow food which is then wasted. That’s a lot of land that could be returned to the wild and a lot of wasted food emitting methane as it rots.

If food waste was a country, it would be the 3rd biggest emitter of greenhouse gases in the world. Food waste occurs at every level of the food supply chain:

  • On farms, whole crops can be rejected by supermarkets due to size, shape or cost.
  • In processing centres food waste is common, if something gets mislabelled it’s cheaper to just throw it all away rather than relabel.
  • At distribution centres, whole palettes of perfectly good food can be thrown away because of a spill.
  • Supermarkets continue to be hugely wasteful with food by deliberately over ordering to keep shelves looking fully stocked. A well packed shelf encourages consumers to buy.
  • We consumers are actually the worst offenders. Households generate more than half of all food waste in the EU.

We can’t control the wasteful decisions made by supermarkets but we can control our household food waste and our buying decisions. Skipping the wasteful middle man (supermarkets) and buying directly from farmers goes a long way to cutting your food waste. Make it easy by setting up a repeat order with us today. But there is more we can do in our homes. We’ve boiled down 5 ways to avoid food waste below. Hope you find it useful!

1. Plan & Prepare

  • Write a menu for the week before shopping and only buy what you need. Or if you get a weekly veg box delivered then write a menu as you unpack the box and stick it on your fridge.
  • Plan to use up delicate ingredients with a shorter shelf life first. Things like salads, herbs and greens first, save the hardier root vegetables for later in the week.
  • Before you buy even more fresh food, shop from your own fridge, freezer and pantry. How many more meals can you make with what you already have?
  • If you know you don’t have much time for cooking, spend some time meal prepping:
  • Cook batches of soups/stews/bakes, freeze them in portions to be taken out when you need them.
  • Make yourself a sort of ‘fridge buffet’ which you can dip into for lunches – separate boxes of cooked grains, roasted veg, dips, dressings – for food safety, only do 3 days worth at a time.
  • Pre-wash and chop all the veg you need for your menu so that when you come to cook it’s much quicker. But be careful doing this kind of prep as chopped veg doesn’t last as long as whole. Only do this 3 days in advance maximum.

2. Storage

  • Learn how best to store different fruits, herbs and vegetables so that they stay fresh longer. 
  • Should they be in the fridge or in a dark cupboard or a fruit bowl? Do they need to be in water to stay fresh longer? Are they better in or out of their packaging? Is it better to store them muddy or clean?
  • Always rotate! Put new ingredients behind older ones and use up the old ingredients first.
  • If you don’t eat a lot of bread, store sliced bread in the freezer and just take out a few slices at a time when you need it.

3. Eat ‘Root to Shoot’

  • Think to yourself, ‘does this really need to be peeled?’. Probably not. Especially if you are using our organic produce. Also, by not peeling you get the maximum nutrition and fibre out of the veg.
  • Question which parts of the vegetables you are discarding. Cauliflower and broccoli leaves and stalks are all edible and delicious. Carrot tops are a brilliant parsley-like herb substitute. Beetroot leaves can be eaten like chard. Mushroom stalks are edible. The core of cabbages can be finely sliced and added to stir fries. The dark green tops of leeks and spring onions are edible…
  • Any clean peelings and offcuts you do have can be collected in a box in the freezer. When you have enough to fill your largest pot, you can simmer them in water to make a tasty and nutritious stock.

4. Love Your Leftovers 

  • Have a strict rule that any leftovers from dinner must be eaten for lunch the next day (or frozen for another meal).
  • Find imaginative ways to repurpose your leftovers into another meal. Can it be turned into a soup or a curry or a pasta sauce? Can it be baked into a pie or a frittata? Would it be nice in a wrap or a sandwich? Can it be bulked out with some more fresh veg and simply eaten again?
  • Make croutons or breadcrumbs with stale bread or the bread ends you would otherwise throw out.

5. Preserve Any Excess

  • If you have a glut of a certain fruit or vegetable, find out the best way to preserve it:
  • Make chutney, jam or pickles? There are endless recipes online for inventive ways to make delicious jars of tangy chutneys and pickles and sweet jams. 
  • Lacto-ferment? Using just salt and a little know-how, transform your unused cabbages into sauerkraut or kimchi or your cucumber into sour dills. Any vegetable can be fermented. 
  • Freeze? Find out the best way to freeze your excess. Does it need blanching first?
  • Dry? Use a low oven or a dehydrator to dry out excess fruit or veg. Then rehydrate it when you need it (garlic, mushrooms, carrot slices…), eat it dry as a snack (apple rings, mango, kale crisps…) or blitz into powder and make your own bouillon (celery, onion, garlic, carrot, herbs, mushrooms…).

Smoothies for Heart Health

by Liz Child

Smoothies are such a delicious and efficient way to inject a lot of nutrients into your diet in a quick and easy glass. As a parent, I love giving my kids homemade smoothies, then I know they are getting plenty of top quality, dense nutrients without even realising it. They’re not going to eat a spoon of chia seeds any other way really are they?

Taking care of our heart health is so important at all ages, but is not something we often consider when we are younger. Unfortunately heart disease is the biggest killer in Ireland and although it mainly affects people over 40, it’s important to take care of our hearts from a young age. As well as moving our bodies more and quitting smoking and stress, there is a lot of good food we can include in our diets to boost the health of our hearts. We’ve been curiously reading a lot on the subject recently and found 5 main food groups which boost heart health – leafy greens, whole grains, healthy fats, legumes and antioxidant rich food – and so we have been writing recipes with these groups in mind this week. Here are two smoothies which will really boost your nutrient intake and help you take care of your hearts.

Why not try adding a smoothie to your diet each day to boost your heart health?

Liz x

Blueberry Cacao Smoothie (per person)

This smoothie is a stunning deep purple, which is a sure sign you’re getting lots of the antioxidant anthocyanin, but tastes like chocolate milk thanks to the cacao powder (which is packed with flavonoids that have been shown to help lower blood pressure, improve blood flow to the brain and heart, and aid in preventing blood clots). Blend:

  • 1/2 a frozen banana (rich in potassium to help lower blood pressure)
  • 1 pitted date (for natural sweetness and also fibre, potassium and other minerals)
  • 1 handful of frozen blueberries (powerful antioxidants, fibre and vitamins)
  • 1 tsp cacao powder (flavonoids)
  • 1 tsp chia seeds (rich in fiber, antioxidants, minerals and heart-healthy omega-3 fatty acids)
  • 5 hazelnuts (healthy fats, magnesium and fibre)
  • 2 tbsp porridge oats (healthy wholegrain which reduces your ‘bad’ cholesterol levels)
  • 1/2 glass oat milk (or your choice of milk – or substitute with ice for a colder smoothie)

Green Smoothie (per person)

A virtuous green smoothie doesn’t have to taste like pond water. This one is creamy and sweet, full of the amazing benefits of leafy greens and healthy fats. Blend:

  • 2 kale leaves (for fibre, nitrates, potassium, vitamin K, magnesium and more)
  • 1 pitted date (for natural sweetness and also fibre, potassium and other minerals)
  • 1 tsp linseeds (essential omega-3 fatty acids)
  • 1 brazil nut or a tbsp tahini (healthy fats, fibre and selenium)
  • 1/2 a frozen banana (rich in potassium to help lower blood pressure)
  • 2 tbsp porridge oats (healthy wholegrain which reduces your ‘bad’ cholesterol levels)
  • 1/2 glass of oat milk (or any milk you like – or ice cubes if you like your smoothie extra cold)

5 Foods for Heart Health

by Liz Child

Heart health is central to overall good health. In Ireland, heart disease is the leading cause of death. Approximately 10,000 people die in Ireland from Cardiovascular Disease each year, accounting for 36% of deaths. Thankfully there is a lot we can do to prevent heart disease. As well as avoiding stress and moving our bodies, what we eat can really boost our heart health. These 5 main heart-healthy food groups are important to include in your diet. We can make it easy with a regular delivery of fruit, veg and groceries to your door. Explore all we have to offer here. We deliver nationwide to every address in Ireland and Northern Ireland.

Check out these recipes developed specifically with heart health in mind – Heart Health Bowls and Smoothies for Heart Health.

1. Leafy Greens

Leafy green vegetables like spinach, kale, chard and cabbages are exceptionally high in vitamin K and nitrates. These help reduce blood pressure and improve the function of our arteries. Studies have shown that a higher intake of leafy greens is associated with a lower risk of heart disease. We always have a good range of leafy greens in our online shop. We grow a lot of organic kale, cabbages, spinach and chard on our farm here in Galway, and we also source greens from other organic farms when we don’t have enough of our own grown produce. It’s very important to us to keep your leafy greens needs fulfilled year round.

2. Whole Grains

Choosing whole-grains over refined grains can help improve your heart health. Whole-grains (like oats, barley, buckwheat, brown rice, wholewheat flour, quinoa…) include all three nutritious parts of the grain as it is found on the plant: the bran, germ and endosperm. Refined grains (like white rice, white flour and associated products like pasta, white breads/crackers etc), on the other hand, are processed and some of the grain is removed. Wholegrain foods therefore contain far more fibre, vitamins and minerals than refined grain foods. Studies show that eating whole grains lowers cholesterol and blood pressure, which leads to a lower risk of heart disease. We stock plenty of whole grains in clever compostable packaging. Check out our range of sustainable groceries to compliment our organic fresh produce here.

3. Healthy Fats

Nuts, seeds, avocados, olive oil… foods rich in unsaturated fats and essential fatty acids are crucial for heart health. They increase ‘good’ cholesterol which reduces ‘bad’ cholesterol and improves your blood pressure. Cholesterol is arguably one of the most misunderstood substances. Your body needs cholesterol to perform important jobs, such as making hormones and building cells. It can be complicated but generally foods made from animals, including red meat, butter, and cheese, have a lot of saturated fats. Whereas plant based sources of fats like avocados, olive oil, nuts and seeds contain healthy unsaturated fats.

4. Legumes

Beans, chickpeas and lentils are incredibly healthy foods. Good for you and good for the planet, not to mention affordable and filling. Legumes are especially beneficial for heart health because they are high in resistant starch (which your microbiome loves) and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure, and decrease inflammation.

5. Antioxidant Rich Foods

Berries, beetroots, tomatoes, green tea, dark chocolate… foods that are high in antioxidants are good for your heart. When we eat fruits and vegetables rich in antioxidants, our bodies use them to prevent cell damage, reduce inflammation, and protect the health of our heart.

Easy Vegan Truffles

by Liz Child

Truffles look fancy don’t they? But do you know what? They’re actually really really easy to make and a gorgeous way to make your favourite bar of chocolate go further. All you need is good quality chocolate (we have a range of ethically sourced, organic, plastic free options), some oat milk (or any plant based milk you prefer) a little vanilla and maple syrup, and some gorgeous, bitter cacao powder. We stock everything you need here. Treat yourself or your loved ones with a box of homemade truffles this Valentine’s Day.

I love darkest dark chocolate, but you can use any chocolate you like, plain or flavoured, it will all work. You can also choose to roll your truffles in chopped nuts, or rose petal powder, or blueberry powder, or toasted, desiccated coconut or anything you prefer. Make them your own to your own taste.

Liz x

Ingredients (makes around 12 truffles)

  • 100g good chocolate, chopped into small pieces
  • 50ml oat milk
  • 1 tbsp maple syrup
  • 1/2 tsp vanilla
  • 1-2 tbsp cacao powder

Method

  1. Chop your chocolate and put it in a heat proof bowl.
  2. Heat the milk, maple and vanilla to boiling then pour it over the chocolate.
  3. Let the chocolate melt, give it a gentle stir every now and then to incorporate the ingredients. You should end up with a shiny, thick melted chocolate.
  4. Put the bowl in the fridge to set for 20 minutes or so. Spread the cacao powder out onto a small plate and have a clean plate ready.
  5. Use a teaspoon to scoop out balls of the mixture, place them on the plate of cacao powder. Roll them around in the cacao powder and then roll between your palms to create the truffles. Put them on the clean plate.
  6. Enjoy right away or set them in the fridge again before eating. They will keep well in a sealed container in the fridge for a week.

Cauliflower Steak, Romesco Sauce, Salsa Verde

by Liz Child

What’s on the menu for your Valentine this year? We’re going for this juicy cauliflower steak on silky, smokey Romesco sauce topped with tangy salsa verde. It’s light, vibrant and full of flavour! Good for you, good for the planet. Perfect with some bread to mop up the juices and a glass of organic wine to wash it down. Add the organic ingredients to your next veg box here.

Liz x

Ingredients (serves 2)

For the steaks:

  • 2 thick slices from the middle of a cauliflower
  • 1 tbsp olive oil
  • salt & pepper to taste

For the Romesco sauce:

  • 100g almonds
  • 2 roasted red peppers
  • 1 tbsp smoked paprika
  • 1/2 tsp salt
  • 1 small garlic clove, peeled
  • 1 tbsp vinegar (apple cider, red wine or sherry vinegars work well)
  • 2 tbsp olive oil

For the salsa verde:

  • 30g parsley
  • 3 tbsp capers
  • a good grind of black pepper
  • 3 tbsp olive oil

Method

  1. Preheat the oven to 200C. Get your almonds in to roast for 5 minutes while you find an oven and hob safe pan and your blender.
  2. Put your pan on a high heat with the olive oil. Sear the cauliflower steaks in the pan and season on both sides. Then pop the pan in the oven for 15 minutes to cook the cauliflower through while you make the sauces.
  3. Blend all the ingredients for the Romesco sauce until smooth. Blend the salsa verde ingredients until roughly chopped. Then it’s time to plate up.
  4. Spread a luscious layer of Romesco on two plates. Top with the cauliflower steaks then drizzle over the salsa verde. Take to the table with some bread and wine and enjoy!

Balance Broth

by Liz Child

This soothing broth is what I make when we have a nasty cold going around. It’s a light, warm and comforting dinner any day of the week though. We call it ‘balance broth’ because it’s an attempt to perfectly balance the tastes sweet, salty, sour, bitter and umami. And because it makes an imbalanced day seem instantly more level. It’s funny how food can do so much more than fuel our bodies.

Do you have a go-to recipe which makes you feel good? I’d love to hear about it in the comments.

Liz x

Ingredients (serves 4)

  • 2 litres of water
  • 1 vegetable stock cube
  • 1 tbsp dried seasweed, crumbled
  • 1 tbsp dried mushrooms, crumbled
  • 2 green tea bags
  • 1 fat clove of garlic, finely grated
  • 1 thumb of fresh ginger, finely grated
  • 1 tbsp tomato purée
  • 4 tbsp soy sauce (or tamari for gluten free)
  • 1 tbsp maple syrup
  • 1 lime, juiced
  • 2 tbsp toasted sesame oil
  • 4 tbsp miso
  • scallions, fresh chilli, sesame seeds, fresh coriander, rice or noodles, silken tofu and stir fried vegetables to serve

Method

  1. Prepare what you will serve your broth with first. Our favourite is nutty brown rice, stir fried seasonal vegetables and some simply chopped silken tofu.
  2. In a large pot, simmer all the broth ingredients except the miso and toasted sesame oil for 10 minutes.
  3. Remove the tea bags and turn off the heat. Allow the broth to cool a little then add the sesame oil and miso and stir. The slightly-cooler-than-boiling broth will ensure the beneficial bacteria in the miso will stay alive.
  4. Taste the broth and balance it as you need with more salty soy sauce or more sour lime juice.
  5. Then ladle the broth over bowls of rice, vegetables and tofu, sprinkle with sesame seeds, coriander, chopped scallions and chilli. Enjoy!

3 Ways to Show the Planet Some Love this Valentines

by Liz Child

Green gift ideas and activities for Valentines Day.

The cynics amongst us will scoff at Valentines Day as a marketing ploy to get people to buy more, consume more, spend more. Us healthy cynics, well unfortunately we are usually right. Out of season, worryingly cheap roses grown with untold chemicals and slave labour are wrapped in plastic and flown across the world. And don’t get me started on the crappy, unsustainable chocolates! But Valentines Day doesn’t have to be all about overconsumption, after all if it’s to be about love, let’s show our nearest and dearest (and the future generations to come) some love by taking care of our one and only, incredible planet Earth. Here are 3 easy ways to show the planet some love this Valentines Day.

1. Send A Card

Not just to your love interest, write to your local authority or TD and ask for positive, environmental change in your area. Write to your favourite brands and businesses and ask for positive change. Could they use more sustainable packaging? Could they source products or ingredients from closer to home? Put up cards in your community and get together to do litter picks, beach cleans, walk to school schemes, car shares etc. Start a food waste prevention club in your community or how about a composting club? Write to people and let them know you love the planet and your community, you never know when the feeling might be reciprocated.

2. Sustainable is Sexy

Consciously choose gifts, treats and sweets that have a lower impact on the planet. Look for organic, plastic free chocolates. Gift your loved ones a subscription to an organic veg box. Plant some trees? Start a vegetable garden together? How about sourcing second hand gifts to keep new products from being made needlessly and keep old products out of landfill? For the ultimate thoughtful gift, get a local cobbler or tailor to mend your partners favourite worn out boots or coat as a surprise.

3. Eco-Activities

Enjoy the great outdoors with your loved ones this Valentines. Head to your local woods, hike that mountain, go to the beach. Take care of the earth as you go. How about organising a beach clean or a local litter pick? And after all that fresh air? You should eat a really delicious meal together. Support a local restaurant or cook up a feast at home using local, organic ingredients for the lowest impact. We can help with that here.

We’d love to hear about what you are getting up to this Valentines in the comments. Keep it clean though folks!