Organic Fruit And Veg Guide: May 2016

Wednesday, May 25, 2016

Almond Rhubarb Tart

We had a good rhubarb harvest this year and next to some savory meals we also made this delicious tart with an almond crust. We like our rhubarb stalks to be red and the temperature has a lot to do with the red-ness of the stalks. Also, removing the old stalks over the winter helps as well as a bit of wood ash.

Serving Size: 8

Ingredients:

for the almond crust:

1¼ cups AP flour
½ cup almond meal (flour)
¼ teaspoon salt
1 teaspoon baking powder
2 tablespoons sugar
few drops almond extract
½ cup non-dairy margarine
3-5 tablespoons icy water

for the rhubarb curd:

1 pound rhubarb stalks, cleaned, leaves removed and trimmed
1 cup sugar
2 tablespoons lemon zest
2 tablespoons coconut milk
3 tablespoons cornstarch
3 tablespoons water
2 tablespoons non-dairy margarine

Directions:

to make the crust:

In a large bowl, or food processor combine flour, almond meal, salt, baking powder and sugar.
Cut in the non-dairy margarine either with knives, fingers or pulsing with the food processor.
Add 3 tablespoons of icy water and blend.If the mixture is still too dry, add another 1 or 2 tablespoons of icy water.
Blend the mixture into a ball warp and place in the refrigerator to chill for 1/2 an hour.

to make the rhubarb curd:

Clean and cut the rhubarb into 1 inch pieces.
Reserve a few pieces to use as garnish.
Place all the rest in a saucepan and add just enough water to cover.
Cook the rhubarb until it is soft and has fallen apart.
At this point it is your choice to strain the rhubarb pulp and only use the juice, which will result in a clear very light pink curd or you can puree the mixture using a blender. I used an immersion blender to blend the pulp into a light pink opaque mixture.
You will want to use 2 cups of the mixture.
Add the sugar, lemon zest and coconut milk and continue cooking, stirring to keep the mixture from scorching.
Mix the cornstarch and water and add to the mixture.
Taste the mixture, you may want it a bit sweeter therefor add a bit more sugar. We enjoy the rhubarb a bit on the tart side.
When it becomes thick and the cornstarch cleared, remove from the heat and allow to cool.

to make the tart:

Pre-heat the oven to 400°F / 205°C.
Spray your tart pan with cooking oil.
Roll out the dough on a lightly floured workspace.
Place the dough in the tart pan.
Prick the bottom with a fork in many places.
Add a piece of baking parchment and fill with bean, or rice in order to blind bake the crust.
Place in the oven for 15-20 minutes until the edge of the crust is light golden brown.
When done remove from the oven, allow to cool,
Remove the baking parchment and beans or rice.
If removing the crust it from the tart pan is a problem, serve it in the form.
Take the few pieces of rhubarb that you saved as garnish and poach them shortly in lightly sweeten water. It will only be a couple of minutes to soften the rhubarb. You don’t want it to fall apart.
When the tart crust has cooled, pour the rhubarb curd in the form and place the rhubarb pieces on top. Cool in the refrigerator before serving. Depending on how cool or warm the curd is, the tart will be firm and cut in clean slices.
Optionally you can also place a dollop of whipped non-dairy topping on the tart slices.

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Cacao Granola

Sometimes I come down for a quick breakfast to find the granola jar empty, and it was during one of those moments that I created this very quick stove-top granola in 5 minutes.
It’s a lifesaver and packed with energy from the nuts and seeds. I love it with yoghurt or a splash of almond milk – the cacao makes the milk go all chocolaty, so what’s not to love?

MAKES 320G TO FILL A SMALL KILNER JAR (6–8 PORTIONS)

Ingredients

2 tbsp coconut oil
100g quinoa fakes
100g whole buckwheat groats
50g pecans, roughly chopped
50g whole almonds
1 tbsp raw cacao powder
1 tsp vanilla extract
4 tbsp agave or coconut
blossom syrup
a generous pinch of
Himalayan pink salt
some chopped dates or dried fruit for more sweetness (optional)

Method
1. Melt 1 tablespoon of the coconut oil in a heavy-bottomed saucepan (use your largest pan as the granola will crisp up more quickly).

2. Combine the remaining ingredients in a bowl and stir until incorporated.

3. Put half of the granola mixture into the saucepan and toast for 1–2 minutes until the nuts are nice and toasty and you start to smell that chocolaty, nut aroma.

4. Beware – once the colour starts to turn, the mixture can burn quite quickly, so keep an eye on it. Once it is nice and golden, transfer straight away to a baking tray to cool (this is quite an important step as the pan will be really hot and the mixture will keep cooking and burn if you leave it in there).

5. Toast the remaining half of the mixture with the remaining coconut oil and leave to cool and crisp up with the other half.

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?Discover Raw Halo

Raw Halo are one of the most talked about brands of 2016, and it’s no wonder why when you see their beautiful packaging and just wait until you taste what’s inside!
Taking the refined sugar free movement to new heights, Raw Halo’s range of raw chocolate offers chocoholics a taste of guilt-free heaven. Winner of a prestigious Great Taste Award 2015 and accredited by the Vegan Society, Raw Halo chocolate is made from only natural ingredients and is free from refined sugar, gluten, wheat, and dairy.

Founded by Meg Haggar on the principle that one should not have to sacrifice life’s little luxuries to eat clean, Raw Halo offer vegan ‘mylk’ and dark raw chocolate in a variety of delicious flavour combinations.

Their dedication to the craft is clear at every stage of the process; using the finest organic ingredients certified by the Soil Association, each bar is stone-ground to give the smoothest of textures and then hand-wrapped in luxury gold packaging. What’s more, their entire range is made in the UK.

Meg gave up refined sugar some years ago and struggled to find a healthier chocolate which didn’t compromise on taste – it wasn’t long from recipe experimentation in her London flat to bars flying off the shelves.

What sets Raw Halo apart from other raw chocolate brands is their bars contain significantly less sugar. The award-winning Pure Dark 76% chocolate is bursting with rich and vibrant flavours thanks to a blend of premium organic Peruvian raw cacao and organic coconut sugar. The ‘Mylk’ chocolate adds cashew butter, lucuma powder and pure vanilla to the mix for a creamier tasting bar, suffused with subtle caramel notes. Many flavours have around half the total sugars compared to other leading brands offering milk chocolate alternatives. Clean eating has never been this tasty!

You can find Raw Halo’s range of bars in all Planet Organic stores or online at planetorganic.com. Throughout May and June 2016 Meg and the Raw Halo team will be sampling our chocolate in selected stores, so stay tuned to Raw Halo’s social media for more info.

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Wednesday, May 18, 2016

Creamy tahini lentils with drippy boiled eggs

Quick, simple and packed full of protein. This is a great portable recipe for eating after a workout and will give you loads of energy for the rest of the day
I also like this with some fresh spinach leaves or rocket to fill it out a bit and get in some extra greens! Delicious with chargrilled broccoli on the side.

Serves 2

Ingredients:

2 eggs
15g dill, roughly chopped
5g mint, roughly chopped, plus extra leaves to garnish
240g cooked Puy lentils (120g uncooked weight); packets of precooked lentils also work brilliantly
zest of 1 lemon
freshly ground black pepper
fresh mint, to garnish

for the tahini dressing:

3 tbsp tahini
juice of ½ lemon
a pinch of Himalayan pink salt

Method:
1. To boil the eggs, put them in a pan of boiling water for 7 minutes. Run them under cold water and peel the shells off.

2. Add the dill and mint to the Puy lentils with the lemon zest and a pinch of pepper.

3. Make the dressing by either blitzing up all the ingredients along with 5 tablespoons water in a blender, or whisking with a fork in a cup.

4. Drizzle the tahini dressing over the lentils, slice the eggs in half and place on top. Garnish with a little more pepper and a few fresh mint leaves.

© Natasha Corrett. Recipe taken from HONESTLY HEALTHY IN A HURRY published by Hodder & Stoughton £25

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Superseeds

Why we should all be eating Superseeds!
NUTRITIONAL POWERHOUSES
Seeds really are pretty amazing. They are what I like to call natural superfoods. There’s a lot of hype around goji berries and various green powders, but people often forget that seeds are nutritional powerhouses. They are high in fibre, vitamin E and omegas, and are a great source of plant based protein – meaning they keep you fuller for longer. All of my Superseeds are made with the highest quality ingredients, all coming from their true country of origin. As well as having the best flavour, many of the ingredients also have super benefits. Cinnamon Spice is packed full of wonderfully warming spices including cinnamon, nutmeg, ginger and turmeric, which is great for your circulation and internal wellbeing. The magic ingredient in my Maca Caramel is organic Peruvian maca which has been used in Peru for centuries to help balance hormones and increase energy levels.

GOING ORGANIC
I always go organic when I can, and for seeds and nuts for me it is a must. It’s not just that they are pesticide free, its also the taste! Seeds and nuts come in various grades, the bottom of which can be dry and bitter, whereas a top grade organic seed will be far plumper, with a richer oil content. Seed oil is great for your skin and general health. Non-organic seeds can be so contaminated with chemicals, and they often don’t absorb as much goodness as those grown in nutrient-dense, organic soil.

AVOID THE SUGAR SPIKE
For me, one of the key aims of Superseeds was to create a snack that delivered on taste without being high in sugar. Although there are many ‘health bars’ out there that are free from additives they are often incredibly high in sugar as a result of being primarily made from dates and other dried fruit. Of course dates and maple syrup are better for you than processed sugar, but in the end our bodies process all sugar in the same way. I’m a firm believer in balance and take the motto that we should all be able to have our cake and eat it too, but when you’re in need of a substantial snack that’s going to make you feel good you don’t want to go on a sugar rollercoaster. Superseeds have a competitively low sugar content, with our Coconut Brownie coming in at at just 2g a serving. That’s versus many bars which can contain up to 20g! I’m not saying never eat a bar again, I just think it’s important to remember that all sugar is sugar. Superseeds get their sweetness from just a touch of organic, unrefined coconut sugar – a little goes a long way.

HOW TO USE PUNCH FOOD SUPERSEEDS RANGE?

CHILLI SMOKE
Try sprinking on avocado on toast. I also love Chilli Smoke on my eggs in the morning. It’s utterly delicious.

JAPANESE TAMARI
Delicious with Asian dishes or on soup or salad.

MACA CARAMEL
Sprinkle over porridge or take a mouthful when you feel that afternoon slump coming on. The maca will give you a real energy boost without the need for sugar or caffeine.

CINNAMON SPICE
Add to porridge, yogurt and in flapjacks or crumbles.

COCONUT BROWNIE
I scatter this over peanut butter on toast and call it snickers toast. It is incredible. Coconut Brownie is also my favourite flavour to snack on straight from the tube when I’m on the go.

CHECK OUT THEIR ON-THE-GO RANGE HERE

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Tuesday, May 17, 2016

Asparagus, Artichoke, Fava Bean Salad

This is a delicious spring salad we enjoyed over the weekend.

Serving Size: 4

Ingredients:

1 pound asparagus, trimmed and cut into bite sized pieces
8 artichoke hearts, sliced
2 cups fava beans, shelled, blanched and skinned
mixed salad greens

for the dressing:

⅓ cup soy yogurt
⅓ cup olive oil
3 tablespoons lemon juice
½-1 teaspoon vegetable bouillon powder
2 tablespoons white wine
splash maple syrup
salt and pepper to taste

Directions:

Prepare the asparagus. Cook al dente and then plunge into ice water.
Prepare the fava beans. Cook al dente and plunge into ice water. Remove the skins and add to the prepared asparagus.
Slice the artichoke hearts.
Wash and spin dry the salad greens.
Make the salad dressing by combining the ingredients and whisking to a smooth consistency.
Place some of the salad greens on individual plates.
Divide the asparagus pieces, artichoke pieces and fava beans on each plate.
Serve wit dressing drizzled on top.

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All About Loving Earth

Really Raw Cacao from Bean to Bar
We have such a connection to chocolate, often seen as a guilty pleasure, an indulgent moment or as a reward, but rarely do we stop to question how it has come to be a perfectly packaged moment for us to enjoy. Where do all the ingredients come from and what do they go through to become a chocolate bar?

At Loving Earth, it really matters to us where our chocolate comes from every step of the way. Our purpose is to make all our products in a way that honours the indigenous people that have cultivated them for thousands of years, the ecosystem in which they are grown, and make them with the highest density of nutrition available.

Ten years ago we started making chocolate using what we thought was raw cacao powder and raw cacao butter. As we got deeper into understanding cacao we realised that cacao powder and butter are not really raw, the flavour being what tipped us off.

Roasting is the great equaliser, simplifying the flavour and bringing out the strong chocolate taste. Conventional cacao is difficult to eat raw because of its bitterness, which is subdued by roasting. The aromatic varieties of cacao we work with are much more complex in flavour and fuller on the palate, the sophistication of which is simplified when roasted.

That is why we use raw cacao beans to create our chocolate, and not cacao powder and butter. The process of splitting the beans into butter and powder uses high temperatures, which alters the flavour of the bean.

This led us on the journey to produce really raw bean to bar chocolate. To do this we had to source pure heirloom aromatic cacao beans. We have been lucky enough to be sourcing our cacao from the Satipo region in Peru for 10 years. Last year we were able to import our first micro batch of 10 tonnes of beautiful raw heirloom Amazonico Criollo Cacao from Kemito Ene the Ashaninka cooperative from the Rio Ene region, four hours up river by canoe.

We have helped them with the organic and fair trade certification, ensuring that their Cacao is Certified Organic and fairly traded. Indeed, the proof is in the pudding – anyone who’s tried our raw Chocolate will have experienced the superior flavour, aroma and nutritional content, which these growers and their methods produce. By not roasting the beans we are able to really showcase the complex flavour profiles of the beans, where each mouthful is like a journey through the bio-diverse ecosystems where they are grown.

The current batch of cacao has beautiful coffee and fennel notes in it. There is a lot of coffee grown with the cacao in an ancient permaculture like system that is used in the understory of the forest that the Ashaninka people have been custodians of for generations. This means that we get access to an amazing completely unhybridized aromatic cacao that is truly unique. It also means that the Ashaninka people can conserve their traditional cultural practices in the face of encroaching modern society. And they have a viable source of income that helps preserve the forest helping to contribute to an ambitious project in the region to save 100 million trees.

Inspiring conscious living in all those we touch is a core part of why we exist as a company. Our mantra of “Healthy. Sustainable. Fair” helps us to realise our vision of being an uplifting presence in the world. Producing ethical, delicious chocolate from really raw cacao, is how we make that vision a reality.

SHOP THE WHOLE RANGE HERE

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All about Matcha

All you need to know about matcha with a recipe on how you can use it!

What is matcha?

Matcha is 100% ground green tea leaves from Japan – essentially a super power green tea containing natural green tea flavonoids (catechins). Matcha contains the EGCG catechin which research shows has an antioxidant effect on the body.

Matcha tea bushes are grown under shade which boosts their chlorophyll content (the bright green stuff that contains lots of nutrients).

Because the matcha leaves are ground to a super fine powder using granite stones, using this traditional method in a controlled environment can prevent nutrient loss. When you drink matcha, you’re ingesting every little bit of green tea good stuff. This means that drinking matcha can be like 10 cups of regular green tea for its nutrient value.

The matcha checklist

With so many different varieties of matcha on the market now days, it's important to know that you're getting the real deal. There are a couple of basic things to keep in mind when on the hunt for your perfect matcha:

it should always be a powder
it should always be bright, bright green
it should be 100% pure green tea leaves (some matcha can contain stems and veins which can dilute the nutritional value and leave it tasting bitter)
the most authentic matcha is grown in Japan
...it should never come in a teabag – or you won’t get all the good stuff!

What can matcha do for you?

1. Brain power

Matcha contains the amino acid, L-theanine. Lots of research has been conducted in to how L-theanine can promote alpha brain waves which help with concentration and alertness.

2. Slow release energy

Like all green tea, matcha naturally contains caffeine. This works together with L-theanine to give you a slow release of energy of up to 6 hours, no more afternoon slumps.

3. Calorie burning

Lots of studies are looking at the effect that green tea can have on thermogenesis (the rate at which the body burns calories) and on fat oxidation during exercise. Green tea extract is used in lots of slimming supplements. Matcha is probably the purest and most natural form of green tea.

4. Healthy skin

Green tea contains polyphenols – researchers have found can drinking green tea polyphenols can inhibit UV-radiation-induced skin damage, helping to keep your skin looking younger.

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Matcha smoothie bowl

There are many different ways to enjoy matcha, we have selected one of our favourites...? (serves 1)

INGREDIENTS

1 banana, chopped
½ a mango, diced
250ml almond milk
1 tsp teapigs matcha powder
2 tsp lemon juice

For the toppings: Fresh fruits, Nuts,Seeds

METHOD

1. Add all the smoothie bowl ingredients to a blender and process for 1-2 minutes to yield a smooth, creamy purée.

2. Transfer to a serving bowl, arrange your chosen fruits, nuts and seeds attractively on top, and serve. Immediately.

Recipes: Alex Nazaruk for Good Things Magazine

Photography: Alice Griffiths for Good Things Magazine

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Friday, May 13, 2016

8 Healing Herbs You Can Grow

Please note: Healing herbs are not meant to be medicinal, and that you must be careful that any plant you ingest is safe for you and your family.

1. Chamomile

Chamomile is known by almost everyone for it’s ability to ease us into sleep, when steeped into a tea. It also is used for stomach upset. Dry the flowers for long term storage in ziploc bags, or use them fresh steeped into a tea. This is a gentle herb that can be used for children as well.

The best variety to grow, and the most commonly used for tea is German Chamomile. This is an annual that grows into a bushy plant about 2 feet tall. It prefers well draining soil, full sun to part shade, and moderate water. Chamomile is easy to grow from seed.

2. Feverfew

Feverfew (Tanacetum) has had some scientific studies done on it’s use for migraine headaches, with some positive results. Brewed into a tea, feverfew is best used as a preventative for migraines.

Grow Feverfew from seed, sprinkled onto the soil in early spring. Like Chamomile, it needs light to germinate, so don’t cover, just water in. Give it plenty of sun and you will be rewarded with hundreds of tiny button daisy flowers on a 20 inch bush. This is also an annual, but tends to self seed liberally. Also like Chamomile, brew flowers into a tea.

3. Lavender

Lavender is used to ease tension, and is generally used in aromatherapy… that is, the scent is used in oils and infusions. It is also edible, the flowers being used in salads or drinks, and can also be brewed into any tea.

Easy to grow, lavender loves the sun, and is drought resistant. It does fine in poor soil, but the soil must be well drained. It will not tolerate heavy soil. Several different types and colors are available , the most common is English Lavender, but French Lavender and Spanish Lavender are popular as well, although less hardy. The varieties bloom at slightly different times, but usually from later spring through mid summer, with another short flush in the fall. A short lived perennial, it will come back for several years, but will then tend to die back, stating in the center of the plant. Luckily, you will find many volunteers popping up ready to take it’s place. Did we mention, it’s gorgeous as well?

4. Peppermint

Peppermint is one of the tummy trouble remedies I actually use, and so do my kids… It really does help relieve nausea and even stomach cramps. It can be energizing as well.

Peppermint is an aggressive plant that can take over a garden if you let it! Although I love growing any kind of mint, if you don’t want to be pulling it like a weed, plant it in pots. Prefers afternoon shade in hot areas, can tolerate some shade in any area. Perennial that comes back every year. Grows best in fertile, moist soil. Flowers are not showy. Foliage is aromatic, and leaves are edible in salads, sauces and can even be frozen in ice cubes to refresh cold drinks.

5. Thyme (Thymol)

Thyme is a powerful antiseptic and astringent. Used for coughs and sore throats, it is gargled with or made into a tea, usually in combination with other herbs. Also used as a disinfectant spray.

Thyme is an herb that has become popular with several decorative varieties in the last few years, including one of my favorites, ‘Doone Valley Thyme’ with its pink flowers. Flowers are tiny but plentiful, and the plant loves sun and tolerates drought. Varieties exist from the low growing ‘creeping Thyme’, to the parent variety, common thyme. Common thyme has been said to have the highest level of Thymol, or oils. A semi woody shrub, it is useful in the garden as well as the kitchen. Easy plant to grow.

6. Garlic

Garlic is one of those herbs that continues to prove it’s health benefits. Long known for it’s cardiovascular health benefits, it is also used as an anti viral and anti fungal… In my opinion, the best way to take advantage of the healing powers of garlic is to cook with it!

Garlic is easy to grow, especially if you already grow vegetables. Each clove from a garlic bulb will grow into it’s own bulb, and yes, you can plant from grocery store garlic. Simply soak them in a jar of water with a tablespoon of baking soda before planting, to prevent fungal diseases.

Plant garlic in fall, and allow to overwinter. In June or July, when the green stalks are 3/4 brown, gently dig up bulbs and tie together several bunches, then hang to dry. Store in a dry, cool place. Make really good pasta!

7. Lemon Balm

Lemon Balm is used in a tea for anxiety. Just pick the leaves as desired and brew.

Grow lemon balm in partly shady area for best results. Rich, moist soil will give you the best plants with the highest amount of oils in the leaves. Being a tender perennial, it will not survive any but the modest winters.

8. Parsley

Lastly, we have parsley. More than a garnish at the side of the plate, parsley helps cleanse the liver, flush the system of excess water and soothes the stomach.

Parsley prefers part shade and rich soil, and does well grown indoors in a sunny windowsill. I prefer to grow the flat leaved variety. Give afternoon shade in hot areas. Harvest by cuttings leaves as needed.

[via The Garden Glove]

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Wednesday, May 11, 2016

Spring/Summer Food To Go Menu

We’ve updated our food menu! Using our latest favourite ingredients from instore and the best seasonal produce we’ve created a Spring menu to get you ready for Summer.
Freshly prepared in our kitchens, the new menu is now available in all of our stores. Choose any combination of hot dishes such as the new Aubergine Tagine or old time favourite Spelt Lasagne and colourful salads such as Kale & Beetroot. Then add your dressing and your sides for a wholesome nutritious meal.

Every dish on our new menu is vegetarian and refined sugar free. There are also plenty of vegan, grain free dishes and options with no gluten. We understand dietary needs and preferences so whatever yours are, just speak to a team member and they can help.
Of course all of our new menu is also completely organic. We are fully committed to organic and our cafes are certified by the Soil Association who uphold the highest standards. Organic food contains no artificial ingredients and no GMOs, we believe it is better for us and better for the planet.

We’ve picked out some of our favourite new dishes so you have an idea of what your lunch could look like. But we highly recommend you come and try them for yourself!

Mexican Quinoa: a protein packed quinoa salad with peppers, black beans and chilli. If you’re in the mood for Mexican, perfect with sweet potato wedges & 3 bean chilli. Otherwise a great filling base for a bowl of mixed salads.

Squash & Lentil Salad: vibrant roasted butternut squash with sundried tomatoes, kale & feta. Combined with lentil & pumpkin seeds for a protein hit and fresh mint to make it zing! Another great all-rounder perfect with any other salads or roast veg & broccoli for a very colourful lunch.

Raw Pad Thai: an old favourite of ours, shredded raw veggies with a delicious sunflower seed butter pad thai sauce. Great with stir fry & rice or our other salads.

Roast Cauliflower & Chickpea: Spiced, roasted cauliflower tossed with chickpeas sounds simple but we’ve packed so many spices in here; coriander, cumin, cinnamon, nutmeg and turmeric. Great with falafel and houmous.

Spirulized courgetti with a Basil Pesto

Sweet Potato & cauliflower curry: A vibrant, delicious veggie curry which is warming rather than hot. Perfect with brown rice and our turmeric dahl.

Vegan Mushroom Bake: a hearty bake of Portobello mushrooms & brown rice topped with golden linseeds. Perfect on its own or as a base for salads.

We hope you enjoy as much as we do!

Discover our Food To Go section HERE

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Sping/Summer Food To Go Menu