Getting down your greens is a very important step of keeping healthy during winter! Kale is a member of the brassica family and has great nutritional value. From high levels of iron, vitamin K, C and A, to anti inflammatory benefits it’s a food both accessible, locally grown and often organic.
Kale can help you increase your greens intake in easy and tasty ways. Make a pledge now to eat more veg any time of the year. Follow the #vegpower campaign for inspiration.
Here’s an easy recipe to get you started – Kale with spaghetti. When Zöe Rozellar walked into our kitchen with this idea of cooking kale it opened so many possibilities! You can also enjoy the kale as a side, for breakfast with egg (Zöe’s favourite) or with rice/couscous/quinoa. You may also add raw or cooked mushrooms to this dish – the red elf cup mushrooms from Blaencamel market stalls were a treat with this dish.
Ingredients (2-4 portions depending on starter or main size)
- 300g organic kale
- 1Tbsp. Sesame seeds
- 250g spaghetti
- 2 garlic cloves
- 1/2 tsp. Paprika
- 1/2 tsp. Ground nutmeg or more
- Olive oil
- 250g goats cheese or feta cheese
Preparation (up to 30min)
- Wash the kale, pull leaves off the harder stalk (if not tender) and drain.
- In a big baking tray dress in 1/2 tsp salt, the sesame and a couple of generous lugs of olive oil. Massage well so that oil and salt dress all leaves.
- Bring water to the boil for pasta adding salt and oil. And preheat the oven to 180 degrees.
- At the same time you start boiling the pasta, add the kale in the oven after you cover the tray tightly with aluminum foil.
- The kale should bake at least for the duration of your pasta preparation.
- Once the pasta boils and is in the colander, return the pot to heat, cover its base with olive oil and add the two cloves of garlic roughly chopped.
- Lower the heat and stir fry the garlic till softer – a couple of minutes – taking care not to burn.
- Add the paprika, nutmeg and 1/2 tsp of pepper and stir fry for about half a minute or so.
- Add the spaghetti and a pinch of salt. Toss well to dress in spices.
- Remove the kale from oven, add to pot and stir well.
- Remove dish from heat and add the crumbled cheese.
- For a vegan version add Dukkah or roasted and crushed hazelnuts instead of cheese.
Last week our box from Blaencamel Farm looked like a picture of autumn itself. Whilst new crops like squashes are being harvested some of the summer crops like the last of the tomatoes and chillies are still going. The greens, such as Cavolo Nero, are a darker shade. My seasonal compass is navigated towards deeper flavours, with spice combinations that help us transition seasons comforting us during the first frosts.
This dish I cooked and loved a lot last year. It grew from my fascination with how spices and ingredients fuse and connect culinary cultures. And it uses some of my most loved ingredients. Dill as herb much loved in Northern Greece where I am from but also prolific in Iranian and Ukrainian cuisines. Cumin for us Greeks of the eastern side (just a pinch mind). Caraway, a key spice for the soothing borscht and much Ukrainian cooking. Sour grape powder typical in Iranian cooking. Goji berries instead of the Iranian barberry. Turmeric, ginger, beetroot, pomegranates, tomatoes, parsley… You can see where this is going. It’s a tasty cure on a plate. You can replace some of the fresh turmeric and ginger with powder although I think it is much nicer when fresh is used. I serve this dish with brown rice.
Order your seasonal Blaencamel veg box online www.blanecamelbox.com or by email to Tom Frost (Tom@blaencamelbox.com). Find out more about Lia’s Kitchen and subscribe on Lia’s newsletters here www.liaskitchen.com
Ingredients (Feeds 6 people)
- 1 small Hokaido butternut squash
- 250g beetroot (raw grated or small cubes or pre-cooked and cubed)
- 200g cherry tomatoes halved or whole (1 Blaencamel punnet –)
- 1 onion, sliced
- 4 cloves garlic roughly chopped
- 200-300g of autumn greens, roughly chopped (kale, Cavolo nero or Japanese greens will do as)
- 1 Hungarian wax chilli (optional)
- 5cm turmeric chunk grated OR 1tsp. turmeric powder
- 3cm ginger chunk grated OR ½ tsp ginger powder
- 1 tsp sweet paprika powder
- Pinch of cumin or cumin seeds
- ½ tsp. caraway seeds
- 1 Tbsp. fresh dill OR 1 tsp dried dill (both heaped)
- 30g fresh parsley chopped
- ½ tsp sour cherry powder (optional – available at middle eastern shops)
- Pinch of oregano
- 1 small handful of dried goji berries
- Juice of one lemon or half an orange
- 1 can pre-cooked beans (recommend borlotti or cannellini but use what you have)
- Up to 2 cups hot water or vegetable stock(500ml)
- Pomegranate seeds (optional)
- 2tsp sea salt
Preparation (approximately one hour)
- Place the goji berries in citrus juice for the duration of the preparation.
- Peel and grate or cube the beetroot. If using cooked beetroot cook an hour before prep starts.
- Halve the squash and remove seeds with a tablespoon. Peel, slice and cube in 5 cm chunks (not too small).
- Stir fry the onion, 1 tsp salt and spices (cumin, caraway, paprika, turmeric, ginger and sour cherry &chilly if using) for five minutes on low heat to soften and release aromas.
- Add the garlic and oregano stir fry for a couple more minutes.
- Add the squash, beetroot and beans and stir well.
- Add the softened goji berries with the citrus juice, the chopped dill and parsley. Stir well.
- Add the hot water or stock with another tsp of salt.
- Stir well, cover and simmer for thirty minutes. Then add the greens and simmer for another fifteen minutes.
- Enjoy with a dollop of Greek yoghurt, walnuts and honey and pomegranate seed or apple if you fancy a fruity taste.
A good risotto is a great dish to showcase seasonal ingredients from all parts of the world. Lia’s pea, broad bean and courgette summer risotto is inspired by Blaencamel farm’s seasonal, organic vegetable box and a popular Greek blogger video (Cucina Caruso) summing up the correct method for an authentic Italian risotto step by step. The result is a risotto recipe where Greece meets Wales and Italy in one plate.
Make sure you make time to enjoy the process of your risotto making selecting some nice music and a beautiful crisp white wine. Now more than ever we implore you to make time for the little joys in life and to enjoy the dolce vita. Eat seasonally, be positive and feel happy!
Order your seasonal Blaencamel veg box online http://www.blanecamelbox.com
Ingredients (for 4 people as a main)
• 1 onion, finely chopped
• 125g butter
• 300g Arborio or other risotto rice
• 400g courgettes, coarsely grated
• 300g fresh peas and broad beans
• 1-1.5 litre vegetable stock
• 15 g fresh mint leaves
• 1 tbsp dry dill or the tips of half a small fresh bunch finely chopped
• 100 ml white wine
• Some extra virgin olive oil
• Freshly ground pepper to serve
• Grated parmesan cheese
• Some unwaxed lemon zest
1. Prepare the hot stock and add the herbs to infuse it during the first stages of risotto preparation.
2. Coat the surface of a wide and deep pan with just enough olive oil and add the 50g of butter.
3. Once the butter melts add the onion with a pinch of salt and slowly sauté on low heat until it caramelises.
4. Turn the heat up and stir in the rice. Sauté for a minute making sure that every grain is coated in butter.
5. Pour a ladle of the warm stock and stir whilst the rice slowly absorbs it. Only add another ladle of stock once the previous has been absorbed.
6. When one third of the way through the stock add the peas and broad beans together with another ladle of stock and stir until the rice absorbs it. To blanch the peas and beans place in in hot water off the hob for 5 minutes. You can skip blanching if you prefer the beans al dente.
7. Two thirds into the stock add the grated courgette, stirring and allowing the vegetable juice to slowly seep out flavouring the risotto.
8. Then add the wine, stir and when it is absorbed continue adding the stock until you are left with one ladle.
9. Add the last ladle and immediately remove the risotto from the hob.
10. Add the rest of the butter(75g), stir and let the risotto set for a few minutes to create the creamy finish.
11. Serve this delicious risotto with grated parmesan, the grated rind of one lemon and freshly ground pepper.
Enjoy with a chilled glass of Greek Malagouzia/Malvasia or Assyrtiko white wine.
May is the period of the hungry gap but at Blaencamel Farm where, during this period of summer anticipation , they continue to grow nourishing greens. Gem and pink, and green Battavia lettuce have appeared on the stall. There is spinach, sweetheart cabbage, wild and green garlic. Whilst the seasonal bouquet garni can complement the dill that makes this spring soup so special.
May’s recipe is a Greek traditional Easter soup with a Welsh and clean-eating twist! Mageiritsa is traditionally cooked with lamb’s liver and plenty of greens and salad leaves. This is a vegetarian version and could be made vegan if you choose to not use avgolemono, the egg-lemon sauce typical of many Greek recipes. If you live in Wales what makes this Mageiritsa extra special is using dried kelp from Pembrokeshire. And the final Greek note is the use of the tangy and sharp sea buckthorn berry, which is becoming a staple in my cooking this year.
Visit www.liaskitchen.com for more ideas and monthly seasonal recipes inspired by Blaencamel Farm’s crops.
Ingredients (4-6 portions)
- 1 onion, finely chopped
- 1 -2 leeks, finely chopped
- 1 green garlic or 1 bunch of wild garlic
- 500-700g finely chopped mixed Blaencamel greens, such as spinach, lettuce and/or sweetheart cabbage
- 500g mushrooms, Blaencamel farm or chestnut if they are not available
- 1 punnet of mixed Blaencamel farm herbs (fennel, sage, mint, thyme) (Optional)
- 1 finely chopped bunch of dill or 1 tbsp. tried dill
- 2 Tbsp. uncooked rice
- 1 heaped tsp. Pembrokeshire Beach Company Kelp or other dried/crumbled sea weed (optional)
- 1 tsp. sea salt
- ½ tsp. ground black pepper
- 1 tsp. sea buckthorn berries roughly chopped (optional)
- Extra virgin olive oil
- Around 2 litres of stock
For the Avgolemono sauce:
- 1 small egg
- Juice of one small lemon
Preparation (45 minutes)
- Coat the base of a deep pot with olive oil and sauté the onion and leeks with one teaspoon of salt until soft and translucent.
- Add the cubed mushrooms (2 -3 cm chunks) and sauté for 2-5 minutes.
- Add the finely chopped herbs, wild or fresh garlic and greens, and stir fry for a couple of minutes.
- Then add the stock, stir well and (if you are using) add the dried kelp or other sea weed, pepper and sea buckthorn berries.
- Simmer for about 10 minutes and then add the rice.
- After 20 minutes (when the rice has softened and soup has thickened) remove from the hob.
- Beat the egg really well until it is fluffy and creamy (around 5 minutes), and whilst you continue whisking gradually add the lemon juice.
- Take one ladle of hot stock from the soup, strain through a fine sieve and add the hot stock slowly to the egg-lemon mixture whilst still whisking on low speed or by hand.
- Finally add the thinned egg-lemon and stock juice to the hot soup stirring in well to make sure it flavours and thickens all of the soup.
- Taste and adjust the seasoning if needed.
In April return to Greece for culinary inspiration. This month’s recipe is a risotto dish much loved in my homeland and to make it I am using seasonal organic Greens from Blaencamel Farm in West Wales. The key difference of this Greek risotto, called ‘Spanako-rizo’ or ‘Spanakoprasó-rizo’ is that it is less complicated in its cooking process (when compared to its Italian cousin) and it uses a lot of greens as the star ingredient rather than focussing on making a creamy rice. Whilst the rice is also added before the water it does not follow the Italian risotto method and you add all the water at once simmering the rice slowly to complete the dish.
Traditionally this dish is made with a rice called Karolina. In the UK, you can find this in Greek specialty shops, but also on the shelves of many of the Middle Eastern shops where you should seek it as Egyptian Rice. It is a short grain variety which keeps its bite when compared to Arborio. If you cannot find Karolina/Egyptian rice why not try Thai Jasmin rice which I find is a great replacement for many Greek recipes. In fact, as I am not a purist, I recommend that you try this dish with all rice varieties to find your preferred version.
Chard is regarded a wild green in Greece and has traditionally been foraged. Now cultivated widely in farms such as Blaencamel it has become a staple of our diet in the UK. Which is why I am using it together with spinach. Its meatier leaves, organic spinach, delicious Welsh leeks, foraged wild garlic and wonderful onions complete this version of the dish. In fact, Blaencamel farm’s April box will include all the ingredients you need to make your Greek Risotto. A perfect gift of the emerging Spring time and a great dish to help your body detox the heavy flavours of winter!
Ingredients (4 portions)
- 300g Blaencamel leeks (1 bunch), sliced
- 450g spinach (1 bag), roughly chopped
- 450g chard (1 bag), roughly chopped
- 1 medium onion, chopped
- 1 bunch wild garlic
- ¾ cup of rice
- Juice of one small lemon
- 1 tsp. tomato paste
- Up to 2 tsp. sea salt
- ½ tsp. black ground pepper
- 1 tbsp. sea buckthorn berries (optional)
- 1 finely chopped bunch of dill or 1 tbsp tried dill
- Extra virgin olive oil
Preparation (30 minutes)
1. Coat the base of a 20cm pot with olive oil and sauté the onion and leeks with one tsp of salt until soft and translucent.
2. Add the tomato paste and stir well.
3. Gradually add the chopped greens (spinach, chard, wild garlic) so that wilt slightly.
4. Add the raw rice and mix well.
5. If using chop the sea buckthorn berries roughly or crush and add to the rice and green.
6. Add the lemon juice, around two cups of boiling water, dill (if adding), another teaspoon of sea salt and the pepper.
7. Simmer for 20 minutes or until the water is absorbed.
8. Serve with more crushed sea buckthorn, some feta cheese and drizzle with raw olive oil.
A recipe inspired by the way Iranians make their open omelette or frittata, known as Kuku. It uses March’s seasonal vegetable like carrots and spinach still abundant at Blaencamel farm and in their weekly organic vegetable boxes. This type of frittata uses a generous quantity of ingredients so don’t be surprised when you see how much vegetable goes in it – it is what sets it apart from other open omelettes.
You can find Blaencamel farm vegetables at both Farmers’ markets in Cardiff, Roath and Riverside, on Saturday and Sunday respectively, but also in Aberystwyth and their own farm shop. Order their boxes here.
Ingredients (4 portions)
- 250g (3 medium) carrots, coarsely grated
- 150g spinach, finely chopped
- 15g (half a small bunch) parsley, finely chopped
- 1 medium onion, thinly sliced
- 50g sundried tomatoes or mixed antipasti e.g. peppers and artichokes, finely chopped
- 30g cashews, chopped
- 3 Tbsp. Goji berries (optional)
- Fresh mandarin or orange juice
- 100g (half a pack) feta cheese, crumbled
- ½ tsp. ground cumin
- A generous pinch of smoked or regular sweet paprika
- ½ tsp oregano
- 1 generous pinch of saffron strands
- 2 Tbsp. flour
- 1 tsp. baking powder
- 6 eggs
- 2 generous pinches of salt
- ½ tsp. sugar
- Olive oil
Preparation (30 minutes)
- Add enough fresh mandarin or orange juice to cover the goji berries in a small bowl or mug. Infuse whilst prepping.
- Add a tablespoon (or two) of olive oil to a 20 to 25cm non-stick pan, and sauté the onion on low heat with a pinch of salt and the sugar until it caramelises (5-10 min).
- Pound the saffron in a bowl with a rolling pin, beat in the eggs and allow time for the saffron to infuse in them.
- Remove the onions from the pan, add another tablespoon of oil, add the carrots and cumin. Sauté until soft (5 min).
- Return the onions to the frying pan, add the goji berries, cashews, sundried tomatoes and antipasti. Mix well.
- Add the spinach and parsley little by little so that it slightly wilts. You don’t need to cook your spinach much or at all but you might choose to wilt it a bit of you are using a smaller pan.
- Add the flour, pinch of salt, baking powder, paprika and oregano to the eggs and beat until the flour is mixed well and to give the eggs some volume and softness.
- Mix into the pan gradually and carefully making sure the beaten egg goes to the bottom of the pan and mixes in well between the abundant ingredients to hold them together. The pan should remain on low heat all this time.
- Make sure that the ingredients are spread evenly on the pan and sprinkle the feta cheese on top.
- After firming up the frittata on the hob for a couple of minutes, you can cook the frittata in two ways: a) If your pan is heat resistant place it in a preheated oven for about 10-15 minutes at 180-200 degrees –cover with a lid or aluminium foil for half the time, or b) Cover the pan with a lid or plate. Continue cooking on the hob on low heat for 8 to 10 minutes. Then place under a preheated grill for a couple of minutes or until golden and risen.
- If using a 20cm pan it should be at least 5cm dip to make a cake like frittata that will rise.
- You can choose to omit or include ingredients on this list. It is also very easy to replace them. For example goji berries can be replaced with cranberries or even barberries if you prefer an authentic Iranian taste.