When you read our guest Broadbean Crop Share blog on Global Gardens Website News Section on 10/06/2020 you can read more about our approach to food and culinary exploration. In the past year Lia’s Kitchen has collected over fifty cook books (second hand and donations) for a shared cookbook library. When exploring what we could do with the fresh broad bean crop given to us by Global Gardens Project we turned for inspiration to these books. It was in Genevieve Taylor’s Charred that we learned how to make a dipping sauce with Korean red pepper flakes. We had to adjust the recipe to our ingredients but we want to fully credit this book for the idea and inspiration. Our Broadbean pod fries inspired by Chef Tom Hunt are gorgeous with that sauce. The only problem is you can actually eat too much and be unable to move. Our crop share recipes have taken a Wasteless approach using the whole plan from leaves, pods and beans. Enjoy!
- Discarded pods of 300g fresh broadbeans (used in our crisped mint broad bean crostini or creamed broadbean crostini recipes)
- 6 Tbsp. self-raising flour (GF flour works well too)
- A couple of generous pinches of salt
- 200ml milk
- Vegetable oil for deep frying
Genevieve’s Korean pepper flakes dipping sauce variation
- 3 Tbsp. soya sauce
- 1 Tbsp. Korean chilli red pepper flakes
- 1 Tbsp. sesame oil
- 2 tsp. white wine vinegar
- 1 tsp. mirin sauce
- 1 crushed garlic clove
- 1 tsp. caster sugar
- 1 Tbsp. sesame seed toasted and then ground
- Toast the sesame seeds in a non-stick pan and set aside to cool down.
- Mix all the sauce ingredients in a bowl. When the seeds are cooled grind finely in a pestle and mortar and add to the sauce. Let it sit whilst making the Broadbean pod fries.
- Place three fingers of vegetable oil in a deep pot and turn the heat up placing a lid on.
- Make sure you string the pods well when you are shelling the beans. Use a sharp knife to double string the sides of the split pod again before frying preparation.
- Cut each pod shell in 5cm long pieces.
- Mix the flour and salt well in a bowl.
- Place the milk in another bowl.
- Dust the pod shells in flour lightly on both sides. Shake flour off well.
- Swiftly dunk the floured pods in the milk and return to the flour.
- Dust in flour for the second time.
- By this time the oil should be ready for deep frying.
- Place the pods in the pot but do not cram.
- Reduce the heat and deep dry for around 4 minutes or until golden but not burnt.
- Remove with a slotted spoon
- Drizzle with the sauce or dip each fry in the sauce with every bite you take!
This is the second recipe we are contributing to the #Stayhomeeatveg crop share by Global Gardens project. You can read Lia’s blog on Global Gardens Website News Section from 10/06/2020 where she talks about what this crop means to her and shares tips and ideas on cooking with fresh broad beans.
Creamed broad beans with yoghurt and roasted hazelnuts on crostini
You will need three crostini slices for this recipe too. For the Crostini all you need is finely sliced bread (up to 2cm) brushed with olive oil and toasted on a really hot non stick pan. Now for the topping.
Ingredients (three portions)
- 100g shelled and double podded green broad beans
- 10g butter (nearly a Tbsp)
- Pinch of salt
- 70 to 100g Greek or other yoghurt
- Savory herb leaves (optional)
- Take a handful of whole hazelnuts, place in a baking tray and bake for 10 minutes on a hot oven (200 degrees Celsius). Remove to a plate and cool down.
- You will need around 300g broad beans in pods to yield 100g double podded beans.
- Remove the bean seeds from the pod. Keep the pods aside to make delicious fritters on the same day.
- Blanche the beans in boiling water for at least 3 minutes. Cool and remove the shell. Here is how to do it.
- Melt the butter in a non-stick pan, toss the split beans in with a pinch of salt and stir fry for a couple of minutes.
- Mash with a hand masher in the pan on really low heat.
- Take of the heat and whilst still warm, add the yoghurt (and savory if using) and mash to a creamy consistency.
- Peel the skin off the hazelnuts by rubbing between your hands. Roughly chop or grind.
- Place a thick layer of Fava/creamed broad beans on each crostini. Top with the hazelnuts and some freshly ground pepper if you prefer.
We have joined forces with Ty Caws cheesemongers in Wales to tell you why we think you should give ewe’s or sheep’s milk cheese a go. Contact our friend Owen and place your order for that cheese now! Or attend some of the forthcoming Farmer’s markets in Wales where Owen and the team showcase cheese we love to eat.
To help you take that step to loving ewe, we are sharing an easy, baked cheese recipe for the fantastic & award winning #fettle cheese from Shepherd’s Purse in Yorkshire. You can order #fettle from Ty Caws or get it at forthcoming farmers market in Cardiff. We also recommend Brefu raw ewe’s milk cheese from Cosyn Cymru (uses thistle rennet so it is truly vegetarian).
Here is why we think you should eat Ewe’s milk cheese:
1. It’s so tasty! If you are not so hot on goat cheese (which we also love by the way) why not try some sheep or ewe milk cheese instead? You might actually like it.
2. It is digestible! A great alternative to cow’s milk cheese and an overall much more digestible dairy product for most humans!
3. You support UK sheep farmers who really need our help to survive during these hard times. Shepherd’s Purse Cheese company recently increased its investment in a sheep farmer collective it supports to ensure the production of fettle and other sheep’s milk cheeses. Every slice you buy it from Ty Caws in Wales this helps some sheep farmer continue having the demand to sustain a dairy producing herd. How great is that?
Bougiourntí Baked Fettle Recipe
- 150g Fettle cheese
- 1 mild green chilli pepper, sliced in rings
- 5-6 cherry tomatoes or two small tomatoes sliced
- Two sprigs of fresh oregano or a generous amount of dried oregano
- Two springs of fresh thyme from the garden (optional)
- 5-6 Tbsp Greek extra virgin olive oil
- Place a 20cm by 20Cm square aluminium foil sheet on a chopping board and fold sides in slightly to contain the olive oil you will use.
- Drizzle half the olive oil on the bottom of the foil, add the oregano springs or pinch, the thyme sprigs if you are using, half the sliced chilli pepper and half the sliced tomatoes.
- Place the slab of fettle cheese on top of the ingredients.
- Top with the rest of the oregano, thyme, pepper, tomatoes and olive oil.
- Fold the foil sides in and then downwards to create a baking purse. Rather than acking the foil tightly and flat fold like you would a brown paper bad and allow an air gap for the roasting.
- If you have a small lidded pot use that instead of aluminium foil.
- Bake for 20 min on 180 degrees Celsius in the oven.
- Cool for a couple of minutes before serving. Eat with plenty of bread to enjoy the juices of the baked cheese, seasonal veg, herds and olive oil.
Whilst Fettle uses a feta cheese making method it is not feta but it is utterly delicious. It seems less ‘pickled’ than Greek feta cheese and is therefore less tangy! But as the sheep herds graze on grassier plains the cheese is creamier, nuttier and denser in texture (as well as salty enough to make it distinct). When baked its texture changes beautifully to be a little bit more chewy (like halloumi on a grill). We also loved it in fresh tomato salads with salted onions and generous amount of extra virgin olive oil.
Lia’s Kitchen is a community interest company which aims to raise awareness on independent, sustainable and local food producers and suppliers as part of its objectives. We seek out local knowledge to raise awareness of such produce. We also aim to raise awareness on food which is accessible to people with health conditions and dietary restrictions – ewe’s milk cheese makes dairy products accessible to those with cow milk intolerance or allergies. Whilst were given free samples of the ewe’s milk cheese we were not obliged to write about it or to recommend its consumption Please make sure you do not consumer dairy products if you are allergic to all dairy! . We were not paid for this feature.
National Vegetarian Week in May 2019 coincided with a new crop of cauliflower from one of our organic vegetable suppliers, so we thought it is best to share one of our best kept secrets. Cauliflower rice is a recipe which became a regular dish in our kitchen since 2015. We decided to share this at Riverside Real Food Roath Farmers’ Market two weeks ago for one of their community events. It is an easy and quick alternative to grain rice and a great additional side dish to your dinner table. It’s versatility also makes it the perfect addition to lunch boxes, picnics and barbeque tables.
This recipe is inspired by south American and Caribbean flavours. Think lots of lime, a bunch of coriander and a combination of caramelised onion and garlic. And did we say its vegan and gluten free? Cauliflower is a wonderful vehicle of flavours and you can adjust this recipe to take other flavour notes. Other cauliflower dishes we love include the Greek steamed cauliflower salad in lemon and extra virgin olive oil, cauliflower base pizza and deep-fried cauliflower nuggets (the current vegan craze).
- 1 large cauliflower head, grated
- 2 Tbsp. Extra Virgin Olive Oil
- 1 large onion, chopped
- 4-5 garlic cloves, minced
- 30g coriander, chopped
- Juice of two limes
- ½ tsp pepper
- 1-1.5tsp fine sea salt ff
- Heat the olive oil in a wide, non-stick pan. You will need your widest pan for this.
- Add the finely chopped onion with a generous pinch of salt. Lower the heat and sauté for 10-15 minutes, until the onion slightly caramelises. Don’t forget to stir occasionally to make sure the onion browns evenly.
- Cut the florets off the cauliflower and chop the stem into small chunks.
- Grate the whole cauliflower to rice grains size. The easiest way to do this is through a food processor (pulse in batches to reach the grain like consistency). But you can also grate by hand on the large side of your grater.
- Add the minced garlic to the onion stirring well and stir fry for another 2-3 minutes.
- Increase the heat to medium, add the cauliflower in three batches, stirring well to coat the cauliflower grains with the oil and onion/garlic flavour.
- After 10-15 minutes of stir frying add the lime juice and salt, stir quickly and thoroughly and remove from heat and cover.
- Add the finely chopped coriander and freshly ground pepper.
- Taste to check if you need more salt or lime.
Try making a masala cauliflower rice with a bit of chilli sauce and some chopped tomatoes. Or an Italian flavoured one with basil, garlic and parmesan. Yum!
Arakás is a dish ideal for a quick and easy complete vegan meal any day of the week, throughout the year. It is a garden pea, carrot and potato stew with simple, clean flavours and beautiful textures, characterised by the fruity flavour of olive oil and the aromas dill and parsley.
Arakás belongs to Laderá, a category of dishes which is a staple in the weekly Greek diet and which literally translates to ‘with oil’ or ‘oily’. Rather than cooking vegetables as a side, the vegetable of choice is the main event, with a similar process of preparation for each Ladero dish but different vegetable and herbs starring in each recipe depending on the seasonality and accessibility of vegetables, e.g. Okra, aubergine, green beans, etc.
Modern Greeks still eat copious amounts of Laderá despite their increasing gyros and souvlaki eating habits – they are healthy, affordable and delicious staples of a balanced diet. And for convenience it is ingenious to have dishes which provide you with a whole meal in a pot making vegan and vegetarian food easily accessible throughout the year. With frozen peas available this dish can help you make the most of small quantities of carrot and potato you have left over. Just bag yourself some dried dill and parsley to use in this recipe in the future so that you don’t have to find fresh herbs each time.
- 500g frozen garden peas
- 2 carrots, sliced in thick rings or cubed
- 1 large potato, peeled and cubed (walnut size cubes)
- 1 onion, chopped
- 200g chopped tomatoes or passata (or 1 large fresh tomato grated or 1 Tbsp. tomato paste)
- ½-1 small bunch of dill (up to 20g)
- A few sprigs finely chopped parsley
- 2 tsp sea salt
- Coat the bottom of a medium sized pot with the olive oil.
- When hot add the chopped onion with a teaspoon of salt and sauté on low heat until translucent.
- Add the potatoes, carrots and pepper. Stir well to coat the oil.
- Add the frozen peas and stir well until they are also well coated with oil.
- Add the tomato of your choice stirring well for a couple minutes to start the cooking process and release the tomato flavour.
- Finally add the herbs and up to 1.5 cups boiling water with another teaspoon of salt.
- The water should cover the ingredients but should not be too much as you are aiming for a dry stew rather than a soup or saucy dish.
- Stir well and when the contents come to the boil simmer the stew for 30 to 45 minutes.
- The food is ready when liquid is absorbed. There should be enough liquid to sponge up with nice slice bread but not so much as the vegetable swim in it.
- Cool down the dish for 10-15 minutes before serving. This dish is delicious in room temperature or reheated up to two days from cooking. It also freezes well.
This Wasteless dip is inspired by my Greek heritage. Skordalia is a popular dip which can be made with stale bread or potatoes. My favourite is the one using bread. It is a kind of bread sauce, brought to life by walnuts, sharp vinegar flavours, garlic and extra virgin olive oil. It is traditionally served with deep fried salt cod and once you start you can’t stop eating it. At Wasteless suppers we usually serve it with smoked paprika temperate vegetable and cucumber slices.
- 200g leftover bread, soaked in water and well drained
- 1 large handful walnuts
- 3 tbsp. white wine vinegar
- 1-2 garlic cloves, minced
- 60 ml extra virgin olive oil
- 1 tsp. salt
- ½ tsp. pepper (optional)
- a generous pinch of grated nutmeg (optional)
1. Soak the bread slices with the crust in some water until soft.
2. Squeeze out the water well with your hands and place in a food processor.
3. Add the garlic cloves crushed. You can add more garlic but the longer you leave the dip in the fridge the stronger it becomes.
4. Top with the walnuts, salt and pepper/nutmeg and olive oil and blitz until lovely and creamy.
5. Taste to adjust the salt and vinegar levels. The vinegar really makes this dip special so if you feel something is missing add another teaspoon.
6. This dip is absolutely delicious with raw vegetable, as an accompaniment to salads, with tempura vegetable and fried fish (in the traditional Greek way).
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.
On 14 October 2017 the first and pilot WasteLess dinner took place in the heart of Cardiff at LittleMan Coffee Company Café. It was fun, it was epic, it was inspiring and most importantly it was tasty! But what is WasteLess and why am I telling you about it?
WasteLess is a collaborative pop-up event which involves more than one food businesses in the delivery of a feast using food surplus, food that would have been wasted and food that is produced in a less wasteful manner. The pilot WasteLess feast collected over forty kilos of food that would have been wasted in the week leading up to the event. The food was then safely handled, stored, distributed and cooked by the participating chefs/businesses and volunteers to offer a five-course feast presenting eleven dishes. All participating chefs and cooks contributed ideas to the menu as collections went along. WasteLess tapped into their culinary culture, business practices and the creativity of their teams to bring a wonderful menu together .
I co-run WasteLess with Rebecca Clark from Green City Events. And after years of working together on food waste reduction projects through community cook ups with food destined for the bin, roadshows, school lunch clubs and pop up street food stalls, we wanted to set up a platform that helps local businesses tap into their creative and sustainable practices and to showcase elements of Cardiff’s existing and emerging ‘wasteless’ food movement. There are many fantastic businesses already doing great things and many more who could be supported to do more. We want to bring new businesses to the table and to inspire and assist them in taking a wasteless approach.
The fantastic businesses which contributed to the first WasteLess event include Penylan Pantry, a sustainable café and grocery store which implements the low-waste approach in its practices; Mezza Luna, an award winning, independent, Middle Eastern restaurant; the Little Man Coffee company, an ethical coffee shop which is a hub of community activity and of course, moi, Lia’s Kitchen. Many more were involved in other ways. The Cheese Pantry donated cheese close to its use by date. TOAST Ale provided the event with beers and ales brewed from bread that would have been wasted, The Bottle Shop Cardiff advised on the sourcing of ethical wines and Get Wonky Juices, donated their delicious juices made from ‘scrap’ fruit and veg.
‘Food waste is bad business practice- akin to throwing money in the bin. It’s unsustainable for future generations, and breeds bad habits in an already throwaway society’, says Melissa from the Penylan Pantry. ‘Being part of Cardiff’s first Wasteless dinner was a huge honour and a very exciting prospect, working with others to help raise awareness, offer support and encourage businesses, and the public to think differently about food waste.’
Anna and Zac from Mezza Luna said, ‘As a food business, we at Mezza Luna believe it is our social responsibility to be at the forefront of the fight against food waste.And by doing so encourage people to have better awareness of food and the environment. Middle Eastern cuisine is a great example of the WasteLess approach. For example, all parts of an animal are used for cooking in different dishes. We strongly believe in this approach and we aim to encourage greater respect for food.’
It is not just the businesses that we worked with that really believe in what we do.
Celine Anouilh from the Chartered Institute of Waste Management in Wales said, ‘ I much enjoyed this first WasteLess dinner raising awareness of food waste. Lia and Rebecca used of the right ingredients to produce a taste meal and an inspiring event: a partnership between enthusiastic and ethical businesses, forgotten food from super markets shelves, great cooking skills, creativity and passion! I ate a delicious meal, met wonderful people. CIWM Cymru wishes every success to this fantastic project and look forward to attending the next dinner’.
The October event was just a test to see if our WasteLess vision is truly possible. We are now ready for the next step. Partly supported by Sainsbury’s Waste Less Save More fund Green City Events and Lia’s Kitchen will help deliver more WasteLess events in 2018.
The first WasteLess dinner entertained thirty guests and raised over £600 for Cystic Fibrosis in memory of Tom Woollam (Better Life Appeal Llandough Hospital).
We would like to thank all businesses who donated prizes to a charity raffle: John Lewis, Snact, Get Wonky, HangFire Southern Kitchen, Milgi Cardiff, Penylan Preserves, Colourfiled, Twin Made, Nelly’s Treasures, Ellicopter Hoops and Sustainable Studio.
Lia Moutselou, Lia’s Kitchen and Rebecca Clark from Green City Events co-design and co-run WasteLess. Our partnership on food waste and ethical ventures is well established. Over the three years we joined forces to deliver a series of food waste projects and initiatives in Cardiff, in collaboration with Love Food Hate Waste campaigns and other local organisations and businesses. From community cook ups with food destined for the bin, to roadshows, school lunch clubs and pop up street food stalls, we have inspired, engaged and educated to encourage action and behaviour change relating to food waste.
Lia’s Kitchen is an ethical food venture inspired by sustainability, Greek cuisine and world flavours: www.liaskitchen.com. Green City is a not-for-profit Community Interest Company based in Cardiff, hosting a range of exciting and inspiring environmental and sustainability events and workshops: www.greencityevent.co.uk
Sign up to our mailing list for future WasteLess events or email email@example.com.
MDuring Love Food Hate Waste Project 2016 (roadshows and workshops included) there was one soup that definitely stole everyone’s heart both in terms of taste and simplicity of preparation.
An easy recipe to help you use that bag of carrots you bought when you really only needed a couple. Nutritious, warming and satisfying it is versatile in its use of pulses, I actually make it with yellow split peas more often than with red lentils, but if you are in a rush lentils are a better option. If you do not have ras-el-hanout spice mixture you can increase the cumin dose, add some paprika, ground coriander, a pinch of chilli powder and a squeese of lemon. Fresh coriander or spinach complements the recipe very well. The use of almond milk is in my opinion what really makes this soup (use sweetened). And if you serve with toasted almonds it and coriander pesto you have a luxury version to indulge in.
Makes 2.5lt soup or 6 portions for main
- 700g carrots
- 350g red lentils or split yellow peas
- 2.5 litres stock
- 250ml almond milk
- 2 tsp cumin seeds
- 1 pinch chilli flakes
- 1.5 tsp Ras El Hanout spice mix
- Olive oil
- Fresh coriander or spinach (Optional)
- Wash carrots well with a vegetable brush and chop finely.
- Coat the bottom of a pot with enough olive oil.
- When hot add the cumin seeds and chilli flakes and fry for a few
- Add the carrots, with a couple of pinches of salt and stir fry for
- Add the lentils and Ras El Hanout and stir well until well coated
- Add the stock, bring to the boil and simmer for 20-30 minutes.
- Remove from the heat, add the almond milk and blend to a creamy
- Add the chopped spinach and/or coriander for a soup that will make you as strong as Popeye!
Lia’s Tips: Mix parsnips or potatoes with carrots to use up leftover vegetable. This soup is great with split yellow peas. Served with pesto and nuts it is a very filling meal. Serve with savoury muffins or toasted stale bread or croutons.