Love Food Hate Waste

The Carrot and Cumin soup that stole your heart

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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.

Enjoy!

Ingredients
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
  • Salt
  • Olive oil
  • Fresh coriander or spinach (Optional)

Preparation
45minutes

  1. Wash carrots well with a vegetable brush and chop finely.
  2. Coat the bottom of a pot with enough olive oil.
  3. When hot add the cumin seeds and chilli flakes and fry for a few
  4. Add the carrots, with a couple of pinches of salt and stir fry for
  5. Add the lentils and Ras El Hanout and stir well until well coated
  6. Add the stock, bring to the boil and simmer for 20-30 minutes.
  7. Remove from the heat, add the almond milk and blend to a creamy
  8. 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.

 

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Waste Not Cakes! Carrot & Banana sweetness and pumpkin & mushroom savoury delight

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This year our dream team consisting of Green City Events, Cynefin Cardiff and Lia’s Kitchen will be organising more food waste reduction events in Cardiff’s Roath/Penylan, Splott and Adamsdown areas. Our first Love Food Hate Waste Roadshow on 21 November 2015 kicked off a series of roadshows and workshops to follow in 2016. We cannot explain how much we believe in what we do so we hope that our enthusiasm and dedication is contagious. Now is a great time to think about reducing your food waste and to join the fight to help do something about this ever increasing problem.

At our November 2015 roadshow we provided advice and tips on how to use our imagination to cook with what we have at home. Our savoury and sweet cake samples inspired many of you to be creative in the kitchen. So here are the recipes below. Remember don’t be afraid to replace an ingredient you are missing with another. The cake recipes were inspired by ingredients most us of are likely to waste and seasonal, affordable ingredients such as squash.

The sweet cake recipe is based on a similar recipe shared with me by a dear friend Wendy Twell about ten years ago. Whilst the savoury cake is inspired by pumpkin and winter squash which is abundant at the moment – it is designed to help people not waste some of the larger pumpkins/squash they get hold off. For more inspiration on pumpkin see here.

Follow @greencityevens, @liaskitchen, @cynefincardiff for information on upcoming events.

Thanks to www.dangreenphotography.com and Luke From Cynefin for the snaps today.

Sweet Carrot & Banana Cake

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Ingredients (8-10 portions)

  • 1 carrot coarsely grated
  • 2 ripe bananas mashed with a fork
  • 100ml/g of fat (vegetable oil or melted butter)
  • 250g self-raising flour
  • 2 tsp baking powder
  • 150 sugar (caster or light brown sugar or a mix)
  • 2 eggs
  • 50g chopped nuts of your choice or roughly chopped chocolate
  • 1 tsp mixed spices of your choices (we recommend mixing half tsp ground cardamom, half tsp ground cinnamon powder, ¼ tsp ground nutmeg)

Preparation (1.5 hours)

  1. Grease and line a 20cm long bread tin or a 20cm round baking tray with flour.
  2. Mix the flour with the baking powder and the spices of your choice.
  3. Mash the bananas with a fork and grate the carrot in the same bowl.
  4. Add the banana and carrot and mix with the flour.
  5. Make a well in the middle and add the fat of your choice and eggs.
  6. Beat well until blended.
  7. Bake in a medium oven (170 centigrade) for 45-1hr or until a skewer pierced into the centre comes out clean.

Lia’s tips:

  • If you have one banana only add another carrot. If the mixture is tight add 1-2 tablespoons of milk to make it looser so that the cake is not dry.
  • Cool down the butter a little before you add to your mixture. Mix in before adding your eggs.
  • The cake keeps well in the fridge for about a week.
  • Have too much leftover cake? Why not eat some of it for breakfast with Greek yoghurt and honey. Or soak the drier slices win some coffee and marsala or other sweet wine, topping it with sweetened yoghurt and fruit for an alternative trifle desert which will impress all your guests.

Savoury pumpkin and mushroom cake

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Ingredients (8-10 portions)

  • 1 small-medium squash/pumpkin or up to 500g peeled squash/pumpkin
  • 1 onion
  • 300g mushrooms
  • 1 small bunch of sage (30g)
  • 300g cornmeal or polenta
  • 200g plain flour
  • 4 tsp baking powder
  • 100g butter melted
  • 50-100g cheddar cubed or grated
  • 300ml milk
  • 2 eggs lightly beaten
  • 30g sugar
  • Salt
  • Olive oil for frying
  • Butter for frying

Preparation (1.5hr)

  1. Grease and line a square baking tray (25cm x 35cm) or a deep round baking tray (20-25cm diameter).
  2. Cut and peel the pumpkin or squash removing sweet. Then grate coarsely or pulse in a food processor for 2 minutes.
  3. Finely slice the onion, mix with the pumpkin, add two pinches of salt and stir fry in a little bit of olive oil for 10 minutes.
  4. Slice the mushrooms, add a pinch of salt and fry in a little butter until soft.
  5. Fry the whole sage leaves and their chopped stalk in a little butter until crispy.
  6. Mix the flours together with the baking powder.
  7. Add the sugar, fried veg, the butter, the cheese , the milk and the two beaten eggs and mix into a soft batter that is neither too tight not too runny.
  8. Season with more salt if needed and add the fried sage.
  9. Bake for 45min-1hr in a medium over (175 centigrade) or until a skewer pierced in the middle comes out clean.

Lia’s tips:

  • Raw pumpkin does not in my opinion freeze that well uncooked. Stir frying pumpkin or squash is a great way to preserve it. If you have too much cook it, cool it, freeze it and use in cakes, pies and stir fries later on in the year.
  • This recipe is adaptable to various and seasonal ingredients. You can use carrot and greens such as kale and spinach. Or add more mushrooms and less pumpkin. Ingredients such as carrot, pumpkin, courgette, aubergine are good for this cake because the keep this cake moist and soft.
  • Same with the cheese- why not use a mix of cheeses, or blue cheese or whatever you might have in your fridge.
  • You can replace the milk with yoghurt and a little bit of water.
  • If you don’t have sage tarragon is a great alternative and so is rosemary. And of course you can use dried herbs instead of fresh. 1-2 tsp should be enough for this recipe.
  • Polenta or fine cornmeal is a great ingredient to store in your pantry. Many shops on or around City road in Cardiff  sell big bags for very little money. It will come handy for many savoury or sweet cakes which you can use your leftovers. Introduce cornmeal to your life – it is a great ingredient to cook with! s
  • This cake keeps well in the fridge for about a week. It freezes well too.
  • For the summer version of this cake see here.

Practice what I preach…

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In the past couple of months I have worked with Green City Events and Cynefin Cardiff to deliver two cooking workshops and a roadshow to help the kind people of Roath to find ways to reduce their food waste.  We have done this in  the process of delivering the Love Food Hate Waste Campaign [1] in Cardiff supported by Wrap Cymru.

The week after our last cooking workshop on 21 February I decided to practice what I preach and took my own personal Love Food Hate Waste challenge. I pledged to shop very little food (apart from fresh essentials) and to eat what is already in my cupboards and freezer for the most part of the week.

The challenge was a great creative success and I saved around £30 as I only bought small quantities of milk, some cheese and some salad to complement the meals we made.

The meal I was most proud of that week was a Mexican spice inspired vegetable dish made from frozen cauliflower, quorn mince and spinach (all commonly kept in my freezer), the leftover greens that we did not use at the cooking workshop on 21 February, the final two spoons of yoghurt, a tin of black beans from my essentials’ pantry and the last cup of couscous from that bag that we have not eaten for ages. Not only did that dish give us dinner and lunch the next day, I actually froze a couple of portions in anticipation of the busy week that followed.

During my challenge I looked carefully through my cupboards and my freezer. For example, I thawed just over half a kilo of meatball mix that was leftover from one of our supper clubs and made a linguini ragú with which gave us a couple of meals for two and another frozen meal.

At the Love Food Hate Waste workshops we aimed to empower people to make personal and household changes to their food consumption and wastage. Lots of people seemed worried about getting a recipe right or that they couldn’t cook with random ingredients. So hopefully through making different mixed vegetable Ribollita soups with various herbs and whatever vegetable was available to us at the same workshop we empowered participants to be creative and daring in adapting recipes to what they have or can afford. Experimenting is the way!

I would definitely recommend Eat-What-You-Have weeks like mine as they will help you sort through your cupboards and freezer. Making shopping lists or using the online Love Food Hate Waste App on your smart phone can help you loads with shopping and meal planning. And if you fancy being inspired by seasonal ingredients or what is on offer, why not browse www.lovefoodhatewaste.com for ideas.

One of the most useful tips I could give you to save food and money is to be aware of what you already store in our cupboards before heading back to the shops. Also storing food correctly, e.g. labelling it, using airtight containers or keeping your fridge temperature low will make you yield more meals from what you buy. Using your freezer more and keeping it tidy is another step to help you achieve this by prepping food in advance, storing the right amount of frozen basics or storing extra portions from meals.

The whole process of this project has made me think long and hard about food waste and food poverty. According to the Trussell Trust the number of people using food banks has almost tripled since last year. And whilst this is because of the increase in the number of food banks set up, a noteworthy effort to help an increasing number of people in need, I cannot reconcile this fact with the amount of food still being wasted in the UK. It is estimated that we still throw away 7 million tons of food and drink a year. This is food is costing all of us £12.5bn each year.

Today I was reading about France’s Good Samaritans law which protects those helping someone in need or peril from being sued or accused if something goes wrong. It is important to protect public health and to minimise risk for people in the food sector. But I wonder, would the introduction of a ‘good Samaritan’ legal principle in the UK encourage all of us personally as well as larger corporations or small (food) businesses to do more to address food poverty or to donate food that we would have otherwise wasted?

Our next and last Love Food Hate Waste Roadshow is on 10 March at Cardiff University Students’ Union.

[1] Love Food Hate Waste is a campaign that has been running since 2007 and run by WRAP, a well-established not-for profit company that is responsible for a lot of good work in on resource efficiency and waste reduction across the UK.