Wales
#VegPower! Quick Kale spaghetti
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
- Salt
- Pepper
- 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.
Melomakarona and a Happy New Year…
Well I hope you are having the most wonderful time this festive period! Whether you are resting, working, travelling (to, from and) at faraway places, having some precious time alone or sharing precious time with your loved ones, you deserve every single moment of the rest or adventure you get.
The most precious time of the winter holidays for me is between Christmas and the New Year. In Greece, our Santa Claus traditionally visited on New Year’s eve (Agio Vasili). By that time our religious or traditional fasting had finished so we could eat whatever we wanted. On New Year’s eve our grandma enchanted us with stories of the little Kalikantzaroi elves, naughty mythical creatures that hid things and played pranks on us and each other. We were allowed to stay up past midnight and often dance into the night at family or communal parties. So, I love these next few days and their promise of renewal and light. So I wanted to remind everyone that the fun is not over.
Celebrating the year that is gone, with all its ups and downs, and welcoming the year ahead is a wonderful process. It is our life that we are talking about after all. I hope you reflect but also rejoice in the thought of all times ahead.
My gift to you is my ‘Melomakárona’ recipe, the Greek Christmas biscuit, the ‘honey-macaroon’ which when baking fills your home with festive scents of cinnamon, orange and clove, and when eaten melts into your mouth in sweet delight.
Take some time to make these for yourself. And indulge in them with a nice glass of hot coffee, mulled cider and a nice red wine.
May you have a wonderful 2018 and happy times ahead!
Melomakarona recipe
Ingredients (make 30-40 biscuits)
- 500g plain flour
- 2tsp baking powder
- 1 tsp baking soda
- 175ml olive oil
- Zest of half an organic orange or one clementine
- Juice of one orange and one clementine
- ¾ tsp. ground cloves
- ¾ tsp. ground cinnamon
- 100g sugar
- 60ml cognac
- A generous handful of coarsely ground walnuts
For the syrup:
- 300ml water
- 250ml honey
- 100g sugar
- 1 cinnamon stick
Preparation (45 minutes depending on the size of your oven)
- Sieve the flour and mix in the baking powder.
- Beat the oil, sugar, baking soda, spices, citrus fruit zest, cognac and sugar well together until combined.
- Add the liquid mixture to the flour and mix well with clean hands until you have a soft, pliable dough (about 5 minutes).
- Use two non- stick baking sheets or line baking trays with baking parchment.
- To shape the biscuits use a tablespoon of dough (max) and roll into a 5-8cm long tube about 3cm wide.
- Place on the baking sheet allowing at least 3cm between biscuits. This will allow the biscuits to expand when baking.
- Before you add to a preheated oven (175 centigrade) press the middle of the biscuit tube down lightly with the back of a fork. You should be left with an oval, oblong dough shape with the markings of the fork clear on it.
- Bake for 20-30minutes in 170 centigrade or until they are firm on both sides but not too hard. This often depends on your own preference so try a couple of different baking styles to decide what you like best. I prefer my melomakarona on the softer side so that they can absorb more syrup. My cousin prefers them dry with no syrup.
- Whilst the biscuits are baking place all the syrup ingredients in a pot and bring to a gentle simmer for 5 minutes.
- As soon as the biscuits are ready throw in the syrup, soak and turn.
- Remove almost immediately or maximum after a minute if your cookies have baked too hard. The biscuits should absorb enough liquid but should not be falling apart when your remove them with a spatula.
- Place on a serving plate and sprinkle with the walnuts.
- Cool down and even refrigerate. The biscuits are better the next day.
October Recipe – An autumn stew delight
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.
Spetzofái – the last of Blaencamel Farm’s Broad Beans Crop
Whilst I may have skipped a month of sharing recipe ideas with you inspired about one of my favourite places in Wales, it seems that the summer crop that has done so well on Blaencamel Farm’s land this summer keeps going strong this first week of September. This year the almighty broad bean has inspired various summer version of one of my favourite Greek dishes, Spetzofai, a stew which hails from beautiful Pelion on the Greek mainland (the land of the Cyclopes).
This simple sausage stew requires flavoursome, good quality sausages containing at least leek with a hint of spice, fresh seasonal vegetable and beans. The freshly podded broad beans make for a lighter and quicker version of the dish. To replace the broad beans chose either giant (Lima/Butter) beans or cannellini. As I am always inspired by my Greek heritage, Welsh producers and my local farmers’ market so I recommend you use Charcutier’s Italian fennel or their Thyme sausages for this recipe. The stew follows the same cooking method as the July 2017 Fasolakia dish which is popular in Greek cuisine. You can adapt it to make your own vegan, vegetarian and meat dishes Greek-Stylee. As usual you can source most of the recipes at the Roath and Riverside Farmers’ Market in Cardiff as well as other farmer market locations supplied by the farm in Wales.
Order your seasonal Blaencamel veg box online www.blanecamelbox.com Find out more about Lia’s Kitchen and subscribe on Lia’s newsletters here www.liaskitchen.com
Ingredients (for 4 people)
- 1 onion, finely chopped
- 1 pack Charcutier Italian Fennel or Thyme sausages, in chunky cubes (280 g)
- 1 bag Blaencamel farm broad beans, podded (250g when podded)
- 2 Blaencamel bell peppers, halved, seeded and sliced
- ½ Blaencamel Hungarian wax pepper
- 4 Charlotte potatoes, washed and halved with skin on
- Optional – half a pack of Blaencamel farm spinach (200g)
- 1 bunch of parsley, roughly chopped
- 1 Tbsp. tomato paste or 1 large tomato grated
- ½ glass white whine
- 1.5-2 tsp. sea salt
- 0.5 tsp. ground black pepper
- 2 bay leaves
- 3 parmento/all spice berries
- Olive oil or extra virgin olive oil
Preparation (60 min)
- Coat the base of a wide pot with enough olive oil to cover it.
- When the oil is hot add the cubed sausage and sauté until browned.
- Add the onion, peppers, one teaspoon sea salt and sauté until the onion softens.
- Add the tomato paste or grated tomato and fry for a couple of minutes stirring well.
- Add the chunky cubed potatoes, beans of your choice and roughly chopped spinach. Stir fry for a couple of minutes until they are well coated in tomato paste and oil.
- Add the wine and the chopped parsley. Stir well.
- Add half to one tsp of sea salt and enough boiling water to almost cover the veg and meat (but don’t submerge them).
- Stir well but before you place the lid on the pot to simmer for around 40 minutes, try to push the meat and potatoes to the bottom of the pot and the beans and courgettes closer to the top so that they steam.
- From this point on do not stir so that your vegetable does not fall apart when cooked.
- The dish is ready when the water has reduced but not fully evaporated.
- Set aside for 20-30 minutes. Or for a real Greek meal enjoy (cold or in room temperature) the next day.
Enjoy with a chilled glass of Greek Agiorgitiko Wine .
July Recipe – Fasolákia with Beef
Fasolakia is one of the ultimate summer Greek dishes. The combination of new potato crops, the abundance of parsley, the tender freshness of the fasolakia (french or runner beans) is delightful in a summer stew. When I walked past the farmer market stalls last week I just knew this dish had to return. This meal is fully inspired and sourced at the Roath Farmers’ Market. So for the rest of the Saturdays and Sundays in July, do yourself a favour and head over to Blaencamel Farm’s stall or order their box online. At the moment everything at their stall has an extra special scent and flavour – the flavour of sunshine and summer.
You can make a vegan or vegetarian version of this dish but this time I have included one of my favourite, top quality meats too – dexter beef from Cig Lodor West Walian farm. Like many Greek dishes it is enjoyed in room temperature or even cold straight out of the fridge to cool you down. Get some Riverside Sourdough bread (Malted Wheat & Seeds) or some of Nata’s corn bread with this and you might be having one of your best summer meals yet. Trust me.
Order your seasonal Blaencamel veg box online www.blanecamelbox.com Find out more about Lia’s Kitchen and subscribe on Lia’s newsletters here www.liaskitchen.com
Ingredients (for 4 people)
- 1 onion, finely chopped
- 1 pack of Cig Lodor cubed beef (400-500g)
- 2 bunches of French or runner beans (fasolakia), stringed, ends chopped off and halved
- 4 small to medium potatoes, peeled and chunky cubed
- 1 large or 2 small courgettes, large cubes so the don’t fall apart when stewed
- 1 bunch of parsley, roughly chopped
- 1 Tbsp. tomato paste or one large tomato grated
- 1.5-2 tsp. sea salt
- 0.5 tsp. ground black pepper
- Olive oil or extra virgin olive oil
Preparation ( 60 min)
- Coat the base of a wide pot with enough olive oil to cover it and a bit more.
- When the oil is hot add the beef and sauté until browned on both sides.
- Then add the onion, one tsp sea salt and sauté until the onion softens.
- Add the tomato paste or grated tomato and pepper and fry for a couple of minutes stirring well.
- Add the chunky cubed potatoes and beans of your choice. Stir fry for a couple of minutes until they are well coated in tomato paste and oil.
- Finally add the cubed courgettes, chopped parsley and stir well.
- Add half to one tsp of sea salt and enough boiling water to almost cover the veg and meat (but don’t submerge them).
- Stir well but before you place the lid on the pot to simmer for around 45 minutes, try to push the meat and potatoes to the bottom of the pot and the beans and courgettes closer to the top so that they steam.
- This is the biggest secret for this dish! From this point on do not stir so that your vegetable does not fall apart when cooked.
- Cook on low flame or heat for at forty-five minutes or until the water has reduced but not fully evaporated.
- The dish is ready when the meat is really easily cut with a fork (almost falling apart).
- Set aside for 20-30 minutes. Or for a real Greek meal enjoy (cold or in room temperature) the next day.
Enjoy with a chilled glass of Greek Agiorgitiko Wine , Gerovasiliou’s Avaton Limnio grade red or a Tsantali organic cabernet.
June Recipe – Pea, Broad Bean and Courgette summer risotto
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
• Salt
• Freshly ground pepper to serve
• Grated parmesan cheese
• Some unwaxed lemon zest
Preparation (40min)
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.
The WasteLess Diaries #1
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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?
Book your seat on Wasteless 2018 here now!
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 liaskitchen@gmail.com.
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This entry was posted in Comment, Events, Review and tagged Cardiff, food, greencityevents, greenfood, liaskitchen, lovefoodhatewaste, lttileman, october wasteless, popup, Wales, wasteless, wasteless dinners, wastenot, wastereuction.