Whether you’re an expert in the kitchen, a total newbie or somewhere in between it’s always nice to share and try new recipes. We will do our best to provide you with new and exciting ways of cooking with your new Frith Farm veg bag each week, but please do share your own successes and culinary favourites with us on our Facebook page or Instagram and we’ll add it to this web page for all your fellow members to enjoy (including us!) #Frithvegbox
Now, before we begin I will share a few little food tips that BLEW.MY.MIND. when I discovered them!
- You do NOT have to peel your veg
If you’re anything like me, you’ll have grown up watching adults tirelessly peeling veg or hearing them use that boring task as an excuse for not eating them “oh I don’t have time to cook veg”.
Peeling removes much of the nutrient and fibre rich loveliness, especially when it’s chemical free anyway. Once veg is cooked you won’t even notice the skin on it!
I don’t bother to peel carrots, beetroot, squash, potatoes (unless they’re being mashed) etc.
The obvious ones would be broad beans and onions…
- So many options
Raw, blanched, boiled, steamed, poached, roasted, fried, stir fried, stewed, grilled, fermented, cured, blended, juiced, smoked…. you get my point.
I know I mentioned boiling as an option on my last point, but I do prefer to avoid this method for my veg – especially my greens. Many of those nutrients are ‘water soluble’, which means they often leach out into the water (and down the drain) – ever noticed the water turning green? … that’s why!
If you’re a fan of boiling though, do try to simmer the veg very gently as opposed to an aggressive boil…and seeing as the veg from Frith Farm is chemical free, you can drink the water after.
You do not flavour the food, you flavour the oil which coats the food; most flavour, especially from spices are ‘fat soluble’.
(This is why water never helps with a spicy tongue, only something fatty like milk or yogurt will do the trick. I know – life changing info right there!)
Hence why spices, garlic, onion and chilli, etc. is best cooked off first before the other ingredients are added, if you add them later you’ll have an empty palate. Add oil and you dilute the taste, add water and you liquefy but not so much rinse the dish of flavour.
Keep this in mind when reading people’s recipe instructions and when making meals up on your own at home… you’ll see what I mean. . . That little extra dash of curry powder at the end won’t help – you’re better off adding some seasoning to taste (i.e. salt/pepper) and adding fresh herbs or a squeeze of lemon.
Marinating something over night helps to flavour the food item, but even still there’s often a little oil somewhere in that marinade.
I LOVE herbs! They are nutritionally dense, can offer medicinal properties in many instances and certainly add a punch of flavour. Especially great if your meal has come out a bit ‘meh’ and needs a little help. Herbs also go very nicely in a salad, which is what we do at Frith Farm – we enjoy our salads without dressing simply because the herbs do all the work.
- Do your best!
Beyond all the nitty-gritty facts and tips people will offer about food and cooking, if you’re eating a diet consisting of good quality, chemical free, local veg you really will feel the difference. The fibre intake alone will be a blessing for your digestive system, let alone the additional nutrients the fresh food will be delivering to your body. That’s without mentioning the important impact preparing your own food has on the digestive processes AND the wonderful feeling you’ll get each week when picking up your fresh food… grown with your health.
Broad Bean & Mint Dip
Fellow Frith veg box member Helena recently shared this tasty broad bean dip idea on her Instagram account @helena_kate. We love that it’s so easy!
For this recipe you’ll need a blender.
Equal parts broad beans & frozen peas
Handful of fresh mint leaves
Salt & pepper
Boil the broad beans and peas together for 7 minutes
Drain and place in a blender with the mint leaves, a squeeze of lemon and a dash of olive oil to loosen things up. Season to taste.
And voila, it’s that easy! Helena suggests serving with a warm flat bread as you would hummus.
Just reading this recipe has us inspired for tonight’s dinner! Our Frith veg box member Nina Kelly shared this lovely recipe with us – just the way her mother made it!
Olive oil or butter for cooking
One large onion, chopped
One bunch of chard, washed
Two or more small tomatoes, chopped, or boxed chopped organic tomatoes
- Warm 2 or more tablespoons of olive oil (or butter) in a frying pan over low to medium heat.
- Add onion and cook gently for a few minutes, until the onion softens
- While onion cooks, separate the chard stems from the leaves and cut into 1-inch lengths. Add stems to the onion and cook.
- Slice leaves into ribbons and add to the pan. Stir well and cook to soften.
- After 5 or so minutes, add a few ounces of water and continue to stir and cook another 10 minutes. Add more water as needed to avoid burning. Slow, long cooking with chard brings out the flavour.
- Add the tomato and cook another 5-10 minutes. The greens will have reduced greatly in volume and increased in sweetness and delicate flavour.
- Add sea salt to taste, mix well.
- Serve drizzled with a bit of olive oil.