Salad Buddha Bowl

If you’re in a rush or bored of your go-to lunch, it’s time to add some colour to your plate whilst keeping it healthy! This Buddha Bowl is super easy, and by using mostly raw veggies, you’ll get the maximum amount of vitamins and minerals. (Plus, it looks great!).

Time Preparing: 15 mins
Time Cooking: 30 mins
Serves: 2
Difficulty: 1/5
Season: Autumn

Ingredients
– 1 Avocado
– 1 Carrot
– 2-3 Large Radish
– 1 Beetroot
– 80g Wild Rice
– 1 Bowl of Rocket Salad
– Handful of Goats Cheese (optional)
– Sesame Seeds
– Apple Cider Vinegar
– Olive Oil
– Salt & Pepper for Seasoning

Method
1. Start by cooking the wild rice (as per instructions) so that it will have time to cool when you’re preparing the veg
2. Steam the beetroot for 30 mins, then once cooled, peel and cut into small square pieces
3. In a pan, heat the sesame seeds for a few minutes (be careful not to burn them)
4. Peel and grate carrot
5. Wash the radishes and slice them into thin slices
6. Peel Avocado and chop
7. Get a large bowl, and begin assembling wild rice, rocket and vegetables – get creative!
8. Add the sesame seeds, 1-2tbsp of olive oil, 1/2 tbsp apple cider vinegar and some salt and pepper

 

This recipe was created for Tower Green Hamlets by Pauline Cuisine

Don’t go Stir (fry) Crazy over the Bank Holiday!

This time of year can having you feeling like EVERY Monday is a Bank Holiday. In just 7 weeks, the lucky ones of us will only have the dreaded Monday morning wake up 4 times. However, with a blast of late winter air coming, threatening potential snow flurries, we know many of you will be going a little stir crazy indoors. We’ve found some brilliant events going on locally to get the kids and/or you entertained!

German Village and Bierfest at Mile End Park, promising beers and bratwurst
Mapping the Hamlets displaying some of the 4000 maps Tower Hamlets Archives hold
ABC Photography at The Museum of Childhood

This weeks boxes contain some great stir fry veg. Pak choi in particular, goes well in literally any stir fry. Pak choi is typically found in oriental dishes, and is also known as Chinese Cabbage or Bok Choi. The texture of both leaves and stalks is crisp, and the flavour is somewhere between mild cabbage and spinach.
Check out our recipe below for a great stir fry including some of the veg in your boxes this week.

Ingredients

– Pak choi, Carrots, Courgette & Mushrooms (from box)
– 4tsp Soya Sauce
– 3tsp Honey
– 1 Lime
– Inch of crushed ginger
– Splash of sherry
– Sesame Oil
– Chilli Flakes
– Chicken or Tofu
– Rice or Noodles

Method

1. Prepare chicken or tofu and set to one side
2. Add the oil to wok and set on a high heat
3. Slice veg, make sure carrots are cut as fine as possible. Use leaves and stem from the pak choi
4. Throw the carrots, courgette, mushrooms and chili flakes into the wok, stirring regularly
5. Whilst the veg is cooking, prepare the sauce: mix the honey, ginger, soya sace and lime juice
6. Add the pak choi
7. Add the sauce and sherry to the wok, before adding chicken or tofu
8. Serve with rice or noodles

For more ideas on how to eat the vegetables in this week’s box, try searching on our webpage for past blogs!

 

This Week’s Bounty

All Boxes
Potatoes, Lincs

Carrots, Kent
Pak Choi, Kent
Leeks, Essex
Spinach, Perry Court
Parsley, Perry Court

 

Medium & Large Boxes
Courgette, ESP

Mushrooms, Suffolk

Large Boxes

White Beetroot, Lancs

 

 

Fruit Supplement
Apples, Kent (All Boxes)
Clementines, ESP (Medium & Large Boxes)
Bananas, CIV (Large Boxes)

Who run the world? Girls!

Happy International Women’s Day!

As Beyonce so rightly said, girls really do run the world and in honour of all females we thought we’d make this week’s food focus all about women.

In this weeks box you’ll find the familiar vegetable, carrot. Our orange, yellow and purple friends are packed full of antioxidants that do all sorts of wonderful things to the female body. Firstly, they have a high level of beta-carotene which has been proven to slow down ageing, carrots have also been recognised to reduce the risk of multiple cancers, including breast cancer. See, they aren’t just good for seeing in the dark!

Carrots are also great for your skin, packed full of vitamin A to preserve from the inside out, protecting your skin from sun damage. Vitamin A is also great at flushing the body of all those nasty toxins reducing your risk of acne. But, have you ever considered using carrots as a skin product? Containing natural antiseptics as well as antioxidants, this wonder veg is just as great as a fancy spa treatment but at a fraction of the price!

Check out our simple/completely natural face mask recipe below, and enjoy!

Carrot-y Face Mask

Ingredients
1 teaspoon of olive oil
2 carrots, grated
1 teaspoon honey
1 lemon

Method
1. Grate carrots and steam until soft.
2. Mash carrots in to a creamy consistency.
3. Mix in the honey and olive oil
4. Add 8 -10 drops of lemon juice
5. Bring Using your hands, gently massage the liquid on to your face
6. Leave for five minutes to dry
7. Wash off in the shower, or over the sink with warm water

For more ideas on how to eat the vegetables in this week’s box, try searching on our webpage for past blogs!


This Week’s Bounty

All Boxes
Potatoes, Perry Court
Carrots, Lancs
Onions, Cambs
Red Kale, Yorks
Esmee Rocket, Perry Court

Medium & Large Boxes
Flower Sprouts, Kent
Parsnips, Yorks
Kohl Rabi, Lancs 



Fruit Supplement
Apples, Kent (All Boxes)
Blood Oranges, ESP (Medium & Large Boxes)
Grapefruit, ESP (Large Boxes)

Carrot and Jerusalem Artichoke Soup

 

Nothing beats a hearty bowl of soup on a cold, wet Sunday! This Carrot and Jerusalem Artichoke Soup is our current favourite. See the recipe below to give it a go yourself. You can expect Jerusalem Artichokes and Carrots in your veg boxes throughout Winter.

Time Preparing: 15 mins
Time Cooking: 35 mins
Serves: 4
Difficulty: 2/5
Season: Winter

Ingredients
– 500g Carrots
– 400g Jerusalem Artichokes
– 1 large Onion
– 2 Celery Stalks
– 1ltr Vegetable Stock
– 50g Butter
– Salt and Pepper for seasoning
– Creme Freche to serve (optional)

Method
1. Peel and de-knobble your Jerusalem Artichokes before cutting them into cubes about 3cm. As you’re doing this, place the artichokes into a bowl of salty water to avoid them discolouring
2. Peel and chops the carrots, celery and onion, before adding them to a pan with the butter. Cook on a medium heat for 5 minutes then add the artichokes. Cook for a further 5 minutes until the vegetables begin to soften.
3. Add the stock then leave to simmer for a further 25-30 minutes (until the vegetables are really soft)
4. Blend the mixture in two parts, then add to the pan to heat, whilst seasoning with salt and pepper. Serve with creme freche.

Smashing Garlicky Goodness

We have garlic in our boxes again, which goes perfectly with spinach, courgettes, cucumber, carrots and mushrooms.

If you’ve had a bad day at work or home (or just for the fun of it) try preparing the Chinese smashed cucumber salad for a stress reliever. This rather unconventional culinary preparation method releases the water and softer inner lining, and preserves the crunchy parts of the cucumber. The ragged edges are ideal for soaking up the marinade ingredients, with each bite producing a satisfying crunch. There is a video to watch preparation in action if you are still feeling slightly unsure.

Obviously feel free to bash the garlic as well since that could release more of the compounds that fight disease than slicing or mincing it. Cool and crispy – an absolute classic dish that is perfect for the summer we have all been waiting for. But if the idea of banging your veg seems wrong to you, then try a more conventional chilled garlic soy sauce cucumber salad instead.

Any sunny day is worth celebrating with this marinated courgette ribbon salad. Flavour with salt as the perfect pairing to lemon and throw in some finely chopped garlic if you like and finish with some chopped herbs like chives and mint if you fancy. If you prefer a sautéed version, then lightly fry the chopped garlic until golden brown and its aroma is wafting through, then throw in the courgette ribbons and sautée until just tender, and then just a little more with the lemon juice and herbs.

If you ever despair eating your leafy greens like spinach, then banish those fears with some buttered garlic spinach which would go perfectly with fish or chicken. If you prefer a healthier olive oil alternative to butter and would like to ditch the lemon juice, then try this spinach with garlic and pinenuts version instead.

Or put it all together and try this spinach and courgette pesto parmesan puff tart, topping it off with a few slices of mushroom if you like.

If you need an idea for what to do with all your carrots then why not try this carrot, quinoa and spinach soup? You could also add in some chilli, fennel and turmeric to really turn up the spice-o-meter a few degrees. Or simply roasted caramelised carrots with garlic – add in some thyme in addition to the parsley, and some honey or balsamic vinegar if you like.

Suffering from bad breath after all those yummy garlicky dishes? Perfect time for an apple from the box, says the Daily Mail, or check out the other suggestions on Breath MD.

For more ideas on how to eat the vegetables in this week’s box, try searching on our webpage for past blogs!

This Week’s Bounty

Standard Box
* Rooster Potatoes, Lincs
* Carrots, Scotland
* Garlic, Spain
* Spinach, Yorks
Cucumber, Yorks
Courgettes, Spain
Onions, Spain
Beetroot, Lancs

Small Box
Items starred (*) above
+ Red Onions, Netherlands

No-Potato Substitute
Mushrooms, Suffolk

Fruit Supplement
Mandarins, Spain (standard only)
Cox Apples, NZ

 

Carrot, orange and mint soup

Many of us like carrots but if you are lost as to what to do with another bag of carrots this is a great recipe: orange, carrot and mint soup. Somehow the sweetness of the carrots, the tangy orange juice and the refreshing mint make for a wonderful melange, perfect for the summer.

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And all you need are the carrots and orange from the current week’s box. You can leave out the mint and it still works (that’s what we did the first time we made it). But if you don’t already grow mint, then you have to as it simply is the easiest thing to grow! Find a friend who does, simply take a cutting, put it in water, watch the roots grow and pop it in a pot. You don’t want to grow it in the ground unless you want its roots sprawling and overtaking everything else.