Exploring More Sustainable Everyday Recipe Choices
Disclaimer: I am not a professional chef!
Welcome to this month’s food blog. Thank you for joining me in my journey towards conscious and sustainable eating . I look forward to making the journey with you and learning as I go.
I am also not an expert on food nutrition nor am I a dietician but I enjoy cooking and finding ways of cooking with minimum effort whilst reducing food waste where possible.
I am trying to buy seasonal food that has been produced nearer to home .
April
Artichoke, Beetroot, Carrots, Chicory, New Potatoes, Kale, Morel Mushrooms, Parsnips, Radishes, Rhubarb, Rocket, Sorrel, Spinach, Spring Greens, Spring Onions, Watercress.
May
Artichoke, Asparagus, Aubergine, Beetroot, Chicory, Chillies, Elderflowers, Lettuce, Marrow, New Potatoes, Peas, Peppers, Radishes, Rhubarb, Rocket, Samphire, Sorrel, Spinach, Spring Greens, Spring Onions, Strawberries, Sweetheart Cabbage, Watercress.
For more information about seasonal produce in the UK, please visit the Vegetarian Society website.
This month I am sharing a recipe which is one of my staple go to recipes for using up vegetables before I do my next food shop. For this one I used some leeks,mushrooms and peppers that needed to be cooked, before they got beyond the point, but other combinations of vegetables also work just fine.
Mushrooms
All types of edible mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.In particular, white button mushrooms are one of the few non-animal sources of vitamin D. They have also been shown potential in helping to protect against cancer, treating diseases such as Alzheimer’s and benefits for heart health amongst other things.
For more information on the benefits of mushrooms and the the best way to cook them, whilst preserving their benefits, please visit the BBC Good Food website.
Bell Peppers
Health benefits vary depending on the colour of pepper and the method of cooking.
Potential benefits include:-
May reduce the risk of cataracts and macular degeneration
May reduce the likelihood of anaemia
May protect against certain chronic diseases
May delay age-related memory loss
May have blood-sugar lowering effects
For more information on the benefits of bell peppers and the the best way to cook them, whilst preserving their benefits, please visit the BBC Good Food website.
Leeks
With their unique combination of flavonoids and sulfur-containing nutrients, the allium vegetables belong in your diet on a regular basis. There's research evidence for including at least one serving of an allium vegetable in your meal plan every day. If you're choosing leeks, make your individual portion 1/2 cup or greater, and try to include at least one cup of chopped leeks in your recipes.
Mushroom and Leek Risotto stuffed Bell Peppers (serves 2)
I often just make the risotto with the peppers cooked in with the mushrooms etc and then serve with the cheese crumbled on top and sprinkled with toasted flaked almonds. The following recipe just adds a little something extra to the look of the dish!
Ingredients
Olive oil
4 bell peppers
2 leeks Thinly sliced and well rinsed and dried(I try to use as much of the leeks as possible)
300g of mushrooms sliced
3 cloves of garlic crushed ( depending on preference you may want to use more or less)
150g Arborio Rice
75ml White wine (optional can increase stock instead)
175ml Hot veg stock
150g Feta cheese crumbled
Plenty of black pepper
Salt to taste
Garnish with rocket
Method
Preheat oven to 350 degrees F (175 degrees C)
Remove the tops, seeds, and membranes of the bell peppers.
Remove the stalk from the top so you are left with a ring.
3. Arrange peppers in a baking dish with the hollowed sides facing upward. (Slice the bottoms of the peppers if necessary so that they will stand upright.) If you do this then chop up the bits you remove and add to the mixture.
4. Gently saute your leeks in olive oil until softened.
5. Add the mushrooms and garlic and saute for a few more minutes.
6. Add in the rice and stir to coat the grains for about 1 minute.
7. Add the 75ml of wine or stock and allow to bubble for 1 minute.
8. Add the hot stock and stir. Cover with a tight fitting lid, turn the heat down low and steam for 15mins.
9. Check the rice is cooked. If it needs longer or more liquid then adjust and cover for a further 5 mins.
10. Season to taste.
11. Place some crumbled feta into each pepper and add a spoonful of risotto. Repeat and then finish with some goats cheese.
12. Place the tops back on to the peppers and bake in the oven for 40 -50 mins
13. Serve on a bed of Rocket with a green side salad
Let me know in the comments below if you give this a try and how you get on.
We’d love to hear your favourite risotto recipe. If so please send them to us at sustainableshrivenham@gmail.com or share on our Facebook group Foodies for Sustainability.
Food waste tip
Finally, I just wanted to mention pot-luck leftover soup, which I make and serve with some trepidation to my husband. To my continued surprise he not only loves it but says leftover pot-luck soup is always one of his favourite meals!
I keep a box in the fridge that I put any left overs in. If I think I won’t use them for a while I will pop small boxes in the freezer. About once a fortnight we have a hearty thick soup made with whatever I have saved. Just about anything goes!
With some crusty bread it always makes a filling and satisfying nutritional meal. I often add spices for a bit of heat or some cheese and even peanut butter to boost the protein. It is a great way to make your weekly shop last longer and keep the scraps out of the food-waste bin.
If you have any tips you use for saving food waste, then please do share those too.
Next month…. I will be focusing on a seasonal food recipe using BEETROOT
Check out the local farm shops to see what seasonal veg they have in.
Happy Healthy Eating Everyone!
