Veggie Irish Stew Pie

by Liz Child

This is ultimate comfort food, and the perfect dish for a family feast. Our veggie version of the classic Irish stew is hearty with beans and lentils. Chunks of sweet root veg and meaty mushrooms simmer in a broth of bouillon, dried mushrooms and bay leaves. We’ve taken the potatoes out of the stew and put them on top in the form of colcannon. This pie is so so delicious, packed with healthy veg and heaps of flavour, you’ll be coming back to this again and again and again.

Liz x

Ingredients (serves 6)

For the stew:

  • 2 tbsp vegetable bouillon powder
  • 1 tsp dried mushrooms 
  • 3 bay leaves
  • 1 liter just-boiled water 
  • a little oil or butter for sautéing 
  • 2 onions, roughly diced
  • 3 carrots, cut into chunks
  • 3 celery sticks, sliced
  • a couple of parsnips or a 1/4 of a celeriac, cut into bite sized chunks
  • 200g chestnut mushrooms, halved
  • salt & pepper to taste
  • 1 tin cooked lentils, drained
  • 1 tin cooked beans, drained
  • 3 tbsp cornstarch, mixed with enough cold water to make a slurry

For the colcannon:

  • 10 or so potatoes, boiled
  • 150g kale, thinly sliced
  • 3 scallions, thinly sliced
  • butter, salt & pepper to taste 

Method

  1. Gather and prepare the vegetables, get the potatoes into salted water to boil and turn the oven on to 200C to warm up. Pop the kettle on.
  2. Pour a liter of boiling water into a jug with the bouillon powder, dried mushrooms and bay leaves. Stir well, this is your broth.
  3. Then, in an oven and hob safe pot, sauté the chopped onion, carrot, celery, mushrooms and parsnips/celeriac with the oil and a little salt and pepper. Stir over a medium-high heat for around 7 minutes or until the vegetables take on some colour and start to soften and reduce. Now add the broth, beans and lentils to the pot and simmer the stew for around 10 minutes.
  4. Meanwhile make the colcannon. Once the potatoes are boiled, tip the sliced kale into the pot and let it boil for just a minute. Drain and mash the potatoes and kale together with plenty of butter. Stir in the scallions and season to taste with salt and pepper.
  5. The stew should be ready, now it will just need thickening. Pour the cornstarch slurry into the stew and stir over the heat until the stew has thickened up. Then top with the colcannon and run a fork over the top to even it out and rough it up.
  6. Bake it a hot oven until the top has browned and crisped up a little and the stew is bubbling. This should take around 15-20 minutes if you get it in the oven whilst still hot. Enjoy!

Children and our connection to our food

by Kenneth Keavey

Back in March 2019, it seems like an age ago now, just before the world went a bit sideways we had a visit from a local national school of 60 or so excited children.   It was a wet windy and extremely mucky day. The kids were here to learn about food and how it’s inextricably linked to sustainability, healthy eating, climate change, and crucially the health of our land and soil.

That is me trying to share my food vision with my daughter by getting her to eat broccoli 13 years ago and failing!

They had such fun. I think my favourite moment of the tour as I was digging carrots was watching all the small hands grabbing and grappling in the mucky soil to pull out those lovely little carrots.  At one stage, in a field completely saturated with muck and water there were sixty children running and jumping all over the place, loving nature and being outside. I did extend a little compassion to the teachers who would have to round them all up at the end of the day!

They were very enlightened little people; they knew about the bees and about pesticides and climate change.

It’s funny that whilst us adults will do all we can to avoid the muck and the puddles, children embrace the messiness of it all. They are instinctively happier outside and seem to have an innate appreciation of the beauty of nature and just get on and have fun whatever the weather, and after harvesting those carrots they were adamant they were going to eat them all for their tea, and I bet they did.

What we as adults do now and the vision of the earth our children learn to see will shape the future of our planet. We are the guardians of that vision, and it would be wise to remember they do as we do; not as we say.

A little example and a little nurturing are all it takes to open our children’s eyes to the value of food. Some of the kids I spoke to thought carrots came from a supermarket shelf not from a field! You should have seen their excitement when they pulled their first carrot ever.

This disconnection from the land and the growing of food is the product of our modern food system. For most of us we are only 2 generations removed from having grown our own carrots.  How easy to change this and re-educate both ourselves and our children about the value of food, about the origin of food, and about the value of the land that we tread upon beneath our feet.

“Despite all our accomplishments we owe our existence to a six-inch layer of topsoil and the fact that it rains” Paul Harvey

We are not all blessed with a little patch of ground… I get that, but we all can manage a little flowerpot on the windowsill planted with some seeds, and how exciting to see the plants flourish. 


Maybe we owe it to ourselves and to our children to find out a little more about how our food is produced?

Kenneth

Good dirty soil and lemons not suitable for vegans…

by Kenneth Keavey

When I was a young teenager I used to work every summer for a farmer, he had a saying “there is nothing like good clean dirt!” And in fact, there was a lot of truth in that, even though at the time I had no idea what he was talking about.

A customer contacted us during the week and was concerned about the wasted soil on some of our vegetables that gets washed down the sink, and rightly so. We have thought about this long and hard and totally agree that soil management is critical to healthy food and a healthy planet.

Dirt, clay, soil the stuff that gets stuck under your fingernails is good for us. It is actually pretty healthy to get it on your hands, in fact research has shown that getting your hands stuck in clay may actually ease depression. (Mycobacterium vaccae the bacterium is found in soil and may stimulate serotonin production is currently under study)

Some of our produce comes with dirt on it, we know it takes a little more effort in the kitchen and time can be in short supply, we know when you have a busy household the last thing you want to do is to wash dirty carrots or parsnips.

But here’s the thing we are not hiding anything, you can see the dirt and it has a very important function. It is a natural preservative, it keeps the veg fresh, it keeps the flavour in. You can smell the freshness when you wash one of our dirty parsnips. Crucially leaving dirt on your veg actually helps reduce food waste!

It also avoids an energy intensive and water intensive washing process, and eliminates the need for plastic packaging plus it maintains the nutrient content of the produce

The great thing of course about soil is it can be washed off.

This unfortunately is not the case with chemicals. Many are systemic in nature, (simply put they get inside the plant or food and stay there).

Some chemicals are applied to the skins of fruits and vegetables to preserve them. The most commonly known ones are the fungicides mixed into the waxes and applied to citrus fruit.

It turns out that one of the big supermarkets are now kindly putting the names of the chemicals mixed in with the waxes on their loose citrus fruit on their website. Have a look see for yourself. (Check out the description on loose lemons on this retailer’s website. I’ll give you a hint it is a large multinational supermarket.)

Under Description (and remember this is for Lemons!) it starts by “not suitable for vegans….” Hmm now that is definitely an interesting one.

This is what is found on your conventional (Non organic) LEMONS:

Here is the list we found (Depending on country of origin, the treatment varies)

Spain:                     Imazalil/Thiabendazole/Pyrimethanil & Wax E914, E904

Morocco:               Propiconazole/Pyrimethanil/Imazalil & Wax E914, E904

Egypt:                     Imazalil/Thiabendazole & Wax E904, E914

Peru:                       Imazalil/Orthophenylphenol/Thiabendazole & Wax E903, E904

RSA:                        2,4 D/Imazalil/Thiabendazole & Wax E914, E904

And here are some fun facts about these hidden gems:

Imazalil is a suspected carcinogen and a probable endocrine disrupter (compounds that mimic or inhibit the body’s hormones, generally not good for us)

Thiabendazole is a probable endocrine disrupter

2,4-D falls into a class of compounds called endocrine-disrupting chemicals.

So, unlike the dirt on our parsnips which is harmless, and could be argued is actually improving our health, extending shelf life, locking in flavour, cutting down on plastic and can be seen, these hidden compounds reside on much of the conventional fruit that is purchased in supermarkets and are bad for our health.

Here’s to good clean dirt!

Kenneth

https://www.ewg.org/foodnews/citrus.php

BEANS beans good for your HEART!

by Lou Robbie

We are celebrating “Heart Health” this week and no better way to do so than with a warming bowl of homemade heart healthy beans!

The food we fuel ourselves with is so important when it comes to our hearts. This homemade beans dish packs in RED (like the heart) ingredients; onions, tomatoes, peppers and paprika these are all great for lowering the chances of heart disease. The beans of course are a great source of fibre that also contributes to a happy healthier heart!!

We’ve topped our beans with a protein packed poached egg, but add tofu if you wish.

All the organic ingredients can be found in our groceries www.greenearthorganics.ie/

Lou 🙂

Ingredients:

  • 1 tablespoon oil
  • 400g beans (choose black, kidney, butter or cannellini) – drained
  • 400g chopped tomatoes
  • 1 red onion, finely diced
  • 1 red pepper, finely diced
  • 2 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chilli – optional
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 teaspoon honey or maple syrup
  • To serve poached eggs or tofu and fresh chopped parsley to sprinkle

Method:

  1. Warm a frying pan on a medium heat and add the oil.
  2. Add the diced red onion and cook to soften for 5 minutes.
  3. Tip in the diced red pepper and cook for a further 5 minutes.
  4. Add the salt, pepper, paprika, cumin, chilli and honey, stir in and cook the spices for a few minutes, if they begin to catch add a tablespoon of water.
  5. Pour in the tinned tomatoes and stir in the drained beans.
  6. Simmer on low for 30 minutes. Taste the beans and adjust the seasoning if needed.
  7. Poach an egg or two in a separate pot then serve up.
  8. Scoop the beans into a bowl top with an egg or two and some chopped parsley if you are feeling fancy.

Chocolate Raspberry (Chia Seed) Hearts

by Lou Robbie

These chocolate raspberry chia seed hearts have been trending on the social channels and are the perfect Valentines sweet treat!

We love berry chia seed jam and these chocolate centres have something similar. The chia seeds swell up and give this jammy consistency that works perfectly with raspberries.

Raspberries and chocolate (milk or dark) work so well together. Make these for the one you love, your kids or treat yourself. #selflove

Happy Valentines,

Lou

Ingredients:

Method:

  1. Pop the fresh raspberries into a bowl and mash with a fork, add in the chia seeds, mix well and set aside for 30 minutes to let the seeds swell.
  2. Line a baking tray with parchment paper. To make the heart shapes, use a teaspoon to scoop a small amount of the raspberry mix and put it on the tray in the shape of a ball, flatten with the back of the spoon to make one side of the heart. Put another ball right beside the first one and smooth to make the other side of the heart and make a point for the bottom of the heart. Repeat with all the mix.
  3. Put the tray in the freezer for 2 hours.
  4. Melt the chocolate and butter together in a bowl over a pot of boiling water or in the microwave.
  5. Place one of the frozen hearts in the chocolate and spoon over more chocolate, put it on a tray to set.
  6. Melt the white chocolate and drizzle over – this is optional.
  7. These chocolate hearts will keep in the fridge for 3 days.

Boxty – Potato pancakes

by Lou Robbie

We don’t eat enough boxty in Ireland. These potato pancakes are so easy to make and so tasty. Boxty is a thrifty and clever way to use up left over mash, stretched further by adding grated raw potato! The secret to really tasty boxty is adding a small knob of butter to finish frying them on the pan.

Eat them as they are or serve with eggs, mushrooms and beans for a delicious weekend brunch.

Lou

Ingredients: makes 16 approx

Method:

  1. Peel and grate the raw potato. Place in a clean tea towel, wrap it and squeeze out the starch.
  2. Finely slice the spring onions and keep some of the green tops for garnish.
  3. Add the mash potato to a mixing bowl along with the grated potato, sliced spring onion, bicarbonate of soda, buttermilk, flour and a good pinch of salt and pepper. Give the batter a good mix.
  4. Heat a frying pan on a medium heat.
  5. Lightly coat the pan with oil.
  6. Spoon on 3 – 4 generous mounds of the potato batter.
  7. Cook gently and just like pancakes, wait for little bubbles to form.
  8. Carefully flip and cook for a further few minutes.
  9. Cook all of the boxty and then return to the pan and drop in a couple knobs of butter, let the butter melt and coat the potato pancakes. Serve straight away.

Sugar Free Flapjacks

by Lou Robbie

The days of 3 square meals has gone out the window for most. Snacking seems to be habitual to many and it definitely isn’t a bad thing so long as the snacks are packed full of energy boasting ingredients like these yummy sugar free flapjacks.

Feel free to snack on these morning, noon or night they taste so good. We favour these over individually wrapped packets from the supermarket too! #lessplasticpackaging

Tip: These flapjacks work best with really ripe black bananas. You can ripen yellow bananas by baking them in the oven for 30-40 mins at 180c or in the air fryer at 180c for 13 minutes.

Lou 🙂

Ingredients:

Method:

  1. Preheat the oven to 160c. Line a 8×8 inc baking tray with parchment paper.
  2. Put the dates in a bowl and cover with boiling water for a couple of minutes to soften.
  3. Measure the oats, coconut and seeds into a mixing bowl. Stir to combine.
  4. Discard the water from the dates and add them to a blender along with the 4 ripe bananas and melted butter. Blend to a smoothish paste.
  5. Add the paste to the mixing bowl and stir everything together.
  6. Tip the mix into the baking tray, push it down and flatten the top as best you can.
  7. Bake in the oven for 30 minutes.
  8. Cool and cut into squares.

Homemade Twix Bar

by Lou Robbie

The Twix bar is so iconic! Well known for its biscuit base, caramel centre and topped with chocolate. Would you believe me if I said these are sugar free, wheat free, dairy free and an utterly delicious alternative. #guiltfreetreats

The date and almond caramel filling is divine, make extra and use it for dipping apple slices, in brownies, on porridge or add it to smoothies.

Find all the ingredient needed in the groceries section, most of which are in compostable or reusable packaging.

Lou 🙂

Ingredients: Makes 8-10

  • For the base
  • 100g coconut flour
  • 80g coconut oil, melted
  • 60ml (4 tbsp) honey or maple syrup
  • For the caramel
  • 6 pitted dates
  • 40g coconut oil , melted
  • 1 teaspoon vanilla extract
  • 100g almond butter (or cashew butter)
  • 2 tablespoons honey or maple syrup
  • 4-6 tablespoons of hot water
  • To finish:
  • 100g good quality dark chocolate

Method:

  1. Line a small tray (4x8inch approx) or lunch box with parchment paper.
  2. Start by making the base, measure the coconut flour, melted coconut oil and maple syrup into a mixing bowl. Stir well to combine.
  3. Spoon into the tray and push down to flatten. Tip use an extra piece of parchment paper the size of the tray put it on top of the base and push to flatten with the palm of your hand. Chill the base for 5 minutes.
  4. For the caramel add all the ingredients to a small blender, pulse to blend and add the hot water as needed- you might not need it all. Blend until smooth, the consistency should be thick and not too loose.
  5. Spoon the caramel onto the base and smooth with the back of a spoon until its nice and even. Chill for at least 1 hour.
  6. After this time cut into bars and place on a wire rack or plate.
  7. Melt the chocolate gently in a pot or in the microwave.
  8. Spoon the melted chocolate over top of the bars and chill for 10 minutes. Enjoy!

Chocolate & Peanut Butter Baked Oats

by Lou Robbie

We love oats in every way, when you eat them they release energy slowly over the next few hours and make for a great start to the day! However, porridge everyday can get a bit boring so we’ve added a few good ingredients to make this indulgent baked oats dish. Of course you probably won’t have chocolate oats everyday so give this a go at the weekend or to celebrate a special day! Serve as it is or with yoghurt and banana or ice cream and berries.

Lou 🙂

Ingredients:

  • 200g oats
  • 1 banana, mashed
  • 40g mixed seeds or nuts
  • 2 tablespoons cacao powder
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 1 tsp baking powder
  • 300g milk of your choice
  • 1 egg
  • 2 tablespoon peanut butter, and extra to blob on top
  • 50g chopped dark chocolate- optional

Method:

  1. Preheat the oven 180c.
  2. Have a deep baking tray or pie dish ready to go.
  3. Add the oats, seeds, cocoa powder and baking powder to a mixing bowl and stir well.
  4. Measure the milk into a jug, crack in the egg, add the mashed banana, maple syrup and vanilla. Whisk well with a fork.
  5. Pour the milk mix into the mixing bowl and stir to combine.
  6. Pour the mix into the baking tray.
  7. Blob on 4-6 teaspoons of the peanut butter, and sprinkle over the chopped chocolate.
  8. Bake for 20 minutes, then set aside to cool for 5 minutes then serve. It goes really well with yoghurt and fresh raspberries.

Saag Aloo Gobi

by Liz Child

Saag aloo gobi = greens potatoes cauliflower. It’s a classic Indian side dish, a drier curry, delicately spiced and absolutely delicious! We find it easier to mostly make it in the oven and then quickly finish it off on the hob with the spinach/kale and lemon juice. It is honestly gorgeous, we make it so often to go with our weekly bowl of dal or chickpea masala. Or to make it a meal in it’s own right, add a drained tin of chickpeas or some chopped extra firm tofu to the pan for some protein. Don’t stress if you don’t have the brown mustard seeds or cumin seeds, just leave them out. Top with sliced chilli for an extra kick. I hope you really enjoy it.

Liz x

Ingredients

  • 1 large red onion, peeled and sliced
  • 1 cauliflower, cut into florets
  • around 6 medium potatoes, cut into bites
  • 2 tbsp oil
  • 1 tsp brown mustard seeds
  • 1 tsp cumin seeds
  • 1 tsp garlic powder
  • 1 tbsp curry powder
  • 1 tsp salt
  • black pepper to taste
  • the juice of 1/2 a lemon
  • 200g chopped kale/spinach

Method

  1. Pre-heat your oven to 200C and find a large oven and hob safe dish (or you can just use a deep oven dish). Tumble in the chopped onion, cauliflower and potatoes then drizzle with the oil.
  2. Add the whole spices, curry powder, garlic powder, salt and pepper then mix well with your hands to evenly coat each bite with the seasoning.
  3. Roast in the oven for around 30 minutes or until the potatoes are cooked through. Check and stir the dish every 10 minutes to ensure an even bake.
  4. Now place the pan on a hot hob and stir through the lemon juice and kale/spinach. Cook until the greens are wilted. Alternatively, if you are using a baking dish that is not safe on the hob, wilt the greens separately then stir through with the lemon juice.
  5. Serve hot with rice and dal or chickpea masala. Enjoy!