Colcannon

by Liz Child

This St Patrick’s Day favourite combines the two best vegetables of all time – potatoes and kale. Don’t let anyone tell you these humble vegetables are nothing less than extraordinary!

Potatoes (especially when you leave the skin on) are a delicious source of fibre, energy giving carbohydrates, antioxidants, potassium (more than a banana!) and magnesium. They also contain vitamin C, calcium, folate and vitamin B6.

Kale is well known for being a superfood. The humble kale, grown right here on our farm in Galway, is one of the most nutrient dense foods on the planet and contains well over 100% of your daily needs for Vitamins A, C and K as well as a whole host of other vitamins, minerals, antioxidants, fibre and even an omega 3 fatty acid!

So we say this dish is not just for St Patrick’s Day, make colcannon regularly as a side dish or as a topping for your pies.

Liz x

Ingredients (per person)

  • 1 large or a couple of smaller potatoes, scrubbed and chopped into even chunks
  • 3 kale leaves, rinsed, tough stems removed (save the stems, they are delicious finely chopped and added to stir fries, stews, soups etc)
  • 1 scallion, sliced
  • 1 tbsp butter
  • salt and pepper to taste

Method

  1. Get your potatoes boiling in a large pot of water. Meanwhile tear up your kale leaves into small pieces and place them in a steaming basket or metal colander.
  2. When the potatoes are nearly cooked through, place the steaming basket/colander of kale over the pot and put the lid on. Let the kale steam until wilted and soft – this only takes around 3 minutes so keep an eye on it.
  3. Remove the kale and drain the soft potatoes, then tumble them back into the warm pot. Mash the potatoes with the butter and season with salt and pepper to your taste. Then stir through the wilted kale and chopped scallions.
  4. Serve with an extra dollop of butter as a side dish. It’s also delicious as a shepherd’s pie topping, baked in the oven to crisp up – see pic below.

Parsnip Tarte Tatin

by Liz Child

A tarte tatin is traditionally made with apples as a dessert, but we love making savoury versions too. It’s a great way to showcase a seasonal vegetable and make it the star of your meal. The result looks fancy and tastes amazing, but the secret is it is sooo easy to do. Serve with some fresh salad and a zingy dressing, with some cheese, nuts, seeds or beans scattered on top for a little protein and you’ve got a wonderful, balanced, plant based meal ready to share with friends or family.

Liz x

Ingredients (serves 6 -8 depending on sides)

  • 50g butter (we love our new Naturli vegan butter) – chopped into small pieces
  • 2 tbsp olive oil
  • 1 tsp sugar
  • 1 tsp salt (or to taste)
  • 2 tsp thyme leaves (fresh or dried)
  • black pepper to taste
  • 2 large parsnips sliced into finger sized wedges (enough to tightly cover the base of your dish)
  • a sheet of puff pastry (check the ingredients, many are made dairy free now – or make your own)

Method

  1. Pre-heat the oven to 200C and find a large, round oven proof dish. Or you can use a square/rectangular dish too of course, anything that your sheet of pastry will fit in comfortably.
  2. Dot half the butter around in the base of your dish. Drizzle over half the olive oil and then evenly sprinkle the sugar, half the salt, half the thyme and a good grind of black pepper.
  3. Arrange the slices of parsnips over the butter and seasoning. Aim for complete coverage and one tight layer.
  4. Dot over the remaining butter and drizzle the oil, sprinkle the rest of the salt, thyme and another grind of pepper.
  5. Place the dish in the oven until the parsnips are soft and starting to caramelise. This should take around 30 minutes but keep an eye on them as ovens vary.
  6. Remove from the oven then quickly and carefully place the sheet of pastry over the hot parsnips and put the dish back in the oven right away.
  7. After 15 minutes or so, the pastry should be risen and golden brown. Remove the dish from the oven and place a large, heat proof plate or chopping board over the dish.
  8. Then use oven gloves to carefully, but very quickly, flip the plate/board and dish over. Still using gloves, pick the now upside down dish up off the plate/board and you should be left with a beautiful parsnip tarte tatin!
  9. Slice and serve whilst still warm with salads. It’s delicious cold too, so if you have any leftovers, eat for lunch the next day.

Vegan Pancakes

by Liz Child

Is pancake day is the best day of the year? How do you like yours? The classic lemon and sugar? Rolled up with chocolate spread? Or filled with something savoury like wilted spinach and cheese. We love this simple crepe recipe that happens to be egg and dairy free.

Liz x

Ingredients (serves 4)

  • 1 mug of flour
  • 1 tsp sugar
  • 1 tsp baking powder
  • a pinch of salt
  • 2 tsp olive oil
  • 1 & 1/2 mugs oat milk
  • dairy free butter for frying
  • fillings of your choice

Method

  1. Measure the flour, salt, sugar, baking powder and olive oil into a mixing bowl.
  2. Whisk whilst slowly pouring in the milk until you have a smooth batter. Let the batter rest for 20 minutes before frying or you can even make it the night before and keep it in the fridge overnight.
  3. Use a cast iron or non stick pancake pan for best results. Heat the pan to medium-high and add a tsp of butter. Let the butter melt and tilt the pan back and forth to spread the butter evenly around the base. Add a ladle of the batter to the pan and tilt it again to swirl the batter into a thin, even layer.
  4. Cook on the first side for a couple of minutes or until golden brown underneath. Then carefully flip the pancake and cook on the second side for another minute.
  5. Repeat until you have used all the batter and enjoy with your choice of fillings. Our favourite? A squeeze of fresh, organic lemon or blood orange and a small sprinkle of raw cane sugar.

5 Foods for Heart Health

by Liz Child

Heart health is central to overall good health. In Ireland, heart disease is the leading cause of death. Approximately 10,000 people die in Ireland from Cardiovascular Disease each year, accounting for 36% of deaths. Thankfully there is a lot we can do to prevent heart disease. As well as avoiding stress and moving our bodies, what we eat can really boost our heart health. These 5 main heart-healthy food groups are important to include in your diet. We can make it easy with a regular delivery of fruit, veg and groceries to your door. Explore all we have to offer here. We deliver nationwide to every address in Ireland and Northern Ireland.

Check out these recipes developed specifically with heart health in mind – Heart Health Bowls and Smoothies for Heart Health.

1. Leafy Greens

Leafy green vegetables like spinach, kale, chard and cabbages are exceptionally high in vitamin K and nitrates. These help reduce blood pressure and improve the function of our arteries. Studies have shown that a higher intake of leafy greens is associated with a lower risk of heart disease. We always have a good range of leafy greens in our online shop. We grow a lot of organic kale, cabbages, spinach and chard on our farm here in Galway, and we also source greens from other organic farms when we don’t have enough of our own grown produce. It’s very important to us to keep your leafy greens needs fulfilled year round.

2. Whole Grains

Choosing whole-grains over refined grains can help improve your heart health. Whole-grains (like oats, barley, buckwheat, brown rice, wholewheat flour, quinoa…) include all three nutritious parts of the grain as it is found on the plant: the bran, germ and endosperm. Refined grains (like white rice, white flour and associated products like pasta, white breads/crackers etc), on the other hand, are processed and some of the grain is removed. Wholegrain foods therefore contain far more fibre, vitamins and minerals than refined grain foods. Studies show that eating whole grains lowers cholesterol and blood pressure, which leads to a lower risk of heart disease. We stock plenty of whole grains in clever compostable packaging. Check out our range of sustainable groceries to compliment our organic fresh produce here.

3. Healthy Fats

Nuts, seeds, avocados, olive oil… foods rich in unsaturated fats and essential fatty acids are crucial for heart health. They increase ‘good’ cholesterol which reduces ‘bad’ cholesterol and improves your blood pressure. Cholesterol is arguably one of the most misunderstood substances. Your body needs cholesterol to perform important jobs, such as making hormones and building cells. It can be complicated but generally foods made from animals, including red meat, butter, and cheese, have a lot of saturated fats. Whereas plant based sources of fats like avocados, olive oil, nuts and seeds contain healthy unsaturated fats.

4. Legumes

Beans, chickpeas and lentils are incredibly healthy foods. Good for you and good for the planet, not to mention affordable and filling. Legumes are especially beneficial for heart health because they are high in resistant starch (which your microbiome loves) and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure, and decrease inflammation.

5. Antioxidant Rich Foods

Berries, beetroots, tomatoes, green tea, dark chocolate… foods that are high in antioxidants are good for your heart. When we eat fruits and vegetables rich in antioxidants, our bodies use them to prevent cell damage, reduce inflammation, and protect the health of our heart.

Vegan Sources of Umami

by Liz Child

Good cooks will all instinctively know about balancing the tastes; sweet, sour, salty and bitter, but there’s a very important 5th taste, umami, that is trickier to describe. The Japanese translation of ‘umami’ is a delicious savouriness – but how is that different from salty?

I would describe it as a sort of humming background flavour, rich and rounded, associated with broths and meat, but it is also very prevalent in plants. Umami is found in foods that contain a high level of glutamate, a naturally occurring amino acid. Although many of these foods are animal products, it does occur in plant based foods too, so no one needs to miss out on the 5th taste. Here are some plant based ways to get more umami in your life.

Seasoning, Spices & Herbs

Use spices like smoked paprika, cumin and coriander seeds to impart a smokey, meaty umami to many dishes. Toast the spices before adding them to your dish to release the oils and make the most of all that flavour.

Green tea (and black tea) is umami rich, add it as a secret ingredient in your brothy soups and stews for an extra layer of flavour. Try brewing an umami rich broth of green tea, dried mushrooms and dried seaweed. Drain, stir in some miso paste and enjoy with vegetables, silken tofu and noodles.

Nutritional yeast brings umami in a cheesy form, it’s a great replacement for parmesan cheese. Use it to sprinkle over popcorn, risotto, soups or pasta, or whisk it into a vegan cheese sauce.

Mustard, miso, soy sauce, toasted sesame oil…all make brilliant seasonings or marinades to add umami to your vegetables.

Vegetables

Mushrooms, seaweed, tomatoes, onions, garlic, broccoli, beetroot, cabbage, celery and more are all naturally high in delicious glutamates.

Dried vegetables have an even more concentrated supply so think about adding dried mushrooms, tomatoes and seaweed into your dishes for an extra layer of flavour. Tomato puree is another way to get a concentrated dose of umami.

Fermenting or cooking your vegetables in certain ways adds even more umami deliciousness! Read more about that below.

Fermented Foods

Fermented vegetables go far beyond sauerkraut and kimchi. Think about adding miso, soy sauce, wine, dark vinegars, beer, kombucha, mustard, olives, chocolate, coffee, capers…to your cooking. All these mouthwatering fermented foods are mouthwatering for a reason.

Cooking Techniques

The way you prepare a vegetable can markedly affect its flavour. Think about the difference between a boiled Brussels sprout and a roasted one. Roasting, grilling, pan frying, charring, smoking, barbecuing, caramelising…all these techniques will increase that essential umami flavour in your dish.

Toasted or caramelised flavours are so good! Add toasted sesame oil and toasted seeds to your meals for an instant savoury hit.

Butter Tofu – Curry

by Liz Child

This is one of our favourite twists on an Indian takeaway. The traditional North Indian dish is ‘butter chicken’ and it’s all about that rich, creamy and buttery tomato gravy. It’s mildly spicy and savoury, popular with the whole family. This is the perfect store-cupboard supper too, just the thing for those days when you’re running low on fresh ingredients.

We have replaced the dairy in the traditional recipe with Naturli butter and creamy coconut milk. And in place of chicken, our extra firm blocks of organic tofu. We also love this recipe with cauliflower, chickpeas or chunks of aubergine or mushrooms in place of the tofu. Whatever you decide to cook and fold through this mouthwatering sauce, you are guaranteed to lick your plate clean. It’s that good!

Liz x

Ingredients (serves 4-6)

Sauce

Tofu

  • 6 heaped tbsp cornstarch
  • 1 tbsp turmeric
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 600g extra firm tofu, drained and cubed (or sub with cooked chickpeas, cauliflower florets or cubed aubergine or mushrooms)
  • 50g butter

Method

  1. Start with the sauce. Put the onion, garlic, spices and seasoning into a blender and blend into a thick paste. Fry the paste in a heavy bottomed, deep saucepan with the butter for 10 minutes or until dark brown and very fragrant.
  2. Empty the two tins of tomatoes into the blender and blend them until smooth too. Add to the curry paste and simmer and stir for a further 10 minutes until the sauce is rich and slightly reduced.
  3. Add the tin of coconut milk, stir and taste for seasoning. Keep the sauce warm while you cook the rice and tofu.
  4. Drain your blocks of extra firm tofu and cut into bite sized cubes. If you are subbing with vegetables, cut into bite sized pieces and dunk in milk. In a wide bowl, mix the cornstarch, turmeric, salt and pepper. Tumble the tofu into the bowl and use your hands to mix well and ensure each piece is coated in the seasoning. (If you are using vegetables, dunk the veg in the milk first then roll in the seasoned cornstarch).
  5. Heat up a large frying pan (or two) and add the butter. When it starts to melt, add the coated tofu (or vegetables) and cook on a medium-high heat until crispy and golden on the bottom. Then carefully turn the pieces to cook on the other side. Keep turning and cooking until the tofu (or vegetables) is golden brown, hot and crispy.
  6. Fold the cooked tofu (or vegetables) through the warm curry sauce and serve with basmati rice and chopped coriander.

Back to Basics – Vegan Swaps

by Liz Child

These days it is easier than ever to make plant based swaps. Here’s a quick summary of simple switches to help you on your Veganuary journey. We stock the best organic groceries in our vegan section to make it easy for you.

MILK is one of the easiest switches to make. There are lots of delicious options out there. Our favourite is oat milk as it has a fairly neutral but gorgeously creamy flavour and texture. It also happens to be the most environmentally friendly option.

BUTTER is easy to switch too. We have a few organic options which (unlike most dairy free spreads) do not contain palm oil. A couple of soft, spreadable ones, Cocovit and Natruli, and the most amazing Naturli Butter Blocks.

CHEESE is a little trickier but not impossible. Dairy cheeses contain casein, an addictive property which makes cheese very hard to give up. But there are more and more delicious vegan cheeses on the market and we are proud to stock some of the best in the world. Have a look at our range here. We also stock nutritional yeast flakes which are tangy, salty and delicious! sprinkle them over pasta like parmesan or over popcorn, or stir into a vegan béchamel sauce for that essential cheesy favour.

EGGS are tricky, but not altogether impossible, to replace if you want them boiled, poached or fried. But scrambled silken tofu is surprisingly similar to soft scrambled eggs. It’s all in the seasoning. Replacing eggs in baking is easy. Follow tried and tested vegan cake and pancake recipes on our blog. Sometimes eggs are simply replaced with raising agents and plant milks, sometimes they are replaced with mashed bananas, apple sauce, milled chia or linseeds. Egg whites can be replaced with aquafaba, the liquid from a tin of chickpeas.

MEATS won’t be missed if you make sure your meals are well balanced with proteins and fats from beans, lentils, nuts and seeds. Meat isn’t missed at all if you cook traditional meat free recipes of course, but we all crave the food we have grown up eating. So replace mince with green or brown lentils and crumbled walnuts to make your bolognese sauces, shepherds pies, chillies etc – it’s all in the seasoning. Replace diced meat in stews and curries with beans and chickpeas or diced tofu. For pulled pork try replicate the texture with jackfruit, pulled mushrooms or aubergines. If you’re craving a steak, try a juicy vegetable steak made from a thick slice of cauliflower or celeriac or a couple of big, roasted, meaty portobello mushrooms. For roasts, burgers and sausages try making nut loaf or beetloaf and shaping it to your needs. For fish try firm tofu, score it thinly and marinade in lemon juice and seasoning, wrap with some nori seaweed, dip in batter or breadcrumbs and fry or bake. 

Lentil Ragu

by Liz Child

This lentil ragu is a firm family favourite. It’s quick and easy to make, full of flavour and nutrition (lentils are a powerhouse of fibre, protein, potassium, iron and folate) and it can be frozen in portions to use on busy days. I use this as a ‘base’ recipe but often add or switch the vegetables with the seasons. For example, the carrots can be swapped with swede, beetroot or squash, the mushrooms could be replaced with aubergine or crumbled walnuts. We usually stir it through pasta or layer it up in a lasagne but it also makes a great cottage pie when topped with mash and baked.

You can also tweak the seasoning and turn this Italian-style ragu into a Tex-Mex-style chilli non-carne! Just use chilli, cumin, coriander, bay, oregano and smoked paprika in place of the herbs, and add a drained tin of kidney beans and peppers to the mix too. This adaptable lentil ragu recipe is just thing to add to your repertoire for hearty family meals.

Liz x

Ingredients (serves 4)

  • 2 tbsp olive oil
  • 1 onion, diced
  • 4 cloves of garlic, diced
  • 2 carrots, diced
  • 3 sticks of celery, diced
  • approx 10 chestnut mushrooms, diced
  • 1x 400g tin of chopped tomatoes
  • 1x 400g tin of green lentils, drained
  • 2 bay leaves
  • 1 tsp each: fennel seeds, thyme and oregano
  • optional splash of red wine…
  • salt and pepper to taste (roughly a tsp of each)
  • pasta to serve (100g dried weight per person) we stock a range of organic wheat, wholegrain and gluten free varieties

Method

  1. Gather and prepare your ingredients and find a large pan to cook your ragu in. Get a big pot of water on to boil for the pasta.
  2. Sauté the onion with the olive oil for roughly 6 minutes over a medium-high heat until softening and starting to take on some colour.
  3. Then add the salt, pepper, fennel, oregano, thyme and garlic and stir for a minute to release and wake up the flavours.

4. Add the diced vegetables and sauté for 5-10 minutes until they start to soften and cook in their own juices. Then add the chopped tomatoes and bay leaves.

5. Swirl the juices out of the tin into the pan by filling the tin with water. Then add the drained lentils and simmer for about 10 minutes or until the sauce is rich and delicious. You may need to add a splash of water (or red wine) to loosen the sauce if it is starting to look a bit dry. (This is a good time to get your pasta into the now-boiling water).

6. Taste and adjust the seasoning if needed with more salt or pepper. Then stir through the cooked and drained pasta and enjoy! Serve with fresh basil leaves and an extra drizzle of good olive oil.

Plant Based Béchamel

by Liz Child

Having a good béchamel sauce in your repertoire is so useful. I bring this sauce out really regularly for weekday dinners like macaroni cheese, for cauliflower or broccoli cheese for a Sunday roast (or a combination cauliflower/broccoli/macaroni cheese is SO good). I use it for the cheesy, creamy layer in lasagnes and moussakas and I use it for creamy mushroom, leek and white bean pies topped with pastry or mash. This vegan version (made with nutritional yeast instead of cheese, creamy oat milk instead of cow milk and some delicious olive oil instead of butter) is so delicious, nutritious and really quick and easy to put together. Simply whisk the ingredients together cold. Then put the pot over a medium heat and whisk and cook it into a thick sauce! How do you use béchamel sauce?

Liz x

Get the ingredients delivered with your veg box! Browse our range here.

Ingredients

  • 150g plain flour (wheat, spelt or even a gluten free plain-flour blend all work)
  • 20g nutritional yeast (or more to taste)
  • 6 tbsp olive oil
  • 1 tbsp Dijon mustard
  • 1/2 tsp ground nutmeg
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 litre oat milk (or any unsweetened plant milk you like)

Method

  1. Measure all the ingredients into a cold pan and whisk them together.
  2. Put the pan onto a medium heat and cook and whisk slowly until it thickens into a creamy sauce.
  3. Taste and adjust the seasoning as needed with more salt and pepper or more nutritional yeast if you want a cheesier flavour.
  4. It’s that simple! Now stir through cooked pasta or cauliflower or broccoli and bake until bubbling and golden on top. Sprinkle with breadcrumbs and more nutritional yeast for a golden crunchy topping? Or spoon between layers of lasagne sheets and ragu for a gorgeous lasagne. Fold through sautéed mushrooms and leeks, stir in a drained tin of white beans and top with pastry or mash for a cosy, creamy pie…

Bang Bang Broccoli & Black Beans

by Liz Child

We are harvesting so much broccoli from our fields at the moment! Expect lots in your set boxes or add some to the ‘build your own’ box for a special reduced price. Broccoli is brilliant! Broccoli is a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid. A real Irish super-food! I’ll be steaming some batches to put in boxes in the freezer to add to loads of different meals. Here’s one of our favourite family meals that uses a lot of broccoli.

Bang bang chicken is a traditional Sichuan dish of poached chicken which is then ‘banged’ to shred it and dressed in a spicy sauce. It’s a refreshing dish served with julienned cucumber. This is my plant-based nod to that classic. Definitely not authentic, but delicious none-the-less. It’s really simple. Nutritious broccoli and black beans are drenched in a spicy sauce, sprinkled with sesame seeds and then roasted. You can serve it with rice or noodles, or it’s delicious as a warm salad with spiralized courgette.

Liz x

We stock lots of great organic groceries alongside our farm fresh vegetables.

Ingredients (serves 4)

  • 2 heads of broccoli
  • 2 tins of black beans
  • 4 tbsp maple syrup
  • 4 tbsp lime juice (or vinegar)
  • 4 tbsp vegetable or toasted sesame oil
  • 4 tbsp soy sauce (or tamari if you need gluten free)
  • 6 garlic cloves
  • a big thumb of ginger
  • fresh red chillies to taste
  • 6 tbsp sesame seeds
  • scallions, fresh coriander and extra chillies to serve
  • rice or noodles to serve

Method

  1. Preheat your oven to 200C and find a large roasting tray, or two trays if you don’t have a very large one. You want to be able to spread the ingredients into a single layer.
  2. Trim as little as possible off the stalks of the broccoli. Just a sliver off the end is usually enough – those bits can go in the compost bin. Then cut the whole stalk away from the florets, slice it in half lengthways and then slice each half into long, thin strips. Put them in the roasting dish. Then cut the heads of the broccoli into bites sized florets and add them to the roasting tray too.
  3. Drain the tins of black beans and add them to the tray. Then make the dressing.
  4. Mix the soy sauce, oil, lime juice/vinegar and maple syrup in a bowl. Finely dice the chilli, garlic and ginger and add them to the bowl. Mix well and then pour the dressing over the broccoli and black beans.
  5. Use your hands to mix the sauce into the broccoli and beans, then spread the ingredients out into a single layer. Sprinkle with the sesame seeds and put the tray into the oven to roast for just 20 minutes or until the broccoli is tender.
  6. Meanwhile cook your rice or noodles and prepare the toppings. Slice scallions, coriander and extra red chillies.
  7. Serve in bowls and enjoy hot or cold. We like to make an extra batch of the dressing with toasted sesame oil but without the raw garlic and ginger to drizzle over the finished dish too to make it extra juicy and spicy.