As I am sure that I have mentioned before, I am a dip fanatic.     I especially like hummus (hommus, houmus), which ever way you  choose to spell it, is delicious.   If you make your own it can also be a healthy choice as chick peas count towards one of your five-a-day, olive oil is rich in unsaturated fats, and by thinning the hummus with water it can be far less calorific than shop bought versions.  An added handful of spinach adds colour and extra goodness.   I have discovered that spinach once blitzed has a very mild flavour that can easily be masked by other flavours. 

When I was a child I would be encouraged to eat my spinach with tales of Popeye (the sailor man) who would pop open a can of spinach, gulp it down, and gain superhuman strengths.   I suspect that these days Popeye is as dated as my 1970′s placemat that I used as a prop, and modern children would prefer Shrek hummus.  (Dipsy hummus sounds wrong, and I cannot think of any more green characters apart from Fungus the Bogeyman).

Like all these things, this is a very forgiving recipe so play with the quantities to suit you.  I cook my chickpeas from dried, then free freeze them.  I think that the amount used here is about a 400g tin.    The amount will be a good dip or toast topping for 4.

Spinach (Popeye or Shrek) Hummus (Dip for 4)

230g / 8oz / 1 cup cooked chickpeas (drained and rinsed)
Large handful spinach
Juice 1/2 lemon
1 dsp olive oil
1 dsp tahini / seed or nut butter
Small clove garlic (optional)
Water to thin as needed
Salt and pepper to taste

Simply place everything in the food processor and blitz until  smooth.  Add water to achieve your desired consistency. Season to taste.

If you prefer some texture to your hummus, reserve some of the chickpeas and add to the smooth dip and pulse the food processor a few times.

In a break from chocolate and baking here is a winter warming chilli.    Using black beans, and butternut squash the chilli is spiced with cumin and sweet paprika, giving lots of warming comforting flavour, without a Scoville tolerance test to your tastebuds.   Delicious and ready in about 30 minutes.

I made this for my birthday party last week, breaking with tradition I served it with potato wedges rather than rice or baked spuds.   I think that the vast array or toppings make this special.  Despite the fact the photo does look rather topping heavy, I can honestly say there really is more chilli than toppings in the photo.    This froze well, but if you are making a batch specifically for the freezer, up the paprika and decrease the cumin, as the freezing process enhanced the cumin and muted the paprika.  My paprika comes from Hungary, sent from a friend who lives in Budapest.  Leftovers were delicious in a savoury pancake .

Black Bean and Butternut Warming Chilli (Serves 6-8)

2 tbs olive oil
2 large onions (medium chopped)
6 cloves garlic
3 tbs sweet paprika
2 tbs cumin
2 cans tomatoes
1/2 butternut squash (cut into 1inch cubes)
2 tbs balsamic vinegar
2 tbs sugar
2 cans black beans (drained and rinsed)
Salt & pepper to taste

Add the oil to a large casserole dish, fry the onion and garlic over a medium heat for about 5 mins until starting to brown.  Add the spices, stir well and cook for another minute.   Add the rest of the ingredients up to the black beans, cover and gently simmer for 15 – 20 mins until the squash is cooked.   Add the blackbeans and cook for a further 5 mins.   Season to taste.

Serve with rice, baked spuds or wedges and a selection of toppings.    Topping ideas could include guacamole or chopped avocado, salsa, shredded spring onions, grated cheese, sour cream, chopped coriander, sliced radishes, pickled chilli, sliced olives, feta etc etc.

I think that this would also be great with chickpeas.

In my last post about my co-op bags I promised a recipe to use all those last bits of salad vegetables lurking at the bottom of the fridge.   This is a simple citrus, zingy lentil salad.   I love lentils, cheap, quick, tasty, packed with protein and low GI to boot, they are a store cupboard staple.

I had about a third of an iceberg lettuce to use up.    Cucumber, spring onions and any other leaves would also work well.     Following the success of the braised iceberg, I cooked my iceberg in with the lentils for about 5 minutes, I would also cook any cucumber, but add leafier leaves such as rocket into the warm lentils.   A handful of fresh herbs would be delicious here too, if I had had tomatoes I would have thrown them in too.  I used a mix of half puy and half regular green lentils as that was what was in the cupboard.   f you do not have any harrissa a pinch of chilli or cayenne would be a good substitute.

This is another contribution to my series of easy, economical and healthy recipes of what to do with the contents of the co-op “boxes” for the Food Co-ops and Buying Groups project run by Sustain – also part of the Making Local Food Work programme funded by the Big Lottery.

Recipe: Harissa Lentil Salad with left over bits and bobs (Serves 2)

6 oz (150g) Lentils – Green or Puy or a mix
3/4 pint (425ml) Stock – I use Marigold
Salad leftovers – cucumber, iceberg, green leaves
Juice and zest of half a lemon
1 tbs olive oil
1 tsp Harissa powder (I use Steenbergs)

Simmer the lentils in a pan with the stock for about 20 mins, adding some more water if needed, you want most of the water absorbed without the lentils being dry.    If using, shred the iceberg lettuce and cucumber and add to the lentils.  Cook for another 5 minutes.    When lentils are ready (soft but not mushy) remove from the heat, drain if there is too much stock which has no been absorbed.

Pour into a serving dish, add green leaves (if using them), stir in the lemon juice, harissa or chilli and olive oil.   Season to taste with salt and pepper.

Delicious warm or cold.

Not the best of photos, but life is too short to style dal!

People know that I enjoy cooking and that I generally like to eat healthily, and well and often.  Some are also aware of my trying to stick to a vegan diet “for at least 80% of the time as it makes me feel healthier and it is better for the planet”*.   As a result I often receive offerings from friends, family and neighbours, and in the late summer, I can guarantee that there will be at least one enormo courgette making my way to my kitchen.     I love food, I particularly love free food, and being given food is best of all.     According to the BBC’s Gardening site courgettes should be harvested at 4″, I think that I would let them grow a little more, one per person as a side dish would be about right.    Occasionally one will escape harvest , courgettes, it will appear, are masters of camouflage and the enormo courgette will make its appearance and be presented to me.    I hate to waste food, so have come up with several enormo courgette coping strategies.

Here is a simply lentil dal (or however one spells it), containing chopped courgette, red lentils and spices.  I should have no need to say how good lentils are, healthy, cheap, satisfying, delicious and low GI.    It would be lovely topped with crispy onions, but this time I left them off.  A dash of turmeric would make it a brighter yellow.  This served 2 greedy people with rice.

Courgette and Red Lentil Dal (Serves 2 as a main)

Glug sunflower oil
1 tsp cumin seeds
2 tsp garam masala
1 tsp ground cinnamon
8oz red lentils
1/2 pint stock (I use Marigold)
Enormo courgette – chopped into 1cm cubes.   I used about 12oz.

Heat the oil in the pan, add the spices, stirring all the fry them for a few minutes until they release their aroma, add the lentils and stir for another minute.    Take the pan off the heat and add the stock.    Simmer for 10 mins, add the courgette and stir in.    Simmer for another 10 mins until the lentils are soft adding more water when needed.    Mine needed about another 1/4 pint, but it will depend on the amount of courgette.

Serve with rice and chutneys.   This freezes and microwaves well making it a good packed lunch.   Add some more stock to make a soup.

* My quotes; food ethics are complicated, and ever evolving, and sometimes it is just easier to give the short answer.

Along with lots of other bloggers I was recently sent a coolbag crammed full with Total Greek yogurt, which I have greatly been enjoying using and cooking with.    It is still baking hot in London and I really do not want to spend hours slaving over a hot stove so I have been spending the minimal amount of time in the kitchen.   Tuesday is co-op day and this week my bag contained some beautiful new potatoes which needed to be made into a salad.    Instead of the usual mayonnaise I used some 0% fat Total and added cucumber and mint from my window box* to make a refreshing lunch.

This is another contribution to my series of easy, economical and healthy recipes of what to do with the contents of the co-op “boxes” for the Food Co-ops and Buying Groups project run by Sustain – also part of the Making Local Food Work programme funded by the Big Lottery.

*I am not a gardener and have to have an alarm on my phone to remind me to water my herbs, but mint seems pretty hard to kill, it seems to thrive on neglect and actually needs a very good prune on a regular basis so it does not turn into a triffid.   If I can grow mint on a window sill in central London I defy anyone not to be able to grow it anywhere.

Potato, Cucumber and Mint Salad

Handful baby new potatoes
Chunk of cucumber
Greek Yogurt (I used Total 0%)
Sprig of mint – roughly chopped
Salt & Pepper to taste

Remove any dirt and mud by gently scrubing the potatoes (but try to keep the skin on, it contains most of the nutrients and taste).  Pop them in a pan and simmer until done.    When cooked drain and slice thickly.   Whilst the spuds are cooking chop the cucumber into 1/2″ chunks.   Put a dollop of yogurt into your salad bowl (I thinned mine with a splash of water as it was very thick).  Add the cucumber, mint (reserving a little for garnish)  and season.  Allow the potatoes to cool a little then stir into the salad.  Garnish with the remining mint.    Enjoy warm or chilled.

Thanks to Total for the free product samples.

You know the occasions when you have asked people for supper, then you get home 5 minutes before they are due to arrive and nothing is prepared?   I think that a bowl of dip is the perfect casual starter.  Easy to throw together from store cupboard staples and the contents of my co-op veg box, the colour is guaranteed to make anyone smile.     Rather than using tinned beans all the time I usually cook dried beans then freeze them ready to be used, it is cheaper and better for the environment and I prefer the taste.     However tinned beans are undeniably highly convenient and I keep a few tins in the cupboard ready for instant useage.

I am a huge fan of the vaccum packed cooked beetroot, they will keep for ages, taste great and add a vibrant splash of colour.   The dip was actually far more colourful than the photo shows.

This is another contribution to my series of easy, economical and healthy recipes of what to do with the contents of the co-op “boxes” for the Food Co-ops and Buying Groups project run by Sustain – also part of the Making Local Food Work programme funded by the Big Lottery.

Beetroot and Cannellini Bean Dip (Serves 4)

1 tin cannellini beans (410g)
1/2  packet cooked beetroot (or about 4oz / 125g)
glug olive oil
1 clove garlic
zest of one lemon
1 spring onion* (optional)
salt and pepper to taste

Simply open the can of beans and rinse well.  Put all the ingredients into your food processor (or into a tall pot and use a stick blender) and blend well.   Season to taste.    Serve with crudites and strips of pitta bread.   I used some chives from my window box to garnish – you could use the green part of a spring onion finely chopped.

* I have noticed a growing trend to call spring onions “salad onions”.     I am suspecting some directive that has decided that as they are not exclusively available in the spring that the name is a misnomer?   I almost prefer the American term “scallion” which to me aptly alludes to a scally wag and youthfulness?

This recipe was a happy accident,  I had been planning to make a risotto with my food co-op leek and some spring greens, but I only had half the amount of risotto rice I needed.     I often cook a mix of rice with quinoa and buckwheat to serve in place of plain rice, so I decided to experiment with a risotto that was half rice and half buckwheat.   The result was delicious and will be repeated.   Many risottos are very rich and packed full of butter and cheese, this is light and very low in fat, slow cooking in stock makes the finished risotto creamy in texture.    I added the stock in two goes and left the risotto to do its stuff over a low heat. If you so desire you can stand over it stirring all the time, but my neglected risotto seemed not to come to any harm.

Despite its name buckwheat is not actually a wheat and is a distant cousin of rhubarb.   It is high in protein and is rich in iron, zinc and selenium.   Its grains are also a similar size to risotto rice, it takes about the same time to cook and is considerably cheaper.  All in all this makes it a good thing, and a useful  ingredient that I use often.

Once again this recipe is very adaptable, I imagine that shredded cabbage, purple sprouting broccoli or asparagus would all be delicious instead of or in addition to the spring greens.  This is another in my series of easy, economical and healthy recipes written for the contents of the “boxes” from the Food Co-ops and Buying Groups project run by Sustain – also part of the Making Local Food Work programme funded by the Big Lottery

Buckwheat & Rice Risotto with Spring Greens & Leek (Serves 2)

1  small onion – finely chopped
1 clove garlic (optional) – finely chopped
1/2 small leek – finely chopped
Glug olive oil
Salt & pepper
3oz / 75g risotto rice
3oz / 75 g buckwheat
Pint  / 550ml vegetable stock (I use Marigold)
Small glass of white wine or white vermouth (optional)
Handful shredded spring greens or cabbage

Fry the onion, garlic and leek with some seasoning in a of splash olive oil for about 5 minutes until soft and translucent, stirring the whole time.   Add the rice and buckwheat and carry on cooking for another few minutes; the rice will start to turn translucent.  Add about a quarter of the stock and stir, add some more stock and the wine or vermouth, cover, turn the heat right down and leave for 5 to 10 mins.

Return to your risotto, stir and add the rest of the stock.    Leave for a further 5 minutes.  If all the stock has been absorbed add a splash of water and give it a good stir; as the rice and buckwheat cook they will release starch which will make a creamy sauce.     Keep adding more water as needed.   Once the rice is cooked, but still with some bite, add the greens and cook for a further two minutes.     Give one final stir and serve immediately.

I continue to be delighted with the vegetables from my local food co-op; not only are they incredibly cheap, but I am enjoying the challenge of coming up with ideas to use up vegetables I would never normally buy.   I think I have only ever bought turnips twice in the last 10 years and have now cooked them twice in as many weeks.     I currently have a glut of cabbage; both this and last weeks’ were untouched in the fridge last night.

I am writing a series of easy, economical and healthy recipes of what to do with the contents of the co-op “boxes” for the Food Co-ops and Buying Groups project run by Sustain – also part of the Making Local Food Work programme funded by the Big Lottery.   Here is my first, a simple tomato spiced lentil stew with cabbage stirred in at the end.     I only used 3 spices to flavour it, and only the fresh ingredients from the co-op and to save on washing up it only needs one pan.   I think that it will become a favourite; we had it with spicy potato wedges last night and used the leftovers as a pasta sauce for lunch today.   It would also go well with rice or on toast.

Spicy Tomato Lentils with Cabbage (Serves 4)

Glug cooking oil – I used olive but any light oil would do
1 tsp cumin seeds
1 tsp turmeric
Pinch cayenne pepper – to taste (This has a huge kick – more than you would expect!)
2 Onions  – chopped
Salt and pepper
200g / 8oz green or puy lentils
1 tin tomatoes
1/2 pint vegetable stock
1/4 green cabbage
Pour a good glug of oil into the pan, add the spices and cook on a medium heat for a minute.   Add the onions and fry until they are translucent.     Add the lentils, tinned tomatoes ( if they are not already chopped run a knife through them in the open can a few times) and stock and give it all a good stir, put the lid on and simmer over a low heat for about 30 mins or until the lentils are soft.     Give it a stir every 5 minutes or so and add some more water if it is drying out.

Meanwhile shread the cabbage, place in a sieve and wilt by pouring a kettle of boiling water over.    When the lentils are done (they should be soft but still have some bite) stir in the cabbage and cook for a further 3 or 4 minutes.      Serve immediately.

Caponata!  As well as its deliciousness I also love the rhythm to the word Cap-on-ah-ta!  I also wonder if this Italian aubergine based stew could also be the name of an Italian dance like the Tarantella – or maybe the dancers just eat a large plate of caponata after dancing?  Or maybe I have an overactive imagination – but do listen to some Tarantella music to get you in the mood for cooking and eating caponata!

I think the secret to aubergines is that they need cooking for far longer than you think.    They need time to reduce and gain their lovely smokey full flavour, I cooked them for at least 20 minutes, until they had reduced by about 2 thirds and were charred and soft (and my smoke alarm had gone off twice).  Aubergines soak up oil like a sponge seemingly regardless of how hot the pan is, I just used a tiny amount of oil and kept them moving whilst frying them.   I do salt my aubergines and leave for 20 minutes  before cooking them but many people do not think that it is necessary as most of the bitterness has been breed out of modern varieties.  Once the aubergines are ready then the rest of the caponata is easy and quick to put together, use whatever colour of peppers you have and add capers, pine nuts and olives to taste.    I completely forgot the olives and put an extra amount of capers in.

Caponata (Serves 4 as a side dish)

2 medium aubergines – diced and salted for 20 minutes – then rinsed well
1 medium onion – medium chopped
3 gloves garlic – roughly chopped
1 red pepper – sliced
1 orange pepper – sliced
1 tin tomatos
1 tbs white wine vinegar
1 tbs sugar
1 tbs capers
1 tbs toasted pinenuts
glug olive oil
salt and pepper to taste

Fry the aubergine until it has reduced by about 2/3rds.   This will take about 20 minutes, as aubergine soaks up oil like a sponge use a good non stick pan and keep it moving, when ready it should look like the photo.

Meanwhile fry the onion and garlic until soft, add the pepper and cook for a few more minutes, add the tomatos, charred aubergine, white wine vinegar, sugar and capers.    Cook for about 5 minutes.    Stir through the toasted pinenuts just before serving.

Serve with crusty bread to mop up the juices.    This also tastes far better reheated the next day.

Pin Head Oatmeal (Top), Rolled Oats (left), Oat Groats (Right)

I wanted the title of this post to be just Perfect Porridge, but porridge is one of those dishes that elicits a huge variety of opinions as to what is right; porridge afficinados will debate the type of oats, cooking pot, cooking liquid and stirring implement.  Every year the Golden Spurtle runs a porridge cookoff with contestents from all over the world, bringing their own oats, water and spoon / spurtle / spurkle / theevil or theedle.    One of the things that I love about the foodie world is how something as seemingly simple as porridge can become so complicated.

My primary breakfast need is something that will keep me full and satisfied until lunchtime, and porridge made entirely from rolled oats does not seem to work for me; Sophie gave an excellent explanation why porridge does not fill some people up which is well worth a read.    The benefits of oats (mainly soluble fibre which reduces chlorestrol) made me want to perserve with them for my breakfast so I started to experiment.   In the end I found that a mix of equal quantities of rolled, oat groats and steel cut oat meal produced the perfect porridge for me.

Oat groats are a whole grain and are mainly used for animal feed, happily Whole Foods sells both groats and pin head oatmeal (very cheaply) and I buy about 7lb of each every autumn to see me through the winter.   Because oat groats are such a large grain they need far more cooking; or soaking overnight.   Even after soaking and cooking they still retain a little bit of bite and give some texture to the porridge.    There is more about oat groats here.

Helen’s Perfect Porridge

Make a mix of 1/3 rolled oats, 1/3 steel cut oat meal and 1/3 oat groats by volume.

I find that an American half cup measure (3oz) with twice the volume of milk is just the right amount per person, so for 2 you need 6oz (1 cup) of mix and then 2 cups of milk* (this is just under a pint – leave enough for your coffee and there should be the right amount).    Put the oat mix in a saucepan, pour the milk over and soak overnight, in the morning cook over a gentle heat, stirring, until thickened.

Being diary milk adverse I use homemade soy & oat milk made in my Soyquick machine, using 2/3 soy beans, 1/3 oat groats.