The Knobbly Plate

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Wild Strawberries

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In the quiet embrace of the forest, where sunlight filters through ancient trees, a hidden treasure awaits the patient seeker. Among the emerald leaves and whispering grasses, wild strawberries lie like scattered rubies, their crimson glow a secret gift of the earth. Each berry, a delicate promise, holds within it the essence of summer, the sweetness of sunlight, and the memory of rain.

Kneeling among the ferns, fingers brush against the tender fruit, plucking them with reverence, as if gathering tiny jewels from nature’s own crown. The taste is a fleeting moment of bliss, a connection to the wild and untamed, where the boundaries between human and earth blur. Each berry savored is a communion with the past, with ancestors who once foraged in these very woods, guided by the same instinctual knowledge.

Foraging for wild strawberries is a dance with time, a meditation on simplicity, where the heart slows to match the rhythm of the forest. It is an act of humility, of bowing to the land that sustains us, of recognizing the abundance that lies hidden in plain sight. In these quiet moments, we find not just sustenance, but a deeper understanding of the intricate web of life, where every tiny fruit is a testament to the beauty and generosity of the world.

A Vibrant, Fresh, Colourful Summer Salad

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A vibrant summer salad is a symphony of nature’s colors and flavors, a radiant tapestry woven with the golden glow of roasted carrots, the deep crimson of beetroot jewels, and the emerald embrace of tender greens. Each bite is a burst of sunshine, sweetened by the honeyed kiss of caramelized roots and the tangy notes of balsamic drizzle. Toasted nuts add a whisper of earthiness, while crumbled cheese melts like morning dew upon the leaves. It’s a celebration of summer’s bounty, a dance of textures and tastes that delights the senses and nourishes the soul.

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A Vibrant, Fresh, Colourful Summer Salad
Author: 
Recipe type: Vegetarian
Cuisine: European
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • * Roasted Vegetables:
  • * 4 medium carrots, peeled and cut into thin strips
  • * 2 medium beetroots, peeled and cut into wedges
  • * 2 tbsp olive oil
  • * 1 tbsp honey
  • * 1 tsp cumin seeds
  • * Salt and pepper to taste
  • * Salad:
  • * 4 cups mixed salad leaves (e.g., arugula, baby spinach, and watercress)
  • * ¼ cup crumbled goat cheese or feta
  • * ¼ cup toasted walnuts or pecans
  • * ¼ cup pomegranate seeds or dried cranberries
  • * Dressing:
  • * 3 tbsp extra virgin olive oil
  • * 1 tbsp balsamic vinegar
  • * 1 tsp Dijon mustard
  • * 1 tsp honey
  • * Salt and pepper to taste
Instructions
  1. Roast the Vegetables:
  2. * Preheat the oven to 400°F (200°C).
  3. * Toss the carrots and beetroot with olive oil, honey, cumin seeds, salt, and pepper.
  4. * Spread them on a baking sheet and roast for 25-30 minutes, until tender and caramelized, stirring halfway through.
  5. Prepare the Dressing:
  6. * In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey, salt, and pepper.
  7. Assemble the Salad:
  8. * In a large salad bowl, toss the mixed salad leaves with a bit of the dressing.
  9. * Arrange the roasted carrots and beetroot on top.
  10. * Sprinkle the crumbled goat cheese, toasted nuts, and pomegranate seeds or dried cranberries over the salad.
  11. * Drizzle with more dressing as desired.
  12. Serve:
  13. * Serve the salad immediately, either as a light meal on its own or as a side dish.
  14. This salad is a perfect balance of sweet, savory, and tangy flavors, making it an indulgent yet healthy choice for summer.

 

 

Nettle Pasta

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So today I thought I would give my body a real boost from nature. So I decided to collect and make some nettle pasta for dinner tonight. Didn’t have to walk far as my local church yard is full of fresh nettles and as they are seen as a weed I just knew the vicar would be happy for me to remove a bag full or two. Here are the benefits of eating nettles. Also another great benefit is in your pocket. A bag of 00 pasta costs around £1.25 and you only need about 20p worth of that flour to make this meal. Everything else is absolutely free. In todays cost of living crisis that makes this meal a real bargain.

Eating nettles offers several health benefits, as they are a nutrient-dense plant with a long history of use in traditional medicine. Here are some of the key benefits:

  1. Rich in Nutrients: Nettles are packed with vitamins (A, C, K, and several B vitamins), minerals (iron, calcium, magnesium, and potassium), and antioxidants. They also contain essential amino acids and are a good source of protein for a plant.
  2. Anti-inflammatory Properties: Nettles have been traditionally used to reduce inflammation. They contain compounds like polyphenols and flavonoids, which help in managing inflammatory conditions like arthritis.
  3. Allergy Relief: Nettles have natural antihistamine properties, which can help alleviate symptoms of hay fever and other allergic reactions. They work by inhibiting the production of histamine, a compound responsible for allergic symptoms.
  4. Supports Digestive Health: Nettles are a natural diuretic and have been used to relieve water retention and improve kidney function. They also support healthy digestion by acting as a mild laxative.
  5. Boosts Immune System: The high vitamin C and iron content in nettles can boost the immune system, helping to fight off infections and prevent anemia.
  6. Promotes Skin Health: Nettles are often used in skincare for their anti-inflammatory and antioxidant properties, which can help treat conditions like eczema and acne. They also promote healthy hair and scalp when used topically.
  7. May Support Cardiovascular Health: Nettles have been shown to lower blood pressure and improve circulation, thanks to their diuretic properties and ability to reduce inflammation. This can contribute to overall heart health.
  8. Helps with Pain Management: Nettles have been traditionally used to relieve pain, especially joint and muscle pain, through both ingestion and topical application.
  9. Blood Sugar Regulation: Some studies suggest that nettles may help regulate blood sugar levels, making them beneficial for managing diabetes.
  10. Detoxification: Nettles help detoxify the body by promoting the elimination of toxins through the kidneys. Their high chlorophyll content supports liver function and overall detoxification.

To enjoy these benefits, nettles can be consumed as a tea, in soups, as a vegetable (similar to spinach), or in supplement form. It’s important to cook or process nettles before eating to neutralize the stinging hairs on the leaves and stems.

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Nettle Pasta
Author: 
Recipe type: Foraged Vegan Food
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 300g 00 grade pasta flour (or plain flour if all you have!)
  • A medium sized basket full (around half a carrier bag’s worth) of young nestle tops.
Instructions
  1. Bring a pot of salted water to the boil, grab the nettles with tongs or a pair of scissors and put them into the boiling water. Stir around and boil for 1 to 3 minutes, then turn off the heat and leave them to steep for ten minutes more.
  2. Pour the mixture into a blender and puree.
  3. Run this mixture through a sieve, removing any of the thick stems which may not have whizzed up in the blender. Squeeze out the pulp into the bowl, so you don’t waste a drop!
  4. Put the flour in a large bowl and make a well in the center. Add the nettle puree and gradually incorporate it into the flour until you get a shaggy mass. If it’s too stiff add a little more of the nettle water. Start folding the dough over itself until it comes together, then begin kneading. You don’t want to over knead/work the dough – a couple of minutes is plenty.
  5. Cover the dough with a thin film of olive oil and wrap in a beeswax cloth or damp tea towel. Let it sit for an hour minimum (although I like to leave mine overnight to mature the flavour).
  6. Cut off a piece of the dough and roll it out until its really thin on a lightly floured chopping board.
  7. Once you have your sheet of pasta, you can cut it into lengths using a sharpe knife or my favourite tool for making pasta – a pizza roller!
  8. Lay each pasta length/noodle over a rolling pin resting on top of a mixing bowl – or the back on a wooden chair.
  9. Boil in lots of salty water until they float, and then for another minute or two.
  10. Once all noodles have cooked, served with a splash of olive or walnut oil and a generous grating of cheese (I like parmesan – but you could go with a cheddar or vegan cheese).

 

 

Marsh Samphire

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Not strictly allowed to do this in Chichester Harbour Conservancy as it’s an area of special scientific interest (SSSI) and an area of outstanding natural beauty (AONB). Went out with a friend to forage some marsh samphire very early this morning. We only took what we needed and left the vast majority of it alone to continue propagating and growing. I do love foraging for as much free food as I can get. Waitrose would charge you in excess of £5 for a quarter of what I have gathered here.

Marsh samphire, also known as glasswort, sea asparagus, or salicornia, is a succulent halophyte (salt-tolerant plant) found in coastal regions, salt marshes, and along saline lakeshores. Here are some key details about marsh samphire:

Characteristics:

  1. Appearance: Marsh samphire has fleshy, bright green stems that resemble asparagus. The stems are jointed and segmented.
  2. Taste: It has a crisp texture and a salty flavor, often described as a mix between asparagus and seaweed.
  3. Nutritional Value: Samphire is rich in vitamins A and C, and minerals such as iodine, magnesium, and potassium. It’s low in calories and can be a good source of dietary fiber.

Culinary Uses:

  1. Raw: It can be eaten raw in salads, providing a crunchy texture and a salty taste.
  2. Cooked: Often lightly blanched, steamed, or sautéed, it is used as a garnish or side dish, particularly with seafood. It can also be pickled.
  3. Preservation: Due to its high salt content, it can be preserved for extended periods.

Harvesting:

  • Samphire is typically harvested in the summer months. It is often foraged from the wild, though there are also cultivated sources.

Roasted Root Vegetables, Beetroot, Parsnips, Carrots and Red Onion

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Roasted root vegetables are such a classic and comforting dish, perfect for any occasion! The combination of beetroot, parsnips, carrots, and red onion offers a delightful mix of flavors and colors. Here’s a simple recipe to make them:

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Roasted Root Vegetables, Beetroot, Parsnips, Carrots and Red Onion
Author: 
Recipe type: Vegetarian
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 2 medium-sized beetroots, peeled and diced
  • 3 medium-sized parsnips, peeled and diced
  • 3 medium-sized carrots, peeled and diced
  • 1 large red onion, peeled and cut into wedges
  • 3 tablespoons olive oil
  • Salt and pepper to taste
  • Optional: herbs like thyme or rosemary for extra flavor
Instructions
  1. Preheat your oven to 200°C (400°F).
  2. In a large mixing bowl, combine all the diced vegetables.
  3. Drizzle the olive oil over the vegetables and toss them until evenly coated.
  4. Season with salt, pepper, and any herbs you're using. Toss again to distribute the seasoning.
  5. Spread the vegetables out onto a large baking tray in a single layer, ensuring they're not overcrowded. You can use two trays if needed.
  6. Roast in the preheated oven for about 25-30 minutes, or until the vegetables are tender and lightly caramelized, stirring halfway through to ensure even cooking.
  7. Once done, remove from the oven and serve hot as a side dish to your favorite main course.

These roasted root vegetables are not only delicious but also packed with nutrients and vibrant colors that will brighten up any meal! Enjoy!

 

 

Vegan Chickpea Curry

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Vegan curry offers a plethora of benefits, making it a delicious and nutritious choice for anyone, regardless of their dietary preferences. Here are some of the key benefits:

  1. Nutrient-rich: Vegan curries often contain a variety of vegetables, legumes, and spices, providing a wide range of essential nutrients such as vitamins, minerals, and antioxidants. These nutrients are crucial for maintaining overall health and well-being.
  2. High in fiber: Ingredients like vegetables, lentils, and beans in vegan curries are high in fiber, which is important for digestive health. Fiber can help regulate bowel movements, lower cholesterol levels, and control blood sugar levels.
  3. Low in saturated fat: Vegan curries typically use plant-based oils instead of animal fats, making them lower in saturated fat and cholesterol. This can contribute to heart health and help reduce the risk of cardiovascular diseases.
  4. Promotes weight management: Due to their high fiber content and lower calorie density compared to meat-based dishes, vegan curries can be a great option for those looking to manage their weight. The fiber and protein in plant-based ingredients also help keep you feeling full and satisfied for longer periods.
  5. Supports environmental sustainability: Choosing vegan curry over meat-based dishes can have a positive impact on the environment. Plant-based diets generally have a lower carbon footprint and require fewer natural resources such as water and land, helping to reduce greenhouse gas emissions and preserve biodiversity.
  6. Versatile and flavorful: Vegan curries come in a variety of flavors and styles from different regions around the world, offering a diverse culinary experience. With the right combination of herbs and spices, vegan curries can be just as flavorful and satisfying as their meat-based counterparts.
  7. Allergy-friendly: Vegan curries are free from common allergens such as dairy, eggs, and gluten, making them suitable for people with food sensitivities or allergies. They can be easily customized to accommodate various dietary restrictions and preferences.

Overall, vegan curry is a delicious and nutritious option that offers numerous health benefits, supports environmental sustainability, and can be enjoyed by people with various dietary preferences and restrictions.

 

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Vegan Chickpea Curry
Author: 
Recipe type: Curry
Cuisine: India
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 2 shallots
  • 3 cloves of garlic
  • Thumb sized piece ginger
  • 2 peppers
  • 1 tin chickpeas drained
  • 400ml coconut milk
  • 400ml tinned tomatoes
  • 1 heaped teaspoon of peanut butter
  • 1 tbsp curry powder
  • 1 tsp turmeric
  • ½ tsp cumin powder
  • large pinch of salt
  • 50g spinach
  • squeeze of 1 lime
  • sprinkle chilli flakes
Instructions
  1. Roughly chop the shallots, ginger and garlic and get into a hot pan with a drizzle of oil
  2. In the meantime chop the peppers, add to the pan
  3. After a minute or two add the drained chickpeas and tinned tomatoes
  4. Add the spices and seasoning followed by the coconut milk
  5. Stir together on a high heat then add in the peanut butter
  6. Add the spinach just before serving and sprinkle with chilli flakes and a good squeeze of lime

 

 

 

Lentil and Chickpea Dhal

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Whilst on holiday to the island of Hakuraa Huraa, part of the Maldives, I was served a chickpea and Lentil Dhal for lunch and it was delicious. I loved it so much I ordered it a few times over my stay on the island. I asked if I could have the recipe from the chef and he very kindly wrote it all out for me on a piece of paper. I love holidaying in the Maldives, because of it’s closeness to India the food is very heavily influenced by what that continent has to offer in the way of vegetarian and vegan cuisine

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Lentil and Chickpea Dhal
Author: 
Recipe type: vegan
Cuisine: Indian
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 250g (8oz) red lentils
  • 1 tbsp vegetable oil
  • 1 onion, chopped
  • 1 garlic clove, crushed
  • 45ml (3tbsp) tikka curry paste
  • 400g tin chickpeas, drained and rinsed
  • 1 x 400g tin reduced fat coconut milk
  • 200g spinach
  • 1 lemon, juiced
  • To serve
  • 2 x packs plain naan
Instructions
  1. Rinse and drain the lentils.
  2. Heat the oil in a large pan and fry the onion and garlic for a minute over a high heat. Stir in 3 tbsp curry paste and sizzle for another minute, then add the rinsed lentils and 1 tin chickpeas.
  3. Pour in the coconut milk, then fill the tin with water and add that, too.
  4. Bring to the boil and cook for about 30 minutes until the lentils are just done.
  5. Stir in the spinach to wilt, season and add the lemon juice. Serve with plain naan.

So where do dhals’s come from…Apparently, the first mention of this dal is made in the Mahabharata — while hiding out as a cook in King Virat’s kitchen, Bhim created the first panchratna dal by slow-cooking the mix of five dals in an earthen pot and garnishing it with a generous dollop of ghee.

Sautéed Sea Beets

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Well the foraging season is well and truly underway. This is Sea Beet. It grows all along the foreshore here and is a great alternative to spinach. There is one thing you have to bear in mind though. Don’t pick from the edges because that’s where all the dogs on walks wee! so move further in and pick from the centre. After all who wants to eat foraged vegetables doused in dog wee.

An ancient plant, sea beet is the wild ancestor of common vegetables like beetroots and Swiss chard. With its spinach-like flavor, it’s a great green to grow if you like the taste of chard but find yourself tossing out the stems.

While I know not everyone can just walk down the beach and pick a batch of sea beets, but if you can, you definitely should…or if you have a garden, you could try planting them. The crispy shallots are something everyone should know how to pair with greens because they’re so simple and so satisfying.


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Sautéed Sea Beets
Author: 
Recipe type: Foraged
Cuisine: British
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 1 lb. (500 g.) sea beets or other leafy greens
  • 2 Tbs. (30 ml.) olive oil, plus more for drizzling
  • 4 shallots, thinly sliced into crescents or rings
  • salt, pepper
Instructions
  1. TRIM any tough stems from the greens and rinse well in lots of cold water while bringing a large pot of water to a rolling boil.
  2. PLUNGE the greens in the boiling water. When the water returns to a rolling boil, drain the greens, and gently squeeze out any excess water when cool.
  3. TO MAKE THE CRISPY SHALLOTS: Heat the olive oil in a medium skillet over medium-high heat. Add the shallots, and sauté 4 to 5 minutes, or until the shallots are deep golden brown. (They will crisp as they cool.) Transfer to a paper-towel-lined plate to drain, and sprinkle with salt.
  4. ADD the greens to the remaining oil in the skillet, and cook 2 to 3 minutes, turning with tongs, or until the leaves turn a darker brown and are coated in oil. Serve sprinkled with the crispy shallots.

 

 

 

 

 

Wild Garlic Pesto

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It’s getting around to my favourite time of the year when there is so much free food to forage for. I love making recipes with wild garlic and walking in woods where there is a huge abundance of it at this time of year. The heady smell in the early morning is intoxicating. I took this shot on a walk through a wood near Butler Hill in Hampshire in the heart of the Southdowns National Park not long after dawn. I have yet to come across anywhere else where the wild garlic is so proliferous. I always like to leave plenty behind for others to forage and to not destroy the crop and so damage it for next years growth but there is absolutely no problem with that here as you can see by the image. It’s absolutely everywhere. What a find!

Wild garlic boasts a nutritional value rich in vitamins A and C, calcium, iron, phosphorus, and copper. It also contains organosulphur compounds, phenolic compounds, steroidal glycosides, lectins, and a variety of essential amino acids, contributing to its garlic nutritional value.

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Wild Garlic Pesto
Author: 
Recipe type: Foraged
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 150g wild garlic leaves or young nettles, or a mixture (foraged – see tip)
  • 50g parmesan or vegetarian alternative, finely grated
  • 1 garlic clove, finely chopped
  • ½ lemon, zested and a few squeezes of juice
  • 50g pine nuts, toasted
  • 150ml rapeseed oil
Instructions
  1. STEP 1
  2. Rinse and roughly chop the wild garlic leaves.
  3. STEP 2
  4. Blitz the wild garlic leaves, parmesan, garlic, lemon zest and pine nuts to a rough paste in a food processor. Season, and with the motor running slowly, add almost all the oil. Taste, season and add a few squeezes of lemon juice.
  5. STEP 3
  6. Transfer the pesto to a clean jar and top with the remaining oil. Will keep in the fridge for two weeks.

 

Strawberries

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Now I know what you are thinking? Why am I posting a photograph of strawberries on a cold February day. They are just not in season. At least not here in the UK. For some reason they were supplied to me as part of my organic box delivery of fruit and veg. They are from Kenya and heaven knows how many food miles away that is from me.

Strawberries are a type of fruit that belong to the genus Fragaria within the rose family. They are well-known for their vibrant red color, juicy texture, and sweet flavor. Strawberries are commonly eaten fresh, but they can also be used in various culinary applications such as desserts, jams, sauces, and smoothies.

These fruits are rich in vitamin C, manganese, folate, and potassium, and they are also a good source of dietary fiber. They are low in calories and have numerous health benefits, including supporting heart health, promoting healthy digestion, and providing antioxidants that help protect the body from oxidative stress.

Strawberries are typically in season during the spring and early summer months in many regions, although they are available year-round in some places due to modern agricultural practices and international trade. They are often grown in gardens, but commercial cultivation is widespread, with major producing countries including the United States, Spain, Kenya and Mexico.