The Knobbly Plate

A veggie, foodie, photography site

vegan

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.

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: 
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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).

 

 

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: 
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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: 
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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: 
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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.