Ducks Crossing! In Which We Take a Break from House Refurbishment

We had been cooped up for so long with all the work being done in the house and having the drive resurfaced: the parquet floor* took 9 days instead of 4, the drive had been delayed and went from taking 5 days to 11 days due to the rainy weather and we were also decorating the kitchen and lounge! The middle Sunday, however, turned into a fine day and I was feeling like a caged animal, so we took a short drive to one of my favourite places: Lilleshall National Sports Centre, where the  gardens and magnificent trees never cease to uplift and inspire.

Here are some photos from that afternoon’s breath of fresh air:

 

 Then, on the way out, along the long drive with its line of conifers, old farmhouse cottages and where we often see squirrels, a badger, pheasant and rabbits, here was a flock of ducks waiting to cross the road. We slowed to a stop so I could take a photo, and waited as they regarded us, assessed the situation and eventually decided it was safe to cross. Tentatively, the first one stepped out, looked at us then carried on, while the others had a little huddle to discuss whether he was wise or insane and then slowly followed his lead in a long line.

 

 Three cars were stopped either side of the road until they reached safety and proceded on to the lake a few hundred metres away. It made my day.

See also: Magnificent Trees, Olympic Medallists, A Czar & Some Sheep! for the history and more beautiful photos of Lilleshall

+

If you like country estates, you’ll love this! for a different seasonal view.

*The Tour de France & A Parquet Tour de Force!

Copyright: Chris McGowan

Vegan Mixed Bean Salad While the Kitchen’s Under Wraps!

29134960_UnknownLast week, the kitchen was covered in dust sheets and all the appliances – juicers, blenders, pans, etc. – were scattered about in other rooms. HB had been painting the ceiling, walls and doors all day, the windows were closed because the Men in Orange were laying smelly tarmac on the drive and it was quite a hot sticky day too, so a quick, cool salad was in order for dinner at the end of a long day.

29134880_Unknown

The bottom layer of this nutritionally power-packed salald bowl is a combination of leaves: romaine, rocket, watercress and spinach – did you know romaine and rocket contain protein? Watercress and spinach are a good source of iron and Vitamin C, too. Vitamin C aids the absorption of iron in the body.

Layered over the leaves are chopped celery and cucumber, then celery leaves, chopped spring onion (a prebiotic for gut health), more protein and B vitamins in homegrown mung bean sprouts*, and topped off with basil leaves, which we grow on our kitchen windowsill. Basil is anti-inflammatory, anti-microbial, anti-bacterial and rich in anti-oxidants.

Alongside, we have half a can of mixed beans, rinsed well – another source of protein and B vitamins, as well as dietary fibre.

The whole salad is then dressed with tamari and olive oil dressing, and sprinkled with raw hemp seeds* and plenty of black pepper. Hemp seeds are high in protein and a good source of healthy omega oils.

HB had a large baked potato with his!

*See also Shelled Hemp Seeds: Superfood or Psychogenic?!

Sprouting for Health, Energy and the Environment!

Crunchy & Satisfying Black Bean, Red Grape & Hemp Seed Salad

Mixed Beans with Avocado, Pomegranate & Wilted Spinach

Rocket (Arugula) Salad with Sweetcorn, Walnut Slaw, Crisp Red Apple & Lemon Tahini Dressing

Oh-So-Chocolatey Hemp Seed Coins

Copyright: Chris McGowan

Ginger & Lemon Bliss Balls with a Bite!

29398032_UnknownIt’s been some time since I posted a recipe for raw treats, even longer since we made energy balls, so when we were in the midst of an horrendous thunderstorm and planting had to stop for the day, the food processor was put through its paces and these are what we came up with.

Using lightly ground rather than finely ground Sweet Apricot Kernels and Sunflower Seeds, together with Raw Cacao Nibs, gives them a satisfying nutty bite rather than the fudge texture of most energy/bliss balls. Cacao nibs are dried pieces of raw cacao. If you can’t get Sweet Apricot Kernels, Almonds are a good substitute.

I’ve had a bar of The Raw Chocolate Company Ginger & Lemon raw chocolate for some time, waiting patiently for me to come up with a recipe. It contains tiny pieces of Fijian crystallised ginger which are really spicy! These were set aside when the chocolate was melted and used to decorate the treats.

These treats are packed with healthy ingredients including protein, iron, B vitamins, vitamin E, magnesium, healthy oils, and raw chocolate is mood-enhancing, so go on spoil yourself!

As always, these are vegan and gluten-free and they can be made nut-free if you substitute with other seeds, though the taste and texture will be a little different.

(All ingredients used were organic where possible).

Ingredients for basic energy balls:

1 Cup Organic Raw Mulberries*

1/2 Cup Sweet Apricot Kernels (ground)*

1/2 Cup Sunflower Seeds (ground)

1/3 Cup chopped Medjool Dates

Juice & Zest of 1/2 Lemon (washed)

1/2 Tsp Ground Ginger

1 Tbsp Cacao Nibs*

Pinch of Pink Himalayan Salt

2 Tbsp Melted Cacao Butter*

Process all ingredients together until the mixture will stick together when pressed into a ball.

Make approximately 15/16 balls and place in tiny truffle cases.

****

Chocolate Dip:

1 x 44g The Raw Chocolate Company Ginger & Lemon Bar for melting + 1Tbsp Melted Cacao Butter 

29398112_Unknown

Break up the bar into squares and gently melt with the cacao butter in a bowl over a pan of hot, but not boiling, water, stirring until smooth. Set aside the pieces of ginger for decorating.

Dip the energy balls in the melted chocolate and cacao butter.

29397888_UnknownAllow the dipped energy balls to set a little before gently placing a small piece of crystallised ginger from the melted chocolate on top of each ball –  it is quite strong so if you prefer, use a raw mulberry instead.

It’s also been some time since we got jiggy in the kitchen! RecentlyI was sorting through old cd’s and rediscovered The Lemonheads, so here’s a video of them – not very good reproduction, but worth a revisit.

*The Raw Chocolate Company

Copyright: Chris McGowan

Vegan Birthday Burgers at O’Joy Wellness Bistro, Shrewsbury – Review

It was my birthday recently (no singing, please, no really, it’s fine) and usually it’s the biggest non-event of the year! It’s right smack bang in the middle of a host of family birthdays. Moreover, most family members are often on holiday and we’ve usually already had Mum here for her July birthday, which generally means I don’t see anyone. And to be honest – I’m not telling any family secrets here – my husband is not the most imaginative or proactive when it comes to birthdays or presents or surprises of any kind. It’s just not in his DNA.

Flowers from Mum

29134992_Unknown

Consequently, when he asked a few days beforehand what I’d like for my birthday, I thought I would prevent the inevitable purchase of some kind of gadget I would never use in a million years and ask for the kitchen to be painted! It is long long overdue, and this is what I opened on birthday morning:

IMG_3779

I had told him what shade I’d like – Apple White – but he thought he’d give me a choice!

I had been cooped up for so long with the floor restoration going on and the decorators before that, so I had hoped we could go out somewhere, but when I got up the weather was cold, wet and grisly and I resigned myself to staying indoors. With my dodgy back, I rarely go anywhere, seating is always a problem. I am used to this, but sometimes I can go out in the warmer summer weather, when we take a picnic and drive around the countryside to see where we end up. (Last year it was Wroxeter – A Roman City on A Beautiful Summer’s Day. )

I mentioned as much to my husband, who suggested we go to a lakeside café he and his cycling pals sometimes stop at, but it wasn’t somewhere I could confidently get food or drink to suit my vegan, gluten- and nightshade-free habits – see last summer’s post Chillin’ on a Chilly Afternoon with Chilli and you’ll see what I mean – so I decided to Google vegan cafés in the area in the hope we could go out for lunch, something I have done only once in 30 years.

We came across O’Joy Wellness Centre & Bistro in Shrewsbury. As I read about it, I remembered that the BBC’s ‘DIY SOS’ and ‘The Big Build’ presenter, Nick Knowles, became co-owner of a vegan restaurant after staying at a retreat in Thailand and subsequently adopting a vegan lifestyle. The centre also offers counselling and psychotherapy. I hadn’t realised it was in Shrewsbury. The photos looked promising, the seating looked manageable, with my back cushion. We phoned them up to get directions and they told us where we could park.

Needless to say, we got lost! Again. No, we still don’t have a Sat Nav, but I aim to rectify that in a few weeks when it’s His Nibs’ birthday! So many new roundabouts with rubbish signage! My husband reckons the highways people expect everyone to have sat navs these days and so anything beyond a basic N, S, E or W is redundant!

IMG_3812We found the bistro eventually, having turned left when we should have turned right! A dark blue frontage and ceiling, rustic oak tables, cheerful yellow chairs and welcoming young and friendly staff greeted us on what had degenerated into a typical chilly blustery Shrewsbury day. We were shown to our table at the back, for which I was grateful as the door was kept open and I was cold. Our bubbly, smiley waitress waited patiently as we sorted out which chair was best and put my cushion in place. She asked if I would prefer to sit over the other side where there was a bench with lots of plump cushions, but I was fine and didn’t want to cause any further fuss.

We later noticed a large sign asking patrons to order at the counter during the day, but the place was quiet when we arrived and the staff seemed happy to wait on us.

Here’s what I ordered:

7C353C4C-552A-49B9-B2A4-8E33A685471A

Everything is vegan and there are gluten-free options, like the bun with this burger. The Green Goddess salad originally came with croutons, but they were happy to replace them with toasted sunflower and sesame seeds. The raw carrot cake was gluten-free. I also had the Green Monster Burger with sweet potato fries, my husband had tomato and roasted red pepper soup, Cajun burger, and gluten-free raw brownie. There was a selection of herbal, fruit and green teas as well as smoothies and soft drinks.

We must have been there two and a half hours! People came and went, some with young children, ordering falafels or dips and pitta bread; others meeting friends and ordering tacos; all ate at leisure and no-one was rushed out the door. The place has a cosy feel to it and the staff were lovely. When I returned from the washroom, my husband had paid the bill and we said goodbye to our waitress who wished me a happy birthday and laughed at the look of surprise on my face. She had asked my husband what our plans were for the rest of the day and he said it was my birthday, so anything was possible. She replied we should have told her and they would have put a candle on my cake! There was no sign of Nick, he mustn’t have got the memo;-)

I had a lovely day and I was so full, I actually didn’t eat again until lunchtime next day, other than a small juice for breakfast. My husband came home and had to sleep it off for three hours!

Birthday girl:

IMG_3797

Oh, and the kitchen is being painted as I type:

CE1EA468-4DCE-463A-9224-86A07154B338

Copyright: Chris McGowan

When you are in a good mood and in pain

Having lived a life of intense pain through a series of injuries, it was refreshing to read such a positive post from Nikki on smiling through chronic pain and challenging the stereotype of misery by leading her life as positively and happily as possible, even though it often means people think she has experienced some miracle cure! I can identify with this. I remember many years ago having a visit from friends who hadn’t seen me for some time but knew of my physical difficulties. They were astounded to find me sitting at the table surrounded by course materials when they arrived, in the middle of writing an essay. I was excited to see them after all that time, I was smiley, sociable and happy despite being in appalling pain. They were very confused. It just didn’t compute. As Nikki points out, smiling and living positively is a way of coping with pain not evidence that you are cured or no longer need support. In my case, it is also a means of reassuring those around me, that they don’t need to worry or tiptoe around me. Furthermore,  I am not my disability, I have a personality and that personality chooses to be positive and greet you with a welcoming smile, despite what’s going on inside. Being in a good mood is contagious, pass it on! 😊
Please visit and comment on Nikki’s original post.

Powergreen Plum & Banana Smoothie

We are getting a lot of plums in our Abel & Cole organic veg box delivery at the moment, so some are going into smoothies. The one used was a little under ripe, so a date was added for a little sweetness.

29133056_UnknownPlums are a good source of minerals and Vitamins A, C and K, which is needed for good bone health and blood clotting. (See also Vegan, Gluten-Free Plum Crumble – Nice, But Not Too Naughty!)

Our neighbour’s plum tree is so heavily laden with fruit at the moment, the branches look like they are going to collapse under the weight of them all. Must be all the rain followed by such hot sun.

Chia seeds are little powerhouses, full of useful nutrients:

IMG_3766

(See also Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included)

Tahini is sesame seed paste, a vegan source of calcium, potassium, iron and magnesium.

Ingredients

1 Small Banana

1 Plum

3 Tbsp Oats

1 Tbsp Chia Seeds

1 Tbsp Tahini

1 Tbsp Juicemaster Powergreens

1 Medjool Date, pitted and chopped

Small to Medium Glass Coconut Water – more or less, depending how thick or thin you like your smoothie

Allow the oats and chia seeds to soak in the coconut water for 15 minutes to aid digestion, then blend with all the other ingredients.

Mine’s a thickie, so I ate it with a spoon!

img_1485

Copyright: Chris McGowan

Vegan Gluten-Free Nut-Free Bread Mk IV – the best yet!

28866432_UnknownI know I keep saying this, but each one keeps getting better in terms of how much it rises and slices. The taste and texture also vary a little, too, because of the different combinations of flour used in each new version.*

The amount of tiger nut flour is greatly reduced here compared with previous ones – it can be a bit gritty for some – and we substituted it with the finer-milled tiger nut powder, which seemed to work well. We may increase the proportion next time.

Mk IV turned out very smooth and close-textured, very easy to slice. I was delighted with how much it had risen – always a problem with gluten-free bread, but can’t really put my finger on why it did so well! The amount of golden linseeds was almost doubled from previous recipes – when they are pre-heated in the oven, they become sticky and help form a gel when mixed with the yeast and water – and the coconut yogurt – which is a bit too thick – was replaced with live soya yogurt.

This loaf has plenty of healthy nutrients without the additives etc. of commercial gluten-free bread which often resembles a chemical experiment and tastes like cardboard! Tiger nuts are tubers (not nuts) and contain vitamins, minerals, protein and both pre- and probiotics for a healthy gut. Chickpea or gram/besan flour, is a good source of iron, magnesium, protein, B6 and fibre. The loaf has healthy fats from the olive oil and the seeds, while the seeds also give it a little nutty bite.

Here’s the latest list of ingredientsorganic where possible, all vegan and gluten-free, measurements very approximate!

45g golden linseeds (pre-grinding a little helps)
Approx. 475mls warm water
1 sachet fast-action yeast (about 2½ tsp)
100ml live plain soya yoghurt

450g g/f flour made up of:
100g cornflour, 100g maize flour, 100g self-raising g/f flour, 100g chickpea (gram) flour, 50g fine tiger nut powder**

1 tsp salt
11/2 tsps coconut palm sugar*** (ordinary sugar will work of course, but reduce to 1 tsp)
50g psyllium husk powder
50ml olive oil
extra olive oil and cornflour, to sprinkle on top

Method

Heat oven to 180C/350F/Gas Mark 4

Pre-heat the linseeds on a baking tray for about 10 minutes to make them split slightly and become sticky – ours are ground up slightly beforehand to enhance the process. Try not to burn them!

Turn off the oven.

Mix together the water and yeast, then stir in the yogurt and seeds. Set aside.

In a large mixing bowl sift together the flours, then add the salt, sugar and psyllium husk powder.

Add yeast mixture and olive oil and mix well.

The mixture will quickly turn into a sticky dough. When it’s ready, knead it for a few seconds, then place in a bowl, cover and leave for 30 minutes. We covered it with a damp tea towel and put it in the still-warm oven.

When it’s risen, either make the dough into a fat sausage shape and place on a lined baking tray or shape to fit in a lightly-oiled loaf tin – we found the first time we put it on a tray it spread too much and produced very narrow slices, so we use a loaf tin now.

Lightly brush with olive oil, cover and leave for 30 minutes.

Heat the oven to 240C/465F/Gas 9, make shallow diagonal cuts across the top of the dough, sprinkle with a little cornflour and bake for about 40 minutes, or until golden-brown and crusty on the outside. Leave to cool on a wire rack.

When completely cold, slice and enjoy! We had some while it was fresh, left some for next day and sliced the rest up to go in the freezer.

28866352_Unknown

The sandwich in the top photo comprises of Natex low salt yeast extract on two slices, sliced avocado with a little lemon juice and black pepper, peppery baby lettuce leaves, spring onion and thinly sliced cucumber, topped with homegrown alfalfa seeds.**** It was lush!

*(For my other recipes and the original Dan Lepard recipe on which they are based, see Vegan Gluten-Free Tiger Nut Bread Mark ll

Vegan Gluten-Free Tiger Nut Loaf/Bread Mk III

Dan Lepard

** Tiger nut flour and powder available from The Tiger Nut Company

***Coconut Palm Sugar available from The Raw Chocolate Company

****See Sprouting for Health, Energy and the Environment! for how to grow your own beansprouts.

Copyright: Chris McGowan

Everyday Distractions…

IMG_8230As I type, there is an industrial floor sander working in the next room so loud I feel I need to wear ear defenders, there’s a plumber working on the shower in the bathroom, the Tour de France is on the telly, we are looking at websites trying to find suitable furniture for the room that’s being sanded and hopefully have it all done and dusted before my elderly mum comes to stay next week! It’s her birthday – and several other family members’ – so presents need to be found, wrapped and posted, too. All in all, I’m a little distracted just now, have been for a few weeks to be honest, what with having the decorators in (same room), choosing plants for the garden (which the snails and slugs apparently thought were Christmas lunch and so promptly decimated and killed them), trying to get a date for the drive to be resurfaced (in 2 weeks’ time) and fit in a haircut (next Wednesday).

This is all by way of a long-winded explanation and apology for neglecting not only my blog at the moment but reading and commenting on others. I try to fit in a few when I get chance, but now that all the Tour de France stages are being televised from start to finish, the men in lycra are just too distracting!

In case you’re wondering, that’s Team Sky’s Geraint Thomas winning the yellow jersey the other day.  Unfortunately I don’t have him in our family Tour de France fantasy league, but I do have his teammate Chris Froome who took it over yesterday and I too am currently in the lead – my  very competitive, bike-mad son sent me a text last night to tell me to look behind me as he is catching up fast! (He likes riding up very steep hills for very many miles and even managed to fit in a ride up one of the climbs of that year’s Tour de France when on his honeymoon a few years ago!)

When all the madness has calmed down, I’ll post photos of the parquet floor we’re refurbishing, but if you want to follow the process in real time, take a look at my Instagram account (@pearsnotparsnips) to see the transformation.

I hope normal service will be resumed as soon as possible. I’ll be posting a new gluten-free bread recipe soon. Meanwhile, enjoy the holidays and some relaxing days in the sun, fill up on Vitamin D (but beware of the midday rays), some fresh air and exercise – and commiserations to those of you in the southern hemisphere!

PS The plumber can’t fit the new shower, turns out the previous installer had extended the wires and connected them with insulating tape which makes it very dangerous! So now we have to wait for an electrician to come and rewire it – in 11 days’ time, the cost now being three and a half times as much <sigh>.

Photo by Team Sky.

Copyright: Chris McGowan

Post-Election Wake-Up Nectarine Smoothie/ Dessert

28863056_UnknownThis lovely smooth nectarine chia pudding was just what I needed the morning after the General Election when I felt exhausted and strung out after all the highs and lows of the long night before. I needed energy, but most of all something to give me a lift. Like the rest of the country, I didn’t know which end was up and needed the certainty and stability (sic*) of a reliably healthy, and refreshing breakfast to keep me going through the inevitable long drawn-out hours of bemused debate and analysis to come, while everyone figured out who was running the country (we’re still not sure!).

It can be served in a glass as a smoothie for breakfast or with slightly thicker consistency in a dish for dessert.

I’m not sure why I’m publishing it so long after the election, I think I thought there were rather too many smoothies stacked up together or it may be because the weather got so cold I thought soup was more appropriate!

Anyway, here it is:

If you use frozen fruit it will be thicker and chilled, lovely for a warm day or to perk you up in the morning, or just use more or less coconut water for the desired consistency.

We had some lovely juicy nectarines in our organic veg box recently and whilst I normally prefer to eat them as is (despite the juice inevitably dribbling down my top!), a couple were becoming over-ripe in the fruit bowl and were sliced up & frozen, so I decided to put one in this smoothie. They were small, so we used just half a medium banana to go with it.

This pudding has lots of healthy ingredients and beneficial nutrients: protein, calcium, potassium, magnesium, Vitamins A, B, C, E, omega oils, probiotics, fibre to name but a few.

Ingredients – Serves 1

(Vegan, Glutenfree, Organic)

1 Nectarine (fresh or frozen)

Half Medium Banana (fresh or frozen)

2 Tbsps Plain Live Yogurt of your choice

1 Heaped Tbsp Peanut Butter

1 Tbsp Chia Seeds**

1 Tbsp Buckwheat Flakes

1 Tbsp ground Golden Linseeds**

Small to Medium Glass Unsweetened Coconut Water

1/2 Tbsp Baobab Powder**

Blend for about 40 seconds and serve, sprinkled with a few chia seeds or a slice of nectarine.

*For the non-Brits, ‘Strong and Stable’ was the Tories’ campaign mantra.

28862992_Unknown

**See also: Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included

Golden Linseeds (aka Flax Seeds): The Original Superfood?

The Benefits of Baobab, a Fruity Protein Smoothie + Review of Aduna Bars.

 

Copyright: Chris McGowan

Vegan, Gluten-Free Carrot, Beetroot & Basil Soup

28865984_UnknownWe just had one of those midweek days when you have some bits of vegetables that are less than fresh and there’s not quite enough to use each on their own. When this happens, we don’t discard them, we make soup. In this instance, the weather had gone from scorching hot to wet, windy and distinctly chilly, so soup would be very welcome.

We never know how it’s going to turn out beforehand, we just cross our fingers and hope for the best! This is one of those experiments. The spring greens were beginning to turn yellow at the edges, there was about 2″ of white cabbage – mostly stalk – 3 pods of broad beans, 3 spring onions and half a small head of broccoli, the middle of a bunch of celery that was mostly leaves – but there were plenty of carrots! In the pan they all went, with some stock and some lovely fresh basil from the plant my husband had just brought home from the bargain section of the supermarket.

This is a mineral-rich meal, with protein, fibre and healthy carbohydrates.

Basil is rich in cancer-fighting antioxidants, is anti-inflammatory and anti-bacterial, promotes good cardiovascular health and contains Vitamins A, C, K, iron, manganese, copper and healthy omega oils.

Apologies for no photos of the prep or cooking, I didn’t think it was going to be a blogable meal! However, it turned out well and there was enough for me to have a serving and freeze two others.

Ingredients

Organic, vegan, gluten-free. All measurements very approximate.

1 Tsp Coconut Oil

3 Medium Carrots, unpeeled, scrubbed and chopped

1 Small Beetroot, unpeeled, scrubbed and chopped

3 Spring Onions, washed and chopped, including green part

A few Sprigs of Broccoli and stalk, washed and chopped

Small piece of Celery Stalk and a good few Leaves, washed and chopped

 Cabbage/Spring Greens, washed and chopped

3 Pods of Broad Beans

Handful of Fresh Basil

1/3 Cup Puy Lentils, rinsed and soaked while the veg are prepared and sweated, to make them more easily digested. Discard the soaking water before adding them to the soup.

Approx. 600-700mls Vegetable Stock (enough to amply cover the vegetables)

Good Squeeze of Tomato Purée 

A Little Tamari

Black Pepper, Pink Himalayan Salt.

In a large saucepan, melt the coconut oil. When hot but not smoking, add all the vegetables, stirring thoroughly as you add them. Add some black pepper. Put on the lid and allow to sweat on a low heat for about 10-15 minutes, stirring occasionally.

Make up the stock if using a stock cube. Add to the pan with the lentils, tomato purée, tamari and basil. Add more black pepper if liked. Gently bring to a simmer, replace the lid and cook for about 45-50 minutes until the lentils are cooked.

Adjust the seasoning.

Remove fom the heat and cool enough to blend a little with a stick blender, just enough to thicken a bit but leave much of the soup chunky.

Serve in hot bowls with extra fresh basil. I had it with some homemade gluten-free bread with peanut butter! (See Vegan Gluten-Free Tiger Nut Bread Mark ll and Vegan Gluten-Free Tiger Nut Loaf/Bread Mk III and watch out for Mark IV coming soon!

(There’s a clip from The Marx Brothers’ ‘Duck Soup’ at the end of this post for your entertainment, enjoy).

28866016_Unknown

Copyright: Chris McGowan