Grow Your Own Food
for better food, better health and a better environment tips, advice, celebrity recipes and community success stories
Birmingham Outdoor activities and food growing
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Contents Health for Life in the community..............3 Food growing makes sense........................4 No garden? No problem!..............................5 Seed growing tips....................................... 6-8 Seasonal food....................................................9 Foraging… free food......................................10 The goodness in each bite.......................... 11 Creating an outdoor classroom............... 12 Tasty chicken salad wraps.......................... 13 Half the garden soup.................................... 15 Free range chicken with chilli and parsley cream sauce............................ 17 Carrot salad....................................................... 19 Squash soup..................................................... 21 Blackberry & apple jelly.............................. 23 Contacts.......................................... back cover
Health for Life Health for Life is a partnership programme which supports fun activities that engage people in growing food, physical activity, healthy eating and cookery. Funded by the Mondelēz International Foundation, Health for Life is delivered through primary schools, secondary schools and the wider community in south Birmingham by Birmingham Health Education Service and The Conservation Volunteers. The programme supports Change4Life and offers a range of opportunities to encourage families towards leading healthier lifestyles.
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Welcome… …to our handy booklet to help us all grow better, eat better and get active outdoors. This booklet shows you how to take positive action in your own back yards and allotments and with your community. Whatever space you have from a large garden to a small window box there is something for you to grow. Green Gyms® are a great opportunity for people to come together to grow food. It’s a great way to stay healthy, and the fresh vegetables and fruit you’ll grow make for healthy eating too. You just can’t beat the flavours of freshly-harvested tomatoes, squash, carrots and radish – to name but a few. Food tastes even better when you grow it yourself, caring for the plants as they develop from little seedlings to fullgrown plants, and then harvesting them when they’re ripe, full of health giving nutrition and bursting with flavour. For full-on community food growing action in South Birmingham, we run regular Green Gym sessions where you can get involved with growing food, eating healthily, increasing physical activity whilst undertaking conservation and wildlife habitat improvements. Our contact details are on the back cover.
Join in, feel good
Health for Life in the Community The Conservation Volunteers receives funding through the Mondelēz International Foundation to promote activities that engage people in growing food, physical activity, healthy eating and cookery. We deliver this to the wider community in south Birmingham and we offer a range of opportunities to encourage families towards leading healthier lifestyles. So, how do we do this? Green Gym Sessions
A Local Horticultural Show …to be held at the Botanical Gardens in September of each year – get your schedule to enter your produce. Contact details on the back cover. Gardeners’ World LIVE Visit us at BBC Gardeners’ World Live at the NEC and see our show garden which will promote ways for you to grow fruit and veg at home. A free phone app
Our Green Gyms provide the chance to transform derelict land into community allotments, green a local community park or space or carry out vital conservation work.
A phone app to provide you with handy hints, tips, calendars and food growing advice on how to grow fruit and vegetables. Work out what you can grow in your patch!
Free Seed Drops Look out for your free ‘Health for Life’ seeds delivered directly to your door.
Can’t attend a sessio n but want to grow at hom e? Find us on Facebook and Twitter, load your pic tures of the food you have grown onto our pag e or ask a question.
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Food growing makes good sense Each link of the food chain uses lots of energy, starting with farming through processing, packaging, refrigeration in warehouses and supermarkets, transporting in our cars from the shops, and then storing and cooking at home. So, when you grow your own, you are helping the wider environment as well as doing yourself some good. We all know about getting your ‘five-aday’ and home-grown food is a great way of working towards that. You might have thought about choosing organic produce but been put off by the price. Well, when you grow your own, YOU can decide what (if any) chemicals you use to control pests and promote growth. We hope this booklet will encourage you to: • Grow your own vegetables and fruit • Buy locally-produced food from local shops and markets • Start composting and cutting down on food waste It will also help you find like-minded people to create community food enterprises, share land and harvests, and connect with nature and wildlife. 4
Even if your outside space is tiny, it can still become your vegetable plot! The Conservation Volunteers sell a huge range of vegetable seeds, including organic varieties. There’s a catalogue available by calling us on 01302 388883 or you can buy online at www.tcv.org.uk/shop
No garden? No problem!
Herbs, tomatoes, salad leaves, French beans, peas, cucumbers, courgettes, peppers, chillies, aubergines, strawberries, nasturtiums, chard and even potatoes all grow well in containers. You can grow ‘cut and come again’ salads and herbs in a window box right through into autumn.
Windowsill strawberries
Salad on the balcony
You really don’t need much room to grow food. People even grow carrots in a well drained old bucket filled with sandy soil
Alpine strawberries are intensely flavoured and make great hanging basket plants. Yellow and red cherry tomatoes, peppers and aubergines make colourful displays in tubs and hanging baskets too. Even in a tiny back yard you can grow your own veg. Make your veg box out of a few planks of wood and some peat-free compost. Mark out a grid on the surface and grow a few plants in each square, sowing successive crops of salads, beans, peas and chard to keep you well fed throughout the summer Courgettes, squashes and cucumbers like rich soil, so add extra manure or give a liquid feed during the growing season. Grow them in old compost sacks or sturdy plastic bags, but be prepared for the leaves to take over. Rhubarb in a growbag! 5
Growing tips The Health for Life seeds will be distributed to all households in the wards of Bournville, Kings Norton, Longbridge, Northfield and Weoley during the five year lifetime of the project. Getting started: If you don’t have purpose-designed seed trays, you can put your soil or compost into any shallow tray with holes in the bottom for drainage.
Tomato
Vitamins A and E Rich in 4Container n 4Greenhouse Final locatio t ske Ba g gin 4Han al location 4Vegetable patch to determine fin t firs ty rie va h Check wit pagator/ Greenhouse/Pro Sowing C 65-70˚F 21˚ 18p: -April. Tem Windowsill, March e layer of fin a th wi and cover to handle Sow seeds thinly hen large enough W . lite icu rm ve C 15˚ n compost or mi at rs ividual containe pot into small ind 7 – 14 days Germination t Ou g in Plant they are s: Plant out when has passed Outside Varietie d all risk of frost an l tal h) inc 9 2-3 weeks for 15-23cm (6– ns itio to outside cond g plants ilin acclimatise plants Tra . ion in their final posit or prior to planting e support. Outdo uir req t no ll wi ts in hanging baske or direct into s ag wb gro in grown t varieties can be growbag compos latter may need the ground – the e support uir req ll wi ese hole. Th ts digging into the wbags or large po ties: Plant in gro rt po sup Greenhouse Varie th wi nts . Provide pla in the greenhouse June onwards t Harves see if suitable for variety first – to ts. tip: Check your in hanging baske or use greenho growing outdoor, w gro y ots as the Pinch outside sho , s em probl Tomato leaf mould , Tomato blight, Blossom end rot and cracking Tomato splitting ato pancakes Flippin’ tasty tom Recipes
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Carrots Rich in
Vitamins A and C
Final location 4Container (for short rooted varieties) 4Veg patch Sowing Outside in the final location, preferably a sunny position and well drained soil. If you have soil that is full of stones or heavy clay this will affect the growth of the carrots – it would be better to grow in containers. Early cultivars Jan - March, others April – July Sow 1 cm (1/2 in) deep in rows 15 cm (6 in) apart, thin to 5-7.5 cm (2-3 in) apart. Germination
10-14 days
Harvest Carrots will be ready for harvesting about 12-16 weeks after sowing. tip: Be careful when weeding or thinning around the carrots as if you crush the foliage, the smell can attract carrot fly which is a pest of carrots. Keep weeds down between rows by hand weeding - if you allow weeds to grow they may end up crowding out the carrots. problems
Carrot Fly, Forked carrots
Recipes
Carrot soup, Carrot muffins
Lettuce
Rich in
Vitamin A Final location 4Greenhouse 4Containe r 4Vegetable patch 4W indow box Sowing Greenhouse: early sow ings Outdoors: after risk of frost has passed. February – August. Sow seeds thinly and cover lightly with com post. When sowing out doors in a vegetable patch rak e soil and ensure that it is free from stones. Water wel l Germination 10-1 4 days Planting Out When seedlings are larg e enough to handle pot onto their final position. Pro tect from frosts Harvest May – October tip Sow at fortnightly intervals to ensure a suc cession of crops problems Aphids, Birds, Bolting , Grey mould, Slugs, Sna ils Recipes Pasta salad on lettuce
Parsley
Radish Rich in
Vitamin C
Final location 4Greenhouse 4Container 4Veg patch 4Window box Sowing Direct in the ground where they are. March to September. Sow thinly in drills 1 cm 1/2 inch deep. Allow 15cm (6 inches) between drills Germination 4-7 days Planting Out Thin seedlings as necessary Harvest
4 weeks after sowing
Tip Sow in succession every 2 weeks to ensure a constant supply of radish problems Brassicas mildew, Flea Beetle, Slugs, Snails Recipes Pasta shapes with chicken and peas
t Squash Butternuta mins A and C
Vi Rich in on ti h Final loca egetable patc 4Container 4V 4Greenhouse Sowing ividually in March-May Sow seeds ind C 60-68˚F en windowch kit or se Temp: 15-20˚ ou off in a greenh ves appear. lea st fir en cells starting ts wh t to larger po lan sp an Tr l. sil n 7-14 days grown Germinatio squash can be t Butternut Ou outdoor to ng isi Planting at m will need accli t to train outdoors but equate suppor st and need ad nd. Plant ou gr e th conditions fir on ver grow in a of space to co s passed. Or up or plenty risk of frost ha all en wh ly on out ort. d provide supp greenhouse an et for optimum eck seed pack Ch t es st rv Ha st fro rvest before fir sh liquid size squash. Ha th a high pota wi ys da -14 y 10 er ev ed Fe p Ti fertiliser , No fruit, problems , Grey mould en very small wh ng tti ro Fruit ew Powdery mild ttage pie Meat-free co s pe ci Re
Rich in
Vitamins A, B12, C, K Final locatio n 4Greenhouse 4C ontainer 4Veg pa tch 4Window bo Sowing x Early sowing: Gr eenhouse Late sowing: Ou tside February - Septe mber Temp: 10-15˚C 50-60˚F Sow thinly onto warm and moist compost. Germination 21 days Planting Out Thin to 20cm (8 inches) apart Harvest 13 weeks from so wing tip In colder month s protect from fro st with cloches Recipes Pasta Carbonara
Chillies Rich in
Vitamins A and C
Final location 4Greenhouse 4Container 4Vegetable patch Sowing Greenhouse or Kitchen windowsill Feb - April. Temp: 18-21˚C 65-70˚F Fill pots with compost and sow seeds on the surface. Cover with a layer of vermiculite. Germination
10-20 days
Planting Out May – June. Once there are 2 true leaves on the plant, transplant into individual pots. If not keeping plants in the greenhouse or indoors – plant out in pots or grow bags after last frost Harvest July–October. 20-22 weeks from sowing tip Stake plants to provide support. Feed weekly problems
Aphids, Botrytis, Whitefly
Recipes Mexican bean & tomato soup, Chilli Prawn Salad
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Growing tips VEGETABLES
Ensure that you space your seedlings
Most vegetables are easy to grow from
flourish.
seed. The growing instructions on the back of the packet have more detailed
well, providing enough space for them to
You can avoid having too much food at
information.
once by sowing at two weekly intervals.
No greenhouse to start off early sowings?
ready for harvesting at the different times.
Use a sunny windowsill. You can sow into
With strawberries and tomatoes you can
pots or buy a windowsill propagator. If
plant different varieties that mature at
you don’t want to sow indoors, work out
different times. It’s easy to grow salads
where the final location will need to be for
from March to October.
This means that you’ll have vegetables
your vegetables. Sow them directly into this location, some seedlings do not like to be transplanted so sowing them directly to your patio container or your window box is ideal!
Feeling daunted by all this? Then just ‘throw and sow’ and see what happens!
If your seeds are large enough to handle, space them out into your seed tray, or sow two per pot. If your seeds are small, sow
FRUIT
thinly into your growing medium – you
Most fruit is grown from rooted stock and
can always thin out after germination.
you can bush plants, cordons or trees. Go
Cover your seeds with a thin layer of compost or vermiculite and wait for those seedlings to appear! If you plan to move your seedlings outdoors they will need to acclimatise first. This can be done by placing them in a coldframe or leaving them outside in the daytime. For seeds grown in pots, when the seedlings are large enough to handle,
to your local nursery or check out The Conservation Volunteers shop. Buying bare rooted stock in the autumn and winter can be a cheaper option. Read the advice label. Most fruit need a sheltered site which receives sun. Prior to planting, dig over the soil and mix into the ground well-rotted compost. Soil needs to be well drained and not waterlogged.
transplant into small individual containers
For bare rooted plants – spread the roots
or their final location. If they are already
over the ground and cover with soil. For
in their direct location, thin the seedlings
pot-grown plants, ensure that the plant
– depending upon the variety you may be
is slightly below ground level. Don’t plant
able to use the seedlings in salads.
out when the ground is frozen
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Seasonal food
©
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Early summer is the time to enjoy succulent asparagus grown in the UK. The asparagus season traditionally starts on Saint George’s Day, April 23, and finishes on Midsummer’s Day. Strawberries are available in the UK during the spring (from April and early May if they’re from polytunnels) through to the first frosts of October. The joy of anticipating the short (but very sweet) plum season is only surpassed by tucking into gorgeous plum crumbles and bottling plum jam to enjoy on toast in the winter.
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Producing your own food helps you keep track of the growing seasons – that’s useful knowledge, even for foods you may not be growing yourself. For example when produce such as asparagus, strawberries or beans are in season, the shop price is cheaper and you can make the most of it. Whether you are growing it yourself or picking up a bargain at the market, it’s worth waiting for the right time of year to eat these foods – packed with flavour.
aso tse ea w.
The great thing about volunteering with The Conservation Volunteers on a Health for Life project is that you’ll grow food close to where you live and be able to harvest it at in prime condition. It will be the freshest, tastiest and best value food you can eat.
Juicy golden and dark purple plums are available from July for only a few weeks, so get them when you can. Crisp and sweet apples and pears are harvested from our orchards from the middle of August throughout the autumn. Raspberries are in season from the middle of summer through to the autumn, depending on the variety. When you grow broad beans, French beans or stick beans (also known as runner beans) in succession, you’ll be harvesting from May through to October. Nutritionally-packed root veg like celeriac and parsnips are traditionally harvested after the frosts which intensify the flavours. Check which foods are in season at www.eattheseasons.co.uk or use the calendar at www.eatseasonably.co.uk 9
Foraging… …free food
WARNING if you are in any doubt at all about whether wild food you may find is safe, don’t touch or eat it. This
The Conservation Volunteers’ origins are founded in conserving and creating wild places in cities, towns and the countryside for biodiversity. More habitats for wildlife and wild plants can mean more wild and natural food for us too. Why not enjoy nature’s bounty for free – when it’s safe and legal to do so? Volunteers have planted and managed thousands of miles of hedgerows over the last 50 years. That’s a plentiful supply of hawthorn leaves for spring salads, summer rosehips for jellies, elderflowers for thirst-quenching drinks and elderberries for autumn cordials. In woodlands, you’ll find edible mushrooms, fungi and nuts. Take a mushroom and fungi guidebook with you, or have fun fungi-hunting with an expert. As with all wild food, you must be certain it’s OK to eat it before you pick it. If you don’t know what it is, leave it until you do. You’ll have to be quick to beat the squirrels, but hazelnuts (left) and sweet chestnuts are worthwhile collecting. 10
applies especially to mushrooms where edible species can easily be confused with inedible or poisonous varieties. Chestnuts must be boiled or roasted before eating because of tannic acid. Hazelnuts (also known as cobnuts) are good to eat fresh and green or left for a few weeks to mature. Picking blackberries, rosehips, elderberries and sloes is an idyllic way to connect with nature and wildlife. Wandering along the hedgerows on footpaths and bridleways, you’re likely to spot birds’ nests and wild flowers. Many urban plants that you may think of as weeds (dandelions and nettles spring to mind) are in fact delicious additions to any meal. Young dandelion leaves are good in salads. Pick nettle leaves carefully, wear gloves for this, go for the young leaves at the top of the plants. Chop and cook them in butter to add to stock for a soup, make a pasta sauce with tomatoes and garlic, or add to pancakes and omelettes.
The goodness in each bite Finding out exactly what goes into your food – while it is growing and before it reaches your shopping bag – can be an extremely confusing business. Confused by ‘GMOs’? Challenged by terms like ‘organically grown’ and ‘farm fresh’ or befuddled by ‘neonicitinoids’? You’d need to be a food scientist to know every chemical and process that puts food on your plate. Growing your own, on the other hand, means that you’ll have a pretty good idea of exactly what goes into your food. You can use your composted kitchen waste as a soil improver, you might even dig-in some well rotted farmyard manure to improve your crops, but
Green Gym® members Jean and Richard from Weoley Castle, Birmingham have grown purple sprouting broccoli
whatever you add to the soil to help the plant with as it is growing, it will be your choice. Most fruit and veg grows quite happily enough by itself. All it needs is the right soil, a drop of rain and some sunshine. It is as simple as that. If you decide to grow chemical-free, you might have to come to terms with sharing your crop with a little wildlife – but that can be half the fun. What’s certain is that whatever you grow and however you grow it, the sense of pride and self-reliance you’ll have from growing it yourself will not only make it taste a thousand times better, it will put a smile on your face and a spring in your step! 11
Creating an outdoor classroom Now… then
Local schools are also getting a taste for growing their own. Hawkesley primary school is one of 15 schools in south Birmingham which took part in the Health for Life programme in 2012. Another 21 are currently being supported by the Health Education Service, making changes within their grounds to provide exciting opportunities for pupils and their families to get involved in growing food, physical activity, healthy eating and cookery. Secondary schools are also signing up to take part in the programme this year.
“When we started, the site was overgrown with brambles and weeds.” 12
Children at Hawkesley primary school now have new beds as part of the Health for Life in primary schools programme. These were installed by volunteers as part of a transformation of the site from an overgrown area into a wildlife-friendly, produce-growing outdoor classroom. “When we started, the site was overgrown with brambles and weeds” explains Peter Nash, Deputy Head. “We helped to clear it all, built the raised beds and a composting bin from scratch, and put in lots of other features such as benches and habitat piles. The school was thrilled and we’re now using it to grow lots of different types of fruit and veg which we can then use in our cooking lessons as well as making the school environment a far nicer place.”
When you’ve grown it, why not try a few new recipes? Here are just a few ideas…
Tasty chicken salad wraps These delicious wraps are ideal for packed lunches, making a welcome change from sandwiches. Serves: 4 adult 4 soft flour tortillas 4 tbsp lower fat soft cheese 4 tbsp low-fat natural yoghurt 120g skinless, boneless roast chicken breasts chopped 100g sweetcorn 1/ 4
cucumber (or small bunch of radish)
1 pinch ground black pepper
Tip 1: If you’re not keen on cucumber or sweetcorn, use grated sliced radish for an extra tangy crunch instead. Tip 2: If you’re packing these wraps into a lunch box, try to remember to put a small ice pack in with them to keep them cool and fresh. Nutritional information per portion 295 kcals • 22g protein 6g fat, of which 3g saturates 42.5g carbohydrate, of which 6g sugars 2g dietary fibre • 364mg sodium • 0.9g salt
2 handfuls lettuce leaves Lay out the wraps or tortillas on a clean work surface. Put the soft cheese and yoghurt in a bowl and mix together until smooth. Add the chicken, sweetcorn and cucumber. Season with pepper, then mix well. Spread an equal amount over each wrap, then top with the lettuce. Roll up each wrap tightly, slice in half, then wrap in cling film. Keep cool until ready to serve.
This recipe has been taken from the Change4Life Supermeals for under a fiver cookbook. For more tips and ideas on healthier lifestyles, please visit www.nhs.uk/Change4Life
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Half-thegarden-soup Hugh Fearnley-Whittingstall shares a recipe so that we can all enjoy the delights of freshly-harvested vegetables – from plot to bowl in 30 mins. 500g onions, sliced olive oil or butter 500g-1kg ripe tomatoes salt and freshly ground black pepper some or all of the following: 3-4 medium carrots, diced 3-4 medium beetroots, diced 3-4 medium courgettes, diced a few handfuls of peas a fistful of French or runner beans, roughly chopped a fistful of chard or spinach leaves, finely shredded a fistful of kale or cabbage leaves, finely shredded Sweat the onions in a little olive oil or butter in a large pan until softened. Pour boiling water over the tomatoes, leave for a minute, then drain and peel off the skins. Chop roughly and add to the onions. Cook gently until thick and pulpy, then add about 500ml cold water (or light
stock) and a good pinch of salt. Now add the vegetables of your choice, bring to the boil and simmer for 10 minutes. Then add the chard or spinach leaves and/or the kale or cabbage. Top up with a little more boiling water, if you like. Simmer for another 5 minutes, stirring regularly, until all the vegetables are tender, but only just. Check and adjust the seasoning, then serve immediately, with a drizzle of olive oil over each bowl. Seasonal variations: From late August onwards you can add fresh podded haricot beans (i.e. the white beans inside overgrown French beans) or borlotti beans, or the beans from overgrown runners, to the soup. They should go in with the water and have a good 5-minute simmer before the carrots and the remaining ingredients go in. Recipe taken from Hugh Fearnley-Whittingstall’s THE RIVER COTTAGE YEAR, published by Hodder & Stoughton, www.rivercottage.net
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Parsley
Chillies
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Craig Holmes/Images of Birmingham
Free range chicken
with chilli and parsley cream sauce David Colcombe, born and bred in Birmingham, is a chef committed to using seasonal, fresh produce. In this recipe he uses local free range Cotswold White chicken from Holly Farm, just outside of Redditch. The chillies bring a great dollop of mild heat to this dish. “I use parsley quite a bit in our cooking – it’s an underrated herb. My kitchen likes to keep things quite simple and let the delicious raw ingredients do the talking.” 200ml chicken stock 50ml double cream 50g parsley, chopped 1 tbsp sunflower oil 2 tbsp sesame oil 1 tbsp Dijon mustard 2 tbsp soy sauce 1 tbsp vinegar 3 spring onions 2 chicken legs 2 chicken breasts 2 to 4 mild red chillies Sea salt and freshly ground pepper Rocket leaves
In a bowl, whisk the oils, mustard, soy sauce and vinegar. Season with a bit of salt and pepper. Roughly chop the spring onion and add to the sauce along with the chicken and whole chillies. Rub the chicken with the marinade and refrigerate for 4 hours or overnight. Preheat oven to 200 degrees. Remove chicken from marinade, place in roasting tray and bake in oven for 35 to 40 minutes until chicken is entirely cooked through. Reduce marinade and chicken stock. Add double cream, reduce and add chopped parsley. Arrange the chicken on a serving plate, pour over the sauce and arrange rocket leaves as garnish.
David Colcombe is Chef Director at Opus Restaurant, 54 Cornwall Street, Birmingham www.opusrestaurant.co.uk
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Lettuce
Tomatoes
Carrots
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Carrot salad This recipe is from John, a participant with The Conservation Volunteers Green Gym® at Hawkestone Road allotments in Birmingham.
2 Carrots Iceberg lettuce or mixed salad leaves Cucumber finely sliced 1 Spring onion chopped 1 tomato sliced Olive oil Pepper Lemon juice Wash all the salad before you start and prepare a clean surface. Shred the iceberg lettuce or add mixed leaves. Chop spring onion, slice the tomato and grate the carrot. Mix together using a large plastic spoon or clean hands. Drizzle with a teaspoon of olive oil and a twist of lemon.
Dig in! Volunteer with The Co nservation Volunteers Green Gy m® - Health for Life project and yo u’ll get shared access to allo tment land for growing food on via the project. See contact details on back page. The Big Dig is all abou t getting people down to their local community garden to get growing. Growing Birmingham is the local contact organisation. www.thebigdig.org.u k/ birmingham Birmingham Open Sp aces Forum is a network organisa tion that aims to bring together all the people in Birmingham with an interest in our open spaces. Voluntee rs represent all sorts of sites acros s the city, including allotments and nature reserves. www.bosf.org.uk Be active: if you’d like to generally get fitter and make the most of what health and fitness facilities the council has on off er, why not join 300,000 other Bir mingham residents and get a Le isure Card. www.birmingham.go v.uk/beactive
Add a pinch of pepper to taste. 19
quash Butternut S
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Squash Soup Charlie Dimmock’s winter warmer soup is a gorgeous deep orange colour and full of goodness. “This is best made with one of my favourites - either the Crown Prince or Butternut squash,” says Charlie. Both of these varieties keep well into the winter, so this is a good soup to warm the cockles of your heart any time between October and March.
1 squash (Crown Prince or Butternut) 1 large onion 3 carrots
Remove from the oven when cooked.
20g butter
While the squash is roasting, peel and grate the onion and carrots, and simmer in the chicken or vegetable stock for about 10 minutes. Leave to cool. Liquidise and put into a saucepan.
Half pint chicken or vegetable stock salt, pepper and nutmeg chopped parsley to garnish
Pre-heat the oven to 200˚C/gas mark 6. Cut the squash in half – if you’re using Butternut, cut it in half lengthways and scoop out the seeds. Place the two halves cut side up on a baking tray and cross-hatch the cut surface in to let the heat get inside. Dot with butter, season with salt, pepper and nutmeg and roast in the oven for an hour until the flesh is soft.
Scoop out the flesh from the roasted squash and push through a sieve to make a smooth purée. Add this to the stock in the saucepan. Gently bring to the boil, check the seasoning and add more if you prefer. The consistency will be quite thick, but you can adjust it either by adding more stock to thin it, or milk to make it creamier Serve in warm bowls and garnish with chopped parsley. 21
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Šwww.joshandarchie.com
Blackberry and apple jelly The Conservation Volunteers Health for Life in the community manager, Eileen Hendon, has collected a recipe for bottling late summer sunshine to enjoy all through the winter. Blackberries usually to pick in early September and last through to early October. 2lb (at least) ripe hedgerow blackberries Same weight of roughly chopped hedgerow or bramley apples 1 lemon (optional) Sugar Water Weigh the blackberries and add the same weight of roughly chopped apples to a large, heavy based pan. No need to peel or core the apples. Add water to half-way up the fruit in the pan. Simmer gently on the stove top until the fruit is a pulp. Use a potato masher or the back of a wooden spoon to crush the berries and release all the juice. Let the juicy pulp cool and then strain through a muslin cloth, into a bowl. A steamer or colander can be used to hold the tied muslin cloth or it can be suspended over the bowl from a hook. Leave to strain overnight.
The next day, measure the strained juice back into the pan and for each pint, add 1lb of sugar. Place over a low heat and stir constantly until the sugar has dissolved. Taste the juice. If it tastes bland, add the juice of a lemon. Boil rapidly for 5 minutes and test for setting by placing a drop on a cool saucer. Run your finger through it and if a clump sticks to your finger – it is ready for bottling. If not, boil it a few minutes longer until it passes this test. Bottle in sterile jars and seal while hot. Old screw-top jam jars are ideal. Sterilise by washing and drying in a warm oven for 10 minutes. Makes around 6 jars. 23
Join in, feel good If you’d like to take part in FREE Green Gym® sessions then please contact:
Health for Life is a partnership programme funded by the Mondelēz International Foundation, promoting healthy lifestyle activities across south Birmingham, and supports Change4Life. For more tips and ideas on healthier lifestyles, visit www.nhs.uk/Change4Life
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Sally
T 07760 256 053 E s.furphy@tcv.org.uk
Mark
T 07909 000 258 E m.lawrance@tcv.org.uk
Health for Life in the community Manager: Eileen Hendon The Conservation Volunteers Suite 107, The Custard Factory Birmingham B9 4AA T 0121 771 4339 M 07795354074
www.facebook.com/healthforlifeinthecommunity
Reclaiming green places since 1959 ®Green Gym is a registered Trade Mark of The Conservation Volunteers © 2013. Registered Office: Sedum House, Mallard Way, Doncaster DN4 8DB. Registered Charity in England (261009) and Scotland (SC039302) Registered in England as a Company Limited by Guarantee No 976410 VAT No. 233 888 239 [gyof13/EH-rb1212]