Seed to Feed Me: August 2011

Sunday, 28 August 2011

WHEN TO PLANT POTATOES

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Choose your variety of potato carefully. There are many varieties of potato, but they are divided in early, second early and main crops. Early crops will produce a crop in late spring/early summer and include new potatoes. Second earlies take 16 to 17 weeks to mature and are ready to harvest from late June to the beginning of August. Main crops will produce a crop in late summer/autumn 18-20 weeks after planting and include varieties such as King Edwards and Desiree.

Main crops are ready 18 to 20 weeks after planting, so they can be lifted usually from July through to October. Main crops take up the most space in the garden, but they tend to be the best varieties to grow if you want some for storage.

Potatoes are best grown in a sunny spot; avoid any frost prone sites as this will damaged emerging foliage. Potatoes can take up a large amount of space so think carefully about their position. You can either plant potatoes directly into a bed or if you are short of space you may wish to plant them in a container.

It is best to prepare your potato bed for planting in November/December as this will allow the frost to break down the soil over the winter period. In November, dig your bed and remove any large stones and debris. Incorporate some fertiliser such as bone meal or compost into the soil. Do not add lime as potatoes prefer slightly acidic soil. Alternate planting positions for your potatoes in a vegetable crop rotation system during the following years to avoid the build up of pest and diseases in the soil. Containers should be at least 30 cm deep and wide. An old plastic dustbin, with added drainage holes, is ideal. Fill the container with multi purpose soil to half way and place 2 seed potatoes on top of the compost, and continue to fill with compost to 2.5 cm of rim.

Chitted potatoes are ready to be planting from mid march to April, when soil conditions have warmed up. Potatoes are best planted in trenches 8-15cm deep. Plant early potatoes 30 cm apart within rows spaced 40-50 cm apart. Second earliest and main crops should be planted 40 cm apart within rows spaced 75 cm apart. Place your chitted seed potatoes in the trench with shoots facing up. Be careful to avoid breaking any sprouts, and lightly cover with soil. As soon as shoots emerge 'earth up' the potatoes by covering the foliage with soil. You will need to earth up on several occasions every few weeks until you have a mound of soil around each plant about 15cm high.

Ensure you water your potatoes during dry spells; if there is not adequate rainfall your crop will be severely diminished. You can start to harvest your potatoes from June to October depending on variety. Earlies can be lifted when the flowers have opened and the foliage is still green. Other varieties can be harvested when the foliage has died down, usually around September.

Weather conditions and temperatures will affect the harvesting period so dig up a few trial plants to check on the crop prior to harvesting and if they are not ready then leave for a few weeks longer. Potatoes can be stored in a dark, cool place for the winter. Do not store any damaged potatoes as these may infect adjacent potatoes.

Thursday, 25 August 2011

GROWING POTATOES

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Potatoes are tubers in which all the energy for growing is stored. The growing season in Britain is relatively short and chitting potatoes allows for a faster crop. The warming up of the ground in the spring would naturally break their dormancy period and the potatoes would produce sprouts and grow.

Potatoes are in a natural state of dormancy in temperatures below 10 degrees Celsius. Chitting potatoes can reduce this time by one to two months. Every spring, keen gardeners will be chitting potatoes in order to break the dormancy of the seed potato and get a head start on the season.

There are many varieties of potato, but they are divided in early, second early and main crops. Early crops will produce a crop in late spring/early summer and include new potatoes. Second earlies take 16 to 17 weeks to mature and are ready to harvest from late June to the beginning of August. Main crops will produce a crop in late summer/autumn 18-20 weeks after planting and include varieties such as King Edwards and Desiree.

Early cropping cultivars will produce a heavier crop if chitted. By chitting main crop varieties you are encouraging the earlier growth of foliage and production of earlier potatoes, which is an advantage over summer droughts, potato blight or slug problems.

Chitting potatoes 'forces' the seed potato to break its dormancy and start to grow by introducing light and heat artificially. Seed potatoes are available to purchase at the beginning of the year and chitting is best carried out in the middle of February. Use only seed potatoes, and not other potatoes, as these will give you the most successful crop.

Select potatoes that are roughly the size of a hens egg. Place them upright into a into a container - an egg box is ideal for this. You should place the potato so that the end with the most eyes (sprout buds) is uppermost. Place them in a cool well lit room at a temperature of just above 10 degrees Celsius until new shoots (sprouts) are produced.

The new sprouts will start to develop in a few weeks and the chitting process will be complete in 4-6 weeks. You may wish to retain only the four strongest sprouts in Early varieties as this will encourage the potato to put all its growing energy into these shoots and develop quicker. Potatoes are ready for planting from March onwards.

Wednesday, 24 August 2011

RECIPE FOR SALMON WITH LEMON AND HERBS

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This recipe is very healthy and totally yummy. You can substitute the salmon steaks for cod if you want to vary the dish.

Serves 4

Ingredients

4 Salmon steaks
1 lemon
1 tablespoon chopped parsley
1 tablespoon chopped tarragon
1 teaspoon clear honey
Ground pepper
3 teaspoons olive oil

Method

Preheat oven to 200C/gas mark 6.

Finely grate the lemon zest and juice the lemon. Place the oil, honey, herbs, pepper, lemon zest and juice into a bowl and mix thoroughly.

Place the salmon fillets into an ovenproof dish and pour over the lemon mixture. Cover with foil and place in the oven for 20-25 minutes until the fish is tender and is beginning to flake.

Garnish with lemon slices and tarragon sprigs and serve with salad and asparagus.

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Recipe for Asparagus Quiche
Recipe for cauliflower cheese
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Recipe for home made olive bread
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Recipe for Salmon with lemon
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Vegetarian recipes - vegetable fried rice

Wednesday, 17 August 2011

SOIL TEXTURE

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It is important to understand the type of soil you have in your garden in order to select plants that wil grow successfully within it. There is no ideal soil type for plants but knowing your soil type will help you to identify plants that will thrive in your garden.

The proportions of clay, silt and sand within your soil indicates the soil texture. There are a variety of soil types along the spectrum according to the ratio of sand to silt to clay. A high proportion of clay particles gives a clay soil, a high proportion of silt gives a silty soil, and high proportion of sand gives a sandy soil and a mixture of all there gives a loamy soil.

Sandy Soil 90% sand : 10% silt and clay
Loamy sand 75% sand : 25% silt and clay
Sandy loam 60% sand : 40% silt and clay
Loam 50% sand : 50% silt and clay
Clay Loam 40% sand : 60% silt and clay
Sandy clay 30% sand : 70% silt and clay
Clay 55% sand and silt : 40% clay
Silty Loam Higher proportion of silt than sand and clay

To identify the texture of your soil look at the soil. If the soil drains quickly even after heavy rain and is always easy to dig it is a sand or sandy loam. If it is sticky to walk on when wet with clods sticking to your shoes, and then rock hard when dry it is a clay or sandy clay soil.

To test for soil texture take a small amount of soil in your hand, removing any stones/debris. Wet the soil and gently knead it to form a smooth paste. Identify if the soil layer feels gritty, silky or sticky.
If it feels sticky and gritty is a loam.
If it is gritty then roll the soil up into a ball. If you cannot form a ball it is sand. If it will form a ball but falls apart easily it is a loamy sand. If it readily forms a ball that sticks together it is a sandy loam.
If is silky it is a silty loam
If it is sticky, roll into a ball and then into a worm. If the worm breaks up when rolled the soil is a loam. If the worm forms easily then rub the surface with your finger - if the surface remains rough it is a clay loam. If the surface is shiny when rubbed but also gritty then it is a sandy clay. If the surface is shiny and the soil is not gritty then the soil is clay.

For related articles click onto:
Earthworms
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Grass maintenance - laying turf
Grass maintenance - sowing a lawn from seed
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How to make compost
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Manuring
Weeding
Non-grass lawns
Paths - Brick paving
Plants for Autumn
Preparing a seed bed
Potagers
Soil structure

Tuesday, 9 August 2011

Low GI foods

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The Glycaemic index (GI) measures the effect of carbohydrates on blood sugar levels. Foods with a high GI value will be quickly broken down through digestion and release glucose speedily into the bloodstream. Low GI foods are digested slowly and are gradually absorbed into the bloodstreams as glucose, causing a steady rise in blood sugar levels.

Eating foods with low GI levels may help with weight control, as well as improving diabetics' long-term control of their blood sugar levels. Food containing high GI levels can be detrimental to your body, especially if you are overweight or sedentary. A lower GI diet will keep your energy levels balanced and can help to improve long term blood glucose control. It will also reduce the risk of heart disease and improve blood cholesterol levels. Because low GI foods take longer to digest they make you feel fuller for longer, and so GI diets are popular with people trying to lose weight. Another benefit to people seeking to lose weight is that low GI foods can prolong physical endurance.

The glycaemic index classifies carbohydrates based on how quickly and how high they boost blood sugar compared to pure glucose. Foods with a high glycemic index, like white bread, cause rapid spikes in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, causing a lower and gentler change in blood sugar. There are many different lists available on line or in books detailing the GI value of foods. All lists categorise food as Low GI value (a score less than less than 55), Medium GI value (score 56-69) and a High GI value (score of 70 or more).

However, there are some foods that are particularly low in GI value and these are detailed below:

Apples
Apples have a low glycaemic index of 28. They have many health benefits and are a great healthy snack.

Baked Beans
The baked bean is a rich source of protein, fibre, iron and calcium. It contains carbohydrate that, like that in apples, is of the low GI variety with a value of 40.

Cherries
With a GI of 20, cherries provide many health benefits.

Grapefruits
Grapefruits are packed full of fibre and micro nutrients. They have a GI index of just 20, and may well have fat burning qualities too.

Lentils
Lentils are packed full of fibre, folate and iron, and have a GI value of 16.

Multi grain bread
Bread containing many seeds and wholegrain have a low GI of 42, which can protect against heart disease, reduce hunger pangs, and help with weight control.

Oats
Oats have a GI value of 36 and will help keep you full and energised.

Vegetables
Some of the top low GI vegetables include: broccoli (10), cabbage (10), carrots (16), capsicum (10), cauliflower (15), chillies (10), corn, frozen (47), eggplant (15), lettuce (10), mushrooms (10), onions (10), peas, frozen (39), tomatoes (15).

Yogurt
Low fat yogurt has a value of 16. It can be used to accompany fruit or even as frozen yogurt.

Low GI foods:

Wholegrain or mixed grain breads (granary, rye, linseed)
Pasta, buckwheat and bulgar wheat
Most vegetables
Low fat milk, diet yogart
Apples, apricots, citrus, cherries, grapes, mangos, pear, plums, prunes, kiwi, strawberries
Sweet potato
Porridge
Oatmeal biscuits
Dark chocoloate, peanuts, cashew nuts

Medium GI foods:

Pitta, muffins, crumpets
Basmati rice, coucous, quinoa
Beans and pulses; ice cream, low fat custard
Apricot, banana, pineapple, fruit juice, mixed dried fruit, dried figs, sultanan and raisins
New potatoes, boiled potatoes
Shredded wheat
Rich tea, digestives, shortbread
Honey, reduced sugar jams

High GI foods:

White breads, wholemeal bread, baguettes, bagels; brown rice, white rice, rice cakes, crackers
Beetroot and broad beans
Soya milk, rice milk
Dried dates, melon, jam and marmalade
Chips, instant potao, roast potato, mashed potato
Rice krispies, cornflakes, sugary cereals, sultana bran
Crackers, custard creams, bourbon biscuits
Sugar, glucose tablets, soft drinks, sweets.

For related articles click onto:

Allergies
Autumn Superfoods
Cold symptoms

Differences between vegetables and fruit

Foods to avoid during pregnancy
Gestational diabetes
GI Diet - Falafal
GI Diet - Fruit and vegetables
GI Diet - Carrot and pineapple cake
GI Diet - Dairy foods
GI Diet - Food and Diet
GI Diet - Low GI Foods
GI Diet - Porridge with berries
GI Diet - Smoked salmon and cottage cheese sandwich
GI Diet - Vegetable pizza
Low GI foods
Salt
Superfoods
Weight
What is a food allergy?
What is a food intolerance?
What is the best way to lose weight
What is the difference between a food intolerance and a food allergy?
What is the difference between a cold and the flu?
What is 5 A DAY?

5 A DAY PORTIONS

Friday, 5 August 2011

SUPER FOODS

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Some foods provide more value then others in terms of health benefits and these are known as super foods. They may contain powerful antioxidants or be rich in essential vitamins and minerals. So what are they?

Apples
Apples are full of antioxidants and vitamin C which is essential for healthy skin and gums. One apple provides a quarter of your vitamin C daily allowance. Apples can help to keep digestive system healthy and lower blood cholesterol. It also has a low glycaemia index (GI) type so is broken down slowly in the bloodstream as glucose.

Baked beans
Baked beans contain fibre, protein, calcium and iron. The tomato sauce contains lypocene, a powerful antioxidant that prevents heart disease and prostrate cancer. It is also a low GI carbohydrate. The insoluble fibre within baked beans travels through the body to the large colon where bacteria produce short chain fatty acids that protect the colon from cancer.

Bananas
Bananas contain vitamin B6 for healthy skin and hair and potassium which lowers blood pressure. They contain antioxidants which protect cells in the body against damage by free radicals that can cause heart disease and cancer. They are a good source of carbohydrate, providing energy

Brazil nuts
These are high in selenium that may protect against cancer, depression, heart disease and Alzheimer's. Nuts contain essential vitamins, minerals and fibre. Although fattening, if eaten in small amounts regularly i.e. small handful four times a week.

Broccoli
Broccoli contains sulphoraphane which has cancer fighting properties. It also contains vitamin C and other antioxidants such as lutein which can help against heart disease and can delay the progression of age-related macular degeneration. It is beneficial to pregnant women as it is a good source of the naturally occurring folic acid, folate.

Olive oil
Olive oil contains monsaturated fat which is good for the heart. This oil contains many antioxidants, and lowers bad cholesterol levels whilst increasing the good levels.

Salmon
Fish is an excellent source of protein, minerals and vitamins. Eating oil fish such as salmon can reduce the risk of heart attack. Salmon contains omega 3 which reduces blood clotting and inflammation. Omega 3 also protects against depression and dementia.

Tea
As little as one cup of tea a day can have beneficial effects. Tea is a source of antioxidants which protect against heart disease and blood clots. The caffeine present with tea stimulates alertness. Black or green tea is best.

Yogurt
Yogurt is a good source of calcium and has health benefits of the large intestine. The bacteria Lactobacillus is sometimes added to yogurts reaches the large intestine intact and tops up the friendly bacteria present. These bacteria fight harmful bacteria.

Wholegrain Seeded Bread
Bread is a good source of fibre which is good for the gut. Breads containing seeds and wholegrain have a low GI value. These seeds contain essential fatty acids.

For related articles click onto:

Allergies
Autumn Superfoods
Cold symptoms

Differences between vegetables and fruit

Foods to avoid during pregnancy
Gestational diabetes
GI Diet - Falafal
GI Diet - Fruit and vegetables
GI Diet - Carrot and pineapple cake
GI Diet - Dairy foods
GI Diet - Food and Diet
GI Diet - Low GI Foods
GI Diet - Porridge with berries
GI Diet - Smoked salmon and cottage cheese sandwich
GI Diet - Vegetable pizza
Low GI foods
Salt
Superfoods
Weight
What are gallstones?
What is a food allergy?
What is a food intolerance?
What is the difference between a food intolerance and a food allergy?
What is the difference between a cold and the flu?
What is 5 A DAY?

5 A DAY PORTIONS

Tuesday, 2 August 2011

WHAT IS THE BEST WAY TO LOSE WEIGHT?

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There is so much written about this subject and everyone seems to be an expert. The diet industry is worth millions and there are so many products available to us that promise to make us thin. If we are to believe all these claims then everyone would be their ideal weight. So why are we still overweight as a nation?

We require food to supply us with energy, vitamins and minerals that our bodies requires. When we take in more calories than we burn off through exercise we will gain weight as our body stores the excess energy as fat. Conversely, if we eat food that contains less energy than you are burning off then you will lose weight. Put simply, our weight gain comes down to the fact that we are eating more and exercising less. Often crash diets are just a quick fix, and most people gain back the weight again when they come off the diet. In order to lose weight permanently you need to change what you eat.

Energy within our food is measured in kilocalories (Kcals). Food containing starch like bread, potatoes, rice and pasta are healthy, and wholemeal versions of these foods provide more vitamins, minerals and fibre. People trying to lose weight should cut down on fatty and sugary foods, and alcohol, and eat more starchy foods, fresh fruit and vegetables.
Fat
Fat is high in calories and most people eat far more fat than they require in their diets. Saturated fat is found in biscuits, cheese, pastry, animal fat, dairy products and chips and is the most important fat to reduce as they are not required by the body. Monounsaturated and polyunsaturated fats are used by the body but are still high in calories so need to be limited. Olive oil is rich in monounsaturated whilst sunflower oil is rich in polyunsaturated.

Sugar
Sugar contains empty calories. There is no food value other than calories contained within sugar and provides no form of nourishment. Avoid sugar in drinks, cereals and puddings, substituting it for honey and dried fruit.
Fruit and vegetables
Fruit and vegetables contain antioxidants and vitamins to protect against disease. Fruit and vegetables also contain fibre, especially in brightly coloured fruits such as beetroot, broccoli, carrots and tomatoes. We should have at least five portions of fruit and vegetables a day according to the World Health Organisation.
Regular Exercise
Exercise is essential to maintaining a healthy body. It increases your strength and suppleness and also uses up excess calories. It is particularly beneficial to your heart and circulation. Half an hours of exercise 5 days a week, or similar, will help to maintain an healthy body. The important thing is to take exercise regularly so pick a exercise that you enjoy.

For related articles click onto:
Allergies
Autumn Superfoods
Cold symptoms

Differences between vegetables and fruit

Foods to avoid during pregnancy
Gestational diabetes
GI Diet - Falafal
GI Diet - Fruit and vegetables
GI Diet - Carrot and pineapple cake
GI Diet - Dairy foods
GI Diet - Food and Diet
GI Diet - Low GI Foods
GI Diet - Porridge with berries
GI Diet - Smoked salmon and cottage cheese sandwich
GI Diet - Vegetable pizza
Low GI foods
Salt
Superfoods
Weight
What are gallstones?
What is a food allergy?
What is a food intolerance?
What is the best way to lose weight
What is the difference between a food intolerance and a food allergy?
What is the difference between a cold and the flu?
What is 5 A DAY?

5 A DAY PORTIONS

FOODS TO AVOID DURING PREGNANCY

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There are certain foods that should be avoided during pregnancy because they may cause harm to your unborn baby or they carry a higher risk of food poisoning.

Alcohol

Alcohol can seriously affect your unborn babies development and should be avoided during pregnancy.

Caffeine

Too much caffeine can lead to underweight babies or miscarriage so limit yourself to a maximum of 200g of caffeine per day. Caffeine is found in some food, soft drinks, tea and coffee. A cup of tea has 50g of caffeine, whilst coffee has 75g.

Cheese

Cheese can carry listeria which can harm your unborn baby. Do not eat soft blue veined cheese such as Danish blue or mould ripened soft cheese such as camembert or brie.

Eggs

Do not eat raw or undercooked eggs as they carry a risk of samemellia. Ensure all eggs are cooked thoroughly until solid and avoid home made mayonnaise.

Fish

You should avoided raw shellfish as this may cause food poisoning. Also limit oily fish such as tuna and mackerel to a maximum of twice weekly. You can eat cooked shellfish such as prawns.

Meat

Do not eat raw or undercooked meat. Ensure meat is thoroughly cooked and avoid pink or bloody meat.

Milk

Avoid unpasteurised milk, including unpasteurised cows and sheep milk. Do not eat food that is made out of unpasteurised milk either, such as soft goats cheese.

Liver

Do not eat liver as this contains high levels of vitamin A that can damage your unborn baby. This includes liver products such as liver pate or liver sausage.

Pate

Pate should be avoided as they can contain listeria which can harm your unborn baby.

Vitamin A

Vitamin A can cause damage during pregnancy. Avoid taking anything containing vitamin A supplements, high dose multi vitamins or fish oil tablets.

For related articles click onto:
Allergies
Cold symptoms

Differences between vegetables and fruit

Foods to avoid during pregnancy
Gestational diabetes
GI Diet - Falafal
GI Diet - Fruit and vegetables
GI Diet - Carrot and pineapple cake
GI Diet - Dairy foods
GI Diet - Food and Diet
GI Diet - Low GI Foods
GI Diet - Porridge with berries
GI Diet - Smoked salmon and cottage cheese sandwich
GI Diet - Vegetable pizza
Low GI foods
Salt
Superfoods
Weight
What is a food allergy?
What is a food intolerance?
What is the difference between a food intolerance and a food allergy?
What is the difference between a cold and the flu?
What is 5 A DAY?

5 A DAY PORTIONS