Monday, October 9, 2017

Veg Box News - 10th - 13th October, 2017

Autumn is well and truly here now and over the next few weeks Box customers can look forward to delicious English root crops for hearty stews and roasts, but just before we get there we’ll be taking a last few shots of greens, this week Kale, Broccoli and Chard.  If you’re thinking: ‘What? Three types of greens?’ I’ve included some links to recipes below which would offer a range of different options.

Boxes will also all receive a squash this week.  It’s always best to roast squash to bring out
the nutty flavour.  Cut into slices or chunks dress with a little olive oil and salt and roast in a moderate oven for 40 – 50 mins.  You can eat just like that as a side vegetable or incorporate the roast squash into other dishes – soups or stews or mash.


  • Potatoes 1kg
  • Onions 500g
  • Carrots 600g
  • A Bag of Kale
  • A Head of Broccoli
  • A Squash
  • A Pack of Rainbow Chard

G’s will be the same
B’s will receive a Swede instead of the potatoes
D’s will receive a further 800g Potatoes and a Portion of Mushrooms
E’s will receive a Swede and a Portion of Tomatoes
L’s and M’s will get the above additions and a Lettuce.

  • Apples – Rajka 600g
  • Pears – Conference 600g
  • Bananas 600g
  • Oranges 600g
  • Grapes 400g
  • A Lemon

Q’s will also get a portion of fresh Figs.


Kale is a versatile vegetable and can be finely shredded and eaten raw; steamed, stir-fried or added to soups.  Try shredding it and then roasting in the oven with a drizzle of olive oil and a sprinkling of salt.  Roast until dry and crisp for delicious healthy Kale Crisps
Other ideas:

From the Hemsley sisters: Kale and Quinoa Sauté 


Broccoli has of course long been a family favourite but have you tried roasting it?
Break into florets and split any thicker stalks.  Peel and quarter the thick stem – it really is the best part especially for children who don’t like the flowery bits of the head…(speaking from experience) Preheat the oven to about 180°C.  Toss the florets into a roasting tin with some salt and olive oil and place in the oven for about 40 mins but do check for doneness from about 30 mins because cooking time will vary according to how small you’ve cut the florets.

I find stir-frying broccoli can work providing it is either blanched first or cut very finely.

Tempura is also a tasty way of preparing this vegetable (and many others).
It is easier than you might think to make tempura and I find it is mental preparation which is the key – prepare ahead of time and think about timings of the meal before embarking.  Ideally tempura is served straight from the wok so it becomes an eat-it-as-it-comes meal.  There’s a sense of drama though which can be a great ingredient to tempt younger eaters!!
From  Kickass Vegan Tempura


Of the three chard is the lightest leaf and requires shortest cooking time.  Try shredding and adding at the last minute to pasta, or simply briefly sauté with a chopped onion in a little butter or olive oil.  It behaves and tastes similar to spinach so you could substitute it in any of your favourite spinach dishes.

If you try any of these recipes or have any that you would like to share please add a comment below.

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