vegan Archives - Our Permaculture Life

7 Reasons to Grow and Eat Amaranth – A Simple Ancient Superfood

Morag Gamble — Sun, 11 Dec 2016 14:26:00 +0000

Amaranth is an amazing food – quite overlooked as a powerhouse. It’s simple to grow, simple to cook and super delicious.

Amaranth is an ancient food with similar qualities to Quinoa. It has been cultivated as for 8,000 years and was a staple food of the Aztecs.

I love abundant plants like this and welcome them into my garden. All of the amaranth plant is edible – the roots, the leaves, the flowers and the seeds. It is a hardy, drought-tolerant annual that self-seeds and is easy to grow – particularly in hot times. Many varieties have spectacular flowers too.

Amaranth is a very popular food in many parts of the world and is known by many local names. Unfortunately in Australia, we underutilise it – mostly I see it sold as a popped breakfast cereal, but there is so much more to this amazing food, and it’s so very easy to grow.

Here’s seven good reasons to add it to your diet:

HIGH IRON: Did you know that one cup of cooked Amaranth grain (actually a seed*) can provide you with much of your daily iron needs? I was amazed when I read this. Having been a vegetarian since early childhood, finding new ways to keep my iron levels up is always interesting news to me.
HIGH CALCIUM and Magnesium – also high in manganese, vitamins B and E, zinc and potassium.
HIGH PROTEIN: Amaranth is one of the most protein rich plant based foods. Its seed has 20% protein.
HIGH LYSINE: Amaranth offers the highest source of vegetarian Lysine. Lysine, an amino acid, is a building block for protein, and it helps with calcium absorption and collagen production.
GLUTEN FREE: Amaranth is gluten free. It can be ground as a flour or cooked as a psuedograin.
HIGH FIBRE: A diet high in fibre keeps the digestive system healthy
EASY AND FAST TO GROW: Did you know you can get up to 100,000 seeds from one plant! Amaranth is super easy and fast to grow. It takes less than 30 days before harvesting small leaves and just 50 days to maturity. It can cope with heat and dry conditions a lot better than any other leafy green. It grows easily in many contexts and self-seeds readily. You can eat the young leaves, but older ones are best cooked and used like spinach. I add amaranth leaves to all sorts of meals – stir fries, soups, quiches, omelettes, frittata, curries etc. (Typically people have cooked amaranth leaves to reduce their oxalic acid content.

I love the look of amaranth in the garden – it’s flowers are amazing.

COOKING WITH AMARANTH

Cooking with amaranth is easy too. I love the added flavour it brings. Also I like its versatility. It’s good in breakfast, lunch and dinner.

Since amaranth seed cooks more like polenta than rice with a consistency more like porridge than rice – it is great for breakfast. Actually amaranth porridge is a traditional breakfast in India, Peru, Mexico and Nepal.

For other meals, I simply add Amaranth seeds to quinoa or rice to create a fluffier texture and nuttier flavour. It’s great in salads or with a curry. Like other seeds and grains, it’s a good idea to soak and rinse amaranth before cooking.

You can eat the young leaves, but older ones are best cooked and used like spinach. I add amaranth leaves to all sorts of meals – stir fries, soups, quiches, omelettes, frittata, curries etc. (Typically people have cooked amaranth leaves to reduce their oxalic acid content.)

I also eat the immature amaranth flowers cooked and in salads.

What is your favourite way to eat amaranth?

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Healthy and Tasty High-Protein, Gluten-Free, Sugar-Free, Dairy-Free Snack.

Morag Gamble — Fri, 15 Apr 2016 14:43:00 +0000

Here’s one of my favourite snacks – dry roasted nuts and seeds with a drizzle of organic tamari – super tasty and healthy.

If you have some friends over, it’s a great treat for everyone. It’s gluten free, dairy free, sugar free, vegan and superbly delicious! These nuts and seeds transform my garden salads and veggie stir-fries too – just a little sprinkle on top. I do love raw nuts and seeds, but when I make this, I so enjoy the crunch and flavour – great as a mid-afternoon energy boost too.

Dry roasted organic nuts and seeds with a drizzle of organic tamari

How to make toasted tamari nuts and seeds:

Preheat the oven to 200 degrees celsius.
Spread the nuts and seeds on a baking tray – not too thickly (or it will take longer)
Place on top tray and dry roast for approx 10 minutes until browning and crunchy. At 5 mins, you may wish to swish them around a bit on the tray too to ensure even toasting. When they are growing, test the almonds to see if they are dry and crisp.
When done, remove tray from oven and immediately drizzle a little tamari over the nuts and seeds and stir around. The heat evaporates the liquid and leaves a tasty coating on the nuts and seeds.
(if you happen to splash a little too much on, just pop the tray back in the oven for a couple of minutes until the liquid evaporates)

Nuts and seeds are a healthy and filling snack, high in protein, fibre, vitamin E and lots of other nutrients and minerals. Try not to eat too many though, because they are quite high in calories. A small handful is all you need.

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16 Mighty Homegrown Teas: The Healing Powers of Your Edible Garden

Morag Gamble — Thu, 14 Apr 2016 15:28:00 +0000

My food garden is also my medicine chest.

The fresh healthy foods eating straight from the garden bring so many health benefits, but so do the many herbs, flowers, fruits and weeds that can be used as refreshing and healing teas.

My edible lanscape wraps around the house – food, spices, teas and natural remedies always at hand.

Two of my favourite garden teas are Rosella and Lemon Myrtle, and Lemongrass and Peppermint. I love their colours, aroma and taste. Uplifting, refreshing and cleansing.

Maia and Hugh enjoying a cup of iced rosella tea.

As I walk through my garden, I realise there is just so much more to be known and understood about each and every plant. My garden is a constant source of wonder and inspiration for inquiry.

Here is a small selection of teas that can be made from plants in a permaculture garden, and a brief listing of just some of the benefits they can bring. There are of course so many more healing herbs, flowers, fruits and roots – and so many more benefits from these plants…

Chamomile Chamomile tea aids to reduce stress and helps digestion. It aids peaceful sleep and reduces the problems of insomnia.

Chamomile

Chickweed – while sometimes considered a nuisance by gardeners, it can be eaten like spinach, and makes a nice salve. As a tea, it is useful for bronchitis, coughs, colds, hoarseness and inflammation.

Chickweed

Dandelion – a natural diuretic and digestive aid, rich in potassium, an excellent source of vitamin A, and protects against iron-deficiency. Dandelion tea is made from leaves and flowers.

Dandelion

Elderberry – Useful herbal tea for headaches in colds, and a blood purifier.

Elderberry

Ginger – so many benefits – an amazing plant. Ginger tea, amongst other things helps with digestion and circulation, relieves nausea and restores appetite. Also good for morning sickness and motion sickness.

Ginger root

Gota Kola – provides support for healthy memory function, energises the central nervous system and rebuilds energy reserves, helps to combat stress and depression, has a positive effect on the circulatory system, is a mild diuretic and speeds the healing of wounds.

Gota kola

Lavender – relaxes and helps people sleep and feel calm. The dried purple, white and pink coloured flowers are used. It helps to reduce respiratory issues, cough, asthma, bronchitis and body temperature – used for treating fever.

Lavender

Lemon Balm – A tea of lemon balm also induces perspiration when trying to break a fever. The tea is used to reduce stress, calm nerves, and to lower insomnia and anxiety. It increases the capacity of our memory and refreshes our mood. It lowers the problems of stomach, digestive system and flatulence.

Lemon Balm

Lemon Myrtle – many benefits – said to relieve muscle cramps and spasms, rheumatism, headaches and fevers. The anti-oxidants in citral help boost the immune system. It is an refreshing and calming tea.

Lemon Myrtle – an Australian native tree.

Lemon grass – purifies the whole body. Helps digestion, cleanses and detoxifies, and relieves arthritis.

Lemongrass cut for tea

Peppermint – a soothing tea – reduces the problems of vomiting, motion sickness and nausea. It strengthens the immune system and gives the body protection against mild coughs, mild asthma. It also helps to clear congestion, and reliece mild aches and pains, as well as supress appetite.

Peppermint

Rosella Tea is made from dried hibiscus flowers. High in vitamin C. It helps to reduce hypertension, cholesterol and blood pressure. The presence of anti-oxidants in rosella tea gives protection against cell-damaging free radicals.

Rosella bush

Strawberry leaves – the dried leaves make a great tea that is a tonic and tones up the body’s intestines and appetite. It cleanses the stomach and is good for eczema and to prevent night sweats.

Strawberry leaf

Tarragon – The health benefits of tarragon tea include its ability to relieve depression and anxiety. It helps relax the nerves and regulates the circulatory system. It also helps relieve fatigue, and induces a feeling of well being.

Mexican tarragon

Tulsi – known for its rich antioxidant and adaptogenic properties that are known to promote wellness by building the body’s immune system, reducing stress, and promoting mental clarity.

Tulsi tea – also a bee attractor.

Thyme – an expectorant and disinfectant, and known for its antifungal properties. Valuable in whooping cough, asthma and and lung troubles. A good remedy for bowel gas and cramps in stomach. Can also relieve headaches.

Thyme

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Make your own delicious dry biscuits: simple, quick and healthy.

Morag Gamble — Tue, 01 Mar 2016 13:35:00 +0000

I can’t believe I have never done this before – make dry biscuits (crackers). They are so delicious and yet so easy, so healthy, so cheap and so wrapping free!!

This is my first attempt at making savoury crackers. They are crisp, but soft, and slightly nutty with the sesame seeds. I like that they are not over-salted and are free of sugar and other unnecessary additives.

Like many families, mine loves biscuits and dip. I have tried for a long time to buy the ‘healthiest’ version of dry biscuits – without GMOs, without MSG, without palm oil. It’s difficult finding good ones though. I recently stood in the dry biscuit section at my local shops and was left, well ‘dry’, particularly now that I am trying to dramatically cut plastic wrapping from our household.

So frustrated with the (lack of) options, and no longer wanting to create waste from packaged biscuits, I wondered what it would take to actually make nice crackers. These past few weeks I have been looking for recipes. For some strange reason, it had not crossed my mind to make savoury biscuits before. I have always preferred making my own sweet biscuits with good natural materials, but never these….mmm, silly really considering how easy it is.

After a little bit of research, I now have a long list of recipes that I’d like to experiment with and adapt. This was my first attempt tonight that got the thumbs up from my personal food critics.

I have started buying bulk flour (5kg) in compostable paper bags. The organic plain flour is what we use for making pancakes, biscuits, pasta …and now crackers. I also love blending this with other flours – rye, spelt, kamut … (The bowls behind are my soaking mung beans for sprouts, soaking lentils, for tomorrow’s dahl, and my precious jar of olives being prepared.)

After mixing and kneading the dough I chopped it into segments.

After rolling them thinly, I painted a little olive oil on top and sprinkled poppy seeds on some.

Ready to eat plain, with cheese or with dip. This afternoon Maia and I went to the cheese shop in Maleny and came home with a couple of tasty cheeses to have with our new experiment.

I quite like the haphazard shapes. I thought perhaps next time I might make them into thinner strips and give them a little twist for something different!

This is a vegan recipe.

Basic Cracker Recipe

1 cup of plain flour
45 ml olive oil
60 ml water
large spoonful of sesame seeds
a sprinkling of salt

Instructions:

Mix all the ingredients together.
Chop into segments
Roll as thin as you can without them breaking apart.
Brush a little olive oil on top and sprinkle some extra seeds if desired.
Cook at 200C/390F until just going brown on the edges (approx 10-12 mins)
Remove and cool.

If you don’t eat them all right then and there, break them up and store in an airtight jar.

Flavour Variations

To add variety to this recipe I could add parmesan cheese, ground pepper, garden herbs (rosemary, oregano and thyme), chia seeds, seaweed strips, finely chopped garlic or kale. I might try replacing the water with mashed pumpkin. The options are endless.

I’m keen to try out some of the other recipes too and test out some gluten free options too.

I am so surprised at how easy this was. I’m confident I can completely miss the biscuit aisle now – hooray.

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The simplest, easiest and healthiest homemade ice-cream

Morag Gamble — Fri, 19 Feb 2016 13:41:00 +0000

Most kids love icy-poles or ice creams on hot summer days – my kids are no exception. As a mum I am always looking for the healthiest options for my three young children. I appreciate that a cool sweet treat is nice, but I don’t like to feed my children things that contain overly processed ingredients, contain lots of sugar and additives, and have non-biodegradable packaging.

At home, I always make my own icy poles for them – then I know what is in them. Typically I juice our own fruit, or buy a local organic or biodynamic juice. Sometimes when we make yoghurt honey banana cinnamon smoothies, I freeze the leftovers in icy pole moulds.

Even simpler is this banana ice-cream. It would have to be the simplest, healthiest and least processed ‘ice-cream’ on earth. I can’t believe I’d never thought of this before. It is absolutely delicious with a wonderfully soft and creamy texture – just like a solid ice-cream.

This ice-cream is of course naturally vegan, gluten-free, dairy-free, low-fat, low GI, high-fibre and contains lots of potassium, vitamin C and B6!

How to make it:

Simply peel and freeze ripe bananas, then stick in a re-usable stick when you want to eat it – a chopstick or icy pole stick…That’s it. If you are making it for smaller child, just use a smaller chunk of banana.

Who’d have thought straight frozen banana would have such a great consistency. I had eaten it before, but processed through a champion juicer, sometimes with mango pulp too. I didn’t realise it would be so soft. I’ve now taken to slicing frozen banana into some plain yoghurt with a sprinkling of cinnamon and chia for breakfast. Yummm…

I have a freezer (solar-powered) full of deliciously sweet frozen bananas from our garden, and there’s three more bunches on their way. I love my garden!!!

Thank you so much to the reader who suggested this way of eating bananas in response to my post about our bountiful banana harvest. This idea is by far the simplest and least processed ice-cream I’ve ever tried.

Does anyone else have other simple healthy iced treat ideas?

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How to make a simple ferment

Morag Gamble — Sat, 28 Nov 2015 23:24:00 +0000

Ferments are a superb addition to our diets and they are absolutely delicious – great in a salad, as a side-dish with a main meal, fabulous in a thin soup and awesome scooped straight from the jar. Fermented foods are excellent for our digestion and they boost the nutrient value of foods.

The first first vegetable ferment I learnt how to make was kim chi. Evan and I were teaching a permaculture course in the village of Shinde-ri in South Korea just a stones throw from the demilitarised zone with North Korea. I was curious, so older village women, leaders of a local village association, invited me to join them in a big community kim chi making session. They spoke no English, and all I could say in Korean was hello (하세요 annyeonghaseyo) and thank you (감사합니다 kamsahamnida). We squated on the floor beside big tubs of cabbage, salt, chilli and spring onions and together made a huge batch of kim chi for the village.

Kim chi is often made out of cabbage but a whole range of vegetables can be used – carrots, radishes, beets,

Anyway, yesterday I came home to find a long white daikon radish sitting on my verandah table – the root with it’s abundance of foliage almost covered the complete table. A young local micro-famer growing Japanese vegetables at Crystal Waters dropped it off as a lovely gift. Time to make kim chi!!!

Daikon radishes (Raphanus Sativus) are huge! It is the monster of all radishes and so lovely and mild in flavour. The word daikon is directly from the Japanese 大根, literally meaning “big root”. Daikons remind me a bit of the story about the old man who couldn’t pull up the turnip, so he called for the old lady, who called the boy, who called the girl …. The long thick white daikon root goes deep down into the soil.

Because the root is so large, it really helps to break up clay soil. The famous Japanese no-till farmer, Masanobu Fukuoka, used daikons to keep the soil open and add organic matter – they have such masses of leaves. I often recommend using daikon to my permaculture students and clients wanting to simply, naturally and rapidly improve their soil. Daikons are self-seeding annuals, so once in your system, they keep coming back which is wonderful.

I have a section in my food forest, near my dwarf citrus, that is looked after by daikons. I eat some, and leave some to improve the garden.

I eat the young leaves, the roots before they get too woody, and the seeds too. The leaf is often used as a green vegetable, the seeds are great for sprouting and have many medicinal beneifts. The roots are most commonly eaten as a pickle and to aid digestion. Diakon is really low in calories but high in Vitamin C.

Daikon seed is said to be a powerful immune and circulation booster, to aid digestion, relieve fatigue, cleanse the blood and body. they can also clear congestion, ease migraines and soothe sore throats. They are also said to be effective against the effexts of a rich diet – acne, diabetes, bloating, cellulite. Daikon seed oil can heal cracked dry skin. Because of the benefits it has, it is considered a superfood

I so enjoy eating the mild versatile daikon – freshly grated in a salad, chunked into a miso soup, thinly sliced into a stir fry, julienned with dips, but I think my favourite is fermented a kim chi.

Kim chi has been a popular food in our household ever since we first went to South Korea in about 15 years ago to teach permaculture. On our fourth visit in 2010, we took our kids along to teach a permaculture design course at the Dandelion Community near the Ghandi Ecovillage. Maia and Hugh they were just 2 and 4 years old and absolutely loved it – the culture, the language, the rural landscape, the curious burial mounds, and of course the food. They learnt how to use chopsticks to eat sticky rice and eat kim chi soup. My daughter’s favourite meal of all was white kim chi soup made from daikon radish.

Here’s how I made a super simple vegan kim chi with this gifted daikon.

Ingredients:

1 long daikon
2 medium carrots
A big handful of fresh greens
1 onion
3 cloves of garlic
3 cm ginger root
2 fresh red chillies
Water

Method:

Peel and cube the daikon
Peel chop and grate carrot
Mix in bowl with a tablespoon of salt.
Let stand for 30 minutes. While waiting….
Collect greens from the garden (this time I used Kale, Comfrey, Parsley, Garlic Chives)
Make a paste of garlic, ginger, chilli, onion and water – I used my food processor. I used just enough water to make a paste.
After 30 minutes, rinse the daikon/carrot mix thoroughly to remove salt.
In a big bowl, mix daikon/carrots with the ginger/garlic/chilli/onion paste by hand. Make sure it is well worked through.
Pack into a sterilised jar avoiding air pockets being trapped in the mix.
Ensure the top of the mix is covered with with liquid – you may need to add a little extra water if necessary.
Let stand for at east 24 hours, then check for your taste.
Refrigerate and consume within a couple of weeks.

Cubed daikon radish and carrot being salted to soften them and remove excess water

I gathered some greens from the garden – kale, garlic chives, welsh onion, parsley and comfrey, and also a couple of long red chillies. Only extra things I needed was garlic, ginger and I thought it’d be nive to add some organic grated carrot to the mix.

Collect a range of greens from the garden to add into he mix

Mix the rinsed daikon/carrot mix with the leafy greens.

Pack in a jar with no air pockets and ensure the liquid comes to the top.

This jar of kim chi will not last long. I am planning to take it to a permaculture kitchen workshop I am leading at a local neighbourhood centre early this week. I expect they will eat most of it.

Postcript: They did – they loved it!!

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