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Therapeutic gardening in East Sussex - helping towards a healthier body and mind
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Let's cook and bake
Healthy yummy bread
You need
​
500g granary or malted bread flower
250g strong white bread flower
2tsp salt
1 dry yeast sachet (7g if you have a small tin)
640ml warm water
50g seeds of your choice - such as sunflower, pumpkin, linseed, sesame, poppy or even chopped walnuts!
1 2lbs bread tin
1 1lb bread tin
a little vegetable oil to oil the tin
tea towel
To make
​
Put flower, seeds, salt and yeast into a large bowl
Slowly add the warm water, whilst stirring with a sturdy spoon or mixing with dough hook/s
Stir until all is incorporated
Fill the bread tins roughly half full of dough
Cover with the tea towel and leave for 30 mins. in a warm place - the dough should rise to the top of the tin
Bake in a hot oven 200 degrees centigrade for 25-30 minutes until the crust comes away from the tin and the bottom sounds hollow when tapped.
When baked immediately turn out onto a rack to cool.
​
This bread will still taste fabulous after 3 days!
Tasty Cauliflower Soup
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Sweet & Sour Sauce
This is a basic sweet & sour sauce recipe, which will go with anything from vegetables to chicken, turkey and pork. It should be enough to make a dish for 4 people.
​
You need
100ml cold water
50ml cider vinegar
50ml pineapple juice
1 1/2 tablespoons tomato ketchup
3 tablespoons caster sugar
2 tablespoons cornflour
pineapple chunks (optional)
​
To make
Add water, vinegar, pineapple juice, ketchup and sugar into a pan
Dissolve cornflour in 1 tablespoon water and add to pan
Continuously stirring, bring all ingredients to the boil, then turn down to simmer and add pineapple (optional), before stirring for another 2 minutes
Optional: add 1 quartered onion and 1 diced green/red or yellow pepper and/or a couple of slices of fresh ginger - at the stage the pineapple is added
If you are adding meat, ensure it is cooked separately before adding to the sauce
Tip
To make a thicker sauce add more cornflour paste
Tip
If you want the sauce sweeter then add more sugar or pineapple juice (you may need to add more cornflour if adding more liquid)
Simple Carrot Salad
A really simple salad, which is fresh and very nutritious
You need
​
750g carrots
4 tbs vegetable oil
4 tbs white wine vinegar
1 tsp lemon juice
Optional
For texture you can add either
poppy seeds, sesame seeds or flaked almonds
grater
medium size bowl
To make
​
Top and tail the carrots, wash and peel and grate them.
Take your bowl and add the vegetable oil, white wine vinegar and lemon juice. Mix well.
Add the grated carrot and keep turning with a large spoon until the dressing covers all of the grated carrots.
Add seeds or flaked almonds, if you wish and adjust taste by adding a little extra lemon juice.
Should the salad mix be too dry, mix up extra dressing with oil and white wine vinegar in equal proportions.
Great as an accompaniment or to add to a burger or hot dog….
Leek and Potato Soup
Very tasty and very economical
You need
All quantities are approximate and
can be adjusted to texture and taste
1 kg potatoes, peeled and chopped into cubes
3-4 leeks, washed, first layer of skin and root removed,
sliced across into rings, use the white bit and pale green bit
1 tbsp butter or margarine
1 pt water
1 chicken stock cube
1 pt full fat milk
Grated nutmeg
Salt and pepper
Worcester sauce
1 large pot with lid
Something with which you can puree the soup
To make
​
Heat the butter in the large pan, add the chopped potatoes and leeks. Gently cook whilst stirring for about 3 minutes.
Add a generous pint of water, the chicken stock cube, add grated nutmeg (2 good pinches), salt (about 1 tsp), pepper, 2 splashes of Worcester sauce and bring to the boil. Then turn heat down to simmer for approximately 15 minutes.
When potatoes are soft, puree.
Add the full cream milk, more if you like a thinner soup – and adjust seasoning!
Serve warm with crusty bread - such as our Healthy bread
More recipes to follow!
You need
2 tablespoons of vegetable oil
1 large onion, peeled and chopped
2 or 3 garlic cloves, chopped
1 largish potato, chopped
1 large cauliflower, cut into florets
300ml chicken stock (1 stock cube would be fine dissolved in 450ml hot water)
300ml semi-skimmed milk (you may need more if the soup is too thick for your liking)
pinch of nutmeg
salt & pepper
chopped parsley to garnish
​
1 large pot with lid
something with which you can puree the soup
​
To make
Heat the vegetable oil in the large pan, add the chopped onion and gently cook until soft, but not brown
Add the chopped garlic
Add the cauliflower and chopped potato, chicken stock and milk
Bring to the boil
Cover the soup, turn down the heat and simmer for 15-20 mins, so the cauliflower is soft
Puree the mixture
Should the soup be too thick for your liking, simply add some more skimmed milk
Add ground or grated nutmeg (most just like a good pinch)
Season to taste with salt and pepper
Chopped parsley and/or some grated cheese is great as a garnish.
Serve warm with crusty bread - such as our Healthy bread