Trick or Treat anyone?!  Hibernation mode is setting in and the taste of warming foods like stews and soups are appealing.  The primal need to shore up some reserves of fat is a wise one that we see in the natural world in wintertime in preparation for rest in the long dark nights.  For many the dark evenings are difficult to cope with mentally but I find that a change of mindset to embrace the time for extra rest is helpful.  Eating well – real nourishing foods cannot be overstated enough especially now as we head into the winter.  The Halloween trick or treat time can be yet another sugar fest for children and you can be sure to see them suffering with colds and flu a few weeks after any splurge.  Have you ever noticed this? 
 
Our relationship with sugar is complex.  Very complex.  Our generation are now consuming far more than we can cope with individually and collectively.  It’s overwhelming our bodies and our brains.  And we are paying a very heavy price in society.  Diabetes is sickeningly normal. 
 
But it is more than just the damage to the select pancreas.  Picture this!  Alzheimers – Diabetes of the brain, Osteoporosis – Diabetes of the bones, Acne – Diabetes of the skin. 
 
Name it whatever you like – our sugar consumption is robbing us of our potential to be our best selves and keeping our attention away from what truly matters.  If as much attention was paid to nourishing our community with real food as is spent on “treating” us with the slow poison, where could we be?  It’s not a trick question…
 
Anne Maher
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Not another cookbook I hear you say!  To be fair my choices of book review have not exactly been the cookbook type lately so is this a reversal of trend??
 
I must choose this one this month for a few reasons.  A copy of this book sits behind the till counter at The Urban Co-op lately and I have had cause to show to many customers who have told me about their diagnosis of diabetes.  When I show the cover of the book it is notable how surprised they are to learn that Diabetes can be reversed.   REVERSED you say!  NO!  My doctor told me….
 
Diabetes is so common now it is shockingly normal.  So normal I note the acceptance that the community settles with to be told that this is their lot.  Time to shake things up a bit. 
 
I don’t claim to understand the details of how this is possible, but I have for many years now followed with interest the enlightened few who have delved very deep into changing the status quo and one of these truly marvellous people is Dr David Unwin who features in the introduction in this book.  His ability to bring forward an understanding for his patients on how they can make decisions about their own health has been remarkably successful and is gaining ground.  His calm and measured approach supports his patients to reverse the diabetic trend he has seen in his clinic in the UK. 
 
(In essence and summary cut back the carbohydrates and up the fats..) Sound familiar?!!
 
This cookbook gives a great insight into how to take control of your health in a really positive manner and quite frankly I have great respect for the work Katie and Giancarlo have done to help bring this knowledge to us in an easy-to-understand manner. 
 
There are plenty of cookbooks out there on this theme but for sure this one is a terrific place to start on your journey of hope.
 
Anne Maher
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It is a watershed moment to see our dear supplier Sean Condon be recognised as Farming Ambassador 2022 for the Farm to Nature awards.
 
There are many reasons why this award needs to be acknowledged for the achievement it is.  In a time where a concerted effort is being made to point the environmental finger of blame at farmers for apparently contributing to climate change, there must be a clear distinction made between industrialised intensive farming models and as we would say – real farming!
 
A circular economy in action!
 
Sean has broken ground for farmers to witness the possibilities of what a farming life can be.  A smaller happier herd giving quality nourishing real food to very grateful customers directly.  Raw milk is truly a special food.  The ecological harmony he has achieved speaks for itself and being recognised nationally is an endorsement that he is doing something so right.  We have always thought so.  Congratulations Sean!
 
Anne Maher
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The chopped ingredients are fresh and juicy, and the added wetness of the dressing makes it so good and almost sweet. I sometimes also use fresh parsley if I have it on hand, even some minced chives, the fresh herbs give the salad that added …’je ne sais quoi’ … French for yumm!

​Recipe 
Makes enough for 4 servings
 
INGREDIENTS

• ½ a cucumber – cubed
• 1 carrot – grated
• ½ a red pepper – cubed
• ¼ of a small red onion – finely chopped
• 5 to 10 sweet cherry tomatoes – quartered
• A small handful of fresh coriander – minced
• A few basil leaves – if you have them handy
• A few toasted walnuts – broken small

 
For the dressing

• ¼ cup Tahini (sesame seed butter )
• ½ lemon - juiced
• ½ cup of water
• 1 to 2 cloves of garlic
• A pinch of salt

 
 
METHOD

1. Chop all the veggies into small cubes, but not minced
2. Grate the carrot
3. Finely chop the herbs
4. Mix it all together and allow to rest in the fridge as you prepare the dressing.
5. To make the dressing, mix the ingredients together. If you have a blender or a bullet it will make the task a little easier.  Taste it, it may need a little more lemon juice or salt.
6. Serve the chopped salad on the plate and pour a nice amount of dressing over it.
7. Finish with the toasted walnut sprinkled on top as you serve

 
 
Jacques Brennan
 
@HungrySoulVegan   - Changing the Culture
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​Apple and Fennel Salad with Caramelised Walnuts
This is a simple refreshing salad, great with sausages and pork, with cold meats or in place of a coleslaw.  This salad has the advantage of keeping fresh for up to 48 hours in the fridge, and just needs to be brought to room temperature before serving.  But make sure to use firm young fennel bulbs if you can get them, and a mix of red and green apples.
​

• 3/4 small to medium fennel bulbs
• 2 – 3 apples red, yellow, and green if possible
• 100 grams of candied walnuts

 
Method

• Vinaigrette: 1 heaped tsp of mustard, 1 tablespoon of cider vinegar, 3 tablespoons of sunflower and or olive oil, salt, and pepper.
• Slice the fennel bulbs lengthways; remove the toughest parts of outer sections. Remove the cores. Now slice across in thin slices of half moon shapes.
• Wash and quarter the apples and remove cores. Slice the quarters across as thinly as the fennel.
• Now make the vinaigrette – there will be more here than you need but keep the remainder in a tight-fitting container in the fridge and use for other salads later in the week.
• Toss the apple and fennel together in the vinaigrette, cover, and leave to marinade as you prepare the caramelised walnuts.

 
Caramelised Walnuts
This takes only 5 to 7 minutes to prepare but you must always remain attentive as the sugar can burn very quickly and ruin the nuts.

Heat a heavy bottomed pan over a medium heat and add 40gms of caster sugar, 25gms of butter and watch as the sugar and butter melt.  When this begins adding the walnuts and swish the nuts around to mix well with the caramel.  Continue to watch the nuts ensuring that all the nuts get covered in caramel and have access to the base of the pan to toast.  The smell is delicious as the nuts warm up and the sweetness of the caramel catches your nostrils.  But beware, don’t let it burn!  As soon as you think it is barely cooked turn off the heat and pour the pan’s contents onto some grease proof paper and spread it out.  Within about 5 minutes the nuts will have cooled and hardened.  Now, you can put them onto a chopping board and break up or chop as you like. Resist the temptation to eat them all at once!

Fried Cabbage, Apple and Cumin
This is a quick and easy dish and a good way of preparing cabbage differently.  It works particularly well with pork chops, bacon or as an accompaniment to a dish of dahl.

• 1 large onion sliced finely
• Half a head of cabbage, cored, and sliced into thin ribbons
• 1 red pepper sliced finely – optional
• 2 apples, quartered, cored, and sliced or cubed
• A generous tablespoon of sunflower oil
• A generous dessertspoon of cumin seeds
• Salt and pepper to taste
• A good dollop of cider vinegar

 


Method
Heat the oil in a large, wide-bottomed pan on a medium heat and once hot, add the cumin seeds. Then add the sliced onion and, if using the red pepper – cook briskly for about 4 minutes, then add cabbage and apples and raise the heat a little.  Keep stirring the pan now making sure that the cabbage is getting access to the heat of the pan.  This cooks quickly and you’ll see the cabbage beginning to wilt and apples starting to colour and soften after about 5 – 7 minutes. Now add the cider vinegar to the pan to listen and smell as it bubbles up and the steam cooks the cabbage.  Allow the cider vinegar to cook off almost completely, taste, season and serve.

 
ENJOY!

Katie Verling
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