Month: February 2018

Why are my carrots pink? And other FAQ about organic food…

A Beautiful Intention Post

I think it’s quite clear by now that I love fresh ingredients and where possible I use organic vegetables.

That said, organic doesn’t necessarily mean the expensive high end supermarket vegetables and to tell you the truth, I don’t actually remember the last time I was in such a shop. So what is organic food really and what is all the fuss about?

Part of the Beautiful Intention lifestyle is knowing where our food comes from and as a result, supporting more local business in a roundabout way. If you have been following my journey for a while you will know some of the suppliers that I use and work with, such as The Munching Mongoose, Pauli’s Food Company and Farm Fresh Online to name a few examples.

The common thread between all the above and myself is the basic food philosophy which is fresh, natural, local, uncomplicated, nutritious and conscious consumerism (in a nutshell).

About the pink carrots

why are my carrots pink and other faq about organic food

 

So before I give you the expert opinions, let me tell you where the inspiration for this post came from… I had received my amazing box from The Munching Mongoose one week which contained some delicious carrots. Some of my carrots were a beautiful pinky red, some were good old orange carrots and immediately I thought that they always say organic means it’s not necessarily a uniform colour or shape… but pink carrots seem quite odd. The title of this post popped into my head and I thought this would be a great opportunity to share some info.

Right away, I went to the experts to get their informed opinions and useful information about organic food so that I can bring it to you and they were kind enough to oblige me.

Brad Meiring from The Munching Mongoose

Munnching Mongoose 2

What is organic? In a time where food options are boundless and people have become accustomed to getting what they want, when they want it, from wherever they want it, it seems that we have lost touch a little with what food actually is, where it comes from and the impact our choices have on the world around us as well as our health.

With so many terms bantered around and considering the vast “grey area” around the legislation, certification and enforcement of the organic industry, particularly in South Africa, it is easy to be drawn in by marketing speak.

In essence though, organic food is just food –  good, clean, ethical, wholesome and real food. It is grown following natural principals without the addition of chemicals or unnatural stimulants. It is about respect. Respect for the produce, respect for the environment, respect for your health and respect for the future of the communities in which we live. It is about using natural products, sustainable methodologies and most importantly it is about the health of the soil, which translates into far more nutritionally complete produce. Without healthy, clean, complex and rich soil, nothing will grow well and pass on the benefit we seek when eating, and you cannot have this base when using chemicals, modified genetics or unnatural products.

“Organic”, and organic food is not rocket science… it is just good science.

 At the Munching Mongoose we also believe that organic equates to joy and happiness and family. Happy families farming. Happy families cooking. Happy families eating. Just happy, healthy families!

Munching Mongoose 1Our organic fruit & veg does not always look as “perfect” as its store-bought counterparts – tomatoes may not be as perfectly round, or carrots as perfectly straight. Instead of seeing these as ‘defects’, we like to see them as the unique beauty and quirkiness that comes with letting plants grow naturally. And some may have one or two brown marks from being a little battered by the elements. Just like shape ‘defects’ this does not affect the taste or nutrition of your veggie – just chop the brown bits away and cook as per usual!

Our fruit and veg has not been genetically modified for a longer shelf-life – that being said, a lot of the original heirloom varieties are a lot stronger than you think! Some of them will outlive their store-bought counterparts in your fridge – some of them, sadly, will not – but they make up for it in nutrition and taste! To get optimum use out of your produce, it’s important to always correctly store your fruits & veggies. When you choose to buy organically grown produce, you are also choosing to eat with the seasons. For example tomatoes and eggplant grow best in Summer, whilst avocados and citrus like the cold weather.

Seasonal fruits and veggies provide a natural diversity and variety that encourage a well-rounded and balanced diet. Eating with the seasons means eating this natural variety, and this gives your body the nutritional balance it needs.

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But what was the deal with the pink carrots?

Okay fine, so my special pink carrots were actually a variety of carrot, called Atomic Red Carrots, so yes, they tend to be a little redder than the normal orange carrots (and also a little sweeter). This bright colour is because they’re higher in Lycopene (another form of carotene), a pigment also found in tomatoes and watermelon. Good stuff!

I went one step further and had a chance to speak to a dietician to find out if there really is a difference and she really did give a very scientific, unbiased view. One thing from our conversation that I won’t forget is that we were discussing the “pretty looking” fruit and veggies from some shops, how long they last etc and we came to the conclusion that fresh produce is supposed to go off. That’s what it’s naturally meant to do and hey, if my apple goes mushy because it hasn’t been chemically treated or Ninja Turtled into some glossy immortal mutant apple, I am actually quite happy with that!

Monique Piderit – Dietician at Nutritional Solutions

South African organic produce includes various cereals, vegetables (mostly asparagus and potatoes), herbs, spices, fruits (mostly bananas, pears and mangos), avocados, nuts and Rooibos tea. Organic wine and olive oil is also produced and organic dairy farming is growing around the country.

Despite growing popularity, to date South Africa does not yet have an official certification system for organic farming and organic farming is not held to strict standards by law. This lack of regulation makes the SA consumer vulnerable to misleading claims by supposed organic fresh produce suppliers. Fresh produce like fruit and vegetables are the most commonly purchased organic foods.

While it may be argued that organic food may be healthier because of fewer pesticides or have less impact on the environment, at this point in time there does not appear to be convincing evidence of a substantial difference in nutritional quality of organic versus traditional produce.

In two large reviews of the research done to date, the authors concluded in both cases that there is little evidence of nutrition-related health benefits linked to the consumption of organically produced food. There are no disease-promoting benefits from eating an organic diet. However, there are also no detrimental or negative health effects from an organic diet. 

While there have been small differences in nutrients shown in some studies, this may simply relate to differences in the way the produce is grown. It is likely that the nutrient content of fresh produce is affected by a variety of factors such as the geographic location of the farm, local soil characteristics, climatic conditions which vary seasonally, the maturity of the produce when picked, and how the produce is stored.

Organic food may be safer to consume since no pesticides are used during the farming process.  Interestingly, South Africa is one of the largest consumers of pesticides in Africa (Hanford, 2014). Not only is the exposure of produce to pesticides of concern, but also the occupational exposure for farm workers. Alarmingly, evidence of pesticide exposure was seen in almost 9 in 10 Venezuelan farm workers in one study, particularly affecting male reproductive health.

The nervous system is particularly sensitive to toxins which could contribute to conditions such as Parkinson’s disease, Alzheimer’s disease and dementia. The most prevalent findings on the role of pesticides in health centre around various cancers. Recently, pesticides have also been associated with hearing loss, diabetes and obesity.  There are however many factors which could contribute to the development of disease.

In summary, while it seems that organic food is not necessarily more nutritious for us, it may be that the lower pesticide levels in organic foods is better for our overall health.

Visit Nutritional Solutions website here.

I would encourage, where possible, for people to attempt to limit their exposure to pesticide as far as possible by choosing organic fresh produce (when economically feasible), washing all fresh fruit and vegetables before preparation, and growing your own fresh produce with a home, school, church or community vegetable garden.

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Nutritional Solutions, is a registered dietetic practice with all its dietitians registered with the Health Professions Council of South Africa (HPCSA) and Association for Dietetics in South Africa (ADSA). They consult in various aspects of nutrition, including clinical nutrition counselling, consulting to the media, food industry, corporate clients and pharmaceutical companies. They also play an integral role in many public health promotion initiatives. The dietitians pride themselves on providing expert nutritional advice based on evidence based practices. Their objective is to provide all clients with the necessary knowledge and skills required to successfully optimise their nutritional health and well-being. The aim is to equip clients to live their healthiest life!

why are my carrots pink and other faq about organic food

There you  have it. The facts and stats, the opinions and the pink carrots! I hope that this inspires you to look up some local suppliers in your area (check out mine if you’re in Jozi or Pretoria areas) or at the very least to be more conscious about the food that you and your family are consuming daily.

A huge thank you to Brad and Monique for their input and time!

Feel free to ask any questions and share your own opinions, here and on any of my social platforms.

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My new favourite snack for work and school

I am all about knowing where my food comes from and what exactly is in it, as you may know by now. So when I read on fruit bars, for example, 60% fruit my gag reflex immediately kicks in and I walk straight past.

The boys do eat treats and chippies etc, but we only send a treat to school on a Friday and for the rest of the time their lunches contain lots of fresh fruit, cheese, eggs, rice cakes and pretzels… water of course!

We do like the granola bars from Nature Valley and Wade loves the Jungle Oats bars as well. A while ago I started experimenting with these energy balls to see if I would be able to make healthy snacks and save money, while again knowing exactly what has gone into them.

They are so easy, there’s a huge variety of ideas out there and you can put just about anything you can think of into them!

This last batch I made did have a tiny little sprinkling of white chocolate in them, because I believe in listening to what my body wants (wink wink). I added extra Chia seeds to balance it out… They were delicious!

Next week I am planning to try one with frozen berries, which I think is going to be fantastic.

Peanut butter, oats and white chocolate energy balls

1 cup uncooked oats (steel cut, rolled oats is 100% gluten free)

1/2 cup peanut butter (or your favourite nut butter)

1/4 cup honey

1/4 cup grated white chocolate

Handful Chia seeds

Mix well until it’s all combined. Pour a little cold water into a bowl and slightly dampen your hands every so often to make rolling easier.

Spoon out approximately 3/4 tablespoon of the mixture into your hand and roll into a ball. Place balls onto a plate or into a plastic container and refrigerate. Supposedly they could last about a week in the fridge but I personally haven’t seen them last longer than a day… then they are all finished!

Enjoy and remember to share and tag @mammachefjozi in the photos of your energy balls!

Baby Kingklip with Tuscan Style Vegetables

Something fishy

The Mediterranean Diet prescribes plenty of fish and less meat. This baby kingklip recipe is gluten free, sugar free, super low carb and super high in nutrition.

It also tastes divine, especially made with baby kingklip, takes only 30 minutes to make and it’s so very easy!

Baby Kingklip with Tuscan Style Vegetables

Browsing around my local Food Lover’s Market for fish, I wanted something other than Hake. I noticed that 500g Hake fillets were R70 and 500g Kingklip portions were R140. Then I spotted the Baby Kingklip at R89 for 800 grams and thought this was quite a good deal. Something different and for a great price relative to their fully grown kin.

Anyway, on to the recipe!

Baby Kingklip with Tuscan Style Vegetables

30 minutes

Category: Weekday Meals

Cuisine: Fish

4-6

Baby Kingklip with Tuscan Style Vegetables

Ingredients

  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 tsp crushed garlic
  • 1/2-1 tsp chilli flakes (to taste)
  • 2 tsp fresh rosemary finely chopped (optional)
  • 2 tins peeled & diced tomatoes
  • 2 tins cannelini beans, rinsed and drained
  • 200 g fresh baby spinach, washed and dried
  • salt and pepper
  • 800 g baby kingklip or hake fillets, patted dry and seasoned with salt and pepper
  • fresh parsley and lemon to garnish
  • juice of 1 lemon

Instructions

  • In a large, deep pan with a lid, heat 1 tbsp olive oil. Add onion and 1 tsp garlic. Saute until onion has softened. Garlic mustn't brown.
  • Add chilli flakes and rosemary if using. Add diced tomatoes and cannelini beans. Stir well then cover the pan, and reduce heat to simmer while cooking the fish.
  • In a large non stick pan on med-high heat, add 1 tbsp olive oil and 1 tsp garlic. When garlic is sizzling, add fish fillets and cook for a couple of minutes. Lift the edge of the fish when it is becoming opaque on top, and see if it is nicely browned on the bottom. Carefully turn the fish using a spatula. While fish cooks on the second side, add fresh spinach to the bean and tomato mixture. Stir well, and replace the lid. Turn off the heat. Allow the spinach to wilt. Check for seasoning. Stir.
  • Squeeze fresh lemon juice over the cooked fish fillets.
  • Divide the vegetable mixture among your plates or bowls.
  • Top each with a fish fillet, and garnish with parsley and a wedge of lemon if desired.
https://mammachefjozi.com/baby-kingklip-with-tuscan-style-vegetables/

Mediterranean Chicken & Potatoes

Mediterranean Chicken & Potatoes

50 minutes

Category: Weekday Meals

Cuisine: Mediterranean

4-6

Mediterranean Chicken & Potatoes

Ingredients

  • 8 skin-on , bone-in chicken thighs
  • 1/2 cup lemon juice
  • 4 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 4 tsp crushed garlic
  • 3 tsp dried basil
  • 2 tsp dried oregano
  • 2 tsp dried parsley
  • 2 tsp salt
  • 6-8 potatoes, quartered
  • 1 red onion, cut into wedges
  • 1 red pepper (capsicum), deseeded and cut into wedges
  • 1 zucchini, sliced
  • 4 tbsp pitted Kalamata olives
  • Lemon slices, to serve

Instructions

  • Pat thighs dry with paper towel. In a shallow oven dish, combine lemon juice, 2 tablespoons of olive oil, vinegar, garlic, basil, oregano, parsley and salt. Pour out half of the mixture into a jug and set aside for later.
  • Add the chicken to the mixture in the oven dish and coat evenly. Cover and marinate for 15 minutes if rushed; 1 hour if time allows; or over night, turning each chicken thigh occasionally in the marinade.
  • Preheat oven to 220°C. Heat 1 tablespoon of olive oil in a large pan or skillet over med-high heat. Sear the chicken on both sides until golden brown (about 4 minutes per side). Place chicken pieces back into the oven dish, then arrange the vegetables around the chicken. Drizzle vegetables with the marinade from the jug, tossing them through the oil mixture to coat evenly.
  • Cover the dish with or foil and bake until the potatoes are soft and the chicken is completely cooked through (about 35 minutes). Change oven setting to grill, uncover and cook for a further 5-10 minutes, or until chicken and potatoes are crispy and golden brown.
  • Serve with olives and lemon slices.
https://mammachefjozi.com/mediterranean-chicken-potatoes/

The Most Extraordinary Macaroni and Cheese Ever!

Yes it is the best ever Macaroni & Cheese

Being a recipe by Nigella Lawson, you just know it’s going to be something you can’t get enough of! She proclaimed it to be the best ever Macaroni and Cheese and you know what? She really was telling the truth!

most-extraordinary-macaroni-cheese-ever

Furthermore, you might expect a ton of cheese and unhealthy ingredients but there’s only half a cup of cheddar and a third of a cup of feta. I used wholewheat macaroni to add some extra fibre to the mix. Plus hidden sweet potato for the kids! It’s a very sneaky and absolutely amazing trick.

This is our Meat Free Monday dish, not quite vegan but vegetarian. For any other day I think it would also be great with some added crispy bacon bits.

Enjoy!

Sweet Potato Macaroni and Cheese

Category: Meat Free Mondays

Cuisine: Vegetarian

4

Sweet Potato Macaroni and Cheese

Ingredients

  • 500 g sweet potatoes
  • 300 g wholewheat macaroni
  • 4 tbsp soft unsalted butter
  • 3 tbsp flour
  • 500 ml full fat milk
  • 1 tsp english mustard
  • ¼ tsp paprika (plus another quarter tsp to sprinkle on top)
  • 75 g feta cheese
  • 125 g mature cheddar (plus 25g to sprinkle on top)
  • 1 tsp dried sage
  • salt & pepper

Instructions

  • Preheat the oven to 200°C. Place a large pot of water on the stove to boil, with the lid on to speed up the process (and save electricity).
  • Peel the sweet potatoes and cut them roughly into 2–3 cm pieces. When the water is boiling, add salt to taste, then the sweet potato pieces, and cook them for about 10 minutes or until soft. Scoop them out of the water into a bowl using a slotted spoon. Lightly mash with a fork, without turning them into a purée. Keep the water in the pot to cook the pasta later on.
  • In another saucepan, gently melt the butter and add the flour over medium heat, whisking until smooth. Take the pan off the heat, slowly whisk in the milk. When it’s all combined and smooth, put back on the heat. Using a wooden spoon, continue to stir while simmering gently until the sauce has lost any floury taste and has thickened.
  • Add mustard and ¼ teaspoon of paprika. Season lightly to taste, keeping in mind that you will be adding Cheddar and salty feta later.
  • Cook the macaroni in the sweet potato water, checking 2 minutes earlier than packet instructions state, as you want to make sure it doesn’t overcook. Reserve about half a cup of the pasta water and then drain.
  • Add the macaroni to the mashed sweet potato, folding in to combine.
  • Crumble the feta cheese into the sweet potato and pasta mixture. Fold in the white sauce, adding the 125g grated Cheddar as you go. Add some of the pasta cooking water, should you feel it needs more moisture.
  • Check for seasoning again, then, when you’re happy, spoon the macaroni cheese into a large rectangular oven dish. Sprinkle the remaining Cheddar over the top, dust with the remaining ¼ teaspoon of paprika, then sprinkle the sage leaves over the top as well.
  • Bake for 30–35 minutes, until piping hot and bubbling.
https://mammachefjozi.com/most-extraordinary-macaroni-cheese-ever/

Find the original recipe by Nigella here.

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