Innholdsfortegnelse for Spring/Summer 2018 i Grow to Eat

We’re standing in Ntombenhle Mtambo’s garden in Mpophomeni, a rural township on the outskirts of Howick, KZN, with Midmar Dam shining in the distance. Six years ago we would have been standing on a rubbish dump, complete with broken glass and smouldering plastic, and we still would be if it weren’t for Ntombenhle and her passion for healthy eating and permaculture. It hasn’t been an easy road – Ntombenhle had to plead with the municipality for eight years before they would give her a lease and permission to clean up the festering patch of ground and turn it into something healthy and beneficial, something the community could be proud of and something that uplifts the entire area. Her persistence finally paid off in 2014, when she got her lease and…

Sweet or bell peppers are fairly blocky in shape, with three or four lobes at the bottom of the fruit, and the original variety had fruit that started green and matured to red. But through modern breeding efforts there are now bell peppers that mature to a wide palette of colours from yellow right through to a deep chocolate. Capsicum annuum is the best-known domesticated species of pepper in the world and contains a huge number of varieties including the sweet peppers we are talking about, but also hot peppers such as jalapenos and cayenne peppers. Sweet peppers are devoid of the chemical ‘capsaicin’, which is present in other peppers and gives them their heat. The sweet pepper, native to the tropics of Central and South America, has probably been…

As a herb and vegetable, fennel (Foeniculum vulgare) is a citizen of the world, like so many other Mediterranean exports. It still grows wild along the coast and on dry sunny Mediterranean slopes, but from there it has spread throughout the world because it has such simple requirements: plenty of sun and ordinary garden soil. Bronze fennel (Foeniculum vulgare ‘Rubrum Purpureum’) in particular is a beautiful foliage plant (with all the same herbal uses) that is more often found in flower gardens, especially mixed borders where it is used as a tall, striking foliage plant. In addition to its good looks, fennel has many culinary and healing properties. The leaves and seeds are strongly aromatic, adding a subtle aniseed flavour to fish, poultry and vegetable dishes, as well as spicy…

Without bread all is misery.William Cobbett, British journalist There’s not much that surpasses the aroma, taste and texture of bread warm from the oven. Adding fresh herbs to bread adds even more to the flavour and turns a basic loaf, flatbread or muffin into something of a signature dish. Herbs have always been used to flavour food, but one tends to see their use more in terms of roasts, slow-cooked stews, soups and other braised dishes. Baking, however, benefits as much as other dishes from the individual and subtle flavouring that herbs provide. For those who love baking – and they are a specially gifted few – the herb garden offers a wealth of different flavours. There is the sweetness of anise or the spiciness of fennel seed, the fragrance…

The cultivated olive, Olea europaea, is the only member of the family Oleaceae that produces edible fruit. Its origins are unclear but it has been a part of our lives for millennia. There are a number of references to olives and olive trees in the Bible – the twig carried by Noah’s dove at the end of the flood was from an olive tree. We also know from the entry in Jan van Riebeeck’s diary on 18 July 1661 that olive trees were already growing successfully on the farm Boschheuvel in the Cape. Today more and more people are trying olive oil, enjoying the flavour and including it in their cooking. This increasing popularity has much to do with the results of research conducted on its nutritional value. One of…

Plants that most of us regard as little more than weeds actually have so much to offer in terms of nutrition, and are often easier to grow than the fancier green veggies we buy or grow. So what’s holding us back? Unfortunately it’s all about perceptions. The rural population who traditionally grew or foraged for imifino are no largely longer doing so, believing that it’s a sign of poverty, a lack of education, or it’s just plain old fashioned. As soon as they can afford to, they prefer to buy more ‘modern’, commercial crops such as cabbages or spinach. Unfortunately these newer alternatives actually have quite a few downsides – it takes more fertiliser and water to produce both cabbages and spinach, and there are more pests and diseases that…

If you’re enjoying the current gin renaissance you’ll no doubt recognise the flavour of juniper berries from your favourite brand of mother’s ruin. While each gin distiller makes use of their own special blend of aromatics and botanicals to create a distinctive flavour profile, juniper berries are the one ingredient that is necessary for gin to be gin. Interestingly, juniper berries aren’t berries at all, but actually the female cones of the common juniper (Juniperus communis). The common juniper is a small coniferous plant that varies in form from prostrate, sprawling shrubs through to small trees of up to 10m high with a potential spread of about 4m. These variations arise from the vastness of the plant’s natural range, which extends throughout the temperate regions of the northern hemisphere, from…

Have you ever heard the term ‘cabbage rose’? It’s a broad term used to describe rose blooms that have such a full petal arrangement that their unfolding shape is likened to the densely unfolding leaves of a cabbage. The original Centifolia (hundred petalled) roses were grown in gardens and parks in the 17th century. These roses were adored not only for the beauty of their blooms, but even more so for their rich and intense fragrance. Centifolias originally flowered only once, in spring, but retained their green leaves into winter. Only when they were cross pollinated with repeat-flowering varieties in the 18th century did new cultivars appear that flowered in spring and then carried on sprouting new blooms in flushes from summer into autumn. This gave rise to a diversity…

You need Wide-mouthed, shallow pot Seedling mix Bonemeal or superphosphate Vermiculite Drainage pebbles Seeds – just about any vegetable or herb seeds can be used. We used carrots, beetroot, chives, Swiss chard and lettuce in our mix. Make sure there are drainage holes in your container. Add a layer of pebbles to the bottom of the pot. Fill the container with potting soil and some bonemeal or superphosphate. One bag of seedling mix will need around four handfuls of bonemeal. Firm down the soil with a wooden trowel or a piece of wood. In a container, mix the seeds with a generous amount of flour (or river sand or mealie meal). This bulks up the seeds and make it easier to distribute them evenly. Sow the seed mixture in the…

I was sitting in a friend’s kitchen, watching her gently toast coriander seeds to make her famous boerewors. On another plate she kept adding coriander to some mince in a small saucepan, and I kept tasting it to see if she needed to add more. A spicy aroma wafted through the whole house, enveloping us – I could smell it in the folds of my jersey. While she was working we started discussing our different recipes for chicken pie and roast leg of mutton, and arguing whether pumpkin fritters are more delicious with a caramel sauce, or just dusted with cinnamon and sugar. (We are both ardent bakers of dozens of pumpkin fritters, especially when we’re having ‘down’ days!) Talking about these typical South African dishes recalled fond memories of…

I know it’s hard to believe, but up until recently the office of The Gardener and Grow to Eat hasn’t had a proper veggie garden. Yes, we all grow veggies at home, and we have a few containers of veggies at the office for lunchtime ingredients, but we haven’t had a garden to experiment in, to try out new seeds and products, and to hide in when looking at a computer screen gets a bit much. It was at the first planning meeting of the year that we decided that the time had come to finally turn our talk about the office garden into action, move from planning to growing. This is how we got started: Measure You can’t draw a plan without accurate measurements. All this entails is measuring…

2 red, yellow or orange sweet peppers½ onion, chopped1 clove garlic, sliced150g mushrooms, chopped4 slices ham, chopped100g fetaHandful thyme leavesOlive oilSalt and pepper4 slices French loaf or 2 slices regular bread, cut into cubes Cut the peppers in half and scoop out the seeds and the membrane. Place the half peppers in a dish, cut side up, and add a little water to the dish. Cover with plastic wrap and microwave on high heat for 5 minutes. Add the onion to a pan with a little olive oil and sauté on low heat until the onions are soft. Add the garlic, mushrooms and ham and cook down until all the liquid from the mushrooms has dried up. Mix in the feta and thyme and season with salt and pepper. Stuff…

Sweet potatoes (Ipomoea batatas) are not a run-of-the-mill veggie where it is as simple as buying a packet of seeds, sowing and waiting. To grow this veggie you need friends, or friends of friends, or anyone who grows their own and can provide you with runners. The bottom line is this: it takes a little effort to get your own sweet potatoes growing, but if the thought of a dollop butter melting over a baked sweet potato makes your mouth water, then it is worth the effort! What’s to like? Sweet potatoes are a low-GI food endorsed by health food gurus like Patrick Holford, because they take time to digest, which keeps blood sugar constant. They are also high in vitamin B6, are a good source of vitamin C, and…

Scrub down all surfaces with an all-purpose cleaner consisting of one-part vinegar and nine parts lavender infusion (which is made with equal parts of plant material and boiling water). Both the vinegar and lavender have antibacterial properties, with added fragrance from the lavender. Freshen your carpets with a mix of ¾ cup baking soda, ¼ cup cornflour and ¼ cup lavender flowers stripped off the stems. Sprinkle this mix onto the carpet, leave overnight to absorb odours and dirt, and then vacuum. Make a quick potpourri to freshen a room using lavender flowers, dried leaves, seeds, bark and citrus peels. Add a fixative (like orris or vetiver root) to hold the scent. Revitalise a room with a quick spritz from a spray bottle filled with a strong infusion of lavender.…

The mantra of organic gardeners is that ‘healthy soil makes healthy vegetables makes healthy people’. Our health is the product of all the choices we make, and to play on another well-known truism (you are what you eat), you could also say you are what you grow! Herbs can play an important role in every stage of this cycle of health, starting with the soil as compost makers or soil improvers, and ending with health-building teas and tonics that support the different systems in our bodies. With spring around the corner, plan and prepare a herb and vegetable garden that you can use to build your family’s health naturally. Start with the soil – four must-have compost herbs While herbs don’t make up the substance of a compost heap, adding…

1 WHAT’S GOOD ABOUT COFFEE GROUNDS Used coffee grounds add nitrogen to the compost. They are regarded as ‘green’ and should be balanced with ‘brown’ material. Added to the soil, used coffee grounds improve aeration, drainage and water retention. Coffee grounds will also attract earthworms. Use as a mulch and to repel snails and slugs, or add to the wormery as worm food. Good to know: Fresh coffee grounds are acidic but used coffee grounds are neutral. If you’re worried, just rinse them before using. 2 5 MINUTES TO SPARE Weed a section of the veggie garden each day and pull the weeds out by the roots – that’s the only way to eradicate them. 3 GET BUSHY CUCUMBERS Pinching off the growing tip of cucumber plants once the plant…

Many of us grew up being told that carrots would curl your hair and help you see at night – an interesting combination! Don’t disregard that as ‘folklore’ – it’s at least half right, because carrots contain antioxidant compounds that promote good vision, especially night vision, and also help to protect us against cardiovascular disease and cancer. Carrots are said to be one of our best health foods: they are rich in vitamin A and a very good source of vitamin C, vitamin K, dietary fibre and potassium. Many ‘detox diets’ include a medium-sized glass of pure carrot juice a day, while grated carrot is a good option for one of the portions of vegetables or as a component of one of the fresh salads that we should be eating…

400g cooked sweet potato flesh (bake in a medium oven for an hour)4 eggs, separatedJuice and zest of 1 orangeSalt and pepper250ml cream250g bacon bits½ cup pecan nuts, broken into bits½ cup grated Parmesan, some to dust the dishes and the rest to topExtra orange zest to serve Prepare six medium soufflé dishes by rubbing them with butter and dusting with grated Parmesan. Beat the egg whites until stiff and set aside. Beat the sweet potato until smooth and add the egg yolks, a little at a time. Add the juice and zest of the orange and season the mixture with salt and pepper. Fold in the egg whites. Fill the soufflé dishes and bake at 180°C for 30 minutes. Set aside to cool. About 10 minutes before you are…

Its name is derived from the Celtic term for courage, and as early as the life of Roman naturalist and natural philosopher Pliny (AD 23–79) there was a Latin saying, “I, borage, bring alwaies courage”. In mediaeval times the flowers of Borago officinalis were added to salads to ‘exhilarate and make the mind glad’, while the leaves were infused in wine as a tonic to banish melancholy. Today we know that borage leaves are rich in calcium, potassium and mineral salts, making them one of nature’s best tonics for stress and stress-related problems. Growing conditions Borage is also prized as a lovely garden plant, with small, star-shaped, sky-blue flowers that lift the spirits with their beauty – and attract bees. The plant itself is rather rambling, growing to a height…

Companion planting is the mainstay of organic gardening because of its commitment to combatting pests and disease naturally without having to resort to poisons. A poison-free garden is not only good for us but also for the environment, and particularly for pollinators like birds, bees and butterflies. Sweet basil should be planted lavishly, because it is a culinary herb that we can’t get enough of, and it is a general insect repellent for all plants. It is especially beneficial for tomatoes and carrots, improving their flavour and just helping them to grow better. Southernwood has medicinal rather than culinary properties, which is why it may be overlooked, but it is an attractive small bush with pungent, grey-green leaves. The whole plant deters insects and can therefore be used as a…

There are few people who can resist the flavour-enhancing properties of garlic, but growing regular garlic isn’t something everyone succeeds at. However, our common wild garlic (Tulbaghia violacea), with its pretty sprays of lilac blooms, is a great culinary herb that’s ridiculously easy to grow. Simply chop the leaves finely and add them to your cooking as a garlic substitute. Just remember that our garlic is a lot stronger than the conventional sort, so adding too much is all too easy. You can also use the flowers in salads or to top off elegant cocktail snacks. The flavour is sweetish with garlic overtones. If you have wild garlic plant in flower, pick one and taste it for yourself!…

Growing Each plant produces slender, erect stems about 1m tall with blue or white flowers forming at the end of the stems, the colour depending on the variety. The flowers last less than a day, but each stem produces dozens of flowers that make seedpods that swell to the size of a pea and turn from green to golden as the seeds ripen and the plants dry out and die off. Flax can tolerate a range of soils but will grow best in rich fertile soil that drains well, in full sun and in a sheltered area away from wind. It grows best in cool weather. Prepare the soil and sow in autumn along with your cool-season crops like peas and brassicas. Frost is not usually a problem for the…

What you need: 1 x terracotta pot1 x plastic yoghurt tub1 x decorative doorknob1 x fender washer (you might need 2) Tools: Scissors, trowel, screwdriver Cut the bottom off the yoghurt tub. Put a fender washer on the doorknob’s screw and push the end of the screw through the pot’s central drainage hole, from the inside. Screw the doorknob onto the screw. Dig a hole in your veggie garden, big enough to accommodate the yoghurt tub, and place the tub into the hole. Pop raw kitchen waste into the tub and place the terracotta pot lid over it. There you have it – a simple little composter. NOTE: When the tub is full, pull it out of the hole leaving the kitchen waste behind, and cover up the hole. Move the…

This is a classic combination, even though roses need more water than lavender. Lavender won’t mind receiving as much water as the roses as long as the soil drains well, and only the base of the plant is watered so that the foliage doesn’t get wet. This reduces fungal disease. Spacing the lavender for good air circulation also helps to keep the foliage healthy. Use lavender and rose petals to make potpourri, and the flowers in fresh flower arrangements. Lavender flowers can also be dried by hanging up bunches in a cool, dry room. Tip: Dried lavender flowers that lose their scent can be revived by putting them in a steamy bathroom for a while or gently spraying them with water.…