Hign Protein Vegetables

It’s that time of year again when the dieting companies prey on our overindulgence and hope to make a lot of money.  Another well publicised issue is that globally we are eating far too much meat which is contributing to health issues, land deforestation, flooding and global warming. 

Living without meat is achievable; in fact I’d go so far as to say it’s easy. I was a vegetarian for years but started dreaming about a butchers shop window display and succumbed to the message that I needed to tuck into a pork chop. 

The main reason we think it’s be difficult is that we wouldn’t get enough protein. I’m also pleased to tell you that you can get more than enough protein by eating vegetables and pulses.

Here is a list of vegetables we can grow which are really high in not only protein but the other elements needed for a vibrant and healthy lifestyle.

Peas.  Peas are an excellent source of protein and can be enjoyed fresh or frozen and have some of the highest protein available of any vegetable. 

Spinach. This vegetable is loaded with vitamins, minerals and antioxidants and within that deep dark green colour is also plenty of protein.

Kale. Truly one of the best greens and vegetable choices out there, kale is the definition of a super food. Make it into a salad, add it to soup or casserole, or blend a handful into a green smoothie, knowing that you are getting your protein.

Broccoli. As well as protein, broccoli is also high in fibre, antioxidants and minerals. With a broad range of vitamins on offer, you can use cooked or raw broccoli as a main menu item.  One cup of chopped broccoli has 2.6 grams of protein all on its own.

Brussel Sprouts. This cruciferous vegetable is not only high in protein, but also fibre. Try roasting them in a baking tray with a drizzle of oil and a dash of sea salt for a delicious variation. You might need to chop them into pieces this year as the mild weather has made them bigger than ever!

Artichokes. You can eat artichokes in many different ways including blended, steamed or roasted. They are so delicious and filling (thanks to the high protein) that you may very well may make them the main part of your meal.

Asparagus. Not only are asparagus high in protein, but they also assist your body with detoxification. Asparagus are also high in fibre, which fills you up and leaves you feeling satisfied and satiated after eating. Just 100 grams of the green stuff contains 2.4 grams of protein.

Sweetcorn. In addition to its high fibre content, a serving of corn packs a solid protein punch. Best eaten fresh from the cob, you can also get the benefits off-season through frozen or canned kernels.

Soybeans. With more protein than any other bean variety, cooked soybeans have about 28 grams per cup, roughly the amount of protein that can be found in 150 grams of chicken. More important, soybeans are one of only two complete plant proteins, the other one being quinoa.

Quinoa. A food so healthy that NASA hopes we’ll grow it on interplanetary space flights, quinoa looks a lot like couscous, but it’s a lot more nutritious. Full of fibre, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles. Quinoa has 8 grams per 1 cup serving. I’m getting some seeds this year to grow as an experiment.

Lentils. From string beans to chickpeas, beans are an excellent source of plant-based protein. When it comes to legumes, lentils are among the winners. They contain about 18 grams of protein per cup when cooked, and at 230 calories per serving, they're great for anyone watching their calorie intake.

Pumpkin Seeds. Once you've ground that gourd into a delicious pie, you might find yourself wondering what to do with the seeds. Roasting them provides a good snack alternative to crisps. One ounce provides more than 5 grams of protein, more than half of the protein found in an egg.

Mung Bean Sprouts. Whether incorporated as part of a veggie stir fry, a topping on a turkey-and-cheese sandwich, or as an added crunch to a salad dish, mung bean sprouts are a great choice for some additional plant-based protein.

Hempseed. This relative of the popular drug contains significant amounts of all nine essential amino acids, as well as plenty of magnesium, zinc, iron, and calcium. They’re also a rare vegan source of essential fatty acids, like omega-3s, which can help fight depression. Hemp contains 10 grams per 2 tablespoon serving.

Mycoprotein (Quorn). Originally developed to combat global food shortages, mycoprotein is sold under the name “Quorn” and is made by growing a certain kind of fungus in vats and turning it into meat substitutes that are packed with complete protein. Admittedly, it’s a little weird-sounding, but mycoprotein is sometimes considered part of the mushroom family.

Mushrooms. With a firm texture and immune boosting properties, mushrooms make a tasty, nutritious and filling main meal although my sister in law won’t eat them as she is a vegetarian and, rightly states that they are closer to animals than they are plants.

New Year Gardening Waffle

Who's eaten my tree then?

It’s a great spring we’re having this winter. I still have my cacti outside and they are looking more than happy.  After saying that, they are sheltered from the cold and rain under an eve.

I’ve solved the hassle of recycling my Christmas tree too. I found out that my dog has a bit of a taste for fir and has managed to reduce the branches to shreds. More about that pest later....

Loads of other trees have buds forming, my nasturtium seeds have sprouted and the broccoli doesn’t know where it is and has been throwing out florets since November. My grass is still growing like it’s summer and we’re still getting autumn mushroom growing on tree stumps.

The frosts will come though, that I am sure and we do need them to keep the annual cycle of living and dying going smoothly. But for now I’ve been doing some jobs I would normally do in March.

Getting on with it

I couldn’t put off cleaning up the tunnel any longer as it felt very humid and musty, even with the doors open.  It’s been so mild that the tomatoes and squash plants haven’t died off completely but they did get a serious dose of damping off. As you brush past what’s left of the plants they throw out millions of tiny spores which are thriving in the mild damp conditions. I’m composting most of the plant and hopefully the frost will kill off anything else as I prepare the soil for spring. I’m expanding the beds a bit this year too so I can grow more salad crops this year. It sounds very organized but what I really mean is that I am pulling back a couple of sheets of woven fabric to uncover a bit more soil for planting. Job done. 

The tunnel will also be the place for new vegetable seedlings so I am giving the tables a thorough cleaning too to keep diseases to a minimum. I have seed containers from last year so those will get a bit of a scrubbing too.

Decisions

I haven’t decided what to grow this year, but I’m sure it’ll be mostly the old favourites (broccoli, kale, tomatoes, beans, peas) with a few newcomers thrown in for good measure; I quite fancy growing gherkins for pickling. I might try some root vegetables this year for a change and work on why I don’t usually have much success with them. It might give me a chance to assess the soil and planting spaces to see elements I need to improve on. Gardening is very much a trial and error/ learn as you go affair so later on this year I’ll hopefully be telling you of my parsnips with metre long roots and beautiful straight, tapering carrots. 

Don’t forget the flowers

I’ll also be putting in a few flower seeds for some summer colour, and also so I can talk about them here. I do tend to go on about vegetables a bit more than flowers as you may well have noticed so that could address the balance. The  two planters I made up for my father in law as a present has inspired me to be a bit more colourful and reminded me that when we lived in Clonbeg and sold bedding plants, I’d be making planters like these up every day.  I learnt my lesson at that time that less in a planter is best. I did cram them in for people hoping they would get more value for their money but it didn’t work out like that as a lot of plants suffered in the small confines of the pots. Less is more definitely, giving the plants room to grow.

Another doggie dilemma

I’ve had a few of the neighbours calling around recently. Instead of bearing gifts, they were coming to me with the news that one of our dogs has been seen enjoying night time raids on bird tables, compost bins and left over cat food around the area. It took me two weeks but I think I’ve finally made the garden secure enough to keep her in. It took a new back gate, a lot of rolls of chicken wire, and blocking off any tiny hole that I see. 

I am amazed at her dedication to roaming free, it must be the lure of birdseed, and it got to the stage where she couldn’t run anymore because of bloating. She’s just waddle along beside us around the park instead of rummaging in the hedgerows as normal.  She’s secure for the time being until her next great escape. In the man time out garden now looks like a fortress and gives people the impression that we are trying to keep people out instead of the dog in. That’s my excuse for now getting many visitors over the holiday period anyway.

Creating Winter Colour

Most of my gardening at the moment consists of staring out of the back window looking at everything being watered by the relentless rain. My water butt is overflowing this week so it’s not all bad. The water table will be topped up too which is a good thing after the dry autumn.  In times such as this when it’s too wet to garden, we can enjoy the glorious colour of some winter delights. There are plenty of plants that produce colourful effects in winter.

By thinking about plant form, foliage and colour, we can include colourful stems too.

Even in small gardens, we can make more impact with seasonal planting by grouping plants in borders or areas rather than having it dotted about the garden. These warm corners can be enjoyed from indoors as we sit in front of the fire.

Creating Colour

Although at first it seems an impossible task, creating colour and interest all year around in a garden is an achievable project-with some careful planning.

In the spring it’s easy to create colour with the use of bulbs and spring flowering plants such as forsythia and dicentra, however as the year progresses the two most difficult times to produce colour are between late December to late January. One idea would be to plant flowering plants nearer to the house, this will help to give the impression that the whole garden is still flowering rather than just two or three choose shrubs or plants.

Winter Shrubs for bark colour

Here are a few ideas for beautiful bark colours. You might see other types of bark on your travels and as you start looking you will realise just how much colour there is in nature at this time of year!

Cornus sanguinea 'Midwinter Fire'

A robust, low-maintenance cornus is well worth growing for its wonderful, vigorous layers of orange, red and yellow stems. It is fast-growing but with a compact habit to about 1m (3ft), making it suitable for home gardens.

Prunus serrula (Tibetan cherry)

This small tree carries white blossom in spring and bears yellow foliage and red berries in autumn, but it really comes into its own in winter when the bronze, peeling bark shines like silk against a blue winter sky.

Acer griseum (paperbark maple)

This beautiful medium-sized tree brings 'wow' factor to the garden with its papery orange/red bark that peels back to reveal an irresistibly smooth surface beneath. It is a real garden all-rounder, because the tree also has wonderful autumn colour and grows slowly, making it suitable for smaller gardens. It can also be grown as a multi-stemmed specimen.

Tasmannia lanceolata (Australian pepper)

This underrated Chilean species is seldom seen in gardens. Given some shelter from the wind and coldest areas it is one of the most beautiful evergreens. In a sheltered spot with moist soil it can grow quite large in time, but on our sandy soil it is very slow growing.  Enjoy its red tipped stems which are subtle but beautiful. 

Cornus alba Baton Rouge ('Minbat')

Dogwoods have always been popular and here’s a new kid in town. Since 2007 when it was first introduced from France, Cornus alba Baton Rouge ('Minbat') has established itself as the number one red dogwood. Selected for its slightly more compact, bushy habit but still attaining a height of 1m (3ft) or more C. alba Baton Rouge ('Minbat') offers not only fabulous winter colour but has white flowers in spring, blueish-white berries in late summer and a striking display of reddish-purple foliage in autumn.

Acer tegmentosum (snakebark maple)

This is one of the best snakebarks for stem colour with superb jade and silver striated bark, complemented in winter by striking mahogany coloured buds. The stem colour is good even on reasonably mature stems.

Very hardy, but best in a position sheltered from strong winds (as it also has very attractive large leaves and good autumn colour). Ideally the stems look best in a sunny spot but against a dark backdrop, where the silver really stands out. A. tegmentosum works in most soils but does not like ground which is too wet or waterlogged, which wouldn’t really suit most gardens around Inishowen at the moment.

Betula albo-sinensis (Northern Chinese red birch)

Slightly larger than Acer griseum, this birch is distinctive in its marvellously coloured peeling bark. Tolerant of a range of soils, it grows up to around 20m (nearly 66ft).

There are a number of cultivars available and the tree may be grown to equally good effect as an individual or, like many birch species, as part of a group if sufficient space is available.

See more here:  RHS

Edible Hostas? Well I Never....

 Beans growing in their pod.

The cold wet weather has put a stop to most plant growth and in our garden at least the frost still eludes us so it still looks very much like autumn. Not everything has stopped growing though, we have plenty of nasturtiums coming up and an old broad bean pod I forgot to eat in summer has burst out and the beans are growing happily on a fire bucket. I found the beans when I was out hunting for some hostas I planted earlier in the year. It looks as though the slugs have munched these delicate plants though as they are nowhere to be seen, which is a pity as I wanted to eat them. 

Let me explain.

This year I was a bit lax in planting out winter vegetables. We do have some delicious kale and broccoli which have been a lovely accompaniment to many meals over the last few weeks. The problem is that this is all we have for the winter. I didn’t plant any root vegetables and the salad crops have all dwindled away. Because of this I have been researching to find anything else edible in the garden which will save me foraging around in wet hedgerows. This is how I came across the fact that this fast growing leafy plant, which slugs and snails adore, is also a pretty delicious addition to our dinner plate too.

Hostas

Hostas are herbaceous perennial s and usually grown as a leafy ornamental plants and are particularly popular for shady areas of the garden. Native to Asia, the hosta genus has around 45 different species and an estimated 5000 different cultivars and according to research they are all edible.

Hostas are popular in Japan as a vegetable known as urui (young leaves) and prized as sansai or ‘mountain vegetables’, a class of plants that are usually gathered wild from the mountain and are considered to be particularly strong in vitality. The plants can be prepared in a number of different ways including boiling in water and frying in a tempura batter. 

Raw edible parts

The shoots, leaf petiole, whole leaves and flowers are edible raw. The fresh leaves and stems are best harvested while young and tender. The older leaves become tough and fibrous and may become bitter in flavour. Hostas can be used as a cut and come again plant and will readily re-grow their leaves after being chopped down to the base as they grow really quickly.

All hosta species are edible but H. montana and H. sieboldii are most popularly used for vegetables.

Hosta stems are often likened to asparagus. The leaves are crunchy and have a good green leafy flavour. They also make a pleasant salad plant. Hostas are far easier to grow than asparagus and they make a good understory plant for edible forest gardens.

Best bit

The best part of the hosta is the ‘hoston’, the rolled up leaf as it emerges in the spring, although many varieties are still pretty good even once they have unfurled. The best way of cooking them depends on the size of the hostons. Small ones are delicious if you fry them for a few minutes, and then add a little light soy sauce and sesame oil. The slight bitterness of the hostons complements the saltiness of the soy sauce very well. Similarly, they go very well in stir fries. The chunkier hostons are better boiled briefly and used as a vegetable.

Later on, the open leaves can be used as a general pot herb or substituted for spinach in recipes like ‘hostakopita’. The flowers and flower buds are also edible.

Growing methods

It’s easy to get started with hostas. The plants I have were taken from a parent plant this year and I’m sure of the slugs didn’t get them they would be ready for harvesting. They can be divided easily by pulling the roots apart. This can be done at any time of year. The plants flourish in damp fertile soil, although will do well in most moist soils and I have grown many a plant in full sun which doesn’t seem to harm them too much. They like a mulch spread around the base to keep the roots moist.

A disclaimer

Remember to try only a small piece first and test for a skin reaction by rubbing a piece on your skin before putting anything in your mouth, like most things edible there are always people who have allergic reactions.