Order now for delivery Thursday 1st October, Greater CPT area

Know Your Food 1/07/2020

Get to know more about where your food came from and how to make them last longer and go further – they’re too good to go bad.

WATERBLOMMETJIES

~ IN ALL BOXES ~

Waterblommetjies (‘small water flower’ in Afrikaans) are a beautiful, fairly strange and enchanting water flower that have a scaly formation – why our team nicknamed them Dragon Tails. Also known as Cape pondweed, or Cape asparagus – these aquatic plants are indigenous to the Western Cape, with its warm, temperate winter rainfall. Full of minerals and vitamins, the whole plant is edible – however the hardier developed flower is what is most commonly eaten. When you get your waterblommetjies, store them in the fridge until you’re ready to use them. The trick to these guys is to make sure you clean them properly, as sand and bugs can get stuck in between the scales – wash them really well (preferably leave them to soak in salty water which helps dislodge any dirt) and then slice off the stems. Be careful not to cut too much off so that the whole flower doesn’t fall apart – you can use them whole for boiling or tempura. Boil the waterblommetjies rapidly in clean water, remove and refresh in cold water – then, let the water drip off through a sieve. Your blommetjies can now be packed and frozen if you’d like to use them later. The flowers can be made into a succulent traditional Cape waterblommetjie bredie (stew) or chopped fresh into salads. They make a delicious vegetarian meal – steamed and served with lemon aioli and crusty bread, or a tasty soup.

POTATO

~ IN ALL BOXES ~

Your tasty spuds come from Patrysvlei where Thomas Bergh grows exotic potatoes just outside of Clanwilliam. For the Bergh’s, farming is about ensuring the food on your table has been responsibly produced and that it's good for you – farming in harmony with nature. Store your potatoes (unwashed), in the brown bag they came in, in a dark cupboard. When you want to cook, bake, fry or boil these earthy bulbs, wash them in cool water. Don’t be afraid to leave their skins – they are relatively soft and much of the nutritional value of a potato is found in its skin. If baked or fried, the skins add a rustic crunch when coated in your lovely Olief olive oil. 

CURRY LEAF

~ IN ALL BOXES ~

We have some fantastic fresh curry leaves in the box from Magic Herbs. Native to India, curry leaves form a crucial part of many South African dishes with much of the beautiful Indian heritage flavouring our local cuisine. Curry leaves are actually a herb, and they’re not related to curry powder – they’re part of the same family as citrus fruits, which is why their glossy green leaves are so aromatic, and have a unique flavor all of their own. Store your curry leaves like your other herbs – in a damp towel in a closed container in the fridge. When cooking with your leaves, some recipes call for you to take them out – if you miss one, don’t fret! They are edible and will only add a deeper flavour. 

ORGANIC LOCAL BROWN LENTILS

~ IN VEG AND PLANT BOXES~

Brown lentils are one of the most popular forms of protein around the world: they’re inexpensive, flavourful, and keep well (dried) for up to a year. The organic brown lentils in your box come from Real Food Factory – a local company with their ethics always at the core of their business. Their factory and facilities are 100% vegetarian-friendly, and they are long-standing supporters of fair trade and the organic movement. When cooking your lentils, make sure you empty them into a colander, rinse, and pick through them for any small stones or “dead” seeds that might have gotten into the mix. Soaking them also helps quicken their cooking time and reduces their antinutrient content. You can also easily sprout lentils in a jar, which increases the amount of vitamins and minerals – especially B vitamins and carotene. Lentils are also super low in calories, rich in iron and folate and an excellent source of protein. Store them in a glass jar that has a lid in the cupboard.

ATCHAR

~ ALL BOXES ~

We are delighted to have some of Nuru Pickles’ Atchar in your box to ensure the most well-rounded South Arican flavour. Nuru’s Atchar can be used in a similar way to chutney. Nuru’s family comes from India and was his aunt who taught her how to make Atchar. Traditionally, Atchar comes from the Indian cuisine in South Africa. In India, it is spelled Achar, which means ‘pickle’ in Hindi. Usually, Atchar made in South Africa is made with unripe, green mangoes and chillies – but this variation is made with dried mixed fruit like apricot, apple and peaches. Mixed with masala and Indian spices, this pungent-but-mild Atchar is going to elevate all your dishes to new levels of yumminess.


PAPAYA

~ ALL BOXES ~

To make your box extra fruity this week, we have the incredibly healthy and tasty papaya fruit! Known fondly as Pawpaw, this wonderful fruit is loaded with antioxidants that can reduce inflammation, fight disease and help keep you looking young (bonus). Papaya has a unique taste that many people love – but, ripeness is key. An unripe, or overly ripe, papaya can taste very different from a perfectly ripe one. Its flavour is best when cold, so it's a good idea to keep it refrigerated. Once you have eaten the flesh, you can use the seeds to make a facial scrub (neat) – papaya has been used for years in the skincare regime. In fact, many anti-ageing products add papaya as an active ingredient because it’s blessed with antioxidants that are known to slow down the ageing of the skin.

SNOEK

~ MEDUM & LARGE BOX ~ 

A very exciting addition this week is the well known Cape Snoek – found in the seas of the Southern Hemisphere, this very sustainable fish, often caught as bycatch, is often overlooked because of its very boney structure. If the bones scare you, know that you’re missing out on this wonderfully creamy and flavoursome fish. Greenfish have supplied us with this week’s snoek that’s been caught sustainably using the pole method – one hook, one line, one fish at a time. This small, family-run business draws on knowledge of fishing and weather patterns in the catching of their fish. Before refrigerating your fish, wash in cold water and dry it with a clean cloth. Then, wrap the clean fish in waxed paper or tin foil and store it in the refrigerator. You can usually store a fish in the refrigerator for up to two days. We’ve put together some tasty recipes on our blog where you’ll find all of the traditional ways of cooking it, and some new ways too. When serving your fish it’s best dished using a spatula – break, rather than cut, through the snoek. Cutting through the fish risks cutting the bones into smaller parts, which will make it a much less enjoyable experience. When serving the fish slide it off the bones. If there are still bones in the fish, the best way to prevent getting any is to eat with your hands! When serving to kids – flake the cooked fish beforehand and serve with potatoes and chutney for a lekker smoorsnoek dish.

SPINACH BREAD (GLUTEN FREE!)

~ ALL BOXES ~

This week’s spinach loaf comes from the one and only Spinach King – the small-but-growing local company with a success story that will give you goosebumps. Spinach King bread is not only deliciously healthy – this bread loaf is empowering and educating people about the value of 'slow' healthy food. Lufefe, owner and founder of Spinach King, says “my dream is not to grow a big business, but rather to own something that can serve my community.” Spinach contains all six major classes of nutrients and is one of the most highly affordable vegetables in the world. The bread is made using organic spinach that is sourced from local micro farms in the metro, tapioca and rice flour making it 100% certified gluten free. 

Be sure to check out our Recipe Inspiration Blog Page this Thursday and get stuck into all the weird and wonderful ways of using this #goodproduce in your box this week

https://farmersmarket.ucook.co.za/blogs/recipe-ideas


INGREDIENT LABELS 

**Customers have asked for ingredients to be listed. For companies that do not have ingredient labels, we can have a section in fresh tips for the ingredients. 

ATCHAR (200g)

~ ALL BOXES  ~

olive oil, honey (or dates for our vegan version), seeds (sunflower, pumpkin, buckwheat, sesame, chia), Oryx desert salt. Nothing Else!

MOTHER IN LAW SPICE (50g)

~ ALL BOXES ~

Cumin, Coriander, turmeric powder, star anise, chili powder, fennel, cinnamon, nutmeg, cloves, all spice, bay leaves, peri peri.