10-a-day? No problem say farmers at Riverford
Recent scientific research suggests we should be eating 10 portions of fruit and vegetables a day to help live a longer life. To many people that may sound like a lot, but organic farmers and local veg box delivery scheme Riverford believe not.
Scott and Marja who deliver to customers in the Plymouth area explained “Our boxes are all about bringing the best of our fields into customers’ homes. They are a really inspiring way to cook from scratch, eat seasonally and pack a load of the green stuff into your diet.”
“We’ve been growing and delivering for 30 years and really are obsessed with veg; in fact, we call ourselves ‘veg nerds’. Sharing our knowledge, tips and recipes is all part of life with a veg box,” they continue.
Riverford are so obsessed with teaching people how to get to grips with the green stuff that they have a recipe app, online recipe hub, a new recipe channel and have even started rolling out veg cookery classes called ‘Master Veg’ across the country (to attend a local one, contact scottandmarja@riverfordhomedelivery.co.uk).
Founder and farmer Guy Watson believes squeezing 10 portions of fruit and veg into your daily diet is entirely possible. “It is easy to add two or three vegetables into every meal. From beetroot gratins to chard galettes, leeks on toast to every-veg curry, it really is so easy to make vegetables the star of every dish.”
Riverford choose the crops they grow for flavour, rather than cosmetic perfection or high yield, for the carrotiest carrots and potatoes like your grandad used to grow. Customers regularly comment on tasting a difference from supermarket veg. They deliver to customers all around the Plymouth area, from the farm in Buckfastleigh. From day one, they have been committed to running the business in an ethical way with minimal environmental impact as they go. Visit www.riverford.co.uk to find out more.
The following receipe from www.riverford.co.uk/recipes is packed with seasonal vegetables.
Butternut, Red Onion and Pumpkin Seed Salad
Serves 4 as a side
Pair the sweetness of butternut and roasted red onions for a fantastic winter side salad. To turn it into a full meal, add cooked Puy or dark green lentils, goat’s cheese or feta and perhaps some strips of roasted red peppers.
3 red onions, sliced into
1cm-thick discs
6–7 tbsp olive oil
1 tbsp balsamic vinegar
1 medium butternut squash, peeled & cut into chunks
a few thyme sprigs (optional)
30g pumpkin seeds
pinch of hot smoked paprika
1 tbsp red or white wine vinegar (or use more balsamic)
1 tsp Dijon mustard, or to taste
¼ tsp crushed garlic, or to taste
1 bag of mixed salad leaves (100–150g)
salt& black pepper
Heat the oven to 190°C/Gas 5. Keeping the onion discs whole, place them in a roasting tin and drizzle with a tablespoon or two of olive oil, the balsamic vinegarand a splash of water. Season with salt and pepper. Cover the tin with foil and roast for 30–40 minutes on a low shelf in the oven, until the onions are soft and sweet.
Meanwhile, place the squash chunks in another roasting tin, toss with a further tablespoon or so of oil to coat and a good sprinkling of salt and roast for around 30 minutes, until tender and lightly caramelised, throwing in the sprigs of thyme halfway through the cooking time (if using).
While the vegetables are roasting, put the pumpkin seeds in a small pan with a teaspoon of olive oil, a pinch of salt and a pinch of paprika. Toast over a medium heat, stirring or tossing frequently, until lightly browned, then transfer to a plate to stop them toasting further.
Make a simple vinaigrette: whisk together the vinegar, around 3 tablespoons of olive oil, the mustard and garlic to taste. Season with salt and pepper.
Put the salad leaves in a large salad bowl, pour over the dressing and toss to combine. Scatter over the butternut, onions and seeds.
