August Take Four

We've been having a 'grow your own' frenzy here at the Wealden Times office. The only issue is the courgettes! We have them coming out of our ears. So if you're in the same predicament, check out some of our favourite corgette recipes!

Courgette Noodle Salad

What you'll need...

● 1 jar marinated green olives ● 3 beetroots, peeled and cut into segments ● a handful of baby spinach ● a bunch of fresh thyme ● 100g almonds with skin on ● 200g Greek feta, chopped ● 8tbsp extra virgin olive oil ● 2-3tbsp red wine vinegar ● some edible flowers (we used nasturtiums) if you have them growing in the garden ● a spiraliser ●

What to do...

1. Preheat oven to 200˚C

2. Peel and cut the beetroots into segments and place on baking tray. Scatter with thyme and drizzle with olive oil. Bake for about 15 minutes until slightly caramelised

3. Put aside until ready to use. Place the almonds on baking tray and toast lightly in the oven for about 5-10 minutes, watching to make sure they don't burn. Set aside until ready to use, and then chop roughly. Cut the olives in half

4. When ready to serve, assemble your salad. Spiralise the courgettes, place in a serving dish, sprinkle with pepper and salt, add the washed and dried baby spinach, beetroot with all the roasting juices, olives, almonds and feta cheese

5. Drizzle with the vinegar and olive oil, season to taste

6. Decorate with edible flowers and serve

Thai Spiced Courgette Fritters

What you'll need...

● 2 medium courgettes ● 4 spring onions finely chopped ● 2 beaten eggs ● 2 heaped tbsp plain flour ● 1-2 tsp green Thai curry paste ● 1 stick lemongrass finely sliced (or juice and zest of 1/2 lime ● 1 small handful coriander finely chopped ● 1 tsp fish sauce or soy sauce ● ready made sweet chili dipping sauce to serve ●

What to do...

1. Grate the courgettes and squeeze out some of the liquid (place in a colander or sieve and push a saucer down on top) This will help the fritters stay crispy

2. Add the other ingredients but save half the coriander as a garnish. Combine thoroughly

3. Form the mixture into patty shapes and saute in a little oil until crisp and golden. Serve with sweet chilli dip

Courgette Pesto and Goat's Cheese Tart

What you'll need...

● 1 pack ready rolled puff pastry ● 2-3 medium sized courgettes sliced finely, however you like ● 1 large onion sliced ● 100g soft goat's cheese ● 75g pine nuts (a good handful) ● 1/2 jar of pesto ● 8 halved cherry tomatoes or 3 medium sliced ● 1 egg beaten ● dried oregano to sprinkle on top ● 

What to do...

1. Saute the onion in a little oil until soft. set the onion to one side and either gently fry the courgettes in the same pan as the onion, or griddle them to get a nice charred stripe effect. Leave to cool

2. Meanwhile roll out the pastry and score a line 1cm in from the edge all the way around with a knife (this will give you a 'lip' that will hold the contents of the tart as it bakes) Place the pastry onto a baking tray and spread the base with pesto

3. Add the onion and then layer the courgettes over. Top with goat's cheese, sliced tomatoes and pine nuts

4. Brush the edges of the tart with the beaten egg (drizzle any that's left over the tart)

5. Add a sprinkle of dried herbs and place in the oven for about 25 minutes at gas 4/180˚C

Ultimate Courgette Cake

What you'll need...

● 250g self raising flour ● 250g caster sugar ● 200ml vegetable oil ● 150-200g (2 smallish) courgettes finely grated ● 1tsp vanilla extract ● 3 large eggs ● 100g plump sultanas (optional) ● grated zest of a lime ● 

For the lime curd (makes around 1lb)...

● 1 medium sized egg ● 2 egg yolks ● 2 limes, juice and grated zest ● 150g unsalted butter ● 250g caster sugar ●

For the cream cheese frosting...

● 100g cream cheese ● 50g softened butter ● juice of 1/2 a lime ● 150g icing sugar ● 75g pistachios to decorate ● 

What to do...

1. Preheat oven to gas 4/160˚C. Line / grease 2x7" sandwich tins

2. Beat the eggs and sugar together until moussey, then add all the other ingredients-I normally add the dry ones first, then the courgettes and the oil. Combine everything (carefully with a spoon rather than whisking) and pour into cake tins. Bake for approx 35 minutes, depending on your oven

3. While the cake is baking and cooling make the frosting by beating cream cheese, butter, lime juice and icing sugar together. Spread lime curd filling over the bottom half of the cake, sandwich together, then spread a generous amount of frosting over the top and sprinkle with chopped pistachios

For the lime curd...

1. Melt the butter and sugar together first and then combine the other ingredients carefully and keep stirring briskly (I use a wooden spoon) until the mixture starts to thicken

2. As this happens gradually, so test as you would with jam by putting a little on a saucer and checking the consistency. Store in a sterilised jar

Recipes: Jo Arnell and Lucinda Hamilton

Photos: David Merewether

For more recipes visit our website

Wealden Wellbeing

Bless You!

With nearly 18 million of us suffering from it in the UK alone, hay fever seems never ending for those itching and snuffling throughout summer. But what are the options for treatment? We talk to three holistic health experts to get their advice on some natural remedies...

The team at Helios Tunbridge Wells...

What is Homeopathy and how does it work?

Homeopathy is a system of medicine that uses minute doses of substances, usually from plant or mineral origin, prepared to traditional methods. The word Homeopathy comes from the Greek words and means similar suffering. This refers to the central philosophy that a substance which can produce symptoms in a healthy person can, in homeopathic dose, cure those symptoms in a sick person. For example a person suffering from typical hay fever symptoms of streaming and irritated eyes and nose might be given a remedy prepared from an onion.

Can homeopathy help with the symptoms of hay fever?

We receive many telephone calls and enquiries in the pharmacy asking for help with hay fever. There are many remedies that might help with hay fever symptoms but in order for homeopathy to be effective it is important to match the person’s symptoms as closely as possible to the remedy picture or for very severe, long standing problems have an in-depth consultation with a homeopath. 

Are there particular homeopathic remedies you would recommend for the condition?

Two of the most commonly prescribed remedies for typical symptoms of irritated eyes and nose, sneezing etc are Mixed Pollens and Grasses, which contain pollens from grasses, trees, shrubs and flowers and a combination of three remedies Euphrasia, Allium Cepa and Sabadilla.

To find out more about Helios Homeopathy visit their shop and clinic at 97 Camden Road, Tunbridge Wells, call 01892 537254 or see www.helios.co.uk.

Health coach and personal trainer, Sophie Pattihis

Are there foods hay fever sufferers should avoid when pollen counts are high? 

Allergic reactions, like hay fever, are not just inconvenient symptoms to be suppressed, but a valuable signal from the body that it is struggling with stress, acidity and inflammation caused by diet, lifestyle and gene expression. based on each client’s bio-individuality – the vital key to being able to ‘eat yourself out of ’ any inflammatory state. There are certain foods that commonly trigger inflammation such as processed wheat and dairy, refined sugar, animal protein and alcohol.

Are there any foods that will help alleviate symptoms? 

Yes! Salads, smoothies, juices and stir fries are the way to re-balance naturally. Raw, organic veg, fruits, nuts and seeds are rich in the anti-oxidant vitamin C and flavonoids, a group of plant pigments with natural anti-histamine properties. Examples of great options are dark green vegetables like spinach, broccoli and kale and orange and red foods such as tomatoes, beetroot and berries. Sunflower seeds, pumpkin seeds and walnuts are also beneficial.

Do you recommend any specific supplements – vitamins and minerals – that will help? 

Rather than ‘supplements’, I have my top three bio-available foods that the body can easily recognise and use immediately. Wheatgrass powder fortifies the blood, is antiinflammatory and is the best source of living chlorophyll. Raw honey and bee pollen contain quercertin, another anti inflammatory compound that’s great for the immune system and Omega 3 fish oil is an effective antioxidant. 

See Sophie’s website for health coaching appointments, inspiration and recipes galore: www.thefeelingway.com

Healer and author, with a special interest in plants, Anna Parkinson

When using herbs medicinally, would you recommend taking them in tincture, tea or tablet form? 

I would recommend a tincture or a tea over tablets because I like to use herbs as fresh as possible. Making a tea with fresh herbs is so easy: pour hot water over a small handful of leaves and leave it covered to steep for 15 minutes before drinking. A tincture is made from the essence extracted in alcohol, also easy to take as drops in water. 

Are there any herbs which are of particular benefit to hay fever sufferers? 

Nettle tea, made as above, will clear the liver and it’s delicious if made from fresh leaves. Rosemary tea clears and dries nasal passages, and sage tea will do the same for throat and chest. My personal favourite for itchy eyes are eye-drops made from distilled loosestrife root, Lythrum salicaria, a 17th century recipe that is fantastic for any eye problem. A witch hazel eye bath is also good. Eyebright is commonly recommended also.

Can I grow any of these herbs in my garden?

Plants have such a varied and wonderful interaction with us that many plants will treat the same ailment, but personally I think the best ones to use are the ones you can obtain closest to home. Many of the most effective herbs, like loosestrife, grow wild in the countryside around you. Anyone can grow sage, rosemary and thyme in a pot and these will serve you all through the year, for coughs and chest infections in the winter and hay fever in the summer.

Anna is the author of ‘Nature’s Alchemist: John Parkinson, herbalist to Charles I’, and
'Change your Mind, Heal your Body’. For more about Anna see www.annaparkinson.com. For appointments call 0781 806 1605

WT's Take Five

  WT's Top Five Eat Green Recipes  

As part of the weekly countdown to the Midsummer Fair and Priceless People Wellbeing Festival this year, we're focusing on all things nutritious and delicious. So here are 5 of our favourite recipes so far and a cheeky ticket discount code for our lucky foodie readers, so you can come along for just £6.50!

1. WT's Helen recently purchased a Nutri Ninja and is having endless fun inventing new recipes for smoothies, soups, dips and dressings. Here's one of them...

The Blossom Blend...

What you'll need:

● spinach ● half an avocado ● 1 lime ● fresh ginger ● mint leaves ● 1 small pear ● cucumber ● chia seeds ●

● Slice up the avocado, cucumber and pear into smaller pieces and place in the blender along with the spinach

● Using a tea spoon, scrape off the peel of the ginger root and cut into chunks

● Squeeze in the lime juice and pop in the mint leaves and finally add a tablespoon of chia seeds

● Add the desired amount of water and wizz away until smooth and creamy

2. Over the last few years ethnobotanist James Wong's scientific and labour saving approach to edible gardening has garnered critical acclaim, landing him his own BBC series Grow Your Own Drugs and publishing contracts for numerous books. WT is delighted to announce that James Will be appearing at Wealden Times Midsummer Fair this June where he will be talking about his brand new book Grow For Flavour, sharing tips and tricks to supercharge the flavour of homegrown harvests. Here is one of our favourites, also featured in the April issue...

Roasted Beetroot and Lentil Salad...

What you'll need:

● 1kg small 'Detroit Dark Red' and 'Burpees Golden' beetroots, peeled ● 1 red onion ● 1 tbsp honey ● 2 tbsp unfiltered olive oil ● 2 tbsp balsamic vinegar ● salt and pepper ● 250g precooked beluga lentils ● 1 handful of beet leaves ● juice and rind of 1 orange ● a few sprigs of mint and dill ● 100ml creme fraiche ● 

● Cut the beetroot and onion into quarters. Arrange in a roasting tin and drizzle over the honey, olive oil and balsamic vinegar. Do not toss them together as the red beets will stain the yellow ones. Season with salt and pepper. 

● Roast the beetroot in a preheated 200 ˚C / gas mark 6 oven for 45 minutes until tender

● Spoon the lentils onto a plate and arrange the beet leaves around them. Top with the roasted beetroot, drizzle with the orange juice and scatter over the herbs and orange rind

● Serve with a dollop of creme fraiche and extra oil and vinegar. This salad is a match made in heaven with goats cheese or grilled mackerel. 

3. Yoga and nutrition teacher Julie Montagu is on a mission to prove that absolutely anyone can revolutionise their diet to take a giant leap towards long-lasting health. Known as the Flexi Floodie, Julie’s workable approach to incorporating nutrient-rich superfoods into manageable meals has led her to produce her first cookery book Superfoods which showcases nourishing dishes made with unrefined, wholesome ingredients to boost energy levels, lower cholesterol and balance blood sugar levels. Julie will be explaining how

to super-charge your lifestyle to eradicate the bad and introduce the good at this June’s Wealden Times Midsummer Fair’s Priceless People Wellbeing Festival on Friday 5 June.

Coconut and Almond Quinoa with Stewed Plums...

What you'll need:

● 170g quinoi ● 600ml coconut milk (or any plant based milk) ● 2tsp ground cinnamon ● 1tsp vanilla extract ● 4tbsp almond butter (or any other nut butter) ● 6 medium plums ● 100g coconut palm sugar ● 240ml water ● 1 cinnamon stick ● raw honey for drizzling ● desiccated coconut for sprinkling ● 

● Combine the quinoa and coconut milk together in a medium saucepan and bring to the boil. Add the cinnamon and vanilla extract, cover and simmer on a low heat for 15-20 minutes

● Meanwhile, make the stewed plums. Cut the plums in half, remove the pits, them cut the plum halves into chunks. Combine the coconut palm sugar, 240ml water and cinnamon stick in a saucepan over a medium to high heat and bring to the boil. Add the plums and continue to cook until the plums are tender. Once tender, use a fork to slightly mash. 

● Once the quinoa is cooked but still a bit runny, put it in 4 bowls and stir in 1 tablespoon of almond butter per bowl. Top with the stewed plums, a drizzle of honey and a sprinkle of desiccated coconut. 

4. Self confessed chocoholic, Davina McCall has documented how she has banished processed sugar from her life. Her 5 weeks to sugar free book offers tips and sumptuous recipe ideas that are easy and approachable, even with a busy household! Davina has become one of Britain's most recognisable faces and has now sold over 1.5 million copies of her chart topping workout DVDs and raised over 2.6 million for sport relief! Davina will also be appearing at the Midsummer Fair and Priceless People Wellbeing festival to talk about her sugar free journey and offer advice.



Bean Salad

What you'll need:

● 400g green beans ● 400g can of borlotti or cannellini beans, drained and rinsed ● 200g cherry tomatoes, halved ● 1 small red onion, diced ● half a cucumber, diced ● juice of half lemon ● 2 tbsp olive oil ● half tsp mustard ● half tsp honey ● handful of fresh basil leaves ● parmesan cheese shavings ● 

● Bring a saucepan of water to the boil, add the green beans and cook them for 3 minutes. Drain and refresh them under cold water

● Put the green beans, canned beans, tomatoes, red onion and cucumber in a bowl and mix them together. Whisk the lemon juice, olive oil, mustard and honey in a small jug and pour this over the salad

● Scatter over some basil leaves and shavings of Parmesan cheese just before serving



5. WT reader Stéphanie Castelain loves this salad because of the beautiful combination of green and yellow, two wonderful colours that nature can offer us. The crisp, roasted almonds mix well with the tenderness of the broccoli.  The calendula petals add the sunshine touch to the lovely flavour  of the brown basmati rice and fresh goat cheese. See more of her recipes on her blog www.lecomptoirdestephanie.com



Popcorn Salad

What you'll need:

● 1 cup of brown basmati rice ● about 200g of broccoli (only the heads) ● 30g of chopped almonds ● 60g of fresh goat cheese  1 head of a calendula flower ● 1 lemon ● olive oil ● coconut oil ● mustard ● salt ● pepper ●

● Prepare the rice by cooking it following the given instructions on the package (typically you have to wash it first and then cook it for about 40 min).

● Wash carefully the broccoli and steam them for a couple of minutes (10-15 min).

● Heat a pan on a medium heat and add a teaspoon of coconut oil. When the oil is melted add the almonds and roast them until golden brown. Set aside. 

● When the rice is cooked, drain it, rinse it. Once cooled, put it in a dish and add the broccoli. 

● Add in to the dish the fresh goat cheese that you have either diced or crumbled. (I served it aside as my son doesn’t like it) Top the mix with the roasted almonds and dress with the calendula petals.

● Next, prepare the seasoning by mixing 5 table spoons of lemon juice, 8 table spoons of olive oil, one teaspoon of mustard, salt and pepper. Add the seasoning to the salad.


"You will have a wonderful dish with green from Nature and some sunshine rays. Ideal to lift up your mind and spirit."

See below for an exclusive foodie discount code!

Priceless People Wellbeing Festival: Thursday 4th June, Friday 5th June and

Saturday 6th June at Hole Park, Rolvenden, Kent TN17_4JB 9am–4.30pm

Tickets: Advance booking: £7.50* On the gate: £8.50 Exclusive 3- Day Pass: £17

Online Tickets: www.wealdentimes.co.uk/events. Ticket hotline: 01580_713915**

For further information contact Georgina Toynbee and Helen Barton on 01580_714705

*Advance booking price available until 31/05/2015 **Tickets purchased via phone will incur a 50p admin fee

Exclusive Foodie Discount Code - fbloggers15
(ends 30/04/15)

April's Great Outdoors

  The April Garden  

As it's National Gardening Week this week, we thought we'd let you in on a few top tips for your gardens in April...



Control weeds and aerate the soil by cultivating between the rows of plants and remember that April is a great time to select and plant fruit trees and berry plants as they tend to do best when planted in full sun. 

There is always plenty to do in the vegetable garden! Start planning perennial vegetables like asparagus, rhubarb, horseradish etc. but don't be late to transplant large trees or shrubs.

The months of March, April and May are ideal for pruning evergreens. Pop round the garden to remove any spent flowers, dead leaves or branches, or any yellowing leaves. When they have finished blooming, you should deadhead your spring flowering bulbs, but don't cut off the green foliage yet! These green leaves continue to grow for a few weeks, and provide the bulb with food for flowering next year.

Make your pond wildlife friendly by adding some native plants around the edge and keep the birds fed, but only with smaller pieces as they'll be feeding their fledglings too. Hedgehogs will be coming out of hibernation as well, so some extra food for them will be needed as they would have used up their fat stores over the winter. Put in some butterfly attracting plants such as buddleia, honesty or even nettles.

Rotate your house plants so that each side receives it's share of light, for even growth and a balanced shape. Rinse the dust from the leaves with the kitchen sprayer. Clean leaves allow the plant to breathe and pinch back the tips of foliage plants to stimulate new growth and make your plant fuller and bushier.

Want more gardening tips? Then get involved with the Wealden Times Midsummer Fair and Priceless People Wellbeing Festival, where we will be joined with gardening experts such as James Wong and The Benton Brothers! Get your tickets here...