I’m enjoying a bit of a health-kick this week and what with all the wholesome ingredients in my cupboard at the moment, this meal just sort of happened in a very natural kind of way. It’s effectively baked beans in a spud, with a purest twist.
It uses super foods high in antioxidants: sweet potatoes, cannellini beans, hemp seed oil and hemp seeds. Feel free to freestyle with the type of bean or salad leaf you like best, but, the inclusion of feta cheese is a must – it’s lower in fat and stronger in flavour than most cheeses and its creamy sharp taste contrasts against the sweetness of the potato and the garlic-flavoured beans.
Both sweet potatoes and cannellini beans contain a low GI, which aid a slow release of energy, keeping you fuller for longer. They’re also both high in powerful antioxidants and great for the skin. But the star of the show today is the nutty and nutritious dressing. No butter, no olive oil, only hemp seed oil and a generous sprinkle of hemp seeds.
NB: Forget wine, at the end of this post, see the poem which has been selected to be consumed with this particular dish.
The lovely people from GOOD OIL sent me a little goodie bag of things to try. They’re an awesome company and they make all their oils on their farm in Devon.
GOOD OIL is richer in Omega 3 than any other culinary oil. In fact hemp seed oil has 25 times more Omega 3 than olive oil and half the saturated fat. Stir fry, drizzle over soups and salads or simply use for everyday cooking. Available at all good supermarkets.
Hemp Seeds: Sprinkle on cereals, porridge, salads or stir-fries. Add to smoothies or soups. Or simply eat as a healthy snack. Rich in protein, 1 serving (30g) of Shelled Hemp gives the entire daily intake of Omega 3. Available through their online shop and Ocado.
Hemp, isn’t that like Cannabis I hear you say? It is absolutely safe. It is even good for us. GOOD products are made from FOOD GRADE Hemp Seed which contains 0.00% THC (the psychoactive ingredient in Cannabis). Hemp is an entirely different strain of plant to Cannabis. All GOOD products are made using EU and UK approved varieties of Hemp. Hemp is one of the most important crops in Europe.
Sweet Potato, Cannellini Bean & Feta Salad with a Hemp Dressing
2 sweet potatoes
1 tin of cannellini beans, washed and drained
½ red onion finely chopped
2 handfuls of pea shoots (or rocket, watercress)
2 tablespoons of crumbled feta
2 tablespoons of chopped parsley
Some basil leaves roughly torn
I clove of garlic crushed
Sea salt and pepper
For the dressing:
2 tablespoon GOOD OIL Hemp Seed Oil
2 tablespoon GOOD OIL Hemp Seeds
1) Wash and fork your sweet potato and then bake in the oven at 200°C for 40 minutes until soft.
2) Whilst the potato is baking, in a bowl place all your ingredients: cannellini beans, finely chopped red onion, pea shoots, parsley, basil and garlic. Drizzle with some hemp seed oil, sea salt and pepper and combine.
3) When the spud is cooked, cut open and place half of your cheese in each potato. Spoon the bean mixture in the potato. Drizzle with more hemp seed oil and sprinkle the top with the remaining feta and some hemp seeds.
Poetry Pairing – to be served with a Super Food Spud
The following poem by Carol Ann Duffy is a piece of political writing in many ways. It’s a clear satire on over-consuming, with a moral undertone which condemns the consumption of meat. Which is why it feels like such a fitting poem to read before, during or after eating your Super Food Spud – being a pretty purest dish, one that’s healthy and veggie, ‘A Healthy Meal’ felt like a good match to me. What were your thoughts on reading the poem? Would be good to hear your views.
A Healthy Meal
The gourmet tastes the secret dreams of cows
tossed lightly in garlic. Behind the green door, swish
of oxtails languish on an earthen dish. Here are
wishbones and pinkies; fingerbowls will absolve guilt.
Capped teeth chatter to a kidney or at the breast
of something which once flew. These hearts knew
no love and on their beds of saffron rice they lie
beyond reproach. What is the claret like? Blood.
On table six, the language of tongues is braised
in armagnac. The woman chewing suckling pig
must sleep with her husband later. Leg,
saddle and breast bleat against pure white cloth.
Alter calf to veal in four attempts. This is
the power of words; knife, tripe, lights, charcuterie.
A fat man orders his rare and a fine sweat
bastes his face. There are napkins to wipe the evidence
and sauces to gag the groans of abattoirs. The menu
lists the recent dead in French, from which they order
offal, poultry, fish. Meat flops in the jowls. Belch.
Death moves in the bowels. You are what you eat.
P.S. I can also report that the Hemp Seeds are absolutely delicious sprinkled over a filet of salmon. (Served with a side of brown basmati and samphire.) Simply pan fry, grill or poach your salmon and sprinkle with hemp seeds. The seeds give a lovely texture which really complements the rich flavours of salmon.