This weeks Organic fruit and veg 30th july

More lovely recipes.....

spinach,sundried tomato d feta frittatas

Bear Recipe: Spinach, sundried tomato and feta frittata bites

I(Makes 12 large “cups”)
§ 1 tablespoon olive oil
§ 4 cups baby spinach leaves, chopped
§ 1 small onion, finely chopped
§ 1 garlic clove, minced
§ ½ bell pepper, finely diced (I used orange)
§ ½ tsp salt
§ ¼ tsp black pepper
§ 8 whole eggs
§ ½ cup egg whites
§ 100g Feta cheese, crumbled
§ 50g sundried tomatoes, finely chopped1 tsp fresh thyme grating fresh nutmeg
INGREDIENTS
DIRECTIONS
1. Preheat oven to 350F and coat a 12- large cup muffin pan with cooking spray or brush lightly with olive oil.
2. Drizzle large skillet with olive oil, and heat over medium heat. Add the onions and cook, stirring occasionally, until translucent and tender, about 4-5 minutes. Add salt, pepper, garlic and bell pepper and continue cooking for about a minute, until fragrant.
3. Throw in spinach leaves and toss gently until completely wilted, about one minute. Remove from heat and set aside.
4. In a large mixing bowl, add whole eggs, egg whites, fresh thyme and nutmeg. Beat the eggs until fully incorporated and slightly frothy. Add spinach mixture; sun dried tomatoes and Feta cheese.
5. Spoon into prepared muffin tin. Do not fill the cups more than ¾ of the way to avoid spillage.
6. Cook for 22-25 minutes, until eggs are set and top starts to colour.
7. Allow to cool on a cooling rack for at least 10 minutes before removing frittata from cups.
8. Can be served immediately, but is equally good served cold, with a nice green salad.

This Weeks organic fruit and veg list & recipe

     This weeks organic fruit and veg..  23rd july

              This weeks yummy recipe....

2010

                    Courgette Fritters

ingredients..
450g Courgettes, grated
30g Freshly Grated Parmesan Cheese
2 eggs, beaten
4 tbsp Whole Wheat Flour
Salt and Pepper to taste
Pinch Chili Flakes

Directions
– Squeeze the courgettes in a dish towel to remove any excess water, then combine with the Parmesan, eggs, flour, salt and pepper and chilli flakes.
– Heat a splash of olive oil in a frying pan and add 2 tablespoons of the mixture for each fritter.
– Cook three fritters at a time for 2 – 3 minutes on each side, until golden brown, then keep warm while you cook the remaining fritters.
– Serve warm with a nice green salad
Makes 12 fritters...... thanks to the healthy foodie for this scrummy recipe



                                                         **********************

               vine tomato and ginger soup 

                 

                          A wholesome tomato soup
                with a ginger & balsamic vinegar twist!!

Ingredients:

4 or 5 vine tomatoes.( or a can of suma tinned tomatoes )

1 onion

3 cloves of garlic

small piece of ginger, finely chopped
a medium handful of basil or 1 tbl of dried

tbl olive oil

tbl balsamic vinegar 

2 tsp boulion powder ( or any veg stock )

1 pint of water

Method:

chop the onion, garlic and ginger

Gently fry and stir until soft

Stir in chopped tomatoes, 

add everything else and simmer for 15 mins.

take off the heat and blend.
season to taste.

How about a sprinkle of cheese, or a swirl of cream to finish it off..?
vegan/dairy free choices always available. 




All the ingredients are available from our lovely shop.

Tasty and simple just how we like it!

We can even make it easier by adding the extra ingredients to your shopping list. . for a Monday delivery.. check out the veg box details on this blog, or email us bearwholefoods@yahoo.co.uk

                This weeks organic fruit and veg list

                                                                                                                             

uk/local produce:

butternut squash..1.50 each
beetroot..1.14 500gms
broad beans..1.30.500gms
local courgettes..1.80. 500gms
chestnut mushrooms..1.50 250gms
chard..1.25 a bag
endive..80p
peppers..1.00 each
red potatoes..60p kg
rhubarb..1.25.500gms
bag of spinach..1.40 bag
big bunch of spring onions..1.40 bunch
vine tomatoes big juicy and full of flavour... 2.40 500gms
fresh herbs £1.00 mixed bunches
salad bags £1.75

fresh locally grown beautiful flowers £4.00
fresh pots of herbs & bee friendly plants from £1.00

EU produce:

apples..1.40 500gms
avocado..90p each 
carrots..1.00 500gms 
garlic..50p each
red onions..1.25 500gms
red beauty plums..1.20..500gms
oranges..1.00 500gms
kiwi..30p each
lemons..60p each
other:
ginger..1.00 100gms
bananas..30p each

organic breads from£1,95
free range eggs £1.95 
local milk £1.10. 2 pints
local cheeses from 1.75
Yorkshire wines,beers&ciders
local artisan chocolate
local jams & chutneys
and don't forget our own delicious hummus.


pop in it will be lovely to see you, or call/email us with an order for a Monday delivery..


More lovely recipes.....

This weeks fruit and veg with a yummy recipe

     This weeks organic fruit and veg..  16th july

                ooooh we love our veggies!!!

This weeks yummy recipe..

                 vine tomato and ginger soup 

 A wholesome tomato soup with a ginger & balsamic vinegar twist!!

  Ingredients:

4 or 5 vine tomatoes.( or a can of suma tinned tomatoes )

1 onion

3 cloves of garlic

small piece of ginger, finely chopped
a medium handful of basil or 1 tbl of dried

tbl olive oil

tbl balsamic vinegar 

2 tsp boulion powder ( or any veg stock )

1 pint of water

Method:

chop the onion, garlic and ginger

Gently fry and stir until soft

Stir in chopped tomatoes, 

add everything else and simmer for 15 mins.

take off the heat and blend.
season to taste.

How about a sprinkle of cheese, or a swirl of cream to finish it off..?
vegan/dairy free choices always available. 




All the ingredients are available from our lovely shop.

Tasty and simple just how we like it!

We can even make it easier by adding the extra ingredients to your shopping list. . for a Monday delivery.. check out the veg box details on this blog, or email us bearwholefoods@yahoo.co.uk

                This weeks organic fruit and veg list

               


uk/local produce:

asparagus..2.25.bunch
butternut squash..1.50 each
beetroot..1.14 500gms
local courgettes..1.80. 500gms
chestnut mushrooms..1.50 250gms
peppers..1.00 each
new potatoes..1.22 kg
red potatoes..60p kg
rhubarb..1.25.500gms
bag of spinach..1.40 bag
big bunch of spring onions..1.40 bunch
vine tomatoes big juicy and full of flavour... 2.40 500gms
fresh herbs £1.00 mixed bunches
salad bags £1.75

fresh locally grown beautiful flowers £4.00
fresh pots of herbs & bee friendly plants from £1.00

EU produce:

apples..1.40 500gms
carrots..1.00 500gms 
garlic..50p each
red onions..1.25 500gms
red beauty plums..1.20..500gms
oranges..1.00 500gms
kiwi..30p each
lemons..60p each
other:
ginger..1.00 100gms
bananas..30p each

organic breads from£1,95
free range eggs £1.95 
local milk £1.10. 2 pints
local cheeses from 1.75
Yorkshire wines,beers&ciders
local artisan chocolate
local jams & chutneys
and don't forget our own delicious hummus.


pop in it will be lovely to see you, or call/email us with an order for a Monday delivery..


More lovely recipes.....

        Beautiful new range of Harris Tweed 

                              now in stock 

              made on the magical isle of Harris

                           for The Bear

              

                                   Tough, Hard wearing and stylish.

               go on treat yourself.. you know you want to!                Bear Love xx 

If you would like to have a look at Carolines beautiful new shop on Harris .....http://www.facebook.com/CarolineChafferTweedAndTextilesNorthtonTradingCo?filter=1