sowitgrowitandfeast – Page 7 – Sow It Grow It and Feast

The Benefits of Growing your own Vegetables

Growing your own vegetables is a practical and satisfying. There’s no better joy than eating the vegetables you’ve cultivated yourself. It’s a healthy and rewarding way of living a more intentional lifestyle. We are here to guide you through the benefits of growing your own vegetables.

Saving on Grocery Costs: Growing your own vegetables not only helps you save on grocery expenses but also offers you healthier alternatives. You can purchase a packet of seeds at a lower price than what you would pay for produce in the supermarket. For instance, a single seed of the Beefsteak Tomato variety can produce around 100lbs of tomatoes throughout the growing season. Imagine how much you can harvest! Not only will you save on costs, but you’ll also enjoy fresh and chemical-free vegetables to use in your cooking.

Sustainable and Environment-Friendly: Growing your own vegetables reduces your carbon footprint and contributes positively towards a sustainable environment. The process of planting and harvesting your vegetables conserves water and reduces soil erosion – leading to healthier soil, plants and animals. You’ll also eliminate the carbon footprint of transporting the vegetables from far-off places. By taking up vegetable gardening, you’re playing a part in reversing the impacts of climate change.

Physical and Mental Health Benefits: Gardening is an excellent way to exercise without going to the gym. Spending time tending to your vegetable garden strengthens your muscles, increases flexibility, and builds endurance. The fresh air and sunlight you get also contribute to your mental health, reducing stress levels and promoting relaxation. Moreover, harvesting and sharing your crop with your community can uplift your mood and provide a sense of achievement – making the time spent in your vegetable garden ‘feel-good’ moments.

Enhancing Your Culinary Skills: Growing your vegetables provide you with an exciting way of experimenting with new recipes. Incorporating fresh herbs, vegetables, and fruits from your garden into your meals can completely enhance the taste and quality of your food. You can also get creative with preserving your vegetables with pickling and canning to use them beyond their season.

Connecting with Nature: With vegetable gardening, you get to reconnect with nature and acknowledge your relationship with it. You become more attuned to the cycles of life in nature, and this helps you appreciate it more deeply. Gardening is an excellent way to spend more time outdoors and observe the different species of birds, insects, and trees in your garden. You’ll gain more appreciation for biodiversity and reduce the risk of environmental stress and degradation.

Growing your vegetables is a fulfilling way of engaging in sustainable and healthy living. It connects you with nature, saves you money, provides you with healthier alternatives, and is an excellent way to remain physically and mentally active. By incorporating the practices mentioned above, you can reap the numerous benefits of growing your own vegetables. We hope that this guide inspires you to create your vegetable garden and start the journey of cultivating your food. Happy gardening!

Further Reading: RHS – Grow your Own Fruit, Vegetable and Herbs, Grow stronger together with companion planting

The Fiery World of Chillies What Gives Them Their Kick

If you’ve ever bitten into a chilli and felt like your mouth was on fire, you’re not alone. For many, the burning sensation that follows a bite of chilli is both a painful and exhilarating experience. But what exactly gives chillies their infamous kick

The Burning Mouth Experience

When you first bite into a chilli, the immediate sensation is one of intense heat. Your mouth feels like it’s on fire and every nerve ending seems to be screaming for relief. This burning sensation is caused by a group of chemical compounds known as capsaicinoids, with capsaicin being the most prominent among them.

Capsaicin binds to pain receptors in the mouth, specifically the TRPV1 receptors, which are responsible for detecting heat and physical abrasion. These receptors send a signal to your brain that you’re experiencing heat, even though there’s no actual temperature change. This is why your mouth feels like it’s burning, even though the chilli itself is at room temperature.

Interestingly, the amount of capsaicin in a chilli can vary widely depending on the type of chilli and its ripeness. Some chillies are mild and barely cause any discomfort, while others pack such a punch that a tiny bite can leave you gasping for air.

Stinging Lips and Watering Eyes

The pain doesn’t stop at the mouth. Often, the heat spreads to other parts of your face, causing stinging lips and watering eyes. This occurs because capsaicin can easily spread through contact. When you touch your lips or rub your eyes after handling chillies, you’re transferring capsaicin to these sensitive areas.

Your eyes, in particular, are very sensitive to capsaicin. Even a small amount can cause them to water profusely and become red and irritated. This is why it’s crucial to wash your hands thoroughly after handling chillies and avoid touching your face.

Stinging lips are a common complaint among chilli lovers. The skin on your lips is thin and delicate, making it particularly susceptible to the burning effects of capsaicin. Applying a lip balm before eating chillies can create a barrier that helps reduce the stinging sensation.

Runny Nose and Sweating

Another common reaction to eating chillies is a runny nose and excessive sweating. These symptoms are part of your body’s natural response to heat and pain. When capsaicin binds to TRPV1 receptors, it triggers a release of neurotransmitters that cause inflammation and increased mucus production in the nasal passages.

This is why you often reach for a tissue after eating spicy food. Your body is trying to flush out the irritant by producing more mucus. Similarly, sweating is your body’s way of cooling down. The capsaicin-induced heat tricks your body into thinking it’s overheating, prompting it to release sweat to cool off.

Interestingly, some people enjoy these reactions. The runny nose and sweating are often seen as a sign that the chilli is “working,” adding to the overall experience of eating spicy food.

What Happens When You Eat a Chilli

When you eat a chilli, the capsaicin binds to the TRPV1 receptors in your mouth, causing an intense burning sensation. This signal is sent to your brain, which interprets it as heat and pain. In response, your brain releases endorphins and dopamine, chemicals that create a feeling of euphoria and pleasure.

This is why some people describe eating chillies as a “high.” The combination of pain and pleasure can be addictive, leading many to seek out hotter and hotter chillies. However, the initial experience can be quite overwhelming, especially if you’re not used to spicy food.

The heat from the chilli can also cause your heart rate to increase and your blood vessels to dilate, leading to a flushed face and increased circulation. These physiological responses are part of your body’s attempt to deal with the perceived threat.

How Does the Brain Respond

Your brain’s response to capsaicin is a fascinating mix of pain, pleasure, and survival instincts. When the TRPV1 receptors send the signal that you’re experiencing extreme heat, your brain activates the body’s emergency response system.

Endorphins, which are natural painkillers, are released to help mitigate the pain. At the same time, dopamine is released, which creates a sense of pleasure and reward. This chemical combination is what makes eating chillies such a unique experience.

However, your brain also activates your body’s cooling mechanisms, such as sweating and increased blood flow to the skin. These responses help dissipate the heat and bring your body back to a state of equilibrium.

Interestingly, the more you expose yourself to capsaicin, the more your brain and body adapt. This adaptation is what allows some people to enjoy extremely spicy foods without appearing to be in pain.

Building Tolerance to Chillies

Can you build a tolerance to chillies? The answer is yes, to an extent. Regular exposure to capsaicin can desensitize your TRPV1 receptors, making them less responsive to the burning sensation. This means that over time, you can handle spicier foods without experiencing as much discomfort.

However, this tolerance varies from person to person and can take weeks or even months to develop. It’s also worth noting that while your mouth may become desensitised, your body’s other responses, such as sweating and a runny nose, may still occur.

For those looking to build their tolerance, it’s best to start with milder chillies and gradually work your way up. This allows your body to adapt without overwhelming your senses.

Practical Tips to Handle the Heat

Feeling the burn but don’t want to give up on your spicy culinary adventures? Here are some tips to help you cope with the heat:

Drink Milk

One of the most effective ways to neutralize capsaicin is by drinking milk. The casein protein in milk binds with capsaicin, helping to wash it away from your mouth and reduce the burning sensation. This is why dairy products like yogurt and cheese are also effective.

Eat Carbohydrates

Foods rich in carbohydrates, such as bread or rice, can help absorb capsaicin and provide relief. These starchy foods act as a buffer, reducing the concentration of capsaicin in your mouth.

Avoid Water

While your first instinct may be to reach for a glass of water, it won’t help with the heat. Water spreads the capsaicin around your mouth, potentially making the burning sensation worse. Instead, opt for dairy or starchy foods.

The world of chillies is as fascinating as it is fiery. From the burning sensation in your mouth to the euphoric rush of endorphins, eating chillies is an experience that engages both your body and mind. Understanding the science behind the heat can help you appreciate the complexity of this beloved spice.

Whether you’re a casual chilli fan or a seasoned spice enthusiast, knowing how capsaicin works and how to manage its effects can enhance your culinary adventures. Remember, building tolerance takes time, so start slow and gradually increase your exposure.

For those who can’t get enough of the heat and enjoy the spicy kick of chillies. Happy eating!

Further Reading: Choosing the right chilli varieties for your garden and plate , How to preserve chillies and extend their shelf life

Grow Chillies with us in 2025!

Skirret – The Forgotten Vegetable – Herbaceous Perennial

Sium sisarum – Skirret Other common names: crummock, jellico

Skirret, a starchy root vegetable that belongs to the carrot family, was once a popular crop in Europe during Roman times. The Emperor Tiberius was particularly fond of it, and even demanded it as a tribute from the Germans. It was the main root crop eaten in Europe before the potato was introduced. Skirret has a unique taste between a carrot and parsnip and can be found in sweet and savoury dishes. The name “skirret” is derived from a Germanic origin meaning “sugar root”. However, despite its popularity in the past, skirret has faded from gardens and tables over time.

Skirret – The Forgotten Vegetable – Herbaceous Perennial Image of the plant, vegetable and chalkboard gardeners notes

Skirret is a vegetable that is quite easy to grow once you know how. Unlike most of its relatives, it is a perennial plant that produces a bunch of roots, making it easy to lift and replant. Skirret can be grown from seed and produces a single “crown” consisting of several shoot buds around the base of a stem, with a cluster of roots attached. To form a clump made from several crowns, a crown can be divided easily. However, some of the roots in a cluster are not worth picking, so it’s best to dig up the clump, snip off the roots that are worth having, and replant.

Skirret roots can sometimes have a woody core that can’t be softened even after prolonged cooking. This issue is more common in young plants but may disappear as they grow older. It can also be caused by insufficient water during the growing period. Alternatively, it may be due to genetic factors that vary from plant to plant.

Another yield from skirret is the immature flower stems, which have a nice carroty taste when boiled or steamed. They are fairly substantial and produced in reasonable volume, but they are fast-growing and soon harden off, so if you want more than a brief harvest you will have to freeze some.

Skirret can be grown from crowns, but it’s not easy to obtain them. You either have to spend a lot of money or start from seed. Skirret is not easy to grow from seed because it needs a period of winter cold to germinate. If you’re planning to grow Skirret from seed, make sure you source current-year seed in the autumn and stratify it right away. The seed loses viability quickly, like many plants in the Apiaceae family.

Further Reading: The Benefits of Growing your own Food

A Guide to Crop Rotation in your Vegetable Garden

Is your kitchen garden looking a bit tired? Crop rotation could be the answer to rejuvenating your small space and boosting your harvests. This age-old technique involves changing the type of crops grown in a particular area each season to improve soil health and reduce pest issues.

What Is Crop Rotation?

Crop rotation is a strategic gardening practice where different crops are planted in a specific sequence over several seasons. This method helps maintain soil fertility and structure, breaks pest and disease cycles and can even improve crop yields.

Benefits of Crop Rotation

Here are some key benefits of implementing crop rotation in your kitchen garden:

Improved Soil Health: Different plants have varying nutrient needs and contribute different organic matter to the soil. Rotating crops ensures a balanced nutrient uptake.

Pest and Disease Control: Many pests and diseases are crop-specific. Rotating crops reduces the likelihood of these problems recurring.

Enhanced Yields: With healthier soil and fewer pests, your plants are more likely to thrive, leading to better harvests.

Steps to Implement Crop Rotation

Step 1: Identify Crop Families

The first step is to group your current crops into families:

Legumes (e.g., peas, beans)

Potatoes (e.g., potatoes, sweet potatoes)

Roots (e.g., carrots, beets)

Brassicas (e.g., cabbage, broccoli)

Salad Greens (e.g., lettuce, spinach)

Step 2: Plan Your Rotation

With a small garden (less than 100 square feet), try a simple four-year rotation plan:

Year 1:

Bed 1: Legumes

Bed 2: Brassicas

Bed 3: Roots

Bed 4: Potatoes

Bed 5: Salad Greens

Year 2:

Bed 1: Brassicas

Bed 2: Roots

Bed 3: Potatoes

Bed 4: Salad Greens

Bed 5: Legumes

Year 3:

Bed 1: Roots

Bed 2: Potatoes

Bed 3: Salad Greens

Bed 4: Legumes

Bed 5: Brassicas

Year 4:

Bed 1: Potatoes

Bed 2: Salad Greens

Bed 3: Legumes

Bed 4: Brassicas

Bed 5: Roots

Step 3: Prepare Your Soil

Loamy soil with good drainage is ideal for most crops. Before planting, enrich your soil with compost or well-rotted manure to provide ample nutrients for the new crops.

Step 4: Plant and Maintain

Follow your rotation plan and plant your crops in the designated beds. Regularly monitor for pests and diseases and keep the soil healthy with organic mulches and amendments.

Step 5: Record and Adjust

Keep a gardening journal to track what you plant each year and any observations about plant health and yield. Use this information to refine your rotation plan over time.

Implementing crop rotation in your small kitchen garden is a smart way to maintain soil health, manage pests and boost your yields. Start planning your crop rotation today to create a more productive and sustainable garden.

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Further Reading: How to Create a Vegetable Patch, Scarecrows: Guardians of the British Countryside

Understanding the Perfect Harvest Time

Recognising Ripeness

Knowing when to harvest is crucial for getting the best flavour and nutrition from your vegetables. Root vegetables like carrots and beetroots should be firm and have a vibrant colour. For leafy greens, look for lush and full leaves. Tomatoes should be slightly soft to the touch but still firm enough to hold their shape.

Image of Farmers gathered around preparing the vegetables for Storage. — The Garden Harvest

Timing is Everything

Harvesting your vegetables at the right time of day can also make a difference. Early morning is often the best time, as vegetables are most hydrated from the overnight dew. Avoid harvesting in the heat of the day, which can cause wilting and reduce the quality of your produce.

Weather Watch

Paying attention to the weather forecast can help you decide the best times to harvest. For root vegetables, waiting until after a light frost can actually enhance their sweetness. However, ensure that you harvest before any hard frost to avoid damage.

Harvesting Techniques for Different Vegetables

Root Vegetables

Root vegetables like carrots, beetroots and potatoes need to be carefully dug out. Use a garden fork to gently lift them from the ground, being cautious not to damage them. Brush off excess dirt, but don’t wash them until you’re ready to use them to prevent rot.

Leafy Greens

For leafy greens like spinach, kale and lettuce, use sharp scissors or a knife to snip the leaves off just above the base. This encourages new growth and prolongs your harvest season. Always choose the outer leaves first to allow the inner leaves to mature.

Fruiting Vegetables

Tomatoes, cucumbers and peppers need to be picked at their prime. Twist or cut them off the plant to avoid damaging the stems. For tomatoes, consider leaving them on a windowsill to ripen if they haven’t fully matured on the vine.

Storing Your Harvest

Cool and Dark Spaces

Root vegetables like potatoes, carrots and beetroots store best in cool, dark places. A cellar or a cool basement is ideal. Store them in breathable containers like wooden crates or burlap sacks to allow airflow and prevent mould.

Refrigeration

Leafy greens and herbs should be rinsed, dried, and stored in the refrigerator. Use airtight containers or plastic bags with a damp paper towel inside to maintain moisture levels. This keeps them fresh and crisp for longer periods.

Freezing for Longevity

Freezing is an excellent way to preserve vegetables that you can’t consume immediately. Blanch vegetables like beans, peas and corn by boiling them briefly and then plunging them into ice water. Once cooled, place them in airtight bags and freeze.

Fermenting and Pickling

Fermentation Basics

Fermentation is a traditional method of preserving vegetables that also enhances their nutritional value. Vegetables like cabbage (for sauerkraut) and cucumbers (for pickles) can be fermented by submerging them in a saltwater brine and allowing natural bacteria to do their work.

Pickling Steps

Pickling involves preserving vegetables in a vinegar solution. This method is perfect for cucumbers, carrots and onions. Sterilise your jars, pack them with vegetables and a mix of spices, then pour over a hot vinegar solution. Seal the jars and store them in a cool, dark place.

Benefits of Fermented Foods

Fermented foods are great for gut health due to their probiotic content. They also add a tangy flavour to your meals and can be stored for several months, making them a practical method of preservation.

Drying and Dehydrating

Sun Drying

Sun drying is an ancient method of preserving vegetables like tomatoes and herbs. Simply slice your vegetables thinly and lay them out on a mesh screen in a sunny spot. Cover with a fine cloth to keep insects away and turn them regularly.

Using a Dehydrator

A food dehydrator offers a more controlled environment for drying vegetables. This method is suitable for mushrooms, peppers and herbs. Follow the manufacturer’s instructions for the best results and store the dried vegetables in airtight containers.

Advantages of Dried Vegetables

Dried vegetables are lightweight and take up less storage space. They can be rehydrated for use in soups, stews and casseroles, ensuring you have access to your garden’s bounty throughout the year.

Creating a Root Cellar

Ideal Conditions

A root cellar is one of the best ways to store a large harvest of root vegetables. The ideal conditions are cool temperatures, high humidity and good ventilation. The temperature should remain between 0°C and 4°C, with a humidity level of around 95%.

Building Tips

If you’re constructing a root cellar, consider using materials that provide good insulation, like straw bales or earth. Ensure that there is adequate ventilation to prevent mould and rot. You can also convert a corner of your basement into a root cellar with proper adjustments.

Maintenance

Check your stored vegetables regularly for signs of spoilage. Remove any that show signs of rot to prevent it from spreading to other vegetables. Proper maintenance will ensure your root cellar remains an effective storage solution.

Using Cold Frames and Cloche

Extending the Season

Cold frames and cloches can help extend the growing season into autumn and even early winter. These structures provide a microclimate that protects young plants from frost and allows for continued growth.

Building a Cold Frame

A cold frame is a low, box-like structure with a transparent lid. You can build one using reclaimed wood and an old window. Place it over your garden bed to protect seedlings and extend the harvest season for leafy greens and herbs.

Using a Cloche

A cloche is a smaller, portable version of a cold frame. It can be placed over individual plants or rows. Use cloches to protect young plants from early frosts or to give warmth-loving plants like tomatoes a longer growing season.

The Benefits of Seasonal Eating

Nutritional Advantages

Eating vegetables in season means you’re consuming them at their peak nutritional value. Seasonal vegetables are fresher, tastier and often grown without the need for excessive pesticides.

Environmental Impact

Seasonal eating reduces the carbon footprint associated with transporting out-of-season produce. It supports local farming and reduces the need for long-haul transportation, which is better for the planet.

Economic Savings

Seasonal vegetables are often more affordable because they are abundant and don’t require expensive growing conditions. Buying in season helps you save money while enjoying the freshest produce available.

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Further Reading: How to Start your own Vegetable Patch