What to sow, grow & eat in November...

SOW

 

Sow these seeds directly outside in pots or veg patches:

• VEG: broad beans, peas

Sow these seeds inside in seed trays/mini pots:

• SALAD: spring onions, sprouting seeds - cress, alfalfa, mung beans

GROW 

 

Plant seedlings sown 3-6 weeks ago outside – in bright spaces:

• VEG: kale
• SALAD: lettuce, rocket,chard, spinach, pak choi, mustards, mizuna

Keep growing these sprouting seeds / seedlings inside:

• SALAD: cress, alfalfa, mung beans

Protecting your plants:

• With new plants/sowings – consider protecting them against dropping temperatures, with homemade cloches or gardening fleece.

EAT

 

Harvest & Eat these seasonal fruit & veg varieties:

• VEG: chillies, peppers, tomatoes, chicory, leeks, butternut squash, pumpkins & gourds, beetroot, main crop potatoes, peas, cabbage, kale, broccoli, carrots, onions, garlic, parsnips
• SALAD: chard, spring onions, radishes, lettuce, spinach, rocket, cress, mung beans, alfalfa
• HERB: mint, parsley, chives, coriander, sorrel, sage, thyme, rosemary
• FRUIT: apples, pears

Food safety outdoors
Food poisoning is a real risk when taking food outside the home. Taking food out of its regular environment such as the fridge, freezer, pantry or clean kitchen for long periods of time can mean a greater risk of contamination. Take extra care with packed lunches for work and school, picnics and eating outdoors, especially in warm weather.

Eating outdoors and the risk of food poisoning
Eating outdoors is a great way to enjoy the hot weather, but it can bring added risks because:
• Bacteria grow more easily when food is stored in the ‘temperature danger zone’ of between 5 °C and 60 °C.
• Facilities for cleaning and hand washing may be inadequate, and clean water is not always available.
• Food can be exposed to contamination from insects, pests, animals and dust.
High-risk foods Food poisoning bacteria grow more easily on some foods than others.
These high-risk foods include:
• Meat
• Poultry such as chicken and turkey
• Dairy products
• Eggs
• Smallgoods such as hams and salamis
• Seafood
• Cooked rice
• Cooked pasta
• Prepared salads like coleslaws, pasta salads and rice salads
• Prepared fruit salads.

Some people are more at risk
Some people are more at risk of getting food poisoning than others. Special care should be taken with their food. Vulnerable groups include:
• Pregnant women
• The elderly
• Young children
• People with chronic disease.

Home barbeques and outdoor cooking
Some practical hints for keeping food safe to eat when you have a barbeque at home are:
• Keep the meat in the fridge until you are ready to start cooking.
• Store raw meats and poultry separate from cooked items, and underneath other food so that raw juices do not contaminate other food.
• Cook food to at least 75 °C. Use a meat thermometer to check the final temperature. Using
a thermometer is the best way to ensure that meats are properly cooked. If you don’t have
one, you should cook poultry until the meat is white – there should be no pink flesh.
Similarly, if there is no thermometer, cook hamburgers, mince, sausages and other meats
right through until any juices run clear.
• Never buy cracked or dirty eggs and always thoroughly cook any food made from eggs.
• Use a clean plate for all cooked meats – don’t re-use the same plate or container that held
raw meats. Don’t use the same equipment used to cook raw food (such as tongs or forks)
to handle cooked food.
• Take salads, pates, dips and other perishables outside only when required, and return
them to the fridge when that part of the meal is finished.
• Throw out any high-risk food left in the temperature danger zone for more than four hours.
Don’t put it in the fridge and don’t leave it for later.
• Cover food and keep birds, insects and animals away from it.
Preparing food for outdoors
When planning a picnic, making packed lunches or preparing for any other occasion where you are
eating away from home, be aware of the basic food safety rule – keep hot foods hot and cold foods
cold. You should also:
• Store any raw meat in an insulated cooler, away from other food.
• Cut and prepare all meats and salads beforehand to reduce the need to handle foods when
you are outdoors.
• Place containers with raw meat or other high-risk foods into separate leak-proof containers
and then into a cooler.
• Make sure all cooked foods are completely cooled before you pack them in the cooler.
• Use plenty of ice or cold packs around the food. Frozen drinks can serve as icepacks,
especially in packed school lunches.
• Travel with the cooler on the floor of the car, out of sunlight. Cover the cooler with a
blanket for extra insulation.
Camping food safety tips
Perishable foods are generally unsuitable for camping unless you have access to a fridge. It is best
to take dry, UHT and canned products. Other tips for camping include:
• If you want to take some meat with you, frozen meats can be stored in a cooler with ice
bricks for up to two days and pre-cooked meals, such as frozen stews, for up to one day.
• Cover the cooler with a wet bag to promote evaporative cooling.
• Divide the food into meal-size portions and pack it according to when you plan to eat it so
that you can get what you need quickly.
• Make sure you cook or heat all food well, to at least 75 °C.
• Boil drinking water before use, or use disinfecting tablets.

General cleanliness tips
Cleanliness is always important, but it’s especially important when you’re preparing food outside the home.
Remember to:
• Wash your hands before and after handling raw foods. Wash your hands with clean water and soap, and dry them with clean towels or disposable towels.
• Consider using disposable wipes or a hand sanitiser if there is no safe water.
• Keep the outdoor area or campsite as clean as possible.
• Keep food sealed and covered – birds, insects and animals can be a source of food poisoning bacteria.

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When I go into my garden with a spade, and dig a bed, I feel such an exhilaration and health, that I discover I have been defrauding myself all this time in letting others do for me what I should have done with my own hands.
-- Ralph Waldo Emerson, 1849

It's difficult to find a gardener who doesn't agree with Emerson. The reward, avid gardeners say, of cultivating the earth is nothing short of sublime. So what exactly is going on in the backyard plot that has captivated more than 85 million Americans? Well, in a word, healing.

Getting your hands dirty and letting your cares fall away can be a meditative experience for the gardener, explains Charlie Nardozzi, horticulturist for the National Gardening Association (NGA) in Burlington, Vt.

"It's a place to get lost in," he says. "When people go out to garden, it's often the first time that day they've slowed down and relaxed a little bit."

On a physiological level, this calming effect lowers stress hormones that may ease a variety of conditions such as heart disease, hypertension, gastrointestinal disorders and insomnia. "I encourage people to visit their garden everyday, even if they're not working on it," Nardozzi says. "When you reconnect with the weather, temperature, butterflies and other animals, you get a better sense of the cycle and rhythm of life."

Of course, many gardeners also welcome the physical workout. Planting, watering, weeding, raking, digging, spading, tilling and trimming increase flexibility, strengthen joints and work all the major muscle groups. "The key with gardening," Nardozzi says, "is to vary the type of work you're doing, for example doing three different activities for 10 minutes each."

As with any exercise regimen, the key is to start at a comfortable pace and gradually work your way up to longer, more difficult activities. Ideally, your heart rate while gardening should be the same as when you're at a brisk walk, but not so high you can't complete sentences between breaths. Overdoing it can result in sore joints and muscles, or worse, increased heart attack risk. As the summer heats up, make sure you drink plenty of water to avoid dehydration, which can contribute to headaches
and muscle cramping.

Cultivating your own fruits, vegetables and herbs gives you control over the produce on your plate. Conventional crops are sometimes genetically modified and may contain chemicals that can't be easily washed away. But in your own garden, for example, you can counter aphids with ladybug larvae rather than pesticide.

Finally, have at the bounty. Fruits and vegetables are full of important nutrients and antioxidants that remain key in preventing disease and maintaining wellness. And biting into a fresh, ripe strawberry never tasted so good.