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Olá from Fonte de Baixo.

The weather has been sunny and warm throughout September with the odd spot of early autumn rain which has really helped to keep everything growing, it has been a wonderful month. October in Portugal is really special with its warm sun and cooler evenings the fruit on the vine and trees are coming into their prime and I remain optimistic that it will stay that way for a while as we are still without a full roof and the wood burning Esse kitchen range has not yet arrived. Autumn is also the time for making chutney, jam and bottling to make use of the abundance from the garden and hedgerow.



So far we have made:

• Plum, Courgette, Spicy Tomato and Green Tomato chutneys
• Apple & Blackberry cheese
• Apple & Blackberry jelly
• Rhubarb & Ginger jam
• Rhubarb & Mint jelly
• Apple & Cinnamon butter
• Apple sauce
• Cucumbers marinated in Olive Oil
• Cucumbers, Garlic & Herb pickles
• Sweet & Sour Gherkins
• Jars of Fonte de Baixo honey

If you would like any of the recipes, please drop us an email and we will be happy to forward them over.

Ayurveda

Diet through the seasons

In our culture many people are not aware of how the different seasons affect our bodies and minds. We can carry on living the same lifestyle all year round. We go swimming in the middle of winter and ice skating in summer. We can have strawberries for Christmas, fresh apples in spring, mangos and bananas at any time and don't usually care where on earth all this came from. Supermarkets stock just about everything all year round and we take it for granted! As convenient it might be the truth is, we are also missing out!

As a child I remember the keen anticipation to taste the first strawberries from our garden in June and waiting for the cherries to turn red as my mother refused to buy any imported fruit. The explosion of taste in the mouth with the first bite was worth waiting for! With petrol prices soaring and the growing awareness of how many miles an apple from New Zealand has to travel to end up in our fruit bowl we are coming back to buying and growing more local fruit and vegetables, which brings us a step closer to live in harmony with nature. At the same time we feed our body what it requires as nature provides us with what we need at the right time of the year.

Although Ayurveda looks at each person individually to find the right diet which supports the system there are certain changes throughout the year which apply to everyone.

From an Ayurvedic perspective, there are three main constitutions: Vata, Pitta and Kapha, made up from earth, water, fire, air and ether. They increase and decrease with the natural changes of the seasons. These changes can be relieved or mitigated by shifts in diet and lifestyle.

As we move from summer to early autumn with crisp cool nights, we move from a Pitta (fire) dominated season to Vata (air and ether), which corresponds to everything within us which is cool, light, dry and mobile.

Dry skin, creaky or achy joints, digestive gas or nervous disorders are more likely to be noticed as the weather grows cooler. For a person with a constitutional Vata predominance autumn is especially challenging. The seat of Vata is in the Pelvis, which also houses the first two chakras, which are responsible for survival and creativity. We need to find a way to feel well nourished and secure.

More warm, moist, well-lubricated foods are required in the autumn, with more emphasis on sweet, sour and salty tastes. Often this time of the year creates a renewed interest in cooking for many of us, after a summer spent outdoors and living on salads and barbecues. With the abundance of harvest time spending time in the kitchen making jams, chutneys and cooking big pots of soup is a very satisfying and nourishing experience as all of you gardeners will know. This natural inclination to cook is vital in grounding Vata, as it is relies on the earthy qualities of cooked grains, vegetables and light proteins. We can use the abundance of harvest time using all the squashes, pumpkins, potatoes and root vegetables which are growing in abundance. Cardamom is a nice spice for this season being sweet and warm yet activating.

As we move into winter, Kapha (earth and water) predominates strongly. Kapha promotes growth and strengthens our immune system. It lubricates joints, is the essence of connective tissue, promotes healing, provides moisture to the skin and digestive tract, strengthens the memory and gives vitality to the lungs and heart. People with a predominant Kapha constitution often produce excess mucus, and as the seat of Kapha is in the respiratory tract and the head, it shows in the form of colds, coughs and flu's, especially in children.

In the winter the digestive power is enhanced. The contracting quality of cold concentrates Agni, the digestive fire, making it stronger. Now is the time we can handle heavier foods, and more of them. Cold weather is not the time to embark on a fast! Cold drinks and frosty or frozen foods would increase the wet and cold qualities of Kapha and are not suitable for this time of the year. Warm cooked grains, especially rice and oats, soups, heavier protein foods, more beans, lentils and hot teas are needed to warm the system. Honey is especially beneficial in this time. Traditional Christmas cakes and cookies made with honey and warming spices like cinnamon, cloves and ginger are giving us extra warmth from the inside. Many people, regardless of their constitution, will find themselves putting on an extra few pounds as insulation against the drop in temperature.

Echinacea is a friendly herb to use. Its bitter, pungent and astringent quality is very appropriate fro Kapha.

Spring is a time of new beginnings, and we release the stored energy accumulated in winter. The accumulated Kapha in the system is melted by the heat of the sun, and the recently acquired bulk of winter fat goes with it. This release of Kapha into the body can disturb the power of digestion and generate various imbalances like hay fever, spring flu and colds. Many cultures knew how to avoid this by eating bitter fresh foods. As always nature offers us just what we need: dark leafy green leaves like dandelions and stingy nettles give a light, bitter, dry and pungent action in this otherwise rather soggy time. Try making salad of the first spring greens or pick early stingy nettles for a delicious soup. I usually have it every day for at least a week. This moves out the accumulated debris of the cold months like a household undertaking spring clearing. Spring is also a great time to exercise, cleanse in all ways, and to not oversleep. Avoid heavy, oily, sweet and sour foods. Ginger tea provides an excellent beverage for spring, warming the body and supporting the digestive fire.

Summers are hot and dry - at least in Portugal! Pitta energy predominates, and issues of fire and digestion come to the fore. Although Pitta is dominating the increased heat of summer actually impairs Agni. The digestive fire is expanded and not concentrated in our guts. For this reason it is best to eat and drink lightly, choosing sweet, moist, cool, and liquid items to pacify Pitta, such as milk, rice, fruit and tofu. Fresh salads, raw foods, freshly made juices are excellent. Ice creams and sorbets made out of summer berries, melons and cucumbers will cool down the system.

Aloe Vera juice is an excellent herbal therapeutic for summer, toning the liver and cooling the entire system. This is all common sense and the easiest way to live in harmony with nature is to eat local food from a farmers market or even better grown in your own garden.

Next month I will explain the three underlying energies of Vata, Pitta and Kapha in more depth and you will have a chance to find out what is dominant in you and your family.

Ahimsa-Kitchen

September has seen the last of many summer staples, as we move into autumn the range of foods begins to change. Bruni and I are very fond of wild mushrooms and we are learning what varieties are growing around Fonte de Baixo. This month's recipes use a lot of this abundance which we hope you will enjoy.

Cogumelos Marinados (Marinated Mushrooms)

Serves 4
This dish is usually served cold but tastes equally good hot from the pan. Use as many varieties of mushrooms as you like to make the most of their various flavours and textures.

Ingredients:
400g mixed mushrooms, such as chestnut and oyster mushrooms (or if you are like me, go out into the woods and pick the wild variety but make sure they are edible)

2 tbsp olive oil
1 small onion, finely sliced
1 small cucumber, peeled and finely sliced
½ teaspoon of sweet paprika
2 garlic cloves, finely chopped
1-2 tbsp white wine vinegar
3 tbsp chopped fresh parley (flat leaf)

Wipe the mushrooms clean and cut or tear the larger ones in half or quarters.

Heat the oil in a frying pan. Add the onion and paprika and cook over a low heat, stirring frequently, for about 5 minutes.

Add the mushrooms, increase the heat and cook, stirring constantly, for 5 minutes. Add the garlic and 1 tbsp of the vinegar and cook for 1 minute more.

Remove the pan from the heat and stir in the parsley. Serve of immediately or, if you want to serve the mushrooms cold, add the remaining vinegar and leave to cool.

Warm Borlotti Bean Salad

Serves 2-4

This year we have had a real success with our borlotti beans and by October the pods are showing their stunning red and yellow-flecked colour and are full to bursting with beautiful variegated beans. When boiled they have a mild flavour and a pleasant creamy texture. We have bolstered the crop with various varieties of French beans that have grown a bit tough as they come to the end of the season - especially Blue Lake (a climbing variety) and Neckar Gold a long golden pod variety. You could also use dried borlotti or cannelloni beans, soaked overnight and then boiled until tender.

Ingredients:

500g fresh borlotti beans or other podded varieties
1 small onion, finely chopped
A few sprigs of parsley and/or coriander, finely chopped
2 large tomatoes, skinned, deseeded and chopped
1 good tablespoon olive oil

Simmer the beans in lightly salted water for 15-30 minutes (according to size and how dried out they are), until completely tender. Combine the onion with the herbs, tomatoes and olive oil. As soon as the beans are cooked, drain well, and then toss with the rest of the ingredients while still hot. Serve warm.

Biscoitos De Azeite (Olive Oil Biscuits)

Makes about 20

Olive oil is a natural resource in Portugal, and has an important role in the cuisine. Even sweet dishes, such as certain puddings and cakes, are prepared with olive oil. These biscuits are another wonderful example.

Ingredients:
6 eggs
150ml olive oil
100g sugar
1 tbsp brandy
250g plain flour, plus extra for dusting

Preheat the oven to 180°C. Beat the eggs with the olive oil, the sugar and brandy with a hand or electric whisk until smooth.

Gradually beat in the flour on a slow speed until a dough forms (you may not need all the flour).

Roll out the dough on a lightly floured surface and stamp out whatever shapes you like with a biscuit cutter.

Place on a non-stick baking sheet, spaced well apart, and bake for 10 minutes, until golden. Leave to stand for 2 minutes, then transfer to a wire rack to cool completely.September has seen the last of many summer staples, as we move into autumn the range of foods begins to change. Bruni and I are very fond of wild mushrooms and we are learning what varieties are growing around Fonte de Baixo. This month's recipes use a lot of this abundance which we hope you will enjoy.

Sustainability Tip

One of the core values at Ahimsa is that we try as much as possible to live and work with nature. We are very conscious of our foot print, not only the energy we use but across everything we do. Ahimsa means to do no harm or at least to minimise our impact as much as we can. Below are some of the ideas that we are putting into practice and perhaps you could try some of them too?

Meeting New Challenges

New challenges are constant and all around us. We humans have a huge impact on the earth and we must manage this more sensitively. Everyday the cities of the world take in millions of tonnes of food, water and goods, sending out millions of tonnes of waste. This is often seen as good for business but business (the economy) is a 'wholly-owned subsidiary' of the environment. You can't have a business at all unless the environment is in good condition. There are limits to what we can take, process and throw away.

The Gaia concept has become more widely known over the last 20 years and helps us understand our role as part of the living earth with finite resources. Although we wont immediately solve all the problems this is a good time to try new ideas. We have the resources and knowledge that give us a chance to experiment. Through good design, a permaculture, biodynamic inspired approach avoids doing unnecessary work, which of course creates further pollution. Instead it does what is necessary by using resources that are local and sustainable; especially the energy of the sun converted into food, timber, medicine and fibre by the action of plants.

Permaculture is an ethical design process for a sustainable lifestyle. It uses methods gleaned from everywhere to create a 'toolkit' for sustaining life on earth. It is grounded in the basic laws of nature and in common sense. Permaculture is about helping people make real and lasting change in the way they live. This is a time of rapid change - let's make it change for the better!!

These newsletters are a personal story - our family story - story of change from being a couple with two families and living in England to one family living in Portugal. Although a big geographical change, this is a journey towards sustainability - and exploring what it means to live holistically - taking into account the wider consequences of our actions. This journey is guided by the wisdom of the people we have met through our individual journeys.

The Value of a Working Example

There have been many analyses over the last 40 years of what is wrong with our modern way of living in terms of its impact on the environment. The world needs many examples of how we can have a good quality of life without ruining the planet on which our life depends.

Our aim is to build a home, mange our land and develop a lifestyle that is a working example of how to have a low negative impact on the environment. Portugal has the sun, the land, the resources and the people who can be a living demonstration of sustainability.

The essence of permaculture and biodynamics is ancient in origin - it starts with the civilisations of the world which have survived for thousands of years - including indigenous peoples of Australia, Africa, Asia and the Americas. However, permaculture and biodynamics is a modern integration of many skills and disciplines, brought together to design ways of living sustainably in the 21st Century. There will be more on these concepts over the coming months.

The Bees

We are starting to bed the bees down for the winter. At the moment we are still feeding with each hive taking around two litres of syrup per day for their winter store. A healthy colony needs around 15kg of stores to last it through the winter. This feeding should ensure there is enough carbohydrate (sugar) for the bees. Watching the bees going in and out of the hive laden with pollen is such a wonder and I never stop marvelling at the industriousness of these little creatures. The reason the colony needs large amounts of stores is that honey bees do not hibernate but maintain their body temperature throughout the winter by using their large wing muscles and 'shivering'. This uses significant energy and the bees will feed on their stores to generate the heat. At this time of year the queen will still be laying a few eggs and the centre of the brood nest will be about 35°C; when the outside temperature falls to about 5 to 7°C. The colony looks after itself and the bees on the outside of the cluster will move inwards as they cool and other bees will take their place. If you have seen the film 'March of the Penguins', you will know that penguins do the same to maintain the group temperature during the cold winter.

Honey, Apple & Egg Face Masque - for dry skin
Autumn is the time for the apple harvest and this recipe uses some of those apples that have fallen early but are still in good condition. You will need:

½ small apple
1 tsp honey
1 egg yoke
1 tbsp of dried skimmed milk
2 slices of cucumber

Method:
Peel and finely grate the apple. Mix all the ingredients and blend into a paste. Apply this to the face avoiding the sensitive area around the eyes and leave for 15minutes. Place the two slices of cucumber over the eyes.
Remove the masque with a damp warm towel and splash the face with warm water and pat dry with a soft towel.

If you want to add anything to our newsletter, events, workshops, ideas or services for sale or trade, please don't hesitate to send them through and we are happy to add them to future newsletters.

From Projeto-Ahimsa and Fonte de Baixo -