Anytime 3 Bean Salad

This is a simple 3 bean salad recipe which can be kept in the fridge for a few days. It can be constantly nibbled at or used as a salad as part of a full dinner. It’s quick, cheap, tasty and super healthy.

Ingredients – 

  • 3 cans of cooked beans/pulses e.g. Cannellini/farver/butter/borlotti/kidney
  • Beetroot – cooked and not pickled. 4 – 6
  • Tomatoes – 1 punnet – any variety of small/baby tomatoes
  • Garlic. 2 – 4 chopped/minced cloves depending on how smelly/healthy you want to be!
  • Fresh herbs – flat leaf parsley or coriander – half a bunch of leaves – chopped
  • 2 green chilies – de-seeded and chopped small
  • Dried Oregano – 1 teaspoon
  • Red Wine Vinegar – 2 tablespoons
  • Salt and Pepper – up to you, but a few grinds of pepper and a pinch of salt
  • Oil – Olive or Rape Seed – Optional, about 2 tablespoons

Step 1 – choose your beans – 3 tins/cans.

This is up to you, I like to go with 1 can of Cannellini Beans, 1 can of Butter Beans, 1 can of Farver Beans or Borlotti Beans. I find this combo looks nice and works well together as sizes and textures. (Use your preferred beans).

Drain the beans and rinse them if you wish. Put them in a mixing bowl with the oil, red wine vinegar, Oregano, salt and pepper.

Step 2 – chop the beetroot

Purple fingers time. Chop the beetroot into cubes about the size of a stock cube. Mix it in with the beans

Step 3 – Chop the tomatoes

Chop the tomatoes round the equator and mix them in with the beans and beetroot.

Step 4 – Add the rest

Chop the parsley/coriander and chop and de-seed the chilies, mix this in with the rest of the salad.

And that’s it! Simple, cheap, fast and tasty. It will keep for a few days in the fridge for snacks, and works perfectly well as a side dish or a main course.

Time to Science…

Benefits of Beans

Benefits of Beetroot

Benefits of Garlic

Benefits of Tomatoes

Eco-Exchange Week 14

Microbeads to plastic free products

This week we look at microbeads, something which is in a lot of products we use every day, products which end up washed down the sink and into our water systems. I’ll start with a definition: 

“Microbeads are manufactured solid plastic particles of less than five millimeters in their largest dimension. They are most frequently made of polyethylene but can be of other petrochemical plastics such as polypropylene and polystyrene”

Yep that’s right tiny bits of non degradable plastic. That can’t be good I thought. It’s not. Here’s why; according to Greenpeace, about 8 million tonnes of plastic enter our oceans every year and not an insignificant portion of this is microbeads. Marine biologist Professor Richard Thompson states 680 tonnes of mircrobeads are used in the UK alone every year. That’s substantially more than all of the litter we pick up on our beaches in voluntary beach cleans each year. 
Plastic which is then ingested by marine life such as whales, sea turtles and sea birds. One study suggested 90% of seabirds have plastic in their digestive system! Microbeads are too small to be filtered by our sewage systems so they find their way into our ocean. Too small to be filtered, difficult to clean up and adding to the pollution. 

Credit: Greenpeace

So what are they in? It turns out quite a lot. I had a look around our house and found we’ve been inadvertently adding to plastic pollution. Our exfoliating face wash? Tick. Toothpaste? Tick. My anti-aging facecream that doesn’t work? Tick. A detailed list of the offenders can be found here.

So how do we avoid them? Anything that claims to exfoliate should raise suspicious, in addition to some toothpastes and wrinkle cream. I think the theory is to fill your crevices with plastic so you’ll look more youthful! No thanks. Many detergents contain them too so if you have done so already consider a change to soap nut shells. When you’re out buying products look for this logo:

Thankfully authorities are seeing sense and are working towards banning the manufacture of products containing microbeads. The UK is set to have banned them by July 2018. That will be a ban on manufacturing products containing microbeads and a ban on sale of such products including imports. Yippee!!

That is a year off however  so we don’t want another 680 tonnes of microbeads entering UK seas in the interim do we? Have a look and what you’ve got in the house and bin the offending items! 


Eco-Exchange Week 13

Regular bulbs to LED bulbs 

When considering this week’s topic I thought, “I’m pretty sure I already have energy saving light bulbs.” I then had a look around the house to confirm. Yes some of the bulbs are LED but actually there’s a few cheeky conventional bulbs snuck in. The spot lights in the kitchen, the trendy industrial lamp in the study and a couple of other lights were the culprits. 

So a hand full of bulbs? What difference would that make on the grand scheme of things? Well an LED bulb uses around 75% less energy than a conventional bulb and lasts around 30 times longer (i.e. 30 less bulbs need to be made) and thus saves enough CO2 over its 25 year life to be able to cover the CO2 emissions of a short plane journey. So that handful of bulbs in our house quickly starts to look significant when you think of their collective carbon footprint.

75% less energy to run effectively means an extra day of running for free every three days when compared to a conventional bulb. How much money this saves is completely dependant on how long you have your lights on for, your energy supplier and how many lights you have on. One resource suggested running a single bulb for 5 hours a day would cost about £10 per year thus switching to and LED bulb would save around £7.50 per year per bulb. 

Of course it’s important to switch lights off you don’t need, use lower lightingwhere possible   and make  the most of natural light in the summer months to limit energy use.

We’ve made the switch to LED bulbs. Have we convinced you?


Eco-Exchange Week 12

New household products to recycled products

Whilst making a journey towards greener living we’ve found that we reflect on everything we buy. From picking up loose vegetable rather than plastic ones to changing the products we use which you can see across previous articles. We’ve had lovey weather recntly which mean we’ve had the luxury of drying washing outside (I know I’m a loser to be excited about this). Most of the pegs we had were either rusty, broken or a bit rotten in the case of the wooden ones. Again with my new green head on I researched into what I could buy.

I found these ecoForce pegs on ebay. Yes they are made from plastic which is not biodegradable but they are made from 93% recycled plastic. That’s less plastic going into landfill and interestingly manufacturing them from recycled rather than “virgin” plastic uses 70% less energy. They’re also made without a spring so last longer, thus less waste. They are also 100% recyclable and made in the UK. Buying local is always good when it comes to green credentials.

There are many other recycled products we have switched to such as ecoLeaf toilet paper, it turns out loo roll is responsible for mass deforestation and is one of the most wasteful products modern homes use, see more here. We’ve also changed to a recycled kitchen roll but are increasingly using reusable washable cotton cloths to reduce waste further. We use recycled sponges from ecoForce which manufactures sponge from off-cuts which would otherwise go to landfill. Ideally we’d like to find something which is biodegradable but thus far have found nothing in the UK that is fully biodegradable (w e will keep looking).

I appreciate I’ve just talked about the very non-glamorous world of loo roll, dish sponges and clothes pegs but these are all things we ALL use every day. It’s our everyday products we need to change to make big differences to the environment over time.

Do you have any household products that are green-minded? Have you made any eco-exchanges after reading our blogs? Do get in touch via our contacts page or in the comments below.


Eco-Exchange week 11

Long showers to timed showers

An average shower uses 7.75 litres per minute with power showers using 17 litres per minute. According to waterwise the average shower is about 8 minutes. This is about accurate for us. When I thought about it I realised I spend a fair bit of time dawdling in the shower. I really don’t need 8 minutes so I wanted to shorten this and searched for a solution. 

I bought this handy easy to use timer from the Amnesty international online shop.

£7.95 bargain


I know, I didn’t know they had a shop either until writing this article. They’ve got loads of ethical bits and bobs on there, well worth a look. Anyway I digress, the timer is really simple- you hold the respective button down for how many minutes you wish to shower and it beeps after that time.

It turns out with the pressure of knowing it’s going to beep I really get a move on.  My morning  shower is done in three minutes, and that includes hair conditioning. That’s 5 minutes less for Rick and I each day which is a staggering saving of 77.5L per day!

There are other things that could be done if you don’t fancy shortening your shower such as reducing the flow with a Waterwise shower head. The water is aerated thus they claim you don’t notice the reduced volume of water and could save 4L water per minute. 

So there we have it short and sweet just like our showers!


Coconut Porridge

A nice simple, nutritious and delicious breakfast recipe. This makes 4 huge portions if you’re greedy like us or 6-8 normal sized bowl fulls. We make a batch to last a couple of days. It reheats fine in the microwave.


150g porridge oats

40g milled linseed (optional)

1 can coconut milk

350-450mls water depending on preferred consistency

1tsp cinnamon

2tsp vanilla essence

2 bananas (optional)


Slick everything into a pan, slice the bananas and put them in too. Cook low on the hob stirring frequently. It’s done after 5 minutes!

Sprinkle brown sugar or maple syrup over the top and add your favourite fruit. We like ours with strawberry compote. This is simple: strawberries with a dash of water simmered on a low heat for a few minutes!

Easy-peasy and scrummy.




Eco-exchange Week 10

Careless travelling to careful travelling

As the holiday season approaches this week we’re looking at ways you can travel more mindfully of the environment. This is a vast topic so we’ve made it simple; here’s our ten tips for reducing your impact of the environment when going on holiday.

  1. Reduce The amount of clothes you buy

We have a real culture in the Western world to do a “holiday clothes” shop. We spend a lot of time, money and energy buying lovely outfits that will be worn during the week or two we’re away. The question is do you really need a new wardrobe? Are the shorts you bought last year still good? It’s worth asking yourself these questions as “fast fashion” is having a negative impact on the environment. From the human cost of underpaid women and children in the developing world making your clothes for 12 hours a day to the landfill costs of tonnes of clothes being thrown out every year to the CO2 emissions needed for the making and transport of new clothes. We’ve certainly looked at the way we’ve shopped and hugely reduced out consumerism. We still look nice in our old stuff and we’ve saved a bob or two!

Less packing means less laundry!

2. If you need new clothes buy sustainably

Ok so sometimes your really do need new stuff. We have a little one who is growing rapidly and the things she wore last summer simply don’t fit her this year. For me also breast feeding has seen off any boobs I once had so new swimwear is a must! This blog abut women’s swimwear gives some advice about the eco brands out there. They are on the expensive side for sure but if you’re buying less you may have a little more to spend on the odd special item. We love the Babipur website which stocks lovely ethical clothing for children. There’s a lot of different clothing brands we could go into but I’ll leave that for a blog of its very own!

3. Limit your luggage

For every 3kg of weight you take onto a plane it uses 1kg of fuel to transport it, and that’s about 2kg worth of CO2 emissions which is 10 plastic bags worth. Yep we were surprised too, that’s quite a lot. On an upcoming flight we have 21kg checked luggage allowance per person. There’s three of us so potentially we could use 21kg fuel just to transport our checked luggage. We looked at this an reckon we could get all of our luggage into one person’s allowance and thus reduce our fuel usage by 2/3. The average bladder can hold around 500ml when it is full too so a tactical wee before you board could save a couple of kgs across a family, plus you’ll need to lessen your trips to the gross plane loos. Do you really need the heavy magazine? Maybe you do but it’s worth applying this thought pattern to everything you pack in your bags and boards with in your hand luggage. Not only will it be much easier carting less heavy luggage around, it’s greener too.

4. Coral friendly sun cream

That’s right folk sun cream kills coral. 4 of the ingredients commonly found in sun creams have been found to reactivate dormant viruses which kill the algae that live in coral. The coral needs the algae to survive thus the coral dies off too. According to the National Geographic 4-6K tonnes of sun cream enters the ocean every year  and up to 10% of coral is threatened buy it. We’ve made the switch to Jason sun cream which is not only coral friendly, it’s friendly to skin too. Great if you’ve got a little one with sensitive skin.

5. Offset your carbon footprint 

This is potentially controversial; the idea that you can do anything you want without consideration if climate change then throw a little money at an environmental scheme and you’re good. However, the fact is that many of us still wish to fly away on holiday. Yes it’s greener to holiday at home but for many people (including us) a trip abroad is a nice treat. If like us you want to offset your carbon footprint in addition to making other changes to be more green such as getting on less planes, then offsetting is a positive thing. You can find more about this debate here.

We love this resource from the World Land Trust.  They help you to calculate the CO2 cost of a flight you’re taking, the commute you make and even your day to day household costs.

They have some really great projects to help you offset your carbon footprint and more importantly do great conservation work. You can buy an acre of land which literally extended nature reserves acre by acre. It may not offer quantifiable CO2 credits but it’s a pretty amazing thing they’re doing and will offset CO2 through tree planting. There is a particular project in Borneo in which you can buy and save vital ancient rainforest corridors to protect the rainforest wildlife which has been devastated by deforestation over the decades. An additional affordable option is to plant a tree via their website. You directly fund the planting if trees into several key conservation areas from Ecuador to Kenya Brazil. The bottom line is these guys are ace!

6. Take your cotton shopping bag with you

You may need to nip to the supermarket whilst your away for snack or simply go out to buy souvenirs. Either way your plastic bag doesn’t bio-degrade any better abroad so don’t forget your cotton shopping bag.

7. Reuse your towels

Most hotels have a towel recycling policy where you stick them in the bath to be washed or on a hook to reuse. When you’re at home how often do you wash your towels? Try to keep to the same frequency when abroad to reduce water use.

8. Avoid travel size products

But we just told you to reduce your luggage weight right? We certainly advocate for taking only what you need on holiday but it’s much better to use reusable travel sized containers than to purchase travel size. Simply travel sized products have more packaging which id often difficult to recycle. Reusing small containers cuts out this waste and cuts the cost in the long term too.

9. Conserve water

As we know from our soap nut shells article, fresh water is a precious commodity. Even more so in some European countries such as Malta which face huge shortages. When holidaying try to apply the same consideration to conserving water as you do at home. Shower rather than take baths and keep them short if you can.

10. Don’t waste food

It’s easy when you’re all inclusive to pile your plate high with food and leave what you don’t want because you’ve paid for it anyway. Try to avoid this habit and get the amount you’d usually eat. You can always make extra trips! If you’re self-catering try to plan meals so that you don’t buy food which ends up uneaten and in the bin.

Hopefully this article will help you to make some green choices for the upcoming holiday season and maybe even save you a few quid! Do you have any ideas on eco-travelling? Do you feel inspired to implement any of the measures above? As always I love hearing from people that are interested, inspired or even incensed (!) by my blog so please do comment below!


Eco-exchange Week 9

Shop bought to home grown

After last week’s stat filled article  we’ve decided to keep it short and sweet. With everything that has happened this week we want to share with you something light hearted that you can do together as a family. It’s lovely and sunny out there which is perfect weather for a spot of gardening…

Buying any food from a shop has a carbon footprint from it’s packaging to it’s transport. You can lessen these but shopping for local, seasonal and organic foods but the greenest way to obtain food is with your green fingers!

Not only is it greener but it’s also immensely satisfying too. It’s a great way to teach little ones about where their food comes from and, in Kitty’s case, it’s great fun to “help” with the planting.

Kitty and Rick taming veggie patch 1 a couple of months ago


We’ve been growing our own beetroot and parsnips for a couple of years but this year we’ve been more adventurous! We’ve got a good selection in our garden of fruits, veggies and herbs. Kitty loves blackberries so we’ve planted a thorn-less bush which she’ll be able to pick at her leisure when the fruits come through.

Blackberry bush


A neighbour of ours had a tonne of strawberry plants going spare so they’ve gone into half a dozen spare pots we had.

There’s some aubergine seedlings in the porch  and some sunflowers along the fence which will give us some tasty seeds to eat as well as the bees some tasty pollen. We use a lot of fresh herbs in our cooking and they are a staple in our garden. Bees and butterflies love them too. In addition we’ve created two veggie patches which have tomatoes, chillies, peas, lettuce, winter squash and potatoes all due in the next few months. Aren’t the leaves from the potatoes just beautiful?  We can’t wait to sample the food!

The beauty of growing your own is you really don’t need much space. Cherry tomatoes and strawberries are happy enough in window boxes or hanging baskets. Herbs are content on windowsills (as long as you put them in a bigger pot than the ones you buy them in). You can even put herbs on a living wall as they like free draining soil. We’ve bought a patio cherry tree and pear tree which will happily live in pots or in borders so there’s plenty of options with planting whether you have a large garden, a small patio or just a window box!

Waiting to go into the border

I can honestly say as someone who’s been growing food for a few years, it’s much tastier coming straight from the garden and onto your plate. No matter how big or small your space is; have a go!


Eco-Exchange Week 8

Meat to Meat Free

In honour of vegetarian week we’d like to delve into the reasons as to why one should consider reducing their meat intake, or stop all together.

“A meat-eater’s diet requires 17 times more land, 14 times more water and 10 times more energy than a vegetarian’s.” (Ref)

Over the last two months of writing these posts we’ve looked at little changes which can together amount to big differences. This week is a little different because this is a big change  for some people but the genefits are huge. We may inspire you to give up  meat with this article or even consider less meat- think “meat free Mondays.” You have the potential to make a huge difference. Here’s why:

“Animal products cause more damage than producing construction minerals such as sand or cement, plastics or metals. Biomass and crops for animals are as damaging as burning fossil fuels” (Ref)

Let’s explore some of the facts together of the various environmental impacts of the meat industry.

Climate Change

The production of meat uses vast amounts of water and creates a lot of greenhouse gases. In fact according to another UN report cattle rearing produces more greenhouse gases than transportation. It produces about 9% of all CO2 produced from human activity but more significantly 65% of all nitrous oxide which has 295 times the global warming potential (GWP) of CO2, and 37% of Methane production with 23 times the GWP of CO2. (source

There’s a lot of stats here but I think it is important to know the evidence, not hyperbole that one often encounters on social media. If you really love your meat you may well need a convincing argument to give it up (or cut back) and we’re hoping this is it.


Not convinced? Here’s some more facts; livestock use THIRY PERCENT of the Earth’s entire land surface, either for cattle or to grow crops to feed cattle.  Land that was once rainforest, woodland, grasslands i.e. land that was once natural habitat.


Agriculture accounts for 70% of global freshwater consumption. Run off from farm land causes the pouring of nutrient rich  waste into the water system. If you recall from our soap nuts article this leads to eutrophication and therefore loss of rivers, ponds and lakes. The ways in which agriculture negatively affects the water supply and approaches to tackle it can be found in this very deatiled journal paper. One of the conclusions from this paper was that if we are to neutralise the effect of agriculture on the water supply would be to reduce the farm land to just 20% of what it is currently in the UK allowing the rest to undergo re-wilding. How can we feed ourselves with 80% less crops? Eat more energy efficient food. Ok so an 80% reduction is probably not feasible or realistic but a reduction is still wherecwe should be heading.


What about eating fish? There is an argument certainly for animal based protein to come from fish rather than land animals; fish are 6 times more efficient at converting feed than cattle and 4 times more efficient than pork. Efficiency means less waste. However fishing is having a huge effect on marine eco-systems. Trawling destroys the sea floor and habitat making it very difficult for fish populations to recover after fishing and over fishing is leaving larger marine life without food. Many people try to be more conscious about the fish they buy thinking about more sustainable breeds. The issue is that human appetite for seafood is growing and this can’t be sustained. The Food and Agriculture Organisation’s Sofia report showed that fishing at biologically sustainable levels dropped from 90% in 1974 to 68.6% in 2013. So if everyone opts for a breed of fish that is more sustainable, it too will become over-fished and the problem continues. I found this speech from the incredible oceanographer Sylvia Earle both informative and certainly inspirational on the issue.

One last stat; 

Going vegan reduces your carbon footprint by, on average, 1.5 tons of carbon dioxide per year!” (Ref)

So why not give it a go? The added bonus for is as a family is that we save over £100 per month on food! Not sure where to start? Well we’re proud to announce that we’ll be sharing some recipe ideas with you on  our new recipe feed as requested by some of our lovely readers! Watch this space.


Eco-Exchange Challenge: Week 7

Plastic bottles to reusable bottles

This week we’re going back to the basics of environmentalism. We all know that plastic is bad for the environment from drilling of oil to plastic production to and end product that doesn’t biodegrade for hundreds of years. We all know we need to reduce plastic use, but it is hard. The stuff is everywhere.

In the UK tap water is safe to drink and used 1/3 the quantity of water to produce. Yes you read that right; 1L water requires 1/4L oil and 3L water to produce the bottle and the water inside it. Facts courtesy of Greenpeace.

Before writing this article we really needed to pin down our habits. We didn’t think we used many plastic bottles yet each week there would be a couple in the recycling- here’s what we were doing:

Most of the time we don’t drink bottled water, at home we can easily fill a glass from the tap. We were however, buying water when out and about. When  we go out hiking/cycling we often remember to fill a re-usable bottle before we go, but day to day we wouldn’t always think about it. We found that if we were buying food from the supermarket, we’d  just throw a bottle if water in at the till for the journey home- bad habit. When going to to a cafe we’d often ask for bottled water or juice just because we felt we should pay for a drink when buying food. There’s no rule about asking for a glass of tap water- it’s environmentally more considerate and it’s free! Even when going for a long drive to visit friend we’d stop at the petrol station and fill up with fuel and bottles of water.

We knew we needed to make some changes. One of the big things that has helped us with this is our Chilly’s bottle. By the way we’re not plugging anything for anyone here this is just the one we bought and like. It’s a steel bottle which is light weight and keeps water cold for up to 24 hours. This means that the water from the tap stays lovely and refreshing and doesn’t develop that plastic flavour bottled water does if it gets a bit warm.

We have got into the habit of filling it before we go anywhere and we have found that we no longer have any plastic bottles in the recycling. Success!

Here’s our five tips for dodging plastic:

  1. Ditch the plastic bottles– treat yourself to a shiny new steel bottle and start saving money and the plane.
  2. In a supermarket there often a choice of loose or bagged veggies- go for the loose and reduce waste.
  3. Keep a knife and fork in your car/handbag. When you buy lunch on the go you won’t need to use plastic disposable ones.
  4. Keep a reusable coffee cup in your car. When buying coffee use your cup instead of the paper ones with plastic lids.
  5. Often forget to take your reusable bags to the supermarket? We pack ours straight back into the boot of the car (trunk for our US readers) after we’ve unpacked the shopping. You always have them for those unplanned visits!

There we have it, short and sweet this week? Do you like us have any bad plastic habits you hadn’t thought about until now? How do you keep your plastic use down? Thaks for stopping by.