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Variety is the spice of life and we are blessed with an abundance of spices in the Caribbean. Our multicultural melting pot offers up a variety of cuisine that is spicy, bold and flavourful. In this issue we explore recipes that incorporate the use of spices in a simple but scintillating way. From an earthy pot of Asian Five Spice Pork to a rich concoction of coconut milk and Indian spices in our Coconut Beef Madras.
We also pay tribute to our Hindu brothers & sisters with a special Divali section featuring a few delicious favourites. Try our “Trini” version of Indian sweet treats including Parsad and Sweet Rice or an exceptional entrée of Channa Masala. Our feature on Kids health and nutrition offers a few tips on how to get our little ones to eat healthier, as well as some easy recipes you can whip up with them in the kitchen. Encouraging children to take part in nutritional meal preparation goes a long way in developing healthy eating habits. We hope you enjoy this token of our appreciation and look forward to your suggestions and comments at massylivingmagazine@gmail. com A very special thank you to our advertisers and contributors for their support in making this publication possible.
Luanne George Editor - In- Chief
MASSY STORES | LIVING | PAGE 1
Creative Director & Editor in Chief Luanne George Managing Editor Aasma Al-Rawi Sinanan LL.B, L.E.C. Graphic Design Gabriella D’Abreau
Contributors Safiyya Ali-Mohammed Karen Alleyne Sariah Best-Joseph Sancha Raggie Photography Food Stock Istock Shutterstock JG Studios Graphicstock Produced and published by Phoenix Communications Ltd. 1.868.681.2164 | luanneg2001@yahoo.com massylivingmagazine@gmail.com For Sales and Advertising please contact: St Lucia
Sariah Best-Joseph at saria.best-joseph@massygroup.com Sancha Raggie at sancha.raggie@massygroup.com Tel: 1-758-457-2404 | 1-758-457-2000
Barbados
Karen Alleyne at karen.alleyne@massygroup.com Tel: 1-246-434-0482 Ext 5533
St Vincent
Petra Plato at petra.plato@massygroup.com Tel: 1-784-453-9109
Trinidad & Tobago and Guyana
Anthony Choo Quan at anthony.chooquan@massygroup.com Christine Sinanan at christine.sinanan@massygroup.com Tel: 1-868-609-4456 Ext 31041 / 31042 Luanne George at luanneg2001@yahoo.com Tel: 1.868.681.2164
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RECIPES
looking for culinary inspiration? We have hundreds of great recipes and you can download the latest issue of Massy Stores Living magazine! Our family serving your family.
ANOTHER SUCCESSFUL 2ND ANNUAL RUN FOR FOOD Partnership between Massy Stores and World Food Day National Committee of the Ministry of Agriculture, Land and Fisheries champions food sustainability. A sea of sprinters, walkers and those in between cruised through the finish line at the Queen’s Park Savannah on Saturday 8th April during the country’s biggest race to support food sustainability, the Run for Food 2017. Nearly two thousand passionate participants united to support the five-kilometre run, which was again hosted by Massy Stores and the World Food Day National Committee of the Ministry of Agriculture, Land and Fisheries. For the second year, Run for Food highlighted the importance of sustainable food development within Trinidad and Tobago. Speaking at the event, Derek Winford, CEO of Massy Stores, stated the activities were designed to promote a healthy lifestyle and increase visibility for the availability of locally grown produce, as well as encourage the public to lend their support through the purchase of these items. As with the previous year, members of the public were invited to participate in Run for Food by contributing $60. The money raised through the entry fees will be used towards the purchase of local products, which will be donated to F.E.E.L. (Foundation for the Enhancement & Enrichment of Life) and United Way Trinidad and Tobago.
MASSY STORES | LIVING | PAGE 8
Chief Executive Officer of Massy Stores, Mr. Derek Winford
IN THE REGION A QUICK LOOK AT WHAT'S HAPPENING AT MASSY STORES IN THE CARIBBEAN
MASSY STORES
SUPPORTING LOCAL FARMERS Massy Stores (SLU) Ltd. has reaffirmed its commitment to sustainable agriculture in Saint Lucia, through solid partnerships with its registered farmers. On Wednesday, August 16, 2017, Massy Stores hosted over one hundred (100) farmers, along with key agricultural stakeholders at its Annual Registered Farmer’s Meeting. This is one of the company’s major engagement sessions with farmers, during which they are updated by Massy officials on the successes and challenges of Massy’s Registered Farmers’ programme for the past year. The farmers are also given updates on local produce sales, customer buying patterns, market trends, new developments and plans for the future. Mr. Martin Dorville, Managing Director of Massy Stores (SLU) Ltd noted that as the island’s largest supermarket operator and largest buyer of agricultural products, the company is very mindful of some of the challenges faced by farmers, including input constraints, post-harvest damage, production planning, supply issues and access to lab services. Massy Stores has sought to address some of the challenges by moving from a purely commercial relationship to a more holistic, strategic and integrative one with local farmers. The Massy Stores Farmer loans facility, support for the Ministry’s farmer certification programme, sponsorship of the IICA led Agriculture in schools programme and the recently upgraded Roots and Tubers programme are some of the initiatives that have been implemented.
MASSY STORES ST LUCIA
COMMITS TO THE FIGHT AGAINST BREAST CANCER Once again, Massy Stores and Yoplait™ have reaffirmed their commitment to the early detection of breast cancer, while raising funds for women living with the disease. All St. Lucians are invited to be a part of their 10th Anniversary 2017 Cancer Campaign under the theme “2 More Reasons to Join Us in the Fight”. Each year Massy Stores and Yoplait™ organizes a number of special initiatives to help support women who are dealing with breast cancer. The funds raised help to support the work of the National Community Foundation and Faces of Cancer in that regard. The Breast Cancer Awareness and Fund-Raising campaign runs until November 12th.The annual Walk Against Cancer is scheduled for November 5th from Massy Stores Mega to Pigeon Island.
Marketing Manager Massy Stores SLU Sancha Raggie-James at the launch
MASSY STORES | LIVING | PAGE 9
MASSY STORES SUNSET CREST BARBADOS
This great aerial shot of our new Sunset Crest store in St James shows the incredible progress made in the last few months. With 30,000 square feet of state-of-the art shopping, we can’t wait to welcome you!
MASSY STORES | LIVING | PAGE 10
Reuse, Reduce, Recycle every time you shop with your Massy Stores Reusable bag.
Be a Force for Good We’re doing our part and we hope you* will too! Purchase a sturdy, reusable shopping bag and use it whenever you shop. Already have one of our reusable bags? Bring it along! We'll reward you every time you do. *Bagging your groceries in a reusable bag is a convenient option that cuts down on waste and is better for our environment.
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Everything you need for your home, from housewares to home appliances. Choose from a wide selection of electronics, soft furnishings and household items at Massy Super Centres.
Our family serving your family.
May the light of deyas usher new glimmers of hope, happiness and prosperity. Let the lights of this Divali brighten our inner soul and conscience. May Goddess Lakshmi grant you strength to achieve all success...
Shubh Divali
Our family serving your family.
www.massystores.tt.com
Channa Masala Chickpeas deliciously dressed up in a bodacious blend of earthy Indian spices.
INGREDIENTS (Serves 4-6) 2 cans or 450g 1 tbsp. 1 tsp. 1 6 1� 3 tbsp. 2-4 1 tbsp. 1 tsp. 2 1.5 tsp. 1 tsp. 1 tsp.
cooked chickpeas, drained vegetable oil cumin seeds large onion, finely chopped garlic cloves knob of fresh ginger fresh coriander, chopped pimento peppers, finely chopped, ground coriander ground turmeric large tomatoes, chopped salt garam masala fresh lime juice
DIRECTIONS 1. Heat the oil in a large, heavy-based pan over a medium heat and when hot, add the geera or cumin seeds. Fry until aromatic, then add the onion and turn the heat down. Cook until golden brown, stirring regularly. 2. Meanwhile use a pestle and mortar or stick blender to mash the garlic, ginger, 2 tbsp. of the fresh coriander and pimento peppers into a paste. 3. Put this into the pan and cook for a few minutes, keep stirring then add the garam masala, ground coriander and turmeric (and a splash more oil if necessary) and cook for a couple more minutes. 4. Stir in the chopped tomatoes and sautĂŠ for about 5-7 minutes. Next stir in the chickpeas, vegetable broth and salt. Bring to a simmer, then turn down the heat to medium low and cook for 10-15 minutes or until thickened. Stir in a splash of fresh lime juice at the end and serve with a sprinkle of fresh coriander.
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Vegetable Samosas INGREDIENTS 11/2 cups 3/4 tsp. 11/4 tsp. 6-8 tbsp. 1 tsp. 1/2 cup 2 tsp. 2 tsp. 2 1 tsp. 1 tsp. 1/2 tsp. 2 or 1 1/2 lbs. 1/2 cup 2 tbsp. 1 tsp.
all-purpose flour salt ghee or vegetable oil, plus extra, for frying ice water ground coriander seeds chopped onions minced fresh ginger minced garlic pimento peppers, minced garam masala salt turmeric large potatoes peeled & cut into 1/2� dice, boiled until just tender par-cooked and drained green peas chopped fresh cilantro leaves fresh lime juice
DIRECTIONS For the dough: 1. Sift the flour and salt into medium bowl. Add 1 tbsp. of the clarified butter and rub the mixture between the palms of your hands to evenly distribute, letting the fat-coated flour fall back into the bowl. Continue until the flour is coated. 2. Add 6 tbsp. of the water, mix, and work until the dough comes together. 3. Turn onto a lightly floured surface and knead for 4 minutes into a firm dough. Cover with a kitchen towel and let rest for 30 minutes.
MASSY STORES | LIVING | PAGE 16
To make the filling: 1. in a large sautĂŠ pan or skillet, heat the remaining 1/4 cup of ghee over medium-high heat. Add the coriander seeds and cook, stirring, for 10 seconds. 2. Add the onions and ginger, and cook, stirring, until starting to caramelize, about 5 minutes. 3. Add the garlic, peppers, garam masala, salt, tumeric and cook, stirring, until fragrant. Add the potatoes and cook, stirring until the potatoes start to color and become dry, about 3 minutes. Continued on page 48
Curried Ochroes
in Coconut Milk INGREDIENTS 2 tbsp. 3 cups ½ tsp. 1 2 2 ½ tbsp. 2 cups 1 cup 3 tsp. ½ tsp. 1 tsp. ¼ tsp.
oil, divided fresh chopped ochroes cumin seeds medium onion, diced cloves of garlic, grated pimento peppers de seeded and finely sliced ginger grated canned diced tomatoes, coconut milk coriander powder turmeric garam masala salt sliced green onion or cilantro, sliced red pimento for garnish
DIRECTIONS 1. Heat a large pan over medium heat. Add one tablespoon oil and the chopped ochroes. Fry, flipping and stirring frequently, until the ochroes brown nicely on all sides – about 10 to 15 minutes. Remove to a plate. 2. Add the second tablespoon of oil to the pan, then add cumin seeds. After a few seconds, once they pop and darken in colour slightly, add the onion and fry until it softens. Add the garlic, ginger and pimento peppers and fry until fragrant. 3. Add the chopped tomatoes, coconut milk, coriander powder and tumeric. Cover the pan and simmer for 3 – 4 minutes so that the spices cook and the tomato breaks down. 4. Stir in the ochroes, garam masala and heat through, serve with rice or roti and garnish with green onion and red pimento if desired.
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NAAN INGREDIENTS 1 tsp. 2 tsp. 2 cups 1 tsp. 1/8 tsp.
active dry yeast sugar all-purpose flour, plus more for rolling fine sea salt baking powder
3 tbsp. 2 tbsp.
plain yogurt extra-virgin olive oil melted butter for slathering on the finished naans coarse sea salt for sprinkling
DIRECTIONS 1. In a large glass, dissolve the dry yeast and 1 teaspoon sugar with 3/4 cup warm water (about 100 degrees F). Let it sit until frothy, about 10 minutes. 2. Meanwhile, sift the flour, salt, remaining 1 teaspoon of sugar and baking powder into a large, deep bowl. 3. Once the yeast is frothy, add the yogurt and the olive oil into the glass, and stir to combine. Pour the yogurt mixture into the dry ingredients and gently mix the ingredients together with a fork. When the dough is about to come together, use your hands to mix. It will feel like there isn't enough flour at first, but keep going until it transforms into a soft, slightly sticky and pliable dough. As soon as it comes together, stop kneading. Cover the dough with plastic wrap or a damp tea towel and let it sit in a warm place for 2 to 4 hours. 4. To roll out dough, make sure you have two bowls on your counter: one with extra flour in it, and one with water. The dough will be extremely soft and sticky-this is good! Separate the dough into 6 equal portions and lightly roll each one in the bowl of extra flour to keep them from sticking to each other. Continued on page 48
MASSY STORES | LIVING | PAGE 19
Divali Treats
parsad INGREDIENTS 1 tin 1pack 1lb. Âź lb. 1small pack 1 small pack 1 tbsp. 1/3 cup
Cuisine evaporated milk Cuisine full cream UHT milk sweet cane granulated sugar Cow Brand Ghee Nabisco cream of wheat elychee finely granulated ginger 7 Plus golden raisin (wash and put to soak in water)
Coconut Ladoo
DIRECTIONS Milk Mixture: 1. Put milk in a saucepan to boil on a low heat (to prevent burning and spilling over). 2. Add sugar and evaporated milk and keep stirring until it comes to a boil. 3. Lower heat to lowest. Second Step: 1. Put ghee into the pot on a low heat and wait for bubbles to appear. 2. Add cream of wheat and keep stirring until a very light golden colour appears. 3. Add raisins (drained from water), ginger and elychee. 4. Pour all the milk mixture and keep turning until moisture absorbs and cream of wheat loosens.
INGREDIENTS 1 1/4 cup 3 cups 1/2 cup 1/4 tsp. Â
coconut freshly grated or frozen Cuisine whole milk granulated sugar cardamom powder
DIRECTIONS
MASSY STORES | LIVING | PAGE 20
1. Boil the milk and coconut in heavy bottom pan over medium high, stir occasionally. 2. After milk comes to a boil, reduce the heat to medium and cook for 25-30 minutes until all the moisture is absorbed and the mixture is thick and creamy. 3. Add sugar and cardamom to the coconut and cook for 7-8 minutes stirring continuously, until all the moisture is absorbed. Coconut mix will be thick and crumbly in consistency. 4. Remove from heat and spread the coconut mixture on a plate to cool to room temperature. 5. To make the ladoos, take about 2 tablespoons of coconut mixture into your palm. Gently press to form a smooth, round ball. 6. Ladoos can be rolled in sweet desiccated coconut if you want more coconut flavour and texture. They can be refrigerated for up to two weeks.
Sweet Rice Sweet Rice is a dessert traditionally served at Hindu celebrations in Trinidad, particularly at Diwali. It’s quite simply a rice pudding that is sinfully creamy with hints of spice.
INGREDIENTS 1/4 lb. 16 oz. 16 oz. 1 tin 1 tin 1/4 tsp. 1/2
white rice water Cuisine full cream milk Cuisine evaporated milk Cuisine condensed milk fresh finely grated ginger pack powdered elychee Optional*: cherries, 7 Plus raisins and Cuisine flaked almonds
DIRECTIONS 1. Put water in a saucepan to boil. 2. Add rice and cook for 15 minutes. 3. Add evaporated and full cream milk (*and flaked almonds) 4. Keep turning to prevent the rice from sticking and burning. 5. Add ginger, elychee and condensed milk. 6. Then add cherries and raisins if so desired. 7. Cook for 45 minutes to 1 hour depending on consistency (which should be thick).
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Sweet Potato Squash & Chickpea Curry INGREDIENTS (Serves 6-8) 2 tbsp.
butter
2
medium onion, chopped
3-4
cloves garlic, chopped
1
bunch cilantro, chopped
1
medium butternut squash, diced
2
medium sweet potatoes parboiled, diced
1 cup
chickpeas
1
bottle Korma Sauce
1 cup
coconut milk
1/2 cup
vegetable stock or water
1 cup
fresh spinach
1/2 cup
green peas
2 tbsp.
desiccated unsweetened coconut (optional). salt- to taste
DIRECTIONS 1.
Heat butter in a large, deep pan and cook chopped onions and garlic over low heat for 10 minutes until soft and slightly coloured.
2.
Peel and dice butternut squash, when the onions are tender add the curry sauce and cook for a minute or so stirring the whole time. Add the squash, sweet potatoes, chickpeas, coconut milk, desiccated coconut, water and a pinch of salt, bring it to a boil. Turn the heat down to a lowmedium and simmer it covered for 35-40 minutes. Stir it occasionally to prevent from burning and add a few splashes of water or broth if it gets too dry.
3.
Test the butternut squash, it should be fork tender by this point but not falling apart. When you are satisfied with the consistency of the curry stir in peas, spinach and cilantro leaves, cover and remove from heat.
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Indian Spiced Lamb This dish requires some patience as the lamb must be marinated overnight and cooked low and slow for hours.There is so much depth of flavour and richness in this lamb that it’s well worth the wait!
INGREDIENTS 50 gm 2 tbsp. 3 1 tbsp. 1 tsp. 1 tsp. 1 1 80 gm 4
250 gm 1 cup 2 1
plain Greek-style yogurt finely grated ginger garlic cloves, finely chopped garam masala ground coriander ground chilli lime, juiced lamb shoulder, bone in (about 1.7kg) ghee onions, thinly sliced fresh coriander sprigs, mint leaves, thinly sliced long green chilli and lime wedges mint yogurt thick plain yogurt mint, firmly packed garlic cloves, coarsely chopped lime, juiced
DIRECTIONS 1. Combine yogurt, ginger, garlic, spices and lime juice in a bowl and season to taste. Make incisions in the lamb at intervals, rub all over with yogurt mixture and into the cuts, then wrap in plastic wrap and refrigerate overnight to marinate. 2.
Unwrap lamb, place in a roasting pan and bring to room temperature (1-1½ hours). Preheat oven to 120°C. Meanwhile, heat ghee in a frying pan over medium-high heat, add onion and fry, stirring occasionally, until golden brown. Season to taste, cool briefly, then scatter onion over lamb. Add 500ml water to roasting pan, cover with foil and roast until meat is fall-apart tender (11-12 hours). Pour pan juices into a jug, skim off excess fat and season to taste.
3. For mint yogurt, process ingredients in a food processor and season to taste.
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CANNED VEGETABLES CANNED BEANS CANNED FRUIT CHICKEN VIENNA SAUSAGES
PEANUT BUTTER TUNA MACKEREL PINK SALMON
CORN MEAL CORNED BEEF COCONUT MILK OILS & SALT
www.valricofoods.com
Chicken & Chickpeas in moroccan spices INGREDIENTS 2 tbsp. 2 tbsp. 1 4 1 tsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tsp. 1 ½ - 2 cups
corn or canola oil butter large onion, peeled and thinly sliced cloves garlic, minced ground cinnamon ground ginger ground cumin ground coriander ground black pepper chopped tomatoes (canned are fine; drain excess liquid)
4 cups ½ cup 8 1
Cuisine chickpeas (drain and rinse first) Cuisine raisins or Cuisine chopped pitted dates chicken thighs, or 4 leg-thigh pieces, cut in two chopped cilantro or parsley leaves pinch nutmeg salt
Continued on page 48
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Oven Baked Jerk Chicken INGREDIENTS Serves 6 1 tbsp. 1 tbsp. ½ tsp. ½ tsp. 1 tbsp. 4 3 1 tbsp. 1 tsp. 2 tbsp. 1 6
allspice berries black peppercorns cinnamon ground nutmeg fresh thyme leaves, chopped spring onions, chopped (use the white part and most of the green) scotch bonnet chillies, finely chopped dark brown sugar salt dark soy sauce lime, juiced chicken legs (thigh with drumstick attached), skin-on (or 6 thighs and 6 drumsticks)
DIRECTIONS 1. Pound the allspice and the peppercorns in a pestle and mortar to a powder, then add to a food processor along with the cinnamon, nutmeg, thyme, spring onions and chillies. Purée, then stir in the sugar, salt, soy sauce and lime juice. 2. Pour the marinade into a bowl then add the chicken and massage it into the meat and underneath the skin. Leave to marinate for at least 6 hours, or overnight. 3. Pre-heat the oven to 180°C and then cook the chicken in a roasting tray covered with foil for about an hour, until cooked through. Heat a griddle pan on a high heat, and then sear the legs on both sides until charred and crisp.
MASSY STORES | LIVING | PAGE 29
Five Spice Pork INGREDIENTS
DIRECTIONS
1 tsp. Âź cup 2 tbsp. 2 tbsp. 2 tbsp. 2 2 cm 2 lbs. 1 tbsp. 2 1
five-spice powder oyster sauce honey soy sauce rice wine vinegar garlic cloves, crushed piece fresh ginger, peeled, finely grated pork belly cut into 3cm pieces peanut oil whole star anise medium red onion, thickly sliced
1. Combine five-spice, oyster sauce, honey, vinegar, garlic and
2 tbsp.
chopped chives for serving
ginger in a small bowl. Place pork and half the marinade in a medium bowl. Stir to coat and leave to marinate for at least an hour. 2. Add one-third of the pork and stir-fry for 5 minutes in peanut oil until brown all over. Transfer to a plate. Repeat, in 2 more batches, with the remaining pork. 3. Add all the pork to pot, star anise, sliced onions and rest of remaining marinade, stir and bring to a boil then reduce heat to a low simmer. Cover and cook on low for 1 ½ hours or until pork is tender. Sprinkle with chopped chives and serve with Jasmine rice.
MASSY STORES | LIVING | PAGE 30
Waitrose
Chicken Tikka INGREDIENTS Serves 4 1 tbsp. 400g 1 500g 300g 250g 150g
vegetable oil chicken breast chunks onion, thickly sliced jar essential Waitrose Tikka Masala Sauce basmati rice bag fresh spinach low fat natural yogurt (optional)
DIRECTIONS 1. Heat the oil in a large frying pan and fry the chicken and onion for 7-8 minutes. Add the Waitrose Tikka Masala cooking sauce and cook gently for 4-5 minutes. 2. Meanwhile, cook the rice according to pack instructions. 3. Stir the spinach into the curry and cook for 2 minutes until it has wilted. Make sure the chicken is cooked through, stir in yogurt and serve with rice. MASSY STORES | LIVING | PAGE 31
Coconut
Beef Madras Invite the flavours and aromas of India into your kitchen with this creamy spicy Coconut Beef Madras. You can prepare your own curry paste from scratch if you like, it takes only minutes to make and adds a delicious authenticity to your curries.
INGREDIENTS 8 tbsp. 1.5kg 2 6 5cm 4 tbsp. 200 ml 2 2 1 tsp. ½ tsp.
vegetable oil beef chuck, cut into 5cm pieces large onions, chopped garlic cloves, sliced piece ginger, finely chopped Madras curry paste* coconut milk small cinnamon sticks pimento peppers, halved lengthways salt black pepper
DIRECTIONS 1. Heat 2 tablespoons of oil in a large heavy pan. Brown the beef in batches over a medium-high heat, adding a little extra oil as needed, then set the meat aside on a plate. 2. Heat the rest of the oil, add the onions, garlic and ginger and fry gently for 20 minutes until very soft and light brown. 3. Transfer to a food processor and blend until smooth. Return to the pan and add the curry paste, coconut milk, cinnamon sticks, peppers, beef and salt. Cover and simmer gently for 2½ hours, uncovering for the last 15 minutes to thicken up the sauce a little. Remove the cinnamon sticks and serve with steamed rice.
Curry paste 2 tsp. mustard seeds 4 tbsp. coriander seeds 2 tbsp. cumin seeds 2 tsp. black peppercorns 6 garlic cloves, chopped 2 tbsp. chopped peeled fresh ginger 1 tsp. ground chilli 1 tsp. ground turmeric 2 tbsp. malt vinegar 2 ½ tbsp. vegetable oil MASSY STORES | LIVING | PAGE 32
DIRECTIONS 1. Cook mustard seeds in a frying pan over medium heat, shaking the pan, for 1 minute or until they start to pop. Add coriander seeds, cumin seeds and peppercorns. Cook for 2 minutes or until aromatic. Set aside to cool. 2. Transfer the mustard seed mixture to a food processor. Add garlic, ginger, chilli, turmeric, vinegar and oil. Process until smooth. 3. Transfer to a screw-top jar. Store in fridge for up to 1 month.
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CHILDREN’S HEALTH In my childhood, I fondly remember my mother running behind me to ensure that I took my daily dose of cod liver oil and multivitamin supplements which she gave to me in spoon. My mother fed me well and always ensured that I received extra supplementation to maintain optimal health so I will not get sick. Although I dreaded taking these supplements as a child, I thank my mother today for fostering these good habits from a young age which I continued into my adulthood.
Safiyya Ali-Mohammed is the Pharmacy Chain Manager of Massy Stores in-store pharmacy chain, Massy Stores Pharmacy. She holds an Executive MBA and Bachelor of Pharmacy degrees. Safiyya is a Registered Pharmacist with over 15 years experience in the pharmaceutical industry.
As a mother today, I fully understand first-hand the challenges faced in ensuring that my children receive a balanced nutrition with their preferred meal choices. There are so many foods and snacks available with little nutritional content making it even more critical that we take an active role in their diet. We need to ensure that we provide food with nutrition for our loved ones on a daily basis. Children grow so quickly and it is very important that they get all the essential nutrients they need. Fruits, vegetables and oily fish are essential for children’s diets but they are not always on top of their list of favourite foods hence they may not always meet their nutritional needs from their diet alone. To help your child get the essential nutrients they need, you can consider giving a specifically designed multivitamin. Preparing meals rich in the following nutrients is an excellent start in ensuring that your children’s meals are fortified:
Nutrient Guide NUTRIENT
ROLE
SOURCES
SUPPLEMENT COULD BE CONSIDERED
Vitamin A
Important for maintaining normal vision, healthy skin and a strong immune system.
Dairy products, meat, fish liver oils, liver, dark green and orange vegetables.
Children who don’t eat dairy products, meat and dark green and orange vegetables.
Aids the body absorb calcium and phosphorus to keep bones healthy. Enhances immune function and muscle and teeth strength.
Eggs, oily fish, fortified cereals, margarine and sunshine.
Kids who do not get much exposure to sunlight.
Vitamin E (alpha-tocopherol)
Protects cells and tissues from damage.
Nuts, seeds, vegetable oils, whole grains such as wheat and oats, egg yolk, leafy green vegetables.
Vitamin C (ascorbic acid)
Helps maintain a healthy immune system, skin, bones, gum and teeth.
Citrus fruits and berries and their juices, green vegetables and tomatoes.
Omega-3 fatty acids (DHA)
Supports normal brain and eye function.
Oily fish such as sardines, salmon, tuna, herring and mackerel.
(retinol and beta-carotene)
Vitamin D (cholecalciferol)
Children who do not eat food from these sources. Kids who do not eat fruit or vegetables.
Those who do not eat oily fish.
Visit any of our Massy Stores Pharmacy today and speak to our friendly pharmacists who will provide more information in selecting the right multivitamin for you which may have a combination of these key nutrients. MASSY STORES | LIVING | PAGE 36
Fill your
prescript ion
while you shop
• Competitive pricing
• A range of vitamins & supplements
• Qualified & experienced pharmacists • Get points for your purchases
Purchase your personal care items and pack on the points,
only at Massy Stores!
Our family serving your family.
Tips for Helping your kids to eat Healthier Make a schedule. Children need to eat every three to four hours: three meals, two snacks, and lots of fluids. If you plan for these, your child's diet will be much more balanced. Plan dinners. If thinking about a weekly menu is too daunting, start with two or three days at a time. A good dinner doesn't have to be fancy, but it should be balanced: whole-grain bread, rice, or pasta; a fruit or a vegetable; and a protein source like lean meat, cheese, or beans. Dip it. If your kids won't eat vegetables, experiment with dips like hummus, salsa, and or a yogurt-based dressing. Keep freshly cut vegetable sticks in the refrigerator. Make mornings count. Most families don't eat enough fibre on a daily basis, and breakfast is an easy place to sneak it in. Look for high-fiber cereals and oatmeal, adding fresh fruit like bananas and raisins for sweetness instead of sugar. Try smoothies made with fresh fruit and yogurt, it’s a delicious way to disguise less popular veggies like spinach or carrots using fruits that are naturally sweet such as pineapples and bananas. We have a few great smoothie recipes on the opposite page. Get kids cooking. If your children become involved in choosing or preparing meals, they'll be more interested in eating what they've created. Take them to the store, and let them choose, teach them how to pick up fresh produce. If they're old enough, allow them to cut up vegetables and mix them into a salad. Cut back on junk, snacks and empty calories. Remember your kids are not in charge of the foods that enter the home. By having fewer junk foods around, your children have no choice but to eat healthier. Allow treats. The key to everything is moderation. The occasional treat is necessary to keep your kids from going on an all out binge at school or at Granny’s house. Have fun. The more creative the meal is, the greater the chance of sneaking in extra nutrition. Adding grated carrots to a banana muffin or making pancakes with oatmeal flour instead of regular flour or add spinach to spaghetti sauce, these are just a few tips to up their nutrition intake. Be a role model. If you're constantly on a diet or have erratic eating habits, your children will grow up thinking that this sort of behavior is normal. Be honest with yourself about the kinds of food messages you're sending. Realize that what your kids eat over time is what matters. Having popcorn at the movies or eating cake and ice-cream are some of life's little pleasures. As long as you balance these times with smart food choices and physical activity, your children will be fine.
MASSY STORES | LIVING | PAGE 40
Pineapple & Papaya Breakfast Smoothie 1 1 cup ½ cup 1 tsp. 1 tsp.
papaya, peeled and diced low-fat yogurt pineapple chunks coconut extract flax seed Crushed ice
Peel the papaya and dice it. Add the papaya pieces, pineapple chunks, yogurt, coconut extract, flax seed, and ice to a blender and blend them for a minute, or until you have a smooth mixture. You can add water for consistency and blend again for a few seconds. Serve fresh.
Very Berry Banana Smoothie 1 cup 1 cup 2 1/2 cup
fresh or frozen berries – strawberries, raspberries, blueberries low fat yogurt small bananas crushed ice
Blend the berries, yogurt, sliced bananas, and ice for a minute, or until you get the desired consistency. Serve fresh.
Berry Melon Mix Smoothie 1 1/2 cups 1 cup 1/2 1/2 - 3/4 cup 1 1 tbsp.
fresh watermelon, cubed frozen strawberries ripe banana unsweetened plain almond milk lime, juiced chia or hemp seeds (optional)
Add all ingredients to a blender and blend until creamy and smooth, adding more almond milk to thin, or more frozen strawberries or ice to thicken.
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Healthy Treats for Kids Healthy Grab & Go Granola Bars INGREDIENTS
DIRECTIONS
2 cups 1/4 cup 1/2 cup 1/4 cup 1/2 cup 1/4 tsp. 1/2 cup 3/4 cup 1 tbsp. 3 tbsp.
1. Preheat oven to 350°F. Grease a ceramic or glass 9”x13” baking dish. 2. Mix oats, sunflower seeds, cranberries, wheat germ, and almonds altogether in a bowl. Spread mixture on a sheet pan and toast in preheated oven for 8 minutes. Return mixture to a large bowl. 3. In a medium saucepan, combine salt, peanut butter, honey, flax oil, and brown sugar. Bring to a boil over medium heat and immediately remove from heat. 4. Pour over oats mixture and combine until dry ingredients are evenly coated. Stir in chocolate chips if you are using it. 5. Pour into baking dish. Press mixture down into pan. Bake for 20 minutes.Let cool for up to 2 hours and then cut and serve.
rolled oats raw sunflower seeds dried cranberries wheat germ sliced almonds salt peanut butter honey flax oil brown sugar mini chocolate chips (optional)
Carrot Cake Cookies INGREDIENTS
DIRECTIONS
2 3 tbsp. 1/2 cup 2 cup 1 tsp. 1/2 tsp. 1/2 cup 1/3 cup
1. 2. 3. 4. 5.
really ripe bananas peanut butter applesauce oats (quick or old-fashioned) real vanilla extract cinnamon finely grated carrots raisins
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Preheat the oven to 350°F. In a mixing bowl, smash the banana with a pastry cutter or a fork. Stir the nut butter into the smashed banana, followed by the applesauce. Add all of the other ingredients and stir well. Using an ice cream scoop, drop the dough onto a cookie sheet. The dough won’t spread much during baking, so lightly flatten the cookies if you’d like. Bake until firm, about 10 minutes. Add about 5 minutes to bake time if using old-fashioned oats.
PIÑA
COLADA POPS A boozy but refreshing treat that’s for the adults only, for the PG version leave out the rum and add a few drops of coconut extract.
INGREDIENTS
DIRECTIONS
5 ½ cup ½ cup 2 tbsp. 3 tbsp. 1 tbsp.
Add all of the ingredients into a blender and blend until super smooth. Pour into popsicle molds using wooden popsicle sticks. Freeze over night.
slices pineapple, about ¾ of a pineapple orange juice coconut milk honey Malibu coconut rum coconut oil
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1 parts Malibu 2 parts pineapple juice Lime
1 part Malibu 1/2 parts coconut cream 1.5 parts pineapple juice fresh pineapple wedges
Get your island on responsibly. Always drink in moderation. Š2017 Pernod Ricard Travel Retail Americas , Fort Lauderdale, FL
FRESH
Strawberry Tarts INGREDIENTS 1 cup (4.5 oz.) 1/3 cup ¼ cup 6 tbsp. (3 oz.) 1 (8-oz.) 2 tsp. 1 tbsp. ½ cup 1 cup 2 cups 1 tbsp.
all-purpose flour powdered sugar chopped pistachios salted butter, cubed package cream cheese, softened lemon zest fresh juice granulated sugar heavy whipping cream, whipped sliced fresh strawberries granulated sugar
DIRECTIONS 1. Preheat oven to 350°F. Lightly grease 8 (3 ½") round, 1" deep mini fluted tart pans with removable rims, and place on a large rimmed baking sheet. Process the flour, powdered sugar, and pistachios in a food processor until nuts are finely ground, about 1 minute. Add the cubed butter to processor, and pulse 6 to 8 times or until mixture resembles coarse meal. Press about 4 ½ tablespoons of the flour mixture on bottom and up sides of each tart pan. 2. Bake in preheated oven until lightly browned, 15 to 20 minutes. Remove tart pans to a wire rack, and cool completely (about 30 minutes). 3. Beat the cream cheese with an electric mixer at medium speed until smooth. Add the lemon zest, lemon juice, and ½ cup granulated sugar, and beat until well blended. Gently fold the whipped cream into cream cheese mixture until incorporated. Spoon about 5 tablespoons of the cream cheese mixture into each tart shell. Cover tarts with plastic wrap, and chill 4 to 24 hours. 4. Toss together the sliced strawberries and 1 tablespoon granulated sugar, and spoon on tarts just before serving. MASSY STORES | LIVING | PAGE 46
WATERMELON and Lime Sorbet INGREDIENTS ž cups 2/3 cups 6 cups
3 tbsp.
water sugar watermelon, seeded and cut into chunks (to speed up the process, freeze the watermelon chunks before processing.) fresh lime juice
DIRECTIONS 1. Combine water and sugar in a small saucepan. Bring to a boil over mediumhigh heat. Turn heat to low and simmer for 6 minutes. Turn off heat and allow to cool to room temperature. Cover and chill in refrigerator for 1 hour. 2. Place watermelon and lime juice in a food processor and pulse until smooth. You may need to do this in two batches if you have a small food processor. Process less if you want to have chunks of watermelon in your sorbet. 3.
Stir in sugar mixture.
4. Pour watermelon mixture into a shallow metal baking dish and freeze for 30 minutes or until ice crystals begin to form. Stir the mixture so that the ice crystals are now in the middle of the pan. Repeat this process every 20 minutes until mixture is frozen. Serve immediately.
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Recipes Continued... SAMOSAS DIRECTIONS Continued 4. Add the peas and cook, stirring, for 1 minute. Remove from the heat and add the cilantro and lime juice. Stir to combine, then adjust the seasoning, to taste. Let sit until cool enough to handle. 5. On a lightly floured surface, knead the dough for 1 minute. Divide into 2 equal portions and roll each into a 1/2” thick rope. Cut each into 8 equal parts and roll into smooth balls. Place each ball on the floured surface and roll into a thin circle, about 6” in diameter. Cut each circle in half (2 semi-circles). 6. Spoon about 2 tsp. of filling in the center of each semi-circle. Brush the edges with water and fold the dough over the filling. Press the edges together to seal. Place on a baking sheet and repeat with the remaining ingredients. 7. Preheat the oil in a large pot to 350°F. Add the pies in batches and cook at 300°F, turning, until golden brown, about 10 minutes. Remove with a slotted spoon and drain on paper towels. Serve hot with tamarind sauce.
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NAAN DIRECTIONS Continued 5. Shape the naan. Using a rolling pin, roll each piece of dough into a teardrop shape, narrower at the top than at the bottom. It should be 8 to 9-inches long, 4-inches wide at its widest point and about 1/4” thick. 6. Warm a large cast-iron skillet over high heat until it's nearly smoking. Make sure you have a lid large enough to fit the skillet and have a bowl of melted butter ready. 7. Dampen your hands in the bowl of water and pick up one of your naans, flip-flopping it from one hand to the other to lightly dampen it. Gently lay it in the skillet and set your timer for 1 minute. The dough should start to bubble. 8. After about 1 minute, flip the naan. Cover the skillet with the lid and cook 30 seconds to 1 minute more. 9. Remove the naan from the skillet, brush with a bit of butter and sprinkle with a little coarse sea salt. Place the naan in a tea towel-lined dish. Repeat with the rest of the naans and serve.
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CHICKEN & CHICKPEAS IN MOROCCAN SPICES DIRECTIONS 1. Put oil and butter in a large skillet or casserole, which can be covered later, and turn heat to medium high. When butter melts, add onion, and cook, stirring occasionally, until it softens, 5 to 10 minutes. 2. Add garlic, a large pinch of salt and spices. Cook and stir for about 30 seconds. Add tomatoes, chickpeas, raisins and bring to a boil. (If mixture is very dry, add about ½ cup water.) Taste, and add salt as necessary. 3. Season chicken pieces with salt, and nestle them into sauce. Cover, and 5 minutes later adjust heat so mixture simmers steadily. Cook until chicken is very tender, 45 minutes to an hour. Taste, and adjust seasoning. Serve with couscous or plain rice. MASSY STORES | LIVING | PAGE 48
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