IOL
FOOD May-June 2022
It’s all about
comfort
Letter from the editor AS WE get older, life gets busier and more hectic. Even now, as many are spending more time at home, remote work can at times make it difficult to come together as a family. Yet, as winter approaches, the days are getting shorter and colder. It is a time of year that many crave cosiness and family time more than ever. That is why it is the perfect time for comfort foods. Whether it is the delicious pasta your grandmother used to make, or simply something hot and nourishing, we all have different foods we reach for when we feel in need of comfort. Around the world, these foods tend to share some common traits – they are often warm, pleasing to the eye, and associated with good memories.
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Comfort foods are typically high in fat or sugar, energy-dense, and may have relatively low nutrition value. These foods may trigger an emotional response or a temporary feeling of stress relief. Examples of comfort foods include items like macaroni and cheese, mashed potatoes, soup or stew, pizza, and ice cream. You should note there is nothing wrong with using food to help you feel better, as long as you are not relying on it as a coping strategy every time something’s gone wrong. And there are several ways to make your favourite feel-good dish a little bit healthier. If you are finding yourself craving comfort foods this winter, this magazine should inspire you to get cooking.
Lutho
On the menu The importance of comfort food These are a few of my favourites Why we crave comfort food in winter Healthy comfort foods to get you through flu season Comfort food recipes The vegan comfort food you need to try Desserts that make everything OK – good for the soul and the health The hot beverages we can’t survive winter without – with a twist
The importance of comfort food OFTEN when food is eaten, it is not just for the nutritional content or to satisfy hunger, but also for psychological reasons. For many of us, comfort eating is a way in which we deal with anxiety, stress or boredom. Comfort food gives rise to a psychologically
LUTHO PASIYA lutho.pasiya@inl.co.za
comfortable and pleasurable state when it is eaten. We spoke to health expert Maria Ascencao about the importance of comfort food when it comes to our
EATING comfort food gives rise to a psychologically comfortable and pleasurable state. | UNSPLASH/MicheileDotCom
emotional stability. Ascencao said that because the brain is always working, our body needs nutritious food filled with vitamins and nutrients to fuel the brain and help boost brain health. She said the food we eat may greatly affect our mood, energy and the brain’s performance. “Comfort eating is a way to deal with stress or loneliness and includes sugary, salty, highly processed or unhealthy foods such as chocolate, potato chips, soda or even heavy steak or casserole dishes. “Comfort eating generally depends on the gender, weight, psychological issues or emotional state of the person. Eating comfort food in moderation is not a problem but it’s best to choose nutritious healthy foods which will help improve mood. “Follow a diet rich in fruit, green leafy vegetables, lean protein, beans, legumes, nuts seeds, coldpressed olive oil, avocado and fatty fish. The more balanced and healthy your diet, the more balanced your brain will function,” said Ascencao. Eating comfort food gives rise to a psychologically comfortable and pleasurable state. Ascencao suggests you try the following. n Be mindful about what you put into and how you treat your body, and where you focus your thoughts and energy. n Prepare for low-energy or stressful days to avoid unhealthy snacking and avoid stimulants such as caffeine, cigarettes and alcohol. n Avoid foods such as pasta, bread, potatoes and white rice especially if you struggle with low mood and energy levels. n Give your body some time to adjust to a new routine and new foods. n Get good restorative sleep every night. Take naps if you need to during the day. n Manage stress and exercise regularly.
As the weather gets colder, our thoughts turn towards hearty meals
Pizza. | Ragga Muffin Pexels
These are a few of my FAVOURITE things LUTHO PASIYA
COMFORT food is a force for good in the world and much of it is associated with what we ate in childhood, tied up with memories of love and being taken care of. It is the cosy food, the bowl food, the only-use-a-spoon food that we ate when we were under the weather or that we associate with parents who cooked for us, or sometimes comfort food is simply a dish you found at your favourite restaurant or stumbled upon in a cookbook or online. No matter where you find your favourite recipes, food is
something we can all find joy in. These are some of my favourite comfort foods. Pizza Picture a freshly baked pizza, bursting with cheese and mouth-watering toppings. Pizza can be quite a moodchanger like nothing else, and I cannot agree more. Top it with some crispy veggies or succulent meat – you can even make mini pizzas at home whenever you feel like it. And once you try a home-made pizza, there is no going back.
Ice cream They say that chicken soup can heal a cold and mend a broken heart, but I beg to differ. When you need real consolation, there is nothing like digging into a tub of chocolate or vanilla ice cream. I always loved ice cream with chunks of stuff in it – brownies, chocolate chips – the more the better. In high school, my friends and I used to stop at the local ice cream shop and get soft-serve ice cream. Macaroni cheese I have always seen pasta as a vehicle for including as many vegetables in a meal as possible. My standard macaroni cheese involves using at least twice as much broccoli or cauliflower as pasta, while still maintaining its comfort food classic status. Samp and beans If you ask me what comfort food sparks the greatest joy, it has to be samp and beans, the savoury soul of my childhood. My dad always offered to make this for us on his days off. So simple, but it is how it is prepared and cooked that makes it so delicious. He also taught me how one ingredient can change the flavour of a whole dish. For example, how you can use Holsum when cooking samp and beans, but not tone down the flavour of the dish.
When you need real consolation, there is nothing like digging into a tub of chocolate or vanilla ice cream Ice cream. | Krisztina Papp Pexels
Macaroni cheese
Samp and beans
Mashed potatoes I love a hot potato in any form, but there is something so satisfying about mashed potatoes. Growing up, I used to cook them a lot. I don’t know why, but that’s just what it was. Fluffy, buttery mashed potatoes – I always went back to the kitchen for leftovers. Mashed potatoes
Comfort food
You’re not imagining it. Our bodies really do crave soup, bread and other comfort foods as the temperature drops. | Pexels
This is why we crave it in winter IT’S WINTER and many of us find ourselves drawn to bowls of cheesy pasta, oozing puddings, warming soups, and hot chocolate with marshmallows. These and other comfort foods can make us feel good. But why? And why do we crave them in winter and not in summer? Research tells us there are three good reasons. The gut “speaks” to the brain We know from the relatively new field of nutritional psychiatry that our stomachs produce the “happiness chemicals” dopamine and serotonin. When we eat, a complex process involving the brain means these neurochemicals trigger feelings of happiness and well-being. These happiness chemicals are also produced when we exercise and are exposed to sunlight, activities that decline in winter. This results in a change in the fine balance between the good and bad bacteria in our stomachs, and consequently, the relationship
MEGAN LEE and JACQUI YOXALL THE CONVERSATION
between the gut and the brain. So, in winter when we eat our favourite comfort foods, we get a rush of happiness chemicals sent from the gut to our brain and this make us feel happy and content. The second reason we crave more comfort foods during the winter could be evolutionary. Before we enjoyed technological advances such as housing, heating, supermarkets and clothing, humans who increased their body weight during winter to keep warm were more likely to survive their environmental conditions. Craving carbohydrate and sugar-rich foods was therefore a protective mechanism. Although we are not still living in shelters or foraging for food today, food cravings in winter may still be programmed into our biology.
Psychology, craving and mood Social learning theory says people learn from each other through observing, imitating and modelling. In the context of food cravings this suggests that what our caregivers gave to us in winter as children has a striking impact on what we choose to eat in winter as adults. A review of studies on the psychological reasons behind eating comfort food says this food may play a role in alleviating loneliness and boosting positive thoughts of childhood social interaction. We may also naturally experience lower mood in winter and low mood has been linked to emotional eating. In winter we tend to stay indoors longer and self-medicate with foods that are carbohydrate and sugar rich. These types of foods release glucose straight to our brain which gives us an instant feeling of happiness when we are feeling cold, sad, tired or bored.
5
Healthy comfort foods to get you through
flu season
While the best thing you can do to prevent illness is to stay warm and get your flu shot, some foods can help to boost your health and immunity
LUTHO PASIYA lutho.pasiya@inl.co.za
IN THE midst of the autumn and winter seasons, we tend to crave hearty, comforting meals to make it through the cold and dark periods. While the best thing you can do to prevent illness is to stay warm and get your flu shot, some foods can help to boost your health and immunity. The five immune-boosting foods we have listed below can help strengthen your body’s natural defence system. Citrus fruit Fruits like oranges, lemons and clementines are rich in vitamin C, which your T-cells need to function properly. Unlike powdered vitamin C drinks, these fruits are also rich in phytonutrients that work as strong antioxidants to fight off harmful bacteria. Even if you supplement your diet with vitamin C capsules, eating citrus fruits during the cold seasons should still be a top priority. Spices and spicy foods According to health experts, spices promote sweating and are often used to help break a fever. You may also be able to unclog your stuffy nose by generously spicing up some dishes.
Varieties of tea have antioxidant and anti-inflammatory properties that can support your immune system while you are sick
Experts reveal that each of these condiments can shrink the blood vessels in your nose and throat to temporarily relieve congestion. You should aim for as much of the spicy hot stuff as you can comfortably stand. Hot tea Hot tea can also help clear your sinuses and keep you hydrated. Varieties of tea have antioxidant and antiinflammatory properties that can support your immune system while you are sick. You can choose a tea formulated for a cough or cold, or a traditional black or green tea if you prefer.
Sweet potatoes are considered a traditional cold-fighting food
Sweet potatoes They might not be considered the traditional cold-fighting food, but sweet potatoes are a great source of vitamin A, which plays a key role in maintaining the health of your mucosal surfaces, that includes the inside of your nose and your gastrointestinal tract as well as your skin. You might not think of your skin as part of your immune system, but it keeps infections from entering your body. It is your first line of defence. Honey Raw honey is naturally warm and eating it regularly helps to keep the body warm, too. Honey is good for keeping colds, coughs and flu at bay as it strengthens the immune system. So sip on some honey in hot water or have a spoon of honey daily, first thing in the morning for an extra bit of warmth on those extra-cold autumn and winter mornings.
Honey is good for keeping colds, coughs and flu at bay as it strengthens the immune system
Comfort eating recipes LUTHO PASIYA lutho.pasiya@inl.co.za
AS the chilly winter weather sets in, so does the desire for comfort foods. Comfort food has a way of transporting you back to your childhood and doing just that, comforting you. And in the winter months, as we are all in hibernation and bulking up guilt-free, comfort food almost always has a way of finding its way into our respective kitchens. Because, really, is there anything better than a creamy soup or mac and cheese when the temperatures are below 15°C outside? Ahead, we have gathered the best comfort food recipes, guaranteed to get you through the winter.
Roasted sweet potatoes with sour cream (Serves: 8) Ingredients 8 medium sweet potatoes ¾ cup sour cream ¼ cup salted pumpkin seeds, toasted Method Lay a large piece of aluminium foil on your middle oven rack; preheat to 190°C. Use a fork or pairing knife to prick each sweet potato in a couple of spots. Once the oven is hot, place the sweet potatoes directly on the foil; roast for about 45 minutes, or until tender when pierced with a pairing knife. Split the sweet potatoes lengthwise and divide the sour cream among them.
Is there anything better than a creamy soup or mac ‘n’ cheese when the temperatures are below 15°C outside?
Toast the pumpkin seeds in a dry pan, over medium heat, for about 6 minutes, or until fragrant, popping slightly and lightly browned, shaking the pan to prevent scorching. Sprinkle each with pumpkin seeds, and serve right away. Note: Mix a few shakes of hot sauce or chilli paste into the sour cream to make it spicy; drizzle the sweet potatoes with maple syrup to make them sweet; feel free to use a different crunchy topping, such as chopped nuts or toasted unsweetened coconut flakes. The roasted sweet potatoes can be cooled, sealed in a ziptop bag, and refrigerated for up to three days. Recipe from cookbook author Julia Turshen
Yummy plummy bread and butter pudding.
Yummy plummy bread and butter pudding (Serves: 4) Ingredients 10 slices of stale white bread, crusts removed and buttered on both sides 2 heaped tbs strawberry jam Zest and juice of one lemon 6 large plums, stoned and chopped into small pieces 350ml milk 125ml cream 2 large eggs ½ tsp ground cinnamon 2 tbs caster sugar Extra caster sugar for sprinkling Flaked almonds (optional) Method Preheat the oven to 180°C. Cut the buttered bread into triangles. Place the jam, lemon zest, and juice, along with the plums, into a saucepan. Bring to a boil and remove from the heat. Arrange half the bread in a baking dish, spoon over the plum mixture and cover with the remaining bread. Whisk together the milk, cream, eggs, cinnamon, and caster sugar. Pour it over the bread and let the pudding stand for 30 minutes before baking. Sprinkle over the caster sugar and almonds if you are using them. Bake for 30 to 40 minutes, or until the custard has just set and the top is golden brown. Remove from the oven and dust with icing sugar. Serve Recipe by Jenny Morris
Home-made vegan kota Ingredients Vegan mince Coconut oil Pink salt Origanum Ground cumin Garlic Onion Diced mixed peppers Method Soft fry all the ingredients. Grill vegan sausages in olive oil. Bake potatoes in the oven with vegetable seasoning. Layer your kota (you can add your preferred sauces and additional ingredients like lettuce). Recipe by television personality Mercy Mogase
Home-made vegan kota
Carrot and ginger soup
Carrot and ginger soup Serves: 4 Ingredients 2 tbs olive oil 4 carrots, peeled and roughly chopped 2 cloves of garlic, crushed 2 inches (about 5cm) of ginger, peeled and grated 1 onion, peeled and roughly chopped 1 potato, peeled and roughly chopped 1 litre of chicken or vegetable stock For the pesto 100g fresh flat-leaf parsley 50g hazelnuts, toasted 50g Parmesan cheese, freshly grated 150ml extra virgin olive oil Sea salt and freshly ground black pepper Method Warm the olive oil in a saucepan over low heat. Next stir in the onion, garlic, potato, ginger, and carrots. Season with sea salt and freshly ground black pepper. Cover and cook for 10 minutes, stirring occasionally until the carrots are tender. Remove the lid and pour in the hot stock, stirring well, and bring to a boil. Reduce the heat and simmer for another 15 minutes. Pour the soup into a food processor and blend to a smooth consistency. Next, make the pesto by placing all the ingredients into a food processor and blitzing for a few seconds. The pesto should be chunky and not too blended. To serve, pour the soup into bowls and garnish with the pesto. Recipe by chef Clodagh McKenna
The VEGAN comfort food you need to try SACHA VAN NIEKERK sacha.vanniekerk@inl.co.za
WHEN we think of comfort food, it’s always warm, wholesome and home-made. Visions of steaming bowls of creamy tomato soup, gooey toasted cheese sandwiches or roast dinners may spring to mind as well as a thousand and one other things before the thought of a vegan dish even occurs to you. This is because of the misconception that the vegan diet is about eating like a rabbit – cold, raw vegetables. However, in today’s world, vegan food options are limitless. Whether it’s the cropping up of plant-based restaurants, an influx of social media posts or a story in the news, the plantbased food movement has grown in popularity over the past few years. Altogether, the deliciously healthy ingredients combine to make rich, decadent desserts and dishes that have flavour and impact. 3 vegan comfort foods to warm up your winter:
Creamy vegan mushroom soup by @vegandemocracy Soup is the definition of comfort food. Served hot with farm-style bread, lashings of vegan butter and a sprinkling of course salt and pepper and you have an instant mood booster. The mushrooms used in this dish offer it a meaty, earthy flavour while the coconut milk is creamy yet light. You’ll want to mop up every last bit. INGREDIENTS 50g dried mushrooms 2 tbs oil 2 garlic cloves, chopped
1 onion, chopped 500g mushrooms, chopped 500ml vegetable stock 250ml soy cuisine or coconut milk salt and pepper 250g noodles 250g mushrooms sliced fresh parsley METHOD Rinse the dried mushrooms with cold water and soak in 500ml warm water for about 30 minutes. Then pour over a sieve and collect the broth. Heat the oil in a large saucepan. Add the garlic and onion and fry for 2 to 3 minutes,
1 tsp garlic powder 1 tsp fine sea salt 2 tbs coconut oil melted 1 / cup buffalo sauce 3
Ranch Dip
½ cup coconut yoghurt ½ tsp apple cider vinegar (ACV) ½ tsp dried dill ½ tsp onion powder ¼ tsp fine sea salt pinch paprika pinch pepper
until the onion is translucent. Then add the mushrooms and soaked mushrooms, stir and fry for 5 to 8 minutes. Pour the vegetable stock and the collected mushroom stock into the pot, bring to the boil and simmer gently for about 10 to 15 minutes. Carefully purée with a hand blender or in a blender until creamy. Return to the saucepan, stir in Soy Cuisine and season with salt and plenty of pepper. Cook the pasta according to the instructions on the packet. Fry the mushrooms in a pan with a little oil and season with salt and pepper. Put the warm noodles in a soup bowl, add the mushroom soup and add the fried mushrooms to the soup. Serve with fresh parsley.
Cauliflower buffalo wings by @purely4vegans Chicken wings and dip can be eaten by the dozen, this cauliflower vegan version has all the same elements to satisfy your bar food cravings. The tender morsels are coated in a crispy batter that is packed with flavour and because it’s baked, it’s light and perfect for dipping in some ranch dressing. INGREDIENTS 1 head cauliflower (medium sized) 1 cup almond milk 1 tsp apple cider vinegar ¾ cup all-purpose flour 1 tsp paprika 1 tsp onion powder
METHOD Preheat the oven to 190ºC. Line a large baking sheet with parchment paper. Chop the cauliflower head into bite-sized florets and set aside. In a small bowl, mix together the almond milk and ACV to make buttermilk. Set aside. In a separate small mixing bowl, combine the flour, paprika, onion powder, garlic powder and salt. Add the buttermilk and whisk to combine. Dip the cauliflower florets, one by one, into the batter, and roll to coat, using a spoon to scoop the batter into the nooks and crannies. Place the florets onto the baking tray, spreading out so they are not crowded. Bake for 20 minutes, then flip the florets over to bake the other side for an even bake. Bake for another 20 minutes. Prepare the buffalo sauce: In a large mixing bowl combine the melted coconut oil and buffalo sauce. Mix until smooth and silky. Set aside. Prepare the ranch dip: In a small bowl, combine the coconut yoghurt, ACV, dill, onion powder, sea salt, paprika and pepper. Mix to combine. Once the cauliflower florets are crispy and baked, transfer them to the mixing bowl and toss gently to cover in the sauce. Transfer to a serving platter along with the home-made ranch sauce for dipping.
Ingredients such as chocolate, almonds, and in-season fruits make the perfect dessert ingredients for the colder months
Desserts that make everything OK ... they’re good for the soul
Lemon self-saucing pudding. LUTHO PASIYA lutho.pasiya@inl.co.za
WINTER is all about comfort food and a little bit of indulgence. With cooler temperatures and less time outside, comes the opportunity to enjoy some winter baking. Baking is one of the perfect ways to unwind after a stressful day or to pass the time on a cold and rainy weekend. Ingredients such as chocolate, almonds, and in-season fruits make the perfect dessert ingredients for the colder months.
Lemon self-saucing pudding by @onceuponachef Ingredients 50g butter 200g golden caster sugar Lemon, zested 100ml lemon juice (include the juice from the zested lemon) 3 eggs, separated 50g plain flour, sifted 250ml milk 1 tsp vanilla extract Icing sugar for dusting Double pouring cream to serve Method Heat the oven to 180ºC/fan 160ºC/gas 4. Whizz the butter,
sugar and lemon zest in a food processor until they are pale and creamy. Add the lemon juice, yolks, flour, milk and vanilla one by one until you have a smooth batter. Whisk the egg whites until firm but not stiff, and fold the mixtures together. Pour into a buttered ovenproof soufflé or baking dish and put it in a baking tray half filled with hot water. Bake for 45 – 50 minutes until the top is lightly browned and set and there is a gooey lemon curd below. Serve hot with or without cream.
Sugar-free chocolate mousse Ingredients 150ml water 10ml gelatine 150ml milk 50g cocoa powder 1 pinch of salt 80g butter 10ml honey 85g egg yolk 120g xylitol ½ tsp cream of tartar 250ml fresh whipped cream Fresh berries Method Place the water into a pot and heat. Add gelatine, and whisk until dissolved. Add milk, cocoa powder, salt, and vanilla. Use a whisk and dissolve cocoa into the mixture. Add butter and honey, mix until dissolved. Stir regularly until hot. Leave to cool slightly. Whisk in the egg yolks. Grind xylitol until fine. Set aside. Whisk egg white and cream of tartar on high speed until stiff peaks form. Add xylitol one spoon at a time until well mixed. Add cocoa mixture slowly to the egg white, until well mixed. Pour mixture into your serving glasses. Refrigerate until set. Serve with freshly whipped cream and fresh berries. Fig and chocolate croissant pudding Serves 4 4-6 croissants 50g soft butter 4-6 dried figs, soaked in water 100g chocolate, chopped 4 eggs 2 egg yolks 250ml caster sugar 250ml cream 250ml milk 5ml vanilla extract Method Cut the croissants into slices and spread with a little butter. Lay overlapping slices in a greased ovenproof baking dish. Drain the figs and cut each fig into four pieces. Distribute
chocolate pieces and figs in the dish. Put the eggs, yolks, sugar, cream, milk and vanilla essence in a bowl and beat until well combined. Pour this over the croissants and set aside for 30 minutes. Place the dish in an oven roasting pan filled halfway with hot water. Bake at 180°C for 30-40 minutes. Remove and serve warm with cream or custard. Fluffy chocolate chip cookies (Serves 2) Ingredients 2 cups of unsweetened plant milk 2 tbsp apple cider vinegar 2 tbsp maple syrup 1 cup oat flour 1 cup whole wheat flour 1 tbsp baking powder ½ cup of dairy-free chocolate chips Pinch of salt Method Add plant milk, vinegar, and maple syrup to a bowl and let sit for about 10 minutes. Stir in baking powder, salt, oat, and whole wheat flour and stir just
Fluffy chocolate chip cookes
until combined. Let the batter sit for a few minutes. Fold in chocolate chips. Heat a non-stick pan (low medium heat) and fry pancakes in batches for about 2-3 minutes each side. Flip when you see bubbles form on the top on the uncooked side. Serve with desired toppings and enjoy. Recipe by the Plant-based Traveller.
Fig and chocolate croissant pudding. | Jennifer Bruce
The hot beverage we can't survive winter without – with a twist
Boozy Hot Chocolate. | The Washington Post
CARRIE ALLAN
WHAT I want in hot chocolate doesn’t change much when I make it boozy: I want rich, chocolate flavour and just enough sweetness to enhance it. I don’t mind if other flavours come into play, but I don’t want them overwhelming the chocolate. I played around with types of chocolate and alcohol in devising this simple template and concluded that using liqueur generally resulted in a drink that wasn’t just overly sweet, but that also didn’t have the desired double-warmer effect of a hot drink with booze. Boozy Hot Chocolate (Serves 2) Ingredients Hot water, for filling mugs 2 cups whole or reduced-fat milk (may substitute plant-based milk) 85g dark chocolate chips or
chopped dark chocolate 1 tsp vanilla extract 1 large pinch salt 60ml dark rum or another spirit 60ml coffee liqueur, or another liqueur Whipped cream, marshmallows, chocolate shavings, orange zest, and/or grating of nutmeg/ cinnamon, for garnish (optional) Method Fill two mugs with hot water and set aside while you make the cocoa. In a small saucepan over low heat, warm the milk, chocolate, vanilla and salt, whisking until the chocolate has melted and the mixture is smooth and uniform. Add the rum and coffee liqueur, and stir to combine. Continue to stir until the mixture is fully heated – don’t let it come to a boil. Discard the hot water in the mugs, ladle the mixture into your mugs and garnish as you like.
NOTE: Other good combinations using rum: 60ml rum, 30ml coffee liqueur and 30ml orange liqueur; or 60ml rum, 30ml coffee liqueur and 30ml nut liqueur. VARIATIONS: Follow the recipe as written above up until adding alcohol. See below for suggested variations. Variation 1: Chocolate and spice Add 60ml dark rum or aged tequila and 60ml whisky, and stir to combine. Variation 2: Chocolate and orange Add 60ml brandy and 60ml orange liqueur, and stir to combine. Variation 3: Chocolate and other fruits Add 60ml brandy or rum, and 60ml of another fruit liqueur, and stir to combine. (Brandy goes well with raspberry or cherry liqueur.) | The Washington Post
