Munch by Kiera-Marie Loughrey

one hundred & fifteen

HEALTH & NUTRITION

DRINKS

RECIPES

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NEED TO KNOW

FEATURES

TREAT YO'SELF

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I don’t want to look back and think, “I could have eaten that”.

Meet the team Editor-in-Chief: Hannah McDonald hannahm@munchmag.co.za

Sub-Editor: Lucy Holford-Walker lucyhw@munchmag.co.za

Photographer: Joshua Oates joshuao@munchmag.co.za

Designers: Madien van der Merwe and Kiera-Marie Loughrey madienvdm@munchmag.co.za kieral@munchmag.co.za

Marketing Manager: Marc Davies marcd@munchmag.co.za

Advertising Manager: Ross Ford rossf@munchmag.co.za

Online Editor: Nicole Glover nicoleg@munchmag.co.za

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hunting for hidden dimensions

Have you heard of drunkorexia before? Have you, or anyone you know, ever experienced it?

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drunkorexia

lot of us go out for a cocktail or two with our friends every once in a while—and that’s all A-OK. It’s just that there are people who end up not eating at all, in order to “save” calories for alcohol. Experts call this kind of thing “drunkorexia”—and it’s getting more popular. Why, though? Dr. Harris Stratyner, vice president of Caron Treatment Centers and the New York regional clinical director, says that so many women are concerned about gaining weight, they’d rather forgo food in order to cut down on calorie consumption. “Alcohol is filled with very high, empty calories,” he says. “Many times women choose to drink alcohol when they go out because it may initially reduce their social anxiety and even make them feel

more accepted by their peers. There’s nothing wrong with drinking in moderation on a full stomach. However, there is never a safe way to binge drink—whether alcohol is lower calorie or not.” Not eating is hard on your body—and so is not eating before drinking. While high in calories, alcohol has zero redeeming nutrients or vitamins. Plus, you’ll find yourself getting drunk super fast...which can lead to other health problems. “For many people, alcohol eases the anxiety around sex; they want to go out and get drunk so they feel more at ease,” Dr. Stratyner says. “This leads to greater risks of sexually transmitted diseases as your guard is down when engaging in sexual activity.” And, says Dr. Stratyner, drunkorexia is on its way to being deemed an official

“Eating disorders are one of the most serious forms of psychiatric illness and can result in death.”

“In the spirit of National Alcoholic Screening Day [today, April 11], there is no better time than now to start to understand and recognize that there is another motive for women to develop eating disorders. In the Diagnostic and Statistical Manual of Mental Disorders, we look at different factors that influence other eating disorder. disorders. I think it is time to give this trend a paragraph in the manual— it’s a definer of a particular eating disorder.” Dr. Stratyner also says that “Eating disorders are one of the most serious forms of psychiatric illness and can result in death. Eventually, it can also deplete your potassium and have such an effect on your heart that it can lead to cardiac arrest. Please know that you’re not alone. Eating disorders and addiction impact millions of American women.” If you know someone who may experience signs of drunkorexia, Stratyner suggests sitting down with them and being direct—but in the most caring and loving way. Treatment facilities, such as Caron, can help make things better.

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From scrambling eggs and cooking chicken to grilling steaks and recreating classic takeaways, All 76 recipes in Munch make use of easily accessible ingredients and can be made in a basically stocked kitchen.

Trendy Student treats

fter suffering through a year of ‘res’ food at university, Hein Scholtz was more than happy to dust off his apron and put his lifelong passion for food and cooking to good use when he moved into his first apartment. Now, after years of cooking healthy and inexpensive, yet satisfying meals for himself and friends, he presents Munch, an eclectic collection of recipes for students, young professionals and first-time cooks. Although it contains some classic ‘home’ cooking, Munch’s primary aim is to introduce the novice cook to an independent style of cooking that will have him/ her producing meals that not only appeal to the palate (and the pocket), but also to the inner grown-up with the desire to impress. From scrambling eggs and cooking chicken to grilling steaks and recreating classic ‘takeaways’, all 76 recipes in Munch make use of easily accessible ingredients and can be made in a basically stocked kitchen. Through the inclusion of social media – Twitter and QR codes – Munch provides a unique opportunity for interaction between reader, recipe and author. A successful and influential tweeter himself, Hein is well positioned to engage in a continual social media dialogue with his readers that will not only ensure the longevity of Munch, but also attract the vast numbers of young South Africans who use these platforms on a day-to-day basis. Hein Scholtz has a degree in nutrition from Stellenbosch University, as well as an honours degree in media and journalism. While at varsity, he shared his culinary experience and recipes with the local student population in a regular food column. After a short internship at Taste magazine, he was contacted by Dr Michael Mol to help produce his new SABC3 programme ‘The Dr Mol Show’. Hein works as a senior producer for the show, producing both studio and location-based segments and working closely with presenters and sponsors to give a holistic view of health and wellness in South Africa.

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Snacks

Favourite

Under 100 Calories

1. 24 Cherries: We love this sweet little fruit. Cherries are packed with antioxidants that help reduce your chance of heart attack, and also naturally help cut down belly fat! Be sure to eat the raw ones, not the ones from a sugar-filled jar!

. 1 oz Smoked Salmon (about 1 slice) on 4 Wheat Thins: Eat this for a mid-morning snack if you’re hungry before lunch, as smoked salmon is full of protein to keep you feeling full throughout the day.

. 2 Laughing Cow Light Garlic & Herb Wedges on Cucumber Slices: Laughing Cow Cheese is a great snack to pack for lunch. They come in pre-sliced individual triangles so you can grab a few and go! For a no-carb option, we like them with cucumber, celery and carrots.

. 1 Small Frozen Banana Dipped in Sugar-Free Chocolate Syrup: This could easily be a dessert substitute or a snack for the kids when they’re asking for candy (or when mom and dad are sneaking in the candy jar as well!). The bananas will freeze into a popsicle like consistency but without all that extra sugar, and it’s a great tasting alternative to satisfy your sweet tooth.

. 1 oz Fat-Free Greek Yogurt and Raspberries: Greek yogurt with berries is a sweet pick-me-up any time of the day to keep you energized. Greek yogurt has more protein than regular yogurt so you’ll feel full until your next meal. We want a snack that will keep us satisfied so we don’t go moseying around the vending machines.

6. Roasted Brussels Sprouts with 1 oz of

Prosciutto Roasted: Roasting Brussels sprouts is a tasty way to get some of your daily fibre and vitamin C. Roast them in olive oil or coconut oil to get your healthy fats. If you’re craving a savoury addition to your greens, enjoy 1 oz of prosciutto.

While snacking can be a fatal flaw to a healthy diet, there are smart snacks that can help boost metabolism, fight off hunger, and add healthy nutrition to your diet. We have put together a list of 12 go-to snacks that are healthy, tasty, and are easy to pack for on-the-go travel!

. ½ Mango & 2 oz of Low-Fat Cottage Cheese: The flavour combination of cottage cheese and mango is super tasty, and the nutrition and energy boost this mighty snack provides is so worth it! We also love peaches, cantaloupe, and pineapple in our cottage cheese to mix it up!

8. 2 Celery Stalks and 1 Tbsp of Natural Peanut Butter: This snack is a classic for a reason! Celery has virtually no calories and peanut butter is packed with healthy fats, so it’s a win-win even if it is an oldie but a goodie. Choose all natural peanut butter to cut down on the sugar, and don’t let 1 Tbsp turn into 12.

. 1 cup of Frozen Berries: A snack as simple as freezing berries is too good to pass up! Freezing strawberries, raspberries, and blueberries make a good substitute for cold sweet treats, and it’s sometimes just a nice mix up from the regular taste of fresh fruit. Whatever frozen fruits are left over, throw them in a smoothie and call it breakfast!

. 3 Low-Fat Cheese Sticks: You can virtually take cheese sticks anywhere! They have a good amount of protein – about 7 grams per stick – which will help you feel full between meals. We recommend low-fat cheese (look for skim milk as an indigent) to cut the fat by about half.

. 25 Pretzel Sticks: Pretzel sticks are quick, lowfat snack as long as you portion them out and stop yourself from mindlessly eating the whole bag. Choose whole wheat and low sodium brands.

. 1 Brown Rice Cake with ½ tsp of Spreadable Honey: Brown rice cakes are especially good for you because of the high fiber content. These cakes provide an easy base for your favorite toppings, and adding a little bit of honey will satisfy your sweet tooth cravings!

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Some smoothies contain foods loaded with health benefits, such as kale, flax and ingredients with omega-3 fatty acids that are highly recommended for good health.

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Smoothies

Boost your daily nutrition intake - and your health - with smoothies

epending on what you put in your smoothies, they can boost your daily nutrition and vitamin count considerably. Some smoothies contain foods loaded with health benefits, such as kale, flax and ingredients with omega-3 fatty acids that are highly recommended for good health. Omega-3s don’t just come from fish Nutritionists recommend you get omega-3s from fish, fish oils and supplements, but there are other sources. One is by drinking milk and eating dairy products made from the milk of cows that are fed only a grass diet. In addition to dairy products from grass fed cows, beef from cows that have been raised on the diet nature intended for them - grass - is also a solid source of omega-3s. Another source for omega-3s is walnuts. One smoothie recipe contains two kinds of fruit, almond milk, cranberry juice and walnut oil and is loaded with omega-3s. So, if you don’t like the taste of fish, there are other ways to get those same health benefits. A smoothie made with milk from grass fed cows or almond milk with a tablespoon of walnut oil added will be loaded with omega-3s. Get your daily recommended servings of veggies Other smoothie recipes are designed to help people get their recommended vegetable intake. If you have trouble eating all the vegetables that health experts and the U.S. Department of Agriculture recommend we eat each day, which is three to five servings a day, you can get all of them in one smoothie. Even if you like the taste of vegetables, you may still have trouble eating all that is recommended, so a veggie smoothie is the way to go. One such recipe starts with a cup of filtered water, a carrot, a cucumber, a handful of spinach leaves, a slice of a beet, and a tomato. This one contains the entire rainbow color spectrum that is also recommended by nutritionists. Veggie smoothies for those who don’t like vegetables Kids and adults who don’t like the taste of vegetables can also get their recommended daily vegetable intake while disguising the taste of the vegetables with other ingredients. Some smoothie recipes of this type mix the vegetables with fruits and honey or other natural sweeteners, utilizing the Mary Poppins’ principle that “a spoonful of sugar helps the medicine go down.” These smoothies still pack a healthy load of vitamin power and get vegetables in the diets of those who simply refuse to eat them. Breakfast smoothies when you’re on the go Some people drink smoothies as a way to eat breakfast on the go, such as drinking from a travel mug in the car, on the bus or on the subway. Breakfast smoothies are a way to get someone to eat breakfast who isn’t particularly hungry in the morning, and doesn’t like to take time to eat anything. Nutrients contained in a breakfast smoothie made from milk (almond or milk from grass fed cows), a ripe banana, cocoa powder and peanut butter has everything you need for a healthy breakfast. Add a few ice cubes to the blender to make the consistency more like that of a milk shake.

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meals

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d simple, yet n a hea ick u lt Q hy when you're st r o ra sf pp l a ed e m

• • • • • • • • • • • • • • • • • • • • •

For the curry 1 x 250 g pack of ready-to-eat Puy lentils 1 heaped teaspoon garam masala 400 g quality lean beef mince olive oil 3 ripe tomatoes 1 thumb-sized piece of ginger 2 spring onions 1 fresh red chilli 1 bunch fresh coriander 1 teaspoon turmeric 1 teaspoon runny honey 2 heaped teaspoons Patak’s rogan josh curry paste ½ x 400 g tin of light coconut milk 4 tablespoons fat-free natural yoghurt, to serve 1 lemon For the rice 1 mug (300g) 10-minute wholegrain or basmati rice 5 cardamom pods 200 g green or yellow beans 200 g frozen peas 2 uncooked poppadoms

Ingredients out • Kettle boiled • Large frying pan, high heat • Medium lidded casserole pan, high heat • Liquidizer START COOKING * Put the lentils into a bowl with salt, pepper, the garam masala and mince, then mix and scrunch together with clean hands * Divide the mixture in half, then with wet hands quickly squeeze and mould each half into 6 fat fingers * Put them into the frying pan with 1 tablespoon of oil, turning when golden Put 1 mug of rice, 2 mugs of boiling water and the cardamom pods into the casserole pan, then halve and add the beans and put the lid on * Squash the tomatoes into the liquidizer, add the peeled ginger, trimmed spring onions, half the chilli, the coriander stalks, turmeric, honey, curry paste and coconut milk, then blitz until combined * Pour into the kofta pan, bring to the boil, then simmer and season to taste Take the lid off the rice, add the peas, mix it all up and give it just a few more minutes *Crack up the uncooked poppadoms and pop them in the microwave (800W) for a minute or two to puff up * Finely slice the remaining chilli and the coriander leaves and scatter them over the curry, dollop with yoghurt, then serve with lemon wedges, poppadoms and the rice, beans and peas

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Beef kofta curry with fluffy rice, beans & peas

The best fish baps with mushy peas & tartare sauce • For the baps • 4 nice soft wholewheat baps • 4 large (halved) or 8 small (roughly 480g in total) flat-fish fillets such as plaice, lemon sole, megrim or dab, skin off and pin-boned, from sustainable sources, ask your fishmonger • 1 pinch cayenne pepper • ½ a mug plain flour • olive oil • 25 g Parmesan cheese • 1 punnet cress • 1 lemon • For the peas • 1 medium potato • 500 g frozen peas • ½ a bunch fresh mint • For the sauce • 6 cornichons • 1 tablespoon capers • 1 little gem lettuce • 250 g fat-free natural yoghurt • ¼ a bunch fresh flat-leaf parsley • 1 lemon

Ingredients out • Kettle boiled • Oven at 130°C/250°F/ gas ½ • Small lidded pan, high heat • Large frying pan, high heat • Food processor (bowl blade) START COOKING * Put the baps into the oven * Slice the potato 0.5cm thick, put it into the small pan, cover with boiling water and the lid and bring to the boil * On a sheet of greaseproof paper, season the fish with salt, pepper and the cayenne, then sprinkle over the flour to coat * Pour 2 tablespoons of oil into the frying pan and add the fish * Cook until golden, finely grating the Parmesan over the top when you flip it over * Tip the frozen peas into the pan with the potato, then rip in the leafy top half of the mint and replace the lid * Put the cornichons, capers, lettuce and yoghurt into the processor * Tear in the top leafy half of the parsley, squeeze in the lemon juice, then whiz up, season to taste and pour into a bowl * Drain the peas and potatoes, purée in the processor and season to taste * When the fish is perfect, get the baps out of the oven and serve with the peas, tartare sauce, pinches of cress and lemon wedges

Ingredients out • Kettle boiled • Large casserole pan, high heat • Small frying pan, high heat • Large lidded

START COOKING * Squeeze the sausage meat out of the skins into the casserole pan with the fennel seeds and rosemary leaves (discard the sausage skins) * Break the meat apart, stirring regularly * Finely slice the bacon, put into the small frying pan with 1 teaspoon of olive oil and the hazelnuts and cook until golden, then add the maple syrup or honey and remove from the heat * Line the beans up and cut off the stalks, then put them into the large pan, cover with boiling salted water and the lid * Cook for 4 minutes, then add the greens, tearing up any larger leaves * Pour the wine into the sausage pan and let it bubble away while you check on the beans and greens * If done, use a slotted spoon to transfer them to a colander to drain, leaving the pan of water on the heat * Tear the broccoli tips into the sausage pan, then slice and add the stalks, along with the passata * Add the gnocchi to the pan of water the greens were cooked in and pop the lid on * Mix the extra virgin olive oil, vinegar and a pinch of salt and pepper in a serving bowl, tip in the drained greens and toss to coat, then scatter over the crispy nuts and bacon * When the gnocchi have been floating for a couple of minutes, drain them and toss with the sauce * Season to taste and serve in the pan, or on a nice platter, drizzled with yoghurt

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• For the gnocchi • 4 spicy higher-welfare sausages (at least 80% meat) • 2 teaspoons fennel seeds • 2 sprigs of fresh rosemary • 125 ml Chianti • 200 g tenderstem broccoli • 700 g passata • 400 g gnocchi • 2 tablespoons fat-free natural yoghurt • For the greens • 2 rashers of higher-welfare smoked streaky bacon • olive oil • 40 g blanched hazelnuts • 1 teaspoon maple syrup or runny honey • 200 g fine green beans • 300 g mixed greens, such as curly kale, Swiss chard, cavolo nero, spring greens and Brussels tops • 1½ tablespoons extra virgin olive oil • 1½ tablespoons sherry vinegar

pan, high heat • Food processor (thick slicer)

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Sausage gnocchi with warm kale & bean salad

Ultimate pork tacos with spicy black beans & avocado green salad • • • • • • • • • • • • • • • • • • • • •

For the pork 350 g skinless higher-welfare pork belly 1 heaped teaspoon fennel seeds 1 heaped teaspoon sweet smoked paprika For the beans olive oil 1 good pinch cumin seeds spring onions cloves of garlic 1 x 400 g tin of black beans For the salad 1 fresh red or green chilli 2 little gem lettuces ½ a bunch fresh coriander 1 ripe avocado 1 large ripe tomato 1 eating apple low-salt soy sauce 1 tablespoon extra virgin olive oil 1 lime To serve

• Lingham’s chilli sauce • 4 tablespoons fat-free natural yoghurt • 8 corn taco shells

Ingredients out • Large frying pan, medium-high heat • Medium frying pan, medium heat START COOKING * Cut the pork into 1cm dice and tip into the large frying pan with the fennel seeds, paprika, salt and pepper, and stir regularly * Put 1 tablespoon of olive oil and the cumin seeds into the medium frying pan * Trim, slice and add the spring onions, squash in the unpeeled garlic through a garlic crusher, then stir in the beans and their juices, and simmer * Finely slice the chilli, lettuce and most of the top leafy half of the coriander, then halve, destone, peel and chop the avocado, along with the tomato * Toss and pile all this on a platter, coarsely grating or matchsticking the apple on top * Ripple a little chilli sauce through the yoghurt in a small bowl * Stir, mush and season the beans to taste * Drizzle the salad with a little soy sauce, the extra virgin olive oil and lime juice, then toss together * Drain the fat from the pork pan, then serve everything straight away, with a pile of taco shells and all the other elements, sprinkled with the remaining coriander leaves

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Winter Warmth

Soups

Chicken soup • 2 chicken breasts/thighs (if using thighs, remove the skin and then de-bone after cooking) • 2 cloves garlic, crushed • 1 large onion, chopped • 3 medium carrots • 2 sticks celery • 1 large potato/sweet potato/ butternut squash • 1l hot chicken stock • 1tsp mixed herbs (optional) • 1tbsp oil

* In a large pan, heat the oil. * Put the chicken in the pan and cook for about 5 minutes to brown the surface of the chicken. Remove from pan and set aside. * Add the onions, garlic and carrot and celery to the pan and fry for about 4-5 minutes, just until the ingredients are soft. * Add the stock, chicken, potatoes and mixed herbs. Bring to the boil and then turn down the heat to simmer for 45 minutes with the lid on. * This will produce a thin soup, it’s delicious this way but i like to thicken it using a roux sauce. * Keeps for 3 days in the fridge or a month in the freezer. Enjoy!

Potato and leek soup • • • •

• • • •

1 onion, chopped 3 garlic cloves, crushed 2 leeks, white part, washed well 6 potatoes, chopped into cubes, adjust according to size of potatoes 1 vegetable stock cube Water Salt and pepper Oil

* Cook onion and garlic in oil * Add chopped leek and stir till a little cooked * Throw in the potatoes, then cover with water * Let the water boil * Throw in the stock cube and some salt and pepper * Let simmer for 20 to 30 minutes, or until potato is soft. * Let stand to cool slightly, then blend with a stick blender or in batches in a blender. * You can then freeze in serving size portions if desired.

Curried sweet potato Cream of tomato soup and butternut soup

• • • • • •

2 sweet potatoes (peeled then cut into chunks) Half-1 butternut squash (peeled then cut into chunks) 1 red onion (finely chopped) 2 cloves of garlic (peeled, crushed then finely chopped) Mixed herbs Curry powder (any heat) 2 vegetable stock cubes Enough water to cover the vegetables in the pan.

* Fry the onions, mixed herbs & garlic in a little oil. * Add the potatoes, butternut squash, stock cubes and water then bring to the boil. * Keep at a simmer then add curry powder (one teaspoon of hot, 1.5/2 of medium- up to personal taste) * Simmer for 20 minutes or until the vegetables are cooked and soft. * Blend with handheld blender or let cool then put into normal blender. * Serve with bread.

* Boil tomatoes, cool them and peel off its skin. * Blend the tomatoes with ginger-garlic paste, and garam masala in a fine paste. * Heat butter in a pan. * Add the blended mixture to the pan. * Add milk to the mixture and bring to boil. * Add warm water and keep on boiling. * Mix cornflour with 2-3 tbsp of cold water and add it to the pan to make the soup it thick. * Add salt and boil the soup for some time. * Garnish with pepper powder and fresh cream (optional). * Enjoy it with fried bread slices.

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• •

• tomatoes - 3 • ginger - garlic paste - 1/2 tsp • garam masala (ground cinnamom, cardamom, 4. bay leaf and cloves) - 1 tsp • water - 2 cups • corn flour - 1 tsp • black pepper - pinch • milk - 1/4 cup • butter - 1 tbsp • bread - 2 slices • salt - pinch

classic cocktails

One martini is just right, two is too many, three is not enough. ~Ja mes Thurber

• • •

Godfather Bourbon Godfather French Connection

Ingredients 3 Centilitres Vodka 1 Centilitre Amaretto Instructions Pour vodka and Amaretto over ice in an old fashioned glass and serve.

Flying Grasshopper Similar Drinks • • • •

Grasshopper Green Fizz Alexander Golden Cadillac

Ingredients 2 Centilitres Vodka 2 Centilitres Crème de Cacao (White) 2 Centilitres Crème De Menthe (Green) Instructions Stir all ingredients with ice then strain into a cocktail glass and serve.

Daiquiri

Similar Drinks • Safe Sex On The Beach • Sex On The Beach (Modern) Ingredients 4 2 4 4

Centilitres Centilitres Centilitres Centilitres

Vodka Peach Schnapps Orange Juice Cranberry Juice

Pour all ingredients into shaker with ice and shake well then pour drink into glass. Garnish with Orange Slice

Instructions Stir ingredients with ice, strain into a chilled cocktail glass, and serve

Alexander Similar Drinks

Similar Drinks

•

Brandy Alexander

Ingredients

• • • •

Screwdriver Tequila Sunrise Sex On The Beach Bronx

2 Centilitres Gin 2 Centilitres Crème de Cacao (White) 2 Centilitres Cream

Ingredients

Instructions

4.5 Centilitres Vodka 1.5 Centilitres Galliano 9 Centilitres Orange Juice

Put all ingredients with ice in a shaker and shake then strain into a Cocktail Glass. Garnish with nutmeg and serve.

Metropolitan

Instructions Pour vodka and orange juice into a collins glass with ice cubes and stir then float Galliano on top and serve.

Ingredients 3 1 1 1

Parts Brandy Part Vermouth (Sweet) Teaspoon Sugar Dash Angostura Bitters

Instructions

9 Parts Rum (Light) 4 Parts Lime Juice 1 Teaspoon Sugar (Powdered)

In a shaker half-filled with crushed ice, combine all of the ingredients. Shake well. Strain into a cocktail glass

Shake all the ingredients together with ice in a shaker then strain into a cocktail glass. Garnish with a lime slice and serve.

4.5 Centilitres Scotch 1.5 Centilitres Vermouth (Dry) 1.5 Centilitres Vermouth (Sweet) 1 Dash Angostura Bitters

Harvey Wallbanger

Ingredients

Instructions

Ingredients

Instructions

Similar Drinks • Mai Tai • Frozen Banana Daiquiri • Frozen Daiquiri

Rob Roy (perfect)

Godfather Similar Drinks • Bourbon Godfather • Godmother • French Connection Ingredients 3.5 Centilitres Scotch 1 Centilitre Amaretto Instructions Pour ingredients over ice in an old fashioned glass and serve

thirty-nine

Similar Drinks

Sex On The Beach

thirty-nine

Godmother

Where to buy

Jhb - Dbn - Pta - Cpt

forty-one

macaroons

t’s a bone of contention in the food fraternity which is more correct: macaroon or macaron. We think the ‘oo’ variation is slightly more fitting, but let’s be honest, a rose macaroon by any other name would taste as sweet. The French – obviously – were the ones to perfect the idea of two meringue-like moons delicately glued together with chocolate ganache or buttercream filling. The confectionary as we know it today was created in the early 1900s in Paris, but many countries, even the notoriously neutral Swiss, favour their own variations in texture, sweetness and consistency. And while many in South Africa may be partial to familiar favourites like pistachio and vanilla, some local bakers are coming up with game-changing flavours such as peppermint crisp tart, Amarula and caramelised white chocolate, pina colada and rooibos. In the interests of thorough research, we feel it’s imperative to try them all. Here’s our pick of where to start in your city.

Johannesburg Order from a choice of eight flavours, including lemon, vanilla, coffee and strawberry. Price: R220 per kilo.

Choose from flavours such as chocolate, salted caramel, white chocolate chai, orange, pistachio, blueberry, strawberry, Earl Grey and vanilla pecan praline. Price: R8 each.

Flavours include coconut, cherry and coffee. Price: R24.25 per pack of 10.

Buy a range of chocolate ganache macaroons from Daniela’s Deliciously Decadent as well as Lazeeza’s own red velvet macaroons with cream cheese filling. Also get pistachio burfee macaroon – a fusion of the Indian sweetmeat with traditional Parisian macaroon. Price: R90 for a box of 10.

Order macaroons in flavours such as caramel and salted butter; pistachio; pistachio and raspberry; blackcurrant; lemon and basil; strawberry and white couverture chocolate; rose and coconut and white couverture chocolate from this caterer and cooking class teacher. Price: R130 for 12; R25 for large macaroons.

Durban Daniela Dotan makes over 30 different flavours of macaroons to order, a wide variety of which are available each day. Try the chocolate ganache-filled macaroons in flavours like chocolate; vanilla; strawberry; pecan caramel; lemon; peanut butter and Maldon salt; coconut; champagne and vanilla; red velvet; chai; mocha; cassis; and blueberry. Thereâ&#x20AC;&#x2122;s also a new range of butter-cream macaroons; flavours change each week but may include the likes of orange cream, peppermint crisp, liquorice, or fig and vanilla. Price: R12.50 for each chocolate ganache macaroon, or R120 for a box of 12. R7 for those with butter-cream. (Also visit Danielaâ&#x20AC;&#x2122;s Deliciously Decadent in Umhlanga)

Order ahead for macaroons of a variety of flavours.

Cape Town Enjoy your macaroons with a cup of artisan tea in this dramatic Waterfront coffee shop, or pick up a box to go. Flavours vary, but can include praline, coffee, blueberry, caramel, chocolate cherry, chocolate, coconut, pina colada, honey and saffron, rose, mocha, passion fruit, hazelnut, pistachio, vanilla, strawberry and lemon. Price: R8.50 for one, or three for R25.

Sample macaroons in chocolate, coffee, pistachio, raspberry, vanilla, coconut, blackcurrant, caramel, and chocolate-caramel flavours. Price: R6 each. (Also see stores in Newlands and Gardens.)

Look out for macaroons by Swoon Treats which will amaze you in flavours such as peppermint crisp tart; passion fruit and basil; pina colada and carrot cake; as well as the usual chocolate, peanut butter, pistachio and so on. They are available at the Saturday market from 9am to 2pm. Price: R10 each.

Buy macaroons singly or in gift boxes with the following flavours: hazelnut praline, Madagascan vanilla bean, intense dark chocolate, pistachio, espresso, raspberry, blueberry, choc-orange and maple and pecan. Price: R8.50 each.

Order chocolate, coffee, coconut, mint, orange, blueberry or cranberryflavoured macaroons, each filled with chocolate ganache made from the corresponding Lindt Excellence range. Price: R8 each.

Macaroons are made to order in flavours like chocolate, hazelnut. Phone ahead to get a quote.

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Pre and post I

Fruit Smoothies

Fruit smoothies are a refreshing choice before a workout as they are rich in carbohydrates and high-quality protein. Try blending 1/2 cup plain, low-fat yoghurt with 1/2 cup fruit and 1 cup fruit juice. People generally tend to skip fruit and other foods that are high in carbohydrates, instead preferring to eat a protein snack. But protein does not break down fast enough to become fuel for a workout. However, the carbs from the fruit break down quickly and provide you with instant energy.

Protein shakes These are very popular among gym-goers. The muscles are made up of protein and they helps in the development of bones and even skin. So protein forms an important food group. Drinking a good quality protein shake will fulfil the correct protein requirement, especially for athletes, professional body-builders and people indulging in vigorous exercise. Consult a dietician to know the recommended daily dose, if you wish to consume a protein shake.

Oats Oats are a rich source of fibre. They gradually release carbohydrates into your bloodstream which keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. So you can enjoy some oatmeal with milk, 30 minutes before exercising.

f you're wondering what to eat before and after a workout, fret not. We give you a list of healthy options to satiate your hunger and keep you energised. Not eating before a workout, is a complete myth. Dieticians recommend eating a healthy snack before exercise as it serves as fuel for the body and maximises our efforts and results. Eating before a workout also helps to prevent low blood sugar, which can cause headache and fatigue. You can choose from the list of foods given below and eat at least 30-45 minutes before your workout.

Whole grain bread with eggs A slice of whole grain bread is a good source of carbohydrates before your workout. You can top it with honey or jam or peanut butter for more fuel or enjoy it with 1-2 hardboiled eggs for high-quality protein. If you are hitting the gym mid-morning, this could be an ideal combination, as it has about 30-40 grams of carbohydrates and 15 to 20 grams of protein.

Bananas Bananas are rich in digestible carbohydrate, which provides us with enough energy to workout. It also has high amounts of potassium, which helps to maintain nerve and muscle function. The body doesnâ&#x20AC;&#x2122;t store potassium for very long, so you can have 1-2 bananas with a cup of yoghurt, half an hour before your workout to keep your potassium levels high. You can also have a banana milkshake, which will give your body sufficient amounts of carbohydrates and protein.

What to avoid You should not have heavy meals comprising toast with cheese, butter and fatty foods before working out, as fat leaves the stomach very slowly, making you feel full and sluggish during workouts. Eating too much can also cause indigestion, sluggishness, nausea and vomiting.

workout foods Protein shakes Protein shakes like whey protein or hydrolysed protein is an ideal post -workout food for people where protein requirements are very high, such as professional bodybuilders or athletes. However, natural foods are the best, safe choice.

Sandwich wraps Whole grain wraps or paneer sandwiches are loaded with wholesome carbohydrates as well as protein, which can serve as a postworkout food. For chicken lovers, a chicken sandwich can serve the purpose.

For non-vegetarians, eggs are the best source of protein. Thereâ&#x20AC;&#x2122;s protein in both the yolk and the white of an egg. Along with eggs, a glass of Orange juice provides plenty of carbs and vitamin C.

Dried fruits and nuts If you are short on time and cannot whip up a healthy snack, dried fruits and nuts are a simple solution. A vegetable paneer sandwich with dried fruits and nuts can be a readily available option. Nuts also have a high protein content, and fruits will provide you with simple carbohydrates to replenish your muscle glycogen quickly.

Fruit salads Another healthy option is a fruit salad with a variety of seasonal fruits to provide carbohydrates, vitamins, minerals and enzymes to the body. Enzymes help your body to break down nutrients so they can be delivered to your tired muscles and replenish them. Pineapple is also known to have anti-inflammatory properties to help your muscles recover. Kiwi aids with digestion and helps break down amino acids. All fruits offer the benefits of antioxidants.

Muesli, milk and yoghurt Whole grain cereals such as muesli are loaded with protein, carbs and other important vitamins and minerals. This can be an ideal post-workout meal, especially for vegetarians, when taken in combination with milk which is an easily digestible and complete source of both casein and whey protein.

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Eggs and orange juice

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hunting for hidden dimensions

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Treat yo'self

Marble cake • • • • • •

2 cups all purpose flour 2 tsp baking powder 1/4 tsp salt 2 eggs 1 tsp vanilla extract 3 tbsp cocoa powder (or) 1/4 cup of melted unsweetened chocolate chips • 1/2 cup vegetable oil (or) unsalted butter • 1 cup sugar

* Preheat oven to 175 degree Celsius. Grease the baking pan, set aside. * Mix together- flour, baking powder and salt. * In a large bowl, cream together butter or oil with sugar. * Add eggs and vanilla extract. * Using a hand mixer, mix the dry ingredients in the egg batter. Reserve 3/4 cup of this batter and pour the remaining into the prepared pan. * Stir cocoa in the reserved batter. Using a tablespoon, drop chocolate batter spoon by spoon on the white vanilla batter. Swirl it using a butter knife. * Bake for 30-35 minutes. Enjoy!

Cheesecake • Crushed biscuit powder 100gms • Cheese 50gms • Butter 50gms • Milk 150ml • Sugar 50gms • Eggs • Fresh cream • Vanilla essence • Shaped detachable mould

* Add butter into biscuit crumbs and mix well and take it into the shaped detachable mould fill it evenly and press the crumbs against the mould refrigerate at least 10 minutes. * Take pan and heat the milk add sugar keep stirrin till it dissolves add one yolk without egg white in the milk. * Add grated cheese into milk turn off the stove after 5 minutes. * Take the milk into flat pan and let it cool down let it cool for 2 3 minutes. * And take crumb and pour it in it and refrigerate for 15-20 minutes. * And it’s ready!

Fudge • 1 tin sweetened condensed milk • 50g unsalted butter, cubed • 350g milk chocolate, roughly chopped

* Line a slice pan with baking paper and set aside. * In a microwave safe bowl, place the butter and condensed milk and heat on high for 2 minutes. * Remove from microwave oven and add the milk chocolate. Stir constantly until chocolate is melted. * Pour mixture into the slice pan. * Refrigerate until set which is approximately 2-4 hours. Slice into bite size pieces

Red velvet cake

• • • • • • • • • •

2 1/2 cup all purpose flour 2 tbsp cocoa powder 1/2 tbsp salt 1 1/2 sugar 1 1/2 cup vegetable oil 2 large eggs 1/2 to 1 tbsp of red food colour 1 tsp vanilla extract 1 cup buttermilk 1 1/2 tsp baking powder 2 tsp white vinegar (optional) Cream cheese frosting recipe2 cups of powdered sugar 4 oz of cream cheese, softened at room temperature 2 tbsp of unsalted butter, softened at room temperature 2 tbsp of milk 1 tsp of vanilla extract

* Preheat oven to 250 degree. Line 2 baking pans with parchment paper. Set aside. * In a bowl, mix together the flour, baking powder, cocoa powder and salt. * In a large bowl, cream together the sugar, oil, eggs and vanilla extract. * Add half of the dry ingredients in the egg mixture. * Mix on low speed until well combined. * Add the remaining dry ingredients, mix well. * Divide the batter evenly among the two baking pans, pop them in the oven and bake them for about 25 minutes or until cooked through. * Allow them to cool completely. * To make the frosting, in a large bowl, cream together (using a hand mixer) the butter, cream cheese, sugar, vanilla and salt. * Add enough milk, until the frosting is nice and creamy. * Place one of the cakes in a tray, spread frosting evenly. * Place the other cake on top, and frost all over the top and sides of the cake.

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• • • • • • •

Homemade Ice Cream

Peach and Toasted Pecan Ice Cream • • • • • • • • • • • •

3/4 cup sugar 2 tablespoons cornstarch 1/8 teaspoon table salt 2 cups milk 1 cup heavy whipping cream 1 egg yolk 1 1/2 teaspoons vanilla bean paste* 1 cup peeled and coarsely chopped peaches 2 tablespoons light corn syrup 1 1/2 tablespoons butter 1 cup coarsely chopped pecans 1/4 teaspoon kosher salt

* Whisk together first 3 ingredients in a large heavy saucepan. Gradually whisk in milk and whipping cream. Cook over medium heat, stirring constantly, 10 to 12 minutes or until mixture thickens slightly. Remove from heat. * Whisk egg yolk until slightly thickened. Gradually whisk about 1 cup hot cream mixture into yolk. Add yolk mixture to remaining cream mixture, whisking constantly. Whisk in vanilla bean paste. Cool 1 hour, stirring occasionally. * Meanwhile, cook peaches and corn syrup in a small saucepan over medium heat, stirring often, 4 to 5 minutes. Coarsely mash, and let cool 30 minutes. Stir peach mixture into cooled cream mixture. * Place plastic wrap directly on cream mixture, and chill 8 to 24 hours. * Meanwhile, melt butter in a small skillet over medium heat; add pecans, and cook, stirring constantly, 8 to 9 minutes or until toasted and fragrant. Remove from heat, and sprinkle with 1/4 tsp. kosher salt. Cool completely (about 30 minutes). * Pour chilled cream mixture into freezer container of a 1 1/2qt. electric ice-cream maker, and freeze according to manufacturer’s instructions. (Instructions and time may vary.) Before transferring ice cream to an airtight container for further freezing, stir in pecan mixture. *Vanilla extract may be substituted

Blueberry Chocolate Chip Ice Cream • • • • • •

2 cups picked-over blueberries 3/4 cup sugar 1/8 teaspoon salt 1 cup whole milk 1 1/2 cups heavy cream 3/4 cup mini semisweet chocolate chips or chopped dark chocolate

Method

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* In a saucepan bring blueberries, sugar, and salt to a simmer over moderate heat * Mashing berries with the back of a wooden spoon or a potato masher. * Simmer, stirring frequently, about 5 minutes or until sugar is completely dissolved. * Cool slightly, then transfer to a blender and purée with milk until smooth. * Stir in cream. (If you’d like a smoother, seedless ice cream, strain mixture through a fine mesh sieve, pressing on solids with back of a spoon.) * Cover and chill for at least 2 hours or until thoroughly chilled. * Freeze mixture in an ice-cream maker according to manufacturer’s instructions. * At the very last minute, stir in chocolate chips, * Transfer to an freezer-safe container and put in freezer to harden completely.

PASTA - ITALYâ&#x20AC;&#x2122;S GIFT TO THE WORLD

Although researchers claim pasta to be a Chinese invention that was brought to Italy by Marco Polo after his famous trip to the Middle Kingdom in the 13th century, there is no doubt that Italian cooks changed it to what we know as the nourishing and versatile food that we know. Pasta consists of flour, water, salt and sometimes egg (for egg noodles). Over the centuries Italians invented a myriad of shapes and sauces to enhance the basically bland taste of pasta. Pasta in Italy is always served in small portions (90 grams uncooked) after the first appetizer. Only recently, North American restaurateurs have started serving pasta as a main course, after discovering that expensive proteins like seafood, meat sauce, and blending them with bulky pasta can stretch bacon. This basic food has now become so famous that there are several manufacturers outside of Italy, namely in France, Germany, the U S A, Argentina and Spain just to name a few, but connoisseurs agree that Italian dry pasta manufacturesâ&#x20AC;&#x2122; products are superior in taste. They use hard durum flour from Canada. De Ceccho, Barilla, Del Verde are highly recommended brands. In Canada Primo, Italpasta, and Catelli are famous and represent good value. The difficulty of pasta production is its simplicity and purity. There are only a few ingredients and everything must be in perfectly proportions for satisfactory results. Pasta has evolved into an extraordinary number of varieties ands shapes. The names of some shapes vary according to area of origin. Here are pasta categories and their specific shapes:

Johannesburg Order from a choice of eight flavours, including lemon, vanilla, coffee and strawberry. Price: R220 per kilo.

Choose from flavours such as chocolate, salted caramel, white chocolate chai, orange, pistachio, blueberry, strawberry, Earl Grey and vanilla pecan praline. Price: R8 each.

Flavours include coconut, cherry and coffee. Price: R24.25 per pack of 10.

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Award-winning restaurateur gets ready for

MasterChef

Reuben Riffel

-Net confirms that Reuben Riffel will appear as a permanent Judge on the third Season of the broadcaster’s hit cooking series MasterChef South Africa. Riffel will be joining Benny Masekwameng and Pete Goffe-Wood as his friend and fellow chef, Andrew Atkinson, hands the reins over to him. Andrew, who was known for his ability to balance incredibly high culinary standards with a generous level of empathy towards Contestants, was on the judging panel for Seasons 1 and 2 of the series. At the end of 2013 he received an offer to fill the full-time position of Executive Chef for a hotel chain in Johannesburg - an opportunity that he could not refuse. Andrew’s permanent responsibilities in his new role mean that he can no longer commit himself to the busy schedule of the filming of the series. “MasterChef South Africa exposed me to a diverse variety of wonderful, talented

cooks from all corners of our beautiful country,” says Andrew. “Being on the show was an incredible experience, especially because I was flanked by two great colleagues, Pete and Benny. I can’t think of a better choice than Reuben to join them. We’ve been friends for many years and I have no doubt that he will do the role of MasterChef judge justice.” Reuben Riffel began his career in the town that he was born – Franschhoek. He started off at the Monneaux restaurant, establishing it as one of the Top 10 restaurants in South Africa, before moving to Cambridge, UK. After racking up rave reviews abroad, he returned to his roots and his flagship restaurant Reuben’s currently finds its home in Franschhoek. In 2009, Riffel opened his second Reuben’s at a boutique country hotel in the Robertson wine valley, and shortly thereafter the third Reuben’s was opened at the V&A Waterfront in Cape Town. His awards list includes that of Chef of the

Year and Restaurant of the Year in the Eat Out awards of 2004, and Reuben’s in Franschhoek was ranked in South Africa’s Top 10 restaurants for three consecutive years. In addition to his successful restaurant portfolio, Reuben has also published 3 bestselling cookbooks. Says Riffel: “Ever since the first Season of MasterChef, my family and I have been big fans. Everyone was so proud of me when I appeared on the show as a guest in Season 1 and I was lucky to spend some time with the Contestants. Their enthusiasm and eagerness made me realize how privileged I am to be working in this industry. I’m excited to join my good friends Pete and Benny in the kitchen, and hope to make a positive contribution to the show. I wish Andrew all the best of luck with his new venture as I’m sure there will be many people that will miss his presence in the series.”

Diabetes

Diabetes affects how your body uses blood glucose (sugar). Glucose is vital to your health because it is an important source of energy. If you have diabetes, it means you have too much glucose in your blood, which can lead to serious health problems, such as kidney damage, poor eyesight and an increased risk for heart disease.

How do you manage it ? * Eat at least three balanced regular meals a day, including a wide variety of foods in your diet. * All vegetables should be eaten and enjoyed – fill at least half your plate at each meal with vegetables. * Mealies, potatoes and sweet potatoes count as starch; it is critical to control their portion sizes. * All fruits can be eaten and must be included in the diet. Aim for 3-5 portions a day but have no more than 1 serving at a time. * Plan your meals around small portions of starchy foods that are rich in soluble fi bre, such as oats, oat-bran, bran cereals, sweet potato, beans, lentils and low-GI bread.

* Reduce your intake of sugar and highly sweetened foods – but there is no need to cut out the use of sugar completely. * Cut back on fats, especially saturated fats such as butter, chicken skin and fat on meat. Also, avoid processed meat; use fat-free or low-fat dairy products; and choose avocado, nut, canola or olive oil when cooking. * When eating out, choose meals such as vegetable soup, dressing-free salad, grilled fish, grilled chicken with no skin, baked potato or rice and vegetables. Cut down on fast foods, convenience meals, toasted sandwiches, vetkoek, fried fish and chips, pies and pastries. * There is no need to buy special diabetic food. They can be high in fat and fructose and are unlikely to help with weight-loss or blood glucose control.

* Avoid using fructose as a sweetener as high intakes have been linked to insulin resistance and eye damage. * Losing weight can dramatically improve your blood sugar control – change to a healthier way of eating, control your portions and increase your physical activity. * Use salt in moderation as it is linked to high blood pressure. * Alcohol should be consumed in moderation – no more than 1-2 drinks per day. Always take alcoholic drinks with a meal or snack, and not on an empty stomach. See a registered dietician and follow an individualised eating plan – visit www.adsa.org.za

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* Exercise for at least 30 minutes every day.

Best meal to cook on a

ating can be a challenge sometimes, but it can also be one of the most fun and rewarding things you can do. Part of the challenge is often finding the right thing to do on a first date. If you have been in a rut when it comes to first date ideas, maybe you should try something you’ve never done before. Some people are a little nervous when it comes to cooking for someone else, but even if you haven’t done much cooking, there are some delicious meals you can prepare that will impress your date. The best part about cooking for someone else is that it gives you an opportunity to serve the person you are with, and that alone will start things off on a good note. The following are some easy but delicious things you can cook on a date with someone new.

Pasta, Bread, and Salad

There are dozens of pasta dishes that are easy to make but taste really great. You can buy noodles for any kind of pasta at your grocery store; for example, you can make fettuccine Alfredo pasta with mostly pre-made ingredients. Buy the pasta and the sauce, and then grill up some chicken to place on top, add a salad, and then you have a nice meal. Fettuccine Alfredo with Chicken can be made in thirty minutes.

Enchiladas and Rice

Most people love Mexican food, and many Mexican dishes are simple to make, for instance enchiladas are as easy to prepare as they are delicious. All you need is to grill chicken with enchilada seasoning, and then wrap the chicken and some cheese in a soft tortilla. You can buy enchilada sauce at the store to pour over the enchiladas, then prepare rice and put it all in a baking container to bake. Add black beans to the mix to have the perfect meal.

Grilled Meats

Before cooking for anyone, it’s always a good idea to find out if your date is a vegetarian. If not, grilling anything can be an easy thing to do. Go to the store and pick up some chicken, burgers, or fish, and add the appropriate seasoning for the centerpiece of your meal. Simply add a salad, rice, or potatoes, and your meal will be filling and perfect.

Buffet-Style Salad

If you want to be healthy, you can always create a salad bar in your home. Buy a few heads of lettuce and chop them up nicely, and then buy a wide-selection of vegetables. You can make homemade salad dressing with dressing mixes you can buy at the store. You can also grill up some chicken slices and boil some eggs in order to add protein to the mix of salad bar options. Most people will enjoy a hearty salad, and you could bake some brownies for desert. Cooking can be a great way to win over a person’s heart. If you have made a meal for a date, that can be a great way to start off the conversation. Your effort to make the evening special for someone you are just getting to know will create a wonderful setting for you both to get to know each other. So, take a chance and cook for your next date.

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performance at the Global Final will undoubtedly be exceptional,” says Tim D Philips. Brent stunned the judges with his signature style, innovation and attention to detail across all four challenges. In the first, “Al Fresco,” Brent created the fresh “King Alfonso’s Summer Punch” featuring Tanqueray No. TEN, and in the second challenge, “After Dark,” he presented the theatrical Alfred Hitchcock-inspired “Night Flight” with Caol Ila 12 YO, replete with an accompanying crow to compliment his theme. In Day 2’s “The Real McCoy” challenge, Brent impressed judges with “Mama Kuru’s Lucky Pot Pie” featuring Ron Zacapa Centenario, and in the “Tribute to a South African Icon” challenge, Brent presented a tribute to his father with “Beyond the Pines” featuring Johnnie Walker Blue and Gold Label Reserve. The skills and talent of WORLD CLASS™ bartenders are honed using the collection of fine spirits from the Diageo Reserve luxury portfolio – JOHNNIE WALKER® BLUE LABEL™ Blended Scotch Whisky, JOHNNIE WALKER® PLATINUM LABEL™ Blended Scotch Whisky, JOHNNIE WALKER® GOLD LABEL RESERVE™ Blended Scotch Whisky, The SINGLETON™ Single Malt Scotch Whisky, CÎROC® Ultra-Premium Vodka, KETEL ONE® Vodka, TANQUERAY® No. TEN™ Gin, DON JULIO® Tequila, RON ZACAPA® Rum, Bulleit® Bourbon, CAOL ILA™ Islay Single Malt Whisky, LAGAVULIN™ Islay Single Malt Scotch Whisky and Talisker Single Malt Scotch Whisky.

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Brent Perremore

Brent Perremore has been selected to compete in the WORLD CLASS Global Final, 2014. Brent Perremore of Orphanage Cocktail Emporium in Cape Town was crowned South Africa’s best mixologist yesterday after a mix-off against six competitors at the WORLD CLASS National Final, held at the World Class Mansion at Cape Town’s Marly Hotel. Brent Perremore will now go on to represent South Africa in the world’s most prestigious mixology competition, the DIAGEO RESERVE WORLD CLASS™ Global Final to be held in the UK later this month. Now in its sixth year, the DIAGEO RESERVE WORLD CLASS GLOBAL FINAL is the industry’s most respected and prestigious mixology competition, wherein over 50 of the world’s best bartenders compete in a series of innovative challenges in a bid to be crowned the World’s Best Bartender. This year’s WORLD CLASS™ Global Final, which takes place in Scotland and London from 28th July – 1st August, promises to be the most impressive yet, with the creation of WORLD CLASS™ LIVE, including the takeover of an iconic London landmark and presenting the contenders with literary-inspired cocktail challenges. “Winning the opportunity to compete in the Global Final is a great honour. WORLD CLASS is about elevating the standard of mixology across the world, and I am very excited to represent South Africa in London and Scotland,” says Brent Perremore. His performance was judged best at the National Finals by a panel of esteemed judges, including 2012’s WORLD CLASS Champion, Tim D Philips and celebrity Chef Pete GoffeWood, who ranked him in the top spot over the four timed challenges. “During all challenges, Brent displayed exemplary understanding and knowledge of spirits; lively interaction with the judges; originality and entertainment value; and his aromatics, flavour balance and overall presentation were superb. His

My top

Jozi foodie finds -

for R50 or

Less

While I am a selfconfessed food snob who revels in fine dining and gourmet food, I do sometimes struggle to justify paying an exorbitant price for a meal. Also, sometimes I don't want an intricately plated dish: I just crave quick, easy comfort food. Although everyone has their favourite among the popular local franchise takeaways, there are a few spots that are not as well-known and offer just as good, if not better, takeaway fare.

Until Mexican Fresh opened in Bryanston and Craighall, there was really nowhere in Jozi where one could get fresh, delicious Mexican food. Mexican Fresh promises authentic Tex-Mex cooking, specialising in burritos, nachos, fajitas, tacos and quesadillas, all available in your choice of vegetarian, beef, chicken or prawn, made spicy or not. The jalapeño poppers (battered spicy jalapeño peppers stuffed with melted cheese and served with sour cream and salsa) are just R32 and will keep you coming back for more. Mexican Fresh is also licensed, and make a mean frozen margarita.

2. Fateema’s

If comfort food is what you’re after, a healthy meal just doesn’t hit the spot. Fateema’s in Braamfontein offers biryanis, curries, burgers and hotdogs, and about 10 variations of each of these. For example, you can order a chicken mayo sandwich with chips, salad, cheese or the “works”which is all of the above. Quite often places which make delicious “street” food don’t have the best hygiene standards, but I’m happy to report that Fateema’s is absolutely spotless, with a show kitchen, so you can see exactly how your food is prepared. My meal of choice is the humble chip roll - crispy, tangy slap chips with chilli sauce in a soft roll for R16, washed down with a Coke, of course.

3. Simply Asia

While Simply Asia is a franchise sit-down restaurant, its prices are reflective of a takeaway. Food is prepared by Thai chefs, resulting in authentically Thai dishes. To start, try the chicken spring rolls for R36 or the dim sum combo for R40. For mains, try their bestseller, the ba- mee prik phao noodle dish (stir fried chicken with onions, peppers, spring onions, cashew nuts, fried garlic and roasted chilli paste tossed with yellow noodles) for R56.

4. The Schwarma Co

Situated in the heart of Norwood, The Schwarma Co is a charming Mediterranean/ Middle Eastern restaurant with a delicious menu. Try their beef and chicken schwarmas for R54, served in a pita with salad. Even if you aren’t vegetarian, the falafel laffa, at R48, is worth a try. The menu also offers a wide range of burgers and meat dishes such as steaks and ribs.

5. Toni’s Fish and Chips

I wouldn’t normally drive to Pretoria for a takeaway, but there is honestly nowhere in Jozi where one can get good, fresh fish and chips. Toni’s Fish and Chips offers melt-inyour-mouth hake (served with chips or rice, grilled or fried) for R49, along with gourmet wraps. Try the hake and calamari wrap (beer batter hake, fried calamari, spinach, fresh lemon, sweet chilli, tzatziki and chives) for R55.

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1. Mexican Fresh

Mexican Fresh

Fateema’s

Simply Asia

Contact Tel +27 (11) 269911, email info@ mexicanfresh.co.za, www.mexicanfresh.co.za Address Shop 17, Epsom Downs Shopping Centre, cnr. Sloane Street & William Nicol, Bryanston

Contact Tel +27 (11) 339-6106 Address 18 Biccard Street, Braamfontein.

Contact and address Their are many Simply Asia stores dotted around Johannesburg. Visit www.simplyasia. co.za to find the one closest to you.

The Schwarma Co

Toni’s Fish and Chips

Contact Tel +27 (11) 4831776, www. schwarmacompany. co.za Address 71 Grant Avenue, Norwood

Contact Tel +27 (82) 522 4867, www.tonifish.co.za Address 902 Pieneef Street, Villeria, Pretoria

hunting for hidden dimensions

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Why You Should Eat

Chocolate S

uperfoods don’t just come from your supermarket’s produce aisle. In fact those chocolate candy bars next to the gummy bears now qualify. Study after study proves that dark chocolate—sweet, rich, and delicious—is good for more than curing a broken heart. The secret behind its powerful punch is cacao, also the source of the sweet’s distinct taste. Packed with healthy chemicals like flavonoids and theobromine, this little bean is a disease-killing bullet. The only problem? Cacao on its own is bitter, chalky, nasty stuff. Enter milk, sugar, and butter—good for your taste buds, not always good for your health. Besides adding calories, these can dilute the benefits of cacao. So snack smart: Stick to healthy chocolate with at least 70 percent cacao (or cocoa, which is cacao in its roasted, ground form). As long as the content is that high, says Mary Engler, Ph.D., a professor of physiological nursing at the University of California at San Francisco, you can reap the benefits from eating only small amounts. Because of its high fat and sugar content, limit yourself to 7 ounces, or about four dark chocolate bars, a week.

Cough Relief One study found that chocolate quieted coughs almost as well as codeine, thanks to the theobromine it contains. This chemical, responsible for chocolate’s feel-good effect, may suppress activity in a part of the brain called the vagus nerve. Maria Belvisi, a professor of respiratory pharmacology at the National Heart and Lung Institute in London, says, “It had none of the negative side effects.” Codeine makes most people feel sleepy and dull—and doesn’t taste anything like fine chocolate.

Weight Loss If you’re wondering how you can add dark chocolate to your diet plan without putting on pounds, the good news is that it should be easier than you expect. Researchers from the University of Copenhagen found that dark chocolate is far more filling, offering more of a feeling of satiety than its lighter-coloured sibling. That is, dark chocolate lessens cravings for sweet, salty, and fatty foods. So if indulging in a bit of healthy dark chocolate should not only make it easy for you to stick to the small portion recommended for optimal health, but it should make it easier for you to stick to your diet in general. Jackpot!

Higher Intelligence Next time you’re under pressure on a work project, don’t feel so guilty about grabbing a dark chocolate bar from the vending machine. Not only will it help your body ward off the effects of stress, but it’ll boost your brain power when you really need it. A University of Nottingham researcher found that drinking cocoa rich in flavanols boosts blood flow to key parts of the brain for 2 to 3 hours, which could improve performance and alertness in the short term.

Candy as a diabetes foe? Sure enough. In a small Italian study, participants who ate a candy bar’s worth of dark chocolate once a day for 15 days saw their potential for insulin resistance drop by nearly half. “Flavonoids increase nitric oxide production,” says lead researcher Claudio Ferri, M.D., a professor at the University of L’Aquila in Italy. “And that helps control insulin sensitivity.”

Diarrhea Relief Both South American and European cultures have a history that dates back to the 16th century of treating diarrhea with cocoa. Modern-day science has shown they were onto something. Scientists at the Children’s Hospital Oakland Research Institute found that cocoa flavonoids bind to a protein that regulates fluid secretion in the small intestine, potentially stopping the trots in their tracks.

Reduced Stress UC San Diego researchers recently confirmed what your fat pants could have told them back in college: When times get tough, people tend to dip into the chocolate stash more often than they might otherwise. And as it turns out, that kind of emotional eating might not be such a bad thing. You know what kind of havoc stress and its sneaky sidekick cortisol can wreak on your body. Swiss scientists (who else?) found that when very anxious people ate an ounce and a half of dark chocolate every day for two weeks, their stress hormone levels were significantly reduced and the metabolic effects of stress were partially mitigated. After a breakup, break out a dark chocolate bar rather than a pint of ice cream.

Sun Protection London researchers recently tested chocolate flavanols’ sun-protecting prowess. After 3 months eating chocolate with high levels of flavanols, their study subjects’ skin took twice as long to develop that reddening effect that indicates the beginning of a burn. Subjects who ate conventional low-flavanol chocolate didn’t get the same sun protection. Watch for brands boasting high levels of the healthy compounds.

A Healthier Heart The latest research backs up claims that chocolate has cardiovascular benefits: In a 9-year Swedish study of more than 31,000 women, those who ate one or two servings of dark chocolate each week cut their risk for heart failure by as much as a third. Wish that was a serving each day? Another big, long-term study in Germany this year found that about a square of dark chocolate a day lowered blood pressure and reduced risk of heart attack and stroke by 39 percent. Most of the credit goes to flavonoids, antioxidant compounds that increase the flexibility of veins and arteries.

Happier Kids Women who ate chocolate daily during their pregnancy reported that they were better able to handle stress than mothers-to-be who abstained. Also, a Finnish study found their babies were happier and smiled more. Hmm, so your options are popping a piece of premium chocolate or sticking a pacifier in your screaming baby’s mouth?

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Diabetes Prevention

Dine with Me

Work Dinner Parties

GRADUATION

CROWDED HOUSE

Come Be Our Guest

Eid

Hanukkah

11 1 fifteen

ODD NUMBERS

Double Date Drinks

10 for a CROWD

COOKING

twenty-two

17 Day 6 TWO IS A COMPANY THREE IS A CROWD

Friends and Family

extend family

Christmas Braai

for the Rugby

Wedding at Home

EASTER

Double Date Drinks

Eid

CROWDED HOUSE

Come

Dine with Me

Work Dinner Parties Though you can easily apply these numbers to whatever size crowd you're cooking for, let's try a sample shopping list based on a guest list of 10 people.

Be Our Guest

• Eight appetizer pieces: appetizers should consist of two to three bites • Three ounces of dip or salsa (about 1/3 cup per person) • One cup of soup (less if it’s a thick soup, like chowder) • Three ounces of salad (about one cup) • Six ounces of meat or main entrée • Five ounces of starch (potato, pasta, or rice) • One and a half pieces of dessert

Hanukkah

11 1 fifteen

ODD NUMBERS

The amount of food you plan for your party can change depending on the time of day, type of food, or even by the people attending (have you watched teenagers eat?). But as a general rule, consider these guidelines for individual portions:

10 for a CROWD

8 17 Day 8 Chicken, beef, fish, or pork • Four pounds

Potato or pasta salads • Three pounds of potatoes One pound of dry pasta •

Hot dogs or sausage (main dish) • 20 hot dogs • Three pounds of sausage such as bratwurst or kielbasa

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Shellfish • Shrimp: two to three pounds, pre-cooked and peeled, or three pounds if raw and unpeeled • Clams and mussels: two pounds

GRADUATION

Guest-imating: How Much Food to Fix?

COOKING

TWO IS A COMPANY THREE IS A CROWD

Christmas Braai

Soups and stews • One half gallon if served as an appetizer • One gallon if served as a main dish

for the Rugby

extend family

Of course, how you mix and match what you are serving affects how much you should make. For any two main dishes, such as chicken and fish, four pounds total are necessary, not four pounds of each. But consider adding a pound to the total, as many will want to try both dishes. Drinks - Punch • One gallon for every 10 guests

Beer, wine and cocktails • Two drinks per person, per hour

Friends and Family

Green salads • Two to three large heads of lettuce, or two pounds green salad mix • Three cups of dressing

Wedding at Home

EASTER

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A limitededition Castle Milk Stout Chocolate

hocolate and beer lovers should move fast to get their hands on the new, limited-edition Castle Milk Stout Chocolate, made with real cocoa. With this rich and heady creation, the beer guru’s at The South African Breweries have innovated a delicious new taste experience for the Castle Milk Stout range. ‘Castle Milk Stout Chocolate is made with real cocoa, which is added in the brewhouse to ensure full release and development of the chocolate flavour,’ said SAB Consumer Science and Sensory Manager, Frieda Dehrmann. Using a selection of speciality malts to create a malty chocolate character, this richness is complemented by the creamy smooth taste of Castle Milk Stout. ‘Brewed with an alcohol content of 4.5%, Castle Milk Stout Chocolate is designed to be sipped and enjoyed by adult chocolate and beer lovers alike,’ said Castle Milk Stout general manager, Julian Remba. It should be poured as a normal Milk Stout is poured and will form a creamy, foam head. ‘The flavour is reminiscent of coffee laced with chocolate liqueur. It is full-bodied and filling with bittersweet hints around the edges,’ Dehrmann said. A Milk Stout, despite its name, is not is not made with milk but is brewed with lactose sugar for body and residual sweetness. Castle Milk Stout Chocolate can be enjoyed at any time on its own, when you’re looking to try something different or even when you get a chocolate craving. ‘It is the perfect accompaniment with winter desserts, such as sticky toffee pudding, rice pudding, bread and butter pudding, chocolate pudding or Tiramisu,’ said Remba. ‘Pair it with a fillet, sirloin or game meat and it is also great with rich oxtail stew,’ he added. Stocks of the extremely-limited Castle Milk Stout Chocolate will be available around the country in leading liquor retailers. ‘If you see the product and want to taste it, buy it immediately because you probably won’t get a second chance.’

Inglorious

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Foods

t the grocer’s, have you reached across a mountain of avocados for the biggest, fattest one? Condemned a knobbly sweet potato? Sneered at a strangely-shaped aubergine? It’s a normal process of natural selection. According to a BBC report, the Food and Agriculture Organisation (FAO) estimate that one third of all food produced for human consumption is lost or wasted before it’s eaten. Considering that there are a billion starving people in the world, it’s a crying shame. Thankfully, a genius new campaign has come to the rescue of produce that doesn’t fit the standards of ‘food beauty.’ ‘Inglorious Fruits & Vegetables’ is hoping to alter perceptions by honouring unsightly fruit and vegetables. Intermarché, the third largest supermarket chain in France, began the initiative. ‘Inglorious Fruits & Vegetables’ hijacks unsatisfactory farm produce that would otherwise be discarded, and sells it in their stores - either as is or in soups and juices - at a a 30% mark-down. The campaign was developed by advertising agency, Marcel Worldwide and it may go viral on social media. Would you be willing to eat lessthan-perfect fruit and veggies to get your five-a-day and save money?

Food myths

ave you ever wondered how good alcohol and chocolate really are for you, and is there really such a thing as a “fat” virus? Do artificial sweeteners help you lose weight, and is it true that Madonna once survived on a diet of popcorn alone? Read on to find out…

Eating ice-cream quickly increases your chances of a headache TRUE: Canadian researchers gave 100ml of icecream to 145 students, half of whom ate it in less than five seconds. The other half were told to eat less than 50ml in the first 30 seconds, then to “continue at their own pace”. Twenty-seven per cent of the “accelerated eating” group reported ice-cream headaches, versus 13 per cent for the “cautious eating” group.

Mobile phone radiation is strong enough to cook an egg in 10 minutes

FALSE: (My daughter and I tried this experiment for one hour). When placed between two active mobile phones, after 60 minutes an uncooked egg will not warm up by even onetenth of a degree.

Artificial sweeteners help you lose weight FALSE: A study on rats at Purdue University in Indiana found artificial sweeteners break down the link between sweet tastes and calories, causing the rats to eat more and get fatter.

Apples are as good for you now as they always were

FALSE: While apples are an excellent wholefood and source of essential nutrients, an apple from 1940 contained three times as much iron as one of today’s apples. This is due to the continuous growing of the same crops in the same soils, which removes the nutrients. This is why crop rotation is so important.

If you pinch your nose, you won’t be able to taste the food you’re eating

Chocolate is an antidepressant FALSE: Chocolate has been touted as having the ability to boost serotonin levels, but researchers from The Black Dog Institute in Sydney say there are three major problems with this theory. Firstly, your mood can change without there being any change in your serotonin levels. Secondly, serotonin levels increase only if the protein content of the food you are eating is less than two per cent. Chocolate contains about five per cent of protein. Finally, when you eat chocolate emotionally – as “comfort food” – it is more likely to prolong your depression, instead of bringing it to an end. So the joy you receive from eating chocolate is short and sweet – the pleasure of anticipation, the taste and the “mouth feel.”

FALSE: If you pinch your nose and close your eyes, you will still be able to distinguish between different foods by taste and texture and will be able to distinguish between, say, an apple (sweet, crisp), a raw potato (bland, crunchy), a raw onion (pungent, layered) and a carrot (sweet, crunchy).

Humans can healthily adapt to many different diets

Madonna once survived on a diet of popcorn and nothing else

TRUE: With one important exception – the Western refined-carbohydrate diet of flour and sugar. A study of Indigenous Australians who returned to a traditional bush diet for seven weeks found that even in this short time, they had both a decrease in weight and a reversal of metabolic abnormalities such as type 2 diabetes.

FALSE: While popcorn contains carbohydrate, water, fat, proteins and minerals, it is not possible to live off it. Popcorn doesn’t contain enough niacin (vitamin B3), which is found in red meat, fish, poultry and green leafy vegetables and is essential for our survival. So, either she was eating some of these foods too, or she was popping vitamin tablets.

When onions are stored in the fridge they are less likely to make you cry TRUE: If onions are chilled before cutting they release less of the irritant chemical, propanthial S-oxide, which makes us cry.

A little alcohol is good for you TRUE: Scientists at the University of Western Ontario in Canada found when consumed, stirred martinis removed all but a microscopic 0.072 per cent of the oxidant hydrogen peroxide. Maybe James Bond was onto something…

There really is such a thing as a “fat” virus

TRUE: Researchers in the US have discovered that an adenovirus called AD-36 causes obesity in both animals and humans. In general, human adenoviruses cause symptoms that are so minor and transient that most people don’t even remember they were ever infected. However, it is still early days for this line of research and even if a virus infection can cause weight gain, you can probably manage the extra kilograms if you exercise and watch what you eat.

The 7 best foods & drinks to cure a

Hangover

Coconut Water

“Alcohol molecules love H2O, so whatever alcohol you take in will grab water,” says James M. Schaefer, Ph.D., an alcohol metabolism expert and research professor of anthropology at Union College. The result: Your whole body—brain included—is sucked dry. So hydrate, hydrate, hydrate. While sports drinks do contain the electrolytes you need after partaking in one (or two, or three…) too many adult beverages, they also often contain ingredients like artificial food dyes that don’t do your brain cells any favors. A low-sugar coconut water, on the other hand, contains just as many electrolytes as Gatorade.

You had A great time last night…and now you’re paying for it. (Though if you had read our 5 Surprising Ways to Prevent a Hangover you wouldn’t be in this mess to begin with, not that we told you so...) While collegiate wisdom says to reach for greasy, fatty foods to “soak up” the alcohol, that large cheese pizza you ordered at 3 A.M. (and then snacked on later for “breakfast”) is mixing up a potent gastrointestinal cocktail that’s just too strong for your weak tummy to handle. And even if you have a stomach of steel, most fat-laden foods don’t provide your body with the nutrients alcohol has depleted, says nutritionist Monica Reinagel. That doesn’t mean you can’t eat your way to a brighter morning after. You just need to pick foods that’ll replace the nutrients your body has lost and fight the toxins it’s acquired, she says. Here, the seven foods to eat to save your so-called Sunday Funday.

Eggs

Incredible, edible toxin destroyers, eggs pack heavy loads of cysteine, an amino acid that can break down toxins your body hasn’t, she says. Plus, eggs are high in B vitamins, which one study in the Annals of Internal Medicine found can reduce hangover symptoms. For extra B, Reinagel suggests sprinkling on some nutritional yeast flakes.

Ginger

If you wake up reeling from nausea, make ginger your new BFF. A small In one Korean study, asparagus extract was found to boost levels dose of ginger also of enzymes that break down alcohol. While the research focused Admittedly, this isn’t a cure (though it stimulates a stalled, on eating it before a hangover sets in (if only side orders were is a sure-fire pick-me-up in your hour post-drink digestive as readily available as cheese pizzas), scientists believe eating a of need), but if you’re a morning coffee system, helping to serving or two the next day can still help since a hung-over body is drinker, Reinagel recommends firing up ease constipation, riddled with toxins. the ‘ole K-Cup machine. After all, the only gas, bloating, thing worse than a hangover headache indigestion, and is a hangover headache plus a caffeineeven vomiting. Not withdrawal headache. But if you don’t It’s not just taking in the extra liquid during an all-nighter that regularly drink coffee, now’s not the time a fan of the flavour? sends you on more trips to the little boys room. Alcohol actually There’s a pill for that. to start. Coffee’s a diuretic, capable of draws water from your body’s cells, creating more urine and “Take two ginger compounding existing dehydration. So causing you to literally flush potassium down the toilet. Low levels capsules every hour for every cup you drink, match it with a of potassium are linked to weak, shaky muscles and high blood glass of water. That advice doubles for with water,” Reinagel pressure—all common hangover symptoms, according to the NIH. drinking, but you’ll remember that next says. Just make sure No worries, a banana can shoot your potassium levels right back up weekend, right? you have something to where they belong. in your stomach first.

Asparagus

Coffee

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Bananas

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Restaurant scams

omebody rang me up recently and booked his daughter onto one of my wine courses. He sent a booking form and said he’d EFT the payment – but when I looked in my account instead of R1,600, he’d apparently sent across R62,000!! He claimed his accountant had made a mistake and could we please refund him the balance?

Unfortunately for him, we’ve seen this sort of thing before. Restaurants come across this quite often – someone makes a large booking and pays a deposit but ‘accidentally’ transfers far too much money. If you believe them and refund their cash – the original cheque which showed up in your account will then bounce and you’ll be left several thousand rand out of pocket. It’s called a ‘refund scam’ and has happened to several businesses about town. Restaurants are particularly good places

for these sorts of scam artists to operate, because you’re reliant on your customers’ good will, you don’t want to sound disbelieving and untrusting thus losing potential income. However, it is fair to say that sometimes it’s the restaurant or their staff themselves that do the actual scamming. Here are a few common things you should look out for.

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we should all know about

The Double Tip

This is a particular pet peeve of our restaurant ed, Cath Shone. A lot of restaurants add a service charge onto parties of 6 or 8 or more, but sneaky waiters or managers will sometimes ‘forget’ to highlight that charge, instead decorating their bills with huge ‘R’s, touting for an extra tip. It often succeeds as well because big groups of people tend to be more interested in having a good time than checking the bills. Can cause a nasty hangover the following day!

The Happy Hour Price-hike

As we come into winter, a lot of restaurants are offering great specials and plenty of them are time-specific, aimed at getting customers through the doors early in hopes that they’ll stay a long time and spend lots of dosh. Happy hour deals and prices can be great value, but you do need to keep an eye on what’s going on. Sometimes waiters charge you the full-price as opposed to the discounted rate and very often, they will disappear 15 minutes before the cut-off time of cheap deals, reappearing as if by magic 2 minutes after the prices have doubled and you are desperately thirsty.

Extras

Everyone knows that waiters are there to upsell – it’s part of their job and I have no problem with that. But you should make sure they give you all the information before you decide to take the extra sauce or the salad for the table. If you’re looking at the special meal deal and the waiter then launches into the delicious dish of the day – make sure its covered by the deal, or that you know the price if it isn’t. And keep an eye out for extras which ARE covered by the bill suddenly appearing as separate items. Last weekend, I ordered a kiddies pizza for my son which came with 2 toppings for R45 but when the bill came, both those toppings were charged separately.

Card-skimming

Ah me – I remember the good old days when you and your friends could run a tab all evening because you’d left the work credit card with the staff behind the bar!! Not any more – nowadays the advice is never, ever let your card out of your sight for a second. Serious skimmers who know what they’re doing can copy your card in no time at all and the first you’ll know about it is when you suddenly find yourself paying for 16 iPhones and a stuffed alligator in Albuquerque. The cheque’s in the post... And finally, sometimes it’s not the staff, but the management who are on the take. A small wine producer and Facebook friend recently revealed that a restaurant in Durbanville had run up nearly R4,000 of debt and, despite reams of promises and definite commitments to pay, he is fairly sure that all will come to naught and he will be left without payment for wine which he cannot take back as the restaurant has already sold it.

essential tips, techniques, and secrets that everyone should know

1. How To Cook It Fast And High—The Art Of Searing

3. How To Make Vegetables Taste Good

The biggest difference between professional chefs and home cooks? The pros can handle the heat. Lots of it. Whether they’re tackling a slab of salmon or a hunk of dry-aged beef, they get their pans blazing hot first. That’s how they get that caramelized crunch on the outside— while keeping the interior moist and tender. Thomas Keller, acclaimed chef and author of Ad Hoc at Home, on how to sear without fear. 1. Take the meat out of the fridge already “I don’t care how hot your pan is; if you take a beautiful one-inch-thick strip loin out of the refrigerator and put it right in there, you’ve got problems. In the time it takes the meat to get up to the right temperature, it’s going to release moisture and it’s not going to get brown. This applies to everything—fish, broccoli, haricots verts.” 2. Pick the right-size pan “Cram an eight-by-four-inch steak into an eight-inch pan and you’re going to lose heat. Get a ten-inch pan made out of a good metal. You want something heavy that distributes heat evenly—stainless steel, cast iron.” 3. Crank up the burner “Once a tablespoon of oil in the pan’s shimmering—you’ll see the ripples—put the steak in and leave the burner on high for about a minute, then reduce to medium-high.” Flip it once it’s nice and crusty. “When you do the other side, turn the heat from medium-high back up to high again for a minute. The hotter the heat, the better the sear.” 4. Let it rest “You have to account for carryover time—the time the meat continues cooking after you take it off the heat. So take your meat out of the pan knowing it’s going to cook a little more. Now you’ve got a steak that on the outside is super-well-done—nice and caramelized—and right underneath that well-done crust, the meat is medium, and then right below that is the bull’s-eye of medium-rare.”

You shouldn’t eat vegetables because you’re supposed to; you should eat them because you can’t help yourself. Here are two simple ways to make them the best-tasting things on your table. The Pan-Roast Root vegetables, like parsnips, carrots, and celery root. Or try quartered fennel bulbs or Brussels sprouts sliced in half. Peel the vegetables (using a mix of them is cool) and cut into similarsize chunks. Toss in olive oil and salt, place on a baking sheet, and slide into a 425-degree oven. After 10 to 15 minutes, shake the pan or use a spatula to toss the vegetables. Keep roasting till they’re all caramely. Serve hot or at room temp. The Boil Crisp green stuff— asparagus, sugar snap peas, broccoli, haricots verts. Bring a big pot of generously salted water to a rapid boil. Add vegetables. Cook till bright green—tender but still crisp. With a slotted spoon, remove to a bowl and douse with extra-virgin olive oil, fresh lemon juice, and sea salt.

2. How To Cook It Slow And Low Major flavor doesn’t have to mean major effort. At least not when you’re braising. All you need is time, a big, brawny cut of meat, a sizable oven-safe pot (a Dutch oven from Le Creuset is ideal), and a cooking liquid that, over the course of 2 to 3 hours, will turn the meat into an impossibly tender, intoxicatingly fragrant main course. Start with boneless chuck roast, beef short ribs, veal or lamb shank, even pork shoulder. Whatever it is, you want to season it aggressively with salt and pepper and then brown it in a pot with a little olive oil over medium-high heat 3 to 5 minutes each side. Place on a plate. After that, throw in some rough-cut carrots and onions. Toss in a few whole cloves of garlic, skin on. Salt and pepper. Add a splash of water or wine. Sauté for about 15 minutes till tender and caramelized. Place the meat back in the pot and barely cover with liquid. Don’t drown it. This is as simple as dumping in a bottle of red wine, or apple cider in the case of pork. Beer works, too. You can also braise in chicken stock. And you can mix stock with wine for a more balanced attack. Next, put the pot, covered, into an oven preheated to 300 degrees. Then: Let it cook. Check on it after 2 hours. It’s done when you can easily slide in a fork. Take the meat out of the liquid, cover it with aluminum foil, and let it rest on a cutting board. If you want, strain the liquid into a pot on the stovetop (discarding the vegetables) and reduce it over medium-high heat until it becomes a syrupy, mouthwatering sauce. Or you can ladle it into a bowl as is. Either way, with a braised meal on the table and only a single pot to clean, your evening will be as awesomely lazy as your day.

Chefs, Italian grandmothers, annoyingly good home cooks. Their pasta is great for two reasons: (1) They use the salty, starchy water that the pasta was boiled in to make the sauce, and (2) they toss the pasta right in the pan. Here’s why, and here’s how. Choose your main ingredient. * Let’s say you’ve got a mess of sliced mushrooms. Pour several tablespoons of olive oil in a large sauté pan and add some chunks of crushed garlic. Cook over medium heat till the garlic just starts to brown. Add the mushrooms, season with salt, and sauté till tender, 5 to 10 minutes. Right before the pasta is done, dip a coffee mug into the boiling water. Pour that water into the pan and let it come to a simmer. (If you want to stir in a spoonful of butter now, go ahead; the Italians call this step mantecare. It makes the sauce smooth and silky.) As the water and oil simmer, they’ll emulsify, and this is the first step in creating the sauce. Drain the pasta in a colander and immediately pour it into the pan, still over the heat. Toss with tongs until each strand is well coated with the oil-and-water emulsion and the sautéed mushrooms. The pasta should be pretty wet at this point; remember, you want a sauce. Pour it all into a big pasta bowl. Shower with chopped parsley and lots of freshly grated Parmigiano-Reggiano. The cheese will bind the sauce and make it creamy. Repeat this process enough and you’ll get the ratio of water-to-vegetables-to-cheese down. You’ll become addicted. *You can sauté pretty much anything. Chopped broccoli or cauliflower works well. Zucchini. Ripe cherry tomatoes.

4. How To Smash Your Spuds There are countless ways to prepare potatoes. Here’s one of the easiest—and one of our favorites. Get a bunch of the little waxy guys—Red Bliss, Yukon Gold— throw them in a pot of salted cold water, bring it to a boil, lower it to a simmer, and the second you can slip a knife into one of them easily, pull them and drain them. Dump them back into the pot or a big bowl.* Using the back of a wooden spoon, smash them while drizzling with olive oil and/or adding some chunks of butter. Douse with minced chives or flat-leaf parsley. Sprinkle with salt. Toss, serve. *For Smashed Potatoes 2.0, crush them in a roasting pan with olive oil and put them under the broiler till they’re crispy. Shower with herbs and sea salt and serve.

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5. How To Sauce Pasta

The Ultimate Steak Guide Blue Seared outside, 1 minute each side, ensure all edges are sealed. 100% red centre. Internal temp: 10-29 degrees Celsius. Should feel spongy with no resistance.

Rare Seared outside, 2 and a half minutes each side. 75% red centre. Internal temp: 30-51 degrees Celsius. Should feel soft and spongy with slight resistance.

medium rare Seared outside, 3 to 4 minutes each side. 50% red centre. Internal temp: 57- 63 degrees Celsius. Should feel fairly soft, fairly spongy and slightly springy.

medium Seared outside, 4 minutes each side. 25% red centre. Internal temp: 63-68 degrees Celsius. Should feel fairly firm and springy.

medium well

well 6 minutes each side. 100% brown throughout. Internal temp: 77 degrees Celsius plus. Should feel very firm and will spring back quickly.

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5 minutes each side. slight hint of pink. Internal temp: 72-77 degrees celsius. Should feel firm with a slight spring.

In our next edition Geometry in fruit and veg more 15 minute meal recipes

Portion

Control

Weekly Shopping List

FOOD PORN

This monthâ&#x20AC;&#x2122;s guilty pleasure

candy Crush

Conversions and non-liquid ingredients Ingredient

1 cup

3/4 cup

2/3 cup

1/2 cup

1/3 cup

1/4 cup

2 Tbsp

Flour, all purpose (wheat)

120g

90g

80g

60g

40g

30g

15g

Flour, well sifted all purpose (wheat)

110g

80g

70g

55g

35g

27g

13g

Sugar, granulated cane

200g

150g

130g

100g

65g

50g

25g

Confectionerâ&#x20AC;&#x2122;s sugar (cane)

100g

75g

70g

50g

35g

25g

13g

Brown sugar, packed firmly

180g

135g

120g

90g

60g

45g

23g

Corn meal

160g

120g

100g

80g

50g

40g

20g

Corn starch

120g

90g

80g

60g

40g

30g

15g

Rice, uncooked

190g

140g

125g

95g

65g

48g

24g

Macaroni, uncooked

140g

100g

90g

70g

45g

35g

17g

Couscous, uncooked

180g

135g

120g

90g

60g

45g

22g

Oats, uncooked

90g

65g

60g

45g

30g

22g

11g

Table salt

300g

230g

200g

150g

100g

75g

40g

Butter

240g

180g

160g

120g

80g

60g

30g

Vegetable shortening

190g

140g

125g

95g

65g

48g

24g

Chopped fruits and vegetables

150g

110g

100g

75g

50g

40g

20g

Nuts, chopped

150g

110g

100g

75g

50g

40g

20g

Nuts, ground

150g

90g

80g

60g

40g

30g

15g

Bread crumbs, fresh

60g

45g

40g

30g

20g

15g

Bread crumbs, dry

150g

110g

100g

75g

50g

40g

20g

Parmesan cheese, grated

90g

65g

60g

45g

30g

22g

11g

d Measurements Weights Weights can be converted with the following table. Note that the ounces referred to in this table are not the same as fluid.

Quantity

Metric

1 ounce

28g

4 ounces or 1/4 pound

113g

1/3 pound

150g

8 ounces or 1/2 pound

230g

2/3 pound

300g

12 ounces or 3/4 pound

340g

1 pound or 16 ounces

450g

3/4 cup or 6 fluid ounces

900g

Liquids Liquids can be converted to litres or millilitres with the following table. Small volumes (less than about 1 fluid ounce or 2 tablespoons) of ingredients such as

salt, herbs, spices, baking powder, etc. should also be converted with this table. Do not use this table to convert other non-liquid ingredients.

Quantity 1 teaspoon 1 tablespoon - 1/2fluid ounce 1 fluid ounce - 1/8 cup 1/4 ounce - 2 fluid ounces 1/3 cup 1/2 cup - 4 fluid ounces 2/3 cup 3/4 cup - fluid ounces

Farenheit

Centigrade

Description

225 F

105°C

Very cool

250 F

120°C

Very cool

275 F

130°C

Cool

300 F

150°C

Cool

325 F

165°C

Very Moderate

350 F

180°C

Moderate

375 F

190°C

Moderate

400 F

200°C

Moderately Hot

425 F

220°C

Hot

450 F

230°C

Hot

475 F

245°C

Very Hot

1 1/2 cups - 12 fluid ounces 2 cups - 1 pint - 16 fluid ounces 3 cups - 1 1/2 pints 4 cups - 2 pints - 1 quart 4 quarts - 1 gallon

Note: In cases where higher precision is not justified, it may be convenient to round off these conversions as follows: 1 cup = 250ml 1pint = 500ml 1 quart = 1L 1 gallon = 4L

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Oven temperatures

1 cup - 8 fluid ounces - half a pint

100% Orange