What Librarians Eat! V O L :
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I S S U E : 3
M A R C H
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INSIDE THIS ISSUE:
Health Tip
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Broad beans with garlic
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Spicy vegitable and quinoa laksa
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Spicy root soup with crisp spiced onion
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Bean feta and herb 4 dip Risotto of spring vegetables
5 Welcome to the March edition of What Librarians Eat!.
Potato frittata with 6 pesto and goat’s cheese Marinated feta in 6 thyme and chili oil Leek, cheese and potato pasties
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Devil’s food cake
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We have decided to dedicate this edition to vegiterians. Also, through this edition, those of you who do not eat meat on certain days during lent, can find delicious recipes to cook on those days. You can also find a delicious Figolla recipe since Easter is just around the corner. As always, we encourage you to forward any delicious recipes you try at home as well as suggestions in order for us to be able to include more areas of interest. In the meantime, stay safe and have a Happy Easter ツ
Chocolate caramel 9 brownies Vanilla poached plums
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Women’s section
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Men’s section
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Ask us something! 12
Activities for this month: Chinese lunch during break Details to be announced soon
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10 Psoriasis Triggers
Stress Your body reacts to stress. Studies show that stress can make psoriasis worse, but psoriasis can also stress you out. Take a relaxing soak in the tub. Call up a friend to vent. Meditate. Focus on the positive and make relaxation part of your daily routine. These are simple ways to bust stress and may help keep psoriasis flares at bay. Allergies Research shows that people with psoriasis are more likely to have a large number of inflammatory mast cells (see left) -- the kind that trigger allergic reactions like swelling and itching. Still, there’s no proof that psoriasis is an allergic reaction. Alcohol Scientists believe that heavy drinking can trigger psoriasis flares. More research, however, is needed to know what the links are. Doctors say avoid alcohol altogether to help prevent reactions. Cold or Dry weather Winter's cold, dry weather can make psoriasis worse, while warm, sunny climates may help. The key is to keep your skin moist. Use fragrance-free, thick, creamy lotions after showers and baths and throughout the day. Tattoos Tattoos can look cool, but the process can be a nightmare for psoriasis. Repeatedly piercing the skin and injecting it with dyes causes major trauma. Damage like that can cause new sores to appear, often 10 to 14 days later. Medications Some medicines used to treat high blood pressure, heart disease, arthritis, and mental disorders can trigger psoriasis. Talk to a doctor if your medication is irritating your skin Infections Common infections are doubly difficult for people with psoriasis. Yeast infections, thrush, strep throat, respiratory infections, and staph infections are all known triggers for the disorder. Once you treat the infection, your flare-ups may also calm down. Cuts and bruises New lesions may appear where you were injured. This is called Koebner's phenomenon. Avoid injuring your skin when you can. Wear gloves while working in your garden. Prevent bug bites and sunburn. And use care when trimming your nails and shaving. Smoking Research shows smoking is directly linked to how bad psoriasis gets. The more you puff, the worse your flare-ups, with outbreaks most often appearing on the hands and feet. Kick the habit, and you may reduce the number of flares and possibly end them. Hormones Psoriasis can start at any age in both men and women. But it seems to peak in people between the ages of 20 and 30, as well as those between 50 and 60. Puberty and menopause also seem to trigger patches. Doctors think hormones may be the link. Interestingly, one study found that high levels of estrogen during pregnancy seemed to improve psoriasis for some women. Source: http://www.webmd.com/skin-problems-and-treatments/ss/slideshow-triggers
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Broad Beans with Garlic Ingredients
2kg broad beans
3-4 garlic cloves
chopped parsley
vinegar
olive oil
600ml water
salt and freshly ground pepper
Remove both skins from the beans. Put into a small pan; add garlic and plenty of water. Bring to boil. Add all the other ingredients; simmer till the beans are tender. Serve hot. Source: http://tisjir.com/recipes/broad-beans-with-garlic/
Spicy vegetable & quinoa laksa Ingredients
1 onion, sliced 4 tbsp vegetarian korma or madras curry paste 1ltr milk 750g frozen mixed vegetables 175g quinoa, rinsed If you do not like quinoa, you can replace it with 300g long-grain or basmati rice
Simmer the onion and the curry paste with a splash of water for 5 mins in a large saucepan, stirring from time to time. Heat the milk in a jug in the microwave. Add the vegetables and quinoa, then stir in the milk. Bring to the boil, simmer gently for 10 mins until the quinoa is cooked. Check seasoning. Serve with warm naan bread. Source: http://www.bbcgoodfood.com/recipes/2577/spicy-vegetable-and-quinoa-laksa
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Spiced root soup with crisp spiced onions Ingredients:
2 onions
3 tbsp vegetable oil
1 tsp mustard seeds
1 tsp cumin seeds
2 leeks, sliced
3 carrots, sliced
2 medium potatoes, chopped
2 parsnips or 1 small celeriac, chopped
2-3 tsp curry paste
1.2l vegetable stock from granules or a cube)
250ml natural yogurt, plus extra to serve
coriander or parsley, to finish
Peel and halve the onions through the root, then slice thinly lengthways. Heat 2 tbsp of the oil in a large pan, add half the onions and fry until just starting to colour. Add the mustard and cumin seeds and fry until nicely browned. Add vegetables and curry paste and stir until well coated. Pour in the stock and bring to the boil. Reduce the heat, partly cover and simmer for 30 mins, until the vegetables are tender. Meanwhile, heat the remaining tbsp of oil in a small pan, add the onions and fry quickly until crisp and browned. Tip onto kitchen paper. Purée the soup in batches, then return to the pan and stir in most of the yogurt. Taste and add salt, if necessary. Reheat gently, then ladle into bowls and top each with a spoonful of yogurt, some fried onions and a scattering of roughly chopped coriander or parsley. Source: http://www.bbcgoodfood.com/recipes/1871/spiced-root-soup-with-crisp-spiced-onions
Bean, feta & herb dip Ingridients:
400g can cannellini beans
200g feta cheese
1 tbsp lemon juice
1 garlic clove, crushed
3 tbsp chopped dill, mint or chives (or 1 tbsp each)
Drain and rinse beans. Tip into a food processor with feta, lemon juice and garlic, and whizz until smooth. Add dill, mint or chives, and season with pepper.
Source: http://www.bbcgoodfood.com/recipes/2248656/bean-feta-and-herb-dip
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Risotto of spring vegetables
300g carnaroli rice (risotto rice)
150g parmesan, in a wedge
20g fresh chives, finely snipped
150g shelled broad beans (about 600g in their pods)
150g asparagus spears
200g shelled small peas (about 800g in their pods)
fistfuls of ice cubes
1 tsp vegetable stock powder, such as Marigold
1 large shallot or 2 smaller ones, finely chopped
3 large spring onions, trimmed and chopped
1 fat garlic clove, lightly crushed
2 tbsp olive oil, plus extra to serve
Tip the rice into a pan of boiling, lightly salted water. Boil gently for 6 minutes then drain in a sieve. There should still be a white core in the centre of the grains. Spread the part-cooked rice on a clean tray, cool, then chill until you are ready to finish the risotto. If covered with cling film, the rice can be kept for up to 24 hours. Shave about 25g off the parmesan wedge and set aside for later. Finely grate the rest and save for later use. Blanch the broad beans for 1 minute in boiling water then drain and rinse them in a colander under cold water. Using your fingers, pop each bean from its skin. (Thawed frozen beans can be popped without blanching.) Trim the asparagus and cut the spears at an angle into lozenge shapes. Bring 1 litre of water to the boil in a large pan, add 1 tsp of sea salt, then the asparagus, shelled peas and beans. Return to a gentle boil and cook for 3 minutes. Meanwhile, put lots of ice cubes into a large bowl half filled with cold water. Drain the vegetables in a colander set over a bowl to catch and save the cooking water, then tip them straight into the bowl of iced water. When cold, drain again and set aside. Pour the saved vegetable water into a pan and whisk in the stock powder. When ready to finish the risotto, bring the stock to the boil and keep it on a simmer. In another large pan, gently sauté the shallot, spring onions and garlic in the 2 tablespoons of oil and half the butter for 3-5 minutes until softened. Stir in the wine and cook until reduced by half. Tip in the rice. Now add a ladle of boiling stock and stir until it is absorbed. Add the remaining stock, a ladle at a time, stirring until absorbed before you add more. This takes about 8 minutes, by which time the mixture should be slightly sloppy, not dry. You may not need all the stock. The rice is cooked when it is just softened and has a nice shiny glaze. Remove the garlic clove. Gently stir in the vegetables and remaining chives and return to a gentle
50g butter
simmer, adding a little extra stock if needed.
125ml dry white wine
Stir in the last of the butter, the grated parmesan and the mascarpone.
2 tbsp mascarpone
Ingredients:
Check the seasoning. Divide immediately between four warmed shallow bowls, drizzle over a little oil and scatter the parmesan shavings onto each serving.
Source: http://www.bbcgoodfood.com/recipes/2617/risotto-of-spring-vegetables .
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Potato frittata with pesto & goat’s cheese Ingridients:
4 medium potatoes (about 600g/1lb 5oz), thinly sliced
1 garlic clove, finely chopped
8 large eggs, lightly beaten
1 tbsp olive oil
100g pack soft rindless goat's cheese, sliced
3 tbsp pesto
handful rocket leaves
tomato and basil salad, to serve (optional)
Boil the potatoes in salted water for 5 mins until just tender. Meanwhile, heat oven to 220C/200C fan/gas 7. Mix the garlic and eggs together with some seasoning, then drain the potatoes and stir into the egg. Heat the oil in an ovenproof frying pan, then tip in the egg and potato mixture. Cook over a low heat for 5 mins or until two-thirds of the frittata is set, then cook in the oven for 10-15 mins until cooked through. Arrange the goat’s cheese round the edge of the frittata and drizzle with the pesto. Top with rocket and serve with a tomato & basil salad, if you like. Source: http://www.bbcgoodfood.com/recipes/2040641/potato-frittata-with-pesto-and-goats-cheese
Marinated feta in thyme & chilli oil
Ingredients:
Tip the olive oil and thyme into a bowl
100ml olive oil
and blitz with a hand blender.
2 tbsp fresh thyme leaves, plus a few extra for scattering
Stir in the garlic, chilli and lots of black
4 garlic cloves, sliced
artichokes, too.
¼ tsp dried chilli flakes
Cut each block of feta into 4 (or 6) and
140g semi-dried tomatoes in olive oil, drained
175g pack or jar artichoke hearts in oil
2 x 200g packs feta cheese
85g Kalamata olives
pepper (but no salt). You could add some of the oil from the tomatoes and
arrange in a dish or a food container with the tomatoes, artichokes and olives. Spoon over the herby oil, scatter with extra thyme and leave to marinate in the fridge overnight. Source: http:// www.bbcgoodfood.com/ recipes/2358665/marinated-feta-inthyme-and-chilli-oil
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Leek, cheese & potato pasties Ingridients:
2 small potatoes (about 300g/11oz), cut into 1cm cubes
knob of butter
2 small leeks, tough outer leaves removed, split in half lengthways and finely sliced
3 thyme sprigs, leaves chopped
1 tbsp Dijon mustard
2 tbsp cream
flour, for dusting
500g block shortcrust pastry
140g/ 5oz Welsh Caerphilly cheese, strong cheddar or vegetarian alternative, cut into small chunks
1 egg, beaten
Cook the potatoes in boiling, salted water for 5-8 mins until tender, but still holding their shape. Meanwhile, melt the butter in a large saucepan. Add the leeks and thyme and soften for 10-12 mins. Drain potatoes and add to the leeks with the mustard and plenty of seasoning. Stir in the cream and leave to cool a little. Heat oven to 180C/160C fan/gas 4. On a floured surface, roll out the pastry to the thickness of a £1 coin. Use a side plate or a bowl as a template to cut out 6 x 15cm circles. Mix the cheese with the leek mixture and pile a mound of the mix onto the centre of each pastry circle. Brush around edges with a little egg, then bring edges together and crimp with your fingers to seal. Place pasties on a baking tray lined with baking parchment, brush with the remaining egg and bake for 40-45 mins until golden brown. Serve warm or leave to cool.
Tip: - Those of you who are not vegiterians can add pieces of pre-cooked chicken or any other meat of your liking. - You can also add other vegetables and experiment with the filling
Source: http://www.bbcgoodfood.com/recipes/1958638/leek-cheese-and-potato-pasties
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Devil’s Food Cake Ingredients
Nonstick spray
Chocolate Frosting:
1 cup boiling water
4 ounces Dutch-process cocoa
10 1/2 ounces dark brown sugar
5 1/2 ounces unsalted butter, room temperature
5 1/2 ounces all-purpose flour
1 ounce mayonnaise
4 ounces cake flour
1 teaspoon baking soda
1/2 teaspoon kosher salt
1 cup vegetable oil
3 ounces semisweet chocolate, melted and cooled slightly
4 1/2 ounces sour cream, at room temperature
8 ounces powdered sugar
2 large whole eggs
2 large egg yolks
Pinch kosher salt
Set a rack in the middle of the oven and preheat to 325 degrees F. Spray a 13 by 9-inch metal pan with nonstick spray, line with parchment paper so it hangs over the sides of the pan and spray the parchment with nonstick spray. Set aside. Whisk the boiling water and cocoa powder together in a small bowl and set aside. Combine the sugar, flours, baking soda and salt in the bowl of a stand mixer fitted with the paddle attachment. Whisk the oil, sour cream, eggs and egg yolks in a large pourable vessel. Add the oil mixture to the cocoa and water mixture and slowly whisk to combine. With the mixer on low speed, add the liquid mixture to the dry mixture over 30 seconds. Continue to beat on low speed for another 30 seconds. Stop and scrape down the sides of the bowl. Continue to beat on low speed until the batter is smooth, 10 to 15 seconds. Pour the batter into the prepared pan and bake until the cake springs back when pressed and reaches an internal temperature of 205 degrees F, 30 to 35 minutes. Cool in the pan on a rack for 30 minutes, and then remove cake from the pan and cool completely before frosting, about 1 hour. Chocolate Frosting: Beat the butter and mayonnaise in the bowl of a stand mixer fitted with the paddle attachment, on high, until light and fluffy, 3 to 4 minutes. With the mixer on low, slowly add the melted chocolate. Continue mixing on low speed until all of the chocolate is incorporated, stopping to scrape down the sides of the bowl as needed. Turn off the mixer and add one-third of the sugar. Mix on low to combine, stopping to scrape down the sides of the bowl. Repeat until all of the sugar has been incorporated. Add the salt and continue to beat until the frosting is smooth and lightens slightly in color, 2 to 3 minutes. Use immediately or store in an airtight container at room temperature for up to 4 hours or refrigerate for up to a week. Bring to room temperature before using chilled frosting. Source: http://www.foodnetwork.com/recipes/alton-brown/devils-food-cake-recipe.html?oc=linkback
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Chocolate Caramel Brownies Ingredients:
Cooking spray
1 (19.50-ounce) box chocolate brownie mix
2 eggs
1/4 cup chocolate milk
1/4 cup canola oil
1 cup chocolate chips, divided
1/2 cup heavy cream
30 caramels (recommended: Kraft)
2 cups shredded coconut, toasted
Preheat the oven to 350 degrees F. Generously spray a 9 by 13-inch baking dish with cooking spray. In a large bowl, beat the brownie mix with the eggs, chocolate milk, and oil until just combined. Using a spatula, fold in 1/2 cup chocolate chips. Spread into the prepared baking dish and bake until center is barely set, 25 to 30 minutes. Remove from the oven and cool completely. Heat the cream in a small saucepan over medium low heat. Stir in the caramels until completely melted and incorporated into the cream. Remove from the heat and stir in the coconut. Spread in an even layer over the cooled brownies. Melt the remaining chocolate chips in the microwave at 15 second intervals, stirring between intervals. Drizzle the chocolate in a criss-cross pattern over the coconut topping. Place in the refrigerator for at least 30 minutes to set before slicing into bars. Source: http://www.foodnetwork.com/recipes/sandra-lee/chocolate-caramel-brownies-recipe.html?oc=linkback
Ingredients
500g plums, washed
200g golden caster sugar
cinnamon stick
vanilla pod, split and seeds scraped from middle
Vanilla poached plums
Cut the plums into quarters and remove the stones. Tip the sugar into a pan with 225ml water, the cinnamon and vanilla. Gently heat until the sugar dissolves. Slide the fruit into the syrup. Bring the pan to the boil, then let it simmer for 5-10 mins, depending on the ripeness, until the plums are soft. Leave to cool slightly and serve as they are with something creamy. Source: http://www.bbcgoodfood.com/recipes/2858/vanilla-poached-plums For 4 people :
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Shedding stops here!!
If you've ever freaked out about how much hair you've been shedding recently, you're fears aren't unfounded. According to the American Hair Loss Association, women actually make up 40 percent of those experiencing hair loss. But before
W O M E N ‘ S
you jump to any conclusions, know this: Everything from your diet to your hairstyling habits could be affecting how many strands you lose. Try these simple expert-approved tips to keep your head of hair full and healthy. Massage your scalp "Scalp massage helps to stimulate the scalp and remove dead skin cells—both of which encourage healthy hair growth," says Philip Kingsley, a trichologist (someone who studies scalp and hair health) and founder ofPhilip Kingsley Haircare. Use the balls of your fingers to massage the shampoo into your scalp, moving from the hairline to the back of the head. This move boosts blood flow and stimulates the hair follicles for growth. Practice mindful brushing "Brushes that cause a lot of traction call pull hair out from the follicle," says Kingsley. "If done repeatedly, this can lead to permanent hair loss." Always start towards your ends (not your
S E C T I O N
roots), moving gently from section to section. Take care of wet hair "Hair is at its most fragile [and prone to breakage] when it is wet, being that the protective cuticle is slightly raised," says Robert Dorin, a hair-restoration surgeon at True & Dorin Medical Group in New York City. Always wait until your hair has fully dried before putting it in a ponytail or brushing it through. Another simple fix: "Instead of wrapping hair in a towel turban, which can cause breakage, gently pat wet hair with a towel to soak up excess moisture," says Jill Crosby, a celebrity hairstylist in Los Angeles. Limit sun exposure "Too much UV exposure from the sun can damage your hair, weakening it and causing it to appear dull," says Dorin. "This is because the keratin proteins in the hair break down when exposed to UV rays." Not only does he recommend seeking shade (year-round, ladies!), he suggests spritzing strands with a hairspray that has UV protection prior to sun exposure. Eat more protein "Hair is made of protein, and the cells that make each strand are the second fastest growing cells your body produces," says Kingsley. "However, as hair is a non-vital tissue, it is the last to benefit from what you eat. Any nutritional deficiency will often first show up as excessive hair shedding." Opt for at least two to three servings of protein (find it in lean chicken, fish, eggs, and low-fat Greek yogurt) a day. Nix long-lasting styling products Dorin warns against mega-hold products because they are high in alcohol content, which can cause dryness. When they're brushed out, the residue left behind causes breakage. "Try using softer-hold products like styling creams that maintain the moisture of the hair cuticle without creating that friction when being brushed," he says. Source: http://www.womenshealthmag.com/beauty/hair-loss-prevention
Men’s Section
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How daydreaming helps your mind focus Letting your mind wander may actually help your concentration, suggests new research from Cornell University. Here’s why scientists think that: In a study, participants matched photos of celebrities more quickly and accurately than they did for pictures of anonymous people they didn’t recognize. The celebrity pictures sparked the activation of long-term memories in the study participants. This boosted the participants’ short-term memory performance, which was also associated with greater activity in the brain region that’s involved in things like imagining or reminiscing. In other words, thinking about certain moments from the past can help you crack present problems. “We’re able to use information from our long-term memory to solve the task at hand and succeed at it even better,” says study author Nathan Spreng, Ph.D. Previously, neuroscience experts believed that all daydreaming squashed your focus and hindered your performance. And that’s still true if your mind wanders way off course—like if you start musing about what you did last weekend when you’re proofing your sales figures for errors. But if you summon up a long-term memory that’s relevant to what you’re working on, you can actually help your performance, says Spreng. Going over your sales stats? Let your mind wander to that mistake you caught on last quarter’s report. Source: www.menshealth.com/health/daydreaming-helps-mind-focus
The worst way to speak Chills in the bedroom may not be a good thing, finds a new Japanese study. Researchers found that people who slept in a cold room (57 degrees) overnight saw their systolic and diastolic blood pressure rates spike 6 to 8 percent after climbing out of bed in the morning, compared to sleepers who spent the night in a toasty, 76-degree room. Your blood pressure naturally rises when you wake, explains study coauthor Keigo Saeki, M.D., an epidemiologist at Japan’s Nara Medical University. But when you hop out of bed into a cold room, the blood vessels in your skin constrict and your heart kicks into overdrive to warm you up, Dr. Saeki adds. That boost in blood pressure lasts at least 2 hours and, over time, it can put a serious strain on your ticker, Dr. Saeki says. But don't keep your thermostat turned up all night—it's a major money-suck, and the higher temperature may disrupt your sleep, says. Do this instead: Program your home's thermostat to increase the room to 72 degrees a half hour before you plan to rise. If your current thermostat can't manage that, try a programmable option—like Nest's ubersmart thermostat ($250, nest.com). After a few weeks, the Nest will have "learned" enough to both keep you comfortably warm when you're at home and dial back the settings when you're out to cut energy costs. Source: http://www.menshealth.com/health/bedroom-blood-pressure?icid=OBtrafficMH_TBD_SB3
“Ask Us Something!” Figolli Start this recipe by preparing the pastry and the almond filling. To make the pastry, sift together the flour, baking powder and icing sugar in a large bowl. Add the butter or margerine and rub with your fingers till mixture resembles breadcrumbs. Add the lemon and orange zest, the fresh orange juice and egg yolks and mix together till you have a smooth soft pastry. Wrap up the pastry in cling film and chill in the fridge for 30 minutes. Meanwhile, you can also prepare the almond filling. Place all the ingredients together in a large bowl and bind together with your FOR THE PASTRY
Once the pasty has chilled, and you have prepared the almond filling you can
1kg plain flour
start preparing the figolli.
2 tsp baking powder
Roll out the pastry on a floured work surface, to a thickness of about 3/4cm.
300g icing sugar
Using shaped figolli cutters, cut figolli shapes out of the pastry (you will need
450g unsalted butter or
2 pastry shapes for each figolla).
margerine
hands to form a soft marzipan. Make sure the mixture is not sticky.
Zest of 2 lemons and 2 oranges Juice of 2 oranges 7 egg yolks
Carefully place the figolli pastry shapes on baking trays covered with greaseproof paper. Next, you need to roll out the almond filling, the same as the pastry, cutting out one shape per figolla.
FOR THE ALMOND
Brush ½ of the pastry shapes lightly with water, and cover each piece with
FILLING
the almond filling.
1kg pure ground almonds 800g icing sugar Zest of 3 lemons 6 egg whites 1 tsp vanilla essence You will also need marzipan, icing and chocolate to decorate the figolli
Brush the almond filling lightly with water and cover with the remaining pastry shapes. Each figolla will end up with a pastry top and bottom, with the layer of almond in the middle. Bake the figolli in the oven at 180`c, for 35-40 minutes, depending on their size. When the figolli are cooked, remove the baking trays from the oven and allow the figolli to cool down completely before removing them of the baking trays. For best results, decorate the figolli the following day, using chocolate,
Source: http://acelineentertainment.com/ recipes/figolli/
marzipan, icing and silver dredges. When the figolli are decorated and the icing is set, wrap them up in cling film to keep them fresh. The figolli can be prepared up to 3 weeks in advance…..if you can wait that long to taste them ! PAGE
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