Food For Thought by Sydney

Issue 1

Editor's Letter Talk To Us Do you have a comment about something you read in ‘food for thought’? Send in a note, including your full name, phone number and address to: food for thought comments, heartland, Portsmouth, Essex, PL45 9HF By Email: comments@ foodforthought.com Please includes comments in your subject line. Subscription If you want to get every issue delivered to your door, well then be sure that you susbcribe following these instructions: By post: Be sure to include your name and address and sent to: food for thought subscription, heartland, Portsmouth Essex, PL45 9HF By phone: 02367 367459 please allow four to six weeks for processing. All photos and illustrations you see in this magazine are taken by Sydney Merritt the founder of the magazine. Registered office: Food For Thought UK limited UK home office heartland Portsmouth Essex PL45 9HF Phone: 02367 367459 Fax: 02145 014539 Email: magazine@foodforthought. com Registered in England and Wales no. 2634785 Food For Thought UK Limited is authorised and regulated by the financial conduct authority, with firm reference no. 364529.

Do you ever remember your favourite magazine’s first issue? The first issue means everything to an independent company- that is just one of the many milestones to come in the future hopefully. Firstly I would like to thank everyone for taking the time to pick up this magazine and for reading it, it does really mean a lot. We are going to bring you recipes, tips, guides and so much more, in the first issue we are going to help you sail through January with advice and tops tips on meal times. This new year, you can easily change your life around be more healthy with this magazine. You will find a new way to increase your vitamins and proteins through my easy to follow recipes and tips. You will be able to mix two ingredients together you will never dream of mixing, and have it taste good! Everyone thinks cooking is boring, long and lonely in the kitchen, well it shouldn’t be with these meal time recipes you can do with the whole family. We have an interview with a chief, which gives you an insight if you are wanting to go into the cooking industry. And if your new year’s resolution is to bring your lunch to work at work, then the recipes included couldnt be more of an incentive. We will inform you of the healthy benefits you all have been questioning for the whole of your life, having 5-a-day. Everyone is always raving about how nutrient-rich eggs are, well we dive into some deeper facts about different types of eggs.

Sydney Merritt the founder of Food For Thought Follow us on

Contents Page 1.

Making Pizza Healthy

The Power Of The Egg

Recipes Of The Month

13.

Interview

15.

Keeping Healthy

17.

How To Be More Healthy

Making Pizza Healthy Pizza’s are often seen as really unhealthy, but pizzas can be healthy if you allow it to. Follow these simple hacks to enjoy pizzas without worrying about our calorie intake.

ings: Add certain topp les and Load up on vegetab day, make up your 7 – 9 a ur and tr y to increase yo toes, nutrients intake. Toma , onions, peppers, olives are courgettes, aubergines more all great for this. Add inach, green products like sp all kale, chard, rocket will ent hit. give you an extra nutri

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The Power Of The Egg Eggs has an impressive health credentials. Sydney Merritt will share nutritional values, different unique ways to cook them and different egg you can buy. An introduction to eggs... Both the white and yolk of an egg are rich in nutrients - proteins, vitamins and minerals with the yolk also containing cholesterol, fat-soluble vitamins and essential fatty acids. Eggs are also an important and versatile ingredient for cooking, as their particular chemical make up is literally the glue of many important baking reactions.

Eggs for health Eggs are rich in several nutrients that promote heart health such as betaine and choline. A recent study of nearly half a million people in China suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.

The most common egg is a chickens egg, however, there are many different varieties of eggs you can eat for example duck, goose and quails eggs. Eggs can also symbolise other products as well, including an easter egg which is a chocolate egg or a decorated egg which is a symbol in Christianity.

During pregnancy and breastfeeding, an adequate supply of choline is particularly important, since choline is essential for normal brain development.

Nutrients Value: Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the whites. They are a source of fat-soluble vitamins A, D, E and K and lecithin - the compound that enables emulsification in recipes such as hollandaise or mayonnaise.

Eggs are a useful source of Vitamin D which helps to protect bones, preventing osteoporosis and rickets. Eggs should be included as part of a varied and balanced diet. They are filling and when enjoyed for breakfast may help with weight management as part of a weight loss programme, as the high protein content helps us to feel fuller for longer. The different eggs and their uses: Quail eggs... Quails eggs are very small in size, five quail eggs equal to one chicken egg. In terms of appearance the eggs have speckled shell have made them popular in gourmet cooking.

The shells range in colour from dark brown to blue or white. Quail eggs are often hardboiled and served with sea salt. Eating them the eggs have a similar flavour to chicken eggs. Duck eggs... Duck eggs are larger than chicken eggs. Duck eggs have more protein and are richer than chicken eggs, but they also have a higher fat content. When boiled, the white turns bluish and the yolk turns red-orange. Eating duck eggs, they might be a bit rubbery. Geese eggs... These eggs are very large, they are bigger than all the eggs listed above. Goose eggs are incredibly rich in flavour. To be more precise, they taste very much like a double yolk chicken egg. Other than being richer in flavour, there isnâ&#x20AC;&#x2122;t any taste difference. If your family loves chicken or duck eggs, they will love goose eggs too.

12 different ways to cook an egg: 1. hard boiled 2. soft boiled 3. hard scrambled 4. soft scrambled 5. fried 6. poached 7. Omelets & Frittatas 8. Over Easy 9. over medium 10. over hard

Everyone

Recipes Of Breakfast: Orange Smoothie Start your day out with one of these creamy, nutrient rich orange smoothies and fill up your body with loads of vitamins and minerals, like Vitamins B & C, Fiber, Calcium, Potassium and Beta- Carotene.

Time: 5 Min (no cook) Level: Easy Serves: 2

Ingredients: • 1 cup orange juice • 1 orange, peeled and cut up into chunks • 1 frozen banana • Ice (if you are not using frozen bananas you will want to add a few cubes of ice)

Method: Put all the ingredients in a blender and whizz until completely smooth. If it’s a little thick, add a drop of chilled water then blitz again. Pour into glasses and drink straight away.

Everyone

The Month Lunch: Avocado on toast Make this simple speedy lunch with just a handful of ingredients. Our avocado toast uses crusty sourdough bread and a pinch of chilli for a kick

Time: 5 min (no cook) Level: Easy Serves: 1

Ingredients: • 1 ripe avocado • 1/2 lemon • big pinch chilli flakes • 2 slices sourdough bread • good drizzle extra virgin olive oil • A handful of pumpkin seeds

Method: Cut the avocado in half and carefully remove its stone, then scoop out the flesh into a bowl. Squeeze in the lemon juice then mash with a fork to your desired texture. Season to taste with sea salt, black pepper and chilli flakes. Toast your bread, drizzle over the oil then pile the avocado on top. To finish, sprinkle your pumpkins seeds over the top.

Meat Eaters

Dinner: Saucy sausage pasta Simple suppers don’t get much better than this, sweet pepper with tasty Italian sausages brought to life with tomatoes and herbs, and what else..... it’s healthy. This meal is great for a quick after work meal, in less than 30 minutes it will be ready. Method: 1. Put a large pan of water on to boil. 2. Heat 1 tbsp olive oil in a large frying pan and fry chunky pieces of 8 pork sausages on a fairly high heat until they are golden brown all over. 3.Now turn the heat down and add 1 large chopped onion and 2 crushed garlic cloves, cooking them until they have softened. 4.Stir in 1 tsp chilli powder and 400g

chopped tomatoes with the sausages, bring the sauce to the boil then turn the heat down and let it bubble for about 10 minutes while you cook the pasta. 5. Drop 300g pasta into the pan of boiling water and cook according to the pack instructions. 6. Drain the pasta, then tip it into the frying pan with the sausage sauce, mixing well to coat. Dish up immediately with crusty bread.

Time : 30 mins Level: easy Serves 4

Ingredients: • 1 tbsp olive oil • packet of 8 pork sausages (the best your budget will allow), cut into chunky pieces • 1 large onion, chopped • 2 garlic cloves, crushed • 1 tsp chilli powder • 400g can chopped tomatoes • 300g short pasta such as fusilli or farfalle (just over half a 500g bag)

Veggies

Prawn Salad For all the vegetarians out there, this is a great meal for you. It’s quick and easy to prep, with no cooking time either. So great if you want a healthy, filling meal. With this meal, you can easily get your 5-a-day. This is the perfect stress-free summer dinner. Method: 1. Finely chop the chilli, removing the seeds if you don’t like too much heat. Mix in a large bowl with the garlic, lime zest and juice, soy sauce and sesame oil, then tip in the prawns and toss to coat. You can leave the prawns to marinate in the fridge for an hour or so.

the plate. Slice the avocados and tuck pieces in amongst the spinach with the prawns. Then, to finish the whole dish off, sprinkle with some rocket and add your mayonnaise and whatever other sauces you may want to include.

2. Lift the prawns out of the marinade. Toss the spinach in the marinade until coated, cut the cucumber and tomatoes into quarters then tip both into a serving dish or plate whatever you prefer. Slice the beetroot and add it to

Tip: To this meal, you can have the freedom to add or take away any fruit or veg to give it a more personalised touch

Time: 15 Mins (no cook) Level: easy Serves 4

Ingredients: • 200g bag large cooked prawns • 1 large ripe avocado, halved, peeled and sliced • 200g punnet cherry tomato, halved • 4 spring onions, finely sliced • 1 romaine lettuce, shredded • 2 tbsp olive oil For the dressing • 3 tbsp mayonnaise

Veggies

Dessert: London Cheesecake Adding strawberries onto a freshly baked cheesecake will result in a dish that’s tasty and luxurious - perfect for a hot summers day.

This is Nigella Lawson’s best sort of recipes - a family hand-me-down. Her paternal grandmother instructed her in the art of adding the final layer of sour cream, sugar and vanilla towards the end of the cooking time: and it’s true, it does finish it off wonderfully. Velvety smoothness

Time: 1h and a half Level: immediate Serves: 8

Ingredients For the Base • 150 grams digestive biscuits • 75 grams unsalted butter (melted or very soft) For The Middle • 600 grams cream cheese • 150 grams caster sugar • 3 large eggs • 3 large egg yolks • 1 tablespoons vanilla extract • 1 tablespoons lemon juice For The Topping • 145 millilitres sour cream • 1 tablespoon caster sugar • 1 teaspoon vanilla extract

is enhanced by cooking the cheesecake in the water bath. It’s not hard, though you really must wrap the tin twice in extrastrength tin foil. Once you’ve tried it this way, you won’t even consider cooking it any other.

Method: 1. Process the biscuits until they are like crumbs, then add the butter and pulse again. Line the bottom of a 20cm / 8 inch springform tin, pressing the biscuits in with your hands or the back of a spoon. Put the tin in the fridge to set, and preheat the oven to 180ºC/160ºC Fan/gas mark 4/350ºF. 2. Beat the cream cheese gently until it’s smooth, then add the sugar. Beat in the eggs and egg yolks, then finally the vanilla and lemon juice. Put the kettle on. 3. Line the outside of the chilled tin with strong foil so that it covers the bottom and sides in one large piece, and then do the same again and put it into a roasting dish. This will protect the cheesecake from the water as it is cooked in its water bath.

biscuit base, and then pour hot water from the recently boiled kettle into the roasting tin around the cheesecake. It should come about halfway up; don’t overfill as it will be difficult to lift up the tin. Put it into the oven and cook for 50 minutes. It should feel set, but not rigidly so: you just need to feel confident that when you pour the sour cream over, it will sit on the surface and not sink in. Whisk together the sour cream, sugar and vanilla for the topping and pour over the cheesecake. Put it back in the oven for a further 10 minutes. 5. Take the roasting tin out of the oven, then gingerly remove the Springform, unwrap it and stand it on a rack to cool. When it’s cooled down completely, put it in the fridge, removing it 20 minutes before eating to take the chill off. Unmould and when you cut into it, plunge a knife in hot water first.

4. Pour the cream-cheese filling into the chilled

10.

‘When you have empty plates you know you have done a good job’ In this issue, I am here joined with Alex Berry from the kitchen in Coral’s Romfords Dog Stadium. We find out about his typical work day and what it takes to become a chef. So, I understand you’re a chef at the Coral Romford dogs stadium, could you tell me a bit about yourself? My names alex I’m 37 and have work at the stadium for 19 years this October Was this a Childhood dream to become a chef or something you just fell into? I actually wanted to be a butcher but my school couldn’t find any courses for butchering so cooking was offered to me and I liked it so before I knew it I had enrolled to do my nvq level 2 at barking college

What would you say the main key roles and responsibilities are within the cooking industry? Depends on what level you are as head chef my responsibility is to give the customer the best experience possible, the food we send out has been cooked correctly and is of the standard we set ourselves, generally making sure my team are doing the best job they can. What do you like about your job? Empty plates, you know you have done a good job

What was the hardest part of becoming a chef?

…And dislike? Unsociable hours

Long hours and working weekends

Within your journey of becoming a chef, has there been any regrets along the way, anything you would go back and change?

What does a typical working day involve, what do does your job entail? I start the day by checking the kitchen and completing my open checks, tecordimg the fridge and freezer temperatures. Morning work is mainly prep and making sure all the produce is of a good quality and up to the standards we expect. In the evening we prepare for service which can be frantic but if you have prepared correctly it’s quite easy. Is your kitchen generally organised or is it hectic and why? We are always well organised, works twice as hard if your not organised.

13.

Nothing really. What are your best dishes to make and why? I enjoy making a curry, combination of spices is great sometimes it can be to hot and that kills the palette so you have to get it just right to achieve the finished product you are looking for. If you had to offer one piece of advice to anyone looking to break into your industry, what would it be? Don’t think just because you’re gonna cook for a living you won’t need good grades in maths and English because you do

Alex

Keeping Healthy Everyone always saying make sure you eat your 5-a-day, well do you ever wonder is it really important or is it actually a myth? Carry on reading to really find out if its essential to eat your five-a-day.

We all know fruit and vegetables are part of a healthy, balanced diet and can help you stay healthy. But is it important that you eat enough of them? There is, of course, positives to eating fruits and there might be negatives. Well, everyone is probably wondering why five, well the five guidelines came in 2003, based on advice in a 1990 World Health Organization report that eating more than 400g fruit and vegetables per day was linked to a lower risk of death from chronic health problems such as heart disease, stroke and some cancers. UK health officials arrived at the five-a-day figure by dividing the 400g recommendation into more marketable 80g portions.

15.

What fruit and vegetables count as your five-a-day? Almost all fruit and vegetables count towards your 5 A Day. They can be fresh, frozen, canned, dried or juiced. Potatoes, yams and cassava donâ&#x20AC;&#x2122;t count because they mainly contribute starch to the diet. What doesnâ&#x20AC;&#x2122;t count as you five-a-day? 1. onion rings 2. ketchup 3. potatoes 4.olives 5. fruit based yoghurts and desserts and many more to find out some more check out the British heart foundation website.

Here are some of the health benefits from having five daily: 1. Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. 2. They’re an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer. 3. They can help to reduce your risk of heart disease, stroke and some types of cancer. 4. Fruit and vegetables contribute to a healthy, balanced diet. 5. Fruit and vegetables taste delicious and there’s so much variety to choose from. However, on the other hand, according to some scientist, the message that the government is giving out for years is a myth. As, the new findings from a major international study show that in terms of life expectancy, there is no extra benefit to be gained from

increasing fruit and vegetable consumption from four to five a day. Scientists say, forget the five-a-day mantra – three to four servings of fruit, vegetables and beans is enough to reduce the risk of dying prematurely. according to the metro. To conclude, there are way more health benefits than negative factors so its best to try to stick to a target of 5 if not 3 for a healthy and balanced lifestyle. There is more evidence to suggest is not a myth. Overall, the more fruit and vegetables you eat, the greater the potential health benefits. Whatever quantity you consume each day, strive for a bit more: five servings is a good target but seven is even better. Many doctors and scientists agree that vegetables are more beneficial than fruit, so make these a priority. And ensure fruit and vegetables form the basis of a healthy diet – they don’t negate the effects of junk food.

16.

How To

be mORE

healthy 17.

Everyone always thinks to be healthy you have to be the adult’s average weight! Well, that’s not necessarily true, for example, take men and women that do sports as a profession, they are definitely not unhealthy, but they weigh a lot and might be considered as obese. But any sportsperson will weight more then the average adult weight due to the weight of their muscles, so you don’t have to have a small weigh value to be classed as ‘healthy’. The Oxford definition of healthy is ‘In a good physical or mental condition; in good health’. So technically speaking you don’t have to be on a diet or exercise regularly. Your health has a huge impact on your whole life and can contribute to other factors in your life. However, your health can affect your life expectancy and could affect your mental health. That being said we are going to give you some easy advice on how to be more healthy: Meal plan: Plan your meals every week. Sit down for an hour or so each week and plan out your meals. This helps you stay on track and avoid having to come up with quick, possibly unhealthy

meal options. Get a good nights sleep: Try sleeping with the blinds open, rather than closed. When the sun starts to rise and shine into your room, your brain will slow down its melatonin production and start producing adrenaline. Once your body starts producing adrenaline, your body will start waking up slowly, even before the alarm goes off. Exercise. Exercising for 150 minutes a week can be very beneficial for both your mind and body. Schedule your exercise into your daily schedule to make sure you don’t skip it Eat From a Smaller Plate and Bowl. Believe it or not, the size of your plate can affect how much you eat. It’s a mental thing. The simple illusion of eating from a smaller plate could help you feel satisfied with less food. Eating from a smaller plate is a simple way to trick your brain into eating less. This can be useful if you feel the portions you eat are too big. Drink water. I know its basic and bland, but it maintains the balance of body fluids.

Three ways to Eat more healthier while your are work... 1. Eat lots of fruit and veg It’s recommended that we eat at least five portions of a variety of fruit and veg every day. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit? 2. Eat more fish – including a portion of oily fish Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. Examples of oily fish are: salmon,, mackeral and trout 3. Don’t get thirsty We need to drink plenty of fluids to stop us getting dehydrated – the government recommends 6-8 glasses every day. Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. When the weather is warm, or when we get active, we may need more fluids.

Don't forget to send in your recipes Have you got a favourite meal you are loving this month and what to share? Well, why not share your recipe with Food For Thought. We will publish your recipe in next month issue. So all our readers can enjoy your favourite meals as much as you enjoy them. If you do want to, all you have to do is send in your full name, the recipe including the details as to what level you what rate it, the time it takes to cook and how many it serves and lastly we would need a picture of the finished product*. Send all the following details above to the following email address: magazine@foodforthought.com. All of the steps need to be followed in order to get your recipe published in next months issue. * When taking the photo you will need to make sure that the photo is at a high quality and resolution, clean and neat. Nothing too bold and obvious in the background. The angle will need to be at a sensible angle, we have to be able to see the whole thing and nothing cut off.

Donâ&#x20AC;&#x2122;t forget to share your dishes on our social media sites. Use the hashtag #foodforthougthdishes and we will repost your dishes on our account. facebook/ foodforthought

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