EASY FOOD ISSUE 109
Special feature: NOURISHING RECIPES TO KEEP YOU HEALTHY
• PANCAKE TUESDAY IDEAS • SIMPLE WEEKNIGHT DINNERS • NEW WAYS WITH TORTILLA WRAPS • IMMUNITY-BOOSTING MEALS • EASY FRENCH RECIPES • SEASONAL IRISH COOKING
90
FAMILY FAVOURITES
s u o l u b a f & t s Fa home-cooking
5-ingredient meals One-pot wonders Quick dinners Our best bakes
PANCAKE TUESDAY!
SOMETHING FOR EVERYONE...
Seed y ba rs pa ge 35
25
NEW SKILLS
FOR THE KITCHEN
AUS $3.99 FEBRUARY 2016 UK £2.90
FEBRUARY 2016
R29.90 (incl. VAT) Other countries R26.23 (excl. VAT)
ROI 33.20
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guilt-free treats
SPECIAL GUEST ED
ITOR Sassy and inspiring , Susan Jane White shares her favourite wholesome recipes
20/01/2016 16:40
137970 SCA Hygiene Plenty Consumer Press Ad.pdf
1
26/03/2015
10:37
Tip #29
Line the fridge to catch leaks or dribbles
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20/01/2016 16:36
Easy Food team SPECIAL GUEST EDITOR Susan Jane White
EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 287 8638 fave recipe: Apple tart. p.93
Happy February! I’m Susan Jane, The Virtuous Tart. Easy Food Magazine and I have much in common. We both love recipes that are fast, cheap and easy. As Valentine’s is upon us, I’m tarting up the pages of your favourite foodie magazine this month. I want to turn those pesky sugar cravings into a nutritional slamdunk. Are you up for it?
EDITORIAL TEAM Staff writer Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Beef pho, p.110 Contributors Jenny Cooney and Dave Lang DESIGN Lead design Nikki Kennedy fave recipe: Chocolate swirl cannoli, p.67 PHOTOGRAPHY & FOOD STYLING Charisse van Kan, Agnieszka Wypych, Pauline Smyth, Joanne Murphy and some images from Shutterstock. PROPS Vintage La Touche Gifts, Meadows & Byrne, Anvil Home (Bray) and Greystones Antiques ADVERTISING Sales Manager Tatum Rooney trooney@zahramediagroup.com t: +353 (0)1 287 8631 fave recipe: Mustard and Parmesan chicken, p.46 ADMINISTRATION Production consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Amazonian truffles, p.27 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Slow-cooked leg of lamb, p.45 Easy Food is published by Zahra Media Group Ltd ISSN 1649-4253
Healthy food is all very well and good, but it’s got to taste great, right? I love cooking for Susan Jane White flavour, but cooking for the good of my body makes me giddy. It’s like dating a terribly tasty hunk, then finding out he’s rich too. Health and flavour are my thing, a potent duo. This way of cooking stokes the imagination. Gives wings to your spice rack. Thrills the body. And places vitality at the centre of your table. Imagine a nutritional slam-dunk while snacking on my Amazonian Truffles, p.27. Picture your taste buds raving to the tune of Rye Banana Bread with Homemade Nutella, or your toes break dancing with every luxurious mouthful of my killer Honuts (the healthy donut), p.29. Wholesome food need never tax your taste buds. It can, and should, tickle your serotonin in ways you never thought imaginable. So let’s take the hell out of healthy. In this issue of Easy Food, you’ll find lots of tantalising recipes to baptize in 2016, from immunity-boosting meals, p.104, to simply healthy dinners, p.72. All you need is a sense of adventure and an appetite. We find Wham’s Greatest Hits a bizarrely-useful kitchen tool. I can’t explain what happens, but their groove shoots through my fingertips and transfers to my dishes. Every kitchen should have a copy. And if you’re finding it tricky to kickstart your New Year’s resolutions, I have the solution. Try a ‘pot luck’ evening with five friends, each choosing one of this issue’s healthy recipes... you get to share the feast with great pals, and sample other dishes from this month’s archive. Stealthy, eh?! (While you’re at it, let them rub your halo). So kick back and enjoy the read with your favourite cuppa. You’ll catch my recipe comments throughout the magazine, alongside some tips and nutritional nuggets. And don’t forget to start enlisting your friends for your pot luck party! As we come into spring, we are naturally more inclined to make healthier choices. It’s not about cutting foods out of your diet; it’s about adding new foods in. Remember – first we form habits. And then they form us. Here’s hoping 2016 will be your most adventurous year yet for you and your family.
Printed in the UK
M E D I A
G R O U P
Magazines Ireland “Publisher of the Year” 2015 & 2012
Love to your pots and pans, Susan Jane White
THE NEXT ISSUE... The March issue of Easy Food is on sale March 3rd!
Magazines Ireland “Annual of the Year” 2013 JAMs “Best Foodie Read” 2013 One year’s subscription to Easy Food is €50.00/£36.00
All rights, including moral rights, reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, without the prior permission in writing from the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published. While our recipes have been tested by experts, sometimes recipes don’t work properly due to mismeasuring and different cooker performance. We advise readers to measure ingredients carefully and time their own bakes.The views expressed in this magazine are not those of the publisher. It is recommended that you consult your GP before following any kind of weight reduction, health or exercise programme. Articles and advertisements are for information only.They are not intended to replace medical care. Special thanks to all our guardian angels.
HOW TO CONTACT US Subscription enquiries: New and existing subscribers, any change of personal details or back issue enquiries call: IR: (01) 663 8851 UK: 020 8597 0181.
General enquiries: Email us at editor@easyfood.ie or write to Easy Food, Zahra Media Group, 1st Floor, Zoe House, Hillside Road, Greystones, Co. Wicklow.
Join us on:
www.easyfood.ie
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Easy Food 3
20/01/2016 16:51
Fish soup with garlicky rouille and croutons
P.91
Celeriac and carrot rĂ–sti with smoked salmon
P.34
contents Your wheat-free bread brainnew booster fondue
P.23
Winter antioxidant salad
P.106
Orange poppyseed flaxseed pancakes
P.51
Chocolate swirl cannoli
P.67
4 Easy Food
EF109_04-05_Contents.indd 4
FEBRUARY 2016
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Regulars 08 Your say Your comments, photos and questions
10 Food bites News from the wonderful world of food
12 Competitions Exciting things for you to win!
16 Reader survey Complete our Reader Survey for your chance to win a fab getaway for two!
20 Our kind of health nut Susan Jane White is at the helm of healthy eating in Ireland
Tasty tortilla wraps make for convenient and inventive dinner options
72 Pass the parcel
32 Root for celeriac It won’t win any beauty awards, but we give celeriac big points for flavour
36 The best bakes Warm the home with these simple, sweet all-star favourites
slow-cookers
Master the art of cooking en papillote (and minimise wash-up!)
Cooking for fun 78 Pick a side These sweet and savoury fondue recipes make the perfect Valentine’s Day treat
80 Love is in the air We help you pick a special bottle of wine to match your Valentine’s Day meal
84 In the mancave
Pancake pops
P.102
Warm up with this hearty, indulgent venison stew
What’s in season?
We give you the low-down on handy
86 Challenge yourself
Salmon and yoghurt tacos
P.69
Show off your kitchen skills with these luxurious homemade gnocchi
88 Treat yourself! This single-serving pancake is the perfect treat for one
90 The French files Learn the art of French cooking with
Larder luck 42 Take 5 Raid your pantry to whip up these easy meals with just five ingredients
47 Cooking with “F” Don’t be daunted by preparing fish — it really is as easy as A, B, sea...
48 Have your pancake and eat it too This Pancake Tuesday, there’s something for everyone!
What’s for dinner? 54 Weekly menu planner Keep it simple, keep it quick with our tasty midweek meals
63 15 ways with winter warmers Our favourite soups, stews and bakes to keep you warm
66 That’s a wrap www.easyfood.ie
EF109_04-05_Contents.indd 5
these simple yet sumptuous recipes
Kids’ kitchen 98 The kids are alright Our Home Ec expert talks us through the nutritional needs of young children
101 Easy juniors Have fun in the kitchen with this twist on traditional pancakes
Make it healthy!
Jam doughnut muffins
P.40
104 Eat well, feel fabulous! Stay healthy by treating your body to the nourishing food it craves
From our kitchen to yours 116 All the knowledge you need to become an expert in the kitchen
Per Serving 312kcals, 7.1g fat (3.9g saturated), 57g carbs, 37.9g sugars, 5.9g protein, 0.7g fibre, 0.07g sodium
x Readers! Please take note that the nutritional information that appears underneath each recipe is only for one serving. The key for the buttons is in our recipe index on page 98. All Euro/GBP prices are converted at the time of going to print. Prices may vary.
126 Kitchen know-how Easy Food 5
20/01/2016 17:27
RECIPE INDEX v
Budget-Friendly
Freezable
☺
Kid-Friendly
x
Dairy-Free
v
Vegetarian
LF
DF
Diabetes-Friendly
GF
Gluten-Free
v
x
Low-Fat
v MEAT Prosciutto tortellini with spinach
43
•
•
•
•
•
•
•
Slow-cooked leg of lamb
45
•
Pork satay stir-fry
55
•
Celeriac soup with crispy pancetta
63
•
•
•
•
Beef, barley and mushroom soup
63
•
•
•
•
•
Classic beef stew
64
•
•
•
•
•
Pork and leek stew
64
•
•
•
Blue cheese and rosemary toad-in-the-hole
65
•
Smoky bean and bacon bake
65
•
•
•
Lamb kofta wraps
68
•
Mexican “lasagne”
70
•
Mustard pork chops
73
•
Indulgent venison stew
84
•
Beef pho
110
•
FISH AND SEAFOOD Celeriac and carrot rösti with smoked salmon
34
Mediterranean baked fish
45
Roasted white fish with lemon and olives
56
• •
61
•
Spicy fish stew
64
•
Salmon with lemon and tomatoes
69 75
•
76
•
91
•
Sole meunière
95
Homemade fish cakes
99
•
Prawn and cashew nut curry
112
•
•
•
• •
•
• •
• •
•
•
• • •
•
Fish soup with garlicky rouille and croutons
• •
•
•
Spicy prawn linguine parcels
•
•
•
•
Sea trout with leeks
Salmon and yoghurt tacos
•
LF DF GF
•
• •
46
•
Chicken fried rice
58
•
Lighter one-pan “lasagne”
59
•
One-pot chicken and chorizo stew
64
•
Chicken and vegetable tray bake
65
•
Chicken Caesar wraps
67
Ginger and garlic chicken Chicken with creamy mushroom sauce Mustard garlic chicken
63
•
•
•
•
•
Dairy-free potato and leek soup
63
•
•
•
•
•
Slow-cooker veggie gumbo
64
•
•
•
•
•
Cheesy sun-dried tomato pasta bake
65
•
•
•
•
French onion gnocchi bake
65
•
Tofu and mushroom parcels
75
•
•
•
Cheese fondue
78
•
•
•
Homemade Parmesan gnocchi
87
•
•
•
Cheese and herb omelette
93
•
•
•
Apple and cheese parcel salad
95
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Ginger carrot soup
108
•
•
•
•
•
Three-bean chilli
109
•
•
•
•
•
Oh-so-seedy granola
111
•
•
•
•
•
• •
BAKED GOODS
•
•
•
•
x
•
•
•
•
•
•
•
•
•
•
•
Your new wheat-free bread
23
•
•
•
•
•
Rawvelutionary carrot cake
27
•
•
•
•
•
Amazonian truffles
27
•
•
•
•
•
Honuts: the healthy donut
29
•
•
•
Rye banana bread with homemade Nutella
29
•
•
•
•
•
•
COVER RECIPE: Seedy bars
35
•
•
•
•
•
•
Banoffee bread
38
•
•
•
•
•
Mini coffee cakes
39
•
•
•
Jam doughnut muffins
40
•
•
•
•
•
Apple tart
93
•
•
•
•
Banoffee mess
25
•
•
•
Jaffa baked cheesecake
37
•
•
•
•
Gluten-free chocolate hazelnut bread pudding
37
•
•
•
•
Confetti pancakes
49
•
•
•
•
•
Chocolate berry pancakes
49
•
•
•
•
Baked apples with cinnamon Mascarpone
60
•
•
•
Lemon and almond pudding
62
•
•
•
Chocolate swirl cannoli
67
•
•
•
Chocolate fondue
79
•
•
•
Dutch baby pancake
88
•
•
•
Pancake pops
102
•
•
•
•
•
Lemon ginger detox tea
107
•
•
•
•
•
Super juice
114
•
•
•
•
Mushroom cream sauce
87
•
•
•
Quick beef ragù
87
•
Butternut squash, sage and pancetta sauce
87
•
• •
• •
•
• •
•
•
•
•
•
•
•
•
•
•
•
•
73
•
•
91
•
•
113
•
•
•
• •
•
• •
•
•
23
•
•
•
•
•
•
Homemade coconut milk yoghurt
25
•
•
•
•
•
•
•
Creamy celeriac and potato gratin
33
•
•
•
•
•
•
Simple Spanish tortilla
43
•
•
•
•
•
•
•
Balsamic mushroom and goat’s cheese pancakes
50
•
•
•
•
•
Orange poppyseed flaxseed pancakes
51
•
•
•
•
•
•
•
Our favourite gluten-free pancake
52
•
•
•
•
•
•
•
Our favourite pancake
52
•
•
•
•
•
•
Spicy Halloumi and cauliflower frittata
55
•
•
•
•
•
•
•
•
•
•
•
•
•
DESSERTS
Lemongrass, coconut and sweet potato soup
EF109_06_Recipe_Index.indd 6
•
Minestrone
•
VEGETARIAN
6 Easy Food
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
POULTRY Mustard and Parmesan chicken
•
63
106
•
•
57
Vegan cauliflower chowder
106
•
•
Easy cheesy quinoa broccoli bake
Cinnamon apple porridge
•
•
LF DF GF
Winter antioxidant salad
•
•
v
•
• •
v
•
•
•
•
•
•
•
•
•
• •
DRINKS •
•
•
•
•
SAUCES •
•
•
•
•
•
•
•
FEBRUARY 2016
20/01/2016 17:01
What’s inside
A sneak peak at what you’ll find in this issue
FOOD IN A FLASH Get dinner on the table in no time with these speedy midweek meals! Sole meunière
P.95
MUSHROOM MAGIC
Low in fat and packed with nutrients, make sure mushrooms are included in your diet. Not only are they the only vegetarian food source of vitamin D (which is just as important for bone health as calcium), but they’re also a good source of B vitamins, which help provide energy and play a key role in the nervous system. (Psst… if your kids won’t eat mushrooms, don’t worry – we’ve hidden them in the lamb koftas on p.68, and you can use the same method to sneak them into any meatballs, burgers or meatloaf!)
Mustard garlic chicken
P.113
Cheese and herb omelette
P.93
Balsamic mushroom and goat’s cheese pancakes
P.50
Tofu and mushroom parcels
P.75
Chicken with creamy mushroom sauce
Stay healthy
P.91
We’ve been on a bit of a health kick this month in the Easy Food office. Try our immunity-boosting foods from p.104, designed to arm your immune system with the very best natural defenses and keep you healthy and satisfied. Wrapping food in parchment paper is a low-fat, high-flavour way to cook, and we’ve got five fab recipes for you to try from p.72. We’re also adamant that hearty winter meals can be just as good for you as lighter, fresher options, so we’ve got 15 ways with soups, stews and bakes, p.63: real winter warmers that lock in all the goodness from their ingredients. If all else fails, look to the French Paradox, the supposed mystery whereby the French eat a diet high in saturated fat and wine, yet enjoy low rates of heart disease and obesity. Take a lesson in wholesome food from our Gallic friends, p.90.
stin g Immu nity -b oo 104 p. om fr s fo od
www.easyfood.ie
EF109_07_What's inside.indd 7
Pork satay stir-fry
P.55
Prosciutto tortellini with spinach
P.43
EASY FOOD READER SURVEY Head to p.16 and complete our reader survey to be in with a chance to win an overnight stay at the Delphi Resort, Co. Galway, and a five-course tasting menu for two in The Chef’s Table! The Chef’s Table by Stefan Matz is the new 34-seater stand-alone restaurant at Delphi Resort featuring an open kitchen, allowing for engagement and interaction with Stefan while he works with his team to create elegant and sophisticated dishes full of flavour, all celebrating the rich bounty of the lands and seas around Delphi. Easy Food 7
20/01/2016 17:04
your say
We love hearing about what you’re up to in the kitchen, so send on your comments, questions and cooking tales!
“Caroline Gray from @easyfoodmag is serving up some festive hot winter drinks for the kids too! #SundayAM” – @SundayAMTV3
WHAT YOU’VE BEEN COOKING
Jus Roll pastry demo at Cooks Academy
TRIED AND TESTED Hajar Slattery from Celbridge, Co. Kildare,
”#Dessert #Nutella and #Baileys #cheesecake @easyfoodmag!” – @MissusDW
has been busy flipping pancakes with the new Pancake Kit from Judge! “Making pancakes starts with a decent-sized mixing bowl, like this 10" stainless steel one from Judge. It takes a fairly huge volume with non-drip edges. Mixing ingredients is made easy with the balloon whisk, which has a good width, a tubular handle for grip and durable wires. The solar scale has an impressive sleek design, the ability to measure liquid volume and a tare weighing function. However, it needs a bright source of light, natural or artificial, to operate. The panel was obscured at one stage and the LCD went blank, so make sure it's positioned well first. The kit also came with a wide 1L glass measuring cup; go slow when pouring to
“Lovely recipe from January's @easyfoodmag. Cheesy chicken (well, turkey!) meatballs in tomato sauce. So tasty.” – @jarhinio
Contact us Easy Food Magazine @easyfoodmag easyfoodmag 8 Easy Food
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avoid liquid dripping on the side. I highly recommend the oven-safe non-stick frying pan. It's sturdy, with quality mirror-finished
shaker comes with a lid, although the mesh
stainless steel, and heats up evenly in no
may be a little too fine as I have to shake it
time. With the help of the slotted turner, the
hard to release the icing sugar. Overall I'm
pancakes flipped and released easily. They
impressed with the high quality finish of
were perfect from start to finish, which is a
products from Judge.”
huge plus because we've all had to chuck the first two pancakes into the bin. The stainless steel slotted turner has silicone at the edges to avoid scratching on non-stick pans: another win! The snazzy citrus reamer has good grip on the handle, maximising juice squeezed with minimum effort. I like that the fine mesh
Judge stainless steel bowls, from €7.25/£5.50 Judge solar scales, €32.90/£25 Judge classic frying pan, from €13.15/£10 Judge slotted turner for non-stick pans, €9.85/£7.50 Judge balloon whisks, €9.15/£7 See www.judgecookware.co.uk for stockists in your area.
FEBRUARY 2016
20/01/2016 17:10
letters and comments
We’ve got mail
As an avid follower of your magazine, I have over the years put together a selection of my favourite recipes, in what I have come to call my "bible". I believe I have most of the Easy Food magazines dating back to the very first one. Unfortunately I seem to have lost a recipe for a butternut squash and red pepper soup, which was a particular favourite of mine and a great start to any meal. Even though I have kept the hard copies, I had cut this recipe out to add to my "bible". As I no longer have it, I wondered if you could locate it and forward it on to me. I hope you will be able to help me out. I continue to read and re-read each magazine and, as late as this evening, I cooked the Steaks with Mushroom Sauce from the September 2015 issue. My husband described it as "better than any restaurant". Regards,
Rosalind Moore
Lost a recipe? Email us at editor@easy food.ie and we'll do our best to track it down for you!
“@easyfoodmag leaving this page open and leaving lots of hints. Caffeine-fuelled turophile! #HoHoHoping” – @JingerKat “Great infographics in @easyfoodmag this month for the beginner baker and healthy nutritious eaters #homeeconomics” – @msmillshomeec “Just made my Christmas cake @easyfoodmag!” – Amy Meegan
”@easyfoodmag Got my #Christmas #annual today #happy #cooking #mindracing #somuchtotry” – @f1kr
...Glad our Christmas Gift Guide came in handy!
Meet the Taste Team...
Caroline Salmane Lives in Donegal with her husband. “I am a very passionate home cook and love nothing more than cooking for my family and friends. I really enjoy trying new recipes, but my favourites to cook and to eat would be a spicy curry or a warm, comforting beef and Guinness stew.”
"@easyfoodmag is out and the winning recipes from the #HomeCookHeroAwards judged by @NickMunier and @Cfulvio are there!” – @ConnachtGold “Couldn't resist making your delish chicken wings for tea! Made a little carrot salad to go with them. It was yum!” – Aisling Hogan “Cover recipe à la me! Was a big hit, great recipe.” – Amy O’Keeffe
“@easyfoodmag loving the veggie recipes, thanks :)” – @LauraHaughey1
Christmas competition winners 1 x Lily O'Briens hamper Nicola Moran, Castleknock, Co Dublin 1 x overnight stay at The Heights Hotel, Killarney Theresa Finnegan, Oldcastle, Co. Meath 1 x Sushi & Spa break at the Radisson Blu, Galway Declan McCarthy, Fermoy, Co. Cork 1 x Blomberg washing machine Marie Moran, Blanchardstown, Co. Dublin 3 x Bay Tree hampers Marina Honan, Dunlavin, Co. Wicklow Hannah Russen, Doughiska, Co. Galway Rory Walsh, Fethard, Co. Tipperary
www.easyfood.ie
EF109_08-13_Yoursay_FoodBites new.indd 9
3 x Fire & Smoke hampers Sally Delaney, Borris-in-Ossory, Co. Laois Paul Daly, Naas, Co. Kildare Martine Flynn, Lisdornan, Co. Meath 1 x Moet & Chandon So Bubbly gift box Yvonne Moran, Tuam, Co. Galway 1 x Lindt chocolate hamper Anne Carroll, Kilkenny, Co. Kilkenny 1 x overnight stay with evening meal at the River Lee Hotel, Cork City Jackie Meehan, Gorey, Co. Wexford 3 x Pandora Bell hampers Ger O'Farrell, Carrigaline, Co. Cork Fiona Doherty, Glenageary, Co. Dublin Martin O'Donnell, Drogheda, Co. Louth
Suzanne Lowell lives in Cork. “I have three daughters who are great for trying new recipes, and I work part-time alongside my fiancé. We love our food, especially spicy dishes… I sneak chilli into as many meals as possible! I swear by my Le Creuset casserole pot and my slow cooker as they have produced some of my best dinners. I'm not a lover of turnip, aubergines or almonds, but anything else goes!”
Michelle Dimmock is turning the big 40 this year, and lives in Leitrim. She says, “I’m married to Keith with two children, James, aged nine and Niamh, seven. I’m a domestic engineer, or in other words a stay-at-home mum. Mary Berry is my favourite baker, and I really enjoy cooking and baking wholesome food that the whole family can eat. My hobbies are reading and being part of our local Millennium Choir; we are currently preparing to sing at the 1916 celebrations in Collins Barracks on Easter Sunday!”
Easy Food 9
20/01/2016 17:08
FOOD BITES IRELAND’S FAVOURITE BICCIES
Cup of tea, anyone? Here are Ireland’s top 10 favourite biscuits: 1. Milk chocolate digestives 2. Chocolate chip cookies 3. Kit Kat 2 Finger 4. Oreo vanilla 5. Cadbury Snack shortcake biscuit 6. McVities digestives 7. Rich Tea 8. Tesco Value digestives 9. Bourbon creams 10. Jacobs Mikado
ONE SMART SLOW COOKER
Anything that makes healthy cooking even easier is always a winner in the Easy Food kitchens, so we’re big fans of the new Morphy Richards Supreme Precision 3-in-1 Slow Cooker. It has three cooking functions, which means you can brown meat, stew quickly and slow cook all in one. Available from Currys PCWorld and other leading electrical retailers nationwide. RRP €99.95 www.morphyrichards.ie
Research courtesy of dunnhumby, the world’s leading customer science company, from a 52-week study on biscuit sales from Tesco Ireland.
GLUTEN-FREE GOODNESS
COFFEE CHIC
Opt for a stylish start to your day with a barista-style coffee or tea from one of Tassimo’s handy counter-top machines. We’re especially fond of the Tassimo Vivy here; it makes the perfect cup of coffee in just minutes, and adds a nice “trendy tech” feel to the kitchen. (Tassimo Vivy, RRP €119/£99.99) www.tassimo.ie 10 Easy Food
EF109_08-13_Yoursay_FoodBites new.indd 10
Coeliacs, rejoice! Family-owned Goodness Grains is making strides as the only company to hold two Gold Star Great Taste Awards for a gluten-free bread in Ireland and the UK. It is also one of the very few purpose-built gluten-free bakeries in Ireland, offering coeliacs peace of mind when it comes to cross-contamination issues. The entire product range – from bagels and bread to pastries and brownies – comes
individually wrapped, and all of the Goodness Grains bread products are gluten-, wheat-, egg- and dairy-free. Goodness Grains currently supplies to Tesco, Dunnes Stores, SuperValu, Starbucks, Butlers, Applegreen and SuperMacs.
www.goodnessgrains.com Goodness Grains @goodnessgrains
FEBRUARY 2016
20/01/2016 17:09
news
OOH LA LA!
We were lucky enough to travel to Normandy in northwest France, eating and cooking our way to a better understanding of Norman cuisine. As it is so geographically close to us, this area of France boasts similar gastronomic offerings to Ireland. Rich dairy is a staple ingredient, from soft farmhouse cheeses to crème fraîche and velvety butter, as are fresh bread and crisp apples (this is the home of Calvados, the apple brandy, after all!). French food can be misinterpreted as overly-complex haute cuisine, but we learned that the real foundations of French cooking are the rustic farmhouse meals that have been made in home kitchens around the country for centuries. Check out our feature on no-nonsense, flavour-packed French cooking that any home-cook can master, p.90. And if you want to retrace our steps through Normandy, be sure to check out some of our favourites from the trip:
THE WILDE KITCHEN Dublin-born Sinéad Wilde Allart has called Normandy home for the past 23 years. She now runs the most charming bed and breakfast and cookery school from her home, located in the Cotentin Peninsula, only 20km from the ferry port of Cherbourg. Guests can sign up for oneto six-day courses, covering the basics of French home cooking all while soaking in the surrounding French countryside and Sinéads infectious joie de vivre (flip to p.93 to try Sinéad’s legendary apple tart yourself). It’s the best of Irish hospitality and French cuisine in one! www.wildekitchen.net
Queuing up for quinoa
Full of protein and nutrient-rich, quinoa has become a familiar staple in health-conscious kitchen cupboards and we’re digging Hale & Hearty’s range of quinoa-based products. One of the most innovative is the Penne Pasta, made from a mixture of quinoa and corn to create a gluten-free alternative that will keep you fuller for longer than its traditional wheat-based counterpart. Also be sure to check out Honey Bee Cereal – a tasty blend of quinoa, rice and corn – and the organic Pancake Mix. Available from www.natreco.com.
FINALLY! CRISPY BAKED POTATO FRIES AT HOME
We love when we see sweet potato fries on menus, but replicating that perfectly crisp exterior in home ovens has proved tricky. That’s why we’re such fans of Strong Root’s oven-baked sweet potato fries from Irish start-up Handy Food. They're naturally gluten-free, low in saturated fat and salt, and nice and crispy from the oven in just 25 minutes… we're loving getting back to these roots! RRP €3.99 per 500g bag; available in SuperValu stores and select retailers nationwide. www.strongroots.ie
HÔTEL LA CHENEVIÈRE A former mansion and farm, this 18th-century château is a luxurious escape steeped in history. Situated only 3km from the D-Day beaches, the château was occupied by the Germans during World War II, and then by Americans after the D-Day landings. It was fully restored in 1988 to become the lush hotel-restaurant that it is today. Its restaurant includes a gorgeous gourmet menu, and even the continental breakfast is a pleasure for any foodie. www.lacheneviere.com Want to take this foodie trip yourself? Contact The Normandy Tourism Board for more information or for a detailed itinerary (www.normandy-tourism.org); or RyanAir for flights from Dublin to Paris-Beauvais (www.ryanair.com).
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COMPETITIONS
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WIN A MEAL FOR TWO AND AN OVERNIGHT STAY! The award-winning Cava Bodega is situated on Middle Street in Galway city and showcases the very best of Spanish food and wine, in particular the global phenomena of tapas. Head chef and owner JP McMahon created the menu based on the best of local and Iberian influences. Cava Bodega is a great example of the international trend for topquality ethical and casual food in a shared environment; with tapas, food is passed around the table, communal-style. The dishes breed discussion and provide an alternative approach to eating.
For a chance to win, simply email the answer to the question below with your contact details to competitions@easyfood.ie with VALENTINES in the subject line:
Q: In which city are Cava Bodega and the boutique city centre House Hotel located? Terms and conditions apply; winner will be contacted with details.
Cava Bodega and House Hotel are joining forces this Valentine's Day to give you the chance to win a dinner for two in Cava Bodega and an overnight stay in the boutique city centre House Hotel.
12 Easy Food
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www.cavarestaurant.ie www.thehousehotel.ie
FEBRUARY 2016
20/01/2016 17:28
A LIGHTER WAY TO CELEBRATE If you’re looking for a lighter way to celebrate this Valentine’s Day, we have just the right wine for you. B Secco is the new range of reduced-alcohol, low-calorie wines from Black Tower — at only 5.5% alcohol, it has 30% fewer calories than regular wine with all of the flavour. This means you can fully celebrate Valentine’s Day without compromising your healthy New Year’s resolutions! Available as both a refreshingly crisp white and supple fruity rosé, B Secco is lightly sparkling and a perfect complement to any occasion that calls for bubbly. One lucky reader will win six bottles of the B Secco of their choice. To enter, simply email your contact details to competitions@easyfood.ie with B SECCO in the subject line. Be drink aware, visit DrinkAware.ie.
WIN A CASE OF BUBBLY We’ve teamed up with Cono Sur, one of Ireland’s favourite Chilean wine brands, to offer one lucky reader the chance to win a case of the delicious Cono Sur Sparkling Rosé. Made from 100% from Pinot Noir grapes from the Bío Bío Valley in southern Chile, the Cono Sur Sparkling Rosé has flavours of fresh red raspberries and notes of blueberries. Wrapped in gorgeous pink packaging, it’s the ideal bubbly to enjoy with your loved one this Valentine’s Day. To be in with a chance to win this bubbly prize, simply email your contact details to competitions@easyfood.ie with CONO SUR in the subject line. Be drink aware, visit DrinkAware.ie.
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CULTURED CAVEMAN CUISINE! To celebrate the launch of Caveman Month at Saba and Saba To Go, one lucky reader now has the chance to win a delicious meal for two at Saba! Both Saba and Saba To Go will be offering a dedicated Paleo menu inspired by Saba favourites until February 7th. Two of the Paleo-friendly dishes – The Caveman and Primal Green – will be available on the menu year-round, alongside the much-loved ‘Saba Slim’ and ‘Saba Light’ offerings. Dishes from the new menu include Chargrilled Sirloin Steak served in a delicious red curry paste, and the Prawn Primal Green – the perfect serving of delicious tiger prawns. The new menu will also include a range of signature cocktails, which are all low in calories, made from the freshest fruit and using only natural sweeteners. To win your Saba experience, simply email your contact details to competitions@easyfood.ie with SABA in the subject line. Saba 26-28 Clarendon Street, Dublin 2 (01) 679 2000 Easy Food 13
20/01/2016 17:28
CORNER
Staff Writer Jocelyn Doyle reviews her favourite cookbooks this month
THE MAGIC OF BROTHS
THE NEW VEGAN
HUNGRY HEALTHY HAPPY
By Áine Carlin Published by Kyle Books €19.99/£14.99
By Dannii Martin Published by Jacqui Small €26.65/£20
By Nick Sandler Published by Kyle Books €22.65/£16.99
Aimed at those thinking about becoming vegan for the first time, The New Vegan is a perfect guide to navigating what could be a very challenging New Year’s resolution. Having made the transition herself a few years back, Carlin knows from experience how daunting it can be, and here she aims to answer all those key questions including what you can eat, what to tell people and how to cope when eating out. There are plenty of recipes to provide a framework for your new lifestyle, none of which are lacking in flavour: we love the button mushroom and chickpea pies, baked falafel burgers and sweetcorn-stuffed potato skins. If you’re ready to take a new approach to ethical eating, this might just be the handbook you need.
Packed with healthy recipes with no compromise on flavour, this is exactly the sort of cookbook we love here in the Easy Food office. These are practical recipes for the home cook, with a focus on hearty, protein-packed meals designed to keep you full for a long time. Start your day the right way with a sweet potato breakfast hash, snack on moreish chicken, courgette and chilli bites and enjoy healthy noodle pots for an easy office lunch. Dinner is sorted with lighter versions of classic favourites like chicken Kiev and fish pie, as well as plenty of inventive ideas such as Thai salmon noodle soup. There’s even a whole chapter of light desserts to round off your day: try some creamy two-minute “ice cream” or a sumptuous chocolate avocado mousse. Healthy eating has never been so tempting.
Satisfying, comforting and healthy, bone broths are experiencing a new wave of popularity. In this new book, Nick Sandler provides basic recipes for all sorts of stock (chicken, fish, vegetable, beef, pork and duck) plus over 60 ideas for how to use them. Banish any mental images of a miserly bowl filled with watery broth – this book is heavy on big, comforting dinner-style portions of hearty meals such as pork meatballs in hot and sour broth, quick beef bourgignonne or a savoury quinoa chicken broth with kale. If you’ve never made your own broths before, or you want a reminder of a childhood comfort food, this is the book for you.
THE FUEL FOOD COOKBOOK By Oliver McCabe Published by Mercier Press €22.99/£17.25 If you fancy making some dietary changes, but are unsure exactly what you should be eating, this book is a worthwhile guide. McCabe is determined to bring “healthy, wholesome food back to basics” and begins by breaking down which nutrients are important and why. Put this newfound knowledge into action and kick off your day with one of many juice and smoothie recipes, followed perhaps with a herby smoked salmon frittata. Lunch is sorted with plenty of fresh, inventive salads and hearty soups, and we love the whole chapter of stunning veggie burger recipes: between the courgette and blue cheese burger and a sweet potato and chickpea option, we may never go back to beef. Dinners are simple and inviting: think flavoursome dhal, easy curries, quick pasta dishes and a pumpkin and Feta pearl barley risotto that we can’t wait to make. Round everything off with a gluten-free Moroccan orange cake, and you’ve just finished your first day of healthy eating! This is good, no-fuss food to make you feel great and wins an easy two thumbs up from the Easy Food team. 14 Easy Food
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Experience a gourmet escape with The Chef’s Table at Delphi Resort
Experience the brand new signature restaurant from the award-winning Executive Head Chef of Delphi Resort Stefan Matz, with a Gourmet Escape package including a 5-course tasting menu in The Chef’s Table. Book this gourmet getaway for you or a friend and let the à la carte and tasting menus at The Chef’s Table provide a culinary showcase of all the Delphi region has to offer. E: info@delphiresort.com / bookings@delphiresort.com W: www.delphiresort.com T: 095 42208 Delphi Resort @DelphiEscape
Delphi Resort, Leenane, Connemara, Co.Galway Easy Food 15 www.easyfood.ie Terms and conditions: Prize includes 1BB1D for 2 adults, subject to availability, non-transferable and not valid during Easter, Halloween or bank holidays.
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Easy Food 2016 reader survey Nothing is more important to us than our readers. Help us continue to be Ireland’s bestselling food magazine by filling in this survey, and in doing so, you could be in with a chance to win a fantastic night away with dinner for two!
Are you male or female? Male Female What is your age? Under 18 19 to 24 25 to 34 35 to 44 45 to 54 55 to 64 65 to 74 75 or older What is your marital status? Single Married Living with partner Separated/divorced How many children do you have? None 1 2 3 4 or more Where do you live? Dublin Rest of Leinster Munster Connaught Ulster What is your total gross household income (before tax)? Less than €19,999 per year €20,000-€39,999 per year €40,000-€59,999 per year €60,000-€79,000 per year 16 Easy Food
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ENTER TO WIN!
€80,000-€99,999 per year €100,000 or more Who is the main cook in your household? I am My partner is My partner and I share the cooking On average, how long do you spend cooking per night? 0-10 minutes 10-30 minutes 30 minutes – 1 hour 1 hour + Do you cook more at the weekend? Yes No If you have children, do you cook with them? Yes No What meat do you cook most for dinner? Chicken Beef Pork Turkey Lamb How often do you cook fish for dinner? More than once a week Once a week Once a fortnight Once a month Rarely Is budget an important factor when planning meals? Yes, budget is always a factor Budget is sometimes a factor No, budget is not a deciding factor Is nutrition an important factor when planning meals? Yes, nutrition is always a factor Nutrition is sometimes a factor No, nutrition is not or rarely a factor
Visit www.delphiresort.com or follow ‘Delphi Resort’ on Facebook. Be in with a chance to win an overnight stay at the Delphi Resort, Co. Galway, and a five-course tasting menu for two in The Chef’s Table! The Chef’s Table by Stefan Matz is the new 34-seater stand-alone restaurant at Delphi Resort featuring an open kitchen, allowing for engagement and interaction with Stefan while he works with his team to create elegant and sophisticated dishes full of flavour, celebrating the rich bounty of the lands and seas around Delphi. For your chance to win, simply answer all questions in the survey, fill in your contact details below and post it to: Easy Food, 1st Floor, Zoe House, Church Road, Greystones, Co. Wicklow.
Name: Address:
Email: Telephone:
FEBRUARY 2016
20/01/2016 17:47
larder luck counter intelligence
Please rank these food types in order of preference, 1 being your favourite and 9 being your least favourite. m Chinese m French m Indian m Irish m Italian m Japanese m Mexican m Spanish m Thai Do you frequently cook in accordance with any of these special diets? (Please check all that apply.) m Cholesterol-friendly m Dairy-free m Diabetic-friendly m Gluten-free m Low fat m Low sugar m Vegan m Vegetarian m Paleo m Other (please specify)__________________ If you cook according to a gluten-free diet, would you consider buying a specific gluten-free magazine? m Yes m No m Maybe If maybe, what would affect your decision? ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ How often do you buy Easy Food Magazine? m I am a subscriber m Monthly m Bi-monthly m Fewer than four times a year m I wouldn’t buy it again
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Did you know that Easy Food is an Irish magazine? m Yes m No m It’s unclear/I was unsure
m Foodie travel destinations m Information on special diets
Does the cover of Easy Food Magazine stand out on the news stand? m Yes, it is easy to spot m No, it is difficult to spot
What other new features would you like to see in Easy Food? ___________________________________________ ___________________________________________ ___________________________________________ ___________________________________________ ___________________________________________
Which cover photo would appeal to you more? m A savoury dish
Would you like to see columnists in Easy Food? m Yes
m A dessert
m No
Please rank the features in order of preference, 1 being your favourite and 10 being your least favourite. m What’s in season? m Weekly menu planner m 5 ways with X m Treat yourself! m Home economics class m Challenge yourself m Healthy recipes m From our kitchen to yours m Top it off m Pick a side
Do you like that Easy Food has celebrity guest editors? m Yes m No m I am indifferent to the guest editors. Have you purchased an issue of Easy Food because of the particular guest editor? m Yes m No
Which types of recipes would you like to see more of in the magazine? (Please check all that apply.) m Budget-friendly m Weeknight meals m Baking m Desserts m Kids’ recipes m Seasonal recipes m Weekend cooking/special occasion m Healthy recipes m Other (please specify)
Please rank the 2015 celebrity guest editors, with 1 being your favourite and 10 being your least favourite. m Catherine Fulvio (January issue) m Simon Lamont (February issue) m Darina Allen (March issue) m Stephen and David Flynn from The Happy Pear (April issue) m Clodagh McKenna (May issue) m Paul Flynn (June/July issue) m Rachel Allen (August issue) m Catherine Leyden (September issue) m Neven Maguire (October issue) m Donal Skehan (January issue) m Susan Jane White (February issue)
Which new features would you like to see in the magazine? Please rank them in order of preference, from 1 being the most preferred to 5 being the least. m Information on Irish food producers m Information on wine m Kitchen appliance information/testing
Who else would you like to see as a celebrity guest editor? ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ Easy Food 17
20/01/2016 17:47
Easy Food 2016 reader survey 20 - PAGE SPECIAL FEATURE: COELIAC-FRIENDLY MEALS
104
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106
2
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MONEYSAVING RECIPES
Spicy Mexican pasta bake
imply Shomemade - page 7
2
€ .90
JANUARY 2015
Catherine Fulvio from Ballyknocken Cookery School shares her top recipes and cooking advice.
EVERYDAY RECIPES Sprinkle cake
- page 92
INSIDE:
TOP 10 EASY FOOD RECIPES OF ALL TIME
PLUS ■ DAIRY-FREE COOKING ■ QUICK CAKE DECORATING ■ HEALTHY KIDS' MEALS
FEBRUARY 2015
SPECIAL GUEST EDITOR!
SAME GREAT PRICE
lebrating Ce100 issues!
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BIGGER AT
SAME GRE PRICE
JANUARY 2015
NOW 33%
NOW 33%
• A MONTH'S WORTH OF MEALS • SEASONAL COOKING • COMFORT BAKING • READERS' TOP GLUTEN-FREE MEALS • ITALIAN HOME COOKING • COELIAC-FRIENDLY TIPS AND RECIPES
Are you aware that Easy Food has a cooking segment on TV3’s Saturday and Sunday AM weekend show? Yes No
BONUS
EASY FOOD ISSUE 100
Please rank the covers from the past year in order of most appealing (1) to least appealing (11). Please take into account the look of the food as well as the overall design.
EASY FOOD ISSUE 99
How important is it that the celebrity guest editor is Irish? Very important Somewhat important Not important
SPECIAL GUEST EDITOR!
Recipes and tips from Tv3's The Lazy Chef, Simon Lamont.
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SPECIAL GUEST EDITOR
Donal Skehan shares wholesome recipes from his latest cookbook
08/12/2015 15:34
MAY 2015
IT'S CURRY NIGHT!
Our ultimate mains and sides
UK £2.90 AUS $3.99 SEPTEMBER 2015
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Homemade
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19/08/2015 13:35
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90
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bulous Fast &hofa me-cooking
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SOMETHING FOR EVERYONE...
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EASY JUICES, SOUPS & HEARTY SALADS
ge
ES! OF PRIZ WORTH e to enter the See insidHome-Cook 2015 ds Hero Awar
FEBRUARY 2016
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BOOST YOUR IMMUNITY
Fluf nut fy ba pa na pa ncak na es
SPEEDY MEALS
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Tasty pastry Porridge toppings Cheeky chicken dinners
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Chef extraordinaire Neven Maguire shares tips for impressive meals
Beef and stout pie
WINTER WARMERS
JANUARY 2016
OCTOBER 2015
ing meals Warm for chilly nights
15/07/2015 16:52
Make-ahead lunches & healthy snacks
• Quick pan sauces
EASY FOOD ISSUE 109
Butternut squash soup with goat’s cheese and chorizo, p.63
ROI 33.20
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Rachel Allen dishes on family meal planning, Irish ingredients and more!
SCHOOL TIME!
TRIED & TESTED RECIPES
SEPTEMBER 2015
SOUPS & SAMBOS
The classic duo gets revamped
See inside to enter...
30/04/2015 10:33
95
• SEASONAL RECIPES FOR MUSHROOMS • CREATIVE PICKLES AND PRESERVES • FRUITY TREATS FOR KIDS • HEALTHY RECIPES WITH TINNED FISH • SWEET AND SAVOURY WAFFLES •
Sausages, rashers and pudding... for dinner!
EASY FOOD ISSUE 106
Beyond breakfast
99
everyday recipes
Special feature: HEALTHIER COMFORT FOOD FAVOURITES
90+
• UPGRADED CABBAGE IDEAS • WINNING RECIPES FROM 2015 HOME-COOK HERO AWARDS • FUN MUFFIN TIN COOKING • NEW YEAR'S EVE BRUNCH • EASY MIDWEEK DINNERS •
Slow-cooker creations Halloween treats Cooking with apples
Recipe book inside!
EASY FOOD ISSUE 108
• FRESH IDEAS FOR SEASONAL PRODUCE • NEW WAYS WITH MASH • CREATIVE MEATBALL RECIPES • ENTERTAINING WITH IRISH BREADS • PROTEIN-PACKED DINNERS • 15 WAYS WITH SPICES •
85
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Win €1,000 in prizes! ENTER THE HOME-COOK HERO AWARDS NOW!
with
AUGUST 2015
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SPECIAL GUEST EDITOR!
Clodagh McKenna shares fresh new recipes using quality Irish ingredients
Special feature: ALLERGY-FRIENDLY RECIPES FOR KIDS
ARE YOU A HOME-COOK HERO?
seasonal SimpIleris&h cooking
home-cooking
MAY 2015
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Chef Paul Flynn shares his favourite recipes and tips for family mealtimes
• FRESH IDEAS FOR ASPARAGUS • GLUTEN-FREE BAKING • COOKING WITH EGGS • SUMMERTIME ROASTS • TOP 5 SANDWICHES • EATING FOR BETTER WELLNESS •
rtime Summefavourites
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- page 25
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Simple
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EASY FOOD ISSUE 107
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• WEEKLY MENU PLANNER • FRESH IDEAS WITH STRAWBERRIES • COLOURFUL AND HEALTHY MEALS • CREATIVE BUN BAKING • HOMEMADE ICE CREAM SAUCES
BAKING WITH FRESH FRUIT
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18 Easy Food
EASY FOOD ISSUE 105
Swee t and smoky cheeseburger
25/03/2015 17:54
- page 29
105
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Tarragon chicken with creamy champ
- page 7
EASY FOOD ISSUE 104
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Sassy and inspiring, Susan Jane White shares her favourite wholesome meals
20/01/2016 11:40
FEBRUARY 2016
20/01/2016 17:49
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Easy Food 19
20/01/2016 17:32
“
I am a junk food veteran! I want to turn your sugar cravings into a nutritional hit without sacrificing taste.
”
HEALTH NUT
Are you familiar with Susan Jane White? If not, you should be. We at Easy Food are absolutely in love with her fresh, funky and totally achievable approach to healthy and wholesome eating. She embraces the foods we all love – from banoffee and brownies to milkshakes and cake – and revamps them to eliminate much of the refined sugars, wheat and dairy that have become worrisome pillars of the Western diet. As a student, Susan Jane was relying on the staples that many Irish students turn to when the funds are low and the cravings constant – toast, take-outs, cereal and more toast. Throw in plenty of caffeine and a lack of sleep for good measure, and before she knew it, Susan Jane found herself in the hospital with a serious immune disorder. After countless rounds of medications and treatments from a stream of doctors who couldn’t quite pinpoint the source of her body’s shut-down, Susan Jane made the decision to take her health into her own hands. She consulted with a doctor and embarked on a food pilgrimage that helped her discover how closely linked her energy levels were to the food she ate. She cut out all processed foods and her mood, health and indomitable sense of humour returned in full force. Susan Jane is a regular columnist for the Sunday Independent and featured on Jamie Oliver’s FoodTube YouTube channel, as well as the author of two must-read cookbooks, The Extra Virgin Kitchen and The Virtuous Tart.
Recipes from The Extra Virgin Kitchen (¤19.99/£17.99) and The Virtuous Tart (¤24.99/£21.99) Published by Gill Books
Susan Jane White is at the helm of the healthy eating revival in Ireland, and having a blast while she’s at it 20 Easy Food
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guest editor Susan Jane White How would you describe your cooking ethos? I take the hell out of healthy.
profession – sort of like Paul Daniels in an apron, magically hiding things.
go-to for so many years, from refined sugars to processed flours.
What first inspired you to adopt this megawholesome, listen-to-your body way of cooking and eating? Looking like Quasimodo... and feeling like a rescue dog.
What would you advise to homecooks who are looking to make similar changes to the way they feed themselves and their families? Easy! Start with one recipe a week. If you can, make a batch of flapjacks on Sunday to last you through the week. Make a full-flavoured vegetable curry and freeze leftovers in portions for super busy nights. And a batch of PMT brownies to rock your daughter’s week (find a cookery demo of these on my YouTube channel). Embrace Instagram and follow healthy authors like Amy Chaplin, My First Mess, Green Kitchen Stories, The Ghost on my Back, and Dagmar’s Kitchen. It’s like a support network for your New Year’s resolutions! Tune into your Instagram feed every day for visual inspiration and encouragement. Mine is filled with creative images from people I admire, on the same wholesome, positive vibe.
What advice do you have for novice “conscious shoppers” on learning about, looking for and sourcing new ingredients? That novice shopper was me, 10 years ago. I used to think that only boring people had time to cook. Turns out, smarter people make time to cook. When I first started eating this way, I tiptoed around health food stores with a mixture of confusion and nervous elation, like an ornithologist sighting a new species of bird. I was busy mourning for Diet Cola Girl. “Jaysus, I could buy a bottle of wine for the price of that stuff,” or “I can’t afford that weirdo flour, it’s three times the price of normal white stuff!” But it’s helpful to remember that, first, we form habits. And then, habits form us. What habits do you want to nourish? Eventually I realised there is nothing restrictive about healthy eating. It’s the opposite. It’s so liberating – a way to escape the shackles of processed food and the excesses of the Wheat-Sugar-Dairy merry-go-round. There are legions of grains, flours and funky beans to experiment with in place of boring pasta and bread. It’s the most thrilling adventure you’re missing!
What are the differences between how Ireland eats now, compared to 10/20 years ago? Twenty years ago, pesto wasn’t available in Irish supermarkets. It was a different age on the culinary charts! Life BP – Before Pesto – was probably more nourishing. There was less junk food available, and certainly less aggressive marketing tactics assaulting us when we watched telly. Today, 66% of Irish adults are either obese or clinically overweight. Looks like we have abdicated responsibility for our diet to unscrupulous food manufacturers who market us products that, well, end up making us fat and miserable. I used to think convenience foods made my life easier – until I became very ill. Now I realise that smart people make time to cook. Smart people embrace cooking as an adventure, a love affair. Smart people pay the grocer, not the doctor. What changes do you predict for Ireland's eating habits in the future? I think the next generation will look at the dismembered parts of animals packaged in supermarkets as utterly contemptuous and inappropriate. (Close your eyes, and think about it. Weird, right?!) There will always be a place for our local butcher. But having to pass the meat isle full of severed animal flesh will probably be unacceptable in 20 years time. I’m empathetic with that view. I am also hugely hopeful that our government will beef up and do what’s right for our health and our small artisans. Ireland could become one of the world’s greatest exporters of top quality dairy, meat, freshly-milled whole grains and artisanal products. But we can’t do it from the bottom up. We need government backing and financial support to jumpstart this vision into gear. PHOTOGRAPHY JOANNE MURPHY
Have you had any experiences where steadfast processed-food-addicts are converted to this healthier way of eating and cooking? All the time. It’s easy to dismiss healthy food in cafés, as very often it tastes awful. That’s why I wrote my cookbooks – I am a junk food veteran! I want to turn your sugar cravings into a nutritional hit without sacrificing taste. I want to eat badass noodles and feel like a ballet dancer afterwards, rather than a constipated rhino. I’ve made it my
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What have been the biggest benefits to yourself and your family from cooking healthily at home? We don’t neck preservatives and artificial chemicals. And everything tastes unimaginably better! We also really enjoy the time together. So what if you make a mess in the kitchen. Clean it tomorrow! Cooking at home is important to my physical and mental health. How is this nutritious cooking different from “healthy” food trends that have been on the rise in recent years? Imagine a space where cravings don’t control your every thought, and where energy belts through your veins. This is not a fad for me. It’s a way of life, and doesn’t demand rigid principles. I’m not telling people to give up wheat, sugar and dairy. That would be bonkers. But replacing bread, pasta, croissants and junk with super-nutritious suppers will pay dividends. Huge dividends. I’m not saying wheat and dairy are unhealthy. The quantity we consume is definitely unhealthy, even pathological (breakfast, lunch, dinner, desserts, snacks all seem to have wheat, sugar and dairy, right?). By acknowledging our obsession with these foods, we will naturally reduce our reliance upon them and will open up our eyes to a fabulous fleet of wholesome grains, beans, flours and multicoloured rice that we would not otherwise be exposed to. It’s the opposite of restrictive – it’s incredibly liberating! (Bizarre, eh?!) That’s what my cookbooks do; they open up this world of exciting new ingredients. It’s important for homecooks to branch away from the standard, refined cooking products that have been the
Have you had any kitchen disasters when experimenting with new recipes? And if so, what did you learn and how did you recover? All. The. Time. It’s great craic. Every disaster, you learn something new. Think of ingredients as friends. They have personalities, and you have to get to know what makes them sing, or what makes them shy. Just like real life, you can burn them from time to time, but then you learn your boundaries! I would say it's useful to buy an oven thermometer and a timer. I find a Lisa Hannigan album is always a good antidote to disasters; I think of her music like plasters for sore nerves. What staples do you always have on hand? Chilli. It’s a defibrillator for any boring dish (or house guest).
A note on the measurements here: Susan Jane says,
“
I think cups are friendlier and make it easier to visualise quantities while jotting down your shopping list. I've included both cups and grams to suit all camps.
”
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guest editor Susan Jane White “Few pleasures in life can compete with tearing open a hot focaccia. I’m not suggesting you quarantine or banish such pleasures. On the contrary, let’s celebrate these delights for what they are and enjoy them from time to time. For a wholegrain and nourishing alternative, I recommend inaugurating this recipe to your life. And your freezer. It tastes like Irish brown bread, but without the bloating commonly associated with wheat.”
Your new wheat-free bread Makes 1 loaf ½ cup (70g) buckwheat flour ½ cup (55g) organic soya flour 2 tsp baking powder 1 tsp Herbamare seasoning, celery salt or sea salt 1 tsp ground ginger 1 tsp ground cinnamon 480ml almond milk, oat milk or hemp milk ¾ cup (80g) millet or barley flakes ¾ cup (105g) sunflower seeds ½ cup (100g) whole buckwheat grains 1-2 tbsp honey, barley malt or maple syrup (optional) 1 Preheat the oven to 200°C/180°C fan/gas mark 6. Line a shallow tin just smaller than a magazine page with greaseproof paper. We’re going to bake this in a tray rather than a loaf tin, so when it’s cooked, we’ll cut it into squares. Each square can be used for a sambo, sliced horizontally like a bap. 2 Sieve the flours, baking powder, seasoning and spices into a large bowl to introduce air and make it fluffy. Try not to omit the spices, as they are central to this bread. Add the milk, millet flakes, sunflower seeds, whole buckwheat grains and honey (if using). It should be a pouring consistency and be quite runny. Pour the batter into the lined tin. 3 Bake for 35-40 minutes, depending on the depth of the tray you are using. Remove from the oven, allow to cool on a wire rack and divide into quarters. Looks really slick. Once you taste this buckwheat bread, you’ll never want to buy bread again. Freeze in quarters, ready to split and toast every morning.
Per Serving 290kcals, 18g fat (10.8g saturated), 27g carbs, 4.9g sugars, 8.7g protein, 5.2g fibre, 0.199g sodium
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“Lemongrass is the easiest of exotic Asian herbs to deal with in a Western kitchen. I tend to have problems pronouncing the others, let alone soliciting them into a pan. Lemongrass is widely available in supermarkets now, which either means we are becoming more courageous behind the apron or more mournful of our carefree days backpacking around Thailand. Organic coconut milk is best, otherwise the milk can be hijacked with all sorts of preservatives and stabilisers. If you think this is just claptrap, I urge you to buy both and compare. You’ll notice a trippy purple hue in many non-organic milks.”
Lemongrass, coconut and sweet potato soup Serves 4 A good blob of extra-virgin coconut oil 2 sweet potatoes, peeled and diced 1 onion, diced 3 garlic cloves, chopped 1-2 lemongrass stalks 480ml vegetable stock or water 1 x 400g tin of organic coconut milk A pinch of cayenne (optional) A squeeze of lime juice A handful of fresh coriander leaves, torn Tamari, to serve
1 Gently warm a dollop of extra virgin coconut oil in a sauté pan. Add the sweet potatoes, onions and garlic and leave to sweat quietly while you prepare the remaining ingredients. This process sweetens the veg naturally as long as you don’t brown them. 2 Bash the fat, fibrous end of the lemongrass stalks with the base of a saucepan or heavy object. Of course, a pestle and mortar would be perfect, but not as cathartic as a flying saucepan after a long day in the office. Add the smashed stalks to the sweet potatoes and onions along with the stock and coconut milk. Bring to a simmer and cook for 10 minutes, until soft. 3 Remove the lemongrass and discard. Purée the soup with a hand-held blender until delectably smooth. Tickle with cayenne to give delicious heat and a splash of lime for a sharp kick. Finally, dazzle with the torn coriander, a splash of tamari and your holiday photo album. Guaranteed to transport you straight back to the coconut-lined beaches of Koh Samui.
Per Serving 409kcals, 27.6g fat (24.6g saturated), 40.3g carbs, 5.1g sugars, 4.5g protein, 7.5g fibre, 0.028g sodium
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guest editor Susan Jane White “Sleep deprivation is the latest tax to hit us. Quite apart from nights lost to insatiable Visa bills and episodes of The Killing, everyone seems to be popping babies. Look out for dazed brethren roaming our office corridors and streets. Should you spot one, approach with caution and slip them a copy of this recipe. The key to optimising your chances of a smooth trip to Slumberville is replenishing your reserves of zinc and vitamin B6 in your diet. Both are crucial for the production of your brain’s sleepy hormone, melatonin. No B6 or zinc, no zeds. Stress drinks up our banks of zinc and B6, resulting in a deficiency at night. No one functions well on a poor night’s sleep, not even Mary Poppins. Our concentration falls, our patience wheezes and our immunity chokes. Of course, ditching caffeine and taking up meditation is the most effective way of repairing adrenal glands. But for most of us, such a proposal is enough to detonate our stress levels. Who would have thought that a twist on the classic banoffee pie could help? Bananas contain vitamin B6, and the mineral zinc can be sourced from the pecans in this recipe. I recommend investing in some quality time with these foods before booking into a fancy hypnosis centre or resorting to Celine Dion’s greatest hits.”
Banoffee mess
3 Serve to unsuspecting guests and see if they notice the difference.
Serves 6 1½ cups (210g) regular pitted dates ½ cup (140g) cashew nut butter 3 tbsp lúcuma powder or 1 tsp vanilla extract 1 tbsp unscented coconut oil A good pinch of sea salt flakes 1 cup (250g) regular or coconut milk yoghurt 3 bananas, sliced 4 squares of dark chocolate Toasted pecans, for topping 1 Cover the dates with a little water in a small saucepan and boil for 10 minutes. Whip in a food processor with the cashew nut butter, lúcuma or vanilla, coconut oil and a good pinch of sea salt until seriously smooth. Allow to cool down before you judge! At this stage, it won’t taste or smell like caramel. 2 Scoop some yoghurt into six little pots. Add a few slices of fresh banana, followed by a glossy kiss of the caramel. Top with optional shavings of dark chocolate if you have some. No biggie if not. Toasted pecans scattered on top give a great crunch. www.easyfood.ie
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Per Serving 234kcals, 4.8g fat (3.7g saturated), 46.2g carbs, 35.4g sugars, 4.3g protein, 4.5g fibre, 0.085g sodium
x "If you have a dairy-free diet, then tasting coconut milk yoghurt is almost like a religious experience. Candida warriors will love it, as will your vegan pal and that hot Pilates instructor you’ve been dying to impress. Now you have an excuse to get his email address. You can find blocks of coconut cream for less than a quid in your local Asian or ethnic grocer. At health food stores, expect to pay three times the price for organic varieties."
Homemade coconut milk yoghurt Serves 6-8 1 x 200g block of coconut cream (or creamed coconut) 300ml hot filtered water 1 tsp stevia Erylite ¼ tsp or 2 capsules probiotic powder ¼ vanilla bean, seeds scraped out, or pure vanilla powder
1 Chop the coconut cream into small chunks, being careful not to include your fingers (the cream can be rock solid). Add to a blender or food processor along with the hot water and blend until smooth. 2 Leave to cool for 15 minutes before adding the stevia powder, probiotic powder and the vanilla seeds or powder. You could use the culture from a batch of CoYo or another natural yoghurt, but I find the probiotic powder to be more effective. 3 Pour into a scrupulously clean 750ml-1 litre Kilner jar and cover with kitchen paper or a clean muslin and an elastic band. I keep mine on the warm kitchen counter draped with muslin for 24-36 hours before tasting and refrigerating. You could of course leave yours in the boiler room or airing press to achieve similar results – you’re aiming for 26°C. If it’s particularly warm, 24 hours could be plenty of time to let the culture multiply. 4 Every six hours, or when I remember, I whisk it to ensure consistency and to prevent it from splitting. After a maximum of 36 hours, refrigerate and gobble within 10 days. That’s it!
Per Serving 58kcals, 6g fat (5.3g saturated), 1.4g carbs, 0.8g sugars, 0.6g protein, 0.6g fibre, 0.004g sodium
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guestcounter editor Susan Jane White larder luck intelligence "I freeze the entire cake in nifty slices, ready for their call of duty. One slice will fill your sails. Expect an afternoon glow to rival that of Saoirse Ronan at the Oscars. Insoluble fibre has the crafty ability to police our bowels, improving congestion and reducing transit time like a tenacious traffic warden. Oats and dried fruit contain astral amounts of the stuff. Oats have additional bragging rights – all those B vitamins will help recharge spent batteries and frayed nerves, while slowrelease carbs will have your toes cha-cha-ing all day long. For more rawesome inspiration, check out Emily von Euw faster than immediately."
Rawvolutionary carrot cake Makes 20 servings For the frosting: 1 cup (135g) cashews ½ cup (70g) pine nuts (or more cashews) ½ cup (125ml) light agave nectar or raw honey 3 tbsp freshly-squeezed orange juice 2 tbsp freshly-squeezed lemon juice 1 tbsp fresh ginger, finely minced A scrape of orange zest Pumpkin seeds, to decorate For the cake: 2 large carrots, peeled and grated 1½ cups (135g) oat flakes 1 cup (140g) regular pitted dates, chopped 1 cup (50g) unsweetened dried pineapple ½ cup (40g) desiccated coconut A palmful of raisins 2 tbsp maca 1 tbsp water 1 tsp ground cinnamon 1 tsp ground turmeric A pinch of sea salt flakes A squeeze of lemon juice 1 The frosting comes first. Soak the cashews and pine nuts in a large bowl of filtered water for six hours or overnight. 2 In the morning, drain and rinse the soaked nuts. Tumble into a blender with the remaining frosting ingredients (except the pumpkin seeds) and purée until smooth. You may need an extra bit of juice to loosen it up to a spreadable consistency. Leave aside for now. 3 Then make the cake. Grate the carrots into your food processer (blenders are too powerful), then tip in the remaining cake ingredients. Pulse until it starts sticking. www.easyfood.ie
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Taste and high-five Mother Nature. 4 Scrape half of the cake mixture into an 18cm springform tin and press down firmly. Spread half of the frosting on top. Freeze for 30 minutes, until firm. Now spoon in the remaining carrot mixture on top of the frozen cake, press down and top with the remaining frosting. Freeze again. 5 Store in the freezer in its tin until ready to serve. At this point, carefully remove the cake from the springform tin by manipulating the sides and the base. I sometimes double up on frosting and cover the entire beast, parachuting some pumpkin seeds on top. Fandabbydoozy. Per Serving 169kcals, 7.3g fat (2g saturated), 25.1g carbs, 15.7g sugars, 3.3g protein, 2.6g fibre, 0.02g sodium
x
“Practically humming with energy, the sesame and chia seeds in this recipe will deliver a fleet of minerals to service your mojo. These seeds are also crammed with B vitamins to nourish frayed nerves and low batteries at a fraction of the price of a marriage counsellor. You’re welcome. Just two truffles will deliver 100% of your recommended daily allowance (RDA) of vitamin E. Ooh argh! This vitamin is hailed as one of the most powerful antioxidants in the fight against free radical damage (that’s fancy speak for ageing skin). Think of vitamin E as the patron saint of Eternal Youth.”
Amazonian truffles Makes 30 truffles ¼ cup (60ml) light or dark tahini ¼ cup (60ml) maple syrup 2 tbsp acai powder A pinch of sea salt flakes ½ cup (45g) milled chia seeds 4 tbsp ground almonds 2 tbsp cocoa or cacao powder, plus extra for dusting 1 With a fork, beat the tahini, maple syrup, acai powder and a pinch of sea salt flakes together in a medium bowl until sumptuously glossy. Measure in the remaining ingredients and encourage them to rumba. This may take a bit of persuasion. 2 Take a cherry-sized ball of the mixture and roll it between the palms of your hands to form a soft truffle. Drop each one into cocoa powder and roll it around to coat it. Set on a cold plate. As soon as you’ve used up all the mixture (you should get 30 or so truffles), refrigerate them. 3 Keep your thirsty fingers busy while the truffles set. One hour should do the trick. There’s no need to stick to acai powder in this recipe. Try ground ginger for a cheaper alternative or dust the truffles in beetroot powder for Barbie-loving toddlers. Per Serving 38kcals, 2.5g fat (0.5g saturated), 3.6g carbs, 1.7g sugars, 0.8g protein, 1g fibre, 0.012g sodium
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guestcounter editor Susan Jane White larder luck intelligence “This recipe is based on the classic donut from Babycakes NYC, a gluten-free bakery that FedExes donuts across the country to breathless celebs. I know it seems like an intemperate amount of ingredients to purchase, but you’ll be guaranteed yearround honuts and happiness. Admittedly, these honuts flirt with their own mortality after six hours. Best to eat them straight away, like at a picnic, DVD night or children’s party.”
Honuts: The healthy donut Makes 10-12 donuts ¾ cup (100g) coconut sugar, rapadura or jaggery ¾ cup (90g) brown rice flour and/or sorghum flour ½ cup (80g) potato flour ⅓ cup (40g) chickpea flour 4 tbsp arrowroot 1 tbsp ground cinnamon 2 tsp baking powder ½ tsp xanthan gum A pinch of sea salt flakes Just under ¾ cup (160ml) hot water Just over ⅓ cup (90ml) coconut oil, melted 6 tbsp apple purée 1 tsp vanilla powder or extract 1 We are going to bake these donuts instead of deep-frying the bejaysus out of them, so start by preheating your oven to 180°C/160°C fan/gas mark 4. Using some of your melted coconut oil, brush two six-mould donut trays and set aside. I only have one donut tray, so I do two batches, which works just fine. 2 Spin all the dry ingredients together in a blender or food processor. Now add the wet ingredients: your hot water, melted coconut oil, apple purée and vanilla. Blitz until sumptuous and smooth. 3 Drop spoonfuls of batter into each donut mould. Use the end of your spoon handle to drag the batter around the ring. 4 Bake for 20-22 minutes. Let them cool in the mould for five minutes before releasing with a silicone knife. 5 Eat them hot, to hit your serotonin and your toes. I like to dip these into a sneaky icing made with cacao butter, maple syrup and beetroot powder. Per Serving 166kcals, 7.6g fat (6g saturated), 23.8g carbs, 9.8g sugars, 2g protein, 1.7g fibre, 0.03g sodium
x www.easyfood.ie
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“Rye is rich in B vitamins, the chaps that act as spark plugs for energy ignition. This grain is also thought to have a higher concentration of cancer-protective lignans than any other cereal crop. Even more interesting, rye is the grain of choice for body-builders because of its specific amino acid profile, which seems to fancy muscle mass. But don’t worry – you won’t end up looking like a Transformer by nibbling away on this banana bread. You’ve got to lift insatiable amounts of weights to do that. If you’re looking for a totally gluten-free or grain-free recipe, just swap the rye flour with more coconut flour. It will be a little drier, but still crazy delicious. Barley malt syrup also works well, but honey doesn’t for some strange reason. However tempted you may be, please don’t add walnuts or pecans. Nuts dry out the mixture.”
Rye banana bread with homemade Nutella Makes 1 loaf For the bread: ¼ cup (33g) coconut flour ¼ cup (35g) rye flour A handful of dried dates 2 tsp ground cinnamon 1 tsp baking powder ½ tsp Maldon sea salt flakes 3 eggs, beaten 3 bananas, roughly mashed
5 tbsp coconut oil, melted 2-3 tbsp yacón, maple or date syrup 2 tsp apple cider vinegar 1 tsp vanilla extract For the homemade Nutella:
⅓ cup hazelnut butter (about half a small jar) 3 tbsp cacao or cocoa powder 2 tbsp maple or brown rice syrup 1 Preheat the oven to 180°C/160°C fan/gas mark 4. You’ll need a small to medium bread tin, lined and ready. 2 To make the Nutella, whip the ingredients together in a cup using a fork. 3 For the banana bread, get two large bowls. In the first one, stir the flours, dates, cinnamon, baking powder and salt together. In the second bowl, add the remaining ingredients and blend well. 4 Using a balloon whisk, beat the wet mix into the dry mix and transfer to your loaf tin. If you have banana left over, a few thin slices on top give it the Martha Stewart treatment. They also turn sweet and squishy in the oven. 5 Bake for 40 minutes. Cool on a wire rack and smother with Nutella or reverence.
Per Serving 191kcals, 10.5g fat (7g saturated), 23.7g carbs, 13.3g sugars, 3.7g protein, 4.1g fibre, 0.143g sodium
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What's in season? EASY RECIPES USING THE BEST OF THIS MONTH'S FRESH, SEASONAL INGREDIENTS
IN THIS SECTION ROOT FOR CELERIAC P32
It might not win any beauty awards, but we give underrated celeriac big points for flavour and versatility
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32-40 THE BEST BAKES P36 Warm the home this winter with these all-star favourites
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ROOT FOR
c a i r e l Ce It won’t win any beauty awards, but we give under-rated celeriac big points for flavour
32 Easy Food
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what's in season? celeriac
Buying
Look for smoother celeriacs to make peeling as easy as possible.
Top Tip
Storing
, peel, core For a touch of sweetness e but firm rip two e and thinly slic es and ato pot the pears. Add to 2. p ste in celeriac
Wrap the celeriac in cling film and store in the vegetable drawer in the fridge.
Other ways
Mashed celeriac is perfect winter comfort food. Just prepare it as you would mashed potato, adding plenty of seasoning. Combine mashed celeriac with potato for a tasty topping for winter pies. Chop celeriac into chunks and roast alongside red onions, parsnips and carrots. Shred raw celeriac for an unusual addition to a winter slaw. Check out p.68 for a delicious celeriac and pancetta soup recipe!
oves… Celeria■cClheese
es Pears sausag acon & eetroot B ■ s e Potato ots ■ B lly ■ Carr ■ Cream Pork be e B ■ ef Mustard r ■ Garlic tt u B e Lemon Thyme
Creamy celeriac and potato gratin Serves 4
Butter, for greasing 400g potatoes, peeled and thinly sliced 1 medium celeriac (about 400g), peeled and thinly sliced Salt and black pepper 400ml cream 100ml fresh milk 2 garlic cloves, peeled and halved Pinch of nutmeg 2 bay leaves 1 Heat the oven to 170˚C/150˚C fan/gas mark 3. Lightly grease a gratin dish with butter. 2 In a large bowl, combine the sliced potatoes and celeriac. Season well and toss together. 3 Transfer to the prepared gratin dish, pressing the slices as flat as possible so there are not too many gaps. 4 In a saucepan over a medium-high heat, combine the cream, milk, garlic, nutmeg www.easyfood.ie
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and bay leaves. Season generously and heat until tiny bubbles begin to appear around the edges and the mixture is just below boiling. 5 Remove the bay leaves and pour the cream mixture over the vegetables in the gratin dish. 6 Bake the gratin for 75 minutes until golden and bubbling, then increase the heat to 190˚C/170˚C fan/gas mark 5 and cook for a further 10 minutes.
7 Check if it’s ready by piercing with a small, sharp knife – it should easily pierce the vegetables all the way through. 8 Leave the gratin to rest for five minutes before serving. Per Serving 233kcals, 11.5g fat (7.1g saturated), 29.4g carbs, 5.5g sugars, 4.9g protein, 4.3g fibre, 0.227g sodium
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21/01/2016 09:53
Celeriac and carrot rösti with smoked salmon Serves 6-8
1.7kg potatoes, peeled 1 medium celeriac (about 400g), trimmed and peeled 3 large carrots, peeled 2 tbsp salt Black pepper 3 tbsp olive oil To serve: Chives, snipped Smoked salmon Sour cream 1 Use a box grater or food processor with a grater attachment to shred the potatoes, celeriac and carrots. Working in batches, wrap in a clean tea towel and squeeze out as much liquid as possible. 2 Place the grated vegetables in a bowl and stir in the salt and plenty of black pepper.
3 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 4 Heat one tablespoon of the olive oil in a large non-stick pan over a medium-low heat. Spread the vegetable mixture evenly into the pan and gently flatten with a spatula. Cook the mixture for 10 minutes. 5 Run a spatula around the edges of the pan to loosen the rösti and spoon a tablespoon of oil around the edges. Cook for another 10 minutes until the bottom is golden and crisp. Run the spatula around the edges once more, then carefully invert the rösti onto a plate. 6 Add the remaining olive oil to the pan and slide the rösti back in, cooked-side up. Flatten gently with a spatula. Cook for five minutes, shaking occasionally to loosen it from the sides of the pan, until the bottom is golden and crisp. 7 Transfer to a baking tray and place in the oven. Bake for 10-15 minutes until cooked through. Transfer to a plate and slice into six or eight wedges. Scatter with chives and serve with smoked salmon and sour cream. Per Serving 301kcals, 14.4g fat (2.1g saturated), 41.2g carbs, 4.6g sugars, 4.6g protein, 6.9g fibre, 1.826g sodium
delicious with This rösti is also tomatoes for eggs and roasted nner! brunch, lunch or di
34 Easy Food
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FEBRUARY 2016
21/01/2016 09:53
Seedy bars Makes 9 60g gluten-free oats 220g gluten-free oat flour 180g mix of seeds (we used pumpkin, sunflower and poppy seeds) 200g dried cranberries 1 tsp bicarbonate of soda 2 tbsp chia seeds 1 tsp cinnamon 120g pitted dates (soaked overnight) 1 tbsp vanilla extract 6 tbsp coconut oil, melted 3 heaped tbsp almond butter To drizzle: Dark and white chocolate, melted (optional)
1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and line a 15cm square baking tin with parchment paper. Mix together the oats, oat flour, seeds, cranberries, bicarbonate of soda, chia seeds and cinnamon in a large bowl. 2 Drain the dates and blend in a food processor, adding enough water to form a thick paste. Process for at least five minutes to create a perfectly smooth texture. 3 Add the vanilla extract, coconut oil and nut butter to the date mixture. Purée until smooth.
4 Add the wet ingredients to the dry and mix until everything is evenly coated. Pack the mixture into the tin. 5 Bake for 15 minutes, then allow to cool before drizzling with melted chocolate, if desired. Slice into bars to serve with a cup of tea.
Per Serving 394kcals, 23.5g fat (9.8g saturated), 38.9g carbs, 10.3g sugars, 9.9g protein, 7g fibre, 0.144g sodium
x
Cover
Cook the
HIGH IN FIBRE!
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Easy Food 35
21/01/2016 09:54
Warm the home with these all-star favourites
36 Easy Food
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FEBRUARY 2016
21/01/2016 09:55
what's in season baking
Jaffa baked cheesecake Serves 12 250g Rich Tea biscuits 125g butter, melted 400g cream cheese, softened 150g caster sugar 3 eggs 250g sour cream 250ml whipped cream, plus extra to serve Zest and juice of 1 large orange 80g dark chocolate, melted
lnuts can The haze mitted if o easily be those with r o f baking llergies nut a
For the topping: 16 kumquats, sliced and seeds removed 100g sugar 20ml water ½ tsp vanilla bean paste (or vanilla extract) 30ml orange marmalade Juice of 1 lime 1 Preheat the oven to 160˚C/140˚C fan/gas mark 3. Grease and line a 20cm loose-bottomed springform tin with parchment paper. 2 Place the biscuits in the bowl of a food processor and pulse until they resemble breadcrumbs. Add the butter and pulse until combined. Press the mixture into the bottom and up the sides of the tin. Place in the fridge for 30 minutes. 3 Beat the cream cheese and sugar until light and fluffy, then add the eggs one at a time, beating to incorporate. 4 Stir in the sour cream and whipped cream. 5 Stir in the orange zest, juice and melted chocolate until combined. 6 Bake for 45 minutes or until just set. Turn off the oven and leave to cool in the oven with the door ajar for two hours (this helps prevent the top from cracking). Chill the cheesecake in the fridge until ready to serve. 7 Place the first five ingredients for the topping in a saucepan and simmer until translucent. Remove from the heat and stir in the lime juice. Allow to cool, then spoon over the top of the cheesecake. Per Serving 567kcals, 42.8g fat (24.7g saturated), 40.2g carbs, 21.8g sugars, 8.1g protein, 0.7g fibre, 0.227g sodium
Gluten-free chocolate hazelnut bread pudding Serves 12 250g gluten-free bread, cubed 80g hazelnuts, toasted and roughly chopped www.easyfood.ie
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120g chocolate, chopped 60g light brown sugar 6 large eggs 870ml fresh milk 1 Thoroughly grease a large loaf pan and scatter half of the bread cubes in the bottom of the dish. Scatter over half of the hazelnuts, chocolate and brown sugar. 2 Repeat the layers until all of the dry ingredients are used. 3 Whisk together the eggs and milk, then slowly pour into the dish. Set aside for 20 minutes, occasionally pressing down the bread with the back of a spoon.
4 Preheat the oven to 160˚C/140˚C fan/gas mark 3. 5 Set the baking dish in a larger pan. Transfer to the oven and add enough hot water to the larger pan to reach halfway up the sides of the baking dish. Bake the pudding, uncovered, for 90 minutes. 6 The pudding should be slightly soft in the centre and crisp on top. Remove from the oven and allow it to cool for 15 minutes before serving. Per Serving 245kcals, 13.6g fat (4.5g saturated), 25g carbs, 16g sugars, 7.9g protein, 2.1g fibre, 0.158g sodium
Easy Food 37
21/01/2016 09:56
Banoffee bread Makes 1 large loaf or 4 small loaves 150g butter, softened 175g Demerara sugar 2 large eggs, lightly beaten 300g plain flour 1 tsp bicarbonate of soda 150ml milk 3 ripe bananas, mashed, plus extra slices to decorate 60g caramel sauce, plus extra to drizzle For the topping: 8 Hobnob biscuits, crushed 60g butter, melted 1 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. Grease and line a standard 900g loaf tin with parchment paper. 2 Beat the butter and sugar for five minutes until light and fluffy. 3 Gradually beat in the eggs until incorporated. 4 Beat in the flour and bicarbonate of soda, then stir in the milk until smooth. 5 Stir in the mashed bananas, then spread half of the batter into the prepared tin. Drizzle in the caramel sauce. 6 Add the remaining batter, then use a knife to swirl through the caramel. 7 Combine the crushed biscuits and butter, then sprinkle over the top. 8 Bake for 30 minutes, then cover with foil. Return to the oven for another 30-40 minutes until a skewer inserted into the centre comes out mostly clean (the caramel may stick to the skewer). Leave to cool in the tin for 10 minutes, then transfer to a wire rack to cool completely. Serve with an extra drizzle of caramel sauce. Per Serving 548kcals, 26g fat (14.6g saturated), 72.3g carbs, 32.7g sugars, 8g protein, 2.6g fibre, 0.527g sodium
38 Easy Food
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FEBRUARY 2016
21/01/2016 09:57
what's in season baking
ke these ant to ma es, simpy w u o y f I ak the tyle cupc classic-s ze and just use f o la g p o e omit th am to swirl on t e r c . r s e butt ced cake the unsli
Mini coffee cakes Makes 12 70g golden caster sugar 140g butter, softened 3 large eggs 140g self-raising flour 1 tbsp strong coffee, cold For the buttercream icing: 200g butter, softened 200g icing sugar 1 tbsp strong coffee, cold For the glaze topping: 100g icing sugar, sifted 1 tbsp strong coffee, cold Chocolate-covered coffee beans www.easyfood.ie
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1 Preheat the oven to 170ËšC/150ËšC fan/gas mark 3 and line two standard 12-cup muffin tins with paper cases. 2 Beat the golden caster sugar with the butter until creamy. Gradually beat in the eggs. 3 Slowly beat in the flour and coffee until just combined. 4 Spoon the mixture into the cases and bake for 15-17 minutes, rotating the trays halfway through baking. Leave the cakes to cool completely on a wire rack. 5 Beat the butter for the icing until pale, then gradually beat in the icing sugar until smooth. 6 Beat in the coffee. When the cakes are completely cool, swirl the icing generously on top of half of the cakes, then top with the remaining cakes. 7 Whisk together the icing sugar and coffee for the glaze topping, then spoon a bit over the top of each cake. Decorate with a chocolate-covered coffee bean. Per Serving 383kcals, 24.4g fat (15g saturated), 39.8g carbs, 30.5g sugars, 3g protein, 0g fibre, 0.181g sodium
Easy Food 39
21/01/2016 09:57
Jam doughnut muffins Suzanne Lowell “I found this to be very easy and, with the exception of the buttermilk, I had all the ingredients at home. My eldest daughter, Olivia, helped me with the jam and it does have to be put in the centre neatly, as two did leak a little. I made them as a Thursday night treat when my Dad was here for dinner. He had two and complimented me on them – high praise! I would definitely make them again, the only drawback being the melted butter and rolling them in sugar: not the best dish for the January detox!”
40 Easy Food
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Makes 12 300g self-raising flour 230g caster sugar 80ml vegetable oil 1 large egg 175ml buttermilk 1 tsp vanilla extract 6 tsp raspberry jam 100g butter
1 Preheat the oven to 180°C/160˚C fan/gas mark 4 and grease a 12-cup muffin tin. 2 Sift the flour and 130g of the sugar into a mixing bowl. 3 Whisk together the oil, egg, buttermilk and vanilla in a separate bowl. Gradually stir into the flour mixture until just combined. 4 Place a teaspoonful of the mixture into each muffin hole and make an indent in the centres. Fill each indent with some of the jam. 5 Cover the jam with the remaining batter mixture and bake for 20-25 minutes. 6 Remove from the oven and leave to cool. Melt the butter and, when the muffins are cool enough to handle, brush each one with melted butter and roll in the reserved caster sugar. Per Serving 294kcals, 13.7g fat (5.7g saturated), 40.1g carbs, 20.8g sugars, 3.7g protein, 0.7g fibre, 0.07g sodium
FEBRUARY 2016
21/01/2016 09:57
larder luck TURN TO YOUR STORECUPBOARD TO MAKE MEALS IN MINUTES
42-52
IN THIS SECTION TAKE 5 P42
Raid your pantry to whip up these easy meals with just five ingredients
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COOKING WITH "F" P47
Don't be daunted by preparing fish — it really is as easy as A, B, sea...
HAVE YOUR PANCAKE AND EAT IT TOO P48
This Pancake Tuesday, there's something for everyone!
Easy Food 41
21/01/2016 12:17
5
TAKE Raid your pantry to whip up these easy meals with just five ingredients Cupboard staples like salt, pepper, butter and olive oil aren’t included in the five-ingredient count!
42 Easy Food
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FEBRUARY 2016
21/01/2016 09:58
larder luck five-ingredient meals
Simple Spanish tortilla Serves 4
3 tbsp olive oil 500g new potatoes, sliced 1 onion, sliced 8 eggs 3 tbsp parsley, chopped (optional) 1 tsp paprika Salt and black pepper
medium heat. Tip everything into the pan and shake the pan so it spreads out evenly. Cook for 3-5 minutes until the edges and bottom are cooked; you can use a spatula to lift the tortilla a bit and check. 5 Transfer the pan to the oven and cook for 15 minutes or until completely set. 6 Slide on to a plate and cool for 10 minutes before serving. Per Serving 286kcals, 17.4g fat (3.6g saturated), 23.6g carbs, 3.2g sugars, 10.9g protein, 4.1g fibre, 0.142g sodium
To serve: Salad 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Heat half of the oil in a large pan over a medium-low heat. Add the potatoes and onion and cook gently, partially covered, for 25 minutes, stirring occasionally until the potatoes are softened. Place the potatoes and onion into a bowl. 3 Beat the eggs in a large bowl, then add the potatoes, onion, parsley and paprika. Season with salt and black pepper. 4 Heat the remaining oil in a smaller, oven-proof frying pan over a
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EF109_42-46_Take 5.indd 43
x
Prosciutto tortellini with spinach Serves 4
400g prosciutto ravioli or tortellini (or another flavour of choice) 6 tsp extra-virgin olive oil, divided 5 garlic cloves, crushed ¼ tsp salt
½ tsp dried chilli flakes, optional 450g frozen spinach, chopped 4 tbsp Parmesan, grated 1 Bring a large pot of water to a boil and cook the ravioli or tortellini according to the package instructions. 2 Meanwhile, heat two teaspoons of olive oil in a large pan over a medium heat. Add the garlic and cook, stirring, for 30 seconds. Add the salt, chilli flakes (if using), spinach and 120ml of water. Cook, stirring frequently, for 5-7 minutes until the spinach has completely thawed, wilted and heated through. 3 Divide between four bowls, top with the pasta and drizzle one teaspoon of the remaining oil over each portion. Serve immediately with a sprinkle of Parmesan. Per Serving 413kcals, 19.1g fat (19.1g saturated), 6.9g carbs, 1.6g sugars, 18.8g protein, 4.7g fibre, 0.68g sodium
Easy Food 43
21/01/2016 09:59
44 Easy Food
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FEBRUARY 2016
21/01/2016 09:59
larder luck five-ingredient meals
This lamb recipe looks impressive but is incredibly easy, making it an ideal dinner party option.
Slow-cooked leg of lamb Serves 8
1 leg of lamb (about 2½kg) Salt and black pepper 3 tbsp olive oil 4 large onions, thinly sliced Large handful of thyme sprigs 100ml red wine 200ml beef stock To serve: Mashed potato 1 Preheat the oven to 160C˚/140˚C fan/gas mark 3. Pat the lamb dry with kitchen paper and season well. 2 Heat the olive oil in a large heavy casserole dish over a high heat. Sear the lamb for 8-10 minutes, turning every few minutes until evenly browned all over. Remove to a plate. 3 Add the onions to the pan and cook over a medium-high heat for 8-10 minutes until soft and slightly browned. Add a few of the thyme sprigs and cook for a further 1-2 minutes. Season with salt and black pepper. 4 Sit the lamb on top of the onions, then add the wine and stock. Cover tightly, then place in the oven for three hours. 5 Garnish with extra thyme if desired. Serve with the onions and some mashed potatoes. Per Serving 556kcals, 23.8g fat (7.4g saturated), 8.2g carbs, 3.3g sugars, 71.5g protein, 2.1g fibre, 0.296g sodium
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Mediterranean baked fish Serves 4
1 tbsp olive oil 1 large onion, diced 1 x 400g tin of chopped tomatoes with herbs 2 tbsp capers, drained 4 boneless, skinless fillets of white fish Salt and black pepper To serve: Roasted baby potatoes Green vegetables www.easyfood.ie
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1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. 2 Heat the olive oil in a large pan over a medium-high heat. Cook the onion for 8-10 minutes until soft and slightly browned. 3 Stir in the chopped tomatoes and capers. Allow the sauce to simmer and reduce slightly for 5-6 minutes. 4 Place the fish in a baking dish and pour over the sauce.
5 Place in the oven and bake for 10-12 minutes until the fish looks opaque and flakes easily with a fork. 6 Serve with roasted baby potatoes and some green vegetables.
Per Serving 201kcals, 5.4g fat (0.9g saturated), 7.8g carbs, 4.2g sugars, 31.7g protein, 2.2g fibre, 0.348g sodium
x Easy Food 45
21/01/2016 09:59
Mustard and Parmesan chicken Serves 4
4 chicken fillets 70g Dijon mustard, plus 2 tbsp for brushing 120g panko (or regular) breadcrumbs 60g Parmesan, grated 20g butter, melted Salt and black pepper
1 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6. Line a baking tray with tin foil and place the chicken fillets on the foil. 2 Brush the fillets with two tablespoons of Dijon mustard. 3 In a medium bowl, use a fork to combine the remaining ingredients until crumbly. 4 Use clean hands to press the mixture lightly onto the chicken fillets. 5 Bake for 22-25 minutes or until cooked through. Rest for five minutes, then serve. Per Serving 478kcals, 20.8g fat (9.5g saturated), 23.1g carbs, 0g sugars, 48.1g protein, 1.4g fibre, 0.701g sodium
46 Easy Food
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AUGUST/SEPTEMBER FEBRUARY 2010 2016
21/01/2016 10:00
COOKING WITH... Don’t be daunted by preparing fish – it really is as easy as A, B, sea…
Buying fish • When buying fish, look for shiny skin with tightly adhering scales. • Eyes should be bright and clear. • The flesh should be firm and taut, springing back when pressed. • Fish should smell like the sea, never “fishy.” • When buying white fish, choose translucentlooking fillets with a pinkish tint. • If the fish is wrapped in plastic, the package should contain little to no liquid. • It can be helpful to ask your fishmonger to remove any pin bones. These run crosswise to the backbone. • Fresh fish should be cooked and eaten within two days. If you’re going to leave it longer than this, it’s best to freeze it.
Fish
Cooking fish
ILLUSTRATION BONNIE CHAN
Fish is quick to cook and can be baked, steamed, poached, roasted, deep-fried, barbecued, grilled or simply pan-fried in a little butter. The most important thing is not to over-cook it – as soon as the flesh is opaque and flakes easily with a fork, it’s ready.
47 Easy Food
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How to skin a fish fillet 1 Place the fillet on a board with the tail towards you, flesh-side up. 2 Using a sharp knife (not serrated), make a small nick backwards through the flesh, but not the skin, at the tail end nearest to you. This gives you something to grip.
3 Change the direction of the knife so that the blade is facing away from you and grip the small chunk you cut at the tail end. 4 Keeping it flush against the skin, work the knife towards the top of the fillet using a gentle saw-like motion. The skin should come away in one piece.
Top Tip: To get a better grip on the fish when skinning it, add a pinch of salt between your fingers.
FEBRUARY 2016
21/01/2016 10:00
Pancake AND EAT IT TOO! HAVE YOUR
This Pancake Tuesday, there's something for everyone!
e isc-lik flat, d st e b These k r s wo le k lt in e r sp 't m y won ring as the u d batter em in the ick th P . g in k o upply co ake s any c in p shop. u d craft or goo
48 Easy Food
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AUGUST/SEPTEMBER FEBRUARY 2010 2016
21/01/2016 10:03
larder luck Pancake Tuesday
THE FLUFFY PANCAKE
Confetti pancakes Makes 10
280g plain flour 40g caster sugar 1½ tsp baking powder ½ tsp bicarbonate of soda 2 large eggs 500ml buttermilk 2 tsp vanilla extract 90g butter, melted, plus extra for cooking 125g rainbow sprinkles (not nonpareils), plus extra to serve
ee! ten-fr it glu e t u Make ubstit Just s ur in ree flo s -f n e t lu g recipe f the any o . below
To serve: Whipped cream 1 Sift the flour, sugar, baking powder and bicarbonate of soda in a bowl. 2 In a large mixing bowl, whisk together the eggs, buttermilk, vanilla extract and butter. 3 Gradually stir in the dry ingredients until just combined, then gently fold in the sprinkles. 4 Heat a non-stick frying pan over a mediumhigh heat. When it is hot, add some butter. When the butter begins to foam, add small ladlefuls of the batter to the pan (add as many as can fit in the pan without touching). 5 Cook for 2-3 minutes until bubbles form in the centre of the pancakes and the edges are golden brown. Flip and cook for another minute until golden. Transfer to a plate and keep warm while you repeat with the rest of the batter. 6 Serve the pancakes warm with whipped cream and extra sprinkles. Per Serving 220kcals, 9g fat (5.2g saturated), 28.4g carbs, 6.8g sugars, 5.9g protein, 0.8g fibre, 0.184g sodium
THE OVER-THE-TOP PANCAKE
Chocolate berry pancakes
150g strawberries, sliced (thawed if frozen) 100g caster sugar 120ml water For the filling: 240g cream cheese, at room temperature 4 tbsp caster sugar 4 tbsp lemon juice
Makes 10
For the pancakes: 180ml milk 120ml water 1 tbsp brown sugar 2 tsp vanilla extract 2 large eggs 120g plain flour 20g butter, melted, plus extra for cooking For the berry sauce: 150g raspberries (thawed if frozen) 150g blueberries (thawed if frozen) www.easyfood.ie
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To decorate: Vanilla ice cream Dark chocolate, shaved 1 Place all of the pancake ingredients in a blender and blend until smooth. Transfer to a jug and refrigerate for 20 minutes. 2 Meanwhile, place all of the berry sauce ingredients in a saucepan. Bring to a simmer over a medium-high heat, then reduce to low and leave to simmer, stirring occasionally, for 7-9 minutes until slightly thickened. Remove from the heat and set aside.
3 Beat the cream cheese and caster sugar for a few minutes until the mixture is fluffy, then beat in the lemon juice. 4 Heat a 20cm non-stick frying pan over a medium-high heat and swirl around a bit of butter until it starts to foam. 5 Add some of the batter, swirling it around so that it covers the bottom of the pan in a thin, even layer. Cook for 1-2 minutes until bubbles form in the centre, then flip it over and cook for 30 seconds more. Transfer to a plate and keep warm while you repeat this step using the rest of the batter. 6 Evenly spread some of the cream cheese mixture over one half of each of the pancakes, then fold them into quarters. 7 Add to a serving plate and spoon over the berry sauce. Serve with ice cream and dark chocolate shavings. Per Serving 249kcals, 11.7g fat (6.9g saturated), 31.8g carbs, 19.8g sugars, 5.4g protein, 2g fibre, 0.108g sodium
Easy Food 49
21/01/2016 10:04
THE SAVOURY PANCAKE
Balsamic mushroom and goat’s cheese pancakes Makes 12
For the pancakes: 1 egg 125ml milk 10g butter, melted 1 tsp fresh parsley leaves, chopped 30g plain flour Salt and black pepper Vegetable oil, for cooking For the filling: 1 tbsp vegetable oil 1 onion, thinly sliced 3 garlic cloves, crushed A knob of butter 250g mushrooms, sliced 1 tbsp thyme leaves Salt and black pepper 2 tbsp red wine 120g spinach 60ml balsamic vinegar 80g goat's cheese
1 Combine all of the ingredients for the pancakes, except for the oil, in a blender and purée until the mixture is smooth. Refrigerate until needed. 2 Heat the oil for the filling in a frying pan over a medium-high heat. Add the onion and cook, stirring occasionally, for 7-9 minutes until soft and caramelised. Add the garlic and cook for another minute until fragrant. 3 Add the butter. When it begins to foam, add the mushrooms and thyme. Season with salt and pepper and cook for 5-7 minutes until browned. 4 Stir in the red wine, scraping up any browned bits from the bottom of the pan. 5 Add the spinach and toss until it wilts. Remove from the pan and keep warm. 6 Add the balsamic vinegar to the pan and simmer, stirring occasionally, until reduced to a thick glaze. Keep warm. 7 Heat a non-stick frying pan over a medium-high heat and swirl around a bit of oil. 8 Add some of the batter, swirling it around so that it covers the bottom of the pan in a thin, even layer. Cook for 1-2 minutes until bubbles form in the centre, then flip it over and cook for another minute. Transfer to a plate and keep warm while you repeat with the rest of the batter. 9 Add some of the warm mushroom mixture and goat’s cheese to one half of each pancake, drizzle over the balsamic glaze, then fold over the other side and serve. Per Serving 153kcals, 10.1g fat (4.9g saturated), 10.2g carbs, 2.7g sugars, 6.3g protein, 2.1g fibre, 0.135g sodium
50 Easy Food
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FEBRUARY 2016
21/01/2016 10:04
larder luck Pancake Tuesday
THE HEALTHY PANCAKE
Orange poppyseed flaxseed pancakes Makes 12
2 tbsp ground flaxseed 6 tbsp water 1 tsp vanilla extract Zest and juice of ½ an orange 500ml milk 100g oat flour (or 100g pure oats, ground into a flour) 100g brown rice flour 1 tsp caster sugar 1 tbsp poppy seeds Coconut oil, for cooking
1 Stir together the flaxseed and water, then refrigerate for 10 minutes. 2 Add to a large mixing bowl with the vanilla extract, orange zest, orange juice and milk. 3 Combine the flours, sugar and poppy seeds in a separate bowl. Gradually stir into the wet ingredients, folding until just combined. 4 Cover the bowl with cling film and refrigerate for 20 minutes. 5 Heat a non-stick frying pan over a mediumhigh heat and swirl around a bit of coconut oil until melted. 6 Add some of the batter, swirling it around so that it covers the bottom of the pan in a thin, even layer. Cook for 1-2 minutes until bubbles form in the centre, then flip it over and cook for another 1-2 minutes. Transfer to a plate and keep warm while you repeat with
the rest of the batter. 7 Spread a thin layer of yoghurt onto half of each crepe, then fold them over to make triangles. Serve with orange slices and a drizzle of honey (if desired). Per Serving 121kcals, 4.7g fat (2.8g saturated), 16.2g carbs, 3.2g sugars, 3.6g protein, 1.8g fibre, 0.22g sodium
To serve: Vanilla yoghurt 1 orange, segmented Honey (optional)
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Easy Food 51
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P a t n c e c f ake r e s P
MAKE AHEAD!
Pancake batter (for thin pancakes) will keep in the refrigerator for 48 hours. To store the cooked pancakes, stack cooled pancakes in a resealable plastic bag in the fridge for five days or in the freezer for up to two months. To cook frozen pancakes, leave them to thaw first before peeling apart and reheating in a pan.
TAKE IT EAthSeY
Always mix y to avoid batter lightl in g the gluten over-workin t ul s re d is woul the flour; th . s e ak c ewy pan in tough, ch
OUR FAVOURITE GLUTEN-FREE PANCAKE Serves 6 Whisk together 150g rice flour, ¼ tsp of salt, 2 eggs, 250ml milk and 15g melted butter until smooth. Cover and refrigerate for 30 minutes. Melt some butter in a non-stick frying pan over a medium-high heat. Pour some batter into the bottom of the pan, then lift and tilt the pan around so the batter forms an even coating. Cook for 1-2 minutes, then flip and cook for 10 seconds. Keep warm.
OUR FAVOURITE PANCAKE Serves 6 Whisk together 2 large eggs, 180ml milk, 120ml water, 120g plain flour and 45g melted butter until smooth. Cover and refrigerate for 30 minutes. Melt some butter in a non-stick frying pan over a medium-high heat. Pour some batter into the bottom of the pan, then lift and tilt the pan around so the batter forms an even coating. Cook for 1-2 minutes, then flip and cook for another 10 seconds. Keep warm. 52 Easy Food
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TO REST OR NOT TO REST? Ever notice how some pancake recipes recommend leaving the batter to rest in the fridge for 30 minutes? This resting step ensures a thin and uniform structure to the finished pancake, and because the gluten has this time to relax, the texture is nice and delicate instead of chewy. If you're in a rush, you can shorten or skip the resting step, although the texture won't be quite the same. Just to note, this only applies for thin, crêpe-like pancakes; fluffy pancake batter should be cooked shortly after mixing.
Which style do you flip for?
American-style
Crêpe-like
Thin, crêpe-like pancakes require a smooth batter and even cooking to make perfectly delicate pancakes. Thick, American-style pancakes rely on a leavening agent, such as baking powder or bicarbonate of soda, to create tiny bubbles of carbon dioxide in a lumpy batter, giving the pancakes their fluffy texture.
FEBRUARY 2016
21/01/2016 10:05
what 's for dinner? FEEDING YOUR FAMILY, MADE EASY!
54-76
IN THIS SECTION WEEKLY MENU PLANNER P54
Keep it simple, keep it quick with a whole week's worth of easy family meals
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EF109_XX Intro Pages.indd 53
15 WAYS WITH WINTER WARMERS P63
Our favourite soups, stews and bakes to keep you warm
THAT'S A WRAP P66
Tasty tortilla wraps make for convenient and inventive dinner options
PASS THE PARCEL P72
Master the art of cooking en papillote (and minimise the washing up!)
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Keep it simple, keep it quick with our tasty midweek meals
Meat-free Monday!
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what's for dinner? weeknight meals
Monday
Spicy Halloumi and cauliflower frittata Serves 4 1 tbsp olive oil 1 medium head cauliflower, trimmed and chopped into bite-sized florets 1-2 tbsp harissa paste (depending on how spicy you like it) 200g Halloumi, torn into small pieces 8 large eggs Salt and black pepper 2 tbsp capers To serve: Crusty baguettes Salad 1 Heat the oil in a large oven-proof pan over a medium-high heat. 2 In a bowl, toss the cauliflower florets with the harissa paste until evenly coated. 3 Add the cauliflower to the pan and brown for about five minutes per side. 4 Scatter the torn Halloumi over the top. 5 Whisk the eggs, season with some salt and pepper and pour them over the top of the cauliflower and Halloumi. 6 Reduce the heat to low and let the frittata simmer gently for about 10 minutes until it is set on the bottom but still wet on top. 7 Preheat the grill to a high heat. 8 Scatter the capers over the top of the frittata, then and place under the grill for about 5-6 minutes until puffed and golden. 9 Allow to rest for five minutes before serving with crusty baguettes and salad. Per Serving 384kcals, 26.7g fat (12.6g saturated), 12.1g carbs, 5.2g sugars, 26.5g protein, 3.8g fibre, 0.895g sodium
Tuesday
Pork satay stir-fry Serves 4 200g green beans, chopped in half 1 large carrot, cut into thick matchsticks 350g broccoli, chopped into florets 100g dried egg noodles 1½ tbsp coconut or vegetable oil 400g pork loin, cut into strips 1 tsp fresh ginger, grated 2 garlic cloves, crushed www.easyfood.ie
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1 red pepper, cut into strips 3 spring onions, finely chopped 4 tbsp fresh coriander leaves, chopped For the sauce: Zest and juice of 1 lime 1 tsp sesame oil 1 tbsp soy sauce 2 tbsp sweet chilli sauce 90g crunchy peanut butter To serve: 4 tbsp roasted peanuts, roughly chopped 1 In a large microwavable bowl, combine the green beans, carrot and broccoli. Cover with water and microwave on high for 4-5 minutes until the vegetables are tender but retain a little crunch. Drain and set aside. 2 Cook the noodles according to the packet instructions. Rinse the noodles under cold water and set aside. 3 Heat one tablespoon of coconut or vegetable oil in a large pan or wok over a
high heat. When the oil starts to smoke, add the pork strips. Cook for 2-3 minutes until the edges are browned. Remove the pork to a bowl and set aside. 4 Add the remaining oil to the pan and cook the ginger and garlic over a medium-high heat for 30 seconds. Add the peppers, spring onions, green beans, carrot and broccoli. Cook for five minutes, stirring often, until the vegetables are nearly cooked through. 5 Mix all of the satay sauce ingredients together in a small jug. 6 Return the pork to the pan along with any of its juices that have been released. Add the noodles and toss everything together. 7 Lower the heat and add the satay sauce and chopped coriander. Gently toss to coat the noodles and vegetables. 8 Divide into bowls and top with chopped peanuts to serve. Per Serving 605kcals, 37g fat (12.9g saturated), 32.2g carbs, 7.6g sugars, 41g protein, 8.4g fibre, 0.442g sodium
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Wednesday
Roasted white fish with lemon and olives Serves 4 4 x fillets of white fish, such as hake, haddock, coley, pollock or halibut 180ml white wine Handful of mixed pitted olives Zest from 1 lemon, cut into strips 1 tbsp olive oil Salt and black pepper Pinch of dried chilli flakes 4 tbsp fresh parsley, chopped
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1 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6. Place the fish in a small roasting pan. Add enough wine to reach halfway up the sides of the fish. 2 Scatter the olives and lemon zest around the fish. Drizzle with the oil and season with salt, pepper and the chilli flakes. 3 Roast for 20 minutes or until the fish is cooked through and flakes easily with a fork. 4 Remove from the oven and sprinkle with the parsley. Divide the fish amongst individual plates and spoon the olives and sauce over the top. Per Serving 233kcals, 7.3g fat (1.2g saturated), 2.9g carbs, 0g sugars, 31.5g protein, 0.8g fibre, 0.398g sodium
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what's for dinner? weeknight meals
Top Tip
gluten-free If you can't find tear up a breadcrumbs, just ree bread. slice of gluten-f
Thursday
Easy cheesy quinoa broccoli bake Serves 6 120g uncooked quinoa 1½ tbsp olive oil 1 head of broccoli, chopped into small florets 1 small onion, chopped 4 garlic cloves, crushed Salt and black pepper 2 eggs 240ml low-fat milk 1 tbsp wholegrain mustard 170g Cheddar or Gruyère, grated 20g butter, plus extra for greasing 40g gluten-free breadcrumbs 2 tbsp parsley, chopped Zest of ½ a lemon To serve: Mixed leaves 1 Cook the quinoa according to the package instructions, then drain and set aside. www.easyfood.ie
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2 Heat the oil in a pan over a medium-high heat. Add the broccoli and onion and cook for 10 minutes until the onions are golden brown. Add half of the garlic and some salt and pepper and cook for another minute. Stir in the quinoa and remove from the heat. 3 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and lightly grease a baking dish with some butter. 4 In a large bowl, beat together the eggs, milk, mustard and some seasoning. Stir in the cheese, then carefully pour this into the broccoli and quinoa mixture and stir gently to
combine. Transfer to the prepared baking dish. 5 Melt the butter in a small pan over a medium heat. Add the remaining garlic along with the breadcrumbs, parsley, lemon zest and a pinch of salt. Cook for 4-5 minutes until the breadcrumbs are golden brown. 6 Sprinkle the breadcrumbs over the top of the casserole. Bake for 30-35 minutes until golden and bubbly. Per Serving 268kcals, 12g fat (4.4g saturated), 25.4g carbs, 4.2g sugars, 15.6g protein, 3.2g fibre, 0.372g sodium
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Top Tip
icken for a Use rotisserie ch . convenient option
Friday Serves 4
100g frozen peas 480g cold cooked rice 4 spring onions, chopped 2 large handfuls of bean sprouts 2 tbsp soy sauce, or to taste
2½ tbsp vegetable oil ½ an onion, finely chopped 2 eggs, lightly beaten 1 tsp soy sauce, plus 2 tbsp to serve (or use tamari to make the recipe gluten-free) 1 tsp sesame oil 240g cooked chicken, chopped 1 small carrot, finely chopped
1 Heat one tablespoon of the vegetable oil in a wok or a large pan over a medium heat. Cook the onion for 8-10 minutes until goldenbrown. Use a slotted spoon to remove the onion and set aside. Remove the wok from the heat and allow to cool slightly. 2 Mix the eggs with the soy sauce and sesame oil.
Chicken fried rice
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3 Turn the heat to medium-low and place the wok back on the heat. Add half a tablespoon of vegetable oil, swirling to coat the surface of the wok. 4 Add the egg mixture. Working quickly, swirl the eggs with a chopstick or wooden spoon until scrambled. Remove the egg from the wok and cut into small slices. 5 Heat the remaining tablespoon of oil in the wok. Add the cooked chicken, carrot, peas and cooked onion. Cook for two minutes. 6 Add the cooked rice, spring onions and bean sprouts, tossing to mix well. Cook for three minutes. 7 Add the chopped egg to the rice mixture and fold in. Finish by stirring in two tablespoons of soy sauce. Cook for one minute longer, then serve. Per Serving 689kcals, 14.6g fat (2.7g saturated), 104.5g carbs, 3.2g sugars, 31.6g protein, 4g fibre, 0.631g sodium
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what's for dinner? weeknight meals
Saturday
Lighter one-pan “lasagne” Serves 4-6 ½ tbsp olive oil 3 garlic cloves, crushed 450g lean turkey or chicken mince Salt and black pepper 2 x 400g tins of chopped tomatoes ½ tbsp dried oregano ½ tsp dried chilli flakes 240g dried farfalle (bow-tie) pasta 480ml chicken stock 2 large handfuls of spinach, chopped 120g low-fat Mozzarella, grated www.easyfood.ie
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To garnish: Ricotta Parmesan shavings Fresh basil, chopped 1 Heat the oil in a large pan over a mediumhigh heat. Add the garlic and cook for about 30 seconds until fragrant. 2 Add the mince and cook for 3-4 minutes until browned, breaking it down with a wooden spoon as it cooks. Drain away any excess fat.
3 Season with salt and pepper. Add the chopped tomatoes, oregano and chilli flakes. 4 Stir in the pasta and chicken stock. Bring to a boil, then reduce the heat to medium and cover with a lid. 5 Cook, covered, for 3-4 minutes, then stir in the spinach. Cook for another 10 minutes until the pasta is al dente, stirring every few minutes so it doesn’t stick to the pan. Add more stock or water as needed if it begins to look dry. 6 Remove from the heat and stir in the Mozzarella. Taste and season as needed. 7 Top with dollops of Ricotta, a sprinkle of Parmesan and some fresh basil leaves. Cover the pan for two minutes until the cheese has melted, then serve. Per Serving 354kcals, 11.4g fat (4.3g saturated), 30.3g carbs, 3.9g sugars, 32.9g protein, 2g fibre, 0.56g sodium
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Dessert
Baked apples with cinnamon mascarpone
Serves 6 For the cinnamon Mascarpone: 250g Mascarpone 2 tsp honey ½ tsp ground cinnamon For the baked apples: 6 large Granny Smith apples Zest of 1 lemon 50g butter, cut into cubes 45g brown sugar 2 cinnamon sticks, roughly broken 250ml white wine
1 In a bowl, combine the ingredients for the cinnamon Mascarpone. Cover with cling film and place in the fridge for 15 minutes. 2 Meanwhile, preheat the oven to 180°C/160˚C fan/gas mark 4. 3 Use a small sharp knife to remove the base of each apple so that they rest flat. Use an apple corer to remove the core from each apple, starting at the base and working upwards, leaving the stalk intact. Place the apples in a baking dish. 4 Scatter the lemon zest, butter, sugar and cinnamon sticks around the apples. Pour over the wine and cover the dish tightly with tin foil. 5 Bake for 20 minutes or until the apples are soft. Remove the tin foil and bake for a further 10-15 minutes or until lightly caramelised. Transfer to a plate and cover loosely with tin foil to keep warm. 6 Pour the juices into a frying pan and place over a high heat. Bring to the boil and cook, stirring, for 3-4 minutes or until the sauce thickens. Remove from the heat. Place the apples in serving bowls. Pour over the sauce and serve with the cinnamon Mascarpone. Per Serving 297kcals, 12.5g fat (7.7g saturated), 36.9g carbs, 28.6g sugars, 5.3g protein, 4.5g fibre, 0.089g sodium
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Sunday
Sea trout with leeks Serves 4 Cooking spray 4 x 170g fillets of sea trout (or salmon) 4 tsp olive oil Salt and black pepper 2 large leeks, washed, trimmed and chopped 2 tsp sesame oil To serve: Rice Soy sauce (or tamari for gluten-free) 1 Preheat the oven to 230ËšC/210ËšC fan/gas mark 8. Line a baking dish with tin foil and coat with cooking spray.
what's for dinner? weeknight meals 2 Pat the fillets dry with kitchen paper and place in the prepared baking dish. Drizzle with half of the olive oil and season with salt and pepper. 3 Bake for 10-15 minutes until the fish flakes easily with a fork. (Cooking time will depend on the thickness of the fish.) 4 Meanwhile, heat the remaining olive oil in a pan over a medium heat. 5 Add the leeks and season well. Cook for 4-5 minutes until softened, then drizzle with the sesame oil and turn off the heat. 6 To serve, toss the leeks with rice and a little soy sauce and divide between plates. Top with the cooked fish and serve immediately with extra soy sauce or tamari for drizzling. Per Serving 382kcals, 15.5g fat (1g saturated), 6.6g carbs, 1.7g sugars, 52g protein, 0.9g fibre, 0.153g sodium
Dublin's Premier Cookery School 19 South William Street Dublin 2 8 and 4 Week Certificate Courses *** Over 50 Short Courses *** Corporate & Group Cookery Events *** Venue Hire *** Gifft Vouchers
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Loose ends
Top tips for making the most of your weekly shop!
Dessert
Lemon and almond pudding Serves 6 100g caster sugar 70g butter, softened 2 eggs, separated Zest of ½ a lemon, grated 2 tbsp lemon juice 2 tbsp self-raising flour 2 tbsp ground almonds 300ml milk 2 tbsp flaked almonds
■ Try frying leftover Halloumi in a little oil until golden, then squeeze over some lemon juice and season with black pepper and dried chilli flakes. Pile it into a leftover crusty baguette with some mixed leaves for a delicious lunch or quick supper.
To serve: Icing sugar Vanilla ice cream
1 Preheat the oven to 170˚C/150˚C fan/gas mark 3 and lightly grease a 20cm square baking dish. Using an electric mixer, beat the caster sugar and 50g of the butter together until light and fluffy. 2 Add the egg yolks one at a time, beating until combined before adding the next. 3 Using a large metal spoon, gently fold in the lemon zest, lemon juice, flour, ground almonds and milk. Mix until just barely combined. 4 In a clean dry bowl, beat the egg whites until soft peaks form. Gently fold the egg whites through the lemon mixture. It may look a little curdled, but this is fine. 5 Spoon the mixture into the prepared dish. Sprinkle with the flaked almonds, then bake for 40-45 minutes or until golden and just set. If it begins to look too brown during cooking, cover the dish with tin foil. 6 Allow the pudding to sit for five minutes, then dust with icing sugar and serve with ice cream. Per Serving 247kcals, 15.8g fat (7.4g saturated), 22.2g carbs, 19.5g sugars, 5.7g protein, 0.7g fibre, 0.113g sodium
■ Use leftover herbs (like this week’s coriander, parsley and basil) to make a salsa verde. Blitz a bunch of mixed herbs with the juice of 1 lemon, 2 tsp capers and 3 tbsp olive oil. Season, then refrigerate. This is a great accompaniment for fish or chicken. ■ Blend all your leftover cheeses together in a food processor with some garlic cloves, white wine and herbs. Enjoy spread over crackers or bread. This is a French idea called fromage fort, and makes a very tasty starter or snack. ■ Cook leftover quinoa and mix with roasted vegetables and a quick vinaigrette for a healthy, filling midweek lunch. ■ Cook a sliced leftover leek in a little butter, salt and pepper until softened. Allow to cool, then stir in any Mascarpone remaining after the Baked Apples. Spread the mixture over a prepared pizza base and bake. Top with slices of smoked salmon and a scattering of capers. ■ Make a quick tapenade by placing some leftover pitted olives and a few garlic cloves in a food processor. Whizz until smooth, season, then add olive oil to loosen it up and some and lemon juice to taste.
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5 ways with
Celeriac soup with crispy pancetta Serves 4 Heat a knob of butter in a large saucepan over a medium heat and cook 100g of pancetta until golden and crisp. Remove the pancetta with a slotted spoon and set aside to drain on kitchen paper. Add 1 finely chopped onion to the pan and cook for five minutes. Peel and chop 1 large celeriac and 1 large potato into even chunks. Add to the pan with 1 bay leaf and 1l chicken stock and season well. Simmer for 20 minutes or until the vegetables are tender. Remove the bay leaf, then use a stick blender or food processor to whizz the soup until smooth. Taste and season, then serve topped with dollops of crème fraÎche, the reserved pancetta, a drizzle of extra-virgin olive oil and snipped fresh chives.
Vegan cauliflower chowder Serves 4 Cut 1 medium cauliflower into florets and set two small handfuls of florets aside. In a pot over a high heat, bring 1l salted water to a boil and cook 6 peeled, chopped carrots and 1 peeled, chopped medium sweet potato for 4-5 minutes. Drain, rinse under cold water and set aside. Heat 2 tbsp olive oil in the pot over a medium-low heat and cook ½ a chopped onion for five minutes. Add 2 crushed garlic cloves, season and cook for 30 seconds. Add all the cauliflower florets except for the reserved ones. Toss and add just enough water to cover. Cover with a lid and cook for 7-8 minutes or until very soft and tender. Use a food processor or stick blender to whizz until smooth. Add 400ml coconut milk and stir until blended. Season with salt, pepper and a pinch of paprika. Add the reserved cauliflower florets www.easyfood.ie
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with the carrots and sweet potatoes. Cover with a lid and simmer for five minutes. Serve in warm bowls topped with some fresh dill, olive oil and black pepper.
Beef, barley and mushroom soup Serves 8 Heat 2 tbsp olive oil in a large pot over a medium-high heat. Add 900g stewing beef and brown on all sides. Add 1 chopped onion and 250g sliced chestnut mushrooms and cook for five minutes until tender. Add 2 crushed garlic cloves and cook for 30 seconds. Stir in 3 peeled, chopped carrots, 2 chopped celery stalks, 250g pearl barley, 1 tsp dried oregano, 2l beef stock, 1 tbsp Worcestershire sauce and 2 bay leaves. Bring to a boil, then reduce the heat and simmer gently for one hour. Discard the bay leaves and season to taste with salt and pepper. Ladle into bowls and serve.
Minestrone Serves 8 Cook 400g pasta shells in a large pot of salted boiling water according to the package instructions, then drain and set aside. Heat 2 tbsp olive oil in a large pot over a mediumhigh heat. Add 1 chopped onion and cook
for five minutes until soft. Add 6 crushed garlic cloves and cook for 30 seconds. Add 4 peeled, chopped carrots, 2 chopped courgettes and 2 chopped celery stalks and cook for five minutes, then stir in 2 tsp dried oregano. Add two 400g tins of chopped tomatoes and 1.5l chicken stock. Bring to a boil over a high heat, then turn the heat to medium-low and simmer for 25-30 minutes until the vegetables are tender. Stir in one 400g tin of cannellini beans and the cooked pasta and heat through. Season well. Ladle into bowls and sprinkle with grated Parmesan to serve.
Dairy-free potato and leek soup Serves 6-8 Heat 1 tbsp olive oil in a pot over a medium heat and cook 2 sliced leeks for five minutes or until soft, stirring occasionally. Season with salt and black pepper. Add 2 crushed garlic cloves and cook for 30 seconds. Add 3 peeled, chopped medium potatoes and 500ml vegetable stock. Bring to a boil over a medium-high heat, then cover with a lid and boil for about 10 minutes or until the potatoes are very soft. Add 450ml almond milk (or more if you prefer a thinner soup). Use a stick blender to whizz the soup until smooth. Season to taste, then serve.
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One-pot chicken and chorizo stew Serves 4 Warm 1 tbsp olive oil in a large pan over a medium heat. Cook 1 chopped onion, 1 small chopped leek and 1 chopped green chilli for five minutes. Add 2 crushed garlic cloves and cook for 30 seconds. Add 130g chopped chorizo and cook for two minutes, then add 500g chopped chicken fillets and cook on all sides until sealed. Peel and chop 2 carrots, 1 small swede and 2 medium potatoes and add to the pan with 1l chicken stock and some salt and black pepper. Tie 2 sprigs each of thyme and rosemary together with string and add to the pot. Bring to a gentle simmer on a low heat and cook for 20-30 minutes. Remove the herb bundle and season to taste, then ladle the stew into bowls. Sprinkle with a little fresh thyme and chilli flakes to finish.
s w e t S
Classic beef stew Serves 6 In a large sealable bag, combine 60g plain flour, 1 tsp salt and ½ tsp black pepper. Add 600g beef stewing meat to the bag and shake until well coated. Heat 4 tbsp vegetable oil in a large casserole dish over a medium heat. Shake excess flour off the meat and add to the oil. Cook, stirring, until lightly browned on all sides. Add the remaining flour from the bag along with 1 finely chopped onion. Stir for 1-2 minutes until well browned. Finely chop 1 carrot and 2 celery stalks and add to the pot with 1 tbsp dried parsley, ½ tsp dried thyme, 100ml red wine and 850ml beef stock. Cover and cook over a low heat for 90 minutes, stirring every 15 minutes. Add 3 diced potatoes, 4 chopped carrots and 2 chopped onions. Cook on low for another
5 ways with
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45 minutes or until the potatoes are tender, then serve.
Spicy fish stew Serves 2 In a bowl, combine 500g firm white fish fillets, the juice of ½ a lime and some salt and pepper. Cover with cling film and refrigerate for 20 minutes. Heat 1 tbsp olive oil in a large pan over a high heat and cook the fish for 3-4 minutes on each side until just cooked through. Remove from the pan and set aside. Reduce the heat to medium-high and heat 1 tbsp olive oil in the same pan. Add 1 chopped onion and 1 chopped green pepper and cook for 3-4 minutes, then add 2 crushed garlic cloves and cook for 30 seconds. Add 1 tsp sugar, 1 tbsp cumin, 1 tbsp paprika, 1 tsp cayenne pepper, one 400ml tin of coconut milk, one 400g tin of chopped tomatoes and 250ml fish stock. Bring to simmer, then reduce to medium and cook gently for 15-20 minutes or until it thickens. Season to taste. Add the fish to the stew to reheat for two minutes, then stir in the juice of ½ a lime and garnish with chopped coriander. Serve with rice.
Slow-cooker veggie gumbo Serves 4-6 Heat 1 tbsp oil in a casserole over a medium heat. Chop 1 onion, 1 green pepper, 2 celery stalks and 3 garlic cloves and cook for 8-10 minutes until softened
and just beginning to brown. Transfer to a 4-5l slow cooker. Return the casserole to the hob and heat 1 tbsp oil. Stir in 2 tbsp plain flour and cook for about four minutes, stirring constantly, until golden brown. Pour in 500ml vegetable stock and bring to a boil, then carefully transfer to the slow cooker. Add one 400g tin of chopped tomatoes, one 400g tin of kidney beans, 250g chopped mushrooms, 2 chopped courgettes, 1 tbsp soy sauce, 1 tbsp Cajun spice and 1 bay leaf. Season well. Cover the slow cooker and cook on low for 6-8 hours. When ready, remove the bay leaf and season to taste. Serve with couscous or rice.
Pork and leek stew Serves 6 Cut a 1.3kg pork shoulder into 4cm chunks and season with salt and pepper. Heat 1 tbsp olive oil in a heavy-bottomed pan over a medium-high heat and brown the pork on all sides. Remove to a plate and set aside. In the same pan, cook 1 sliced leek for 5-6 minutes until soft and translucent. Add 4 crushed garlic cloves and ½ tsp dried chilli flakes. Season with salt and pepper. Add 500ml chicken stock, ½ tbsp wholegrain mustard and 120ml cream, then return the meat to the pan and bring to a boil. Reduce the heat to low and simmer, covered, for 1 hour. Remove the cover and simmer over a medium heat for 15-20 minutes or until the sauce has thickened to your liking. Garnish with fresh parsley and serve with mash. FEBRUARY 2016
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5 ways with
Cheesy sun-dried tomato pasta bake Serves 6 Bring a large pot of salted water to the boil and cook 450g penne pasta for five minutes, then drain. Preheat the oven to 190˚C/170˚C fan/gas mark 5 and grease a 23 x 33cm baking dish. Add two 400g tins of plum tomatoes, crushing the tomatoes with your hand. Add 2 tbsp tomato pureé, 10 chopped sun-dried tomatoes with 2 tbsp of the oil from their jar, 280g thawed frozen spinach, 4 crushed garlic cloves, 2 tsp dried basil, 2 tsp dried oregano, ½ tsp chilli flakes, 250ml red wine, 350ml vegetable stock and some seasoning. Stir to combine well. Add the half-cooked pasta with 200g grated Cheddar and 60g grated Parmesan. Toss to coat everything evenly. Tightly cover the baking dish and bake for 40-45 minutes. Uncover and tear a 250g ball of Mozzarella over the top. Bake for 15 minutes or until the cheese is melted and bubbly. Serve with a green salad.
Chicken and vegetable tray bake Serves 4-6 Preheat the oven to 220˚C/200˚C fan/gas mark 7. Chop 2 red onions, 1 courgette, ½ a medium head of broccoli, 3 carrots and 1 small aubergine into bite-sized pieces. Arrange the vegetables in the bottom of a baking dish with 10 whole, unpeeled garlic cloves and 200g cherry tomatoes. Drizzle with 1½ tbsp olive oil and 1½ tbsp balsamic vinegar, season with salt, black pepper and 1 tsp Herbes de Provence and toss to coat. Rub 900g chicken drumsticks, thighs or a mixture with olive oil, sprinkle generously with salt and pepper and place on top of the vegetables. Bake for one hour or until the chicken is thoroughly cooked, then let the chicken pieces rest on a serving platter for 10 minutes. Squeeze the garlic cloves out
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of their skins and return to the vegetables. Serve the chicken with the roasted vegetables and garlic.
Blue cheese and rosemary toad-in-the-hole Serves 4 Preheat the oven to 240°C/220˚C fan/gas mark 9. In a jug, whisk together 3 large eggs, 110g plain flour and 280ml fresh milk. Allow to rest for 40-45 minutes. Pour enough vegetable oil into a large roasting tin to cover the bottom. Place in the oven until the oil begins to smoke, then add 8 sausages, 1 sliced red onion and 150g bacon lardons. Cook for 15 minutes, turning the sausages halfway through, until everything is browned and the oil is smoking hot once again. Remove from the oven and, working as quickly as possible, pour the batter over and around the sausages. Dot 150g blue cheese over the top and scatter with 3 tbsp chopped rosemary. Carefully return to the oven and cook for 25-30 minutes until risen and golden.
French onion gnocchi bake Serves 4-6 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Heat 50g butter with 2 tbsp olive oil in a large pan over a medium heat. Add 1kg onions, stirring to coat, then cover and cook for 10 minutes. Add some salt, black pepper and ½ tsp sugar, stirring well. Cover and cook for another 30 minutes, stirring often. Stir in 2 tbsp flour and cook for another minute before adding 120ml white wine, 1.2l beef stock, 1 tbsp fresh thyme leaves and 1 bay leaf. Bring to a simmer and cook for 25-
30 minutes. Season to taste and remove from the heat. Cook 450g gnocchi according to the package instructions, then drain and place into a baking dish. Pour the onion mixture over the gnocchi. Top with 200g grated Gruyère and bake for 20 minutes or until the cheese is golden-brown and bubbling. Serve the bake immediately.
Smoky bean and bacon bake Serves 6 Preheat the oven to 170˚C/150˚C fan/gas mark 3. Heat a large pan over a medium-high heat and cook 4 smoked rashers for five minutes or until crisp. Remove the bacon using a slotted spoon, leaving the fat in the pan. Set the bacon aside. To the same pan over a medium heat, add 2 chopped onions, 1 chopped green pepper and 6 crushed garlic cloves. Cook for 6-8 minutes or until tender, stirring occasionally. Remove from the heat and cool slightly. In a large bowl, combine 180ml tomato sauce, 50g brown sugar, 1 tbsp honey, 1 tbsp Dijon mustard, 1 tsp smoked paprika, ½ tsp chilli flakes and some salt and black pepper. Stir in the onion mixture along with three 400g tins: one of chickpeas, one of kidney beans and one of cannellini beans. Coat a baking dish with cooking spray and ladle in the beans. Scatter with the reserved bacon and bake for 30 minutes. Uncover and bake for an additional 30 minutes. Serve with fried eggs.
s e k Ba
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Tasty tortilla wraps make for convenient and inventive dinner options
Top Tip
Check whether the oil is at the right temperature for frying by sticking the handle of a wooden spoon into the oil. The oil should start to bubble steadily. If it bubbles very vigorously, then the oil is too hot. If no bubbles, or very few, pop up, it’s not hot enough.
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FEBRUARY 2016
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what's for dinner tortilla wraps
Chocolate swirl cannoli Serves 6
For the coating: 50g sugar ¼ tsp cocoa powder For the cannoli: Oil, for frying 225g cream cheese 4 tbsp Ricotta 80g sugar 4 tbsp sour cream ½ tsp vanilla extract 180g chocolate chips 6 medium flour tortillas 1 In a bowl, combine the sugar and cocoa powder for the coating. 2 Heat about 5cm of vegetable oil to about 180˚C in a medium saucepan over a mediumhigh heat. 3 In a bowl, beat together the cream cheese, Ricotta and sugar. Mix in the sour cream and vanilla, then stir in the chocolate chips. 4 Place one-sixth of the mixture down the centre of a tortilla and roll up like a burrito. Secure with toothpicks. Repeat with the remaining tortillas and Ricotta mixture. 5 Working one at a time, cook the cannoli in the hot oil for 2-3 minutes, flipping halfway, until golden brown. Remove and drain briefly on kitchen paper. 6 Roll in the coating mixture, remove the toothpicks and serve immediately.
Top Tip
Turn to p.124 for a step-by-step guide on folding the tortilla for this cannoli. Per Serving 578kcals, 38.8g fat (18.8g saturated), 52.2g carbs, 37.5g sugars, 7.9g protein, 2.5g fibre, 0.163g sodium
Chicken Caesar wraps Serves 4
2 chicken fillets 4 tbsp extra-virgin olive oil Juice of 2 lemons 2 garlic cloves, crushed Salt and black pepper For the croutons: 1 day-old ciabatta, cut into 1cm cubes 2 tbsp olive oil www.easyfood.ie
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Top Tip
ve time to make If you don't ha y substitute 4 your own, simpl vourite shoptbsp of your fa dressing! bought Caesar
For the Caesar dressing: 120g sour cream 100g low-fat plain yoghurt 2 tbsp Parmesan, grated 2 tsp lemon juice 1 tbsp Dijon mustard 2 tsp Worcestershire sauce 1 anchovy, smeared to a paste with a fork 1 garlic clove, crushed To assemble: 4 handfuls of Romaine lettuce, chopped 4 rashers, cooked until crispy, chopped 4 large tortillas 1 Place the chicken fillets in a shallow dish. In a small bowl, whisk together the oil, lemon juice and garlic until combined. Season with salt and black pepper, then pour the mixture over the chicken and toss to coat. Cover with cling film and place in the fridge for at least two hours, or overnight if possible. 2 Preheat the oven to 220˚C/200˚C fan/gas mark
7. Remove the chicken from the oil mixture and pat dry. Place on a baking tray and bake for 2530 minutes until cooked throughout. 3 Transfer the chicken to a plate, slice it thinly and set aside. 4 Reduce the oven temperature to 190˚C/170˚C fan/gas mark 5. 5 Place the bread cubes into a large bowl and sprinkle with salt and pepper. Drizzle with the oil and mix well. Spread the cubes onto a baking tray and bake for 15 minutes until light golden. 6 In a bowl, combine all of the dressing ingredients and season with salt and pepper. 7 To assemble, place the sliced chicken in a bowl with the croutons, chopped lettuce, bacon and enough dressing to coat everything. Toss to coat evenly. 8 Fill each tortilla with a quarter of the chicken mixture and roll up.
Per Serving 537kcals, 35.8g fat (14.7g saturated), 27.3g carbs, 2.9g sugars, 28.3g protein, 2.5g fibre, 0.469g sodium
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Lamb kofta wraps Serves 4
For the tzatziki: 300g plain yoghurt ½ a cucumber, peeled, deseeded and chopped 2 spring onions, chopped Handful of fresh coriander, chopped Juice of ½ a lemon, or more to taste Salt and black pepper
For the koftas: 450g minced lamb ½ a large onion, finely chopped 100g mushrooms, finely chopped 1 egg ½ tsp cumin ½ tsp dried coriander 1 tsp Worcestershire sauce 2-4 large handfuls of breadcrumbs Salt and black pepper To serve: 8 large flour tortillas Little gem lettuce, chopped Feta, crumbled Hot sauce 1 Stir together all of the ingredients for the tzatziki in a bowl. Taste and add more salt, pepper or lemon juice as needed. 2 Place the minced lamb in a large bowl and add the onion, mushrooms, egg, cumin, coriander, Worcestershire sauce and two handfuls of breadcrumbs. 3 Season well and use clean hands to mix everything together, but do not over-mix. If the mixture feels too wet, add another handful or two of breadcrumbs until it is easily mouldable. Shape the mixture into balls 3-4cm in diameter. 4 Preheat the oven to 180˚C/160˚C fan/gas mark 4.
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what's for dinner tortilla wraps 5 Heat a splash of oil in a large pan over a medium-high heat. Working in batches so as not to crowd the pan, cook the koftas for 6-8 minutes until browned all over. Remove each batch to a plate lined with kitchen paper to drain and add a new splash of oil to the pan before browning the next batch. 6 Place the koftas on a large baking tray and bake for 15 minutes or until cooked throughout. 7 Place the wraps on a plate and warm in the microwave for 20-30 seconds until soft and pliable. 8 Serve the koftas with the wraps, tzatziki, chopped lettuce, crumbled Feta and hot sauce. Per Serving 556kcals, 15.9g fat (5.9g saturated), 57.6g carbs, 9.1g sugars, 44.9g protein, 6g fibre, 0.458g sodium
1 In a small bowl, combine all the ingredients for the marinade and season well. Place the salmon in a shallow dish and pour over the marinade. Cover with cling film and place in the fridge for one hour. 2 In a bowl, combine the ingredients for the garlic yoghurt. Stir to combine and place in the fridge until needed. 3 Preheat the grill to a high heat and cook the salmon until it is opaque and flakes easily. On a plate, flake the salmon with a fork. 4 To assemble, spread some of the yoghurt sauce on each wrap. Top each one with a handful of mixed leaves and one quarter of the salmon, then serve.
From our guest editor: "Wild salmon is the Rob Kearney of the ocean: indecently tasty and hard to catch. Not bad for the heart and circulation either. Wild salmon is pumped with those much coveted omega 3 oils, but rarely is this type of salmon in season or affordable. So guess what?! You'll find it in the frozen section of your local Lidl store. You're welcome!"
Per Serving 370kcals, 21.3g fat (3.7g saturated), 15.5g carbs, 1.9g sugars, 31.2g protein, 2.2g fibre, 0.383g sodium
Salmon and yoghurt tacos Serves 4
3 salmon fillets Mixed leaves 4 large flour tortillas For the marinade: Juice of 1 lemon 2 shallots, finely chopped 3 tbsp olive oil 2 tbsp fresh dill, chopped 2 garlic cloves, crushed Salt and black pepper For the garlic yoghurt: 200g plain Greek yoghurt 2 garlic cloves, crushed 1½ tsp lemon juice 1 tsp olive oil ½ tsp salt
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Easy Food 69
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Mexican “lasagne” Serves 4-6
½ tbsp olive oil 1 onion, chopped 450g minced beef 1 x 32g packet of taco seasoning 1 tsp dried coriander 170g tomato purée 1 x 400g tin of chopped tomatoes 6 large flour tortillas 1 x 400g tin of kidney, black or pinto beans, drained 1 x 198g tin of sweetcorn 450g Cheddar, grated To serve: Sour cream Salsa Avocado, chopped 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and lightly grease a large baking dish. 2 Heat the oil in a pot over a medium-high heat. Add the onion and cook for 3-4 minutes. Add the minced beef, taco seasoning and dried coriander and cook for 5-6 minutes, stirring and breaking any lumps with a wooden spoon, until thoroughly browned. Drain away any fat. 3 Add the tomato purée and tinned tomatoes. Stir and cook for 2-3 minutes, then remove from the heat. 4 Place two tortillas in the bottom of the prepared baking dish, cutting them to fit. Spoon over half of the meat mixture, half of the beans, half of the sweetcorn and 150g of the Cheddar. Repeat all of these layers once, then top with tortillas and the final 150g Cheddar. 5 Bake for 30 minutes until golden and bubbly. Serve with sour cream, salsa and, avocados.
Michelle Dimmock “I made this recipe for the family on Friday and we all loved it. I served it with salad and some bread. I found the recipe was a great use of store cupboard essentials. It was also very handy in terms of washing up: I had the pot washed up while the dish was cooking and all that was left to do then was the dish I cooked it in. The lasagne was light and tasty, a bit of a relief after all the Christmas excess.”
Per Serving 637kcals, 13.6g fat (5.8g saturated), 69.9g carbs, 9g sugars, 60.9g protein, 14.8g fibre, 0.584g sodium
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Pass the Parcel Master the art of cooking en papillote (and minimise your wash-up!)
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cooking for fun cooking in parchment
Ginger and garlic chicken Serves 4
4 chicken fillets 5cm piece of fresh ginger, peeled and grated 4 garlic cloves, crushed 5 spring onions, sliced 4 tbsp soy sauce 4 tbsp rice vinegar 2 tsp honey 1 tsp sesame oil 2 small heads of baby pak choi, sliced Juice of 1 lime To serve: Steamed rice 1 Use a sharp knife to “butterfly” each chicken fillet, making sure to leave one side of each intact. (See p.121 for how to do this.) 2 In a small bowl, combine half of the ginger, half of the garlic and half of the spring onions. Place a quarter of this mixture inside each chicken fillet and fold them over to close around it. Use a cocktail stick or two to hold each one together. 3 In a shallow dish, combine the soy sauce and rice vinegar with the remaining ginger and garlic. Marinate the chicken in this mixture for 30 minutes, flipping them over halfway through. Remove the chicken from the marinade to a plate and set aside. 4 Pour the used marinade into a small saucepan. Add the honey and place over a medium-high heat. Bring to a gentle boil and reduce by half. Preheat the oven to 200˚C/180˚C fan/gas mark 6. 5 Cut four pieces of parchment paper into heart shapes. 6 Divide the pak choi between the four pieces of parchment. Place a chicken fillet on each and top each one with a squeeze of lime juice. Drizzle with the reduced marinade. 7 Seal the parcels by rolling up the edges, working from the centre of the heart down towards the point. Make sure they’re airtight with a little space between the filling and the top of the parcels. 8 Place on a baking tray and cook for 25-30 minutes until the parcels have puffed up. 9 Use scissors to snip them open carefully and garnish the chicken with the remaining spring onions. Serve with steamed rice. Per Serving 324kcals, 11.4g fat (3g saturated), 10.8g carbs, 4.4g sugars, 41.5g protein, 1.8g fibre, 1.046g sodium
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Mustard pork chops Serves 4
1 heaped tbsp Dijon mustard 4 heaped tbsp sour cream 65g plain flour Salt and black pepper 4 pork chops, trimmed of fat 1 tbsp oil 200g chestnut mushrooms, sliced 1 tsp thyme, finely chopped 1 tbsp parsley, chopped To serve: Mashed potatoes Broccoli 1 Preheat the oven to 150˚C/130˚C fan/gas mark 2. 2 In a bowl, whisk the mustard into the sour cream and set aside. 3 Place the flour in a second bowl and season generously. Dredge the pork chops in the seasoned flour, shaking off any excess. 4 Heat the oil in a large pan and seal the pork
chops on both sides until slightly browned. Remove from the pan, drain on kitchen paper and allow to cool. 5 Cut four pieces of parchment paper into heart shapes. Place a chop in the centre of each one. 6 Cover the top of each chop with a quarter of the mushrooms. Sprinkle with the chopped thyme and parsley and season with salt and black pepper. Dollop a quarter of the mustard cream on top of each one. 7 Seal the parcels by rolling up the edges, working from the centre of the heart down towards the point. Make sure they’re airtight with a little space between the filling and the top of the parcels. 8 Place on a baking tray in the centre of the oven and cook for 30 minutes. Remove from the oven and allow to rest for five minutes. 9 Use scissors to snip them open carefully and serve with mashed potatoes and broccoli. Per Serving 390kcals, 27g fat (9.9g saturated), 14.6g carbs, 0g sugars, 21.3g protein, 1.5g fibre, 0.151g sodium
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larder luck intelligence cooking for counter fun cooking in parchment
Salmon with lemon and tomatoes
From our guest editor: "Tofu sounds about as exciting as Michael D at an underage rave. But tofu has many benefits, beyond carrying Asian flavours. Tofu's stash of isoflavones are thought to be great allies against osteoporosis. Isoflavones have been found to assist in bone density as well as hormonal imbalances. Just make sure its the authentic stuff made from real soya beans, and not from dodgy isolate."
Serves 2
2 tbsp olive oil 10 cherry tomatoes About 12 basil leaves 2 x 150g salmon fillets Zest and juice of ½ a lemon 2 spring onions, finely sliced 2 sprigs of dill Salt and black pepper Splash of white wine (optional) To serve: Roasted baby potatoes 1 Preheat the oven to 240˚C/220˚C fan/gas mark 9. 2 Cut two pieces of parchment paper into heart shapes. 3 Heat half of the olive oil in a small pan over a medium-high heat. Cook the tomatoes for three minutes just until their skins wrinkle. 4 Make a bed of basil leaves in the centre of each piece of parchment. Sprinkle with a little salt and pepper, then place each salmon fillet skin-side down on top of the basil and season that too. 5 Put the tomatoes on one side of each salmon fillet. Grate the lemon zest over the top. Scatter the sliced spring onions over the fish and tomatoes. 6 Squeeze some lemon juice over the top of each portion, then cut four thin slices from the lemon and put two on top of each piece of fish. Top each one with a sprig of dill. Drizzle a little olive oil over the tops and add a splash of white wine, if using. 7 Seal the parcels by rolling up the edges, working from the centre of the heart down towards the point. Make sure they’re airtight with a little space between the filling and the top of the parcels. 8 Put the parcels on a tray and place in the centre of the oven for 10-12 minutes, depending on how well you like salmon to be cooked. 9 Use scissors to snip them open carefully and serve with roasted baby potatoes.
Per Serving 458kcals, 24.8g fat (3.6g saturated), 27.5g carbs, 17g sugars, 35.5g protein, 8.3g fibre, 0.185g sodium
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Tofu and mushroom parcels Serves 4
4 garlic cloves, crushed 1 sprig of rosemary, leaves finely chopped 1 tsp miso paste 1 tbsp soy sauce 3 tbsp balsamic vinegar 2 tbsp olive oil Salt and black pepper 400g mixed mushrooms, sliced 200g firm tofu, chopped into small cubes 4 sprigs of thyme To serve: Noodles Green vegetables 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6.
2 Cut four pieces of parchment paper into heart shapes. 3 In a bowl, combine the garlic, rosemary, miso paste, soy sauce, balsamic vinegar, olive oil, salt and pepper. Whisk to combine. Add the tofu and mushrooms and toss to coat. 4 Divide between the four pieces of parchment. Place a sprig of thyme on top of each. Seal the parcels by rolling up the edges, working from the centre of the heart down towards the point. Make sure they’re airtight with a little space between the filling and the top of the parcels. 5 Place the pockets on a baking tray and place in the oven for 20 minutes. 6 Use scissors to snip them open carefully and serve with noodles and green vegetables. Per Serving 133kcals, 9.7g fat (1.5g saturated), 6.9g carbs, 2.2g sugars, 7.9g protein, 2.2g fibre, 0.331g sodium
x Easy Food 75
21/01/2016 11:23
Spicy prawn linguine parcels Serves 4
300g linguine 24 raw prawns, shells removed, deveined 2 tsp lemon juice 2 garlic cloves, crushed 1 tbsp lemon zest 5 tbsp olive oil Salt and black pepper 1 red chilli, deseeded and finely diced 250g cherry tomatoes, halved 1 tbsp capers, drained and rinsed 4 tbsp white wine To serve: Green salad 1 Cook the pasta in salted boiling water according to the package instructions until almost al dente. Drain and set aside. 2 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. Place the prawns in a bowl with the lemon juice and half of the garlic. Mix to combine. 3 Place the pasta in a bowl with the remaining garlic, the lemon zest and one tablespoon of olive
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oil. Sprinkle with salt and toss to combine. 4 Cut four pieces of parchment paper into heart shapes. 5 Divide the pasta evenly between the pieces of paper. Top with the prawns, chilli, tomatoes and capers. Drizzle one tablespoon each of olive oil and white wine over each portion. 6 Seal the parcels by rolling up the edges, working from the centre of the heart down towards the point. Make sure they’re airtight with a little space between the filling and the top of the parcels. 7 Put the parcels on a baking tray and cook for about 15-20 minutes or until the prawns are cooked through. 8 Use scissors to snip them open carefully and serve with a green salad. Per Serving 555kcals, 21.7g fat (3.5g saturated), 47.7g carbs, 1.9g sugars, 39.5g protein, 1.2g fibre, 0.449g sodium
x
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21/01/2016 11:23
cooking for fun
GET CREATIVE IN THE KITCHEN WHEN YOU'VE GOT THE TIME TO SPARE
78-95 IN THIS SECTION
PICK A SIDE P78
These sweet and savoury fondue recipes make the perfect Valentine's Day treat
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LOVE IS IN THE IN THE AIR P80 MANCAVE P84 We help you pick
a special bottle of Warm up with this wine to match your hearty, indulgent Valentine's Day meal venison stew
CHALLENGE YOURSELF P86 Show off your kitchen skills with these luxurious homemade gnocchi
THE FRENCH TREAT YOURSELF P88 FILES P90 This single-serving Dutch baby pancake is the perfect treat for one
Master the art of French cooking with these simple yet sumptuous recipes
Easy Food 77
21/01/2016 12:22
These sweet and savoury fondue recipes are the perfect Valentine’s Day treat for that special someone
Cheese fondue Serves 4 2 tbsp cornflour 300g Gruyère cheese, grated 300g Emmental cheese, grated 1 garlic clove, cut in half 250ml white wine 1 tsp lemon juice 1 In a bowl or bag, combine the cornflour with the grated cheeses and shake to coat the cheese. 2 Rub the cut sides of the garlic clove all over the inside of a pot. Discard the garlic. 3 Bring the wine and lemon juice to a simmer in a small saucepan. 4 Stir the cheeses into the wine, adding one handful at a time and stirring gently until fully melted before adding the next handful. 5 When everything is melted, transfer to a fondue pot if you have one – if not, just bring the pot to the table. 6 Serve with cubed crusty bread, for dipping. Per Serving 698kcals, 48.5g fat (30.3g saturated), 5.1g carbs, 0.8g sugars, 44.1g protein, 0g fibre, 0.39g sodium
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G DIFFERENT DIPPINTry herby
the bread bin? Want to break outside es, li, roasted baby potato foccacia, steamed brocco gherkins, , celery, chopped ham, croissants, steak strips o, es, mini meatballs, choriz sausages, cherry tomato s or pears! mushrooms, sliced apple
FEBRUARY 2016
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cooking for fun sweet or savoury
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DIFFERENT DIPPING
No strawberries ? Try bananas, pineapple, browni e chunks, marshmallows, co okies, grapes, cherries, croissan ts, banana bread, pear slice s, mandarin segments or blue berries‌ or experiment wi th savoury dippers like read y-salted crisps, roasted ch illies or crispy bacon!
Chocolate fondue Serves 4 480ml cream 450g semi-sweet chocolate (50-60% cocoa solids), chopped 1 tbsp vanilla extract 1 tbsp brandy Pinch of sea salt
you have one; if not, just bring the pot to the table. Serve with strawberries, for dipping.
Per Serving 624kcals, 31.6g fat (16.5g saturated), 78.5g carbs, 49.3g sugars, 4.5g protein, 3.7g fibre, 0.578g sodium
1 Bring about 8cm of water to a simmer in a saucepan. Place a mixing bowl on top and ensure the bottom does not touch the water; if it does, discard some of the water. 2 Add the cream and allow to heat. When the cream feels hot to the touch, add the chocolate and whisk until smooth. Whisk in the vanilla, brandy and salt. 3 Transfer into a fondue pot, if www.easyfood.ie
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80 Easy Food
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21/01/2016 11:26
cooking for fun wine pairing
Love
IS IN THE AIR
On the hunt for a special bottle to match your Valentine’s Day meal? Look no further…
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Easy Food 81
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Steak and chips with pepper sauce
Oysters
Simple meals can often be the best, and this classic pub fare is guaranteed to please your paramour. Match it with a full-bodied red wine, such as a Cabernet Sauvignon.
One of the most well-known aphrodisiacs, oysters are high in zinc and contain amino acids that trigger the production of sex hormones. A sparkling wine like Champagne or Prosecco is the classic choice, but try a crisp Muscadet for something a little different.
Chocolate fondue Try a ruby port, a perfect foil for this decadent dessert. The sweet notes in the port will pick up similar flavours in the chocolate while balancing out its natural bitterness.
Coq au vin
Check out our delicious recipes for fondue (both the cheese and chocolate varieties!) on p.78.
The cherry and dark fruit flavours of a Côtes du Rhône make a great counterpoint for the deep earthy notes of a coq au vin.
Roast chicken Traditionally, white meat is “supposed” to be paired with white wine. However, you may be surprised to hear that certain reds can make just as good a match. We think a soft, fruity Merlot is a perfect partner for a herby roast chicken dinner.
Duck Gamey meats like duck can easily overpower lighter wines, but a Pinot Noir will provide an ideal counterpoint to the rich, fatty flavours of duck, whether you’re preparing a whole roast bird, flavoursome confit legs or tender breasts.
Creamy mushroom pasta Earthy mushrooms need an easy-drinking red with a deep flavour. Try a Spanish Tempranillo from Rioja, a food-friendly style of wine with a touch of smokiness that complements mushrooms and balances a rich, creamy sauce.
Try a Tempranillo with our chicken in creamy mushroom sauce, p.91!
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Scallops Legend has it that the goddess Aphrodite was carried to earth on the shell of a scallop, and this is one reason why scallops have enjoyed a reputation as an aphrodisiac since Ancient Greece. An acidic Sauvignon Blanc with citrus flavours will balance the sweet meatiness of the scallops.
Cheese fondue The crispness in an off-dry Chenin Blanc – that is, one with a touch of sweetness – will cut through the richness of this dish. An added bonus is that if you’re dipping apples or pears into the cheese, the wines' fruity notes will mirror their sweetness.
Lobster with butter Several of the big supermarkets have started stocking whole frozen lobsters, making the traditionally expensive food a newly affordable treat. Serve yours with a buttery sauce and an unoaked Chardonnay for a truly luxurious Valentine’s Day.
Sea bass Sea bass never fails to impress – it seems like a fancy, restaurantquality dish, but is actually very easy to cook. A chilled Pinot Grigio will complement the fish perfectly without overpowering its delicate flavours.
Thai food Chilli peppers are known as an aphrodisiac because they stimulate endorphins (the brain's “feel-good chemicals”), speed up your heart rate and make you sweat, mimicking how you feel when you're aroused. Try a spicy Thai green curry and pair it with a bottle of off-dry Riesling.
FEBRUARY 2016
21/01/2016 11:28
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26/11/2015 14:10
ON SALE NOW! EF109_83_Beauty Bible_Ad.indd 83
20/01/2016 17:25
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MANCAVE
Warm up with this hearty venison stew
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INDULGENT VENISON STEW Serves 6 2 dried ancho chillies (if you can’t find these, use dried birds eye chillies or any other variety, to taste) 2-2½kg venison shoulder 1 tbsp cumin seeds 1 onion, finely chopped 6 garlic cloves, finely chopped 2 fresh chillies, deseeded and finely chopped 4 tbsp sunflower oil 1 tsp chilli powder 1 x 400g tin of chopped tomatoes 1 tsp dried oregano 2-3 squares of dark chocolate For the cornbread: 160g flour 180g cornmeal/polenta 3 tbsp sugar 84 Easy Food
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1 tbsp baking powder 1 tsp salt ½ tsp bicarbonate of soda 300ml buttermilk 2 eggs 50g butter, melted 1 tbsp pickled jalapeños or green chillies, chopped To serve: Sour cream 6 spring onions, chopped 1 bunch of fresh coriander, chopped Tortilla chips 1 Soak the dried chillies in a bowl of cold water. 2 Remove the bone from the venison and dice the meat into 2cm cubes (or ask your butcher to do this for you). 3 In a heavy, large dry casserole, roast the cumin seeds on high heat until they give off a
strong, toasty aroma. Use a spice grinder or pestle and mortar to grind these seeds into a powder. 4 Heat two tablespoons of oil in the casserole and cook the onion, garlic and fresh chillies for 3-5 minutes until softened. Remove from the heat. 5 Heat the remaining oil in a separate pan. Working in batches, brown the meat on all sides. Add to the casserole once coloured. 6 Add the cumin, chilli powder, tomatoes, oregano and enough water to cover. Chop the soaked chillies and add to the casserole with their water. 7 Bring to a gentle simmer over a medium heat and skim off any froth that rises to the top. 8 Simmer, covered, for 2½ hours, occasionally skimming off any fat that rises to the top. Once cooked, stir in the dark chocolate. 9 For the cornbread, preheat the oven to 230˚C/210˚C fan/gas mark 8. Combine the flour, cornmeal, sugar, baking powder, salt and bicarbonate of soda in a large bowl. Whisk the remaining ingredients in a separate bowl, then stir into the dry ingredients until just combined. 10 Grease a 23cm cast-iron pan and dust with cornmeal. Pour in the cornbread batter and bake for 20-25 minutes. 11 Serve the stew with the cornbread, some sour cream, spring onions, coriander and tortilla chips, for dipping. Per Serving 780kcals, 24.4g fat (8.5g saturated), 9.7g carbs, 5.2g sugars, 122.6g protein, 1.8g fibre, 0.182g sodium
FEBRUARY 2016
21/01/2016 11:31
ON SALE NOW
In all good newsagents
EF109_85_colour poster advert.indd 85
20/01/2016 17:26
e g n e l l a ChYOURSELF Show off your kitchen skills with this luxurious dish
86 Easy Food
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FEBRUARY 2016
21/01/2016 11:48
challenge yourself gnocchi
Homemade Parmesan gnocchi Serves 4
800g Desiree or Rooster potatoes Salt and ground white pepper 1 egg, lightly whisked 20g Parmesan, finely grated 300g plain flour, plus extra for dusting 1 Prick the potatoes a few times using a fork or the tip of a sharp knife. Place in the microwave and cook on full power for six minutes, then turn them over and cook for another four minutes. Use the fork or knife to check whether they are tender, cooking for another minute if needed. 2 Wait until the potatoes are cool enough to handle, then peel them and chop them into small chunks. 3 Transfer to a bowl and use a potato masher to mash until very smooth. Season with salt and white pepper. 4 Add the egg and stir with a wooden spoon until combined. Add the Parmesan and half of the flour and stir until combined. Add the remaining flour a little at a time, stirring after each addition until well combined and a firm dough forms. 5 Turn onto a lightly floured surface and knead until smooth. Line a baking tray with non-stick baking paper. Divide the dough into four equal portions. Roll each portion into a 2cm-thick sausage about 30cm long. Use a lightly floured knife to cut each sausage into 2cm pieces. 6 Lightly flour your hands and roll each piece of dough into a ball. Roll each ball against the tines of a floured fork, then place on the prepared baking tray. 7 Bring a large saucepan of salted water to the boil over a medium heat. Add onequarter of the gnocchi and cook for about three minutes or until they rise to the surface. As each one rises, use a slotted spoon to remove it and transfer it to a bowl. Cover with foil to keep warm. 8 Repeat with the remaining gnocchi, working in three more batches. 9 Serve the Parmesan gnocchi with your sauce of choice.
Per Serving 443kcals, 3.1g fat (1.2g saturated), 89.1g carbs, 2.6g sugars, 14.1g protein, 6.9g fibre, 0.114g sodium
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OUR FAVOURITE SAUCES
Mushroom cream sauce
Heat a knob of butter in a pan over a medium heat and cook ½ a sliced onion for 4-5 minutes until softened. Remove to a bowl. Heat another knob of butter in the same pan and cook 250g sliced chestnut mushrooms for 5-6 minutes until golden brown. Add to the onions and return the pan to the hob. Turn the heat to high. Add 4 tbsp hot vegetable stock and bubble for 2-3 minutes, using a wooden spoon to scrape any sticky bits from the bottom. Add 250ml light cream, ½ tbsp wholegrain mustard, a splash of Worcestershire sauce and 1 tbsp thyme leaves. Season well. Return the onions and mushrooms to the pan and cook for another 1-2 minutes, stirring, then toss through the gnocchi and serve.
a splash more milk if the sauce is too thick. Discard the garlic and sage. Toss the sauce with the gnocchi and serve.
These sauces are just as good served over pasta!
TURN TO P.122 FOR A STEP-BY-STEP GUIDE TO
making this gnocchi!
Quick beef ragù
Heat 2 tbsp olive oil in a large pan over a medium heat and cook 1 finely chopped onion for 6-7 minutes until soft. Add 3 crushed garlic cloves and cook for two minutes. Add 500g beef mince and season. Cook for 5-6 minutes, stirring and breaking it up with a wooden spoon, until lightly browned all over. Add two 400g tins of chopped tomatoes, 1 tbsp red wine vinegar and a pinch of sugar, then simmer for 45-60 minutes, stirring occasionally and adding a splash of beef stock if it begins to look dry. Once the ragù has thickened, stir in a drizzle of olive oil and season to taste. Toss through the gnocchi and serve with grated Parmesan.
Butternut squash, sage and pancetta sauce
Preheat the oven to 200˚C/180˚C fan/gas mark 6 and roast 1 medium peeled and chopped butternut squash for 30 minutes until soft. Transfer to a food processor and whizz to a smooth purée. Melt a large knob of butter in a saucepan over a medium-low heat. Add 4 sage leaves and 4 whole garlic cloves and cook for one minute. Turn the heat to medium, add 130g pancetta cubes and cook until just crisp. Add the puréed squash, stirring constantly until heated through. Slowly stir in 250ml milk. Turn the heat to low and simmer for five minutes. Add 100g grated Parmesan and season to taste. Add Easy Food 87
21/01/2016 11:49
eat r T YOURSELF!
Why make a whole stack when this single-serving pancake is the perfect treat for one?!
Dutch baby pancake Serves 1
A knob of butter 1 large egg, beaten 60ml milk ¼ tsp vanilla extract ½ tsp lemon zest 30g plain flour To serve: Fresh lemon juice 88 Easy Food
EF109_88_Treat your self.indd 88
Icing sugar Fresh berries Syrup or honey 1 Preheat the oven to 240˚C/220˚C fan/gas mark 9. Place the butter into an ovenproof frying pan (a 13cm pan works well) and set into the oven to melt. 2 Meanwhile, whisk together the remaining ingredients until smooth. 3 When the butter is foaming, swirl it
around the pan to coat evenly. 4 Pour in the batter and place back in the oven. Bake for 10 minutes until the pancake is puffed around the edges and golden brown. 5 Remove from the oven and squeeze over a bit of lemon juice. Top with icing sugar, fresh berries and a drizzle of syrup or honey. Per Serving 359kcals, 22.8g fat (12.6g saturated), 26.7g carbs, 3.5g sugars, 11.6g protein, 0.9g fibre, 0.215g sodium
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21/01/2016 14:48
Top Tip
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Learn the art of French cooking with these simple and sumptuous recipes
90 Easy EasyFood Food
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cooking for fun French recipes
Fish soup with garlicky rouille and croutons Serves 6 2 tbsp olive oil 2 onions, chopped 1 x 400g tin of chopped tomatoes 2 leeks, trimmed and finely chopped 2 garlic cloves, crushed 450g white fish fillets (such as cod, haddock, hake or sole), cut into small pieces 2 tbsp tomato purée 1 tsp cayenne pepper ½ tsp fennel seeds, crushed Salt and black pepper 350ml white wine 1l water A few sprigs of fresh thyme, rosemary, parsley and sage ½ tsp saffron threads 200g cooked and peeled prawns For the croutons: 1 baguette, sliced into thin rounds Olive oil 50g Emmental, grated For the rouille: 4 garlic cloves 1½ tsp salt 1 large egg yolk 2 tbsp lemon juice ½ tsp saffron ¼ tsp cayenne pepper 250ml extra-virgin olive oil 1 Heat the oil in a large pot over a medium heat and cook the onions for 10 minutes. 2 Increase the heat and add the tomatoes, leeks and garlic and cook, stirring occasionally, for 2-3 minutes unitl soft. 3 Add the fish and tomato purée, stirring gently to coat. Season with the cayenne, fennel and a good pinch of salt and pepper. 4 Stir in the wine and water. Tie the herb sprigs together with kitchen string and add to the pot. 5 Bring to the boil, then reduce the heat and simmer for 1½-2 hours. 6 Meanwhile, preheat the oven to 180˚C/160˚C fan/gas mark 4 and arrange the baguette slices in a single layer on a baking tray. Brush with olive oil and bake for 10-15 minutes until crisp, flipping halfway through. 7 Place all the rouille ingredients, aside from the oil, into a tall jug and whizz with a stick blender to combine. With the blender on, slowly add the oil until it comes together into a thick, mayonnaiselike consistency. www.easyfood.ie
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8 When the soup is done, remove the string of herb spigs (the leaves will have fallen off). Stir in the saffron threads and prawns. Heat through, then use the stick blender to purée until smooth. Or, transfer in batches to a blender to purée. 9 Ladle into bowls and top with a few baguette slices and some grated Emmental. Add a dollop of rouille before serving. Per Serving 713kcals, 51.8g fat (9.2g saturated), 24g carbs, 6.2g sugars, 31.5g protein, 3g fibre, 0.862g sodium
Chicken with creamy mushroom sauce Serves 4 2 tbsp olive oil 70g butter 1 large chicken, cut into 8 pieces Salt and black pepper 500g mushrooms, thinly sliced 1 large onion, chopped 4 garlic cloves, chopped 80ml Calvados (a French apple brandy, or use cider vinegar) 500ml cider 60g walnuts 700g firm eating apples, peeled, cored and roughly chopped 1 tsp Demerara sugar 400ml crème fraîche
To serve: Crusty baguette slices or mashed potatoes 1 Preheat the oven to 150˚C/130˚C fan/gas mark 2. Heat the oil and a small bit of the butter in a casserole dish over a medium-high heat. Season the chicken pieces and add to the hot pan, turning to brown on all sides. Remove from the pan and set aside. 2 Add the mushrooms and onion and cook for 5-7 minutes until just soft. 3 Stir in the garlic and cook for one minute. 4 Add the Calvados, scraping up any browned bits from the bottom as it bubbles. 5 Pour in the cider and bring to a simmer. Add the chicken and walnuts and cover with a lid. 6 Bake in the oven for 45-60 minutes until the chicken is tender. 7 When the chicken is almost done, heat the remaining butter in a frying pan over a medium-high heat. Add the apples and sugar and cook, stirring occasionally, for a few minutes until soft. 8 Stir the crème fraîche and apples into the chicken. Serve hot with crusty baguette slices or on a bed of mashed potatoes.
Per Serving 989kcals, 57g fat (23.2g saturated), 55.6g carbs, 37.4g sugars, 69.8g protein, 8.9g fibre, 0.325g sodium
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larder luck counter cooking for fun intelligence French recipes The chicken with creamy mushroom sauce and this apple tart are inspired by dishes we sampled in Sinéad Wilde Allart’s Wilde Kitchen cookery school in Normandy. “This classic dessert is available in every boulangerie and always on the menu here in Normandy – also known as the orchard of France, where lush pastures provide rich grazing, ensuring a constant supply of quality butter and crème fraîche. We cut a few corners by making the dough in a food processor. I roll it into a very thin 30cm circle to line a 27cm loose-bottomed tart tin; the recipe here makes a thicker tart. Try it with a glass of Calvados (French apple brandy) and with some crème fraîche... also flavoured with a splash of Calvados!” – Sinéad
Apple tart Serves 8 3 egg yolks 170g crème fraîche 60g Demerara sugar 4 cooking apples For the pastry: 160g plain flour, sieved 100g cold butter, cubed 3 tbsp ice-cold water To serve: Vanilla ice cream or crème fraîche 1 Combine the flour and butter for the pastry in a large mixing bowl. Using your fingertips, rub them together until the mixture resembles breadcrumbs. Add the water and mix quickly to bring it together as a dough. 2 Shape the pastry into a disc, wrap in cling film and refrigerate for 30 minutes. 3 Roll out the pastry on a lightly-floured work surface into a 23cm circle. Transfer it into a 20cm loose-bottomed tart tin, pressing it into the sides of the pan and trimming off any excess from the sides. Chill for 30 minutes. 4 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Line the pastry with parchment paper and fill with rice or baking beans. Bake for 15 minutes, then remove the rice (or beans) and paper. Bake for another 10 minutes until golden. Leave to cool. 5 Beat the egg yolks with the crème fraîche and three tablespoons of the sugar. 6 Peel, core and slice the apples. Arrange them in overlapping circles into the pastry shell. 7 Pour over the cream mixture and sprinkle over the remaining sugar. Bake for 35-40 minutes until set. Serve warm or at room temperature with vanilla ice cream or crème fraîche. Per Serving 304kcals, 16.6g fat (9.8g saturated), 36.3g carbs, 16.9g sugars, 4.1g protein, 2.7g fibre, 0.09g sodium
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Cheese and herb omelette Serves 1 3 eggs, at room temperature 1 tsp Parmesan, grated ½ tbsp fresh tarragon leaves, finely chopped 1 tbsp fresh chives, finely chopped 1 tbsp fresh parsley, finely chopped Salt and black pepper Knob of butter 2 tbsp Emmental, grated To serve: Frites (skinny chips) Green salad 1 Heat a non-stick frying pan over a mediumhigh heat. Lightly whisk the eggs in a bowl until just mixed. Mix in the Parmesan and herbs and season with salt and pepper.
2 Add the butter to the pan. When it sizzles, pour in the eggs. Leave to sit for a few seconds, then use a fork or spatula to draw the mixture in from the sides of the pan toward the centre, tilting the pan to let the raw egg run into the open spaces. 3 Leave for another few seconds (no more than one minute) until the omelette looks nearly set and can slide easily in the pan. 4 Scatter the grated Emmental down the centre. 5 To fold it in the tradtional French style, grip the handle underneath and tilt the pan away from you so the omelette slips to one side. Fold the side nearest you over the centre, then fold that again over the open side. (Alternatively, just fold the omelette in half.) 6 Slide onto a warm plate and serve with crispy frites and a side salad. Per Serving 494kcals, 40.8g fat (22g saturated), 2.8g carbs, 1.1g sugars, 28.4g protein, 0.6g fibre, 0.586g sodium
Easy Food 93
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Top Tip
Neufchâtel cheese from the Normandy region in France is perfect for this!
94 Easy Food
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21/01/2016 11:05
cooking for fun French recipes
Apple and cheese parcel salad Serves 4 4 sheets of filo pastry Extra-virgin olive oil, to brush 200g soft Camembert-style cheese, cut into 8 pieces A handful of walnuts 2 small crisp apples 150g rocket 1 small head of endive, chopped For the dressing: 3 tbsp cider vinegar 60ml extra-virgin olive oil 1 tsp honey Salt and black pepper 1 Preheat the oven to 190ËšC/170ËšC fan/gas mark 5 and line a baking tray with parchment paper. Lay two sheets of filo pastry on top of one another on a lightly-floured surface and cut into four squares. Brush the edges lightly with a bit of oil. 2 Place one piece of cheese in the centre of each square, then gather up the tops and twist lightly to seal the parcel. Brush with a small bit of oil, then place onto the prepared tray. Repeat this step with the remaining two sheets of pastry and the remaining cheese. 3 Bake the parcels for 15-20 minutes until the pastry is golden brown. 4 Meanwhile, place the walnuts onto a separate tray and spread into an even layer. Bake for about six minutes, tossing halfway through, until lightly toasted. Leave the walnuts to cool while the parcels finish baking. 5 Whisk together the ingredients for the dressing and set aside. 6 Thinly slice the apples and mix with the rocket, endive and cooled walnuts. Toss this mixture lightly with the dressing. 7 Divide among serving plates and top each with two of the cheese parcels. Serve immediately. Per Serving 440kcals, 33.4g fat (10.5g saturated), 22.1g carbs, 10.6g sugars, 16.4g protein, 7.2g fibre, 0.415g sodium
Sole meunière Serves 4 120g plain flour 2 tsp salt 1 tsp black pepper 4 lemon sole fillets (you can also use plaice, cod or hake) 150g butter 1 tbsp lemon zest www.easyfood.ie
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Juice from 4 large lemons A handful of fresh parsley, finely chopped To serve: Couscous Green beans 1 Combine the flour, salt and pepper in a large shallow plate. Pat the fillets dry with kitchen paper. 2 Heat half of the butter in a large frying pan over a medium-high heat. When it starts to brown, dredge two of the fillets in the flour, shaking off any excess.
3 Lower the heat to medium-low and add the fish to the pan. Cook for two minutes until brown, then flip. While the second side cooks, add half of the lemon zest and lemon juice to the pan. 4 Remove the fish from the pan and keep warm while you repeat with the remaining ingredients. 5 Sprinkle with parsley and pour over the pan sauce. Serve hot with couscous and steamed green beans. Per Serving 528kcals, 34.9g fat (20.6g saturated), 24.5g carbs, 1g sugars, 29.8g protein, 1.3g fibre, 1.599g sodium
Easy Food 95
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EAT HEALTHY WITH
easyfood.ie QUICK & HEA LTHY RECIPES L og on for ou r fav guilt-free 30 ourite -minute meals
GREEK PRAWN COUSCOUS Serves 4
170g couscous 60g dried apricots, chopped 2 tbsp olive oil 120g natural Greek yoghurt 1 tbsp hummus 2 tbsp fresh mint leaves, chopped Salt and black pepper 600g prawns, peeled and deveined 100g cherry tomatoes, halved ½ tsp paprika Juice of ½ a lemon STEP 1: Preheat the grill to high. Combine the couscous, apricots and one tablespoon of the olive oil in a bowl. Pour in 300ml of boiling water, cover with clingfilm and leave to soak for five minutes. STEP 2: Stir together the yoghurt, hummus, mint and a spoonful of water in a separate bowl. Season well and set aside. STEP 3: Toss the prawns, tomatoes, paprika and remaining oil on a baking tray. Grill for four minutes until the prawns are pink and curled. Drizzle over the lemon juice. STEP 4: Fluff the couscous with a fork and divide among serving plates. Top with the prawns and drizzle over the yoghurt sauce.
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kids' kitchen A GO-TO GUIDE FOR BUDDING YOUNG COOKS
98-102 IN THIS SECTION
THE KIDS ARE ALRIGHT P98
Our Home Ec expert talks us through the nutritional needs of young children
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EASY JUNIORS P101 Have fun in the kitchen with this twist on traditional pancakes
Easy Food 97
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types of rice • Long grain rice – these long and
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choice for side dishes, main dishes or salad recipes.
when cooked. Great for stir-fry recipes and puddings. • Brown rice – when cooked, it has a slightly chewy texture and a nut-like flavour. Brown rice is a natural source of bran. It takes longer to cook than white rice. • Parboiled rice – unmilled rice is soaked, steamed and dried before milling to
Function
Food sources
Protein
Important for the growth of the child, as well as the repair of cells and muscles.
cooked. Easily digested sources like eggs, chicken, fish.
Omega 3 fats are important for brain functioning and concentration in children. Intake of saturated fats should be monitored as they can lead to weight gain.
Omega 3 sources include oily fish like salmon or tuna as well as seeds. Saturated fat can be found in milk, Chicken with rice, lemon cheese and meat. Eat saturated fat in moderation, but and garlic 4 never cut it from the diet completely. Serves 1tbsp olive oil
Fibre helps with digestion and gives a feeling of fullness. Starchy foods are important for energy. However, sugar sources should be limited to prevent tooth decay and/or obesity.
make parboiled rice. Somewhat firmer in texture, it separates easily when
• White rice – this rice has been completely milled and polished, removing the bran layer. It takes about 15 minutes to cook. • Arborio rice – this type of rice is best to use for risotto as it gives a nice creamy texture once cooked.
4 chicken breasts, skinned and cut into chunks 1 onion, chopped 3 garlic cloves, chopped 420g cooked brown rice 4tbsp lemon juice
Fibre sources include porridge oats, seeds and brown 750ml hot chicken stock bread. Starch sources include potatoes, pasta and 1 lemon, quartered 1 cupfizzy cooked peas vegetables. Avoid sugar sources such as drinks, salt and pepper freshly chopped parsley, to garnish cakes and sweets. Equipment: Tablespoon, sharp knife, chopping board, measuring jug, cup, weighing scales, large frying
Vitamins
Vitamin A is important for maintaining normal vision and protecting the immune system. Vitamin B helps to control the metabolism and aids growth. Vitamin C helps with the absorption of iron, benefits the immune system and promotes good general health. Vitamin D helps with the absorption of calcium in the child’s body. Vitamin E is important for maintaining a healthy immune system.
Vitamin A sources include carrots, peppers and 26 Easy Food fortified milk. Vitamin B sources include milk, eggs, meat and dark green vegetables. Vitamin C is found in oranges, potatoes, peppers and berries. Vitamin D sources include dairy foods like yoghurt and milk. Vitamin E is found in cereals, nuts and eggs.
Iron
Needed for healthy blood, as iron helps the formation of haemoglobin in the red blood cells that carry oxygen around the body.
Dark green leafy vegetables such as kale or cabbage, red meat and fortified breakfast cereals.
Calcium
Essential for bone and teeth development. Most Milk, cheese and yoghurt. calcium is laid down in the bones before young people reach their twenties.
Sodium (salt)
Salt should be reduced as it causes fluid retention.
98 Easy Food
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Rice
• Short grain rice – these almost round shaped grains tend to cling together
Nutrient
Carbohydrate
Junior Ce
slender grains are four to five times as long as they are wide. The perfect
he early years of life are a period of rapid growth, and a healthy diet is critical for normal development. During this time, children establish their eating behaviours and food preferences, so it’s best to give them a wide range of foods to try.
Fat
Page 1
pan, deep ovenproo wooden spoon.
1 Preheat the oven to Heat the oil in a large high heat. Put the chic and cook for four minu
until lightly browned. from the pan and set 2 Cook the onion and three to four minutes. onion, garlic, chicken, juice, chicken stock an into a deep ovenproof the oven for 20 minut 3 Remove the dish fro
the cooked peas, seas fresh parsley.
Questions: 1 Name four different 2 Why is salt sometim cooking rice? Fat 6g Protein 31g
Sodium sources include crisps, processed soups and sauces.
FEBRUARY 2016
21/01/2016 11:54
Carbs Sodium
Meal planning tips • Make sure meals are balanced and have a variety of nutrients. Establish a good pattern of eating three meals a day. • Encourage a substantial breakfast to avoid unnecessary snacking later in the day. • When shopping, check food labels for the sugar, salt and saturated fat content. • Plan meals that are suitable for the whole family, making modifications for children where appropriate. • Children's meals should be attractive and colourful. • Serve new foods alongside old favourites as a non-threatening introduction to new flavours. • Serve appropriate portions for the age group. Cut into bitesize portions for younger children. • Foods should be easy to chew and digest. Use sauces to soften meat. • Blend vegetables into foods to reach the recommended five-a-day, for example through a homemade tomato sauce. • Incorporate fruits and vegetables into smoothies. • Steam, bake or boil foods as a healthier alternative to frying. • Trim fat off meat and serve chicken without skin to reduce fat content. • For fish pies or fish cakes, make sure there are no bones left when flaking fish. • Chop or blitz vegetables into smaller pieces to disguise them for fussy eaters. • Avoid rewarding children with chocolate or sweets, as this as this can lead to children developing a sweet tooth from an early age. • Water and milk should be the beverages consumed.
Homemade fish cakes Makes about 12
250g potatoes, peeled and cubed 1 carrot, peeled and finely chopped 1 x 198g tin of sweetcorn 1 x 160g tin of tuna in spring water 1 tsp lemon zest, grated 1 egg Plain flour www.easyfood.ie
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kids’ kitchen home economics
Breadcrumbs 1 tbsp olive oil To serve: Mixed vegetables 1 Preheat the oven to 190°C/170°C fan/gas mark 5. 2 Bring a large pot of water to the boil and cook the potatoes and carrots until soft. Drain thoroughly, then return to the hot pan and allow to steam dry over the heat for 30 seconds. Mash and set aside. 3 Stir the sweetcorn into the potato and carrot mixture. 4 Flake in the tuna, add the lemon zest and stir well to combine. Place in the fridge to cool completely.
5 Beat the egg in one bowl and place some flour in a second. Pour some breadcrumbs into a third bowl. 6 Shape the fish cake mixture into tablespoon-sized patties. Working one at a time, coat a patty in flour and shake off any excess. Dip it into the egg and finally the breadcrumbs. Lay it on a baking tray lined with parchment and repeat with the other patties. 7 Brush the top of each fishcake with a little olive oil. 8 Bake for 25-30 minutes until crunchy and golden. Leave to cool before serving with mixed vegetables. Per Serving 80kcals, 1.9g fat (0g saturated), 11.2g carbs, 1.2g sugars, 5.4g protein, 1.2g fibre, 0.083g sodium
x Easy Food 99
21/01/2016 11:56
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20/01/2016 17:28
kids’ kitchen easy juniors
EASY JUNIORS Have fun in the kitchen this Pancake Tuesday with this twist on regular pancakes
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EF109_99-100_EasyJuniors.indd 101
Easy Food 101
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juniors
:-)
Easy Food
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PANCAKE POPS
2
Makes 10-15
95g plain flour 1½ tsp baking powder ½ tsp salt ½ tbsp white sugar 150ml fresh milk 1 egg 20g butter, melted Wooden or paper lollipop sticks
5
TIP!
1 In a medium bowl, combine the flour, salt, sugar and baking powder. 2 In a jug, whisk together the milk, egg and melted butter. 3 Pour the wet ingredients into the dry ingredients and whisk to combine. 4 Preheat a non-stick pan over a medium-high heat and coat with cooking spray. Add about a tablespoon of batter to form a circle in the pan. 5 Add a lollipop stick into the centre. 6 Cook for 1-2 minutes until bubbles start to form on the top of the batter. Pour a little extra batter over the part of the stick that is exposed. 7 Carefully flip the pancake and cook for another 1-2 minutes until light golden brown on both sides. Repeat with the remaining batter and lollipop sticks to form 10-15 small pancake pops. Serve with syrup, for dipping.
Per Serving 42kcals, 1.5g fat (0.9g saturated), 6g carbs, 0.9g sugars, 1.2g protein, 0g fibre, 0.093g sodium
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make it healthy! GIVE YOUR BODY THE LOVE IT DESERVES
104-114 IN THIS SECTION
EAT WELL, FEEL FABULOUS! P104
Stay healthy by treating your body to the nourishing food it craves
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EAT WELL, Stay healthy by treating your body to the nourishing foods it craves
104 Easy Food
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make it healthy immunity-boosting meals
From our guest editor: "Butternut and wholegrain rice contain those mighty B vitamins responsible for fueling our batteries and busy bods. Vitamin B3 in particular can help lift your mood, like daydreaming about James McEvoy, or making small changes to George Bush's Wikipedia page."
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“It’s better to pay the grocer than the doctor.” We couldn’t agree with this statement more, which is why we’ve developed these quick and tasty recipes featuring our favourite immunity-boosting ingredients. This way, we hope you can prevent creeping colds, the dreaded flu and even irritating infections by arming your immune system with the very best natural defenses to flush out toxins and keep you healthy and satisfied.
Drink up Water is the essential component for regulating all of the body's systems. It eases the job of the kidneys and liver to process and eliminate toxins from the blood, and keeps mucous membranes moist enough to combat viruses.
Dark, leafy greens like spinach, kale and rocket are great sources of cold-fighting vitamin C.
Winter antioxidant salad Serves 4 ½ a butternut squash, peeled and sliced 4 tbsp olive oil Salt and black pepper 180g wild or brown rice 3 large handfuls of fresh spinach 2 large handfuls of rocket 2 carrots, peeled and grated A handful of beansprouts 80g blackberries 60g Feta, crumbled 1 pomegranate 2 tbsp pistachios, roughly chopped Juice of ½ a lemon 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Toss the butternut squash with half of the oil. Season well and roast for 25-30 minutes until soft and browned. 2 Meanwhile, cook the rice according to the package instructions. 3 Combine the spinach, rocket, carrots and sprouts in a large bowl. 4 Add the rice and toss to combine. 5 Gently fold in the blackberries, Feta and butternut squash. 6 Slice the pomegranate in half. Hold it in your palm, cut-side down, then use the back of a wooden spoon to firmly hit the rounded side of the pomegranate half. This will release the seeds; just be careful of any splattering! 7 Scatter over the pomegranate seeds and 106 Easy Food
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chopped pistachios. Drizzle over the lemon juice, remaining oil and some salt and pepper to serve. Per Serving 405kcals, 19.7g fat (4.7g saturated), 52.4g carbs, 9.8g sugars, 8g protein, 5.2g fibre, 0.261g sodium
Yoghurt contains probiotics, or live active cultures, which are healthy bacteria keeping the gut and intestinal tract free of diseasecausing germs.
Cinnamon apple porridge Serves 4 4 crisp apples 150g pure oats 1l water 2 tbsp brown sugar ½ tsp ground cinnamon, plus more to serve
¼ tsp salt 120g Greek-style natural yoghurt 1 Grate two of the apples, discarding their cores. Add the oats to a saucepan over a medium heat. Cook, stirring, for about one minute until toasted. 2 Add the water and grated apples. Bring the mixture to a simmer and cook, stirring frequently, for 10 minutes. 3 Meanwhile, chop the remaining two apples. Stir them into the oats along with the brown sugar, cinnamon and salt. Cook for another 15-20 minutes until thick. 4 Serve topped with the yoghurt and some extra cinnamon.
Per Serving 285kcals, 4g fat (0g saturated), 57.6g carbs, 23.7g sugars, 7.2g protein, 8.3g fibre, 0.152g sodium
FEBRUARY 2016
21/01/2016 12:35
make it healthy immunity-boosting meals
Ginger reduces fevers, soothes sore throats and encourages coughing to remove mucus from the chest. The chemicals in ginger which give it that spicy kick open your sinuses and stimulate blood circulation, meaning more oxygen is getting to your tissues to help remove toxins and viruses. This hot tea not only soothes your throat when you’re not feeling your best, but helps you stay hydrated.
Lemon ginger detox tea Serves 4 7cm piece of fresh ginger, peeled and thinly sliced 1l boiling water Juice of 1 lemon, plus lemon slices to serve 1 tsp honey www.easyfood.ie
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1 Combine the ginger and boiling water and leave to infuse for at least 20 minutes. 2 Stir in the lemon juice and honey. Serve hot or cold with lemon slices. Per Serving 27kcals, 0.3g fat (0g saturated), 6.3g carbs, 2g sugars, 0.6g protein, 1g fibre, 0.002g sodium
x Easy Food 107
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Carrots contain loads of beta carotene, which is a powerful phytonutrient that boosts the immune system’s production of infection-fighting cells.
Ginger carrot soup Serves 4-6 2 tbsp olive oil 2 onions, chopped 1.5l vegetable stock 1kg carrots, peeled and sliced 7cm piece of fresh ginger, peeled and grated 250ml cream Salt and black pepper 120g Greek-style natural yoghurt To serve: Mixed seeds 1 Heat the oil in a large pot over a medium heat and cook the onions for five minutes, stirring often, until soft and translucent. 2 Increase the heat and add the stock, carrots and ginger. Bring to a boil, then reduce the heat and simmer for 15-20 minutes until the carrots are tender. 3 Remove from the heat and purée using a hand blender, or transfer to a blender and purée in batches. 4 Heat through again in the pot, then stir through the cream. Season well with salt and pepper. 5 Serve hot in bowls with a dollop of yoghurt and mixed seeds on top.
Per Serving 188kcals, 9.2g fat (3.3g saturated), 24.4g carbs, 12.7g sugars, 3.9g protein, 5.1g fibre, 0.975g sodium
From our guest editor: "Fresh ginger is the Lara Croft of the blood stream, high-kicking baddies and slaying pesky invaders. The sting from ginger is enough to excite your tonsils back into rude health, I reckon. We always keep some peeled and stored in the freezer, ready to grate over soup and despondent salads."
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21/01/2016 12:36
larder luck counter intelligence make it healthy immunity-boosting meals
Beans are not only a staple meat-free source of protein, but they are also high in soluble fiber, which increases the production of an anti-inflammatory protein that strengthens the immune system. Beans also have an abundance of immunity-boosting antioxidants and folate, which helps in the production of new immune cells.
Three-bean chilli Serves 6 1 tbsp vegetable oil 1 carrot, peeled and finely chopped 1 celery stick, finely chopped 1 onion, finely chopped 1 garlic clove, crushed 1 red chilli, finely chopped 1 tbsp tomato purÊe 1 tsp ground cumin 1 tsp ground coriander 1 bay leaf ½ tsp ground cinnamon 1 tsp smoked paprika 1 x 400g tin of chopped tomatoes 1 yellow pepper, deseeded and chopped www.easyfood.ie
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1 x 400g tin of kidney beans 1 x 400g tin of cannellini beans 1 x 400g tin of black beans To serve: A handful of coriander leaves, chopped Brown rice 1 Heat the oil in a large pot over a medium-high heat. Add the carrot, celery, onion, garlic and chilli and cook, stirring occasionally, for 10 minutes until the onions are soft and translucent. 2 Stir in the tomato purĂŠe to coat. Add the cumin, coriander, bay leaf, cinnamon and smoked paprika and cook for one minute. 3 Add tomatoes and pepper, then bring to a simmer and cook, covered, for 15-20 minutes. Stir in the beans and cook, covered, for 10 minutes until heated through. 4 Serve the chilli on a bed of rice with some fresh coriander. Per Serving 735kcals, 4.8g fat (0.9g saturated), 131.6g carbs, 7.8g sugars, 46.8g protein, 39.2g fibre, 0.045g sodium
x Easy Food 109
22/01/2016 10:16
The beef here cooks gently when the hot broth is poured over it in the serving bowls!
Beef is a great source of zinc, and zinc is important in the development of the white blood cells that defend the body. Plus, the protein from beef supports the body in building antibodies and fighting off infection.
Beef pho Serves 4-6
Caroline Salmane “Perfect food for a lazy, cold Saturday evening. The flavours and aromatics are something I recommend everyone try in this cold weather. I got my butcher to slice the beef very thinly which made it very easy for me. It’s a simple dish to prepare, but very visually impressive when I served it up to my husband and friends. It cost less than a takeaway for two and tasted even better. This is a definite winner in my recipe book!”
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2l beef stock 3cm piece of ginger, peeled and sliced 1 onion, thinly sliced 2 garlic cloves, sliced 3 star anise 1 tsp cinnamon 2 tbsp caster sugar 80ml fish sauce 375g flat rice noodles 400g beef fillet, very thinly sliced 80g bean sprouts
1 red chilli, deseeded and thinly sliced A small handful of mint leaves, chopped A small handful of coriander leaves, chopped 1 Combine the stock and 500ml of water in a saucepan. Add the ginger, onion, garlic, star anise, cinnamon, sugar and fish sauce. Bring to the boil, then reduce the heat to low and simmer, covered, for 20 minutes. 2 Strain the broth, discarding solids, then return the liquid to the pan. Cover and return to the boil. 3 Meanwhile, cook the noodles according to the packet instructions. Drain well. 4 Divide the noodles among warmed soup bowls, then top with the sliced beef. Pour over the hot soup mixture and top with the bean sprouts. Serve garnished with chilli, mint and coriander. Per Serving 258kcals, 5.2g fat (1.8g saturated), 25.5g carbs, 5.5g sugars, 28g protein, 1.9g fibre, 2.403g sodium
x FEBRUARY 2016
21/01/2016 12:45
make it healthy immunity-boosting meals make it healthy protein
Oats contain beta-glucan, a compound shown to activate immune cells that fight infectious microorganisms. Oats are also a source of immunity-building zinc.
Oh-so-seedy granola Serves 16 450g gluten-free oats 50g almonds, chopped 40g sunflower seeds 30g pumpkin seeds 3 tbsp chia seeds 100g maple syrup 120g coconut oil, melted 1 tsp vanilla extract ½ tsp ground cinnamon ½ tsp salt 4 tbsp raisins 4 tbsp dried cranberries 1 Preheat the oven to 150˚C/130˚C fan/gas mark 2. Place the oats, almonds and seeds in a large bowl. 2 In a smaller bowl, whisk together the maple syrup, coconut oil, vanilla, cinnamon and salt. Pour over the granola and mix well. 3 Spread the mixture out into a single layer on a baking sheet (or two, if needed) and bake for 30-35 minutes until golden brown, tossing every 10 minutes. 4 Remove from the oven and lightly toss www.easyfood.ie
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with the raisins and cranberries. Store in an airtight container for up to two weeks. Per Serving 245kcals, 13.5g fat (7.2g saturated), 27.3g carbs, 5.7g sugars, 5.7g protein, 4.2g fibre, 0.077g sodium
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22/01/2016 10:16
To serve: Rice Poppadoms
Prawn and cashew nut curry Serves 4-6
Prawns contain selenium, which ups your body's production of cytokines. These proteins tell your immune system to work harder; without enough of this mineral, you’ll feel the effects of colds and the flu more severely. Like beef, cashews and other nuts are packed with zinc. 112 Easy Food
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1 onion, chopped 5cm piece of ginger, peeled and grated 4 garlic cloves, peeled 1 red chilli, seeds removed A small handful of fresh coriander, stalks and leaves chopped 1 tbsp vegetable oil 2 tbsp garam masala 1 x 400g tin of chopped tomatoes 400ml chicken stock 150g cashew nuts 400g raw jumbo prawns 150ml natural yoghurt 50ml double cream
1 Combine the onion, ginger, garlic, chilli and coriander stalks in a food processor and mix to a paste. 2 Heat the oil in a pan over a medium-high heat. When hot, stir in the paste and cook for five minutes until soft. 3 Add the garam masala and cook for two minutes until aromatic. 4 Stir in the tomatoes and chicken stock. Bring to the boil, then reduce the heat and simmer, covered, for 45 minutes until thick. 5 Meanwhile, heat the cashew nuts in a small, dry pan until golden. Roughly chop, then add them to the curry, reserving a few. 6 Add the prawns and cook for 2-3 minutes until they turn pink. 7 Stir in the yoghurt and cream. Sprinkle over the coriander leaves and reserved cashews and serve with rice and poppadoms. Per Serving 325kcals, 19.4g fat (5.7g saturated), 18.1g carbs, 5.3g sugars, 21.6g protein, 2.4g fibre, 0.407g sodium
FEBRUARY 2016
21/01/2016 12:46
make it healthy immunity-boosting meals
Garlic is a triple threat: it's antibacterial, antiviral and anti-fungal. Also, bacteria, viruses and yeast build up no resistance to it, unlike with synthetic antibiotics.
Mustard garlic chicken Serves 4 3 tbsp olive oil 2 heads of garlic, cloves peeled and halved 1kg chicken pieces, skin removed Salt and black pepper 80ml white wine 250ml chicken stock 1 tbsp Dijon mustard 2 tsp honey 2 tsp plain flour A handful of chives, chopped To serve: Wilted spinach 1 Heat the oil in a large frying pan over a medium-high heat. Cook the garlic for two minutes until it begins to brown. Remove from the pan and set aside. www.easyfood.ie
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2 Season the chicken well and add to the hot pan. Brown for 4-5 minutes on one side, then flip and cook for another minute. 3 Add the garlic and wine to the pan, scraping up any browned bits from the bottom with a wooden spoon. 4 Whisk the stock, mustard, honey, flour and a pinch of salt in a small bowl. Add to the pan and bring to a simmer. 5 Cover with a lid and cook for 8-10 minutes until cooked through. Serve with wilted spinach. Per Serving 627kcals, 29.5g fat (6.7g saturated), 10.2g carbs, 3.5g sugars, 74g protein, 0.7g fibre, 0.504g sodium
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22/01/2016 10:17
Super juice Serves 2 ½ a mango, chopped and frozen 200g pineapple chunks, frozen 2 small carrots, peeled and grated ½ tsp turmeric 1cm piece of ginger, peeled Juice of ½ a lemon Juice of 1 orange 1 tbsp flax seeds 350ml water From our guest editor: "This has more kick than a mule in heat. Love it. Throw in some ice cubes if your blender allows such fancies, to turn it into an exotic slushie. Think of it as a defibrillator for your yuletide liver."
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Juice up! This juice is packed with all-natural sources of vitamin C, as well as fiber and ginger to help calm digestive problems. Be sure to include the turmeric; it has natural anti-inflammatory properties and is full of antioxidants.
1 Combine all the ingredients in a blender and purée until smooth. Per Serving 163kcals, 2.2g fat (0.6g saturated), 34g carbs, 19.9g sugars, 3g protein, 5.4g fibre, 0.045g sodium
x AUGUST/SEPTEMBER FEBRUARY 2010 2016
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Get to know your…
ALTERNATIVE PANTRY STAPLES Xanthan gum
Coconut sugar
is produced from the sap of the coconut palm tree and is used as a traditional sweetener in South East Asia. Compared with table and brown sugar, coconut sugar has more nutrients and antioxidants, making it a slightly healthier alternative for baking and sweetening. Top tip: just don’t forget it’s still sugar, and keep intake to a minimum.
is a thickener found in many household items from toothpaste to salad dressings, and is produced from a certain strain of bacteria reacting with carbohydrates. It is a very popular ingredient in gluten-free baking, as it helps give dough the sticky consistency usually provided by gluten. Top tip: measure xanthan gum very carefully, as you only need a little and too much can result in a slimy texture in your baked goods.
Tamari
Nutritional yeast
Almond flour
(also known as ground almonds) is a popular gluten-free flour used in baking. High in protein and low in carbohydrates, it’s also ideal for anyone on the Paleo diet. Top tip: Almond flour tends to brown more quickly than other gluten-free flours, so if you need to bake something at a high temperature or for a long time, it’s best to cover it with tin foil. 116 Easy Food
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Arrowroot
is derived from a South American plant and is used as a thickener, similar to cornflour. Containing many nutrients and being naturally gluten-free, arrowroot is considered a healthy type of starch and is suitable for those with corn allergies. Top tip: use arrowroot just as you would cornflour, making a slurry with a little water and stirring this into the food you want to thicken.
is deactivated yeast, different from the yeast used in baking because it can't cause dough or bread to rise. Besides being rich in vitamin B12, nutritional yeast is also a complete protein, low in fat and sodium, sugarand gluten-free and rich in iron. Its cheesy flavour means it’s an excellent vegan substitute for cheese in things like pasta bakes, soups and casseroles or as a topping for salads. Top tip: it’s also delicious sprinkled over popcorn!
is essentially a wheat-free version of soy sauce, perfect for coeliac-friendly Asian food. Tamari has a darker colour and richer, more balanced flavour than regular soy sauce. It is also less salty, which makes it great for dipping. Top tip: if you’re avoiding gluten, it’s always best to check the label as some brands may have a very small wheat content.
Coconut oil
is a great, healthy alternative to butter for those with dairy intolerances or on a vegan diet. Use it in baked goods, for stir-frying or sautéing or even just spread a bit on bread instead of butter. Top tip: substitute coconut oil for butter in baking using a 1:1 ratio. FEBRUARY 2016
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KITCHEN SKILLS
EAT MORE…CABBAGE 100G CONTAINS:
63%
RICH IN POWERFUL ANTIOXIDANTS
OF THE RDA OF VITAMIN K
HIGH IN FIBRE
LOW IN FAT
100G CONTAINS:
6%
100G CONTAINS:
61%
OF THE RDA OF IRON JUST 100G COUNTS AS ONE OF YOUR FIVE-A-DAY!
OF THE RDA OF VITAMIN C
CURES STOMACH ULCERS AND AIDS DIGESTIVE SYSTEM DEFENDS AGAINST ALZHEIMER’S DISEASE
TOP TIP
Don’t throw out your potato peels! Eliminate waste by making them into a crispy pre-dinner snack. Preheat the oven to 200°C/180˚C fan/gas mark 6. Line a large baking tray with parchment paper. Toss the potato peels with olive oil, salt and pepper (you could also add some smoked paprika, Cajun spice, garlic powder or cumin if you like). Toss to coat thoroughly. Roast for 15 minutes, tossing once. Remove from the oven when crispy. Sprinkle the peels with grated cheese and chopped spring onions and serve with your dipping sauce of choice. www.easyfood.ie
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Quick question
What exactly are the benefits of eating oily fish? Oily fish is often referred to as a “super-food” and is said to help in the fight against cardiovascular disease, prostate cancer, agerelated vision loss and dementia. It's a good source of vitamin D, protein, certain B vitamins and selenium. In addition, oily fish is rich in omega-3 fatty acids, a type of fat that is extremely beneficial to our health and has a potent effect on reducing heart problems. Include at least one portion of oily fish (such as salmon, mackerel, trout, tuna or sardines) in your diet every week to reap the benefits.
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4C h i c k e n
STEPS TO QUICK
5
SPOTS IN YOUR KITCHEN YOU SHOULD
c lean daily
Cook chicken fillets faster with these easy tips
The sink
A BONE TO PICK
1
If you’ve got bone-in chicken fillets, cut out the bones before cooking to reduce cooking time. Use or freeze the bones to make homemade chicken stock so they don't go to waste.
EVEN IT OUT
2 3
Place the chicken fillets between two sheets of cling film and bash them with a rolling pin until they’re flat and of an even thickness; this will help them cook more quickly and evenly.
BE A BUTTERFLY
Place a chicken fillet on a clean work surface and hold a long sharp knife along the long side of the fillet. Using a sawing motion, slice through the fillet almost to the other side, being careful not to cut all the way through. Open out the chicken like a book and press down to flatten.
COVER UP
4
If you’re frying chicken, the easiest way to encourage it to cook faster is by covering the pan while it cooks. Not only will it cook more quickly, but you’ll save energy, too.
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The kitchen sink is one of the dirtiest places in your home and, fortunately, cleaning it isn’t difficult. Pour some soda crystals down the sink and follow with a few glugs of vinegar. Leave for one hour, then give your sink a good scrub with some disinfectant spray and flush everything down with a kettle of boiling water. It’s also a good habit to pour some boiling water down the sink whenever you have the kettle on for tea or coffee.
The counters
Give your counters a proper scrub once a week, but make sure they are wiped down every day, or more often if something spills. If you dislike using chemical sprays on food surfaces, mix three parts water, one part vinegar and one part lemon juice in a clean spray bottle. Top up with hot water and use the mixture as a natural disinfectant.
The stove-top
Again, this deserves a deep clean once a week, but if you want to save yourself some elbow grease we recommend you give it a good wiping after every meal.
Your sponge
This might not be every day, but you should clean your sponge a few times a week. The easiest way to do this is to simply run it through a dishwasher cycle. No dishwasher? Soak the sponge in white vinegar overnight.
The kitchen table
Wherever you sit down to eat should be wiped down every day, whether it’s the kitchen, dining room or coffee table.
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LEAN AND CLEAN
EXPERT BUTCHER DAVE LANG GIVES US THE LOW-DOWN ON LEAN MEAT What is the actual definition of lean meat? Lean meat is any 90g serving (about the size of a deck of cards) with less than 10g of total fat, 4.5g of saturated fat and 95mg of cholesterol. Extra-lean meat has less than 5g of total fat, 2g of saturated fat and 95mg of cholesterol. Aside from chicken, what other lean meats are available? All meats can be lean if the fat is removed, but some types have more internal fat than others. All meats can be trimmed to suit the customer, and in the past 20 years most meat sold in butchers’ shops is really well trimmed due to customer demand. Chicken is naturally lean, but its skin contains 80% of its total fat content. This means it is best to eat skinless chicken if you are concerned about fat intake. Alternatively, try pork loin or ask for lean minced turkey, beef or pork. Eye of round roast is generally considered to be the leanest beef you can get, followed by round steak, then sirloin. What is the best value cut of lean meat, other than chicken? Diced beef is usually fat-free and is very good value.
What are your best tips for cooking lean meat? Grilling is obviously better than frying. Recipes that use braising and casseroles mean the meat is not cooked in fat. Some of the fat-reducing grills endorsed by sportsmen may eliminate most of the fat, but they can also eliminate most of the moisture from the meat. Any cut of meat that is totally fat-free is going to need a liquid medium to cook in. When it comes to mince, is it better to buy lean or regular? If you are concerned about fat or are on a fat-free diet, then lean mince with less than 10% fat is the one to go for. Are there times when it’s better to buy meat with more fat? This depends on what you want from
meat. If you want a steak that is juicy and full of flavour, then it’s always better to have some fat on it and a rib eye is best for that. Similarly, burgers made with really lean meat can be dry and tasteless, and roast beef without an external fat layer will tend towards dryness and lack flavour. However, if your main concern is fat content rather than flavour, lean meats are the ones to go for. As in most things, it is a matter of personal preference.
Allow dandelions and clover to grow in your garden. These are two of bees’ favourite foods – they provide
nourishment and pollen for them to make honey and feed their young. Luckily, these flowers take zero effort to grow – all you have to do is let them.
Stop using pesticides, herbicides and fertilisers
. These chemicals are harmful to bees, as well as being bad for our soil, water supply and health.
A FRIEND Honeybees are under serious threat of extinction due to shrinking natural habitats and increased use of chemical pesticides and fertilisers. The impact honeybees have on humans and the environment is far more crucial than you may think. Bees facilitate pollination for most plant life; without them, there would be limited plant growth and lower natural food supplies. One way to help is to consider learning the skill of beekeeping and starting your own hive. However, if that’s too big a commitment or you don’t have the space, there are a number of easier ways to protect the bees. www.easyfood.ie
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Eat local honey
. Unlike big honey companies, small-scale local beekeepers tend to be more concerned about the health of their bees than they are about profits… plus their honey doesn’t have to travel far to reach your kitchen. You can find local honey at your local farmers’ market or health food shop.
Plant bee-friendly flowers
. These include: lavender, thyme, mint, rosemary, honey suckle, poppies, sunflowers, marigolds, blackberries, raspberries, strawberries, fennel and many more.
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EAT THIS, NOT THAT
10 WAYS
Six simple swaps to help you make the healthier choice
TO USE YOUR Stick blender 1 Make smoothies and milkshakes
WANT SOUR CREAM? CHOOSE GREEK YOGHURT To get the same creamy coolness in your chilli, goulash or burrito, add a dollop of plain Greek yoghurt for extra protein and less fat.
While a blender or juicer is better when dealing with fibrous fruit, smoothies and milkshakes can easily be whipped up using a stick blender.
2 Whizz up some soup
Hearty, healthy soup is the perfect go-to winter meal. Use your stick blender to purée it right in the pot – no more pouring hot liquid into a blender.
WANT FRUIT JUICE? CHOOSE WHOLE FRUIT A glass of juice contains very little of the fibre from the fruit. Opt for the whole piece of fruit to reap the full nutritional benefits (and save some calories while you’re at it).
3 Whip cream
Instead of hauling out the stand mixer, use the stick blender to produce soft whipped cream in minutes.
WANT ICEBERG LETTUCE? CHOOSE RAW SPINACH Iceberg lettuce has practically no nutritional goodness… and it’s boring. Make like Popeye and go for spinach, full of vitamin K, vitamin A, calcium and iron.
4 Make your own hummus
If you don't have a food processor, use your stick blender to whip up a batch of hummus from scratch.
5 Beat eggs
A stick blender is a great way to get some air into your eggs, resulting in a fluffy scramble or omelette.
6 Homemade baby food
WANT FIZZY DRINKS? CHOOSE SPARKLING WATER Try a fun flavour like lemon-lime or even vanilla if you don't like straight soda water.
Cook root vegetables until soft, then purée into healthy homemade meals for your little ones.
7 Make mayonnaise
Nothing says luxury like homemade mayo… except maybe that hollandaise sauce for your eggs Benedict.
WANT CRISPS? CHOOSE AIR-POPPED POPCORN If you’re craving a salty snack, pop your own popcorn. It’s lower in calories and you can control the amount of salt you use. Experiment with other flavours such as grated Parmesan, cayenne pepper or cinnamon.
8 Smoother gravy
Stepped away from your gravy for a minute too long and now it's lumpy? Whizz those lumps out with the stick blender.
9 Pesto, pronto!
Just add your leaves, garlic, cheese, nuts and oil to a large jug and purée into a smooth pesto.
10 Mix up pancake batter
WANT SUGARY CEREAL? CHOOSE PORRIDGE
While you’ll still need to be careful not to over-mix, a stick blender is perfect for whipping up a quick pancake batter.
Most cereal brands are filled with added sugar, while porridge is actively good for you and will keep you fuller for longer.
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kitchen HOW TO... Step-by-step cooking techniques for handy dishes
HOW TO... butterfly
and stuff a chicken fillet
Step 1:
Use a sharp knife to trim off any excess fat from the chicken fillet.
Step 2:
Step 3:
Layer the filling inside each chicken fillet.
Step 4:
Step 5:
Step 6:
Thread a wooden skewer or two cocktail sticks through the edge of the chicken to seal the filling.
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Resting your hand flat on top of the chicken, carefully slice through the middle of the fillet. Be careful not to slice all the way through. Open up the chicken down the seam like a book.
Fold the chicken back over the filling.
Add spices and seasonings to the outside of the chicken before cooking.
21/01/2016 14:15
HOW TO... make
gnocchi
Step 1:
Prick 800g of Desiree or Rooster potatoes a few times using a knife.
Step 2:
Step 3:
Step 4:
Step 5:
Step 6:
Use a potato mill or masher to mash until very smooth. Season with salt and pepper.
Add 20g grated Parmesan. 122 Easy Food
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Microwave on full power for six minutes, then turn them over and cook for another four minutes. When cool enough to handle, peel them and chop into small chunks.
Add one whisked egg and stir to combine.
Add 150g flour and stir until combined. FEBRUARY 2016
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Step 7:
Step 8:
Step 9:
Step 10:
Gradually add another 150g flour, stirring after each addition until a firm dough forms.
Roll each portion into a 2cm-thick sausage about 30cm long.
Step 11:
Lightly flour your hands and roll each piece of dough against the tines of a floured fork. (We used a gnocchi roller here, but a fork works perfectly!)
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Turn onto a lightly floured surface and knead until smooth. Shape into a disc and cut into four equal portions.
Use a lightly floured knife to cut each sausage into 2cm pieces.
Step 12:
Bring a saucepan of salted water to the boil. Add one-quarter of the gnocchi and cook for three minutes or until they rise to the surface. Use a slotted spoon to remove them and transfer to a bowl. Repeat with the remaining gnocchi. Easy Food 123
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HOW TO...
fold a tortilla wrap
Step 1:
Add your tortilla wrap filling down the centre of the wrap.
Step 2:
Step 3:
Step 4:
Step 5:
Step 6:
Fold over one of the sides.
Roll the entire tortilla and filling away from you, closing over the far end of the tortilla. 124 Easy Food
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Fold the end nearest you over the filling.
Fold over the opposite side to enclose the filling.
If the tortilla is going to be baked or fried, thread a skewer through the bottom to enclose the filling (just be sure to remove it before eating). FEBRUARY 2016
21/01/2016 14:20
Sear and Stew Slow Cooker
FROM
€59.95 Enjoy freshly cooked meals without being tied to the kitchen with the Sear and Stew Slow Cooker.
Simple Beef Stew • 1kg beef, cubed • 700g carrots, sliced • 2 large onions, chopped • 1.5 ltr beef stock • 3tsp mixed herbs
• 700g potatoes, cubed • 3 large leeks, sliced • 2 garlic cloves, crushed • 3tbsp cornflour • salt and pepper
The Sear and Stew Slow Cooker is now available from Morphy Richards stockists nationwide. For more information like us on Facebook, follow us on Twitter or visit www.dimpco.ie Morphy Richards is Irish owned and part of the Glen Dimplex Group.
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05/01/2016 4:42 17:29 p.m. 20/01/2016
know-how
KITCHEN
Get to know that comfort-food creator, the almighty slow cooker
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FEBRUARY 2016
21/01/2016 12:13
kitchen know-how
A slow cooker is an electrical appliance consisting of a heatproof ceramic bowl inside a metal outer casing. The appliance heats the food in a fully enclosed environment at a low, even heat just under boiling point, lower than most stoves are able to reach. While – as the name suggests – the process is low and slow, preparation for slow-cooked foods is minimal and you are then able to do other things without having to stick around for the cooking process. MONEY AND TIME SAVER Slow cookers can cost anywhere from €30-€200, depending on your price range and your needs. However, owning a slow cooker can save you money elsewhere as it means you can buy cheaper cuts of meat, substitute dried beans for tinned beans and save on your electricity bill. Using a slow cooker for one hour can consume approximately 250 watts of power, whereas operating an oven for the same length of time can use up to 4000 watts. A slow cooker can save you up to half of your energy bill, not to mention precious time while the food is cooking so that you can relax after a long day. SET IT AND FORGET IT The best thing about a slow cooker is that you don’t have to be around while it works its magic – it can be left on during the day while you’re at work or overnight while you’re asleep. Many people put their slow cooker on before work, and are then able to come home to a dinner that is ready to serve. If you’re time-poor in the morning or have reservations about leaving appliances on while you’re out of the house, prepare your dish before bed and let it cook overnight.
ONE DISH WONDER Cooking your dish in a slow cooker enables you to feed the entire family in one dish – meaning there’s only one dish to wash up. Most slow cookers will have a removable bowl that the food cooks in, which helps for ease of washing and also means you can even serve the dish in the crock bowl and use it to store the leftovers in the refrigerator. FULL OF FLAVOUR Most importantly, low and slow cooking leads to delicious dishes! Cooking tough cuts for long periods of time on a low heat helps the meat to tenderise; it allows the connective tissue to gradually dissolve into gelatin, making the meat juicy and succulent. The meaty flavours will also permeate the rest of the food in the pot, allowing you to add more veggies without losing the meaty taste. Letting your dish braise overnight the night before serving, instead of on the same day, means the flavours have time to mingle and absorb, making the dish even more delicious the next night.
Some ideal slow-cook dinners: Pulled pork
Beef stew Chicken curry
www.easyfood.ie
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Mixed bean chilli
Easy Food 127
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A few things to remember when using your slow cooker • Make sure not to fill your slow cooker all the way to the top, as no liquid escapes while the food is cooking. Fill it to halfway or three-quarters full and rest it on a flat, hard surface. If you’re adapting a recipe that is cooked on a stovetop, leave out roughly one-third of the liquid so that it just covers the meat and vegetables. • If using meat, sear it in a pan before putting it in the slow cooker. This will add a caramelised flavour to the meat and ensure it cooks evenly. • Use cheaper cuts of meat like beef brisket, pork shoulder, lamb shoulder or chicken thighs. Stay away from more expensive, leaner meats such as chicken fillet, as these are best cooked for shorter amounts of time.
• Be patient! When dealing with tougher cuts, you’re often cooking meat not to a specific temperature, but rather to the texture that you want. When the meat is tender and easily falls off the bone with a fork, it is ready to eat. • Trim the fat off your meat before putting it in the slow cooker. As you don’t need to add oil to a slow cooker, any fat will end up making the dish taste greasy or gathering on the top. • If you’re going to modify a slow-cooked recipe, make sure you can judge when to add certain foods. Dairy products can curdle and shouldn’t be added at the beginning of the process, and ingredients such as pasta, rice or fresh herbs should be added towards the end.
ld I cook it for? How long shou w cookers is that
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Recommended oven or stovetop cooking time
Adjusted slow cooker (on high) cooking time
Adjusted slow cooker (on low) cooking time
15-30 minutes
1½ - 2½ hours
4-6 hours
30-45 minutes
2-3 hours
6-8 hours
45 minutes to 3 hours
4-6 hours
8-12 hours
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FEBRUARY 2016
21/01/2016 12:15
IN THE NEXT ISSUE...
CELEBRATE ALL THINGS IRISH WITH THE MARCH ISSUE OF EASY FOOD!
Our next celebrity guest editor is... JP McMahon! In our March issue, we’ll be celebrating the best of Irish food, and we’re delighted to welcome restauranteur, chef, food columnist and educator JP McMahon on board as our special guest editor. Owner of three Galway-based restaurants, JP is a stalwart supporter of Irish producers and a firm believer in the quality of our little island’s food. All three of his restaurants serve the best of local, artisan and seasonal produce, with an emphasis on ethical eating, and JP is committed to engaging directly with small farmers. As lovers of Irish food ourselves, we are very excited to see what he brings to the Easy Food table.
JP McMahon
ON SAL3NED MARCH
INSIDE...
ity Irish food > We celebrate qual er Sunday feast > A very special East ade “pub grub” > Delicious homem cipes > Coeliac-friendly re h seafood > Easy ways with Iris mily meals > Quick and tasty fa st bakes, remixed > Our all-time be es! to form new favourit
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ep! and ke Cut out
IT’S ALL
Gravy
Make perfect gravy with our step-by-step guide
INGREDIENTS
drippings e h t g n i s U roast will from your flavour! maximise
1.
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• 4 PARTS DRIPPINGS FROM A ROAST • 4 PARTS HOT STOCK • 1 PART FAT • 1 PART FLOUR • SALT AND BLACK PEPPER • THYME OR ROSEMARY, CHOPPED
Make the gravy while the roast is resting. First, pour the drippings into a measuring jug to see how much you have, noting it down so you don’t forget.
2. 3.
Return the drippings to the roasting tin and place over a medium heat.
4. 5.
Transfer this mixture into a separate measuring jug and leave for a few minutes until the fat settles on the top.
6. 7.
Add an equal amount of flour to the fat and whisk vigorously. Continue whisking and cooking for 2-3 minutes.
8.
Season to taste with salt, plenty of black pepper and your herb(s) of choice.
Make up an equal amount of hot stock. Add half of the stock to the drippings in the tin and bring to a gentle boil, scraping any sticky bits off the bottom of the tin with a wooden spoon.
Skim the fat off the top and place in a saucepan. Add butter or oil if necessary so that the fat measures around one-quarter of the original drippings. Heat over a mediumhigh heat.
Slowly pour in the reserved pan drippings, whisking as you add them. Add the remaining hot stock and continue to whisk for 2-3 minutes. (Add extra hot stock if you want your gravy to be thinner.)
FEBRUARY 2016
21/01/2016 12:15
WATER TIPS FROM BEKO, CELEBRATING 25 YEARS IN IRELAND Stop flushing water and money down the drain!
Keeping water usage to a minimum is not just good for the environment, it’s also good for our pocket. And with water bills on everyone’s mind we at Ireland’s leading household appliance manufacturer Beko, thought Easy Food readers might like some tips on how to save water in the home. We all know a shower uses less water than a bath. And not running the tap when you’re brushing your teeth helps too. But what about all that clothes washing - kids’ uniforms, team jerseys and all those socks! And with more Irish households than ever having a dishwasher, we’re getting through stack loads of plates, pots and pans too. Are we better off hand washing our socks and our dishes? Handwashing may seem like a good idea but you’d need more than a hundred basins of water to hand wash the equivalent of a full load in a dishwasher! The average dishwasher cycle can use up to 20 litres of water, that’s 6,000 litres a year if you use your dishwasher 5 or 6 times a week. But Beko’s 6litre dishwasher is so water efficient it could save you a massive 4,200 litres of water a year – that’s the equivalent of 100 six minute showers, or enough to cover your weekly bath!
Here’s our top dishwasher tips from the experts at Beko:• Wipe dishes with a damp cloth rather than rinsing them under the tap before putting them into the dishwasher • Make sure you fully fill (but not overload) your dishwasher and use the eco settings • Older machines may still be going strong but they won’t have the benefit of new technology and will use more energy and water than newer appliances Laundry is another drain on water usage. But again there’s ways to reduce water and energy costs. Start by using the energy saving setting on your appliance. And consider a large capacity washing machine that can do a huge load in one cycle but can still be water efficient for smaller loads (Beko’s 9kg has an automatic water level reduction for half and smaller loads). For laundry 30 degrees is the new 40 degrees. When it comes to household chores, research says that women do more laundry and men prefer to fill the dishwasher. But whoever’s doing the dishes in your house, make sure they’re not wasting precious water now that you’re paying for it.
Visual Identity Standa Görsel Kimlik Standart
FULL PRODUCT DETAILS ARE AVAILABLE AT:- WWW.BEKO.IE
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ORK AST C E N I GROWN
Now available in Supervalu, Dunnes, Tesco & all good food stores.
For recipes please pop onto www.ballymaloefoods.ie EF106_OBC_132_ballymaloe_AD.indd EF109_132_OBC_Ballymaloe.indd 132 132
19/08/2015 20/01/2016 14:18 16:38