EASY FOOD ISSUE 111
Special feature: CHOLESTEROL-FRIENDLY, HEART-HEALTHY COOKING
• QUICK FAMILY FAVOURITES • RECIPES WITH SEASONAL PEPPERS • DECADENT DESSERTS • CELEBRATING LOCAL PRODUCERS • ITALIAN NIGHT IDEAS • HEALTHY BAKED TREATS
90
WEEKNIGHT RECIPES
Be t t e r th a n Bol ogn e s e p.90
Revamp leftover chicken 30-minute dinners Make-ahead meals
Kids' Kitchen SIMPLE RECIPES & COOKING BASICS
Italian Night!
EASY AND AUTHENTIC IDEAS
AUS $3.99 APRIL 2016 UK £2.90
APRIL 2016
R29.90 (incl. VAT) Other countries R26.23 (excl. VAT)
ROI 33.20
' ? r e n n i d r o f 'What's CHALLENGE SOLVING THE
EF111_01_COVER_SPINE_NEW 3.indd 1
SPECIAL GUEST ED
ITOR Cookbook author Sophie Morris shares quick meals for busy nights
15/03/2016 15:22
137970 SCA Hygiene Plenty Consumer Press Ad.pdf
1
26/03/2015
10:37
Tip #29
Line the fridge to catch leaks or dribbles
EF111_002_IFC_PLENTY_AD.indd 2
15/03/2016 15:23
Easy Food team SPECIAL GUEST EDITOR Sophie Morris
EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 287 8638 fave recipe: Aubergine parmigiana, p.83 EDITORIAL TEAM Staff writer Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Grilled mackerel with Indian-spiced potatoes, p.118 Contributors Eimear O’Donnell, Jacqueline Cooper and Dave Lang DESIGN Lead design Nikki Kennedy fave recipe: Easy beef chilli, p.61 PHOTOGRAPHY & FOOD STYLING Charisse van Kan, Agnieszka Wypych, Pauline Smyth and Miriam Verdon. Some images from Shutterstock.com 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: Lemon bars, p.54 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: Melktert, p.23 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Sticky orange and soy salmon, p.117 Easy Food is published by Zahra Media Group Ltd ISSN 1649-4253 Printed in the UK
Hi there!
As an Easy Food reader and a home cook at heart, I’m delighted to be guest editor of the April issue! Like you, I share the same cooking philosophy as Easy Food – it’s all Sophie Morris about getting wholesome, satisfying dinners on the table, quick! I founded my own food business with Kooky Dough, and have since also launched a fitness programme, FitoMetrics. I’ve always been a keen cook and find that it’s one of my favourite ways to unwind, but after a long day it can be easy to just reach for the beans and toast and call it a dinner. Trust me, I’ve been there, but I also realised how important it was for me to make time to cook delicious, nutritious meals – they keep me going and always hungry for more! You’ll find some of my favourite fuss-free recipes from my cookbook that will keep hungry tummies and busy bodies happy, p. 16. There’s everything from my super quick homemade thin-crust pizzas to healthy grilled chicken with avocado and coriander salsa – all ideal for speedy dinners. And of course there’s a few desserts in there as well; if you’ve never had a traditional South African Melktert before, you must try my mum’s award-winning recipe, p.23! As always, we have weeknight cooking covered with our 30-minute meals, p.36, make-ahead dinners, p.62, and some really clever ideas to make the most of roast chicken, p.68. For something sweet, check out our healthy treats, p.74, or for something more sinful (because, why not?!), flip to page p.42. There’s even something for the little helpers at home, as we’ve included some of the best recipes for budding cooks to hone their kitchen skills, p.96. And be sure to try some of our heart-healthy recipes, p.106, that make for delicious meal ideas no matter what eating regimen you follow. As always, Easy Food is here to help you answer the ongoing question of “What’s for dinner?” Flip through and you’ll be sure to find something tasty – and quick – to whip up tonight!
Happy cooking, M E D I A
G R O U P
Magazines Ireland “Publisher of the Year” 2015 & 2012
x Sophie
THE NEXT ISSUE... The May issue of Easy Food is on sale May 3rd!
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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.
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EF111_03_Ed's Letter.indd 3
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15/03/2016 15:24
REGULARS 08 YOUR SAY
Your comments, photos and question
10 FOOD BITES
News, products and cookbooks from the
April CONTENTS Strawberry coconut tart
wonderful world of food
P.75
14 COMPETITIONS
Exciting things for you to win!
peppers
Raspberry jam macarons
P.44
WHAT’S IN SEASON? 28 PEPPER POWER
Add a splash of colour to your plate with
healthy peppers
32 A TASTE OF HOME
Eimear O’Donnell sings the praises of
home-grown, homemade soup
33 COOKING WITH “H”
Learn how to make your own horseradish sauce – it’s not for the faint-hearted!
4 Easy Food
EF111_04-05_Contents.indd 4
LARDER LUCK 41 EAT IRELAND
Staff Writer Jocelyn Doyle is on the hunt for local Irish food
42 DECADENT DESSERTS
Wheat-free creations that make an elegant end to any meal
APRIL 2016
15/03/2016 15:26
WHAT’S FOR DINNER?
82 CHALLENGE YOURSELF
48 WEEKLY MENU PLANNER
92 TREAT YOURSELF
Master the technique for eggs Benedict and you’ll never fail to impress brunch guests
Keep it simple, keep it quick with our tasty
Sink your teeth into this single-serving
midweek meals
chocolate chip cookie
58 PICK A SIDE
Whether you’re a veg-head or a carnivore,
KIDS’ KITCHEN
we’ve got just the lasagne for you
94 SOUP FOR THE SOUL
62 MAKE-AHEAD MARVELS
Busy day ahead? Be prepared and have
dinner on the table in no time
for making soup
121 All the knowledge you need to become an expert in the kitchen
127 KITCHEN KNOW-HOW
Learn how to take the best care of your fridge and freezer
Prawn linguine with lemon cream sauce
P.49
103 EASY JUNIORS
67 FROM THE BUTCHER’S BLOCK
Our Home Ec expert gives us her best tips
FROM OUR KITCHEN TO YOURS
Master butcher Dave Lang tackles that
These turkey and vegetable skewers make an easy and delicious lunch
family favourite, minced beef
MAKE IT HEALTHY! COOKING FOR FUN
106 15 WAYS WITH HEART-HEALTHY FOODS
74 GUILT-FREE BAKES
Satisfy your sweet tooth with these
better-for-you bakes
New ways with avocados, whole grains and tomatoes
80 AT YOUR SERVICE
110 EAT YOUR HEART HEALTHY
We show you how to use heart-healthy
ingredients in everyday meals
We go back to basics with our top tips for serving wine
P.100
FROM THE Cover
P.36
30-MINUTE MEALS Quick-fix dinners
that are perfect for midweek evenings
P.96
COOKING WITH KIDS
WEEKNIGHT RECIPES
of Italian cooking with these
traditional recipes
SIMPLE RECIPES & COOKING BASICS
P.16
Italian Night!
SIMPLY SOPHIE
EASY AND AUTHENTIC IDEAS
APRIL 2016
EF111_04-05_Contents.indd 5
Enjoy the flavours
Sophie Morris
ROI 33.20
of good home cooking
www.easyfood.ie
VIVA ITALIA!
p.90
Kids' Kitchen
kitchen skills and set
them up for a lifetime
P.84
Bet ter tha n Bol ogn ese
Revamp leftover chicken 30-minute dinners Make-ahead meals
Teach your kids basic
P.90
COVER RECIPE
90
AUS $3.99 APRIL 2016
more easy meals
UK £2.90
chicken leftovers for
• QUICK FAMILY FAVOURITES • RECIPES WITH SEASONAL PEPPERS • DECADENT DESSERTS • CELEBRATING LOCAL PRODUCERS • ITALIAN NIGHT IDEAS • HEALTHY BAKED TREATS
Leverage your roast
Special feature: CHOLESTEROL-FRIENDLY, HEART-HEALTHY COOKING
R29.90 (incl. VAT) Other countries R26.23 (excl. VAT)
ONE BIRD, FIVE WAYS
EASY FOOD ISSUE 111
P.68
Lemon loaf cake
'What's for dinner?'
knows a thing or
SOLVING THE
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CHALLENGE
two about quick SPECIAL GUEST EDIT
OR Cookbook author Sophie Morris shares quick meals for busy nights
15/03/2016 15:22
meals for busy nights!
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.
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RECIPE INDEX v
Budget-Friendly
T Freezable
J
Kid-Friendly
x
Dairy-Free
v
Vegetarian
LF
DF
Diabetes-Friendly
GF
Gluten-Free
v
x
Low-Fat
v MEAT Easy kofta curry Homemade thin-crust pizzas
21 25
•
•
•
•
•
31
•
One-pan cheesy beef pasta
37
•
Mustard and rosemary lamb chops with garlic mash
37
•
•
Highbank apple-glazed pork tenderloin
41
•
•
Teriyaki meatballs
53
•
Pork Wellington
55
•
Classic beef lasagne
59
•
•
•
Easy beef chilli
63
•
•
•
Slow cooker pulled pork sandwiches
66
•
•
One-pot spaghetti ragù
67
•
•
Eggs Benedict
83
•
COVER RECIPE: Better than Bolognese
90
•
•
•
Pitta pizzas
97
•
•
•
•
•
•
•
Cajun “carbonara”
•
LF DF GF
• •
•
•
•
•
•
•
• •
•
Baked patatas bravas
115
•
Wholegrain pasta with garlicky kale pesto
116
•
Malteser rocky road
23
•
Melktert
23
•
Raspberry jam macaroons
44
•
Lemon bars
54
•
Carrot cake muffins
75
Peanut butter swirl brownies
76
One-bowl oaty biscuits Chocolate banana bread
• •
•
•
• • •
•
•
• •
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
77
•
•
•
•
•
78
•
•
•
•
•
Garlic and rosemary focaccia
86
•
•
•
•
•
Just-for-one chocolate chip cookie
92
•
•
•
•
•
• •
•
•
•
•
•
•
• • •
•
•
•
•
Avocado and nut brownies
119
•
•
•
•
Butterscotch bananas with vanilla ice cream
25
•
•
•
•
•
Flourless chocolate, caramel and banana Swiss roll
43
•
•
•
•
Cardamom crème brûlée
43
•
•
•
Coffee chia puddings
56
•
Strawberry coconut tart
75
•
•
Vanilla panna cotta
89
•
•
Avocado and coconut popsicles
106
Vegan chocolate and red wine cake
120
• •
• •
•
•
•
Quick chicken pilaf
69
•
•
•
•
•
Shredded chicken tostadas
70
•
•
•
Chicken pesto pasta bake
71
•
Vietnamese chicken noodle soup
72
•
Chicken goujons
98
•
Sweet chilli turkey skewers
104
•
•
•
Tomato and mushroom chicken with brown rice
114
•
•
•
•
• •
•
•
• •
•
•
•
•
VEGETARIAN •
•
•
•
•
•
•
•
•
•
•
•
•
•
•
EF111_06_Recipe_Index.indd 6
•
•
•
•
•
6 Easy Food
•
•
•
69
•
•
•
Easy roast chicken with lemon and thyme sauce
•
•
97
•
•
•
100
•
50
•
Lemon loaf cake
•
49
x
•
•
BAKED GOODS
•
•
Simple fruit scones
•
Quick egg curry
•
•
63
Mexican quinoa
•
113
•
• •
Kale and tomato breakfast wraps with runny eggs
•
•
•
•
Cheesy stuffed chicken with roast tomatoes
•
•
•
POULTRY
38
•
•
•
Sweet potato and spinach yellow curry
•
•
•
•
•
111
118
•
107
108
Grilled mackerel with Indian-spiced potatoes
•
Bulgur wheat tabbouleh
Orange, fennel and avocado salad
•
•
•
Mexican rice
•
•
•
•
•
32
•
•
117
29
•
•
Sticky orange and soy salmon
Creamy celeriac soup
106
•
•
Roasted red pepper hummus
•
Guacamole salad
•
•
•
•
•
•
•
•
•
•
108
•
•
•
•
108
•
19
•
•
Spaghetti aglio e oglio with cheesy tomatoes
112
Lentil shepherd's pie
•
106
Tomato pesto gratin
Avocado tuna salad on wholegrain toast
•
106
Baked eggs in avocados
•
•
•
Quinoa-stuffed avocados
x
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
52
99
107
•
Baked Caprese chicken
•
Egg salad sandwiches
107
•
•
•
One-pot mushroom rice
•
•
•
Sriracha and lime popcorn
•
108
•
•
•
Baked fish with cherry tomatoes and leeks
•
•
88
•
•
40
•
Panzanella
•
•
Quick chicken cacciatore
•
•
•
•
•
•
•
•
85
•
•
•
•
Aubergine parmigiana
107
•
30
•
•
Pearl barley salad with spinach and Feta
•
Turkey and quinoa stuffed peppers
•
•
•
•
•
•
•
•
•
•
85
•
•
•
65
Cacio e pepe
•
64
•
Spinach and Ricotta cannelloni
•
51
19
•
•
Baked fish with chorizo and beans
21
•
•
Baked fish with potatoes, leeks and rocket
Griddled chicken with avocado and coriander salsa
•
•
49
Lemony chicken and chilli pasta
•
107
•
Prawn linguine with lemon cream sauce
•
Whipped banana porridge with peanut butter and jam
• •
39
LF DF GF
•
•
FISH AND SEAFOOD Pesto salmon with Mediterranean rice
v
58
•
•
•
v Gluten-free super veg lasagne
•
•
DESSERTS
•
•
• •
•
•
•
• •
•
•
•
•
•
•
•
SAUCES Homemade prepared horseradish
31
•
•
•
•
•
•
•
Homemade horseradish sauce
31
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Avocado and cider vinegar dressing
106
•
•
•
•
•
•
Quick spiced tomato relish
108
•
•
• •
•
•
APRIL 2016
21/03/2016 16:31
What’s inside
FLYING SO LOW These handy, quick midweek meals are low in fat and full of flavour!
A sneak peak at what you’ll find in this issue
Mexican quinoa
P.47
IN THE HEN HOUSE
You’ve told us again and again that chicken is your favourite, most-cooked meat, and no wonder: it’s widely available, low in fat and high in protein. Chicken also has the distinction of being one of the most versatile meats out there, matching well with most flavours. As usual, we’ve included plenty of chicken recipes throughout this issue, but we’ve also put together a dedicated feature for those of you who love to make the most out of your meal, p.68. Being clever, thrifty folk here in Easy Food, we’ve started with a basic recipe for roast chicken and leveraged it to give you four more recipes for using up the leftovers, depending on what you’ve got left. Check out some of our other favourites in this issue:
Baked fish with potatoes, leeks and rocket
P.49
Easy beef chilli
P.61
Baked Caprese chicken
P.52
Cheesy stuffed chicken with roast tomatoes
Sticky orange and soy salmon
P.61
P.117
BUON APPETITO!
Quick chicken cacciatore
P.38
Cooking with kids
Tomato and mushroom chicken with brown rice
P.114
We’ve been taking inspiration from the land of pizza and pasta, and have cooked up a fine feast of Italian food, p.84. Mix and match different dishes, choose just one for a regular dinner or cook up the whole shebang for a super impressive dinner party! To be honest, we need no excuse to enjoy a homemade focaccia fresh from the oven…
We believe it’s crucial to get children into the kitchen from a young age, instilling them with an early interest in food and cooking while also passing on valuable life skills. In addition to our usual Easy Juniors feature, p.103, we’ve put together a whole spread dedicated to fostering kitchen skills in budding chefs – everything from weighing and measuring ingredients to greasing and lining a cake tin. Grab your kids, turn to p.96 and get cooking! www.easyfood.ie
EF111_07_What's inside.indd 7
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15/03/2016 15:31
your say
We love hearing about what you’re up to in the kitchen, so send on your comments, questions and cooking tales!
“Perfect wind down material after a long day on the road @easyfoodmag #metime” – @shonadubois
WHAT YOU’VE BEEN COOKING
“Busy day in our @easyfoodmag test kitchen, filming @Pyrex videos with our superstar @poola93”
– Food Stylist @charisseVK
TRIED AND TESTED Berenice Beukes from Sligo tried out Ovenlove casserole dishes, Beech tea towels and oven gloves
“Hoping this carrot ginger soup will warm me up @easyfoodmag @SusanJaneHealth. Lunch is served!”
– @JingerKatKK
”Super juicy pork and chorizo burgers from the March issue of @easyfoodmag. Didn't realise pork could be so good! ” – @jarhinio
Contact us Easy Food Magazine @easyfoodmag easyfoodmag 8 Easy Food
EF111_08-13_Yoursay_FoodBites.indd 8
“My package arrived nicely packaged, the dishes securely individually wrapped. I used them to make a Mexican dish, chimichangas, which was part of the chef’s course I had done just a few days earlier. I recreated it in the larger of the two dishes. It was great having the 'from the oven to the table' option. The dishes have a lovely colour and texture, and are lovely additions to my kitchen stock, although the lids could be considered a little loose fitting. The cloths are a lovely colour and the leaf design is simple yet effective. They work really well,
and I enjoyed using them to dry the casserole dishes as well as some glasses. No streaks were found on the glasses afterwards, which is an important factor for consideration.” OvenLove casserole dish, grey stoneware, 0.6ltr €11.50/£8.99 Ovenlove casserole dish, beige stoneware, 1.4ltr €19.25/£14.99 Beech oven glove, double, 100% cotton €10.25/£7.99 Beech set of three tea towels, 100% cotton €10.25/£7.99 All available from www.harbourliving.co.uk
APRIL 2016
15/03/2016 17:00
letters and comments
We’ve got mail
“Just wanted to say I am loving the February issue of Easy Food. The recipes are, as always, great, but the commentary on the "health foods" is very entertaining reading too! I am particularly impressed with the 'caramel' in the banoffee mess recipe: delicious and convincing!"
"We're going retro for #Valentinesweekend as Caroline Gray from @easyfoodmag is making a fondue! #SaturdayAM” – @SaturdayAMTV3
“#Fridayfeeling just got better: @easyfoodmag arrived today! #postyoulove That's the weekend dining sorted! “
– @MissusDW
“@easyfoodmag @mistereatgalway looks great, looking forward to reading!” – @ipadzorz
– Grace Purdy
“Oh my god, I never win anything. I am delighted. Thanks... Woo hoo!"
Meet the Taste Team...
– Emer Brogan, winner of a Maria Lucia Bakes hamper “My favourite day is when @easyfoodmag comes in the post! Looking forward to a @mistereatgalway dinner this week.” – @CandlewoodBaker “The future #Masterchefs in the making! Grace and Conor from @easyfoodmag #HomeCookHero awards popped by for a visit!” – @AvenueDublin
Amy Meegan is a 22-year-old nutrition student and a former Home-Cook Hero contestant from Castleblayney, Co. Monaghan. Amy says, “My two greatest loves in life are my dog and food. I am passionate about home cooking and making nutritious meals to fuel my final year of college. My other niche lies in baking sweet treats for family and friends – a classic Madeira cake is one of my signatures!”
Debbie Duncan
– Karen Dalton
is a busy stay-at-home mum of two, aged 10 and eight, and a childminder three days week to an even busier two-year-old toddler. She says, “I was a chef before I had my kids, so I love cooking and baking. My favourite type of cuisine is Asian, and I adore making desserts and watching friends and family enjoy them. I like gardening in my allotment and am also involved in amateur dramatics – I’m just starting into a 2016 pantomime.”
February competition winners 1 x meal for two in Cava Bodega and overnight stay in House Hotel Aislinn McDonnell, Dublin 7 1 x 6 bottles of B Secco Ciara Mulcahy, Tralee, Co. Kerry 1 x case of Cono Sur sparkling rosé Theresa Finnegan, Oldcastle, Co. Meath
Kimmy Pender says, “Hi. My name is Kimmy, and I am a stay-at-home mom. I live in a house that looks over the beach with my husband, four-year-old son and our dog. I love cooking and baking and get excited when I try something new. On nicer days, we enjoy playing outside and going for walks on the beach.”
1 x meal for two at Saba Michael Reynolds, Naas, Co. Kildare
www.easyfood.ie
EF111_08-13_Yoursay_FoodBites.indd 9
Easy Food 9
16/03/2016 11:48
FOOD BITES
TASTE GLASGOW AT THE INAUGURAL RESTAURANT FESTIVAL!
Time to add another date to the foodie calendar this year! The first city-wide Glasgow Restaurant Festival will be the perfect way to sample offerings from the city’s best-loved chefs and restaurants. And as Glasgow was recently named the fastest-growing city in the UK for new bar and restaurant openings outside of London, we can’t wait to see what’s on offer! Running until 24th April, the festival is divided into three distinct parts: it kicked off with a fun ‘Secret Dining’ event featuring some of the city’s best guerilla chefs, hosted in a vintage Spiegeltent. From 1st-17th April, the Spiegeltent hosts a different pop-up restaurant every day. Tickets are £5 per person, which includes entry, a welcome drink and live entertainment in the Spiegeltent, with set menus for the pop-up dinners at £15 or £25. From 18th-24th April, diners can sample specially-priced menus at over 60 of the city’s best restaurants as part of Dining in the City. For more information and to book tickets for the Spiegeltent, visit www.glasgowrestaurantfestival.co.uk.
Feeling fruity
Bringing the superfood revolution to Dublin workplaces are The Fruit People, delivering fresh supplies of hand-picked fruits, superfoods and healthy essentials to offices across the capital and beyond each and every morning. It's definitely a nice change from vending machine snacks and prepackaged sandwiches! They stopped by the Easy Food offices and we were loving the selection of fresh, healthy options like fruits, oats, yoghurts, smoothies and hearty snacks. With many options available in tailored Fruit People deliveries, offices can enjoy a handpicked weekly selection of 45-50 pieces of seasonal fruit for as little as €20 with a wide range of optional extras. www.thefruitpeople.ie TheFruitPeople @TheFruitPeople
WEST WATERFORD FESTIVAL OF FOOD The sunny south east is set for another year of gastronomical delights as the West Waterford Festival of Food returns to Dungarvan from 15th-17th April. For three days, the beautiful coastal town of Dungarvan and its surrounding countryside will welcome some of Ireland’s finest chefs, producers, stall-holders and all-round lovers of fine food. This year’s theme – The Changing Table – spotlights the up-and-coming faces in Irish food and also the trends that are set to dominate the culinary world for the next year. The annual Farmers’ Market takes place on Sunday April 17th; one of the largest artisan food markets on the island with over 90 stalls, it is the perfect showcase for the best producers of the region. www.westwaterfordfestivaloffood.com
10 Easy Food
EF111_08-13_Yoursay_FoodBites.indd 10
A TASTE OF SUNNY DAYS
Pandora Bell’s dreamy new handmade lollipop, the Pink Lemonade Cloud, has us looking forward to sunny days already! (RRP €2.50) www.pandorabell.com
APRIL 2016
15/03/2016 17:03
news
Bellissima!
FAMILY FAVOURITES
A recent Bord Bia survey shows just how much we love family recipes in Ireland! • 8 in 10 said that they still use recipes passed on to them by their parents and grandparents. • 1 in 5 still make dishes that their grandparents prepared. • 48% use recipes that have been passed on by family members. • Those most likely to pass on recipes were mums (35%) and sisters (30%); the least likely were dads and brothers (3%). • 22% agreed that certain recipes even provoked fond family memories for the cook. • 93% use recipes when they cook. • 73% create their very own recipes at home. • 60% still keep recipes in a book or folder, while 45% store their recipes on their computer.
BUY YOUR CAKE AND EAT IT TOO Tesco has launched a new range of cakes produced by Irish bakery suppliers Coolmore and Seerys, with some of our favourite flavours available, from coffee and chocolate to carrot and lemon. There are also fun twists on classic treats, with tray cakes like chocolate rocky road, chocolate brownie and chocolate millionaire also available. The Chokablok Billionaires Dynamite Easter Egg (RRP €15) includes a rich Belgian milk chocolate shell and chocolate-coated shortcake biscuit, honeycomb pieces and chewy caramel fudge chunks.
We’re big fans of the Del Gusto range of Italian artisan foods; the company was founded by Anna Mazzarotto, an Italian native who brings to Ireland many of the same products one would find on the shelves of ‘alimentari’ and speciality food shops across Italy. The Rumo premium pasta range has been made according to traditional Italian methods for 160 years, and is the only pasta to be approved by the Italian Cooks Federation. It’s now stocked in over 70 SuperValu stores as well as Cavistons, Nolans in Clontarf, Mortons and Avoca, with prices ranging from €2.35. We also tried the gorgeous Colomba, a traditional Easter cake similar to panettone in texture. Translating to “Easter Dove”, the Colomba contains orange peel instead of panettone’s standard raisins, and is topped with pearl sugar and almonds. Del Gusto are importing these cakes from Loison bakery, and the packaging alone makes it a stunning gift! The Colomba ranges from €7 to €25 and is available from Avoca, Dunnes Stores, Cavistons and Mortons of Galway. www.delgusto.ie
MIGHTY MUSSELS
One for the seafood lovers this May Bank Holiday Weekend (29th April-1st May), the Connemara Mussel Festival is a celebration of the people, food, culture and heritage of northwest Connemara. After winning the McKenna’s Guides Food Festival of 2014 Award, the village of Tullycross in Connemara has a packed programme including an Amateur Chef Competition for the best mussel recipe, a GMIT student chef competition, and demonstrations from top local chefs. This year’s theme is ‘A Feast for the Senses': taste beautifully cooked local produce; see unparalleled views of the magnificent Connemara landscape; hear sounds of music, dancing, talks and theatre; feel the atmosphere and, most of all, enjoy the experience! www.connemaramusselfestival.com
TescoIreland @TescoIRL
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CORNER
THE HANDS-ON HOME
PROHIBITION BAKERY
RIVER COTTAGE GLUTEN-FREE
By Brooke Siem and Leslie Feinberg Published by Sterling Epicure €19/£14.99
By Naomi Devlin Published by Bloomsbury €25.35/£20
By Erica Strauss Published by Sasquatch Books €31.70/£25
Quite a departure from the more healthfocused books we often feature, Prohibition Bakery is instead a book for someone who loves a treat: this is one for the avid baker, the sweet tooth, the lover of cocktails or anyone who adores creating decadent desserts. If you’ve ever wondered what the love-child of a cupcake and cocktail might taste like, the authors of this book have been reading your mind. Imagine being able to create a cupcake from your favourite drinks: perhaps a piña colada, an Amaretto sour or a white Russian. Spirits, beers, ciders, wine and cocktails are all covered in style, so why not have your cake and drink it too?
We’re big fans of what Hugh FearnleyWhittingstall has accomplished at River Cottage and always enjoy every cookbook installment. This new volume contains more than 120 recipes for anyone who needs to cut out gluten but is reluctant to compromise on taste – a boon in a society where gluten intolerance seems to be on the rise. Nutrition expert Devlin – a coeliac herself – gives helpful advice for gluten-free eating and provides such drool-worthy dishes as parsnip rösti, lamb and potato cakes, garlic and mushroom choux buns and homemade baguettes. With handy gluten-free options for everything from homemade pasta to pastries to breads (even our much-loved Yorkshire puddings!), River Cottage Gluten-Free will be a valuable aid to anyone just embarking on a new, coeliacfriendly lifestyle.
This comprehensive book on modern housekeeping is reminiscent of the classic Mrs. Beeton’s Book of Household Management, a handbook for would-be thrifty DIY-lovers who want to create a productive, sustainable urban home. Organised by season and incorporating cooking, preserving, home care and personal care, Strauss will have you making your own facial exfoliants, pickling asparagus, preserving strawberries in a jam with balsamic vinegar and black pepper, whipping up a roasted salmon with a yoghurt-herb crust or cleaning your oven with a self-made detergent. If you’ve ever longed to be the sort of person who can make your own sauerkraut, sauces, soaps and hairsprays, this is the educational tome you’ve been waiting for.
BROTH By Vicki Edgson and Heather Thomas Published by Jacqui Small €25.35/£20 Nourishing and comforting, broths have made a return to the foodie scene in a big way. This book explains exactly what makes them so nutritious and how to incorporate them in to your diet, starting with 10 essential foundation broths upon which the following chapters (soups; stews, sautés and casseroles; rice and grains; sauces) are based. Far from being a book of boring stockmaking, Broth is filled with recipes for a wide array of dishes, from fragrant curries to creamy risottos and various incarnations of pasta dishes, casseroles and soups in between. We especially love how every recipe has an “or you can try this” section, offering valuable information on how to customise the dish to your liking. If you’re eager to jump on the bone broth bandwagon, or you’ve ever wondered about making your own stock, this book is a great guide.
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Joseph Joseph Elevate utensil carousel set www.harveynorman.ie €16.90/£13.20
Heart of House 27cm Cast Iron Oval Casserole Dish www.argos.ie €29.99/£23.40
BACK TO
s c i s a B Kit out a new kitchen with these essential items
Home Collection Set of four assorted flexible chopping boards www.debenhams.ie €12/£9.35
Tower Tower five-piece knife set with acrylic stand www.littlewoodsireland.ie €18/£14
LYCKAD oven/serving dish set of 2 www.ikea.com €10/£7.80 Joseph Joseph multicolour measure nest www.harveynorman.ie €16.90/£13.20 ORDNING stainless steel scales www.ikea.com €17/£13.25
At home with Ashley Thomas Red heart colander www.debenhams.ie €18/£14
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Tefal Comfort Max 26cm stainless steel sauté pan www.littlewoodsireland.ie €55/£42.90
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COMPETITIONS
S POSTAL EvaNntTRinIEstructions
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WIN A MEAL FOR TWO! Since opening last year, Dublin's Suesey Street has established itself as a go-to place for great food in a relaxed yet stylish setting — the three main areas (bar, restaurant and terrace) are welcoming spaces full of atmosphere and comfort. The restaurant on Fitzwilliam Place is now pleased to announce that Graeme Dodrill has been appointed as head chef, bringing with him a wealth of experience and a passion for hospitality and good food. Graeme Dodrill’s food can be best described as 'modern European' cuisine; a typical dish will match texture with colour and flavour to deliver a visually impressive taste sensation. To celebrate Graeme’s arrival at the restaurant, they are giving one lucky reader and a guest the chance to win an evening at Suesey Street. Begin with a complimentary cocktail in the beautiful bar before enjoying the new Early Bird 3-course dinner for two, with wine. To enter, email your contact details and the answer to the question below to competitions@easyfood.ie with SUESEY in the subject line.
Q: Who is the new head chef at Suesey Street? Terms and conditions apply. For Early Bird times and menu details see www.sueseystreey.ie/menus.
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WIN A LUXURY HAMPER
T
he Burren Smokehouse is best known for their excellent Smoked Irish Organic Salmon, but did you know that they also have beautiful hampers for all occasions on offer? The main focus of the hampers lies in real, honest foods from Ireland. There is something for every taste, be it cheeses, sweets, condiments or Burren Smoked Irish Organic Salmon. The hampers can be sent directly to the recipients with a personalised greeting. The location of the Burren Smokehouse near the Cliffs of Moher and the pure, wild Atlantic coast inspires them to use exclusively natural ingredients for the smoking process and the different marinades. Their commitment to top-quality products is what attracts the attention of such customers like Fortnum & Mason, Harrods and Selfridges in England. Queen Elizabeth II and
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guests even enjoyed the Burren Smoked Salmon as a starter during the historic State Dinner in May 2011. Now one lucky Easy Food reader has the chance to win a Luxury Hamper, which includes samples of their Burren Smoked Irish Organic Salmon, rainbow trout caviar, a bottle of Bollinger Champagne, a set of two Waterford Crystal Champagne flutes, a box of chocolate truffles and a wooden chopping board. For a chance to win, simply email your contact details to competitions@easyfood.ie with BURREN in the subject line.
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S
ophie Morris burst onto the Irish food scene with her supremely popular Kooky Dough range of gourmet cookie dough, and has since cemented her place as a businesssavvy entrepreneur who has made home-cooking a priority. With a Master’s degree in economics, Sophie enjoyed the challenge of academia but always nurtured a passion for food, especially as a way to relax and manage a demanding schedule. She completed an Italian cookery course in Rome, and after university she completed the 12-week Ballymaloe cookery course to further develop her culinary skills. Her cookbook, Sophie Kooks, is an extension of Sophie’s Kooky Dough philosophy: super-quick, natural and delicious food for busy cooks. It’s definitely been a staple on the Easy Food shelf; it's a gorgeous collection of simple, seasonal recipes that beg to be made at home, as you know they’ll be major crowd-pleasers and won’t take more effort than you want to put in on any given Tuesday evening! She aims to show home cooks that it is always possible to pull together a nutritious, satisfying meal that everyone will love. Sophie’s most recent business venture, FitoMetrics, has her creating tailored fitness programmes for clients, and her schedule is busier than ever. But one thing she remains committed to is making a nourishing, home-cooked meal every day, something Sophie believes is key to lifting your energy and your spirits!
Sophie Kooks Published by Gill Books €22.99/£18
SIMPLYSophie
Cookbook author, business owner and home cook, Sophie Morris knows a thing or two about quick meals for busy nights! 16 Easy Food
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How would you describe your personal cooking ethos? I am all about accessible, simple cooking used to create delicious tasting food. I love cooking where there’s minimal prep involved and I can just chuck some lovely ingredients into a pan or onto a roasting tray to bake. It’s all about finding really tasty flavour combinations using good quality ingredients and just letting the food do its thing. There’s nothing better than the feeling of trying out something new and it resulting in an absolute winner!
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Where did you first develop a love for cooking? My love for cooking started as a young girl when I used to watch my mum buzz about the kitchen. I remember vividly how fascinated I was seeing the beautiful food she would produce from just a few ingredients, and I wanted to be able to do that too. From there, my amazement with cooking began! What inspired you to make the move into the food industry professionally? My desire to learn more about cooking and food led me to the Ballymaloe Cookery School in 2008. I fell in love with the place and the experience made me realise I wanted to work in food. A part of the course that I loved was learning how to create a business with food, and this resonated with my business head. At the time I didn’t know what it would be yet, but I knew I would have my own food business one day. What advice would you give to anyone looking to start their own food business? I was extremely naive when I started Kooky Dough, which I always say was actually a good thing because, as a result, I didn’t think twice about making the leap into starting a food business – a tough journey! It’s an incredible experience though. I would advise anyone who is looking to start a business to use the resources around them as much as possible and seek advice from people in their industry. I have found business people in Ireland are amazingly generous with their time and advice and you can learn a lot from others who went through what you’re doing. After launching Kooky Dough, writing your first cookbook and founding FitoMetrics, an online nutrition and fitness regimen, to call you busy is an understatement! As a business owner and entrepreneur, how do you make time to cook satisfying and wholesome meals? I’m lucky in that cooking and coming up with new delicious and healthy recipes is part of my job with FitoMetrics, but the main thing is being organised. On a Sunday I think about what I’d like to cook for the week and then I do a big weekly shop. I’m all about food that’s simple to prepare; during the week I love cooking meals that can be prepped quickly. What are your go-to recipes after a busy working day? One of my go-to recipes is a chicken salad with
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loads of yummy bits in it – I roast some peppers, red onions and sweet potato in the oven and then throw in the chicken fillets in to bake too. This is minimal effort and just a bit of waiting time, which I like as I may be doing a few jobs about the house while it cooks! Then I throw everything together with some salad leaves, buffalo Mozzarella, maybe some seeds or nuts and a simple olive oil and vinegar dressing! Another thing I love to make after a long day is my healthy homemade pizzas. I use a homemade tomato sauce (or passata if I want to be even quicker!), buffalo Mozzarella and whatever other toppings I feel like. Pop them on a tortilla wrap and cook in a very hot oven for just eight minutes! This is delicious and so easy. Do you have any handy or cheeky shortcuts you use to save time when cooking? Some handy shortcuts I like to do to save time is use my food processor to chop things like onions and chillies, which can be a bit time consuming otherwise. It saves a lot of time and makes it feel like a lot less effort! I also love to cook Indian food and there are some great quality spice pastes that you can buy in stores these days. This is definitely a time saver if I’m in a hurry. Which advice would you offer to people who are always on the go but want to prepare healthy dinners? I would suggest using fresh, good-quality ingredients that you don’t need to do much with in most recipes, such as fish or steak. You can pan-fry these in no time and serve with
some steamed green veggies like broccoli or asparagus, and that’s a delicious, easy meal in almost no time! I’m also a big fan of “courgetti” or courgette spaghetti. I have a spiraliser, but you can buy pre-spiralised courgette in supermarkets now and it’s so handy – a delicious recipe is to fry some bacon, garlic, chilli, tomatoes and kale in a pan, add the courgetti and cook for a few minutes. That’s it; so healthy and tasty. Have you ever had any cooking disasters? If so, what did you do to recover? I remember a recent disaster when making chocolate fondants. There’s nothing worse than an overcooked fondant without the gooey middle, but I ended up under-cooking it. It certainly wasn’t dry, but it collapsed and was too gooey! So I just served it in a bowl with some ice-cream – it looked like a mess, but it still tasted great. What can you do? That’s the fun of cooking! What would be your ideal dinner party menu for this time of year? As it’s starting to feel much brighter and we can feel the summer getting ever closer, my ideal dinner party menu would be sirloin steak salad with Asian greens. This is one of my favourite things to cook and everyone always loves it! Rare steak, thinly sliced, tossed with baby salad leaves, grilled asparagus, tenderstem broccoli, fresh mint and coriander, some chopped roasted peanuts and a delicious Asian dressing of lime juice, soy, chilli and garlic. My dessert would be lemon curd tartlets because I love them. Easy Food 17
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Lemony chicken and chilli pasta Serves 4 "This is a super-quick, effortless dish. It’s a really handy one when you’re tired and not in the mood to cook, but still want to be well fed! It takes just a handful of ingredients to make the sauce and, once the chicken is cooked, the meal comes together in a flash. I use linguine but any shape will do. It’s a surprisingly light dish – the perfect pick-me-up supper." Olive oil 4 chicken fillets, cut into thin strips Salt and freshly ground black pepper 2 red chillies, deseeded and finely chopped A handful of fresh parsley, chopped 200g crème fraîche Juice of 1 lemon, divided 450g linguine 1 Heat a few lugs of olive oil in a frying pan over a medium heat. Add the chicken strips and season with salt and plenty of black pepper. Fry for a few minutes, then add the chillies and parsley. Fry for 5-7 minutes, until the chicken is fully cooked and golden. Add the crème fraîche and half the lemon juice and let the sauce simmer for a few minutes. 2 Meanwhile, cook the linguine in a large pan of boiling salted water, according to the packet instructions. Always cook pasta in a large volume of water. The Italians say the water should be as salty as sea water, so use plenty of salt and you won’t have to season after cooking. Cook the pasta until al dente (tender but firm to the bite). 3 Drain the pasta, keeping back a few tablespoons of the cooking water. Return the pasta to its pan and stir with the cooking water. This will help to loosen the pasta and retain the seasoning. Add the chicken mixture to the cooked pasta and stir well to combine. 4 Taste and add more lemon juice if needs be. Serve immediately in warmed bowls. Per Serving 722kcals, 26.7g fat (10.2g saturated), 64.3g carbs, 0g sugars, 53.6g protein, 0g fibre, 0.214g sodium
Lentil shepherd’s pie
were initially sceptical, but later won over and in total agreement that you definitely don’t miss the meat when eating it. Lentils are filling, nutritious and economical – a must-have for your store cupboard. This pie freezes really well so you can make a big batch and keep the leftovers. And did I mention that my brother Ru likes to call it ‘Leopard’s Pie’?" Olive oil 2 onions, finely chopped 2 garlic cloves, crushed 2 carrots, grated 1 celery stick, finely chopped 400g puy lentils, rinsed and drained (green or red lentils also work well) 1 x 400g tin of chopped tomatoes 2 tbsp tomato purée 600ml chicken or vegetable stock, simmering 1 tsp chilli powder or 1 tsp cayenne pepper A sprig of thyme Salt and black pepper For the mash: 1.2kg floury potatoes, such as Maris Piper, peeled and halved 50g butter 50ml milk
Serves 4–6 "My mum taught me this variation on traditional shepherd’s pie years ago and it is absolutely delicious. I’ve cooked it for many people who www.easyfood.ie
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1 Preheat the oven to 200°C/180°C fan/gas mark 6. 2 Heat a lug of olive oil in a large pan over a medium heat. Add the onions, garlic,
carrots and celery and cook gently for about 10 minutes, until softened. Add the lentils, tomatoes, tomato purée, stock, chilli powder and thyme. Stir well and season. Bring to the boil, then reduce the heat and simmer for 40-50 minutes until the lentils are softened. You may need to add more stock (or boiling water) if all the liquid is absorbed before the lentils are cooked. 3 Meanwhile, make the mash. Place the potatoes in a large saucepan with just enough cold water to cover them. Add a pinch of salt and bring to the boil. Boil for 15-20 minutes, until the potatoes are tender and easily broken with a fork. Drain them in a colander and leave for 2-3 minutes, until the steam has evaporated. (Always drain potatoes really well or you’ll end up with watery mash.) Put the drained potatoes back into the dry saucepan and mash thoroughly with a potato masher. The harder you work the mash, the fluffier it will become! Once the lumps are gone, add the butter and mash again. Add the milk, stirring until combined. Season to taste. 4 Once the lentils are cooked, remove the sprig of thyme and pour the mixture into a deep ovenproof dish, leaving room for the mash topping. Arrange the mash evenly on top of the lentil mixture and bake the pie in the oven for 20 minutes or until nicely browned. 5 Serve on warmed plates, with a green salad on the side. Per Serving 505kcals, 10.7g fat (4.9g saturated), 82.1g carbs, 9.4g sugars, 22.8g protein, 27.7g fibre, 0.448g sodium
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Easy kofta curry Serves 4–6 "‘Kofta’ is the word for meatballs in the Middle East and South Asia. This beef kofta recipe with its warming curry sauce is a really simple one and so quick to prepare. Lamb kofta is also really nice, so you can swap the beef for minced lamb if you like."
Craving more?
Check out some of d Sophie's quick an on s ipe rec hy alt he easyfood.ie!
700g lean beef mince A thumb-sized piece of ginger, grated 3 garlic cloves, crushed 2 tsp chilli powder Salt and black pepper Olive oil 1 onion, finely chopped 600ml tomato passata or 2 x 400g tins of chopped tomatoes 2 heaped tbsp medium curry powder (or mild, if you don’t want much spice) ½ tsp sugar To serve: Basmati rice Natural yoghurt 1 Place the minced beef in a bowl along with the ginger, garlic and chilli powder. Season and mix with your hands until well combined. Roll the mixture into rounds about the size of golf balls and set aside. 2 Heat a few lugs of olive oil in a large pan over a medium heat. Fry the onion for 4-5 minutes, until softened. Add the passata, curry powder and sugar and bring to the boil. Reduce the heat, season and leave the sauce to simmer over a low heat while you fry the koftas. 3 Heat a few lugs of olive oil in a large frying pan. Fry the koftas for 2-3 minutes, turning them until lightly browned all over. (You might need to do this in batches.) Carefully place the cooked koftas into the passata sauce and simmer very gently for 15-20 minutes, turning the koftas occasionally during cooking, until they have set and the sauce has reduced nicely. 4 Serve on warmed plates with basmati rice and a dollop of natural yoghurt. Per Serving 217kcals, 9g fat (3g saturated), 10.2g carbs, 4.8g sugars, 25.6g protein, 3.3g fibre, 0.129g sodium
Griddled chicken with avocado and coriander salsa Serves 2 1 avocado, chopped into cubes 1 mango, chopped into cubes www.easyfood.ie
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2 spring onions, chopped 1 garlic clove, crushed 1 bunch of fresh coriander, chopped ½ tbsp olive oil Lime juice Sea salt and black pepper 2 chicken fillets 1 tsp coconut oil To serve: Green salad 1 In a bowl, combine the avocado, mango, spring onions, garlic and coriander. Add the olive oil and a few squeezes of lime juice. 2 Season with sea salt and freshly ground black pepper and mix everything together gently until combined. 3 Taste and tweak any of the flavours if necessary. Set the salsa aside while you prepare the chicken. 4 Butterfly the chicken fillets. Put each fillet on a chopping board and, with your hand flat
on top of it, use a sharp knife to slice into one side of the breast, starting at the thicker end and ending at the thin point. Be careful not to cut all the way through to the other side. Open out the breast so that it resembles a butterfly. Cover with cling film and pummel with a rolling pin to create an even thickness. Repeat with the second fillet. 5 Remove the cling film and season both sides of the chicken fillets with sea salt and lots of freshly ground black pepper. 6 Heat a griddle pan or frying pan over a medium high heat and add the coconut oil. 7 Once hot, add the butterflied chicken fillets to the pan and cook for about five minutes on each side until cooked through. 8 Top the chicken with the avocado and coriander salsa and serve with a simple green salad on the side. Per Serving 594kcals, 35.8g fat (9.4g saturated), 28.6g carbs, 16.5g sugars, 42.1g protein, 9.4g fibre, 0.209g sodium
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Malteser rocky road Makes 16 squares "I have a real weakness for chocolate. After dinner, when I’m unwinding, I often get a craving for a chocolate fix – and this intensely chocolaty recipe really hits the spot. The Maltesers are a scrumptious addition; raisins or nuts are delicious, too." 300g milk chocolate, roughly chopped 100g dark chocolate, roughly chopped 100g butter, cubed 3 tbsp golden syrup 225g Digestive biscuits 150g mini marshmallows 135g Maltesers 1 Line the base of a 20cm (8in) square tin with parchment paper. 2 Place the chocolate, butter and golden syrup in a large heatproof bowl over a saucepan of simmering water. Make sure the bottom of the bowl doesn’t touch the water. Don’t stir until everything is nearly melted, then stir gently to bring it all together. Remove the bowl from the heat. 3 While the chocolate is melting, bash the Digestives into crumbs. You can put them in a sealable bag and bash them with a rolling pin or just break them with your hands. Place the Digestive crumbs and most of the marshmallows into a large bowl. Pour the melted chocolate mixture into the large bowl and stir to combine. 4 Pour the mixture into the lined baking tin. Sprinkle the Maltesers and remaining marshmallows over the top and, using the back of a wooden spoon, press them down into the mixture so they are lodged into place. Refrigerate for 1-2 hours to set, then cut into squares. Yum! Per Serving 327kcals, 17.8g fat (10.4g saturated), 38.9g carbs, 26.8g sugars, 3.4g protein, 1.3g fibre, 0.204g sodium
Melktert Makes one 30cm tart (or two 15cm tarts) "My mum grew up in South Africa and this traditional South African pudding is one that she made a lot when I was a kid. I vividly remember how chuffed she was when she won the bake-off in our local village with her Melktert (‘milk tart’ in Afrikaans). None of the other ladies or the judges had ever tried a tart like it before, which I think clinched www.easyfood.ie
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it for her. I find the filling in this tart really moreish and, as they say in South Africa, ‘very lekker’ (yummy)! I hope you enjoy it as much as I do." 500g ready-made shortcrust pastry, thawed if frozen 4 eggs 30g butter 830ml milk 2½ tbsp flour, plus extra for dusting 2½ tbsp cornflour 170g caster sugar A few drops of vanilla extract Cinnamon, for dusting 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Roll out the pastry to 5mm thickness on a lightly floured board and use it to line a buttered 30cm (12in) tart tin with a removable base. Prick the pastry with a fork. Line the pastry case with greaseproof paper and fill to the top with baking beans or dried pulses. Bake for 15 minutes, then remove from the oven. Carefully remove the beans and greaseproof paper. Beat one of the
eggs, then use it to brush over the pastry. Return it to the oven to bake for a further five minutes, until golden. 3 Meanwhile, put the butter and most of the milk (keeping back a few tablespoons) into a medium saucepan over a low heat and gently bring to the boil. 4 Place the remaining few tablespoons of milk in a bowl, add the flour and cornflour and stir to make a paste. Beat the remaining eggs and sugar into the paste and mix well. 5 Be careful not to let the milk boil over. Just as it comes to the boil, tip in the bowl of paste. Quickly reduce the heat and whisk continuously until it thickens. Be patient and allow it to thicken to the consistency of custard, whisking constantly. 6 Remove from the heat, stir in the vanilla and pour the filling into the pastry base. Sieve a little ground cinnamon over the tart and leave to cool. Once it has cooled, transfer to the fridge and leave it to set for 1-2 hours before serving. Per Serving 388kcals, 20.1g fat (3g saturated), 46.2g carbs, 21g sugars, 7.3g protein, 0.7g fibre, 0.76g sodium
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guest editor Sophie Morris
Homemade thin-crust pizzas Makes 4 pizzas "You might think that making pizza is not worth the effort when frozen and takeaway versions are so readily available, but homemade pizza is so much healthier and fresh ingredients have much more flavour. I actually use tortilla wraps as pizza bases; they make a lovely thin and crispy crust. This is much quicker than making pizza dough, so it’s perfect for a midweek meal. However, pizza dough is easy to make, so give it a go some time! If you don’t like the sound of homemade pizza dough or tortilla bases, you can use shop-bought pizza bases. And if you don’t want to make the sauce, a jar of passata works fine. Either way, have fun experimenting with lots of different fresh toppings. This is my top meal for having a laugh with friends. Try it yourself and have fun!" Olive oil 1 red onion, thinly sliced 1 red pepper, thinly sliced 1 yellow pepper, thinly sliced 2 x 400g tins of chopped tomatoes Salt and black pepper Sugar 8 large tortilla wraps A handful of fresh basil leaves 100g chorizo sausage, thinly sliced 4 x 150g fresh Mozzarella balls, torn 1 red chilli, finely sliced 4 slices Parma ham, roughly torn A handful of rocket leaves 1 Preheat the oven to 220°C/200°C fan/gas mark 7. 2 First make the pizza sauce. Heat a lug of olive oil in a large saucepan over a medium heat. Add the onion and fry for five minutes, until softened. Add the peppers and fry for another few minutes. Add the tomatoes, seasoning and a pinch of sugar, and stir. Gently simmer the sauce for about 10 minutes, until reduced. 3 Now comes the fun bit: putting your pizzas together. I’ve given two different suggestions for toppings here, but go with whatever suits your taste. The key is not to overload the pizzas with toppings, or the bases won’t crisp up. 4 To create each pizza base, place two tortilla wraps (one on top of the other) on a pizza pan. Each pizza base needs a separate pizza pan. If you don’t have pizza pans, use upturned roasting tins; just make sure there’s enough room for each pizza to lie completely flat. Using two wraps stuck together like this makes each pizza base more stable and means it won’t collapse. www.easyfood.ie
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5 Assemble the first two pizzas. Smear some pizza sauce over each base. Place a few basil leaves and some chorizo slices on top. Make sure the chorizo is uncovered so that it crisps up. Dot Mozzarella pieces in any free space. Place the pizzas in the oven and cook for 10 minutes, until golden and bubbling. 6 While the first two pizzas are in the oven, assemble the next two in much the same way. Smear sauce on each pizza base and dot around some Mozzarella pieces. Add as many chilli slices as you like and season. Finally, top with the Parma ham, which will crisp up beautifully. 7 As soon as the first two pizzas are ready, take them out of the oven and put the second two straight in. (Don’t leave your oven open or you’ll lose heat.) Tuck into the cooked pizzas while the other pizzas are in the oven. As soon as you’ve finished eating the first batch, the second batch will be ready! Top the second batch with rocket leaves before serving. Per Serving 890kcals, 49.2g fat (23.5g saturated), 55.8g carbs, 7.9g sugars, 61.3g protein, 15.8g fibre, 2.127g sodium
Butterscotch bananas with vanilla ice cream
6 ripe bananas, peeled and halved lengthways A squeeze of lemon juice 60g butter 50g caster sugar 80g soft brown sugar 130g golden syrup 100ml cream ¼ tsp vanilla extract (optional) Good vanilla ice cream 1 Place the bananas in a bowl, squeeze over some lemon juice and mix gently. 2 Melt the butter, sugars and golden syrup in a small saucepan over a low heat. Stir until completely combined, then continue to cook for 4–5 minutes. Gradually stir in the cream and vanilla extract, if using, and continue to cook for two minutes until the sauce is a lovely smooth consistency. Remove from the heat and allow to cool and thicken. 3 Place two big scoops of ice cream into each serving bowl. Divide the bananas among the serving bowls. Pour the butterscotch sauce over the bananas – and dig in! Any leftover butterscotch will keep for a few weeks in an airtight container in the fridge.
Serves 6 "Bananas and butterscotch make an amazing combination and this pudding is ready in less than 10 minutes. What could be better?"
Per Serving 330kcals, 9.3g fat (5.8g saturated), 65.7g carbs, 41.8g sugars, 1.5g protein, 3.1g fibre, 0.101g sodium
Easy Food 25
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15/03/2016 15:51
What's in season? EASY RECIPES USING THE BEST OF THIS MONTH'S FRESH, SEASONAL INGREDIENTS
28-33
IN THIS SECTION PEPPER POWER P28
Add a splash of colour to your plate with healthy peppers
www.easyfood.ie
EF111_XX Intro Pages.indd 27
A TASTE OF HOME P32
Eimear O'Donnell sings the praises of homegrown, homemade soup
COOKING WITH "H" P33
Learn how to make your own horseradish sauce at home... it's not for the faint-hearted!
Easy Food 27
16/03/2016 13:46
r e p p e PPOWER
Add a splash of colour to your plate with healthy peppers
28 Easy Food
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APRIL 2016
15/03/2016 15:52
what's in season? peppers
love PEPPERS
❤ ONIONS ❤ SPICES ❤ CHILLIES ❤ CHICKEN ❤ BEEF ❤ CHEESE ❤ EGGS ❤ CHORIZO ❤ AUBERGINE ❤ GARLIC
Top Tip
Taste the rainbow
Yellow, orange and red peppers are ripe and have a mild, sweet flavour. Green peppers are unripe and have a slightly more bitter taste. All are interchangeable in recipes; it’s simply a matter of personal preference.
Buying
Peppers should be firm, with shiny, unblemished, wrinkle-free skins.
Storing
Keep peppers, unwashed, in a plastic bag in the vegetable drawer of your fridge. Keep them dry, as moisture will cause them to rot.
Cooking
Wash the peppers right before cooking. Cut them open and remove the stems, seeds and white membranes before slicing or chopping as desired. Peppers are delicious raw with a healthy dip, or they can be roasted, stir-fried, stewed, barbecued or cooked into soups or sauces. They are particularly suited to Mexican and Cajun dishes.
We love this hummus in a wrap or pitta with some roasted vegetables, mixed leaves and crumbled Feta!
Roasted red pepper hummus Serves 4-6
2 x 400g tins of chickpeas, drained and liquid reserved 3 roasted red peppers (jarred is fine), roughly chopped 2½ tbsp tahini 2½ tbsp olive oil Juice of ½ a lemon 4 tsp chilli oil ¾ tsp cumin ¾ tsp smoked paprika Salt and black pepper 1 In the bowl of a food processor, combine the chickpeas, red peppers, tahini, olive oil, lemon juice, chilli oil and spices. 2 Whizz until smooth, adding some of the chickpea liquid as necessary to thin the hummus out. Taste and add additional salt and pepper, chilli oil or spices as desired.
3 This hummus will keep for about one week in the refrigerator. Per Serving 235kcals, 15.7g fat (2g saturated), 19.5g carbs, 4.4g sugars, 6.6g protein, 5.7g fibre, 0.142g sodium
x ___ JAN ___ FEB ___ MAR ___ APR ___ MAY ___ JUNE ___ JULY ___ AUG ___ SEPT
In season il Apr - November
___ OCT ___ NOV ___ DEC Easy Food 29
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Top Tip
The same method will work using beef, chicken, lamb or pork mince!
Turkey and quinoa stuffed peppers Makes 6
6 peppers 90g quinoa, uncooked 300ml chicken stock, gluten-free if preferred 2 tbsp olive oil
30 Easy Food
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½ onion, finely chopped 2 garlic cloves, crushed 250g turkey mince 1 x 400g tin of chopped tomatoes Salt and black pepper ¼ tsp dried chilli flakes 1 tsp dried oregano ½ tsp dried basil 120g Cheddar or Mozzarella, grated
1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Slice off the tops of the peppers and clean out the insides. Place them in a baking dish, cut side up, and roast for 15 minutes. 2 While the peppers are roasting, cook the quinoa in the chicken stock according to package instructions. 3 Heat the olive oil in a large pan over a medium heat and cook the onion for 5-6 minutes. Add the garlic and cook for one minute longer. 4 Add the turkey mince and cook for 6-8 minutes until all the pink is gone, breaking up any lumps with a wooden spoon. 5 Add the chopped tomatoes, some salt and pepper, the chilli flakes, oregano and basil. Cook for 1-2 minutes to heat through. 6 Fold about half of the cheese into the turkey mixture. Stuff the peppers with the filling and top with the remaining cheese. Return to the oven for another 10 minutes.
Per Serving 205kcals, 9.6g fat (2.4g saturated), 14.3g carbs, 2.4g sugars, 16.2g protein, 2.3g fibre, 0.316g sodium
APRIL 2016
15/03/2016 15:54
what's in season? peppers
Cajun “carbonara” Serves 6
2 whole eggs plus 2 egg yolks 80g Parmesan, grated Salt and black pepper 2 tsp Cajun seasoning 1 tbsp olive oil 1 small onion, finely chopped 1 red and 1 green pepper, deseeded and chopped 200g chorizo or other spicy sausage 60ml white wine or chicken stock 480g spaghetti
4 Bring a large pan of salted water to the boil and cook the spaghetti according to the package instructions. Drain well, reserving about 250ml of the pasta cooking water. 5 Add the egg and Parmesan mixture to the hot pasta and toss constantly for 1-2 minutes until the cheese melts, adding a splash of the reserved pasta water as necessary if the sauce becomes too thick. 6 Add the chorizo mixture and toss until evenly distributed. Divide between bowls and serve immediately.
Amy Meegan “What a taste sensation! I cooked this for myself and my boyfriend and it's definitely one for the repertoire: quick and easy to make with minimal prep, it would be ideal for a dinner party. The ingredients were costfriendly and the leftovers made for a super tasty lunch the next day! As student studying nutrition, I would definitely recommend this as a wholesome meal.”
Per Serving 507kcals, 22.9g fat (8.3g saturated), 48.8g carbs, 2g sugars, 24.7g protein, 1.1g fibre, 0.626g sodium
1 In a small bowl, combine the eggs, egg yolks, Parmesan cheese, salt and Cajun seasoning. Set aside. 2 Heat the oil in a large pan over a mediumhigh heat. Add the onion, peppers and chorizo. Cook for five minutes, stirring occasionally, until the vegetables begin to soften and the chorizo begins to brown. 3 Pour in the wine or chicken stock and allow to bubble for 2-3 minutes, scraping any sticky bits from the bottom using a wooden spoon. Remove the pan from the heat.
www.easyfood.ie
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Easy Food 31
15/03/2016 15:54
A TASTE OF
HOME
Lover of all things homegrown and homemade, blogger Eimear O’Donnell transforms seasonal celeriac into a luxurious and hearty soup
T
here is something so nourishing and hearty about a vegetable soup. For those of you who are like me and hate waste, soup is the perfect dish to use up fresh ingredients before they reach their peak. We have our own little vegetable plot at the back of our house in Leitrim. For those of you that grow your own veg, there is often a surplus left over. This year, we kept it to a minimum and focused on what we would use most; potted herbs, root vegetables, onions and garlic. I started cooking with celeriac after trying the most delicious winter soup in a small restaurant in Westport a few years ago, and it has since become my go-to soup when I’m looking for something delicious to warm me up. It’s quite similar to celery in taste, but is instead grown for its knobbly, swollen, turnip-shaped stem. It requires quite a bit of care and attention to grow, starting off early and spending a relatively long time indoors before hardening off and planting out. The first seeds need to be sown under cover in March before being planted out after the last frosts in late June. Celeriac is best used during the spring months, when it is in season. When given the right ingredients to complement it, it is delicious in soups and stews. This recipe is so simple, quick and hearty – perfect with brown bread and butter! Crispy bacon, walnuts or parsley oil are optional as toppings if you wish to add another element of flavour. 32 Easy Food
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Creamy celeriac soup Serves 6
3 tbsp rapeseed oil 1 thumb-sized piece of ginger, grated 3 shallots, finely sliced 4 garlic cloves, finely sliced A knob of butter 1 celeriac, peeled and diced 2 sprigs of fresh coriander, chopped 2 sprigs of fresh parsley, chopped 1.25l vegetable stock 125ml cream Salt and black pepper
celeriac is tender. Remove from the heat and allow to cool. 4 Pour in the cream and blend until smooth. 5 Season with salt and pepper to taste and serve with fresh crusty bread. Per Serving 173kcals, 11.6g fat (3g saturated), 14.8g carbs, 3.1g sugars, 3.1g protein, 2.5g fibre, 0.852g sugars
FOLLOW EIMEAR ONLINE AT: homebirdfoodblog home.bird homebirdfood.tumblr.com
To serve: Fresh bread 1 Heat the oil in a large saucepan over a low heat. Add the grated ginger, sliced shallots and garlic and lightly fry, stirring continuously. Cook until the shallots are soft. 2 Add the butter and allow to melt before stirring in the celeriac and herbs. Pour over a generous gulp of the chicken stock and sweat the vegetables for five minutes, before adding the remaining stock. (Sweat the vegetables by adding a small amount of stock to prevent burning and seal with the lid of the saucepan to create as much steam and pressure as possible – this helps in tenderising the veg and releasing flavour.) 3 Pour over the remaining stock and simmer with the lid on for 30 minutes, or until the APRIL 2016
15/03/2016 15:56
COOKING WITH... Learn how to make your own horseradish sauce… it’s
h s i d a r e s r Ho
not for the faint-hearted!
What is horseradish? A root vegetable used as a spice, horseradish is in the same family as mustard and wasabi. Horseradish is also the word used to describe the condiment made from the large, white root of the horseradish plant. Horseradish has a pungent, biting flavour and can actually burn the sinuses. The root is prepared by peeling and grating it, then mixing it with vinegar. In this simple form, prepared horseradish can be used as a condiment, as an ingredient in salad dressings, cocktails and much more. Prepared horseradish can also be turned into a creamy horseradish sauce with the addition of cream, sour cream or mayonnaise.
Uses Horseradish is most commonly used as a condiment for steak, roast beef or pork. It can also be added to a Marie Rose sauce for seafood or used to add some extra punch to salad dressings, sandwiches, soups or sauces. Try eating it with sushi in place of wasabi, or use some prepared horseradish to whizz up your own batch of Bloody Marys!
Homemade prepared horseradish
Homemade horseradish sauce
20-25cm long piece of horseradish root 2 tbsp water 1 tbsp white vinegar Pinch of salt
3 tbsp prepared horseradish 4 tbsp sour cream 1 tsp Dijon mustard 1 tbsp mayonnaise 1 tbsp chives, chopped Salt and black pepper
1 Remove the leaves and rinse off the dirt. 2 Use a vegetable peeler to peel off the surface skin. Roughly chop it into chunks. 3 Put into a food processor and add the water. Whizz until well ground. 4 Strain out some of the water if the mixture is too liquid. Add the white vinegar and a pinch of salt and pulse to combine. 5 Using a rubber spatula, carefully transfer the grated horseradish to a jar. It will keep for 3-4 weeks in the refrigerator. 6 Use the prepared horseradish to make horseradish sauce.
Makes about 120ml
1 In a bowl, combine all of the ingredients together. Taste, season and add more sour cream or mayonnaise if the sauce is too strong for your liking. 2 Serve as a sauce for beef or pork.
Horseradish sauce: fresh vs. jarred There’s nothing wrong with the horseradish sauce you can buy in the supermarket, but for a special occasion – say a dinner party where you’re serving some lovely, tender roast beef – it can be nice to go the extra mile and make your own. It’s also worth noting that homemade prepared horseradish is about twice as strong as store-bought versions, so it will make for a strong horseradish sauce.
Top Tip
A ground-up fresh horseradish is many times more potent than freshly chopped onions and can really hurt your eyes if you get too close. Work in a wellventilated room and keep at arms length.
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Easy Food 33
15/03/2016 15:58
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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EF111_34_Easyfood.ie.indd 34
15/03/2016 15:59
larder luck TURN TO YOUR STORECUPBOARD TO MAKE MEALS IN MINUTES
36-45
IN THIS SECTION 30-MINUTE MEALS P36
These quick-fix dinners are perfect for midweek meals
www.easyfood.ie
EF111_XX Intro Pages.indd 35
EAT IRELAND P41
Staff Writer Jocelyn Doyle is on the hunt for local Irish food with a trip to Highbank Orchards
DECADENT DESSERTS P42
Wheat-free creations that make an elegant end to a meal
Easy Food 35
16/03/2016 13:46
30-MINUTE MEALS
These quick fix dinners are perfect for midweek evenings
36 Easy Food
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APRIL 2016
16/03/2016 11:10
what’s for dinner? 30-minute meals
ONE-PAN CHEESY BEEF PASTA Serves 6
MUSTARD AND ROSEMARY LAMB CHOPS WITH GARLIC MASH
450g fusilli pasta 450g beef mince 1 onion, finely chopped 3 garlic cloves, crushed 2 x 400g tins of chopped tomatoes 250ml water 1 tsp Italian seasoning Salt and black pepper 200g Mozzarella, grated 2 tbsp fresh parsley, chopped
Serves 4
1 Cook the pasta according to the package directions until just al dente. Drain and set aside. 2 In a large pan over a medium-high heat, cook the beef mince, onion and garlic for 4-5 minutes until the meat is no longer pink. 3 Turn the heat to medium-low. Stir in the tomatoes, water, seasonings and cooked pasta. 4 Cook for 20 minutes, stirring frequently, until reduced. Remove from the heat and top with the grated cheese and parsley. Cover and allow to stand for five minutes or until the cheese has completely melted.
1 Bring a large pan of salted water to the boil and cook the potatoes with four of the garlic cloves for about 15 minutes or until the potatoes are tender. Drain well and transfer to a large bowl. 2 Add the olive oil and season with salt and pepper. Mash with a potato masher until almost completely smooth. Stir in the chives, then set the mash aside and keep warm. 3 Crush the remaining garlic cloves and place in a small bowl with the rosemary, mustard and some seasoning. Rub this mixture all over the lamb chops.
Per Serving 536kcals, 12.1g fat (5.6g saturated), 64.5g carbs, 6.2g sugars, 43.5g protein, 4.8g fibre, 0.287g sodium
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EF111_36-40_30-minute meals_.indd 37
900g potatoes, peeled and quartered 6 garlic cloves, peeled 4 tbsp olive oil Salt and black pepper 4 tbsp fresh chives, chopped 2 tbsp fresh rosemary, chopped 1 tbsp Dijon mustard 8 lamb chops
4 Preheat the grill to a high heat. 5 Cook the lamb chops under the grill for four minutes per side for medium-rare, or to your desired level of doneness. Serve the lamb chops with the garlic mash. Per Serving 608kcals, 27.1g fat (6.6g saturated), 38.4g carbs, 2.7g sugars, 52.2g protein, 6.5g fibre, 0.228g sodium
x
Easy Food 37
16/03/2016 11:11
SWEET POTATO AND SPINACH YELLOW CURRY Serves 4 1 tbsp vegetable oil 4 shallots, chopped 2½ tbsp yellow curry paste 2 sweet potatoes, chopped into bitesized chunks 1 x 400g tin of light coconut milk 100ml vegetable stock 1 tbsp cornflour, dissolved in 3 tbsp cold water
4 large handfuls of spinach ½ tbsp Thai fish sauce (omit for vegetarian) Juice of ½ a lime 4 tbsp peanuts, chopped, plus extra to garnish Fresh coriander, chopped To serve: Rice 1 Heat the oil in a wok set over a medium heat. Cook the shallots for 4-5 minutes until translucent. 2 Add the curry paste and stir-fry for one minute. Add the sweet potato chunks and toss to combine everything together. 3 Add the coconut milk, vegetable stock and cornflour mixture and stir to combine well. 4 Reduce the heat to low and cover. Simmer for 20 minutes. 5 Stir in the spinach, fish sauce, lime juice and peanuts. Cook for one minute. 6 Garnish with extra chopped peanuts and some fresh coriander. Serve with rice. Per Serving 500kcals, 37.6g fat (22.5g saturated), 39.4g carbs, 4.3g sugars, 7.1g protein, 9.2g fibre, 0.47g sodium
x
38 Easy Food
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APRIL 2016
16/03/2016 11:12
PESTO SALMON WITH MEDITERRANEAN RICE Serves 4 For the pesto salmon: 4 x salmon fillets 6 tbsp fresh basil pesto 2 tbsp Parmesan, grated For the Mediterranean rice: 200g rice 4 large handfuls of baby spinach, chopped 12 sun-dried tomatoes, chopped 40g pine nuts, toasted 1 x 400g tin of chickpeas, rinsed and drained Zest and juice of 1 lemon 3 tbsp extra-virgin olive oil Salt and black pepper 50g Feta, crumbled
15-20 minutes or until cooked to your liking. 3 Meanwhile, cook the rice according to the package instructions. 4 In a large bowl, combine the spinach, sun-dried tomatoes, pine nuts, chickpeas and lemon zest. 5 In a separate small bowl, whisk together the lemon juice and olive oil. 6 When the rice is cooked, drain well and add to the spinach mixture. 7 Pour the lemon dressing into the bowl and toss until everything is well combined. 8 Add the Feta and season to taste, then toss again to combine. 9 Serve the salmon on a bed of the Mediterranean rice. Per Serving 797kcals, 35.3g fat (6.9g saturated), 73.5g carbs, 13.7g sugars, 52.3g protein, 10.5g fibre, 0.36g sodium
1 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6 and line a rimmed baking tray with a sheet of parchment paper. 2 Place the salmon, skin side down, on the prepared tray. Spread each fillet with half of the pesto and sprinkle with the Parmesan. Bake for
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Easy Food 39
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Top Tip
For a more decadent meal, tear over a 250g ball of Mozzarella at the end, then place under a hot grill for 3-4 minutes until the cheese is golden and bubbling.
QUICK CHICKEN CACCIATORE Serves 4 2 tbsp olive oil 250g chestnut mushrooms, chopped 1 red onion, chopped 1 red and 1 yellow pepper, deseeded and chopped 2 garlic cloves, crushed 4 chicken fillets, cut into strips 80ml white wine 1 x 400g tin of chopped tomatoes 120ml gluten-free chicken stock ¼ tsp dried chilli flakes 40 Easy Food
EF111_36-40_30-minute meals_.indd 40
Zest of 1 lemon 1 tsp sugar ½ tsp dried thyme ½ tsp dried oregano 3 bay leaves Salt and black pepper To serve: Baked potatoes 1 Heat one tablespoon of the olive oil in a deep-sided frying pan over a high heat. Cook the mushrooms for 3-4 minutes until browned. Season the mushrooms, then transfer to a plate. 2 Heat the remaining olive oil in the same pan over a medium heat and cook the onion and peppers for 3-4 minutes until softened. Add the
garlic and cook for a further 30 seconds. 3 Season the chicken fillets on both sides with salt and black pepper. Push the vegetables to the side of the pan and brown the chicken pieces on both sides. Add the wine and allow to bubble for 3-4 minutes, scraping any sticky bits from the bottom of the pan with a wooden spoon. 4 Add the tomatoes, stock, chilli flakes, lemon zest, sugar and herbs. 5 Return the mushrooms to the pan, cover with a lid and simmer for about 10 minutes. Season to taste, then serve with floury baked potatoes.
Per Serving 390kcals, 17.8g fat (3.9g saturated), 12.1g carbs, 6.4g sugars, 42.1g protein, 3.3g fibre, 0.265g sodium
x APRIL 2016
16/03/2016 11:12
EAT
ireland
Staff Writer Jocelyn Doyle is on the hunt for local Irish food with a trip to Highbank Orchards, Kilkenny
“
The most important thing about farming is humility,” says Rod Calder-Potts as we amble about Highbank Orchards in the tenuous sunshine. Following this attitude, Rod and his partner (and wife) Julie avoid playing God, recognising instead the natural processes at play on the farm and letting them work in symbiosis. Highbank is organic and biodynamic, meaning zero chemicals; Mother Nature works her magic unimpeded. The apples are of such high quality that absolutely nothing else needs to be added to the range of syrups, juices and alcohol: the difference lies only in how the freshlypressed apple juice is treated, whether reduced into a syrup, fermented into cider or distilled into gin, vodka or liqueur. The farm is charmingly rough-hewn and really does feel as if nature is in charge, with patches of woodland and small, irregularlyshaped lakes. Bare-boned apple trees stand stark in the cold sunshine. Rod is a fountain of knowledge on everything from local history to mycology to bee-keeping, and I concentrate on keeping up with his fascinating, eclectic patter. Two happy Highbank doggies vie jealously for ear rubs, and Merlin, a scruffy, elderly gentleman of a horse, wanders out of his open stable to suss us out, momentarily deciding that we are not worth his interest and retreating inside. Our shivers send us following suit into the warm farm shop for some tasting. Diligently sampling the selection of
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EF111_41_Small Producers.indd 41
Highbank booze, I’m wildly impressed; I don’t even like gin, yet I find myself savouring its crisp, clean flavour, and the sweet, smooth apple liqueur would be perfect as an after-dinner drink. For me, though, Rod and Julie’s standout product is their syrup, which Julie describes as an Irish alternative to maple syrup. It’s hard to think of a product more pure – no preservatives, chemicals, added sugars or anything else, and because the only ingredient is apples, it’s gluten- and dairyfree. I can’t wait to get it into my kitchen. In the farm shop, a list of serving suggestions for the syrup catches my eye – drizzled over salads or blue cheese, ice cream or pancakes. I imagine it’s also delicous on porridge or over a warm goat’s cheese salad. Hoping nobody notices that I am salivating slightly, I decide to match it with sweet-loving pork and reverently carry a bottle home. (I cannot resist a bottle of the apple gin, too; strictly for research purposes, you understand.) The syrup makes a perfect glaze for the pork, sweet and sticky, and plates are thoroughly cleaned — a happy ending to any meal. I rub my belly, satiated, and reflect that with quality products like this, it must be hard to be humble. Buy online or see details of local stockists at: www.highbankorchards.com Farm tours, tastings and overnight accommodation (Airbnb) available.
Highbank apple-glazed pork tenderloin Serves 3-4
1 x 450g pork tenderloin 1 tsp dried sage leaves, crumbled ½ tsp dried thyme Salt and black pepper 30g butter 3 shallots, finely chopped 6 tbsp Highbank Orchard apple syrup 2 tsp Dijon mustard 5 tbsp apple cider vinegar To serve: Fresh thyme Mashed potato 1 Rub the pork all over with the sage and thyme and season with salt and black pepper. 2 Melt the butter in large pan over a mediumhigh heat until bubbling. Add the tenderloin and brown on all sides. 3 Reduce the heat to medium-low, then add the shallots. Cover and cook for 8-10 minutes, occasionally turning the pork and stirring the shallots, until cooked throughout. Transfer the pork to a plate and cover with tin foil. 4 In a small bowl, whisk five tablespoons of the apple syrup together with the Dijon mustard and three tablespoons of the apple cider vinegar. Set aside. 5 Add the remaining apple cider vinegar to the pan and bring to a boil, using a wooden spoon to scrape up any sticky, browned bits from the bottom of the pan. Turn the heat to mediumlow. Return the pork to the pan along with any juices it has released. 6 Add the syrup mixture and cook for two minutes longer, turning the pork in the glaze until coated. Remove from the heat. Transfer the pork to a cutting board and cut into 1cmthick slices. 7 Stir the remaining tablespoon of apple syrup into the glaze. Season to taste. 8 Arrange pork slices on plates. Spoon the glaze over the pork. Top with some fresh thyme leaves and serve with creamy mash. Per Serving 321kcals, 12g fat (5.5g saturated), 22g carbs, 18g sugars, 29.9g protein, 0g fibre, 0.179g sodium
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Desserts DECADENT
Wheat-free creations that make an elegant end to a meal
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APRIL 2016
15/03/2016 16:42
larder luck gluten-free desserts
Chocolate, caramel and banana Swiss roll Serves 8-10
170g dark chocolate, chopped 3 tbsp coffee 6 eggs, at room temperature, separated 150g caster sugar 2 tbsp cocoa powder For the filling: 250ml double cream 2 tbsp icing sugar ½ tsp vanilla extract 200g caramel, plus extra for drizzling 5 ripe bananas, sliced 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Grease a jellyroll baking tin and line the bottom with parchment paper. 2 Melt the chocolate and coffee in a bowl set over a saucepan of simmering water. Stir until smooth, then remove from the heat. 3 Beat the egg yolks for a few minutes with an electric whisk until thick and creamy. Gradually beat in the sugar until pale. 4 Gently stir in the chocolate mixture. 5 Beat the egg whites in a separate bowl for about five minutes until stiff peaks form. 6 Stir one-quarter of the egg white mixture into the chocolate mixture, then gently fold in the rest until no white streaks remain. 7 Spread into the pan, smooth the top and bake for 15 minutes until a skewer inserted into the centre comes out clean. 8 Transfer to a cooling rack and sift half of the cocoa over the top. While the cake is still warm, cover with a clean tea towel and invert the cake onto the towel. Peel off the parchment paper.
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9 Sift the remaining cocoa powder over the cake. Using the towel underneath, roll the cake from short end to short end with the towel inside. Leave to cool completely, encased in the towel. 10 Once cool, beat the cream, icing sugar and vanilla until stiff. 11 Gently unroll the cake and remove the towel. Spread a layer of caramel over the cake and top with four of the sliced bananas. Spread over the cream and roll up again. Transfer to a serving plate, seam-side down. Top with the remaining banana slices and a drizzle of caramel. Per Serving 400kcals, 19g fat (10.8g saturated), 54.4g carbs, 44.5g sugars, 6.8g protein, 2.1g fibre, 0.110g sodium
Cardamom crème brûlée
Serves 6
500ml double cream 250ml milk ¼ tsp ground black cardamom ¼ tsp cinnamon ½ tsp vanilla extract 8 egg yolks 50g caster sugar, plus 6 tsp for topping
2 Combine the cream, milk, spices and vanilla in a saucepan over a medium heat. Heat, stirring often, until bubbles form at the sides of the pan (do not let the mixture boil). 3 Beat the egg yolks and sugar in a mixing bowl for two minutes until the mixture is thick and pale. 4 Slowly stream the hot cream mixture into the eggs, all while whisking constantly until smooth. 5 Strain the mixture into a measuring jug to discard of any lumps, then pour into the ramekins. 6 Place the ramekins in a roasting tin. Pour enough hot water in the tin to come halfway up the sides of the ramekins. Cover with a second baking tin, leaving a gap at one end so that steam can escape. 7 Bake for 50-60 minutes or until the edges are set but the centre is still wobbly. Cool for a couple minutes, then transfer the ramekins to the fridge and allow to cool completely. 8 Before serving, set the ramekins on a baking tray. Sprinkle one teaspoon of sugar over the top of each, spreading to cover completely. Place under the grill for 5-10 minutes until the tops are golden brown and bubbling. Per Serving 433kcals, 38.2g fat (22.2g saturated), 17.8g carbs, 14.5g sugars, 6.8g protein, 0g fibre, 0.063g sodium
1 Preheat the oven to 150˚C/130˚C fan/gas mark 3 and butter the insides of six 150ml ramekins.
Easy Food 43
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Raspberry jam macarons Makes 14
225g icing sugar 125g ground almonds 100g egg whites 25g caster sugar 1 tsp food colouring of choice 120g raspberry jam 1 In a food processor, whizz the icing sugar and ground almonds together to a fine consistency. 2 Use a fine sieve to sift the mixture twice, discarding any almond nibs. 3 Beat the egg whites in a large bowl until the mixture is foamy. 4 Gradually beat in the caster sugar until stiff peaks form. 5 Stir in the food colouring until the desired shade is reached.
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6 Fold one-quarter of the almond mixture into the meringue. 7 Continue folding in the almond mixture in batches until the mixture is thick and smooth. 8 Spoon the mixture into a piping bag. Pipe “coins” of the mixture onto two parchmentlined baking trays, leaving room to spread. Smack the trays onto the counter to release any air bubbles. Set the trays aside, uncovered, for 40 minutes at room temperature. 9 Preheat the oven to 150˚C/130˚C fan/gas mark 2. Bake the trays for 10 minutes, then rotate the trays in the oven. Cook for another 8-10 minutes or until the macarons are firm to the touch. When completely cool, spoon the jam onto half of the macaroons, then top with lids.
MAKE IT YOURS: If you don’t have a piping bag, simply fill a plastic resealable bag with the mixture, then snip one corner off.
Per Serving 153kcals, 4.5g fat (0g saturated), 27.2g carbs, 23.1g sugars, 2.7g protein, 1.1g fibre, 0.007g sodium
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15/03/2016 16:44
HOW TO MAKE 1
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Macarons
larder luck gluten-free desserts
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O ¤4 NL .9 Y 5
beauty THE IRISH
B R O U G H T T O YO U BY
BIBLE 2016
INSIDE: THE
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IRISH WOMEN MAKING WAVES IN THE BEAUTY BIZ | HEAVY HITTERS: SERIOUS SOLUTIONS TO YOUR SKIN PROBLEMS | TANNING | MANIS | GOOD SALON GUIDE
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what 's for dinner? FEEDING YOUR FAMILY, MADE EASY!
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IN THIS SECTION WEEKLY MENU PLANNER P48
Keep it simple, keep it quick with a whole week's worth of easy family meals
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PICK A SIDE P58
Whether you're a veg-head or a dedicated carnivore, we've got the lasagne for you
MAKE-AHEAD MEALS P62
Got a busy day ahead? Be prepared and have dinner on the table in no time
FROM THE BUTCHER'S BLOCK P67
Master Butcher Dave Lang tackles that family favourite, minced beef
ONE BIRD, FIVE WAYS P68
Enjoy a succulent roast chicken dinner, then leverage the leftovers for more easy meals
Easy Food 47
16/03/2016 13:47
WEEKLY MENU
r e n n Pla Keep it simple, keep it quick with our tasty midweek meals
Meat-free Monday!
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16/03/2016 09:44
what's for dinner? weeknight meals
Monday
Mexican quinoa Serves 4 1 tbsp olive oil 2 garlic cloves, crushed 1 green chilli, finely chopped 200g quinoa 250ml gluten-free vegetable stock 1 x 400g tin of black or kidney beans, drained and rinsed 1 x 400g tin of chopped tomatoes 1 x 198g tin of sweetcorn 1 tsp chilli powder ½ tsp cumin Salt and black pepper 1 avocado, chopped Juice of 1 lime 2 tbsp fresh coriander, chopped 1 Heat the olive oil in a large pan over a medium-high heat and cook the garlic and green chilli for one minute, stirring frequently. 2 Stir in the quinoa, vegetable stock, beans, tomatoes, sweetcorn, chilli powder and cumin. Season with salt and pepper. 3 Bring to a boil, then cover, reduce the heat and simmer for about 12 minutes until the quinoa is cooked through. 4 Remove from the heat and stir in the avocado, lime juice and coriander. Serve the quinoa immediately. Per Serving 729kcals, 18.7g fat (3.4g saturated), 114.2g carbs, 7g sugars, 32.4g protein, 25g fibre, 0.26g sodium
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Tuesday
Prawn linguine with lemon cream sauce Serves 4 1 Bring a large pot of salted water to the 350g linguine 1 tbsp olive oil 3 garlic cloves, crushed Âź tsp dried chilli flakes 450g raw prawns, peeled and deveined 250ml chicken or vegetable stock 80ml fresh lemon juice Large knob of butter Zest of 2 lemons 120ml cream To serve: Small handful of parsley or basil, chopped www.easyfood.ie
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boil and cook the pasta according to package directions. Drain well, reserving about 250ml of the pasta water. 2 Heat the olive oil in a large pan over a medium heat. Add one crushed garlic clove along with the chilli flakes and prawns. Cook for 3-5 minutes until the prawns turn pink. Remove to a plate. 3 Return the same pan to a medium-high heat and add the stock, the remaining crushed garlic and the lemon juice. Allow to bubble for 2-3 minutes, using a wooden spoon to scrape any sticky bits from the bottom of the pan.
4 Allow to simmer gently for five minutes, then add the butter, stirring until it melts. 5 Add the lemon zest and cream. Allow the sauce to reach a gentle simmer, then add the pasta and prawns. Toss to combine and season to taste. If the sauce is too thick to coat the pasta easily, stir in a splash or two of the reserved pasta water. 6 Divide between bowls and sprinkle with chopped parsley or basil. Serve immediately. Per Serving 551kcals, 21.2g fat (10g saturated), 51.9g carbs, 0.7g sugars, 36.7g protein, 0g fibre, 0.543g sodium
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Wednesday Quick egg curry
1 x 400g tin of chopped tomatoes 2 tbsp tomato purée Salt 4 hard-boiled eggs, halved Small bunch of coriander leaves, chopped
Serves 4 1 large onion, roughly chopped 3cm piece of fresh ginger, roughly chopped 4 garlic cloves 2 green chillies, deseeded if preferred, roughly chopped 1 tbsp coconut oil 1 tsp turmeric ½ tsp sugar 1 tsp garam masala 1 tsp dried coriander ½ tsp chilli powder
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To serve: Rice Natural yoghurt
1 In a food processor, combine the onion, ginger, garlic and chillies and whizz into a rough paste. 2 Heat the coconut oil in a wok and cook the paste for 3-4 minutes until the onion has turned golden. 3 Add the turmeric, sugar, garam masala,
coriander and chilli powder. Stir until everything is well combined. 4 Add the chopped tomatoes, tomato purée, a pinch of salt and the eggs. Simmer, covered, for 12-15 minutes. 5 Season to taste, stir in the chopped coriander and serve with rice and a dollop of natural yoghurt. Per Serving 167kcals, 9g fat (4.6g saturated), 14.7g carbs, 6.8g sugars, 8.6g protein, 3.2g fibre, 0.159g sodium
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Top Tip
If you like spicier food, leave the seeds in the green chillies when adding to the food processor.
APRIL 2016
16/03/2016 09:44
what's for dinner? weeknight meals
Thursday
Baked fish with potatoes, leeks and rocket Serves 2 400g potatoes, scrubbed and thinly sliced 250ml vegetable or fish stock, gluten-free if preferred 1 leek, sliced 2 garlic cloves, crushed 2 large handfuls of rocket 2 white fish fillets 1 tbsp olive oil Salt and black pepper
add the rocket in a layer. Place the fish fillets on top of the rocket, season with salt and pepper and drizzle with the olive oil. 4 Place in the oven and bake for 15 minutes. 5 Divide the fish and potatoes between two plates and sprinkle with grated Parmesan cheese and fresh dill. Per Serving 391kcals, 10g fat (1.7g saturated), 39.4g carbs, 4.3g sugars, 37.6g protein, 6g fibre, 0.469g sodium
To serve: Parmesan cheese Fresh dill 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Place the potato slices in a large pot with the stock, leek and garlic. Bring to a simmer and cook for 10 minutes until the potatoes are just barely tender. 3 Transfer the potatoes to a baking dish and From our guest editor: "This is an extremely delicious fish recipe utilising lovely simple ingredients like potato, leeks and garlic, a gorgeous combination. This recipe shows you don’t have to go overboard when dealing with fish, simplicity is best!"
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Friday Baked Caprese chicken Serves 4 4 chicken fillets 4 tbsp pesto 2 tomatoes, sliced 120g Mozzarella, grated To serve: Spaghetii
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1 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6. Trim the chicken and lay them in a glass baking dish in a single layer. 2 Spread some pesto over the top of each chicken fillet. 3 Lay two of the tomato slices on top of each chicken fillet and scatter with the cheese. 4 Bake for 30-40 minutes or until the chicken is done and the juices run clear. 5 Serve over a bed of spaghetti. Per Serving 421kcals, 22g fat (7.2g saturated), 4.5g carbs, 2.6g sugars, 49.7g protein, 1g fibre, 0.396g sodium
APRIL 2016
21/03/2016 16:36
what's for dinner? weeknight meals
Saturday Teriyaki meatballs Makes 28 small meatballs 450g beef mince 450g pork mince 1 large egg, beaten 4 spring onions, thinly sliced 2 garlic cloves, crushed 2 tsp fresh ginger, grated 1 tbsp soy sauce 2 tsp sriracha or similar hot sauce (optional) 80g breadcrumbs For the teriyaki sauce: 160ml soy sauce 1 tsp fresh ginger, grated 2 garlic cloves, crushed 100g brown sugar 3 tbsp honey 350ml water 4 tbsp cornflour To serve: Sesame seeds Spring onions, chopped Rice
until well combined. Add to the meat along with the breadcrumbs. 3 Mix as gently and as little as possible until everything is just combined. 4 Form the mixture into meatballs about 3cm in diameter. Place on the prepared baking tray and bake for 16–18 minutes until the meatballs are just barely cooked through. 5 Meanwhile, place a large pan over mediumhigh heat. Add the soy sauce, ginger, garlic, brown sugar, honey and 300ml of the water, then whisk until completely combined. 6 In a cup, stir together the cornflour and the remaining water. 7 Bring the sauce to a boil, then remove from the heat. Whisk the cornflour mixture into the sauce, then return to the heat. 8 Return the sauce to a boil, whisking constantly to avoid lumps, then reduce the heat to low and allow to simmer. 9 Add the meatballs into the sauce and stir to coat them. Allow the meatballs to simmer in the sauce until heated through. 10 Sprinkle with sesame seeds and spring onions, then serve with rice. Per Serving 456kcals, 19.2g fat (3.2g saturated), 43.9g carbs, 26.6g sugars, 48.1g protein, 1.8g fibre, 1.976g sodium
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1 Preheat the oven to 190ËšC/170ËšC fan/gas mark 5 and spray a baking tray with cooking spray. 2 In a large bowl, mix the minced beef and pork until just combined. In a small bowl, combine the beaten egg, spring onions, garlic, ginger, soy sauce and hot sauce
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Easy Food
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Dessert Lemon bars Makes 18 large or 36 small bars For the base: 225g unsalted butter, at room temperature 100g sugar 250g plain flour Pinch of salt For the filling: 6 extra-large eggs, at room temperature 600g sugar
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4 tbsp lemon zest 250ml freshly squeezed lemon juice 125g plain flour Icing sugar, for dusting 1 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. 2 In the bowl of an electric mixer, use the paddle attachment to cream the butter and sugar together until light and fluffy. 3 In a separate bowl, combine the flour and salt. Turn the mixer on low and carefully add the flour to the butter until just combined. 4 Turn the dough onto a floured board and gather it into a ball. With floured hands, flatten the dough into a 23 x 33cm baking tin and build
a 2cm edge up on all sides. 5 Bake for 15-20 minutes or until just turning golden. Remove from the oven and cool on a wire rack, leaving the oven on. 6 For the filling, whisk together the eggs, sugar, zest, juice and flour. Pour this mixture over the cooling crust and return to the oven for 35 minutes or until set. Remove from the oven and cool at room temperature. 7 Cut into squares and dust with icing sugar.
Per Serving 205kcals, 7.3g fat (4.2g saturated), 33.2g carbs, 23.5g sugars, 2.8g protein, 0g fibre, 0.063g sodium
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what's for dinner? weeknight meals
Kimmy Pender “I had never heard of using another meat besides beef in a Wellington, so I was intrigued. I was nervous getting it right because there were so many different components going into the same dish, but I was delighted with everything in the end. The prep was very straightforward and wrapping something in pastry is always fun. The end result was a hit and my family devoured everything on their plates; this was an all-round winner and I will definitely be making it again.”
Sunday
Pork Wellington Serves 4 600g pork tenderloin Salt and black pepper 1 tsp dried thyme 1 sheet of frozen puff pastry, thawed 6 thin slices of prosciutto 1 tbsp Dijon mustard Large knob of butter www.easyfood.ie
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1 tbsp olive oil 250g mushrooms, chopped 2 shallots, chopped 1 egg, beaten To serve: Roasted vegetables
1 Preheat oven to 220˚C/200˚C fan/gas mark 7 and line a baking tray with parchment paper. 2 Season the pork tenderloin with salt, pepper and the dried thyme. Set aside. 3 Roll out the pastry so that it is as long as the pork and wide enough to fully wrap around it.
4 Arrange the prosciutto so that there is a thin layer covering the dough. Spread the mustard over the top. 5 In a large pan over a medium-high heat, melt the butter with the olive oil. Cook the mushrooms and shallots for 6-8 minutes, stirring occasionally, until golden brown. Remove and set aside. 6 Add the seasoned pork to the hot pan and brown on all sides. 7 Spread the mushroom mixture over the prosciutto in a single layer. Place the seared pork on top. Roll the pork up in the pastry and seal the edge with beaten egg. 8 Place the Wellington on the prepared baking tray, seam side down. Brush the top of the dough with the egg and cut 3-4 slits in the top to release steam. 9 Bake for 25-30 minutes until cooked throughout. Allow the Wellington to rest for five minutes, then slice and serve with roasted vegetables.
Per Serving 776kcals, 44.9g fat (12.7g saturated), 39.1g carbs, 1.8g sugars, 53.1g protein, 2.1g fibre, 0.664g sodium
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Loose ends
Top tips for making the most of your weekly shop!
Dessert
To serve: Whipped cream Grated dark chocolate
Coffee chia puddings Makes 4 200ml strong coffee, cooled to room temperature 200ml milk 2 tbsp honey 8 tbsp chia seeds ½ tsp vanilla extract
1 In a jug, combine all ingredients and stir well. 2 Divide between four glasses and refrigerate for at least four hours, or overnight. 3 Top with whipped cream and grated chocolate, to serve. Per Serving 180kcals, 7.1g fat (0.6g saturated), 21.3g carbs, 11g sugars, 7.8g protein, 10g fibre, 0.026g sodium
■ Leftover chia seeds from the Coffee Chia Puddings? Dry chia seeds can be added whole or ground to smoothies and juices, mixed into yoghurt or porridge, sprinkled on salads or baked into brown bread or scones.
■ Buy one packet of fresh green chillies and use it for the Mexican Quinoa and the Quick Egg Curry. If you’ve got any leftover, try adding them to an omelette with some chorizo, chopped tomatoes and leftover coriander – just remember to deseed the chillies if you’re not great at handling spicy food!
■ Cook some leftover quinoa in chicken stock, then mix into a simple salad with leftover fresh herbs, chopped tomatoes, spring onions and avocado. Season with some cumin and lemon juice and top with Feta.
■ If you have a second sheet of puff pastry left after making the Pork Wellington, use it to make a simple tart. Use the tip of a knife to mark a 1cm border, being careful not to cut all the way through. Place on a baking tray and top with pesto, sliced tomatoes and grated Mozzarella left from the Baked Caprese Chicken. Season and bake at 180˚C/160˚C fan/gas mark 4 for 20-25 minutes until puffed and golden.
■ Store leftover breadcrumbs in a freezer bag in the freezer. When you need them next, use them straight from frozen!
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Healthy dessert! APRIL 2016
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Whether you're a veg-head or a dedicated carnivore, we've got just the lasagne for you! Gluten-free super veg lasagne Serves 4 1 head of cauliflower, cut into florets 2 onions, chopped 250g button mushrooms, chopped 2 peppers, deseeded and chopped 4 handfuls of spinach, chopped 2 tbsp tomato purée 1 tsp dried thyme Salt and black pepper 50g butter 3 garlic cloves, crushed 120ml cream 1 large courgette, thinly sliced lengthwise 500ml tomato and basil pasta sauce 30g Parmesan, grated 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Bring a large pot of salted water to the boil and cook the cauliflower for 10 minutes. 2 Heat the oil in a large pan over a medium heat and cook the onions, mushrooms, peppers and spinach together for 10 minutes, stirring frequently. Stir in the tomato purée and thyme, then season with salt and pepper. Set the mixture aside. 3 Meanwhile, melt the butter and garlic together in a small pan. 4 Transfer the cauliflower to a food processor, reserving some of the cooking water. Add the melted garlic butter, cream and 60ml of the cauliflower cooking water. Whizz until smooth. 5 Layer some of the cauliflower sauce into a 20cm square baking dish. Add a layer of courgette slices, followed by some tomato sauce and some of the cooked vegetables. Repeat these layers to the top of the dish. 6 Top with the Parmesan and bake for 25 minutes until golden and bubbly.
Super veg lasagne
Three f portions o in s le vegetab n! io rt o p each
Per Serving 290kcals, 15.7g fat (8.4g saturated), 30.8g carbs, 17g sugars, 10.7g protein, 8.3g fibre, 0.766g sodium
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APRIL 2016
15/03/2016 17:08
what's for dinner? lasagne
Classic beef lasagne Serves 6 For the meat sauce: 2 tbsp olive oil 100g button mushrooms 1 onion, chopped 2 garlic cloves, crushed 500g beef mince ½ tsp dried thyme 1 tsp dried oregano Salt and black pepper 180ml red wine 1 x 400g tin of chopped tomatoes 4 tbsp tomato purée 200-250g fresh lasagne sheets
next Flip to the page for a ep step-by-st to e id gu g this assemblin ne! beef lasag
For the cheese sauce: 50g butter 4 tbsp flour 500ml fresh milk 120g Cheddar, grated ½ tsp Dijon mustard 30g Parmesan, grated
Beef lasagne
1 Heat the oil in a large pan over a medium-high heat. Add the mushrooms and cook for 4-5 minutes. Transfer to a plate and set aside. 2 Add a little more oil to the pan over a medium heat. Add the onion and garlic and cook for 6-8 minutes. 3 Add the beef mince. Cook for 6-8 minutes until no longer pink, breaking any lumps down with a wooden spoon. Add the thyme, oregano, salt and pepper. 4 Add the wine and stir the mixture for 3-4 minutes. 5 Reduce the heat to medium-low. Add the mushrooms along with the tomatoes and tomato purée. Simmer for about 40 minutes, stirring occasionally, until thickened. 6 Remove the meat sauce from the heat and let cool. 7 For the cheese sauce, melt the butter in a pot over a medium heat and whisk in the flour until combined. 8 Whisk in about a quarter of the milk. As soon as it has combined, add another quarter of the milk. Repeat until the milk is used up; you may need more or less depending on how thick you want the sauce. 9 Reduce the heat to low and add the Cheddar and mustard, whisking until melted. Season to taste. 10 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Spread half of the meat sauce onto the base of a large baking dish. Layer with half of the lasagne sheets, then half of the white sauce. Repeat these layers, finishing with the remaining white sauce. 11 Sprinkle with the Parmesan and cover with tin foil. Bake for 40 minutes, then uncover and bake a further 10-15 minutes until golden brown and cooked through. Per Serving 530kcals, 22.1g fat (9.8g saturated), 36.9g carbs, 8.2g sugars, 40.7g protein, 3.2g fibre, 0.36g sodium
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Easy Food 59
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HOW TO ASSEMBLE beef
lasagne
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Make-ahead MARVELS Got a busy day ahead? Be prepared and have dinner on the table in no time
From our guest editor: "I love recipes like this where you can just cook everything in one big pot and wait for it to cook! They are great for batch cooking and freezing portions when you know you have a busy week coming up. You don’t need to be rigid with recipes like this, mix it up with different veg and spices if you like!"
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APRIL 2016
16/03/2016 09:50
what’s for dinner? make-ahead meals
Easy beef chilli Serves 4-6
1 tbsp olive oil ½ large onion, chopped 1 green pepper, chopped 2 garlic cloves, crushed Salt and black pepper 380g beef mince 3 tbsp tomato purée 1 tbsp chilli powder 1 tsp cumin 2 x 400g tins of chopped tomatoes 1 x 400g tin of kidney beans, rinsed and drained 120ml beef stock (gluten-free if preferred) To serve: Avocado, chopped Cheddar, grated Sour cream 1 Heat the oil in a large pot or casserole dish over a medium heat. Add the onion, pepper, garlic and some salt and pepper and cook for 6-8 minutes, stirring occasionally, until tender. 2 Add the beef and turn the heat to mediumhigh. Cook for 8-10 minutes, breaking the beef up with a wooden spoon, until no longer pink. Add the tomato purée, chilli powder and cumin and cook, stirring, for 2-3 minutes. 3 Add the tomatoes, beans, stock and some salt and pepper. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, stirring occasionally, until slightly thickened. Remove from the heat. 4 Allow to cool to room temperature, then refrigerate overnight. 5 When ready to cook, reheat the chilli over a medium-high heat until bubbling. 6 Serve with chopped avocado, grated Cheddar and sour cream. Per Serving 415kcals, 7.8g fat (2g saturated), 51.3g carbs, 6.9g sugars, 36.7g protein, 13.5g fibre, 0.159g sodium
Cheesy stuffed chicken with roast tomatoes Serves 4
120g Mozzarella, grated 4 tbsp fresh basil, chopped 2 tbsp cream 1 tbsp lemon juice 3 garlic cloves, crushed Salt and black pepper 4 chicken fillets www.easyfood.ie
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2 tbsp light mayonnaise 250g cherry tomatoes, halved 120g breadcrumbs 2 tbsp olive oil To serve: Pasta, tossed with olive oil and Parmesan 1 In a medium bowl, combine the Mozzarella, half of the chopped basil, the cream, lemon juice, half of the garlic and some seasoning. 2 Cut a pocket in each of the chicken fillets. Stuff each one with some of the cheese mixture and close over, using toothpicks to seal them. 3 Transfer the stuffed fillets to a baking dish – they should fit snugly. Spread the tops evenly with the mayonnaise. 4 Toss the tomatoes with one tablespoon of olive oil and some salt and pepper. Arrange the tomatoes in the dish in and around the chicken. 5 Cover the baking dish with cling film and refrigerate overnight.
6 In a sealable tub, combine the breadcrumbs, remaining garlic, remaining basil and the remaining tablespoon of olive oil. Place in the fridge overnight. 7 Remove the chicken and the breadcrumb mixture from the fridge about half an hour before you are ready to cook. Preheat the oven to 200˚C/180˚C fan/gas mark 6. Press the breadcrumb mixture on to the tops of the chicken fillets. 8 Cover the dish with tin foil and bake for 20 minutes. Remove the foil and cook for an additional 10 minutes or until the crumbs are golden brown and the chicken is cooked through. Toss some cooked pasta with a little olive oil and Parmesan and serve immediately with the cheesy chicken.
Per Serving 558kcals, 28.9g fat (9.2g saturated), 28.1g carbs, 4.1g sugars, 52.7g protein, 2.3g fibre, 0.616g sodium
Easy Food 63
16/03/2016 09:51
Baked fish with chorizo and beans Serves 4
1 tsp olive oil 3 shallots, finely chopped 60g chorizo, chopped ½ tbsp fresh thyme leaves 120ml white wine 1 x 400g tin of chopped tomatoes 1 x 400g tin of cannellini or butter beans, rinsed and drained Salt and black pepper 4 fillets of white fish 1 Heat the oil in a saucepan over a mediumhigh heat. Add the shallots, chorizo and thyme and cook for one minute, stirring. 2 Add half of the wine. Cook for 3-4 minutes, stirring occasionally, until the wine is almost
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evaporated. Stir in the tomatoes and beans along with some salt and black pepper. Remove from the heat. 3 Transfer the mixture to a tub and refrigerate overnight. 4 When ready to cook, preheat the oven to 220˚C/200˚C fan/gas mark 7 and coat a baking dish with cooking spray. 5 Place the fish in the prepared baking dish and season. Pour in the tomato mixture. 6 Pour the remaining 60ml wine into the pan and cover with foil. Bake for 18-20 minutes until the fish is just cooked through. Serve the fish with the sauce spooned over the top.
Per Serving 540kcals, 9.8g fat (3.1g saturated), 68.1g carbs, 5.5g sugars, 42.8g protein, 26.8g fibre, 0.33g sodium
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APRIL 2016
16/03/2016 09:51
what's for dinner? make-ahead meals
Spinach and Ricotta cannelloni Serves 4
250g frozen spinach, chopped 225g Ricotta 2 egg yolks 2 garlic cloves, crushed Pinch of nutmeg 100g mushrooms, finely chopped 1 onion, finely chopped 60g Cheddar, grated Handful of fresh basil, chopped Salt and black pepper 250g dried cannelloni tubes 600g tomato passata 2 tbsp olive oil
place in the fridge overnight. 4 When ready to cook, preheat the oven to 200ËšC/180ËšC fan/gas mark 6. Bake the cannelloni, covered, for 20 minutes. Uncover and bake for a further 20 minutes, or until the top is crisp and the pasta is tender when tested with a skewer. 5 Serve with garlic bread and a green salad. Per Serving 449kcals, 16.7g fat (5.6g saturated), 53.5g carbs, 8.8g sugars, 23.6g protein, 2.3g fibre, 0.273g sodium
To serve: Garlic bread Green salad 1 In a large bowl, combine the spinach, Ricotta, egg yolks, garlic, nutmeg, mushrooms, onion, 40g of the Cheddar and half of the basil. Season with some salt and black pepper. 2 Fill a freezer bag with the spinach and Ricotta mixture. Snip off one corner to form a piping bag and use this to fill the cannelloni tubes with the mixture. Place the tubes into a large baking dish in a single layer. 3 Pour the passata over the filled tubes, covering all of the pasta. Drizzle over the olive oil and season with black pepper. Sprinkle over the remaining basil and Cheddar. Cover the dish with tin foil and
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Easy Food 65
16/03/2016 09:51
Slow cooker pulled pork sandwiches Serves 5-6
1½ tsp salt 1 tsp black pepper 1½ tsp garlic powder 1½ tsp ground cumin 1 tsp dried oregano 1 tsp dried coriander ¼ tsp ground cinnamon 900g boneless pork shoulder roast 1 tbsp olive oil 3 bay leaves 500ml chicken stock
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For the slaw: 1 small head of red cabbage, thinly shredded 3 carrots, grated 7 tbsp mayonnaise 1 tbsp milk, or more as needed 1½ tbsp apple cider vinegar ½ tsp sugar Salt and black pepper To serve: Soft wholemeal baps 1 In a bowl, combine the salt, pepper, garlic powder, cumin, oregano, coriander, and cinnamon. Coat the pork with the spice mixture. 2 Heat the oil in a large pan over a medium-high heat and brown the pork on all sides. 3 Place the bay leaves in the bottom of a slow cooker and place the pork on top. Pour the chicken stock around the sides of the pork without rinsing off the spice mixture from the top.
4 Cover and cook on low for 10 hours or until the pork shreds easily with a fork. 5 Meanwhile, combine all of the ingredients for the slaw in a bowl and stir well. Cover and refrigerate for about four hours. 6 Remove the pork from the slow cooker and shred with two forks. Place the shredded meat in a bowl and add a little of its cooking liquid to moisten the meat, if necessary. 7 Serve the pulled pork and the slaw on soft wholemeal baps. Per Serving 560kcals, 38.4g fat (12.8g saturated), 15.9g carbs, 7.3g sugars, 37.4g protein, 4.1g fibre, 1.119g sodium
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Top Tip
You can start the slow cooker the night before you plan on eating this dish and transfer the pork to the fridge the next morning, then simply reheat before serving. Alternatively, begin cooking the pork in the morning and it will just be ready at dinnertime.
APRIL 2015
16/03/2016 09:52
what's for dinner? from the butcher’s block
FROM THE
BUTCHER’S BLOCK
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as you should, it will have a uniform colour. The inner part of mince will go brown if it is tightly packed or has been minced for too long. Meat is like fish: there should be no offensive or sour smell. If it smells okay, and you know it’s fresh, it should be fine. I’ve seen chicken, turkey, pork and lamb mince in the shops, but I’m not sure what to do with them. They can be used in the same way as beef mince as a tasty alternative. Turkey mince is favoured by body builders because it is very lean and is almost pure protein. Lamb mince is a delicious alternative to beef, but is best with some fat in it. Pork mince is very tasty in meatballs and burgers. Are there any health or safety issues to watch out for when cooking minced beef? Make sure it is thoroughly cooked all the way through and eaten within 24 hours of purchase. Keep mince away from strong smelling groceries like soaps and detergents. Wash your hands thoroughly before and after handling raw meat. What are your tips for freezing mince? Mince should be frozen for no longer than three months. Strong plastic packaging is your best bet. Don’t use the butcher’s bag you get it in to freeze it, as it will suffer from freezer burn. It will still be edible but some of the flavour will be lost.
10 Master butcher Dave Lang tackles that family favourite, minced beef
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What should I look for when buying beef mince? A good uniform colour and not a lot of fat (unless you particularly want mince with more fat). What is a reasonable price to pay for 500g of beef mince? €5 or thereabouts is reasonable. Is it better to source mince from a butcher than to buy the pre-packed trays in the supermarket? Supermarket mince has been packed in a factory and contains inert gases to keep the colour for a few days. Mince from a butcher will be made fresh several times a day. I’m not sure whether I should buy regular mince, lean mince or extra-lean. Help! This is really a matter of personal preference. It depends on what you are making. If it’s for homemade burgers, a small amount of fat will give the burgers a moisture and sweetness that you won’t get from lean mince. If you are making lasagne, you need lean mince so you don’t have a fat layer on your plate. Ask your butcher; he is the expert will always make recommendations that suit his customer. Is there any reason to opt for more expensive types of mince, such as ground chuck or steak mince? Ground chuck will have a better beef flavour than regular mince because the chuck is a working muscle and those muscles always have a more concentrated flavour. Steak mince will be lean, but can be a bit bland. Talk to your butcher, tell him what you are cooking and he will recommend the best mince for you to use. Can my butcher grind mince freshly for me? Yes, of course. All you have to do is ask. Get to know your butcher, and he will get to know what you like. I’ve just noticed that parts of the mince are brownish in colour. Is this okay? It depends on how long you have it. If you buy it fresh every day,
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One-pot spaghetti ragù Serves 4
1 onion, roughly chopped 6-8 mushrooms 4 garlic cloves, crushed ½ tbsp olive oil 450g minced beef 170g tomato purée 900ml chicken stock 1 tsp oregano ½ tsp dried basil Black pepper 360g uncooked spaghetti To serve: Parmesan, grated
One-pot spaghetti ragù
1 Use a food processor or mini chopper to whizz the onions, mushrooms and garlic into a fine paste. 2 Heat the oil in a large pot with tall sides over a medium-high heat. Cook the onion mixture for 2-3 minutes. Add the beef and cook for 6-8 minutes, or until cooked through, using a wooden spoon to break the mince apart while cooking. Drain off any fat. 3 Add the tomato purée, stock, oregano, basil and black pepper. Stir well to combine and bring to a boil. 4 Add the spaghetti, lightly pressing down to cover in the sauce. Stir every few seconds so that spaghetti combines with the sauce. Simmer for 1518 minutes or until the spaghetti has cooked through and the sauce has thickened. 5 Serve immediately topped with grated Parmesan. Per Serving 550kcals, 11.7g fat (3.4g saturated), 62.9g carbs, 7.5g sugars, 48.2g protein, 2.9g fibre, 0.869g sodium
Easy Food 67
16/03/2016 09:54
One bird, five ways Enjoy a succulent roast chicken dinner, then leverage your leftovers for more easy meals
TREAT YOURSELF! t,” also Don’t forget your “chef’s trea ken. chic the of ters oys known as the ugh eno l coo just is bird the il Wait unt for k Loo r. to handle, then turn it ove of es piec ped sha the two small, oysterthe of side er eith on g dark meat lyin ourful, these backbone. Tender and flav ken and are are the best parts of the chic cook! the g your reward for bein
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APRIL 2016
16/03/2016 09:54
what’s for dinner chicken recipes
Easy roast chicken with lemon and thyme sauce Serves 4 1 x 1.4kg whole chicken 1 lemon, quartered 4 garlic cloves 4 sprigs of thyme 40g butter, at room temperature Olive oil Salt and black pepper 30ml white wine 120ml chicken stock, gluten-free if preferred To serve: Roasted vegetables Roast potatoes 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Pat the chicken dry with kitchen paper. Stuff the lemon quarters, two whole garlic cloves and two sprigs of thyme inside the cavity. 2 Carefully separate the skin from the flesh. Push half of the butter under the skin and pull the skin over it to cover. 3 Rub olive oil over the chicken and season generously with salt and black pepper. 4 Place the dressed chicken into a roasting tin and roast, covered, for 1½ hours. 5 Remove from the oven and transfer the bird to a plate. Cover with tin foil and allow the bird to rest for 15 minutes. 6 To make the sauce, put the roasting tin on the stove over medium-high heat. Add the remaining butter to the drippings in the pan, and once it melts add the remaining thyme. Peel and crush the two remaining garlic cloves and add to the pan, then cook for one minute, stirring frequently. 7 Add the wine and scrape up any sticky bits from the bottom using a wooden spoon. Cook for 1-2 minutes. 8 Add the stock, stir well, and allow the sauce to bubble and reduce for five minutes. Taste and season if necessary. 9 Carve your favourite pieces from the chicken and serve with the warm pan sauce. Per Serving 537kcals, 28.4g fat (10.2g saturated), 0.5g carbs, 0g sugars, 65.3g protein, 0g fibre, 0.387g sodium
Top Tip
Make sure your roasting tin is suitable for the hob before making the sauce. If not, simply transfer the drippings to a saucepan.
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LEFTOVER BREASTS: Quick chicken pilaf Serves 2 This recipe uses one leftover breast to feed two people very economically, but can be doubled easily to feed 3-4 people if you have both breasts remaining. 2 tbsp olive oil 1 onion, chopped 1 red pepper, deseeded and chopped 1 red chilli, deseeded and chopped 1 garlic clove, crushed 170g mushrooms, halved 1 courgette, sliced 160g basmati rice 1 tsp ground coriander 1 tsp ground cumin 1 tsp ground cinnamon 150ml coconut milk 400ml hot chicken stock, gluten-free if preferred 1 leftover chicken breast, thinly sliced
Salt and black pepper 2 tbsp fresh coriander, chopped, plus extra to garnish 1 Heat the oil in a saucepan over a medium-high heat and add the onion, red pepper and chilli. Cook for 4-5 minutes, then add the garlic and cook for one minute longer. 2 Add the mushrooms, courgette, rice, ground coriander, cumin and cinnamon. Cook, stirring, for one minute. 3 Pour in the coconut milk and stock. Season and bring to the boil, then reduce the heat and add the chicken pieces. Cover the pan and simmer for 10-15 minutes or until the rice is tender and has absorbed the liquid. 4 Remove from the heat. Stir in the chopped coriander, then cover again and leave to stand for five minutes. Divide between bowls and garnish with extra coriander.
Per Serving 803kcals, 36.6g fat (18.4g saturated), 87.3g carbs, 11.3g sugars, 36.4g protein, 8.3g fibre, 0.841g sodium
x Easy Food 69
16/03/2016 09:54
LEFTOVER CHICKEN LEGS AND THIGHS: Shredded chicken tostadas Serves 2
MAKE IT YOURS: Like it spicy? Add some dried chilli flakes or chopped red chilli to the avocado!
From our guest editor: "I love Mexican food! When I went to Mexico I couldn’t get enough of the guacamole that’s put in front of you wherever you go. This meal is taking Mexican flavours and making them fresh at home. Crunchy shells with chicken and avocado, topped with cheese, sour cream and salsa — heaven!"
Easy Food 72 70 Easy Food
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4 x 15cm flour or corn tortillas 2 avocados, pitted and chopped into 1cm chunks Juice of 1 lime Salt and black pepper 1 x 400g tin of refried beans 2 chicken legs, bones removed and meat shredded 2 chicken thighs, bones removed and meat shredded 100g Cheddar cheese, grated To serve: Romaine lettuce, shredded Sour cream Salsa
1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Line two baking trays with tin foil. Spray both sides of the tortillas with cooking spray, then place on the tray and bake for 7-8 minutes until just crisp. 2 In a bowl, toss the chopped avocado with the lime juice and season well with some salt and black pepper. 3 Spread one quarter of the beans on each tortilla and top with chicken and cheese, then return to the oven and bake for another 7-8 minutes until the chicken is completely warmed through and the cheese has melted. 4 Serve the tostadas immediately, topped with the avocado mixture and some lettuce, sour cream and salsa.
Per Serving 730kcals, 40.7g fat (12.9g saturated), 35.4g carbs, 1.1g sugars, 57.3g protein, 13.6g fibre, 0.636g sodium
MARCH APRIL 2016
16/03/2016 09:55
what's for dinner? chicken recipes
LEFTOVER MIXTURE OF WHITE AND DARK MEAT: Chicken pesto pasta bake Serves 4 ½ a large head of broccoli, chopped into small florets 320g penne pasta ½ tbsp olive oil 1 small red onion, chopped 6 tbsp fresh basil pesto 200ml crème fraîche 250g leftover chicken, mixture of white and dark meat 2 handfuls of baby spinach 100g Gruyère, grated Large handful of breadcrumbs 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Blanch the broccoli in boiling water for one
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minute, then rinse under cold water and drain thoroughly. Set aside. 3 Cook the pasta according to the package instructions. Rinse under cold water, then drain and set aside. 4 Heat the oil in a large pan over a medium heat and cook the onion for 5-6 minutes. 5 Add the pesto and crème fraîche and stir to combine. Add the chicken pieces and heat through for 3-4 minutes, stirring. Add the broccoli and pasta and stir to coat. 6 Layer the bottom of a large baking dish with the spinach. Pour over the chicken mixture, spreading it evenly into the dish. 7 Top with the Gruyère and breadcrumbs. Place in the oven and bake for 20-30 minutes, or until golden and crunchy on top.
Per Serving 652kcals, 23.6g fat (11.4g saturated), 68.5g carbs, 3.4g sugars, 40.7g protein, 2.7g fibre, 0.366g sodium
Easy Food 71
16/03/2016 09:55
To serve: Fresh mint leaves, chopped Fresh coriander leaves, chopped Spring onions, thinly sliced Red chilli, sliced Lime wedges
LEFTOVER CHICKEN CARCASS: Vietnamese chicken noodle soup Serves 4
MAKE IT YOURS: If you don’t have time to make the stock from scratch, just use one litre of shop-bought chicken stock.
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1 chicken carcass 2 onions, roughly chopped 3 carrots, roughly chopped Handful of fresh coriander Salt and black pepper 1 x 4cm piece fresh ginger, peeled and halved 3 tsp light soy sauce 1 tbsp fish sauce 250g rice noodles Juice of ½ a lime 80g beansprouts
1 Pick any last bits of meat off the carcass, including the wing meat, and set aside. Snap the thinnest bones in half. 2 Place the carcass and broken bones into a large pot over a high heat. Add the onions, carrots and coriander and cover with cold water. Add some salt and pepper and bring to the boil. Reduce the heat and simmer for 4-5 hours. Strain the stock through a fine mesh sieve and return to a clean pot over a high heat. 3 Add 600ml of water along with the ginger, soy sauce and fish sauce. Cover and bring to the boil, then reduce the heat to low and simmer for 10 minutes. 4 Meanwhile, cook the noodles according to the package instructions. Separate the noodles with a fork and drain well. 5 Using a slotted spoon, remove the ginger from the broth and stir in the lime juice. 6 Divide the noodles between serving bowls and top with the beansprouts and the last pieces of leftover chicken. Pour over the broth. 7 Scatter each bowl with mint, coriander, spring onions and chilli. Serve with lime wedges on the side for squeezing over. Per Serving 131kcals, 1.6g fat (0g saturated), 19.5g carbs, 1.9g sugars, 9.5g protein, 1.1g fibre, 1.408g sodium
x APRIL 2016
16/03/2016 09:55
cooking for fun
GET CREATIVE IN THE KITCHEN WHEN YOU'VE GOT THE TIME TO SPARE
74-92
IN THIS SECTION GUILT-FREE BAKES P74
Satisfy your sweet tooth with these better-for-you bakes
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AT YOUR SERVICE P80
We go back to basics with our top tips for serving wine
CHALLENGE YOURSELF P82
Master the technique for eggs Benedict and you'll never fail to impress brunch guests
VIVA ITALIA! P84
Enjoy the flavours of Italian cooking with these tasty traditional recipes
TREAT YOURSELF P92
Sink your teeth into this single-serve chocolate chip cookie
Easy Food 73
16/03/2016 13:48
s e k Ba GUILT-FREE
Satisfy your sweet tooth with these better-for-you bakes
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APRIL 2016
16/03/2016 09:56
cooking for fun baking
Strawberry coconut tart Serves 8
For the base: 150g walnuts 70g oats 70g buckwheat flour (or rice flour) ½ tsp baking powder 3 tbsp coconut oil 3 tbsp honey 1 tsp vanilla extract For the filling: 4 large dates 120g coconut oil, melted 250ml almond milk ½ x 400ml tin of coconut milk Zest from 1 orange 50ml honey 1 tbsp vanilla extract Pinch of sea salt
50g brown sugar ½ tsp sea salt 120ml unsweetened almond milk 2 large carrots, peeled and grated 80g sultanas A handful of walnuts, chopped 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5 and line a 12-cup muffin tin with paper cases. 2 Stir together the first six ingredients until combined. 3 Whisk together the next seven ingredients in a separate bowl until combined. Gradually stir in the flour mixture. 4 Stir in the carrots and sultanas. 5 Divide the batter among the muffin cups and sprinkle the walnuts over the tops. Bake for 30-35 minutes until a skewer inserted into the centre comes out clean. Per Serving 197kcals, 9.6g fat (1.1g saturated), 25.3g carbs, 10.6g sugars, 4.5g protein, 3.1g fibre, 0.26g sodium
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For the topping: Fresh strawberries or oranges, sliced Shaved coconut 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and grease a 23cm tart tin with coconut oil. Combine all of the ingredients for the base in a large food processor, whizzing until smooth. 2 Press into the tin and bake for 15-20 minutes until golden brown. Leave to cool completely. 3 Combine the dates with the melted coconut oil in the food processor and whizz until smooth. Add the remaining filling ingredients and whizz again until smooth. 4 Pour the filling into the cooled tart crust and refrigerate overnight or until set. Decorate with sliced strawberries and coconut shavings. Per Serving 552kcals, 45.6g fat (30.2g saturated), 34.5g carbs, 19.1g sugars, 8.2g protein, 4.7g fibre, 0.043g sodium
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Carrot cake muffins Makes 12
1½ tsp bicarbonate of soda ½ tsp ground cinnamon ½ tsp allspice 100g gluten-free pure oats 50g ground almonds 120g gluten-free wholemeal flour 1 egg 60ml olive oil 1 ripe banana, mashed 50g honey
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Easy Food 75
16/03/2016 09:57
60g icing sugar 200g smooth peanut butter Pinch of salt ½ tsp vanilla extract
Peanut butter swirl brownies Makes 12
100g butter, plus extra for greasing 180g plain chocolate, chopped 80g gluten-free flour ½ tsp baking powder 150g caster sugar 3 large eggs 2 tsp vanilla extract For the filling: 40g butter, melted 76 Easy Food
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1 Preheat the oven to 150˚C/130˚C fan/gas mark 2. Butter a 20cm square baking tin and line with parchment paper. 2 Melt the butter and chocolate in a bowl set over a saucepan of simmering water. Remove from the heat and stir until smooth. 3 Whisk together the flour and baking powder in a separate bowl. 4 Whisk the sugar into the chocolate mixture, then gradually whisk in the eggs until smooth. 5 Stir in the vanilla, then stir in the flour until well incorporated. 6 Stir together all of the filling ingredients in a separate bowl. 7 Spread the batter into the pan. Add dollops of the peanut butter filling all over, then use a knife to swirl it through. 8 Bake for 40-45 minutes until a skewer inserted into the centre comes out clean. Leave to cool before slicing. Per Serving 371kcals, 23.5g fat (11.3g saturated), 35.3g carbs, 27.1g sugars, 7.2g protein, 2.2g fibre, 0.203g sodium
APRIL 2016
16/03/2016 09:57
cooking for fun baking
Chocolate banana bread Serves 12
200g wholemeal flour 2 tsp baking powder ½ tsp salt 40g cocoa powder 3 large ripe bananas 250g vanilla-flavoured Greek yoghurt 100g honey 1 tsp vanilla 1 egg 120ml low-fat milk 100g dark chocolate, chopped
1 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. Grease a standard 900g loaf tin and line with parchment paper.
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2 Whisk together the flour, baking powder, salt and cocoa powder in a medium bowl. 3 Mash two of the bananas in a large mixing bowl. Whisk in the yoghurt, honey, vanilla, egg and milk. 4 Gradually stir in the flour mixture until combined. Fold in half of the chocolate pieces. 5 Spread the batter into the tin. Slice the remaining banana and press the slices into the top of the bread. Bake for one hour or until a skewer inserted into the centre of the bread comes out clean. 6 While the bread cools, melt the remaining chocolate in the microwave and use to drizzle over the cooled bread.
Per Serving 191kcals, 4.2g fat (2.5g saturated), 35.5g carbs, 18.6g sugars, 5.6g protein, 3.7g fibre, 0.018g sodium
Easy Food 77
16/03/2016 09:57
One-bowl oaty biscuits Makes 12
200ml unsweetened apple sauce (check out our recipe on p.79) 60g coconut oil, melted 3 tbsp honey 90g wholemeal flour 80g oats 150g mixed dried fruits 60g sliced almonds 1½ tbsp ground flaxseed 1 tbsp chia seeds ½ tsp bicarbonate of soda Pinch of salt
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1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and line a baking tray with parchment paper. 2 Stir together the applesauce, coconut oil and honey in a large bowl until combined. 3 Stir in the remaining ingredients until incorporated. 4 Scoop heaped tablespoon-sized balls of the dough onto the tray, then flatten the tops slightly. Bake for 11-13 minutes until the biscuits are a light golden brown.
Per Serving 184kcals, 8.7g fat (4.6g saturated), 25.1g carbs, 6.3g sugars, 3.6g protein, 3.8g fibre, 0.67g sodium
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APRIL 2016
16/03/2016 09:58
cooking for fun baking 1
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HOW TO MAKE
Unsweetened applesauce 1 Peel 500g of apples. 2 Remove the cores and chop the apples into rough cubes. 3 Add to a saucepan with 60ml water, 3 cloves and 1 cinnamon stick. Simmer on a low heat for 15-20 minutes. Add more water if it starts to dry out, or cook uncovered if there is too much water: you want softened apples with little liquid. 4 Remove the cinnamon stick and cloves and purĂŠe to your desired consistency. www.easyfood.ie
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Easy Food 79
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service
AT YOUR
We go back to basics with our top tips for serving wine
IDEAL TEMPERATURES • As a rule of thumb, serve sparkling wine and rosé as cold as possible. We like to stick a bottle in the freezer for an hour or so before serving – just don’t forget it’s in there! • Fridge temperature is perfect for white wines. To be more specific, the lighter and more acidic the wine, the colder it can be – think Sauvignon Blanc or Riesling. Oaked whites, such as some Chardonnays, are better a little bit warmer, so take them out of the fridge a few minutes before serving. • Lighter red wines such as Pinot Noir, Grenache or Zinfandel are better served a little cooler, so it’s no harm to pop them in the fridge for 20 minutes before serving. • Heavier reds (including Merlot, Shiraz and Rioja) can simply be served at room temperature, bearing in mind that this definition of “room temperature” doesn’t necessarily include central heating or a fireplace. The wine should be ambient, not warm.
CHECKING IF IT’S “CORKED” If you’ve bought a screwcap bottle, you don’t need to worry about the wine being “corked.” However, if your bottles have corks, you should check every one before serving. Do this by pouring a little into a glass and giving it a sniff. If the wine smells musty, mouldy or of damp cardboard, it’s probably corked. Taste the wine to confirm this: corked wine tastes bitter and highly unpleasant.
minutes. The motion of the liquid entering its new vessel allows air to be trapped in the wine, improving its flavour and aroma. It’s almost never a bad idea, unless you have a very old and delicate bottle that might fade in the decanter.
OPENING THE BOTTLE • The type of bottle opener used is down to a personal choice. • Assuming the bottle doesn’t have a screw cap, use the little knife on the ’waiter’s friend’ type of corkscrew, or even a kitchen knife, to cut off the top of the capsule. • We find that the double lever type of corkscrew can make older corks fall apart. Although they take more practice to get used to, we like the the small ’waiter’s friend’ type that have an effective double action to levering out the cork. • If you open a lot of bottles, the much more expensive screwpull lever-type opener might be worth the investment.
WAITER'S FRIEND CORKSCREW
DECANTING Decanting is an easy trick that will greatly improve the taste of full-bodied red wine. Simply pour wine from its bottle into a glass pitcher or wine decanter and allow it to sit for 30-45 80 Easy Food
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DOUBLE LEVER CORKSCREW SCREWPULL CORKSCREW APRIL 2016
16/03/2016 10:10
cooking for fun wine
WHAT GLASSES TO USE
While wine can be enjoyed in any glass, one designed for a specific wine type helps the drinker to better experience its nuances. However, we are thrifty folk here at Easy Food, so we’re not suggesting that you run out and buy several sets; rather, the best thing is to select a glass shape for your favourite style of wine. Below, you’ll see some common glass shapes and the wines that work well in these shapes.
FULL-BODIED red wine
light-BODIED red wine
RosÉ
or spicy red wine
CLEANING GLASSES A very common mistake is a musty glass smell. This can happen anywhere, and can be a result of a cardboard box, time spent in a cupboard (especially if glasses are kept upside down), a rogue tea towel or a dishwasher. To avoid this unpleasant odour, simply wash your glasses by hand using washing-up liquid. Rinse the glasses thoroughly under plenty of warm water to get rid of any soap residue, then either leave them to air-dry or use a fine tea towel or some balled-up kitchen paper.
POURING • Don’t fill glasses too full: a good general rule is to pour the wine to just below the widest point of the glass. • You should get 4-5 glasses out of every bottle.
HOW LONG WILL OPEN WINE LAST? • This will depend largely on the type of wine and how it’s stored after opening. White wines will generally last up to three days, while reds may last up to five. • The good news is that wine will begin to smell and taste vinegary long before it’s old enough to do you any harm.
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Sparkling wine
Light-boded white wine
Fortified sweet wine
• Store open wines in the fridge (or wine fridge if you have one). This will slow down the development of the wine. • For best results, store the wine upright to minimise the surface area exposed to oxygen and stop the bottle with a cork, bottle stopper or ideally a wine preserver. (If you find yourself with none of these, cover the top with cling film!)
WHAT TO DO WITH LEFTOVER WINE This is far from a common problem in Ireland, but it does happen! The best way to avoid waste is to use the wine in your cooking. • Wine can be used to add flavour to stews, casseroles or braises, to make a classic cheese fondue or to deglaze a pan and make a delicious pan sauce for your meat, poultry or seafood. Once bubbling, the alcohol will cook off, meaning the finished dish will be perfectly suitable for children. • If you don’t think you’ll cook with the wine before it turns vinegary, you can freeze it! We like to freeze wine in ice cube trays, then simply throw a cube or two into a pot of simmering stew when needed. To freeze large amounts, pour the wine into a freezer bag and seal completely. Lie the bag flat while it freezes so that it’ll take up minimum room in your freezer. Easy Food 81
16/03/2016 10:10
e g n e l l Cha YOURSELF Master the technique for eggs Benedict and you’ll never fail to impress brunch guests
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cooking for fun challenge yourself
Eggs Benedict
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For the hollandaise sauce: 4 egg yolks 2 tsp lemon juice, freshly squeezed 110g unsalted butter, melted Pinch of cayenne pepper Pinch salt For the eggs Benedict: 8 bacon rashers 4 English muffins, split 2 tsp white vinegar 8 eggs Salt and black pepper Chives, snipped 1 Vigorously whisk the egg yolks and lemon juice together in a glass bowl. Keep whisking until the mixture has thickened and doubled in volume. 2 Place the bowl over a saucepan containing barely simmering water; the water should not touch the bottom of the bowl. Continue to whisk rapidly. Be careful not to let the eggs get too hot or they will scramble. 3 Slowly drizzle in the melted butter, bit by bit, and continue to whisk until the sauce is thickened and doubled in volume. 4 Remove from the heat and whisk in the cayenne pepper and salt. Cover and place in a warm spot until ready to use for the eggs Benedict. If the sauce gets too thick, whisk in a few drops of warm water before serving. 5 Cook the rashers in a medium pan and toast the English muffins. 6 Fill a large pan half full of water and add the vinegar. Bring to a slow boil. 7 Crack one of the eggs into a saucer, being careful not to break it. Gently slide the egg into the pan. Repeat with the remaining eggs. Reduce the heat to a gentle simmer. Poach the eggs for 3½ minutes or until the egg whites are set but the yolks are still soft. Remove the eggs using a slotted spoon and drain on kitchen paper. 8 To assemble, lay the rashers on top of each muffin half, followed by a poached egg. Season with salt and black pepper, then spoon the hollandaise sauce over the eggs. Garnish with snipped chives.
Per Serving 709kcals, 49.8g fat (23.9g saturated), 26.8g carbs, 2.9g sugars, 38.3g protein, 2.1g fibre, 0.582g sodium
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A traditional Roman dish, “cacio e pepe” means “cheese and pepper.” This is a great example of how delicious simple Italian fare can be.
Viva Italia! Enjoy the flavours of Italian cooking with these tasty traditional recipes
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cooking for fun Italian night
Cacio e pepe Serves 2
This is a classic northern Italian recipe. Simple, yet delicious, it’s perfect for vegetarian entertaining and is guaranteed to satisfy even the most dedicated carnivore!
Salt 170g spaghetti 60g unsalted butter, cubed 1 tsp freshly cracked black pepper 70g Parmesan or Grana Padano, finely grated 30g Pecorino, finely grated 1 Bring a large pot of salted water to the boil. Add the spaghetti and and cook according to the package instructions until just al dente. Drain, reserving about 250ml of the pasta cooking water. 2 Meanwhile, melt half of the butter in a large heavy pan over a medium heat. Add the black pepper and cook for one minute. 3 Add half of the reserved pasta water to the pan and bring to a simmer. Add the pasta and the remaining butter. 4 Reduce the heat to low and add the Parmesan or Grana Padano, stirring and tossing with tongs until the cheese has completely melted. 5 Remove the pan from the heat and add the Pecorino, stirring and tossing until the cheese has melted and the sauce coats the pasta. Add more pasta water if sauce seems dry. 6 Transfer the pasta to warm bowls and serve. Per Serving 598kcals, 34.6g fat (21.3g saturated), 48.5g carbs, 0g sugars, 24.9g protein, 0g fibre, 0.864g sodium
Top Tip
If you can’t find Pecorino cheese, don’t worry – just substitute with more Parmesan or Grana Padano.
Aubergine parmigiana Serves 4-6
1.5kg aubergines Salt and black pepper 2 tbsp olive oil, plus extra for frying 4 garlic cloves, crushed 2 x 400g tins of plum tomatoes 150ml red wine Pinch of sugar ½ tsp dried oregano 200g Mozzarella, thinly sliced 125g Parmesan, grated 50g breadcrumbs Handful of basil leaves
1 Cut the aubergines lengthways into 5mm slices, sprinkle with salt and leave in a colander to drain for half an hour. 2 Meanwhile, heat the olive oil in a pan over a medium-high heat and add the garlic. Cook for one minute, then add the tomatoes and red wine. 3 Bring to the boil, crushing the tomatoes against the side of the pan using a wooden spoon. Stir and then reduce the heat slightly. Add the sugar, oregano and some salt and pepper. Simmer gently for 40-45 minutes, stirring occasionally. Use a stick blender to purée the sauce until smooth. 4 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Rinse the aubergines well and dry thoroughly with kitchen paper. 5 Pour enough oil into a frying pan to coat the bottom and place over a high heat. Working in
batches, fry the aubergine slices until golden brown on both sides. Drain on a plate lined with kitchen paper. 7 Lightly grease a baking dish with olive oil. Spread with a thin layer of the tomato sauce, followed by a layer of aubergines, Mozzarella, Parmesan and salt and pepper. Beginning again with the sauce and making sure to reserve some of the Parmesan for the end, repeat these layers to the top of the dish, finishing with a layer of sauce. Sprinkle the breadcrumbs and the last of the Parmesan over the top. 8 Bake for 30 minutes until bubbling and browned. Allow to rest for 10 minutes, then slice and serve. Per Serving 393kcals, 20.9g fat (8g saturated), 31.1g carbs, 13.7g sugars, 21.6g protein, 10.8g fibre, 0.675g sodium
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Garlic and rosemary focaccia Serves 6-8
2 x 7g sachets of active dry yeast 420ml warm water 440g plain flour 60g whole wheat flour 2 tsp salt 4½ tbsp extra-virgin olive oil 6 sprigs of fresh rosemary, leaves picked and chopped 4 garlic cloves, thickly sliced Sea salt flakes 1 In a large bowl, combine the flours and salt. 2 In a bowl or measuring jug, dissolve the yeast in the warm water. Allow to stand for 10 minutes. 3 The yeast should look foamy. 4 Add the yeast mixture to the flours along with two tablespoons of the olive oil. Mix with a sturdy spoon until as smooth as
possible. Turn it out onto a lightly floured surface and knead for 8-10 minutes until smooth and elastic. 5 Add two teaspoons of olive oil to a large bowl. Add the ball of dough and turn to coat on all sides. Cover with a clean tea towel and place it in a warm place for two hours. 6 The dough will have doubled in size. 7 Turn the dough out onto a lightly floured work surface. 8 Push your fist gently but firmly into the centre of the dough to knock any air out. 9 Knead the dough for 1-2 minutes. 10 Drizzle about one teaspoon of olive oil onto a large baking tray and rub it all over. 11 Place the dough on the baking tray, using your fingertips to stretch the dough gently so that it covers the bottom of the tray; it may not reach all the way to the edges. Cover with a tea towel and leave in a warm place to rest for 35-40 minutes.
12 Preheat the oven to 230˚C/210˚C fan/gas mark 8 with a rack in the middle of the oven. Sprinkle the rosemary and garlic evenly over the surface of the focaccia. Poke your fingertips into the dough all over to make dimples. Drizzle 2-3 teaspoons of olive oil all over the loaf, letting the oil pool in the dimples. Sprinkle the loaf with sea salt flakes 13 Place in the oven and immediately reduce the heat to 190˚C/170˚C fan/gas mark 5. Bake for 20-25 minutes, checking after 15; the focaccia is ready when it's golden-brown. 14 Remove from the oven and place on a wire rack to cool slightly. Per Serving 301kcals, 8.7g fat (1.3g saturated), 49g carbs, 0g sugars, 6.6g protein, 2.2g fibre, 0.874g sodium
x MAKE IT YOURS: Adapt this recipe to your taste buy adding toppings other than garlic and rosemary. Try different herbs, sliced olives, sun-dried tomatoes, grated cheese or crispy bacon pieces.
Debbie Duncan “I found this recipe easy to follow. It used everyday storecupboard ingredients, which makes it ideal for my house, and was exact in its timings. I liked the addition of wholemeal flour as it gave the taste an edge. I had this as light lunch with my hubby and kids when they came from school; the delicious smell of the garlic brought them happily to the table to eat it with freshly made tomato sauce for dipping. Only crumbs left means this was a hit, so it will definitely be remade!”
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Panzanella (Italian bread salad) Serves 6
2 garlic cloves, one halved and one crushed 450g Italian bread (such as ciabatta), stale, chopped into bite-sized pieces 3 ripe tomatoes, chopped 1 cucumber, peeled, deseeded and chopped 1 red onion, chopped 2 large handfuls of fresh basil, chopped 4 tbsp olive oil 2 tbsp balsamic vinegar Salt and black pepper
t way to This is a grea bread, e al st up e us have ly but if you on is it d ea fresh br me so g tin as to worth is th . especially for
1 Rub the cut side of the halved clove of garlic around a wooden salad bowl. 2 In the prepared salad bowl, combine the bread, tomatoes, cucumber, red onion, crushed garlic and fresh basil. 3 Add the olive oil and balsamic vinegar, season and toss to coat. Serve at room temperature. Per Serving 284kcals, 16.5g fat (11.5g saturated), 39.1g carbs, 4.8g sugars, 7.3g protein, 3g fibre, 0.502g sodium
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larder luck counter intelligence
Vanilla panna cotta Makes 4
3 gelatine leaves 250ml milk 250ml double cream 1 vanilla pod, split lengthways, seeds scraped out 25g caster sugar To serve: Dark chocolate, grated Fresh berries 1 Soak the gelatine leaves in a little cold water until soft. 2 Place the milk, cream, vanilla pod and seeds and sugar into a pan and bring to a gentle simmer. Remove the vanilla pod and discard. 3 Squeeze the excess water out of the
gelatine leaves, then add to the pan. Immediately remove the pan from the heat. Stir until the gelatine has dissolved. 4 Divide the mixture between four ramekins and leave to cool. Place into the fridge for 2-3 hours until set. 5 To serve, turn each panna cotta out onto a serving plate or serve right in the dishes. Grate over a little dark chocolate and garnish with fresh berries.
Per Serving 274kcals, 24.8g fat (15.4g saturated), 11.2g carbs, 9.2g sugars, 3.4g protein, 0g fibre, 0.054g sodium
Cook with us on TV3!
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Better than bolognese Serves 6
1kg stewing beef or brisket, cut into large chunks Salt and black pepper 2 tbsp olive oil 1 carrot, chopped 1 onion, chopped 1 celery stick, chopped 3 garlic cloves, crushed 100ml red wine 3 tbsp tomato purĂŠe 2 x 400g tins of chopped tomatoes 900ml water 1 beef stock cube 2 dried bay leaves 450g spaghetti To serve: Parmesan, grated A handful of fresh parsley, chopped
1 Pat the beef dry and sprinkle liberally with salt and pepper. Heat one tablespoon of the oil in a large pot over a medium-high heat and brown the meat on all sides. Remove from the pan and set aside. 2 Reduce the heat and add the remaining oil. Add the carrot, onion and celery and cook for 7-10 minutes until soft. 3 Add the garlic and cook for another minute. 4 Pour in the wine and bubble until it has nearly evaporated. 5 Add the remaining ingredients, including the beef and any juices it has released. 6 Increase the heat and bring to a simmer. Cover with a lid, reduce the heat and cook for two hours until the sauce is thick and the beef is tender. 7 Shred the beef with two forks. 8 Bring a pot of salted water to the boil and cook the spaghetti according to the package instructions.
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9 Drain the pasta, reserving about 180ml of the cooking water. 10 Add the pasta to the sauce with the reserved water, tossing to coat for 1-2 minutes until the sauce thickens. 11 Serve hot topped with grated Parmesan and chopped parsley. Per Serving 638kcals, 17.5g fat (5.1g saturated), 52.2g carbs, 6g sugars, 62.9g protein, 2.9g fibre, 0.682g sodium
Cook the
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APRIL 2010 2016 AUGUST/SEPTEMBER
16/03/2016 10:26
2016 IRISH QUALITY
FOOD & DRINK Awards
ENTRIES NOW OPEN!
The 2016 Irish Quality Food and Drink Awards and the Irish Café Quality Food Awards are now open for entries!
Irish Quality Food and Drink Awards All retailers, food producers and manufacturers across the Republic of Ireland and Northern Ireland are invited to enter products for the chance to achieve industry acclaim in these prestigious awards. Now in their fourth year, the awards recognise excellence in products available to Irish consumers and, with new categories for 2016, there are even more opportunities to impress the team of expert judges. The IQFAs are also sponsored by the Coeliac Society of Ireland, who will play an important role during the stringent judging process of the ‘Free From’ categories. As a media partner again this year, we at Easy Food are proud to support the IQFAs and encourage Irish producers to use this event as a platform to reach new industry professionals, food experts and consumers. Full category descriptions are available at irish.qualityfoodawards.com.
Irish Café Quality Food Awards Does your product have what it takes to win an Irish Café Quality Food Award? These awards, now in their second year, recognise excellence in foodservice across Ireland. Group Events Manager Lara Newton says, “We were absolutely delighted with the response to the Irish Café QFAs in their inaugural year in 2015, and are so pleased to be preparing a fabulous event for 2016. As last year’s winners can testify, picking up an Irish Café Quality Food Award is a powerful marketing tool, with many winners using the awards’ logos on their packaging and in national press, television, social media and outdoor advertising.” Full category descriptions are detailed at irishcafe.qualityfoodawards.com.
IrishQualityFoodAwards @IrishQFAs #IQFA
Entries accepted until 25 May. Judging will take place from 23 June to 15 July at the Dublin Institute of Technology’s School of Culinary Arts and Food Technology, with results announced in September.
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Easy Food 91
16/03/2016 11:07
Treat
YOURSELF!
Sink your teeth into this single-serve chocolate chip cookie
Just-for-one chocolate chip cookie
⅛ tsp bicarbonate of soda 30g plain flour 2 tbsp chocolate chips To serve: Vanilla ice cream
Serves 1 lucky person
30g butter 1 tbsp sugar 1 tbsp brown sugar 2 drops vanilla extract Pinch of salt 92 Easy Food
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1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. 2 Place the butter in a medium microwavable bowl and microwave on high for 10-15 seconds or until melted. 3 Add both of the sugars along with the
vanilla and whisk for at least one minute. 4 Whisk in the salt, bicarbonate of soda and flour. Stir in the chocolate chips. 5 Scrape the batter into a 180ml ramekin. Bake for 15-18 minutes or until the top is golden-brown and firm. 6 Allow the cookie to cool slightly for 3-4 minutes, then top with a scoop of vanilla ice cream and enjoy.
Per Serving 551kcals, 32.6g fat (20.5g saturated), 62.1g carbs, 35.1g sugars, 3.4g protein, 2.3g fibre, 0.49g sodium
APRIL 2016
16/03/2016 10:27
kids' kitchen A GO-TO GUIDE FOR BUDDING YOUNG COOKS
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IN THIS SECTION SOUP FOR THE SOUL P94
Our Home Ec expert gives us her best tips for making soup
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COOKING WITH KIDS P96
Teach your kids basic kitchen skills and set them up for a lifetime of good home cooking
EASY JUNIORS P103 These turkey and vegetable skewers make an easy but delicious lunch
Easy Food 93
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Home EC JC EF30.qxd
types of rice • Long grain rice – these long and
Stock
Stock is a well-flavoured liquid made by simmering meat, bones (chicken, beef or fish) and/or vegetables in water. This water is strained and used as the base for soups. Stock can be frozen for use at a later date. You can also purchase chicken, beef, vegetable or fish stock cubes from a supermarket. The stock is going to affect the soup greatly in terms of flavour, so use homemade stock if at all possible. Homemade stock is also lower in salt and naturally gluten-free.
What makes a good soup? • A soup should have a good flavour of the main ingredient, e.g. parsnip and apple soup should have a strong flavour of parsnip. • It should be seasoned properly.
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Rice
slender grains are four to five times as long as they are wide. The perfect
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oup is one of the most versatile and nutritious dishes when made correctly – a quick, hot meal that offers plenty of health benefits. Good soups include fresh, low-fat ingredients and a minimum of salt and extra fat. Soup can be a rich source of many vitamins, and those made with beans or lentils provide protein and fibre. Soups can be thin or thick. Examples of thin soups are consommés and broths. Thick soups acquire their distinct consistency when the vegetables are puréed at the end of cooking. If the vegetables used will not give a thick enough consistency, then cornflour or flour can be used to thicken the soup.
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choice for side dishes, main dishes or salad recipes. • Short grain rice – these almost round shaped grains tend to cling together 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 make parboiled rice. Somewhat firmer in texture, it separates easily when cooked. • 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.
Chicken with rice, lemon and garlic
• It should be served piping hot. • There should be no grease floating on the surface of the soup. • It should have a good colour and texture. A thick soup should coat the back of your spoon.
Ideas for garnishing soup
• Chopped herbs, e.g. parsley, chives or coriander • Grated cheese • Cream, yoghurt or crème fraîche • Croutons • Crispy bacon
Top tips for making soup
• Buy vegetables that are in season, meaning that they are at their most plentiful and very flavourful. This will mean that your soup will taste better and also work out much cheaper. • Try to buy vegetables that are locally produced: these will be as fresh as possible, maximising vitamin content.
Serves 4 1tbsp olive oil 4 chicken breasts, skinned and cut into chunks 1 onion, chopped 3 garlic cloves, chopped 420g cooked brown rice 4tbsp lemon juice 750ml hot chicken stock 1 lemon, quartered 1 cup cooked peas salt and pepper freshly chopped parsley, to garnish Equipment: Tablespoon, sharp knife, chopping board, measuring jug, cup, weighing scales, large frying
• Always sauté or roast the vegetables before you add the stock. This will maximise their flavours. • Allow the mixture to come to the boil, and then simmer gently. • Soup freezes very well, so it’s a good idea to make it in bulk and freeze individual portions. 26 Easy Food • If you want your soup to be glutenfree, use vegetables that will thicken naturally when puréed – potatoes and root vegetables are great for this. If you’re using shop-bought stock, you will also need to ensure this is gluten-free, as not all brands are.
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
When are vegetables in season?
The handy chart on the next page from An Bord Bia shows the seasonality of fruits and vegetables here in Ireland; the dark pink spaces indicate the months when the ingredients are in season.
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Carbs Sodium
kids’ kitchen home economics PRODUCE
JAN
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VEGETABLES Asparagus Aubergines Beetroot Broad beans Broccoli Brussels sprouts Butterhead lettuce Cabbage Carrots Cauliflower Celery Chinese leaves Courgettes Cucumber Endive Fennel French beans Iceberg lettuce Kale Kohl-rabi Leeks Lollo rosso Mangetout Marrows Mushrooms Onions Parsnips Peas Peppers Potatoes Radicchio Radish Rhubarb Runner beans Spring onions Shallots Spinach Swedes Sweetcorn Tomatoes Turnips HERBS Basil Chives Coriander Dill Mint Parsley Sage Thyme FRUIT Apples: cooking Apples: eating Blackberries Blackcurrants Blueberries Gooseberries Loganberries Raspberries Strawberries Tayberries
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kids’ kitchen cooking with kids
SKILLS:
Using the grill Measuring with spoons Opening tins Grating cheese
Pitta pizzas Makes 4 4 large pitta breads 4 tbsp tomato purée 2 tsp mixed herbs 2 tomatoes, sliced 1 x 198g tin of sweetcorn 4 slices of ham, torn into small pieces 50g Cheddar 1 Turn the grill on to a high heat. 2 Spread each pitta bread with one tablespoon of tomato purée. Sprinkle over the mixed herbs, then lay on the tomato slices. 3 Carefully open the tin of sweetcorn. Hold a sieve over the sink and empty the tin of sweetcorn into the sieve so the sweetcorn can drain. 4 Divide the sweetcorn and the pieces of ham between the pittas. 5 Grate the Cheddar and sprinkle it over the tops of the pittas. 6 Place the pittas under the grill until the cheese is golden and bubbling. Per Serving 287kcals, 4.6g fat (1.7g saturated), 44.5g carbs, 6.8g sugars, 16.3g protein, 7.1g fibre, 0.461g sodium
Simple fruit scones Makes 8 225g self-raising flour Pinch of salt 50g very cold butter, cut into cubes 25g caster sugar 50g sultanas 120ml milk, plus extra for brushing 1 Preheat the oven to 220˚C/200˚C fan/ gas mark 7. Brush a baking tray with some melted butter to grease it. 2 Measure out the flour and salt in a mixing bowl. Add the butter and use your fingertips to rub it together with the flour until the mixture looks like breadcrumbs. Stir in the sugar and sultanas. 3 Add the milk to the mixture and stir everything together. Knead the mixture together with your hands until you have formed a stiff dough. 4 Use a rolling pin to roll out the dough gently until it is 2cm thick. Cut out shapes with pastry cutters dipped in flour. 5 Put the scones on the baking tray and brush them with milk. Put them in the oven for 12-15 minutes until golden. Carefully transfer them to a wire rack and allow to cool for 5-10 minutes. Per Serving 171kcals, 5.7g fat (3.4g saturated), 26.5g carbs, 4.9g sugars, 3.5g protein, 0.8g fibre, 0.063g sodium
SKILLS:
Turning on the oven Weighing and measuring ingredients Rubbing together flour and butter Kneading Rolling out dough Using pastry cutters
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SKILLS:
Turning on the oven Slicing chicken Cracking an egg Coating in breadcrumbs
Chicken goujons Serves 4 50g plain flour Salt and black pepper 2 eggs 100g breadcrumbs 50g Parmesan, grated 3 chicken fillets 2 tbsp sunflower oil
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1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Place the flour in a mixing bowl with a little salt and pepper. 3 Crack the eggs into another bowl and beat with a fork. 4 Mix the breadcrumbs and the Parmesan in another bowl. 5 Cut each chicken fillet into 4-5 strips, being careful with the knife. 6 Working one at a time, toss the chicken strips in the flour, then remove and shake off the excess flour. 7 Next, dip each chicken strip in the beaten egg. Remove from the egg and let any extra egg drip off. 8 Toss the strips in the breadcrumb mixture.
Gently shake off any crumbs that don’t stick. 9 Put the chicken goujons onto a plate. Wash your hands thoroughly because you've been handling raw chicken. 10 Place a large baking tray in the preheated oven for two minutes. Ask an adult to remove it and drizzle the base of it with the oil. 11 Carefully place the goujons on the tray in a single layer. Bake in the oven for 1520 minutes, using tongs to turn them over halfway through. When they are golden brown and completely cooked, remove from the oven and serve immediately. Per Serving 430kcals, 20.4g fat (5.4g saturated), 20.9g carbs, 1.4g sugars, 39.2g protein, 1.2g fibre, 0.418g sodium
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kids' kitchen cooking with kids
SKILLS:
Using the hob Hard-boiling eggs Peeling eggs Mixing Spreading Chopping
Egg salad sandwiches Makes 4 6 eggs 2 tbsp mayonnaise Salt and black pepper 1 celery stalk Small handful of chives
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Butter, at room temperature 8 slices wholegrain bread 1 head of baby gem lettuce, washed 1 Put the eggs in a saucepan and add enough cold water to cover them by about 2cm. 2 Put the pan over a medium-high heat and start timing as soon as the water reaches a fast simmer. Let the eggs cook for eight minutes, then remove from the heat. 3 When the eggs are cooked, carefully pour out most of the hot water, leaving the eggs in the pan. Set the pan in the sink under cool running water for a few minutes until the eggs are barely warm. 4 Peel the shells off the eggs. 5 In a large bowl, mash the eggs and mix in
the mayonnaise. Season with salt and black pepper. 6 Chop the celery into small chunks. Use a scissors to snip the chives. Add the celery and chives to the eggs. Stir to combine well. 7 Spread the butter on the slices of bread. Lay a bed of lettuce leaves on four slices of bread. Spoon the egg mixture on top of the lettuce. Use the remaining slices of bread to top the sandwiches.
Per Serving 324kcals, 17.3g fat (6.3g saturated), 27.2g carbs, 5.6g sugars, 14.9g protein, 4.8g fibre, 0.484g sodium
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SKILLS:
Zesting citrus fruit Turning on the oven Greasing and lining a cake tin Using an electric mixer Creaming butter and sugar Testing cake “doneness”
Lemon loaf cake Serves 8 125g butter, softened, plus extra for greasing 150g caster sugar Zest and juice of 1 large lemon 2 eggs 190g self-raising flour, sifted 120ml milk 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Melt some butter and brush it all over the insides of a 6cm deep, 19cm x 10cm loaf tin. This is called greasing the tin. 3 Place the tin onto a sheet of parchment paper and cut a strip a little longer and thinner than the tin. Place this strip inside the tin, pressing it down into the corners and making sure there is a little extra sticking out at either end. This is called lining the tin. 4 Using an electric mixer, cream together the butter, 100g of the sugar and the lemon zest until light and fluffy. Add the eggs, one at a time, beating well after each one. 5 Add half of the flour and half of the milk to the egg mixture. Gently stir to combine. Fold in the remaining flour and milk. 6 Spoon the mixture into the prepared loaf tin. Bake for 45-50 minutes or until a skewer inserted into the centre comes out clean. 7 In a small bowl, stir together the remaining sugar and the lemon juice. Pour over the hot lemon loaf cake while it’s still in the tin. 8 Allow the cake to cool in the tin. When it’s cool, use the sticking-out pieces of parchment paper to help you get the cake out of the tin. Per Serving 294kcals, 14.3g fat (8.6g saturated), 38.4g carbs, 19.8g sugars, 4.5g protein, 0.8g fibre, 0.113g sodium
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16/03/2016 11:20
kids’ kitchen easy juniors
EASY JUNIORS
These turkey and vegetable skewers make an easy and delicious lunch
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juniors
ep! and ke Cut out
:-)
Easy Food
SWEET CHILLI TURKEY SKEWERS
1
2
Serves 4
2 tbsp soy sauce (or tamari for gluten-free) 4 tbsp sweet chilli sauce 1 tsp sesame oil 400g turkey breast, chopped into bite-sized pieces 1 red pepper and 1 yellow pepper, deseeded and cut into bite-sized pieces 100g button mushrooms 2 red onions, cut into bite-sized pieces 8 skewers, soaked in water if wooden 1 In a wide bowl, mix the soy sauce, sweet chilli sauce and sesame oil together. 2 Add the turkey to the bowl, toss to coat and allow to marinate in the fridge for 30 minutes. 3 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6. Line a baking tray with parchment paper. Arrange the other ingredients into bowls so they're easy to thread onto the skewers. 4 Thread the turkey pieces and vegetables onto the skewers, alternating them so they look nice and colourful. Place the skewers onto the baking tray. Pour over the sweet chilli sauce and bake for 25 minutes or until the turkey pieces are completely cooked. Ask an adult to turn them once or twice during the cooking time.
3
4
Per Serving 195kcals, 3.1g fat (0.5g saturated), 22.1g carbs, 7.7g sugars, 19.7g protein, 3.2g fibre, 1.472g sodium
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Top Tip
You can easily replace the turkey in this recipe with chicken or pork fillet.
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make it healthy! GIVE YOUR BODY THE LOVE IT DESERVES
106-120 IN THIS SECTION
15 WAYS WITH HEART-HEALTHY FOODS P106 New ways with avocados, whole grains and tomatoes
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EAT YOUR HEART HEALTHY P110 We show you how to use heart-healthy ingredients in everyday meal options
Easy Food 105
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5 ways with
heart-healthy foods
Quinoa-stuffed avocados Serves 2 for lunch or 4 as a side Preheat oven to 190˚C/170˚C fan/gas mark 5. Cut 2 ripe avocados in half and remove the pits. With a small knife, gently cut the avocado flesh into a grid, without cutting too near the skin. Scoop most of the avocado flesh into a medium-large bowl, reserving the skins. To the avocado in the bowl, add 260g cooked quinoa, 40g Feta, ½ a chopped red onion, 1 chopped tomato and a pinch of salt. Stir until well combined. Scoop the mixture back into the avocado skins and sprinkle a little extra Feta on top of each one. Place in a roasting tin, leaning against the sides to keep upright. Bake for 10-12 minutes or until the Feta is lightly browned.
Avocado and cider vinegar dressing Serves 4 In a bowl, combine 4 tbsp mayonnaise, ½ a ripe avocado, 1 tbsp apple cider vinegar, 2 tsp olive oil, ½ tsp dried thyme and a pinch each of garlic powder, mustard powder and dried basil. Whisk until creamy and smooth.
Baked eggs in avocados Serves 4 Preheat the oven to 220˚C/200˚C fan/gas mark 7. Halve 2 avocados and remove the pits. Scoop out about 1½ tbsp of avocado from each half, creating a larger cavity. Place the avocado halves into a baking dish and gently crack 1 medium egg into each cavity. Place in the oven and bake for 15-20 minutes. Sprinkle with salt and pepper and add your choice of toppings; we like 106 Easy Food
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s o d a c o v A
crumbled crispy bacon and hot sauce, or goat’s cheese and chopped coriander.
Avocado and coconut popsicles Makes 10 In a blender or food processor, combine the flesh of 2 large avocados with 1 x 400ml tin of full fat coconut milk and 3 tbsp honey. Taste and add extra honey as desired. Pour the mixture into popsicle moulds until almost full. Place a layer of foil over the moulds, followed by the mould covers. Insert a wooden lollipop stick into each mould. Place in the freezer for at least three hours or until solid. Place 220g dark chocolate and 120ml coconut oil in a bowl set over a pan of simmering water (making sure the bottom of the bowl doesn’t touch the water) and melt together until smooth. Unmould the frozen popsicles and dip them into the
melted chocolate. Sprinkle with chopped pistachios if desired. Enjoy immediately, or store in the freezer until ready to serve.
Guacamole salad Serves 4 Use a blender or stick blender to whizz the zest and juice of 2 limes, 1 deseeded, chopped jalapeño, 1 crushed garlic clove, 1 tbsp honey, 80ml olive oil and some salt and black pepper until creamy and smooth. In a large serving bowl, combine 4 generous handfuls of rocket, 2 chopped ripe avocados, 200g halved cherry tomatoes, ½ a chopped red onion, a large handful of chopped coriander, a large handful of roughly crushed tortilla chips and ½ a tin of drained and rinsed black or kidney beans. Pour the dressing over the top and toss to coat everything. Serve immediately. APRIL 2016
16/03/2016 11:24
Bulgur wheat tabbouleh Serves 6 Place 225g bulgur wheat in a heat proof bowl and pour boiling water all over it so it is submerged. Set the bowl aside for 30 minutes to allow the bulgur wheat to soften, then drain through a sieve. Transfer to a large salad bowl. Add 250g halved cherry tomatoes, 1 peeled and diced cucumber, 5 sliced spring onions, 1 large bunch of chopped fresh parsley, 15 chopped fresh mint leaves, the zest and juice of 2 lemons, 120ml extra-virgin olive oil and a pinch of salt. Toss it all together thoroughly and serve.
Whipped banana porridge with peanut butter and jam Serves 2 Place 100g pure rolled oats and 250ml water in a saucepan over a medium heat. Once boiling, reduce the heat to low and cook until almost all the water is absorbed. Turn off the heat. Peel and mash 1 extraripe banana and add to the oats; whisk vigorously for one minute or until everything is hot and the oats are fluffy. Divide between two bowls and top each with 1 tbsp peanut butter and 1 tbsp strawberry jam. Sprinkle with hemp or chia seeds, if desired.
Pearl barley salad with spinach and Feta Serves 2 Heat 1 tbsp olive oil in a large pan over a medium-high heat. Add 1 chopped red onion and cook for 3-4 minutes. Add 4 crushed garlic cloves, 1 tsp ground cardamom and the zest and juice of 1 lemon and cook for 30 seconds. Add 4 handfuls of baby spinach and cook for 30
5 ways with
heart-healthy foods
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Whole s n i a r g seconds, stirring, until wilted. Add 300g cooked pearl barley, 60g crumbled Feta, 30g sliced almonds and 70g raisins. Season to taste. Serve topped with chopped fresh parsley and some lemon wedges for squeezing over the top.
Sriracha and lime popcorn Serves 2-4 In a large, heavy pot with a lid, melt 2 tbsp coconut oil over a medium-high heat. Add 3-4 popcorn kernels and put on the lid. Once the first kernel pops, the oil is ready. Add 120g popcorn to the pot, put on the lid and give the pot a vigorous shake. Cook the popcorn, shaking the pot every 30 seconds, until the popping has stopped almost completely and the popcorn is done. Stir 1 tbsp coconut oil and 1-1½ tsp sriracha hot sauce (or Tabasco sauce) together in a bowl and microwave for 12-15 seconds until melted. Transfer the popcorn to a large bowl. Grate the zest of 1 lime over the popcorn.
Sprinkle with salt to taste, then drizzle with the sriracha mixture and toss to coat evenly.
One-pot mushroom rice Serves 6 Heat 1 tbsp olive oil in a large pot or casserole over a medium heat. Add 1 chopped onion and cook for 4-5 minutes, stirring frequently, until translucent. Add 2 crushed garlic cloves and cook for 30 seconds, then add 450g sliced chestnut mushrooms, 2 tsp soy sauce (or tamari for gluten-free) and ½ tsp dried thyme. Cook for 5-6 minutes, stirring occasionally, until the mushrooms are tender and browned. Season to taste. Stir in 150g brown rice and 350ml gluten-free vegetable stock. Bring to a boil, then turn the heat to low and simmer, covered with a lid, for 45 minutes or until the rice is cooked through. Stir in 30g butter until melted. Garnish the rice with fresh parsley or chives and serve immediately. Easy Food 107
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5 ways with
heart-healthy foods
Tomato pesto gratin Serves 4 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Halve 4 large tomatoes (regular or plum) and scoop out the seeds and flesh. (Keep this to add to a soup, salsa or pasta sauce.) Place the scooped-out tomatoes in a baking dish deeper than they are high. Pour over 2 tbsp olive oil. Toss to coat and then arrange neatly. Sprinkle 1 tsp garlic powder over the tomatoes and season generously. Bake for 12-15 minutes. Remove the tomatoes from the oven and increase the temperature to 200˚C/180˚C fan/gas mark 6. Fill each tomato half with 1 tbsp pesto and top each with 1 tbsp grated Mozzarella. Press 1-2 tbsp breadcrumbs onto each tomato half. Return to the oven and bake for another 20 minutes or until the breadcrumbs are golden and crisp.
Spaghetti aglio e oglio with cheesy tomatoes Serves 4 Turn the grill on to a high heat. Cut 3 large tomatoes into 4-5 slices each. Lightly grease a baking tray with oil and arrange the tomato slices on top of it. Season each slice with salt and pepper. Divide 200g grated Mozzarella and 40g grated Parmesan evenly amongst the slices. Place the tomatoes under a hot grill for 4-5 minutes until golden and bubbly. In a small saucepan over a medium heat, warm 4 tbsp olive oil, 6 crushed garlic cloves and ½ tsp dried chilli flakes until fragrant. Add the warmed oil, a large handful of chopped fresh basil leaves and 100g grated Parmesan to 350g cooked spaghetti and toss. Season to taste, 108 Easy Food
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s e o t a m o T
then divide between four plates and top each with a few cheesy tomato slices.
Mexican rice Serves 6 Heat 1 tbsp olive oil in a large pan over a medium heat. Add 1 chopped onion and 1 deseeded, chopped green pepper and cook for 3-4 minutes, stirring frequently, until the onions have become translucent. Add 2 crushed garlic cloves and cook for 30 seconds. Stir in 270g rice and cook for 2-3 minutes until toasted. Pour in 230g tomato passata and 360ml gluten-free vegetable stock. Bring to a simmer. Stir in 1 x 198g tin of sweetcorn, 2 chopped carrots, ½ tsp chilli powder and ½ tsp cumin. Season with salt and black pepper. Bring to a boil, then cover, reduce the heat and simmer for 14-16 minutes until the rice is cooked through. Stir in 2 chopped tomatoes. Garnish with fresh coriander, if desired.
Quick spiced tomato relish Makes about 1l Heat 1 tbsp olive oil in a large saucepan over a medium-high heat and cook 2 chopped onions and 3 crushed garlic cloves for one minute. Add ½ tsp celery salt, 1 tsp cayenne pepper, 1kg chopped ripe tomatoes, 60ml red wine vinegar,
2 tbsp honey and 60ml water and stir to combine. Cook over a medium-low heat for 10-12 minutes or until the onion is cooked through. Taste and add extra salt, pepper or honey as needed. Cook for another five minutes, then remove from the heat. Allow to cool, then transfer to sterilised jars and keep in the fridge.
Baked fish with cherry tomatoes and leeks Serves 4 Preheat the oven to 200˚C/180˚C fan/ gas mark 6. In a small bowl, combine 80g breadcrumbs with 1 tsp chopped fresh rosemary and 1 tbsp olive oil. Place 4 fillets of white fish on a baking tray. Spread about ¼ tbsp Dijon mustard on each fillet and sprinkle with the breadcrumbs, pressing them on with your fingertips so they stick. Bake for 10-12 minutes until the fish is opaque throughout and flakes easily. Meanwhile, heat 1 tbsp olive oil in a large pan over a medium-high heat. Add 2 chopped leeks, 2 crushed garlic cloves and 120ml vegetable stock or water. Cook for 4-5 minutes until tender and the liquid has almost completely evaporated. Stir in 250g halved cherry tomatoes and some salt and pepper. Serve with the fish.
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EAT YOUR
heart healthy We show you how to combine heart-healthy foods into everyday meals
12 HEART-HEALTHY SUPERHEROES
1
Avocados
These fruits are full of monounsaturated fatty acids, which help lower cholesterol levels and prevent blood clotting. They also contain potassium, which helps to control blood pressure, and magnesium, which has been associated with a lower risk of heart disease in men. Adding avocado to your meal can also help to increase satiety and satisfaction, helping with weight management – another way to keep your heart healthy.
2
Dark chocolate
Because of the flavanoids – antioxidants that can help suppress LDL, or “bad” cholesterol – in dark chocolate, a square or two may decrease your risk of stroke. It can also keep your heart strong by preventing atherosclerosis, the hardening of arteries that can lead to heart attack or stroke. Just remember to stick to dark and choose one with a cacao content of at least 70 percent.
3
Oily fish
Omega-3 fatty acids have a reputation for reducing the risk of cardiovascular disease. The polyunsaturated fatty acids found in fatty fish lower blood pressure and resting heart rate, and may also improve vascular function and lower inflammation. Add salmon, mackerel or tuna to your plate at least once every week.
4
Garlic
Not only does garlic add flavour, it also reduces cholesterol and blood pressure and improves blood flow.
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5
Kale
Among its many health benefits, kale is especially good for heart health. The leafy green is a great source of alphalinolenic acid, an omega-3 fatty acid that’s known to improve heart health. It’s also got inflammation-fighting phytonutrients that can help prevent plaque formation on your arteries. In addition, kale is rich in lutein, a nutrient that’s been shown to protect against the hardening of the arteries that can lead to heart attack or stroke.
6
Nuts
Eating nuts every day decreases the risk of dying from heart disease. They contain unsaturated fats, which lowers “bad” cholesterol and increases the good kind. Walnuts, in particular, contain those all-important omega-3 fatty acids.
7
Olive oil
Olive oil, a daily staple in Mediterranean cuisine, contains monounsaturated fatty acids, helping to lower cholesterol levels and prevent blood clotting. It’s also loaded with vitamin E, a free radical-fighting vitamin.
8
Oranges and grapefruits
These citrus fruits are beneficial for your heart, thanks to pectin and potassium. Pectin, a soluble fibre, blocks the absorption of cholesterol and prevents the scarring of heart tissue, while potassium helps to keep blood pressure in check.
9
Red wine
While alcohol in general has been shown to increase “good” HDL cholesterol, red wine in particular – due to its polyphenol content – is a heart-healthy drink that may help prevent cardiovascular disease. If you don’t like wine, dark beers such as Guinness tend to contain many of the same good-for-you polyphenols.
10
Whole grains
Whole grains (such as wholegrain bread and pasta, popcorn and brown rice) contain fibre, which is associated with a decreased risk of cardiovascular disease. Whole grains high in soluble fibre, such as porridge, also decrease LDL cholesterol and blood pressure, while those high in insoluble fibre, like whole-wheat bread, also help to lower blood pressure.
11
Potatoes
As long as they're not deep-fried, potatoes are good for your heart. They're rich in potassium, which can help lower blood pressure, and high in fibre, which can lower the risk for heart disease.
12
Tomatoes
Tomatoes are an excellent source of the antioxidant lycopene, a carotenoid that may help get rid of "bad" LDL cholesterol, keep blood vessels open and reduce the risk of heart attack.
APRIL 2016
16/03/2016 11:59
make it healthy heart-healthy foods
ORANGES + AVOCADO + OLIVE OIL
Orange, fennel and avocado salad Serves 4 For the vinaigrette: 4 tbsp olive oil 1 tbsp white wine vinegar ½ tbsp lemon juice 1 tsp honey ½ tsp wholegrain mustard Salt and black pepper For the salad: 4 oranges, skins and pith removed, sliced 4 blood oranges (or use all regular oranges), skins and pith removed, sliced ½ a fennel bulb, thinly sliced ½ red onion, thinly sliced 2 avocados, sliced Fennel fronds, to serve
1 Place all of the vinaigrette ingredients in a jar. Close tightly and shake to combine into a dressing. 2 Place the orange slices in a large mixing bowl. Add the thin slices of fennel and red onion and drizzle with the vinaigrette. Gently toss to combine. 3 Divide between serving plates. Top with the sliced avocado and some fennel fronds.
is a This salad e dish vibrant sid or for chicken white fish!
Per Serving 522kcals, 34.3g fat (6.2g saturated), 57.1g carbs, 37g sugars, 6g protein, 16.9g fibre, 0.085g sodium
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From our guest editor: "Orange and fennel is a perfect match and with the addition of avocado, this makes a wonderful light and lovely salad. It is also a beautiful looking dish and would be a great one to serve to guests!"
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Easy Food 111
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AVOCADO + OILY FISH + OLIVE OIL + WHOLE GRAINS
Avocado tuna salad on wholegrain toast Makes enough for 2 toasts 1 x 160g tin of tuna packed in olive oil, drained ½ a ripe avocado, roughly chopped ½ a small red onion, finely chopped 1 tbsp olive oil ½ tsp dried chilli flakes 2 tsp lemon or lime juice 1 tsp lemon or lime zest 2 tbsp fresh coriander, chopped Salt and black pepper 2 slices wholegrain bread, toasted 1 Place all of the ingredients except for the toast into a bowl. 2 Mix with a fork, mashing the avocado and breaking up the chunks of tuna as you go, until well combined. 3 Add more oil, salt and pepper to taste. Spread onto wholegrain toast and serve. Per Serving 344kcals, 24.1g fat (4.1g saturated), 19.4g carbs, 3.5g sugars, 14.8g protein, 6.1g fibre, 0.382g sodium
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APRIL 2016
16/03/2016 12:04
make it healthy heart-healthy foods
KALE + TOMATOES + OLIVE OIL + WHOLE GRAINS
Kale and tomato breakfast wraps with runny eggs Serves 4 2 tbsp olive oil 300g cherry tomatoes, halved 2 shallots, chopped 2 garlic cloves, chopped ½ tsp dried thyme Pinch of dried chilli flakes (optional) 5 large kale leaves, stems removed, chopped Salt and black pepper 4 tbsp fresh basil leaves, chopped 1 tbsp vinegar 4 large eggs, at room temperature 4 whole-wheat tortillas 4 tbsp plain hummus
whites are just set but the yolks are soft, then remove with a slotted spoon and drain on kitchen paper. 4 Briefly warm the tortillas in the microwave until warm and flexible. 5 Put the tortillas on plates. Spoon one tablespoon of hummus on each tortilla and spread to cover. Divide the kale mixture over the tortillas. 6 Using a slotted spoon, lift each egg from the water and drain on kitchen paper. Put the eggs on top of the kale and serve warm. Per Serving 276kcals, 14.6g fat (2.7g saturated), 27.4g carbs, 2.6g sugars, 12.2g protein, 4.3g fibre, 0.221g sodium
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1 Heat the oil in a large non-stick frying pan over a medium heat. Add the tomatoes, shallots, garlic, thyme and chilli flakes, if using. Cook for 4-5 minutes until the tomatoes and shallots soften. 2 Add the kale and season with salt and pepper. Toss for 2-3 minutes until the kale wilts but is still bright green. Stir in the basil, then remove from the heat. 3 Fill a wide saucepan with 5cm of water and the vinegar. Bring the water to a gentle simmer. One by one, crack the eggs into a saucer and slide them gently into the water. Poach the eggs for 2-3 minutes until the
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Easy Food 113
16/03/2016 12:06
TOMATOES + OLIVE OIL + RED WINE + GARLIC + WHOLE GRAINS
Tomato and mushroom chicken with brown rice Serves 4 4 chicken fillets Salt and black pepper 2 tbsp olive oil 340g mushrooms, sliced ½ onion, chopped 3 garlic cloves, crushed 2 tbsp tomato purée 50ml red wine 2 x 400g tins of chopped tomatoes 1 tsp dried oregano ½ tsp dried thyme 1 x 400g tin of cannellini beans, drained and rinsed ½ tbsp sugar
1 Season the chicken with salt and pepper. Heat one tablespoon of the olive oil in a large pan over a medium-high heat, then add the chicken and brown for 3-4 minutes on each side. 2 Remove the chicken and set aside on a plate. Add the remaining tablespoon of oil to the pan. Working in batches, brown the sliced mushrooms for 3-4 minutes per side. Remove from the pan and set aside. 3 Add the onion and cook for three minutes. Add the garlic and tomato purée and cook for two minutes. 4 Add the wine and allow to bubble for 2-3 minutes, stirring and scraping any sticky bits
from the bottom of the pan with a wooden spoon. Stir in the tinned tomatoes, oregano, thyme, beans and sugar. 5 Transfer the chicken back to the pan and spoon some of the sauce and vegetables over the top. Cook, covered, for about 10 minutes until the chicken is cooked through and the sauce is bubbling. 6 Return the mushrooms to the pan. Season to taste, then serve with brown rice.
Per Serving 488kcals, 18g fat (3.9g saturated), 31.4g carbs, 10.5g sugars, 50.1g protein, 10.4g fibre, 0.185g sodium
x
To serve: Brown rice
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APRIL 2016
16/03/2016 12:07
make it healthy heart-healthy foods
a simple Make this adding supper by fried one or two e p rson! eggs per
POTATOES + TOMATOES + OLIVE OIL + GARLIC
Baked patatas bravas Serves 4 800g potatoes, chopped into bite-sized pieces 3 tbsp olive oil Sea salt Garlic powder ½ an onion, chopped 3 garlic cloves, crushed ½ tsp paprika Pinch of cayenne pepper 1 x 400g tin of chopped tomatoes 2 tbsp tomato purée 2-3 tsp hot sauce To serve: Fresh parsley www.easyfood.ie
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1 Bring a large pan of salted water to a boil and cook the potatoes for 6-8 minutes. 2 Preheat the oven to 230˚C/210˚C fan/gas mark 8. 3 Drain the potatoes thoroughly and return the pan to the heat to allow them to steam dry for 1-2 minutes, shaking the pan often. Place the potatoes on a baking tray. Drizzle with two tablespoons of the olive oil and add a generous sprinkling of sea salt and garlic powder. Toss to coat. 4 Bake for 25-30 minutes or until golden brown and cooked through, tossing once halfway through. 5 While the potatoes are baking, heat the remaining olive oil in a large pan over a medium-low heat. Add the onion and garlic with a good pinch of salt and cook, stirring,
for 7-8 minutes until translucent and fragrant. If the mixture begins to brown, reduce the heat to low and stir frequently. 6 Add the paprika, cayenne pepper and one teaspoon of garlic powder and stir to combine. Stir in the tinned tomatoes, tomato purée and hot sauce. Simmer gently for 10-12 minutes, reducing the heat if it begins to bubble too vigorously. Taste and add more salt, pepper, hot sauce or garlic powder to your preference. 7 Use a stick blender to whizz the sauce until it is smooth. 8 Remove the potatoes from the oven and season to taste. Transfer to serving dishes and drizzle with the tomato sauce, topping with fresh parsley. Per Serving 267kcals, 11g fat (1.6g saturated), 40.1g carbs, 6.9g sugars, 5.2g protein, 6.9g fibre, 0.16g sodium
x Easy Food 115
16/03/2016 12:08
GARLIC + KALE + NUTS + WHOLEGRAINS + OLIVE OIL
Wholegrain pasta with garlicky kale pesto Serves 4 40g walnuts 350g wholegrain spaghetti (or pasta of choice) 4 garlic cloves, crushed Zest and juice of 1 lemon 200g kale, stems removed Salt and black pepper Freshly grated nutmeg (optional) 80-120ml extra-virgin olive oil 50g Parmesan, grated, plus extra to serve 1 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. Spread the walnuts in a single layer on a baking tray. Roast for 6-10 minutes, tossing regularly, until the nuts are a shade darker and smell toasty. 2 Bring a large pot of salted water to a boil
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and cook the pasta according to the package instructions. 3 Meanwhile, place the toasted walnuts, garlic, lemon zest and juice in a food processor and pulse to combine. 4 Add the kale in stages and pulse to finely chop. Add some salt, pepper and a few grates of nutmeg, if using. With the motor running, pour in the extra-virgin olive oil just until a thick sauce forms. Transfer to a bowl and stir in the Parmesan. 5 Scoop out around 250ml of the starchy pasta water and add to the pesto, stirring to combine. Drain the pasta well, then toss with the pesto to coat. 6 Season to taste and serve with extra grated Parmesan. Per Serving 651kcals, 33.9g fat (5.5g saturated), 71.7g carbs, 3.6g sugars, 19.2g protein, 11.3g fibre, 0.193g sodium
APRIL 2016
16/03/2016 12:10
make it healthy heart-healthy foods
ORANGES + OILY FISH
Sticky orange and soy salmon Serves 4 Zest and juice of one orange 4 tbsp reduced-sodium soy sauce (or tamari, for gluten-free) 4 tbsp honey 1 tsp sesame oil 3 tbsp sriracha hot sauce, more or less to taste 4 x salmon fillets To serve: Brown or basmati rice 1 In a bowl, whisk together the orange zest and juice, soy sauce, honey, sesame oil and sriracha hot sauce. Reserve about four tablespoons of the sauce in a separate bowl, for glazing.
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2 Add the remaining sauce to a shallow dish and place the salmon fillets in it to marinate for 30 minutes, turning the fillets over halfway through. 3 Preheat the oven to 200ËšC/180ËšC fan/ gas mark 6. Line a baking tray with tin foil and spray it with cooking spray. Place the marinated salmon on the prepared tray, skin side down, and bake in the middle of the oven for 18 minutes. 4 Preheat the grill to a high heat. Remove the tray from the oven and brush the reserved sauce over the salmon fillets. 5 Place the baking tray under the grill and cook the salmon for two minutes, or until the edges begin to crisp and brown. Serve with brown or basmati rice. Per Serving 354kcals, 12.3g fat (1.8g saturated), 26.5g carbs, 21.9g sugars, 36.3g protein, 1.3g fibre, 0.759g sodium
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Easy Food 117
16/03/2016 12:10
OILY FISH + POTATOES + GARLIC + OLIVE OIL
Grilled mackerel with Indian-spiced potatoes Serves 4 8 medium new potatoes 2 tbsp olive oil 1 onion, finely chopped 3 garlic cloves, crushed 1 tsp garam masala 2 tbsp fresh coriander, chopped Salt and black pepper 8 mackerel fillets, bones removed Juice of ½ a lemon For the raita: 275g natural yoghurt 1 cucumber, peeled, deseeded and chopped 3 spring onions, finely chopped 2 garlic cloves, crushed Ÿ tsp cumin 1 tbsp fresh coriander, chopped 1 tsp fresh mint, chopped
1 Stir together all the ingredients for the raita. Season with salt and black pepper and set aside. 2 Cook the potatoes in a pan of salted boiling water for 10-12 minutes until tender. Drain and leave to cool completely, then cut in half. 3 Heat half the olive oil in a large pan over a medium heat and gently cook the onion and garlic for 6-8 minutes until golden brown, stirring occasionally. Stir in the garam masala and transfer to a bowl. 4 Wipe out the frying pan and return to the heat. Add the remaining tablespoon of olive oil, then cook the potatoes until crispy and golden brown. Sprinkle over the onion mixture and fresh coriander, then season with salt and black pepper. 5 Meanwhile, preheat the grill. Arrange the mackerel fillets on a baking tray and season with black pepper. Add a squeeze of lemon juice, then turn them skin side up. Place under the grill for five minutes, then turn them over and cook the flesh side of the fish for two minutes. 6 Serve the mackerel with the potatoes and some raita. Per Serving 888kcals, 41.1g fat (9.9g saturated), 77.9g carbs, 10.9g sugars, 52.7g protein, 11.7g fibre, 0.249g sodium
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make it healthy heart-healthy foods
DARK CHOCOLATE + AVOCADO + NUTS
Avocado and nut brownies Makes 9 1 large avocado, mashed 120g dark chocolate, melted 2 eggs 1 tsp vanilla extract 8 tbsp honey 40g flour ½ tsp baking powder 80g hazelnuts or walnuts, roughly chopped 4 tbsp cocoa powder Pinch of salt
3 In a separate bowl, combine the flour, baking powder, nuts, cocoa and salt. Stir to combine well. 4 Slowly stir the dry ingredients into the wet ingredients until well combined. 5 Spread into the prepared baking tin and bake for 20-30 minutes or just until the centre is set. 6 Allow to cool in the tin slightly, then cut into squares and serve warm.
Per Serving 267kcals, 15g fat (4.6g saturated), 31.7g carbs, 22.9g sugars, 4.9g protein, 3.7g fibre, 0.027g sodium
1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and lightly grease a 20cm square baking tin. 2 In a bowl, combine the mashed avocado, melted chocolate, eggs, vanilla and honey in a medium bowl. Mix well and beat until the mixture is fairly smooth.
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DARK CHOCOLATE + RED WINE + OLIVE OIL
Vegan chocolate and red wine cake Serves 8 180g wholemeal flour 30g cocoa powder, plus extra for dusting 1 tsp bicarbonate of soda 100g sugar ½ tsp salt 5 tbsp extra-virgin olive oil, plus extra for greasing 4 tbsp strawberry jam 250ml red wine ½ tsp vanilla extract
1 Preheat the oven to 150˚C/130˚C fan/gas mark 2. Grease a round 20cm cake tin with olive oil and dust with cocoa powder. 2 In a bowl, combine the flour, cocoa powder, bicarbonate of soda, sugar and salt. 3 In a separate small bowl, combine the olive oil, strawberry jam, red wine and vanilla extract. 4 Pour the wet ingredients into the dry ingredients and stir to combine well. 5 Pour the batter into the prepared cake tin. Bake for 45-50 minutes or until a skewer inserted in the centre comes out clean. 6 Allow the cake to cool on a wire rack, then slice and serve. Per Serving 277kcals, 9.5g fat (1.6g saturated), 41.9g carbs, 12.9g sugars, 3.1g protein, 1.9g fibre, 0.309g sodium
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All the know-how you need to develop your cooking skills and become an expert in the kitchen
www.easyfood.ie
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Get to know your…
BASIC COOKING METHODS Bake
To bake something means to cook it in the oven, similar to roasting. The word is usually used to refer to cooking goods such as bread, pastries or cakes.
Roast
Steam
Food is placed in a separate steamer over hot water, where it is cooked by the steam rising from the water. This works well for fish and vegetables.
Roasting is really the same as baking, but the term is used more to refer to meat and vegetables. Foods are cooked in the oven until golden brown and tender. This is used for meats such as chicken or a leg of lamb, as well as vegetables like carrots or potatoes.
Grill
Grilling means cooking under a source of direct heat. It’s best to watch the food carefully when grilling to ensure it doesn’t burn. This method is good for getting a cheese topping golden brown and crispy, or for finishing an omelette or frittata.
Sear
Searing is done in a pan over high heat using minimal amounts of fat. Searing foods browns and caramelises their outsides without fully cooking the interior. This is useful for foods like lamb chops or tuna steaks which are best served pink in the middle. 122 Easy Food
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Braise
Braising is a combination cooking method that involves searing an item, then simmering it in liquid for a long cooking period until tender. Foods that are braised are often fibrous larger meats like pot roasts and poultry legs.
Poach
To poach food, it should be completely submerged in barely-simmering liquid until fully cooked through and tender. Eggs are commonly poached in water, while fish for a pie is often poached in milk.
Sauté
Sautéed foods are cooked in a thin layer of fat in a frying pan over a medium-high heat. This method is often used to cook onions and mushrooms.
Pan-fry
Pan-frying is done by adding enough fat to a hot pan to come about 1cm up the side of the pan. Food is partially submerged in the fat to cook, then flipped over until crispy on both sides. This method works well for foods like fishcakes.
Deep-fry
Deep-frying is when food is completely submerged in hot fat. This can be done in a deep pot or a dedicated deep-fat fryer. This method is perfect for foods like doughnuts or arancini; the result is a crispy, golden brown exterior and fully cooked insides.
Simmer
Simmering refers to cooking a liquid in a pot on the stovetop over a low heat. Much less intense than boiling, only tiny bubbles should appear on the surface. This technique is used to make soups and sauces.
Boil
Here, foods are completely submerged in boiling water and cooked until tender, then drained. This technique is commonly used to cook eggs, potatoes or vegetables. APRIL 2016
16/03/2016 12:40
KITCHEN SKILLS
EAT MORE…PEAS
ONE 140G SERVING CONTAINS:
30%
GOOD SOURCE OF FOLATE
OF THE RDA OF VITAMIN B1
LOW IN FAT AND CALORIES
LOADED WITH ANTIOXIDANTS
ONE 140G SERVING CONTAINS:
36%
ONE 140G SERVING CONTAINS:
ANTI-INFLAMMATORY PROPERTIES
OF THE RDA OF MANGANESE
RICH IN COUMESTROL, WHICH HELPS PREVENT STOMACH CANCER
40%
OF THE RDA OF VITAMIN K
PEAS ARE PACKED WITH FIBRE AND PROTEIN! THESE REGULATE THE PACE AT WHICH WE DIGEST OUR FOOD AND THE BREAK DOWN OF STARCHES INTO SUGARS, HELPING OUR BLOOD SUGAR LEVELS STAY STEADIER.
Quick question
Is it necessary to rinse rice before cooking? Rinsing rice in cold water helps to wash away some of the starches. This changes the texture of the rice, making it less sticky. This is really a matter of personal preference (some people like their rice somewhat glutinous), but is usually recommended for basmati. However, it’s important never to rinse rice when making risotto, as the starches give the rice its signature oozy, creamy texture.
KITCHEN TIP
Save your empty butter wrappers, folding them up and keeping them in the fridge. Next time you need to grease a loaf tin or baking tray, simply wipe the insides of the wrappers all over it. www.easyfood.ie
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5
WAYS TO TAKE
your chilli
TO THE NEXT LEVEL 1 Sear the meat
the Aside fromthese toppings, to any tips applyd stew or e slow-cookerole. cass
This step is vital for adding flavour, thanks to a chemical reaction called the Maillard reaction. Searing over high heat caramelises the surface of the meat, enhancing the savoury “meat” taste and adding complex layers of umami flavour. Without this step, meat dishes can taste flat and boring.
FUN FOOD FACT
If actors are required to drink whiskey in a film or TV scene, they are usually drinking watered-down tea instead, as it looks the same as whiskey.
2 Sauté the vegetables
If simmering the chilli is going to soften your vegetables anyway, it’s easy to assume there’s no point in sautéing them to begin with. However, the aromas and flavours in raw vegetables are different from those in cooked veg, so a chilli in which the vegetables were sautéed will have a more balanced, slightly sweeter flavour.
3 Season as you go
If you wait until the very end to add salt and pepper, then the dish is only seasoned on the surface. The salt will dissolve into the sauce, but it won't really permeate throughout. Adding salt and pepper as you go allows each layer of a dish to be seasoned individually, resulting in a more even distribution and balanced flavours in the finished dish.
4 Cook it for long enough
A quickly made chilli will still be good, but it won’t have the richness and layers of flavour of one that’s been simmering for a few hours. A truly great chilli needs time to draw out the flavours from each ingredient and blend them together.
5 Top it off
Every great bowl of chilli needs toppings. We love avocado, spring onions, sour cream, salsa, grated cheese, hot sauce, tortilla chips, fresh coriander, sliced jalapeños, crispy bacon or a few lime wedges for squeezing over!
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KITCHEN TIP
To make your own buttermilk when there’s none of the real stuff in the fridge, add a tablespoon of vinegar or lemon juice to regular milk. The mixture won’t get as thick and creamy as buttermilk, but it can be used just the same in making fluffy pancakes and quick breads.
APRIL 2016
16/03/2016 12:42
HOW TO MAKE
Apple crumble
1 Peel, core and slice 5 large green apples. Place in a bowl with 10g caster sugar, ½ tsp ground cinnamon and 2 tbsp lemon juice. 2 Mix to combine and transfer to a baking dish. 3 Prepare the crumble ingredients: 225g plain flour, 90g oats, 1 tsp ground cinnamon, 165g caster sugar and 225g cold, cubed butter. 4 Combine the flour, oats, cinnamon and sugar in a mixing bowl. Rub in the butter until it is crumbly. 5 Scatter the crumble topping over the apples. 6 Bake at 180˚C/160˚C fan/gas mark 4 for 35-40 minutes or until the crumble is golden and the apples are soft. Serve with vanilla ice cream.
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2
3
4
5
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kitchen know-how
know-how
KITCHEN
Learn how to take the best care of your fridge and freezer
Fridge • Clean up any spills as soon as possible. Spills can drip onto other foods and can cause bad smells. • Keep a small plastic box filled with bicarbonate of soda at the bottom of your fridge; this will absorb any strong odours. FRIDGE CLEANING It’s important to keep your fridge clean to avoid crosscontamination, ensure you’re not hoarding expired food and maintain a steady use of fresh ingredients. Remove all food from the refrigerator – this will allow you to clean all the corners and crevices. Remove any fridge drawers or shelves and soak in a mixture of warm water and dishwashing liquid. Disinfectants like bleach should never be used inside refrigerators. Use the same mixture of water and dishwashing liquid to wipe the interior of the fridge. For stubborn stains, mix a small amount of bicarbonate of soda with a little water to produce a thick paste. Apply the paste to a stain and leave for an hour before wiping with a damp sponge or cloth.
1 2 3 4
FRIDGE MAINTENANCE • Keep the fridge temperature at or below 4˚C. • Make sure everything that goes into the fridge is clean, wiping the rims of jam jars, salad dressing bottles and ketchup containers before storing. • Be sure to regularly check through the products in the refrigerator and throw out anything out of date. Mouldy foods can contaminate other items. www.easyfood.ie
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STORAGE RULES • The top shelf is ideal for cheese, butter, yoghurt, fresh herbs, ready-to-eat foods and berries. • Use the middle shelf/shelves for cooked food, leftovers and sliced deli meats. • Keep raw meat, raw fish and seafood and cartons of milk on the bottom shelf. • It’s best to put a plate under any containers of meat or fish as these can leak. • The door is fine for storing juice, water, other drinks and condiments. • Foods best stored outside the fridge include potatoes, onions, eggs, tomatoes and avocados. Easy Food 127
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FREEZER MAINTENANCE • Keep the freezer temperature at -18˚C. • Keep the freezer at least half full with food and containers. This will help to maintain a constant temperature within the freezer, saving you money on your electricity bill. If you find yourself with a lot of extra space, buy a bag of ice to fill it, or half-fill plastic bottles with water and freeze them. • Ensure that the seal around your freezer door is tight to avoid cold air escaping. Do this by placing a piece of paper or a bank note halfway inside the door of your freezer and closing the door. Try to remove the paper by pulling gently. If it slides out easily, it’s probably time to replace the seal. FREEZER CLEANING AND DEFROSTING Defrosting your freezer once a year (or when the frost build-up exceeds 1cm) keeps your machine running more efficiently, saving you money. Don’t let the ice in your freezer get out of control before you decide it needs defrosting. The first step in thawing your freezer is to use up the contents. The good news is that cooking from the freezer for a few days feels like eating for free! When empty, unplug and open the freezer and let the ice melt. Use large towels to soak up the melting water. Don’t place newspaper in the freezer to soak up water, as the ink may stain the inside. Never use sharp objects to scrape away ice; invest in a proper plastic ice scraper. Don’t be tempted to leave the defrosting freezer alone for too long as you may return to a sizeable leak! A pan of hot water placed in the unplugged, empty freezer can help speed up the thawing process. When the inside of the freezer is completely ice-free, wash the interior with a solution of one tablespoon of bicarbonate of soda mixed with 900ml of water. This will help to remove any undesirable odours. Plug the freezer back in. Wait until it returns to a temperature of -18˚C before restocking.
Freezer
1
2
3 4 5 6 7
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STORAGE RULES • Divide meals or ingredients into usable portions and freeze each portion in a separate container or freezer bag. That way, you can just pull out what you need and thaw the right amount for your recipe. • As much as possible, freeze things flat: place food in a freezer bag, seal and lay the bag flat in the freezer until frozen. Flat things of an even thickness are easier to stack or organise upright in a container. • Invest in large plastic tubs to keep foods organised into categories, making it easy to find what you’re looking for. • Taking the time to label and date foods means you'll never have to guess what's inside. Include a weight or measurement (e.g. “2 portions,” “500g,” or “900ml”) to feel extra smug!
APRIL 2016
16/03/2016 12:46
IN THE NEXT ISSUE...
CREATE SIMPLE AND IMPRESSIVE MEALS WITH THE MAY ISSUE OF EASY FOOD
Our next celebrity guest editor is... John Torode! We love the kind of clever recipe that uses good ingredients and simple techniques to whip up a luxurious meal, and so we’re delighted to welcome UK MasterChef presenter John Torode as our celebrity guest editor for the May issue of Easy Food. An old hand when it comes to stylish yet accessible food, John will be sharing some tempting recipes and giving us his top tips on how to create easy, impressive meals in your own home kitchen, whether you’re hosting a dinner party or simply feeling a little bit fancy.
John Torode
ON SALE RD MAY 3 INSIDE...
d potato recipes an t ea m d ol d oo G > g for one > Convenient cookin fillets > 5 ways with salmon ies, covered > Kids’ birthday part kes > Decadent cheeseca ls > Simple, spicy mea s and desserts > Gluten-free dinner
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PERFECT
PORTIONS
! and keep Cut out
Ensure you’re getting the right balance of nutrients with this handy guide
FOOD TYPE
Grains
RECOMMENDED SERVINGS 5-6 servings per day
WHAT MAKES ONE SERVING? • 1 slice of bread • 30g of dry cereal • ½ cup of cooked rice or pasta
Fruit and vegetables
5-7 servings per day
• 1 cup of leafy vegetables, e.g. spinach (about the size of a small fist) • 110g of cooked vegetables • 220g of raw vegetables • 1 medium fruit (about the size of a tennis ball) • 4 tbsp of dried fruit • 90g of chopped fruit (fresh, frozen or canned) • 120ml of fruit juice • 250ml of milk • 250g of low-fat (or 125g full-fat) yoghurt • 45g of cheese (about the size of one domino) • 85g of cooked meat (about the size of a computer mouse or deck of cards) • 85g of grilled fish
At least half of your servings should be whole-grain
Eat a variety of colours and types
unt While juice does co won’t it , ns rtio po towards your content re fib the th wi u provide yo re is crucial for of whole fruit. Fib ion of the fruit’s slowing the absorpt its glycemic ing ep sugar and ke y be why a high index low. This ma ses the risk of intake of juice increa been linked s diabetes and ha esity. ob od ho to child
Dairy products
2-3 servings per day
Lean meats, poultry and seafood
85-170g (cooked) per day
Fats and oils
2 servings per day
• 1 tsp of butter • 1 tbsp of mayonnaise • 1 tsp of vegetable, rapeseed or olive oil • 1 tbsp of salad dressing
Nuts, seeds and legumes
3-4 servings per week
• 45g of nuts (or 30g of almonds) • 2 tbsp of peanut butter • 2 tbsp of seeds • 100g of dried beans
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APRIL 2016
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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 EF111_132_OBC_Ballymaloe.indd 132 132
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