SPECIAL HEALTHY FEATURE: LOW-SUGAR RECIPES & COOKING TIPS EASY FOOD
Kid-friendly soups Good-for-you weeknight dinners Immunity-boosting recipes
WARM UP! Simple stews, casseroles and pies
FAKE-AWAY FAVOURITES
85
NUTRITIOUS WINTER MEALS
Beef Bourguignon p.45...feed
the body and the soul!
EF117_01_Cover new.indd 1
SPECIAL GUEST ED
UK £4.95
JANUARY 2017
UK £3.20
AUS $4.99 JANUARY 2017
ROI 33.50
R 34.90 (incl. VAT) Other countries R30.61 (excl. VAT)
• SEASONAL VEGETABLE IDEAS • WARMING STEWS AND CASSEROLES • QUICK AND EASY DINNERS • LOW-SUGAR DESSERTS • NEW YEAR'S EVE ENTERTAINING • AUTHENTIC INDIAN FEAST • COMFORTING BAKES •
Hearty & Wholesome
EAT CHEAP!
ITOR Oliver McCabe's be st advice for a healthy recipes and new year
06/12/2016 11:08
Healthy eating made easy.
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Easy Food team
Happy New Year
EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 255 7566 fave recipe: Cinnamon rolls, p.95
And may it be a healthy and safe one for you all.
EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Beef with green pepper in black bean sauce, p.112 Contributors Michael Fleming and Aisling Harrington DESIGN Art Director Nikki Kennedy fave recipe: Beef bourguignon, p.45 PHOTOGRAPHY & FOOD STYLING Agnieszka Wypych, Charisse van Kan, Pauline Smyth, Shannon Peare and Paula Costa Leandro. Some images from Shutterstock.com. TEST KITCHEN Proudly built by QK Living www.qkliving.ie ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com fave recipe: Prawn curry, p.76 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: Sweet potato chickpea burgers, p.29 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Braised oxtails, p.61 Easy Food is published by Zahra Publishing Ltd ISSN 1649-4253 Printed in the UK
M E D I A
G R O U P
Magazines Ireland “Publisher of the Year” 2015 & 2012
Easy Foodies!
I’m so delighted and honoured to have been invited to be the guest editor for the first edition of Easy Food magazine for 2017. New Year, New You! So I’m here to assist you as much as I can with my favourite easy, effective recipes to change your life with Fuel Food from Select Stores in Dalkey.
I had a terrific year fuelling Ireland with healthy recipes from my bible The Fuel Food Cookbook. From Castletownbere to Kells, Wexford to Clifden, I was meeting locals and demonstrating lots of simple, warming meals to keep the whole family energised. It was wonderful to meet fans of the book that would have intolerances and sensitivities to food ingredients such as gluten or dairy. They found the recipes reliable and honest. And that made my heart glow. That’s what it’s all about in my world. I’ve always been interested in food from an early age; at first, I didn’t respect food, as I turned to it as a coping mechanism when my Dad died suddenly when I was four years old. I became overweight and my Mum became worried. So she got me into the kitchen to do my homework and help her make dinner. Over time, I came to respect food as I had gained more knowledge and awareness of how it was prepared, and I became passionate about it. (Thank you Mum! x) So yes, I’m an emotional eater, an over eater or binge eater, sometimes a comfort eater. Whatever you like to call it, I turn to food when I’m stressed or feeling down. But these days I know how to control the cravings and the urges with communication, motivation, nutrition and exercise, to keep me balanced. There are a lot of people out there who are in the same scenario. And that’s okay. The more we talk about mental health and food addiction, the better, in order to help overcome our mental blocks with life. Let’s be mindful rather than mindless. My advice is to keep chatting and supporting one another until the realisation occurs and then we can all move on together, positive and happy. So let’s get this party started 2017, let’s love and respect our food, and create easy tasty meals to keep us satisfied. Check out p16-29 for some of my favourite fuel food recipes to keep you focused and fuelled all day long. Love and light, Oliver x
Magazines Ireland “Annual of the Year” 2013 JAMs “Best Foodie Read” 2013 One year’s subscription to Easy Food is €50.00/£36.00
All rights, including moral rights, reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, without the prior permission in writing from the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published. While our recipes have been tested by experts, sometimes recipes don’t work properly due to mismeasuring and different cooker performance. We advise readers to measure ingredients carefully and time their own bakes.The views expressed in this magazine are not those of the publisher. It is recommended that you consult your GP before following any kind of weight reduction, health or exercise programme. Articles and advertisements are for information only.They are not intended to replace medical care. Special thanks to all our guardian angels.
www.easyfood.ie
EF117_03_Ed's Letter.indd 3
Oliver
THE NEXT ISSUE... The February issue will be on sale from February 1st!
HOW TO CONTACT US Subscription enquiries: New and existing subscribers, any change of personal details or back issue enquiries call: IR: (01) 663 8851 UK: 020 8597 0181.
General enquiries:
Email us at editor@easyfood.ie or write to Easy Food, Zahra Media Group, 12 Prince of Wales Terrace, Quinsborough Road, Bray, Co. Wicklow.
Join us on:
Easy Food 3
05/12/2016 11:54
REGULARS 08 YOUR SAY
Your comments, photos and questions
10 FOOD BITES
News, products and cookbooks from the wonderful world of food
anuar y JCONTENTS
14 COMPETITIONS
Exciting things for you to win!
leeks WHAT’S IN SEASON? 32 LOVING LEEKS
Seasonal leeks are packed with goodness... and flavour!
36 SEASONAL EATS
Our top tips for using seasonal foods to
stay healthy and happy during the winter
38 A TASTE OF HOME
Blogger Eimear O’Donnell dishes up some of her favourite winter vegetables
LARDER LUCK 42 EAT IRELAND Recipe Editor Jocelyn Doyle heads to the Wild West to explore Sligo’s local foods
P.82 Spiced carrot cake
P.47
Spicy sweet potato and chicken chilli
WHAT’S FOR DINNER? 50 WEEKLY MENU PLANNER Keep it simple, keep it quick with our tasty midweek meals
60 FROM THE BUTCHER’S BLOCK
MIchael Fleming explains why it’s worth buying cheaper cuts of meat
62 5-INGREDIENT FIX
Use just a handful of ingredients to put together a delicious family meal
4 Easy Food
EF117_04-05_Contents.indd 4
Healthier brownies
P.57
JANUARY 2017
05/12/2016 11:52
Christmas feast potatoes
68 15 WAYS TO EASY PROTEIN
Tasty, affordable recipes using eggs, beans and chicken thighs
84 PERFECT PAIRINGS
We revisit classic flavour combinations...
because if it ain’t broke, don’t fix it!
90 RING IT IN
COOKING FOR FUN
72 AN INDIAN FEAST
Sunil Ghai of Dublin’s Pickle restaurant gives us a masterclass featuring his authentic, homestyle recipes
P.73 Homestyle chicken curry
Throw the tastiest party in town with these
delicious canapés and cocktails
94 CHALLENGE YOURSELF We’re in love with these ooey, gooey,
FROM OUR KITCHEN TO YOURS 122 All the knowledge you need to become an expert in the kitchen
126 KITCHEN KNOW-HOW
We break down the differences between blenders and juicers
perfectly scrumptious cinnamon rolls!
KIDS’ KITCHEN 98 YEASTY DOES IT
Our Home Ec expert delves into the science behind cooking with yeast
105 EASY JUNIORS
This easy apple crumble makes the best warming winter dessert
MAKE IT HEALTHY! 114 OH MY GOODNESS
Blogger Aoife Howard dishes on her
favourite soup for a New Year’s detox
P.108
FAKE THAT TAKEAWAY
www.easyfood.ie
EF117_04-05_Contents.indd 5
JANUARY 2017
Ditch the expensive takeaways for these just-asgood homemade versions
Kid-friendly soups Quick weeknight cooking Immunity-boosting recipes
WARM UP! Simple stews, casseroles and pies
EAT CHEAP! FAKE-AWAY FAVOURITES
P.78
SKIP THE SUGAR
Satisfy any sweet tooth with these recipes using all-natural sweeteners
P.44
85
FOOD FOR THE SOUL
NUTRITIOUS WINTER MEALS
Beef Bourguignon p.45...feed
the body and the soul!
Warm up with these wholesome, family-friendly meals
P.16
FUELLING UP WITH OLIVER
ROI 33.50
EF117_01_Cover new.indd 1
SPECIAL GUEST EDITO
UK £4.95
Make your food do more for your body with these nutritious recipes
Hearty & Wholesome
AUS $4.99 JANUARY 2017
EAT RIGHT, FEEL BETTER
• SEASONAL VEGETABLE IDEAS • WARMING STEWS AND CASSEROLES • QUICK AND EASY DINNERS • LOW-SUGAR DESSERTS • NEW YEAR'S ENTERTAINING • AUTHENTIC INDIAN FEAST • COMFORTING BAKES •
P.116
SPECIAL HEALTHY FEATURE: LOW-SUGAR RECIPES & COOKING TIPS EASY FOOD
Give your little one a warming, hearty meal with these kid-approved soups
UK £3.20
SOUPED UP
FROM THE Cover
R 34.90 (incl. VAT) Other countries R30.61 (excl. VAT)
P.100
P.109
Beer-battered fish and chips
R Oliver McCabe's best advice for a healthy recipes and new year
01/12/2016 15:58
Oliver McCabe shares wholesome and hearty meals to stay energised this January
P.106
Easy apple crumble
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 6. All Euro/GBP prices are converted at the time of going to print. Prices may vary.
Easy Food 5
05/12/2016 11:53
RECIPE INDEX v
Budget-Friendly
Freezable
☺
Kid-Friendly
x
Dairy-Free
v
Vegetarian
LF
DF
Diabetes-Friendly
GF
Gluten-Free
Low-Fat
v
v
v
v MEAT
LF DF GF
x
LF DF GF
23
•
•
•
Chia overnight mousse with almond and coconut
25
•
•
•
Ollie’s Fuel Food veggie bake
27
•
•
•
•
•
•
Spicy carrot, kale and edamame salad
29
•
•
•
•
25
•
•
Winter greens with bacon and chestnut
39
•
•
•
•
•
COVER RECIPE: Beef bourguignon
45
•
•
•
•
Sweet potato chickpea burgers
29
•
•
•
•
•
Chicken and chorizo pie
45
•
•
•
•
Leek, potato and roasted garlic soup
33
•
•
•
•
•
Beef goulash with buttered cabbage
56
•
•
•
•
Veggie cassoulet
46
•
•
•
•
Pork fillet with roasted Brussels sprouts
58
•
•
•
Vegetable hot-pot
51
•
•
•
•
•
Braised oxtails
61
•
•
•
63
Honey-butter pork tenderloin
64
•
•
•
Prosciutto-wrapped cod with lemon spinach
66
•
High-fibre bean, veg and bacon soup
69
•
Mint lamb chops
85
•
Steak with red wine sauce
87
•
Apple and onion pork chops
88
•
Chimichiurri steak crostini
92
•
Perfect pizza
109
•
Beef with green pepper in black bean sauce
112
Simple special stir-fry
•
•
• •
•
•
•
•
•
•
•
•
•
Asparagus and Ricotta pasta
65
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
117
•
•
Salmon and leek parcels
33
•
•
Thai fish curry
48
•
•
Tuna and sun-dried tomato pasta
52
•
•
•
Tomato and fennel fish stew
54
•
•
•
Smoked salmon egg boats
68
•
•
Sunil’s fish fry
73
•
•
Prawn curry
76
•
Creamy lemon fish pie
85
•
Prawn satay cups
92
•
Beer-battered fish and chips
109
•
Prawn pad Thai
111
•
Leek and mushroom chicken
34
•
Spicy sweet potato and chicken chilli
47
•
•
One-pot Cajun chicken and “dirty rice”
53
•
•
Chiang Mai curry noodles
55
•
Simple salsa chicken
63
•
•
Chicken soup with gnocchi dumplings
70
•
•
Harissa chicken with scalloped potatoes
70
•
Honey, chilli and lime chicken thighs
70
•
Slow cooker chicken ragù
70
•
Lemon and garlic chicken
70
•
Homestyle chicken curry
73
•
Tarragon chicken
86
•
Chicken noodle soup
101
•
•
•
Chicken tikka masala
110
•
•
•
68
•
•
•
•
•
Scrambled egg tacos
68
•
•
•
•
•
•
Sprout and sweet potato hash
68
•
•
•
•
•
Asian sesame noodles with eggs over easy
68
•
•
•
Leek and bean linguine
69
•
•
•
Bean and pepper burrito
69
•
Bean and veggie jambalaya
69
•
•
Bean and kale comfort food gratin
69
•
•
•
Gwalior aloo tikki with spiced peas
74
•
•
Aloo gobi Corn chowder Honeyed carrot soup
•
•
•
•
•
EF117_06_Recipe_Index.indd 6
•
•
•
•
•
•
•
•
•
•
•
•
75
•
•
•
•
101
•
•
•
•
•
102
•
•
•
•
•
•
Cheesy leek and potato soup
103
•
•
•
•
•
•
Kale, spinach, edamame and ginger soup
115
•
•
•
•
•
•
Wholesome lentil dhal
119
•
•
•
•
•
•
Kiwi quinoa porridge
119
•
•
•
•
•
•
Nin’s zesty noodles
120
•
•
•
•
• •
• • • •
• • •
•
Seedy mango and date energy bars
23
•
•
•
•
•
•
Healthier brownies
57
•
•
•
•
•
•
•
Almond butter banana cookies
83
•
•
•
•
•
•
Cinnamon rolls
94
•
•
•
•
Challah three-strand plait
99
•
•
•
•
•
•
Easy apple crumble
106
•
•
•
•
•
•
•
•
•
•
• • • •
•
DESSERTS
•
Fig, walnut and nori chocolate truffles
42
•
Baked egg custard
59
•
Mini Mascarpone berry cakes
80
•
•
Baked orange custards with roasted strawberries
81
•
•
Spiced carrot cake
82
•
•
93
•
•
Protein punch smoothie
27
•
Easy Champagne cocktail
93
•
Lemon rosemary mocktail
93
•
Digestive fennel tea
117
•
• • •
•
•
Mini cannoli cups
•
•
DRINKS
•
•
• •
• •
• •
•
BAKED GOODS
POULTRY
6 Easy Food
• •
•
•
•
•
•
•
Green shakshuka
•
•
• •
•
FISH AND SEAFOOD •
•
Spinach, tomato and scrambled egg pizzas
• •
•
x
Pumpkin and Feta pearl barley risotto
West Cork chorizo and cheese omelette
•
•
VEGETARIAN
• •
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
• •
• •
• •
• •
•
•
•
•
•
•
•
JANUARY 2017
30/11/2016 18:14
What’s inside
A sneak peek at what you’ll find in this issue
D-LICIOUS DINNERS
PINCH THE PENNIES We’re all a bit strapped for cash at this time of year.
Try our 5-ingredient meals, p.62, be inspired to use inexpensive eggs, beans or chicken thighs as your main protein, p.68, or learn why cheaper cuts of meat are worth your time, p.60. Fancy a takeaway, but too broke? Try our homemade versions, p.108 (they’re even better than the real thing!) or whip up an authentic Indian feast with Sunil Ghai of Dublin’s Pickle Restaurant, p.72.
As we get less exposure to sunlight during the winter months, it’s important to make sure we get enough vitamin D in our diets to strengthen the immune system, lower blood pressure and reduce the risk of Type 2 diabetes, depression and several types of cancer. Rich sources include oily fish, prawns, eggs, pork, mushrooms and dairy.
West Cork chorizo and cheese omelette
P.25
Salmon and leek parcels
P.33
Braised oxtail
P.61
Chicken tikka masala
P.110
Honey-butter pork tenderloin
P.64
Prawn curry
Asparagus and Ricotta pasta
P.76
P.65
ONE-POT WONDERS
We love one-pot cooking – largely for the lack of washing up afterwards, but also because it usually means serious comfort food. Grab a spoon and dig in to one of our hearty winter warmers, p.44, or warm up the little ones with steaming bowls of flavoursome soup – we’ve got some fantastic kid-approved recipes from p.100.
Chicken noodle soup, P.101
Eat right, feel better The cold weather can wreak havoc on your immune system, so ensure you’re giving your body everything it needs to stay healthy. Treat yourself to one of the tasty, nutrition-packed meals from guest editor Oliver McCabe, p.16, or learn how to eat your way to good health, p.116.
www.easyfood.ie
EF117_07_What's inside.indd 7
Easy Food 7
01/12/2016 10:42
your say
We love hearing about what you’re up to in the kitchen, so send on your comments, questions and cooking tales!
“Greetings from Kilkenny! Karen from KD Cakes here. You made my day when I picked up the Christmas Easy Food Annual while doing my shopping. The front cover is just stunning and I can’t stop admiring the decorated Christmas cake. The magazine is packed with edible delights for all bakers and foodie fans, and there is something to tickle everyone’s tastebuds. Many thanks to all at Easy Food for producing such a fantastic magazine. You should all be so very proud of yourselves for all the hard work that goes into getting the magazine ready for publication." Karen
• LAST-MINUTE PARTY FOOD • FESTIVE COCKTAILS • TIPS FOR EASY ENTERTAINING
100
TRIED & TESTED RECIPES
Christmas Annual
Winter wonderland cake page 71
• SHOWSTOPPER CAKES • GLUTEN-FREE BAKING • BACK-TO-BASICS CHRISTMAS
– Helen O'Dowd
EASY FOOD
"Just when I thought you couldn't get any better you totally proved me wrong! Your best edition ever! Well done, I know how hard it is to put a magazine together. Happy Christmas!"
There’s been plenty of excitement about this year’s Christmas Annual...
FEAST • LEFTOVER INSPIRATION • EDIBLE GIFT IDEAS •
“Great #cheeseboard ideas in this months @easyfoodmag. Lovely visuals for #HomeEc teachers when teaching #dairy and #cheese.” – @LoveHomeEc
“My favourite issue of the year!” – @sweetandmeat
Contact us Easy Food Magazine @easyfoodmag easyfoodmag
8 Easy Food
EF117_08-13_Your Say food bites.indd 8
CHRISTMAS STEP-BY-STEP RECIPES, COMPETITIONS
EF_XMAS16_01_COVER.indd
AND GIFT GUIDES
UK £4.95
CHRISTMAS ANNUAL 2016
“Very busy happily planning a festive fivecourse dinner party we have no intention of throwing. @easyfoodmag #Christmas” – @therosemagazine
ROI 34.95
All you need for a perfect
TRIED AND TESTED Recipe Editor Jocelyn Doyle has been getting to grips with the Circulon Ultimum 25cm Skillet. There’s really no beating around the bush — I love this clever little pan. Since it joined the ranks of my kitchen last month, it has been a faithful, everpresent companion, welcoming onions destined for caramelisation, salmon and steaks for searing, pan sauces for reducing and, of course, my beloved soft-fried eggs of a weekend morning. The Circulon is an equal opportunity pan, suitable for all stovetops and happy to go from hob to oven in a heartbeat, easily withstanding temperatures of up to 260˚C. The thick, reinforced base means fast, steady heating and no warping. The skillet also has a truly fantastic non-stick system, even suitable for use with metal utensils, and requires very little oil or butter —ideal for healthy cooking. And, after use, it’s perfectly safe to pop in the dishwasher!
If you’re looking for a one-stop-shop investment pan, versatile enough to use for almost any kind of dish, the Circulon Ultimum range is a good way to go. The Circulon Ultimum 25cm Skillet is available in Brown Thomas or online at www.circulon.uk.com for €71.95/£65.
1 26/10/2016 10:51
“It looks so beautiful #christmasiscoming” – @Meeganater
“Have you got your copy of @easyfoodmag Christmas Annual? Some fabulous Christmas Gift Ideas. Thanks for including us #AchillLamb #xmasgifts.” – @AchillMtnLamb
Roisin Dunne from Dublin 8 and her daughter are willing guinea pigs for our test run of the Morphy Richards Spiraliser. “I was happy to be asked to review a new product and waited in anticipation for something interesting to arrive! How happy we were when we opened the box and saw a Morphy Richards Spiraliser. Since my nineyear-old daughter is the world’s worst eater, who meticulously examines every dinner in case a vegetable might pass her lips and cause instant death, I was interested to see how she would react! I explained that it takes vegetables and turns them into exciting, tasty, coloured spaghetti. She was thrilled when I said she could test it. She washed two carrots and a courgette, and got the equipment ready. This machine is so easy to use, she managed it the first time without any instruction, her only gripe being that she had to press hard on the vegetable to get it to 'catch' initially. After just two minutes, the vegetables were spiralised. We placed them in a pot to boil with garlic, salt, pepper and herbs. When cooked, we mixed in some pesto as per the enclosed recipe book — and hey presto, suddenly my daughter was transformed and LOVING a bowl of vegetables! The biggest shock was when she announced that we needed
to buy more vegetables to spiralise, and that for tomorrow’s dinner we could have vegetable spaghetti with mashed potato. Thank you Morphy Richards, you have changed my life! I highly recommend this easy-to-use, fun machine, which turns vegetables into spaghetti and children into healthy eaters without fuss — and everything (except the child) can then be popped into the dishwasher. Result!” Morphy Richards Spiraliser €64.95/£55.50 Available from electrical retailers nationwide
JANUARY 2017
30/11/2016 14:19
letters and comments
We’ve got mail “Hello Easy Food staff... Just thought I would let you all know I had friends for lunch today and I made the saucy baked hake recipes from your very first issue (December/January 2004) and the roasted garlic mac ‘n’ cheese from October 2016! I wonder how many people have loads and loads of Easy Food mags — I couldn’t live without it! Thanks for the super mag — can’t wait for the Christmas issue! Happy Christmas to you all!" Helen Dunn
“The Initiative Bake-Off for Temple Street Children’s Hospital went really well, and Jennie, our fab receptionist, won your hamper with her gorgeous Baileys cheese cake! She was absolutely thrilled! Thank you so much again for the prize, it was so generous. We raised over €800 and it's all on its way to Temple Street." Sheana Baker Casey
“My name is Chloe Whelan. I live in Wicklow and sell my cakes at a market in Red Cross during the summer months. There, I met Charisse, your food stylist, who recommended that I send a recipe into you. I love your magazine, it is always filled with new inspiration for my baking! I'll have one to you for the February issue! Many thanks." Chloe
“This morning I picked up your fabulous Easy Food Christmas Annual and it’s very impressive. The photography and the recipes look amazing. The tiny treats section with the cones is a brilliant idea — so easy and fun to make. A thumbs-up, too, for the Lovin’ Those Leftovers section with practical solutions to everyone’s problems. An impressive, practical and robust Christmas Annual. Well done again on a great publication." Ann Marie Walsh
“And.... relax! With my favourite book, magazine, a face mask, feet up and a tasty treat.” – @peanutheadded
Meet the Taste Team...
Marge Courtney Smith says, “I live in Baldoyle, Co. Dublin, with my husband Dave, children Stephen and Lauren and Cookie the dog. I have a cooking programme addiction, which I’m not afraid to admit, and love trying new recipes out on my family and friends, who are mostly grateful! My cooking style is seeing what’s in the press, then finding a recipe to match those ingredients. Someday I’ll get it the right way round and plan, but I have found some absolute keepers along the way!"
Kathy Morris
hails from Gorey, Co.Wexford, and says, “I have two children: Jack, aged 10 and Sean, eight. I love cooking and baking; it's something I used to do with my mum when I was young and I still get advice from her. I now love cooking with my kids. I think all kids should learn to cook and enjoy it. I love trying out new recipes and catching up with friends."
October competition winners 3 x Maria Lucia Bakes hampers Veronica Fernandez Rivero, Dublin 15 Sinéad Dempsey, Ballinasloe, Co. Galway Geraldine Clancy, Loughboy, Co. Kilkenny 1 x €250 gold card for Marvin.ie Ronan McGoldrick, Dublin 7 1 x Epicure hamper Barbara Conlon, Dublin 9 1 x afternoon tea for two at Dunboyne Castle Hotel Sara Anderson, Donegal town
www.easyfood.ie
EF117_08-13_Your Say food bites.indd 9
Yris Bloemhoff
says, “I love cooking and preparing food with natural ingredients, especially now that I’m pregnant and expecting in January. As I moved from the Netherlands to Ireland nearly eight years ago, I generally make Dutch food from scratch for my husband and myself. Next to my love for cooking, I enjoy working on our dairy farm. This is especially fun in the summer, when the grass is abundant and the cows are happy outside. I wish it could be summer all year round!”
Easy Food 9
30/11/2016 14:23
FOOD BITES BETTER-FOR-YOU BAKES
Irish baking start-up Boutique Bake now has a gorgeous range of gluten- and refined-sugar-free baking mixes! As fans of their Belgian Chocolate Brownie and Lemon Drizzle mixes, we can’t wait to try these new healthy treats. The range includes: • Almond & Cacao Brownie Mix (only 103 calories per brownie) • Cacao Protein Bites Mix (only 89 calories per bite) • Oat & Seed Energy Bars Mix (only 134 calories per bar) The range was developed with the help of FitoMetrics founder and former Easy Food guest editor Sophie Morris. The mixes are designed to be fuss-free, using only clean, healthy ingredients. The new range is available in the Health and Wellness section in over 50 Dunnes Stores and select health food stores nationwide, as well as select SuperValu and Centra stores in Northern Ireland. (RRP €4.50-€6.40)
KIDDIE KITCHEN We’re all about teaching eager cooks kitchen skills from an early age, so we were thrilled to learn about the new Ben’s Beginners ‘Cook & Play’ programme — a free online course designed to teach children and parents new skills while having fun together in the kitchen. It encourages parents to involve their children in cooking daily meals through fun and interactive games and cook-along videos. It was developed in conjunction with Louise Lennox and Aisling Larkin, children's food specialists with over 20 years combined experience working in the space of education and children's food. The Ben’s Beginners Survey, conducted with children aged 4-10 years, revealed a disparity between parents’ understanding of their children’s cookery skills and children’s
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knowledge of kitchen basics. • Over two thirds of parents (69%) believe their children have age-appropriate cooking skills, yet more than half of children surveyed did not know what a vegetable peeler was used for (59%). • While 82% of parents believe their children can identify and use common cooking utensils, four in 10 children (38%) have never used a grater, two in 10 (26%) have never used a knife or measuring jug and one in 10 (12%) have never used a wooden spoon. • Children are happy and excited (86%) to cook with their parents, with one in four saying it’s ‘the most fun thing to do at home’. However, 60% of parents only cook once a week, or less often, with their children. Visit www.bensbeginners.ie for more information and to get your family cooking.
HAVE A GLASS WITH GRAHAM NORTON! The king of chat and TV host turned winemaker, Graham Norton has just launched his second wine — a bold Shiraz that is full of character, much like the man himself! Exclusively blended in Graham’s hometown of Bantry, Co. Cork, this Shiraz is a fullflavoured, juicy wine, and has been awarded a Gold Medal in the Sydney International Wine Competition. GN Shiraz is available exclusively in SuperValu stores (RRP €14.99).
JANUARY 2017
30/11/2016 14:20
news
C
laire White is the author of the highly-acclaimed Sugar Snub guides (sugarsnub.co.uk), which list the sugar contents of common supermarket foods and restaurant dishes. In her research for the books, she’s learned a lot about sugar and here helps dispel five common myths that surround the white stuff…
5 SUGAR MYTHS
1. Brown sugar is better for you than white Brown sugar is simply white sugar mixed with molasses (black treacle). It is no better for your teeth and certainly no better for your waistline. 2. Sugar alternatives are free from sugar Agave nectar, fruit sugar and honey are touted as ‘sugar alternatives’, but in fact they are full of sugar of one kind or another. Try xylitol instead; it might not sound very natural, but it’s made from birch and beech wood and contains no sugar at all. 3. ‘Sugar is the sole cause of diabetes’ Diabetes is a complex condition, and isn’t solely caused by excess sugar in the diet. Genetic factors can play a large role, and people with a healthy diet and lifestyle still develop it. Obesity is strongly linked to Type 2 diabetes, but contributing factors include a sedentary lifestyle and surplus calorie intake from all food groups. However, individuals with a healthy BMI are a growing area for diagnosis and sugar plays a role in this trend. 4. Reduced sugar / no added sugar products are good for you ‘Reduced sugar’ doesn’t mean ‘no sugar’, it simply means that there’s less in a product than usual. ‘No added sugar’ can be even more misleading, as there are a whole host of products that naturally contain sugar already. 5. Sugar is sugar is sugar ‘Sugar’ comes in different forms. Just because something doesn’t have the word ‘sugar’ written on the ingredients list doesn’t mean it doesn’t contain it. Read up on the different types of sugar, but particularly look out for sucrose, glucose and fructose.
LIFTING THE LID ON SUGAR Glenisk, Ireland’s award-winning, family-run organic dairy, has introduced a new range of Organic Bio Live Yoghurts, with a significantly reduced sugar content. The yoghurts are made with organic fruit and milk, and the sugars within are largely naturally occurring milk and fruit sugars. Like all Glenisk Organic Yoghurts, they are made exclusively with Irish milk and contain absolutely no artificial ingredients or sweeteners. Available in Natural, Raspberry, Strawberry and Blueberry flavours, the new range comes in a fourpack of 125g cartons. Available in supermarkets nationwide (RRP €2.75). GleniskOrganic Glenisk
KETCHUP TO SPEED We all know we should be cutting down on our sugar intake, but it’s so often easier said than done. That’s why we were delighted to discover Real Good Tomato Ketchup, made with 100% plant-based ingredients, with no added refined sugar and free from artificial flavourings, preservatives and sweeteners. With 70% less salt than other regular ketchups and only naturally-occurring sugars, it’s a great healthy alternative — and we can confirm that it tastes fantastic, too! Its sweet, rich flavour is achieved by using quality Mediterranean tomatoes and replacing the sugar with natural alternatives such as xylitol, which is not only good for waistlines but also helps to promote healthy teeth. With a flavour similar to other ketchup brands, we bet your kids won’t even notice the swap. Available in Dunnes Stores (RRP €3.49/£2.39 per 315g squeezy bottle).
Scoffing these nibbles
Cheestrings Scoffies promises to be the new fun snack on the market that Mums can satisfy their ravenous kids with anytime, anywhere, while still being a nutritious nibble. Mums will be delighted to know that the new range features real cheese chunks, crunchy crackers or pretzels and a tasty fruity mix, all with no artificial colours or preservatives. There are three different ‘mixable’ varieties, offering little ones the chance to ‘swap them’, ‘switch them’ and ‘save them’ as each pack has a convenient re-sealable tab, meaning they can even save some for later — if there’s anything left! The full range includes three mouth-watering varieties: - Mini pretzels, real cheese chunks, cherry cubes, apricot cubes and yoghurt raisins. - Crunchy crackers, real cheese chunks, chocolate raisins, cherry strings ‘n’ biscuits. - Crunchy crackers, real cheese chunks, fruity mix and white chocolate shortbread. Available in Dunnes Stores, SuperValu and Tesco nationwide (RRP €2).
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Easy Food 11
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CORNER
SUPER FOOD FAMILY CLASSICS
SUPERFOOD SOUPS
VEGETARIAN FOOD FOR HEALTHY KIDS
By Julie Morris Published by Sterling €17.60/£14.99
By Nicola Graimes Published by Nourish €15.25/£12.99
By Jamie Oliver Published by €32.99/£26
January is a difficult month. Many of us feel like it’s time for a healthy beginning to the New Year, but the weather is so miserable that it can be impossible to motivate oneself. In all honesty, nobody wants to subsist on ‘rabbit food’ and juices in January. Soup is the perfect compromise: packed with nutrients, but still giving you that cosy feeling, it really is the ultimate healthy comfort food. This collection of 100 recipes makes the most of every bowl by using superfoods to boost the nutritive qualities of the soups. Styles range from classic potato and leek to fiery chia tortilla soup with black beans, and from flavoursome pad Thai noodle soup to a posh truffled asparagus version, meaning there’s something for everyone. Curl up with a bowl and do your body and soul the world of good.
It can be challenging enough to ensure your kids are getting the right mixture of nutrients, but it’s even harder if your family follows a vegetarian diet. Kids have different dietary needs to adults, and this book has been written especially for them, so – even if you just want to have a couple of meatfree evenings a week, or encourage fussy eaters to eat their veggies — you can be sure they’re getting the best meals possible. Recipes include sustaining breakfasts (apple crumble porridge; smoky bean hash), energy-boosting snacks (cauli-cheese toasties; miso noodle mugs), speedy suppers (mushroom Bolognese; Indian veg pie) and packed lunches (broccoli fritters with pesto; veggie sausage rolls), as well as step-bystep instructions for dishes kids can cook themselves. We’re big fans.
Jamie’s back with his unique brand of accessible recipes and writing that is dripping with enthusiasm, this time focused on meals that are “easy, super-tasty and packed with goodness.” We’re long-time fans of his fresh, vibrant recipes, and this book is no exception. We reckon it’s time to ditch the detox and instead fill our January — and indeed the rest of the year — with warming, fortifying options like Peruvian sweet potato soup; garlic mushroom pasta with creamy thyme and truffle sauce; giant meatballs with tomato and jalapeño sauce; a colourful Brazilian fish bake; or even a healthy twist on the chip butty! We are not exaggerating when we say every recipe in this book made us hungry, which is a very good sign that our resolve may last longer than halfway through the month. Bring on the superfoods!
THE CULTURED CLUB By Dearbhla Reynolds Published by Gill Books €27.99/£24.99 Fermenting foods was once a valuable method of preservation for the winter months, and it turns out our ancestors knew what they were doing: recent research is revealing more and more about how these foods have an enormous impact on everything from our brain power and digestive health to keeping our weight down. If your New Year’s resolution is to explore the fascinating world of fermentation — and the more we learn about it, the more intrigued we are — then this book will be your mentor. Not only is there a wealth of information about fermenting methods and associated health benefits but, once you’ve made your sauerkraut, kombucha and kefir, there are also plenty of recipes to help you make the most of your fermented creations. Whether you’re looking for a complete overhaul in your diet, a natural way to boost your health or simply a new hobby, The Cultured Club is the perfect companion.
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JANUARY 2017
30/11/2016 14:21
products
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TO YOUR
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Enjoy a healthy, happy January with these products designed for your wellbeing
3. 4. 2.
7. 5.
6.
10.
8. 9.
1. Tower Health Kitchen Master www.littlewoodsireland.ie €35/£29.85 2. Stellar slow juicer www.stellarcookware.co.uk €220/£200 3. Morphy Richards health fryer Electrical retailers nationwide €120/£99.99 4. KitchenAid mini chopper www.harveynorman.ie €79/£67.35 5. Tefal Easy Soup www.debenhams.ie €78/£66.50 6. Morphy Richards spiraliser Electrical retailers nationwide €64.95/£55.50 7. Kitchen Craft carbon steel four hole egg poacher www.littlewoodsireland.ie €26/£22.20 8. George Forman family grill www.harveynorman.ie €39.90/£34 9. Nutribullet www.argos.ie €80.99/£69 10. Avoseedo – grow your own avocado tree www.firebox.com €12.90/£10.99
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Easy Food 13
06/12/2016 09:43
COMPETITIONS
Heal y
POSTAL ENTRIE
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COOKING GADGETS TO WIN
Mtheir selection of handy cooking gadgets. To kick 2017 orphy Richards are making healthy eating simple with
off to a healthy start, they are giving one lucky Easy Food reader the chance to win a Soup Maker, Spiralizer and Health Fryer. With the soup maker, you can be sitting down with a bowl of fresh, homemade and nutritious soup in as little as 21 minutes. The Spiralizer Express is a fun and easy way to create nutritious meals for the family. Spiralizing can help you achieve a low-carb lifestyle by substituting pasta for spirals of courgette or sweet potato. It is also great for introducing a healthier diet, as it can help you consume your five-a-day the quick and easy way. Finally, The Morphy Richards Health Fryer requires a substantially smaller amount of oil than a conventional fryer, making it a healthy option to fry, bake, roast and grill a variety of great tasting foods.
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For a chance to win, email your contact details to competitions@easyfood.ie with MORPHY RICHARDS in the subject line.
JANUARY 2017
05/12/2016 16:20
competitions
Juice does it
The best things come to those who wait, so it’s time to step into the slow lane with new Stellar Slow Juicer for your ultimate homemade juice. The new cold press juicer from Stellar gently presses fruits, vegetables and herbs so that the delicious juice is extracted with minimum oxidation and more nutrients and enzymes, ensuring it will last longer (if you can resist drinking the perfectly smooth juice)! Rest assured, the Stellar Slow Juicer is mess-free as it has been designed for easy cleaning: just pour water through the system between uses. Healthy, efficient and cost effective – a Stellar cold-press juicer makes your fruit go further! (RRP €220/£200) For a chance to win a Stellar Slow Juicer, simply email your contact details to competitions@easyfood.ie with STELLAR in the subject line. Visit Stellarcookware.co.uk to find your local stockist.
WIN A STUNNING DESSERT CENTREPIECE Ann Marie and her husband Brian are the dynamic duo behind the fabulous artisan bakery The Tipperary Kitchen, makers of luscious Holycross Chocolate Biscuit Cake and speciality bakers of sumptuous Marvellous Meringues. Their stunning dessert centrepiece ‘The Tipperary Pavlova’ is impressive yet easy to assemble at home, adding the ‘Wow!’ factor to your festive party table. Hand-piped, slow baked Marvellous Meringues are available in four beautiful flavours. The Tipperary Kitchen are selling their delicious goodies in SuperValu and fine food shops throughout Ireland. Plan ahead for your next party and pick some up today! Three lucky winners now have the chance to win a hamper of goodies from The Tipperary Kitchen. To enter, simply email your contact details to competitions@easyfood.ie with TIPPERARY KITCHEN in the subject line.
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Easy Food 15
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nd Recipes a from n informatio od Fo l e The Fu k o o kb o o C McCabe By Oliver r by Mercie Published ss re P 0 €22.99/£2 Stop by Oliver’s Select Stores and Fuel Food Kitchen for a true taste of his culinary creations! 1 Railway Road, Dalkey, Co.Dublin, 01-2859611 www.selectstores.ie www.olivermccabe.ie
O
FUELLING UP
with Oliver
Oliver McCabe shares wholesome and hearty meals to stay energised this January 16 Easy Food
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liver McCabe is a familiar face around Dalkey: his family established the neighbourhood’s grocer, Select Stores Dalkey, in 1959, and Oliver reinvented the shop in 2004 into a dynamic organic wholefood store. He has earned a foodie following that includes Bono, Ryan Tubridy, Josh Hartnett, Robert Fisk, Woody Harrelson and leading nutritionist Patrick Holford. But what remains at the core of Oliver’s food ethos is providing easily accessible, nutritious food to everyone. He remembers when avocados and aubergines were the exotic ingredients du jour, and has had his finger on the pulse of what everyday homecooks want to incorporate into their eating regimens. His cookbook is an homage to this, a collection of easy and crave-worthy recipes that pave the way for healthy eating. The recipes tick all the boxes: some are vegan, vegetarian, sugar free, all are high in nutrients, antioxidants, vitamins and minerals.
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guest editor Oliver McCabe
As a nutritional therapist, Oliver even includes a section dedicated to setting out the cornerstones of good nutrition, ensuring that all the recipes in the book support the body with brain function, energy production and optimum nutrition. We at Easy Food love that these recipes really keep you focused and fuelled all day long, which is exactly what we need to kick off a healthy new year! How would you describe your cooking ethos? I love to keep cooking healthily simple and 'back to basics' as much as possible. At Fuel Food, I love using local organic eggs or grains for breakfast, wholefood veggie soups, stews and salads for lunch, one-pot wonders, veggie and fish bakes for dinner. I’m not a dessert person at heart, but I do make yummy scrumptious fruit crumbles that my Mum taught me to bake. Your family ran Dalkey’s Select Stores, which you grew into a health food shop over the past 15 years. How did a childhood spent in the family grocer shape your outlook on food? My Dad died suddenly when I was four years old; he was such a hard worker and was dearly loved by his family and customers. The day after the funeral my Mum started working in the store six days a week, 16 hours a day. With the loss of my Dad, I turned to food for comfort and I would over-eat as a coping mechanism. Unbeknownst to me, I was lamenting for my Dad. I put on a lot of weight so my Mum got me to help her with cooking the dinner when she finished work. We would go down to the shop (as we lived above it) to choose our vegetables, then I would help peel and chop whilst she would roast some meat or grill some local fish. This was my Mum’s way to silently educate me in the value of food, the quality, the preparation… basically what food was. It was the greatest education she gave to me and the weight came off gradually as I gained more respect for food. It became my passion in a healthier way. My homework was full of beetroot stains and carrot peels, but my teachers understood as they saw a new me. Have you always been a keen cook? I always helped to make the dinner, and over time I would have made most meals from Deirdre Madden’s All About Home Economics — it was my sisters’ home economics book
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and the only cookbook in the house. I always say now that a 12-year-old should be allowed to prepare the dinner once a week and if they make a mess, they make a mess. It’s a life skill — that’s why my Mum taught me. I call myself a ‘ready, steady, cook’; I think it’s because, growing up in a greengrocer, I was surrounded by fruit and vegetables from an early age. I've added to this over the years. What inspired you to transition the shop into a health store? I worked in hospitality with various health food cafés and stores in Sydney, Australia. I saw a new interest and passion towards health food and independent health food stores with a varying general clientele creating a buzzy ambiance and atmosphere. A lot of the stores were three in one, so the grocer, the wholefoods and the café were a one-stop-shop, which I really admired. When I came back to Ireland in 2001, I worked in Select Stores as a greengrocer for three years getting to know the clientele. Gradually I introduced organic produce, which was a first for Dalkey, and then introduced wholefoods. In 2004, I transformed Select Stores into a health food shop with a freshlymade juice and sandwich bar. I went back to college to study Nutritional Therapy at the Irish Institute of Nutrition and Health with renowned nutritional therapist Richard Burton, and this allowed me to bring more awareness and knowledge to wholefoods and nutrients when dealing with the public. We recently transformed the shop in 2014 to create the Fuel Food kitchen deli and café as part of Select Stores. What are the most common questions or concerns your customers have in terms of cooking healthy, nutritious meals? Customers find it difficult to find the time to cook a healthy breakfast, lunch and dinner for themselves, let alone the family. I offer a lot of advice on easy, effective recipes with a few fresh wholefoods, on a budget and free from stress to keep you focused and fuelled throughout the day. This is why I wrote The Fuel Food Cookbook and now offer cookery demos once a month at the store for customers. Keep things simple and bring it back to basics — listen to your body, love your food and love your exercise to bring optimum mental and physical health.
meals for their families? If you’re able to, enroll in a wholefood cookery course in the area at your local independent health food store or cookery school. Or, just visit your local independent health food store and look around, ask questions to the staff and see what’s on offer… it’s amazing what you will pick up. What was your aim in creating The Fuel Food Cookbook? My aim was to encapsulate wholefoods into a cookbook simply and effectively for everyone to use and cook. It’s very much ear-to-the-ground with recipes tried and tested from myself, my family, bakers and customers since 1959. It’s also the first cookbook to have the 14 known allergens to adhere to EU regulations in the hospitality sector mentioned throughout each recipe, so it makes every recipe reliable, honest and dependable. This is where it has gained a lot of positive feedback from the general public and will be distributed in the UK in January by Viridian Nutrition. What simple changes can people make to their eating habits for the New Year? The only difference between stumbling blocks and stepping stones is the way in which we use them. Quitting sugar can transform your health by reducing sweet cravings and improving your energy, metabolism, body weight and overall wellbeing. I developed a healthy seven-day, sugar-free eating plan with effective, tasty family recipes that are stressfree and enjoyable. These recipes will keep blood sugars balanced, providing you with sustainable energy all day long. It’s part of the ‘Viridian 7-Day Sugar Detox Kit’ app which launches early January 2017 to download for free on smart phones and tablets with a professional step-by-step guide, videos and lots more nutritional info to keep your cravings at bay.
7-Day Viridian tox Kit e D r a Sug om the le ilab fr app ava re App sto Sugar n 7 Day ia id Vir n id y Vir ia Detox b td L l a n o ti Interna
What would you advise to home cooks who are looking to cook more wholesome
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THE CORNERSTONES OF Good Nutrition W
e are all biochemically individual when it comes to nutrition, although all of us have the same basic requirements when it comes to eating in a way that promotes good health. Ideally, we should have three meals a day with two snacks in between to keep us going through the day. Food combining is a way of putting meals together so that they provide complex carbohydrates, essential fats, protein and dietary fibre, with adequate water for hydration. All the food-combining recipes here support the body with brain function, energy production and optimum nutrition to keep you focused and fuelled all day long.
WATER We all learned in school that the human body is two-thirds water, so hydration is critical for flushing toxins from your body and carrying nutrients to your cells. Water is so important that our bodies require water more than any other nutrient. The recommended eight glasses per day assumes that you are getting at least two or three cups of water daily from fruits, vegetables, soups, etc., which all count toward your eight glasses of ‘water’ each day. When you can’t take in enough liquid, it can make you tired and irritable, and it can affect your exercise performance too. Keeping a water bottle nearby will encourage you to drink, and many people find that it helps if they keep track of their intake. Make a habit of drinking water as soon as you get up in the morning. If you don’t like plain water, try sparkling water.
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JANUARY 2017
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guest editor Oliver McCabe
Growth Your body requires protein to build, recover and grow its structures and tissues, such as muscle, hair, nails, etc. Remember, protein is the solid 'building block' for body tissue.
Healthy Immune System
Digestion You need protein to produce enzymes for proper digestion, absorption and energy metabolism.
Protein helps you produce antibodies that make up your defence system and help protect you against colds, the flu and other health issues.
PROTEIN This amazing nutrient is needed daily and many believe that protein, health and fitness go hand in hand. It's true: your body requires protein for many different functions. Protein is basically the building block that you use to produce natural chemical reactions to assist the digestion, absorption and metabolism of foods.
Performance and Recovery
Energy and Vitality
Protein helps to increase and maintain energy production and recovery for active people and athletes. Protein may also help reduce the effects of injuries and aid in overall recovery.
Protein is used to produce energy and may assist with the metabolism of other nutrients, like fats and carbohydrates.
Mood and Behaviour Protein helps your body produce hormones that can affect your mood and behaviour.
PROTEIN The secret is to incorporate a good variety of vegetables and high-quality, ethically farmed dish and animal sources of protein into your diet and divide them into small, frequent meals. The protein content of each food type varies, although the key is to keep it balanced and as healthy as possible. Eating fresh, organic and unprocessed foods will help deliver good nutrients to your body.
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Some great sources of protein are: • Legumes: beans, chickpeas, pinto beans, black beans, mung beans bean sprouts, etc. • Seeds: hemp, chia, flaxseed, sunflower, pumpkin and sesame. • Nuts: almonds, walnuts, Brazil, cashew and pistachos. • Eggs
• • • • • •
Lean meats: chicken and fish Dairy: milk, yoghurt, cheese, etc. Vegetables (all) Avocados Seaweeds: kelp, wakame, nori, spirulina, etc. Whole grains: quinoa, millet, amaranth, rice, rye and wheat.
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JANUARY 2017
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guest editor Oliver McCabe
FIBRE Fibre keeps your digestive system healthy and contributes to other processes, such as stabilising glucose and cholesterol levels. It is recommended that adults eat 25-35g daily. Here are some ways to increase your dietary fibre intake: • Choose hummus instead of cheese when snacking. While cheese has no fibre, a quarter cup of hummus, which is made from chickpeas and sesame seeds, provides nearly 4g. • Swap a serving of meat for a serving of beans. Half a cup of beans has 5-8g of fibre, depending on the type, while chicken and beef have none. • Munch on nuts. Adding a quarter cup of nuts can give you an extra 2-4g of fibre. Almonds have the most, but peanuts and walnuts are also good sources. • Eat your vegetables. You can boost your fibre intake by 4-8g by remembering to eat half a cup of cooked greens or a couple of raw carrots. • Go with whole grains. If your rice is brown, a cup will give you about 4g of fibre, but if it’s white, it only has 1g. Other whole grains like oats and quinoa also provide lots of fibre.
ESSENTIAL FATS Healthy fats are important to help you feel fuller for longer and they help aid the essential functions in your body. However, when eaten in large quantities, especially before exercise or work, they can make you feel heavy and can slow down digestion, making it difficult to absorb nutrients. The fat found in fish (omega-3), nuts, seeds (such as flaxseed and chia seeds) and avocados are more essential to bodily function than the saturated fat in cheese, fatty meats or deep-fried foods. Try to limit your intake of hydrogenated and saturated fats (fried foods, takeaways, ready meals), which will only serve to increase fatigue and sluggishness.
CARBOHYDRATES The main nutrient that fuels your body is carbohydrates. The more ‘whole’ or complex the carbohydrate is, such as brown rice, quinoa or wholegrain pasta, the longer the fuel will last. Carbohydrates are found in: • All types of grains, such as brown rice, wheat, oats, bran, millet and quinoa. • Nuts, seeds and wholegrain pastas. • Most vegetables, but especially starchy vegetables such as sweet potatoes, peas, beans, legumes and corn.
FIGHT THE SUGARY FOOD CRAVINGS Many of us would like to cut down on our sugar
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•
•
•
•
• •
intake, but it can be difficult to resist the craving for sugary, sweet foods. Try the tips below to reduce your sugar intake. Eat plenty of fibre. Fibre makes your body feel full quicker during meals, and keeps you feeling full for longer. Replace refined sugars with fruit and white bread with wholewheat choices. Add extra vegetables to your meals every day. Sleep at least eight hours each night. Sleeping less may make you crave sugary foods and drain your energy during the day, making you burn fewer calories. Eat several small meals a day – breakfast, lunch, dinner and two snacks rather than three big meals. Don’t skip any meals during the day as this may cause you to overeat at your next meal: your body tries to compensate for the meal missed earlier in the day. Snack on finger foods in between meals and avoid foods that are high in carbohydrates. Sugar causes mood swings and quick changes to your energy level. Your energy level peaks after eating a high-carbohydrate meal, but dips shortly afterwards, leaving you hungry before your next mealtime. Try carrot and celery sticks. Avoid eating when you are angry or emotional. Go for a walk or attend a yoga class. Participate in regular exercise or play a sport that you love and look forward to. This will get you over that ‘couldn’t be bothered’ attitude. Your body produces endorphins when you exercise, releasing serotonin, the feel-good hormone, into your bloodstream. These hormones also inhibit food cravings and burn extra calories throughout the day, making it easier to compensate for a mistake when you slip into a food craving.
SUGAR ALTERNATIVES Sugar raises your blood sugar quickly, leading to the inevitable ‘sugar high’ followed by a crash. So what are the alternatives? • Stevia is a herb that is much sweeter than sugar, with insignificant calories. • Xylitol is an unrefined plant sweetener with a very low glycemic load and can be used in cooking and baking. • Barley malt syrup is as sweet as sugar with the same amount of calories, but raises blood sugar more gently. It also contains B vitamins and minerals. • Maple syrup is delicious and sweet, with just over half the calories of sugar. It is made from the sap of maple trees and contains small amounts of vitamins and minerals. • Honey has fewer calories than sugar, but it is almost as sweet. It is also antibiotic, especially manuka honey, which is made with pollen from
the tea tree. • Blackstrap molasses is a by-product of sugar refining. It’s very high in iron and has fewer calories than sugar. However, its sweetness is due to the same molecules as sugar. • Fruit concentrates are lower in calories than sugar and raise the blood sugar more gently. You can get fruit concentrates as liquids or spreads, often organically grown. • Fructose is marketed as a natural alternative to sugar, but it’s actually manufactured from industrial glucose. It has the same amount of calories as sugar, but does raise blood sugar very slowly.
EATING BEFORE AND AFTER EXERCISE The best foods to boost your store of energy are those rich in complex carbohydrates, such as quinoa, brown rice, wholegrain pasta, fruits and vegetables. When it comes to activity, it’s important to time meals right so that you use your fuel most efficiently. Eating two hours before any activity or exercise gives you time to digest and top off the tank. Don’t forget that refuelling after activity is equally important, ideally within 30 minutes. Balancing meals with carbohydrates, adequate protein, and fruits and veg will provide premium energy to fuel your body.
FOOD ING COMBIN
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SLOW DOWN When you eat too quickly, you don’t digest your food properly, which can lead to indigestion. Eating quickly also means it’s easy to eat too much, as you don’t give your body a chance to tell you that it’s full. Eating meals in courses is one way to slow your pace. Taking smaller bites helps too. If you’re eating food that needs to be cut up, like a piece of meat or chicken, cut as you go. Practice putting your utensils down periodically during the meal, stop to sip on water or simply take a little break. Work towards making your meal last for at least 15 or 20 minutes.
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CHRISTMAS JANUARY ANNUAL 2016 2017
30/11/2016 16:27
guest editor Oliver McCabe
Seedy mango and date energy bars Makes 12 “These satisfying homemade energy bars were developed by my friend, work colleague, home baker and nutritional coach Eleanor Hagan. These are fantastic for adults’ and kids’ lunchboxes – just don’t let your mates know or there will be none left for you come lunchtime! High in vitamin E, zinc, dietary fibre, plant protein and essential fats; low GL.” 80g coconut oil or butter, plus extra for greasing 80g brown rice syrup 80g Medjool dates, stoned and finely chopped 50g dark tahini (or use a pumpkin seed spread or peanut butter) 120g rolled oats (or quinoa flakes) 80g hazelnuts, chopped 50g dried mango 40g pumpkin seeds 40g sesame seeds 40g sunflower seeds 20g ground flaxseeds 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Lightly grease a 20cm square tin and line the base with baking parchment. 2 In a small saucepan set over a medium heat, melt together the coconut oil or butter, brown rice syrup, chopped dates and tahini. Stir constantly until smooth and thick. 3 Combine the oats, hazelnuts, mango and seeds in a large bowl. Pour in the melted coconut mixture and stir well to combine. 4 Spoon the mixture into the prepared tin and press it down firmly and evenly with the back of a spoon. Bake for about 20 minutes, until lightly golden on top. 5 Leave to cool completely, then slice into bars or squares. Eat straight away or store in an airtight container in the fridge for up to 10 days. Per Serving 273kcals, 19.4g fat (7.2g saturated), 23.1g carbs, 10.7g sugars, 5.9g protein, 3.7g fibre, 0.012g sodium
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Pumpkin and Feta pearl barley risotto Serves 4 “I’ve been using pearl barley in risotto ever since I made a green vegetable risotto last year. I love the hearty, wholesome texture
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and flavour that the barley lends to the dish. Note that the pearl barley takes a little longer to cook than Arborio rice – about 30 minutes instead of 15. High in selenium, dietary fibre and protein; low GL.” 1 tbsp unsalted butter 1 medium courgette, quartered lengthways and chopped into thick pieces 600g pumpkin or butternut squash, peeled and chopped into cubes 2 garlic cloves, crushed Zest of 1 lemon 1 tbsp fresh thyme leaves, chopped 5 tbsp dry white wine 1 unsalted, gluten-free vegetable stock cube 1l hot water 300g pearl barley, rinsed and drained Himalayan fine rock salt and freshly ground black pepper 80g frozen peas 100g Feta, crumbled Rocket leaves 1 Melt the butter in a deep frying pan over a medium to low heat. Add the courgette and
cook for 2–3 minutes, until softened. Add the pumpkin or squash, garlic, half of the lemon zest and half of the thyme, stirring to coat. Add the wine, cover, and cook for 10 minutes, until the pumpkin is almost cooked. 2 Meanwhile, add the stock cube to one litre of hot water and stir. Bring this vegetable broth to a boil in a saucepan and keep it simmering over a low heat. 3 Add the pearl barley to the pumpkin mixture and stir for 1–2 minutes to coat the grains. Add the hot broth one ladleful at a time. Wait for the broth to be fully absorbed before adding more. Continue for 20–30 minutes, stirring constantly, until all the broth has been absorbed and the barley is cooked through and slightly firm to the bite. 4 Season to taste, then stir in the peas and half of the crumbled Feta. Serve topped with the remaining lemon zest, thyme, Feta and some rocket leaves.
Per Serving 460kcals, 10.3g fat (6.2g saturated), 78.2g carbs, 9.5g sugars, 15.2g protein, 17.9g fibre, 1.167g sodium
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CHRISTMAS JANUARY ANNUAL 2016 2017
30/11/2016 16:28
guest editor Oliver McCabe
Chia overnight mousse with almond and coconut Serves 2 “Chia seeds are high in omega-3 essential fats, a deficiency of which may cause depression and insomnia. The better your blood levels of omega-3 fats, the better your levels of serotonin, the ‘happy hormone’, are likely to be. High in plant protein, dietary fibre, essential fats, calcium and iron.” 100g ripe banana, peeled and mashed 470ml coconut drinking milk 2 tbsp almond butter 1 tsp vanilla extract ½ tsp ground cinnamon 180g chia seeds 1 Blend the banana, coconut milk, almond butter, vanilla extract and cinnamon in a blender for five seconds. 2 Transfer to two glass jars and stir in the chia seeds, dividing evenly between the two jars. Seal the jars, put in the fridge and leave overnight. By morning, the pudding will be set as the chia seeds will have soaked up the milk and become jelly-like. 3 Enjoy with seasonal fruit and/or berries, toasted coconut flakes, ground flaxseeds and a drizzle of honey if you like it sweet. It’s handy to have as a healthy go-to snack at work or in the evening. This will keep for three days in the fridge. Per Serving 634kcals, 39.2g fat (5.8g saturated), 59.3g carbs, 11.6g sugars, 19.5g protein, 33.8g fibre, 0.321g sodium
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West Cork chorizo and cheese omelette Serves 1 “I particularly like using the chorizo from Gubbeen Farmhouse in West Cork, as I know the Ferguson family who run the farm and the pigs are raised ethically. You can buy this chorizo in any good gourmet shop. Wait until you smell it – your neighbours will be knocking on your door to join you. This is high in protein and essential fats, and is a low GL recipe.” 2 large eggs 1 tbsp oat milk Pinch of smoked paprika Pinch of Himalayan fine rock salt Pinch of freshly ground black pepper
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1 tbsp extra-virgin olive oil 6 slices of chorizo, cut into small cubes 4 button mushrooms, chopped 60g red onion, chopped 60g baby spinach 50g Gubbeen or Cheddar cheese, grated To serve: Toast Salad Ripe avocado, chopped 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Beat the eggs with the oat milk, smoked paprika and seasoning in a small bowl with a fork until combined. 2 Heat the olive oil in an ovenproof frying pan over a low to medium heat, making sure you cover most of the pan with the oil to avoid sticking. 3 Add the chorizo, mushrooms, red onion
and baby spinach and sauté for three minutes, stirring with a wooden spoon. Add the beaten eggs, making sure you cover all the toppings and the base of the pan. Cook for 2-3 minutes over a medium heat, then add the grated cheese. 4 Put the pan in the oven for five minutes, until the eggs are cooked through. Use a cloth or oven gloves to remove the pan, as the handle will be extremely hot. 5 Remove the omelette with a spatula, carefully dislodging it from around the sides of the pan first. The omelette should slip right out onto a large plate. Serve it flat or fold it into a half-moon shape. 6 Serve with your favourite bread for toast, or salad and some chopped, ripe avocado. Per Serving 594kcals, 43.4g fat (13.1g saturated), 14.3g carbs, 6.3g sugars, 39.3g protein, 3.6g fibre, 1.156g sodium
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CHRISTMASJANUARYL ANNUAL 2016 2017
30/11/2016 16:28
guest editor Oliver McCabe
Protein punch smoothie Makes 1 “We are increasingly aware of the importance of lowering the amount of cholesterol and saturated fat in our diets. Spirulina, hemp or pea proteins are natural high-protein foods that contain all eight essential amino acids. Amino acids are the building blocks of the protein the body requires, but with none of the cholesterol or saturated fats. This smoothie is a tasty, easy add-in for vegetarians and vegans looking for more complete plant proteins. High in plant protein, essential fats, dietary fibre, magnesium and antioxidants.” 400ml unsweetened almond milk 7 strawberries, topped and tailed 1½ bananas, peeled ¼ mango, peeled and stoned 1 heaped tbsp hemp or pea protein 1 tsp golden flaxseed ½ tsp spirulina powder 1 Add all the ingredients to a blender and blend for 20 seconds. Pour into a glass and serve immediately. Per Serving 403kcals, 10g fat (1.4g saturated), 66.8g carbs, 37.9g sugars, 20.8g protein, 10.6g fibre, 0.356g sodium
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Ollie’s Fuel Food veggie bake Serves 4 “I love using layers of grains and vegetables when creating our popular vegetarian and vegan bakes for the deli. You could also add cooked marinated chicken, fish, lamb or beef as a layer to this dish if you like. This is high in plant protein, dietary fibre, essential fats and vitamin C.” 800ml water 2 low-salt, yeast-free, gluten-free vegetable stock cubes 200g brown lentils, washed and rinsed 200g millet, washed and rinsed 200g baby spinach 200g sweet potato, peeled and cubed 1 tbsp harissa paste 1 tspn ground turmeric 2 tbsp rapeseed oil 150g onions, diced 150g red peppers, diced 2 large garlic cloves, crushed
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1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Boil the water and add the vegetable stock cubes. Stir to dissolve and set aside. 2 To begin with, you need three medium saucepans. In the first saucepan, cover the lentils with 400ml of the vegetable stock. Simmer for 25 minutes, until the stock has been soaked up and the lentils have collapsed. Add some more water and continue to cook for 10 minutes more, until the lentils are cooked through. Drain off any excess water in a colander and set aside. 3 Another saucepan is for the millet. Again, add 400ml of the vegetable stock and simmer for 15 minutes, until the stock has been absorbed. Add some water and continue to cook for five minutes more, until the millet is fluffy. Drain off any excess water in a colander or sieve and set aside. 4 While the millet is cooking, use a sieve to steam about 50g of the baby spinach over the saucepan for five minutes. Set aside. 5 The last saucepan is for the sweet potatoes. Cover them with hot water and simmer for about 20 minutes, until soft. Drain and place the sweet potatoes back into the saucepan. Mash with the harissa paste and turmeric until you have a thick purée. 6 Heat one tablespoon of the oil in a wok
over a medium heat. Add the onions, peppers, the rest of the baby spinach and the garlic. Sauté for five minutes, until the vegetables are soft. Add a little water to the base of the wok if it looks too dry. Remove from the heat once the vegetables are soft. 7 This is the fun part: layering. Grab a medium-sized deep baking tray or dish and grease with the remaining tablespoon of oil. Add the millet as your base, using a spatula or wooden spoon to flatten it. Next add the vegetable mix on top of the millet, again flattening it. (This is where you could add some meat or fish if you wanted to as the next layer.) Add the lentils and flatten them, then top it off with the lightly spiced sweet potato mash. As you do so, mix the steamed baby spinach into the top. 8 Pop the dish in the oven for 20 minutes, until the top is toasty. Cut servings with a large knife and serve with a spatula. It’s beautiful with a salad of your choice.
Per Serving 539kcals, 11.3g fat (1.2g saturated), 88.4g carbs, 9.7g sugars, 22.9g protein, 23.8g fibre, 0.759g sodium
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CHRISTMAS JANUARY ANNUAL 2016 2017
30/11/2016 16:29
guest editor Oliver McCabe
Spicy carrot, kale and edamame salad Serves 4 “Carrots are the Specsavers of vegetables. They promote excellent vision, especially at night, because of their high beta-carotene content, which is beneficial for eye function. High in plant protein, dietary fibre, essential fats and vitamin C; low GL.” 250g kale 200g frozen edamame beans 600ml water 1kg carrots, sliced into julienne strips Pinch of Himalayan fine rock salt 1 tbsp extra-virgin olive oil 1 medium onion, finely chopped 1 spring onion, finely chopped 40g fresh coriander, chopped For the dressing: 80ml extra-virgin olive oil, plus extra 3 garlic cloves, crushed 2 medium fresh green chillies, finely chopped 1 tbsp white wine vinegar 1 tbsp preserved lemon, chopped (or lemon juice) 1 tsp sweet paprika 1 tsp ground cumin ¾ tsp ground cinnamon ½ tsp ground coriander ¼ tsp ground cloves ¼ tsp ground ginger
Per Serving 429kcals, 26.3g fat (3.7g saturated), 42.7g carbs, 14.3g sugars, 11.4g protein, 10.8g fibre, 0.283g sodium
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Sweet potato chickpea burgers Makes 6
1 Whisk all the ingredients for the dressing together in a bowl and set aside. 2 Cut the kale leaves away from the stalk. Discard the stalk and shred the leaves. Place the shredded kale and frozen edamame beans in a wok or large saucepan and cover. Cook for 5-8 minutes over a low to medium heat, until tender. Drain and set aside. 3 Place the water in a large saucepan and bring to a boil, then add the carrots and a pinch of salt. Boil for about three minutes, until they are tender but still crunchy. Drain in a colander and leave to dry. 4 Heat the oil in a large pan over a low heat. Sauté the onion for 12 minutes, until soft and slightly browned. Remove from the heat and transfer to a large salad bowl. Add in the cooked kale, edamame beans, carrots and spring onion. 5 Give it a big stir and leave to cool. 6 Stir in the coriander and dressing just before serving, or serve it on the side.
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“The darker the sweet potato, the greater the nutrients such as vitamin C, B vitamins, essential fats and dietary fibre in this actionpacked vegetable.” 1kg sweet potatoes, peeled and cut into large chunks 1 x 400g tin of chickpeas, rinsed and drained 150g brown rice syrup 100g spelt flour 2 fresh red chillies, deseeded and finely chopped 3 tbsp spring onions, chopped 2 tsp tamari 1 tsp Himalayan fine rock salt Rapeseed oil, for frying For the sauce: 2 tbsp extra-virgin olive oil 1 tbsp freshly-squeezed lemon juice
1 tbsp fresh coriander, chopped Himalayan fine rock salt Freshly ground black pepper 1 Cook the sweet potatoes in boiling water for 20 minutes until soft, then leave in a colander to drain for one hour. 2 Meanwhile, whisk together all the sauce ingredients until smooth. Set aside. 3 Once the sweet potatoes have lost most of their liquid, place them in a mixing bowl and add the rest of the burger ingredients except the oil. Mix together by hand until it’s smooth and even. Do not over-mix –– it should be sticky. If it’s too runny, add a little more flour. 4 Heat a little oil in a large frying pan over a medium heat. Use a tablespoon to lift the burger mix into the pan and flatten it with the back of the spoon to create a not-too-perfect disc roughly 5 x 1 cm. 5 Fry the burgers in batches for about six minutes on each side, until they have a nice brown crust. Place between two sheets of kitchen paper to soak up any excess oil. Serve hot or warm with the sauce on the side. Per Serving 607kcals, 9.3g fat (1.2g saturated), 118.2g carbs, 23.1g sugars, 18.7g protein, 20.6g fibre, 0.55g sodium
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What's in season? EASY RECIPES USING THE BEST OF THIS MONTH'S FRESH, SEASONAL INGREDIENTS
32-39 IN THIS SECTION
LOVING LEEKS P32
Seasonal leeks are packed with goodness... and flavour!
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SEASONAL EATS P36
Our top tips for using seasonal foods to stay healthy and happy during the winter months
A TASTE OF HOME P38
Blogger Eimear O'Donnell dishes up some of her favourite winter vegetables
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How to prepare a leek: • Trim off about 2-3cm from each end (the white end with the root and the dark green top). • Cut the remaining leek into sections about 4cm long. Slice these in half lengthways. • Place the leek in a bowl or baking dish of cold water and rub the pieces clean, checking between layers for hidden dirt. The dirt will fall to the bottom of the dish while the leek floats. • Dry roughly with kitchen paper and slice according to the recipe.
MAKE IT YOURS: For extra flavour, instead of boiling them in water, soften the leeks by melting a knob of butter in a frying pan and cooking over a medium heat for 4-5 minutes.
Loving leeks Marge Courtney Smith “Very tasty, easy and quick to make — the three things that a dinner in our house needs to be! The biggest surprise was how much the capers gave a lovely sharpness through the creamy Mascarpone. I had thought about leaving them out but I wouldn’t now — they were delicious. This got a thumbs-up from everyone.”
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Seasonal leeks are packed with goodness… and flavour!
JANUARY 2017
30/11/2016 16:31
what’s in season? leeks
Salmon and leek parcels Serves 2 (easily doubled) 1 large leek, washed, trimmed and thinly sliced 80g Mascarpone 2 tbsp dill, chopped Salt and black pepper 2 salmon fillets, skins removed 2 tsp capers, drained Juice of ½ a lemon, plus wedges to serve To serve: Baby potatoes Peas 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Cut two large sheets of parchment paper, each large enough to wrap up a salmon fillet with room to spare. 2 Place the leeks in a pan with 100ml of water. Cover and bring to the boil, then cook for 5-6 minutes until the water has been absorbed and the leeks have softened a little. Stir in the Mascarpone, half of the dill and some salt and black pepper. 3 Spoon half of the leeks into the middle of one sheet of parchment and place a salmon fillet on top. Repeat to make a second parcel. 4 Squeeze some lemon juice over each fillet, then scatter over the capers and remaining dill. Season with some black pepper. 5 Bring the parchment up over the fish and fold the edges together, leaving a little space inside each parcel. Place the parcels on a baking tray. 6 Bake for 14-15 minutes. Open each parcel, being careful with the steam which will be released. 7 Serve with baby potatoes and peas, with extra lemon wedges for squeezing over. Per Serving 316kcals, 14.1g fat (4.7g saturated), 16.3g carbs, 3.9g sugars, 32.9g protein, 2.3g fibre, 0.283g sodium
Leek, potato and roasted garlic soup Serves 4 2 garlic bulbs, sliced horizontally 1 tbsp olive oil 2 leeks, washed, trimmed and sliced 1 celery stalk, chopped 1½ tbsp fresh thyme leaves Salt and black pepper 1½l vegetable stock 700g potatoes, peeled and chopped 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4.
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: Heal tis pwinter
2 Place the garlic bulbs on a sheet of tin foil and place on a baking tray. Drizzle with half of the olive oil and close up the foil to form a parcel. Roast for 12-15 minutes or until soft. Allow to stand for 10 minutes or until cool enough to handle, then squeeze the cloves from their skins. 3 Heat the remaining oil in a saucepan over a medium-high heat. Add the leeks, celery and one tablespoon of the thyme leaves. Season with salt and black pepper and cook, stirring, for 6-8 minutes or until tender. 4 Add the stock and potatoes. Cover and bring to the boil, then reduce the heat to medium. Stir in the roasted garlic and simmer, uncovered, for 15 minutes or until the potatoes are tender. 5 Remove the pan from the heat and use a stick blender to whizz until smooth. Stir in the remaining thyme leaves. Return to medium heat and heat through for 2-3 minutes. Season to taste with salt and black pepper. Per Serving 215kcals, 4.6g fat (0.8g saturated), 39.9g carbs, 4.7g sugars, 5.5g protein, 5.9g fibre, 0.872g sodium
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ciou This deli garlic, mbines o c l warmer bacteria r its anti known fo nflammatory -i and anti e high s, with th eks ie rt e p le pro f o t conten vitamin your t a u o y to keep st! healthie
___ JAN ___ FEB ___ MAR ___ APR ___ MAY ___ JUNE ___ JULY ___ AUG ___ SEPT
In season tem Sep ber – March
___ OCT ___ NOV ___ DEC
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Leek and mushroom chicken Serves 4 4 chicken fillets Salt and black pepper 1½ tbsp olive oil Knob of butter 250g chestnut mushrooms 3 leeks, washed, trimmed and sliced into 1cm rounds 80ml white wine 220ml cream To serve: Potatoes, rice or pasta 1 Starting at the thicker end of each chicken fillet, use a sharp knife to cut each through its centre into two thinner cutlets. Trim away any excess fat and season both sides of the chicken pieces. 2 Heat half of the olive oil in a large pan over a medium-high heat. Add four of the chicken pieces and cook for 3-4 minutes, undisturbed, until you can see that the chicken is cooked about halfway
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through. Flip the chicken and cook for 3-4 minutes longer or until cooked throughout and nicely browned all over. Transfer to a plate, tent loosely with tin foil and set aside to rest. 3 Wipe out the pan with a ball of kitchen paper and add the remaining olive oil. Repeat with the remaining chicken pieces. Transfer to the plate with the other cooked chicken. 4 Wipe out the pan again and return to a medium heat. Add the butter and, when melted, add the mushrooms and leeks along with a pinch of salt. Cook for about five minutes, stirring occasionally, until softened. 5 Add the wine and cook for two minutes. Add the cream, turn the heat to medium-high and cook for five minutes or until slightly reduced. Season to taste with salt and pepper. 6 Divide the chicken between serving plates and top with the sauce. Serve with baked or mashed potatoes, rice or pasta. Per Serving 419kcals, 20.8g fat (6.9g saturated), 13.6g carbs, 4.7g sugars, 41g protein, 1.9g fibre, 0.205g sodium
love LEEKS
LEEKS LOVE… ❤ CHICKEN ❤ PORK ❤ BACON ❤ HAM ❤ CREAM ❤ GARLIC ❤ BUTTER ❤ MUSHROOMS ❤ THYME ❤ MUSTARD ❤ CHEESE ❤ WHITE FISH ❤ SALMON ❤ PEAS
JANUARY 2017
30/11/2016 16:35
Special
Christmas Menus FROM ¤40 Bookings now being taken
Best ethic restaurant 2016
AUTHENTIC INDIAN FLAVOURS FRESHLY GROUND SPICES LOCALLY-SOURCED MEATS AND VEGETABLES Enjoy fresh, funky Indian street food from multi-award-winning Chef Sunil Ghai and Benny Jacob in a relaxed, fun atmosphere that marries Dublin with Bollywood and the foodie streets of North India. Diners can choose between
gupshup (small plates), tandoori chakhna (chops and game) and desi khana (curries and biryani), all tied together with traditional zingy pickle and contemporary twists on classical Indian condiments and sides.
As we say in Hindi, Attithi Devo Bhavo: ‘Guest Is God’, and we always feed our God with pure food.
OPENING HOURS Monday 5:00pm to 10:30pm Tuesday – Friday 12:00pm to 2:45pm and 5:00pm to 10:30pm Saturday 5:00pm to 10:30pm Sunday 3:00pm to 10:00pm 43 Camden Street Dublin 2 01 555 7755
www.picklerestaurant.com
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30/11/2016 16:56
Seasonal eats
using Our top tips for to stay healthy seasonal foods g the and happy durin winter months
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JANUARY 2017
30/11/2016 16:57
what’s in season winter vegetables
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T’S EASY to focus on fresh, seasonal eating during the summer months when fruit and vegetables are abundant, but we know from experience that it’s harder to motivate oneself during the winter. On cold, dark evenings, it can be tempting to sink into a comfortable routine of meat and quick-fix carbs – but with the elements at their most fierce, our immune systems need an extra boost now more than ever.
What’s in season now? BEETROOT BROCCOLI BRUSSELS SPROUTS CABBAGE CARROTS CAULIFLOWER CELERIAC KALE LEEKS MUSHROOMS PARSNIPS SQUASH SWEDES SWEET POTATOES TURNIPS
Ca rro ts
• • • • • • • • • • • • • • •
Our top tips
• Ditch the juice detox. While there are plenty of health benefits to adding whole-fruit and -vegetable juices to your diet, using juices to replace meals is not a good idea. Any weight loss is likely to be temporary and will be undone as soon as you re-introduce solid food. In the meantime, you will be missing out on plenty of vital nutrients. • While many people begin the New Year by resolving to be healthier or to lose weight, it’s important to remember that we are still animals and it is natural for our bodies to need extra insulation during the winter. Don’t go hungry; instead, ensure that you are eating enough healthy food to stay satiated. This will help you to resist reaching for that chocolate bar. • Focus on warming comfort foods. Soup is an amazing and easily achievable way to get loads of vegetables into your diet (and your child’s). Likewise, vegetable gratins and mashes make fantastic, healthy comfort food. • As the days get shorter, we get less
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exposure to the sun. This can lead to a drop in Vitamin D and serotonin, causing depression and associated food cravings. Spend time outdoors when possible, and consider taking Vitamin D supplements during these colder months. • You can also boost serotonin levels with healthy carbohydrates such as root vegetables and whole grains, which will help keep unhealthy cravings at bay. • Boiling vegetables can mean that some of their nutrients are leached out into the cooking water. Unless you’re using the water (e.g. when making soup or stew), try roasting your veg instead to maximise their goodness; luckily, practically all vegetables taste better when roasted! • Spices add depth and warmth to food without adding extra calories or fat. Think of how spicy foods heat you up from the inside out! Cumin, cinnamon, turmeric, chilli powder, paprika, nutmeg, ginger and harissa will keep you feeling toasty even on a bleak January day. Spicy foods offer health benefits, too, helping to clear out your sinuses or alleviate a stuffed-up nose.
EASY WAYS TO ADD SEASONAL FOODS TO YOUR WINTER MEALS • Add a handful of spinach! This is one of the easiest methods of adding extra goodness and we’re known for doing it all year round. Any soup, stew, casserole or bake will work with some spinach thrown in. • If you’re planning on serving mashed potato with your meal, try substituting half or all of the potatoes for root vegetables. Our favourite combinations are carrot and parsnip or celeriac and potato. Colcannon is another tasty way to up your vegetable count. • Cauliflower blitzed in a food processor makes a good substitute for rice and will count as one of your five-a-day. • When making lasagne or spaghetti Bolognese, pad out your beef mince with vegetables. Simply whizz
of extra Add plenty chilli. to a pot of s le b ta e g ve y to this a wa Not only is means it t ients, bu tr u n st oo b t per se less mea you can u nt or p ry im ta person – ve ! th on m n is lea during th
roughly-chopped mushrooms, onions, carrots and garlic together in a minichopper or food processor until fine. Fry gently in olive oil for 1-2 minutes, then add the mince and continue cooking as you usually would. • Don’t forget the frozen food section. Vegetables that have been frozen lock in almost all of their original goodness, but are conveniently ready to cook. • Tinned beans, lentils and other pulses are easy — and inexpensive — ways to add protein and fibre to soups, stews and casseroles. • Don’t forget fruits — try adding cooked apples or pears to your meals. These work particularly well with meats such as pork or duck, as these love a touch of sweetness. • If you’re making dessert, try focusing on those options which will at least count towards your five-a-day, such as fruit crumbles or pies.
lower Caulif
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JANUARY 2017
30/11/2016 16:58
what’s in season winter vegetables
Home A TASTE OF
Blogger Eimear O’Donnell dishes up one of her favourite winter vegetables
T
his is without doubt my favourite time of the year. So many people associate certain smells with Christmas and winter cooking, such as cinnamon, orange zest or red wine… but for me, it’s vegetable soup! It seems like the most boring one, I know, but it always reminds me of waking up on Christmas morning, as it was one of the first dishes my Mam would prepare. She always starts with boiling the turkey giblets to make the most delicious, savoury stock, before finely dicing and adding the most colourful mix of root vegetables and garden herbs — plus a thumb-sized piece of freshly grated ginger for a little kick! When it comes to Christmas and winter cooking, we tend to be quite traditional. We use seasonal fruits and vegetables in all our dishes and, if we’ve had a good enough harvest, some of these will have come from our own garden. The most popular vegetables are of course Brussels sprouts, parsnips and carrots, but there are so many delicious alternatives in season at this time of year. This is one of my favourite winter vegetable recipes: fancy enough to serve for Christmas dinner, but easy enough for any other evening meal.
WINTER GREENS WITH BACON AND CHESTNUT Serves 4 250g winter greens, such as kale or Savoy cabbage 100g Brussels sprouts, halved 1 tbsp olive oil 2 shallots, finely sliced 100g chestnut mushrooms, sliced 4 garlic cloves, crushed 50g streaky bacon pieces/lardons 2 tbsp soft, cooked chestnuts, finely chopped Sea salt and black pepper 1 Blanch the winter greens in boiling water. Remove after 2-3 minutes and roughly chop before rinsing under ice cold water to retain the crunchy texture. 2 Blanch the Brussels sprouts in salted boiling until just tender, then remove and drain. Set aside with the greens. 3 Heat the olive oil in a large pan over a medium heat and cook the shallots, mushrooms and garlic until tender. Add the bacon and cook until crispy. 4 Add the greens along with the diced chestnuts, then toss over the medium heat until fully mixed. Season with sea salt and black pepper, then serve.
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en Leafy gre pinach s r o le as ka nk and shri t il w l il w so , g in ook during c to id a fr a don’t be a! tr x e le add a litt
VEGETABLES IN SEASON: • • • • • • • • • • • • • • •
Brussels sprouts Kale Leek Sweet potato Turnip Beetroot Pak choi Cabbage Carrots Cauliflower Celery Chestnut mushrooms Onion Spinach Winter squash
FRUITS IN SEASON: • • • • • • • • • • • • •
Pear Clementines Plums Dates Grapefruit Kiwi Orange Pomegranate Passion fruit Papaya Lemon Cranberries Apples
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Per Serving 126kcals, 5.5g fat (1.8g saturated), 12.7g carbs, 1.8g sugars, 8.1g protein, 2.4g fibre, 0.318g sodium
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Easy Food 39
06/12/2016 09:44
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larder luck TURN TO YOUR STORECUPBOARD TO MAKE MEALS IN MINUTES
42-48 IN THIS SECTION
EAT IRELAND P42
Recipe Editor Jocelyn Doyle heads to the Wild West to explore Sligo's local foods
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FOOD FOR THE SOUL P44 Warm up with these wholesome, familyfriendly meals
Easy Food 41
01/12/2016 09:05
Fig, walnut and nori chocolate truffles Makes about 20-22 truffles 12 large dried figs, stems removed, halved 120g walnuts, shelled 1 tbsp nori, flaked or ground Generous pinch of sea salt 4 tbsp raw cocoa powder, plus extra for rolling 1 tsp vanilla extract 1 tbsp raw cacao butter, grated (optional) 42 Easy Food
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1 Soak the figs in water, green tea or brandy for 30 minutes. 2 Blitz the walnuts, nori, salt and cocoa powder in a food processor until the walnuts are broken up. 3 Drain the figs, reserving their liquid, and add to the food processor along with the vanilla and cacao butter, if using. Pulse until the mixture just comes together. Add some of the reserved fig soaking liquid if the mixture is too dry. 4 Roll the mixture into around 22 balls. Place
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ma If you’re ats for e tr e s the , use n childre juice to le p p a pine figs. e th soak
some cocoa powder or grated chocolate on a plate and roll the truffles in it to coat. Store in the fridge for up to one week. Per Serving 65kcals, 3.5g fat (0g saturated), 7.7g carbs, 5.1g sugars, 2.1g protein, 1.9g fibre, 0.014g sodium
x JANUARY 2017
30/11/2016 17:02
what's in season? local food
EAT Ireland Recipe Editor Jocelyn Doyle heads to the Wild West to explore Sligo’s local foods
“
People have been to the Killarneys and the Galways, but there’s always somewhere new happening – and I think this is Sligo’s time.” So says Aisling Kelly, owner of WB’s Coffee House, as she shows off her beautiful homemade cakes en route to Sligo. I’m a lucky participant in a foodie trip to the Wild Atlantic Way, and I haven’t visited Sligo since I was a wee one, so I’m excited and interested to taste my way around. This is the most entertaining train journey I’ve ever been on: a host of Sligo producers have come along to ply us with their delicious wares. I munch happily on rounds of treacly Guinness bread topped with slices of Burren smoked salmon; gently spiced falafels; velvety mini beetroot patties; wafer-thin slices of smoked venison; sweet, creamy Carrageen Moss puddings and boozy rum balls. If this is what Sligo tastes like, I am anxious to arrive. I’m charmed to hear that the heaps of food we can’t get through are being passed back through the carriages, allowing our fellow travellers to enjoy a taste of the West they are hurtling towards. Over the following 24 hours, Sligo and I become better acquainted. My overwhelming impressions are cheerful ones: smiling faces, fresh local food made by talented, passionate producers and everywhere a warm welcome, from the second we step off the train to the lock-in late that night in a local pub. An especial highlight is the sumptuous meal in the award-winning Eala Bhán restaurant, surrounded by warm wood and softly twinkling lights, each course matched perfectly with craft beers from the White Hag Brewery. My jeans grow ever tighter and I am too happy to care. We visit Lissadell House, childhood home of Countess Markiewicz, and my nerdy
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little heart is awestruck to be told that I am sitting at a table where WB Yeats once wrote poetry. In the courtyard, we gorge on fresh, sweet, meaty Atlantic oysters, served from an adorable handheld cart, before leading seaweed authority Prannie Rhatigan whisks us through Lissadell’s stunning Alpine gardens to the private beach. This quickly becomes my favourite part of the trip; Prannie is so supremely well-educated when it comes to seaweed that she renders the word “expert,” severely lacking, and I am enthralled. A medical doctor with a lifetime of experience of harvesting and cooking with sea vegetables, Prannie’s interest lies in the link between food and health, and her book, Irish Seaweed Kitchen, has all the information you could need. She reels off Latin botanical names with astounding alacrity, and has the inside scoop on everything from where to find particular seaweeds to how best to prepare them. We soak up her impressive knowledge while she hands us salty, umami-packed morsels for tasting. Our Irish ancestors knew the value of sea vegetables, but, along with many of our traditional foods, the skills associated with them have faded from our culture. However, with many new seaweed products now available — dried seaweed, ground seaweed, even crisps — it’s easier than ever to include these wholesome vegetables in our diets and reap the many nutritional benefits. Seaweed is an extraordinary source of iodine, a nutrient missing in almost every other food and one crucial for maintaining a healthy thyroid. It’s also an amazing supply of iron, calcium and magnesium, as well as rich in protein, containing more vitamin C per gram than an orange and has fantastic anti-viral, anti-bacterial
and anti-inflammatory properties – and it counts toward your five-a-day. As I learn whilst floating serenely in a Voya Seaweed Bath the next morning, it’s also incredible for your skin and hair. There are easy ways to incorporate seaweed into your diet. Prannie recommends eating just a small amount of each of a wide variety, often, for best results. The simplest way is to use seaweed to replace the salt when seasoning a recipe; because it’s also an efficient thickening agent, it’s particularly useful in a pot of soup or stew. Try baking flaked seaweed into bread or scones, mixing ground seaweed into cold-pressed rapeseed oil for a delicious dip, making a wholesome miso soup with wakame, toasting dillisk into moreish crisps or simply enjoying some fresh sushi wrapped in sheets of nori. Prannie’s delicious, healthy truffles are the perfect guilt-free treat during the depths of January, when so many of us are trying to make healthier food choices. Before we leave Sligo, I enjoy two perfectly soft-boiled eggs with batch bread toast in Shells café, Strandhill, then take a stroll along the battered shore. The salty sea air whips past me while the waves roar forcefully in, different entirely to the tamer white horses of my native east coast. I will be back here soon. I have much to see, to do and — most importantly — to eat. This is Sligo’s time, and I am aching to be a part of it. www.sligofoodtrail.ie www.ealabhan.ie www.thewhitehag.com www.lissadellhouse.com www.irishseaweedkitchen.ie www.voya.ie www.shellscafe.com Prannie says, “Nori comes into season after the first frosts of Christmas and New Year. It contains up to 40% protein and is packed with minerals, vitamins and trace elements. Traditionally, it was eaten as a ‘detox’ after all the excesses of the holiday season. These truffles are a delightful treat, quick and easy to make with no cooking involved. Chocolate and nori is a match made in heaven, and I love that the sugars come only from the figs and there is no refined sugar. These little truffles can be stored in the fridge for up to one week and enjoyed whenever a sweet but healthy morsel is called for.” Easy Food 43
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FOOD FOR
The Soul Warm up with these wholesome, family-friendly meals
Cover
Cook the
44 Easy Food
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JANUARY 2017
01/12/2016 09:02
what’s for dinner? winter warmers
Beef bourguignon Serves 6-8 2 tbsp olive oil 100g smoked streaky bacon rashers, sliced into lardons 1kg stewing beef Salt and black pepper 30g butter 200g shallots or pearl onions, peeled 200g chestnut mushrooms, quartered 1 carrot, sliced 3 garlic cloves, crushed 1 tbsp tomato purée 2 tbsp plain flour 650ml red wine 250ml beef stock 2 tsp fresh thyme leaves 2 dried bay leaves For the garlic mashed potatoes: 1 head of garlic 1 tbsp olive oil Salt and black pepper 1kg potatoes, peeled and quartered 100g butter 100ml whole milk, warmed A small handful of fresh parsley, chopped the pan to the heat for a minute to steam dry. 1 Preheat the oven to 160˚C/140˚C fan/gas mark
9 Squeeze the roasted garlic cloves out of their
high heat. Season the chicken and cook for 2-3
3. Heat half of the oil in a large, heavy pot over a
skins into the potatoes, then add the butter and
minutes on each side until browned. Remove
medium-high heat. Cook the bacon lardons for
milk. Mash until smooth, then stir in the parsley.
from the pot and set aside.
5-7 minutes until browned. Remove from the
Season to taste.
2 Add the onions to the pot and cook for five
pan and set aside.
10 Add some garlic mashed potatoes to a
minutes until soft, then add the chorizo and
2 Season the beef with salt and pepper. Add to
serving bowl and ladle over some of the beef
cook for two minutes longer.
the pot in batches and cook for a few minutes
bourguignon to serve.
3 Stir in the flour to coat, then add the wine and
until brown on all sides. Remove from the pan and set aside with the lardons. 3 Heat the rest of the oil and the butter in the
Per Serving 668kcals, 32.1g fat (14g saturated), 32.4g carbs, 3.8g sugars, 47.8g protein, 3.9g fibre, 0.619g sodium
4 Add the mushrooms and carrot and cook for
Chicken and chorizo pie
stir in the tomato purée. Stir in the flour to coat. 6 Add the wine, stock, thyme and bay leaves. Stir to combine, then cover the pot with a lid and cook in the oven for about three hours until the sauce is thick and the meat is tender. 7 Meanwhile, slice the top off the head of garlic, so that you can see the insides of all the garlic cloves. Place it on a sheet of tin foil and drizzle over the oil, then season with salt and pepper. Wrap up the foil and place in the oven for 30 minutes until soft. 8 Place the potatoes in a large pot and cover
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minutes until tender. 5 Add the cream to the pan, increase the heat
1 tbsp olive oil Salt and black pepper 10 chicken thighs fillets, cubed 2 onions, chopped 100g chorizo, skin removed and sliced 50g plain flour 100ml white wine or sherry 600ml chicken stock 150ml cream A large handful of fresh parsley, chopped 1 x sheet of shortcrust pastry, thawed if frozen 1 egg, beaten
has thickened.
with water. Season with salt, then bring to a boil for 15-20 minutes until tender. Drain, then return
4 Return the chicken to the pan and pour in
Serves 4-6
5-7 minutes until browned. Stir in the garlic. 5 Return the beef and lardons to the pot, then
has mostly evaporated. the stock. Cover with a lid and simmer for 40
pot. Add the onions and cook for 10 minutes until lightly browned.
let the mixture bubble for two minutes until it
and simmer for 10-15 minutes until the liquid 6 Transfer to six individual casserole dishes (or one large 25cm dish). Preheat the oven to 200˚C/180˚C fan/gas mark 6. 7 Roll out the pastry and stamp out six rounds slightly larger than the dishes. Brush the edges with some of the beaten egg, then press the pastries onto the tops. Brush the tops with more beaten egg. 8 Place on a baking tray and bake for 35-40 minutes until golden brown. Per Serving 678kcals, 36.3g fat (6.5g saturated), 35.2g carbs, 2.5g sugars, 48g protein, 1.7g fibre, 0.691g sodium
1 Heat the oil in a large pot over a mediumEasy Food 45
01/12/2016 09:02
Veggie cassoulet Serves 6-8 4 tbsp olive oil 2 large onions, thinly sliced 4 large garlic cloves, crushed Salt and black pepper 2 large carrots, peeled and thickly sliced 150g kale, roughly chopped 80g jarred artichoke hearts, roughly chopped 1 tsp dried oregano 2 tsp dried thyme ½ x 400g tin of chopped tomatoes 300ml white wine 650ml vegetable stock
46 Easy Food
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2 x 400g tins of cannellini beans 120g breadcrumbs
4 Pour in the tomatoes, wine and stock, using a
120g butter, melted
bottom of the pot.
wooden spoon to stir up any sticky bits from the 5 Bring to the boil, then reduce the heat and
1 Preheat the oven to 150˚C/130˚C fan/gas mark
cover with a lid. Simmer for 15 minutes, then
3. Heat two tablespoons of the oil in a large
remove the lid and simmer for another 20
saucepan over a medium heat. Cook the onions
minutes until the liquid has reduced by half. Stir
for 15 minutes, stirring occasionally, until very
in the beans and season to taste.
soft and brown. Stir in the garlic and cook for
6 In a bowl, mix the breadcrumbs and butter
another minute. Season with salt and pepper.
together until combined.
2 Add the carrots and cook for five minutes until
7 Transfer the bean mixture to a large baking dish
browned. Add the kale and cook for another five
and scatter over the breadcrumbs. Drizzle over
minutes until wilted.
the remaining oil.
3 Stir in the artichokes, oregano and thyme, and
8 Bake, uncovered, for 1-1½ hours until browned
cook for 2-3 minutes until aromatic.
and bubbling at the sides. Per Serving 685kcals, 26g fat (9.8g saturated), 83.2g carbs, 7.6g sugars, 28g protein, 28.5g fibre, 0.538g sodium
JANUARY 2017
01/12/2016 09:03
what’s for dinner? winter warmers
season with salt and pepper. Cook, breaking it up with a spoon, until it is no longer pink. 2 Add the onions, garlic and jalapeños and cook for 5-7 minutes until softened.
Spicy sweet potato and chicken chilli Serves 6 2 tbsp olive oil 600g chicken mince Salt and black pepper 2 red onions, finely chopped 3 garlic cloves, crushed 2 jalapeño peppers, finely chopped 3 tsp hot chilli powder 1 tbsp cumin 2 large sweet potatoes, peeled and finely chopped
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2 x 400g tins of chopped tomatoes 500ml chicken stock 1 x 400g tin of kidney or black beans, drained To serve: Fresh coriander, chopped Feta, crumbled Avocado, sliced Lime wedges Hot sauce 1 Heat the oil in a large saucepan over a
3 Stir in the chilli powder and cumin. 4 Add the sweet potatoes and cook for 7-9 minutes until lightly browned. 5 Stir in the tomatoes and stock. Reduce the heat to medium-low and cook, covered with a lid, for 30 minutes. 6 Add the beans and cook for another 10 minutes, uncovered, until the chilli is thick. 7 Serve in bowls topped with coriander, Feta and avocado, with a drizzle of lime juice and some hot sauce. Per Serving 575kcals, 14.3g fat (3.1g saturated), 66.9g carbs, 7.2g sugars, 46.5g protein, 15.6g fibre, 0.715g sodium
medium-high heat. Add the chicken mince and
Easy Food 47
01/12/2016 09:03
Thai fish curry Serves 6 1 tbsp coconut oil 3 shallots, finely chopped 3 garlic cloves, crushed 1 tsp fresh ginger, peeled and grated 1 lemongrass stalk, crushed ½ x 400g tin of chopped tomatoes 1 red chilli, sliced thinly 200ml fish stock ½ tbsp Thai fish sauce A small handful of fresh basil, torn 100ml coconut milk Juice of 1 lime, plus wedges to serve
48 Easy Food
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500g mixed fish (we used cod, salmon and haddock), cubed 300g raw prawns, peeled 2 large handfuls of fresh spinach
2 Add the tomatoes, chilli and stock and bring to a boil. 3 Reduce the heat to medium and add the fish sauce, basil, coconut milk and lime juice. Cook for five minutes.
To serve: Steamed rice A good drizzle of Sriracha hot sauce (or your preferred hot sauce) A pinch of dried chilli flakes
4 Add the cubed fish and cook for four minutes, then stir in the prawns and cook for another four minutes until they turn pink. 5 Stir in the spinach until wilted. 6 Serve over rice with a drizzle of Sriracha and a pinch of chilli flakes.
1 Heat the coconut oil in a large frying pan or wok over a medium-high heat. Add the shallots, garlic, ginger and lemongrass. Cook for five minutes until softened and fragrant.
Per Serving 255kcals, 12.8g fat (6.6g saturated), 6.1g carbs, 2.4g sugars, 29.8g protein, 1.4g fibre, 0.337g sodium
x
JANUARY 2017
01/12/2016 09:03
what 's for dinner? FEEDING YOUR FAMILY, MADE EASY!
50-70 IN THIS SECTION
WEEKLY MENU PLANNER P50
Keep it simple, keep it quick with a whole week's worth of easy family meals
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FROM THE BUTCHER'S BLOCK P60
Local butcher Michael Fleming explains why it's worth buying cheaper cuts of meat
5-INGREDIENT FIX P62
Use just a handful of ingredients to put together a delicious family meal
15 WAYS TO EASY PROTEIN P68
Tasty but affordable recipes using handy eggs, beans and chicken thighs
Easy Food 49
01/12/2016 09:05
Weekly
MENU PLANNER
Keep it simple, keep it quick with our tasty midweek meals
50 Easy Food
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JANUARY 2017
30/11/2016 17:19
what's for dinner? weeknight meals
free Meat- ! y Monda
Monday Vegetable hot-pot Serves 4 1 tbsp olive oil 2 onions, finely chopped 4 carrots, peeled and chopped 3 parsnips, peeled and chopped 2 celery stalks, chopped Salt and black pepper 2 tbsp tomato purée 50g plain flour 750ml vegetable stock 60g pearl barley 2 tsp thyme leaves 600g potatoes, thinly sliced 30g butter, cubed
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1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Heat the oil in a large saucepan over a medium heat. Cook the onions for 4-5 minutes until softened. Add the carrots, parsnips and celery and some salt and pepper, then cover with a lid and cook gently fry for 10 minutes. 2 Stir in the tomato purée and cook for one minute. Add the flour and cook, stirring, for two minutes longer. 3 Add the stock, pearl barley and thyme and stir to mix well. Bring to a boil, then reduce the heat and simmer for 15 minutes. Season to taste. 4 Bring a large pan of salted water to the boil and cook the sliced potatoes for 1-2 minutes to soften
slightly. Drain the potatoes over the sink using a colander and run under cold water so that they are cool enough to handle. 5 Transfer the vegetable mixture to a large baking dish. Arrange the sliced potatoes over the top. Dot the butter over the top and season with salt and black pepper. 6 Bake for 45-50 minutes, or until the potatoes are golden-brown and the filling is bubbling around the edges. Per Serving 416kcals, 9.9g fat (4g saturated), 76.7g carbs, 13.7g sugars, 8.7g protein, 14.6g fibre, 0.76g sodium
Easy Food 51
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with Packed protein!
Tuesday
Serves 4
½ tsp dried oregano Juice of ½ a lemon 60g Parmesan, grated Salt and black pepper
240g wholewheat penne or rigatoni 1 tbsp olive oil 2 garlic cloves, crushed ½ tsp dried chilli flakes 2 x 160g tins of tuna packed in oil, drained 30g sun-dried tomatoes packed in oil, drained and chopped
1 Bring a large pot of salted water to a boil and cook the pasta according to the package instructions. Drain, rinse under cold water and set aside. 2 Heat the oil over a medium-high heat. Add the garlic and chilli flakes and cook for 1-2 minutes. Stir in the tuna, sun-dried tomatoes, oregano and
Tuna and sun-dried tomato pasta
52 Easy Food
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lemon juice and cook for 3-4 minutes longer. 3 Add the pasta and half of the Parmesan. Season with salt and black pepper and stir to combine well. 4 Divide among serving plates and sprinkle with the remaining Parmesan.
Per Serving 406kcals, 14.7g fat (4.2g saturated), 34.6g carbs, 33.1g sugars, 33.1g protein, 0g fibre, 0.236g sodium
JANUARY 2017
30/11/2016 17:21
what's for dinner? weeknight meals
Wednesday
One-pot Cajun chicken and “dirty rice”
MAKE IT YOURS: If you’re making this for children, omit the cayenne pepper and the chilli flakes.
Serves 4 2 tbsp Cajun spice 1 tsp lemon juice Olive oil 4 bone-in, skin-on chicken thighs 100g chorizo, thinly sliced 1 onion, chopped 1 jalapeño pepper, deseeded and finely chopped 2 celery stalks, finely chopped ¼ tsp cayenne pepper (optional) Pinch of chilli flakes (optional) Salt and black pepper 230g long-grain rice 550ml chicken stock To serve: Spring onions, chopped Fresh parsley, chopped
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1 In a bowl, combine the Cajun spice, lemon juice and just enough olive oil to form a loose paste. Add the chicken thighs and turn to coat, then set aside. 2 Preheat the oven 180˚C/160˚C fan/gas mark 4. 3 Heat one tablespoon of olive oil in an ovenproof frying pan or casserole dish over a medium-high heat. Cook the chorizo for 2-3 minutes until it releases its oil. Transfer to a plate and set aside. 4 Place the chicken thighs into the same pan, skin side-down. Sear for 2-3 minutes, then flip over and cook for a further 2-3 minutes. 5 Transfer the chicken to the plate with the chorizo. Use a ball of kitchen paper to wipe out any blackened bits from the pan. 6 Turn the heat to medium-low and add a splash of oil. Cook the onion, jalapeño and celery for 3-4 minutes until softened.
7 Add the cayenne pepper and chilli flakes, if using. Season and stir to combine. 8 Add the rice and chicken stock and stir together. Allow to simmer for one minute. 9 Nestle the chicken thighs and chorizo on top of the rice (pour in the juices that are left on the plate as well). Return to a simmer, then cover and bake in the oven for 35 minutes. 10 Remove the lid and bake for another 20-25 minutes until all of the liquid is absorbed. 11 Garnish with sliced spring onions and chopped parsley to serve. Per Serving 651kcals, 24.7g fat (7.3g saturated), 50.1g carbs, 1.9g sugars, 53.3g protein, 1.7g fibre, 1.003g sodium
x Easy Food 53
05/12/2016 16:17
Thursday Tomato and fennel fish stew Serves 4 1 tbsp olive oil 1 large onion, finely chopped 2 fennel bulbs, trimmed and thinly sliced, leaves reserved 3 garlic cloves, crushed 1 green chilli, deseeded and finely chopped 120ml white wine 700ml fish or vegetable stock Juice of ½ a lemon
54 Easy Food
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2 x 400g tins of chopped tomatoes Pinch of sugar Salt and black pepper 750g skinless white fish fillets, chopped into bite-sized pieces 2 tbsp fresh parsley, chopped To serve: Crusty bread 1 Heat the oil in a large saucepan over a medium heat and cook the onion for 3-4 minutes. Add the fennel slices and cook for another 6-7 minutes, stirring often. Add the garlic and chilli and cook for another two minutes. 2 Stir in the wine and cook for one minute, then
add the stock, lemon juice, tomatoes, sugar and some salt and pepper. Stir to combine. 3 Cover with a lid and bring to the boil, then reduce the heat to medium-low and simmer for 20 minutes. 4 Add the fish to the pan, cover and simmer for four minutes or until thoroughly cooked. 5 Stir in the reserved fennel leaves and the parsley. Taste the stew and season to taste. Serve with crusty bread. Per Serving 375kcals, 7.3g fat (1.3g saturated), 21.8g carbs, 7.4g sugars, 50.7g protein, 7g fibre, 0.499g sodium
x MAKE IT YOURS: Leave the seeds in the chilli for an extra kick. Add 1 x 400g tin of chickpeas for extra protein, or bulk out the stew with par-cooked baby potatoes.
JANUARY 2017
30/11/2016 17:23
what's for dinner? weeknight meals
Friday
Chiang Mai curry noodles Serves 4 3 nests of egg noodles 1 tbsp vegetable oil 2 tsp Thai red curry paste Âź tsp turmeric 500ml chicken stock 1 x 400ml tin of coconut milk 4 chicken fillets, chopped into bite-sized pieces
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1 tbsp brown sugar 1 tbsp fish sauce Large handful of fresh basil leaves, plus extra to serve 1 Cook the noodles according to the package instructions until just cooked. Drain well, then rinse under cold water and set aside. 2 Heat the oil in a wok or large pan over a high heat. Add the curry paste and cook for 1-2 minutes, stirring, until aromatic. 3 Add the turmeric, stock and coconut milk and
stir to combine. Simmer for 2-3 minutes or until heated through. 4 Add the chicken and simmer for 8-10 minutes until cooked through. Stir in the sugar, fish sauce and basil leaves. 5 Divide the cooked noodles among serving bowls. Ladle over the soup. Scatter with some extra basil to serve.
Per Serving 585kcals, 36.3g fat (24.7g saturated), 21.7g carbs, 6.3g sugars, 44.4g protein, 2.9g fibre, 1.016g sodium
x
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Saturday Beef goulash with buttered cabbage Serves 4 800g beef chuck or stewing beef, cut into 2cm pieces 2 tbsp plain flour 1 tbsp olive oil 100g pancetta or bacon lardons 1 onion, chopped 1 green pepper, deseeded and chopped 2 garlic cloves, crushed Salt and black pepper 1 tbsp smoked paprika 1 x 400g tin of chopped tomatoes
56 Easy Food
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250ml beef stock 100ml red wine 2 tbsp tomato purée 20g butter ¼ head of Savoy cabbage, cored and shredded To serve: Roast or baked potatoes 1 Place the beef in a bowl, sprinkle over the flour and toss to coat. 2 Heat half of the oil in a large saucepan over a high heat. Working in batches to avoid overcrowding the pan, brown the beef on all sides. Use a slotted spoon to transfer to a bowl. 3 Add the pancetta and onion to the pan and cook for five minutes, stirring, until golden. 4 Add the pepper and garlic, season with salt and pepper and cook for 2-3 minutes. Add the
paprika and cook, stirring, for one minute. 5 Return the beef to the pan and add the tinned tomatoes, stock, wine and tomato purée. Bring to the boil, then reduce the heat to low, cover the pan and cook, stirring occasionally, for 1½ hours or until the beef is tender. 6 Uncover and bring to a simmer for 30-40 minutes or until the sauce has reduced and thickened, stirring occasionally. 7 Heat the butter in a frying pan over a medium heat. Add the cabbage and cook for 5-8 minutes or until wilted, seasoning with salt and a generous amount of black pepper. 8 Serve the goulash with the buttered cabbage and roast or baked potatoes.
Per Serving 553kcals, 26.1g fat (9.5g saturated), 17.5g carbs, 7.3g sugars, 56.8g protein, 4.6g fibre, 0.86g sodium
JANUARY 2017
30/11/2016 17:24
what's for dinner? weeknight meals
Dessert
-free, Gluten free, dairy- ert! t dess low-fa
Healthier brownies Makes 16 300g icing sugar 200g ground almonds 70g unsweetened cocoa powder Pinch of salt 6 egg whites 2 tsp vanilla extract 1 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. Line the bottom and sides of a 20cm square baking tin with parchment paper, letting it hang over the edges of the tin.
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2 In a bowl, whisk together the icing sugar, ground almonds, cocoa powder and salt. 3 In a separate large bowl, beat the egg whites and vanilla until the mixture forms soft peaks. Gently fold in the dry ingredients. Use a spatula to scrape the batter into the prepared tin and smooth the top. 4 Bake in the middle of the oven for 40-45 minutes until the top of the brownie is crisp and a skewer inserted in the centre comes out almost
clean. Run a knife around the sides of the tin to loosen the brownie, then use the overhanging parchment paper to lift it out onto a wire rack to cool completely. 5 Cut into 16 squares to serve.
Per Serving 161kcals, 6.9g fat (0.8g saturated), 23.9g carbs, 19.1g sugars, 4.4g protein, 3g fibre, 0.021g sodium
x Easy Food 57
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Sunday
Pork fillet with roasted Brussels sprouts Serves 4 For the marinade: 120ml olive oil 80ml soy sauce 60ml red wine vinegar Juice of 1 lemon 2 tbsp Worcestershire sauce 2 tbsp fresh thyme leaves 2 tsp Dijon mustard Black pepper 4 garlic cloves, crushed For roasting: 500g pork tenderloin, fat trimmed 300g Brussels sprouts, rinsed, ends trimmed 2 tbsp olive oil Salt and black pepper
58 Easy Food
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For the pan sauce: 120ml chicken stock Reserved marinade Knob of butter To serve: Mashed potatoes 1 In a small bowl, combine all of the ingredients for the marinade and stir to combine well. Place the pork and most of the marinade in a sealable plastic bag, reserving about three tablespoons of the marinade in the bowl. Seal the bag, squeezing out excess air, and massage the marinade into the pork. Place in the fridge for at least 30 minutes or up to two hours. 2 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. 3 In a bowl, toss the Brussels sprouts together with half of the oil and a generous sprinkling of salt and pepper. 4 Heat the remaining oil in a large pan over a medium-high heat. Remove the pork from the
marinade and shake off any excess. Sear each side of the pork for 2-3 minutes until the fillet is browned all over. 5 Transfer the pork to a baking tray. Place in the oven and cook for 25 minutes. 6 Remove from the oven and scatter the Brussels sprouts around the pork. Return to the oven for 15 minutes until the sprouts are browned and the pork is completely cooked throughout. Allow the pork to rest for at least five minutes before slicing. 7 Meanwhile, return the pan to a high heat. Add the chicken stock and allow to bubble for 2-3 minutes, using a wooden spoon to scrape up any sticky bits from the bottom of the pan. 8 Add the reserved marinade and cook for 2-3 minutes. Add the butter and remove from the heat, stirring until the butter has melted. 9 Slice the pork and divide between four plates. Pour the sauce over the pork tenderloin, add the roasted Brussels sprouts and serve with some mashed potatoes. Per Serving 378kcals, 21.7g fat (5.5g saturated), 12.6g carbs, 3.9g sugars, 34g protein, 3.7g fibre, 1.568g sodium
JANUARY 2017
30/11/2016 17:26
what's for dinner? weeknight meals
Loose ends
Top tips for making the most of your weekly shop!
■ Use leftover cabbage to make ‘bubble and squeak’. Simply fry some bacon lardons in butter until lightly golden, then add sliced onion and cabbage and cook until just soft. Stir in leftover mash or cubed roast potatoes, then push everything down so that the mixture covers the base of the pan. Cook until golden brown underneath, then flip over and cook for another 3-4 minutes. Cut into wedges and serve. (This method will work just as well with shredded Brussels sprouts left from the pork!)
■ Add pearl barley to any soup or stew for an added nutritional boost, or use it instead of Arborio rice to make a risotto with an Irish twist!
■ For a quick and easy noodle dish, cook some prawns and Thai red curry paste in a splash of oil until the prawns are cooked through, then add a little vegetable stock or water to make a sauce. Stir in some cooked noodles, blanched vegetables and fresh basil and dinner is served!
Dessert Baked egg custard Serves 4 3 eggs, plus 1 egg yolk 2 tsp vanilla extract 300ml cream 150ml whole milk 80g caster sugar Freshly grated nutmeg, to dust 1 Preheat the oven to 170˚C/150˚C fan/gas mark 3. 2 In a bowl, lightly beat the eggs, egg yolk and vanilla extract together until just combined but not too frothy. www.easyfood.ie
EF117_50-59_Weekly_Budget.indd 59
at, Low-f -free gluten t! desser
3 Place the cream and milk in a pan over a medium heat and add the sugar, stirring to dissolve. Heat until bubbles form at the sides, then pour into the egg mixture and stir to combine. Strain through a sieve into a small baking dish or four individual ramekins. 4 Stand the baking dish in a roasting tin half-filled with hot water. Sprinkle the top with nutmeg. Bake for 35-40 minutes until just set but still slightly wobbly in the centre. 5 Serve hot, warm or chilled, topped with berries, jam or simply on its own. Per Serving 200kcals, 8.6g fat (4g saturated), 24.5g carbs, 23.5g sugars, 6.6g protein, 0g fibre, 0.086g sodium
■ For a quick and tasty breakfast, fry cubes of chorizo in a dry pan over a medium-high heat until they release their oils, then add chopped spring onions, green chillies and some salt and pepper. Pour in some eggs beaten with a splash of milk, and scramble gently over a low heat until just cooked.
■ Whizz stale crusty bread into breadcrumbs and keep in the freezer until needed – or bring it back to life with this handy trick. Wet the outside of the bread under running water, then wrap it in tin foil and place it in a cold oven. Turn the oven on to 150˚C/130˚C fan/gas mark 2 and leave the bread inside for 10-12 minutes. Unwrap the bread and return to the oven for 4-5 minutes. Easy Food 59
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JANUARY 2017
30/11/2016 17:31
what's for dinner? butcher advice
From the
BUTCHER'S BLOCK Local butcher Michael Fleming explains why it’s worth buying cheaper cuts of meat
Which cheap cuts of meat would you especially recommend? There are plenty of great value cuts out there with fantastic flavour. My favourites would be corned beef, lamb shanks, turkey breast and pork shoulder. What is particularly good to stock up on when I see it on offer? The best things to bulk buy are the ones you know you will use time and again. Minced beef is great as it’s so versatile and forms the basis for so many family dinners. Chicken fillets might not be the best value meat on a regular day, but it’s always worth buying a few packs for the freezer when you see them at a reduced price, as we all use them so often. What is the absolute cheapest cut I’m likely to find in a butcher’s shop, and how would you recommend cooking it? Probably a cut on the bone, such as beef short ribs. This cut is sometimes known as Jacob’s ladder and has an amazing flavour when slow-cooked. Try braising the ribs in red wine in a low oven – they will be incredibly tender and delicious. What decides whether a particular cut of meat is cheap or more expensive? It’s actually nothing to do with quality. The more expensive cuts are priced that way because they’re more in demand, and this is largely because they are quick cooking and naturally tender. Cheaper cuts can be every bit as tender, however: they just need a longer cooking time and a bit more love. In general, what are the best cooking methods for cheaper cuts? Slow cooking, without a doubt: ‘low and slow’ all the way for these. Try braising, slow-roasting or stewing.
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I’ve heard that chicken thighs are cheaper than fillets, but how should I cook them? Chicken thighs can simply be roasted, but I think they are at their best in dishes like casseroles and curries. They have a flavour far superior to that of chicken fillets.
To serve: Mashed potatoes Green vegetables 1 Preheat the oven to 170˚C/150˚C fan/gas mark 3. 2 Heat one tablespoon of olive oil in a large casserole dish over a medium-high heat. Pat the oxtails dry with kitchen paper and season
Is there a less costly alternative to sirloin steak, for using in stir-fries? Absolutely. Ask your butcher for flank steak, bavette steak or rump steak. I recently picked up a stuffed lap of lamb, cut into rounds, because it looked like great value. Now it’s in my freezer and I have no idea what to do with it! What would you recommend? I would definitely roast it, but slowly, in a low oven. This will make a really great roast dinner — something a bit different and full of flavour. If it’s more convenient, you can cook this cut from frozen.
Braised oxtails Serves 8-10
on both sides with salt and pepper. Brown the oxtails on all sides, working in batches so as not to over-crowd the pan. Remove the oxtails to a plate and set aside. 3 Heat one tablespoon of olive oil in the same casserole dish and return to a medium-low heat. Add the leeks, celery, carrots, thyme and rosemary and cook for 15-20 minutes, stirring often. 4 Add the tomato purée and flour and stir vigorously for one minute. Turn the heat to high, add the wine and allow to bubble for 1-2 minutes, using a wooden spoon to scrape any sticky bits from the bottom of the casserole dish. 5 Add the tomatoes, Worcestershire sauce and bay leaves. Return the oxtails to the dish along with any juices they have released.
Olive oil
Pour in the beef stock and stir well. If the
2½kg oxtails, chopped into 4cm chunks
oxtails are not covered by the liquid, add just
(ask your butcher to do this)
enough water to cover.
Salt and black pepper
6 Bring to the boil, then cover with a lid and
2 leeks, washed, trimmed and chopped
place in the oven for five hours or until the
2 celery stalks, chopped
meat falls away from the bone, stirring every
4 carrots, chopped
hour or so and adding a splash of water to
1 tbsp fresh thyme leaves
loosen, if needed.
2 sprigs of fresh rosemary, leaves picked
7 Remove from the oven and season to taste.
and chopped
Allow to cool for about 10 minutes. Using
1 heaped tbsp tomato purée
rubber gloves, strip the meat from the bones
2 heaped tbsp plain flour
and return to the pan, discarding the bones.
300ml red wine
8 Serve with creamy mashed potatoes and
2 x 400g tins of chopped tomatoes
some green vegetables.
1 tbsp Worcestershire sauce
Per Serving 438kcals, 14.6g fat (4.8g saturated), 11.4g carbs, 4.8g sugars, 57.3g protein, 2.5g fibre, 0.512g sodium
2 bay leaves 1l beef stock
x
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5-ingredient fix Use just a handful of ingredients to put together a delicious meal
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JANUARY 2017
30/11/2016 17:32
what's for dinner? five-ingredient meals
Spinach, tomato and scrambled egg pizzas Serves 4 6 eggs 30g Parmesan, grated, plus extra for topping Salt and black pepper 2 prepared pizza bases 2 tsp olive oil 200g cherry tomatoes, halved Handful of baby spinach, chopped 1 Preheat the oven to 230˚C/210˚C fan/ gas mark 8. Coat a large nonstick pan with cooking spray and place over a medium heat. 2 In a bowl, beat the eggs and Parmesan together until blended. Season with salt and black pepper. 3 Pour the eggs into the pan. As eggs begin to set, gently pull the eggs across the pan with a spatula, forming large soft curds. Continue cooking for one minute until almost set. Remove from the heat and set aside. 4 Place the pizza bases on two baking trays and brush lightly with olive oil. Top with the scrambled eggs, tomatoes and spinach. Season with salt and pepper and sprinkle with a little extra Parmesan. 5 Bake for 5-6 minutes until the Parmesan has melted. Cut the pizza into slices and serve immediately. Per Serving 280kcals, 11.9g fat (4.4g saturated), 25g carbs, 3.4g sugars, 17.6g protein, 4.1g fibre, 0.69g sodium
MAKE IT YOURS: As an alternative to pizza bases, you can use one flatbread or naan bread per person. Add a sprinkle of dried chilli flakes if you like some heat. Meat-lovers might enjoy the addition of some cooked chicken or crispy bacon.
Simple salsa chicken Serves 4 Butter or oil, for greasing 4 chicken fillets 4 tsp fajita or taco seasoning Salt and black pepper 1 x 300g jar of salsa (mild, medium or hot depending on preference) 120g Cheddar, grated 2 tbsp sour cream
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To serve: Roasted baby new potatoes 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Lightly grease a large baking dish with butter or oil.
MAKE IT YOURS: Experiment with other Mexican toppings such as fresh coriander, avocado, guacamole, sweetcorn or black beans. We like crushed tortilla chips!
2 Season the chicken fillets on both sides with taco seasoning, salt and pepper. Place
minutes until the cheese has melted and is
the chicken in the prepared baking dish and
golden and bubbly.
pour over the salsa.
5 Top with dollops of sour cream and serve
3 Bake for 25-35 minutes, or until the
with roasted baby new potatoes.
chicken is tender and thoroughly cooked. 4 Sprinkle the Cheddar evenly over the
Per Serving 353kcals, 13.5g fat (4.9g saturated), 7.8g carbs, 2.5g sugars, 47.8g protein, 1.3g fibre, 0.967g sodium
chicken and return to the oven for 4-5
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Yris Bloemhoff “My hubby and I really enjoyed this dish. It’s very quick and easy to make, which is handy when time is limited. All of the ingredients are easy to get and most people would have them in the cupboard, so there’s no need to buy products you might not use in the future. I will definitely cook this recipe again, even for entertaining guests. It would be lovely as Sunday dinner with mash or roast potatoes and some root vegetables. “
Honey-butter pork tenderloin
heat until melted.
creamy mashed potatoes and drizzle with
Serves 4
3 Season the pork with salt and black
the honey-butter sauce.
pepper. Add to the pan and cook for 4-5 60g butter 2 tbsp honey 600g pork tenderloin, trimmed Salt and black pepper 60ml chicken stock 1 tsp thyme leaves
minutes per side until lightly browned. 4 Transfer the casserole dish to the oven and roast for 8-10 minutes until the pork is just
Per Serving 355kcals, 17.5g fat (9.5g saturated), 8.9g carbs, 8.7g sugars, 39.5g protein, 0g fibre, 0.26g sodium
cooked through. Transfer to a plate and tent loosely with tin foil. 5 Place the dish back over a medium-high heat. Add the stock and thyme and allow
To serve:
to bubble for 2-3 minutes, using a wooden
Mashed potato
spoon to scrape up all the browned bits from the bottom.
1 Preheat the oven to 190˚C/170˚C fan/gas
6 Add any juices that have been released
mark 5.
by the pork into the casserole. Simmer the
2 In an ovenproof casserole dish, stir the
sauce for 3-4 minutes until slightly reduced.
butter and honey together over a medium
7 Slice the pork on the diagonal. Serve with
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MAKE IT YOURS: No fresh thyme? Use ½ tsp dried thyme or substitute fresh sage or rosemary.
CHRISTMAS JANUARY ANNUAL 2016 2017
30/11/2016 17:33
make it healthy eating for wellness what's for dinner? five-ingredient meals
Asparagus and Ricotta pasta Serves 4 320g asparagus, woody ends snapped off, cut into 2cm lengths Salt and black pepper 320g pappardelle 130g Ricotta 2 tbsp extra-virgin olive oil 30g rocket 40g Parmesan, grated
asparagus to a bowl of ice-cold water. Drain well and set aside.
MAKE IT YOURS: Depending on what you have on hand, you can easily sub in green beans for the asparagus and spinach for the rocket.
2 Return the pot of water to the boil and add the pasta. Cook for one minute less than the package instructions specify.
Parmesan and asparagus. Toss to combine
3 Place the Ricotta in a large bowl. When the
and serve immediately.
pasta is ready, stir 80ml of the pasta cooking 1 Bring a large pot of salted water to a
water into the Ricotta.
boil. Add the asparagus and cook for 2-3
4 Drain the pasta and add to the Ricotta.
minutes. Use a slotted spoon to transfer the
Immediately add the olive oil, rocket,
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Per Serving 385kcals, 13.5g fat (4.3g saturated), 49.2g carbs, 1.7g sugars, 17.8g protein, 1.8g fibre, 0.197g sodium
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Prosciutto-wrapped cod with lemon spinach Serves 4 4 cod fillets, skin removed Salt and black pepper 4 slices of prosciutto Cooking spray 30g butter 1kg spinach, thick stems removed Juice of 1 lemon
1 Season the cod fillets on both sides with
and adding more spinach as it wilts, for 4-6
black pepper (there is no need to add salt, as
minutes or until tender. Squeeze over the
the prosciutto is salty).
lemon juice and toss to combine.
2 Wrap one slice of prosciutto around each
5 Serve the cod with the lemon spinach,
cod fillet.
some rice and extra lemon wedges.
3 Spray a large pan with cooking spray and place over a medium-high heat. Add the cod and cook for 3-4 minutes per side until the
Per Serving 315kcals, 9.3g fat (4.6g saturated), 9.8g carbs, 1.5g sugars, 49.4g protein, 5.7g fibre, 0.54g sodium
prosciutto is crispy and the fish is opaque and cooked throughout. 4 Meanwhile, in a large pan, heat the butter
To serve: Rice
over a medium heat. Add as much spinach
Lemon wedges
and plenty of black pepper. Cook, tossing
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as will fit in the pan and season with salt
CHRISTMAS JANUARY ANNUAL 2016 2017
30/11/2016 17:34
Trusted for quality since 1891 Available now from Dunnes, Supervalu and all good food stores.
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5
15 WAYS TO EASY PROTEIN tops and scoop out a bit of the inside, too, to form 'boats'. (Use the scooped-out bread to make homemade breadcrumbs for another recipe.) Place the boats on the prepared tray. Divide 30g grated Gruyère and 60g smoked salmon between the boats. In a jug, whisk together 6 eggs, 3 tbsp crème fraîche, 2 tbsp chopped chives and some salt and pepper. Pour the mixture into the boats, distributing it evenly. Scatter ½ tbsp of capers over each boat. Bake for 20-30 minutes until the eggs are puffed. Allow to cool for 5-6 minutes, then slice each boat into four pieces and serve warm.
WAYS with
EGGS
GREEN SHAKSHUKA
Serves 4 Preheat the oven to 190°C/170°C fan/ gas mark 5. Heat 1 tbsp olive oil in an ovenproof pan over a medium heat. Add 2 washed, sliced leeks and 1 finely chopped celery stalk. Cook for 5-6 minutes until soft. Add 3 crushed garlic cloves and 1 sliced green chilli. Cook for 2-3 minutes. Shred ¼ Savoy cabbage and add to the pan along with 2 handfuls of spinach, ½ tsp dried oregano and 1 tsp ground cumin. Season with black pepper and cook for 6-7 minutes until the cabbage has wilted, stirring often. Use a wooden spoon to scrape down the sides and pat the mixture down into the pan, making four indentations. Sprinkle 80g crumbled Feta over the top. Carefully crack 4 large eggs into the indentations. Transfer the pan to the oven and bake for 8-10 minutes until the eggs are cooked to your liking. Serve immediately with crusty bread.
SCRAMBLED EGG TACOS Serves 4 Heat 1 tbsp olive oil in a pan over a medium-high heat. Cook 1 deseeded, chopped green pepper and ½ a chopped onion for 3-4 minutes until just softened. Transfer to a shallow bowl. In a jug, whisk 6 large eggs together with a splash of milk, ½ tsp cayenne pepper and some seasoning. Melt a knob of butter in the pan, then pour in the eggs. Scramble for 1-2 minutes until cooked but still a little runny (they will continue to cook in their
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own heat). Stir in the cooked vegetables and transfer everything to a serving bowl. Serve with warmed small tortillas, chopped coriander and hot sauce, allowing everyone to build their own tacos at the table.
SPROUT AND SWEET POTATO HASH Serves 2 Preheat the oven to 200°C/180°C fan/gas mark 6. Melt a knob of butter in a large pan over a medium heat. Add 8-10 sliced Brussels sprouts and a pinch of salt and pepper. Cook for 2-3 minutes on each side until golden brown, then remove to a plate. Heat 1 tbsp olive oil in the pan, then add ½ a finely chopped sweet potato and some more seasoning. Cook for 5-6 minutes without moving, then add ½ tbsp balsamic vinegar. Add 1 crushed garlic clove and 4 sliced mushrooms and cook for another 5-6 minutes. Add 50ml vegetable stock, transfer to a baking dish and place in the oven for 10-15 minutes. Meanwhile, add 1 tbsp vinegar to a pan of gently simmering water and poach 4 eggs until cooked to your liking. Remove the pan from the oven and stir in the sprouts, some chilli flakes and some seasoning. Divide the vegetables between plates and top each with a poached egg.
ASIAN SESAME NOODLES WITH EGGS 'OVER EASY' Serves 4 In a bowl, whisk together 4 tbsp soy sauce, 2 tbsp rice vinegar, 2 tbsp sesame oil, 2 tsp Sriracha hot sauce, 2 tbsp brown sugar, 1 tsp grated fresh ginger and 3 crushed garlic cloves until well combined. Cook 4 nests of medium egg noodles according to package directions, then drain. Run the noodles under cold water, drizzle with a little sesame oil and set aside. Heat a pan over a medium heat and add a large knob of butter. Once the butter begins to bubble, crack in 4 large eggs. Cook for about two minutes, then carefully flip them over and cook for another two minutes or until cooked to your liking. Season with a touch of salt. Return the pasta to the pot you cooked it in and place over a medium-high heat. Add the sauce and toss to coat. Divide between serving bowls and top each portion with an egg, some chopped coriander, sliced spring onions and some crushed cashew nuts.
SMOKED SALMON EGG BOATS Serves 4 Preheat the oven to 180°C/160°C fan/ gas mark 4 and line a baking tray with parchment paper. Using a bread knife, cut a V-shaped section from 2 demi baguettes, stopping the knife about 1cm from the bottom. Remove the loose bread
JANUARY 2017
30/11/2016 17:36
what's for dinner? cheap dinners
LEEK AND BEAN LINGUINE Serves 6 Heat a knob of butter in a large pan over a medium-low heat. Add 400g washed, sliced leeks with some salt and pepper. Cook for 7-8 minutes until softened, stirring often. Drain and rinse 2 x 400g tins of cannellini beans and add to the pan with 850ml vegetable or chicken stock and 1 tsp dried thyme. Bring to a boil then reduce the heat to a simmer and cook for 10 minutes. Add a squeeze of lemon juice. Meanwhile, in a large pot of boiling salted water, cook 350g linguine until just al dente. Stir 100ml cream and 50g grated Parmesan into the sauce, then drain the pasta and stir that in. Heat through for two minutes, then serve.
BEAN AND PEPPER BURRITO Makes 1 Heat 1 tbsp olive oil in a pan over a medium heat. Add ½ a chopped red onion and ½ a deseeded and chopped red pepper and cook for 3-4 minutes. Add 1 crushed garlic clove and cook for one minute. Add 1 x 400g tin of pinto, black or kidney beans and cook for 2-3 minutes, stirring often. Stir in 2 tbsp soft cream cheese with some salt and pepper. Cook for 2-3 minutes, stirring occasionally, then stir in 1 tbsp chopped coriander and 1 tbsp grated Cheddar. Warm a large tortilla wrap in the microwave for 30 seconds, then spoon the beans down the middle of the wrap and roll up.
5
WAYS with
BEAN AND VEGGIE JAMBALAYA Serves 4 Cook 350g rice according to package instructions, then cool to room temperature. Heat 2 tbsp oil in a pan over a medium-high heat and cook 1 chopped onion, 2 deseeded, chopped red or green peppers and 1 chopped celery stalk for 2-3 minutes. Add 1 bay leaf, 1 deseeded, chopped chilli and 2 crushed garlic cloves. Cook for two minutes, then stir in 1 x 400g tin of chopped tomatoes. Cook for 2-3 minutes. Add ½ tsp dried oregano, ½ tsp sugar, ½ tsp cayenne pepper and ½ tsp paprika and stir to combine. Add 4 tbsp vegetable stock, ½ x 400g tin of kidney beans, 2 tbsp chopped coriander and the rice. Stir well and cook for 5-6 minutes until the rice absorbs all of the liquid.
HIGH-FIBRE BEAN, VEG AND BACON SOUP Serves 4 Cook 3 streaky bacon rashers in a pan over a medium heat until golden. Set aside and discard half of the bacon fat from the pan. Return the pan to a medium-high heat and cook ½ a chopped onion, 1 chopped celery stalk, 1 chopped carrot and 1 chopped courgette for 3-4 minutes. Add 3 crushed garlic cloves and cook for one minute. Add 1l chicken stock and 1 tbsp fresh thyme leaves. Bring to a simmer. Add 1 x 400g tin of butter or cannellini beans and cook for 3-4 minutes, then stir in the bacon. Taste and add salt and black pepper as necessary. Serve hot.
BEAN AND KALE COMFORT FOOD GRATIN Serves 4 Preheat the oven to 190°C/170°C fan/ gas mark 5. Heat 1 ½ tbsp olive oil in a large pan over a medium heat. Add 1 small chopped onion, 100g chopped kale and some salt and pepper. Cook for 8-10 minutes until very soft, adding a tablespoon or two of water if needed. Add 1 crushed garlic clove for the final minute. Stir in 2 x 400 tins of chopped tomatoes, 20g butter, 1 tsp fresh thyme and 1 x 400g tin of butter beans. Cook for 4-5 minutes until reduced slightly. Transfer to a baking dish. In a small bowl, stir 1 ½ tbsp olive oil into 120g breadcrumbs and sprinkle over the top of the the gratin. Bake for 10-12 minutes, uncovered, until golden brown. Divide between plates and drizzle with a little olive oil to serve.
BEANS
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EF117_68-70_15 ways Cheap Dinners.indd 69
Easy Food 69
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5
15 WAYS TO EASY PROTEIN
WAYS with CHICKEN THIGHS
CHICKEN SOUP WITH GNOCCHI DUMPLINGS Serves 6 Heat 1 tbsp olive oil in a large casserole dish over a medium high heat. Chop 300g boneless, skinless chicken thighs into 3cm pieces. Season with salt and pepper and cook for 5-7 minutes or until they begin to brown. Add 1 chopped onion, 2 chopped celery stalks, 2 chopped carrots, ½ tsp dried rosemary and ½ tsp dried thyme and cook for 2-3 minutes. Turn the heat to high, add 1.2l chicken stock and use a wooden spoon to scrape any sticky bits from the bottom of the pan. Bring to a boil, then reduce the heat to a simmer and cook for 8-10 minutes. In a small bowl, whisk together 2 tbsp flour with 4 tbsp of the soup from the pot. Return this mixture to the pot and stir well for 2-3 minutes to thicken. Add 1 x 400g packet of gnocchi and cook for 2-3 minutes. Add 100g peas and cook for another five minutes. Taste and add salt and pepper as necessary.
HARISSA CHICKEN WITH SCALLOPED POTATOES Serves 4 Preheat the oven to 190°C/170°C fan/ gas mark 7. Line the bottom of a large baking dish with parchment paper. Using a mandolin or a sharp knife, slice 900g potatoes about ¼cm thick. In a bowl, toss the potatoes with 2 tbsp olive oil and some salt and pepper. Arrange in
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an overlapping layer on the parchment. Place the potatoes in the oven for 15 minutes. In the same bowl, combine 2 tbsp harissa, 2 tbsp olive oil, 1 tsp ground cumin, 3 crushed garlic cloves and a pinch of salt. Place 8 boneless, skinless chicken thighs on a chopping board and use the tip of a sharp knife to make 2-3 slits in the top of each piece. Add the chicken to the bowl and smear over the harissa mixture, rubbing it into the slits. Remove the potatoes from the oven and arrange the chicken over the top. Roast for an additional 25 minutes until completely cooked. Serve with salad or green vegetables.
HONEY, CHILLI AND LIME CHICKEN THIGHS Serves 4 Preheat the oven to 190°C/170°C fan/ gas mark 5. In a bowl, whisk together the juice of 2 limes, 2 crushed garlic cloves, 1 tbsp chilli powder and 2 tbsp honey. Set aside. Pat 8 skin-on, bone-in chicken thighs dry with kitchen paper and season both sides. Heat 2 tbsp olive oil in an ovenproof pan over a medium-high heat. Add the chicken, skin side down, and brown for 4-5 minutes. Flip the thighs over and brown the other side for 3-4 minutes. Remove from the heat, pour the honey-lime mixture over everything and place the pan in the oven. Bake for 25-30 minutes or until the chicken is completely cooked throughout. Serve with rice.
chicken thighs on top, then add 600g tomato and basil sauce. Cover and cook on low for 6-8 hours. Once fully cooked, shred the chicken thighs with two forks. Season with salt and pepper to taste. Cook 350g pasta to al dente. Drain and toss with a knob of butter, then add the chicken and its sauce and stir gently to coat. Serve topped with grated Parmesan.
LEMON AND GARLIC CHICKEN Serves 4 Preheat the oven to 180°C/160°C fan/gas mark 4. Pat 8 bone-in, skin-on chicken thighs dry with kitchen paper and season on both sides. In a large ovenproof pan with a lid, heat 2 tbsp olive oil and some butter over a medium-high heat. Brown the chicken thighs on both sides. Remove from the pan and set aside. Add 5 crushed garlic cloves and 3 chopped shallots to the pan and cook over a medium heat for 2-3 minutes until soft. Add the juice of 1 lemon and 250ml chicken stock and use a wooden spoon to scrape any sticky bits from the bottom of the pan. Bring to a simmer and return the chicken to the pan. Cover with the lid and place in the oven for 20 minutes, then remove the lid and cook for an additional 15 minutes until completely cooked throughout. Transfer the chicken to serving plates and drizzle with the cooking liquid. Serve with mashed potatoes.
SLOW COOKER CHICKEN RAGÙ Serves 4 Finely chop 2 carrots, 1 celery stalk and 1 small onion onion. Place in a slow cooker along with 2 bay leaves and 60ml white wine wine. Stir to combine. Arrange 8 boneless, skinless
JANUARY 2016
30/11/2016 17:38
cooking for fun
GET CREATIVE IN THE KITCHEN WHEN YOU'VE GOT THE TIME TO SPARE
72-95
IN THIS SECTION
AN INDIAN FEAST SKIP THE SUGAR P78 P72 Sunil Ghai of Dublin's Pickle restaurant gives us a masterclass featuring his authentic, homestyle recipes
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EF117_XX Intro Pages New.indd 71
Satisfy any sweet tooth with these simple recipes using all-natural sweeteners
PERFECT PAIRINGS P84
We revisit classic flavour combinations... because if it ain't broke, don't fix it!
RING IT IN P90
Throw the tastiest party in town with these delicious canapés and cocktails
CHALLENGE YOURSELF P94
Try these perfectly scrumptious cinnamon rolls!
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JANUARY 2017
30/11/2016 17:38
cooking for fun authentic Indian food
An
Indian
feast
Sunil Ghai of Dublin's Pickle Restaurant gives us a masterclass featuring his favourite authentic, homestyle Indian recipes
Aloo gobi (cauliflower curry) Serves 2 2 tbsp sunflower oil 1 tsp cumin seeds 80g red onion, finely chopped 1 green chilli, chopped 1 tbsp coriander powder ½ tbsp ground cumin ½ tsp turmeric 1 tsp chilli powder Pinch of salt 2 tbsp water 100g fresh tomatoes, chopped 230g cauliflower, cooked in water, salt and ½ tsp turmeric until al dente 230g potatoes, chopped into bite-sized pieces and boiled ¼ tsp fenugreek leaf powder
50g Greek yoghurt, strained Fresh coriander, chopped 20g fresh ginger, finely chopped 1 Heat the oil in a large pan over a medium heat and fry the cumin seeds until they begin to pop. Add the onion, green chilli, coriander powder, ground cumin, turmeric, chilli powder and salt. Add the water and stir to combine everything into a loose paste. 2 Stir in the chopped tomatoes and cook for 3-4 minutes until soft. 3 Stir in the cauliflower and potatoes. 4 Add the fenugreek powder and yoghurt, then add some fresh coriander and stir to combine. Top with the fresh ginger to serve. Per Serving 334kcals, 16.4g fat (1.9g saturated), 42g carbs, 9.3g sugars, 8.4g protein, 9.7g fibre, 0.152g sodium
Top Tip:
d the You'll fin usual n u more nts ie ingred ere in h d re featu Asian l a your loc rket a rm e sup
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2 For the stuffing, heat the oil in a large pan over a medium-high heat. Add the ginger and green chilli and cook for 1-2 minutes. 3 Add the peas and raisins. Stir in the chilli powder, if using, and the cumin seeds. Season to taste. 4 Taking one at a time, gently flatten each ball into a round patty about 1cm thick and place a portion of stuffing in the centre.
Gwalior aloo tikki (potato cakes) with spiced peas Serves 4-6 For the potato cakes: 3 large potatoes, boiled with skins on 1 tsp salt 2 tbsp ghee (clarified butter), plus extra for frying For the stuffing: 2 tbsp oil ½ tbsp ginger, grated 1 green chilli, chopped 74 Easy Food
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120g frozen peas, thawed 20g golden raisins, chopped Red chilli powder, to taste (optional) 1 tsp dry-roasted cumin seeds, coarsely ground To serve: Chutney Yoghurt 1 Peel the potatoes and grate them very finely. Add the salt and ghee and knead together until properly mixed. Divide the
Gently fold the edges together so that the stuffing is sealed inside, and very gently flatten it into a 4cm patty. Repeat with the remaining mixtures. 5 Heat one teaspoon of ghee in a non-stick pan over a low heat. Working in batches so as not to over-crowd the pan, cook the patties on both sides until crisp and golden brown, adding a little more ghee to the pan when required. 6 Serve hot with chutney and yoghurt. Per Serving 234kcals, 9.2g fat (3.3g saturated), 35g carbs, 5.2g sugars, 4.4g protein, 5.7g fibre, 0.401g sodium
mixture into 12 equal portions.
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cooking for fun authentic Indian food
Sunil’s fish fry Serves 1 ½ tsp fennel powder ½ tsp chilli powder ¼ tsp black pepper Salt, to taste 3 sprigs of dill, finely chopped 1 tsp tamarind paste, mixed with a little water 2 tbsp mustard oil or rapeseed oil
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180g sea bass fillets, skin on Gram (chickpea) flour Semolina flour Lemon juice
large pan over a medium-high heat and fry the coated fish fillets until crispy on both sides. 4 Drizzle with lemon juice and serve with salad or pickled cucumbers.
1 In a small bowl, combine the spices, dill, tamarind paste and half of the oil. Brush over the fish and set aside for 20 minutes. 2 Dust the fish lightly with gram flour, then dip into semolina flour to coat. 3 Heat 1-2 tablespoons of rapeseed oil in a
Per Serving 402kcals, 25.4g fat (3.4g saturated), 8.6g carbs, 1.4g sugars, 34.8g protein, 2.3g fibre, 1.401g sodium
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Prawn curry Serves 4 3 tbsp sunflower oil 10 whole green cardamom pods 2 bay leaves 2 onions, sliced 2 green chillies, halved 1 star anise 20g fresh ginger, grated 1 tsp turmeric 2 tbsp coriander powder 1 tsp chilli powder ¼ tsp green cardamom powder ½ tsp fennel powder ¼ tsp cinnamon 300ml water
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1½ tbsp tomato purée ½ x 400ml tin of coconut milk ½ x 400g tin of chopped tomatoes Juice of 1 lemon Bunch of fresh coriander, chopped 600g prawns, shelled and deveined 1 Heat the sunflower oil in a large pan over a medium-low heat. Add the cardamom, bay
Simmer over a medium heat for 20 minutes to reduce. Add the lemon juice, prawns and coriander and simmer for another 4-5 minutes until the prawns are pink and completely cooked. Per Serving 448kcals, 25.9g fat (12.8g saturated), 17.4g carbs, 5.8g sugars, 37g protein, 3.9g fibre, 0.419g sodium
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leaves, onion, green chillies and star anise and cook for 15-20 minutes. 2 Add the ginger and cook for two minutes. 3 Add the turmeric, coriander powder, chilli powder, cardamom powder, fennel powder and cinnamon along with the water, tomato purée, coconut milk and tinned tomatoes.
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cooking for fun authentic Indian food
Homestyle chicken curry Serves 2 For the chicken: Pinch of salt ½ tbsp chilli powder Juice of ½ a lemon 370g chicken thighs
Pinch of salt 1 tbsp chilli powder 4 tomatoes, chopped, or 1 x 400g tin of chopped tomatoes 1 green pepper, deseeded and roughly chopped 100g strained Greek yoghurt 500ml water
for 1-2 minutes until fragrant. 3 Add the onion and garlic and cook for 4-5 minutes until softened. Add the remaining spices and two tablespoons of water to make a paste. Cook for 2-3 minutes. 4 Add the chicken and cook over a medium heat for 15 minutes until browned all over and almost cooked throughout. 5 Add the tomatoes and peppers and cook
For the curry: 4 bay leaves 3 large black cardamom pods 1 whole mace blade 3 cloves 2 dried red chillies 1 tsp cumin seeds Vegetable oil, for cooking 200g onions, chopped 3 garlic cloves, crushed 3 tbsp coriander powder ½ tsp turmeric 1 tbsp ground cumin 1 tsp garam masala
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To serve: Juice of ¼ lemon Fresh coriander, chopped Fresh ginger, finely chopped
for 5-6 minutes. When the oil separates from the mixture, add the yoghurt and water. Cook for 20 minutes, stirring occasionally and adding an extra splash of water if the mixture begins to look too dry.
1 In a bowl, stir together the salt, chilli
6 Stir in the lemon juice, coriander and
powder and lemon juice. Add the chicken
ginger to serve.
and turn to coat. Cover and place in the fridge to marinate for 30 minutes. 2 Break up and combine the bay leaves,
Per Serving 587kcals, 23.7g fat (5.9g saturated), 30.9g carbs, 13g sugars, 61.4g protein, 8.1g fibre, 0.299g sodium
cardamom, mace, cloves, dried chillies and whole cumin using a pestle and mortar. Heat one tablespoon of vegetable oil in a large pan over a medium heat and fry the spices
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Skip
the Sugar Satisfy any sweet tooth with these simple recipes that make use of all-natural sweeteners!
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cooking for fun low-sugar desserts
L
ike all good things, sugar is fine in moderation, but it’s one of the most commonly-added ingredient in many
foods –– desserts and otherwise. The World Health Organization (WHO) recommends that adults and children
There’s how much sugar in at?!
You’d be shocked at how much sugar is hidden in some common shop-bought staples – just one of the many reasons why cooking from scratch is always best! We’ve listed some common offenders, and the average amount of sugar in each standard serving, both in grams and teaspoons.
consume no more ‘free sugars’ than 10% of their total energy intake, which equates to roughly 12 teaspoons of sugar per day. The WHO says that reducing the intake to less than 5%, or 25g/6 teaspoons, per day would provide additional health benefits, such as a reduced risk of obesity and tooth decay.
Energy drinks
Low-fat flavoured yoghurt
Breakfast cereals
24g per serving
25g per serving
16g per serving
CALCULATING SUGAR 1 teaspoon of sugar = 4 grams of sugar This means 16 grams of sugar in a food product is equal to 4 teaspoons of sugar. NATURAL V. ARTIFICIAL SUGARS It’s important to differentiate between naturally-occurring sugars – like those in fruits, vegetables and dairy – and ‘free sugars’, or added sugars. You'll quickly realise just how often sugar is added to foods when you look for it on
Pasta sauce
Flavored instant porridge
Granola bars
Ketchup
12g per serving
12g per serving
8g per bar
4g per serving
ingredients lists. All of these terms refer to sugar when included as an ingredient: • sucrose • glucose • fructose • maltose
TIPS FOR REDUCING SUGAR INTAKE
• dextrose • fruit juice • molasses • hydrolysed starch • invert sugar • corn syrup • honey Also, it’s important to remember that ingredients are listed in order of how much exists in the product, so if sugar is near the top, that's a red flag. NUTRITION LABELS TELL YOU HOW MUCH SUGAR A FOOD CONTAINS: • High in sugar = 22.5g or more of total sugar per 100g • Low in sugar = 5g or less of total sugar per 100g
BUY UNSWEETENED PRODUCTS
just as quickly, leaving you hungry again). To
You'll find unsweetened versions of these
minimise this effect, include protein, healthy
common foods in most grocery stories: non-
fats and fibre in your meal, all of which can
dairy milk like almond and soy, nut butters
slow down the release of sugar in your body
(look for those made with only nuts and
and keep you full for longer. Focus on fats
salt), apple sauce, porridge and tinned fruit
like avocados, nuts, seeds and heart-healthy
(packed in juice, not syrup).
oils like olive, walnut and coconut oil.
DON’T GO COLD TURKEY
DON’T GO ARTIFICIAL
Going cold turkey on sugar isn't realistic for
Don’t be tempted to switch to artificial
most people, and cutting back slowly will
sweeteners, as these can have a negative
be easier. If you normally put two packets
effect on your body’s response to sugar.
of sugar in your coffee, for instance, try
When you eat something sweet, your body
one for a week, then half, and finally add
expects calories and nutrition, but artificial
only a splash of milk. For yoghurt, mix half
sugars don't give your body these things.
a serving of sweetened yoghurt with half a serving of plain, eventually moving on to
ADD FLAVOUR
adding natural sweetness with fresh fruit.
Add extra 'oomph' to your cooking and baking with natural flavourings, such as
FOCUS ON HEALTHY FATS
good-quality vanilla extract or paste, citrus
Unhealthy carbs loaded with sugar can
zest, spices and fresh herbs.
cause blood sugar to rise rapidly (and crash
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Mini Mascarpone berry cakes
1 Add the dates to a food processor and
5 Fill each cup with the filling, then freeze
Makes 12
pulse until it forms a paste.
for at least four hours until firm. Serve chilled
2 Melt the coconut oil in a small saucepan,
with extra berries.
70g pitted dates, chopped 3 tbsp coconut oil 80g coconut flour 1 tsp vanilla extract A pinch of salt
then add to the food processor along with the coconut flour, vanilla extract and salt. Pulse again until it makes a crumbly and wet
Per Serving 167kcals, 11.7g fat (8.1g saturated), 11.7g carbs, 4.6g sugars, 4.2g protein, 1g fibre, 0.077g sodium
mixture, scraping down the sides if needed. 3 Line a 12-cup muffin tin with silicone cases, or coat with cooking spray. Press
For the filling: 220g Mascarpone, at room temperature 200g cream cheese, at room temperature ½ tsp vanilla extract
about half a tablespoon of the mixture into
120g mixed berries, plus extra to serve
process until combined.
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each cup, then freeze for about 15 minutes. 4 Meanwhile, combine all of the ingredients for the filling in the food processor and
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cooking for fun low-sugar desserts
Baked orange custards with roasted strawberries
zest to a simmer in a small saucepan over
orange zest, orange juice and liqueur (or
a medium heat, then gradually whisk it into
more juice) in a small bowl.
Makes 6
the egg mixture in a slow, steady stream
6 Place the strawberries in a baking dish and
until combined.
toss with the orange mixture. Roast for 10
6 eggs 60ml honey 3 tsp cornflour 1½ tsp vanilla bean paste 600ml milk
3 Grease six 160ml ramekins and place in
minutes until tender.
a large roasting tin. Divide the egg mixture
7 Serve the orange custards topped with the
evenly amongst the ramekins and pour
roasted strawberries.
Zest of 1 orange
4 Bake the custards for one hour or until set
enough boiling water into the pan to come three quarters up the sides of the ramekins.
Per Serving 150kcals, 3.8g fat (1.7g saturated), 24g carbs, 21.3g sugars, 5.9g protein, 1.6g fibre, 0.07g sodium
at the edges and just slightly wobbly in the For the roasted strawberries: Zest and juice of 1 orange 3 tsp orange liqueur (such as Grand Marnier, or just double the quantity of juice)
centre. Leave to stand for 10 minutes in the pan. Transfer to a wire rack to cool. 5 Turn the oven up to 200˚C/180˚C fan/gas mark 6. Whisk the
250g strawberries, hulled and halved 1 Preheat the oven to 150˚C/130˚C fan/ gas mark 3. Whisk the eggs, honey, cornflour and vanilla bean paste in a large heatproof bowl. 2 Bring the milk and orange
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Spiced carrot cake
17cm springform tin and line the base with
Serves 8
parchment paper.
150g self-raising flour 100g ground almonds 50g raisins 50g walnuts, roughly chopped 4 tsp mixed spice 1 tsp bicarbonate of soda 3 eggs 100ml sunflower oil, plus extra for greasing 3 tbsp milk 300g carrots, grated
almonds, raisins, walnuts, mixed spice and
2 In a bowl, mix together the flour, bicarbonate of soda. 3 Whisk the eggs, oil and milk together in a separate bowl. Stir in the grated carrots. 4 Make a well in the centre of the dry ingredients. Gradually stir in the carrot mixture until combined. 5 Pour the batter into the prepared tin. Bake for 50 minutes or until a skewer inserted into the centre comes out clean. Leave to cool slightly in the tin, then transfer to a wire rack to cool completely.
For the icing: 150g full-fat soft cream cheese
6 Meanwhile, beat the cream cheese,
Zest and juice of 1 orange
over the cooled cake and slice to serve.
1 Preheat the oven to 180ËšC/160ËšC fan/gas
Per Serving 421kcals, 30.3g fat (6.6g saturated), 29.9g carbs, 8.8g sugars, 10.5g protein, 4.2g fibre, 0.293g sodium
orange juice and zest until combined. Spread
mark 4. Grease the base of a high-sided
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cooking for fun low-sugar desserts
Almond butter banana cookies
the ingredients.
1 ripe banana 130g almond butter 40g pure, gluten-free oats ½ tsp vanilla extract Pinch of salt Flaked almonds (optional)
and flatten slightly. Decorate with flaked
1 Preheat the oven to 160ËšC/140ËšC fan/
Per Serving 33kcals, 1.2g fat (0g saturated), 4.8g carbs, 1.3g sugars, 0.9g protein, 0.8g fibre, 0.012g sodium
parchment paper.
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in a large mixing bowl, then stir in the rest of
Makes 12
gas mark 3 and line a baking tray with
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2 Use the back of a fork to mash the banana
3 Place spoonfuls of the batter onto the tray almonds if desired. 4 Bake for 10-12 minutes until the cookies are firm to the touch. Leave to cool slightly on the tray before transferring to a wire rack to cool completely.
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s g n i r i Pa Perfect
We revisit classic flavour combinations… because if it ain’t broke, don’t fix it!
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cooking for fun classic flavour combos
Fish + lemon CREAMY LEMON FISH PIE
r lamb: O er matches foon ounced
Serves 4
vely pr W ith its distincti lends itself to b lam r, fat flavou e, , rosemar y, thym pairings like garlic , on lem , paprika anchovies, cumin, Feta, cinnamon, o, an eg turmeric, or . t and dried fruits nutmeg , yoghur
1kg floury potatoes Salt and black pepper 350ml milk 130g butter, plus extra for baking 60g flour ½ tsp mustard powder Pinch of nutmeg 750ml cream 3-4 tbsp lemon juice 1 tbsp parsley leaves, chopped, plus extra for topping 1 tsp dill, chopped 500g boneless fish, cut into 4cm chunks 100g peeled prawns 1 Place the potatoes in a large pot and cover with water. Add two teaspoons of salt and bring to the boil. Cook for about 20 minutes until the potatoes are soft. Drain well, then add the milk and half of the butter. Mash the potatoes until smooth, then season well with salt and pepper. 2 Preheat the oven to 200˚C/180˚C fan/ gas mark 6. Melt the remaining butter in a saucepan over a medium heat. When the butter starts to foam, whisk in the flour for about one minute. Whisk in the mustard powder and nutmeg. 3 Gradually whisk in the cream until smooth and thick. Season well to taste. 4 Leave to cool slightly, then stir in the lemon juice, parsley and dill. 5 Pour about half of the sauce into a shallow baking dish. Top with the fish and prawns, then pour over the remaining sauce. 6 Spread the mashed potato over the filling, adding a few dots of butter on top. Bake for 25-30 minutes until the mixture is bubbling at the sides and golden brown on top. Per Serving 524kcals, 23.4g fat (6.5g saturated), 16.8g carbs, 1.6g sugars, 60.2g protein, 1.5g fibre, 0.425g sodium
O er matches for fish:
t Delicate white fish benefits mos , chive like rs avou fl nt vibra from fresh, er, ging c, garli er, butt , dill, coriander pesto, soy sauce, fennel, capers, chorizo, white wine and parsley.
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Lamb + mint MINT LAMB CHOPS Serves 4 60ml olive oil A large handful of fresh mint, chopped 4 garlic cloves, crushed 2 tsp salt 2 tsp ground cumin 1 tsp ground coriander 1 tsp cayenne pepper 1 tsp black pepper 8 x 150g lamb chops, fat trimmed
To serve: Roasted new potatoes 1 Heat the grill to a medium-high heat. Mix together all of the ingredients, except for the lamb, in a bowl. 2 Add the lamb chops to the bowl and toss until well coated on all sides, then allow to sit for 10 minutes. Grill the chops for four minutes per side until brown and crisp on the outside and medium-rare inside, or until cooked to your liking. 3 Serve with roasted new potatoes. Per Serving 506kcals, 36.3g fat (13.9g saturated), 7g carbs, 4g sugar, 41.5g protein, 0.3g fiber, 0.311g sodium
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Chicken + tarragon TARRAGON CHICKEN Serves 2 2 tsp olive oil 2 garlic cloves, crushed 3 spring onions, thinly sliced ½ tsp dried tarragon 2 chicken fillets 80ml vermouth or white wine Salt and black pepper 120ml cream 1 tbsp fresh tarragon, chopped, plus extra to serve To serve: Mashed potatoes
1 Choose a pan which has a lid and in which
check again. Remove the chicken to a plate
the chicken fillets will fit snugly. Heat the oil
and tent loosely with tin foil.
in the pan over a medium-high heat. Add the
5 Bring the remaining liquid to a boil,
garlic, spring onions and dried tarragon and
scraping any sticky bits from the bottom
cook for one minute, stirring.
of the pan with a wooden spoon. Add the
2 Add the chicken fillets to the pan and cook
cream and stir well, then sprinkle in the
for 4-5 minutes. If the spring onions and
fresh tarragon. Taste and season with more
garlic look like they're beginning to burn,
salt and black pepper if needed.
scrape them from the pan and place them
6 Pour the sauce over the chicken and
on top of the chicken.
garnish with a little extra fresh tarragon.
3 Turn over the fillets and add the vermouth
Serve with creamy mashed potatoes.
or wine. Allow to bubble, scraping any sticky bits from the bottom of the pan. Season with
Per Serving 368kcals, 17.5g fat (5.1g saturated), 6.2g carbs, 1.5g sugars, 40.3g protein, 0.9g fibre, 0.214g sodium
salt and black pepper, then put the lid on, reduce the heat to low and simmer gently for 10 minutes. 4 Check that the chicken is cooked through by making a small cut into the thickest part. The meat should be white and the juices should run clear. If it is not thoroughly cooked, simmer for 2-3 minutes longer and
MAKE IT YOURS: The alcohol in this recipe will burn off during cooking, making the dish suitable for children. If you’d still rather cook without booze, simply substitute it for chicken stock.
n: es for chicke O er matchile protein is the
rsat This very ve to its mild flavour, due c, easiest to , ham, garli se mon, chee le y tr te e; hi st w ta tomato, tter, thyme, bu s, ut er, an nd pe illies, coria o, ginger, ch st pe e, in w adaptable chicken is so avocado… t is endless! that the lis
Kathy Morris “I liked this recipe as I had most of the ingredients in the cupboard and it’s an easy dish to prepare and cook. I sliced the chicken before adding to the pan just to make it cook more quickly. Everyone thought it was tasty and all the boys went back for seconds. I served it with mashed potatoes (a favourite in our house). I’ve also cooked this recipe with tinned tomatoes instead of cream and it was equally as nice. “
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cooking for fun classic flavour combos
Steak + red wine STEAK WITH RED WINE SAUCE Serves 4 4 tbsp olive oil 4 rib-eye or sirloin steaks Salt and black pepper 4 shallots, sliced 2 garlic cloves, crushed 1 sprig of fresh rosemary 4 tbsp balsamic vinegar 250ml red wine Knob of butter To serve: Chips or roast potatoes
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1 Heat half of the oil in a pan over a high heat until very hot. Season the steaks and cook for
Per Serving 592kcals, 30.5g fat (9.3g saturated), 4g carbs, 0.6g sugars, 61.1g protein, 0g fibre, 0.166g sodium
2-3 minutes per side or until cooked to your liking. Transfer to a plate, tent loosely with tin foil and set aside to rest. 2 Heat the remaining oil in the same pan over a medium-high heat and cook the shallots for 3-4 minutes until lightly browned, stirring often. Add the garlic and rosemary and season with black pepper. Cook for a further minute, stirring constantly. 3 Add the balsamic vinegar and wine and cook for 3-4 minutes until syrupy, scraping any
strak: O er matches fory flavour,
g, earth W ith their stron rk well with steak and beef wo , lik s e horseradish other full flavour pper, garlic, blue mustard, black pe een peppers, cheese, butter, gr s. s and mushroom potatoes, onion
sticky bits from the bottom of the pan with a wooden spoon. 4 Season to taste, then whisk in the knob of butter. Add any juices that have been released from the steaks just before serving.
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Pork + apple APPLE AND ONION PORK CHOPS Serves 4 1½ tbsp olive oil 4 boneless pork chops 8 tbsp unsweetened apple sauce 120ml apple juice 2 tbsp wholegrain mustard Salt and black pepper Knob of butter 1 large onion, thinly sliced
sauce, juice, mustard, salt and pepper. 3 Transfer the chops to a plate, tent loosely with tin foil and allow to rest for 10 minutes. 4 Melt a knob of butter in the same pan and add the onion and a pinch of salt. Cook for 5-6 minutes until soft and translucent, stirring occasionally and scraping any sticky bits from the bottom of the pan. 5 Add the apple mixture to the pan and stir
pork: O er matches forof fat, pork
layers Due to its heav y s, m robust flavour fro t benefits mos d, tar apricot, mus such as thyme, , garlic, cream, on pineapple, lem sage. ans, fennel and mushrooms, be
to coat the onions. Cook for 1-2 minutes to heat through. 6 Return the chops to the pan and cook in the sauce for another 3-4 minutes or until cooked throughout.
1 Heat the oil in a large pan over a mediumhigh heat. Cook the pork chops for 3-4 minutes per side until browned.
Per Serving 304kcals, 11.6g fat (2.4g saturated), 12.7g carbs, 8.5g sugars, 36.6g protein, 2.1g fibre, 0.118g sodium
2 In a small bowl, whisk together the apple
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DOWNTIME” “THE PERFECT CHEESE BOARD? THERE’S ONLY ONE THING FOR IT”
easy holiday recipes sugar recipes
“WHAT COULD POSSIBLY TOP THIS OFF? YOUR IMAGINATION”
BECAUSE www.easyfood.ie
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MATTERS Easy Food 139
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Ring it in
Throw the tastiest party in town with these delicious canapĂŠs and cocktails
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cooking for fun New Year's Eve
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in the fridge for at least one hour. 3 Combine the chimichurri ingredients in a food processor and whizz to combine.
½ tsp sugar 650g prawns, peeled and deveined Rapeseed oil, for frying
4 Brush the baguette slices with olive oil and grill until lightly golden on both sides. Transfer to a wire rack to cool. 5 Remove the steaks from the bag and shake off any excess marinade. Season on both sides with salt and pepper. 6 Heat a splash of oil in a pan over a high heat. When very hot, add the steaks and cook for 2-3 minutes per side until mediumrare, or longer if preferred.
MAKE IT YOURS: If you like, you can make these tostadas instead of crostini. Use a pastry cutter to cut small circles from corn tortillas and fry in olive oil over a medium heat for 1-2 minutes per side until golden. Drain well on kitchen paper, then use these in place of the toasted baguette.
7 Transfer the steaks to a plate, tent loosely with tin foil and allow to rest for 8-10 minutes. Slice the steak thinly against the grain, then cut these slices so that they are around the same length as the crostini. 8 To assemble, place a piece of steak on each slice of baguette and top with a drizzle of chimichurri. Per Serving 162kcals, 6.5g fat (1.3g saturated), 16.4g carbs, 0.8g sugars, 9.7g protein, 1.1g fibre, 0.196g sodium
Chimichiurri steak crostini
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For the peanut sauce: 1 tbsp coconut cream (from the top of the tin of coconut milk) 1½ tbsp red curry paste 4 tbsp no-sugar-added peanut butter 120ml coconut milk 2 tbsp soy sauce 1 tbsp fish sauce Juice of 1 lime 2 tbsp brown sugar To garnish: Carrots, grated Fresh coriander, chopped 1 In a large bowl, combine the coconut milk, garlic, turmeric, fish sauce, curry paste, coriander and sugar. Mix to combine well. Stir the prawns in until coated, cover with cling film and refrigerate overnight. 2 Heat a splash of oil in a frying pan and cook the prawns in batches until pink and cooked through. Set aside.
Makes about 24
3 To make the satay sauce, heat the coconut cream in a heavy-bottomed pot
For the steak: 4 tbsp olive oil Juice of 2 limes 4 garlic cloves, crushed 1 tsp ground cumin 1 jalapeño, seeded and chopped 4 tbsp fresh coriander, chopped Salt and black pepper 500g sirloin or rump steak
over a medium heat. Add the curry paste and cook, stirring, for one minute. Add the remaining ingredients and simmer for three minutes until thickened. Remove from the heat and allow the peanut sauce to cool to room temperature. 4 Thread the prawns on to small skewers. 5 To serve, spoon the satay sauce into small glasses and scatter with grated carrot and
For the chimichurri: 4 tbsp fresh parsley, chopped 4 tbsp fresh coriander, chopped 6 garlic cloves, crushed 4 tbsp olive oil 2 tsp dried chilli flakes 2 tbsp red wine vinegar 2 tbsp dried oregano For the crostini: 1 baguette, thinly sliced Olive oil, for brushing 1 For the marinade, combine the oil, lime juice, garlic, cumin, jalapeño and coriander in a bowl. Add some black pepper and stir to combine. 2 Transfer the mixture to a sealable bag and add the steak. Seal the bag, use your hands to coat the steak in the marinade and place
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chopped coriander. Add one or two prawn skewers to each glass.
MAKE IT YOURS: This marinade, sauce and method will work equally well using pieces of chicken fillet.
Per Serving 71kcals, 4.3g fat (2.3g saturated), 2.5g carbs, 1.2g sugars, 5.8g protein, 0g fibre, 0.246g sodium
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Prawn satay cups Makes about 30
For the prawns: 120ml coconut milk 1 garlic clove, crushed ½ tbsp ground turmeric ½ tbsp fish sauce ½ tsp red curry paste 1 tsp ground coriander
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cooking for fun New Year’s Eve
sit for 10 minutes. 7 Transfer to a saucepan over a mediumlow heat and then add the remaining milk and the icing sugar. Stir constantly for 8-10 minutes until very thick and smooth, then remove from the heat. Stir in the almond and vanilla extracts. Press a piece of cling film onto the surface and allow the mixture to cool to room temperature. 8 Whisk in the Ricotta until smooth. 9 Use a pastry bag to pipe the mixture into the baked filo cups. Sprinkle with mini chocolate chips and crushed pistachios.
Mini cannoli cups Makes 12 mini cups
Refrigerate until needed. Per Serving 214kcals, 12.2g fat (6.2g saturated), 23.3g carbs, 8.9g sugars, 5.4g protein, 0.9g fibre, 0.174g sodium
For the cups: Cooking spray 5 sheets prepared filo pastry, thawed 70g butter, melted
Lemon rosemary mocktail Makes 10-12
For the filling: 160ml whole milk 3 tbsp cornflour 4 tbsp icing sugar ¼ tsp almond extract ¼ tsp vanilla extract 200g Ricotta
3 lemons 1 orange 4 sprigs of fresh rosemary 150g sugar 2 tbsp honey Ice Soda water
To decorate: 120g mini dark chocolate chips
To serve: Fresh rosemary Lemon slices
50g pistachios, crushed 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Spray a 12-hole mini muffin tin with
1 Peel off thick strips of zest from one of
cooking spray.
the lemons.
2 Place all of the sheets of filo on
2 Juice the lemons and orange into a
large baking tray. Cover with a piece of
measuring cup. Top up with water if
parchment paper, then place a damp kitchen towel on top of the parchment to stop the filo drying out, as this happens quickly. 3 Transfer one sheet of filo to a large cutting
necessary to make 250ml.
Easy Champagne cocktail Makes 1
five sheets of filo are stacked on top of one
20ml ruby port 10ml brandy 25ml orange juice
another. Brush the top sheet with butter.
120ml sparkling wine
another sheet on top and repeat until all
3 Combine the peeled lemon zest, lemon juice, orange juice, rosemary, sugar and honey in a saucepan over a medium-
board, covering the rest of the sheets. Quickly brush the filo with butter. Place
MAKE IT YOURS: If you prefer, omit the orange and add an extra lemon. Thyme works just as well as the rosemary.
4 Cut the filo into 12 equal rectangles. Pick up one rectangle and push the centre into
1 Combine the port, brandy and orange
the bottom of one of the muffin tin holes.
juice in a cocktail shaker filled with ice.
Press on the sides gently to make a cup.
2 Put the lid on the shaker and shake well.
Repeat with the remaining filo.
3 Strain the mixture into a Champagne flute.
5 Bake for 10 minutes until golden, being
Top with sparkling wine or Champagne.
high heat. Boil for 1-2 minutes, stirring constantly to dissolve the sugar. Remove from the heat and leave for 10 minutes. 4 Strain through a sieve into a jug and allow to cool completely. 5 To serve, place some ice cubes in each glass and add three tablespoons of the syrup. Top up the glass with soda water and stir. Garnish with rosemary sprigs and/or lemon slices.
careful not to let them burn. Allow the filo cups to cool completely. 6 In a cup, whisk 120ml of the milk into the cornflour until completely smooth. Allow to
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EF117_90-93_NYE Party.indd 93
Per Serving 142kcals, 0.1g fat (0g saturated), 4.5g carbs, 2.3g sugars, 0.2g protein, 0g fibre, 0.001g sodium
x
Per Serving 64kcals, 0.1g fat (0g saturated), 16.2g carbs, 16.1g sugars, 0.2g protein, 0g fibre, 0.003g sodium
x Easy Food 93
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Ch a l YOU l RSE en ge LF
Ooey , goo ey, p erfec tly sc rump tious cinn amo n rol ls!
Cinnamon rolls Makes 12-15 1 x 7g package of dried yeast 120ml warm water 120ml warm milk 50g caster sugar 80g butter, melted, plus extra for greasing 1 tsp salt 1 egg 450g plain flour For the filling: 120g butter, melted 150g caster sugar 2 tbsp ground cinnamon 80g pecan nuts, chopped
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For the glaze: 180g cream cheese, at room temperature 200g icing sugar, sifted 1 tsp vanilla extract 1 Preheat the oven 180ËšC/160ËšC fan/gas mark 4 and grease a baking tin with butter. Combine the yeast and warm water in a small bowl and set it aside for a few minutes to froth. 2 Whisk the milk, sugar, melted butter, salt and egg together in a large mixing bowl.
3 Stir in half of the flour until incorporated, then stir in the yeast mixture. 4 Stir in the remaining flour until well combined. 5 Turn the dough out onto a floured surface and knead for 5-10 minutes until it is smooth and elastic. Place it in a greased bowl and cover with a clean tea towel. Leave it in a warm spot for 1-1½ hours until it has doubled in size. 6 Turn it out onto a floured surface again and roll it out to a large rectangle (about 38cm x 23cm). Spread the melted butter for the filling all over the dough. 7 Mix the sugar and cinnamon and sprinkle all over the butter. Sprinkle with the pecans and press them down slightly into the dough. 8 Starting at one of the long sides, carefully roll up the dough into a log. 9 Use a sharp knife to trim off the ends, then slice the log into 12-15 pieces. 10 Place the cinnamon roll slices close together in the prepared tin and leave to rise in a warm spot for 45 minutes until doubled in size. Bake for about 30 minutes until golden brown. 11 Mix the cream cheese, icing sugar and vanilla in a bowl. 12 Spread over the baked rolls and serve warm.
Per Serving 395kcals, 19.7g fat (10.2g saturated), 51.8g carbs, 27.1g sugars, 4.7g protein, 2g fibre, 0.272g sodium
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cooking for fun challenge yourself
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ON SALE NOW! EF117_096_Easy Parenting_Ad.indd 96
30/11/2016 17:55
kids' kitchen A GO-TO GUIDE FOR BUDDING YOUNG COOKS
98-106 IN THIS SECTION
YEASTY DOES IT P98
Our Home Ec expert delves into the science behind baking breads with yeast
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EF117_XX Intro Pages New.indd 97
SOUPED UP P100
Give your little one a warming, hearty meal with these kid-approved soup recipes
EASY JUNIORS P105
This easy-peasy apple crumble makes the best warming winter dessert around!
Easy Food 97
01/12/2016 09:06
Home Economics Masterclass
Yeasty DOES IT Aisling Harrington of De La Salle College, Dundalk, Co. Louth delves into yeast
Y
EAST is used as a leavening, or raising, agent in the baking of bread and similar foods. The use of yeast and the production of real, unprocessed bread has become popular again in recent years. The Home Economics Food Studies Assignment 2018 asks students to carry out research on the use of yeast in home baking.
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kids’ kitchen home ec
TYPES OF YEAST There are three main types of yeast available to buy in supermarkets.
1 FRESH YEAST
• Cream/beige in colour • Beer-like odour. • Can be stored in the refrigerator for 2-3 weeks. • Use 15g of fresh yeast to 450g flour. • It must be blended with a liquid until frothy before adding to flour.
2 DRIED YEAST
• • • • • •
Brownish grains. Yeast is dried to remove most water. Can last up to six months. Available in pre-measured packets. Use 7g dried yeast to 450g flour. It must be activated with a warm liquid and a food source before adding to flour.
3 FAST-ACTION DRIED YEAST
• A mixture of dried yeast and vitamin C, which speeds up fermentation. • Available in pre-measured packets. • Use 7g fast-action yeast to 450g flour. • It does not need to be rehydrated before using in recipes.
HOW IT WORKS: • Fermentation is the process by which yeast acts on sugars and changes them into carbon dioxide (CO2) and alcohol. • The carbon dioxide causes the dough to rise, while the alcohol will evaporate in the oven. • All yeast breads should be allowed to rise at least once before baking for fermentation to occur. • Gluten in the flour allows the baked good to hold its shape. Kneading helps to develop this gluten network. • The Maillard Reaction creates a brown crust and adds flavour. • Fermentation stops when the dough reaches 60˚C, as this is when the yeast dies during baking.
TIPS TO ENSURE SUCCESS WHEN USING YEAST: • Weigh all ingredients accurately, as too high a concentration of sugar or salt can kill the yeast. • Yeast needs a warm environment to ferment, so use a warm liquid to activate the yeast. • Allow the dough to rest and prove in a
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EF117_98-99_Home Ec.indd 99
warm place. • Use strong bread flour as it contains extra gluten. • Knead the dough to develop and stretch the gluten. This will provide a network of gluten strands to trap carbon dioxide, helping the bread to rise evenly. • Preheat the oven to the correct temperature. Too hot and it will kill the yeast; too cold and the dough will not rise to its potential. Advantages of using yeast at home: • There are different types of yeast available, depending on the amount of time available to the baker. • Fast action dried yeast allows fermentation to happen quickly. This is handy for busy home bakers. • Few ingredients are needed to make basic yeast dough, making it very economical in comparison to commercial products. • Dried yeast can be stored in a cupboard for up to six months. Disadvantages of using yeast at home: • The baker must be careful when using yeast as there are several steps necessary to ensure its success. • Yeast is easily killed, meaning that fermentation will not take place, thus leading to the potential of wasted ingredients and time. • Baking with yeast is a time-consuming process as the dough must be given sufficient time to rest, prove and bake. • Bakers must be careful when adapting recipes to their own taste, as too much sugar or salt will kill the yeast.
CHALLAH THREE-STRAND PLAIT Makes 1 loaf 1 x 7g sachet of dried yeast 15g sugar 200g warm water (about 30°C) 470g strong (baker’s) flour 1 tsp salt 35g butter, at room temperature 1 egg, beaten For topping: 1 egg, beaten with 1 tbsp water 1 tbsp poppy seeds 1 Mix the yeast, sugar and warm water in a medium bowl until dissolved. 2 Add 200g of the flour and whisk the
Challah three-strand plait
mixture to a smooth batter. Set the bowl aside covered with a clean tea towel and allow to rise for 25 minutes. 3 Combine the salt, butter and remaining flour in a mixing bowl. Use your fingers to rub the salt and butter into the flour. 4 Mix the egg into the flour and yeast mixture, then add this mixture to the to the mixing bowl, combining everything together to form a soft dough. 5 Scrape the mixture out onto a floured work surface and knead for 10 minutes until smooth and elastic. 6 Place the dough in a clean mixing bowl, cover with a tea towel and leave to rise for 20 minutes. 7 Turn the dough out onto the work surface again and divide into three equal pieces. Shape each piece of dough into a round ball, then roll each piece out into a log about 25cm long. 8 Take the three lengths of dough and join together at one end. 9 Plait the dough using the following sequence: cross the left strand over the middle strand, then cross the right strand over the middle strand. Keep repeating until the full plait is formed. 10 Transfer the plait to a baking tray covered with parchment paper. Brush the top with the egg wash and sprinkle over the poppy seeds. Set aside and leave the plait to rise for 40 minutes. 11 Preheat the oven to 200°C/180°C fan/ gas mark 6 and bake for 20-25 minutes until golden. Per Serving 198kcals, 4.7g fat (2.2g saturated), 31g carbs, 2.5g sugars, 7.7g protein, 4.4g fibre, 0.23g sodium
Easy Food 99
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100 Easy Food
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kids’ kitchen kid-friendly soups
MAKE IT YOURS: You can also make this using leftover roast chicken. With this method, bring the stock and vegetables to a boil. Simmer for five minutes, then add the pasta. When the pasta is almost cooked, stir in the cooked chicken, parsley and seasoning.
Chicken noodle soup Serves 4-6 950ml chicken stock 2 chicken fillets 5 carrots, chopped 3 celery stalks, chopped ½ an onion, chopped 3 garlic cloves, crushed 1 bay leaf 200g spaghetti, broken into 4cm pieces 120g frozen peas 2 tbsp fresh parsley, chopped Salt and black pepper 1 In a large saucepan, combine the stock, chicken fillets, carrots, celery, onion, garlic and bay leaf. Bring to a boil, then simmer for about 20 minutes until the chicken is fully cooked. Remove the chicken fillets using a slotted spoon and place on a cutting board. 2 Return the stock to a boil and add the pasta. Boil for 7-8 minutes or until cooked to al dente. Add the peas. 3 Use two forks to shred the chicken, then return it to the pot. Add the parsley and some salt and pepper to taste. 4 When ready to serve, reheat the soup to a gentle simmer. Ladle into warmed bowls. Per Serving 233kcals, 4.6g fat (1.1g saturated), 28.4g carbs, 4.6g sugars, 19.1g protein, 2.7g fibre, 0.63g sodium
x
Corn chowder Serves 4 1 tbsp olive oil 1 celery stalk, chopped 1 onion, chopped ½ tsp dried thyme 1 tbsp cornflour 850ml whole milk 1 medium potato, peeled and chopped into 1cm cubes 1 x 198g tin of sweetcorn 2 spring onions, chopped 4 tbsp fresh parsley, chopped Salt and black pepper
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1 Heat the olive oil in a saucepan over a medium heat. Add the celery, onion and thyme. Cook, stirring, for 5-6 minutes. 2 Sprinkle the cornflour over the veggies and stir for two minutes. Pour in the milk, add the potato and bring to a boil, stirring often.
MAKE IT YOURS: To make this soup more substantial, try adding chicken, ham or smoked or fresh fish – just make sure they’re cooked first, then add with the sweetcorn and spring onions.
Cook for 10 minutes until the potato cubes are tender. 3 Stir in the sweetcorn and spring onions, then season to taste. Bring the soup back to
Per Serving 244kcals, 8.5g fat (3.3g saturated), 34.8g carbs, 13.3g sugars, 10.3g protein, 3.6g fibre, 0.154g sodium
a simmer, then serve.
Easy Food 101
30/11/2016 17:56
Honeyed carrot soup
1 Melt the butter in a large saucepan over a
4 When ready to serve, reheat the soup to a
Serves 8-10
medium heat. Add the onion and cook for 5-6
gentle simmer. Ladle into warmed bowls.
30g butter 1 small onion, chopped 800g carrots, roughly chopped 2 tsp honey 2 tsp thyme leaves (or ½ tsp dried thyme) 1 bay leaf
thyme and bay leaf, then cook for 2-3 mins.
2½l chicken or vegetable stock
processor, in batches if necessary, then taste
minutes until soft. Add the carrots, honey, 2 Pour in the stock and increase the heat to high. Bring to the boil, then reduce the heat and simmer for 30 minutes. 3 Remove the bay leaf. Purée the soup until smooth using a stick blender or food and adjust the seasoning.
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Per Serving 72kcals, 3g fat (1.7g saturated), 10.5g carbs, 6.1g sugars, 1.5g protein, 2.1g fibre, 0.88g sodium
MAKE IT YOURS: To make this dairy-free, use two tablespoons of olive oil in place of the butter. If dairy isn’t an issue, this is delicious served with a swirl of cream or natural yoghurt on top of each portion.
CHRISTMAS JANUARY ANNUAL 2016 2017
30/11/2016 17:57
make it healthy eating for wellness
Cheesy leek and potato soup Serves 6-8 50g butter 1 small onion, chopped 450g leeks, sliced Salt and black pepper 450g potatoes, peeled and cut into 1cm pieces 1l chicken or vegetable stock 100ml cream 125ml fresh milk 100g Cheddar, grated
boil, then reduce the heat and simmer gently for 10 minutes until the potatoes are soft. 3 PurĂŠe the soup until smooth using a stick blender or food processor, in batches if necessary, then taste and adjust the seasoning. Stir in the cream and milk. 4 When ready to serve, reheat the soup to a gentle simmer, then add the Cheddar. Stir
1 Melt the butter in a large saucepan over a
until the cheese has melted, then ladle into
low heat. Add the onion and leeks and toss
warmed bowls.
to coat in the butter. Season well with salt and pepper and cook for 10 minutes, or until the vegetables are soft but not coloured. 2 Add the potatoes and stir to coat, then add
Per Serving 163kcals, 7.4g fat (4.4g saturated), 19.4g carbs, 4.6g sugars, 6g protein, 2.6g fibre, 0.561g sodium
MAKE IT YOURS: Try scattering some crumbled crispy bacon over the bowls of soup as a tasty garnish.
the stock. Increase the heat and bring to the
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30/11/2016 17:57
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kids’ kitchen apple crumble
EASY JUNIORS This easy apple crumble makes the best warming winter dessert!
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EF117_105-106_Easy Juniors.indd 105
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juniors
:-)
Easy Food
ep! and ke Cut out
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Easy apple crumble Serves 6
5 large apples, peeled, cored and chopped 250ml water 100g caster sugar Juice of ½ a lemon ½ tsp ground cinnamon 90g oats 100g brown sugar 5 tbsp plain flour 100g cold butter, cut into small cubes To serve: Custard, cream or ice cream 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Grease an ovenproof baking dish with butter and set aside. 2 Place the apples into a saucepan with the water, caster sugar, lemon juice and cinnamon. Place the saucepan over a medium heat. 3 Bring to a gentle simmer for and cook for 8-10 minutes or until just softened. 4 Ask an adult to help you drain off any of the excess liquid. 5 Meanwhile, place the oats, brown sugar, flour and butter for the crumble into a bowl. 6 Use your fingers to squeeze and break up the lumps of butter. Rub the butter into the rest of the ingredients until the oats and flour are completely combined with the butter and the mixture looks like crumbs. 7 Carefully transfer the stewed apples into the greased baking dish. 8 Sprinkle the crumble mixture over the apples. Bake in the oven for 35-40 minutes or until the crumble topping is crisp. Serve with custard, cream or ice cream. Per Serving 424kcals, 14.9g fat (8.8g saturated), 74.1g carbs, 52.5g sugars, 3.4g protein, 6.3g fibre, 0.104g sodium
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JANUARY 2017
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make it healthy! GIVE YOUR BODY THE LOVE IT DESERVES
108-120 IN THIS SECTION
FAKE THAT TAKEAWAY P108
Ditch the expensive takeaways for these just-asgood homemde versions
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EF117_XX Intro Pages New.indd 107
OH MY GOODNESS! P114 Blogger Aoife Howard dishes on her favourite soup for a healthy New Year's detox
EAT RIGHT, FEEL BETTER P116
Make your food do more for your body with these nutritious recipes
Easy Food 107
01/12/2016 09:06
Takeaway FAKE THAT
Ditch the expensive takeaways for these just-as-good homemade versions
MAKE IT YOURS: Pizza is a personal thing, so customise yours with whichever toppings you like best!
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JANUARY 2017
30/11/2016 18:00
make it healthy homemade takeaways
Perfect pizza
Makes 2 large pizzas For the base: 7g dried active yeast ½ tsp brown sugar 350ml warm water 1 tsp salt 2 tbsp olive oil 525g plain flour For the toppings: Tomato passata 1 tsp dried oregano Black pepper 200g Mozzarella, grated 10 mushrooms, sliced 1 small red onion, sliced 1 green pepper, deseeded and sliced 200g tinned pineapple chunks, drained 3 slices of ham, chopped
Top Tip:
5 slices of pepperoni, chopped
a n’t have If you do ou can y r, te e thermom e oil is hot n th tell whe g by for fryin enough le of a d n a h in the bbles u dipping b poon. If s n e d o wo it, then around o. appear ood to g you’re g
1 In a large bowl, dissolve the yeast and sugar in the warm water and allow to sit for 10 minutes. 2 Stir the salt and oil into the yeast mixture. Mix in half of the flour. 3 Turn the dough out onto a clean, well-floured work surface. Gradually knead in more flour until the dough is no longer sticky. 4 Place the dough into a well-oiled bowl and cover with a clean damp tea towel. Place in a warm place and allow the dough to rise for about one hour until doubled in size. 5 Punch down the dough and form a tight ball. Allow to relax for a minute, then divide in two and roll out. 6 Preheat the oven to 220˚C/200˚C fan/gas mark 7. Lightly oil two large baking trays and place one of the pizza bases on each one. Allow the dough to sit and rise for 15 minutes. 7 Bake the pizza bases for five minutes. Spread them with tomato passata and sprinkle with the oregano and some black pepper. Top with the Mozzarella and the remaining toppings. Bake for 15 minutes or until golden brown. Per Serving 669kcals, 13.8g fat (3.6g saturated), 94.9g carbs, 9.1g sugars, 22.1g protein, 6.3g fibre, 0.927g sodium
Rapeseed oil Salt and black pepper
To serve: Lemon wedges Tartare sauce Malt vinegar 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Bring a large pot of salted water to a boil and add the chips. Cook for 4-5 minutes until just hot hob and allow the chips to steam dry for 1-2
Serves 4
over a high heat. 5 Make the batter just before you're ready to
For the battered fish: 4 skinless, boneless fillets of white fish, cut into goujon-sized pieces 130g plain flour, plus extra for dredging 280ml cold lager
tender, then drain well. Return the pan to the
B r-battered fish and chips
4 Fill a deep pan with about 5cm of oil and place
minutes, shaking the pan every 20 seconds or so. 2 Transfer the chips to a large baking tray in a single layer. Drizzle with oil, season and toss to
cook. Place the flour in a large mixing bowl and make a well in the centre. Whisk in the beer a little at a time until the mixture forms a smooth batter. Season with salt and black pepper. 6 When the oil is hot enough (see tip), dip the fish pieces in the batter one at a time, shaking off the excess, and then carefully drop them into the hot oil. Cook 3-4 pieces at a time to avoid overcrowding the pan. 7 Cook the fish for about four minutes until golden brown, turning halfway through the cooking time. Remove using a slotted spoon and transfer to a plate lined with kitchen paper. Continue cooking the fish in batches until done. 8 Season the fish with a generous sprinkle of salt. Serve with the jacket chips, some tartare sauce, lemon wedges and plenty of salt and malt vinegar.
coat. Place in the oven for 35-40 minutes, tossing For the chips: 4 medium potatoes, scrubbed and sliced into chunky chips
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EF117_108-112_Fakeaway.indd 109
the chips and rotating the tray halfway through. 3 Coat the fish in flour, shake off the excess and set aside.
Per Serving 857kcals, 44.7g fat (3.5g saturated), 60.9g carbs, 2.5g sugars, 47.2g protein, 6.1g fibre, 0.192g sodium
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Chicken tikka masala Serves 4
500g boneless, skinless chicken thighs, cut into 3cm chunks For the marinade: 3 tbsp plain yoghurt Juice from ½ a lemon ½ tsp turmeric ¼ tsp cayenne pepper ¼ tsp black pepper ¼ tsp garam masala Pinch of salt For the sauce: 2 tbsp vegetable oil 20g butter 1 large onion, finely chopped
Pinch of salt 1 tbsp fresh ginger, grated 2 garlic cloves, crushed 1 tbsp ground cumin ½ tbsp ground coriander 1 x 400g tin of chopped tomatoes 2 tbsp tomato purée ¾ tsp garam masala 1 tbsp brown sugar 250ml chicken stock 4 tbsp double cream
Remove to a plate lined with kitchen paper and set aside. 3 Heat the remaining oil with the butter in the same pot over a medium heat. Add the onion and salt and cook for 4-5 minutes, stirring frequently, until lightly browned. 4 Add the ginger and garlic and cook for one minute until lightly fragrant. 5 Add the cumin, coriander, tomatoes and tomato purée. Cook over a medium heat for 5-6 minutes, stirring occasionally. 6 Return the chicken to the pot and add the
To serve: Small handful of fresh coriander, chopped
garam masala, brown sugar and enough
Basmati rice and/or naan bread
over a medium-low heat for 20-25 minutes.
1 In a large glass bowl, combine all of the ingredients for the marinade. Add the chicken pieces and set aside for 30 minutes. 2 Heat half of the oil in a large pot over a medium-high heat and cook the chicken pieces until nicely browned on all sides.
stock to cover the chicken. Cover and cook 7 Turn the heat to low and stir in the cream. Check the seasoning and add more salt, garam masala, brown sugar or cayenne pepper to taste. 8 Garnish with chopped coriander and serve with basmati rice and/or naan bread. Per Serving 460kcals, 26.8g fat (10.2g saturated), 15.1g carbs, 8.7g sugars, 39.6g protein, 2.8g fibre, 0.411g sodium
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make it healthy homemade takeaways
Prawn pad Thai Serves 2
For the sauce: 80ml chicken or vegetable stock 1 tbsp soy sauce 1 tbsp fish sauce 3 tbsp brown sugar 3 tbsp no-sugar-added peanut butter Juice of ½ a lime 1 tbsp rice wine vinegar 1-3 tsp Sriracha or Thai chilli sauce 1 tsp fresh ginger, peeled and grated 1 garlic clove, crushed
For the pad Thai: 120g rice noodles 1 tsp peanut oil 1 large egg, beaten 250g prawns, peeled and deveined Handful of bean sprouts
3 Heat the peanut oil in a pan over a medium heat. Pour the beaten egg into the skillet and use a spatula to scramble it gently. Add the prawns and cook for another minute. 4 Add the noodles to the pan, then pour the sauce over the noodles and reduce the
To serve: Peanuts, chopped Fresh coriander, chopped Lime wedges
heat to medium-low. Cook for another 4-5
Red chillies, sliced
and top with chopped peanuts and coriander.
minutes, stirring, until the sauce thickens. 5 Stir in the bean sprouts and remove the pan from the heat. Divide between plates Serve with lime wedges and sliced chillies.
1 In a bowl, whisk together the ingredients for the sauce and set aside. 2 Cook the noodles according to the package instructions, then rinse under cold water, drain and set aside.
Per Serving 491kcals, 19.3g fat (4.4g saturated), 38.7g carbs, 16.2g sugars, 40.5g protein, 2.2g fibre, 1.76g sodium
x
Top Tip:e and
typ Vary the hilli unt of c o m a e th ur o y it su sauce to rence fe re heat p
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Easy Food 111
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B f wi gr n pepper in black bean sauce Serves 4
450g ribeye or sirloin steak, thinly sliced 1 tbsp soy sauce 2 tsp cornflour 2 tbsp peanut oil 2 green peppers, deseeded and sliced 1 onion, sliced 1 tbsp fresh ginger, grated 2 garlic cloves, crushed
1 egg, lightly beaten 400g day-old cooked rice, chilled in the fridge overnight
Cook the peas and carrots for 2-3 minutes
1 tbsp soy sauce
of the pan and scramble using a wooden spoon. Once cooked, mix the egg and vegetables together.
sauce and cornflour. Toss and set aside.
8 Add the rice and soy sauce and stir-fry
2 In a small mixing bowl, combine all of the
everything together for 2-3 minutes until
ingredients for the sauce.
heated through and combined.
3 Heat half of the peanut oil in a large
9 Serve the beef in black bean sauce with
pan or wok over a high heat until it begins
the fried rice.
to smoke. Working in batches to avoid for 1-2 minutes. Transfer to a plate and set aside.
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Per Serving 788kcals, 20.2g fat (4.9g saturated), 99.8g carbs, 9.2g sugars, 46.5g protein, 4.7g fibre, 0.954g sodium
x
4 Add the remaining peanut oil to the wok and cook the peppers, onion and ginger for 2-3 minutes. Add the garlic and cook for another 30 seconds. 5 Return the beef to the wok and toss together with the vegetables. Pour the sauce
For the fried rice: 1 tbsp sesame oil 50g peas, thawed if frozen 1 carrot, peeled and finely chopped
7 Pour the beaten egg into the other side
1 In a shallow bowl, combine the beef, soy
overcrowding the pan, sear the beef quickly For the sauce: 1 tbsp soy sauce 1 tsp sugar 120ml low-sodium chicken stock 3 tbsp black bean sauce 1 tbsp cornflour 1 tsp sesame oil
unitl just tender, then push them to the side.
over and toss everything together for 1-2
MAKE IT YOURS: Replace one green pepper with one red for a touch of colour.
minutes until the sauce thickens. 6 For the fried rice, place a large pan or wok over a medium heat and add the sesame oil.
JANUARY 2017
30/11/2016 18:01
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Goodness! OH MY
Aoife is a medical student and food blogger. She loves to create simple healthy recipes so that you can have your cake and eat it too! www.thegoodfoodgoddess.com
Blogger Aoife Howard dishes on her favourite soup for a New Year’s detox
F
orget the post-Christmas blues — January is all about greens. The supermarket shelves of indulgent Christmas chocolates and sweet delights give way to a sea of leafy vegetables. Many people choose to dive head first into their healthy eating January solutions by embarking on a regimental juice cleanse, but juices are
p Tip:
To in cold le Wash ka ral times, e v e s r his wate in well. T then dra nt as kale a rt is impo uite gritty can be q ise. otherw
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not the only way to energise your ailing post-Christmas body. I myself sit firmly on the other side of the spectrum: for me, January is a time to nourish your body with warming, restorative foods. To be honest, the thought of surviving on juices for the month of January leaves me feeling cold, and I find the idea of salad equally unappetising at this time
of year. Soup, however, is something that I welcome with open arms. This amazing soup, rich in superfoods, never fails to leave me feeling wonderfully nourished and energised in both body and mind.
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make it healthy winter soup
If you are not the world’s biggest kale fan, this soup might just change your mind. Soup is a wonderful way to enjoy kale, as it loses the fibrous texture that can be off-putting for some people. Here, I have combined it with zingy ginger, zesty lemon and detoxifying parsley to make a steaming bowl of winter warmth that is ready in minutes. Edamame beans are a protein powerhouse that will help to keep you feeling full and satisfied for hours.
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Kale, spinach, edamame and ginger soup Serves 4 1 tbsp olive oil, plus extra for drizzling ½ a celery stalk, chopped ½ a leek, chopped 1 garlic clove, crushed 2 tsp fresh ginger, grated 450g spinach 140g kale, leaves roughly chopped 80g edamame beans Juice of ½ a lemon 750ml vegetable stock Salt and black pepper To serve: Fresh parsley, chopped
Ka le, s
KALE'S fame as the super-green du jour is well deserved, considering its wonderful nutritional profile. If you are looking to improve your complexion, then kale is the vegetable for you — it offers a host of skin-boosting vitamins and minerals. It is a particularly rich source of vitamin C, best known for its antioxidant properties; these protect our skin from damage by free radicals. Vitamin C also plays a vital role in the production of collagen, the structural protein that gives our skin strength.
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1 Heat the oil in a large saucepan over a medium-high heat. Cook the celery, leek, garlic and ginger for 5-7 minutes until soft and golden. 2 Add the spinach, kale, edamame, lemon juice and stock. Bring to a boil, then reduce the heat and simmer for 12-15 minutes until the kale is tender. 3 Use a stick blender to purée until smooth, or transfer to a blender in batches to purée. 4 Season to taste and serve with a scattering of fresh parsley and a drizzle of olive oil.
Per Serving 124kcals, 5.9g fat (0.9g saturated), 13.4g carbs, 1.7g sugars, 7.8g protein, 4.3g fibre, 0.757g sodium
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Recipes and information from
The Essential Edible Pharmacy: Heal Yourself from the Inside Out By Sophie Manolas â‚Ź20/ÂŁ16.99 Published By Exisle Publishing As a clinical nutritionist, Sophie Manolas is passionate about showing people how they can eat their way to being the greatest, healthiest version of themselves. In The Essential Edible Pharmacy she takes over 60 of the most dense foods, and explains exactly why each of these foods is so good for you. This is followed with a simple and delicious recipe for each ingredient that will entice even the fussiest taste buds. For more information, visit www.exislepublishing.co.uk.
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PHOTOGRAPHY KAT WRAY
commonly available nutrient-
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make it healthy eating for wellness
Eat right, f l better Make your food do more for your body with these nutritious recipes
Caffeine free!
Broccoli
Broccoli is one of the healthiest foods you can put into your body. It is rich in vitamins and nutrients, as well as anti-inflammatory and detoxifying antioxidants.
Simple special stir-fry Serves 4 2-3 tbsp coconut oil 400g organic pastured beef, cut into strips 1 onion, sliced 1 large head of broccoli, cut into florets 80g raw cashew nuts 1 tsp chilli flakes, or more to taste 1 red pepper, deseeded and sliced 1 carrot, thinly sliced into julienne strips 1 whole head of garlic, peeled and crushed 2 tbsp tamari To serve: Sesame seeds Sesame oil Juice of 1 lime Fresh coriander leaves, chopped 1 Place a wok over a high heat and add the coconut oil. Add the beef and sizzle for two minutes. Add the onion, broccoli, cashew nuts, chilli flakes, red pepper, carrots and garlic all at once, stirring constantly. 2 Cook for 5-6 minutes until cooked through,
Fennel s ds
Fennel seeds are high in insoluble fibre, which aids constipation and helps to balance cholesterol levels.
1 tsp ground ginger 1 tsp dried mint 1 Crush the fennel seeds in a mortar and pestle (or with the back of a tablespoon) to release the volatile oil and licorice flavour.
then add the tamari and stir through.
2 Place all the ingredients either directly in
3 Remove from the heat and divide among
a mug or in a tea infuser, then cover with
four bowls or plates. Sprinkle with sesame
boiling water and allow to steep for at least
seeds, sesame oil, lime juice and coriander
five minutes. Enjoy after each meal to aid
leaves to serve.
digestion and calm the nerves.
Digestive fennel tea Per Serving 463kcals, 27.3g fat (10.7g saturated), 19.5g carbs, 5.4g sugars, 37.3g protein, 3.7g fibre, 0.602g sodium
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Serves 1 1 tbsp fennel seeds
Per Serving 27kcals, 1g fat (0g saturated), 4.5g carbs, 0g sugars, 1.1g protein, 2.7g fibre, 0.006g sodium
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CHRISTMAS JANUARY ANNUAL 2016 2017
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make it healthy eating for wellness
Lentils
Lentils are an excellent source of protein (especially for vegans and vegetarians), and beneficial for anyone suffering with constipation as they are full of fibre, which also helps the liver detoxify the body.
Wholesome lentil dhal Serves 6-8 6 tsp coriander seeds 6 tsp cumin seeds 4 tsp chilli flakes 4 tsp garam masala 4 tsp turmeric powder 2 tbsp coconut oil 1 onion, chopped 1 whole head of garlic, peeled and chopped A handful of fresh coriander, stalks and leaves chopped separately 1 knob ginger, peeled and finely chopped 1 large butternut squash, peeled and cubed 2 x 400g tins of lentils, drained and rinsed 2 tomatoes, chopped 1.25l water or vegetable stock To serve: Brown rice or quinoa (optional) Coconut cream, kefir or full-fat natural yoghurt (optional) 1 Dry toast the coriander seeds, cumin seeds, chilli, garam masala and turmeric
7 Serve as is with a sprinkling of coriander leaves, or with brown rice (or quinoa) and a dollop of coconut cream, kefir or yoghurt. Per Serving 437kcals, 5.4g fat (3.2g saturated), 71.7g carbs, 4.5g sugars, 27.6g protein, 32.9g fibre, 0.017g sodium
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powder in a frying pan until fragrant (the coriander seeds might ‘pop’). Shake the pan
To serve: Coconut milk, coconut kefir or full-fat natural yoghurt (optional)
constantly to prevent burning. 2 Transfer to a mortar and pestle, or use a
20g desiccated coconut 1 tbsp honey 140g sunflower seeds 3 kiwis, peeled
Kiwi
1 Cook the quinoa in water according to
3 Add the coconut oil to a large pot over a
more so than oranges) and have plenty
cooked (when most of the water has been
medium-high heat. Add the onion, garlic,
of cell-protective antioxidants and fibre. It
chopped coriander (stalks only) and ginger.
also contains an enzyme called actinidain,
Cook, stirring frequently, for a few minutes
which helps break protein
until just browned.
down into amino
4 Stir through the ground spices, adding a
acids, thereby aiding
little more coconut oil if needed.
digestion.
2 When the quinoa is cooked through and
cook until the pumpkin and tomato have
Kiwi quinoa porridge
to serving bowls and top with coconut milk,
softened slightly.
Serves 2
stick blender or food processor, and grind to form a well combined powder.
5 Add the squash, lentils and tomato and
Kiwis are jam-packed with vitamin C (even
6 Gradually add the water (or stock) until everything is covered. Bring to a boil, then reduce the heat and simmer for 30 minutes until the squash is cooked through.
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170g uncooked quinoa ½ a Granny Smith apple, grated 1 tsp cinnamon, plus extra to serve
the package instructions. When nearly absorbed and the quinoa seeds are showing their little white tails), add the grated apple, cinnamon, coconut, honey andsunflower seeds. Chop two of the chopped kiwi fruit and stir into the mixture. the apple and kiwis have softened, transfer coconut kefir or yoghurt (if desired). Slice the remaining kiwi and place on top. Per Serving 921kcals, 48.3g fat (9.5g saturated), 104.9g carbs, 27.3g sugars, 28.8g protein, 19g fibre, 0.019g sodium
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Leafy gr ns
There is almost no ailment a daily dose of leafy greens won’t remedy in the long term. Look for bright, fresh, vital colouring, and leaves that are slightly ‘crunchy.’ Limp leaves will have started to oxidise and won’t contain the same high levels of antioxidants and nutrients.
Nin’s zesty noodles Serves 2 as a main, or 4 as a side 2 large courgettes Juice of 1 lemon Sea salt and black pepper
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2 red chillies, thinly sliced (deseeded if you prefer it not too hot) 3 garlic cloves, peeled and grated 60ml extra-virgin olive oil, plus extra for cooking 100g Parmesan (or 50g nutritional yeast)
olive oil. Taste often and adjust if desired.
100g rocket
the dressing and stir through.
3 Warm the courgette noodles in a hot pan with a little oil to stop them burning. Once warm but not cooked to the point of falling apart (they should have the texture of al dente pasta), take the pan off the heat, add 4 While still off the heat, stir through the
1 First, make ‘spaghetti’ out of the
Parmesan, then add rocket leaves and stir
courgette. This can be done with a
through again. Ensure all ingredients are
spiraliser; alternatively, slice the courgette
very well combined. Serve while still warm.
into long, thin strips to resemble ‘noodles’ or pasta with a kitchen machine or mandolin, or with a vegetable peeler and a light hand. 2 In a small bowl, whisk together the lemon
Per Serving 491kcals, 40.3g fat (11.6g saturated), 18g carbs, 7.3g sugars, 22.1g protein, 4.7g fibre, 0.595g sodium
juice, salt, pepper, chilli, garlic and half the
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All the know-how you need to develop your cooking skills and become an expert in the kitchen
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What’s e DIFFERENCE? CORNFLOUR VS. CORNSTARCH
VS
These are the very same thing. We know the handy, naturally glutenfree thickener as cornflour, while our American cousins call it cornstarch.
VANILLA EXTRACT VS. ESSENCE Vanilla essence is a synthetic flavouring, whereas the extract is taken directly from the vanilla bean. The essence is the cheaper alternative, but the flavour of real extract is infinitely superior.
VS
SAUCE VS. JUS VS. GRAVY
ROASTING VS. BAKING
Sauce is a blanket term and a sauce can really be made from anything: think of a pepper sauce, a chocolate sauce and everything in between! Specifically, a jus is a sauce made by reducing the pan juices of a roast. A gravy is a jus thickened with flour or cornflour.
CRUMBLE VS. COBBLER
SIMMER VS. BOIL Knowing the difference between these two can make a huge impact on a dish. A simmer is identified by pockets of fine but constant bubbling that give off occasional wisps of steam. A boil occurs when large bubbles come from the bottom of the pot and quickly rise to the surface, producing constant steam. A rolling boil is a vigorous state of maintained boiling in which large bubbles erupt continuously on the surface of the liquid and cannot be disrupted by stirring or adding ingredients, while clouds of steam roll off the surface of the water.
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While these popular autumn desserts are very similar, there is a distinction. A crumble (also sometimes called a crisp) is baked fruit topped with a mixture of some combination of flour, nuts, cereal (such as oats), butter and sugar, which generally covers the fruit completely. A cobbler consists of baked fruit topped with a batter, which is usually dropped or spooned in small clumps over the fruit, allowing some of the filling to show through.
BROTH VS. STOCK VS. CONSOMMÉ Creating a broth usually involves using large amounts of meat – such as a whole chicken – rather than the meat scraps and bones usually used to make a stock. Furthermore, a stock is usually made to be used in further cooking, whereas a broth is designed to be eaten as is. Consommé is similar to broth, but has been clarified and concentrated.
Roasting and baking are both dry heat cooking methods which brown the exterior of the food, adding flavour. However, roasting involves cooking foods that already have a solid structure, such as meat and vegetables. Baking involves that foods that lack structure early on, then become solid during cooking; think cakes, breads and scones.
OLIVE OIL VS. EXTRA-VIRGIN The different varieties of olive oil are set apart not by the type of olives that are used, but rather the process used to extract the oil. Both extra-virgin and regular olive oil can be used in baking and cooking, but extravirgin has a much lower smoking point. Because of this, we recommend using regular olive oil for cooking, and saving the more flavoursome extra-virgin for dressings and dips, for dipping bread into and drizzling over pasta dishes.
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KITCHEN SKILLS
EAT MORE…BRUSSELS SPROUTS 150G SERVING CONTAINS:
243%
150G SERVING CONTAINS:
OF RDA OF VITAMIN K
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129%
OF RDA OF VITAMIN C
150G SERVING CONTAINS:
10%
OF RDA OF IRON
GLUCOSINATES LOWER THE RISK OF CANCER
LOW IN CALORIES, PACKED WITH NUTRIENTS!
FOLATE IMPROVES THE BODY’S METABOLISM, PROMOTES CELLULAR GROWTH AND HELPS PREVENT ANAEMIA
FIBRE IMPROVES DIGESTION AND GUT HEALTH AND IS LINKED TO REDUCED BODY WEIGHT
QUICK QUESTION How do you keep from crying while cutting onions?
T
he act of cutting an onion itself is what causes it to sting your eyes: the chemical responsible is called propanethial S-oxide, and is released when certain cells inside the onion are exposed to the air. It wafts towards your eyes and reacts with the water there to form sulphuric acid, causing a burning sensation and making your eyes water in order to flush it out. Luckily, there are a few things you can do to make it less unpleasant.
Placing the onions in the fridge for a few hours before chopping can reduce the strength of the irritation. Use a properly sharpened knife. This will cause less damage to cell walls and fewer irritants will be released. Keep the exposed cuts away from you. As soon as you cut an onion in half, turn both halves down on your cutting board. Leave the side you aren't currently chopping unpeeled. Once you've finished one half, move the chopped onion into a prep bowl and set it
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on the opposite side of the kitchen before proceeding with the remaining onion. Position your cutting board next to the stove and turn on the exhaust fan, pulling some of the chemical irritants away. If you have contact lenses, wearing them instead of glasses while chopping the onions can make a world of difference. If it’s really bothering you, have a look online – you can buy special onion goggles (or use swimming goggles to be extra fashion-forward)!
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NEW YEAR’S
Resolutions Use herbs and spices
There’s more to seasoning than salt and pepper. Make use of fresh herbs and dried spices to boost the flavour of any dish without adding calories.
Read ahead
We can’t stress this one enough: read the whole recipe through several times before you begin cooking, making sure you have a clear mental image of each step.
Be prepared
The French call it mise en place, and it means prepping everything before you start cooking. Timing is everything in the kitchen, and having everything ready to go leaves you to focus solely on each step of the recipe.
Mind your knives
A sharp knife makes cooking easier, more efficient and safer. Invest in a knife sharpener and use it regularly. Store your knives in a block or on a magnetic strip rather than a drawer, to avoid unnecessary blunting. Wash your knives in the sink rather than putting them in the dishwasher, and only use wooden or plastic chopping boards.
Make room for acid
Adding some form of acid – such as citrus juice, vinegar or white wine – is often the best way to give an instant lift to a dish. Acids, especially citrus, are best when added at the end of cooking.
a Become 7 ok in 201 better co , e simple with thes cant yet signifi changes.
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Taste as you go
Flavours change as you cook, so it’s important to taste as you go. Add salt in stages as you build a dish to bring out layers of flavour.
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FUN
FOOD FACT Coconut water has the same balance of electrolytes that we have in our blood, and can be used in place of plasma for transfusions. Coconut water was used to give emergency plasma transfusions to wounded soldiers during the Pacific War and as an IV drip in World War II.
IMMUNITY-BOOSTING FOODS Equip your body with the best nutrients to help ward off colds, flu and other nasties! Garlic Turmeric Dark leafy greens Oily fish Cruciferous vegetables (e.g. broccoli, cauliflower, Brussels sprouts) Ginger Berries Whole grains
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Shellfish Chicken soup Tea Mushrooms Sweet potatoes Fermented foods Honey Plain natural yoghurt Cinnamon
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know-how KITCHEN
Learn all you need to know about juicing and blending
flavour, but plenty of them have associated health benefits, too: ginger aids digestion and helps to fight the common cold, for example, while turmeric is a known anti-inflammatory. Try adding about half a teaspoon of dried, ground seaweed for a multitude of good-for-you minerals, or seeds such as flax or chia for added good fats and protein. • Don’t view juices as meal replacements. Instead, add them to your diet as an easy, efficient step towards your five-a-day. • Work from a variety of recipes using different ingredients. This helps to avoid boredom and provides your body with balanced nutrition.
Top Tip:rself to
JUICING V. BLENDING Juicing essentially means extracting the juice and nutrients from a fruit or vegetable without including any of its fibre, creating a very easily digestible liquid. However, the absence of fibre means that the nutrients (and sugars) hit the bloodstream very rapidly, providing a quick burst of energy followed by a crash in blood sugars. Unlike juicing, blending does not discard the fibre. Instead, it whizzes up the entire fruit or vegetable – skin, pips, cores and all. The fibre means that a blended drink is more filling than that produced by a juicer, and takes longer to digest and metabolise, helping to prevent spikes and crashes in blood sugar levels. BUYING • If you plan on making juices or blended drinks a part of your lifestyle, we advise splashing out on one of the pricier models out there. Cheaper alternatives break more easily, and a really good model is a long-term investment. • Look for a blender rather than a juicer
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to reap the benefits of the whole fruit and vegetable, leaving you with longerlasting energy reserves. USING • Wash all of your fruit and veggies before using them. • Always clean your juicer or blender straight after using it. This prevents staining and stops the pulp drying up to the point where it becomes difficult to remove.
it you ur Don’t lim using yo ry T ! s e ps, juic u o s to make r e d n le k b a es, s, milksh smoothie le o h lsas, w fresh sa s, dips, e c u a s pasta tomato tos and ers, pes nut butt ! s g in s dres
REAP THE BENEFITS • Base your juices mainly on vegetables, adding some fruit for sweetness. Too much fructose (the sugar found in fruit) can cause your blood sugar levels to spike, leading to an energy crash; this is especially bad for those with diabetes. • Keep it green. To obtain the maximum health benefits, ensure there is at least one type of green vegetable in every homemade blend. • Don’t forget herbs and spices. These don’t just add extra
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IN THE NEXT ISSUE...
get back to basics with the february issue of easy food!
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n o m l Sa SUPERB
Serve perfect pan-seared salmon every time with our easy step-by-step instructions
1 2 3
Remove the salmon fillets from the refrigerator about 20 minutes before you're ready to cook, in order to allow them to come up to room temperature. Use kitchen paper to pat each fillet dry on all sides to prevent them from sticking to the pan. Choose a stainless steel or cast iron pan large enough to hold all of your salmon fillets. Place the pan over a medium-high heat and give it a few minutes to heat up. To test if it’s hot enough, flick a couple of drops of water into the pan. If the water sizzles and evaporates almost immediately, the pan is ready. If not, wait another minute and repeat the test. Once the pan is hot enough, add one tablespoon of rapeseed or vegetable oil to the pan, tilting it to coat the bottom. Keep heating the oil until you see ripples moving across the surface, but not so long that it begins to smoke. Season the salmon fillets with a little salt and a generous crack of black pepper. One at a time, carefully add the salmon fillets to the pan, skin-side down. Use a flexible metal fish
4 5
6 7
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spatula to hold the fillets firmly in place for the first 1-2 minutes as their bottom layers cook. Resist the temptation to move the fish around the pan. As the fish cooks, the colour will begin to lighten, beginning at the bottom and slowly moving upwards. Cook the salmon, without touching it, until the lighter-coloured flesh has moved about threequarters of the way up the fillets. Use a fish spatula to flip the salmon fillets, turning the fish away from you to avoid getting splattered with hot oil. If you’ve left the fish alone without moving it, the skin should be crisp and detach itself from the pan easily. Continue to cook, flesh-side down, for an additional 1-2 minutes. Use a fish spatula to remove the salmon from the pan. Transfer to a plate lined with kitchen paper, skin-side down. : Top Tip-s Tent loosely with tin foil ear n a p Always and rest the fillets for 3-4 h it w its salmon minutes before serving. en if you v e , skin on it serving plan on . s s le in sk
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The standard for gluten free.
At Kelkin we believe in developing great tasting, high quality, gluten free products. We are delighted that our range has been honoured at the Free From Food Awards 2016.
Discover our full range of gluten free products at www.kelkin.ie or find us on EGF2_100_OBC_Kelkin Ad.indd 1 EF117_131_Kelkin.indd 131 DIR3824_Kelkin_Awards Ad_A4_V6.indd 1
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