BACK-TO-SCHOOL SPECIAL CREATIVE LUNCHBOXES KIDS WILL LOVE! EASY FOOD ISSUE 124
WEEKNIGHT WONDERS CLEVER CHICKEN IDEAS ON-THE-GO MEALS
A WASH MACHINE 500! WORTH €
FEELING
Nutty SWEET & SAVOURY PEANUT BUTTER RECIPES
& d e i T r d R e c i pe s e R TEST KITC t s HEN M OU Te
R ST
FRO T GH AI
IRISH
ROI 33.50
UK £3.20
SEPTEMBER 2017
AUS $4.99 SEPTEMBER 2017
ON CREAMY SALM 71 FISH PIES, P.
BREADS, REMIXED!
SPECIAL GUEST
UK £4.95
W I NIN!G
R 34.90 (incl. VAT) Other countries R30.61 (excl. VAT)
• COOKING WITH SEASONAL HERBS • FUN LUNCHBOX IDEAS • WEEKNIGHT MEALS • NEW WAYS WITH CHICKEN • CLEVER RECIPES WITH IRISH BREADS • HEALTHY ON-THE-GO MEALS • PERFECT SCRAMBLED EGGS •
What's for Dinner?
EDITOR Rory O'Connell sha res recipes and tips from his latest cookbook for top-quality home cooking
ADVERTORIAL
An easy weeknight favourite!
Peppered steak sandwich Serves 4 PREP TIME: 25 minutes
2 x 350g striploin steaks ½ tsp salt 1 tbsp black peppercorns, crushed 1 tbsp olive oil 200g button mushrooms, thinly sliced 1 garlic clove, crushed To serve: ½ x 170g package of Philadelphia Light Cream Cheese with Chives 4 crusty rolls, halved Rocket 1 Heat a heavy frying pan over a high heat. Season the steaks with the salt and crushed peppercorns. 2 Add half of the oil to the pan to heat.
Add the steaks and cook for 3-4 minutes for medium-rare. Remove from the pan and place on a chopping board. Tent loosely with foil and leave to rest for 10 minutes. 3 Meanwhile, heat the remaining oil in the pan. Add the mushrooms and season with salt and pepper. Cook for 5-7 minutes until soft. 4 Add the garlic and cook for another 30 seconds. Remove from the heat. 5 Slice the steaks against the grain into thick strips. 6 Spread the cream cheese on the bottom halves of the rolls. Top with some rocket, steak slices and mushrooms. Serve hot. Per Serving 628kcals, 36g fat (14.1g saturated), 30.8g carbs, 3.6g sugars, 44.3g protein, 3.6g fibre, 0.591g sodium
For more delicious recipes, visit www.philadelphia.ie
Hello, readers!
Easy Food team EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 255 7566 fave recipe: Chocolate peanut butter party cake, p.93
I am delighted to be the guest editor this month, as September is one of the most exciting times of the year to be in the kitchen. Autumn produce is piling in and there is no shortage of lovely recipes that will help these precious ingredients to shine. Sweet, juicy tomatoes are perfect in salads or tarts, while plump blackberries make for the perfect dessert when baked into a crumble or served with crisp meringues and softly whipped cream.
EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Baked fish rarebit, p.64 Editorial Intern Emer Brady foodintern@zahramediagroup.com fave recipe: Sun-dried tomato pesto babka, p.85
From my work as a chef, to co-founding Ballymaloe Cookery School with my sister, Darina, I have always focused on cooking honest and good-quality food. Rory O’Connell I am an advocate of cooking with the best possible ingredients — getting to know local producers and using seasonal produce every day is a sure way to elevate even the simplest dishes to a higher plain. Something as basic as a roast chicken can be a thing of beauty when you’ve chosen a top-quality, ethically-raised chicken and serve it alongside local, seasonal root vegetables that have been cooked simply and to perfection. You can find some of my favourite recipes from my latest cookbook, Cook Well, Eat Well, as well as my first book, Master It, from p.17.
Contributors Michael Fleming, Aoife Howard and Heather Brady. DESIGN Art Director Nikki Kennedy fave recipe: Tabbouleh, p.30 PHOTOGRAPHY & FOOD STYLING Agnieszka Wypych, Charisse van Kan, Pauline Smyth and Shannon Peare. Some images from Shutterstock.com.
There is plenty of delicious seasonal produce to get stuck into; learn more about seasonal herbs from p.28, and try some lovely bakes with September’s finest produce on p.36.
TEST KITCHEN Proudly built by QK Living www.qkliving.ie
I am a big believer that any meal can be a pleasure with the right attention; have a go at some easy weeknight meals with the weekly menu planner, p.60, and see just how versatile chicken can be from p.74. We also have expert tips from a local butcher on how to make responsible choices when buying meat on p.72.
ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com fave recipe: Chocolate tahini cookies, p.116
It’s also back-to-school time, and we’ve got creative lunch ideas for school children from p.42, as well as handy on-the-go meals for busy days, p.110.
ADMINISTRATION Production Consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com
From sweet treats to rich dinners, the diverse range of recipes using peanut butter has been one of the highlights from the Easy Food Test Kitchen this month; check out the recipes from p.84. Cooking is a real art, but it doesn’t have to be a difficult one. Take the time to get to know your ingredients and be patient with yourself when learning new recipes. There’s a world of exciting flavours and dishes for the taking!
BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Decadent brownies, p.51 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Chicken parmigiana, p.79
Rory
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Your comments, photos and questions
10 FOOD BITES
News, products and cookbooks from the wonderful world of food
14 COMPETITIONS
September
CONTENTS Peanut butter and jam bars
P.91
Exciting things for you to win!
fresh herbs WHAT’S IN SEASON? 28 HERB YOUR ENTHUSIASM
Make the most of the season’s fresh
produce with these simple recipes
36 GET IT FROM THE GARDEN
Make the most of the season’s fresh
produce with these simple recipes
LARDER LUCK 48 HEART-Y FAVOURITES
These heart-healthy dishes are perfect for
a quick and easy meal
50 GOING COCO-NUTS
Have a go at these simple yet healthy meal ideas
Easy pork ramen
P.62
WHAT’S FOR DINNER? 72 FROM THE BUTCHER’S BLOCK
Local butcher Michael Fleming fills us in on how to get the most bang for our bucks
P.32
Chicken with thyme, goat’s cheese and bacon
4 Easy Food
80 15 WAYS WITH SCHOOL ESSENTIALS Healthy breakfasts, school lunches and snacks for the year ahead
SEPTEMBER 2017
COOKING FOR FUN
So-simple light quiche
P.115
84 PICK A SIDE
A traditional sweet Jewish bread, babka is worth getting to know
126 KITCHEN KNOW-HOW
We take a look at three distinctive lunchbox options
Chocolate peanut butter party cake
P.95
86 EAT IRELAND
Recipe Editor Jocelyn Doyle looks at an Irish alternative to quality olive oil
88 FEELIN’ NUTTY
Dive into the many sweet and savoury uses for peanut butter
KIDS’ KITCHEN 96 BACK TO BASICS
Our Home Ec expert praises the benefits of home cooking
105 EASY JUNIORS
MAKE IT HEALTHY!
108 OH MY GOODNESS!
Kids will love these easy-to-make lunchbox pinwheels
Blogger Aoife Howard brings the sunshine with this simple wholesome salad
FROM OUR KITCHEN TO YOURS
Mixed berry overnight oats
P.112
120 All the knowledge you need to become an expert in the kitchen
124 Shannon Peare, one of our resident Food Stylists, explains the benefits of cooking from a young age
FROM THE Cover
MAKE LUNCH FUN! P.42 These creative lunchboxes will make any eater a happy one! P.88 P.74 FEELIN’ BACK-TO-SCHOOL SPECIAL CREATIVE LUNCHBOXES KIDS WILL LOVE!
EASY FOOD ISSUE 124
www.easyfood.ie
SEPTEMBER 2017
Keep it healthy, keep it quick with our tasty midweek meals
FEELING
Nutty SWEET & SAVOURY PEANUT BUTTER RECIPES
R ST
A
F HT IG
IRISH
ON CREAMY SALM 71 FISH PIES, P.
BREADS REMIXED!
Dive into the many sweet and savoury uses of peanut butter
P.54
BREADY OR NOT
Make the most of Irish bread with these creative, tasty recipes
P.17
WISE WORDS FROM RORY
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WEEKLY MENU PLANNER
WEEKNIGHT WONDERS CLEVER CHICKEN IDEAS ON-THE-GO MEALS
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AUS $4.99 SEPTEMBER 2017
P.52
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Make every meal count with these healthy on-the-go options
! W INING
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• COOKING WITH SEASONAL HERBS • FUN LUNCHBOX IDEAS • WEEKNIGHT MEALS • NEW WAYS WITH CHICKEN • CLEVER RECIPES WITH IRISH BREADS • HEALTHY ON-THE-GO MEALS • PERFECT SCRAMBLED EGGS •
P.110
P.101
NUTTY
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Frittata bites
SPECIAL GUEST EDITOR
Rory O'Connell shares recipes from his latest cookbook and shares tips for top-quality home cooking
Rory O’Connell shares expert cooking tips and failsafe recipes from his new cookbook
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
RECIPE INDEX v
Budget-Friendly
T Freezable
J
Kid-Friendly
x
Dairy-Free
v
Vegetarian
LF
DF
Diabetes-Friendly
GF
Gluten-Free
Low-Fat
v
v MEAT
LF DF GF
x
•
•
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Spiced braised leg of lamb
25
Courgette and smoked bacon gnocchi
37
•
Quick soda bread pizzas
57
•
Baked eggs in baskets
58
•
•
Easy pork ramen
62
•
•
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Roasted balsamic sausages with onions and peppers
66
•
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Cheeseburger meatloaf
68
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Sausage and cannellini bean casserole
73
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Eggy roll-ups
80
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Pizza toast
82
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•
African beef and peanut stew
93
•
•
•
Ham and cucumber pinwheels
106
•
Low-carb breakfast cups
111
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FISH AND SEAFOOD Gratin of hake with tomatoes, basil, olives and Parmesan
22
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Smoked mackerel 'tonnato' with heritage tomatoes, basil and a hen's egg
25
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Salmon fish cakes
48
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Fresh Greek sardine salad
49
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Asian style salmon stacks
49
•
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Salmon with crunchy tarragon crumb
55
•
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Baked fish rarebit
64
•
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Cover recipe: Creamy salmon fish pies
71
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Spicy peanut prawn noodles
90
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•
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•
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•
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POULTRY Chicken paillard with roasted grapes and almonds
21
•
Risotto of cavolo nero or curly kale
23
•
•
•
Chicken with thyme, goat's cheese and bacon
32
•
•
•
Crispy honey garlic chicken
63
•
•
•
Baked chicken thighs in lemon yoghurt sauce
65
•
Roast chicken with lemon tarragon sauce
75
•
Baked tandoori drumsticks
76
•
Sticky umami wings
77
One-pan chicken thighs with dirty rice Chicken parmigiana
•
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78
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79
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Comforting chicken and rice soup
79
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BLT egg salad baps
81
•
Turkey and sundried tomato roll-ups
81
•
Chicken and rice patties
81
•
Turkey Caesar wraps
114
•
•
Autumn salad with pomegranate and walnuts
19
•
•
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Tabbouleh
30
•
•
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Pappardelle with sage brown butter
31
•
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•
Curried roast potato salad with avocado
51
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•
Irish rarebit
57
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•
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•
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VEGETARIAN
6 Easy Food
•
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v
LF DF GF
Baked eggs with tomatoes, crunchy croutons and Feta
61
•
•
•
•
Banana nut butter open sandwich
80
•
•
•
•
•
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PB-and-J yoghurt pot
80
•
•
•
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•
Greek scramble pittas
80
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•
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Veggie noodles
81
•
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Cheesy courgette fritters
81
•
•
•
•
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•
Mushroom filo quiche cups
82
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•
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Sweet potato crisps
82
•
•
•
Chocolate-dipped clementines
82
•
•
•
•
•
Blackberry yoghurt bark
82
•
•
•
Rapeseed devilled eggs
87
•
•
•
•
•
Peanut butter and banana oats
92
•
•
•
Basic tomato sauce
96
•
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•
•
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Rainbow kebabs
99
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Frittata bites
101
•
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Rainbow wrap
102
•
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•
•
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Mexican black bean, rice and avocado salad
108
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Mixed berry overnight oats
112
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Caprese skewers
117
•
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Rosemary and roasted garlic bread
29
•
•
•
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Carrot and cardamom celebration cake
36
•
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Rosemary challah bread with blackberry jam
39
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Baked honey plums with oatmeal crumble
40
•
•
•
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Decadent brownies
51
•
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Coconut flour pizza base
52
•
•
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Banana and courgette choc chip muffins
80
•
•
•
•
Ultimate chocolate babka
84
•
•
•
•
Sun-dried tomato pesto babka
85
•
•
•
•
Peanut butter and jam bars
91
•
•
•
•
Chocolate peanut butter party cake
95
•
•
•
Rainbow muffins
103
•
•
•
•
•
•
Curried lentil pasties
113
•
•
•
So-simple light quiche
115
•
•
•
•
•
•
Chocolate tahini cookies
116
•
•
•
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Pretzels
124
•
•
•
•
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Aunty Eileen's biscuits
124
•
•
•
•
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Raspberry jelly with lemon and mint cream
22
•
Tuscan dessert apple, lemon and almond cake
26
•
•
•
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Cinnamon French toast sticks
55
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Banana split crèpe "burritos"
67
•
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Creamy ginger and rhubarb pots
68
•
Green tomato relish
39
•
•
•
•
•
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Carrot hummus
100
•
•
•
•
•
•
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Beetroot hummus
100
•
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Peanut and mint dip
100
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BAKED GOODS •
• • • • •
•
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DESSERTS •
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SAUCES
SEPTEMBER 2017
What’s inside
FIVE UNDER 500
Here at Easy Food, we understand that it can be difficult to get a healthy meal on the table every night. To make your weeknights less stressful, we’ve composed this list of healthy, wholesome meals under 500 calories for you and your family to enjoy.
A sneak peek at what you’ll find in this issue
On-the-go meals STRAPPED FOR TIME?
With summer ending, and the imminent return of the daily routine, it’s natural to feel under a bit of time pressure while cooking. To balance this, we’ve been testing healthy recipes that are perfect for the September rush. For those who eat breakfast on the go, why not try our mixed berry overnight oats, or the low-carb breakfast cups for a quick yet nutritious start to the day, while our simple light quiche can be eaten for lunch or dinner.
Baked eggs with tomatoes, crunchy croutons and Feta p.61 328 KCALS
Spicy peanut prawn noodles p.90 460 KCALS
Mixed berry overnight oats
P.112
Low-carb breakfast cups P.111
So-simple light quiche P.115
BACK TO BASICS
September is a time for renewal, and with the kids off to school perhaps it’s time for us all to learn a few essential skills! Turn to p.96 to find the perfect recipe for a basic tomato sauce, as supplied by our Home Ec expert. If you feel that your scrambled eggs aren't quite up to scratch, turn to p.122, where our step-by-step guide will make sure you cook the perfect scramble, every time!
Roasted balsamic sausages with onions and peppers p.66 219 KCALS
Salmon with crunchy tarragon crumb p.55 485 KCALS
Tomato sauce P.96
Scrambled eggs
P.122
Baked tandoori drumsticks p.76 252 KCALS
DIG INTO DESSERT!
Impress your guests — or just indulge solo — with these decadent desserts! Choose from our show-stopping peanut butter cake on p.95, Chef Shane Smith’s carrot and cardamom celebration cake, p.36, or our creamy ginger and rhubarb pots on p.68. If you’re entertaining younger guests, our resident food stylist Shannon has you covered with her colourful biscuits on p.124.
Peanut butter cake P. 95 www.easyfood.ie
Carrot and cardamom celebration cake
P. 36
Ginger and rhubarb pots P. 68
Aunty Eileen’s biscuits P. 124 Easy Food 7
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EASY FOOD ISSUE 123
SPECIAL HEALTHY FEATURE ALLERGY-FRIENDLY MEALS FOR KIDS
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"May I take an opportunity to thank you and the team around you for the best food magazine in Ireland, always filled with interesting recipes and ideas. I wish you and the team all the best and keep up a good work with the magazine."
Smiles from a loyal reader, four-year-old Donnchadh from Dundalk, Co. Louth, who loves to bake recipes from the magazine!
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is married to Mark and has two children, Daniel (11) and Anna (10). They live in the beautiful village of Eyeries, in Beara, West Cork on the Wild Atlantic Way. She says, “I like cooking for my family and we love to try different foods. My favourite foods to cook are paprika chicken with roasted veg, lasagne and a pear and raspberry crumble. As a family, we love travelling and trying new foods when visiting different countries, which is a great education for the kids. “
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Lesley Harpur O'Connell "Great graphic in @easyfoodmag about coconut oil; it's higher in saturated fat than butter, but lots of people think it’s one of the healthiest options. Eating foods high in saturated fat can raise LDL cholesterol. Coconut oil can add a lovely flavour to dishes, but use it sparingly — teaspoons not tablespoons!" — @Mcstokes_homeec
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1 x one-day workshop in Cooks Academy Sarah Oates, Coolock, Dublin 5
Louise Cogan
is mother to three fantastic children: Leoni (26), Nathan (14) and Rory (11). She says “I am married for the last 15 years. My husband, Alan, is a civil engineer and a very keen fisherman; there's nothing like the salmon he catches. I love my job as a school secretary. I adore cooking and baking for family, and once a month I have a dinner party with friends. On special occasions, you can find me in the kitchen baking anything from lemon drizzle cake to sweet chillli jam to pulled pork.”
Easy Food 9
FOOD BITES OVER THE BRIDGE
Heading west
If you’re hungry to discover the latest food tasting trail in Ireland, then a trip to Co. Limerick is in order for the newly launched Newcastle West Food Tour. Developed by local foodie, broadcaster, entrepreneur and Easy Food friend Sharon Noonan, the trail explores the finest gourmet hotspots and rich history of the famed west Limerick town, giving an overview of the best artisan producers, brewers and farmers in the region. Tasting stops include coffee with raw milk from Croom, granola from Curraghchase, award-winning Cheddar from Cahill’s, a sushi bar and even a poetry reading that adds a quirky literary twist. The tour culminates with a multi-course lunch highlighting locally sourced ingredients. The third installment of the tour takes place on Saturday, 23rd September. For full details and to book, visit www.sharonnoonan.com.
A FESTIVAL OF FIRSTS! Savour Kilkenny is back this October Bank Holiday weekend (27-30th October) with over 100 events and 100 stallholders. The festival will be held at Kilkenny Castle and across the city; for the first time, the finale will be held in Thomastown on Monday, 30th October.
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We were lucky to enjoy a fab night away in the d Hotel, Drogheda. With plenty to do in the area, the newly refurbished The Hops bar offering delicious signature cocktails and even a handy kids’ club to keep the little ones entertained, it's perfect for a weekend getaway. We had a fantastic evening meal in the hotel's Il Ponte Italian restaurant: their homemade pastas and pizzas are top-quality, and just when we thought we were completely full, the decadent chocolate brownie and on-point vanilla pannacotta changed our minds! With gorgeously modern, yet comfortable rooms, stunning views along the river and all just an hour from Dublin, we will definitely be returning. For more information or reservations, visit www.thedhotel.com, www.thehops.ie or www.ilponte.ie.
There will also be new events, new venues across the county, new food producers and some of Ireland’s well-known personalities making their cookery demonstration debuts, including Celebrity MasterChef Ireland contestant and actor, Simon Delaney; food and travel blogging duo, The Gastro Gays; Oliver Dunne (Ireland’s youngest chef to receive a Michelin star) and Olympic sprinter, David Gillick. Veteran demonstrators include Edward Hayden, Neven Maguire, The Happy Pear, River Cottage’s Steven Lamb and Stuart O’Keeffe, as well as our very own guest editor, Rory O’Connell, who always attracts a full house! For more information, visit www.savourkilkenny.com.
SEPTEMBER 2017
news
IT’S FESTIVAL SEASON! Check out the tasty happenings around Ireland this month... Irish Craft Beer & Cider Festival 7-9th September Ireland’s largest celebration of Irish craft brewing returns to Dublin’s RDS with over 200 beers, ciders and cocktails and artisan food offerings. Tickets available online for one-day or three-day passes. www.irishcraftbeerfestival.ie
Waterford Harvest Festival 8-10th September From the farmers’ market and cooking demonstrations to street feasts and live music, this annual city-wide festival draws on the pagan ritual of taking time to celebrate the harvest, with families and friends relaxing to enjoy the fruits of their labours. www.waterfordharvestfestival.ie
A Taste of West Cork 8-17th September The 10-day festival features over 230 culinary and adventure events across the region’s 36 towns and villages and eight islands. Visitors can enjoy culinary-themed feasts in local restaurants, al fresco food tastings, foraging walks, open-air markets, seminars, cook-offs, masterclasses and intimate evenings with local artisan food producers. www.atasteofwestcork.com
On-the-go and good for you!
We’re always looking for ways to make sure we get our recommended servings of fruit and veg every day, which is why we were intrigued when we tried SiSú’s range of smoothies and cold-pressed fruit and vegetable juices. The drinks are made from farm-fresh fruit and vegetables and are never pasteurised. They’re also 100% natural, which means they’re free from any flavourings, colourings, preservatives and additives. The Summer Fruits juice was perfect for hydrating on a warm day, while the Daily Greens gave us a much-needed boost on a dreary weekday morning. We also love that Sisú advocates responsible portion sizes: bottles are only 250ml, which means you get just enough of what you need without overdoing it. Definitely something you can feel good about! Available in over 200 selected stores nationwide.
GOING BANANAS!
Fyffes is taking to the road with their pop-up kitchen to raise funds for new multisensory equipment at Temple Street Children’s Hospital. At eight events in six locations across Dublin, Cork, Galway and Wicklow, Fyffes will be serving up frozen chocolate-dipped banana pops, with all donations going directly to the hospital. To donate directly, text BANANA to 50300.
Galway Oyster & Seafood Festival 22-24th September This feast of live entertainment, gourmet food, fine wine and, of course, oysters and Guinness attracts around 10,000 people each year. Seafood trails, oyster shucking championships, cooking demonstrations and foodie talks make this a must-visit for any seafood lover. www.galwayoysterfestival.com
Oktoberfest Dublin 14th September – 1st October Enjoy a taste of Germany at this traditional Bavarian-style festival along Dublin’s George’s Dock. German food, entertainment and beer are the stars of this free event that draws over 120,000 visitors. www.oktoberfest-dublin.de
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FEELIN’ SPICY
We’re huge fans of Sunil Ghai’s award-winning Pickle Restaurant on Dublin’s Camden Street, so we were thrilled to hear he’ll be hosting a series of masterclasses on Indian spices and pickling. Pickle specialises in Northern Indian street food and boasts an array of Sunil’s extraordinary homemade pickles. The classes will be held on Tuesday, 12th September and again on Tuesday, 10th October at the restaurant. From the mixing, roasting and grinding of spices, chutney-making and street food sampling, the class will feature Sunil’s insights on homemade Indian cuisine, and will be followed by a two-course dinner in Pickle. Price: €100 per person (includes the hour-long masterclass and a two-course dinner with a glass of wine) For more information and to book, contact Pickle at (01) 555 7755. 43 Camden Street, Dublin 2 www.picklerestaurant.com Easy Food 11
CORNER
DAMN DELICIOUS By Chungah Rhee Published by Oxmoor House €21.95/£19.99 This debut cookbook from blogger Chungah Rhee is jam-packed with our kind of recipes: quick and easy enough for midweek evenings, but with no compromise on flavour. With 100 recipes for everyday breakfasts, lunches, dinners, drinks and snacks, Damn Delicious makes cooking for the family easy and fun. We’ll be making plenty of her one-pot comfort food this winter, beginning with the creamy chicken and mushroom soup and the garlic Parmesan pasta. We also love her homemade takeaway favourites, from spring rolls to burrito bowls via chow mein and Philly cheesesteaks. Whether you’re a beginner cook or simply on the hunt for some new recipe inspiration, we know you’ll find nothing but damned delicious ideas in this fab new cookbook.
THE COOKERY SCHOOL: DONNYBROOK FAIR By Niall Murphy Published by Mercier Press €22.99/£25.20 The Cookery School at Donnybrook Fair has released its long-awaited first cookbook, filled with recipes that match the school’s ethos: simple food, well done. From casual midweek meals to more complicated dinner party ideas, these mouthwatering recipes take some of the mystery out of cooking, including the skills that chef Niall Murphy considers critical to making great food. From bread-making to jams and chutneys and sauces to sushi, there’s plenty to learn for even the seasoned home cook. We’ve got our eye on the Portuguese custard tarts, vanilla panna cotta, Mediterranean seafood stew and the onion bhajis, to name just a few. If you’ve been looking to expand your culinary skills, this book is the perfect accompaniment for home schooling.
GROWING SELF-SUFFICIENCY By Sally Nex Published by Green Books €19.75/£17.99 If you’re interested in learning more about growing your own food, this newly released and very practical guide from gardening expert Sally Nex is a great place to start. Whether it’s growing your own fruit and veg, preserving your fresh produce for the winter, making your own herbal remedies or even supplying your own meat and eggs, she’s got you covered with a wealth of helpful information for even the least green of fingers. We love the idea of becoming increasingly self-sufficient and eating with the seasons, and this superbly helpful book is the way to get there.
THE ANGRY CHEF By Anthony Warner Published by Oneworld €14.25/£12.99 This one isn't a cookbook, but will still be of interest to many of our readers. If you’re a fan of trendy diets or the online musings of Gwynneth Paltrow, or if you’re offended by swear words, this book is not for you. On the other hand, if you are sick of ever-changing advice from the Internet, reject the concept of “clean“ eating as a whole and would happily go the rest of your life without encountering an acai bowl, you may find The Angry Chef’s book-long rant refreshing. In this irreverent tome, based on the blog of the same name, Warner consults psychiatrists, behavioural economists, food scientists and dieticians, systematically challenging the most popular fad diets and nutrition myths from the past few decades and discovering why intelligent people are so often taken in by their empty promises. We’ve long felt like it’s past time to ditch the guilt over eating and return to taking real pleasure from our food, and we loved this no-nonsense manifesto.
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SEPTEMBER 2017
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Easy Food 13
COMPETITIONS
POSTAL ENTRIE
Win a new
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SENSICARE WASHING MACHINE from Belling!
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EADING appliance manufacturer Belling has launched its new Sensicare Collection, which includes two washing machines, a washerdryer, two tumble dryers, and a 15-place setting dishwasher. All the models feature Safetouch heat resistant doors, a bigger than average easy-load porthole door and the 10kg model uses a Silentdrive Inverter Motor — a high-performance motor that reduces noise and increases energy efficiency, making these products 30% more efficient than even the top A+++ rating. The two tumble dryers — the Belling BFCD800 8kg condenser tumble dryer and the energy efficient A++ rated Belling BFHD80 8kg heat pump tumble dryer — feature heat pump dryers that recycle air, using 50% less energy than a standard C class dryer and helping consumers save up to €50 a year. Both appliances have LED displays, 12 programmes including an anticrease function, 24-hour delay start and empty tank and filter clean indicators. Completing the Sensicare collection is the large capacity 60cm BFDW150 dishwasher, which holds 15 place settings and is A+++ rated. Available in stainless steel, it features seven programmes including a delicate/glass wash, plus a turbo dry feature and premium quality adjustable internal baskets. For a chance to win a Belling BFW1016 10kg Washing Machine from the new Sensicare Collection, worth €500, email your contact
WIN! details and the answer to the question below to competitions@easyfood.ie with BELLING in the subject line:
Question: Belling has been making great home appliances since when?
A: 1920 B: 1912 C: 2012 Terms and conditions: As part of the prize, the winner will submit a review of the product after 4-6 weeks of using the machine.
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SEPTEMBER 2017
competitions
Win A NIGHT AWAY IN ARMAGH! The world-class produce and award-winning hospitality of County Armagh will be showcased to thousands of visitors during the Food and Cider Festival from 21-24 September 2017. A range of markets, food tours, specially curated menus celebrating the Armagh Bramley apple and featuring local artisan ciders will be hosted by chefs from the Hospitality Forum. The four-day festival will provide an unrivalled ‘taste’ of Armagh, Ireland’s Orchard County and the Food Heartland of Northern Ireland. With music, entertainment and fabulous gastronomy all filling the schedule to bursting, foodies, families and friends will all be made welcome to Ireland’s oldest city and apple laden orchards. Bespoke events during the festival include A Night in the Orchard, Food Tours & Trails, the Sundown Food Market, and the Urban Orchard. For more information and to plan your next visit, go to www.armagh.co.uk/foodandcider.
To celebrate the Food and Cider Festival and all that the Orchard County has to offer, Armagh City, Banbridge and Craigavon Borough Council is offering one lucky reader an overnight stay with breakfast for two people at the Armagh City Hotel with dinner at The Moody Boar in the Palace Demesne. To enter, simply email your contact details to competitions@easyfood.ie with ARMAGH FOOD AND CIDER in the subject line.
Terms and conditions: Winners will be contacted and accommodation arranged. Winners must be able to travel to Armagh to avail of the prize which must be redeemed before November 30th 2017, subject to availability of accommodation.
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Easy Food 15
WIN! RORY O’CONNELL’S
new cookbook!
WIN! A HAMPER OF TASTY SNACKS! Guest editor Rory O'Connell, Ballymaloe Cookery School teacher and author of Master It, is back with his second cookbook, Cook Well, Eat Well, published by Gill Books. It contains the recipes from his RTÉ show, “How to Cook Well”, and focuses on seasonal, balanced meals for elegant eating and entertaining. Each perfectly balanced meal caters for 4–6 people, and one of the meals is entirely meat-free. In addition, every season includes a menu for entertaining a large group of people – from a summer alfresco lunch to a Christmas feast. Complete meals can be replicated for elegant entertaining, or individual dishes can be
Premium dried fruit, nut and seed company, Forest Feast, creates great-tasting snacks using the best ingredients from around the world, so you can enjoy them as part of life’s everyday adventures. To make your snack stash more exciting, Forest Feast is giving away its no-added-sugar Smart and Hearty range (RRP €2.49), which features sun ripened exotics such as goji berries, cherries, mango, pineapple, banana and golden berries and snack-sized family favourites such as apricots, figs, prunes and dates, plus a selection share packs from the wider Forest Feast family!
tried for simple and pleasing lunches or dinners. For a chance to win a copy of Rory’s new book, simply email your contact details to competitions@easyfood.ie with RORY in the subject line.
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For a chance to win one of three hampers packed with these goodies, simply email your contact details to competitions@easyfood.ie with FOREST FEAST in the subject line.
SEPTEMBER 2017
guest editor Rory O'Connell
WISE WORDS from Rory
Rory's first book, Master It: How to Cook Today, draws on his years of experience and guides readers through recipes that, once mastered, will be the base for a stunning recipe repertoire. His latest book, Cook Well, Eat Well, contains recipes and tips from his popular RTÉ series, “How to Cook Well”, and focuses on seasonal, balanced meals for elegant eating and easy entertaining.
What was your relationship like with food when you were a child?
Chef, cookery instructor and cookbook author Rory O’Connell shares expert cooking tips and fail-safe recipes from his latest cookbook
Rory
O'Connell has certainly earned his reputation as one of the champions of Irish cuisine. He cofounded Ballymaloe Cookery School in 1983 with his sister, Darina Allen, and went on to serve as the head chef in Ballymaloe House for 10 years. He was awarded the prestigious title of Ireland’s Chef of the Year — twice! — and has worked in some of the best restaurants around the world. At the heart of his work, though, is teaching people about the basics of cooking well. His style is precise and heartfelt — he isn’t the “chuck it in the pot” type of chef. He believes there are basic cooking techniques that, when done properly, will serve homecooks well and form the foundation for just about any style of cooking. Learning how to properly roast a chicken, make gravy or even prepare croutons are skills to be learned early and learned correctly. From here, personal tweaks
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and clever inclusions can make any meal a masterpiece. Rory reveres not only the techniques of cooking, but the building blocks. The ingredients and their origin are inseparable from the final dish, and Rory has always been a champion of responsible, ethical cooking. He imparts this wisdom in a way that makes him one of the most popular and well-respected instructors at Ballymaloe, walking students through each technique as if he were effortlessly explaining it to a group of friends. He is adroit in his movements and never flusters: watching him prepare a dish is confirmation that you are witnessing a master at work. The kitchens you see on TV where everyone is shouting and swearing, constantly competing to be heard? Not for Rory. He advocates “organised silence” while at work; his kitchen is a symphony orchestra rather than a mosh pit.
I’d say we did have a really good connection to food and fresh ingredients in our household. My mother was a very good cook and loved to cook for us; she knew the good food she fed us would be reflected in our health. My father died quite young, and my mother made sure that she always cooked at home every day and provided us with nutritious foods. Her interest in food spread to all of us, and we would help her whenever we could — peeling the spuds, or helping her in the vegetable garden were special times for us. I remember back to Christmas time; we'd all get involved helping her make the puddings and cakes, stirring the bowl and making a wish while doing so. These are all extremely precious memories for me. I think we took for granted how much emphasis was placed on the quality of food and mealtimes in our household, and it wasn’t until I was older that I realised it wasn’t like that in every home. Mealtimes were the absolute highlight of the day and it was very important that we all sat down together for meals. I think this gave us all a deep love for food, and we loved every morsel of it; it was always the joke in our house that once lunch was over we’d ask our mother, “Right, so what’s for supper?”
When did you first realise you had a passion for cooking? Truthfully, I like to say I became a professional by accident. I had gone to university to study law and messed around with various
Be sure to catch Rory at Savour Kilkenny — Festival of Food! Rory will be hosting a free Cook Well, Eat Well demo on Saturday, 28th October. Savour Kilkenny runs from 27-30th October and is a Mecca for food lovers with its food market, cookery demos, discussions and dining events. www.savourkilkenny.com
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subjects, but I wasn’t certain that was what I wanted to do. I went to Ballymaloe House to work at reception for a summer, in hopes I would figure it out by the end of my time there. Having worked there, though, I was able to eat meals from the Ballymaloe House kitchens that were extraordinary. I decided that before I finished up, I’d like to learn how to make a few specific things properly myself. So I asked if I could work in the kitchens for a couple months; not necessarily to take on an apprenticeship, just to learn how to cook properly. Well, about one week into my time there, I realised this is what I wanted to do. I went on to work in many restaurants around the world, and served as head chef in Ballymaloe House for 10 years.
What inspired you to open Ballymaloe Cookery School with your sister, Darina Allen? At this stage, I was working at Arbutus Lodge in Cork, which was the best restaurant in Ireland. I was there with Declan and Michael Ryan, Michael Clifford and Michel Flamme — it was an incredible year there. I had also been working in several kitchens and had even opened an irish restaurant in Paris called La Ferme Irlandaise — it was open for about five or six years, and it showcased to Parisians and Europeans the amazing quality of Irish food. Darina had been to other cooking schools around the world, and realised we should do something similar here. We had the farm, the sea, the ingredients and the skills — we could really be on to something interesting. So she asked if I would do this with her. We started off with about 10 students that first year, and happily it gathered momentum quite quickly.
What is your favourite part about teaching at Ballymaloe Cookery School? I love sharing the knowledge and valuable skills with all the students. Our students will all have a passion for food, but of course come to us with different levels of experience. It’s wonderful to help people discover something that they didn’t think they could do, or help them master skills they might have thought would be too difficult. It’s interesting to see students who at the beginning of the term would have struggled to even identify what fresh parsley looks like, eventually pick through the leaves to find the absolute nicest bits to add to their dishes.
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I appreciate that we can show students the value in good food and produce, and how these are the building blocks for good cooking. The fact that the cookery school is situated on the farm means that students can see the connection between the land and table. The food is so real — it doesn’t arrive pre-packaged and ready to cook; students go out into the greenhouses and gardens and collect their ingredients, some of which they may have planted themselves. It’s as real as it gets.
Your instructional style is very focused, but with an ease and affability that keeps students — especially beginners — comfortable and eager. Do you find this balance works well when teaching? I find it crucial to be specific in the way you deliver your message; I think any point will be more meaningful when you can cloak it in peripheral, related messages. It can be a very strong way of helping people to really get to the core of the matter.
I remember in one demonstration at Ballymaloe, you were making croutons and, in the middle of your preparation, told us how you had once written a 10-page essay on croutons. It was a great anecdote, but also stressed the point that something as simple as croutons could be so remarkable. Yes, exactly! Again, it’s the idea that good teaching combines both the right ingredients, or method, and the right tactility. My cooking background was from restaurants, where the kitchens must be very organised. I find it really crucial to have an almost pragmatic approach to cooking and instructing — it’s very logical and nearly scientific. Teaching people and cooking in a good kitchen are very similar — it should be very focused, but it’s best when people are having fun. In a really good kitchen, everyone communicates almost silently; they’re so used to their movements and methods, that all they might need to do is a gentle point or a nod to communicate — no screeches or screams necessary.
What inspired you to write your cookbooks, Master It and Cook Well, Eat Well? I must say, it’s something that had been hanging over me for a long time — I knew I should do it, and people would ask why I
hadn’t done one yet. I certainly didn’t find it easy to put together a cookbook, but I thoroughly enjoyed the process of writing it. I couldn’t do a cookbook every year and I don’t think I’d come up with enough new material that I’d be happy with, but would look forward to releasing more books, although maybe something in a more alternative format than a cookbook.
What can beginner home cooks do to become more comfortable with cooking fresh, seasonal ingredients, rather than relying on ready meals? I know it’s said over and over, but honestly, the best thing to do is go to a farmers’ market and talk with the farmers and producers. People can be shy about asking questions about food, but simple things like “Can you tell me about this?” or “Where did this grow?” or “What’s the best way to cook with this?” can really go a long way. It’s such a luxury to be able to talk to the people that have a genuine connection to the food — I mean, you can’t go to a supermarket and ask the shelves questions. There are also loads of information available in the food supplements of any of the newspapers. Keeping an eye out for helpful tips can help you boost your confidence in the kitchen. Also, be sure to get kids involved from an early age to help foster an appreciation for and connection to food. Finally — and Darina will agree with me on this — nothing focuses the mind more quickly than if people start to grow a bit of food themselves. The excitement and wonderment of watching food grow and then harvesting it for eating really gets people into the swing of working with fresh ingredients.
Are there any foods or dining trends that you’d love to do away with? Well, yes, I’d say so. I will say that one of the drawbacks of social media is that it projects these images of the perfect everything onto people. The perfect meal, the perfect table, the perfect house, garden, body… you name it. It puts too much pressure on people to strive for this unrealistic ideal, and I think it might put people off cooking at home because they think their food won’t be good enough. Someone cooking a boiled egg might think it’s inadequate compared to these extravagant dishes posted online, but in reality, a great boiled egg is a thing of
SEPTEMBER 2017
guest editor Rory O'Connell
perfection! Something else I’d like to see fade away is the boil-in-a-bag type of cooking. Anything cooked in plastic seems…off. Plus, plastic is so over — it’s simply terrible for the environment. Oh, and foam, or froth. Sure, there are some excellent chefs who can make these into something really delicious, but for the most part, I find it’s much ado about nothing.
What are some skills that you think should be given more attention? In my opinion, there’s nothing quite like a master recipe: learning the basic components of a soup, and then tailoring it to bring out the best of seasonal produce is something spectacular. I find mastering these recipes means you can react to the seasons and create simple, stylish and health-giving meals at home. Plus, you’re getting the best value, quality and flavour out of your cooking.
What would be your ideal dinner party for this time of year? Well, September is the best time of year for us in Cork for tomatoes, so I’d start with a lovely, simple tomato and basil salad with some Macroom Mozzarella — it’s unbelievably good food. I’d move on to a chicken baked with wild watercress and some lovely seasonal veg to go with that. The country is heaving with apples at this time of year, so I’d make the Country Tuscan Apple Tart (p.26) for pudding.
Recipes and images from
Autumn salad of organic leaves with pomegranate and walnuts Serves 4
“I always look forward to the first of the new season’s walnuts. Fresh off the tree, they are still ‘wet’ and almost milky inside, and that’s when I like them best. The leaves for this salad should be crisp and ideally a little bitter, so if possible include some radicchio and chicory. Pomegranate molasses is of a syrupy consistency and is made from the juice extracted from the seeds. It gives a rich and tangy deliciousness to the dressing.” 12 walnuts, shelled 2 tbsp pomegranate seeds Maldon sea salt 4 handfuls of mixed organic leaves, washed and dried
Master It By Rory O'Connell Published by Harper Collins €24/£20
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Cook Well, Eat Well By Rory O'Connell €24.99/£22.99 (Available 22 September)
For the dressing: 3 tbsp walnut oil 1 tbsp pomegranate molasses Maldon sea salt and freshly ground black pepper 1 Whisk the oil and pomegranate molasses together with a pinch of salt and pepper. Taste and correct the seasoning.
2 Place the walnut pieces and pomegranate seeds in a small bowl. Season with a pinch of sea salt and toss in about one tablespoon of the dressing. 3 Put the leaves into a large bowl and add enough dressing to lightly and delicately coat the leaves. Place the dressed leaves in a serving dish and sprinkle over the walnuts and pomegranate. Serve immediately. Per Serving 165kcals, 15.2g fat (1.4g saturated), 6.1g carbs, 3.6g sugars, 1.3g protein, 0.6g fibre, 0.159g sodium
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Rory’s Tip
Pomegranate seeds inside the skin sit in little clusters surrounded by a papery skin that is high in tannin, and this skin needs to be removed before eating the seeds. I like to extract the seeds by cutting through the leathery skin of the fruit and prising out a wedge at a time. Then I remove the seeds and separate them from the papery skin as I go. Another way to remove the seeds is to cut the fruit in half around the ‘equator’, then, holding the fruit over a bowl, with your stretched fingers holding the cut surface, beat the skin of the fruit with a wooden spoon to extract the seeds, while leaving the tannic membrane behind, still attached to the skin.
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guest guesteditor editorRory Adrian O'Connell Martin
Chicken paillard with roasted grapes and almonds Serves 4
“The technique of butterflying a chicken breast to create a paillard is really simple and results in twice the surface area on the chicken for lots of extra colour and flavour. Cooking grapes to serve with savoury food may seem like a novel idea, but here the roasted grapes are delicious when combined with the sweet chicken, crisp almonds and rosemary. The juices that escape from the cooked grapes mixed with the olive oil make a light sauce for the dish. Look out for homegrown grapes in the autumn, which generally have a wonderful flavour, but especially the Muscat variety, which is a particular favourite of mine.” 2 large chicken fillets, skin on 6 tbsp extra-virgin olive oil Sea salt and freshly ground black pepper 450g grapes, cut into little bunches of about 6 grapes A few sprigs of fresh thyme 2 tbsp lemon juice 1 tbsp fresh rosemary, chopped 2 tbsp whole unskinned almonds To serve: Boiled cabbage Boiled new potatoes 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Remove the fillets from the chicken breasts and reserve. Place one of the chicken breasts on a board, skin side down. Cut into the chicken breast from top to bottom, leaving it hinged on one side so that you can open it out like a book. If the opened-out breast looks a little uneven, just flatten it with the back of your knife. Repeat with the other breast. Place the breasts and fillets in a bowl with two tablespoons of the olive oil and season with salt and pepper. Mix gently to coat the chicken all over in the olive oil and seasoning. 3 Place the grapes in a bowl with the thyme sprigs, the remaining four tablespoons of olive oil, salt and pepper and mix gently. Transfer to a small roasting tray that holds the grapes snugly and roast in the oven for about 40 minutes. If the roasting tray is too big, the olive oil and grape juices will burn. 4 The cooked grapes should be lovely and
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tender but still holding their shape. 5 Remove from the oven and add the lemon juice and rosemary. At this point I usually squash a few of the grapes to release their juices into the oil. This almost makes a warm vinaigrette for dressing the chicken. I leave the thyme sprigs with the grapes and they become part of the presentation. Cover the grapes and keep warm. 6 Roast the almonds on a dry baking tray in the same oven as the grapes for about 10 minutes, until crisp and well coloured. Remove and allow to cool a little, then chop coarsely. The grapes and almonds can be prepared ahead of time to this point. If necessary, the grapes can be popped back into a hot oven to reheat later. 7 Preheat a heavy grill pan over a moderate heat until the pan is hot. Place the chicken pieces on the pan, skin side down. The chicken should sizzle the moment it hits the pan. If it does not, remove it immediately and wait for the pan to be properly hot. Allow the chicken to become golden brown on the skin side. This will take about 10 minutes and you will need to keep an eye on the temperature of the pan to maintain a hot but not blistering heat. Resist the temptation to move or turn the chicken before it is properly coloured and the skin is crisp. As the skin
and flesh cook and colour, it almost lifts off the pan and should no longer be difficult to turn. Cook on the other side for about another 8 minutes, until the chicken feels firm to the touch and the juices run clear. When the chicken is cooked, I like to rest it for five minutes or longer in a low oven set at 100˚C/80˚C fan/gas mark ¼. I place the cooked meat on an upside-down small plate sitting on top of a bigger plate. Any juices that run out of the resting chicken are saved in the larger plate. 8 To serve, divide the bunches of grapes and thyme sprigs between hot plates. At this point the thyme sprigs will be looking a little skeletal, which I like. If that is not to your liking, just discard them. Carve the breasts in half and put on the plates with the chicken fillets added to the plates of the bigger eaters. Scatter the almonds all over the plates. Quickly reheat the juices from the grape roasting tray along with any juices from the chicken resting plate to a simmer and spoon over. Serve immediately with bowls of boiled cabbage and boiled new potatoes on the side. Per Serving 499 kcals, 33.4g fat (5.6g saturated), 32.1g carbs, 0.6g sugars, 29.7g protein, 18.4g fibre, 0.077g sodium
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Gratin of hake with tomatoes, basil, olives and Parmesan Serves 4
“The firm texture of hake is perfect for this dish, although cod, pollock and salmon are also good here. Really ripe tomatoes are essential to add sweetness and depth of flavour to the sauce. The final addition to the dish of the strong-tasting chopped olive and basil pulls the flavours together. The cooked gratin should arrive at the table bubbling hot, with a rich golden colour.” 2 tsp olive oil, plus 2 tbsp 600g ripe tomatoes, peeled and sliced 5mm thick Maldon sea salt and freshly ground black pepper 1 large garlic clove, peeled and very thinly sliced 4 × 150g pieces of hake fillet, skin removed 10 basil leaves 100ml regular or double cream 50g Parmesan 16 fat black olives, such as Kalamata, stones removed and finely chopped 8 small basil leaves, for serving 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Rub an ovenproof gratin dish with the two teaspoons of olive oil. Place the sliced tomatoes in the dish and season with salt and pepper. Sprinkle with the sliced garlic. Lay the pieces of fish on next. Tear the basil leaves and scatter over the fish. Whisk the cream and Parmesan together and season to taste with salt and pepper. Spoon the cream directly over the fish. 3 The dish can now be cooked immediately or covered and refrigerated for up to two hours. To cook, place in the preheated oven and bake for 20–25 minutes, until the fish is just cooked through and the cream and tomatoes have become a bubbling light sauce with a golden hue. 4 Mix the chopped olives with the remaining olive oil and drizzle over the dish. Scatter the small basil leaves over the top and serve.
Per Serving 245 kcals, 10.9g fat (3.3g saturated), 8.9g carbs, 4.4g sugars, 31.1g protein, 2.1g fibre, 0.541g sodium
22 Easy Food
Raspberry jelly with lemon and mint cream Serves 8-10
“I love jelly, and this recipe came about as a result of that greedy interest! The jellies will keep perfectly in the fridge for a couple of days, as long as they are covered. I like to set the jelly in individual portions, either in glasses or oiled ramekins, which can then be turned out and served as quivering little free-standing jewel-like offerings. Of course you can set all the jelly in a large bowl, something like an old-fashioned jelly mould, which can be turned out to create an extravagant presentation. Otherwise, use a glass bowl so that you can see the lovely berries suspended in the lightly set jelly, and serve it straight from the bowl.” Sunflower or grapeseed oil, for brushing 2½ tsp powdered gelatine 3 tbsp water 450g firm, ripe raspberries
can use your favourite serving bowl. Brush the moulds of choice with a little non-scented oil such as sunflower or grapeseed oil, and place them upside down on a sheet of kitchen paper to allow any excess oil to run off. If you are not planning to serve the jellies turned out you do not have to oil the receptacle. 2 To make the syrup, put the water, sugar and mint sprigs into a pan and bring to the boil. Simmer gently for two minutes, then take off the heat and allow to cool completely. Add the framboise, if using, and the lemon juice. 3 Measure the gelatine into a Pyrex jug or ceramic bowl. Add the water and allow to sponge. Place the sponged gelatine in a saucepan of gently simmering water to dissolve. The sponge will dissolve unaided into a clear liquid. There should be no undissolved grains of gelatine in the liquid. 4 Strain the cooled mint syrup through a sieve, pressing every drop of liquid through. Add two tablespoons of the syrup to the gelatine and stir, then add another two tablespoons and stir again. Pour this into the remaining syrup and mix well. 5 Put the raspberries into a bowl. Add the gelatine mixture and mix with a gentle touch so as not to crush the berries. Put the mixture into the prepared moulds and place in the fridge to set. This takes about three hours, sometimes less. 6 Meanwhile, make the mint cream. Place the mint leaves in a bowl and crush them with the back of a spoon to coarsely tear them. Add the lemon juice, then stir in the cream, which will thicken slightly. If it thickens too much, add a little water to thin it out. The consistency should be that of pouring cream. 7 To serve, turn out the jellies on to the plate of choice and drizzle with a little mint cream. Decorate with more mint leaves, and a few raspberries if you have them left over. Per Serving 172 kcals, 1.8g fat (0.6g saturated), 33.6g carbs, 27.5g sugars, 8.5g protein, 5g fibre, 0.03g sodium
For the syrup: 225ml cold water 225g sugar 4 sprigs of spearmint 1 dessertspoon framboise raspberry liqueur (optional) 1 tbsp lemon juice For the mint cream: 15 spearmint leaves 1 tbsp lemon juice 150ml regular or double cream 1 Prepare 8-10 individual jelly moulds, ramekins, espresso cups or small glasses. Alternatively, you
SEPTEMBER 2017
guest editor Rory O'Connell
Risotto of cavolo nero or curly kale Serves 4
“A well flavoured chicken stock gives the best flavour to this risotto. Carnaroli rice is my choice here, though Arborio will do quite well too. Grate Parmesan cheese freshly for the risotto, rather than buying the pre-grated cheese which never tastes as sweet and delicious.� 250g Cavolo nero, weighed after removing the tough stalks 1-1.3 litres chicken stock 25g butter 1 small onion, very finely chopped 150ml dry white wine (optional) 400g Carnaroli or Arborio rice
Rory’s Tip
and sauce as separate entities, which is completely wrong. The cooked rice should be completely If you are pre-cooking the rice for finishing cloaked in its own sauce, not a mound of rice sitting later, you will need to start tasting the rice in a pool of sauce. Cooking the rice too slowly will after about 10 minutes of cooking. About make it gluey. two thirds of the stock will have been 7 After about 20 minutes of cooking, when added. Taste a grain or two of rice between most of the broth has been added and the rice your teeth. It should be firm, slightly gritty, is approaching al dente, add the stock a few definitely undercooked, but not completely tablespoons at a time. The consistency should now raw. Immediately this stage is reached, be soft and creamy and quite loose. Taste a grain or remove from the saucepan and spread two of the rice. The texture of the rice now should it out on a flat dish to cool as quickly as now have just a gentle hint of resistance when you possible. At a later stage, the rice can be taste it. When you are happy that this stage has reheated with some of the remaining stock, been reached, remove the pan from the heat for again at a simmer, and the cooking and one minute. finishing of the risotto completed. 8 Add the chopped leaves to the risotto and stir to heat through. Stir in the remaining butter and Parmesan. Taste and correct the seasoning. Serve Per Serving 583 kcals, 18.3g fat (10.9g saturated), 85.1g carbs, 3.4g sugars, 15.8g protein, 4.8g fibre, 1.172g sodium immediately with grated Parmesan.
To finish the risotto: 40g cold butter, diced 55g Parmesan, freshly grated, plus extra for serving Maldon sea salt 1 Remove the tough central rib from the cavolo nero or curly kale and discard. Cook the leaves uncovered in a large saucepan of well-salted, boiling water until very tender. This is really important, so that the greens are both tender and vibrant and melt beautifully into the finished risotto while not tasting in any way tough. 2 Strain the tender leaves from the cooking water and gently but thoroughly press out the excess liquid. Spread them out on a wide flat tray and allow to cool as quickly as possible. Do not be tempted to run them under the cold tap, as it dulls the flavour. Chop the leaves. 3 Bring the stock to a boil, turn down the heat and keep it barely simmering. Keep a long handled ladle in the stock. 4 Melt the butter in a heavy bottomed and lowsided saucepan. Add the onion and sweat over a gentle heat until t softened but not coloured. 5 Add the rice and stir until it is well coated. Cook for a minute or so. Increase the heat and add the wine if using, and allow it to evaporate completely. Now, using a ladle, add enough simmering stock to barely cover the rice. It will and should splutter a little bit. 6 Stir continuously with a flat-bottomed wooden spoon, and as soon as the liquid is absorbed add another similar portion of the stock and continue as before. Do not allow the pot to go dry at any stage. At all times the risotto should simmer well, rather than boiling furiously. Furious boiling causes the rice to soften on the outside and remain too chewy inside and you may end up with the rice
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Easy Food 23
24 Easy Food
SEPTEMBER 2017
guest editor Rory O'Connell
Spiced braised leg of lamb Serves 8-10
“This is an unusual recipe, in that some of the spices are ground and some are left whole. Buy the best-quality curry powder or make your own for even better results. Ask your butcher to remove the aitch bone from the leg of lamb, as this will make carving easier for you when the meat is cooked.” 2 tbsp extra-virgin olive oil 1 x 3.5kg leg of lamb, aitch bone removed Sea salt and freshly ground black pepper 425ml chicken stock 2 tbsp chopped fresh coriander For the spice mix: 4 garlic cloves, peeled and finely chopped 1 dessertspoon chopped fresh rosemary 1 tbsp fresh thyme leaves 3 tsp cumin seeds, left whole 2 tsp best-quality or homemade curry powder 1½ tsp cumin seeds, lightly roasted and ground 1 tsp coriander seeds, left whole ½ tsp coriander seeds, lightly roasted and ground To serve: Mashed potatoes Lemon wedges Fresh coriander leaves 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Combine the garlic, herbs and spices in a bowl. 2 Heat the olive oil in a heavy-bottomed casserole set over a moderate heat and gently brown the meat on all sides, turning it several times to achieve an even result. If you don’t have a casserole big enough to hold the leg of lamb, you can use a deep, heavy roasting tray instead. Browning the meat will take 10–15 minutes, so be patient with it, turning the meat to and fro as necessary. When the meat is browned, discard the oil and any fat that has rendered out of the lamb. Season the meat with salt and pepper and cover with the spice mixture. Some of it will fall off the lamb, but that’s fine. Pour the stock into the casserole, avoiding the herb crust so that it doesn’t get washed off the surface of the lamb. 3 Place a tight-fitting lid on the casserole, or if using a roasting tray, cover the lamb with a sheet of greaseproof paper and tightly seal the entire tray with foil. Transfer to the oven and cook for 1½ hours. When the lamb is cooked, remove it from the oven and reduce the temperature to 100°C/80˚C fan/gas mark ¼. Place the meat on a
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serving dish and keep warm in the oven. 4 Degrease the cooking liquid by carefully spooning off any excess fat and return it to the saucepan. Discard the fat. Scrape about half of the spice mixture off the meat into the liquid. Simmer to thicken the juices just slightly and to strengthen the flavour. Taste and correct the seasoning, then stir the chopped coriander into the gravy. 5 Carve the lamb into slices and serve with mashed potatoes, lemon wedges and a few whole coriander leaves and a sauceboat of gravy to pass around at the table. Per Serving 550 kcals, 22.7g fat (7.3g saturated), 3.9g carbs, 0.3g sugars, 79g protein, 2.2g fibre, 0.340g sodium
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Smoked mackerel ‘tonnato’ with heritage tomatoes, basil and a hen’s egg
Serves 6
“The classic tonnato sauce is of course made with tuna, but here I have used smoked mackerel and I think it is just as good. The sweet vineripened summer tomatoes and fragrant basil complement the smoked fish brilliantly.” 6 eggs 6 tsp capers 6 tinned anchovy fillets, chopped 6 ripe heritage tomatoes, sliced Sea salt and freshly ground black pepper 6 large fresh basil leaves, plus extra for garnish 4 tbsp extra-virgin olive oil Pinch of caster sugar 120g smoked mackerel, skin removed For the smoked mackerel ‘tonnato’: 150g homemade mayonnaise 25g smoked mackerel, skin removed
1–2 tbsp water A few drops of lemon juice 1 Hard-boil the eggs by lowering them gently into a saucepan of boiling salted water and cooking them at a boil for exactly 10 minutes. If you don’t want the yolk to be completely hard, cook for nine minutes instead. 2 The salt in the water seasons the egg and will help to coagulate any white that might seep out of a crack in the shell, hence less leakage. Remove from the saucepan immediately with a slotted spoon and cool under a cold running tap. Remove the shell and cut the hard-boiled eggs in half or into quarters. 3 To make the ‘tonnato’, place the mayonnaise and smoked mackerel in a food processer and blend to a purée. Add enough water to achieve a soft, spreadable consistency. Taste and add a few drops of lemon juice to brighten up the flavour. 4 To assemble, spread 1 tablespoon of the mackerel ‘tonnato’ in a wide circle on flat plates. Scatter each circle with 1 teaspoon of capers and an equal portion of chopped anchovy. 5 Place the sliced tomatoes in a single layer on another flat plate and season with salt and pepper. Tear over the basil leaves and dress immediately with the olive oil. Tease the dressing and basil through the tomatoes with your fingers. Taste one piece of tomato – if it is underwhelming, add a pinch of sugar and perhaps a little more salt to lift the flavour. 6 Divide the tomatoes and any oily juices between the plates. Tear the mackerel into pieces and scatter it through the tomatoes. Add the halved or quartered hard-boiled eggs to each plate. Garnish each plate with a few more basil leaves and serve. Per Serving 312 kcals, 23.3g fat (4.6g saturated), 10.8g carbs, 2.7g sugars, 17.8g protein, 2.3g fibre, 0.414g sodium
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Easy Food 25
Tuscan dessert apple, lemon and almond cake Serves 8
“I am never quite sure if I should be calling this a cake or a tart, but in any event it is delicious and quite easy to make. The origins of the recipe are from Tuscany in Italy, but I like to use highly perfumed Irish dessert apples when in season. Look out for some lesser-known Irish dessert apples, such as Irish Peach and Ard Cairn Russet.”
40 minutes, by which time the tart will feel gently set. It may be necessary to cover the tart during the cooking time with a sheet of non-stick baking paper if the tart is getting too dark. Remove from the oven and allow to cool slightly. 6 While the tart is cooling, make the apricot glaze. Warm the apricot jam and lemon juice in a small saucepan to just soften the jam. 7 Don’t allow it to boil or it will dull the flavour. Pass through a fine sieve, pushing through as
much as you can. 8 While the tart is still warm, paint the surface with the apricot glaze to achieve a shiny finish. If using the chopped geranium, sprinkle it on immediately after glazing the tart. Serve warm with softly whipped cream. Per Serving 475kcals, 21.3g fat (8.6g saturated), 70.8g carbs, 49.5g sugars, 6.8g protein, 5.2g fibre, 0.110g sodium
4 dessert apples Finely grated zest of 2 lemons 250g plus 1 dessertspoon caster sugar 2 eggs 1 tsp vanilla extract 150ml cream 110g butter, melted and cooled, plus extra for greasing 125g whole almonds, blanched, peeled and ground to a fine powder in a food processer, or ground almonds 110g plain flour, sieved 1½ tsp baking powder, sieved For the apricot glaze: 100g apricot jam 1 tbsp lemon juice To serve: 2 tbsp sweet geranium leaves, chopped (optional) Softly whipped cream 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Line a 28cm flan ring with a removable base with a disc of non-stick baking paper. The paper should be in one piece and it should cover the base and sides of the tin and come 1cm above the edge of the tin. Brush the paper with a little melted butter. 2 Peel, core and quarter the apples, then cut into slices about 3mm thick. Mix with the lemon zest. 3 Whisk the 250g of sugar with the eggs and vanilla to a thick, light consistency similar to a batter. Whisk in the cream and cooled melted butter. Fold in the ground almonds, flour and baking powder. Add three-quarters of the sliced apples, being careful not to break up the slices. 4 Pour the mixture into the prepared flan ring and gently smooth the surface. Scatter the remaining apples over the surface and sprinkle with the dessertspoon of caster sugar. 5 Bake in the oven for 20 minutes, then reduce the temperature to 160°C and cook for a further
26 Easy Food
SEPTEMBER 2017
What's in season? EASY RECIPES USING THE BEST OF THIS MONTH'S FRESH, SEASONAL INGREDIENTS
28-40 IN THIS SECTION
HERB YOUR ENTHUSIASM P28
We're bringing our cooking to the next level with fresh, flavoursome herbs
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GET IT FROM THE GARDEN P36 Make the most of the season's bounty of fresh produce with these simple recipes
Easy Food 27
loves ROSEMARY
❤ LAMB ❤ POTATOES ❤ MARINADES & OILS ❤ EGGS ❤ FISH ❤ POULTRY ❤ PORK ❤ TOMATOES ❤ ONIONS ❤ ORANGES ❤ BREADS
28 Easy Food
SEPTEMBER 2017
what’s in season? fresh herbs
Herb YOUR
ENTHUSIASM We’re heading to Scarborough Fair to bring our cooking to the next level with fresh, flavoursome herbs Rosemary is indigenous to the Mediterranean, but is a sturdy herb and can easily be grown in Ireland. Rosemary is one of the most aromatic of all the herbs, and has a strong lemon-pine flavour that pairs especially well with lamb, garlic and olive oil. Rosemary is a nice addition to focaccia, tomato sauces, pizza and pork.
Rosemary and roasted garlic bread Makes 1 loaf
For the roasted garlic: 1 head of garlic Extra-virgin olive oil, for drizzling For the bread: 1½ tsp active dry yeast 200ml warm water 2 tsp sugar 3 tbsp extra-virgin olive oil, plus extra for brushing and serving 320g strong white flour 1½ tsp fine salt 1 tbsp fresh rosemary leaves, finely chopped, plus extra for sprinkling ¼ tsp black pepper ½ tsp dried oregano Coarse sea salt, for sprinkling 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Slice the top off the head of garlic, making sure to slice through the top of every clove. Place on a large square of tin foil and drizzle generously with extra-virgin olive oil. Wrap the garlic up in the tin foil, place on a baking tray and bake in for 30 minutes. Remove from the oven and allow to cool, then squeeze the cloves from their skins.
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3 In a large jug, combine the yeast with the warm water. Stir in the sugar, then allow to sit for 10 minutes or until it foams. 4 Stir in the olive oil, then add the flour and salt. Knead for 10 minutes, either by hand or in a stand mixer fitted with a dough hook. 5 Add the rosemary, black pepper and oregano, then knead for another five minutes. Gently knead in the roasted garlic cloves by hand for just one minute. The dough should have come together well at this point, but will still be slightly sticky. 6 Place the dough into a well-oiled bowl, turning in the bowl a few times to coat the dough. Cover tightly with cling film and place in a warm, draft-free place for about one hour or until the dough has doubled in size. 7 Knock back the dough and shape into a rough loaf. Place in a well-oiled loaf tin and use the tip of a sharp knife to slash a line in the top. Or, shape into a large disc on a tray. Set aside for another hour or until doubled in size again. 8 Preheat the oven to 190˚C/170˚C fan/gas mark 5. 9 Gently rub the dough with olive oil and sprinkle with coarse sea salt and a little more rosemary. 10 Place the dough on the middle shelf. Pour about two inches of cold water into a second loaf tin and place on the bottom shelf. Bake for 25-30 minutes, then increase the oven temperature to 220˚C/200˚C fan/gas mark 7. Bake for another five minutes or just until the top is light golden brown, taking care not to over-bake. 11 Serve warm with good-quality olive oil for dipping. Per Serving 179 kcals, 6.1g fat (0.9g saturated), 27.2g carbs, 0.9g sugars, 4.4g protein, 1.6g fibre, 0.34g sodium
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Dried vs fresh
Dried herbs work best if they’re added during cooking so their flavour has time to infuse the whole dish. Remember that dried herbs do go off; if you open a jar and can’t smell that herby aroma, it’s time to replace it! Fresh herbs are best when used to finish a dish — add thyme just before a soup is ready, or sprinkle basil over the top of a freshly-baked pizza. This way the flavours are still fresh and bright. It’s definitely worth buying fresh herbs for salads, for quick herby sauces such as pesto or when making special-occasion dishes. Fresh and dried herbs can easily be substituted for one another. Dried herbs have a more concentrated flavour than fresh, so a good rule of thumb is to use twice the amount of fresh as dry; for example, if a recipe calls for one teaspoon of dried thyme, use two teaspoons of fresh thyme.
FUN FACT
During the Tudor era in England, rosemary symbolised fidelity, loyalty and love, and it was traditional for brides to present sprigs of rosemary to their bridegrooms. Rosemary was added to the wine for the marriage celebration, which was then used to toast the happy couple. Rosemary was so strongly associated with fidelity that if a man was indifferent to its aroma, it was believed that he was incapable of true love.
Easy Food 29
Tabbouleh Serves 6-8
140g bulghur wheat 220ml boiling water Juice of 2 lemons 4 tbsp olive oil Salt and black pepper 1 red onion, thinly sliced Generous handful of fresh flat-leaf parsley, chopped Small handful of fresh mint leaves, chopped 1 cucumber, deseeded and chopped 200g cherry tomatoes, halved 1 Place the bulghur in a large bowl. Pour in the boiling water and add the lemon juice, olive oil and about one teaspoon of salt. Stir, then leave to stand at room temperature for about one hour.
30 Easy Food
2 Add the remaining ingredients and season to taste with salt and black pepper. Stir to mix well, then cover and refrigerate for at least two hours to allow the flavours to merge. Per Serving 146 kcals, 8.4g fat (1.2g saturated), 17.4g carbs, 3.8g sugars, 2.8g protein, 1.5g fibre, 0.009g sodium
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FUN FACT
The name parsley comes from the Ancient Greek for “rock-celery,” as it grew on rocky hillsides in Greece. Although the Greeks did not use parsley in cooking, it was revered as a symbol of death and as a funeral herb. According to legend, parsley sprang up where the blood of the Greek hero Archemorus was spilled when he was eaten by serpents.
Parsley can go in just about every dish
you cook, as its mild, grassy flavour allows other ingredients to shine through. Flat-leaf parsley is preferred for cooking, as it stands up better to heat and has more flavour, while the milder curly parsley is mainly used as a garnish; however, these are not hard and fast rules, and they can be used interchangeably. Persillade is a French-invented mixture of chopped parsley and garlic, and is fantastic sprinkled over steaks, lamb, chicken, fish or vegetables. Add lemon zest to make gremolata, the Italian version.
loves PARSLEY
❤ FISH ❤ VEGETABLES ❤ SALAD ❤ RICE ❤ SOUP ❤ STEWS ❤ MEATBALLS ❤ PESTO ❤ SAUCES ❤ MARINADES
SEPTEMBER 2017
what’s in season? fresh herbs
MAKE IT YOURS: If you’re more of a carnivore, fry chopped bacon, pancetta or crumbled sausage meat until golden and add to the pasta dish.
Sage is native to the northern Mediterranean
coast. Sage has long, narrow, fuzzy leaves, and a peppery flavour with hints of lemon and mint. Sage is fantastic in stuffing, and works especially well with pork dishes. Be careful not to overdo it, as its strong flavour can quickly overpower a dish.
Pappardelle with sage brown butter Serves 2
200g pappardelle pasta 70g butter 20 fresh sage leaves Juice of ½ a lemon Salt and black pepper To serve: Parmesan, grated Rocket salad 1 Bring a large pot of salted water to a boil. Add the pappardelle and cook according to the package instructions until al dente. 2 Meanwhile, melt the butter in a small pan over a medium-low heat. Cook for 1-2 minutes until lightly golden. Add the sage to the pan and let it sizzle for a few seconds, then turn off the heat. Squeeze the lemon juice into the pan, season with black pepper and swirl to combine, then remove from the heat. 3 Drain the pasta, reserving about 60ml of the cooking liquid. 4 Return the pasta to its pot and place it on the stove over a medium-low heat. Pour the reserved cooking liquid over the pasta, then pour the sage brown butter over the top. Cook for one minute, stirring constantly, until the sauce nicely coats all of the pasta. 5 Divide between serving bowls and top each one with freshly grated Parmesan, cracked black pepper and salt. Serve immediately with a simple rocket salad.
Per Serving 659 kcals, 30.8g fat (19g saturated), 72.3g carbs, 5.1g sugars, 22.6g protein, 5.5g fibre, 0.503g sodium
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loves SAGE
FUN FACT
Sage was one of several herbs used to protect against the Black Death in 14th century Europe. The herb was also used to treat a wide range of health problems, including rheumatism, digestive problems, fevers, liver disease and epilepsy.
❤ MEATS ❤ SAUSAGE ❤ CHEESY & CREAMY SAUCES ❤ SWEET & SAVOURY BREADS ❤ STUFFING ❤ BEANS ❤ ONIONS ❤ POTATOES ❤ RISOTTOS ❤ TOMATO SAUCES
Easy Food 31
loves THYME
❤ SOUPS & STEWS ❤ MEAT ❤ POULTRY ❤ ONIONS ❤ POTATOES ❤ STUFFING ❤ MARINADES ❤ STONE FRUITS
Thyme is one of the most important herbs of the European kitchen, and pairs well with many others, particularly rosemary, parsley, sage and oregano. Its earthiness is ideal with pork, lamb, duck, or goose, and it’s much beloved in Cajun and Creole cooking. It’s also the primary component of Caribbean jerk seasonings. Because the leaves are so small, they often don’t require chopping.
Chicken with thyme, goat’s cheese and bacon Serves 4
1 tbsp fresh thyme leaves, plus extra for sprinkling 1 tbsp honey 200g soft goat’s cheese 4 chicken fillets 12 streaky bacon rashers 200g cherry tomatoes 4 garlic cloves, crushed Black pepper Olive oil, for drizzling To serve: Roasted potato cubes Broccoli
32 Easy Food
1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 In a bowl, stir together the thyme, honey and goat’s cheese. 3 Cut a pocket into the side of each chicken fillet, being careful not to cut all the way through. Stuff one quarter of the goat’s cheese into each chicken fillet. 4 Lay three streaky bacon rashers side by side on the chopping board, overlapping slightly. Place one of the chicken fillets at the end closest to you, then wrap up tightly in the bacon. Secure with a cocktail stick and place into a baking dish. Repeat with the remaining fillets and bacon. 5 Scatter the cherry tomatoes around the wrapped chicken. 6 Sprinkle crushed garlic and some extra thyme over the tops of the chicken fillets. Season with plenty of black pepper (the bacon provides enough salt). Drizzle everything with a little olive oil.
7 Bake for 30-35 minutes until the chicken is completely cooked throughout and the bacon is crispy and golden. 8 Serve with roasted potatoes, broccoli and a drizzle of the juices from the pan. Per Serving 650 kcals, 42.7g fat (15.7g saturated), 24.2g carbs, 9.1g sugars, 41.4g protein, 1.9g fibre, 1.918g sodium
FUN FACT
Fairies are said to love thyme. In France and England, people often created a bed of thyme to attract fairies and make them feel at home in the garden. Oberon, the king of the fairies in Shakespeare’s “A Midsummer Night’s Dream”, says, “I know a bank where the wild thyme blows,” referring to the bed of thyme in which Titania, the fairy queen, sleeps.
SEPTEMBER 2017
100% IRISH
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€5.95 r fe
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35.95 UK £5.4 SPR ING 5 201 7
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Easy Food 33
A
BACK-TO-SCHOOL
treat!
34 Easy Food
SEPTEMBER 2017
Strawberry cream cheese French toast roll-ups
1
2
Serves 6
PREP TIME: 20 minutes 12 slices of white bread ½ x 180g package of Philadelphia Greek Style Cream Cheese 60g strawberry jam 250g strawberries, de-stemmed and sliced 2 eggs 2 tbsp milk ½ tsp ground cinnamon 1 tsp vanilla extract 1 tbsp butter To serve: Icing sugar (optional) Maple syrup (optional)
3
4
5
6
1 Slice off the crusts from the bread. 2 Roll each slice flat with a rolling pin. 3 Spread some cream cheese over each slice. Spread over some of the jam and top with fresh strawberries. 4 Roll up the bread into a log. Repeat with the remaining slices. 5 Whisk together the eggs, milk, cinnamon and vanilla in a bowl. 6 Heat the butter in a frying pan over a mediumhigh heat. Dip each roll in the egg mixture, shaking off any excess. Cook in the pan for a few minutes per side until golden brown. Serve hot with a drizzle of maple syrup. Per Serving 182kcals, 9.4g fat (5.1g saturated), 19.5g carbs, 3.3g sugars, 4.8g protein, 1.4g fibre, 0.205g sodium
For more delicious recipes, visit www.philadelphia.ie
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Easy Food 35
Shane Smith
M
aster pastry chef Shane Smith has nearly 20 years’ experience working in some of the world’s most celebrated pastry kitchen, and the Co. Cavan native is currently Head Pastry Chef and Head of Product Development at Airfield Estate in Dundrum, Co. Dublin. Shane’s love of the culinary arts started at a young age and he was inspired by his two grandmothers, who were both avid bakers. He has fond childhood memories of sitting at the kitchen table, enthralled by the process of turning a mixture of ingredients into soda bread, tea brack and delicious jam tarts. www.chefshanesmith.ie @ShaneSmith83
Carrot and cardamom celebration cake Serves 10 “This beautiful, rustic cake is one of my all-time favourites. The pairing of the carrots, cardamom and cream cheese is a match made in heaven.” For the cake: 6 medium eggs 320g caster sugar 320g ground almonds ½ tsp ground cardamom 35g cornflour 35g baking powder 80g walnuts, chopped, plus extra for decorating 320g carrots, peeled and grated (reserve the green tops for decorating) For the icing: 300g unsalted butter, at room temperature
36 Easy Food
Recipes ges and ima f o y courtes ne a h Chef S h it m S
GET IT FROM
the garden
Make the most of the season’s bounty of fresh produce with these simple recipes 300g icing sugar A dash of vanilla extract ½ tsp ground cardamom 100g cream cheese 1 Preheat the oven to 160˚C/140˚C fan/gas mark 3. Grease two 20cm round cake tins and line with parchment paper. 2 Combine all of the ingredients for the cake and stir until it forms a soft batter. 3 Divide the batter between the two tins and bake for 35-40 minutes until a skewer inserted into the centre comes out clean. Leave to cool in the tins for 10 minutes, then
transfer to a wire rack to cool completely. 4 To make the icing, beat the butter, sugar, vanilla and cardamom until light and fluffy. 5 Add the cream cheese and beat to combine; do not over-mix at this point. 6 Spread one of the cooled cakes with some of the icing, then top with the other cake. Spread the top and sides with the remaining icing and decorate with chopped walnuts and carrot tops. Per Serving: 1576 kcals, 51.4g fat (20g saturated), 174g carbs, 159.1g sugars, 29.3g protein, 52.9g fibre, 1.588g sodium
SEPTEMBER 2017
what’s in season? fresh cooking
Courgette and smoked bacon gnocchi Serves 4 “This dish is packed with flavour, quick to prepare and is surprisingly light. Don’t let the homemade gnocchi throw you — it’s actually so simple to make!” For the gnocchi: 500g potatoes, washed, dried and pierced with a fork 1 medium egg 175g plain flour Pinch of salt For the sauce: 100ml rapeseed oil 150g smoked Irish bacon, chopped 2 courgettes, sliced into matchsticks 1 shallot, chopped 1 garlic clove, crushed A small handful of fresh parsley, chopped 40g Parmesan, grated 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Bake the potatoes directly on an oven rack for one hour, or until tender when pierced with a fork. 2 Remove from the oven and peel while they’re still slightly warm. Mash or put through a ricer to remove any lumps. 3 Dush a work surface with flour and salt. Place the potatoes on the surface and make a well in the centre. Add the egg and mix, adding more flour if needed but stopping once a soft dough is formed. 4 Divide the dough into four parts and shape each into a log. Slice each log into 1cm pieces. Set aside on a floured tray. 5 Heat half of the oil in a medium frying pan over a medium heat. Add the bacon and cook for two minutes or until it begins to crisp. Add the courgettes, shallots and garlic and cook for 3-4 minutes until tender. 6 Bring a pot of salted water to the boil. Add the gnocchi in batches; cook for two minutes or until the gnocchi rise to the top of the pot. Remove from the water and leave to drain. Repeat with the remaining gnocchi. 7 Add the cooked gnocchi to the bacon mixture. Add the parsley and mix gently. 8 Top with Parmesan and drizzle with some rapeseed oil before serving. Per Serving 743 kcals, 43g fat (8.7g saturated), 59g carbs, 3.6g sugars, 26.9g protein, 5.8g fibre, 1.041g sodium
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Easy Food 37
38 Easy Food
SEPTEMBER 2017
what’s in season? fresh cooking
Rosemary challah bread with blackberry jam Serves 10 “A bread that is just as enjoyable to look at as it is to eat, this enriched loaf is delicious when eaten fresh from the oven or toasted with a spoon of this moreish blackberry jam.” 200ml warm water 5g dried yeast 90g caster sugar 580g strong flour ½ tbsp salt 2 medium eggs 60ml sunflower oil 60g butter 1 tbsp rosemary, chopped For the topping: 1 egg, beaten with 1 tbsp whole milk For the blackberry jam: 300g blackberries 250g caster sugar 1 cinnamon stick Juice of ½ an orange 1 Mix the water, yeast and one teaspoon of the sugar together in a small bowl. Set aside for about 15 minutes. 2 In a mixer fitted with a dough hook, mix the four, remaining sugar and salt. 3 Add the yeast mixture and mix on a low speed for three minutes. Add the eggs and oil and mix again to combine. 4 Add the butter and rosemary, then mix on medium speed for eight minutes. If you don’t have an electric mixer with a dough hook, you can do this by hand; just knead the dough on a floured surface for about 10 minutes until it is smooth and elastic. 5 Transfer the dough to a clean, greased bowl. Cover with a tea towel and leave in a warm place for one hour or until it has doubled in size. 6 Use your fist to knock back the dough, then transfer it to a floured surface and knead again. 7 Divide the dough into three equal parts and roll each one out to form a long rope, each about 38cm long. 8 Gather the three ropes and squeeze them together at the top. Plait the ropes and squeeze then again at the bottom to seal. 9 Transfer the plait to a baking tray dusted with flour. Cover again with a tea towel and leave it for about an hour, or until doubled in size. 10 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Brush the loaf with the egg mixture and bake
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for 30-35 minutes until golden brown. Leave on a wire rack to cool. 11 Place all of the ingredients for the blackberry jam in a large saucepan over a low heat. Heat gently until the sugar has dissolved. 12 Increase the heat and bring the mixture to a boil. Cook for 20 minutes, stirring continuously to prevent sticking. 13 Remove the cinnamon stick, then carefully transfer the jam to sterilised jars. The jam will last for 12 months. Per Serving 451 kcals, 12.8g fat (4.1g saturated), 80.3g carbs, 35.6g sugars, 8.7g protein, 3.6g fibre, 0.403g sodium
Green tomato relish Makes 1.5kg “This is easily the best recipe for green tomato chutney; it’s perfect for using up those last few green tomatoes that just won’t ripen for you! This is packed full of flavour and is perfect paired with cheese or any sandwich filling.” 1.5kg green tomatoes 200g onions, finely chopped Salt and black pepper 200g dark brown sugar 500ml apple cider vinegar
200g cooking apples, peeled, cored and chopped 250g sultanas ¼ tsp ground cardamom ¼ tsp ground ginger 1 Roughly chop the tomatoes, leaving the skin on. Place them in a large bowl with the onions and some salt. Mix and leave to sit at room temperature overnight. 2 The next day, combine the sugar and cider vinegar in a large pot over a medium-high heat. Bring to the boil, stirring, until the sugar has dissolved. 3 Add the apples and sultanas and simmer for 10 minutes until softened. 4 Strain the tomatoes and onions, discarding the excess liquid. Do not rinse the tomatoes. 5 Place tomatoes and onions into the pot along with the cardamom, ginger, salt and black pepper. 6 Stir to combine and bring to a gentle simmer. Cook for 45 minutes, stirring to avoid any burning, until thickened. 7 Transfer the mixture to sterilised jars and keep sealed for up to six months. Per Serving 108 kcals, 0.3g fat (0g saturated), 25.7g carbs, 21.9g sugars, 1.2g protein, 2.3g fibre, 0.011g sodium
x Easy Food 39
Baked honey plums with oatmeal crumble and Mascarpone Serves 4 “These warm, tender plums filled with creamy Mascarpone and topped with crunchy oat crumble are so easy to pull together.” 6 plums, halved and stoned 250g marscapone cheese 2 tbsp honey For the crumble: 25g plain flour 15g oats 25g brown sugar 30g butter 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Rub all of the ingredients for the crumble together in a large mixing bowl. 2 Place the plums in a roasting tray, cut-side up. Spoon some mascarpone into the centre of each plum and drizzle with honey. Sprinkle some of the crumble mixture over the top of each. 3 Bake for 30 minutes, or until the plums are tender and the crumble is golden brown. Per Serving 459kcals, 33.5g fat (19.5g saturated), 34.1g carbs, 25.2g sugars, 6.5g protein, 1.9g fibre, 0.068g sodium
40 Easy Food
SEPTEMBER 2017
larder luck TURN TO YOUR STORECUPBOARD TO MAKE MEALS IN MINUTES
42-58 IN THIS SECTION
MAKE LUNCH FUN! P42
These clever lunchboxes are guaranteed to make any eater a happy one!
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HEART-Y FAVOURITES P48 These heart-healthy dishes are perfect for a quick and easy meal
GOING COCONUTS P50 Have a go at these simple yet healthy meal ideas
BREADY OR NOT P54
Make the most of Irish bread with these creative and tasty recipes
Easy Food 41
MAKE
LUNCH FUN! These creative lunchboxes are guaranteed to make every eater a happy one!
42 Easy Food
SEPTEMBER 2017
larder luck lunchboxes
SCHOOL FOR SPACE EXPLORERS ¬ Cut two slices of wholemeal bread to make the rocket. Fill with Dairygold Dressings Roasted Garlic, Denny All Natural Ingredients Crumbed Ham and Denny Slow Cooked Chicken Slices, trimmed to fit the rocket’s shape. ¬ Fan out slices of Denny All Natural Ingredients Crumbed Ham and strawberries to make the flames. ¬ Slice two pieces of pineapple to make the wings of the rocket. ¬ Top with small rounds of cucumber and blueberries to make windows. Top the cucumber slices with Scoffies. ¬ Stamp out some shapes of stars and moons from Charleville Crafty Creations Oak Smoked Cheese and Charleville Mature Red Cheddar.
SCHOOL FOR DEEP SEA DIVERS ¬ Slice a bagel in half crossways and down the centre. Fill with Dairygold Deli Dressing Roasted Garlic, Denny All Natural Ingredients Crumbed Ham, Charleville Crafty Creations Oak Smoked Cheese and crunchy lettuce. ¬ Cut out arms from Denny All Natural Ingredients Crumbed Ham and Charleville Crafty Creations Oak Smoked Cheese. ¬ Add a dollop of Dairygold Deli Dressing Roasted Garlic for the eyes and top with bits of Scoffies. ¬ Add sticks of red pepper to make the legs. ¬ Serve on a “sea” of fresh blueberries, fish crackers, strawberry stars and bits of chopped lettuce.
Easy Food RECOMMENDS
For over 30 years, the deliciously creamy taste of Dairygold has been spreading straight from the fridge, giving you an extra minute for the moments that matter to you. Now Dairygold has launched Dairygold Deli — a unique blend of rich creamy mayo and yoghurt that will liven up your lunch! It’s available in four delicious flavors: Original, Roasted Garlic, Sundried Tomato & Basil and Smokey Chipotle, and all with up to 85% less fat than traditional mayo! www.dairygold.ie YourDairygold
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Easy Food 43
44 Easy Food
SEPTEMBER 2017
larder luck lunchboxes
SCHOOL FOR ROBOT BUILDERS ¬ Cut the edges off a slice of wholemeal bread; reserve a small square to make the robot’s head. ¬ Spread Dairygold Original over the larger piece of bread and top with a Denny Slow Cooked Turkey slice, trimmed to fit. ¬ Use small biscuit cutters to stamp out wheels, cogs and the mouth from carrots and slices of Charleville Crafty Creations Maasdam and Charleville Mature Red Cheddar. Use olive slices for the eyes. ¬ Cut carrot sticks to make arms, and use the ends of Cheestrings for the legs. ¬ Top the eyes and some of the cogs with pieces of Scoffies. ¬ Cut cherry tomatoes in half and use for the ears and robot buttons.
Easy Food RECOMMENDS
Right from the brand beginning in 1820, Denny has been at the forefront of delivering products that consumers love, turning it into the iconic brand that is today. Denny believes that nature provides the best ingredients so that’s all they use to cure their deli-style ham — sea salt, rosemary and celery. And they are the only ones in Ireland who can say that! www.denny.ie dennysince1820
SCHOOL FOR SUPERHEROES ¬ Slice a wholemeal bagel in half and place it cut-side down. ¬ Use a biscuit cutter to stamp a round out of a slice of Charleville Crafty Creations Oak Smoked Cheese and place on top of the bagel. ¬ Use various biscuit cutters to stamp out a layer from each: a wholemeal tortilla; a white tortilla; and two slices of Denny All Natural Ingredients Traditional Ham. Layer these on top of the cheese. ¬ Add a tomato slice on top of the ham and top with a star cut out from a tortilla. ¬ Cut a paper muffin tin liner into a fanned cape and place around a Cheestring. Use edible ink to draw a face to make a superhero. ¬ Add a Charleville Crafty Creations Cubed Cheese onto the top of a pretzel stick to make a hammer for the superhero.
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Easy Food 45
SCHOOL FOR DINOSAUR HUNTERS • Place a dinosaur-shaped stencil on top of two slices of white bread. Trim around the stencil to make two heads and bodies. Trim two small squares of the crust to make the dinosaur’s feet. Alternatively, use a dinosaur-shaped biscuit cutter to stamp out a dinosaur shape from two slices of bread. • Fill the sandwich with Denny Slow Cooked Chicken Slices, Charleville Crafty Creations Emmental and Regato and Dairygold Deli Dressing Tomato & Basil. • Trim thin pieces of carrots into triangles
46 Easy Food
to make the spikes for the back. Do the same with slices of red and yellow peppers to make the spikes for the head and the teeth. • Add a small drop of Dairygold Deli Tomato & Basil for the eye and top with a piece of Scoffies. • Serve it with steamed broccoli spears on a bed of Charleville Crafty Creations Emmental and Regato. • Stamp out a sun from a slice of Charleville Mature Red Cheddar.
SEPTEMBER 2017
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HEART-Y
favourites
These heart-healthy dishes are perfect for a quick and easy meal
Salmon fish cakes Makes 4 1 x 170g tin of John West Pink Salmon Skinless & Boneless, drained 1 tsp fresh dill, chopped Zest of ½ a lemon 150g mashed potato, chilled 1 egg, beaten with a splash of milk 2 tbsp plain flour 50g breadcrumbs 2 tsp sunflower oil For the tartare sauce: 2 tbsp mayonnaise Juice of 1 lemon
48 Easy Food
1 tsp capers, chopped 2 gherkins, finely chopped ½ tsp fresh dill, chopped 1 Stir together the John West Pink Salmon, dill, lemon zest and mashed potato in a large mixing bowl. 2 Divide the mix into four balls and shape each into a fishcake. Place on a plate and refrigerate for 15 minutes. 3 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Place the egg, flour and breadcrumbs into three separate bowls. Dust each fishcake in flour until completely coated. Then, dip the
fishcakes into the eggs and roll each in the breadcrumbs to coat. 4 Heat the oil in a non-stick frying pan over a medium-high heat. Cook the fishcakes for about two minutes per side until browned, then transfer to a baking tray and bake in the oven for 10 minutes to heat through. 5 Mix all the ingredients for the tartare sauce in a bowl. Serve the fishcakes with a spoonful of tartare sauce. Per Serving 244kcals, 10.9g fat (1.8g saturated), 24g carbs, 5.1g sugars, 12.7g protein, 1.5g fibre, 0.405g sodium
larder luck heart healthy
Fresh Greek sardine salad Serves 2-4 1 x 120g tin of John West Sardines In Sunflower Oil, drained 55g black olives (preferably kalamata) 140g cherry tomatoes, halved 85g Feta, diced ½ a cucumber, deseeded and diced 2-3 tbsp olive oil 1 tbsp white wine vinegar Salt and black pepper 1 Place the sardines in a bowl and break them up gently with a fork. 2 Add the olives, tomatoes, Feta and cucumber. Drizzle with olive oil and white wine vinegar and mix gently. Season to taste with salt and pepper before serving. Per Serving 255kcals, 20.7g fat (5.6g saturated), 8g carbs, 2.3g sugars, 11.5g protein, 2.8g fibre, 0.861g sodium
Asian style salmon stacks Serves 4 1 medium ripe avocados, diced Juice of ½ a lime 1 large tomato, diced
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½ a small red onion, finely diced A pinch of salt A dash of toasted sesame oil 2 x 80g pots of John West Infusions Salmon Teriyaki 2 tbsp black sesame seeds, toasted To serve: Fresh coriander, chopped 1 You will need a 6cm diameter, 7.5cm high circular ring mould (or you can use the same size ring-pull sweetcorn tin that has been opened at both ends and rinsed out). 2 Place the diced avocado in a mixing bowl. Add half of the lime juice, diced tomato, red onion, salt and a dash of oil and mix gently, ensuring some of the avocado remains chunky. 3 Place the ring mould on the plate on which you’re going to serve the tuna stack. 4 Spoon half of the avocado mixture inside the mould, pressing down and smoothing with the back of a spoon. 5 Next, add a pot of John West Infusions Salmon Teriyaki and again press down and smooth with the back of a spoon. Cover the top surface with half of the toasted sesame seeds. 6 Gently press down on the top while slowly removing the mould to reveal the stack. 7 Repeat the layering process with the remaining ingredients to form a second tuna stack.
Easy Food RECOMMENDS
John West has always been well known for the quality of its fish, and the flavour-packed John West Infusions range is now helping you to be even more creative in the kitchen. Succulent tuna and salmon are infused with carefully selected herbs and spices, then packed in handy re-sealable No-Drain packs, which means they’re as neat and easy to use as they are tasty and delicious.
8 Finish each stack with a sprig of coriander, a small dash of sesame oil and the remaining lime juice. Serve immediately. Per Serving 386kcals, 29.2g fat (5.5g saturated), 15.9g carbs, 3.7g sugars, 20g protein, 9.3g fibre, 0.125g sodium
x Easy Food 49
Going
coco-nuts! Have a go at these simple, healthy meal ideas
50 Easy Food
SEPTEMBER 2017
larder luck healthy recipes
Curried roast potato salad with avocado Serves 4-6 1½ tbsp curry powder 2 tbsp Cocowel Organic Coconut Blossom Sugar Pinch of cayenne Salt and black pepper 800g potatoes, sliced into 1cm rounds 2 tbsp Frontier Foods Avocado Oil To serve: 1 avocado, pitted and chopped Fresh coriander, chopped Lime juice 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 In a small bowl, stir together the curry powder, sugar, cayenne and some salt and black pepper. 3 Place the potato slices in a large sealable bag and add the avocado oil and the spice mixture. Seal the bag and squash with your hands until the potato slices are completely coated in oil and spices. 4 Spread out the potato slices on two large baking trays. 5 Bake for 25 minutes, then flip the slices over. Return to the oven for another 10-15 minutes or until golden and crisp. 6 Remove from the oven and transfer to a serving platter. Allow to cool for 1015 minutes, then top with the chopped avocado, some fresh coriander and a generous squeeze of lime juice. Per Serving 204kcals, 8.1g fat (1.7g saturated), 32.5g carbs, 5.7g sugars, 3.7g protein, 7.6g fibre, 0.51g sodium
x
Decadent brownies Makes 6 40g Cocowel Organic Coconut Flour 50g cocoa powder 150ml Cocowel Organic Coconut Oil, melted, plus extra for greasing 3 eggs, at room temperature 120ml Jakemans Maple Syrup 1 tsp vanilla extract Pinch of salt 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and grease a 15cm square baking tin with melted coconut oil. 2 Place all of the ingredients in a large bowl
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and stir to combine evenly. Pour the batter into the prepared baking dish. 3 Bake for 18 minutes or until a skewer inserted into the centre comes out with a few moist crumbs. 4 Allow to cool for 30-40 minutes, then slice into six pieces. 5 Store in an airtight container.
Per Serving 352kcals, 27.3g fat (22.1g saturated), 27g carbs, 17g sugars, 5.6g protein, 5.2g fibre, 0.075g sodium
x
Easy Food RECOMMENDS
Cocowel’s range of high-quality sugars, flour and oil are all derived from coconuts, coconut flower and the coconut tree. Coconut flour is high in fibre, protein and healthy fats, is free from wheat and has a low score on the glycaemic index. Coconut sugar also scores low on the glycaemic index scale and doesn’t go through the refining process as most commercially available sugars do. Check out the range of healthy products available at www.frontierfoods.ie.
Easy Food 51
Coconut flour pizza base Makes 1 pizza (serves 2) 45g Cocowel Organic Coconut Flour 60g Parmesan, grated 2 tbsp ground flaxseed or ground almonds 4 large eggs 1 tbsp olive oil 1 tsp garlic powder ¼ tsp salt ¼ tsp cream of tartar 1 tsp Italian seasoning 90g Mozzarella, grated
mark 5. Grease a large baking tray with oil or line with a silicone mat. 2 Place all of the ingredients except for the Mozzarella into a food processor and whizz to combine. Add the Mozzarella and pulse until just combined. 3 Bake for 20-25 minutes or until the top is lightly browned. Remove from the oven and top with your favourite tomato sauce and pizza toppings. 4 Bake the pizza for 10-12 minutes, then slice and serve. Per Serving 488kcals, 33.1g fat (13.1g saturated), 18.6g carbs, 3.1g sugars, 31.8g protein, 9.9g fibre, 0.832g sodium
1 Preheat the oven to 190˚C/170˚C fan/gas
52 Easy Food
SEPTEMBER 2017
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54 Easy Food
SEPTEMBER 2017
larder luck bread
BREADY
or not
Make the most of Irish bread with these creative recipes
National Bread Week is from 11-17 September! Recipes courtesy of National Bread Week. For more information, visit www.nationalbreadweek.ie
Salmon with crunchy tarragon crumb Serves 4 3 slices of medium wholemeal bread 50g walnuts 4 spring onions, sliced 3 sprigs tarragon, leaves only Salt and black pepper 4 salmon fillets Olive oil 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6 and grease a baking tray. Place the bread, walnuts, spring onions, tarragon and seasoning in a food processor and blitz to give a coarse crumb. 2 Press onto the salmon fillets and place on the tray. Drizzle with oil and bake for 20 minutes until the topping is golden and salmon is cooked throughout. Per Serving 489kcals, 19.9g fat (2.4g saturated), 33g carbs, 2.5g sugars, 45.6g protein, 6.1g fibre, 0.456g sodium
MAKE IT YOURS: bs for Try any other fresh her o pork ont ss pre or , mb cru the ts. fille n chops or chicke
Cinnamon French toast sticks Serves 1-2 25g caster sugar ½ tsp ground cinnamon
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1 large egg 2 tbsp milk 2 slices of white batch bread 1 tbsp oil or butter To serve: Fresh pineapple and mango, sliced 1 Stir the sugar and cinnamon together in a bowl and set aside. 2 Whisk the egg and milk in a bowl. Dip the bread in the mixture until all the liquid has
been absorbed. 3 Heat the butter or oil in a frying pan over a medium-high heat. Fry the French toast for two minutes per side until golden brown. 4 Cut each slice into six sticks and roll in the cinnamon-sugar mixture until evenly coated. 5 Serve with sticks with slices of fresh pineapple and mango. Per Serving 635 kcals, 24.2g fat (3.7g saturated), 87.3g carbs, 26.8g sugars, 17.3g protein, 3.1g fibre, 0.085g sodium
Easy Food 55
Top tip:
ing Try add of h s a d a tershire s e rc o W the sauce to a tr x e r mix fo flavour.
56 Easy Food
SEPTEMBER 2017
larder luck bread
Irish rarebit Serves 4 15g butter 200g mature Irish Cheddar, grated 1 tbsp plain flour 1 tsp wholegrain mustard 4 tbsp Guinness 1 tbsp chopped parsley, plus extra for serving 4 slices white batch bread
Top tip: rian
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1 Combine the butter, Cheddar, flour, mustard and Guinness in a small saucepan and heat gently, stirring until melted. Cook for 1-2 minutes, stirring until thickened. Season with black pepper and allow to cool before stirring in the parsley. 2 Toast one side of the bread under the grill. Spread the untoasted side with the rarebit mixture. 3 Place under a preheated grill for 2-2½ minutes until golden. Sprinkle with extra parsley to serve.  Per Serving 415 kcals, 23.2g fat (12.8g saturated), 32.1g carbs, 0.3g sugars, 18.1g protein, 1.5g fibre, 0.425g sodium
Quick soda bread pizzas Serves 4 8 slices of Irish brown soda bread 1 x 227g tin of chopped tomatoes 1 tbsp tomato purée 180g button mushrooms, halved 75g Cheddar and Mozzarella mix, grated 60g pepperoni, sliced To serve: Basil leaves 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Place the bread on a large baking tray and bake for 10 minutes. 2 Meanwhile, combine the tomatoes and tomato purée in a small saucepan and cook for four minutes, stirring occasionally, until thickened. 3 Spread the bread with the tomato mixture, top with the mushrooms and sprinkle over the cheese. Arrange the pepperoni slices on top. Bake for 15 minutes until golden. 4 Garnish with basil leaves before serving. Per Serving 331 kcals, 15g fat (6.2g saturated), 36.2g carbs, 7.2g sugars, 17.4g protein, 5.8g fibre, 0.810g sodium
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Easy Food 57
Baked eggs in baskets Makes 6 6 slices of medium white bread 35g butter, at room temperature 1 tbsp crème fraîche 2 slices of ham, torn into small pieces 6 eggs 1 tbsp Parmesan, grated 1 Press the bread slices with a rolling pin and spread one side with the softened butter. 2 Cut each in half and press two pieces into a hole of a muffin tin, butter-side down. Repeat this to make six baskets. 3 Spoon the crème fraîche into the baskets. Top each one with some torn ham and crack an egg into each. 4 Sprinkle with a little grated Parmesan and bake for 18-20 minutes or until the whites have just set but with a slight wobble. Per Serving 374 kcals, 12.5g fat (5.9g saturated), 47.6g carbs, 4g sugars, 18.2g protein, 2.7g fibre, 0.861g sodium
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SEPTEMBER 2017
what 's for dinner? FEEDING YOUR FAMILY, MADE EASY!
60-82 IN THIS SECTION
WEEKLY MENU PLANNER P60
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 P72
Local butcher Michael Fleming fills us in on how to get the most bang for our bucks
FOWL PLAY P74
Everyone's favourite dinner option just got an upgrade!
15 WAYS WITH SCHOOL ESSENTIALS P80 Healthy breakfasts, school lunches and afternoon snacks for the year ahead
Easy Food 59
Weekly
MENU PLANNER
Keep it simple, keep it quick with our tasty midweek meals
60 Easy Food
SEPTEMBER 2017
what's for dinner? weeknight meals
Monday Baked eggs with tomatoes, crunchy croutons and Feta Serves 4 1 demi baguette, slightly stale if possible, cut into cubes 4 tbsp extra-virgin olive oil Salt and black pepper 6 garlic cloves, thinly sliced 1½ tbsp fresh oregano, chopped 1 tbsp tomato purée Pinch of sugar 800g cherry tomatoes 4 large eggs 60g Feta, crumbled
To serve: Mixed leaves 1 Preheat the oven to 220˚C/200˚C fan/gas mark 7. In a bowl, toss the bread with one tablespoon of the oil and season with salt and pepper. Spread in an even layer over a large baking tray and bake for 8-10 minutes until golden. Set aside. 2 In a bowl, combine the garlic with one tablespoon of the oil, one tablespoon of the oregano, the tomato purée, the sugar and some salt and black pepper. Add the tomatoes and toss to combine. Transfer to a large baking dish, scraping any remaining garlic oil from the bowl over the tomatoes. 3 Bake the tomatoes for 20 minutes until blistered and browned.
4 Add the croutons and one tablespoon of oil to the tomatoes and toss gently to combine. Smooth into even layer. Make four shallow indentations in the mixture using the back of a spoon. Crack an egg into each indentation and season the eggs with salt and pepper. 5 Bake for 10-12 minutes until the egg whites are just beginning to set but are still wobbly. Transfer the dish to a wire rack, tent loosely with tin foil and allow to rest for five minutes. 6 Sprinkle with the Feta and the remaining oregano. Drizzle with the remaining tablespoon of oil and serve immediately with some mixed leaves. Per Serving 328 kcals, 23.2g fat (6g saturated), 21.8g carbs, 7.1g sugars, 12.2g protein, 5.5g fibre, 0.355g sodium
free Meat- ! y Monda
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Easy Food 61
Tuesday Easy pork ramen Serves 4 450g pork tenderloin Salt and black pepper 2 tbsp sesame oil 6 garlic cloves, crushed 1 x 4cm piece of ginger, peeled and grated 2 tbsp soy sauce 4 tbsp rice wine vinegar 1.2l chicken or vegetable stock 4 eggs 4 nests of dried egg noodles Sriracha hot sauce To serve: Spring onions, sliced
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Sesame seeds Fresh coriander, chopped (optional) Red chillies, sliced (optional) 1 Preheat the oven to 200ËšC/180ËšC fan/ gas mark 6. Season the pork with salt and black pepper. Bake for 25 minutes or until completely cooked throughout. Transfer to a chopping board and tent loosely with foil. Allow to rest for 10 minutes, then slice. 2 Heat the sesame oil in a large pot over a medium heat. Add the garlic and ginger and cook for 2-3 minutes until fragrant. 3 Stir in the soy sauce and rice wine vinegar and cook for one more minute. Add the stock, bring to a simmer and cook for five minutes. 4 Meanwhile, place the eggs into a small pot of cold water and place over a high heat. Once it has reached a rolling boil, remove the pot
from the heat. Cover with a lid and leave the eggs in the hot water for five minutes. 5 Remove the eggs from the pot and place in a bowl of iced water for five minutes so that they stop cooking. Carefully peel the eggs and slice in half lengthwise. Set aside. 6 Add the noodles to the stock mixture and cook for 2-3 minutes or according to package instructions. Add the hot sauce to taste. 7 Divide the broth between four large bowls. Add the noodles and sliced pork. Top each bowl with an egg, sliced spring onions, a sprinkle of sesame seeds and some coriander and chilli slices if desired. Serve immediately with lime wedges for squeezing over. Per Serving 671kcals, 19g fat (4.5g saturated), 52.9g carbs, 1.8g sugars, 66.4g protein, 1.5g fibre, 0.742g sodium
x MAKE IT YOURS: Bring this to the next level by using homemade stock.
SEPTEMBER 2017
what's for dinner? weeknight meals
Wednesday Crispy honey garlic chicken Serves 2-4 4 tbsp honey 2 tbsp soy sauce 2 tbsp brown sugar 2 tsp vinegar 1½ tsp sesame oil 4 garlic cloves, crushed 60g flour 1 tsp salt 1 tsp garlic powder 2 eggs 180g breadcrumbs 4 tbsp vegetable oil 2 chicken fillets, butterflied
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To serve: Rice Stir-fried vegetables 1 In a small bowl, combine the honey, soy sauce, brown sugar, vinegar, sesame oil and garlic. Set aside. 2 In a shallow bowl, whisk together the flour, salt and garlic powder. In a second shallow bowl, beat the eggs together. Place the breadcrumbs in a third dish. Dredge each chicken piece in the flour, then coat in the beaten egg, then dredge in the breadcrumbs, pressing them on to coat thoroughly. 3 In a large pan, heat two tablespoons of vegetable oil over a medium-high heat.
4 Cook the chicken for 4-5 minutes per side until golden brown and cooked throughout. Transfer to a plate lined with kitchen paper and set aside. 5 Wipe out the pan with a ball of kitchen paper, then return to a medium-high heat and pour in honey garlic mixture. Simmer for 2-3 minutes, stirring frequently, until reduced and slightly thickened. Remove from heat. 6 Add the chicken back to the pan and turn to coat in the sauce. Serve immediately with rice and stir-fried vegetables. Per Serving 588kcals, 25.2g fat (4.8g saturated), 74.3g carbs, 25.5g sugars, 21.3g protein, 2.8g fibre, 1.421g sodium
Easy Food 63
Thursday
Baked fish rarebit Serves 4 For the rarebit sauce: 30g butter 1 tbsp flour 1 tsp Worcestershire sauce 400ml milk 80g mature Cheddar, grated 1 tbsp wholegrain mustard Salt and black pepper For the fish: 50g butter 1 garlic clove, crushed 500g cherry tomatoes, halved 800g baby spinach leaves 4 smoked or fresh white fish fillets, skinned 40g Cheddar, grated To serve: Baby potatoes, boiled or roasted 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. 2 For the rarebit sauce, melt the butter in a heavy based saucepan over a medium heat. Stir in the flour and Worcestershire sauce and cook, stirring, for one minute. 64 Easy Food
Collette Kelly
3 Slowly whisk in the milk until well combined and smooth. Turn the heat to medium-high and slowly bring to the boil, whisking constantly. Simmer for 2-3 minutes, then mix in the grated cheese and mustard, season and set aside. 4 For the fish, melt half of the butter in a large pan over a medium-high heat. Add the garlic and cook for 30 seconds. Add the tomatoes and toss them in the garlic butter for one minute. Transfer into the base of a baking dish and spread out in an even layer. 5 Melt the remaining butter in the same pan over a high heat and add the spinach. Cook until just wilted, then transfer to a colander and squeeze out any excess liquid. Arrange the spinach evenly over the tomatoes in the baking dish and season generously with black pepper. Place the fish fillets on top.
“The recipe for the fish rarebit was great! The cheese sauce is very similar to the sauce I use for my fisherman's pie, however I never used Worcestershire sauce in it before, it really adds a lovely flavour. There is a great combinations of colours with the tomato and spinach and is a really fresh flavour. Only thing I would change is the garlic content, one clove is not enough! The recipe is really suitable if you're having guests for dinner as you can prepare in advance and it doesn't take long to cook in the oven while you entertain.”
6 Heat the rarebit sauce over a medium-high heat. Spread the sauce evenly over the fish until completely covered, then sprinkle over the grated cheese. 7 Bake for 30 minutes or until the fish is completely cooked throughout and the sauce is browned and bubbling. Serve with baby potatoes. Per Serving 600kcals, 33.6g fat (14.9g saturated), 20.5g carbs, 9.5g sugars, 56g protein, 6.2g fibre, 0.727g sodium
SEPTEMBER 2017
what's for dinner? weeknight meals
Friday
Baked chicken thighs in lemon yoghurt sauce Serves 2 4 chicken thighs 200ml chicken stock 120ml white wine Juice of 1 small lemon 2 tsp fresh thyme (or ½ tsp dried) Salt and black pepper 120g Greek yoghurt To serve: Tagliatelle Green vegetables Fresh parsley (optional)
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1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Place the chicken (skin-side up) in a cast iron or oven-proof pan. Pour over 150ml of the chicken stock along with the white wine and lemon juice. Scatter over the thyme and season with salt and pepper. 3 Bake for 45 minutes or until the chicken is browned and cooked through. 4 Transfer the chicken thighs onto a plate and tent loosely with tin foil. Allow them to rest for 10 minutes. 5 Transfer the pan with any remaining juices to a medium-high heat. Add the yoghurt and allow to bubble, using a wooden spoon to scrape any sticky bits from the bottom of the pan.
6 Add as much of the remaining chicken stock as you need to make the sauce pourable. Season with more salt and pepper to taste. 7 Return the chicken to the pan and heat through for 1-2 minutes. 8 Serve immediately with tagliatelle and green vegetables, spooning the sauce over the chicken and pasta. Per Serving 356kcals, 17.2g fat (7.8g saturated), 6.6g carbs, 3.7g sugars, 32.1g protein, 9.5g fibre, 0.409g sodium
MAKE IT YOURS: This is also delicious served with mashed potato or rice.
Easy Food 65
Saturday Roasted balsamic sausages with onions and peppers Serves 4 8 good-quality pork sausages 3 garlic cloves, unpeeled 3 red peppers, deseeded and chopped into big chunks 2 large red onions, cut into thick wedges
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2 tbsp olive oil Salt and black pepper 1½ tbsp balsamic vinegar 1 tbsp clear honey 1 tbsp dried oregano To serve: Mustard mashed potato 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Place the sausages, garlic, peppers and onions in a large roasting tin. Drizzle with
the oil and season generously with salt and pepper. Roast for 15 minutes. 3 In a bowl, combine the vinegar, honey and thyme. Stir together well, then pour the mixture all over the sausages and vegetables. Toss to coat, then return to the oven and roast for 15 minutes longer or until the sausages are completely cooked throughout. Serve with mustard mashed potato. Per Serving 219kcals, 14.7g fat (3.4g saturated), 16g carbs, 9.4g sugars, 6.8g protein, 2.7g fibre, 0.203g sodium
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SEPTEMBER 2017
what's for dinner? weeknight meals
Dessert
Banana split crèpe “burritos”
Dark chocolate, melted Whipped cream Handful of peanuts, crushed Glacé cherries
Serves 6 For the crèpes: 2 large eggs 180ml milk 120ml water 130g flour 2 tbsp sugar 1 tsp vanilla extract 50g butter, melted, plus extra for cooking To fill and top the crèpes: Vanilla ice cream Strawberry ice cream 3 ripe bananas, sliced
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1 In a blender, combine all of the crèpe ingredients and pulse for 10 seconds. Place the batter in the fridge for one hour. 2 Heat a non-stick pan over a medium heat and add a small knob of butter. When melted, add a ladleful of batter into the centre of the pan and swirl to coat the bottom. Cook for 30 seconds, then flip. Cook for another 10 seconds, then remove from the pan. Repeat with the remaining batter. Allow the crèpes to cool before filling.
3 To make the burritos, add a scoop each of vanilla and strawberry ice cream to the centre of a crèpe. Top with a few banana slices and roll up like a burrito, then place seam-side down in a serving dish. Continue until all of the crèpes are filled. 4 Drizzle the melted chocolate over the burritos. Top with whipped cream, chopped peanuts and glacé cherries. Serve immediately. Per Serving 554kcals, 31.2g fat (18.3g saturated), 64.7g carbs, 33.3g sugars, 10.5g protein, 2.8g fibre, 0.115g sodium
MAKE IT YOURS: For an even quicker version, simply use shop-bought crèpes!
Easy Food 67
Sunday
Cheeseburger meatloaf Serves 4-6 120g ketchup 1 egg 4 tbsp breadcrumbs ½ an onion, grated 2 tsp Dijon mustard 2 tsp Worcestershire sauce 500g lean beef mince 2 gherkins, finely chopped 80g Cheddar, grated To serve: Chips
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1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and grease a loaf tin. 2 In a bowl, combine four tablespoons of ketchup with the egg, breadcrumbs, grated onion, mustard and Worcestershire sauce. Add the mince and mix until just combined. 3 Transfer the mixture onto a sheet of parchment paper and mould into a rectangle. Spread the remaining ketchup over the top, then sprinkle over the gherkins and half of the grated Cheese. 4 Roll up like a Swiss roll, starting with one of the short ends and pulling away the parchment paper while rolling. Pinch the ends together to seal well. Place the meat loaf in the prepared tin, seam-side down. 5 Bake for 45 minutes or until completely cooked throughout. Sprinkle the remaining Cheddar over the top of the loaf and return to the oven for five minutes until melted. 6 Allow to rest for 10 minutes before slicing and serving with chips. Per Serving 231kcals, 7.5g fat (3.2g saturated), 14.8g carbs, 9.4g sugars, 26.7g protein, 0.8g fibre, 0.606g sodium
SEPTEMBER 2017
what's for dinner? weeknight meals
Dessert Creamy ginger and rhubarb pots Serves 4 400g rhubarb, chopped 1 x 3cm piece of ginger, peeled and grated 75g caster sugar 70ml red wine Juice of ½ a lemon 100g Mascarpone
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300ml double cream 40g icing sugar 1 Put the rhubarb, ginger, sugar, wine and lemon juice in a saucepan and bring to the boil over a medium-high heat. Reduce to a low heat and simmer for 4-5 minutes until the rhubarb has softened. Remove from the heat and set aside to cool. 2 In bowl, whisk the Mascarpone, double cream and icing sugar together until they form soft peaks. Fold in a few tablespoons of the cooled rhubarb. 3 Layer the remaining rhubarb and the
Mascarpone mixture into four serving bowls or glasses. Place the pots in the fridge until ready to serve. Per Serving 454kcals, 31.7g fat (19.7g saturated), 37.5g carbs, 30.7g sugars, 5.4g protein, 1.9g fibre, 0.055g sodium
Emer O'Neill
“This recipe was really easy to make and perfect for a summer dessert. I made this for my family and their cousins while we were on holidays in Tramore. The rhubarb and ginger was really zingy and combined with the creamy Marscapone made it lickably delicious. Everyone loved it and there wasn't a bit left!”
Easy Food 69
Loose ends
• Leftover garlic, stale bread or breadcrumbs, lemon juice, fresh parsley and tagliatelle can be combined with oil-packed anchovies and a little grated Parmesan to make pasta c’anciova e muddica, a simple but intensely flavoursome Sicilian peasant dish. • Sandwich slices of cheeseburger meatloaf in between burger buns with a squeeze of burger sauce for a novel school or work lunch. • Gently cook chopped pears with a knob of butter and a sprinkle of brown sugar for about five minutes. Spoon a small blob of
70 Easy Food
Mascarpone onto each serving and enjoy as a simple dessert. • Cook 1 finely chopped onion in a little butter over a medium heat until soft, then remove and allow to cool. Stir in 3 tbsp tomato purée and 2 tbsp harissa paste to make a spicy tomato dip, perfect for meatballs or chips. • For a spicy Greek dip, mash 250g Feta together with 220g Greek yoghurt into a chunky paste. Stir in 2 tsp olive oil and 1 tsp red wine vinegar. Deseed and finely chop 1 red chilli and stir into the Feta mixture. Place in the fridge for an hour before serving.
SEPTEMBER 2017
Creamy salmon fish pies Serves 4-6 For the mash topping: 900g floury potatoes, peeled and quartered 100ml milk 1 egg 30g butter, at room temperature Salt and black pepper For the filling: 500ml milk 400g fresh salmon, cut into bite-sized chunks 25g butter 2 tbsp plain flour 250ml vegetable stock Small bunch of fresh parsley, chopped Small bunch of fresh dill, chopped 100g smoked salmon, chopped (optional) 40g Parmesan, grated
r e v o C
Cook the
S: MAKE IT YOUR tead of ins pie ge lar Make one if preferred; individual ones, the longer simply bake for inutes. time of 35-40 m
1 Place the potatoes in a pot of cold, salted water and bring to the boil over a high heat. Cook for 12-15 minutes or until tender. Drain, then mash until smooth. Stir in the milk, egg and butter. Season and set aside. 2 Preheat the oven to 180°C/160°C fan/gas mark 4. 3 For the filling, bring the milk to a gentle simmer in a saucepan over a medium-low heat. Add the fresh salmon and poach for 3-4 minutes. Remove the fish using a slotted spoon and reserve 250ml of the milk. DIscard the rest and wipe out the pan. 4 Melt the butter in the saucepan over a medium heat. Whisk in the flour and cook for 2-3 minutes. 5 Gradually whisk in the reserved poaching milk. Stir in the stock and season to taste with salt and black pepper. Cook over a low heat for 3-4 minutes until thickened, then remove from the heat. 6 Stir in the parsley and dill, then gently fold in the poached salmon and the smoked salmon, if using. Divide the mixture between four 400ml pie dishes, or six smaller dishes. 7 Carefully spread the mash over the tops of the pies. Sprinkle with Parmesan and bake for 15-20 minutes, until the mash is golden brown and the sauce is bubbling around the edges. Per Serving 529kcals, 24.1g fat (11.7g saturated), 47g carbs, 10g sugars, 33.6g protein, 5.8g fibre, 0.349g sodium
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SEPTEMBER 2017
larder luck butcher advice
From the
BUTCHER'S BLOCK
Butcher Michael Fleming shares his tips for how to get the most bang for the buck Don’t go overboard when buying. Resist the urge to get carried away with special offers. There are plenty of “three for €10” packages available at many butchers, and it’s easy to think you’re getting great value, but really think about when you’ll use the meat — if you’re going to end up throwing it away, or leaving it languishing in your freezer for years, it’s not value at all. Meal planning and shopping accordingly is the best way to ensure minimal food waste, saving yourself good money. Recognise what’s worth buying in bulk. Things you use all the time (such as chicken fillets or beef mince) are worth stocking up on, especially if you have a large freezer. Otherwise, just buy what you need — fresh — on a regular basis. Don’t be afraid to set a budget when shopping at the butcher. Never be embarrassed to say you only have a certain amount to spend. If you’re on a budget, it always helps to clarify this to your butcher — he/she will always try to get you the best possible value and can show you how to maximise your spend. Ask for cooking advice. Whether it’s new ways to cook your family’s favourite meats, or guidelines on how to tackle something new, your butcher has advice and ideas waiting for you. Take advantage of his/her knowledge and be sure to ask any questions that come to mind. Buy seasonally... most of the time. In general, buying meat in season is the most cost-effective way to shop.
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Venison, for examle, is something that is perceived as very expensive, but this is not necessarily the case if you buy it in season. The one exception is lamb, which tends to go up in price during the spring. You’ll find much better value for lamb if you buy it at the end of the season. There is no such thing as the “best” cut. A fillet steak isn’t “better” than beef ribs just because it’s more expensive. It all depends on two things: personal preference and how you’re planning on treating the meat. Be responsible when buying meat. Following on from that, don’t always go for the fancy, more expensive cuts. Not only are you spending far more than you should be, but often the cheaper cuts have more flavour. Furthermore, I believe that every part of the animal deserves to be used — this is a way of showing respect for the animals we butcher. We encourage this attitude in our customers so that we can keep doing our best to ensure that nothing goes to waste. Pay attention to serving sizes. In general, it’s better for your waistline and your wallet to eat reasonably portioned meat. Aim for somewhere around 170200g per person for “whole” meat, such as steaks or chops; with meat that’s going into a pie or similar dish, especially leftovers, you can use less of it and bulk it out with fresh vegetables and potatoes. Use up leftover meat in new ways throughout the week. There are so many ways to repurpose leftover meat, and many of them end up even more delicious than the original meal. Leftover corned beef? Pan-fry it with sliced potato and onions. Use leftover meat from a Sunday roast to make a delicious stew or pie. Even cooked sausages or rashers can be used to fill sandwiches the next day,
or chopped and added to omelettes or scrambled eggs. Pick every last bit of roast chicken from the bones and make club sandwiches for dinner, or freeze the meat for your next chicken pie. There’s always a way to use leftovers and the important thing is not to waste anything — cooked meat will last in the fridge for three days, and if you’re not going to use it within that time, pop it in the freezer for another time.
Sausage and cannellini bean casserole Serves 4-6 2 tsp vegetable oil 6 large sausages (opt for sun-dried tomato and basil, or garlic and herb) 1 large onion, chopped 2 garlic cloves, crushed 2 carrots, roughly chopped 3 celery sticks, roughly chopped 1 x 400g tin of cannellini beans 500g tomato passata A handful of mushrooms, chopped 1 x beef stock cube 2 tsp dried mixed herbs To serve: Crusty bread or baked potatoes 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Heat the oil in a casserole dish set over a medium-high heat. Add the sausages and cook for 5-6 minutes until brown on all sides, turning occasionally. 2 Push the sausages to one side of the dish. Add the onion, garlic, carrots and celery. Cook for five minutes until soft. 3 Add the cannellini beans, tomato passata and mushrooms. Sprinkle over the beef stock cube and the mixed herbs. Stir and simmer for five minutes. 4 Cover and cook in the oven for 10-15 minutes until the sauce has thickened. Serve with crusty bread or baked potatoes. Per Serving 328kcals, 6.3g fat (1.6g saturated), 49.3g carbs, 3.8g sugars, 20.6g protein, 18.1g fibre, 0.2g sodium
x Easy Food 73
FOWLPLAY Everyone’s favourite dinner option just got an upgrade!
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SEPTEMBER 2017
what’s for dinner? chicken
Roast chicken with lemon and tarragon sauce Serves 4 For the chicken: 1 x 1.4kg whole chicken, giblets removed 1 tbsp olive oil Salt and black pepper Knob of butter For the lemon and tarragon sauce: 2 shallots, finely chopped 1 tbsp plain flour 250ml chicken stock 2 tsp Dijon mustard 2 tsp fresh tarragon, chopped Juice of 1 lemon Knob of butter
To serve: Roast potatoes Green vegetables 1 Preheat the oven to 220˚C/200˚C fan/gas mark 7 and place an ovenproof pan in the oven while it’s preheating. 2 Pat the chicken dry with kitchen paper, then rub all over with the oil. Season the chicken inside and out with salt and black pepper. Gently separate the skin from the breast and slide a knob of butter in under the skin. 3 Tie the legs together with the twine and tuck the wings under the back. 4 Place in the preheated pan and cook for 1½ hours until the chicken is completely cooked throughout and the juices run clear when the thickest part of the thigh is pierced with a skewer. 5 Remove the chicken to a plate, tent
loosely with tin foil and allow to rest for 15-20 minutes. 6 Meanwhile, remove all but one tablespoon of fat from the pan. Place the pan over a medium-high heat and add the shallots. Cook for 3-4 minutes until softened. Stir in the flour and cook for one minute longer. 7 Pour in the stock a little at a time, stirring vigorously to incorporate after each addition. Allow to bubble for 3-4 minutes, using a wooden spoon to scrape any sticky bits from the bottom of the pan. 8 Remove from heat and stir in the mustard, tarragon, lemon juice and butter. 9 Carve the chicken and serve with the lemon and tarragon sauce, roast potatoes and some green vegetables. Per Serving 820 kcals, 59g fat (17.5g saturated), 3.9g carbs, 1.7g sugars, 66.4g protein, 0.2g fibre, 0.496g sodium
Whole chicken
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Easy Food 75
Baked tandoori drumsticks Serves 4 8 chicken drumsticks 1½ tbsp garam masala ½ tbsp cumin 1 tsp dried coriander ¼ tsp ground ginger 1 tbsp smoked paprika 2 tsp garlic powder ¼ tsp cayenne pepper Juice of 1 lemon 150g sour cream
To serve: Rice Raita 1 Season the chicken drumsticks with salt and black pepper. 2 In a bowl, stir together all of the other ingredients until well combined. Add the chicken legs, turning them to coat completely in the marinade. 3 Cover with cling film and allow to marinate in the refrigerator for at least four hours or overnight if possible. 4 Remove the chicken from the fridge 30 minutes before cooking. Preheat the oven to 230˚C/210˚C fan/gas mark 4. 5 Line a baking tray with tin foil, then place a rack on top. Spray generously with cooking spray, then place the drumsticks on the rack. 6 Bake for 40-45 minutes or until completely cooked throughout, turning the drumsticks after about 30 minutes. Serve with rice and raita for dipping. Per Serving 252 kcals, 13.6g fat (6.3g saturated), 5.1g carbs, 2g sugars, 27.4g protein, 1g fibre, 0.112g sodium
Drumsticks
76 Easy Food
SEPTEMBER 2017
what’s for dinner? chicken
Sticky umami wings Serves 2 12 chicken wings, split with tips removed 2 tbsp olive oil Black pepper 4 tbsp white miso paste 1 tbsp lime juice 2cm piece of fresh ginger, grated 1 tsp rice wine vinegar 1 tbsp brown sugar To serve: Fresh coriander, chopped
Sesame seeds Lime wedges, for squeezing 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Line a baking tray with tin foil and grease lightly with oil. 2 Place the wings on the tray, drizzle with the olive oil and season with black pepper. Bake for 40 minutes or until completely cooked through. 3 In a small saucepan over a medium-high heat, combine the miso paste, lime juice, ginger, vinegar, sugar and three tablespoons of water. Simmer for 4-5 minutes until
thickened, stirring occasionally. 4 When the wings are cooked through, transfer to a large bowl. Pour the miso mixture over the wings and toss to coat. 5 Transfer wings back to their baking tray and return to the oven for another 10 minutes. 6 Sprinkle the wings with sesame seeds and chopped coriander, then serve immediately with extra lime wedges for squeezing over.
Per Serving 258kcals, 17.9g fat (3.1g saturated), 8.4g carbs, 4.4g sugars, 15.1g protein, 0g fibre, 0.841g sodium
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Wings
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Easy Food 77
One-pan chicken thighs with dirty rice Serves 4 For the marinade: 1 tsp salt 1 tsp garlic powder 1½ tsp paprika ½ tsp black pepper ½ tsp cayenne pepper ½ tsp dried oregano ¼ tsp dried chilli flakes 1 tbsp lemon juice 1 tbsp olive oil For the chicken and rice: 4 chicken thighs, bone-in and skin-on 2 tbsp olive oil
150g spicy chorizo, thinly sliced 1 onion, chopped 1 celery stalk, chopped 1 red pepper, deseeded and chopped 1 jalapeño pepper, deseeded and chopped ½ tsp cayenne pepper Pinch of dried chilli flakes 180g long-grain rice 550ml chicken stock To serve: Spring onions, chopped Fresh parsley, chopped 1 In a bowl, stir together all of the ingredients for the marinade. Add the chicken thighs and turn to coat. Set aside to marinate for one hour. 2 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 3 Heat the olive oil in a casserole dish over a medium-high heat. Brown the chorizo on both sides, then transfer to a plate. 4 Add the chicken thighs, skin-side down. Brown for 2-3 minutes until the skin is
golden-brown. Flip the thighs over and sear for another two minutes, then transfer to the plate with the chorizo. 5 Reduce the heat to medium-low and add the chopped onion, celery, pepper and jalapeño. Cook for 3-4 minutes until softened but not browned. 6 Add the cayenne, chilli flakes, rice and chicken stock. Stir everything together and simmer for one minute. 7 Place the chicken thighs and chorizo on top of the rice, nestling them in slightly. Pour over any juices left on the plate. Return to a simmer, then cover. 8 Bake for 35 minutes, then remove the lid and bake for another 10-15 minutes until all of the liquid has been absorbed into the rice. 9 Divide between plates and top with spring onions and parsley to serve.
Per Serving 778kcals, 22.8g fat (3.9g saturated), 89.2g carbs, 7.5g sugars, 53.1g protein, 3.8g fibre, 1.02g sodium
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Thighs
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SEPTEMBER 2017
what’s for dinner? chicken
Chicken Parmigiana Serves 4 4 chicken fillets Salt and black pepper 100g plain flour 1 tbsp Italian seasoning 1 egg 100g breadcrumbs 2 tbsp olive oil 500ml tomato sauce, homemade or shopbought 2 x 125g balls of Mozzarella, sliced 320g spaghetti 2 tbsp Parmesan, grated, plus extra to serve To serve: Garlic bread 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Place the chicken between two sheets of cling film and pound to an even thickness using a rolling pin or meat mallet. Season with salt and black pepper. 3 Place the flour in one shallow bowl and stir in the Italian seasoning. Beat the egg in a second bowl and pour the breadcrumbs into a third. 4 One piece at a time, dredge the chicken in the seasoned flour, then in the beaten egg, and then in the breadcrumbs, pressing them on to coat thoroughly. 5 Heat the oil in a pan over a medium-high heat. Cook the chicken for 3-4 minutes per side or until browned all over, working in batches to avoid overcrowding the pan. Remove to a baking dish. 6 Pour the tomato sauce over and around the chicken. Cover the chicken fillets with slices of Mozzarella. 7 Bring a large pan of salted water to a boil and cook the spaghetti according to the package instructions. 8 Sprinkle over the Parmesan and place in the oven for 15-20 minutes or until the chicken is completely cooked throughout and the cheese is golden and bubbling. 9 Drain the spaghetti and divide between serving bowls. Top each portion with some tomato sauce and add a piece of chicken to each. Sprinkle with extra Parmesan and serve with garlic bread on the side for mopping up the sauce. Per Serving 887kcals, 26.9g fat (7.6g saturated), 90.7g carbs, 6.2g sugars, 65.4g protein, 3.9g fibre, 1.12g sodium
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Louise Cogan
Fillets
“Mozzarella cheese is not something I ususally include in my boy’s meals, however it was a complete hit with them. The recipe was very easy to follow and I had most of the ingredients to hand; I will use it again for a family meal. For a dinner party I would include a few more ingredients like basil, garlic and some green vegetables like sugar snaps or mangetout to add texture to the meal. Overall it is a very versatile recipe and I will recommend it highly to friends and family.”
Love your leftovers! Comforting chicken and rice soup Serves 4-6 Heat 2 tbsp olive oil in large pot over a medium heat. Add 1 chopped onion and 2 chopped carrots and cook for 4-5 minutes or until softened. Add 2 crushed garlic cloves and cook for one minute. Stir in 1.2l chicken stock, 100g rice, 1 dried bay leaf and ½ tsp dried thyme. Bring to a boil, then turn the heat to medium-low, cover and simmer for 10-15 minutes or until the rice is cooked. Stir in 2-3 handfuls of shredded leftover cooked chicken and 120g frozen peas. Simmer for 6-8 minutes until heated through. Remove the bay leaf and season to taste.
Easy Food 79
5
15 WAYS WITH SCHOOL ESSENTIALS
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HEALTHY BREAKFASTS
EGGY ROLL-UPS Makes 1 In a small bowl, beat 2 eggs together with a splash of milk until combined. Lay 1 small soft tortilla out on a plate and sprinkle with 1 tbsp grated cheese. Add a knob of butter to a small pan and allow to melt over a medium-low heat. Pour in the egg mixture and swirl the pan so that the egg covers the bottom. Cook for 1-2 minutes until cooked. Season with salt and pepper. Slide the omelette on top of the cheese-covered wrap. Add a layer of baby spinach and/or a slice of ham or turkey. Tightly roll up the tortilla, then cut in half and serve.
BANANA NUT BUTTER OPEN SANDWICH Makes 1 Slice 1 banana lengthwise. In a small bowl, combine 2 tbsp nut butter (such as almond
or peanut) with 1 tbsp tahini and 1 tbsp honey or maple syrup. Spread the nut butter mixture over the cut sides of the banana. Sprinkle with flaked almonds or sesame seeds and serve immediately.
BANANA AND COURGETTE CHOC CHIP MUFFINS Makes 12 Preheat the oven to 170˚C/150˚C fan/gas mark 3. Line a 12-cup muffin tin with paper liners. In a large bowl, mash 1 banana with a fork. Add 220g grated, squeezed-out courgette, ½ tsp vanilla extract, 2 medium eggs, 100g brown sugar, 80g apple sauce and 40ml rapeseed or vegetable oil. Whisk well to combine. Add 80g plain flour, 80g wholewheat flour, a pinch of salt, ½ tsp baking powder, 1 tsp bicarbonate of soda and 1 tsp cinnamon all at once. Whisk until just combined. Stir in 80g chocolate chips. Divide evenly between the muffin cups and bake for 20-22 minutes or until a cocktail stick inserted into the centre comes out clean. Allow to rest for 10 minutes, then remove to a wire rack to cool completely.
PB-AND-J YOGHURT POT Serves 1 Open a 200g pot of plain Greek yoghurt. Add 1 tbsp raspberry or strawberry jam, 1 tbsp crunchy peanut butter and 2 tbsp flaked almonds. Stir to combine well, then enjoy immediately straight from the yoghurt pot.
GREEK SCRAMBLE PITTAS Serves 4 Crack 8 eggs in a small bowl and whisk with a pinch of salt and pepper. Set aside. Heat 1 tsp vegetable oil in a small nonstick pan over a medium heat. Cook 1 chopped small onion for 5-6 minutes until translucent. Add 1 chopped red pepper and cook for another 2-3 minutes. Add the eggs and quickly stir all the ingredients together. Cook for 4-5 minute, stirring occasionally. Turn off the heat and top with 100g crumbled Feta. Toast 4 whole wheat pitta breads and split them open. Spread 1 tbsp hummus into each pitta, then fill them with the egg mixture and enjoy immediately.
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SEPTEMBER 2017
15 ways with school essentials
BLT EGG SALAD BAPS Serves 8 In a bowl, stir together 2 tbsp mayonnaise, 4 tbsp natural yoghurt and ½ tbsp wholegrain mustard. Cook 4 rashers until crispy, then crumble into the bowl. Add 4 chopped tomatoes, 1 chopped head of romaine lettuce and 6 peeled and chopped hardboiled eggs. Stir together to combine well. Serve in wholegrain baps, pittas, wraps or sandwich bread.
TURKEY AND SUNDRIED TOMATO ROLL-UPS Makes 1 (easily doubled) Spread 2 tbsp sun-dried tomato pesto on 1 large garlic and herb tortilla wrap. Add 2 slices of turkey and 2 slices of Swiss cheese, such as Emmental. Top with a handful of fresh spinach and 5-6 fresh basil leaves. Roll up tightly and slice in half.
VEGGIE NOODLES Serves 2 Heat 1 tbsp olive oil in a small non-stick pan. Beat 2 eggs together with a splash of milk, then add to the pan, swirling to coat the base of the pan. Allow to cook over a gentle heat until almost set, then flip over and cook until cooked through. Transfer to a board and cut into strips. Cook 100g rice or egg noodles according to package instructions. Drain and rinse under cold water, then set aside. In a bowl, combine 1 tbsp soy sauce, 1 tsp honey, 1 crushed garlic clove, the juice of 1 lime and a grated 2cm piece of fresh ginger. Blanch 100g mangetout or sugar snap peas in boiling water, then drain and transfer to a bowl of iced water to stop them cooking any further. To assemble, mix the noodles with 100g baby corn, 2 chopped spring onions, 1 deseeded and sliced red pepper and the mangetout. Toss with the dressing and top with the strips of omelette.
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CHEESY COURGETTE FRITTERS Serves 4 Grate 2 medium courgettes, then place the in a colander and sprinkle with about ¼ teaspoon salt. Allow to sit for about 30 minutes, then rinse with cold water. Squeeze out as much liquid as possible. In a large bowl, whisk together 1 large egg, 60ml milk and 50g grated Parmesan. In a small bowl, combine 60g plain flour with ½ tsp Italian herbs. Add the egg mixture and stir to combine well. Stir in the grated courgette. Preheat a waffle maker to a medium setting and coat lightly with cooking spray. Working in batches if necessary, place rounded tablespoons of the batter into the waffle machine, leaving room for them to spread slightly. Close the lid and cook for 3-5 minutes until golden brown.
CHICKEN AND RICE PATTIES Makes 12 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Bring a pan of salted water to a simmer and poach 1 chicken fillet for 15-20
5
ways with
SCHOOL LUNCHES
minutes or until completely cooked. Shred with two forks and then set aside. In a bowl, combine 1 large grated carrot, 2 sliced spring onions, 3 beaten eggs, 140g grated Mozzarella and 600g cooked rice. Stir in the cooled chicken. Coat a 12-cup muffin tin with cooking spray, then spoon the mixture into the cups. Sprinkle over a little extra Mozzarella. Place in the oven for 15 minutes until golden brown. Allow to sit in the muffin tin for five minutes, then transfer to a wire rack and allow to cool completely.
Easy Food 81
MUSHROOM FILO QUICHE CUPS
SWEET POTATO CRISPS
BLACKBERRY YOGHURT BARK
Makes 12 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Open 1 x 270g pack of filo pastry and cut into squares measuring about 13cm. Brush melted butter inside each cup in a standard muffin tin. Line each hole with a square of filo. Brush the insides of the filo squares sparingly with butter and repeat until you have three layers in each hole, finishing with a light coat of butter. Whisk together 6 eggs, 150ml milk and 60g grated Gruyère. Season with salt and pepper and pour into the pastry cases. Chop 5 mushrooms and sprinkle into the quiches. Bake for 10-15 minutes until the filling is firm and the outer edges of the pastry are golden, covering with foil if they are browning too quickly. Allow to cool for 2-3 minutes, then carefully remove from the tin and check they're firm underneath. If not, return to the oven for 3-4 minutes longer. To store, place the quiches in a single layer in a sealed container and refrigerate for up to three days.
Serves 6 Preheat the oven to 110˚C/90˚C fan/ gas mark ¼. Line 2 baking trays with parchment paper. Using a mandoline slicer, slice 1 large sweet potato very thinly. Place the slices in a single layer on the baking trays and brush lightly with oil. Season evenly with a sprinkle of salt. Bake for 1-1½ hours until crispy, rotating the tray halfway through cooking. Allow to rest for five minutes before eating. Store leftovers in an airtight container.
Serves 4-6 Line a rimmed baking tray (one that will fit in your freezer) with parchment paper. Pour 400g full-fat yoghurt onto the baking tray. Use a rubber spatula to spread it out into a single layer around 1cm thick. Put 4 tbsp blackberry jam in a small bowl and stir vigorously until slightly thinned, then dollop teaspoon-sized amounts of jam all over the yoghurt. Use a butter knife to swirl the jam into the yoghurt. Sprinkle a handful of fresh blackberries over the yoghurt. Transfer the tray to the freezer for 3-4 hours until firm. When frozen, break the bark into irregular pieces and store in a freezer bag.
PIZZA TOAST Serves 4 Preheat the grill to a high heat. Toast one side of 4 slices of wholemeal bread until golden. Turn the bread over and spread each slice with 1 tbsp tomato purée. Sprinkle each with a pinch of oregano, then cover with grated Mozzarella. Tear over 4 slices of salami, if desired. Place back under the grill for another 2-3 minutes or until the cheese is melted, then serve immediately.
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CHOCOLATE-DIPPED CLEMENTINES Serves 6 Line a large baking tray with parchment paper. In a microwave-safe bowl, melt 120g semi-sweet chocolate (about 60% cocoa solids) on high power for about one minute, stirring every 20 seconds, until melted and smooth. Segment 6 clementines and remove as much pith as possible. Dip half of each segment into the chocolate, shaking off any excess, and transfer to the prepared baking tray. Sprinkle with a pinch of sea salt, then place in the fridge for 10-15 minutes until the chocolate hardens.
5 ways with
AFTER-SCHOOL SNACKS
SEPTEMBER 2017
cooking for fun
GET CREATIVE IN THE KITCHEN WHEN YOU'VE GOT THE TIME TO SPARE
84-94 IN THIS SECTION
PICK A SIDE P84
A traditional sweet Jewish bread, babka is worth getting to know as a dessert or savoury option
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EAT IRELAND P86 Recipe Editor Jocelyn Doyle looks at an Irish alternative to quality olive oil.
FEELIN' NUTTY P88
Dive into the many sweet and savoury uses of peanut butter
Easy Food 83
Pick a side
A traditional sweet Jewish bread, babka is worth getting to know as a dessert or savoury option For the babka dough
Ultimate chocolate babka Makes 1 loaf
Makes 1 loaf • Add 60ml warm whole milk to a bowl, then sprinkle over 7g of active dry yeast and a pinch of sugar. Leave to sit for 10 minutes until foamy. • Mix 265g plain flour, 2 large eggs and the yeast mixture in a large bowl. • Beat in 70g room-temperature butter. Transfer the dough to a lightly floured surface and knead for 10 minutes until it is smooth and elastic. • Form the dough into a ball. Transfer to a greased bowl, cover with a clean tea towel and leave to rise in a warm space for 1-2 hours until it has doubled in size. • Knock back the dough with your hand, then cover again and refrigerate overnight.
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For the chocolate filling: 100g granulated sugar 180ml double cream 170g dark chocolate, chopped 100g butter, at room temperature 2 tsp vanilla extract For the glaze: 100g plain chocolate 50g milk chocolate 50g butter 1 tbsp golden syrup 1 Prepare the dough as per the instructions. 2 Combine the sugar and cream for the filling in a saucepan over a medium heat. Bring to a simmer, stirring occasionally, until the sugar dissolves.
3 Scrape the mixture into a bowl. Stir in the chocolate, butter and vanilla until smooth. Leave to cool at room temperature. 4 Butter a standard 900g loaf tin and line with parchment paper, leaving overhang on the sides. 5 Remove the dough from the refrigerator and roll out on a floured surface into a very thin rectangle. Spread the chocolate filling over the dough (it’s not necessary to leave a border). 6 Starting with a long side, roll the dough into a tight coil. Transfer the coil onto a sheet of parchment paper and freeze for 10 minutes. 7 Slice the roll in half lengthwise to expose the filling. Fold the halves in a plait, then fold in half. 8 Place into the tin, letting it curl around itself if it is too long for the tin. Cover loosely with a tea towel and leave to rise in a warm place for one hour. 9 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 10 Bake for 40-50 minutes until golden and risen. Transfer to a wire rack to cool. 11 For the glaze, set the chocolates and butter in a heatproof bowl over a saucepan of simmering water. Allow to melt, then stir until smooth. Stir in the golden syrup, allow to cool and spread on top of the warm babka. Per Serving 469kcals, 30g fat (18.8g saturated), 46.7g carbs, 25.3g sugars, 6.5g protein, 1.3g fibre, 0.143g sodium
SEPTEMBER 2017
cooking for fun babka
Sun-dried tomato pesto babka Serves 12 For the filling: 180g basil pesto A handful of sun-dried tomatoes in oil, drained and finely sliced 60g goat’s cheese, crumbled 1 egg, beaten with 1 tbsp water 1 tsp pumpkin seeds 1 Prepare the dough as per the instructions. 2 Butter a standard 900g loaf tin and line with parchment paper, leaving overhang on the sides. 3 Remove the dough from the refrigerator and roll out on a floured surface into a very thin rectangle. Spread the pesto over the dough (it’s not necessary to leave a border). Scatter over the sun-dried tomatoes and goat’s cheese.
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4 Starting with a long side, roll the dough into a tight coil. Transfer the coil onto a sheet of parchment paper and freeze for 10 minutes. 5 Slice the roll in half lengthwise to expose the filling. Twist the halves in a plait, then fold in half. 6 Place into the prepared tin, letting it curl around itself if it is too long for the tin. Cover loosely with a clean tea towel and leave to rise in a warm place for one hour until it has risen. 7 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Brush the top of the babka with the egg wash and sprinkle with the seeds. Bake for 25-35 minutes until a skewer inserted into the centre comes out clean. Transfer to a wire rack to cool completely before serving.
WHAT’S BABKA? Babka is a dense, sweet bread that is traditionally filled with a sweet mixture, then rolled, twisted and baked in a loaf pan. It translates to “little grandmother” Ukranian, Russian, and Eastern European Yiddish, and has always been popular where those languages are spoken. Traditional Jewishstyle babka is baked in loaf pans and is characterised by the many twists and layers.
Per Serving 234 kcals, 14.6g fat (5.5g saturated), 18.9g carbs, 1.5g sugars, 7g protein, 1.1g fibre, 0.173g sodium
Easy Food 85
EAT Ireland Recipe Editor Jocelyn Doyle looks at an Irish alternative to quality olive oil
I
love olive oil. I have zero Italian blood rushing through my pale Irish veins, but having lived briefly in Piemonte, I’ve taken many of their foodie customs to heart and to stomach, choosing late dinners over early suppers, espressos over Americanos and olive oil over everything. I’ll happily cheap out on cooking oils, but when it comes to the good stuff, I will always opt for quality over affordability, a motto which could come straight from the mouth of Kitty Colchester, maker of the fabulous Second Nature cold-pressed Irish rapeseed oils from Co. Kilkenny. Kitty was raised on Drumeen Farm, one of the oldest existing certified organic farms in the country. “I grew up immersed in the organic movement. My parents are workaholics — very high energy, very passionate, very determined. They’re remarkable in what they’ve achieved.” Kitty left home in her teens, running away in rebellion against the life of farming she saw stretching in front of her. After almost 15 years, she ended up working in the food camps of Ethiopia, where harsh realities sparked a new passion for sustainable food — one strong enough to lead her back to Kilkenny. “I finally came home, wanting to do something with food but not at all sure what that might be.” Her lightbulb moment came one day as her father was fixing the oil press. The Colchesters practise closed circle farming, aiming to provide everything the farm needs from within, and until then had only grown and pressed rapeseed for its by-product: expeller cake, used as an animal feed. The oil was a ‘throwaway product,’ given to friends or used in their own kitchen. Kitty was suddenly inspired to bottle and sell the oil, despite her father’s assertion that no one would buy it. She began selling her Second Nature rapeseed oil — Ireland’s first culinary oil — at the
86 Easy Food
farmers’ market in Clonmel. It wasn’t long before Oliver Moore showed up to write about it, and the business immediately began to snowball. “Suddenly I was getting phone calls from Darina Allen, from Ross Lewis.” She hasn’t looked back since. Having grown up immersed in the organic ethos, it was a no-brainer for Kitty to grow the rapeseed with the same respect for the environment. Certification from the Organic Trust means absolutely no synthetic fertilisers, pesticides, fungicides, herbicides, other chemicals or genetically modified seeds find their way into Second Nature’s oils; indeed, thanks to the Colchesters’ forward thinking, the soil on Drumeen Farm has been free from nasty chemicals for over 40 years. A happy added benefit is the support this lends to struggling honeybee communities. Kitty is a staunch believer that coldpressing is a vastly superior way to process any type of ‘health oil’. “When you use heat in pressing, you’re affecting all of the good omegas, as well as destroying the more subtle undertones of flavour.” Furthermore, Second Nature oils are pressed only once, making them extra virgin. The dark bottles used for her gorgeously golden oils are just as important. “When I looked at rapeseed oil on the European market, I saw mainly clear bottles. I knew they would sell better — because you could see the product — but the more I thought about it, the more convinced I was that dark bottles made more sense. The seed has a dark shell and is in a pod on the plant itself, and you can’t beat Mother Nature.” She notes that clear glass changes the colour and flavour profile considerably, a shame indeed.
However, Kitty’s goal is not to replace olive oil; she's adamant that there’s room for plenty of options in our kitchens. “Rapeseed oil has the benefits of being Irish and potentially fresher, but there are times when other oils are more suitable. I have plenty of oils in my kitchen and use them in a variety of ways. In one day, I could use organic olive oil in a salad dressing, rapseseed oil for crispy roasted potatoes, put coconut oil in my hair and add flaxseed oil to a smoothie.” Because of its mild flavour, it’s ideal for recipes where stronger tasting oils may be intrusive. The range of oils currently includes lemon, chilli, rosemary and mandarin flavoured varieties, in addition to their original “Happy Heart” oil. At one point, Kitty was also making a garlic version, but chose to stop as it was only possible to produce it using a garlic concentrate. “I wasn’t prepared to keep doing that,” she says, “I only want to use fresh ingredients.” I ask her whether there are particular ways in which she would recommend using the rapeseed oil. “I prefer it cold,” she tells me, “in salad dressings, drizzled over potatoes, with bread in place of butter — anywhere you would use butter or imported oils. It’s also great for baking, especially in foods like flapjacks, but you can get creative with it, too; Ross Lewis in Chapter One freezes it and then shaves it over ice cream.” I am easily affected by foodie discussions and am suddenly very hungry indeed. Enthusiastic testing reveals that Kitty’s quality oils are delicious when used in hummus, mayo and dips, or drizzled over salads, pasta dishes, vegetables, meat or fish; when we make these devilled eggs in the Easy Food Test Kitchen, they last no time. I'll never banish good olive oil from my kitchen, but there’s a permanent home beside it for this all-Irish gold. www.secondnatureoils.ie Kitty Colchester
Rapeseed oil is recognised for its characteristic nutritional benefits, boasting more omega 3s than olive oil with a significantly lower saturated fat content. SEPTEMBER 2017
cooking for fun local food
Image of product bottle by Alan Rowlette
MAKE IT YOURS: You can use shop-bought mayonnaise to make the devilled egg filling if you’re short on time. Experiment with other flavour combinations for the filling — try adding hot sauce, wasabi or harissa, spices, herbs, crushed garlic or finely chopped shallots, mashed avocado, crispy bacon, smoked salmon, grated cheese or anything else you fancy!
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Rapeseed devilled eggs Makes 20 For the homemade mayonnaise: 1 whole extra-large egg 2 tsp pickle juice (or use apple cider vinegar) 1 tsp Dijon mustard Pinch of salt ¼ tsp black pepper 250ml Second Nature Lemon Infused Rapeseed Oil For the devilled eggs: 12 large eggs, not too fresh www.easyfood.ie
2 tbsp mayonnaise, preferably homemade 1 tsp Dijon mustard 1 tbsp pickle juice (or use apple cider vinegar) 30ml Second Nature Lemon Infused Rapeseed Oil Black pepper 3 tbsp chives, thinly sliced Hot paprika Sea salt 1 For the mayonnaise, find a jar or similar container that is only just wide enough to fit the head of your stick blender. Add the
egg to the jar and let it settle for a moment, then add the pickle juice, mustard, salt and pepper. Add the oil and allow to settle for two minutes. 2 Insert the stick blender and push it all the way down to the bottom of the jar. 3 Turn on the blender and do not move it for a full 20 seconds. You will be able to see the oil beginning to emulsify and become thick. 4 After 20 seconds, slowly pull the stick blender up almost to the top of the mixture, moving it around to emulsify any remaining liquid. Turn off the blender and remove. Store the mayo in an airtight container in the fridge for up to one week. 5 For the devilled eggs, place about 3cm of water in a large pot and bring to a boil. Place a steamer basket (or colander, or large sieve) over the boiling water, add the eggs and cover with a lid. Steam over a high heat for 12 minutes. 6 Fill a large bowl with cold water and add a trayful of ice cubes. When the eggs are done, transfer them immediately to the iced water and allow to cool for 20 minutes. 7 Gently peel the eggs and slice each one in half lengthwise. Carefully scoop out the yolks using a teaspoon. Place the yolks in the bowl of a food processor. 8 Select the 20 best-looking egg white halves, setting the remaining four aside for another use. 9 Add the mayonnaise, mustard and half a tablespoon of pickle juice or vinegar to the food processor. Whizz until smooth, scraping down the sides when necessary. 10 With the machine running, slowly drizzle in the rapeseed oil. Season the mixture to taste with some salt and the remaining pickle juice or vinegar if desired. Transfer to a sealable bag. 11 Snip off one bottom corner of the bag. Pipe the filling into the hollows of the egg whites, slightly overfilling each one. Sprinkle with black pepper, chives, paprika and sea salt. Serve immediately. Per Serving 181 kcals, 16.9g fat (2g saturated), 1.1g carbs, 0.4g sugars, 4.3g protein, 0.3g fibre, 0.124g sodium
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Top tip:
When making the devilled eggs, using eggs that aren’t super fresh will make them easier to peel. Easy Food 87
Feelin’ NUTTY Dive into the many sweet and savoury uses for peanut butter
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SEPTEMBER 2017
cooking for fun peanut butter
African beef and peanut stew Serves 4 1 tbsp vegetable oil Salt and black pepper 600g stewing beef, cut into chunks 2 onions, chopped 2 garlic cloves, crushed 1 tbsp ginger, minced 500ml beef stock 2 x 400g tins of chopped tomatoes 1 tsp ground coriander 1 tsp cumin 1-2 tsp chilli powder Âź tsp nutmeg 130g chunky peanut butter To serve: Rice Warmed chapati, naan or flatbreads
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1 Heat half of the oil in a large casserole dish over a medium-high heat. When hot, season the beef and add to the pot; do this in batches, if necessary, to avoid over-crowding the pan. Cook for 2-3 minutes until browned on all sides. Remove the beef from the pot and set aside. 2 Reduce the heat and add the remaining oil. Cook the onions for 5-7 minutes until soft. Stir in the garlic and ginger and cook for another minute. 3 Return the beef to the pot and add enough of the beef stock to cover.
4 Add the tomatoes and spices, adding enough chilli powder to taste. Reduce the heat to medium-low and simmer, uncovered, for two hours or until the meat is tender. 5 When tender, stir in the peanut butter and simmer for another hour until the sauce is thickened. 6 Serve hot over rice with some warmed flatbreads on the side. Per Serving 580 kcals, 29.9g fat (7.1g saturated), 21.4g carbs, 11.7g sugars, 57.5g protein, 6.7g fibre, 0.694g sodium
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Spicy peanut prawn noodles Serves 4 400g rice noodles Zest and juice of 3 limes, plus wedges for serving 80g smooth peanut butter 1 tbsp caster sugar 2 tbsp fish sauce 2 tbsp peanut oil 400g raw prawns, peeled 1 bunch of spring onions, sliced 2 carrots, peeled and grated 1 red pepper, deseeded and thinly sliced 3 large garlic cloves, crushed 1 red chilli, deseeded and sliced
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To serve: A handful of fresh coriander, chopped Peanuts, chopped 1 Bring a large pot of salted water to the boil and cook the noodles according to the package instructions. 2 Combine the lime zest, lime juice, peanut butter, sugar, fish sauce and just enough water to make a smooth sauce. 3 Heat the oil in a large frying pan or wok over a high heat. Add the prawns and cook for one minute per side until they turn pink. 4 Add the spring onions, carrots, pepper, garlic and chilli and cook for another minute
until the vegetables are slightly tender and the prawns are cooked through. Remove from the heat. 5 Add the noodles and peanut sauce, then toss with the vegetables to combine. Serve with fresh coriander, some chopped peanuts and lime wedges. Per Serving 512 kcals, 22.5g fat (4.2g saturated), 48.6g carbs, 9.9g sugars, 32.7g protein, 6.2g fibre, 0.990g sodium
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SEPTEMBER 2017
cooking for fun peanut butter
Peanut butter and jam bars Makes 12 60g butter, at room temperature 150g sugar 1 tsp vanilla extract 1 large egg, at room temperature 250g creamy peanut butter 180g plain flour 1 tsp baking powder 250g strawberry or raspberry jam 50g salted peanuts, roughly chopped 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Grease a 23cm square tin and line
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with parchment paper. 2 Beat the butter and sugar in a large bowl for about two minutes until light and fluffy. Slowly beat in the vanilla, egg and peanut butter until combined. 3 Sift the flour and baking powder into a small bowl. Gradually beat this into the butter mixture until just mixed. 4 Spread two-thirds of the dough into the prepared tin. Add the jam and spread into an even layer. Crumble the remaining dough into small pieces evenly over the jam. 5 Sprinkle with the peanuts and bake for 3035 minutes until golden brown.
6 Leave to cool completely before slicing into bars. Per Serving 297 kcals, 17.2g fat (5.2g saturated), 30.6g carbs, 15.8g sugars, 8.5g protein, 2.4g fibre, 0.132g sodium
Lesley Harpur O Connell
“I made these bars for myself and my husband,they were extremely easy and quick to make. I enjoyed the flavour myself, but unfortunately my grandchildren aren’t fond of nuts!”
Easy Food 91
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SEPTEMBER 2017
cooking for fun peanut butter
Chocolate peanut butter party cake Serves 16-20 For the chocolate cake: 230g plain flour 400g granulated sugar 85g cocoa powder 2¼ tsp bicarbonate of soda ½ tsp baking powder 240ml milk 120ml vegetable oil 1½ tsp vanilla extract 2 large eggs 240ml hot water For the peanut butter icing: 350g butter, at room temperature 350g smooth peanut butter 1kg icing sugar 60ml water or milk 6 Reese’s Peanut Butter Cups, chopped For the chocolate ganache: 170g dark chocolate, chopped 120ml double cream 8 Reese’s Peanut Butter Cups, halved, plus extra for crumbling 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Grease three 20cm round cake tins and line with parchment paper. 2 Sift the flour, sugar, cocoa powder,
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bicarbonate of soda and baking powder into a bowl. 3 Whisk the milk, oil, vanilla and eggs in a large mixing bowl. Gradually stir in the flour mixture. 4 Slowly add the hot water to the batter and mix until well combined. 5 Divide the batter evenly among the tins and bake for 22-25 minutes, or until a skewer inserted into the centre comes out with a few moist crumbs. Leave to cool slightly in the tins, then remove to a wire rack to cool completely. 6 Beat the butter and peanut butter for the icing for two minutes until well combined. 7 Add half of the icing sugar and mix until smooth. Add half of the water (or milk) and mix until smooth. Repeat until all of the icing sugar and water has been incorporated. 8 When the cakes have cooled, check if they are domed in the centre. If so, use a large serrated knife to carefully slice off the rounded tops until they are flat. 9 Place the first cake layer on a serving plate or cardboard cake circle and spread over some of the icing to make a smooth, even layer. 10 Add about half of the chopped Reese’s and press into the icing. Spread a small amount of icing on top of the Reese’s. 11 Repeat these layers again, then top with the final cake layer.
12 Spread half of the remaining icing over the top and sides of the cake; there will be small crumbs sticking to the icing. Refrigerate the cake for 30 minutes — this will help the icing set. 13 Spread half of the remaining icing over the cake so it is smooth and covers any of the crumbs. 14 Run a small or offset spatula around the sides of the cake until smooth. 15 Place the chocolate in a heatproof bowl. Microwave the cream until it starts to bubble, then pour over the chocolate. Leave for 2-3 minutes until the chocolate softens, then whisk until smooth. 16 Use a spoon to drizzle the chocolate around the edge of the cake. Smooth the rest of the chocolate over the cake to cover the top. Leave to sit and firm up for 10 minutes. 17 Add the rest of the peanut butter icing to a piping bag. Add small dollops to the top of the cake. Scatter over the halved and crumbled Reese’s. 18 Refrigerate the cake until ready to serve, then remove from the fridge 30 minutes before serving so it can come to room temperature.
Per Serving 871 kcals, 47.9g fat (21.4g saturated), 107.2g carbs, 89.8g sugars, 11/9g protein, 3.6g fibre, 0.70g sodium
Easy Food 93
Peanut butter and banana oats Serves 2 150g oats 1 tbsp chia seeds 1 tsp cinnamon A pinch of sea salt 750ml milk or water, plus extra for topping 2 tbsp peanut butter, plus extra for serving 2 bananas, sliced, plus extra for topping
94 Easy Food
1 Add the oats, chia seeds, cinnamon, salt and milk in a small saucepan over a medium heat. Heat, stirring occasionally, for 8-10 minutes until the liquid has been absorbed, or to your liking. 2 Stir in the peanut butter and bananas. 3 Top with a few extra banana slices and some extra peanut butter. Add a splash of milk to serve. Per Serving 434 kcals, 18.7g fat (6.9g saturated), 53.5g carbs, 33.4g sugars, 19.3g protein, 7.3g fibre, 0.492g sodium
SEPTEMBER 2017
kids' kitchen A GO-TO GUIDE FOR BUDDING YOUNG COOKS
96-106 IN THIS SECTION
BACK TO BASICS P96
Our Home Ec expert praises the benefits of home cooking
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EAT THE RAINBOW P98
Parents and kids will love these healthy, colourful picnic foods!
EASY JUNIORS P105
Tasty sandwich pinwheels are perfect for kids' lunchboxes
Easy Food 95
Home Economics Masterclass
BACK TO BASICS Heather Brady of Scoil Mhuire, Trim, praises the benefits of home cooking
F
ood preparation and table gatherings can offer quality family time, as well as making a vital contribution to the overall health and wellbeing of the family.
THE BENEFITS OF HOME-COOKED FAMILY MEALS • HEALTH Many convenience foods are laden with sugar and salt, which can contribute to obesity, diabetes and heart disease. By using basic nutritional knowledge, the ingredients in home-cooked foods can be monitored and tailored to suit individual needs. In comparison, convenience foods often contain many alien ingredients such as additives, trans fats, and hidden sugars, which — if you struggle to pronounce — you may struggle to digest. • WEALTH Eating “out” of home is no longer a treat but a daily ritual. Take, for example, cinema fuels, take-out coffees, dashboard-dining and restaurant visits. This habit may not only be enlarging our waistbands, but also burning a hole in our pockets. Stock up on reusable tubs and containers and batch cook or bake. Your piggy bank will thank you. • HAPPINESS Family cooking can be a very rewarding activity, where children young and old can create and communicate.
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RULES OF THUMB
GOOD THINGS COME ON SMALL PLATES There is a stark correlation between our ever-increasing obesity statistics and consumer demand for massive portions. Curb that trend by using the Food Safety Portion Size Reference Guide. Nourish but don’t overfill your loved ones. WHAT’S IN A (NAME) LABEL There are often hidden ingredients in processed foods. To become label literate, keep a Food Shopping Card in your purse to make wiser decisions on what you purchase. Initially, this takes time but, with practice, you will become aware of the fables on labels. FAIL TO PLAN, PLAN TO FAIL Plan out your week in meals and develop your shopping list from here. If you shop once a week, use up meats and fish in the order that they expire so as to reduce waste. If in doubt, freeze perishable proteins and, with the aid of a plan on the fridge, defrost whatever ingredient you need first thing in the morning. By planning your diet, those dreaded ‘snackcidents’ are also curbed. BAR THE JARS Batch cook and freeze your own stock and sauces. Ice cube trays are fantastic for stock as they can be added in controlled quantities. Perfect the art of a basic roux and a versatile tomato base. These can be modified to fit a myriad of uses. Bone broth is another effective and economical favourite, and soup
is a freezer champion. Use whatever vegetables are on offer. FUN FACTOR Why not encourage your friends and colleagues to cook by setting a budget and hosting a “Come Dine With Me” competition or holding a movie night where you fake your takeaway favorites. BALANCING ACT Eating healthily is all about balance. Every now and then it’s perfectly okay to enjoy and savour an indulgent treat.
BASIC TOMATO SAUCE Serves 2
1 tbsp rapeseed oil 1 shallot, peeled and diced 1 garlic clove, peeled and crushed 500ml tomato passata 2 tbsp tomato purée 1 tsp brown sugar Salt and black pepper 2 celery stalks, chopped 2 carrots, peeled and chopped Handful of fresh basil, chopped Handful of fresh parsley, chopped 1 Heat the oil in a large, heavy pan over a medium heat. 2 Add the shallot and cook for 3-4 minutes, stirring with a wooden spoon. 3 Add the garlic and cook for one minute. Stir in the tomato passata. 4 Bring to a boil, then stir in the tomato purée and sugar. Season with salt and black pepper. 5 Reduce the temperature and simmer the sauce for 20 minutes. 6 Add the celery and carrots and cook for 10 minutes until soft. 7 Stir in the fresh herbs and season to taste. Serve immediately, or let come to room temperature before storing. Per Serving 217 kcals, 8.3g fat (0.5g saturated), 30.4g carbs, 9.2g sugars, 5.9g protein, 4.9g fibre, 0.095g sodium
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SEPTEMBER 2017
kids’ kitchen home ec
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Easy Food 97
Eat the
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rainbow Parents and kids will love these healthy, colourful picnic foods!
98 Easy Food
SEPTEMBER 2017
kids’ kitchen picnic
Rainbow kebabs Makes 2
5 or 6 strawberries, hulled and halved 1 clementine, peeled and segmented A handful of pineapple pieces 1 kiwi fruit, peeled and cut into bitesized pieces A handful of blueberries, halved 1 Thread the fruit onto plastic or bamboo skewers. You can make them all the same in rainbow order or let your little one design their own. 2 Arrange the fruit kebabs on a plate, platter or air-tight container. Cover and store in the fridge until ready to serve. Per Serving 91 kcals, 0.5g fat (0g saturated), 23g carbs, 16.8g sugars, 1.4g protein, 3.5g fibre, 0.005g sodium
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Easy Food 99
Rainbow dips Serves 6-8
For the carrot hummus: 250g carrots, sliced into sticks (skins left on) 1 garlic clove (unpeeled) ½ tbsp olive oil ½ x 400g tin of chickpeas, drained ½ tsp ground cumin 1½ tbsp orange juice For the beetroot hummus: 200g cooked beetroot, roughly chopped ½ x 400g tin of chickpeas 1 small garlic clove (optional) ½ tsp ground cumin 1 tbsp olive oil ½ tbsp lemon juice For the pea and mint dip: 300g frozen peas 2 sprigs of fresh mint
100 Easy Food
100g thick Greek yoghurt (or dairy-free alternative) 1 tbsp lemon juice 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Place the carrot sticks and garlic clove onto a baking tray. Drizzle over the oil and toss to coat. Roast for 20-25 minutes until the carrots are golden and cooked through. Remove from the oven and leave to cool. 2 Add the chickpeas, cumin and orange juice to a food processor or blender. Squeeze the roasted garlic clove out of its skin and add to the food processor. Add the roasted carrots. 3 Purée all of the ingredients together until smooth. Transfer to a bowl and clean out the food processor to make the next hummus. 4 Add all of the ingredients for the beetroot hummus to the food processor. Purée until smooth. Transfer to a bowl and clean the food processor again. 5 Pour the frozen peas into a saucepan with the mint sprigs. Cover with boiling water and
cook for 1-2 minutes over a medium heat until just tender. 6 Drain the peas and mint in a colander, then rinse under cool water. Drain well. 7 Strip the mint leaves from the sprigs and add to the food processor with the peas, yoghurt and lemon juice. Purée until smooth. 8 Serve the dips with crackers, vegetable sticks or bread. For the carrot hummus: Per Serving 64 kcals, 1.6g fat (0.2g saturated), 9.6g carbs, 2.8g sugars, 2.3g protein, 0.9g fibre, 0.031g sodium
For the beetroot hummus: Per Serving 65 kcals, 2.7g fat (0.4g saturated), 7.7g carbs, 2.3g sugars, 2.4g protein, 0.6g fibre, 0.029g sodium
For the pea and mint dip: Per Serving 54 kcals, 1.6g fat (1.2g saturated), 6.9g carbs, 2g sugars, 3.3g protein, 2.6g fibre, 0.032g sodium
SEPTEMBER 2017
kids’ kitchen picnic
Frittata bites Makes 12
1 tsp olive oil, plus extra for brushing 1 small red onion, finely chopped 1 red pepper, deseeded and finely chopped A large handful of fresh spinach, finely chopped 100g soft goat’s cheese 6 large eggs, beaten 1 Preheat the oven to 180˚C/160˚C fan/ gas mark 4. Lightly brush a 12-cup muffin tin with oil.
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2 Heat the oil in a frying pan over a medium heat and cook the onion and pepper for 3-4 minutes until they begin to soften. Remove from the heat and leave to cool. 3 Add a bit of the onion and pepper mixture to each egg cup. Add some spinach and goat’s cheese. 4 Divide the beaten eggs between the cups of the muffin tin until they are about threequarters of the way full. 5 Bake for 20-25 minutes until the frittata bites are puffed and golden.
p tip:
To a picnic acking ds When p ger foo ones, fin dren il h c for little g n ust! You are a m likely to ch more an pick u m are c y e ty if th eat plen its and b d e iz up bite-s it’s a great nd pieces a trying a t them e g to y wa tes s ta f o variety s. re tu x te and
Per Serving 70 kcals, 4.7g fat (2.1g saturated), 2.3g carbs, 1g sugars, 5g protein, 0.6g fibre, 0.77g sodium
Easy Food 101
Top tip: t wraps
p bough uicker Use sho nq this eve e k er to ma y leftov n A r! ie s a e n a d c n a ps ade wra or y a homem d t x the ne d e s u s u e b er e; r anoth frozen fo reaseproof er g p just la y ach wra tween e e b r . g pape in z ee before fr
Rainbow wrap Makes 2-4
For the wraps: 100g buckwheat flour 1 egg 300ml milk (or dairy-free alternative) 3 tbsp water Olive or coconut oil, for cooking For the rainbow filling: A few spoonfuls of cream cheese or hummus ½ a cooked beetroot ¼ a red pepper 102 Easy Food
1 small carrot ¼ a yellow pepper A 5cm piece of cucumber 1 In a mixing bowl, whisk together all of the ingredients for the wraps (except for the oil) until the mixture is very smooth. Leave to stand for 30 minutes. 2 Heat the oil in a non-stick frying pan. Ladle some of the batter into the bottom of the pan, swirling so that it coats the bottom in a thin, even layer. Cook for two minutes, then flip the wrap and cook on the other side for another two minutes until golden. 3 Leave the wraps to cool on a wire rack, or
keep them warm in a low oven if you prefer. 4 Spread some cream cheese or hummus onto each wrap. 5 Slice all of the vegetables into strips and place in the wraps, arranged by colour. 6 Fold up the top and bottom of the wrap, then roll tightly, spreading a little extra cheese on the last bit of wrap to help ‘glue’ it in place if needed. 7 Slice the wrap in half at an angle so that you can see the colours. Serve immediately or pack into an airtight container. Per Serving 245 kcals, 6.3g fat (2.2g saturated), 39g carbs, 9.8g sugars, 11.8g protein, 5.8g fibre, 0.153g sodium
SEPTEMBER 2017
kids’ kitchen picnic
Rainbow muffins Makes 10
225g self-raising flour 1 small carrot, peeled and grated 2 spring onions, finely chopped ½ a red pepper, deseeded and finely chopped 2 tbsp sweetcorn 100g mature Cheddar, grated 175ml milk (or dairy-free alternative) 1 large egg 50ml olive oil, plus extra for brushing 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Lightly brush 10 cups of a 12-cup muffin tin with oil. 2 Add the flour to a large mixing bowl with the carrot, spring onion, red pepper and sweetcorn. Toss everything to combine. 3 Add the Cheddar and toss to combine. 4 Whisk the milk, eggs and oil in a separate bowl. Slowly stir into the vegetable mixture until combined. 5 Divide the batter among the 10 muffin cups. Bake for 20 minutes or until golden brown and cooked through. Leave to cool on a wire rack. Per Serving 156 kcals, 5.7g fat (1.3g saturated), 21g carbs, 2.2g sugars, 5.9g protein, 1.5g fibre, 0.072g sodium
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Easy Food 103
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Easy Food juniors
Kids will love these easy lunchbox pinwheels
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Easy Food 105
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Easy Food juniors
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Ham and cucumber pinwheels Serves 2
1 small cucumber 2 slices of bread, white or wholemeal 30g cream cheese, at room temperature 2-4 slices of ham 3 slices of Cheddar 1 Use a vegetable peeler to cut long, thin slices from the cucumber, stopping when you get to the seeds. 2 Place the slices of bread on a cutting board and carefull cut off the crusts. 3 Use a rolling pin to flatten each slice of bread until very thin. 4 Spread both slices of bread with the softened cream cheese. 5 Cover the cream cheese with one or two slices of ham, leaving a small border around the edges. 6 Place a few slices of Cheddar on top of the slices of ham. 7 Add the cucumber slices. Tightly roll the bread up into two rolls. 8 Carefully slice the logs into 2cm-thick pinwheels. Enjoy the pinwheels immediately or pack into a lunchbox. Per Serving 123kcals, 7g fat (3.9g saturated), 11g carbs, 2.9g sugars, 5.3g protein, 1.2g fibre, 0.304g sodium
106 Easy Food
SEPTEMBER 2017
make it healthy! GIVE YOUR BODY THE LOVE IT DESERVES
108-117 IN THIS SECTION
OH MY GOODNESS! P108
Food blogger Aoife Howard brings the sunshine with this simple, wholesome salad
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ON THE ROAD AGAIN P110
Make every meal count no matter how busy the day with these healthy on-the-go options
Easy Food 107
Goodness! OH MY
Blogger Aoife Howard brings the sunshine with this simple, wholesome salad
S
eptember officially hails the end of summer; the long, sunny days give way to shorter cooler evenings, school and work become a daily occurrence and summer holidays become an all too distant memory. Although I must admit that September is not a month I enjoy nor look forward to, it does offer a fresh start of sorts; a time to re-evaluate and perhaps set some new aims and goals. Many of us — myself included — like to use this time of year to adopt a new healthy habit or incorporate more nutrientrich meals into our diets. To anyone looking to make a diet change, my one recommendation would be to invest in a good lunchbox and prepare your own lunches. Although it may seem like a chore at the end of a busy day, I guarantee that, before long, both your health and pockets will reap the rewards. This salad is a nourishing option that effortlessly bridges the gap between the lighter summer fare and the richer meals of winter. Using rice as its base makes this much more sustaining than leafy-based summer salads. What I love about salads is their versatility. For example, this salad would be equally delicious made with quinoa rather than rice, or even with leftover wedges of roasted sweet potato. When it comes to preparing lunches, a little bit of planning makes all the difference. If I'm having rice or quinoa for dinner, I always cook extra — that way, I simply have to add some quickly chopped vegetables, cooked black beans and sweetcorn,
108 Easy Food
rustle up an easy dressing and before long I'll have a delicious lunch ready. This gorgeous salad is a veritable fiesta of summery Mexican flavours. Crisp sweetcorn, juicy cherry tomatoes, nourishing black beans and peppery radish combine beautifully to make this the perfect early autumn salad, drizzled with a fiery chilli and lime dressing and topped with chunks of luscious avocado. It not only tastes great but, thanks to the combination of protein-rich beans, complex carbohydrates in the form of brown rice and the avocado's monounsaturated fats, it will help to fuel you through the remainder of the day. In addition, the fiery kick of the chilli and lime dressing should reinvigorate even the most tired of souls. This colourful salad inspired by the spicy flavours of Mexican cuisine will add a little lunchtime sunshine to your day, and (hopefully) make the September return to school and work just that little bit more palatable.
Mexican black bean, rice and avocado salad Serves 2 90g mixed rice 110g black beans, cooked 1 x 198g tin of sweetcorn Handful of coriander, finely chopped 3 spring onions, sliced 3 radishes, sliced 100g spinach leaves 100g cherry tomatoes 1 avocado, peeled and diced
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
For the dressing: Juice of ½ a lime 1 tsp olive oil 1 tsp chilli flakes 1 tbsp maple syrup or honey 1 tsp tamari soy sauce Salt and black pepper 1 Place the rice in a saucepan along with 250ml of water. Bring to the boil for 2-3 minutes, then reduce the heat and allow to simmer for 30-40 minutes until tender. 2 Once cooked, transfer the rice to a large bowl. Set aside and allow to cool at room temperature. 3 To make the dressing, whisk together the lime juice, olive oil, chilli flakes, maple syrup and soy sauce. Mix well and season to taste. 4 Add the black beans, sweetcorn, coriander, spring onions, radishes, spinach and tomatoes to the cooled rice. Drizzle with half of the dressing and toss to combine; save the rest of the dressing for another time. Top with the avocado to serve. Per Serving 641 kcals, 24.5g fat (4.7g saturated), 93.1g carbs, 11.6g sugars, 20.6g protein, 19.9g fibre, 0.201g sodium
x SEPTEMBER 2017
make it healthy hearty salad
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Easy Food 109
Road again ON THE
Make every meal count no matter how busy the day with these healthy on-the-go options
110 Easy Food
SEPTEMBER 2018
make it healthy on the go
Low-carb breakfast cups Makes 6 (easily doubled) Cooking spray 6 slices of ham 6 large eggs 6 cherry tomatoes, halved Salt and black pepper 3 tbsp chives, chopped MAKE IT YOURS: like, sprinkle a little you If grated cheese into each ham cup before adding the eggs.
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1 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6. Lightly coat six muffin cups with cooking spray. 2 Fit one slice of ham into each muffin cup, pushing it into the bottom and letting it hang out over the top. Crack an egg into each cup. 3 Top each muffin cup with two tomato halves, cut-side up. 4 Bake in the middle of the oven for 15-16 minutes until the whites are cooked but the
yolks are still slightly soft. Season with salt and pepper and sprinkle chopped chives over the top. 5 Allow to cool in the muffin tin for five minutes, then carefully remove. Enjoy immediately or transfer to a wire rack to cool completely and pack for later. Per Serving 141 kcal, 7.7g fat (2.4g saturated), 6.3g carbs, 3.7g sugar, 12.1g protein, 1.9g fibre, 0.202g sodium.
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Breakfast
Easy Food 111
Mixed berry overnight oats Serves 2 300g Greek yoghurt 100g rolled oats, uncooked 60ml milk 2 tsp chia seeds (optional) 250g frozen mixed berries 1 In a bowl, combine the yoghurt, oats, milk and chia seeds, if using. Stir together well.
2 Layer some of the mixture into two large tubs or jars and top with some of the berries. Repeat these two layers until you reach the top of the jars. 3 Place in the fridge overnight, and for up to three days. Enjoy at room temperature or heat in the microwave as desired. Per Serving 335 kcal, 17.9g fat (12.5g saturated), 29g carbs, 10.6g sugar, 13.9g protein, 6.7g fibre, 0.015g sodium.
Breakfast
112 Easy Food
SEPTEMBER 2018
make it healthy on the go
Curried lentil pasties Makes 12 For the filling: 550ml chicken stock 200g lentils, rinsed 2 tbsp curry powder ½ tsp turmeric ¼ tsp black pepper 2 carrots, peeled and chopped 1 potato, peeled and cubed For the pastry: 500g plain flour 1 tsp salt 280g cold butter 4 tbsp lard or vegetable shortening 12-15 tbsp cold water 1 Bring the chicken stock to a boil in a large pot over a high heat. Add the lentils, curry powder, turmeric and black pepper. Reduce the heat to a simmer and allow to simmer for one hour, stirring occasionally. 2 Add the chopped carrots and potatoes and cook for 15 minutes longer. Remove from the heat and allow to cool. 3 Meanwhile, combine the flour, salt, butter and shortening in a large bowl. Use your fingers or a pastry cutter to rub the butter and shortening into the flour until the mixture is crumbly. 4 Add the water a splash at a time, stirring with a fork after each addition, until the dough comes together. Gather into a ball, wrap in cling film and place in the fridge for one hour. 5 Preheat the oven to 220˚C/200˚C fan/ gas mark 7. Lightly grease a large baking tray with oil or butter. 6 Divide the dough into 12 equal portions and roll each one out to a circle about 20cm in diameter. 7 Spoon 1-2 tablespoons of the lentil mixture over one half of each circle, leaving a 1cm border from the edge. Fold over each pie, using a little water to seal the edges. Seal by pressing the back of a fork all the way around the semi-circular edges. 8 Bake for 25-30 minutes or until golden brown. Enjoy immediately or transfer to a wire rack to cool completely and pack for later.
MAKE IT YOURS: You can save time by swapping the homemade pastry for shop-bought shortcrust pastry.
Lunch
Per Serving 437 kcal, 24.1g fat (13.8g saturated), 46.2g carbs, 1.2g sugar, 9.4g protein, 7.2g fibre, 0.487g sodium.
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Easy Food 113
Turkey Caesar wraps Serves 2 (easily doubled) 4
tbsp light mayonnaise 50g Parmesan, grated 2 tbsp lemon juice 1 tbsp Worcestershire sauce Salt and black pepper 2 large flour tortillas 4 slices of turkey 6-8 leaves romaine lettuce, roughly chopped To serve: Cherry tomatoes
1 In a small bowl, combine the mayonnaise, Parmesan, lemon juice and Worcestershire sauce. Season with salt and pepper and stir to combine well. Spread this Caesar mayonnaise over both tortillas. Top with the sliced turkey and the lettuce. 2 Roll up and wrap in tin foil or cling film. Pack each wrap with a handful of cherry tomatoes on the side.
MAKE IT YOURS: Use leftover shredded roast or rotisserie chicken in place of the turkey, if preferred. Add crispy cooked bacon bits for extra flavour, if desired.
Per Serving 319 kcal, 15.1g fat (5.3g saturated), 20.2g carbs, 5.6g sugar, 24.7g protein, 1.2g fibre, 1.595g sodium.
Lunch
114 Easy Food
SEPTEMBER 2018
make it healthy on the go
So-simple light quiche Serves 6 Cooking spray 1 tbsp olive oil ½ an onion, finely chopped 100g mushrooms, finely chopped ½ tsp dried thyme 180g Cheddar, grated 60g self-raising flour Salt and black pepper 5 sun-dried tomatoes, drained and finely chopped 4 large eggs 350ml milk
1 Preheat the oven to 180°C/160˚C fan/gas mark 4. Lightly coat a 23cm pie dish with cooking spray. 2 Heat the oil in a pan over a medium-high heat and cook the onion for 3-4 minutes. Add the mushrooms and thyme and cook for 3-4 minutes longer, then transfer to a large bowl and allow to cool. 3 When the onion mixture has cooled, add the Cheddar, flour and some salt and pepper. Spread this mixture over the base of the prepared pie dish. Scatter over the chopped sun-dried tomatoes. 4 In a jug, whisk together the eggs and milk. Pour over the onion mixture.
To serve: Mixed leaves
5 Cook for 30-35 minutes or until puffed and golden. Allow the quiche to cool completely, then slice into wedges and wrap individually. Pack with mixed leaves to serve.
Per Serving 213 kcal, 9.4g fat (3.5g saturated), 16.9g carbs, 6.5g sugar, 16g protein, 1.9g fibre, 0.265g sodium.
x MAKE IT YOURS: Mix it up by adding any leftover veggies you have to hand!
er Lunch or dinn
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Easy Food 115
Sweet treat
Chocolate tahini cookies Makes 12-14 105g tahini 105ml honey ½ tsp vanilla extract 130g ground almonds ½ tsp baking powder 3 tbsp good-quality cocoa powder 3 tbsp sesame seeds
116 Easy Food
1 Preheat the oven to 160˚C/140˚C fan/ gas mark 3. Line a large baking tray with parchment paper. 2 In a large bowl, whisk together the tahini, honey and vanilla extract. 3 In a separate bowl, combine the ground almonds, baking powder and cocoa powder. 4 Add the dry ingredients into the wet and mix well to combine into a dough. 5 Make balls of dough, using about two
tablespoons of dough for each ball. Place on the baking tray and sprinkle sesame seeds over the top. 6 Bake for 8-10 minutes or until they are set. Transfer to a wire rack to cool completely, then pack for later. Per Serving 162 kcal, 10.9g fat (1.4g saturated), 16g carbs, 10g sugar, 4.6g protein, 3.4g fibre, 0.011g sodium.
x SEPTEMBER 2018
make it healthy on the go
Savoury snack
Caprese skewers Serves 4 1 x 400g pack of spinach and Ricotta tortellini 200g cherry tomatoes, halved 2 x 125g packs of mini Mozzarella balls (bocconcini) Handful of fresh basil leaves Basil pesto or olive oil
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1 Bring a large pot of salted water to the boil and cook the tortellini according to the package instructions. Drain and rinse under cold running water until cooled completely. 2 Thread the tortellini onto skewers, alternating with cherry tomatoes, bocconcini and basil leaves.
3 Pack with pesto or olive oil in a small tub and drizzle over before eating.
Per Serving 408 kcal, 18.7g fat (3.5g saturated), 38.1g carbs, 6.8g sugar, 20.8g protein, 3.1g fibre, 0.507g sodium.
Easy Food 117
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Saturday 30th Sept 2017 11am - 4.30pm Crowne Plaza Northwood, Santry, Co. Dublin Cooking Demos including Kevin Dundon
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Easy Food 119
Taste the
R
B N I OW A
PURPLE/BLUE
YELLOW
The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin also has antioxidant properties that protect the body's cells from damage and may be able to help reduce the risk of cancer, stroke and heart disease.
As with orange fruit and vegetables, betacarotene gives yellow varieties their colour. Foods like sweetcorn, peach, papaya and egg yolk are also rich in the antioxidant beta-cryptoxanthin, which may reduce the risk of rheumatoid arthritis.
GREEN RED Red fruits and vegetables contain a powerful antioxidant called lycopene, which works to reduce cancer risk and improve heart health. Cooked tomatoes are an especially rich source of lycopene, and could explain why Italians have such low rates of heart disease!
Green vegetables contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Dark leafy greens such as spinach and broccoli are also excellent sources of folate, calcium and magnesium.
BROWN/WHITE ORANGE Carotenoids, such as beta-carotene and lutein, give orange fruits and vegetables their vibrant hue. Beta-carotene gives yellow and orange fruits and vegetables their colour and is converted to vitamin A in the body, where it helps us make hormones and keeps our eyes healthy.
120 Easy Food
White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin, which is found in garlic and leeks and known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.
FOR INCREASING YOUR FRUIT AND VEGETABLE INTAKE
TOP TIPS
✓ Fresh, frozen, canned or dried fruits and vegetables count towards your 7-a-day. ✓ Frozen, tinned or dried fruits and vegetables can be a cheaper alternative for those on a budget. ✓ Incorporate more vegetables into dishes — frozen carrots or peas can be added into any meat- or potato-based dish, including lasagna, spaghetti bolognese and shepherd’s pies. ✓ A spiraliser can be used to transform vegetables such as carrots, courgettes and beetroot into noodle-like shapes. These can replace pasta and noodles in some dishes for a lower carbohydrate option, or to increase the vegetable content of a meal.
SEPTEMBER 2017
KITCHEN SKILLS
EAT MORE…KALE
A 70G PORTION CONTAINS:
206%
A 70G PORTION CONTAINS:
684%
OF THE RDA OF VITAMIN A
OF THE RDA OF VITAMIN K
KALE IS ONE OF THE MOST NUTRIENT DENSE FOODS, AT 33 CALORIES PER PORTION
A 70G PORTION CONTAINS:
134%
A 70G PORTION CONTAINS:
OF THE RDA OF VITAMIN C
HIGH IN FIBRE, WHICH IS IMPORTANT FOR DIGESTIVE HEALTH RICH IN LUTEIN, WHICH WORKS WITH VITAMIN A TO PREVENT EYE DISEASES
9%
OF THE RDA OF CALCIUM
“Let food be thy medicine, and medicine be thy food.” - Hippocrates
DID YOU KNOW.. Pizza as we know it originated in Naples in the 19th century. Legend has it that the first known pizza was created for the visit of King Umberto and Queen Margherita of Italy in the late 1800s. In this taste test, Queen Margherita liked the pizza with Mozzarella, basil and tomatoes so much that it was dubbed the “pizza Margherita.”
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Hippocrates was an ancient Greek physician, traditionally regarded as the father of medicine. He was one of the first to state that diseases came as a result of natural processes, rather than as punishment from the gods. Hippocrates recognised the value of eating well, and the potential of certain foods for good health.
Easy Food 121
… O T
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MA
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RAMBLED E C S G T
122 Easy Food
SEPTEMBER 2017
step-by-step
1
For one serving, start with 2 fresh eggs, 6 tbsp whole milk (or cream), butter and some salt and pepper. Have a small non-stick pan ready.
3
Whisk the eggs and milk in a small bowl and season with salt and pepper. Add to the pan and let it sit, without stirring, for 20 seconds.
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2
Heat the pan over a medium-low heat for a minute, then add a knob of butter. Let it start foaming, but don’t let it brown.
4
Use a wooden spoon to slowly and continuously stir the eggs, gently folding them from the edges and the bottom. Repeat until the eggs are just softly set — they will continue cooking slightly off the heat.
Easy Food 123
Tips FROM THE
TEST K TCHEN One of Easy Food’s food stylists, Shannon Peare, explains the benefits of cooking from a young age
WEIGHING SCALES Weighing scales are essential when it comes to baking, and unfortunately there isn’t an alternative. While measuring cups are common in America, European cups are sized differently, so would not produce the same results if used to replace a scale. Weighing scales are readily available
For more of Shannon’s creations, follow Petite Poire Petite Poire Cakes @petite_poire_cakes
Budding bakers
results offer a tempting treat for practising
Nothing says home quite like the smell of
key mathematical concepts during baking.
baking. I still remember waking my aunt up
Measuring ingredients, counting spoonfuls
at 7am to bake biscuits together, using the
while mixing and dividing the batter are all
“fizz” as I couldn’t say sieve and making the
important lessons gleaned from baking.
letter 'S' with the biscuit dough. Getting to lick the spoon or the bowl was always the reward. This all comes down to baking at a young age.
✓ Simple multiplication and division can also be applied when doubling or halving a recipe. ✓ Give young bakers the responsibility of
Baking is an excellent way to spend time with
weighing out the ingredients and teach them
your kids, but there are actually so many other
the different weights as they go; this is an
benefits. Here are some of my top reasons
excellent introduction to terms and concepts
on the benefits of baking with kids (on top of
like weight, volume and capacity.
producing some tasty treats!).
Benefits of baking with your kids RECIPE READING
✓ It’s essential to read any recipe before baking. This is an excellent way to encourage children to read and helps them gain a better understanding of the recipe before baking. ✓ Reading through a recipe gives the budding bakers the opportunity to ask questions on new cooking terms such as whipping, creaming and sieving. This is a great way to build their vocabulary. During baking, ask about the new words and give them the opportunity to put them into practice.
CREATIVE KIDS
and are a small price to pay to guarantee accuracy in your bakes. ELECTRIC MIXER... OR MUSCLE! A hand mixer or a free standing mixer is great for creaming butter and sugar, but a wooden spoon and some muscle power will work just as well! ROLLIN’ ROLLIN’ ROLLIN’ Baking biscuits, tarts or even covering a cake with fondant requires a rolling pin. Rolling pins are very inexpensive and can be found in most supermarkets. If in a pinch, a large empty glass bottle, a tall glass or glass jar will do the trick; this is probably safest for older children.
✓ Providing an outlet for kids’ creativity is an excellent way for them to express themselves, and decorating bakes is one of my favourite means of creative expression! Mix 125g of icing sugar with 1-2 tbsp of warm water to make a runny icing. Lay out a variety of different cutters, sprinkles and food colourings to give the kids the opportunity to let their imaginations run wild. Warning, this may get messy! ✓ If they like play dough, fondant is a great alternative as it will set hard and allow them to keep their creations.
CUTTERS There are loads of cutters available, but why not let kids get innovative and create their own designs? Use different sized glasses to make circles, or cut out shapes from paper and trace around them on the dough to make customised shapes. To be safe, use a butter knife to trace around the outline of the stencil. TRAYS AND TINS A basic tray for cooking will work for any
Baking Basics
biscuits and many yeast breads. However, if you
basic hygiene, such as washing their hands
for novice bakers, plus a few handy kitchen
PARCHMENT PAPER OR GREASEPROOF
before and after handling food.
staples that will do the trick…
Using parchment or greaseproof helps prevent
STIRRING IN SOME SAFETY ✓ Baking is a practical way of teaching about
don’t have a tray, a flat oven-safe dish will work.
Here are some basic tools to have on hand
✓ Invest in an apron, as this not only helps
bakes from sticking to tins. They are sold in all
new bakers feel like a real pro, but also
BOWLS
supermarkets and come in 8-10 metre rolls, so
demonstrates the importance of wearing
Bowls are essential;
they should last a while! If you don’t have any,
protective clothing.
weigh out any ingredients
go with the traditional method of greasing your
in small bowls you have
tins or trays with lots of butter!
✓ Set a good example in the kitchen and always work around the oven and hob
in your cupboard, while large mixing bowls are
carefully, stressing the importance of
available in most shops. If you do not have a
The aim of baking with kids is to have fun and
wearing oven gloves.
designated mixing bowl, a basin, large salad
allow them to use their imaginations. It’s a fun
bowl or even a large pot will work just as well.
way to teach them some life skills, and will also
MIXING IN MATHS
Weighing out all the ingredients first can help
mean you may just have something nice to
✓ Baking is a science; the delicious end
judge what size mixing bowl is required.
have with your cup of tea!
124 Easy Food
SEPTEMBER 2017
Top Tip:dough is
if your To check Step 4, loped in e v e d fully gh and u o iece of d h your p a e k ta wit pread it es gently s h stretch g u o d e th st If o . lm rs a e fing and is breaking s the n a e without m nt, this transpare s developed. ha n te glu the nown as This is k st’. te e n a p ‘window
Aunty Eileen’s biscuits Makes about 12
Pretzels
7 Once the dough has doubled in size, divide
Makes 12
each half into six equal pieces.
For the dough: 280ml lukewarm milk 1 x 7g package of fast action yeast 1 tbsp soft brown sugar 500g strong flour ½ tbsp salt 40g butter, at room temperature 1½ tbsp bicarbonate of soda 3l boiling water
with tapered ends; start from the middle of the
8 Roll each piece into 40-50cm long sausages
225g plain flour, extra for dusting 55g caster sugar 110g butter, at room temperature 50ml milk 1 egg, beaten
dough and roll outwards. Roll the dough part of the way, as it will shrink back. Allow the dough pushing out the air bubbles, so don’t be afraid to
For the icing: 400g icing sugar 3-4 tbsp water
apply pressure.
Variety of food colourings
to rest for a minute and then roll again. You are
9 To create the pretzel shape, take one of the strands of dough and shape it into a U shape.
1 Preheat the oven to 200˚C/180˚C fan/gas mark
Twist the two ends together. Bring the twisted
6 and line two large baking trays with sheets of
ends down to the bottom curve and use a bit of
parchment paper.
water or milk to stick them to the dough.
2 Sift the flour and sugar into a large bowl and
10 Place the shaped pretzels on a baking tray
rub in the butter to form a sandy texture.
lined with parchment paper and cover with oiled
3 Make a well in the centre and add the milk.
cling film. Allow to sit in a warm spot for 20
Mix until it comes together as a dough.
minutes until they have puffed up.
4 Place the dough on a floured surface and roll
11 In a large bowl, mix the bicarbonate of soda
out with a rolling pin. This is when you can get
1 Pour the lukewarm water into a jug and add the
with the boiling water. Drop the pretzels in for
creative and cut out a variety of different shapes
yeast and brown sugar. Leave for five minutes.
20 seconds, then gently remove and place on a
using biscuit cutters.
2 Sieve the flour and salt into a large bowl. Rub in
baking tray.
5 Place the biscuits onto the prepared tray and
the butter until it reaches a sandy texture.
12 While the dough is still wet, sprinkle half
brush with the beaten egg.
3 Make a well in the centre of the bowl and add
with the sea salt and leave the other half to be
6 Bake for 15-20 minutes or until golden brown.
the milk mixture. Mix until it just comes together
decorated after baking.
Transfer to a wire rack to cool completely.
as a dough.
13 Bake for 20-25 minutes until the dough is
7 For the icing, whisk the icing sugar and water
4 Turn the dough out onto a clean, lightly floured
golden in colour. Leave to cool on a wire wrack.
in a small bowl to form a slightly runny icing.
surface and knead for about 10 minutes until
14 Mix the cinnamon and sugar in a bowl.
Divide the icing into separate bowls and add
smooth and elastic.
Brush the unsalted pretzels with the maple
one or two drops of food colouring to each to
5 Divide the dough in half and place each half into
syrup and toss them in the cinnamon sugar.
make any colour of your choosing. Decorate the
To decorate: ½ tbsp sea salt 50g caster sugar 3 tbsp cinnamon 2 tbsp maple syrup
cooled biscuits as desired.
an oiled bowl. Cover with a tea towel and leave to rise in a warm place for 45 minutes or until they have doubled in size.
Per Serving 206 kcals, 3.3g fat (1.7g saturated), 40.8g carbs, 8.1g sugars, 5.7g protein, 2.3g fibre, 2.297g sodium
Per Serving 288 kcals, 8.1g fat (4.9g saturated), 52.3g carbs, 37.5g sugars, 2.6g protein, 0.5g fibre, 0.061g sodium
6 Preheat the oven to 200˚C/180˚C fan/gas mark 6.
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Easy Food 125
KITCHEN know-how
LUNCHBOX TIPS Lunchboxes can come in all shapes and forms, serving different purposes. Here, we look at three distinctive styles... LUNCH BAGS
Lunch bags are the most traditional of lunchboxes on this list, providing a cool, stylish method of transport for your food. Many are thermally insulated, to keep sandwiches, yoghurts and snacks chilled for up to eight hours. Additional pockets in or outside the bag can keep snacks and drink bottles secure, without taking up valuable sandwich space. The durable fabric can also be cleaned easily with wipes for the inevitable burst of a yoghurt or juice carton!
foods touching! Bento boxes can inspire colourful, nutritious meals, with the individual compartments serving as a reminder to mix up the ingredients. Some versions even provide labels in each section for different food groups.
DIY BENTO BOX:
or muffin Silicone cups be used cases can also ods, fo to separate s or ie rr such as be gular re a nuts, within . ox lunchb
FLASKS
Thermos flasks are essential for a warming lunch in the cold winter months. They can be used to store hot soups, pastas and even porridge for up to eight hours, depending on the product and brand. TIP: To keep your liquids extra cold, pop the container into the fridge or freezer to chill before filling. You can also pre-chill containers by filling them with cold water, making sure to discard the water before adding the desired liquid.
BENTO BOXES
Bento boxes are a Japanese lunch phenomenon, where foods are compartmentalised into boxes to create well-balanced meals. This is the ideal solution for the child who doesn’t like his or her
126 Easy Food
SEPTEMBER 2017
kitchen know-how
1 Hygiene
LUNCHBOX FOOD SAFETY 101
Basic food safety becomes even more important when food is being packed away and stored for lunches. Simple steps like washing your hands before touching food, and using separate chopping boards for meat/poultry and vegetables can prevent cross-contamination. Remember to wash your containers daily (inside and out) with hot soapy water to prevent bacteria growth! w
2 Food safety tips
The food danger zone, or the temperature at which bacteria grows best, is between 5˚C–60˚C. Storing perishable foods in the danger zone creates ideal conditions for the growth of harmful bacteria. Make sure foods are only stored at these ‘danger zone temperatures’ for less than two hours to minimise risk of food borne illness.
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3
Keep it cool
Lunches containing meat, dairy or other perishable foods must be kept as cold as possible until lunch. Insulated lunchboxes, including lunch bags, can help to keep food cool for up to eight hours. Adding an icepack to your lunchbox can extend this, and can be crucial on warm days.
4
Keep it hot
To keep your food hot for longer, preheat the thermos by filling it with boiling water for a few minutes, then dumping it and filling with piping hot food, or soup.
Top Tip:
To avoid the da nger zone, keep hot foods hot (over 60˚C) and cold foods cold (under 5˚C).
Tip: Frozen juice boxes can be used as icepacks to keep lunches cold! By the time lunchtime comes around, these should be defrosted and ready to drink.
How should I store it? Cold (<5˚C)
Room temperature:
Meat, poultry, fish
Bread, crackers, cereal
Eggs
Peanut butter
Milk, soft cheese, yoghurt
Whole, uncut fruit and vegetables
Peeled or cut fruits and vegetables
Dried fruit
Fruit juice cartons (opened)
Unopened juice cartons
Pasta salad
Hard cheese, nuts and seeds
Easy Food 127
ABOUT FREIXENET Freixenet Cordon Negro is Ireland’s best-selling Cava, offering consumers a Champagne-quality sparkling wine with a distinctly Spanish twist. Widely available around Ireland (RSP €20), it’s the perfect bubbly for any celebration – even if that celebration is just a Tuesday catch-up with friends. But its weight, flavour and versatility means it’s perfect for enjoying with food too, and can even be enjoyed throughout a meal. Founded in 1861, Freixenet has produced outstanding sparkling wines for over 150 years, becoming the world’s leading producer of top-quality sparkling wines while still remaining family-owned. Pronounced “fresh-eh-net”, Freixenet’s Cavas are made in the same way as Champagne...it’s a difficult and lengthy process, but well worth the effort! Based near Barcelona in Spain, Freixenet combines the traditional Catalan grapes of Macabeo, Xarel·lo and Parellada to produce a sparkler that shares some of the toasty yeasty characteristics of Champagne but adds the Iberian twist of tropical fruit and citrus.
IN THE NEXT ISSUE... Warm up with the October issue of Easy Food!
Our next guest editor is...
SIMON DELANEY!
Following his successful stint on Celebrity MasterChef Ireland, Simon Delaney is making waves in the food world, and weâ&#x20AC;&#x2122;re delighted to welcome this actor-turned-chef as the guest editor of the October issue! With his brand new cookbook hitting the shelves, Simon will be sharing some of his favourite recipes, as well as giving us the inside scoop on what he learned in the MasterChef kitchen.
Simon Delaney
ON SALETH
6 ! OCTOBER
INSIDE...
> Baking with spices rt food > Slow cooker comfo > Tapas night! s > Gluten-free dinner eals > Five-ingredient m eats > Kidsâ&#x20AC;&#x2122; Halloween tr
Caramelised onions Serves 4-6
2 large onions, sliced 30g butter 50ml white or red wine, vegetable or chicken stock, balsamic vinegar, or water Salt and black pepper 1 Place a heavy stainless steel or cast iron pan over a medium-low heat. Add the butter and oil. When the butter has melted, stir in the onions. 2 Cook for 40-45 minutes, checking and stirring every 5-10 minutes. 3 After 40 minutes, the onions should look golden and smell caramelised. If you like the way they taste, stop cooking now. For an even deeper caramelised flavour, continue cooking for another 5-10 minutes, adding a splash of water if they begin to catch or burn on the bottom of the pan. 4 When the onions have finished cooking, add the wine, stock, balsamic vinegar or water. As the liquid bubbles, scrape up the sticky bits from the bottom of the pan using a wooden spoon and stir it into the onions. Use additional liquid as necessary. Season the onions to taste. 5 If you're not using the onions immediately, let them cool in the pan, then transfer them to an airtight container and store in the fridge for up to one week.
Common mistakes
SWEET CARAMELISED Make the perfect sweet-yet-savoury caramelised onions with our easy guide
130 Easy Food
• Using only butter Butter adds fantastic flavour, but it’s best to include a splash of oil to avoid burning. • Crowding the pan If you pack too many onions into the pan, they'll take forever to caramelise. For a 30cm pan, caramelise no more than two large onions at a time. • Too hot Caramelising onions is a completely different process to frying, and it takes time. Keep your pan over a medium-low heat for the entire process. • Not deglazing Take full advantage of the flavoursome brown bits in the bottom of the pan by deglazing with stock, wine, beer or vinegar — whatever best fits the dish for which your onions are destined! • Being impatient Caramelisation takes time — don't declare them ready too early. The onions should be a rich brown colour, much reduced from where you started and very soft.
SEPTEMBER 2017
Works beautifully
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