RECIPES & TIPS FROM IRELAND'S #1 FOOD MAGAZINE EASY FOOD ISSUE 133
95
LUNCHBOXES
& HEALTHY TREATS
FOR IDEAS OKS CO HOME
30-
MINUTE MEALS
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MINCE
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BACK-TO-SCHOOL
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Homemade waffles with blackberry syrup, p.35
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• FRESH AUTUMNAL PRODUCE • NEW WAYS WITH MINCE • WEEKNIGHT RECIPES • LUNCHBOX IDEAS • NO-BAKE DESSERTS • MOVIE NIGHT SNACKS • CHEESY MEALS • COLLEGE COOKING •
Recipes you'll love!
GUEST EDITOR EX CLUSIVE Too busy to
cook? Food writer and stylist Sharon Hearne Smith shares secrets for meal planning and weekday cook ing.
16/08/2018 11:28
3.49
â‚Ź
Fresh Irish Organic Steak Mince 380g | 1Kg = 9.18
Prices correct at time of print. See in-store for latest offers. Photography shows serving suggestions & are demonstrative only. All offers apply to the Republic of Ireland only.
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EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Spaghetti with lemon and chilli crabmeat, p.60 Digital Interns Keavy O’Sullivan foodintern@zahramediagroup.com Alex O’Reilly foodteam@zahramediagroup.com Contributors Aoife Howard, Michael Fleming, Natalie Redmond and Olivia Morris Nolan. DESIGN Nicola Burgess, Rory Maguire, Sarah Hamill and Yume Sato. PHOTOGRAPHY & FOOD STYLING Agnieszka Wypych, Charisse van Kan, Pauline Smyth, Shannon Peare and Síomha Guiney. Some images from Shutterstock.com. TEST KITCHEN Proudly built by QK Living www.qkliving.ie ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com fave recipe: Cajun chicken and prawn flatbreads, p.78 ADMINISTRATION Production Consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com
If, like me, you have kids (Pearl, aged seven, and Poppy, three), then at this stage you’re likely echoing me when I say, quite frankly, the return to school can’t Sharon Hearne come quickly enough! I mean, just how many snacks Smith do these kids need?! However, just when we think the all-day diner is shutting its doors for the season, we are handed the back-to-school lunchboxes. For many, this brings horror. So — whether for the kids or yourself — this issue of the magazine is packed with lunchbox recipes, plus my top tips for keeping on top of preparing wholesome meals for the family, p.16. I’m so passionate about making cooking easy and accessible for people that I wrote two cookbooks with that in mind. In ‘No-Bake Baking’ and ‘The No-Cook Cookbook,’ I turn food prep on its head with simple methods, cheat’s ingredients, clever twists and smart kitchen shortcuts. I’m also passionate about encouraging families to cook and eat homemade meals together; I proudly work as an Ambassador for SuperValu where my role is to do just that. Thinking of the traditions and memories that this can create brings tears to my eyes — not to mention the fact that kids are way more likely to eat the food proudly and without fuss. So moving swiftly on before I become a blubbering Mum mess, in my interview I (momentarily) turn off my food radar to talk about something else I’ve discovered that has empowered me in taking care of my families health and well-being naturally, and that is DoTERRA’s essential oils. I am so passionate about them, because they freakin’ work so unbelievably well for a huge variety of health issues and concerns (gimme all the calm mama oils), that I now teach in-person and online classes about them. I would love to hear from you if you would like to know more about them and of course I’m always happy to chat about food too! My back-to school lunchbox support line is now open, but I’m pretty confident that by the time you get to the end of this magazine, you’ll be saying ‘I’ve got this’. Happy Autumnal nesting. Food, fun and oily love,
Sharon
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BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Low-carb carrot taco shells, p.33 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Mini pizza puffs, p.82
Hands up if you are ready for a bit of back-to-school routine in your life! While it’s safe to say we’ve all enjoyed a cracker of a summer, I think we all know and secretly love that feeling of getting back into a routine that brings with it a more ordered life and — admit it — a much needed side order of healthier (and possibly a lot less!) food.
ways to calm a crying infant
On-the-go breakfasts Kid-friendly soups Brainpower boosters
Back to School guide:
4 Budgeting tips 4 Nutrition know-how 4 Settling first-day nerves
Real mums... real solutions Savvy tips, tasty recipes, & crafts
Your guide to a delicious life without gluten
Feed the family
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EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 255 7566 fave recipe: Waffles with blackberry syrup, p.35
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10 FOOD BITES
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WHAT’S IN SEASON?
September
CONTENTS Low-carb carrot taco shells
P.33
30 WHAT’S UP, DOC?
Sweet, affordable and nutritious, make
carrots the star of the show
36 15 WAYS WITH APPLES
Use in-season apples to make these
dinners, lunches and treats
LARDER LUCK 46 FEELING FRUITY!
Turn to your favourite fruits for comforting
autumnal cooking
49 CHEESY DOES IT
Indulge in these cheesy creations with the whole family
P.23 Fresh apple doughnuts
Sweet potato nacho bites
WHAT’S FOR DINNER?
P.85
54 WEEKLY MENU PLANNER
Keep it simple, keep it quick with our whole week’s worth of family meals
66 FROM THE BUTCHER’S BLOCK
Local butcher Michael Fleming takes a break from the turf to talk about the surf
4 Easy Food
EF133_04-05_Contents.indd 4
SEPTEMBER 2018
15/08/2018 17:03
COOKING FOR FUN
KIDS’ KITCHEN
96 FUEL FOOD
76 TOP IT OFF
These tasty flatbreads are perfect for
casual family meals or easy entertaining
80 FILM NIGHT FAVOURITES
The foods and eating habits that will
Make your night in special with these cinema-worthy snacks
DIY cracker sambos
P.103
keep students on the right track
98 LUNCHBOX LOVE
Our Home Ec expert explains how to
prep the healthiest school lunches
88 PERFECT PAIRINGS
Match wine and food with these fail-safe tricks of the trade
92 EAT IRELAND
Recipe Editor Jocelyn Doyle finds truly
special sustainable chocolate in West Cork
Turkey steaks with broccoli salad
P.62
MAKE IT HEALTHY!
108 COOKING AT COLLEGE
P.61 Harvest fruit in ginger syrup
College kids leaving home for the
first time won’t go hungry with these basic cooking skills
116 OH MY GOODNESS!
FROM THE Cover P.100
RECIPES & TIPS FROM IRELAND'S #1 FOOD MAGAZINE EASY FOOD ISSUE 133
MINCE
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Make lunchtime fun with these tasty ideas
P.105
EASY JUNIORS
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BACK-TO-SCHOOL GUEST EDITOR EXCLUS IVE
Too busy to cook? Food writer and stylist Sharon Hearne Smith shares secrets for meal planning and weekday cooking.
15/08/2018 14:59
Blogger Aoife Howard shares a versatile noodle dish perfect for quick cooking
FROM OUR KITCHEN TO YOURS 120 All the knowledge you need to become an expert in the kitchen
124 LUNCHBOX BAKING Food Stylist Shannon Peare explains the benefits of cooking from a young age
Kids will love the combination of flavours in these easy energy balls
P.16
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95
LUNCHBOXES
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FOR IDEAS OKS CO HOME
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Midweek mealtimes will be a cinch with these quick-fix dinners
Recipes you'll love!
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FOOD IN A FLASH
• FRESH AUTUMNAL PRODUCE • NEW WAYS WITH MINCE • WEEKNIGHT RECIPES • LUNCHBOX IDEAS • NO-BAKE DESSERTS • MOVIE NIGHT SNACKS • CHEESY MEALS • COLLEGE COOKING •
P.68
LOVE YOUR LUNCH
Chef, food stylist and busy mum Sharon Hearne Smith shares secrets for always making home cooking achievable
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.
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Easy Food 5
RECIPE INDEX v
v
Budget-Friendly
T Freezable
Vegetarian
LF
Low-Fat
J
DF
x
Kid-Friendly
GF
Diabetes-Friendly
v
v MEAT
Garlic and Parmesan chips
34
•
COVER: Homemade waffles with blackberry syrup
35
•
Apple, fig and blue cheese pizzas
37
•
Apple and Brie toasts
38
•
•
Cheesy apple and leek soup
38
•
•
Banana bread French toast
47
•
Breaded fried Cheddar sticks with spicy tomato dip
50
•
Vegetable lo mein
55
•
Tomato tart with lemon crème fraîche
56
Green shakshuka Sweet potato, kale and goat’s cheese frittata
Gluten-Free
LF DF GF
x
• •
• •
• •
•
•
•
•
•
•
•
•
•
•
•
70
•
•
•
71
•
•
•
Jalapeño poppers
83
•
Chocolate-covered pretzels
84
•
•
•
Sweet potato nacho bites
85
•
•
•
Toffee popcorn
86
•
•
•
Veggies with peanut dip
99
•
•
•
Dip it
101
•
•
•
•
Fried “rice” pasta salad
102
•
•
•
•
•
•
Peanut butter and jam energy balls
106
•
•
•
•
•
•
Simple spaghetti marinara
109
•
•
•
•
Cream of tomato soup
109
•
•
•
•
•
•
Mashed potato
110
•
•
•
•
•
•
Mash, mushroom and onion quesadillas
111
•
•
•
Roasted Mediterranean vegetables
114
•
•
•
•
•
Roasted vegetable pizza
115
•
•
•
Roasted vegetable frittata
115
•
•
•
•
•
Roasted vegetable couscous salad
115
•
Sesame, coconut and chili noodles
116
•
•
•
Homemade flatbreads
130
•
•
•
•
37
•
•
•
37
•
•
•
Apple and bacon stuffed sweet potatoes
37
•
•
BLTs with apple aioli
38
•
•
Perfect cheeseburgers
41
•
•
•
Chilli con carne
41
•
•
•
Cottage pie
42
•
•
•
Spaghetti and meatballs
43
•
•
Tex-mex beef tacos
44
•
•
Pulled pork pizza with pineapple
48
•
•
Quinoa salad with meatballs
58
•
•
•
•
Greens, eggs and ham flatbreads
78
•
•
Philly cheese steak flatbreads
78
•
•
•
•
• •
•
•
Mini pizza puffs
82
•
•
•
•
Pinwheel sandwiches
99
•
•
•
•
Ham, cheese and pineapple baps
100
•
•
DIY cracker sambos
103
•
•
Shepherd's pie
111
•
•
•
Loaded potato cakes
111
•
•
•
Easy-peasy paella
24
•
Thai red curry mussel broth
25
•
Spaghetti with lemon and chilli crabmeat
60
•
Sweet and sour fish
67
•
•
Smoked salmon and avocado flatbreads
78
•
•
Curried carrot couscous chicken salad with lemon yoghurt
34
•
•
Normandy-style chicken with apples
37
•
Turkey wraps with apple and beetroot slaw
38
•
Twice-baked Cheddar and Buffalo chicken potatoes
51
•
Baked chicken with tomatoes, pancetta and Mozzarella
57
•
•
Turkey steaks with broccoli salad
62
•
•
Crispy chicken thighs with peppers and couscous
69
•
Quick turkey chilli
73
•
Spicy Moroccan chicken flatbreads
78
•
Cajun chicken and prawn flatbreads
78
•
Chicken, cheese and sweetcorn pastry rolls
104
•
Baked tomato chicken fillets
109
•
Roast chicken
112
•
Perfect chicken gravy
113
•
•
Easy chicken tortilla soup
113
•
•
Chicken and chorizo pie
113
•
•
• •
FISH AND SEAFOOD •
•
• •
•
•
•
•
•
•
•
•
•
•
•
•
•
•
BAKED GOODS •
•
•
•
Apple scones
38
•
•
•
•
•
Vegan banana bread
46
•
•
•
•
•
Super strawberry muffins
125
•
•
•
•
•
Brown soda bread
126
•
Cheeky Cheddar, red onion and bacon muffins
127
•
Sin-free fruit and nut chocolate triangles
21
•
•
•
•
Fresh apple doughnuts
23
•
•
•
Toffee apple tart
27
•
•
•
Apple fritters
36
•
•
•
Caramel apple ice cream sundaes
36
•
•
•
•
Harvest fruit in ginger syrup
61
•
•
•
•
Roasted pears with cinnamon Mascarpone
63
•
•
•
Chai latte chocolate pots de crème with spiced whipped
93
•
• •
•
•
•
•
•
•
•
•
•
•
DESSERTS
•
• • •
•
•
•
DRINKS
• •
•
•
• •
•
•
• •
•
•
• •
•
• •
36
•
•
•
• •
36
• •
•
• •
Apple and rhubarb turnovers
• •
•
•
Apple crumble
• •
•
•
POULTRY
EF133_06_Recipe_Index.indd 6
•
x
•
Autumn sausage traybake
6 Easy Food
•
•
Roast pork chops with homemade apple sauce
•
•
•
•
•
•
•
•
33
28
•
•
•
Low-carb carrot taco shells
Creamy curried pork
•
•
•
31
• •
•
•
•
Carrot falafel burgers
Dairy-Free
•
72
•
•
•
•
Ham and corn risotto
•
•
26
•
•
•
Pizza skewers
59
LF DF GF
•
22
20
•
v
v
Falafel wraps
Chicken and ham picnic pie
Pork with cauliflower mash and apple pan sauce
•
VEGETARIAN
•
Carrot cake almond smoothie
34
•
•
Apple sangria
36
•
•
SAUCES Carrot, miso and sesame dressing
34
•
Tomato sauce
108
•
•
Quick tomato relish
127
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
• •
•
•
•
SEPTEMBER 2018
15/08/2018 17:04
What’s inside
A sneak peek at what you’ll find in this issue
BACK TO SCHOOL
It’s that time of year: the kids are heading back to school and routine is once again settling on our households. This month’s Home Ec expert has been providing plenty of useful tips for packing lunchboxes (p.98) and we’ve got our own quick-fix lunch ideas for the kids starting from p.100. Get them involved in making our peanut butter and jam energy balls, p.106; protein-packed and with a delicious sweet-salty flavour combination, they’re the perfect healthy and packable snack. As for older fledglings flying off to college, make sure they’re equipped with basic cooking skills with our building block recipes for beginners, from p.108.
Peanut butter and jam energy balls p.106
Chicken, cheese and sweetcorn pastry rolls p.104
FLAVOURSOME FLATBREADS Found around the world under a myriad of guises, flatbreads make a quick and versatile breakfast, lunch, dinner or snack. Check out our tasty topping suggestions, from p.76. Make things ohso-simple by using shop-bought naans, pittas or other flatbreads, or go a step further and make your own with our easy step-by-step guide, p.130.
Roast chicken p.112
TIME FOR TREATS
As the evenings get longer and cooler, we believe it’s important to treat ourselves to delicious things. Try our decadent cheesy recipes, p.49, or treat your tastebuds to a chai latte-inspired chocolate dessert, p.93. Later in the evening, curl up with our amazing movie night snacks — whether you like sweet, salty or spicy, we’ve got something for you. Enjoy.
Chai latte chocolate pots de crème with spiced whipped cream p.93
Jalapeño poppers p.83
Toffee popcorn p.86 Flatbreads p.76
ON THE REGULAR Settling back into a regular routine can be difficult, but luckily we’ve included plenty of tasty, easy dinner options to take some of the pressure off. Try some of our family-friendly meals using beef mince, from p.40; get dinner on the table in no time with our 30-minute options, p.68; or find our regular Weekly Menu Planner starting from p.54.
Cottage pie p.42 www.easyfood.ie
EF133_07_What's inside.indd 7
Baked chicken with tomatoes, pancetta and Mozzarella p.57
Quick turkey chilli p.68 Easy Food 7
16/08/2018 11:28
your say
We love hearing about what you’re up to in the kitchen, so send on your comments, questions and cooking tales!
Twitter “Not as pretty as Shane Smith’s Viennese Whirls in this month's Easy Food magazine but super tasty! Thanks for the recipe!” - lynchjenny
“Pesto in action. Used it with my homemade tagliatelle for a quick dinner. Creamy, comforting and super simple. The recipe was from this month’s Easy Food magazine.” - @sweetandmeat
“Tonight we had lamb tacos with pea guacamole from Easy Food magazine. I was a little sceptical about the pea guacamole but the flavours were gorgeous and it worked super well with the aromatic lamb. #whatsfordinner” - @sweetandmeat
Facebook “There’s always great inspiration from your magazine. This is the summer pizza which we made this morning from Easy Food. The best food is easy food!” – Monika Mikolajczuk
8 Easy Food
Instagram “Potato, cheese and caramelised onion quiche from August’s issue @easyfoodmag — with the adaption of a couple of caramelised onions to make a layer under the cheesy potatoes”
- @dellyryan
SEPTEMBER 2018
letters and comments
What you’ve been cooking “Potato parcels with bacon, onions and cheese from this month’s issue of Easy Food magazine with the addition of fresh rosemary to the potatoes. The gloriousness of baked potatoes with just 10 minutes in the oven.”
- @dellyryan
July Competition winners
Meet the Taste Team...
Kim Lynch
says, “I'm a secondary school teacher living in Dundalk with my husband and eight-yearold son, Evan. I love cooking, and baking in particular. Like most families, we have a very busy day-to-day life, so I like batch cooking at the weekend, knowing I'll have healthy family dinners ready for the week ahead. I like to experiment with recipes and always adjust them to suit my family – or whatever is in the cupboard!”
1 x €100 voucher for Forno 500˚ Siobhan Goulding Carrickmacross, Co. Monaghan
Roisin Rothwell
lives in Co Meath with husband, Barry and two boys – Dáire, aged three, and Seán, aged one. She says, “I enjoy yoga and pilates and I love cooking and baking, trying out new recipes and ways of making favourite treats healthier! I don’t get as much time to cook as I would like, so find batch cooking a life saver – it’s easy to reach for the convenience food when you are tired and have nothing prepared! My favourite cookbooks are from The Happy Pear – while I was on maternity leave I tried to cook a new recipe every day from them.”
1 x Morphy Richards MyPot Pressure Cooker Jennifer O’Dowd Ballinasloe, Co. Galway 1 x Omega Outback 250 BBQ and a hamper of Clonakilty goodies Carmel Corcoran
We’ve got mail “I love your magazine and never miss it. My daughter-in-law is a coeliac and I have her into your Easy Gluten-Free magazine too!”- Kathleen “I love the magazine and get lots of recipe ideas for my family!”-
Carrie Swallow
“I just wanted to let you know that we enjoyed a delicious meal at The Lifeboat Inn, Courtmacsharry yesterday evening, courtesy of the competition run in Easy Food magazine in April. My husband and I, together with two New Zealand visitors, took a very pleasant day trip to Kinsale, finishing up with dinner in the Lifeboat at 5pm. To say the visitors were impressed is an understatement! We enjoyed delicious fresh food, freshly cooked and served piping hot by friendly, efficient staff. Unfortunately, it was a bit too cool and breezy to eat outdoors on their fabulous new deck, but it was a thoroughly enjoyable experience nonetheless. Please pass on our thanks to David Martin and staff for the wonderful prize. We will definitely be recommending them to all our friends. Continued success with Easy Food magazine. Kind regards,
Maura Bennett”
www.easyfood.ie
Grainne Halligan says, “on a
typical day, you'll find me in my kitchen trying out new recipes for my family and hoping to improve my cooking skills. I like to cook from scratch and my favourite ingredient is dark chocolate. I have a sweet tooth, and my favourite recipes to try are all kinds of desserts. I love to travel and try out local cuisines and I'm always planning my next trip. I relax by watching a good movie.”
Cathleen Kennedy
tells us, “I live in beautiful Portmarnock with my husband Tony and two busy teenage sons. I love cooking and especially baking. As one of my sons is trying pescetarianism, I'm enjoying experimenting with new fish-based and vegetarian family meals. I volunteer in Beloved, a charity boutique in neighbouring Malahide, and love walking along the coast whenever I can.”
Easy Food 9
FOOD BITES
IT’S APPLE SEASON IN ARMAGH! Visit Armagh this September for its annual Food & Cider Festival. Running from 20th23rd September, the 2018 Festival schedule promises four days of home-grown cooking talent, food, drink and entertainment. With a packed programme of unique and unmissable events, ranging from intimate dinners in 17th-century barns to art classes under the apple trees, there will be culinary themed events for foodies, movie lovers,
A NEW LOOK FOR THE GRAINSTORE
10 Easy Food
EF133_10-11_Food_Bites.indd 10
families and more. In a gastronomicallywealthy region renowned for its ‘Food Heartland’ provenance, spectacular food quality, top-notch artisan ciders and a band of inventive, enthusiastic chefs, this year’s festival promises to highlight this region’s reputation for outstanding food quality, unique events and distinctive experiences. www.visitarmagh.com
The Grainstore Restaurant in Aughrim, Co. Wicklow, recently re-opened with experienced hotelier Marianne Fox at the helm, offering contemporary dining options at affordable prices. Head Chef Sean Keogh brings kitchen experience from years spent in restaurants in France and Ireland; he makes his mark on the Grainstore’s menu with highlights such as the Superfood Salad with baby spinach, heirloom tomatoes, quinoa, avocado and olives from the brunch menu, or the evening menu’s lamb rump, confit fondant, cauliflower and sage with a redcurrant and red wine jus. @grainstorerestaurant
LOVE FOR YOUR LUNCHBOX! Calcium, protein and vitamin D are all crucial for building strength as we grow and maintaining it as we age; ProU Yogurts are handy — and tasty — ways to get high levels of all three in one go. Perfect for a desk snack or a lunchbox addition, ProU Yogurts are 100% Irish, Greek-style yoghurts that have twice the protein and calcium of many other yoghurts and with less sugar. Available in Dunnes, SuperValu stores and larger Tesco stores nationwide in four flavours: natural; strawberry; raspberry; and mango and passionfruit. ww.ProU.ie
Bready or not
National Bread Week is back from 10th-16th September, and we in Easy Food are more than ready to celebrate all that is great about bread! Bakers and retailers across the country will also be joining in the fun and reminding us why we’re a nation of #BreadLovers. Keep an eye out for tastings, competitions, events and the opportunity to try different breads in bakeries and stores across the country. Now in its fifth year, National Bread Week is organised by the Flour, Confectioners and Bakers Association in association with the Northern Ireland Bakery Council. @loveyourloaf NationalBreadWeek
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news
Aw, shucks!
Oyster lovers, rejoice! September is brimming with events to celebrate this national delicacy at their peak of perfection, from tastings and festivals to special restaurant menus. Check out some of our favourite ways to celebrate...
SHELBOURNE OYSTER FESTIVAL 1st – 30th September The Shelbourne Hotel, Dublin 2 www.shelbournedining.ie From expert wine and Champagne pairings with oysters to polished menus, all blended with the country’s best oyster selection and some fantastic live music, The Shelbourne’s Oyster Festival is a sophisticated celebration of the iconic oyster. For a special treat, try the five-course tasting menu (€69 per person/€95 per person with wine pairings), or take advantage of No. 27 Bar & Lounge’s offer of a complimentary half dozen oysters with every bottle of Laurent-Perrier during September. For a more casual affair, indulge in oysters iced and on the half shell with a pint of Guinness, or one of the hotel’s customised hot oyster dishes.
GALWAY INTERNATIONAL OYSTER & CLIFF OYSTER SEAFOOD FESTIVAL FESTIVAL 28th – 30th September Nimmo’s Pier, Galway City www.galwayoysterfestival.com Now in its 64th year, the Galway International Oyster & Seafood Festival is the nation’s oldest food festival, championing all things native and wonderful about these “heroes in a half shell.” The action-packed festival includes the National and the World Oyster Opening Championships, cooking demos and celebrations. Galway’s leading chefs will showcase their profound grá and respect for the Irish native oyster as a key ingredient on their menus. With brown bread, butter and a pint of stout or a glass of bone-dry white wine, this is as good an Irish food experience as there is.
Feast Cork is back!
Running from 2nd–9th September, Feast Cork once again celebrates the region’s rich food and drink heritage at the traditional harvest time, gathering the best of what the area has to offer. Based in Midleton, the festival is a blend of conversations, dinners, markets, foraging, mixology, produce, producers, landscape, heritage and storytelling. Special events include: a behind-the-scenes tour of Jameson Distillery Midleton; an evening of exquisite food and culinary insight at Ballymaloe House; Bertha's Revenge Gin Distillery tour, tasting and a long-table lunch; plenty of opportunities to meet culinary experts in specialities ranging from seaweed foraging to Gouda cheese making to whiskey distilling. www.feastcork.ie
1st – 30th September Cliff Townhouse, Dublin 2 www.clifftownhouse.ie/oysterfest Cliff Townhouse will be teaming up with sister properties Cliff at Lyons in Kildare, and Cliff House Hotel in Waterford to spread the oyster love. With some special oyster offers, a series of ‘Oyster Sessions’ bringing together oysters, celebratory drinks and live music (Oyster and Opera in Cliff at Lyons, Trad and Oysters in Cliff House Hotel and Jazz and Oysters in Cliff Townhouse), as well as an educational oyster tour and dinner with Cliff House Hotel and Harty’s Oyster farm, there will be plenty of delicious happenings throughout the month.
THE SPICE OF life Jacob’s has introduced new Jacob’s Cracked Black Pepper Cream Crackers, in a move that sees the quintessential Jacob’s classic updated with a peppery twist; we're loving them for a quick snack or as part of a dining al desko lunch. Available from supermarkets nationwide.
@feastcork
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CORNER
Feasts of Veg
Siriously Delicious
Chinese Soul Food
By Nina Olsson Published by Kyle Books €21.30/£18.99
By Siri Daly Published by Oxmoor House €25.80/£22.99
By Hsiao-Ching Chou Published by Sasquatch Books €24.60/£21.99
Whether you’re a full-time veghead or simply someone who wants to include more meatfree meals in your diet, this is the book to turn to for special occasions where vegetarian food is either required or desired. Wholesome and beautifully balanced, every gorgeous recipe also includes easy tweaks to make it vegan and/or gluten-free. Whether you choose to make caramelised onion tarte tatin; beetroot ravioli with winter pesto sauce; curried flatbread pizza; Golden Kerala curry; pumpkin, wild rice and lemongrass salad; labneh and harissa-roasted carrots; ginger and hibiscus poached pears with ice cream; or sweet tahini babka, your feast of veg is sure to impress with this elegant kitchen companion.
The spelling in the title might be a bit silly, but it’s no exaggeration to say that everything in this cookbook truly does look seriously delicious. Mornings would definitely be more pleasant with hash brown egg cups or browned butter caramelised banana bread; lunchtime would absolutely benefit from grilled cheese roll-up dippers or Italian orecchiette pasta salad; the drinks and snacks offering is sure to impress your mates with mojito mules, rosemary almonds or cacio e pepe potato chips or Greek nachos; and when it’s time for dinner, the whole family will be happy with Buffalo chicken meatballs, street steak tacos or spaghetti primavera pie. Sides include cheesy mashed cauliflower or sautéed spinach with browned butter, and then you can treat yourself to homemade frozen snickers bars, lemon bars or rhubarb crisps. In short, this is food to put a smile on your face. Enjoy every bite.
Whatever the weather in September, this annual return to routine heralds the start of comfort food season. While we love light summer dining, we always get excited about the prospect of enjoying hearty, warming meals once again, and this book provides plenty to look forward to. If you’re interested in learning more about Chinese home cooking, you’ll be eager to try your hand at pork and cabbage dumplings; green onion pancakes; vegetable fried rice with curry; red-braised beef noodle soup; kung pao chicken; sweet-and-sour spare ribs; wonton soup; fragrant crispy duck breast and so much more. You may need to hunt down some ingredients in Asian supermarkets, but a helpful guide is provided at the start of the book, and every recipe looks delicious enough to be worth a little extra trouble.
Food on Tap: Cooking with Craft Beer By Lori Rice Published by Countryman Press €21/£17.99 The idea of cooking with beer isn’t a new one — as any fan of beef and Guinness stew will tell you — but this book will open your eyes to a panoply of new ways to include craft beers in your meals at home, from starters right through to dessert (and even brunch)! The delectable recipes include tomato blue cheese tarts with Belgian golden ale crust; amber ale French onion soup dip; porter smoked salmon spread; blonde ale honey mustard wings; slow-cooked five-spice stout shredded chicken; pilsner pork tenderloin sandwiches; red ale roasted potatoes; honey blonde dinner rolls with blonde honey butter; Scottish ale shortbread squares; and pretzel bread pudding with amber ale chocolate sauce. Anyone else suddenly ravenous?
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products
BACK TO SCHOOL Fun products for the start of the school year Llama metal lunchbox Flying Tiger Copenhagen stores nationwide €4/£3.60
Apple cutter Flying Tiger Copenhagen stores nationwide €1/£0.90
Toby bento box www.rexlondon.com €10/£8.95
Paw Patrol lunch bag and bottle set www.littlewoodsireland.ie €17.99/£16.05
S’ip bottles by S’well www.firebox.com €19.59/£17.50
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Personalised pirate lunch bag www.littlewoodsireland.ie €18.99/£16.95
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COMPETITIONS
WIN A FEAST AT
SABA’S LOBSTERFEST!
POSTAL ENTRIE
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Saba’s annual Lobsterfest is back from 17th-30th September in Saba, Upper Baggot Street and Clarendon Street. This annual shellfish shindig is not to be missed! Executive head chef Taweesak has created a special menu which is sure to please all half-shelled and lobster hedonists; you won’t want to miss the chargrilled whole lobsters with thick red curry sauce, kaffir lime leaves and Thai sweet basil! Saba also has a delicious seafood platter for two which includes a grilled whole lobster, squid, tiger prawns, swordfish and scallops served with stir-fried mixed crunchy vegetables and fried rice. Their head mixologist has even created a special cocktail for the celebration called the High Tide, made with Dingle vodka, An Dúlamán Irish maritime gin, ginger liqueur, fresh lemon juice, cucumber syrup, sea salt and wild seaweed bitters. Throughout Lobsterfest, Saba will be hosting events in both restaurants and giving away some amazing prizes. Stay tuned to Saba’s social media channels for more exciting information on Lobsterfest! Make a reservation today in the stunning surroundings of either Saba, Upper Baggot Street or Clarendon Street and get your claws into the delicious lobster inspired specials. For a chance to win, simply email your contact details to competitions@easyfood.ie with SABA in the subject line.
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competitions
WIN a taste of the Orchard County! To celebrate the Food and Cider Festival, Armagh City, Banbridge and Craigavon Borough Council are offering Easy Food readers the chance to win a bumper hamper of amazing Orchard County produce. Bringing a real flavour of Armagh to your table, the prize will contain artisan delicacies and, of course, a selection of local ciders for you to enjoy at home. To enter, simply email your contact details to competitions@easyfood.ie with ARMAGH in the subject line. Terms and conditions apply.
Armagh’s four-day Food and Cider Festival returns this month to showcase the world-class produce and award-winning hospitality and welcome of the Food Heartland and the Orchard County of Ireland. Running from 20th-23rd September, the 2018 festival schedule promises four days of home-grown cooking talent, food, drink and entertainment. With a packed programme of unmissable events, ranging from intimate dinners in 17th-century barns to art classes under the apple trees, there will be culinary themed events for foodies, movie lovers, families and more. In a gastronomically-wealthy region renowned for its ‘Food Heartland’ provenance, spectacular food quality, top-notch artisan ciders and an agile band of inventive, enthusiastic chefs, this year’s festival promises to highlight this region’s reputation for outstanding food quality, unique events and distinctive experiences. For more information, see www.visitarmagh.com.
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Easy Food 15
SUPER
SHARON! Busy mum, food writer, stylist and cook, Sharon Hearne Smith is serious multi-tasking goals!
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guest editor Sharon Hearne Smith
Recipes and images from The No-Cook Cookbook By Sharon Hearne Smith Published by Quercus Books €28/£20 Sharon sits down in her stunning home kitchen with editor Caroline
W
e all need a little cooking inspiration, at this time of year more than ever. With schedules ramping up and kids heading back to school, the daily grind can seriously wear us down. This is when wholesome, nutritious meals can work their magic as fuel food to keep us going — as long as we make the time to prepare them. We in the Easy Food offices are guilty of falling into those proverbial weeknight cooking ruts, which is when we turn to one superstar on the food scene for inspiration: Sharon Hearne Smith. Sharon seems to do it all: she’s a food stylist, food writer, cookbook author, TV cook, wellness advocate and (very) busy mum. With over 20 years’ experience between London, New York and Dublin with some of the top names in food in the media (think Jamie Oliver, James Martin, Lorraine Pascale and Ina Garten), Sharon has done it all when it comes to creating, testing, styling and showcasing food at its finest. Her creativity shines through in every element of her work, drawing inspiration from all
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things beautiful and delicious. Most notably, Sharon’s work is multi-faceted yet balanced: she believes in working on projects that are personally enriching and benefit others, from recipe testing and food styling for her cookbooks (No-Bake Baking and The No-Cook Cookbook), cooking up a storm on RTÉ’s Today Show, guiding others on journeys to wellness with essential oils, and as a brand ambassador for SuperValu. We in Easy Food love her mantra when it comes to food: keep it wholesome, keep it nutritious and make it accessible. We’re delighted to be sharing some of her tips for creating meals that are packed with goodness for ourselves and our families; that look as good as they taste; and that we can get on the table tonight. What do you consider when cooking for your kids? I’d say my own style is just good, homecooked food. With having kids now (Pearl, age seven and Poppy, three), my notions of beautiful dishes have gone out the window and it’s all about ticking a few boxes rather
than being impressive! I need to make sure that the food is tasty, that it’s good for them, that it’s budget-friendly... but mainly that they eat it! I try to give them a rainbow of colours on the plate; I find that this not only makes the food look amazing, but it means they’re getting a good variety of nutrients too. How do you get kids interested and involved in food? A lot of parents struggle with getting their kids into food, and I think one of the best things to do is to get them involved in the process right from the start, from meal planning to grocery shopping — as bonkers as that can be sometimes! SuperValu has little kids' trolleys, which I find helps get them excited about helping with the grocery shop. Pearl will help find things on the list and I’ll use the trip as a way to teach Poppy about the names of foods, so it’s all about making food education a part of their lives from the beginning. Of course, they’ll try and pop things into the trolley that are contraband, so it’s always give and take!
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How do you provide healthy food options for the kids (especially when they want the “contraband”!)? I find the yoghurt aisle in the supermarket a minefild, nevermind the treats aisle! I avoid walking down those aisles, but even when we get to the yoghurts, the girls want all the ones with the colours and the toppings, but they’re loaded with sugar. I buy a big pot of natural yoghurt and we all have a bit of fun making our own fruit purées, which they can mix into the yoghurt. It might sound like a lot of work, but I spend about 20 minutes making a load of different purées that will last ages; I store them in the fridge or freezer and thaw for the weeks when I'm not as prepared! Again, it’s about making healthier choices with your kids, not just for them. What advice do you have for having homecooked food available, especially when schedules don’t allow for cooking time? Like prepping the yoghurt purées, putting in an extra bit of time to meal plan makes all the difference, and means that you’ll have wholesome home-cooked food on hand. I never thought I’d be this person, but it has made cooking for the family so much easier — and more satisfying — in the long run. On Thursday, I like to have an idea as to what I’m going to cook the following week, based on my work diary and the kids’ schedules. What nights will I have time to cook, and what nights will I need to just thaw and heat something? I get inspiration from my recipe file, from cookbooks, from our own rotation — wherever you like! I do a big shop on Friday, and only top up with small bits throughout the week. I also try to make use of all the elements from what I cook; I would roast a chicken in the beginning of the week and use the meat for sandwiches, stir-fries, anything — then I save the bones and carcass and pop them into a large resealable bag that I keep in the freezer. Throughout the week, I’ll add scraps of onion, garlic, herbs, veggie peelings, and even egg shells to the bag. When it’s full, I chuck it into a pot with water and some apple cider vinegar, let it sit for an hour, then simmer for a few hours to make my own chicken stock. It’s a great way to cut down on food waste and to make your food shop do more for you. How do you encourage your kids to try new foods? They say that you should plan to introduce a
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new food about 10 times before a child will agree to eat it or like it, so you can’t give up too early! Pearl doesn’t like mushrooms or tomatoes, so I’ll include it here and there and encourage her to give it a little try; she might or she might not, but that’s fine as I know one day when she gives them a try she might like them after all. I also reinforce what certain foods do for us and our bodies, and help my kids make that connection; I remind them that certain food help us grow, or feel stronger, or help our hair look nice. Keeping the connection between food as fuel and nutrition keeps them more interested in it and makes them more willing to try new foods.
What other ways do you keep wellness at the forefront of the family? I’m working more with doTERRA essential oils and have been factoring those in so many ways, mainly for health and wellbeing. I drink a drop of lemon oil in water, which is more cleansing than drinking lemon juice and water, and less acidic too. I like to diffuse lavender oil for the girls before they go to sleep for calmness, or rub some of the immune-boosting oil blends onto them when they start feeling under the weather; it’s worked wonders. I really couldn’t recommend it highly enough; I’ve even been doing online classes to teach people more about them.
They say that you should plan to introduce a new food about 10 times before a child will agree to eat it or like it, so you can’t give up too early! SEPTEMBER 2018
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guest editor Sharon Hearne Smith
I also use the oils in homemade cleaning agents, as I try not to use chemicals in the house. I mix vinegar and water in a glass spray bottle, add a drop of lemon oil and use that for on-the-go cleaning. How did you become interested in food, and develop a career around it? I was always so interested in everything about home economics — from the recipes and cooking to the interior design and sewing. My family ran a restaurant and I cooked in the kitchens from a young age, and would always bake at the weekends for everybody. I loved flipping through my mother’s Bella Magazine and poring over the food sections. I studied home economics and moved to London, where I got in touch with food magazines and food programmes. I ended up taking an internship at BBC Good Food; they took me on food shoots and I learned what goes on behind the scenes, from the recipe testing to the food styling and photography. I worked as a freelance assistant throughout London for loads of TV shows, magazines, commercials, packaging — you name it. I came home to Ireland and had my family, where I became immersed in a whole other side of it! When I develop my recipes now, I try to keep them
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simple and achievable for busy families. I was writing my second cookbook, The No-Cook Cookbook, right after I had Poppy, finding I just had no time to cook. I made recipes with loads of supermarket cheats, like roasted peppers or roast chickens, and with parts that can be made in advance so that you’re still getting a homemade meal with minimal effort, and without resorting to ready meals or takeaways. Your food and your style are so visual; what tips do you have for making homecooked food look its best? There are loads of little things you can do! Keep an eye on the food to not overcook it, but if you do, you can freshen up an overcooked dish with fresh herbs or a crack of fresh black pepper. For the presentation, try serving dessert or ice cream in little jars or tea cups for a cute twist. When it comes to place settings, candles make a big difference, even tea lights in little jars. Look around the house for props too. I recently found glass markers that you would use to decorate store windows at Christmastime, and you could use them to write the names of dinner party guests on little jars with a tea light inside to use as place settings. It’s so simple but adds a lovely touch.
Follow Sharon’s gorgeous work at: www.sharonhearnesmith.com @SHearneSmith @SHearneSmith @sharonhearnesmith @SHearneSmith
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Chicken and ham picnic pie
75g cooked crispy streaky bacon (unsmoked) 50g Parmesan cheese, finely grated
“All the family will enjoy this tasty and nutritious pie. Its no-cook secret is a creamy sauce based on nuts and Cheddar cheese. It transports well, so is ideal for a lunchbox or picnic, as well as for supper. Shaping the potato into balls can take a bit of time, but it makes the pie look fun and inviting, and adds lovely texture to each mouthful. Get the kids to do the ball-rolling to keep them occupied, though don’t be surprised if they try to devour them as they go.”
For the green bean salad: 300g fine green beans, trimmed (at room temperature) 25ml extra virgin olive oil Juice of ½ lemon 1 small garlic clove, crushed Small handful of fresh tarragon leaves 50g baby chard (or other red) leaves
Serves 4
100g blanched almonds 100g cashew nuts ¼ tsp cayenne pepper 50g Cheddar cheese, roughly chopped 2 celery sticks, roughly chopped 1 small garlic clove, peeled and roughly chopped Vegetable or chicken stock cube, powder, jelly or liquid concentrate (enough for 200ml stock) 150g cooked chicken 150g cooked ham Small handful of fresh tarragon leaves, finely chopped 75g frozen peas, thawed Sea salt and freshly ground black pepper For the potato bites: 400g cooked mashed potato
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1 Put a kettle on to boil, about a quarter full. Line a tray with non-stick baking paper and set aside. 2 Place the nuts and cayenne in a jug blender, along with the cheese, celery and garlic. Make up the stock with 200ml of just boiled water and add to the blender. Blitz for 1–2 minutes until as smooth as possible. Pour into a medium bowl. 3 Tear or chop the chicken and ham into small pieces and add to the sauce along with the chopped tarragon and peas, and stir together well. Season to taste. Spoon the mixture into the baking dish, spreading it evenly, and set aside. 4 Place the mashed potato in a medium bowl. Clean out the jug blender and then use it to blitz the bacon to fi ne crumbs. Tip a quarter of them into a wide, shallow dish and the remainder into the mash. Tip half the Parmesan on top of the bacon crumbs and the rest into the mash as well. Stir the mash mixture until well incorporated, and season to taste.
5 Half-fill a kettle with water and put it on to boil. Shape the mash into 48 small balls, popping them on the prepared tray as you go. 6 Toss the remaining bacon crumbs and Parmesan together until well mixed. Working in batches, carefully roll the potato balls in the mix until evenly coated. Reserve the leftover coating mixture for serving. Arrange the potato balls in a single layer on top of the pie. This can be served straight away or made and assembled up to two days in advance and kept in the fridge. If chilled, allow the pie to come back to room temperature before serving. 7 Place the green beans in a medium bowl. Pour over enough just-boiled water to cover. Cover and set aside for five minutes. 8 To make the salad dressing, pour the olive oil and lemon juice into a large bowl and add the garlic. Finely chop half of the tarragon, and add this as well. Whisk together, season to taste and set aside. 9 Drain and refresh the beans in cold water. When ready to serve, toss them into the dressing along with the baby chard leaves. Pile the salad into a large serving bowl. Sprinkle the remaining coating mixture over the top of the pie and serve. Per Serving 737kcals, 44.6g fat (10.7g saturated), 43.2g carbs (6.1g sugars), 45.5g protein, 9.9g fibre, 1.703g sodium
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guest editor Sharon Hearne Smith
Sin-free fruit and nut chocolate triangles Makes 16
“You can enjoy these fruit and nut chocolate bars without any guilt, as they are packed full of health-boosting ingredients and are so much better for you than their sugary, shop-bought counterparts. Use whatever combination of dried fruits and nuts you fancy. They melt quite easily, due to the coconut oil, so keep them in the fridge until ready to serve. Then just wait for them to melt in the mouth!� 300g peanut, almond or other nut butter 150g coconut oil, softened 100g clear honey
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75g shelled pistachios, roughly chopped 75g plain cashew nuts, roughly chopped 75g roasted hazelnuts, roughly chopped 75g dried apricots, roughly chopped 75g raisins 75g goji berries 50g cocoa powder or raw cacao powder 2 tsp vanilla extract 1 Place the nut butter, coconut oil and honey in a large bowl and stir together until smooth and well blended. Add all the chopped nuts and the apricots, raisins and goji berries. Add the cocoa or cacao powder and vanilla extract to the bowl, and stir everything together well. 2 Spread the mixture into the tin, smoothing it level with the back of a spoon. Cover and chill in
the fridge for at least finger hours or overnight, until set firm. 3 Just before serving, bring to room temperature for 10–20 minutes or until soft enough to remove from the tin easily. Then cut into 8 even-sized finger pieces and cut each one diagonally in half to give 16 triangles. This is easiest done using a long sharp knife, dipped in hot water and wiped dry between each cut. 4 Serve straight away or store between sheets of baking paper in an airtight container in the fridge for up to three weeks. Per Serving 243kcals, 19g fat (9.4g saturated), 19.3g carbs (12.9g sugars), 4g protein, 3.1g fibre, 0.027g sodium
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Falafel wraps Serves 4
“Falafel — the popular Middle Eastern blend of chickpeas and spices — are usually deep-fried, but this recipe proves they taste just as good without frying, not to mention being healthier. Instead, they are coated in dukkah, an Egyptian spice, nut and seed mix, which gives them a wonderfully fragrant, crunchy crust. You can easily make dukkah yourself, or pre-mixed tubs of it are available in delis and supermarkets. If you don’t wish to pickle your own red cabbage, a shop-bought jar will be fine.” For the falafel: 50g oats 1 x 400g tin of chickpeas 100g sun-dried tomatoes (from a jar) 2 tbsp peanut or almond butter ½ tsp paprika ½ tsp ground cumin 1 spring onion, roughly chopped 1 small garlic clove, roughly chopped Small handful of fresh coriander leaves 4 tsp dukkah For the pickled red cabbage: 50ml apple cider vinegar Juice of 2 limes 1 garlic clove, crushed 1 red chilli, finely chopped, de-seeded if you prefer less heat (optional) 2 tbsp clear honey ¼ head of red cabbage
2 First, prepare the pickled red cabbage. Pour the vinegar and lime juice into a medium bowl or resealable food bag. Add the garlic, chilli and honey. Stir everything together well or seal the bag and give it a good shake. 3 Remove the core from the red cabbage and discard. Very finely shred the leaves using a mandolin or sharp knife. Add to the vinegar mixture and give it a toss or shake to coat well. Cover the bowl or seal the bag and chill in the fridge for at least 1 hour, or overnight, tossing occasionally. This will keep in the vinegar solution in the fridge for up to two weeks. 4 To make the pesto, place the spinach in a large bowl and pour over enough just-boiled water to just cover, pressing it down with the back of a spoon. Leave for 3–4 minutes until wilted. 5 Meanwhile, blitz the pumpkin seeds in a food processor to a finely crumb. Add the lime zest and juice, garlic and mint. Drain the wilted spinach and refresh under cold running water. Squeeze it dry in a clean, double-layered J-cloth and add to the processor. 6 Blend the mixture until as smooth as possible. Add the yoghurt and oil and blitz again to blend. Season to taste. Transfer to a small bowl, cover and chill in the fridge until needed. This can be made a day ahead and kept in the fridge. 7 For the yoghurt drizzle, place the yoghurt in a small bowl, add the lime juice and two teaspoons of cold water and stir to loosen. Cover and chill in the fridge until needed.
8 To make the falafel, blend the oats in a food processor until really fine. Drain and rinse the chickpeas and add, along with the sun-dried tomatoes, nut butter, paprika, cumin, spring onion, garlic and fresh coriander. Blitz to give a moist but not wet mixture. Shape into 20 balls (each weighing about 20g), arranging them on the prepared tray as you go. Sprinkle the dukkah into a wide bowl or resealable food bag and add half the falafel. Give them a gentle toss or shake until all are coated and return them to the tray. Repeat with the remaining falafel. 9 These can be made up to two days in advance and kept covered in the fridge, or they can also be frozen. When ready to serve, fold the flatbreads into quarters and pop each one into a toaster. Toast for 1–2 minutes until beginning to colour. Carefully remove, open them out into halves and flip back to quarters the opposite way around. Pop them back into the toaster for a further 1–2 minutes. The flatbreads should be warmed through, lightly coloured and just turning crispy on the edges, but not crisp all over. 10 To assemble, open up the warmed flatbreads onto serving plates. Spread the spinach pesto into the centre of each. Drain the pickled red cabbage and scatter it over them. Arrange five falafel on each and drizzle with the lime yoghurt. Garnish with the sprouted peas or cress, and serve with hot chilli sauce for an added kick, if you like. Per Serving 783kcals, 28.4g fat (4.3g saturated), 107.6g carbs (24.3g sugars), 33.4g protein, 26.5g fibre, 0.272g sodium
For the spinach pesto: 250g baby spinach 50g pumpkin seeds Finely grated zest and juice of 1 lime 1 garlic clove, roughly chopped Large handful of fresh mint leaves 125g Greek or natural yoghurt 1 tbsp extra virgin olive oil Sea salt and freshly ground black pepper For the yoghurt drizzle: 25g Greek or natural yoghurt Juice of ½ lime To serve: 4 flatbreads or tortillas 10g sprouted peas or salad cress Hot chilli sauce, to taste (optional) 1 Half-fill a kettle with water and put it on to boil. Line a tray with non-stick baking paper and set aside.
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guest editor Sharon Hearne Smith
Fresh apple doughnuts Makes 12
“Okay, so these are not real doughnuts, but you will be pleasantly surprised by how delicious (and addictive) they are, not to mention fun to make and far healthier than their sugary namesakes. Kids especially will love making and eating these — so why not turn it into a fun party game and see who can be the most creative with their toppings and decoration? These are great for breakfast, or as a healthy snack at any time of day.” 300g full-fat cream cheese 100g peanut, almond or cashew nut butter 2 tbsp fruit purée or coulis 1 tsp maple syrup or clear honey 2 large apples, either red or green or 1 of each 3 tbsp chocolate spread or toffee sauce (optional) 75g mixture of your chosen toppings (see below) Toppings: Dried fruit, e.g. golden raisins, cranberries, Dried apricots or goji berries Nuts, e.g. hazelnuts, pecans, almonds or pistachios Seeds, e.g. pumpkin, sunflower, toasted sesame seeds or linseed Roasted nut and seed mix Toasted coconut flakes Bee pollen Edible flowers 1 Line a tray with non-stick baking paper and set aside. Divide the cream cheese evenly between two small bowls. 2 Mix the nut butter into one and the fruit purée or coulis into the other. Stir half a teaspoon of maple syrup or honey into each bowl. Cover and set aside until ready to use. This can be made up to one day in advance. 3 Use the apple corer to remove the core of each apple. Cut each apple into six even-sized slices (including the ends) and lay them flat on the prepared tray (with the ends cut side up). 4 Spread the nutty cream cheese over six of the slices and the fruity cream cheese over the other six, leaving the centre hole clear. Now, for the really fun bit. Use your selection of toppings to decorate the apple doughnuts as you like. You can also chop your toppings into smaller pieces if you prefer. Either arrange them on top of the apple slices or press the creamy side down onto the toppings to stick.
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5 As a further flourish, drizzle chocolate spread or toffee sauce over the apple doughnuts, if you like. To loosen the sauce for drizzling, spoon it into a small bowl and sit the bowl in another bowl of just-boiled water. Leave for a minute or two until the edges start to melt and give it a good stir. Leave in the heat until a drizzling consistency is achieved. 6 These can be made up to one day ahead and kept covered in the fridge. Serve on a tiered cake stand or layered between small squares of baking paper in a nice box.
Make it yours
Use chocolate spread instead of nut butter, or jam instead of fruit purée. Or sprinkle the tops with cake sprinkles, for a treat!
Per Serving 137kcals, 10.6g fat (5.6g saturated), 9.1g carbs (6.1g sugars), 2.8g protein, 1.5g fibre, 0.075g sodium
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Easy-peasy paella Serves 4
“This quick and easy no-cook paella will have you fooled into thinking you are basking in Spanish sunshine. It is packed full of fl avours, from saffron to smoked paprika, and brimming with seafood, chicken and chorizo, all of which can be bought ready-cooked from the supermarket and added to this dish for a fabulous shortcut supper.” 2 x 250g pouches of cooked long-grain rice 100g cooked chicken, diced 8 cooked chorizo slices, cut into 5mmwide matchsticks 3 spring onions, sliced 100g roasted red peppers (from a jar), thinly sliced Large handful of fresh flat-leaf parsley leaves, roughly chopped 200g pre-cooked seafood mix, thawed if frozen 50g frozen peas, thawed 1 lemon Sea salt and freshly ground black pepper For the dressing: 2 pinches of saffron Juice of 1 lemon 1 tsp tomato or sun-dried tomato purée ¼ tsp cayenne pepper or smoked paprika 1 garlic clove, peeled and crushed 1 Half-fill the kettle with water and put it on to boil. 2 Place the saffron for the dressing in a large bowl, pour over two tablespoons of just-boiled water and leave to infuse for five minutes. 3 Pour the rice into a small bowl and pour over enough just-boiled water to cover. Cover and set aside for five minutes. 4 Once the saffron has soaked, add the lemon juice, tomato purée, cayenne or paprika and the garlic, and stir everything together. 5 Drain the rice well, refreshing it under cold water if you don't wish to eat it warm or are preparing the dish in advance. Add the rice to the dressing, stirring it thoroughly until evenly
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coated. Then add the prepared meat and vegetables. Reserve half the parsley for serving, and add the rest, along with the seafood mix and peas. Toss everything together until well mixed. Season to taste. 6 Spoon onto serving plates and sprinkle with the reserved parsley. Cut the lemon into four wedges and serve one on each
plate. Alternatively, present in a paella pan at the table and everyone can help themselves. Per Serving 621kcals, 7.2g fat (2.3g saturated), 107.7g carbs (3g sugars), 29g protein, 3.9g fibre, 0.401g sodium
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15/08/2018 15:02
guest editor Sharon Hearne Smith
Thai red curry mussel broth Serves 4
“The sweetness of mussels stands up well to the spiciness of this flavoursome broth. Different curry pastes vary in flavour and heat, so it’s best to add the paste gradually, tasting as you go, until you reach a flavour you are happy with. Cooked mussel meat can be bought in packets from supermarkets or some fishmongers, either with or without shells. This soup works best served at room temperature and, if prepared in advance, should be removed from the fridge an hour or more before serving, to allow the coconut milk to return to a pouring consistency.� 1 red chilli, de-seeded 1 spring onion 75g sugar snap peas (at room temperature) 1 x 400g can coconut milk 4-6 tsp Thai red curry paste 2 tsp peanut butter Thumb-sized piece of fresh ginger, peeled and roughly chopped 1 small garlic clove, peeled and roughly chopped Large handful of fresh coriander leaves Juice of 1 lime 1 tbsp fish sauce 2 tsp light soy sauce (or tamari for gluten-free) 100g cooked mussel meat Thai spicy crackers, to serve 1 Half-fill the kettle with water and put it on to boil. 2 Cut the chilli and spring onion into very thin matchsticks and submerge in a small bowl of iced water. Chill in the fridge until ready to serve. 3 Cut the sugar snaps in half lengthways and place in a small bowl. Pour over enough just-boiled water to cover. Cover and set aside for 4-5 minutes until al dente. 4 Place the coconut milk, four teaspoons of the curry paste and the peanut butter in a food processor or blender. Add the ginger, garlic and two-thirds of the coriander leaves. Pour in the lime juice, fish and soy sauces. Blitz until as smooth as possible. Taste the soup and blitz in the remaining one or two teaspoons of curry paste for further flavour and chilli punch if you like.
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Drain the sugar snaps and rinse well under cold running water until cool. 5 Ladle the broth into wide serving bowls and arrange the cooked mussels in the centre. Add the sugar snaps around the mussels. Drain the now-curled spring onions and chilli and scatter them over.
Scatter the remaining coriander on top and serve with Thai spicy crackers on the side. Per Serving 329kcals, 28.2g fat (22.4g saturated), 14.2g carbs (5.3g sugars), 8.7g protein, 4g fibre, 0.932g sodium
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15/08/2018 15:02
Pizza skewers
Sea salt and freshly ground black pepper
Serves 4
“This fun, no-cook alternative to pizza is sure to grab the attention of kids and adults alike. Serve the skewers at a party and watch them disappear in minutes, or pop in a picnic hamper or lunchbox for a novel snack that your family will love.” Large handful of fresh basil leaves 2 tbsp extra virgin olive oil 1 tbsp toasted pine nuts Grated zest and juice of ½ lemon 16 mini Mozzarella balls 150g focaccia, cut into 2½cm cubes 16 pitted black, green or mixed olives, stuffed if you prefer 16 cherry tomatoes (mixed colours if available) 16 salami slices and/or other cured meats
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For the dipping: 1 garlic clove, peeled and roughly chopped 75g sun-dried tomatoes (from a jar) Large handful of fresh basil leaves 200ml passata 1 First, marinate the mozzarella. Place the basil leaves in a miniblender with the oil and pine nuts. Add the lemon zest and juice. Blitz to give a rough paste. Pour into a small bowl and season to taste. Drain the mozzarella balls and stir them through until well coated. Cover and leave to marinate in the fridge for at least one hour or overnight. 2 To make the sauce, pop the garlic and sundried tomatoes into a mini-blender, along with half the basil leaves. Blitz until roughly chopped. Add the passata and blitz again until as smooth as possible. Season to taste and place in a small
serving bowl. 3 Cover and chill in the fridge until needed. This can be made up to three days in advance or even further ahead if then frozen. To assemble the skewers, arrange two of each pizza item (marinated Mozzarella, focaccia, olives, tomatoes, and meat), in any order, on each skewer. The salami and cured meats look nice either ruffl ed and pushed onto the skewer or wrapped around the Mozzarella balls. 4 Brush any remaining marinade all over the ingredients, if you like. Arrange the skewers on a large platter or standing up in tall glasses or other suitable vessels. Serve with the tomato dipping sauce and a scattering of the remaining basil leaves to garnish. Per Serving 519kcals, 4.8g fat (4.8g saturated), 35.8g carbs (4.4g sugars), 14.6g protein, 6.3g fibre, 1.665g sodium
SEPTEMBER 2018
15/08/2018 15:03
guest editor Sharon Hearne Smith
Toffee apple tart Serves 6
“This no-bake tart is gloriously sticky and yet is completely free from refi ned sugar. It's also super-easy to make, with just three ingredients each in the base, filling and topping, most of which can be prepared in advance. For a speedier, but naughtier option, you can use a 400g tin of caramel as the filling if you prefer.” For the base: 200g whole almonds 250g pitted Medjool dates 1 tsp ground cinnamon For the toffee filling: 100g pecan nuts 175g pitted Medjool dates 125ml maple syrup To finish: Juice of 1 lemon
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2 tbsp maple syrup 2 small red-skinned apples 200g crème fraîche, to serve Ground cinnamon, for dusting 1 First, make the base. Place the almonds in a food processor and blitz until fairly fi ne. Add the dates and cinnamon, and blend again until combined. The mixture should come together easily when squeezed. Place the mixture in the tin and, using dampened hands, press it in evenly all over. Cover and freeze for 30 minutes, or chill in the fridge for at least 1 hour or overnight, until firm. This can be made up to a week in advance. 2 Meanwhile, make the toffee fi lling. Place the pecan nuts in the food processor and blitz until very fi ne. Add the dates and maple syrup and blitz again, scraping down the sides as you go, to give a smooth, thick toffee sauce. Set aside until ready to assemble. This can be made up to a week in advance and kept covered in the fridge. 3 When ready to serve, prepare the apple topping. Pour the lemon juice into a medium
bowl and mix in the maple syrup. Using a mandolin or sharp knife, very thinly slice the apples horizontally across the core. You can decore the apples beforehand but leaving the cores in gives a cute star pattern in the slices — just pick the pips out as you go. Gently toss the slices through the lemon and maple syrup mixture until well coated. 4 To assemble, spoon the toffee filling into the base and spread evenly with the back of a spoon. Carefully remove the tart from the tin, sliding it onto a serving plate. Drain the apple slices well from the syrup and arrange them decoratively on top of the tart. Dollop the crème fraîche into a small bowl, dust with a little ground cinnamon, and serve on the side. Per Serving 658kcals, 35.8g fat (6.9g saturated), 83.7g carbs (63.4g sugars), 12.7g protein, 13g fibre, 0.21g sodium
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CREAMY CURRIED PORK
Why choose Avonmore Cooking Cream? √ Same great taste as standard cream, but with 50% less fat √ Smooth, thick consistency gives lovely depth and flavour to curries, pasta dishes & casseroles √ Resilient and able to withstand higher cooking temperatures than other creams √ Very stable, no fear of your sauce separating and splitting √ Handy pouring spout, ideal for pouring cream into all your favourite dishes
So whether it’s a quick and simple pasta dish or a tasty homemade curry, add Avonmore Cooking Cream for all the delicious flavour that you would expect, with fewer calories!
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Serves 4 1 tbsp curry powder ½ tsp mustard powder ½ tsp water 4 pork chops, trimmed and cut into bitesized pieces 2 tsp vegetable oil 250g mushrooms, sliced 170ml Avonmore Cooking Cream 150g green beans, trimmed and halved To serve: Mashed potatoes
mushrooms to the pan. Cook for 3-4 minutes until browned. 4 Stir in the Avonmore Cooking Cream with a wooden spoon, scraping up any browned bits from the bottom of the pan. 5 Return the pork to the pan and cook for 8-10 minutes until cooked through. 6 Add the green beans during the last three minutes of cooking, so they are tender but still crisp. Serve the curried pork hot on a bed of mashed potato. Per Serving 330kcals, 24.6g fat (9.2g saturated), 6.9g carbs, 2.4g sugar, 21.2g protein, 2.5g fibre, 0.074g sodium
1 Stir together the first three ingredients to form a smooth paste. Rub all over the pork to coat. 2 Heat the oil in a frying pan over a medium-high heat and cook the pork for four minutes, stirring occasionally to sear the meat on all sides. Remove from the pan and set aside. 3 Increase the heat and add the
15/08/2018 16:29
What's in season? EASY RECIPES USING THE BEST OF THIS MONTH'S FRESH, SEASONAL INGREDIENTS
30-38 IN THIS SECTION
WHAT'S UP, DOC?, p30
Sweet, affordable and nutritious, make carrots the star of the show
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15 WAYS WITH APPLES, p36
Use in-season apples to make these dinners, lunches and treats
Easy Food 29
16/08/2018 09:55
WHAT’S UP, DOC? Sweet, affordable and nutritious, carrots are ready to shine this season
30 Easy Food
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SEPTEMBER 2018
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?
what’s in season? carrots
Carrot falafel burgers Serves 6 750g carrots, peeled and grated 1 x 400g tin of chickpeas, rinsed and drained 2 shallots, chopped 2 tbsp tahini 1 tsp ground cumin 1 egg 1 tbsp olive oil, plus extra for brushing 100g breadcrumbs, wholemeal or white Zest of 1 lemon 4 tbsp sesame seeds To serve: Burger buns, lightly toasted
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Cucumber, sliced Tomatoes, sliced Mixed leaves Hot sauce 1 Place one-third of the grated carrot in the bowl of a food processor and add the chickpeas, shallots, tahini, cumin and egg. Whizz to form a thick paste, then scrape into a large bowl. 2 Heat the olive oil in a large pan over a medium-high heat. Add the remaining carrot and cook for 8-10 minutes until softened. 3 Add the cooked carrot to the mixture in the bowl along with the breadcrumbs, lemon zest and sesame seeds. Season with salt and pepper, then use clean hands to mix together.
4 Divide the mixture into six equal portions, then use wet hands to shape into burger patties. Cover and place in the fridge for at least 30-40 minutes to set. 5 Heat a large pan over a medium-high heat and brush the burgers with the remaining oil. Cook the burgers for five minutes per side until golden and crisp. Serve in lightly toasted buns with sliced cucumber, avocado, tomato and some mixed leaves. Add a drizzle of hot sauce, if desired. Per Serving 240kcals, 10.3g fat (1.6g saturated), 31g carbs (7.4g sugars), 7.7g protein, 5.9g fibre, 0.234g sodium
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SEPTEMBER 2018
15/08/2018 15:04
what’s in season? carrots
Low-carb carrot taco shells Makes 8 400g carrots, peeled and grated 150g Cheddar, grated 4 eggs 6 tbsp almond flour 1 tsp dried coriander 1 tsp ground cumin Salt and black pepper Fillings of choice 1 Preheat the oven to 200˚C/180˚C fan/ gas mark 6. 2 Place the grated carrots into a microwave-safe bowl and add enough water to cover. Microwave for five minutes until tender. 3 Drain away the water and squeeze the carrots completely dry using kitchen paper.
4 Place the carrots in a bowl and add the Cheddar, eggs, almond flour, coriander, cumin, salt and pepper. Combine together into a batter. 5 Line two large baking trays with parchment paper. Scoop the batter into eight equal portions, four on each tray, spaced evenly apart. Use your fingers to press each portion into a flat circle. 6 Bake for 15 minutes or until the taco shells are crispy on the sides. 7 Gently remove the tacos from the parchment paper. Eat warm as soft tacos, or lay them to dry over the sides of small bottles to form hard taco shells. 8 Serve with your favourite toppings. Per Serving 145kcals, 8.6g fat (1.8g saturated), 7.2g carbs (3.1g sugars), 7.8g protein, 2.3g fibre, 0.2g sodium
Grainne Halligan “This recipe is not only low in carbs, but also quick and simple to make using only a few ingredients. Make sure you squeeze out all the extra water from the grated carrots. I made these tacos for my kids who loved them and didn’t even realise that one of the main ingredients was carrots. We filled them with spicy beef, lettuce and more cheese. The bright orange tacos look good and are deliciously cheesy. It was good to try a recipe with almond flour. We will be eating these again on our next taco night!”
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Curried carrot couscous chicken salad with lemon yoghurt Serves 4 600g carrots, peeled and chopped into matchsticks 2 tbsp olive oil ½ tsp curry powder Salt and black pepper 350g couscous Chicken stock 1½ tsp ground turmeric 80g plain Greek yoghurt 3 tbsp lemon juice 400g cooked shredded chicken To serve: Fresh mint, torn Avocado, chopped (optional) Lemon wedges 1 Preheat the oven to 230˚C/210˚C fan/gas mark 8. 2 Place the carrots on a large baking tray. Drizzle with the oil and season with the curry
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powder and some salt and pepper. Roast for 20 minutes until tender. 3 Cook the couscous in chicken stock according to package instructions, adding the turmeric for colour. Season well and fluff with a fork. 4 In a small bowl, combine the yoghurt with the lemon juice and some black pepper. 5 On a serving platter, top the couscous with the curried carrots, shredded chicken, lemon yoghurt, some fresh mint and some chopped avocado, if desired. Serve with lemon wedges for squeezing.
tbsp honey. Cover with a lid and shake vigorously until well combined. Drizzle over salads, avocados or roasted vegetables.
Per Serving 678kcals, 17.8g fat (4.5g saturated), 84.6g carbs (8.7g sugars), 42.3g protein, 4.5g fibre, 0.435g sodium
Serves 2 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Cut 3 large carrots lengthwise into “chips”. In a bowl, combine 3 tbsp olive oil, 30g grated Parmesan, 2 tbsp garlic powder, 2 tsp dried parsley and a pinch each of salt and pepper. Mix to combine well, then add the carrots and toss to coat. Place the carrots on a large baking tray, spaced apart. Bake for 20 minutes until carrots are soft and slightly crispy, turning them over and rotating the tray halfway through baking.
Carrot, miso and sesame dressing Makes about 350ml In a jar, combine 130g white miso, 5 tbsp olive oil, 30g finely grated carrot, 2 tbsp finely grated peeled ginger, 2 tbsp unseasoned rice vinegar, 1 tbsp sesame seeds, 1 tbsp toasted sesame oil and 1
Carrot cake almond smoothie Serves 2 In a blender, combine 60g chopped carrots, 30g raw almonds, 3 pitted dates,1 tsp cinnamon, 3 tbsp maple syrup, 500ml almond milk, 3-4 ice cubes and a pinch of nutmeg (optional). Blend until smooth, then pour into two glasses to serve.
Garlic and Parmesan chips
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Cover
Cook the
Homemade waffles with blackberry syrup Serves 4-6 250g plain flour 1 tsp baking powder 2 tsp caster sugar ½ tsp salt 2 eggs 475ml milk Butter, for cooking
For the blackberry syrup: 120g caster sugar 250ml water Zest and juice of 1 lemon 300g blackberries, plus extra to serve
4 To make the waffles, sift the flour, baking powder, sugar and salt into a mixing bowl. 5 Whisk the eggs and milk in a small bowl, then stir into the dry ingredients until just combined. 6 Heat a waffle maker and add a pat of butter. When the butter is foaming, add a ladle of batter. Close the waffle maker and cook for about 3-4 minutes, or until it stops smoking. Keep the waffles warm while you repeat with the rest of the batter. 7 Serve hot with whipped cream, blackberry syrup and fresh blackberries.
Top Tip:
Be sure not to over-m ix the batter in Step 5; over-mixing results in denser, heavier waffle s. Store leftover waffle s in the fridge or freezer — just reheat them in the toaster!
Per Serving 347kcals, 7.9g fat (4.1g saturated), 61.1g carbs (26.3g sugars), 9.6g protein, 3.8g fibre, 0.285g sodium
To serve: Whipped cream 1 Combine the sugar and water for the syrup in a saucepan over a medium-low heat. Stir until the sugar dissolves, then bring to a boil and simmer for a few minutes until slightly reduced. 2 Add the lemon zest, lemon juice and blackberries and simmer for another 2-3 minutes until they have softened, breaking up any large chunks with the back of a fork. 3 Remove from the heat and press the mixture through a sieve. Discard any pulp and set the syrup aside.
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SEPTEMBER FEBRUARY 2018 2017
15/08/2018 14:22
5
15 WAYS WITH APPLES
APPLE TREATS APPLE CRUMBLE
Serves 8 Preheat the oven to 190°C/170°C fan/gas mark 5. In an ovenproof dish, combine 1kg peeled, cored and chopped Bramley apples with 50g brown sugar, 1 tsp cinnamon and the juice of ½ a lemon. Mix to combine well. In a large mixing bowl, combine 210g plain flour and 130g cubed cold butter. Rub together with your fingertips until the mixture resembles breadcrumbs. Stir in 100g brown sugar. Pour half of the crumble mixture over the apples and press down lightly. Scatter the rest of the crumble mixture lightly over the top. Sprinkle over 20g rolled oats and 20g brown sugar. Bake for 25 minutes or until the top is golden and the filling is soft. Allow to rest for 10 minutes, then serve warm with ice cream, cream or custard.
APPLE FRITTERS Makes about 24 Heat vegetable oil in a deep-fryer to 190°C. In a large bowl, stir together 190g plain flour, 1 tbsp sugar, 2 tsp baking powder and a pinch of salt. In a jug, beat together 2 eggs, 160ml milk and 1 tbsp vegetable oil. Add this mixture to the flour mixture and stir to form a batter. Stir in 4 peeled, cored and chopped apples until evenly distributed. Drop spoonfuls of the batter into the hot oil and fry for about five minutes until
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golden on both sides, working in small batches. Remove from the hot oil using a slotted spoon and drain briefly on a plate lined with kitchen paper. Toss with cinnamon sugar while still warm.
APPLE SANGRIA Serves 6 In a large pitcher, combine 2 cored and chopped apples, 1 peeled and chopped orange, the juice of 1 lemon, 1 x 750ml bottle of Spanish red wine, (try Grenache or Tempranillo), 60ml brandy and 120ml cloudy apple juice. Chill in the fridge for 3-4 hours. Stir the sangria well before serving over ice, topping up with sparkling water, if desired.
APPLE AND RHUBARB TURNOVERS Makes 6 In a saucepan, combine 200g chopped rhubarb, 300g peeled, cored and chopped apples, 100g brown sugar and 2 tbsp water. Bring to the boil over a high heat, then reduce the heat to medium, cover and cook for 10-12 minutes or until soft. Add ½ tsp cinnamon and 1 tsp grated orange zest and cook for another five minutes, uncovered, stirring occasionally. Remove from the heat and allow to cool. Preheat the oven to 200°C/180°C fan/gas mark 6. Line two baking trays with parchment. Roll out 1 x 320g sheet of puff pastry on a lightly floured surface to 3mm thickness.
Cut into six equal squares and brush the border with beaten egg. Place one-sixth of the fruit filling on one half of each pastry square. Fold the pastry diagonally over the filling to enclose, carefully sealing the edges. Crimp the edges with the back of a fork and place three on each tray. Use the tip of a sharp knife to poke a hole in the top of each turnover. Brush each turnover with beaten egg and bake for 25 minutes or until golden brown. Allow to cool for 10 minutes.
CARAMEL APPLE ICE CREAM SUNDAES Serves 4 Melt 30g butter in a pan over a mediumhigh heat. Add 4 peeled, cored and chopped apples and cook for five minutes. Transfer to a plate and set aside. In the same pan over a medium heat, combine 200g brown sugar and 100g butter. Stir until the butter melts and the sugar dissolves, then add 120ml double cream. Stir and allow to bubble and thicken for about one minute. Turn the heat to low and return the apples to the pan. Stir in 1 tsp cinnamon and a pinch of sea salt, then allow to thicken for another 1-2 minutes. Layer into sundae glasses with good-quality vanilla ice cream.
SEPTEMBER 2018
5
APPLE DINNERS ROAST PORK CHOPS WITH HOMEMADE APPLE SAUCE
Serves 4 In a large pot, melt 30g butter over a medium heat. Add 600g peeled, cored and chopped apples and 25g brown sugar and cook for 8-10 minutes until softened, stirring often. Add 60ml apple cider, the juice of ½ a lemon, ½ tsp cinnamon and a pinch of salt. Cook for 20-25 minutes. Leave chunky or use a stick blender to whizz until smooth. Preheat the oven to 200°C/180°C fan/gas mark 6 and place a large ovenproof pan in the oven to heat. Pat 4 pork chops dry with kitchen paper. Rub both sides with olive oil, then season with salt and pepper. Place the pork chops in the hot pan. Sear for three minutes until golden-brown, then flip the chops over and return the pan to the hot oven. Roast for 7-8 minutes until the pork chops are completely cooked throughout. Transfer the chops to a plate, tent loosely with foil and allow to rest for 6-8 minutes. Serve with the apple sauce.
APPLE, FIG AND BLUE CHEESE PIZZAS Makes 2 pizzas (serves 4) Preheat the oven to 220°C/200°C fan/gas mark 7. Brush 2 prepared pizza bases with olive oil. Add 140g crumbled Gorgonzola, 1 cored, thinly
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larder luck 15 ways with apples
sliced apple and 6 ripe, chopped figs. Baked for 8-10 minutes until the bases are cooked and the cheese is bubbling. Drizzle lightly with honey, season with salt and pepper and sprinkle with shaved Parmesan to serve.
AUTUMN SAUSAGE TRAYBAKE Serves 4 Preheat the oven to 200°C/180°C fan/gas mark 6. Spray a large, rimmed baking tray with non-stick cooking spray. Add 8 chopped sausages, 3 chopped sweet potatoes, 250g trimmed, halved Brussels sprouts, 2 cored and chopped apples, 1 chopped small red onion and 3 crushed garlic cloves. Drizzle with 2 tbsp olive oil, sprinkle with 1 tsp dried thyme, 1 tsp dried sage and 2 tsp chopped fresh rosemary. Season with salt and pepper and toss to coat. Roast for 30-35 minutes until the vegetables and apples are tender and the sausages are cooked throughout, tossing and rotating the tray halfway through.
NORMANDY-STYLE CHICKEN WITH APPLES Serves 4 Preheat the oven to 190°C/170°C fan/gas mark 5. Heat 30g butter in a large, ovenproof pan over a medium heat. Add 2 sliced cooking apples, season and cook for 3-4 minutes until slightly browned. Drain on kitchen paper. Season 4 whole chicken legs with salt and pepper. Return the pan to a medium-high heat. Dredge the chicken in flour and add to the pan, skin side down. Add 30g butter and cook for 4-5 minutes per side until golden. Remove and set aside. Add 1 sliced onion to the same pan and cook for 6-8 minutes, stirring occasionally. Add 120ml brandy and allow to bubble for 3-4 minutes, using a wooden spoon to scrape any sticky bits from the bottom of the pan. Add 450ml cloudy
apple juice and 1 tsp dried thyme and bring to a boil. Place the chicken in the pan skin side-up and bake, uncovered, for 30 minutes. Remove the chicken from the pan and set aside. Return the pan to a high heat. Add the apples and reduce the sauce by half. Stir in 120ml cream and serve with the chicken and some mashed potato.
APPLE AND BACON STUFFED SWEET POTATOES Serves 4 Preheat the oven to 180°C/160°C fan/ gas mark 4. Pierce the skins of 4 fat, rounded sweet potatoes a few times with a fork, then wrap each one tightly in tin foil. Bake for 45-55 minutes, or until tender to the touch. Unwrap the potatoes and cut a slit down the middle of each. Allow to cool enough to handle. Heat a large pan over a medium heat. Add 4 chopped streaky rashers and cook until crispy then remove with a slotted spoon and drain on kitchen paper. Cook 2 peeled, cored and chopped apples in the same pan for 6-8 minutes until soft. Stir in the bacon and set aside. Gently scoop out the sweet potato flesh with a spoon, keeping the skins intact. Place the flesh in a large bowl, then mash with 80g goat's cheese and some salt and pepper. Scoop back into the potato skins. Spoon the apple and bacon mixture on top to serve.
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5
APPLE LUNCHES
APPLE AND BRIE TOASTS
Makes 8 Preheat the oven to 190°C/170°C fan/ gas mark 5. Cut eight 1cm-thick slices from a large ciabatta loaf and place on a baking tray. Brush both sides of each slice lightly with olive oil and sprinkle with salt and pepper. Bake for 12-15 minutes until golden, flipping halfway through. Allow to cool on a wire rack. Top each toast with one slice of Brie, 2 slices of apple, 1 tsp chopped walnuts and a drizzle of honey. Top with a small sprig of thyme and serve immediately.
BLTS WITH APPLE AIOLI
APPLE SCONES
Serves 4, with leftover aioli Place 1 peeled, cored and chopped apple in a food processor and add 200g mayonnaise, the juice of 1 lemon and some black pepper. Whizz until smooth. Spread 8 slices of sourdough with the apple aioli. Layer cooked crispy bacon, sliced tomato, sliced green apple and some chopped Romaine lettuce over four of the toasts and sandwich with the others. Press down lightly and serve.
Makes 8-10 Preheat the oven to 200°C/180°C fan/ gas mark 6. In a large bowl, combine 150g plain flour, 100g wholemeal flour, 2 tsp sugar and 2 tsp baking powder. Add 75g butter and rub it in using your fingertips until the mixture resembles coarse breadcrumbs. Stir in 1 beaten egg, 1 grated apple and 1 tbsp chopped fresh sage and bring everything together into a rough dough. Pat the dough out to about 1cm thick. Stamp out 8-10 scones. Bake on a lightly greased baking tray for 12-14 minutes or until golden. Serve warm with cheese.
TURKEY WRAPS WITH APPLE AND BEETROOT SLAW Serves 6 Peel and grate 2 Granny Smith apples and 2 carrots. Grate 2 beetroots and shred ½ a head of white cabbage. Combine everything in a large bowl and add 50g mayonnaise. Season generously and stir together. Serve the slaw in large wholewheat wraps with sliced turkey and baby spinach.
CHEESY APPLE AND LEEK SOUP Serves 4-6 In a large pot, melt 60g butter over a medium heat. Add 3 washed, trimmed and chopped leeks and 3 peeled, cored and chopped apples and cook for 8-10 minutes until softened. Sprinkle in 4 tbsp plain flour. Stir and cook for one minute. Stir in 1 tsp turmeric and some salt and pepper. Add 200ml cider and 750ml vegetable stock. Bring to a boil over a high heat, then reduce the heat to medium-low and simmer for 10-15 minutes. Use a stick blender to whizz until smooth. Return the soup to a medium heat and stir in 200g grated mature Cheddar until melted. Ladle into bowls and garnish with a drizzle of cream, if desired.
38 Easy Food
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SEPTEMBER 2018
15/08/2018 14:22
larder luck TURN TO YOUR STORECUPBOARD TO MAKE MEALS IN MINUTES
40-52 IN THIS SECTION
FUSS-FREE FAVOURITES, p40 Make every meal a winner with these staple crowd-pleasers
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FEELING FRUITY!, p46 Turn to your favourite fruits for comforting autumnal cooking
CHEESY DOES IT, p49 Indulge in these cheesy creations with the whole family
Easy Food 39
16/08/2018 09:55
FUSS-FREE
favourites Make every meal a winner with these staple crowd-pleasers
40 Easy Food
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SEPTEMBER 2018
15/08/2018 16:58
larder luck beef mince
Perfect cheeseburgers Serves 4 1 x 380g pack of Inisvale Irish Organic Steak Mince ½ an onion, very finely chopped Salt and black pepper 4 burger buns 4 thin slices of Cheddar Batts Ketchup Yellow mustard Iceberg lettuce Tomato slices Pickle slices For the sweet potato wedges: 2 large Oaklands sweet potatoes, sliced into wedges ½ tsp cumin 1 tbsp olive oil 1 Combine the mince and onion in a large mixing bowl. Season generously with salt and black pepper. Mix lightly with clean hands to combine; you don’t want to overwork the mixture here! 2 Divide the mixture into four equal rounds, then shape very gently into patties. Use your thumb to press an indentation into the centre of each patty; this helps them to cook evenly. 3 Transfer the burgers to a tray, cover with cling film and place in the fridge to chill for one hour. 4 Meanwhile, preheat the oven to 200˚C/180˚C fan/gas mark 6. Toss the sweet potato wedges on a large baking tray with the cumin, salt, pepper and oil. Roast for 30 minutes, tossing halfway through, until cooked through. 5 Remove the burgers and allow to sit at room temperature for 20 minutes. 6 Cook the burgers on a grill pan or barbecue for about seven minutes on each side, until cooked through. 7 In the last minute of cooking, place a slice of cheese on top of each burger and lightly toast the buns. Serve with ketchup, mustard, iceberg lettuce, tomato slices and pickles.
Easy Food RECOMMENDS
Whether you prefer it slapped between buns or simmered in a stew, Lidl's beef range offers quality cuts to suit every cook. From Irish beef roasting joints and handy packs of mince to succulent aged steaks at incredible prices, they’re proud of their beef and the expert farmers who produce it. Browse the product range and take a look at some of their favourite beef recipes for more inspiration. Lidl’s Inisvale Meats are 100% traceable, meaning they have been responsibly sourced from dedicated farms that operate within strict food hygiene, animal welfare and environmental guidelines.
Chilli con carne Serves 6 1 tbsp oil 1 x 380g pack of Inisvale Organic Irish Beef Steak Mince 1 onion, finely chopped 1 red pepper, deseeded and finely chopped 2 garlic cloves, crushed 1 tbsp chilli powder 1 tsp paprika 1 tsp ground cumin 2 tbsp tomato purée 300ml beef stock 1 x 400g tin of Freshona chopped tomatoes
1 x 400g tin of red kidney beans, drained and rinsed Salt and black pepper To serve: White rice 1 Heat the oil in a large pot over a mediumhigh heat. Add the mince and onions. Cook for five minutes, breaking up the beef into small pieces with a wooden spoon, until the beef is no longer pink and the onions are soft. Drain off any excess fat from the pot. 2 Add the red pepper, garlic, chilli powder, paprika and cumin. Stir to combine and cook for another five minutes. 3 Stir in the tomato purée. Pour in the beef stock and the tin of chopped tomatoes and bring to a boil. 4 Cover with a lid and reduce the heat to a simmer. Continue simmering for 30 minutes, stirring occasionally, until thick. 5 Stir in the kidney beans and cook for 10 minutes until warmed through. Season with salt and pepper. Serve hot on a bed of rice. Per Serving 409kcals, 7.7g fat (2g saturated), 49.6g carbs (5.7g sugars), 36.4g protein, 12.8g fibre, 0.224g sodium
Per Serving 518kcals, 17.3g fat (6.2g saturated), 61g carbs (5.7g sugars), 30.2g protein, 7.2g fibre, 0.425g sodium
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Easy Food 41
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Cottage pie Serves 4-6 700g Oaklands potatoes, peeled and cut into even chunks 150ml milk 50g butter, plus extra melted butter for brushing 2 tbsp oil 2 carrots, peeled and finely chopped 1 onion, peeled and finely chopped Sea salt and black pepper 2 x 380g packs of Inisvale Irish Organic Beef Steak Mince 1 tbsp tomato purée 500ml beef stock 2 tbsp fresh parsley, chopped 40g Freshona Petit Pois
42 Easy Food
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1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Add the potatoes to a pot of salted water and bring to a boil. Cook for 15-20 minutes until tender. 2 Drain, then leave to steam dry in the pot for 2-3 minutes. Add the milk and butter and mash until smooth. 3 Heat the oil in a large pot over a medium heat and add the carrot and onion. Season with salt and pepper and cook for 6-8 minutes until softened. 4 Add the mince and season again. Cook for 6-7 minutes, stirring occasionally, until completely browned. 5 Stir in the tomato purée. Add the beef stock and bring to a boil. Reduce the heat and simmer, uncovered, for 15 minutes until the liquid has reduced.
6 Stir in the parsley and petit pois and season with salt and black pepper. 7 Transfer everything into a baking dish. Top with the mashed potato and use a fork to make ridges in the top. Brush over the extra melted butter and sprinkle over some salt. 8 Bake for 25-30 minutes until the top is golden-brown and the edges are bubbling.
Per Serving 446kcals, 19.7g fat (8.1g saturated), 24.8g carbs (5g sugars), 41.1g protein, 4.2g fibre, 0.440g sodium
SEPTEMBER 2018
15/08/2018 16:58
larder luck beef mince
Spaghetti and meatballs Serves 6 2 tbsp olive oil 2 x 12-packs of Inisvale Irish Beef Meatballs Salt and black pepper 1 onion, finely chopped 4 garlic cloves, crushed ½ tbsp dried mixed herbs 1 tbsp tomato purée A splash of red wine (about 50ml) 2 x 400g tins of Freshona Chopped Tomatoes 1 x 500g pack of Baresa Spaghetti 1 small handful of fresh basil, chopped
1 Heat the oil a large pan over a mediumhigh heat. Add the meatballs and season with salt and pepper. Cook for about 8-10 minutes, turning with tongs to brown on all sides (do this in batches if needed). Transfer the browned meatballs to a plate lined with kitchen paper. 2 Drain all but one tablespoon of fat from the pan. Reduce the heat to medium and add the onion. Cook for 5-6 minutes until browned. Add the garlic and dried herbs and cook for one minute. 3 Increase the heat and stir in the tomato purée to coat. Add the wine and simmer until it has nearly evaporated, stirring the bottom of the pan with a wooden spoon to release any browned bits.
4 Stir in the chopped tomatoes and return the meatballs to the pan. Cover with a lid and leave to simmer over a medium-low heat for 20-30 minutes. 5 Meanwhile, bring a pot of salted water to the boil and cook the spaghetti according to the package instructions. 6 Stir the basil into the sauce. Drain the spaghetti, add it to the pan and toss until coated. Serve hot with grated Parmesan and garlic bread.
More for you
Per Serving 479kcals, 12.1g fat (2.9g saturated), 54.1g carbs (4.7g sugars), 36.3g protein, 2.3g fibre, 0.086g sodium
To serve: Parmesan, grated Garlic bread
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More for you Easy Food 43
15/08/2018 16:58
Tex-mex beef tacos Serves 4-6 1 tbsp vegetable oil 1 red onion, finely chopped 1 red pepper, deseeded and finely chopped Salt and black pepper 2 garlic cloves, crushed 1 tsp paprika 1½ tsp cumin Pinch of chilli flakes 1 x 380g pack of Inisvale Irish Organic Beef Steak Mince ½ x 400g tin of Freshona chopped tomatoes
44 Easy Food
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To serve: Small tortilla wraps or crunchy taco shells Red cheddar, grated Iceberg lettuce, shredded Sour cream Salsa Guacamole 1 Heat the oil in a frying pan over a mediumhigh heat and add the onion and red pepper. Season with salt and black pepper and cook for 4-6 minutes, stirring occasionally, until the vegetables have softened. 2 Add the garlic, paprika, cumin and chilli
flakes. Cook, stirring, for 30 seconds until the spices are fragrant. 3 Add the beef mince and cook for about five minutes, breaking up any large pieces wih a wooden spoon, until the beef is no longer pink. 4 Add the tomatoes and simmer for 10 minutes until thickened. 5 If using soft tortillas, warm them in a dry pan over a medium heat. Fill the tortillas with the beef and finish with any desired toppings. Per Serving 483kcals, 19.7g fat (5.2g saturated), 49.7g carbs (1.9g sugars), 26.5g protein, 4.2g fibre, 0.05g sodium
SEPTEMBER 2018
15/08/2018 16:59
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Feeling
With thanks to
fruity! Turn to your favourite fruits for comforting autumnal cooking
Vegan banana bread Serves 8-10 3 large very ripe Fyffes bananas 75g vegetable oil, plus extra for greasing 100g brown sugar 225g self-raising flour 2 tsp baking powder 3 tsp cinnamon 1 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6. Grease a standard 900g loaf tin and line with parchment paper. 2 Mash the peeled bananas with the back of a fork, then whisk in the oil and sugar. 3 Add the flour, baking powder and cinnamon and stir well. 4 Transfer to the tin and bake for 40-45 minutes or until a skewer inserted into the centre comes out clean. Leave to cool slightly in the tin before carefully removing and slicing. Per Serving 225kcals, 7.9g fat (1.6g saturated), 37.3g carbs (14.8g sugars), 2.8g protein, 2.1g fibre, 0.005g sodium
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SEPTEMBER 2018
16/08/2018 09:47
larder luck tropical fruit
Banana bread French toast Serves 4 4 eggs 60ml milk 1 tsp vanilla extract 1 tsp ground cinnamon 30g butter 8 slices of leftover Fyffes banana bread
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To serve: Whipped cream Sliced Fyffes bananas Toasted walnuts Maple syrup 1 In a medium bowl, whisk together the eggs, milk, vanilla and cinnamon. 2 Melt the butter in a large frying pan over a medium heat. Working in batches, soak the
banana bread in the egg mixture for about 10 seconds per side. Cook in the heated pan for 2-3 minutes per side until golden brown. 3 Top with a bit of whipped cream, sliced bananas, toasted walnuts and a drizzle of maple syrup to serve. Per Serving 579kcals, 26.6g fat (8.6g saturated), 76.3g carbs (30.8g sugars), 11.7g protein, 4.5g fibre, 0.122g sodium
Easy Food 47
15/08/2018 16:25
Pulled pork pizza with pineapple Serves 4 1 tbsp olive oil 1 red onion, thinly sliced 1 x shop-bought pizza base 100ml barbecue sauce 75g red Cheddar, grated 75g fresh Mozzarella, sliced 200g pulled pork 1 chilli pepper or jalapeño pepper, deseeded and thinly sliced ¼ Fyffes pineapple, chopped into chunks
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To serve: Chipotle mayo A small handful of fresh coriander, chopped 1 Preheat the oven to 230˚C/220˚C fan/gas mark 8 and place a baking tray in the oven to preheat. 2 Heat the oil in a frying pan over a medium heat and cook the onion, stirring occasionally, for 15 minutes until soft and caramelised. 3 Remove the preheated baking tray from the oven and place the pizza base on top. Spread with barbecue sauce, leaving a border around the crust.
4 Sprinkle over the cheeses. Top with the caramelised onions, pulled pork, chopped pepper and pineapple pieces. 5 Bake for 10-12 minutes until the crust is golden and the toppings have melted. 6 Drizzle the top with chipotle mayo and sprinkle over the coriander before slicing to serve. Per Serving 392kcals, 14.7g fat (4g saturated), 37.8g carbs (12.3g sugars), 26.2g protein, 1.8g fibre, 0.495g sodium
SEPTEMBER 2018
15/08/2018 16:25
larder luck Cheddar
Cheesy does it
Indulge in these cheesy creations with the whole family
With thanks to
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Easy Food 49
15/08/2018 15:05
Breaded fried Cheddar sticks with spicy tomato dip
Easy Food RECOMMENDS
At Kilmeaden there is a great range of products to suit everyone’s taste. Whether it’s blocks, slices or grated cheese, we ensure whatever you select it’s the best. Kilmeaden’s Mature Red Cheddar has a firm texture with an aromatic, rich and distinctive flavour, developed while it matures for 10 months.
Makes about 12 For the spicy tomato dip: 1 tbsp olive oil 6 garlic cloves, crushed 1-2 tsp dried chilli flakes Salt and black pepper 1 x 400g tin of chopped tomatoes 1 tsp dried oregano Pinch of sugar Small knob of butter For the Cheddar sticks: 2 eggs 1 tbsp milk Salt and black pepper 4 tbsp plain flour 150g breadcrumbs 2 x 200g blocks of Kilmeaden Mature Cheddar, each cut into six sticks Vegetable oil, for cooking 1 For the dip, heat the olive oil in a saucepan over a medium-high heat. Add the garlic, chilli flakes and a pinch of salt and cook, stirring, for 2-3 minutes until the garlic is golden. 2 Stir in the tomatoes, oregano and sugar. Reduce the heat and simmer for 6-8 minutes or until thickened to your liking. 3 Remove from the heat and stir in the butter. Season to taste and set aside. 4 Line a baking tray with parchment paper. In a shallow bowl, beat together the eggs, milk, salt and pepper. Place the flour in a second shallow bowl and the breadcrumbs in a third. 5 Working one at a time, dip each piece of Cheddar into the egg mixture, then dredge in the flour. Return to coat in the egg mixture, then roll in the breadcrumbs, pressing them on to coat completely. Dip in the egg one more time, then coat in the breadcrumbs again. Place the Cheddar sticks on the tray. 6 Place the tray in the freezer for one hour. 7 Coat the bottom of a large pan with vegetable oil and place over a mediumhigh heat. The oil is hot enough when a breadcrumb sizzles immediately. 8 Working in batches, cook the Cheddar sticks for a minute on each side or until golden. Drain on a plate lined with kitchen paper and keep warm. Add more oil to the pan as necessary, making sure it becomes hot enough before you add the second batch. 9 Serve the Cheddar sticks with the spicy tomato sauce for dipping. Per 3-stick serving: 562kcals, 30.4g fat (9.9g saturated), 35.8g carbs (5.6g sugars), 36.3g protein, 3g fibre, 0.993g sodium
50 Easy Food
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SEPTEMBER 2018
15/08/2018 15:05
larder luck Cheddar
Twice-baked Cheddar and Buffalo chicken potatoes Makes 8 4 large baking potatoes, scrubbed 1 tbsp vegetable oil 4 chicken fillets Salt and black pepper 2 garlic cloves, crushed 2 bay leaves 120g butter 350g Kilmeaden Fully Mature Cheddar, grated 300ml Buffalo hot sauce 2 tbsp chives, snipped, to serve 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Place the potatoes on a baking tray. Prick the potatoes in a few places with the tines of a fork, or run the tip of a sharp knife around
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the perimeter to ensure even cooking. 3 Bake for 1½-2 hours until tender when pierced with a fork, checking after one hour and then every 15 minutes. 4 Arrange the chicken fillets in a single layer in the bottom of a stockpot. Sprinkle with one teaspoon of salt and add the garlic cloves, bay leaves and a few black peppercorns. Pour in enough cool water to cover the chicken by about 3cm. 5 Place over a medium-high heat and bring to a boil. Immediately reduce the heat to low, cover the pot and allow to simmer for 12-15 minutes or until the chicken is completely opaque throughout. 6 Remove the pot from the heat and allow the chicken to sit in the hot water for another 5-10 minutes. Remove the chicken from the poaching liquid and transfer to a cutting board. Shred using two forks. 7 When they’re cooked, remove the potatoes from the oven (leaving the oven on) and cut
them in half horizontally. Scoop out the flesh of the potatoes into a large bowl, leaving about ½cm of flesh inside the skins to form a sturdy shell. Add the butter to the bowl and mix until melted and well combined. Season with salt and black pepper. 8 Stir in the shredded chicken, about twothirds of the Kilmeaden Fully Mature Cheddar cheese and the Buffalo sauce. Mix well to combine. Spoon the filling back into the potato skins, mounding it over the top. Sprinkle with the remaining Kilmeaden. 9 Bake for 20 minutes or until the filling is hot throughout and the cheese is melted. Sprinkle with chives, to serve. Per Serving 580kcals, 22.1g fat (11.4g saturated), 16.3g carbs (0.8g sugars), 32.1g protein, 1.2g fibre, 1.769g sodium
Easy Food 51
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gift guide local food
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EF131_087_Hodgins_AD.indd 101 EF133_052_Hodgins Ad.indd 74
Easy Food 101
24/05/2018 15/08/2018 12:57 16:59
what 's for dinner? FEEDING YOUR FAMILY, MADE EASY!
54-74
IN THIS SECTION
WEEKLY MENU PLANNER, p54
Keep it simple, keep it quick with our whole week's worth of tasty family meals
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FROM THE BUTCHER'S BLOCK, p66
Local butcher Michael Fleming takes a break from the turf to discuss the surf
FOOD IN A FLASH, p74
Midweek mealtimes will be a cinch with these quick-fix dinner ideas
Easy Food 53
16/08/2018 09:55
Weekly
MENU PLANNER
Keep it simple, keep it quick with our tasty midweek meals
54 Easy Food
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SEPTEMBER 2018
15/08/2018 16:34
what's for dinner? weeknight meals
Monday Vegetable lo mein Serves 4 For the sauce: 4 tbsp honey 2½ tbsp tomato purÊe 250ml vegetable stock 4 tsp cornflour 2 tbsp sesame oil 70ml soy sauce 60ml rice wine vinegar For the stir-fry: 450g Chinese egg noodles, or whole wheat spaghetti 2 tbsp vegetable or peanut oil 1 red, 1 yellow and 1 green pepper, deseeded and sliced 1 large onion, sliced 1 x 3cm piece of fresh ginger, peeled and grated 3 spring onions, chopped
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1 In a small bowl, whisk together all of the ingredients for the sauce. Set aside. 2 Bring a pot of water to the boil over a high heat and cook the noodles according to package instructions. 3 Meanwhile, heat the vegetable or peanut oil in a wok or large pan over a medium-high heat. Stir-fry the peppers, onion and ginger for 4-5 minutes or until tender. 4 Drain the noodles and add to the pan along with the spring onions. Stir-fry for one minute, then pour in the sauce and heat through for 1-2 minutes or until thickened slightly. Serve the lo mein immediately. Per Serving 412kcals, 17g fat (3.4g saturated), 58.5g carbs (21.5g sugars), 8g protein, 3.7g fibre, 1.259g sodium
Meat-f ree Monday
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Easy Food 55
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Tuesday
Tomato tart with lemon crème fraîche Serves 4 450g ripe tomatoes, sliced ½cm thick 1 x 320g sheet of puff pastry, thawed Plain flour, for dusting 1 garlic clove, crushed 2 tbsp olive oil, plus extra for serving Salt and black pepper To serve: 120g crème fraîche 2 tsp lemon zest 1 tbsp lemon juice Large handful of basil leaves, torn Mixed salad
56 Easy Food
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1 Spread the tomato slices out on a large plate lined with kitchen paper and place more sheets on top. Allow to drain for 5-6 minutes. 2 Preheat the oven to 190˚C/170˚C fan/gas mark 5. 3 Lightly flour a sheet of parchment paper and roll out the puff pastry on top. Use the tip of a sharp knife to score a 1cm border around the edge of the pastry, being careful not cut all the way through. Use a fork to prick the pastry lightly all over, inside the border. Slide the pastry and parchment onto a rimmed baking tray. 4 In a small bowl, combine the garlic and one
tablespoon of the olive oil. Brush the dough all over with the garlic oil, inside the border. 5 Arrange the tomato slices over the pastry, inside the border, overlapping slightly. Season generously with lots of salt and black pepper, then drizzle with the remaining tablespoon of olive oil. 6 Bake for 30 minutes or until the edges of the pastry are golden-brown and puffed. Allow to cool for 8-10 minutes. 7 In a small bowl, combine the crème fraîche, lemon zest and juice. 8 Scatter the tart with the fresh basil and serve with the lemon crème fraîche and a mixed salad. Per Serving 589kcals, 44.1g fat (12.7g saturated), 42.4g carbs (3.8g sugars), 8g protein, 2.7g fibre, 0.26g sodium
SEPTEMBER 2018
15/08/2018 16:34
what's for dinner? weeknight meals
Wednesday
Baked chicken with tomatoes, pancetta and Mozzarella Serves 4 4 bone-in, skin-on chicken fillets Salt and black pepper 1 tbsp olive oil 120g pancetta or streaky bacon, chopped 3 garlic cloves, crushed Pinch of dried chilli flakes (optional) 2 x 400g tins of whole plum tomatoes Handful of basil, chopped, plus extra to serve 1 x 250g ball of fresh Mozzarella, torn
To serve: Garlic bread 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Pat the chicken fillets dry and season generously with salt and pepper. 2 Heat the olive oil in a large ovenproof pan over a medium-high heat. Add the pancetta and cook for 4-5 minutes until browned, stirring frequently. Transfer to a plate lined with kitchen paper and set aside. 3 Add the chicken to the same pan and brown on all sides, working in batches if necessary to avoid crowding the pan. Transfer to a large plate and set aside. Pour off all but one tablespoon of the fat from the pan.
4 Add the garlic and chilli flakes to the pan and cook for one minute. Stir in the tomatoes and basil. Cook for 10 minutes, breaking up the tomatoes with a spoon, until thickened. 5 Return the chicken to the pan. Transfer to the oven and cook for 40 minutes unitl the chicken is completely cooked thoughout. 6 Scatter the torn Mozzarella and the pancetta pieces over the top of the chicken and sauce and return to the oven for 3-4 minutes until the cheese is bubbling. Sprinkle with chopped basil and serve with garlic bread. Per Serving 558kcals, 30.1g fat (9.5g saturated), 12.1g carbs (8g sugars), 59g protein, 2.3g fibre, 0.96g sodium
Cathleen Kennedy “The recipe was easy to follow and the resulting dish was delicious. The chicken was succulent, and we loved the traditional Italian flavours enhanced with the background warmth from the chilli flakes. We served it with cornbread to mop up the lovely sauce – empty plates all around! It would make a great dinner party dish too, as you could prepare to the end of step four a little ahead of time, then finish in the oven once your guests have arrived. If you don’t have an ovenproof frying pan, then cook in a normal pan and transfer to a lasagne dish at step five.”
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Easy Food 57
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Thursday
Quinoa salad with meatballs Serves 4 For the meatballs: 500g beef mince ½ a red onion, finely chopped 1 tbsp fresh mint, chopped 1½ tbsp fresh parsley, chopped 1 tsp chilli powder 1 tsp cumin ½ tsp cinnamon Salt and black pepper 1 tbsp rapeseed oil For the salad: 100g uncooked quinoa 2 large cucumbers, chopped
58 Easy Food
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200g cherry tomatoes, halved ½ a red onion, chopped 1 avocado, sliced 60g Feta, crumbled Hot sauce (optional) 1 In a large bowl, combine the mince, onion, mint, parsley, chilli powder, cumin, cinnamon and some salt and pepper. Mix until just combined. Roll the meat into 3cm balls. 2 Preheat the oven to 190˚C/170˚C fan/gas mark 5. 3 Heat the oil in a large pan over a mediumhigh heat and brown the meatballs on all sides, working in batches if necessary to avoid crowding the pan. Transfer the browned meatballs to a baking tray.
4 Bake the meatballs for 8-10 minutes or until completely cooked throughout, rotating the tray halfway through. 5 Meanwhile, cook the quinoa according to package instructions. 6 Toss the quinoa, cucumber, tomatoes and onion together in a large bowl. Divide the salad between serving bowls and top with the meatballs, avocado and Feta. Drizzle with your favourite hot sauce, if desired. Per Serving 550kcals, 26.4g fat (7.8g saturated), 32.2g carbs (5.9g sugars), 46.6g protein, 7.8g fibre, 0.302g sodium
SEPTEMBER 2018
15/08/2018 16:34
what's for dinner? weeknight meals
Friday Pork with cauliflower mash and apple pan sauce Serves 4 3 medium potatoes, peeled and chopped into 2cm cubes 250g cauliflower Splash of milk 50g butter Salt and black pepper 1 x 500g pork tenderloin, cut in half 1 tsp dried thyme 300g sugarsnap peas, trimmed 2 apples, peeled, cored and chopped into 1cm cubes 2 tbsp vegetable oil 250ml chicken stock 1 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6.
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2 Place the potatoes and cauliflower in a large pot with a pinch of salt and enough water to cover by 2cm. Bring to a boil and cook for 14-15 minutes until very tender. Drain and return to the pot. 3 Add the milk and half of the butter to the drained potatoes and cauliflower. Mash with a fork or potato masher until mostly smooth. Season with salt and pepper, set aside and keep warm. 4 Meanwhile, heat one tablespoon of oil in a large pan over high heat. Season the pork all over and sprinkle with the thyme. Add to the pan and brown on all sides. 5 Transfer the pork to one side of a large baking tray. Add the sugarsnaps to the other side, drizzle with the remaining oil and season with salt and pepper. Roast for 12-14 minutes or until the pork is completely cooked
throughout and the sugarsnaps are tender. 6 Return the large pan to a medium heat and add the remaining butter. Once melted, add apples and cook for 6-8 minutes until golden. Season with salt and pepper. Stir in the chicken stock. Turn the heat to medium-high and cook for 3-4 minutes until the apples are tender, using a wooden spoon to scrape any sticky bits from the bottom of the pan. 7 Slice the pork into medallions. Divide the cauliflower mash and sugarsnaps between serving plates, then add the pork. Spoon over the apple pan sauce and serve. Per Serving 578kcals, 22.3g fat (9.5g saturated), 55.2g carbs (19.6g sugars), 41.4g protein, 12g fibre, 0.419g sodium
Easy Food 59
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Saturday Spaghetti with lemon and chilli crabmeat Serves 2 150g spaghetti 1½ tbsp olive oil 2 garlic cloves, thinly sliced 1 red chilli, deseeded and thinly sliced 200g cherry tomatoes, halved Zest and juice of 1 lemon 2 x 170g tins of white crabmeat, drained 1 tsp capers, drained and rinsed 2 tbsp fresh basil, torn, plus extra to serve
2 Heat the olive oil in a large pan over a medium-high heat. Cook the garlic and chilli for 30 seconds. 3 Add the cherry tomatoes and cook for 3-4 minutes until they begin to break down a little. Add the lemon juice and cook for two minutes. Remove from the heat, add the crabmeat and allow to warm through, stirring gently. 4 Drain the pasta and add to the warm pot along with the lemon zest, capers and basil. Toss to coat the pasta in the sauce. Divide between bowls and scatter with a little extra basil to serve. Per Serving 467kcals, 14.1g fat (1.8g saturated), 50.2g carbs (3.4g sugars), 37.7g protein, 2.4g fibre, 0.857g sodium
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1 Bring a large pan of salted water to a boil over a high heat and cook the spaghetti according to package instructions.
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SEPTEMBER 2018
15/08/2018 16:34
what's for dinner? weeknight meals
Dessert
Harvest fruit in ginger syrup Serves 4 120g golden caster sugar 250ml water 1 x 1cm piece of fresh ginger, peeled and grated 6 ripe plums, pitted and quartered Zest and juice of 1 lemon 250g blackberries
To serve: Vanilla ice cream 1 Combine the sugar and water in a saucepan over a low heat. Stir until the sugar has dissolved, then bring to the boil and simmer for 10 minutes until slightly reduced. 2 Add the ginger, plums, lemon zest and juice. Return to a gentle simmer and cook for 8-10 minutes until the plums begin to soften. 3 Add the blackberries into the pan and stir gently for 2-3 minutes. 4 Serve in bowls with vanilla ice cream. Per Serving 205kcals, 0.8g fat (0.1g saturated), 51.1g carbs (44g sugars), 2g protein, 5.4g fibre, 0.002g sodium
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Sunday
Turkey steaks with broccoli salad Serves 4 For the salad: 60ml olive or rapeseed oil 1 tbsp red wine vinegar Juice of ½ a lemon Salt and black pepper 1 small head of broccoli, chopped into small florets 3 shallots, finely sliced 200g cherry tomatoes, halved For the turkey: Olive or rapeseed oil, for greasing 4 x turkey breast steaks 50ml chicken stock 70g butter, melted 4 garlic cloves, crushed
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120g breadcrumbs 50g Parmesan, grated Pinch of cayenne pepper 4 tbsp fresh basil pesto 4 ripe tomatoes, sliced 1 In a large bowl, whisk together the olive or rapeseed oil, red wine vinegar, lemon juice and some salt and black pepper. Add the remaining salad ingredients and toss to combine well. Set aside. 2 Preheat the oven to 190˚C/170˚C fan/gas mark 5 and grease a large baking dish with olive oil. 3 Place the turkey steaks in the prepared baking dish in a single layer and season generously. Pour the chicken stock around the steaks until it comes about halfway up the sides of the steaks. Cover the dish with tin foil and bake for 15 minutes.
4 In a bowl, combine the melted butter, garlic, breadcrumbs, cayenne and some black pepper. 5 Remove from the oven and discard the tin foil. Spread each steak with pesto and layer the sliced tomatoes over the top of each. Top each with a quarter of the breadcrumb mixture. Return to the oven, uncovered, for 15 minutes longer or until the breadcrumbs are crisp and golden and the turkey is completely cooked. 6 Serve the turkey with the broccoli salad. Per Serving 679kcals, 42.1g fat (14.9g saturated), 39.6g carbs (11.9g sugars), 37.9g protein, 5.3g fibre, 2.124g sodium
SEPTEMBER 2018
15/08/2018 16:35
what's for dinner? weeknight meals
Dessert
Roasted pears with cinnamon 1 In a bowl, beat together all of the Mascarpone ingredients for the cinnamon Mascarpone. Serves 4
For the cinnamon mascarpone: 250g Mascarpone 1 tbsp honey ½ tsp cinnamon ½ tsp vanilla extract For the pears: 4 pears, peeled, cored and halved 2 tbsp lemon juice 1 tbsp brown sugar 30g butter 30ml water
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2 Preheat the oven to 190˚C/170˚C fan/gas mark 5. 3 Place the pears cut side up in a baking dish and drizzle over the lemon juice. Sprinkle the sugar evenly over the pears and dot with the butter. Pour the water into the bottom of the baking dish. 4 Bake the pears for 30 minutes, basting with pan juices 1-2 times during cooking. Flip pears over and bake for another 30 minutes or until
tender, again basting once or twice. 5 Allow to cool for five minutes. Top each pear half with a dollop of the cinnamon Mascarpone, to serve. Per Serving 312kcals, 14.5g fat (9.1g saturated), 40.7g carbs (27.3g sugars), 7.9g protein, 6.7g fibre, 0.101g sodium
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Loose ends
If you have lots of garlic and you’re unsure how quickly you can use it up, try roasting a bulb. Preheat the oven to 200˚C/180˚C fan/ gas mark 6. Trim the top of the bulb, exposing the top of each clove. Place on a square of tin foil, season with salt and pepper and drizzle with olive or rapeseed oil, letting it drip down between cloves. Wrap up in the foil and roast for 45 minutes or until the cloves are very soft. Squeeze the cloves out of their casings. Use roasted garlic in homemade dips, sauces and dressings, or simply spread on toast for a decadent yet healthy treat.
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Make a simple vinaigrette for your next salad by combining 3 tbsp olive oil with 1 tbsp red wine vinegar, 1 finely chopped shallot and some seasoning.
finely chopped capers (perfect for pan-fried fish) or the classic garlic and chopped fresh parsley, useful for cooking or for making chicken Kiev.
Flavoured butters are so simple to make and will keep for a long time in the fridge or freezer. Mix softened butter with your favourite flavour combinations. Try honey and finely chopped red chilli (great with cornon-the-cob); pesto and Parmesan (delicious melted through pasta); lemon zest and rinsed,
Store leftover breadcumbs in a sealable bag in the freezer, making sure all of the air has been pushed out before sealing. Breadcrumbs can be used straight from frozen, so this way you’ll always have some to hand.
SEPTEMBER 2018
15/08/2018 16:35
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15/08/2018 16:35
From the
larder luck butcher advice
BUTCHER'S BLOCK
Local butcher Michael Fleming takes a break from the turf to discuss the surf What should I look for when buying fresh fish? White fish should have a nice clear complexion, and all fish should have a good shine. No fresh fish should have a strong fishy smell; rather, it should smell faintly of the sea. Is there such as thing as fish being “in season”? Yes, there are different seasons for different fish, and this seasonality determines the price at various times of the year. Things like hake become better value while the fish are plentiful. Wild salmon has a short season and there’s always a high demand, so that’s usually quite expensive. What does “farmed fish” mean exactly? Farmed fish is raised within specially enclosed pens in the sea or on the river. The fish are raised from their juvenile state through to adulthood in these pens. What’s the difference between wild and organic fish? Wild fish lives naturally in rivers or in the sea. Organic fish is not the same as wild; organic fish is farmed under organic conditions, i.e. fed organic meal and raised without chemicals etc. I’ve never cooked fish before — what’s the best way to go about it? A lot of people are hesitant about cooking fish, as there’s a perception that it’s difficult or tricky, but in reality it is very easy. Different fish can be pan-fried, grilled or even barbecued, but for simplicity you can’t go wrong with baking. Simply pop your fresh fish in a baking dish, season it well, give it a squeeze of lemon juice and pop it in a preheated oven at 200˚C/180˚C fan/gas mark 6 for about 10 minutes depending on the size of the fillets.
What fish would you recommend I buy for a dinner party? Any fresh fish would be lovely, but salmon is always a nice one. If you bake it, as I mentioned above, it will all be ready at the same time and will leave you free to prepare side dishes or simply relax with your guests. What are the best types of fish to buy on a smaller budget? Mackerel and haddock are always good value, and ling is a very popular budgetfriendly choice. What fish would you recommend I buy for my children? Any fish can be suitable for children, but I would recommend asking for the tail as it won’t have any bones. Lemon sole is often a good choice as it has a mild, sweet
Sweet and sour fish Serves 4 110g cornflour 2 tsp Chinese five spice ¼ tsp cayenne pepper Salt and black pepper 4 white fish fillets (e.g. hake, haddock, cod, coley or pollack), chopped into bite-sized chunks 3 tbsp olive oil 1 red, 1 yellow and 1 green pepper 1 onion, chopped 200g tinned pineapple in juice, plus 60ml of the juice 2 garlic cloves, crushed 60ml malt vinegar 1 tbsp soy sauce 70g ketchup 30g honey 60ml orange juice 2 tbsp sweet chilli sauce (more to taste) To serve: Sesame seeds Rice
flavour that kids enjoy, and no bones. Older kids will love the Chinese-inspired sweet and sour fish recipe, below. I heard that cod isn’t a sustainable buy. Is this true and, if so, what are the best alternatives? It is true, largely due to overfishing. Other meaty white fish will work just as well in any recipe: hake or pollack are good choices. Can I freeze fish? Should I freeze it raw or cooked? Yes, fish will freeze very well. For best results, freeze it raw on the day of purchase. My top tip would be to avoid wrapping it in tin foil, as I have found that it tends to dehydrates meat or fish and allows a touch of freezer burn to develop. I recommend using freezer bags and labelling them clearly.
1 In a bowl, combine 100g of the cornflour with one teaspoon of five spice, cayenne and salt and pepper. Add the fish and toss to coat. 2 Heat most of the oil in a pan over a mediumhigh heat. Cook the fish in batches for 6-7 minutes until golden. Transfer to a plate lined with kitchen paper. 3 Wipe out the pan and heat the remaining oil over a medium-high heat. Cook the peppers and onion for 4-5 minutes until tender. Add the remaining five spice, pineapple and garlic and cook for another 1-2 minutes. 4 Add the vinegar and cook for one minute, using a wooden spoon to scrape any sticky bits from the pan. Stir in the ketchup, honey, pineapple juice, orange juice and sweet chilli sauce. Simmer for 10 minutes. 5 Whisk the remaining cornflour with one tablespoon of water until smooth. Add to the sauce and bring to a low boil. Cook for 2-3 minutes longer until thickened. 6 Gently stir in the fish and warm through for two minutes. Sprinkle with sesame seeds and serve with rice. Per Serving 497kcals, 13.3g fat (2g saturated), 57.6g carbs (19.5g sugars), 39g protein, 4.8g fibre, 0.545g sodium
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Food in a flash
Midweek mealtimes will be a cinch with these quick-fix dinner ideas
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SEPTEMBER 2018
16/08/2018 09:48
what’s for dinner? 30-minute meals
CRISPY CHICKEN THIGHS WITH PEPPERS AND COUSCOUS Serves 4 300g couscous 450ml hot chicken stock 1 tbsp vegetable oil 4 skin-on, bone-in chicken thighs Salt and black pepper 3 peppers, deseeded and sliced 1 small onion, chopped 2 garlic cloves, crushed 1 tsp ground cumin ½ tsp smoked paprika 2 tbsp fresh parsley, chopped To serve: Salsa 1 Preheat the oven to 220˚C/200˚C fan/gas mark 7. 2 Prepare the couscous according to package instructions using the hot chicken stock. 3 Heat the oil in an oven-proof pan over a medium-high heat until very hot. Season the chicken thighs on all sides with salt and pepper.
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4 Place the chicken in the pan, skin side down, and cook for 8-10 minutes until the skin is browned and crispy. Flip the chicken over and cook for 3-4 minutes longer. Transfer the chicken to a plate and set aside. Discard all but one tablespoon of the drippings from the pan. 5 Return the pan to a medium heat and cook the peppers and onion for 3-4 minutes. Add the garlic and cook for one minute longer. 6 Arrange the chicken on top of the vegetables, skin side up. Bake for 10 minutes or until completely cooked throughout. 7 Fluff the couscous with a fork and stir in the cumin, paprika, parsley and some seasoning. Serve the chicken and vegetables over the couscous, with some salsa on the side. Per Serving 483kcals, 14g fat (3.5g saturated), 61.1g carbs (1.2g sugars), 25.9g protein, 4.4g fibre, 0.465g sodium
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GREEN SHAKSHUKA Serves 2
chopped Small handful of fresh coriander, chopped 40g Feta, crumbled (optional)
1½ tbsp olive oil 1 leek, finely chopped 1 garlic clove, crushed 1 tsp cumin 1 tsp dried oregano 100g Savoy cabbage, shredded Juice of ½ a lemon Salt and black pepper 100g baby spinach 50g frozen peas 4 large eggs Small handful of fresh parsley,
1 Heat the olive oil in a large pan over a medium-low heat and cook the leek for 5-6 minutes until softened and golden. Add the garlic, cumin and oregano and cook for one minute longer. 2 Add the cabbage and lemon juice and cook for 2-3 minutes until wilted, stirring. Season with salt and black pepper. 3 Add the spinach and peas and cook for a further 2-3 minutes until the spinach wilts. 4 Use the back of a spoon to make four small,
shallow nests in the vegetable mixture. Crack one egg into each nest and cook for 2-3 minutes, then cover with a lid until the tops are cooked to your liking. Season the egg yolks with salt and pepper. 5 Scatter over the herbs and Feta, if using. Serve immediately with crusty bread. Per Serving 611kcals, 53.7g fat (11.9g saturated), 18.3g carbs (7g sugars), 20.1g protein, 5.1g fibre, 0.507g sodium
Kim Lynch “This recipe is not something that I had heard of before – in fact, I couldn’t even pronounce it! However, I made it for a late Saturday breakfast and it easily fed 5-6 people with some lovely crusty bread. It would work equally well as a quick midweek meal; it’s very easy to make, and you may already have most of the ingredients. Once you’ve made it a few times, you could swap in different cheeses or vegetables such as peppers or even asparagus to suit your family’s tastebuds.”
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SEPTEMBER 2018
what’s for dinner? 30-minute meals
SWEET POTATO, KALE AND GOAT’S CHEESE FRITTATA Serves 2-4 6 large eggs 120ml milk 120ml cream Salt and black pepper 2 tbsp olive oil 300g sweet potatoes, peeled and sliced 100g kale, washed and chopped 2 shallots, finely chopped 2 garlic cloves, crushed 80g goat’s cheese 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 In a bowl, whisk together the eggs, milk,
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cream and some salt and pepper. 3 Heat one tablespoon of the olive oil in a 25cm ovenproof pan over a medium-high heat. Add the sweet potato slices and cook for 8-10 minutes or until potatoes are tender and golden. Transfer to a plate. 4 Add the remaining tablespoon of oil to the same pan and cook the kale, shallots and garlic for 3-4 minutes or until the kale is wilted. Return the sweet potatoes to the pan. 5 Pour the egg mixture evenly over the vegetables. Sprinkle the top with the goat’s cheese and cook for three minutes longer, then transfer to the oven and bake for 10-12 minutes or until set.
Top Tip:
For more quick meal ideas, see our Weekl y Menu Planner featur e from p.54 or try our flatbread recipes on p.66!
Per Serving 383kcals, 22.8g fat (9.2g saturated), 28.1g carbs (3.2g sugars), 17.7g protein, 3.5g fibre, 0.241g sodium
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Top Tip:have
n’t If you do ok ham, co d e k o o c ons rd la con 200g ba ntil crispy, u an d in the p aside an then set the h it w e continu rispy dd the c recipe. A orn c ith the bacon w . 4 in step
HAM AND CORN RISOTTO Serves 4 2 tbsp olive oil 2 shallots, chopped 2 garlic cloves, chopped 300g Arborio rice 180ml white wine Salt and black pepper 950ml chicken stock 250g cooked ham, shredded 1 x 198g tin of sweetcorn 40g cold butter, cubed 3 spring onions, finely chopped 120g Parmesan, grated
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1 Heat the oil in a large saucepan over a medium heat and cook the shallots and garlic for 1-2 minutes until softened, stirring occasionally. 2 Add the rice and cook for 2-3 minutes until toasted, stirring. 3 Add the wine and cook for 1-2 minutes until the liquid has been absorbed, stirring occasionally. Season with salt and pepper. 4 Add a ladleful of stock and stir for 5-6 minutes until absorbed. Add another ladleful and continue in this fashion until all of the stock has been absorbed and the rice is tender and creamy. 5 Stir in the ham and corn and cook for 1-2
minutes until warmed through. 6 Add the butter and beat in with a wooden spoon until melted. 7 Remove from heat and stir in the spring onions and three-quarters of the Parmesan. Season to taste. Divide amongst serving bowls and top with the remaining Parmesan. Per Serving 729kcals, 28.8g fat (12.6g saturated), 83.2g carbs (3.8g sugars), 28.9g protein, 5.3g fibre, 1.978g sodium
SEPTEMBER 2018
what’s for dinner? 30-minute meals
QUICK TURKEY CHILLI Serves 4 2 tbsp olive oil 1 large onion 1-2 chillies, deseeded and chopped Salt and black pepper 2 garlic cloves, crushed 1 tbsp chilli powder 2 tsp ground cumin 500g turkey mince 1 x 400g tin of chopped tomatoes 1 x 400g tin of kidney beans 250ml chicken stock
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To serve: Sour cream Grated cheese Tortilla chips 1 Heat the oil in a large casserole dish or saucepan over a medium heat. Add the onion and chillies, season with salt and pepper and cook for 6-8 minutes until tender. 2 Stir in the garlic, chilli powder and cumin and cook for one minute, stirring. Add the turkey mince and cook for 5-6 minutes until browned, using a wooden spoon to break up any lumps.
3 Add the tomatoes, beans and chicken stock and bring to a boil. Reduce heat and simmer for 4-5 minutes until slightly thickened. 4 Serve with sour cream, grated cheese and tortilla chips, if desired. Per Serving 329kcals, 15.4g fat (3.1g saturated), 19.2g carbs (4.5g sugars), 30.5g protein, 6.5g fibre, 0.254g sodium
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cooking for fun
GET CREATIVE IN THE KITCHEN WHEN YOU'VE GOT THE TIME TO SPARE
76-93 IN THIS SECTION
TOP IT OFF, p76
These tasty topped flatbreads are perfect for casual family meals or easy entertaining
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FILM NIGHT FAVOURITES, p80
Make your night in special with these cinema-worthy snacks
PERFECT PAIRINGS, p88
Match wine and food with these fail-safe tricks of the trade
EAT IRELAND, p94
Recipe Editor Jocelyn Doyle finds truly special sustainable chocolate in West Cork
Easy Food 75
16/08/2018 09:56
Top it off
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SEPTEMBER 2018
17/08/2018 11:59
cooking for fun flatbreads
These tasty flatbreads are perfect for casual family meals or easy entertaining
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Fancy making your own flatbreads? Flip to p.130 to find out how!
Easy Food 77
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GREENS, EGGS AND HAM FLATBREADS
SPICY MOROCCAN CHICKEN FLATBREADS Serves 4 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Rinse and drain 1 x 400g tin of chickpeas, then pat well dry with kitchen paper. Spread the chickpeas out in an even layer on a rimmed baking tray. Drizzle with 2 tbsp olive oil and sprinkle with ¾ tsp salt. Toss to coat evenly. Roast for 25-30 minutes or until dark golden and crispy, shaking the pan every 10 minutes. Sprinkle 2 tsp cumin over the chickpeas and stir to coat evenly. In a large bowl, combine 2 tsp harissa with 2 tbsp olive oil and stir to combine well. Add 300g cooked shredded chicken and toss to coat. Spread 4 flatbreads with hummus. Top with the roasted chickpeas and the harissa chicken. Top with handfuls of rocket to serve.
CAJUN CHORIZO AND PRAWN FLATBREADS Serves 4 Heat 1 tbsp olive oil in a large pan over a high heat. Add 100g sliced spicy chorizo and 200g raw prawns, sprinkle with 1 tbsp Cajun seasoning and cook for 3-4 minutes until the chorizo is crispy and the prawns are pink. Transfer to a plate lined with kitchen paper and set aside. In the same pan, cook
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1 sliced onion, 2 deseeded and sliced peppers (1 red and 1 yellow) and 1 tbsp Cajun seasoning. Cook for 4-5 minutes. Add 2 crushed garlic cloves and cook for 30-40 seconds. Remove to a bowl and set aside. Turn the grill on to a high heat. Place 4 flatbreads on a greased baking tray, and spread 1 tbsp tomato sauce or tomato purée over each one. Top each with 1-2 tbsp grated Mozzarella. Spread the chorizo, prawns and vegetables evenly on top of the flatbreads. Top with sliced jalapeños and some extra Mozzarella. Place under the grill for 2-3 minutes until the cheese has melted. Garnish with chopped fresh parsley.
SMOKED SALMON AND AVOCADO FLATBREADS Serves 4 In the bowl of a food processor, combine 2 chopped avocados, 3 tbsp lemon juice, 2 garlic cloves, 1 large handful of fresh dill, 1 small handful of fresh chives and some salt and pepper. Whizz to combine. Add 220g softened, cubed cream cheese and whizz again until smooth. Spread the mixture over 4 flatbreads. Top with smoked salmon and finish with thinly sliced red onion and a little extra chopped fresh dill.
Serves 4 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Heat a large pan over a medium-high heat and cook 60g pancetta until golden and crispy. Transfer to a plate lined with kitchen paper and set aside. Reserve about one tablespoon of the grease in the pan and return to a medium-high heat. Stir in 200g shredded Brussels sprouts, 2 sliced shallots and 4 sliced garlic cloves. Season with salt and plenty of black pepper and cook for 4-5 minutes until softened, stirring frequently. Transfer to a bowl, add the pancetta and set aside. Place 4 flatbreads on a large baking tray and brush with olive oil. Sprinkle each flatbread evenly with 30g grated Mozzarella, leaving a 1cm border around the edges of the flatbread. Divide the sprout and pancetta mixture between the flatbreads, spread out evenly and then make a little nest in the centre of each. Carefully crack 1 small egg into each nest and season with salt and pepper. Sprinkle with a little extra Mozzarella. Bake for 8-10 minutes, then serve immediately.
PHILLY CHEESE STEAK FLATBREADS Serves 4 Place 900g sirloin or ribeye steak in the freezer for 30 minutes, then remove and slice as thinly as possible. Place in a large bowl and toss with 1 tbsp olive oil and some salt and pepper. Heat 3 tbsp olive oil in a large pan over a medium heat. Add 1 sliced large onion and cook for 5-6 minutes. Add 200g sliced mushrooms and cook for five minutes. Add 2 deseeded and sliced peppers (1 red, 1 green) and cook for 10 minutes until softened. Season with salt and black pepper. Heat a large heavy pan over a high heat and cook the steak for just 30 seconds per side. Bring 240ml cream to a gentle simmer in a pan over a medium heat. Stir constantly so the cream doesn’t burn. After five minutes, stir in 1 tbsp Dijon mustard. Stir constantly for 3-4 minutes while the sauce thickens. Turn off the heat. Slowly add 100g grated mature Cheddar, stirring to help it melt. Spread 4 flatbreads with some of the cheese sauce, then top each with a quarter of the steak and vegetables. Drizzle with extra sauce to serve.
SEPTEMBER 2018
17/08/2018 12:00
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15/08/2018 16:27
Film night
FAVOURITES Make your night in special with these cinema-worthy snacks
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SEPTEMBER 2018
15/08/2018 17:01
cooking for fun movie night snacks
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MINI PIZZA PUFFS Makes 24 Vegetable oil, for greasing 90g plain flour ¾ tsp baking powder ¾ tsp dried oregano 180ml milk 1 egg, beaten 120g Mozzarella, grated 100g pepperoni, chopped To serve: Pizza sauce
tin with oil. 2 In a large bowl, whisk together the flour, baking powder and oregano. 3 In a jug, whisk together the milk and egg. Pour into the flour mixture and whisk until smooth. 4 Stir in the Mozzarella and pepperoni. Allow to stand for 10 minutes. 5 Stir the batter and divide amongst the minimuffin cups. Bake for 20-25 minutes until puffed and golden, rotating the tray halfway through. 6 Serve with pizza sauce for dipping. Per Serving 45kcals, 2.5g fat (0.9g saturated), 3.4g carbs (0.4g sugars), 2.2g protein, 0.1g fibre, 0.84g sodium
1 Preheat the oven to 190˚C/170˚C fan/ gas mark 5. Grease a 24-cup mini muffin
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SEPTEMBER 2018
15/08/2018 17:01
cooking for fun movie night snacks
JALAPEÑO POPPERS Serves 4-6 (makes 24) Cooking spray 12 jalapeño peppers, halved lengthwise and deseeded 60g cream cheese, softened 60g Cheddar, grated Black pepper 20g bacon fat or butter 40g breadcrumbs
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1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Lightly coat a large baking tray with cooking spray. 2 In a bowl, combine together the cream cheese, Cheddar and some black pepper. 3 In a small pan, melt the bacon fat or butter over a medium heat. When melted, remove from the heat, add the breadcrumbs and toss to coat.
4 Fill each jalapeño half with the cheese mixture. Top each jalapeño with the breadcrumbs and arrange on the prepared baking tray. 5 Bake for 15-20 minutes until the jalapeños are tender and the cheese is bubbling. Per Serving 131kcals, 9g fat (4.9g saturated), 7.3g carbs (1.4g sugars), 5.8g protein, 1.4g fibre, 0.953g sodium
Easy Food 83
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CHOCOLATE-COVERED PRETZELS Serves 4-6 150g milk or dark chocolate, melted 200g pretzels Flaked sea salt or sprinkles (optional) 1 Line two large trays with parchment paper. 2 Meanwhile, melt the chocolate in a microwave safe bowl until melted and smooth, stirring every 30 seconds.
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3 Dip each pretzel in chocolate, then remove with a fork and transfer to the prepared baking trays. 4 Sprinkle with sea salt or sprinkles, if desired, and place the trays of pretzels in the freezer for 10-15 minutes for the chocolate to set. Per Serving 260kcals, 8.3g fat (5.4g saturated), 41.3g carbs (13.8g sugars), 5.4g protein, 1.9g fibre, 0.628g sodium
SEPTEMBER 2018
cooking for fun movie night snacks
SWEET POTATO NACHO BITES Serves 4-6 2 medium sweet potatoes, scrubbed and sliced into ½cm-thick rounds ½ tsp cumin ½ tsp smoked paprika ½ tsp chilli powder Salt and black pepper 1½ tsp olive oil 1 large, ripe avocado, pitted 60ml fresh lime juice 5 cherry tomatoes, thinly sliced 12 tortilla chips, crushed 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 In a bowl, combine the sweet potato slices, cumin, paprika, chilli powder, olive oil and
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some salt and pepper to a bowl. Toss to coat. 3 Line a large baking tray with parchment paper and spread the sweet potato slices out into a single layer. Bake for around 20 minutes or until tender. 4 Meanwhile, scoop the avocado flesh into a medium bowl. Add the lime juice and some salt and mash together with a fork. 5 Top each slice of sweet potato with a dollop of smashed avocado and a slice of cherry tomato. Sprinkle with crushed tortilla chips and place on a serving platter.
Roisin Rothwell “I found this recipe very easy and quick to make. While the sweet potatoes were in the oven I prepped the other ingredients. I made this for myself and my husband for Saturday night in front of the TV and we both loved them! They were super tasty – the fusion of flavours of sliced tomato against the guacamole and tortilla chips really worked! They looked really impressive and as if they required more effort than they did. They would work really well as an appetiser for a party and were very satisfying.”
Per Serving 173kcals, 8.1g fat (1.6g saturated), 24.4g carbs (6.2g sugars), 2.9g protein, 5.7g fibre, 0.063g sodium
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TOFFEE POPCORN Serves 8-10 Cooking spray 120g popped popcorn, any unpopped kernels removed 110g butter 220g light soft brown sugar 4 tbsp golden syrup ¾ tsp salt ¼ tsp bicarbonate of soda ½ tsp vanilla extract 1 Preheat the oven to 120˚C/100˚C fan/ gas mark ½. Grease two very large,
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shallow baking dishes with cooking spray. Add the popcorn, spreading it our evenly. Once the oven is preheated, place the popcorn in to warm through for 6-8 minutes. 2 Meanwhile, melt the butter in a saucepan over a medium heat. Stir in the sugar, golden syrup and salt. 3 Bring to the boil, stirring constantly. Once the mixture comes to the boil, leave to cook for four minutes without stirring. 4 Remove from the heat and stir in the bicarbonate of soda and vanilla extract. Pour the mixture in a thin stream over the popcorn, stirring to coat. 5 Transfer the toffee popcorn to the prepared
baking dishes and bake for 45 minutes, stirring every 15 minutes. 6 Remove from the oven and allow to cool before breaking into pieces. Per Serving 232kcals, 9.5g fat (5.7g saturated), 37.2g carbs (23.6g sugars), 1.7g protein, 1.7g fibre, 0.29g sodium
SEPTEMBER 2018
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Match wine and food with these fail-safe tricks of the trade
PERFECT PAIRINGS WSET Certified Educator Joseph Hallam shares tips to help you pick a pairing that will bring out the best in any bottle.
W
hile basic rules like ‘red with meat, white with fish’ provide a starting point with pairing food and wine, what should we really be looking for when choosing the perfect bottle to accompany a dish? The Wine & Spirit Education Trust (WSET) explores the flavour interactions between food and wine in detail in its globally renowned courses, assessing how the base flavours in food influence perception of various wines.
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The first thing to acknowledge is we all have different tastes. That means different sensitivities, but also different responses to those reactions. For lots of us, a hot curry plus alcohol heat is too much and masks wine’s fruity flavours; some, however, have high tolerance levels and others will love the burn and seek it out! So perfect pairings are a matter of taste. However, there are some good general rules to follow when picking a bottle off the shelf or off the wine list.
Balance acidity Acidic foods, such as tomatoes and vinaigrettes in your salad, will reduce
the perception of acidity in the wine and will enhance the fruitiness and sweetness. So light wines from cool climates like Italian Pinot Grigio and Muscadet will seem more flavoursome, smoother, and less acidic. Try pairing these with seafood dashed with a little lemon juice, or light pasta dishes with a tomato sauce.
Turn down the heat As I said, most of us should beware of chilli when pairing wines! The heat in spicy meals can increase the alcohol burn of wine and heighten the perception of bitterness and acidity. Lighter reds with less bitter tannin like SEPTEMBER 2018
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cooking for fun wine
WSET Certified Educator Joseph Hallam
WSET is the largest global provider of wine and spirits education, offering beginner to expert qualifications for professionals and enthusiasts. For more information or to find an Approved Programme Provider near you, visit www.wsetglobal.com.
Pinot Noir and Valpolicella can be the answer. White wines that are lower in alcohol often also have some sweetness, and that sugar can act as a soothing syrup against the chilli. Look for an offdry Riesling from Germany or a Vouvray from France.
Add a sprinkle of salt Salt is a wine-friendly flavour that enables you to go big and bold when picking a bottle. Like acidic foods, salt enhances body in a wine whilst decreasing the perception of bitterness and acidity. Cured or smoked seafood, meats and hard cheeses can pair with even the most powerful of wines, such www.easyfood.ie
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as a high tannin Cabernet Sauvignon or oak-aged Chardonnay.
Serve sweet with sweet Sweetness in food can make a dry wine lose its fruit flavour and become unpleasantly acidic and bitter. A good law to live by is to choose a wine with a higher level of sweetness than the food so it retains its body in the mouth. Look for a bottle labelled from ‘medium-dry’ to ‘sweet’ (or test your French with demi-sec and doux) depending on the sweetness of your dish. But you don’t always need pudding to enjoy a bottle of the sweet stuff. If you’re a fan of
salted caramel, repeat the trick with salty cheese and dessert wine — stilton and Toka j is a personal favourite!
Trust the classics Some things are just made for each other. Juicy steak with a punchy Argentinian Malbec or smoked salmon and oysters with a crisp Champagne are tried and tested pairings that will always please their audience. These work for good reasons, so you can often trust your instincts. If in doubt, a simple, unoaked wine with a little residual sugar will go with just about anything!
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Local
FLAVOURS
Irish ingredients shine in this quick and impressive meal
Armagh cider mussels Serves 2 3 tbsp rapeseed oil 200g smoked bacon, chopped into lardons 1 bottle MacIvors Medium Dry Cider Sea salt and black pepper 1kg local mussels 250ml double cream 2 spring onions, chopped 1 Heat in the oil in a large pot over a medium heat. Cook the bacon for a 2-3 minutes until it colours slightly and releases its flavours. 2 Add the cider and season with salt and black pepper. Increase the heat and let it bubble until it reduces by half. 3 Add the mussels and cover the pot with a lid. Leave to steam for about 5-6 minutes until the mussels have all opened. 4 Remove the lid and check that the mussels; discard any that haven’t opened. Stir in the cream and spring onion. 5 Serve in a big bowl with some toasted bread to soak up the juices.
Mark’s tip
Steaming the mussels in the cider and bacon mixture will impart an
Craving more? Enjoy the tastes of Armagh this September at its annual Food & Cider Festival, 20th-23rd September. The festival promises four days of home-grown cooking talent, food, drink and entertainment, all showcasing the local flavours of Ireland’s Orchard County. Recipe courtesy of Mark McGonigle, head chef at Uluru Bar & Grill in Co. Armagh.
unbelievable flavour!
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EAT Ireland Recipe Editor Jocelyn Doyle finds truly special sustainable chocolate in West Cork
Allison Roberts was a curiously ambitious child. Growing up in Ontario, she met a chocolate maker when she was 10 and was instantly inspired. She asked her mother to take her to a local chocolate-making course over her Christmas holidays and had set up her own business by the following Easter. Today, an adult operating in West Cork, she works alongside just one employee most of the time, although she calls in favours with chocolate-loving friends in the run-up to busy periods like Christmas and Easter. Determined to make a positive contribution to the world around her, Roberts carried out considerable research before deciding to source all of her cacao from Kuapa Kokoo, a farmerowned cooperative in Ghana that she visited in 2013. “I’m keen to draw attention to that region because it’s where the darkest and worst side of the cacao industry exists. Most commercial cacao comes from West Africa, whereas in Ghana and especially Cote d'Ivoire (Ghana's neighbouring country) there is so much child labour, poverty and slavery resulting from this industry.” Kuapa Kokoo is comprised of over 1,500 micro-farms of around four acres each, relying on cacao supported by other income streams
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such as batik and pineapple growing, all under the Fairtrade umbrella. While Roberts is passionate about the positive impact Fairtrade has on Ghana’s cacao farmers, it does come with sourcing restrictions, and she admits that the system is flawed. “Fairtrade needs to remain accessible to grassroots businesses or it will only be used as needed by large businesses for image greening. Many big businesses adopt Fairtrade for a few years and then drop it. This is terrible for farmers, and unfair to consumers who hear all the Fairtrade hype and then don't notice when the logo is then quietly dropped.” Roberts’ passion for sustainability in her private life has “trickled over,” into her business. “We minimise waste all round: our packaging is either home compostable or biodegradable. I use post-consumer recycled printing paper, as well as paper tape and biodegradable sponges.” Roberts describes the cacao from that region in Ghana as characteristically earthy, acidic and sharp, “like sun on hot earth.” She’s keen to point out the impact of her Cork locality, too. “I wouldn't be doing this if I lived anywhere else. Because the community here is so positive and encouraging and not overly income-focused, I have kept slowly going and growing. Ireland still has so many vibrant small towns, and I want to add to that landscape; Canada's small towns are either dying or very isolated, and big box stores have taken over and elbowed out small shops. I am happy to be a small business in such a great communityoriented country.” Once the beans arrive in the Clonakilty kitchen, the chocolate-making process
takes one month from bean to bar, including three weeks of aging. The range includes chocolate bars in a variety of flavours, and unflavoured base chocolate is sold as cooking chocolate, again minimising waste. When asked if she eats chocolate every day, Roberts responds with an enthusiastic “yes!” but her favourite changes daily. “I love my salt and seaweed bar and my new oat milk bar, but I also love nibbling on roasted beans straight from the oven — and whatever is in the scrap bucket, too!” One standout product in the range, and one that was new to me, is the Cocoa Husk Tea, a natural, loose leaf chocolate tea made from the outer shells of the cacao bean. Rich in antioxidants, it’s also a heart-healthy source of vitamin E, zinc, iron, manganese and copper. With a high level of theobromine — a natural stimulant that gives a slow-release boost of energy without the crash associated with caffeine — it’s a fantastic, all-natural pick-me-up. I’m a fiend for caffeine, but since trying the cocoa husk tea I’ve been using it as a substitute for coffee at those times when I’d rather a calmer buzz. Here in Ireland, there’s definitely a reluctance to accept chocolate as a health food, but Roberts sees a pattern. “When it comes to education about things like terroir, tasting and sourcing, chocolate follows coffee, which follows beer, which follows wine.” Her theory is that this continued education will help Irish people see dark chocolate as a nutritious part of a balanced diet; it has, after all, a 3,000-year history of being used as a health food. So what’s next? Roberts is rebranding Clonakilty Chocolate and returning to the name Exploding Tree, which she used when she first set up shop in Ireland. “One of my biggest struggles is marketing and communication with customers who aren't in front of me. I think the entire brand needs to reflect the radical nature of the chocolate.” Radical it is, from Roberts’ approach to sourcing to her eye for unusual flavour combinations. Fans of chai lattes will appreciate these chocolate pots de crème, but there’s something in the range for every taste — I’m happily nibbling on a chunk of Wild West Salty even as I write this. Here’s to many more years of Exploding Tree ambition.
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cooking for fun local food Visit www.explodingtree.com or www.clonakiltychocolate.com for more information. Find Exploding Tree at the Vitality Expo, Ireland’s largest natural health and wellbeing show, taking place on September 8th and 9th in the RDS Dublin.
Chai latte chocolate pots de crème with spiced whipped cream Makes 4 85g Clonakilty Chilli Chai Chocolate, finely chopped 160ml double cream 80ml whole milk 1 tsp espresso powder Salt 3 large egg yolks 1½ tbsp sugar For the spiced whipped cream: 120ml double cream 1 tbsp icing sugar ½ tsp cayenne pepper Pinch of cinnamon 1 Preheat the oven to 150°C/130°C fan/gas mark 2. Place the Chilli Chai Chocolate in a heatproof bowl. 2 In a small, heavy saucepan, combine the cream, milk, espresso powder and a pinch of salt. Bring just to the boil, stirring until the espresso powder has dissolved, then immediately pour over the chocolate, whisking until melted and smooth. 3 In a second bowl, whisk together the egg yolks, sugar and a pinch of salt. Add the warm chocolate cream in a slow stream, whisking constantly.
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4 Pour the mixture through a fine-mesh sieve into a measuring and allow to cool for 20 minutes, stirring occasionally. 5 Line the bottom of a large baking tin with a folded tea towel and arrange eight ramekins on top. 6 Divide the cooled chocolate mixture evenly between the ramekins. Pour hot water into the baking tin so that it comes halfway up the sides of the ramekins. Cover the tin with foil, poking a hole in each end of the foil to let steam escape. 7 Bake for 30-35 minutes until the pots de crème are set around the edges but still slightly wobbly in the middle. 8 Transfer to a rack to cool completely for around one hour, uncovered. Cover with cling film and place in the fridge for at least four hours before serving. 9 In a mixing bowl, combine the cream, sugar, cayenne and cinnamon and whip vigorously until thick. Place in the fridge for one hour. 10 To serve, pipe or dollop a little spiced whipped cream onto the centre of each pot de crème. Per serving: 429kcals, 37.3g fat (22g saturated), 23.5g carbs (12.2g sugars), 6g protein, 2.4g fibre, 0.074g sodium
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kids' kitchen A GO-TO GUIDE FOR BUDDING YOUNG COOKS
96-106 IN THIS SECTION
FUEL FOOD, p96
The inside scoop on the foods and eating habits that keep students on the right track
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HOME EC MASTERCLASS, p98
This month's Home Ec expert explains how to prep the healthiest school lunches
LOVE YOUR LUNCH, p100
Make lunchtime fun with these tasty ideas
EASY JUNIORS, p105
Kids will love the combination of flavours in these easy energy balls
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FUEL FOOD Student contributor Olivia Morris Nolan dishes on foods and eating habits to stay on track during the school day Students should equip themselves with all the tools they need to do their best in school, especially during exam time. Studies have shown that a healthy diet can contribute to an improvement in grades by up to 10%! We’re taking a look at some of the basics of balanced eating for students so they can perform their best, both in school and at home.
Healthy eating habits Not skipping meals About six in every 10 children go to school without having eaten breakfast. A healthy and balanced breakfast that includes slowreleasing energy sources — such as oats, wholegrains, fruit and dairy — will give students the fuel they need to concentrate throughout the day. To save time, prepare breakfast the night before by making some overnight oats or a fruit salad. Eating as a family Family time is the perfect time to discuss school work, and eating together means students can discuss school issues in a comfortable environment. Eating at a table where the focus is on the food — rather than a TV — means that young adults and children are aware of how much food they are eating and will be more likely to realise when they are full. This helps foster healthy eating habits for the future. Save time Making lunch the night before gives you more time to prepare a nutritious meal. Save any leftovers you have from dinner to reduce waste and save you time. Freeze some healthy treats so you can defrost them the night before to satisfy a sweet tooth.
Essential nutrients for your lunchbox Water: Water is one of the most important nutrients to keep focused. Your brain is 80% water and its
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functioning is affected by the amount of water you consume every day. Water improves brain functions such as thought and memory processes, and a lack of water can lead to dehydration, making it impossible to concentrate on work in class. Fruit and veg: Fruit and veg contain essential vitamins and minerals that will boost focus and memory. Stick with green leafy vegetables; one portion of kale contains six times your recommended daily intake of Vitamins A and K. This helps keep your memory sharp. Also, try incorporating more deeply coloured fruits, as these are usually rich in antioxidants. Blueberries, for instance, are one of the highest antioxidant-rich foods, protecting the brain from degeneration and stress. Carbs: It’s important to pack carbohydrates that are high in fibre and that have a low glycemic index — this refers to the rate at which energy is released from food, so the lower, the better. Brown bread, for example, releases energy at a slower speed than foods that have a high percentage of sugar, such as white bread. The slow release of energy helps keep students focused throughout the day. Omega 3 fatty acids: These fatty acids found in oily fish are the key to brain health and have been proven to slow mental decline. Other sources of omega 3 include walnuts and flax seeds.
Top 5 brain foods to keep you focused Broccoli: This veg is full of Vitamin K and choline, which keeps the mind and memory sharp. Broccoli also has a high percentage of antioxidants and B vitamins, which have been proven to increase focus and brain health. Its folic acid improves mental clarity. Salmon: This oily fish is high in omega 3 polyunsaturated fats, which aid memory, mental performance and overall behavioral function. Dark chocolate: This treat contains caffeine for concentration and magnesium to decrease levels of stress. It also stimulates the release of endorphins, which trigger a positive feeling in the body. It’s important to note that the recommended portion is 25g of chocolate that has at least 70% cocoa. Turmeric: This simple spice helps boost antioxidant levels and keeps your immune system healthy. It improves our brain's oxygen intake, which keeps us alert and focused. Blueberries: The antioxidants in blueberries stimulate the flow of blood and oxygen to the brain, boosting concentration and memory. Due to their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress.
Guest contributor Olivia Morris Nolan is a student at Meanscoil Gharman in Co. Wexford. She has a passion for food and hopes to pursue a career in food media.
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kids’ kitchen fuel food
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Lunchbox love
Home Ec teacher Natalie Redmond from Coláiste an Átha in Kilmuckridge, Co. Wexford explains how to prep the healthiest lunches
set out a few bowls with options from the other categories; fill one with fruit, one with sliced veggies and another with healthy snacks (such as a yoghurt, rice cake or cheese). The kids can grab one option from each category to add to their lunchbox.
Choose one from each section... P rotein & carbohydrate Chicken sandwich Tuna wrap Turkey sandwich Mini quiches Ham and cheese sandwich Pasta salad
Fruit With the summer break over and regular routines taking centre stage once again, we now need to think about nourishing and substantial lunches and snacks to get us through the autumn and winter. These lunches and snacks need to provide important nutrients for growing and repairing a healthy body and mind so as to guarantee we are protected for the demands of busy days!
Top tips for healthy lunch planning Planning: At the weekend, make a list of all meals for the week ahead so that you can purchase all the necessary ingredients and bulk cook and prep lunches in advance. Stick to this list for the week; it will help with preparation and eliminate the need to spend time planning each evening, plus it will keep costs down. Get everyone involved: Children will be more likely to eat their lunches when they have played a part in the planning and packing. Prepare in bulk: Prepare and cook extra for evening meals so that the surplus can be used for lunch another day. Pick a Saturday morning once a month to bulkprep lunches to freeze such as frittatas, stir-fries, curries and meatballs, as well as snacks such as energy balls and healthy muffins. Time management: Try to prep lunch while dinner is cooking so that you can relax after one big clean up. 98 Easy Food
Keep it simple: Snacks and lunches do not have to be complicated to be healthy. Veggie sticks with hummus or a ham sandwich with lettuce on brown bread are healthy and tasty. Portion control: Portion foods accordingly. Children do not need the same size lunch as an adult. Bulk up lunches with plenty of vegetables and try to include a salad where possible. For children it might be easier to give finger foods such as vegetable sticks to bulk things up. Sauces and dressings: Use minimal amounts of mayonnaise, dressings, relishes and chutneys as many can be high in fat or sugar and have little nutritional value. Reduce fat, sugar and salt: Choose low-fat dairy products for adults and children. Sweeten foods naturally with fruit or honey. Avoid over-salting foods; use pepper and herbs instead. Increase fibre: Choose wholegrain when avilable; it keeps you fuller for longer and combats constipation. Bake loaves of homemade brown bread in bulk, then freeze and defrost as needed.
What to put in a healthy lunchbox? Make sure to include a high-fibre carbohydrate, protein, dairy, fruit and or vegetable. A great trick for kids is to prepare a healthy option that includes both the carb and protein (such as a sandwich/wrap/pasta salad) and then
Banana Mandarin Apple Mango slices Melon wedges Grapes Berries
Vegetables Cucumber Carrot Pepper Tomatoes
Healthy snacks
Yoghurts Cheese cubes Sticks of celery or carrots Popcorn Rice cakes Rice pudding Nuts Healthy muffins Dried fruit
Foods to avoid
Highly processed, sugary, fatty and salty foods should only make up a very small part of diets. The foods you should limit in everyday school lunches include: • Processed meats such as salami, bacon or pressed chicken • Crisps, sweet biscuits, muesli bars and breakfast bars • Fruit bars and fruit straps • Fruits cordials, sweetened juices and soft drinks
SEPTEMBER 2018
kids’ kitchen home ec
Pinwheel sandwiches Serves 1
1 slice of wholemeal bread Soft cream cheese, to spread 2 slices wafer-thin ham 1 leaf of lettuce 1 Cut the crusts off the bread. Use a rolling pin to flatten the bread down really well. 2 Spread the slice of bread with a thin layer of cream cheese and top with two slices of ham and a lettuce leaf. 3 Roll the bread up into a tight roll. Slice into three pieces and serve. Per Serving 107kcals, 4.7g fat (2.3g saturated), 9.8g carbs, 0g sugars, 6.4g protein, 1.9g fibre, 0.142g sodium
Veggies with peanut dip Serves 1 3 tbsp smooth peanut butter 1 tbsp honey 1 tsp soy sauce ½ tsp sesame oil Squeeze of lime juice (optional) Sesame seeds, optional 3 carrots, peeled and chopped into sticks 1 cucumber, chopped into sticks 1 In a small bowl, whisk everything but the carrot sticks and cucumber together. 2 Add water if needed to thin the mixture to a dipping consistency. Sprinkle with sesame seeds, if desired. 3 Dip the carrots and cucumber into the peanut sauce. Per Serving 444kcals, 26.4g fat (5.4g saturated), 45.1g carbs, 30.8g sugars, 11.7g protein, 7.4g fibre, 0.646g sodium
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HAM, CHEESE AND PINEAPPLE BAPS Makes 1
Make lunchtime fun with these tasty ideas
LOVE YOUR LUNCH
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1 bap, white or wholemeal Butter, for spreading 2 slices of ham 2 slices of Emmenthal 1 slice of fresh pineapple Handful of baby spinach 1 Split open the bap and spread evenly with butter. To the bottom half, add one slice each of ham and Emmenthal. 2 Pat the ring of pineapple dry with kitchen paper. Place on top of the ham and cheese. 3 Top with the remaining ham and cheese. Add some baby spinach and sandwich together with the top half. Wrap in cling film to pack in a lunchbox. Per Serving 343kcals, 19.5g fat (11.3g saturated), 25g carbs (5.1g sugars), 17.5g protein, 3.6g fibre, 0.481g sodium
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kids’ kitchen lunchbox ideas
DIP IT Serves 1 8 sugar snap peas, trimmed 1 small wholemeal pitta 4 tbsp hummus 1 carrot, peeled and chopped into sticks 1 x 5cm piece of cucumber, chopped into sticks 5 cherry tomatoes
2 Turn the grill on to a high heat and toast the pitta until lightly crispy. Allow to cool completely, then cut into wedges. 3 Put the hummus in a small tub. Pack a lunchbox filled with the pitta chips and veggies for dipping. Per Serving 401kcals, 6.8g fat (1.1g saturated), 65.7g carbs (17.2g sugars), 19.2g protein, 16.5g fibre, 0.271g sodium
1 Bring a small pan of water to a boil and add the sugar snaps. Blanch for two minutes, then drain and transfer to a bowl of iced water to cool completely.
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FRIED “RICE” PASTA SALAD Serves 1 30g orzo pasta 100g frozen mixed vegetables (peas, carrots and sweetcorn) 1 egg, hard-boiled, peeled and chopped 4 spring onions, finely sliced
ingredients for the dressing. 4 Add the chopped egg and spring onions. Stir until well mixed. 5 Transfer to a lunchbox and refrigerate until ready to serve. Per Serving 434kcals, 19g fat (3.8g saturated), 56.1g carbs (23g sugars), 13.8g protein, 6.3g fibre, 0.713g sodium
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For the dressing: ½ tbsp toasted sesame oil ½ tbsp vegetable oil 2 tsp soy sauce Juice of ½ a lime 1 tbsp honey 1 Bring a large pan of salted water to a boil over a high heat and cook the orzo according to package instructions. 2 Just before the pasta is ready, add the frozen vegetables to the pan. Cook for 2-3 minutes longer until the vegetables are cooked, then drain well and run under cold water until cooled completely. 3 In a large bowl, whisk together all of the
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kids’ kitchen lunchbox ideas
DIY CRACKER SAMBOS Serves 1 6 crackers 3 slices turkey, halved 3 slices red Cheddar, halved Handful of grapes, red, green or a mixture 2 small carrots, peeled and chopped into sticks 1 square dark chocolate (56% cocoa solids) 1 Roll the halved turkey slices and place into a compartmentalised lunchbox. 2 In separate compartments, add the cheese slices, grapes, carrot sticks and dark chocolate. Per Serving 404kcals, 15.3g fat (6.5g saturated), 46.9g carbs (21.3g sugars), 18.2g protein, 4.9g fibre, 0.886g sodium
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CHICKEN, CHEESE AND SWEETCORN PASTRY ROLLS Makes 24 500g chicken mince 180g Cheddar grated 1 carrot, grated 30g breadcrumbs 1 egg, beaten 1 x 198g tin of sweetcorn 1 tsp dried oregano Salt and black pepper 3 x 320g sheets of puff pastry
cheese and corn mixture in a line down the centre of the pastry. 4 Starting with one of the long sides, roll up the pastry to enclose the chicken mixture. Seal with a little of the egg wash and cut into four pieces. 5 Brush the tops of the sausage rolls with the egg wash and place on one of the prepared baking trays. Repeat until you have used all of the chicken mixture and pastry. 6 Place the baking trays into the oven to cook for 20-25 minutes or until golden brown. Per Serving 219kcals, 12.6g fat (3.4g saturated), 15.8g carbs (0.9g sugars), 10.7g protein, 0.9g fibre, 0.153g sodium
For the egg wash: 1 egg, beaten with 1 tbsp milk 1 Preheat the oven to 200ËšC/180ËšC fan/ gas mark 6 and line two baking trays with parchment paper. 2 In a bowl, combine the chicken, cheese, carrot, breadcrumbs, one egg, sweetcorn kernels, mixed herbs and salt and pepper into a large bowl and mix to combine. 3 Cut a sheet of partially thawed pastry in half. Place an even amount of the chicken,
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SEPTEMBER 2018
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kids’ kitchen energy balls
Easy Food juniors
Kids will love the combination of flavours in these easy energy balls
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Peanut butter and jam energy balls
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Easy Food juniors
ep! and ke Cut out
Makes around 26
For the peanut butter side: 150g peanuts, roasted, without salt 10 medjool dates, pitted 4 tbsp smooth peanut butter, no salt or sugar added 2 tbsp honey Âź tsp water, if needed For the jam side: 100g almonds or cashews 10 medjool dates, pitted 70g raisins Pinch of salt 2 tbsp water 1 For the peanut butter side, place the peanuts in the bowl of a food processor and whizz for 1-2 minutes or until finely ground. 2 Add the medjool dates, peanut butter and honey. Whizz for 1-2 minutes until a dough is formed. If the dough is very dry, mix in the water to help it bind. 3 Scoop out a heaped teaspoon of dough and roll into a ball between your palms. Place the ball on a plate and repeat until all of the dough has been used. 4 For the jam side, place the nuts in the bowl of a food processor and whizz for 1-2 minutes or until finely ground. 5 Add the medjool dates, raisins and salt. Whizz for 1-2 minutes until a dough is formed. Mix in the water. 6 Scoop out a heaped teaspoon of dough and roll into a ball between your palms. Place the ball on a plate and repeat until all of the dough has been used. 7 To combine the two mixtures into swirl energy balls, take one of each and squash them together, rolling into a ball shape.
7
Per serving: 127kcals, 5.8g fat (0.7g saturated), 17.4g carbs (13.1g sugars), 3.4g protein, 2.4g fibre, 0.011g sodium
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SEPTEMBER 2018
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make it healthy! GIVE YOUR BODY THE LOVE IT DESERVES
108-117 IN THIS SECTION
COOKING AT COLLEGE, p108
College kids leaving home for the first time won't go hungry with these basic cooking skills
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OH MY GOODNESS!, p114
Blogger Aoife Howard shares a versatile noodle dish that's perfect for quick cooking
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BUILDING BLOCK: TOMATO SAUCE Serves 4 1 tbsp olive oil 1 small onion, finely chopped Salt and black pepper 3 garlic cloves, crushed ½ tsp dried oregano ½ tsp dried basil 1 tbsp red wine vinegar 2 x 400g tins of whole peeled plum tomatoes 1 bay leaf Pinch of sugar 1 Heat the olive oil in a saucepan over a medium-high heat. Cook the onion for 6-8 minutes until softened and translucent. Season with salt and black pepper. Stir in the garlic, oregano and basil and cook for 30 seconds until fragrant. 2 Add the red wine vinegar and allow to bubble for 1-2 minutes, scraping any sticky bits from the bottom of the pan using a wooden spoon. 3 Add the tomatoes with their juices. Use the back of a wooden spoon to crush the tomatoes against the sides of the pan. Add the bay leaf and sugar and turn the heat to high. 4 When the sauce reaches a rapid simmer, lower the heat to medium-low. Simmer gently for around 20 minutes until slightly reduced and thickened. 5 Remove the bay leaf. This sauce will keep refrigerated for about a week or can be frozen for up to three months.
COOKING AT COLLEGE College kids leaving home for the first time won’t go hungry with these basic cooking skills
Per Serving 92kcals, 4g fat (0.6g saturated), 13.8g carbs, 9.4g sugars, 2.9g protein, 2.9g fibre, 0.066g sodium
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SEPTEMBER 2018
make it healthy college recipes
Other ideas:
Poach eggs in this sau ce for an easy shakshuka ; add chilli flakes to ma ke a spicy arriabiatta pa sta sauce; use the sauce to make aubergine parmigiana
USE IT TO MAKE… Simple spaghetti marinara Serves 4 Prepare the tomato sauce following the recipe above. Bring a large pan of salted water to a boil and cook 320g spaghetti according to package instructions. Drain well, reserving about 100ml of the cooking water. Add the cooked spaghetti to the sauce and toss to coat. Add a splash of the cooking water to loosen the sauce and season to taste.
Cream of tomato soup Serves 4 Prepare the tomato sauce following the
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recipe above. Use a stick blender or food processor to whizz the sauce until smooth. Place the tomato sauce in a saucepan over a medium heat. Add 3 tbsp finely chopped fresh basil and continue to heat through until simmering. Stir in 100ml cream and 30g butter. Turn the heat to medium-low and stir until the butter has melted. Garnish with extra fresh basil to serve.
Baked tomato chicken fillets Serves 4 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Lightly grease a baking dish with olive oil and set aside. Prepare the tomato
sauce following the recipe above, then pour into the prepared baking dish. Season 4 chicken fillets with salt and black pepper. Place the chicken fillets on top of the tomato sauce, pushing them down slightly. Bake for 35 minutes or until the sauce is bubbling and the chicken is completely cooked throughout (check this by poking the tip of a sharp knife into the thickest part of the thickest chicken fillet for 2-3 seconds, then removing and pressing a finger against the tip; if it’s piping hot, the chicken is cooked). Sprinkle some grated Mozzarella over the chicken and return to the oven for five minutes until melted. Serve with garlic bread.
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BUILDING BLOCKS: MASHED POTATO Serves 4 900g baking potatoes, peeled and quartered 40g butter 100ml cream 120ml milk Salt and black pepper
3 In a microwave-safe jug, combine the butter, cream and milk. Heat together in the microwave for 30-40 seconds or until the butter has melted. 4 Pour the cream mixture into the potatoes bit by bit, mashing after each addition until smooth and creamy. Season with salt and pepper to taste. Per Serving 255kcals, 10.1g fat (6.3g saturated), 37.5g carbs, 4.4g sugars, 5g protein, 5.4g fibre, 0.131g sodium
1 Bring a large pot of salted water to the boil. Add potatoes and cook for 15 minutes until tender when pierced with a fork. 2 Drain the potatoes and leave to steam dry in the pan for 30 seconds. Mash with a potato masher until just crushed.
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USE IT TO MAKE… Mash, mushroom and onion quesadillas Serves 4 Melt 30g butter in a large pan over a medium heat and cook 1 thinly sliced onion the onion for 7-8 minutes until softens and beginning to brown. Add 80g sliced mushrooms and cook for 6-7 minutes. Season with salt and pepper and set aside. Lay out 4 large tortilla wraps. Spread one half of each with about 60g leftover mashed potato and sprinkle with 30g grated Gruyère (or another cheese of your choice). Spread one-quarter of the mushroom mixture on top and sprinkle with another 20g grated cheese. Fold each tortilla in half and press lightly with your hand to stick the layers together. Spread a little butter, oil or mayonnaise on the outsides of each quesadilla and cook for 3-4 minutes in a sandwich press or a frying pan over a medium-high heat, until the cheese has melted and the outsides are golden.
Shepherd’s pie
Loaded potato cakes
Serves 4 Prepare the mash using the above recipe and set aside. Heat 1 tbsp oil in a large saucepan over a medium-high heat. Cook 500g lamb mince until browned with no pink bits remaining. Remove from the pan and set aside. Heat another 1 tbsp oil in the same pan over a medium-low heat and cook 1 chopped onion, 2 chopped carrots and 2 chopped celery stalks for 15 minutes until soft. Stir in 2 crushed garlic cloves, 1 tsp dried thyme, 1½ tbsp plain flour, 1 tbsp tomato purée and ½ tbsp mild curry powder. Turn the heat to medium-high and cook for 2-3 minutes, stirring, then return the beef to the pan. Add 450ml beef stock and 1½ tbsp Worcestershire sauce. Bring to a simmer and cook, uncovered, for 45 minutes until thick. Season well, then add 150g peas and cook for two minutes. Spoon the meat and gravy into an ovenproof dish and carefully spoon over the mash to cover. Brush with a little milk. Preheat the oven to 220˚C/200˚C fan/gas mark 7 and cook for 25-30 minutes or until golden and bubbling around the edges.
Makes 8 Heat 1 tsp oil in a large pan over a mediumhigh heat and cook 6 streaky bacon rashers until crispy. Transfer to a plate lined with kitchen paper and allow to cool. Crumble into small pieces and place in a large bowl. Pour off all but 2 tbsp bacon fat from the pan and cook ½ a chopped onion over medium heat for 4-5 minutes. Add 2 crushed garlic cloves and cook for one minute. Transfer to the bowl with the bacon and add 400g cold mashed potato, 120g grated Cheddar, 60g plain flour, 2 tbsp chopped fresh parsley and some black pepper. Mix together well using a wooden spoon. Wash and dry the pan, then add 30g butter and melt over a medium heat. Scoop up about 4 tbsp of the potato mixture and form it into a ball. Place it in the hot pan and flatten to about 1½cm thick. Working in batches to avoid crowding the pan, cook the potato cakes for three minutes per side until golden brown. Serve immediately with sour cream or ketchup.
Other ideas:
Add shredded cabba ge cooked in butter to ma ke colcannon, or chopp ed spring onions to ma ke champ; add flavouring s such as fresh herbs, chorizo and cheese or roaste d garlic; use leftover ma sh to make boxty.
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BUILDING BLOCKS: ROAST CHICKEN Serves 4 1 x 1.4kg whole chicken ½ a lemon, chopped into chunks ½ an onion, chopped into chunks 3 garlic cloves, peeled 1-2 sprigs of thyme Olive oil, for rubbing Salt and black pepper 1 Remove the chicken from the fridge 30 minutes before cooking. 2 Preheat the oven to 190˚C/170˚C fan/gas mark 5. 3 Push the lemon pieces, onion pieces, garlic cloves and thyme into the cavity of the
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chicken. Use kitchen strong to tie the legs together (this is known as trussing and helps the chicken cook more evenly. 4 Rub the chicken all over with olive oil and season generously with salt and black pepper. Place in a roasting dish. 5 Roast the chicken in the centre of the oven for 40 minutes per kilo, plus 30 minutes. (In this example, the 1.4kg chicken needs roasting for around 90 minutes: 40 x 1.4 = 56, plus 30.) 6 Transfer the chicken to a plate or a wooden board, tent loosely with foil and allow to rest for 15 minutes. Carve and serve with your favourite sides. Per Serving 395kcals, 27.3g fat (9.3g saturated), 0g carbs, 0g sugars, 37.5g protein, 0g fibre, 0.182g sodium
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USE IT TO MAKE… Perfect chicken gravy Serves 4 Prepare the chicken following the recipe above. While the chicken rests, pour the drippings from the roasting tin into a measuring jug and note how much you have. Make up an equal amount of chicken stock. Skim off the fat from the drippings and heat in a saucepan over a medium-high heat. Add an equal amount of plain flour and stir constantly for 2-3 minutes. Slowly pour in the reserved pan drippings, whisking as you add them. Add the remaining hot stock and continue to whisk for 2-3 minutes. (Add extra stock if you want your gravy to be thinner.) Season to taste with salt, plenty of black pepper and your herb(s) of choice. Serve the gravy with your roast chicken and your favourite sides.
Easy chicken tortilla soup Serves 4 Heat 1 tbsp olive oil in a large saucepan
over a medium heat. Cook 1 chopped onion for 2-3 minutes. Add 4 crushed garlic cloves, 1 deseeded and chopped green chilli, 1 tsp cumin and cook for one minute. Pour in 500ml chicken stock, 2x 400g tins of chopped tomatoes, 1 x 400g tin of black beans, 1 x 198g tin of sweetcorn, cumin, ½ tsp smoked paprika and some salt and black pepper. Bring to a simmer and cook for 10 minutes. Stir in 250g leftover cooked shredded chicken and warm through for five minutes. Remove from the heat and stir in the juice of ½ a lime and a handful of chopped coriander. Top with crushed tortilla chips, extra coriander and/or chopped avocado, if desired.
Chicken and chorizo pie Serves 4 Heat 1 tbsp olive oil in a large pan over a medium-high heat. Cook 1 chopped onion for 5-6 minutes until softened, then add 150g chopped chorizo and cook for 2-3
minutes. Add 2 tbsp plain flour and stir for one minute, then add 60ml white wine and allow to bubble for 3-4 minutes, scraping any sticky bits from the bottom of the pan using a wooden spoon. Add 400ml chicken stock and 100ml cream, season with salt and pepper and simmer for 10-15 minutes until reduced. Add 250g leftover cooked shredded chicken, 120g frozen peas and 2 tbsp chopped fresh parsley. Transfer the mixture to a baking dish. Preheat the oven to 200˚C/180˚C fan/gas mark 6. On a lightly floured work surface, roll out 1 x 320g sheet of puff pastry. Brush the rim of the baking dish with beaten egg, then carefully lift the pastry over the dish. Trim away any excess pastry and crimp the edges with the back of a fork. Brush with beaten egg. Bake for 40 minutes or until the pastry is golden brown and the filling is piping hot throughout.
Other ideas:
Leftover chicken is pe rfect for sandwiches, wrap s, quesadillas or tacos; make a delicious chicken riso tto; use the carcass to ma ke stock
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BUILDING BLOCKS: ROASTED MEDITERRANEAN VEGETABLES Serves 4 3 peppers (any colour or a mixture), deseeded and chopped into 2cm chunks 2 red onions, chopped into 2cm chunks 8 garlic cloves, peeled 1 courgette, halved lengthways and chopped 1cm thick 1 aubergine, chopped 200g cherry tomatoes 200g button mushrooms 2 red chillies (optional), chopped 2 tbsp olive oil Salt and black pepper 1 Preheat the oven to 220ËšC/200ËšC fan/ gas mark 7. 2 In a large bowl, combine all of the prepared vegetables together. Drizzle with the olive oil and season generously with salt and pepper. 3 Spread the vegetables out evenly across two large baking trays. Roast for 20-25 minutes until soft with charred bits at the edges. Per Serving 155kcals, 7.7g fat (1g saturated), 20.7g carbs, 9.5g sugars, 5g protein, 7.8g fibre, 0.055g sodium
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USE IT TO MAKE… Roasted vegetable pizza Serves 4 Preheat the oven to 220˚C/200˚C fan/gas mark 7. Spread 2 pizza bases with sun-dried tomato pesto and top with grated Mozzarella. Season with black pepper, then add a layer of roasted vegetables and cook in the top of the oven for 8-10 minutes or according to the pizza base package instructions. Serve immediately with a mixed salad.
Roasted vegetable frittata Serves 4 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Melt a knob of butter in a 20cm ovenproof pan over a medium heat. Add enough roasted vegetables to cover the
bottom of the pan in an even layer. Pour over 8 beaten eggs and cook over a medium-low heat for 4-5 minutes, using a rubber spatula to lift the cooked edges and allow the uncooked eggs to flow underneath, until the outsides of the frittata are just set but the centre is still wobbly. Transfer to the oven and cook for 3-4 minutes, then top with 120g crumbled goat’s cheese and cook for another 5-6 minutes or until the frittata is set and the goat’s cheese on top is bubbling. Remove from the heat and allow to rest for 4-5 minutes, then transfer to a chopping board and cut into wedges. Serve warm or at room temperature.
Roasted vegetable couscous salad Serves 4 Place 280g couscous in a large, heatproof bowl. Pour over 500ml boiling chicken or vegetable stock, add some salt and pepper and stir once. Set aside for 6-8 minutes, by which time it will have absorbed all the stock and softened. In a jar, combine 110ml extra-virgin olive oil, ¾ tsp cayenne pepper, 1½ tbsp ground cumin, 2 tbsp tomato purée and the juice of 1 lemon. Close the lid tightly and shake to combine. In a salad bowl, combine the couscous with the roasted vegetables, 100g crumbled Feta and 4 handfuls of rocket. Drizzle over two-thirds of the dressing and toss together. Serve the remaining dressing on the side.
Other ideas:
Stir the roasted veg etables through pasta with som e basil pesto; serve as a simple side for poultr y, red meat or fish; or add to the basic tomato sauce and enjoy with some che esy garlic bread.
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Easy Food 115
Goodness! OH MY
Blogger Aoife Howard shares a versatile noodle dish that’s perfect for quick cooking
S
eptember officially hails the end of summer: the long sunny days give way to shorter, cooler evenings; school and work schedules become the routine; and summer holidays fade to happy memories. I admit that September is not a month I particularly look forward to, but it does offer a fresh start of sorts. I like to use this time of year to adopt a new healthy habit or incorporate more nutrientrich meals into my diet, and I gravitate towards quick yet nourishing meals that can be whipped up without any hassle after a busy day in work. I'm a firm believer that quick food should not come at the cost of either taste nor nourishment, and this easy stir-fry is a testament to that. It’s ready in just minutes, and the leftovers make for a satisfying lunch that will easily see you through the next afternoon. Preparing your own lunches is one of the easiest ways to improve your diet (as well as your bank balance!). Rather than a recipe that must be followed to the letter of the law, think of this as a template. Use any vegetables you have to hand; anything from peppers to red cabbage will work perfectly and add exciting flavours and textures. I would highly advise you to make a large jar of this rich stir-fry sauce: the smooth base makes an ideal dip for crudités, or it can be thinned with water to make a rich, creamy dressing sure to perk up any salad. The combination of the silky texture, zingy lime, fiery chili and umami-rich tamari is nothing short of addictive!
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My favorite thing about this recipe is just how versatile it is. Here, I chose to take inspiration from Middle Eastern cooking by making an earthy sesame sauce drizzled over a kaleidoscope of crunchy vegetables and fibre-rich noodles, all topped with a sprinkle of black and white sesame seeds. For a more childfriendly version, why not substitute peanut butter for the tahini to make a moreish satay-style dish topped with crunchy peanuts and a squeeze of lime? Or how about creamy almond butter and a sprinkle of coriander? The combinations are limitless!
Sesame, coconut and chili noodles Serves 2 2 servings of noodles (I used pumpkin and ginger noodles) 1 tsp vegetable oil 1 red pepper, thinly sliced 1 carrot, peeled and thinly sliced ½ a courgette, halved horizontally and thinly sliced ¼ of a red cabbage, sliced 1 small white onion, thinly sliced 1 garlic clove, thinly sliced For the sauce: 2 tbsp tahini paste or nut butter of choice 2 tbsp tamari soy sauce 2 tbsp light coconut milk 2 tbsp water 1 tbsp lemon juice 2 tsp chilli flakes
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 a more childfriendly version, why not substitute peanut butter for the tahini to make a moreish sataystyle dish topped with crunchy peanuts and a squeeze of lime?"
To serve: Black and white sesame seeds Lemon wedges 1 Combine all of the ingredients for the sauce, stirring until smooth and creamy. 2 Cook the noodles according to the package instructions. Drain and set aside. 3 Heat a little oil in a large wok over a medium-high heat. Add the pepper and carrot and cook for 5-7 minutes. 4 Add the courgette, cabbage and onion and sauté for 2-3 minutes. Add the garlic and cook for another minute. 5 Add the cooked noodles to the wok and pour over the sauce. Stir well to combine. 6 Serve with a sprinkle of sesame seeds and squeeze of lemon. Per Serving 301kcals, 13.5g fat (4.7g saturated), 38.2g carbs (8.5g sugars), 10.4g protein, 6.6g fibre, 1.06g sodium
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All the know-how you need to develop your cooking skills and become an expert in the kitchen
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At the flicks TEST KITCHEN TIPS
• Toffee popcorn: Always make sure you’re adding popcorn kernels to a large, hot pan with a lid. Soaking the dishes in hot soapy water will make them much easier to clean! • Mini pizza puffs: Simmer passata sauce to create a sweet thickened sauce for your pizza puffs. Season generously with fresh herbs, salt and pepper. • Jalapeño poppers: Toast extra breadcrumbs and store them in a sealed container, then use them in cooking other meals.
Curious about carrots? DID YOU KNOW? • Carrot tops are edible — don’t waste them! We love making carrot top pesto or simply adding them to salads as extra greens. • The earliest vegetable definitely known to be a carrot dates from the 10th century in Persia, and is thought to have been purple or white. • While couscous looks like a grain, it actually consists of tiny balls of pasta!
REAP THE BENEFITS • There’s some truth to the old adage that carrots will give you better eyesight. Carrots are rich in beta-carotene, which is converted to vitamin A in the body. While it might not give you the ability to see in the dark, vitamin A promotes good vision; lutein, an antoxidant also found in carrots, is important for eye health and reduces the risk of age-related macular degeneration. • Carrots provide biotin, potassium and vitamins B6 and K.
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• Carrots are also thought to reduce the risk of certain cancers, lower cholesterol levels and aid in weight loss. • Like most vegetables, carrots include significant amounts of fibre, one of the most important elements in maintaining good digestive health.
TEST KITCHEN TIPS • Couscous is a great staple to have in the cupboard, as it works well with all herbs and spices and can be served hot or cold. • Curried carrot couscous chicken salad with lemon yoghurt: This salad is perfect for kids’ lunchboxes — just be sure to pack a spoon! • Low-carb carrot taco shells: Pop the grated carrot into a clean tea towel, then twist and squeeze tightly to remove as much liquid as possble • Carrot falafel burgers: Skip the bun and add more salad for a lighter option.
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from our kitchen to yours
Easy Food juniors
TEST KITCHEN TIPS
• For something different, roll the energy balls in toasted coconut or cocoa powder. • For a hazelnut version, replace the peanuts with hazelnuts and the peanut butter with hazelnut spread. • Grease the spoon with a little vegetable oil before spooning the honey; this will allow the honey to slide off the spoon with ease.
REAP THE BENEFITS: • Peanuts are rich in heart-healthy monounsaturated fats. They’re also good sources of vitamin E, niacin, folate, protein and manganese, and provide high levels of antioxidants.
EAT Ireland DID YOU KNOW?
• The Latin name for chocolate, Theobroma cacao, translates as “food of the gods," from Theo (god) and broma (food). • The cacao tree is an evergreen found in tropical climates. • A ripe cacao pod can weigh over 600g and contain as many as 60 cocoa beans; beans are the seeds of the fruit.
HISTORY BITES • The ancient Aztec and Mayan civilisations revered chocolate and used it as a drink, dissolving ground cacao in hot water. • Chocolate was brought to Europe in the 16th century by conquerors like Columbus and Cortes, following their invasion of Central and South American. • The first historical reference of chocolate as a gift of love comes from 1615, when Anne of Austria presented her husband-to-be, King Louis XIII of France, with an enormous chest of chocolate as a wedding gift.
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REAP THE BENEFITS • These days, chocolate is seen as something unhealthy and “bold.” However, cacao in its pure form has a wide range of health benefits; it’s added ingredients such as sugar that remove its status as a health food. • Raw cacao is the highest plant-based source of iron known to man, at a whopping 7.3mg per 100g. • Chocolate contains caffeine and theobromine, both believed to be aphrodisiacs. • It’s also a source of four chemicals proven to provide feelings of wellbeing and happiness: serotonin, tryptophan, tyrosine and phenylethylamine.
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TOP IT Off TEST KITCHEN TIPS
• Lightly toast flatbreads before topping, as this makes them easier to slice afterwards. • For a quick and tasty snack, brush flatbreads with a little oil, season with salt and pepper and bake in a hot oven until lightly crisp. Enjoy with your favourite dip.
DID YOU KNOW? Flatbreads are found in almost every culture around the world and have a history stretching back thousands of years. Examples include our own farls, Greek pita, Norwegian flatbrod, Armenian lavash, Turkish pide, Indian roti, Mexican tortillas and Native American frybread.
Lovely lunchboxes TEST KITCHEN TIPS • Wrap the kids’ sandwiches in parchment or greaseproof paper, as it is better environmentally. • Take the stress out of the morning rush by preparing lunchboxes the night before. • Always wash fruit that doesn’t need to be peeled.
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College cooking TEST KITCHEN TIPS • Cooking is an essential life skill. Teach your college-bound kids the basics before they start college, and buy them a simple cookery book as part of their necessities. • Make a list of storecupboard essentials for them, or — better still — pack some along with the cookery book and some basic utensils. • Tomato sauce: Use fresh basil for extra flavour. Alternatively, you could use passata if you prefer a smoother sauce. • Mashed potato: steaming potatoes is a handy alternative to boiling.
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from our kitchen to yours
WEEKLY MENU PLANNER TEST KITCHEN TIPS • VEGETABLE LO MEIN: Sprinkle chopped roasted peanuts on top of the finished dish for an added crunch. Add an extra kick by adding fresh chilli or a dash of hot sauce. • TOMATO TART WITH LEMON CRÈME FRAÎCHE: For extra freshness, place some fresh tomatoes on top of the baked tart. • TURKEY STEAKS WITH BROCCOLI SALAD: Throw all of the dressing ingredients into an empty jar and give it a good shake for a super quick dressing (and less washing up!). • HARVEST FRUIT IN GINGER SYRUP: Make twice the volume of the basic sugar syrup and set half of this aside before continuing with the recipe. You can make a super quick lemonade by adding lemon juice, ice and water to taste. • ROASTED PEARS WITH CINNAMON MASCARPONE: Some crushed up shortbread biscuits over the top of the finished dish add a lovely crunch to this dessert.
30-minute meals
• Quick turkey chilli: Make twice the recipe and freeze half for a quick dinner another evening. • Green shakshuka: The word shakshuka is Hebrew for “all mixed up,” so don’t be afraid to mix things up with kale, chard or even just a different variety of cabbage. • Ham and corn risotto: Make extra, set it aside and make arancini for a delicious quick meal the next day! • Sweet potato, kale and goat’s cheese frittata: Frittatas are so versatile and a great way to use up leftovers, so try the basics of this recipe using whatever vegetables or cheese you have to hand.
FROM THE BUTCHER’S BLOCK TEST KITCHEN TIPS • When buying fish, make sure it is moist and shiny rather than dull with a flat colour. • If you’re making battered fish, using gluten-free flour will result in a lovely crunchy batter. • Sometime the most delicious dishes are the most simple; for an easy supper, just season your fish, fry it in butter and squeeze over a little lemon juice to finish.
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Tips FROM THE
TEST K TCHEN One of Easy Food’s food stylists, Shannon Peare, explains the benefits of cooking from a young age For more of Shannon’s creations, follow Petite Poire on Facebook and Instagram Petite Poire Cake Co
@petitepoirecakeco
teach kids different units of measurement such as litres, millilitres and grams. Think of it as giving them a headstart for their mathematics classes in school!
Silly pots and pans
Many pots and pans now come with rubber or silicone handles, ideal when cooking with kids. The handles of the pots don’t get hot so they can hold the handle while they stir.
time with your kids. The kitchen is a great
Oven gloves to the rescue!
hot surfaces in the kitchen. Once you start
place to allow your kids to get creative and
We are all guilty of using a tea towel to remove dishes from the oven, but it is
cooking with your kids, they may try to cook
worth investing in oven gloves when kids
without supervision; be sure to switch off
are in the kitchen. Damp or wet tea towels
the cooker at the mains and, if your cooker
can actually conduct heat and will transfer it
has a lock setting, be sure to lock it.
Cooking is a wonderful way to spend
learn at the same time. Many kids today believe that their food comes directly from the supermarket and don’t really know its actual origins. Cooking can teach your kids about ingredients, knife skills, safety and hygiene. I’m here to give you some top tips when cooking with your kids.
Kids in the kitchen!
First things first, here are a few things that are important to remember when cooking with your kids: • Real families make messes. Embrace the chaos! • It’s not burnt, it’s well cooked. • It doesn’t look bad, it's rustic! • Cleaning up afterwards is part of the learning process.
Top tools
into your hands. Oven gloves are insulated and much safer than tea towels.
Choppy choppy
foods. Kids who are involved in the cooking
knife is safer than a blunt knife. A blunt
process are more inclined to eat the food
knife requires more pressure, which can
because they feel pride and ownership of
result in the blade to slip and cause an
the meal. Choose a recipe that has healthy
accident. A lot of knives come with a safety
ingredients or something they can make for
cover, which can help avoid casualties in the
their lunchbox. Every so often, include some
kitchen. Teaching kids proper knife safety is
baking as a treat and let them decorate.
very important. kids to chop:
Hygiene happy
1. Start by securing your chopping
excellent life skill. Show your kids how to
Here is a step-by-step on how to show your
board. Place a wet cloth or wet tissue from sliding on the counter. 2. When chopping, one hand should hold
is to bring them to a kitchen supply shop.
the knife, and the other should hold the
The following tools are good to have when
food in a claw position with fingertips
cooking with your kids; you may already
curling under to keep them safe.
An apron is an amazing way to really get your kids to feel like little chefs. A lot of craft and kitchen supply shops sell short aprons for kids to avoid any trips or falls. However, if you have an apron at home already, roll the material up by the strings and tie. An apron is important for safety as it can protect the skin against excessive heat and spillages.
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way to allow your kids to get creative, but it can also encourage them to try different
important to have the right tools. A great
A is for apron
Cooking with your kids is not only a fun
I know it may sound strange, but a sharp
underneath the chopping board to avoid it
have most of them in the cupboard.
Cool kids cook!
Even as an adult, knives can be daunting!
When cooking with your kids it is way to introduce kids to the cooking world
Always remember to warn kids about all
3. When holding the food, tuck your fingers in a “C” shape. 4. Hold the food that is being chopped at the opposite end of where you are cutting. When coming to the end of chopping, don’t worry about throwing away the last piece; keeping little fingers intact is more important!
Super scales
An electric scale is worth the investment.
Basic hygiene practice in the kitchen is an wash their hands correctly and be sure to make it the first step, even before putting on an apron. The ‘clean as you go’ rule will not only be a great lesson in the kitchen but will also encourage your kids to apply the same rule to playing in the house. It is important that kids know not to put their hands in their mouth when cooking, especially when handling meat. Teach kids about bad bacteria and that they should always clean the counter with warm soapy water to kill the bad bacteria. Cooking with your kids is a great life skill and a wonderful way to pass down some kitchen wisdom. Encourage them to try new things and learn new skills in a safe, controlled environment. Let's get cooking!
Working with a scale is an excellent way to
SEPTEMBER 2018
from our kitchen to yours lunchbox baking
Super strawberry muffins Makes 12 large muffins
75g porridge oats 225ml buttermilk 100g plain flour 1 tsp baking powder ½ tsp bicarbonate of soda 1 tsp salt 1 egg 4 tbsp vegetable oil 175g soft brown sugar
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1 tsp vanilla 175g strawberries, chopped
4 Spoon the mix into the muffin cases and bake for 20-25 minutes, until golden brown or until a skewer is inserted and comes out
1 Preheat the oven to 200ËšC/180ËšC fan/gas
clean. Allow to cool, dust with a little icing
mark 6 and line a muffin tin with paper cases.
sugar and top with a sliced strawberry.
2 In a large bowl, stir together the porridge and buttermilk together and allow soak for five minutes.
Per Serving 169kcals, 5.6g fat (1.2g saturated), 27.2g carbs (15.9g sugars), 2.9g protein,1.2g fibre, 0.276g sodium
3 In a jug, whisk together the egg, oil, brown sugar and vanilla. Pour the wet mix into the soaked oats and combine. Sieve the flour, baking powder, bicarbonate and salt into the mix, then stir to combine. Fold in the chopped strawberries until just incorporated.
Easy Food 125
Brown soda bread Makes 1 loaf
250g wholemeal flour 200g plain flour 1 tsp bicarbonate of soda 1 tsp salt 1 egg 350ml buttermilk 1 tsp honey 100g sunflower seeds 2 tbsp sesame seeds 1 Preheat oven to 200ËšC/180ËšC fan/gas mark
ingredients. In a large jug, whisk together the egg, buttermilk and honey. 3 Stream the wet ingredients into the dry and mix until just combined. Fold in the sunflower seeds. 4 Pour the mix into the greased tin and top with sesame seeds. Bake for 45-50 minutes. Remove the loaf from the tin and tap the bottom of the loaf; if it sounds hollow, the bread is baked. 5 Wrap the loaf in a clean tea towel and leave to cool. Per Serving 242kcals, 7.5g fat (1g saturated), 35.3g carbs (2.7g sugars), 9.2g protein, 3.9g fibre, 0.279g sodium
6 and grease a loaf tin. 2 In a large bowl, sieve together the dry
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SEPTEMBER 2018
from our kitchen to yours lunchbox baking
Cheeky Cheddar, red onion and bacon muffins Makes 12 large muffins
Use a slotted spoon to remove the bacon to a plate lined with kitchen paper.
onions have softened. Set aside to cool. 4 In a large bowl, combine the flour, baking powder, bicarbonate and salt. In a jug, whisk together the eggs, melted butter and buttermilk. Stream the wet mix into the flour and mix until just combined. Fold in the cooled bacon, onions and half of the cheese. 5 Spoon the mix into the muffin cases and sprinkle with the remaining cheese. Bake for 18-20 minutes until golden brown or until a skewer inserted comes out clean. Allow to
1 Preheat the oven to 200˚C/180˚C fan/gas
and cook the lardons until golden brown.
6 large tomatoes, peeled 1 onion, finely chopped 100g raisins 4 tbsp apple cider vinegar 3 tbsp dark brown sugar ¼ tsp cinnamon ¼ tsp allspice 1 In a large pot, combine all the ingredients over a medium heat. Cook for 25-30 minutes, stirring frequently and cook until thickened. 2 Pour the cooked mix into the sterilised jar
cool and serve with homemade relish!
and personalise your labels however you
Per Serving 194kcals, 11.5g fat (5.9g saturated), 13.4g carbs (1.5g sugars), 8.8g protein, 2.6g fibre, 0.394g sodium
use it as a condiment.
mark 6 and line a muffin tin with paper cases 2 Heat one teaspoon of oil in a frying pan
Makes 2 jars
3 In the same pan, fry the chopped red onion in the bacon fat on a medium heat, until the
100g lardons 1 red onion, finely chopped 250g wholemeal self-raising flour 2 tsp baking powder ½ tsp bicarbonate of soda ¼ tsp salt 2 eggs 80g unsalted butter, melted 200ml buttermilk 150g grated red and white Cheddar
Quick tomato relish
please. Perfect for lunch box sandwiches or
Per Serving 82kcals, 0.4g fat (0.1g saturated), 20g carbs (14.9g sugars), 1.7g protein, 2.4g fibre, 0.1g sodium
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TOP TIP: s If your kids are not fan a use , ces sau nky of chu the stick blender to blend relish into a paste.
TOP TIP: sh To sterilise your jar, wa h wit y ghl the jar thorou in ce Pla ter. wa hot soapy for ˚C 120 at n ove a hot in 10-15 minutes or place for ter wa a pot of boiling 10 minutes.
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Easy Food 127
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IN THE NEXT ISSUE... CELEBRATE 15 DELICIOUS YEARS OF EASY FOOD!
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For delicious topping ideas, flip to p.76! Top tip:
KNEAD TO KNOW
Add flavourings such as crushed garli c, spices or finely chopped fresh herbs — simpl y stir th em into the mixing bowl in step one.
You’ll love these quick and versatile homemade flatbreads
Homemade flatbreads Makes 6
1 x 7g packet of active dry yeast ¾ tsp salt ½ tsp brown sugar 240g plain flour, plus extra for dusting 1 tbsp olive oil, plus extra for greasing 180ml warm water 1 In a large mixing bowl, combine the yeast, salt, sugar and flour. Whisk together. 2 Make a well in the dry ingredients and add the olive oil and 140ml of the warm water. Stir with a wooden spoon to mix. Add more water as needed until the mixture comes together into a dough. 3 Transfer to a clean, floured surface and
130 Easy Food
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knead for 2-3 minutes until smooth and elastic, adding more flour as needed to prevent sticking. 4 Wipe out the mixing bowl, add a splash of oil and rub around the bowl to coat. Add the dough and turn to coat in the oil, then position seam-side down. Cover with a damp tea towel or cling film. Set aside to rise in a warm place for one hour. 5 Once doubled in size, divide the dough into six even pieces. Place on a clean surface and place the damp towel on top. Allow to rest for 45 minutes longer. 6 Heat a large pan over a medium-high heat. 7 Working one at a time, roll each piece of dough out on a lightly floured surface to form a large, thin circle about 2mm thick. 8 Lightly coat the preheated pan with oil or
cooking spray. Add one of the flatbreads. Cook without moving for 2½ minutes, then flip and cook the other side for 2½ minutes. Set aside while you cook the remaining flatbreads, adding more oil or cooking spray as necessary. 9 Serve immediately, or allow to cool completely and store for up to three days in an airtight bag or container. Per Serving 170kcals, 2.8g fat (0.4g saturated), 31.2g carbs (0.4g sugars), 4.6g protein, 1.3g fibre, 0.292g sodium
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