Showing posts with label healthy eating. Show all posts
Showing posts with label healthy eating. Show all posts
Wednesday 21 November 2018
Sunday 12 March 2017
Stem soup.
Eating It All: From Stalk to Leaves.
By Hugh Fearnley-Whittingstall.
Hugh joined The River Café in London, where he worked as a sous chef.
He established the original River Cottage Headquarters near Bridport in Dorset in 2004, moving it to Park Farm on the Devon and Dorset border.
By limiting his food intake on fast days to a 250-calorie breakfast and a 350-calorie supper, he lost 3.6kg/8lb in just six days of fasting.
Ingredients
20g butter, or 20ml rapeseed or sunflower oil
1 onion, diced
3 garlic clove, finely chopped
500-600g broccoli stems, cauliflower stems and outer leaves and/or cabbage stalks and outer leaves, roughly chopped (I running the broccoli stalks through the shredding blade of a food processor with small carrot)
1.0 litres chicken or vegetable stock or water
50g crème fraîche, plus extra to serve (optional)
Extra virgin rapeseed or olive oil, to finish
1 large potato, peeled if desired and cut into 3-cm pieces.
1 bay leaf
Salt and freshly ground pepper
Seasoning to enhance the flavour (optional):
1 tsp oregano
1/2 tsp parsley
1 tsp sage
1/4 tsp ginger
Method
Melt the butter or heat the oil in a saucepan over a medium-low heat, then add the onion, bay leaf and a pinch of salt.
Sauté until the onion is softened, but don’t let it take on any colour.
This should take about 10 minutes.
Add the garlic and stir for 1 minute.
Add the stems…the broccoli - sauté until the broccoli is softened.
Add the potato, stock and salt.
Bring to a boil over high heat and then lower to a simmer.
Cook partially covered until potatoes and broccoli stalks are tender, about 20 minutes.
Puree soup with an immersion blender or in batches in a blender.
Taste for seasoning.
- How to Cook with Broccoli Stalks - Broccoli Stem and Radish Slaw:
- Eating It All: From Stalk to Leaves | Kitchn:
- Tara Duggan on Root-to-Stalk Cooking:
Her recipes use every possible part of the vegetable, from corn husks to broccoli leaves to apple peels - minimizing kitchen waste.
Chard stalks: grilled, dressed, and served as a side dish.
Most underutilized vegetable part: Broccoli stems!
- Why You Shouldn't Throw Away Cauliflower Leaves | Kitchn:
Cauliflower: Do not throw away the leaves. Save them.
Throw them in a bowl or plastic bag with some oil and spices. I can’t say enough about dill and garlic powder.
Place the oiled leaves in a single layer on a baking sheet and roast in a 200C/400°F oven until they darken and get crispy, about 15 minutes.
By Hugh Fearnley-Whittingstall.
Hugh joined The River Café in London, where he worked as a sous chef.
He established the original River Cottage Headquarters near Bridport in Dorset in 2004, moving it to Park Farm on the Devon and Dorset border.
By limiting his food intake on fast days to a 250-calorie breakfast and a 350-calorie supper, he lost 3.6kg/8lb in just six days of fasting.
Ingredients
20g butter, or 20ml rapeseed or sunflower oil
1 onion, diced
3 garlic clove, finely chopped
500-600g broccoli stems, cauliflower stems and outer leaves and/or cabbage stalks and outer leaves, roughly chopped (I running the broccoli stalks through the shredding blade of a food processor with small carrot)
1.0 litres chicken or vegetable stock or water
50g crème fraîche, plus extra to serve (optional)
Extra virgin rapeseed or olive oil, to finish
1 large potato, peeled if desired and cut into 3-cm pieces.
1 bay leaf
Salt and freshly ground pepper
Seasoning to enhance the flavour (optional):
1 tsp oregano
1/2 tsp parsley
1 tsp sage
1/4 tsp ginger
Method
Melt the butter or heat the oil in a saucepan over a medium-low heat, then add the onion, bay leaf and a pinch of salt.
Sauté until the onion is softened, but don’t let it take on any colour.
This should take about 10 minutes.
Add the garlic and stir for 1 minute.
Add the stems…the broccoli - sauté until the broccoli is softened.
Add the potato, stock and salt.
Bring to a boil over high heat and then lower to a simmer.
Cook partially covered until potatoes and broccoli stalks are tender, about 20 minutes.
Puree soup with an immersion blender or in batches in a blender.
Taste for seasoning.
- How to Cook with Broccoli Stalks - Broccoli Stem and Radish Slaw:
- Eating It All: From Stalk to Leaves | Kitchn:
- Tara Duggan on Root-to-Stalk Cooking:
Her recipes use every possible part of the vegetable, from corn husks to broccoli leaves to apple peels - minimizing kitchen waste.
Chard stalks: grilled, dressed, and served as a side dish.
Most underutilized vegetable part: Broccoli stems!
- Why You Shouldn't Throw Away Cauliflower Leaves | Kitchn:
Cauliflower: Do not throw away the leaves. Save them.
Throw them in a bowl or plastic bag with some oil and spices. I can’t say enough about dill and garlic powder.
Place the oiled leaves in a single layer on a baking sheet and roast in a 200C/400°F oven until they darken and get crispy, about 15 minutes.
Wednesday 1 March 2017
Roasted Kalettes Sprouts.
Move over kale - we're all eating 'kalettes' now!
Kalettes are a brand-new vegetable.
A British-bred cross between Brussels sprouts and kale with the best flavors of kale and brussels sprouts.
Kalettes, like other cruciferous vegetables, are rich sources of nutrients, particularly Vitamin K, C, folate, fibre and carotenoids.
These vegetables also contain chemicals which when broken down during cooking and digestion have been linked to anti-cancer properties in animal studies, although we are still not clear about this effect in humans.
They're best cooked until the outsides are crisp, but tender inside.
- blanching kalettes for four minutes in boiling water before draining well and frying.
- they work well with olive oil in pasta dishes.
1 tablespoon of extra virgin olive oil, plus more to toss
Kosher salt
Freshly ground black pepper
couple of cloves of finely chopped garlic - optional
red pepper flakes - optional
Preheat oven to 200C/400F.
Combine Kalettes, oil, salt and pepper in a large bowl or plastic bag.
Spread in an even layer on a large, rimmed baking sheet.
And roast, stirring once or twice, until deep golden brown, crisp outside and tender inside.
- 10 to 15 minutes.
The leaves that are loose will be especially brown and crispy.
Transfer to a bowl and serve.
Verdict: delicious!
Thursday 2 February 2017
Fennel and potato salad, roasted leeks and crispy chickpeas.
Ingredients
440 g tin chickpeas, rinsed, drained and dried
juice and finely grated rind of 1 lemon
1 tsp sumac
2 tbsp extra–virgin olive oil
salt and black pepper
2 slim leeks (see Note), white and pale green part only
3 cloves garlic, unpeeled, halved
280 g (4 small) kipfler potatoes, scrubbed, halved lengthways
1 baby fennel, fronds reserved
4 cups picked watercress
Instructions
Preheat the oven to 200ºC. Combine half the chickpeas, lemon rind, ½ teaspoon of sumac and 2 teaspoons of olive oil. Season to taste and toss until evenly coated. Spread on an oven tray lined with baking paper. Wrap the garlic cloves in foil and place on the oven tray, along with the leeks. Transfer the ingredients to the oven and roast for 20–25 minutes until the chickpeas are golden and crisp and the leek and garlic are soft and tender. Remove from the oven, unwrap the garlic and set aside to cool for a few minutes.
Meanwhile, bring a saucepan of salted water to the boil. Add the potato and boil gently for 14–16 minutes until tender. Drain well and allow to cool for a few minutes.
For the dressing, mash the roast garlic with a fork into a paste. Add 1½ tablespoons of olive oil, 1 tablespoon of lemon juice and ½ teaspoon of sumac. Season to taste, mix until well combined and emulsified.
When the leeks are cool enough to handle pull away the tough outer layers and slice into 2 cm-thick rounds. Finely slice the fennel and place in a bowl with the watercress. Add enough dressing to lightly coat. Divide watercress between plates then arrange the potato, raw chickpeas and cooked chickpeas on top. Drizzle with the remaining dressing, serve immediately.
Note:
- Slim leeks are regular length but only about 5 cm in diameter.
If unavailable you can use normal leeks but they will take an extra 5–10 minutes in the oven.
440 g tin chickpeas, rinsed, drained and dried
juice and finely grated rind of 1 lemon
1 tsp sumac
2 tbsp extra–virgin olive oil
salt and black pepper
2 slim leeks (see Note), white and pale green part only
3 cloves garlic, unpeeled, halved
280 g (4 small) kipfler potatoes, scrubbed, halved lengthways
1 baby fennel, fronds reserved
4 cups picked watercress
Instructions
Preheat the oven to 200ºC. Combine half the chickpeas, lemon rind, ½ teaspoon of sumac and 2 teaspoons of olive oil. Season to taste and toss until evenly coated. Spread on an oven tray lined with baking paper. Wrap the garlic cloves in foil and place on the oven tray, along with the leeks. Transfer the ingredients to the oven and roast for 20–25 minutes until the chickpeas are golden and crisp and the leek and garlic are soft and tender. Remove from the oven, unwrap the garlic and set aside to cool for a few minutes.
Meanwhile, bring a saucepan of salted water to the boil. Add the potato and boil gently for 14–16 minutes until tender. Drain well and allow to cool for a few minutes.
For the dressing, mash the roast garlic with a fork into a paste. Add 1½ tablespoons of olive oil, 1 tablespoon of lemon juice and ½ teaspoon of sumac. Season to taste, mix until well combined and emulsified.
When the leeks are cool enough to handle pull away the tough outer layers and slice into 2 cm-thick rounds. Finely slice the fennel and place in a bowl with the watercress. Add enough dressing to lightly coat. Divide watercress between plates then arrange the potato, raw chickpeas and cooked chickpeas on top. Drizzle with the remaining dressing, serve immediately.
Note:
- Slim leeks are regular length but only about 5 cm in diameter.
If unavailable you can use normal leeks but they will take an extra 5–10 minutes in the oven.
Skinny eggplant ‘lasagne’.
An excellent low-cal, low-carb Mediterranean-style vegetarian meal for anyone missing pasta.
Ingredients
50 g raw spinach (or defrosted frozen spinach), chopped
50 g parmesan, grated
100 g cottage cheese (or ricotta, but note it has more calories and less protein)
½ red capsicum, deseeded and finely chopped
200 g mushrooms, chopped
1 fat garlic clove, crushed
2 tsp dried oregano
1 tsp dried basil
300 ml passata
1 tbsp olive oil
200 g eggplant, sliced lengthwise in ½ cm strips
12 cherry tomatoes, halved, or 6 larger tomatoes, chopped
50 g cheddar, grated
Instructions
Preheat the oven to 200°C. Finely chop the spinach and mix it with the parmesan and cottage cheese in a bowl, and season to taste. Place the chopped capsicum and mushrooms in a separate bowl along with the garlic, herbs, passata and olive oil. Season well.
Spread half of the veg mixture over the bottom of a rectangular ovenproof dish or tin, followed by alternating layers of sliced eggplant and the cheese and spinach mix. The last layer should be eggplant.
Pour the rest of the veg mixture over the top and dot with the cherry tomatoes. Cover the dish with foil and bake it for approximately 30 minutes or until the eggplant feels soft and thoroughly cooked. Remove the foil and sprinkle grated cheddar over the top of the lasagne. Put it back in the oven for another 10–15 minutes or until the cheese has melted and browned. Serve with a crunchy green salad.
Note
- You could add Quorn or minced meat to the tomato mix if desired.
- if using fan-forced (convection), reduce the temperature by 20˚C.
Ingredients
50 g raw spinach (or defrosted frozen spinach), chopped
50 g parmesan, grated
100 g cottage cheese (or ricotta, but note it has more calories and less protein)
½ red capsicum, deseeded and finely chopped
200 g mushrooms, chopped
1 fat garlic clove, crushed
2 tsp dried oregano
1 tsp dried basil
300 ml passata
1 tbsp olive oil
200 g eggplant, sliced lengthwise in ½ cm strips
12 cherry tomatoes, halved, or 6 larger tomatoes, chopped
50 g cheddar, grated
Instructions
Preheat the oven to 200°C. Finely chop the spinach and mix it with the parmesan and cottage cheese in a bowl, and season to taste. Place the chopped capsicum and mushrooms in a separate bowl along with the garlic, herbs, passata and olive oil. Season well.
Spread half of the veg mixture over the bottom of a rectangular ovenproof dish or tin, followed by alternating layers of sliced eggplant and the cheese and spinach mix. The last layer should be eggplant.
Pour the rest of the veg mixture over the top and dot with the cherry tomatoes. Cover the dish with foil and bake it for approximately 30 minutes or until the eggplant feels soft and thoroughly cooked. Remove the foil and sprinkle grated cheddar over the top of the lasagne. Put it back in the oven for another 10–15 minutes or until the cheese has melted and browned. Serve with a crunchy green salad.
Note
- You could add Quorn or minced meat to the tomato mix if desired.
- if using fan-forced (convection), reduce the temperature by 20˚C.
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