Mac cheese deluxe : Wk36/2

Serves 4 : Very easy : Quickish

Ingredients
320gm quill pasta or macaroni
2 carrots, chopped
2-3 courgettes, chopped
200gm green beans, chopped
200gm broccoli, stems chopped

200ml fat free milk
1 heaped Tblsp corn flour
400gm can chopped tomatoes
120gm fat reduced cheese, grated
50gm parmesan, coarsely grated
2 Tblsp fresh bread crumbs

Method
Put the pasta and carrots on to cook in plenty of lightly salted boiling water.
After 10 minutes add the rest of the vegetables.
Once the pasta is al dente, drain well and keep warm.

Heat the grill to 250ºC.

Make a white sauce with the milk and corn flour (add a little Dijon mustard, if you like).
Stir through the chopped tomatoes (I puréed mine).
Tip in the grated fat reduced cheese and stir until it melts.
Add back the pasta and veg.
Stir well to combine.

Pile the pasta into an oven-proof dish.
Scatter the breadcrumbs and parmesan over the top.

Place the dish under the grill for about 5 minutes until the parmesan starts to bubble.

I always feel that macaroni cheese needs tomato sauce but the addition of the chopped or puréed tomatoes makes up for no ketchup.

Needed: 40 winks

How do you sleep? or, more to the point, how do you wake up?

Working from home means that I seldom have to leap out of bed in the cold, bleak darkness of dawn; I don’t have to battle with traffic; and my children have all left home, so I don’t have to shake, wake and feed them before they shuffle off to school. I usually wake naturally – alarm clocks ringing put me in a bad mood for the whole day – and spend my first twenty minutes contemplating and planning the day ahead. I am, indeed, fortunate.

How you wake and regain control of your body and mind sets the tone for the next fifteen hours or so.
Most people wake to a jangling alarm clock, fall out of bed and gulp down a couple of cups of coffee before throwing themselves into the car and fighting traffic to get to the office on time. Sudden activity like this, accompanied by caffeine, raises adrenaline levels and blood pressure. This equals stress. Once the adrenaline wears off, you begin to flag, so that by mid-afternoon (or earlier!) all you want is to sleep, but you still have many things to do before bedtime comes around again. Low energy levels leave you feeling irritable, de-motivated and unable to concentrate.

Here are a few tips to ward off daytime sleepiness:

“If music soothes the savage breast “… set your clock radio to a ‘light’ classical music station rather than ‘talk radio’, or get a docking station for your i-pod and use that. And don’t use the snooze button! Classical music does wonders for the brain. You can listen to the news in the car on the way to work.

And, breathe… spend a few minutes taking deep breaths and stretching before you get out of bed.

Let there be light… the hormone melatonin (released during the hours of darkness) tells us it is time to sleep. Light stops melatonin, so if you need to get up while there is no natural light, turn on the electric lights as you progress from bedroom to bathroom to kitchen.

Negative ions improve mood. Our modern lifestyle produces a lot of positive ions, so cancel some of those out with running water – stay in the bathroom while you fill the bath, or take a shower.

A bedtime routine helps your body to wind down and prepare to sleep. Try to go to bed (and get up) at the same time each day – even weekends. This helps establish a healthy sleeping pattern, so that after a while you will wake naturally without an alarm.

“To sleep, perchance to dream”… of course, getting enough sleep is vital for mental and physical health. A lot of people run on a sleep deficit – you need between seven and a half and nine hours undisturbed sleep a night. Finish eating and drinking at least two and a half hours before bedtime.

You are what you eat… and you must eat breakfast. You must. Yoghurt, fresh fruit and/or wholewheat products will keep hunger pangs at bay, at least until lunchtime when, by the way, you need to eat again!

zzzzz… Hey! Wake up! You can’t sleep now!

Spiced fish with gingered mash : Wk36/1

Serves 4 : Very easy : Quick

Ingredients
300gm mashing potatoes
200gm butternut
1tsp grated ginger

4 skinless hake fillets (±120gm ea)
2 tsp soft butter
1-2tsp mild curry paste
Grated rind of 1 lemon
1-2 Tblsp fresh coriander, chopped

4 sprigs of coriander to garnish

Method
Heat the oven to 200ºC.

Peel and cut the potatoes and butternut into chunks.
Cook in lightly salted boiling water for 20 minutes, or until soft.
Drain well and mash.
Add the ginger to the mash and mix well.
Keep warm.

Mix the curry paste, lemon rind and coriander into the butter.

Line a baking tray with baking paper.
Lay the fish on the baking tray and spread with the butter mixture.

Bake the fish for 10 minutes or until it flakes easily.
(Frozen fish will take 20-25 minutes.)

Serve 1 fillet per person with the gingered mash and a green vegetable of your choice.
Garnish with sprigs of coriander.

Gone fishing

Fish provides excellent nutrition with a minimum amount of fat. It is a high quality protein which contains all nine essential amino acids, and as much of the B group vitamins as a piece of steak. Fish is also rich in Omega-3 fatty acids, which are anti-inflammatory and anti-cancer, as well as being good for maintaining skin elasticity and healthy connective tissue. Omega-3s have been found to lower the risk of heart attack, lower tri-glycerides and LDL (the ‘bad’) cholesterol, relieve stress and lower blood pressure.

Fish can be split into two categories: fatty and non-fatty.
Fatty fish (e.g. wild salmon, pilchards, anchovies) help to improve blood fluidity.
Non-fatty fish (e.g. hake, kingklip, sole) should be eaten at least twice a week.
Both fatty and non-fatty fish help to alleviate A.D.D., Crohn’s syndrome, rheumatoid arthritis and stress.

Fish caught in deep water are less likely to contain pollutants than those caught in shallower waters close to shore. Predatory fish, such as barracuda and swordfish, may contain toxins, so consumption should be limited to a maximum of 200gms per week for men, and 200gms per month for women and children. (That's still quite a lot of fish!)

Shellfish (prawns, oysters, mussels, crab, etc) and calamari are high in cholesterol so should be avoided if there is a congenital tendency for high LDL cholesterol.

Speedy lamb biryani : Wk35/5

Serves 4 : Very easy : Quick

Ingredients
400gm lean lamb steaks, cut into bite sized pieces
2 Tblsp Patak’s Korma curry paste
½ yellow pepper, sliced
½ green pepper, sliced
200gm rice
40 gm seedless raisins
500ml lamb stock
200gm chopped fresh spinach

Method
Spray a pan with non-stick cooking spray.
Brown the lamb pieces.
Stir through the korma paste.
Add the peppers, rice and raisins and stir well.
Pour in the lamb stock and bring to a boil.
Reduce heat, cover the pan with a lid and simmer for 20 minutes.
(Check there is enough moisture in the pan after 15 minutes – add a little water if it seems a bit dry.)

Pile the chopped spinach into the pan.
Cover again, and continue to simmer until the spinach wilts.

Fold the wilted spinach into the biryani and serve.

Link to .pdf files for Week 36

Go here for the recipes and shopping list for Week 36.

Pasta ai funghi : Wk35/4

Serves 4 : Very easy : Quick

Ingredients
1 large onion, chopped
2 cloves garlic, crushed
500gm button mushrooms, sliced
400gm can chopped tomatoes with basil & oregano
A few fresh basil leaves, chopped
4 Tblsp grated parmesan

240gm pasta twirls

Method
Cook the pasta in plenty of lightly salted boiling water until al dente.
Drain and keep warm.

Spray a pan with non-stick cooking spray.
Dry fry the onion until it softens and starts to brown.
Add the garlic and mushrooms, cook for 5 minutes more, stirring occasionally.
Tip in the tomatoes.
Cover and simmer for 15 minutes.

Serve the ‘ai funghi’ over the pasta, scattered with the chopped basil and cheese, with a salad on the side.

Minerals : Phosphorous

Minerals are organic elements present in soil. Plants absorb the minerals from their growth medium. We need very small amounts of each mineral in our diet, but they are essential to maintain all nerve and muscle function, teeth, bones and body cells. Minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Phosphorous:
Calcification of bones and teeth
Controls acid / base balance in body
Helps with energy production
Necessary for cell structure
Required for transmission of hereditary characteristics

Sources of Phosphorous:
Dairy products
Fruit and vegetables
Meat
Eggs (yolk)
Fish
Nuts
Legumes
Deficiency symptoms:
Arthritis
Mental and physical fatigue
Irregular breathing
Muscle and nerve abnormalities
Rickets

Supplements are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any mineral can have unpleasant side effects. Minerals are insoluble in water.

Braised chicken with beans : Wk35/3

Serves 4 : Very easy : Quick

Ingredients
8 skinless, boneless chicken thighs cut in chunks
1 large onion, sliced
2 cloves garlic, crushed
1 tsp dried thyme
2 x 400gm can cannellini beans, rinsed and drained
1 cup frozen peas
400ml chicken stock
200ml dry white wine
1 Tblsp corn flour
2 Tblsp chopped parsley

Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion and garlic until they start to soften and brown.
Add the chicken chunks and brown all over.

Pour in the chicken stock and the wine.
Bring to the boil and then reduce the heat.
Allow to simmer for 20 minutes, covered.

Tip in the beans and peas.
Mix the corn flour to a smooth paste with a little water.
Pour the paste into the pan, stirring all the time until the sauce thickens.
Cover and simmer for another 5 minutes to heat through.

Serve scattered with the chopped parsley.


The beans supply plenty of starch in this dish so there is no need for potatoes, rice or bread.

 

Salmon with bitter orange sauce : Wk35/2

Serves 4 : Very easy : Quick

Ingredients
4 salmon steaks
480gm new potatoes, halved
400gm mixed baby spinach, watercress and rocket

2 heaped Tblsp bitter marmalade
Juice and shredded rind of 1 orange

Method
Place the potatoes in a pan with plenty of water.
Put the salmon steaks in a steamer over the potatoes.
Cook for 15 – 20 minutes until the potatoes are soft and the fish flakes easily.

Wilt the spinach, watercress and rocket.
Drain and keep warm.

Mix the marmalade, juice and orange rind together.
Warm gently – do not boil.

Serve the salmon beside the potatoes and greens.
Spoon the sauce over the fish.

13 reasons to eat at home

I’m sure I must drive my poor, long suffering husband crazy! He often invites me out for dinner, and my answer is almost invariably no, thank you. Eating in is just so much easier.

1. I plan my meals, so I know how much I can eat come dinner time. I don’t want to pay for an expensive meal – in money and kilojoules – if I need to only eat a light dinner.
2. I know what and how I’m cooking, so no kilojoules / calories are ‘wasted’ or ‘hidden’. Those restaurant sauces are made with cream and butter, and the veg are also likely to be buttered and sweetened.
3. If we eat at home I don’t have to get ‘dressed up’ to go out. Going out involves at least a change of shoes, jacket, handbag etc, plus I’d have to do my hair.
4. We eat healthy sized portions. Restaurant protein portions, as I’ve mentioned before, are more than double what your body needs.
5. We get our recommended fruit and veg intake for the day. Last time we ate out I ordered a steak with vegetables. The vegetables consisted of one very small rocket leaf and chips! And the (lady’s) steak weighed 200gms
6. My meals are freshly prepared. My veg have not been precooked and left sitting in a bain marie for hours.
7. I get to eat dinner before 7:00PM. Much kinder to the digestion and the waist line. Going to bed on a full stomach is likely to cause discomfort and heartburn.
8. We don’t have to wait ages for a waiter to take our order. Admittedly, I’ve chosen our meal beforehand and my husband doesn’t have much of a say… but I gave up asking him what he would like to eat when he kept answering ‘food, please’.
9. Then wait another age while the kitchen prepares the food. There is still a wait while I cook, but I am only cooking one meal and not tending a dozen different orders.
10. I don’t see other plates being delivered that look more interesting than mine. I think all menus should show photographs, so you know what to expect. I have ordered ‘fancy’ – i.e. expensive - salads at several different restaurants and been very disappointed with the actual content, some of them didn’t even contain the ingredients listed on the menu.
11. There is no bill to pay – the food has already been paid for.
12. The wine at home is less than half the restaurant price for the same bottle.
13. There are no parking problems.

 

So I will continue to happily devise new recipes and eat at home.

 

 

Baked bubble and squeak : Wk35/1

Serves 4 : Very easy : Quick

Ingredients
300gm mashing potatoes
250gm butternut

1 onion, chopped
2 carrots, chopped
1 cup frozen peas
1 cup cabbage, shredded
2 Tblsp fresh chopped parsley

70gm pistachio nuts, shelled and chopped
70gm strong cheese, grated

1 head broccoli, broken into florets

Method
Heat the oven to 220ºC.

Peel and chop the potatoes and butternut.
Cook these together in lightly salted boiling water.
Once cooked, drain well and mash.
Set aside.

Boil, steam or microwave the onion, carrots, peas and cabbage.
Once these are tender, drain well and mix into the mash, along with the parsley.
(This mixture needs to be fairly dry. If it looks wet, mix in 50gm fresh breadcrumbs.)

Spray an baking pan with non-stick cooking spray.
(Using a baking tin, rather than an oven-proof dish helps the bottom to brown.)
Pile the mash into the pan and smooth out the top.
Sprinkle the nuts and cheese on top.
Bake at 220ºC for 20 – 25 minutes until the top is nicely browned.

Boil, microwave or steam the broccoli.

Slice the bubble and squeak into 4 and serve with the broccoli.

5 more super foods

Following on from Monday's post, here are 5 more super foods.

Whole grains
Whole grains provide fibre and healthy amounts of the B group vitamins. Fibre slows the digestion of carbohydrates, keeps the blood sugar level stable and binds with dietary cholesterol, helping the body eliminate it. Fibre rich foods are filling, so you tend to eat less. Try couscous, bulgur wheat and quinoa for a change; they are all very quick and easy to prepare.

Pulses
Beans and lentils are high in proteins, fibre and antioxidants. They have a low GI value and keep you feeling full for longer. They also stabilize blood sugar levels.

Olives and olive oil
Olives and olive oil are great sources of monounsaturated fats. Extra virgin olive oil (from the first pressing) has anti-inflammatory properties and decreases ‘bad’ cholesterol. Keep olive oil for salad dressings – don’t cook with it.

Yoghurt
Yoghurt is a good source of protein, Vitamin A and calcium. In addition, yoghurts made with ‘live’ culture are full of probiotics – the friendly bacteria that keep your digestive tract in good working order. Yoghurt has always been one of my favourite foods. I used it a lot whenever my children were not eating well, and I still eat a lot myself. Yoghurt is really delicious and nutritious and very easy to eat and digest. Few of us get the RDA of 1,000mg of calcium – 1,200mg per day if you are over 50. If you are lactose intolerant there are plenty of other sources of calcium (see Wednesday’s post).

Water
Although water is not a food, it is even more vital to health. You can go several days – even weeks – without food (though not without problems!) you can survive only a short time without water. When you feel thirsty, you are already 2% dehydrated and if you lose 20% of your body water, it can prove fatal. 60 – 80% of your total body mass is water. It forms 95% of plasma. Water is needed for growth and repair of the body; it flushes out toxins; it maintains body temperature; it is continually lost through breathing, perspiration and excretion so needs replacing frequently. If you are exercising, remember to drink water before, during and after exercise. Aim for 6-8 glasses a day. I think water should have been number one on my list of super foods, but maybe leaving it until the end means the information will stay with you a little longer.

Harrief chicken stew : Wk34/5

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets, butterflied
1 onion, finely chopped
2 cloves garlic, crushed
400gm tin chopped tomatoes
1 Tblsp harrief paste

A few onion rings to garnish

Method
Spray a pan with non-stick cooking spray.
Dry fry the onion until it starts to soften and go brown.
Add the harrief paste and garlic, cook for 1 minute.
Add the tomatoes and stir to combine.

Lay the chicken pieces in the pan, spooning the sauce over.
Cover the pan and simmer for 20 minutes.

Remove the chicken from the pan and pull into shreds using 2 forks.
Stir the chicken back into the sauce and allow to heat through.

Serve the stew with crusty bread, if desired, and a salad of baby spinach, rocket and watercress.

Harrief paste is made with red peppers and smoked chillies. If you can’t find it, use plain chilli paste and add some chopped red pepper with the tomatoes. If you use chilli paste, start with 1 tsp – add more to your own chilli-tolerance level.

Link to .pdf files for Week 35

Go here for the recipes and shopping list for Week 35.

Honey ginger fish parcels : Wk34/4

Serves 4 : Very easy : Quick

Ingredients
4 skinless fish fillets
2 carrots, julienne
2 red chillies, julienne
4 large spring onions, sliced
1 Tblsp soy sauce
1 Tblsp honey
1 Tsp grated fresh ginger

240gm rice
150gm chopped broccoli

Sprigs of fresh coriander

Method
Heat the oven to 200ºC.

Combine the honey, soy sauce and grated ginger in a small jug.

Lay each fish fillet on a square of baking paper.
Divide the chilli, onion and carrot sticks between the fillets.
Drizzle the honey-ginger dressing over the vegetables.
Fold the paper around each fish bundle to make 4 parcels.

Spray a baking tray with non-stick cooking spray.
Place the fish parcels on the baking tray and bake at 200ºC for 15 mins.

Meanwhile, cook the rice in lightly salted boiling water until tender.
Add the chopped broccoli for the last 5 mins.

Slide the fish and juices onto 4 dinner plates. Garnish with fresh coriander.
Serve with the broccoli rice.

Minerals : Calcium

Minerals are organic elements present in soil. Plants absorb the minerals from their growth medium. We need very small amounts of each mineral in our diet, but they are essential to maintain all nerve and muscle function, teeth, bones and body cells. Minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Calcium:
Strong bones and teeth
Aids in nerve impulse transmission
Required for blood clotting
Helps with iron absorption
Helps prevent osteoporosis

Sources of Calcium:
Dairy products
Green vegetables
Prunes
Nuts and seeds
Figs
Dates
Tinned fish
Meats
Oatmeal
Deficiency symptoms:
Soft bones
Brittle nails
High blood pressure
Muscle cramps
Rickets
Osteoporosis
Increased sensitivity to cold

Supplements are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any mineral can have unpleasant side effects. Minerals are insoluble in water.

Mushroom and chickpea patties : Wk34/3

Serves 4 : Very easy : Quickish

Ingredients
250gm black mushrooms, chopped
2 garlic cloves, crushed
1 onion, finely chopped
1 Tblsp mild curry paste
400gm tin chickpeas, rinsed, drained and crushed
Juice and grated rind of 1 lemon
1 small egg, beaten
½ cup fat free natural yoghurt
½ tsp ground cumin

Method
Mix the yoghurt, lemon juice and cumin together and set aside.

Spray a large frying pan with non-stick cooking spray.
Dry fry the onions until they start to soften.
Add the garlic and curry paste and stir well.
Tip in the mushrooms and continue cooking until the mixture looks dry.

Combine the mushrooms with the crushed chickpeas adding the lemon rind.
Add the beaten egg a little at a time until the mixture holds its shape.
Form into 8 patties. (If you have time, rest the patties in the fridge for 30 mins.)

Fry the patties in a little oil until they are browned and heated through.

Serve the patties, 2 per person, on toasted whole wheat rolls if desired.
(Use the yoghurt dressing as a spread)
Accompany with a fresh salad.

Courgelloni : Wk34/2

Serves 4 : Very easy : Fairly quick

Ingredients
20 cannelloni tubes
1 onion, finely chopped
2 garlic cloves, crushed
4 courgettes, grated
±200gm butternut, grated
250gm ricotta cheese
Grated rind of 1 lemon
700gm tomato pasta sauce

Rocket salad leaves

Method
Heat the oven to 200ºC.

Spray a pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Stir in the grated courgettes and butternut.
Cook until the vegetables are soft.
Remove from the heat.

Stir the lemon rind and half the ricotta through the vegetables.
Stuff this mixture into the cannelloni shells.

Spray a baking dish with non-stick cooking spray.
(The dish should be just large enough to fit all the cannelloni tubes in a single layer.)
Pour ½ the pasta sauce into the dish.
Lay the filled cannelloni tubes on the sauce.
Pour over the remaining sauce.
Top with the rest of the ricotta.

Bake at 200ºC for 25 minutes.
Serve with baby rocket on the side.

5 Super foods

When you eat a varied selection of foods from all the food groups you get visual pleasure, hunger satisfaction and far more than you could ever get from vitamin pills and supplements.

Fruits
Blueberries, raspberries and strawberries are packed with antioxidants and phytochemicals which help the brain to manufacture dopamine – the feel good hormone. Apples are high in antioxidants to protect us against free radicals; they also contain lots of fibre, especially the skin. Apples are said to reduce the risk of diabetes, some cancers, asthma and heart disease. Oranges are probably the best source of Vitamin C – also rich in antioxidants.

Tomatoes
Tomatoes, specially when cooked, contain lycopene, which is said to prevent prostate and breast cancers. We eat a lot of tomatoes all the time and my husband finds that this prevents his legs from getting dry and itchy in winter.

Nuts and seeds
Walnuts and almonds are anti-inflammatory. Sunflower seeds, almonds and brazil nuts are rich in protein. Most nuts and seeds contain Vitamin A, all the Bs, C and E and most minerals. All contain zero cholesterol and are rich in unsaturated fats.

Fish
Fish, such as salmon and mackerel, contain high levels of Omega 3 fatty acids, which help keep the heart in good condition and encourage muscle recovery after exercise. Your body will store less fat when there are Omega 3s available, also the fat you store will be more easily converted to energy.

Vegetables
We should all be eating 5-8 servings of fruit and vegetables every single day. Preferably 8 servings.
Broccoli features high on the list of super foods, but other cruciferous veg are good, too, so have some cauliflower, cabbage, Brussels sprouts, spinach or kale. They all contain cancer fighting chemicals. Dark green leafy veg contain carotenoids which boost the immune system and protect us from harmful ultraviolet rays. Asparagus, carrots, green beans, romaine lettuce green peas and sweet peppers are great sources of Vitamin A and all the Bs, C and minerals.

Come back on Friday for another 5 super foods to boost your health.

Chicken, peas and bacon : Wk34/1

Serves 4 : Very easy : Quick

Ingredients
450gm mashing potatoes
8 skinless, boneless chicken thighs
4 rashers, lean bacon, cut in matchsticks
1 clove garlic, crushed
8 large spring onions, sliced
250gm frozen peas
150gm mushrooms, chopped
300ml chicken stock
150ml dry white wine
1 Tblsp corn flour
1 Gem lettuce, roughly chopped

Method
Cook the potatoes in lightly salted boiling water until soft.
Drain and mash well.
Keep warm.

Spray a pan with non-stick cooking spray.
Dry fry the bacon and the chicken thighs, browning and sealing the chicken.

Add the onion and garlic and stir.
Pour in the stock and mushrooms.
Cover and simmer for 20 minutes.
Add the peas and lettuce and simmer for a further 5 minutes.

Mix the corn flour to a paste with the wine.
Add this to the pan and stir while the sauce thickens.

Serve the chicken with the mashed potatoes.

Protein as building blocks

Tissues – e.g. skin, hair, nails, muscles, organs, bones – are made up of cell structures. Each cell is surrounded by a membrane, made up of protein. If protein is lacking in the diet, then cellular structure (and therefore, tissues) cannot be maintained. New cells are produced all the time, so a constant source of protein is required. Each cell contains RNA and DNA; these are both made up of protein and are essential for cell division.

The protein we eat is made up of amino acids. There are about twenty five amino acids that the body requires to run smoothly. At least seven of these are termed essential amino acids; the body cannot synthesize them, so they need to be present in the food we eat. Complete protein – protein from animal sources, soya and quinoa – contains all the essential amino acids. The body is able to synthesize hundreds of different proteins – e.g. hormones and enzymes – for different functions, by combining the amino acids that we ingest.

Growing children, pregnant women, the sick and the elderly all need a little extra protein, but remember that our daily protein requirements are quite low. Calculate your needs like this:

• Body weight x 0.8 = no. of grams of protein food required per day for health

So if you weigh 62 kg, you only need 50gms of protein food a day – a lot less than you are currently consuming, even if you are vegetarian.

Cauliflower and butternut curry : Wk33/5

Serves 4 : Very easy : Quick

Ingredients
6 hard boiled eggs
1 onion, finely chopped
1 chilli, deseeded and finely chopped (optional)
1 tsp grated ginger
2 garlic cloves, crushed
2 Tblsp curry paste
1 med.butternut, cubed
1 cauliflower, broken into florets
1 x ±400gm can cannellini beans, rinsed and drained
1 x ±400gm can cherry tomatoes
2 Tblsp chopped coriander
2 Tblsp flaked almonds

Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion for about 5 minutes until it begins to soften, then add the chilli, ginger and garlic.
Add the curry paste, butternut and cauli.
Stir everything round so that the vegetables get a curry coating.
Pour in the tomatoes and coriander and stir well.
Simmer, half covered, for 20 minutes, stirring occasionally.
Add the beans and stir.
Nestle the halved eggs in the sauce and simmer for another 5 minutes.

Serve garnished with flaked almonds, with poppadums on the side if desired.

Link to .pdf files for Week 34

Go here for the recipes and shopping list for Week 34.

Salmon parcels with horseradish : Wk33/4

Serves 4 : Very easy : Quick

Ingredients
480gm new potatoes
250gm green beans
250gm broccoli florets

4 salmon steaks
4tsp horseradish sauce
Freshly ground black pepper

Lemon slices
Extra horseradish to serve.

Method
Heat the oven to 200ºC.

Cook the new potatoes, in their skins, in lightly salted boiling water.
Steam, microwave or boil the green beans and broccoli.
Drain the vegetables and keep warm.

Place each salmon steak on a piece of baking paper about 30cm x 50cm.
Spread 1 tsp horseradish on each steak and give a grind of black pepper.
Top with a slice of lemon.
Fold each sheet of baking paper over the fish to make 4 parcels.
Place the parcels on a baking tray.
Bake the salmon at 200ºC for 15 minutes, or until the flesh flakes easily.

Serve the salmon with fresh slices of lemon and another spoonful of horseradish.

Vitamin P : Bioflavonoids

Vitamin P is a water-soluble vitamin. Bioflavonoids work well in conjunction with Vitamin C and calcium, and enhance the effects of Vitamin C. Bioflavonoids are ubiquitous in all plants.

Functions
Vitamin P:
Antioxidant
Fights cancer
Prevents heart disease
Aids in pain relief
Anti-inflammatory
Anti-microbial
Anti-allergic
Aids in the treatment of oral herpes
Maintains capillary walls

Sources of Vitamin P:
Peppers
Grapes
Onions
Garlic
Blue and red berries
Cherries
Apricots
Apples
Green and black teas
Soya beans
Citrus pith
Dark chocolate

Deficiency symptoms:
Easy bruising
Broken capillaries
Varicose veins
Bleeding gums
Ulcers
Dizziness

Bioflavonoids are not true Vitamins, but are sometimes referred to as such for ease of classification. Supplemental bioflavonoids are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.

Turmeric chicken : Wk33/3

Serves 4 : Very easy : Quick

Ingredients
240gm rice
4 (±450gm) skinless chicken breast fillets
1 large onion, chopped
2 cloves garlic, crushed
1 tsp ground turmeric
250ml chicken stock
125ml dry sherry
1 ½ tsp dried thyme
50gm seedless raisins

30gms pine nuts
Chopped parsley to garnish

Method
Cook the rice in lightly salted boiling water until tender.
Drain and keep warm.

Spray a large lidded frying pan with non-stick cooking spray.
Toss the pine nuts into the pan and dry fry until they are golden.
Remove from pan and set aside.

Cut the chicken into bite sized pieces.

Gently dry fry the onion and garlic for about 5 minutes, until the onion starts to soften.
Add the turmeric, and cook for another minute while stirring.
Tip in the chicken and continue to stir fry until the meat is sealed.
Pour in the sherry, and allow to sizzle until it has almost evaporated.

Add the stock, thyme and raisins.
Cover and simmer for 20 minutes.
Serve the chicken beside the rice.
Garnish with the pine nuts and parsley.

Spaghetti Lazio : Wk33/2

Serves 4 : Very easy : Quick

Ingredients
240gm spaghetti

6 rashers lean bacon, snipped into matchsticks
1 x ±400gm braai relish
1-2 chillies, finely chopped

4 Tblsp chopped parsley
4 Tblsp grated parmesan

Method

Cook the spaghetti according to the packet directions.
Drain and keep warm.
Spray a saucepan with non-stick cooking spray.
Dry fry the bacon and chillies for 3 minutes.
Add the braai relish.
Allow to simmer for 5 minutes.

Serve the sauce over the pasta.
Garnish with parmesan and parsley.

‘Braai relish’ is a uniquely South African product. It is basically chopped tomatoes and onions with some added herbs. If you can’t find it anywhere, use chopped tomatoes and onions and add a level tsp each of dried oregano and dried basil.

Colds and ‘flu

… or rather, in my case, bronchitis and sinusitis. For a long time now, I have managed to avoid the annual attack of colds and ‘flu, bronchitis, sinusitis and general upper respiratory tract infections. Not this year! It started back in April. I was so sick that I even went to the doctor. He prescribed antibiotics, sinus tabs and cough mixture. I seemed to improve for about ten days or so, but then it started again. Back to the doctor. More pills and potions. Again, an improvement. For a while.

This time I think I will let it clear itself, unaided by modern medicine. My personal prescription? Vitamin C, zinc and Echinacea drops, lots of liquids and homemade chicken soup. Homemade soup seems to have something extra when compared to the commercial stuff; or maybe it’s just that it contains no preservatives or colourants. What you get is pure goodness. Here’s my recipe.

Start off with 500gm of mixed, chopped soup veg; celery, carrots, green beans, turnip, parsnip, butternut, onion, whatever you have. Plus a good handful of roughly chopped parsley. Garlic and ginger are good, too, if you like them. Stick everything in a 5 – 6 litre saucepan.
Drop in a chicken carcass, if you have one (the bones really make the best stock), and 2 - 3 good handfuls of pearl barley (you can also add the same quantity of lentils and split peas, if you like). Chop and add 200 – 300 gm chicken meat (cooked or raw, doesn’t matter, but no skin or fatty bits).
Pour in sufficient water to cover. Bring to the boil, then reduce to a simmer and go put your feet up. You can leave it to do its own thing now, for at least 40 minutes (longer won’t hurt it in the least).

When you think of it, fish out the chicken carcass and any little bones that have separated off.
Blitz the soup a bit, if you like. Add a bit more water if needed. Season lightly, and eat.

With a recipe as delicious as this, why wait to be sick?

Lemon hake and soy potato mash : Wk33/1

Serves 4 : Very easy : Quick

Ingredients
240gm mashing potatoes
240gm frozen soybeans
100ml fat free milk
2 Tblsp chopped parsley
1 Tblsp lemon juice

200gm cherry tomatoes
2 cups frozen peas

4 fillets hake, skinless
Fish seasoning

To garnish:
Zest from 1 lemon
2 Tblsp chopped parsley

Method
Peel the potatoes and cook in lightly salted boiling water until tender.
Add the soybeans and cook for a further 5 minutes.
Drain.
Mash roughly, adding the parsley, milk and lemon juice.
Keep warm.

Steam, boil or microwave the frozen peas.
Drain and keep warm.

Spray a large frying pan with non-stick cooking spray.
Toss in the tomatoes and allow them to heat through and become soft.

Sprinkle the fish seasoning over the hake.
Dry fry the hake in the same pan as the tomatoes, turning after 5-7 minutes or so.
Cook for a further 5 minutes, or until the fish flakes easily.

Serve the fillets alongside the vegetables.
Garnish with lemon zest and parsley.

Eating Together

 

Here is a guest post from my daughter, Helen. She lives in England with her husband and their two beautiful, bright little girls aged two and a half and four and a half. She knows all the ins and outs of raising a healthy, happy family in this fast-paced modern world. I hope she will guest again soon. Thanks, Helen.

 

We all have images that we can remember about the kind of food we ate as children, where we used to sit and who sat with us.

 

I am very lucky to have memories of eating together as a family, around a dining table with freshly prepared, home-cooked food – and not just on special occasions, but everyday. When I talk to other people about their childhood memories of food and mealtimes, there is a mixed bag – some are as fortunate as I was and have the same recollections, while others, whom I would consider less fortunate, remember eating on their own, or in front of the TV with a TV-dinner or a take-away.

 

Without exception, it is the children who ate pre-prepared meals without the social aspect of dining together, who have grown up into adults who can’t cook, who eat on the run and are generally less concerned about what they put into their bodies.

 

Families these days live very separate lives – parents are working and children have very busy lives of their own – often involving the fetching and carrying services of one or both parents – so preparing a meal and eating together can seem a difficult thing to fit in. But here is a challenge to change just one thing:

• If you rarely eat together, plan one day a week where you can all sit down together – and do it
• If you rarely cook a meal, plan one meal that you prepare from scratch, choose a simple recipe and give it a go
• If you find yourself preparing several different meals because of fussy children (or spouses), prepare one meal that everyone will eat (like spaghetti bolognaise, macaroni cheese), get the kids involved too  – making a salad to go along side or garlic bread, and then eat it together
• Keep the television off and encourage your children to talk about their day

 By setting the scene and getting your children involved in the preparation and cooking of meals, as well as the social aspect of dining together, you are not only giving them a healthy start, you are giving them a life skill that they will appreciate for years to come – even if they don’t like to be told to keep their elbows off the table now!

Vegetarian shepherd’s pie : Wk32/5

Serves 4 : Very easy : Takes a little longer

Ingredients
400gm potatoes
1 onion, thinly sliced
4 stalks celery, finely sliced
2 cloves garlic, crushed
3 carrots, diced
100gm mushrooms, sliced
3 courgettes, diced
100gm green beans, chopped
150gm whole brown lentils
650ml vegetable stock
1 tsp dried thyme
3 Tblsp tomato paste
4 Tblsp grated mature cheese
Fresh chopped parsley

Method
Heat the oven to 200ºc.

Boil the potatoes in lightly salted boiling water until soft.
Drain well and mash.

Spray a saucepan with non-stick cooking spray.
Dry fry the onion, celery and garlic until they start to soften.
Add the carrots, mushrooms, courgettes and green beans.
Pour in the stock and the lentils.
Add the thyme and stir.
Cover with a lid and allow to simmer for 30 minutes, or until the lentils are really well cooked.
Stir through the tomato paste.

Spray a casserole dish (or 4 individual dishes) with non-stick cooking spray.
Pour the vegetable mix into the casserole dish(es) and top with the mash.
Sprinkle the cheese over the potato.

Bake at 200ºc for 15 minutes until the top is golden.
Garnish with fresh chopped parsley.

If you use red (split) lentils, the cooking time can be shortened by about 10 minutes.
I used beef stock powder instead of veg stock powder for a very meaty flavour.

Link to .pdf files for Week 33

Go here for the recipes and shopping list for Week 33.

Brandied chicken and asparagus : Wk32/4

Serves 4 : Very easy : Quick

Ingredients
240gm rice
1 cup frozen peas

1 onion, thinly sliced
2 stalks celery, thinly sliced
8 (±350gm) boneless, skinless chicken thighs, halved
¼ cup brandy

350ml chicken stock
1 Tblsp corn flour

1 x ±400gm tin asparagus salad cuts, drained
1 – 2 tsp dried tarragon
4 Tblsp fat free natural yoghurt

Method
Cook the rice in lightly salted boiling water until soft, adding the peas for the last 5 minutes.
Drain and keep warm.

Meanwhile, spray a large pan with non-stick cooking spray.
Dry fry the onion and celery until they start to soften.
Add the chicken pieces and brown to seal.
Pour in the brandy, followed after 1 minute by the stock and corn flour.
Stir and allow the sauce to thicken.

Cover with a lid and simmer for 10-15 minutes until the chicken is cooked through.
Add the asparagus and tarragon.
Gently stir through the yoghurt.

Serve the chicken with the rice and peas, with a salad on the side if desired.

Recipe collections updated

I have just updated the recipe collections, up to and including Week 33.

Vitamin C – Ascorbic acid

 

Ascorbic acid is a water-soluble vitamin. Vitamin C works best in conjunction with bioflavonoids, calcium, iron and magnesium. The body cannot synthesize Vitamin C, it has to be ingested.

 

Functions
Vitamin C:

• Maintains mental health
• Helps with the production of collagen and elastin
• Prevents thinning of arterial walls
• Anti-oxidant
• Improves glucose tolerance in diabetes
• Boosts the immune system
• Helps with iron absorption
• Speeds healing
• Alleviates stress
• Lowers LDL cholesterol

 Sources of Vitamin C:

Ascorbic acid is found in:

• Citrus fruits
• Guavas
• Berries
• Kiwi fruit
• Cabbage
• Broccoli
• Bell peppers
• Tomatoes
• Watercress

 Deficiency symptoms:

• Anemia
• Recurrent infections
• Bleeding or spongy gums
• Nose bleeds
• Loose teeth
• Poor skin
• Stretch marks
• Slow healing
• Muscular weakness
• Joint pains
• Scurvy

 The need for Vitamin C increases dramatically in times of trauma, infections, strenuous exercise consistently high environmental temperatures or if the person is a smoker. Taking aspirin and Vitamin C together may cause stomach irritation. Antacids, alcohol, antidepressants, birth control pills and steroids deplete Vitamin C.

Butternut and broccoli curry : wk32/3

Serves 4 : Very easy : Quick

Ingredients
1 onion, finely chopped
1 butternut, peeled and cut in chunks
250gm broccoli florets
300ml vegetable stock
1 x ±400gm tin chickpeas, drained and rinsed

1 – 2 Tblsp curry paste
6 cardamom pods, crushed
1 Tblsp mustard seeds
2 stalks lemon grass, bashed

4 poppadums

Method
Spray a pan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the curry paste, cardamom, mustard seeds and lemon grass.
Stir fry until fragrant.

Add the butternut, broccoli and stock.
Cover and simmer for ten minutes.

Add the chickpeas and allow to heat through.

Spoon the curry into bowls and serve with the poppadums.

Cook your poppadums in the microwave – lay them on kitchen paper in a single layer. 4 will take about 1 ½ minutes on high, depending on the power of the oven. Doing them this way saves on fat and dishes.

Xtra crunchy fish sticks : Wk32/2

Serves 4 : Very easy : Quick

Ingredients
4 (±480gm) skinless hake fillets
1 small egg, lightly beaten
75gm dry couscous
75gm dried breadcrumbs

480gm potatoes, peeled and chunked
250gm green beans, topped and tailed
8 courgettes, thickly sliced on the diagonal

Lemon slices or wedges
4 Tblsp Helman’s Low-Fat mayo

Method
Heat the oven to 200ºc.

Mix the breadcrumbs and couscous together.
Cut each fish fillet into sticks.
Dip the fish sticks in the beaten egg and then coat with the breadcrumbs and couscous.
Place the coated fish sticks on a baking sheet and spray with non-stick cooking spray.
Chill for 10 minutes while you:

Boil the potatoes in lightly salted boiling water until soft.
Drain well and mash.
Boil, steam or microwave the beans and courgettes.

Bake the fish for 20 minutes, turning the pieces over after 10 minutes.

Serve the fish sticks with the vegetables, lemon slices and mayo.

Supplements

Supplementation is a very expensive method of nutrition. It can even be dangerous. In spite of what I wrote last Monday about the poor quality of our mass produced foods, your best route to health is still to eat a colourful variety of foods from all the food groups.

 

Supplements – those widely advertised and cleverly marketed little pills that give you everything from A to Z – are all too easy to take. But do the benefits outweigh the negatives?

• Most supplements are artificially produced or extracted.
• Often, they are ‘pre-mixed’ – various vitamins and minerals are combined in one pill or capsule, which doesn’t necessarily suit your particular needs.
• Most supplements, unless they are in ‘time-release’ form, are flushed out of the system very quickly because they are water soluble.
• Any fat-soluble vitamins will be flushed out unless they are ingested with fats.
• Alternatively, fat soluble vitamins can and will accumulate in the adipose layer, and could contribute to health problems at a later stage.
• Where did the vitamins and minerals come from in the first place, and what is now holding them together in pill form?
• Most people buy multi-vitamin and mineral supplements without having a clue what is in them.
• No pill or capsule can provide 100% of your body’s daily requirements for vitamins and minerals.

 If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin or mineral supplementation. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects.

 

No-bake chicken and broccoli pasta : Wk32/1

Serves 4 : Very easy : Quick

Ingredients
240gm pasta twirls

450gm skinless chicken breast fillets, cut to bite sized pieces
1 onion, sliced
200gm broccoli florets
250gm mushrooms, sliced
500ml chicken stock

250ml fat free milk
2 Tblsp corn flour

4 Tblsp grated parmesan

Method
Cook the pasta in lightly salted boiling water.
Drain when al dente, and keep warm.

Spray a large saucepan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the chicken pieces and stir fry until sealed.
Pour in the stock.
Cover and simmer for 10 minutes.

Now add the mushrooms and broccoli.
Simmer for a further 5 minutes.

Mix the corn flour to a paste with the milk.
Add to the pan and allow the sauce to thicken.
Tip the cooked pasta in with the chicken and stir gently to combine.
Allow to reheat through thoroughly.

Serve topped with grated parmesan.