Fats

We tend to think of oils and fats as being our enemies when we are trying to lose weight, but in fact, they are not. Without ingested fats we would be unable to absorb and utilize the fat-soluble vitamins A, D, E and K.

Some fatty acids (Omega-3 from oily fish and Omega-6 found in vegetable oils such as sunflower oil) are known as essential fatty acids. Our bodies cannot produce these fatty acids, and so they need to be sourced from the foods we eat. Without fats and oils in our systems, our hair and skin become dry; the protective myelin sheath around each nerve becomes thin; and the individual cells in all the body systems cannot absorb nutrients effectively.

Most food products carry a label showing nutritional information - energy, protein, fibre, fats, carbohydrates, etc - and some of these labels break down the types of fat so that you can see exactly what you are eating. If the label only gives one figure for fats, then as a rule-of-thumb you can halve that figure to find out the saturated fat content. This is not always accurate, but it gives you a starting point.

Saturated fats come from products derived from animals - meats, poultry, fish, eggs, dairy - as well as palm oil and coconut oil (these are the only vegetable oils that contain saturated fats). Excessive saturated fats, and trans-fatty acids, are believed to increase the risk of cardiovascular disease. For this reason alone, we should restrict how much of them we consume. Skinless turkey breast has the lowest level of saturated fat (2%), minced beef and lamb have far higher levels (27%), lean pork is somewhere in the middle at 10%. But there is nothing wrong with having the occasional piece of steak (lean beef has 13% saturated fat).

Mono-unsaturated and poly-unsaturated fatty acids are said to reduce the 'bad' cholesterol. Oils high in mono-unsaturated fats are good for cooking because they develop fewer free radicals when they are heated. Olive and rapeseed oils are highest in mono-unsaturated fats, so use them for cooking – but not at very high temperatures.

Poly-unsaturated fats (the Omegas) are involved in regulating blood pressure, blood clotting and immune responses. Try to eat cold water fish at least twice a week (tuna, herring, sardines, salmon).
Poly-unsaturated fats - specifically Omega-6 - are essential for growth, cell structure and a healthy immune system. Omega-6 fatty acids are present in sunflower oil and corn oil.

Friendly oils and fats are found in fish, nuts and avocados. Soft margarines, as well as the obvious butter, cream, cream cheese, mayo, salad dressings, pastries, cakes and biscuits all contain a lot of fats - most of them the saturated variety to be limited or avoided altogether.

The recommended daily intake for fats and oils is a maximum of 6 teaspoons per day.

Scottish style hake : Wk56/5

Serves 4 : Very easy : Quick

Ingredients
8 hake ‘medallions’
1 egg white, beaten
½ cup rolled oats
½ cup fresh breadcrumbs
¼ cup grated parmesan cheese
2 Tblsp chopped parsley

3 large carrots, julienne
2 – 3 stalks celery, julienne
8 baby corn, quartered lengthways
150gm green beans, halved

Method
Heat the oven to 190ºC.
Spray a baking sheet with non-stick cooking spray.

Mix the oats, breadcrumbs, parsley and parmesan in a shallow dish.
Roll the medallions in the beaten egg white and then in the oat mix.
Place on the prepared baking sheet.
Bake for 15 minutes or until the fish flakes easily.

Combine the prepared vegetables and steam until tender.

Make a bed of vegetables on each of four dinner plates.
Top with 2 medallions per person.

Link to .pdf file for Week 57

Go here for the recipes and shopping list for Week 57.

Oh, and by the way, I've updated the recipe collections - link buttons to the right of the screen.

Piquant chicken : Wk56/4

Serves 4 : Very easy : Quick

Ingredients
8 skinless chicken thighs
1 onion, chopped
1 – 2 garlic cloves, crushed
2 sticks celery, sliced
2 large carrots, sliced
1 red pepper, sliced
2 large tomatoes, chopped
1 Tblsp tomato paste
2 Tblsp chopped fresh basil
125ml strong chicken stock

1 scant Tblsp cornflour mixed with 125ml water

Method
Spray a large lidded pan with non-stick cooking spray.
Dry fry the chicken pieces until browned all over.
Remove chicken from the pan.
Dry fry the onion and garlic over a medium heat for about 5 minutes.
Put the chicken back in the pan.
Tip the remaining ingredients (except the cornflour) over the chicken.
Cover and simmer for 30 minutes, or until the chicken is cooked through.

Remove the lid and add the cornflour paste.
Stirring all the time, bring to a boil.
Reduce the heat to medium and allow the sauce to thicken.

Make a bed of vegetables and sauce on each of four dinner plates.
Set 2 chicken thighs on top and garnish with more basil or chopped parsley.

Serve with rice, mashed potatoes or crusty bread as desired.

Protein 3 – Pulses, nuts and seeds

Pulses - peas, beans and lentils - are an inexpensive protein option. They are low in saturated fat and cholesterol free, plus they are a good source of fibre. Due to this, they are believed to help reduce blood cholesterol. They also have a very low GI, so they keep you feeling fuller for longer. Winners all round!

Some pulses are available precooked and tinned, e.g. chickpeas, lentils, butter beans, cannellini beans. These need to be thoroughly rinsed and drained before being eaten (to get rid of the excess starch and added salt). All pulses are available dried, but (apart from split peas and lentils) they all need to be soaked overnight before being cooked. And some of them can take an hour to cook. At the beginning of winter, I always buy in a large supply of dried pulses. I soak them, cook them and then flash-freeze them. I love the convenience of frozen, and they are so handy for adding to soups, stews and casseroles. If you want to do this, allow yourself plenty of time. And freezer space - you'll need to freeze the cooked beans on a baking tin or tea tray - whatever will fit in your freezer. Once frozen, pour into zip bags before returning to the freezer for storage. Do NOT add salt to the cooking water, as this makes them tough.

Of the pulses, soya beans have the highest percentage protein (14%), then aduki beans (9.3%) followed by pinto beans (8.9%), lentils (8.8%) and kidney beans ((8.4%). Chickpeas - my personal favourite - have 7.7% protein.

Nuts and seeds are great for snacking, sprinkled on cereal or added to a salad. They are nutritious, high in fibre, a good protein source and low in saturated fats. They are, however, high in kcals / kjoules and total fats. Sunflower and pumpkin seeds are the best seed choices for protein, and almonds, cashews and Brazils are the best nut choices.

In the case of these protein sources:
1 portion of protein equals:
2 Tblsp of cooked, drained pulses;
OR 1 Tblsp seeds;
OR 1-2 Tblsp nuts.

Aubergine pasta : Wk56/3

Serves 4 : Very easy : Very quick

Ingredients
240gm pasta twirls

1 onion, sliced
1 – 2 cloves garlic, crushed
1 large aubergine, cubed
2 red peppers, sliced
1 x 400gm tin chopped tomatoes
½ tsp salt
Good grind of black pepper
1 Tblsp balsamic vinegar
4 Tblsp chopped basil
1 – 2 tsp sugar (optional)
60gm pecorino cheese, grated

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

Spray a large pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Add the aubergine and cook until it starts to brown and soften, stirring often.
Stir in the peppers, tomatoes, salt, pepper and vinegar.
Simmer, uncovered, for 15 minutes.
Stir through the sugar, if required.

Tip the pasta into the sauce along with the grated pecorino.
Stir well to combine.

Serve with extra grated pecorino if desired.

Crunchy salmon : Wk56/2

Serves 4 : Very easy : Quick

Ingredients
250gm cherry tomatoes
2 Tblsp balsamic vinegar
4 salmon steaks

1 Tblsp soy sauce
1 Tblsp honey
3 Tblsp sesame seeds

480gm new potatoes, halved
1 head broccoli
300gm spinach

Method
Heat the oven to 180ºC.
Line a baking tray with greaseproof paper.

Boil the potatoes in lightly salted water for about 20 minutes.
Drain and keep warm.
Steam the broccoli until tender.
Keep warm.
Wilt the spinach, drain well and keep warm.

Combine the soy sauce and honey.
Brush this over the fish and then roll each fillet in the sesame seeds.
Place the coated fish on the lined baking tray.
Place the tomatoes in an oven proof dish and sprinkle with the vinegar.
Bake the salmon and the tomatoes for 20 minutes, or until the fish flakes easily.

Serve as shown in the photograph.