Author: fimacneil

Date Ladoo

Recipe taken from Diabetes Magazine and shared by nutritionist Azmina Govindji. (www.azminanutrition.com)

A vegan recipe

Makes: 10 – Prep time: 20 mins

Per 33g serving:
Carbs: 14g – Cals: 128 – Sugars: 11g – Fat: 6g – Sat Fat: 0.9g – Salt: 0.04g – Protein: 3.2g – Fibre: 2.5g
0 portion of fruit and veg

Ingredients:
30g almonds
30g cornflakes
60g cashew nuts
3 tsp flaxseeds (golden linseeds)
3 tsp sesame seeds
½ tsp cardamom powder (optional)
12 dried dates
1 tsp pistachio nuts, ground

Method:

  1. Toast the almonds in a dry pan for about 5 minutes over a medium heat. Set aside to cool.
  2. Toast the cashew nuts over a medium heat for about 2-3 minutes. Allow to cool.
  3. Grind the cornflakes until they look like breadcrumbs. Transfer to a bowl large enough to hold all the ingredients.
  4. Pulse the toasted almonds in a grinder or food processor until powdery. Do not over blitz as they will turn into almond butter. Add them to the cornflakes.
  5. Roughly chop the toasted cashews and add to the almond and cornflake mix.
  6. Roast the flaxseeds, sesame seeds and cardamom powder for about 30 seconds till they pop. Set aside to cool.
  7. Meanwhile, remove the stones and chop the dates into small pieces. Add to the bowl of roasted nuts.
  8. Pulse or crush the seeds and mix with the date and cashew mixture while the seeds are still warm from grinding.
  9. Work the mixture with your hands until the ingredients are combined. Form into 10 ball shapes.
  10. Dip each ball into the ground pistachios and serve.

A Soup-er Solution

Article courtesy of Diabetes Magazine. (Diabetes.org.uk)

Unlike baking, where you need to follow a recipe, soup is very flexible. And It’s almost impossible to get it wrong. Here are the basics:

  • Stock
    If you don’t have any homemade, look for fresh or liquid versions, they’re usually tastier and less salty than stock cubes. Check the label for salt content and try and go for green traffic lightly as much as possible. If using shop-bought stock cubes, go for reduced or low-salt ones, or try diluting them.
  • The base
    This could be a chopped onion or a carrot and stick of celery. Chop and sauté in a little vegetable oil until soft.
  • The heart
    This could be one ingredient, like tomato, or complementary ingredients, such as pea and mint.
  • Flavouring
    Chilli, ginger and garlic will give an Asian flavour. Curry powder or paste and fresh coriander provide an Indian influence, a teaspoon of pesto gives an Italian twist, while a touch of harissa and a squeeze of lemon delivers Arabic essence.
  • Bulk and add protein
    Throw in a handful of red lentils with the stock to add fibre and thicken the soup. Or try tinned beans, chickpeas or lentils, or shredded leftover chicken. These ingredients are good for your health and won’t affect blood glucose levels too much.
  • Garnish
    Try a swirl of Greek yogurt, a sprinkle of toasted almonds, sunflower or pumpkin seeds, or freshly chopped chives or basil.

Broccoli Salad with Anchovies and a Hen’s Egg

Recipe courtesy of Psychologies Magazine (November 2017) and taken from Grow, Cook, Nourish by Darina Allen.

Any type of broccoli can be used in this salad, which is particularly delicious with Caesar dressing.

Serves: 4

Ingredients:
350g sprouting broccoli florets; 600ml water; 3tsp salt; 2 organic eggs; 12 anchovy fillets

For the Caesar Dressing:
1 x 50g can anchovy fillets, drained; 2 organic egg yolks; 1 garlic cloves, crushed; 2 tbsp freshly squeezed lemon juice; Generous pinch of English mustard powder; ½ tsp salt; ½ – 1 tbsp Worcestershire sauce; ½ – 1 tbsp Tabasco sauce; 175ml sunflower oil; 50ml extra virgin olive oil; 50ml cold water; Sea salt and freshly ground black pepper

Method:

  1. First make the Caesar dressing. It can be made in a food processor but it can also be made quickly by hand. Drain the anchovies and crush them lightly with a fork. Put the fist into a bowl with the egg yolks and add the garlic, lemon juice, mustard powder, salt and Worcestershire and Tabasco sauce.
  2. Whisk together all the ingredients. As you whisk, add the oils – slowly at first, then faster as the emulsion forms. Finally, whisk in the water to make a spreadable consistency. Season to taste. The dressing should be highly flavoured.
  3. Trim the broccoli florets if necessary. Bring the water to the boil and add salt. In another saucepan of boiling water, hard-boil the eggs for 8 minutes. Remove from the water and dip into cold water.
  4. The yolks should still be soft in the centre but firmly set. Peel the eggs when are cool enough to handle. Plunge the broccoli florets into the boiling, well-salted water. Bring back to the boil and cook for 3-4 minutes or until just cooked but still slightly al dente. Drain and refresh under cold water.
  5. To serve, divide the florets between 4 plates making a little stack interleaved with anchovy strips. Drizzle with the dressing and pop half an egg on top. Sprinkle with a little freshly cracked pepper and a few flakes of sea salt.

Roasted Rack of English Lamb

Recipe courtesy of Hello Magazine many years ago.

This is a richly flavoured combination of lean lamb and lightly cooked vegetables.

Serves: 4

Ingredients:
4 racks of lamb each with 3 bones
8 slices of pancetta (Italian streaky bacon)
350g (12oz) new potatoes
1 tbsp olive oil
Salt and pepper
2 plum tomatoes, halved
1 tsp herb-flavoured oil
2 banana (long) shallots, peeled and halved
25g (1oz) caster sugar
1 large head of pak choi, cut into 5cm (2in) pieces
100g (4oz) baby spinach leaves

Method:

  1. Skin the racks of lamb and cut out the middle bone of each. Wrap each rack with 2 slices of pancetta and roast in a 180oC, 350oF, Gas Mark 4 oven for 12 minutes.
  2. Meanwhile, boil the potatoes in salted water until tender. Drain, crush with a fork and add 2 teaspoons olive oil, with seasoning to taste. Keep warm until required.
  3. Brush the tomatoes with the herb oil and cook in a frying pan for 2-3 minutes. Brush the shallots with the remaining olive oil, place in a frying pan and sprinkle with the sugar. Cook until golden brown. Keep warm with the tomatoes.
  4. Add the pak choi to the pan and cook for 1 minute, remove from the heat and add the baby spinach leaves. Fold together until the leaves wilt.
  5. Divide the potatoes between serving plates with the wilted greens, tomatoes and shallots. Cut the lamb racks in half and rest against the vegetables.
  6. Serve with a red wine jus or lamb gravy.

Seared Salmon on Chargrilled Nicoise Salad

Recipe courtesy of Hello Magazine many years ago.

This dish is served with sugar snap peas and sun-blush tomatoes, this is an elegant and colourful way to serve salmon.

Serves: 4

Ingredients:
225g (8oz) new potatoes
225g (8oz) sugar snap peas
6 tbsp extra virgin olive oil
225g (8oz) sunblush tomatoes
100gg (4oz) black olives
100g (4oz) anchovy fillets
50g (2oz) roasted peppers, chopped
4 tbsp lemon flavoured oil
Sea salt and cracked black pepper
4 x 75g (3oz) Scottish Salmon fillets
Small bunch of fresh basil

Method:

  1. Boil the potatoes in a pan of salted water until just cooked. Drain, cool and cut each potato into six wedges.
  2. Blanch the sugar snap peas in a pan of salted water for 30 seconds. Drain, cool under cold water and slice into fine strips.
  3. Heat a ridged grill pan until smoking. Brush the potato wedges with 2 tablespoons olive oil and cook on the grill for 20 seconds on each side. Transfer to a bowl and add the tomatoes, olives, anchovies, peppers and sliced sugar snaps. Add the lemon, oil, salt and pepper and toss lightly.
  4. When ready to serve, reheat the grill pan, brush the salmon fillets with 2 tablespoons olive oil and cook for 1 minute, skin side down. Turn the fillets over, turn off the heat and leave to cook for 2 more minutes. Blend the basil with the remaining olive oil.
  5. Arrange the salad on serving plates with the salmon on top, skin side up. Spoon the basil oil around.

Sunshine Chia

Recipe courtesy of Psychologies Magazine and taken from Wholesome Bowls by Melissa Delport (Watkins Media)

‘Chia seeds are ancient seeds that date back to the Aztec era. They can be found at most health stores, or in the health section at your local supermarket. Add them to smoothies or sprinkle them over your oats. Chia is one of nature’s richest antioxidants. It can prevent premature skin aging and is also very high in fibre, which promotes digestive health’

Ingredients:
87.5g chia seeds
250ml almond milk
250ml coconut milk
1 tbsp plant-based protein powder
1 tsp honey
165g diced fresh mango
25g raw coconut flakes
Edible flowers (optional)

Method:

  1. In a medium-sized saucepan over a medium heat, add the chia seeds and almond milk and cook for about 10 minutes. The chia seeds will soak up the liquid. Slowly add the coconut milk to the mixture when it starts to look dry.
  2. Add the protein powder and honey and mix well. Once all the liquid has been added and the consistency is like porridge, remove from the heat.
  3. Divide the chia seeds porridge between your bowls and decorate with mango and coconut flakes. If you find some edible flowers, use these to make the bowl beautiful; beautiful foods brings joy, and joyous food is good energy!

Black Garlic and Lime Tomatoes

Recipe courtesy of Psychologies Magazine and taken from Honey: Recipes From a Beekeeper’s Kitchen by Amy Newsome (Quadrille).

‘This salad is sweet and bright, but with deep umami flavours from the tomatoes and black garlic paste,’ says Amy Newsome, horticulturist, garden designer, beekeeper and author of new book, Honey, which allows us to look inside the hive, learn how to create a bee-friendly garden, and try delicious recipes with honey as the hero ingredient.

Serves 2 as a starter

Ingredients:
2 Iberico tomatoes or similar
½ tsp black garlic paste
2 tbsp good olive oil
¼ tsp smoked salt
Juice of ½ lime
Dash of rice vinegar
½ tsp honey
Pinch of black lime powder
1 tsp black sesame seeds
Small handful of basil leaves, torn
1 sweet white onion, finely sliced, soaked in cold water
1 large mozzarella ball (optional)

Method:

  1. Roughly chop the tomatoes, discarding the watery seeds as you go.
  2. Add the black garlic paste, olive oil, smoked salt, lime juice, vinegar, honey and lime powder to a bowl.
  3. Toast the sesame seeds in a dry pan and whilst still hot, pour half the seeds into the dressing bowl and set the other aside. Whisk the sizzling sesame seeds into the dressing until emulsified.
  4. Combine the tomatoes, basil and dressing, tossing to coat, and set aside for an hour to develop the flavours.
  5. Drain the sliced onion and stir through the tomatoes, then arrange on a plate. Tear over the mozzarella, if using, and scatter with the remaining sesame seeds.

Red Velvet Smoothie

Recipe courtesy of Psychologies Magazine and taken from Hungry Woman by Pauline Cox (Ebury Press).

This delicious and different beetroot-infused smoothie comes from qualified functional nutritionist Pauline Cox, author of Hungry Woman, a hormone-balancing cookbook for women of all ages. She says: ‘Nitrate rich foods such as beetroot are incredibly important for building nitric oxide, a key compound for increasing blood flow to the skin, vagina and pelvic organs, which optimises cardiovascular health, mental clarity, healing and recovery from injury’.

Ingredients:
5-6 wedges of cold, roasted beetroot
A handful of frozen raspberries
2 tbsp cacao powder
400ml unsweetened nut milk
1 tsp mushroom powder, such as Lion’s Mane (optional)
1 tbsp collagen peptides (optional)
1 tbsp maca powder (optional)
Seeds and crushed nuts of your choice, to serve

Method:

  1. Add all the ingredients to a blender and combine until smooth. Finish with some seeds and crushed nuts of your choice on top. (Pecans work well!)

Sweet potato croquettes (Satsuma-imo korokke)

Recipe courtesy of Psychologies Magazine and taken from Japan: The Vegetarian Cookbook written by Nancy Singleton Hachisu.

‘The unusual additional ingredients in these croquettes make them extra special and extra tasty. Substitute the eggs with finely grated mountain yam, for a vegan version.’

Serves: 4

Ingredients:
2 medium sweet potatoes, peeled
1 small ear corn
½ tbsp unroasted sesame oil
1 medium onion, diced
1 small carrot, diced
4 tbsp coarsely chopped cooked edamame or green peas
2 tbsp plain flour
2 eggs, at room temperature
60g organic panko
Neutral oil, such as rapeseed, for deep-frying
1 lemon, cut into small wedge

Method:

  1. Place the peeled sweet potatoes in a bamboo or metal steamer and cook over a pot of rapidly boiling water until completely soft in the centre, about 25 minutes. Mash while hot.
  2. Fill a small pot of water and bring to a boil. Remove from the heat and dunk in the corn for 30 seconds. Allow the corn to cool to room temperature before cutting the kernels off the cob with a razor-sharp knife. In a large frying pan, warm the sesame oil over a medium heat. Add the diced onion and carrot and cook, stirring, until softened but not coloured, 3-5 minutes. Scrape the sauteed onion and carrot into the bowl with the mashed sweet potato and fold in the corn kernels, edamame, 1 tsp flaky sea salt, and ½ tsp freshly ground black pepper. Form eight small but fat rounded cylinders and roll them in the flour, making sure that all surfaces have been dusted. Shake off excess.
  3. In a shallow bowl, whisk the eggs until homogenous. Make a mound of panko on one side of a clean baking sheet. Working one by one, dip each croquette into the egg, allowing excess to drip off, and roll in the panko to coat evenly. Line up on the opposite side of the baking sheet from the panko side. Add panko as needed.
  4. In a large high-sided saute pan, heat 3cm oil over medium heat until about 170oC. To check the oil temperature, sprinkle a few pinches of panko into the oil. The panko should sink to the bottom of the pan, then immediately float back to the surface, and there will be a few medium-sized bubbles.
  5. Slip the croquettes into the oil, taking care it does not overflow, and fry until golden on all sides, 3-5 minutes. Drain briefly on a rack set over a pan to catch the drips. Serve hot with a lemon wedge.

Fried okra with tomato sauce (Age-okura to tomato no marine)

Recipe courtesy of Psychologies Magazine and taken from Japan: The Vegetarian Cookbook written by Nancy Singleton Hachisu.

‘Summer-grown okra and tomatoes so together well. Here the fresh tomato sauce is intentionally light to balance the fried element of the okra’

Serves: 4

Ingredients:
5 medium tomatoes
2 tbsp apple cider vinegar
1 tbsp olive oil
5 large capers, finely chopped
2 small Japanese green olives or Picholine, pitted and finely chopped
1 tbsp olive brine (from the jar of olives)
1 green shiso leaf, finely chopped
Neutral oil, such as rapeseed, for deep-frying
200g okra, brown portions of tops pared off
1 tbsp potato starch

Method:

  1. Finely dice 2 of the tomatoes and scrape into a bowl. Stir in the vinegar, olive oil, capers, olives, olive brine, and shiso. Refrigerate to chill.
  2. Slice the remaining 3 tomatoes into rounds 1cm thick and sprinkle with ¼ tsp salt. Heat a large well-seasoned cast-iron skillet or non-stick frying pan over medium-high heat. Place the tomatoes in the pan in one layer and sear for about 2 minutes on each side to caramelise. Line a dinner plate with overlapping layers of the tomatoes. Once cooled, refrigerate to chill.
  3. In a high-sided saute pan, heat 3cm oil over medium-low heat until you can feel heat rise from the pan. The oil temperature should be lower than normal frying temperature, about 160oC.
  4. Arrange the okra horizontally to you on a cutting board and sprinkle with ½ tsp salt. Roll the okra in the salt with your flattened palms to break down the fibres a little. Wipe off the salt and any moisture with a paper towel, and halve the okra lengthwise. Dust lightly with the potato starch, shake off, and sip into the oil. Fry, turning for about 1 minute. Drain briefly on a rack set over a pan to catch the drips. Once cool, refrigerate to chill.
  5. Once chilled, divide the tomato among four salad plates to one side so they are overlapping slightly. Arrange the okra in the middle of the plates or stack them in the centre so the okra tops are laying across the bottom of the tomato slices. Sprinkle evenly with ¼ tsp salt. Spoon the tomato sauce over the okra, allowing the okra to peek through. Or mound the tomato sauce over some of the bottoms of the stacked okra at the opposite side of the plate from the tomato slices. Serve as a light side course.