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:

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.
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.
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.
In a large high-sided saute pan, heat 3cm oil over medium heat until about 170^oC. 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.
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:

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.
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.
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 160^oC.
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.
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.

Ume miso-sauteed summer vegetables (Natsu yasai no ume miso itame)

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

Pure, seasonal ingredients and mindful preparation form the basis of this elegant and flavorsome dish. Suggested by Nancy Singleton Hachisu, ‘choose a full-flavoured miso of your choice (not white miso). Miso is a natural match for aubergine and peppers, and these miso stir-fries – colloquially ‘abura miso’ – are served often in the Japanese countryside during the summer.’

Serves: 4

Ingredients:
3 small aubergines
½ medium courgette
1 large red bell pepper
10 slender green beans
1½ tbsp lightly roasted gold sesame oil
½ tbsp fine slivers fresh ginger
5 tbsp sake
4 tbsp miso
1 tbsp gold sesame seeds, warmed in a dry frying pan until fragrant

Method:

Slice off the ends of the aubergines and courgette and discard. Halve them lengthwise, then cut crosswise into 1cm pieces. Soak the aubergine in cold water to keep it from discolouring. Core and seed the pepper and cut into 2cm irregular pieces.
Bring a medium saucepan three-quarters full of water and 1 tsp salt to a boil over high heat. Add the green beans and cook until their green colour just brightens, 1-3 minutes, depending on thickness. Trim off the stem ends and cut the beans crosswise into 2cm pieces. Set aside.
Drain the aubergine and blot dry. In a large frying pan, warm 1 tbsp of the oil over low heat. Add the ginger, stir once to coat with oil, then add the aubergine, courgette, and bell pepper. Increase the heat to high, cover, and cook, stirring occasionally, until lightly browned in spots, 2-3 minutes.
Stir in the remaining ½ tbsp oil and the sake and toss well. Add the miso and stir-fry to coat evenly. Reduce the heat to low, cover, and cook until the vegetables are fully softened, 2-3 minutes longer. Fold in the green beans and sesame seeds and serve hot or at room temperature. Keeps well for 2 or 3 days, if refrigerated.

Brain-body Boost – Collagen

Article taken from Psychologies Magazine and written by Nutritionist Daisy Connor of citysurvivor.co.uk

Discover the many faces of collagen, and its abundance of mind-bolstering benefits.

We’re accustomed to seeing collagen adorn our creams, oil and ointments, and hearing how fabulous it is for plumping our skin, smoothing fine lines, and strengthening hair and nails. But did you know that collagen is also a secret powerhouse when it comes to our mental health? This humble protein is said to help with cognitive function and memory, and can even calm a busy mind. Nutritionist Daisy Connor of City Survivor explains why it’s time we all started to look at collagen a little differently.

Keep calm with collagen
‘You might want to up your collagen levels to keep your skin looking fresh, but there’s strong evidence to suggest that dietary collagen, including supplements, has potential benefits for mental health, too,’ says Connor. ‘For example, it’s rich in the amino acid glycine, which acts as an inhibitory neurotransmitter, meaning it helps to calm overworked and stressed-out receptors. This results in a calming effect on the brain and therefore, reduced stress and anxiety. What’s more, glycine is thought to improve cognitive function and memory, too.’

Happy gut, happy brain
‘We’ve known for some time that our brain and our gut are intrinsically linked,’ explains Connor, ‘so it stands to reason a happy gut equals a happy brain. Research shows amino acids in collagen have anti-inflammatory properties, which can support gut health by reducing inflammation and improving the integrity of the gut lining. In turn, this supports and maintains a healthy, happy brain.’

Your natural source
‘Collagen is abundant in our bodies – including skin, bones, tendons and ligaments,’ explains Connor. ‘In the past, we would get all the collagen we needed through our diet, by eating animal products. But, these days, even those who eat meat tend to throw away the collagen-rich parts.
‘One of the best ways to enjoy collagen is with a bone broth,’ says Connor. ‘Simmering all the bits you usually put in the bin creates a hearty collagen-rich liquid. Another way to get your fill is by eating the less popular parts of the meat, such as skin, feet and shanks.
‘However, for many, a collagen supplement is an easier (and more palatable!) way to increase your intake,’ she adds. ‘Collagen powder, for example, easily dissolves in drinks. She recommends a marine collagen powder from sustainably sourced wild cod skin, as opposed to bovine collagen, which has a great impact on the environment.

Did you know? For the most part, our body can make all the collagen it needs through a healthy, balanced diet. However, studies have shown that production drops off as we age, meaning there’s a greater need to seek out additional sources.

From tablets and capsules to powders and drinks, there are plenty of ways to supplement your collagen levels this summer …

Skinful Pure Marine Collagen Powder can be mixed into tea, coffee, smoothies and shakes, and is made from sustainably caught cod skin.

Healthspan Super Strength Marine Collagen Complex contains 1,000mg of collagen in an easy-to-take capsule

Absolute Collagen Marine Liquid Collagen Drink For Women can be enjoyed directly from the sachet, or add it to your favourite beverage.

Super green Cauli-rice Risotto

Recipe courtesy of Psychologies Magazine and taken from Hungry Woman by nutritionist Pauline Cox.

Maximise your health, enhance your happiness, and re-balance your hormones with these wellness-boosting dishes.

Risotto .. with a difference. This fibre-packed, low-carb version of a classic is speedy, delicious and healthy, full of potassium and magnesium and liver-loving goodness.

Serves 2

Ingredients:
Coconut oil, for frying
1 white onion, diced
1 garlic clove, minced
1 leek, sliced and washed
2 small courgettes, chopped
400g cauliflower rice (widely available in supermarkets)
150ml veggie stock or bone broth, or 4 ice cubes of frozen bone broth
1/2 bag of spinach
1/2 bag of kale, chopped with stalks removed
30g nutritional yeast, plus extra to serve

To serve:
A drizzle of olive oil
A handful of sunflower seeds and pumpkin seeds
Chopped fresh herbs of choice
A good pinch of beetroot salt or sea salt
A dollop of roasted red pepper pesto (optional)

Method:

Add a little coconut oil into a large pan and saute the onions, garlic, leek and courgettes until soft and brown. Add in the cauliflower rice and cook with the veggie mix for a few minutes, before adding the stock.
Add the spinach and chopped kale, allowing it to wilt into the cauliflower rice mix.
Take half of the veggie and cauliflower rice mix and add to a blender, then combine until smooth.
Reintroduce the smooth mix back to the remaining half of the veggie and cauliflower rice mix, and stir in the nutritional yeast before plating up.
Drizzle with olive oil, toss on the seeds and chopped herbs, beetroot salt and extra sprinkle of nutritional yeast. Add a dollop of roasted red pepper pesto for an extra kick.

Broccoli and Walnut Whip

Recipe courtesy of Psychologies Magazine and taken from Hungry Woman by nutritionist Pauline Cox.

Maximise your health, enhance your happiness, and re-balance your hormones with these wellness-boosting dishes.

This delicious salad is a nutrient powerhouse. It takes minutes to whip up, with all that walnut goodness and broccoli brilliance leaving you full and satisfied.

Serves 2

Ingredients:
1 head of broccoli
1 small red onion
A handful of walnuts
3 heaped tbsp natural or coconut yoghurt
4 tbsp Black tahini and miso dressing (see recipe)
A handful of pomegranate seeds

Method:

Cut the broccoli into florets, and steam or gently boil them for 5 minutes, until tender. Drain and rinse under cold water to prevent further cooking.
Dice the red onion and roughly chop most of the walnuts, leaving a few pieces to serve.
In a mixing bowl, combine the yoghurt and 3 tablespoons of the black tahini and miso dressing (if refrigerated, mix with a fork, loosen with a little olive oil, or keep at room temperature for 30 minutes before using).
Add the broccoli, red onion and walnuts to the mixing bowl with the yoghurt and stir to coat. Plate up and finish with the remaining walnut pieces, drizzle over the remaining 1 tablespoon of the black tahini and miso dressing, and then scatter over a few pomegranate seeds.

Black Tahini and Miso Dressing:
Whisk together 1 tbsp black sesame tahini paste, 4 tbsp extra-virgin olive oil, 1 tbsp balsamic vinegar, 1 tbsp raw apple cider vinegar, 1 tsp miso paste and 1 tsp salt until combined. Keep refrigerated and use within 5 days.

Green Banana Get up and Go Pancakes

Recipe courtesy of Psychologies Magazine and taken from Hungry Woman by nutritionist Pauline Cox.

Maximise your health, enhance your happiness, and re-balance your hormones with these wellness-boosting dishes.

These protein-packed, flourless pancakes can be made without the collagen, however, the extra hit of amino acids in the morning is ideal for muscle building and hunger control. When bananas are green, they have less sugar content …. you decide how green you want to go. Delicious hot or cold!

Makes 12 small pancakes

Ingredients:
1 greenish banana
2 eggs
1 tbsp collagen peptides (optional)
1/2 tsp ground cinnamon
Coconut oil or ghee, for frying

To serve:
Natural yoghurt
Fresh berries
Chopped nuts
Seeds

Method:

Add the banana to a blender with the eggs, collagen (if using) and cinnamon, then combine to create a smooth batter.
Heat a small amount of coconut oil or ghee in a frying pan, and when the pan is hot, add 3-4 spoons of batter to create 3-4 mini pancakes. Cook for 2-4 minutes until golden in colour, before flipping over to cook on the other side.
Serve with natural yoghurt, fresh berries, chopped nuts and seeds, for extra goodness.

Heritage tomato, fennel and dukkah salad

Recipe courtesy of Psychologies Magazine and taken from Imad’s Syrian Kitchen by Imad Alarnab.

Pimp up your salad with Middle Eastern flavours. The better the tomatoes, the better this will taste, so splash out and get the good ones!

Serves: 2 as a main or 4 as a side

Ingredients:
1 fennel bulb
2 tbsp olive oil
1 tsp za’atar
Salt, to taste
300g assorted heritage tomatoes, cut into chunks
2 tbsp good-quality extra-virgin olive oil
Grated zest and juice of 1/2 lemon
2 tbsp dukkah
150g soft goats’ cheese
Small handful of fresh tarragon leaves

Method:

Preheat the oven to 200oC / 180oF / Gas Mark 6. Cut the fennel bulb into 6-8 wedges, depending on how large your fennel is. Toss in the olive oil, za’atar and salt to taste, place on an oven tray, and roast for 25-30 minutes until soft, slightly crisp and golden. Set aside to cool slightly.
Toss the tomatoes in a little salt and the extra-virgin olive oil, lemon zest and juice, and dukkah. Roughly crumble the cheese and place on a large serving plate, followed by the roasted fennel and then the tomatoes. Finish with the tarragon leaves.

Goan-inspired coconut and cabbage fritters

Recipe has been taken from : Flavour Kitchen : Vibrant Recipes with Creative Twists by Crystelle Pereira

Fried to crispy perfection, these fritters make an excellent side dish or brunch served with poached eggs. Fry them in coconut oil to form crispy, aromatic patties.

Ingredients:
1 large white potato, coarsely grated
1 medium brown onion, grated
1 1/2 tsp fine sea salt
5 tbsp coconut oil
7 curry leaves
2 tsp cumin seeds
1 tsp mustard seeds
1/4 white cabbage, finely shredded
20g desiccated coconut
2 large eggs
1/4 tsp ground turmeric
2 tbsp plain flour
1 tsp ground black pepper
1 thin green chilli/Indian finger chilli, finely diced

Ingredients for the coconut yogurt dip:
4 heaped tbsp unsweetened coconut yogurt
Juice of 1 lime
1/2 tsp garlic powder
a pinch of fine sea salt
1/4 teaspoon chilli powder

Method

Place the grated potato and onion in a bowl with 1/2 teaspoon salt, and mix well to combine. Transfer the mixture to a large colander over a sink and allow the excess moisture to drain while you prepare the rest of the ingredients.
Gently heat 1 tablespoon coconut oil in a frying pan over a low heat and, once warm, add the curry leaves, cumin seeds and mustard seeds, frying for a few minutes until fragrant. Tip these spices into a large bowl.
Using your hands, squeeze out as much moisture as possible from the grated potato and onion, then tip the drained mixture into the bowl with the spices, mixing well to combine. Add the cabbage, coconut, eggs, turmeric, flower, 1 teaspoon salt, pepper and diced chilli, and give this one last final mix.
Now fry the fritters. Place the remaining oil in the same frying pan used to temper the spices, over a medium heat. Once hot, spoon a heaped tablespoon of the mixture into the hot oil, flattening with the back of the spoon. Frying for 2 1/2 minutes on each side until crispy and golden, then transfer to a plate lined with kitchen paper, to soak up the excess oil. Repeat with the remaining batter.
To make the dip, place all the ingredients in a bowl and mix well to combine.

Roasted grape, honey and feta crostini

Recipe has been taken from : Flavour Kitchen : Vibrant Recipes with Creative Twists by Crystelle Pereira

Crystelle made the focaccia during bread week on Bake Off, with roasted grapes, sharp, salty feta, crunchy walnuts and fresh fennel, which went down a treat, so she has transferred all of the same flavours and textures into these crispy crostini – little bites of sweet and salty deliciousness.

Ingredients for the infused oil:
50ml olive oil
2 garlic cloves, grated
1/2 tbsp dried thyme

Ingredients for the crostini:
240g black seedless grapes (about 24 grapes)
200g feta
10 walnuts, skin on
1 small baguette
1 1/2 tbsp runny honey
1/4 fresh fennel bulb, thinly sliced (optional)
A bunch of fresh thyme
A pinch of fine sea salt and ground black pepper

Method

Preheat the oven to 200oC/180oC/Gas Mark 6. First, make the infused oil. Place the olive oil in a small saucepan with the garlic and thyme and heat very gently over a low heat for about 10 minutes, until the oil is sizzling and fragrant. Turn off the heat and set aside.
Arrange the grapes in a roasting tray and spoon over 3 teaspoons of the infused oil. Toss the grapes until they are coated, then place in the oven and roast for 20 minutes, until they are sizzling and the skins have shrivelled slightly. Allow to cool, then slice each grape in half lengthways.
Place the feta in a food processor with a splash of feta water (or a splash of milk if your feta does not have water), a good pinch of pepper, and a tiny pinch of salt, and blend until completely smooth.
Place the walnuts in a dry frying pan over a medium heat and toast for around 7 minutes until slightly browned and fragrant. Allow to cool slightly, then break into small pieces and set aside.
Slice the baguette diagonally into thin crostini slices (about 1.5cm thick) and drizzle a teaspoon of the infused oil over each slice. Place these on a tray and toast in the oven for 7-10 minutes until crispy and golden, or alternatively cook on a griddle pan over a high heat for 4 minutes, flipping halfway through.
To assemble, spread 1 heaped teaspoon of whipped feta over each crostini and drizzle with honey. Top with about 4 grape halves and a scatter of fennel, crushed walnuts and fresh thyme leaves, and serve straightaway.