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Cibare Issue Ten, Summer 2017

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Contents

HEALTH AND NUTRITION

FEATURES

Kitchen Essentials 22 A Filmic Dinner 42 Hot Dogs 50 Produce in Provence 52

Abdominal Separation 12 It’s Not Just Black and White 48

REVIEW

GARDENING

The Wandsworth Coffee Company 4

Tales From The Allotment 18

FOOD FOR THE SEASON Supermarket Picnic 8 Yings Beef Noodle Soup 16 Allergy Free Picnic 28 Bean Burgers and Sides 30 Watermelon 32

BOOKS Fress for Six The Paleo Chef

36 50

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SOURCES AND CREDITS Cibare Food Magazine

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I don’t even know what to say....... Where’s the SUMMER GONE?? It was gorgeous and now its pissy wet! Oh well, lets eat!

Cibare

Editor’s Note


REVIEW

The Wandsworth Coffee Company by Emma Jordan

This issue I’m reviewing a selection of coffees from the Wandsworth Coffee Company. It’s currently available from local markets, but I’m assured a website is forthcoming so it’ll soon be available by mail order. What I like about this company is that there’s no smart-arsery about it. Which isn’t to say their coffee isn’t interesting: there’s a real sense that each one is made for different tastes.

of this blend originates in Brazil and the end result seems more typical of this country, with its cocoa flavours and less of the Ethiopian fruitiness.

The aroma is soft and mellow – a bit of cocoa and smoky wood, but as per the company description it’s very complex and as such, full of contradictions. There’s a freshness to it, which may be the contribution of the Ethiopian beans. I’m not sure whether there’s also You don’t have to love espresso to find one to a hint of peppermint in there. suit you. Some people take their coffee with three spoonfuls of sugar, some like a bitter- SHORT ness that’ll knock them into next week, while As a short coffee, the darker cocoa flavours others prefer a quarter teaspoon of instant really come through in both aroma and taste in a large mug of water. There’s a coffee for and there’s a hint of bitterness, though it’s everyone here. balanced with a lovely creaminess. I enjoy the flavours in this concentrated form far All Day Blend more, as they’re really concentrated. It still With 50% Ethiopian beans, I was unsure how makes for quite a mellow coffee but with much I’d like this. Ethiopian coffee, while more oomph, with the velvety mouth-feel fascinating, is not normally my go-to origin the producers talk about and an aftertaste of because sometimes it can be a bit too inter- dark chocolate. esting for a day-to-day drink. The other 50% 4

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LONG It’s a mellow flavour – I would say more milk chocolatey than dark. It doesn’t pack too much of a punch, so great for those who don’t like their socks blown off by their coffee. Personally I prefer something with more cojones, but I’d agree it’s aptly named as a good, easy-drinking All Day Blend. Monte Sion This is a single origin coffee from El Salvador. I don’t have much experience with coffee from this region, so I don’t know how this compares. The aroma in the bag is rich and sweet, like sugarbeet, which is perhaps why it reminds me of the Suffolk countryside.

SHORT Short, this coffee is pleasantly bitter but not overly so, with velvety dark chocolate flavours, and notes of blackcurrant and plums. It has elements of richness and freshness which work together to create a nicely balanced flavour. There’s a lingering slightly fresh, fruity aftertaste, which eventually morphs back into a cocoa velvetiness.

LONG From the cafetière, this is approaching my own personal ideal of coffee. I love it. It’s satisfyingly strong without being overpowering. It has the aroma of chocolate brownies. Taste-wise, it starts with a burst of bitterness, but a gentle one like plain Swiss SHORT chocolate – an introduction rather than an I found this coffee most interesting when announcement. served short. A quick burst of bitterness softening into a passion-fruity, syrupy-sweet That gives way to a softer but distinctive flavour which coats the inside of your mouth chocolatey flavour with a hint of hazelnut, and gives a pleasant lingering bittersweet mellowing back into that dark, minimaltaste. No sugar needed. ly sweet chocolate brownie flavour. It’s so drinkable that it almost feels hydrating. I LONG love it. Did I say that already? As a long coffee it’s a very mild flavour, still sweet, after a lighter swoosh of bitterness, but less syrupy than the short version and with a far milder aftertaste. On closer examination, I pick up coconut and milk chocolate – basically a Bounty bar. It’s pleasant but a bit mild for my taste, though there will be many for whom this coffee is perfect as a nice soft sweet choice. Mountain Choice If the first coffee reviewed this week was too mellow for my taste and the second too sweet, this one is damn near perfect. Part Colombian, part Mocha (i.e. from Yemen, not the coffee/chocolate/milk concoction), there’s a clean, almost menthol aroma that softens to blackcurrant in the bag, coupled with a hint of winter spice and a woody earthiness. 6

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FOOD

Supermarket Picnics by The Editor

Ahhhh, the British summertime. Heatwave one day, raining the next. How to plan your days/wardrobe/ lunch? Who knows. There’s nothing quite like a picnic though. I love eating in the park, with friends or by myself enjoying the peace and quiet. So I got myself a lunch box – like the one I had as a kid but big-girl-style – and a flask. Only £10 for the lunchbox and £22 for the flask, but this baby takes a lot of coffee so is totally worth it! And the box looks cool, even when there’s a cheap petrol station sandwich in there. Here are some ideas on what to grab from your local supermarket for a tasty picnic on a hot sunny day, or even a regular workday desk lunch (it’s bound to happen).

got one with jelly and who doesn’t secretly like jelly? Sainsbury’s One great thing about supermarkets is that you can order online for delivery the night before, or even early morning before you leave. They sell most known brands so you can choose your fave crisps, yogurt, whatever. I love a simple ham and cheese sandwich, but enjoy being able to choose German ham and Swiss cheese from their wide range or the fresh deli. Tesco Petrol Stations Believe it or not, petrol stations actually offer quite a varied selection of picnic food and I don’t just mean from the ready-made aisle. Their bakery has fresh bread and cakes every day, and they stock both regular and organic salad, fruit and veggies, plus a decent selection of meats and cheeses to fill those fresh rolls. How about a tasty bagel with salmon, cream cheese and capers?

M&S You can go nuts in here! Look out for deals on meat fillings and deli nibbles to fill your bread and face. If you fancy something different, there’s ox tongue: not available in many places and just heavenly in a sandwich And as it’s a mini-supermarket, they also with roast chicken and rocket. They also stock congratulatory booze! Not always have good deals on salads and fruit pots – I champers, but certainly nice bubbles. (This 8

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is just for your little lunch box, but you could always enjoy with a friend.) Just bring a knife to spread your delights, so much more civilised. ASDA I’ll be honest, I’m not best friends with ASDA. Everyone says it’s cheaper than most other supermarkets but hey – Lidl. However, it has TONS of different brands which is all good when it comes to my belly. For our pretty picnic you can go nuts (literally) with their massive selection of tasty nut snacks, as well as wobbly fruit and veg direct from your local farmer. That’s a great initiative. Plus the tiger bread there is THE BEST. Fill with strong mature cheddar or brie, chutney or maybe some sundried tomatoes and rocket. YUM. Not forgetting non-alcoholic wine or elderflower fizz. (Can’t go crazy every day, can we?) I might also go old-school with some Nescafe for my trusty flask. Not an amazing coffee bean but it tastes like home: a little bit milky and a little bit sweet. Of course I haven’t covered every supermarket, but that’s a start. I’ll post more ideas on our blog over summer showing you where my lunch box and I get to. Please share your ideas too using the #Cibare.

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HEALTH AND NUTRITION

How To Deal with Abdominal Separation by Denise Chester

Body issues are in the public consciousness in a major way, but here I’m looking specifically at the issue of Diastasis Recti Abdominis (DRA) or abdominal separation. It has implications for both physical and mental health and is something many women (and men) struggle with, as it can leave us feeling ashamed of our bodies.

Why Is It A Problem? The diaphragm, the muscles and connective tissues of the back, the abdomen and the pelvic floor all make up our core. Think of it as a cylinder made of very thick elastic. Separation of the abdominal muscles reduces the integrity and functionality of this cylinder. It’s less able to withstand any increase in intra-abdominal pressure, such as from sneezing, gaining weight, moving from sitting to standing, and bending over. It’s like an elastic band that has been stretched a little too far; it doesn’t snap but it’s not as strong and can’t rebound like it used to. Because of this, the core is weaker, potentially leading to back pain and pelvic floor problems. A 2007 study on Pelvic Floor Dysfunction published in the International Urogynecology Journal found that 66% of women with DRA also have a pelvic floor dysfunction, such as prolapse or stress incontinence.

What Is Diastasis Recti? Running down the front of the body are the two rectus abdominis muscles. In pregnancy, the whole of the abdomen needs to stretch to make room for a growing baby. As this happens, the two muscles separate and distance between them increases. Diastasis = separation, recti abdominis = abdominal muscles. And of course, the aesthetic issues cause heartache for so many women. DRA can Between the muscles is a band of connective show up as a pouch, an overhang, a belly fibrous tissue, the linea alba, which stretch- big enough for people to ask your due date es as the muscles move further apart. when you’ve already given birth – and can 12

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PICTURE CREDITS: neyro2008

‘Summer body’, ‘beach-ready’ and ‘bikini-body’… How you do feel when you read those phrases? Bring it on! Or that sinking feeling? What if you’ve given birth in the last few months? Are you ready for your summer wardrobe, or more scarily, a swimsuit or bikini?


This can affect self-confidence and selfworth, causing embarrassment and shame. If you’re also incontinent, you’re less likely to exercise, which leads to weight gain, which in turn puts more pressure on the core. When you consider how important exercise is for mental as well as physical health, you begin to see how far-reaching the effects of DRA can be. Who’s Affected? We already know it’s a normal part of pregnancy and an issue for many post-natal women. But you may be surprised to know it can also affect children, men, and women who haven’t had a baby. Being overweight, poor breathing, surgery and injury are just some of the causes.

My Top Recommendations for Diastasis • Avoid traditional core exercises – sit ups, crunches, oblique curls, V sits, leg raises, and planks. • Avoid any heavy rotational exercises – twisting movements that pull the abdominal muscles to the side. • Avoid movements where your upper body twists and you extend your arm out e.g. triangle pose in yoga • Avoid back bends. • Avoid any exercise that causes your abdominal wall to bulge out. If you feel you’re pushing your tummy out, stop. • Only work with personal trainers and class instructors who are trained to work with diastasis clients. • Courses like Holistic Core Restore can teach you how to exercise safely. • Learn to breathe into your ribcage and avoid belly breathing which can pull the muscles apart. • Don’t lift, push, pull or carry anything heavy. • When lifting your baby, car seat etc. make sure you exhale as you lift. • Get massage treatment from a practitioner who understands diastasis. Restrictions in muscle tissue can pull on the abdominal muscles, keeping them apart. • Eat good quality clean protein to support muscle tissue and healing. • Eat lots of vegetables and fruits to help reduce inflammation.

How Do I Know If I Have One? You can check for yourself by following these steps: • Lie on your back, knees bent and feet flat on the floor. • With your palm facing you, put your fingers on your belly, middle finger in line with the centre of your tummy. • Gently lift your head and neck off the floor, and press down with your fingers. Take note of what you feel, then relax your head. • Repeat this at several points along the midline of your belly, above and below your belly button. What did you feel? If there is a gap or softness, you have a diastasis. If you feel muscle To sum up, resolving the problems that come or firmness, you don’t. with having a diastasis aren’t just about closing the gap. We need to aim for a holistic In some cases, the muscles will never fully approach that targets the whole of the abclose. But if the connective tissue between dominal wall and the whole core – through the muscles is strong and firm, it can keep safe effective exercise, good nutrition and your core cylinder working properly. the right lifestyle choices. An overall goal therefore, rather than focusing solely on closing the gap, could be to strengthen the whole abdominal wall

PICTURE CREDITS: ANTONIO BALAGUER SOLER

stop you fitting into your old jeans even after through the right exercise, good nutrition you’ve lost the pregnancy weight. and lifestyle choices.


FOOD

Ying’s Beef Salad by Ying Bower

Beef Salad INGREDIENTS Beef steak – sirloin or rib eye Half a cucumber, thinly sliced 2-3 birds eye chillies 3-4 tbsp lime juice 3-4 tbsp fish sauce or soy sauce Small bunch of mint leaves 1 stalk lemons grass ½ tbsp sugar 2-3 tomatoes 1 onion 1-2 stalks of celery METHOD 1. Thinly slice cucumber, tomatoes, lemongrass, celery and chillies. 2. Chop mint leaves roughly. 3. Grill beef steak until it’s cooked to your preference, rare, medium or well done (I prefer medium) then slice thinly. 4. Put everything into a bowl, add lime juice, sugar and fish or soy sauce and mix well. Now it’s ready to eat – enjoy! 16

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FEATURE

Tales from the AllotmentSummer 2017 by Emma de Sousa

little other than the occasional drink, lots of cutting to keep those blooms going and some TLC. (Not entirely true – they can be very labour-intensive at first but real troopers once established.) Veggies are a whole different story. They demand water, slug and pigeon protection, careful feeding at times, picking, weeding and successional sowing. It’s a full-time job – not always easy when you run your own business, have 3 kids, 3 rescue dogs, chickens with an infestation of red mite (ahhh) and 40+ plus brides keen to chat wedding flowers on a Sunday night when you’ve just sat down for the first time in three days. (I may be exaggerating slightly…)

It’s been an unusually dry year. The last frosts were much earlier than the previous year (good) but the distinct lack of rain has meant lots of extra watering work I haven’t had much time to do. Not enough rain led to slow growth at the front-end of the season – throw in a few gales and the So I’ve taken the pressure off a bit by acceptcutting patch has not been the happiest of ing I can’t be superwoman or Percy Thowplaces at times. er 24/7. I’ve cut back on veggie growing and planted the allotment with leftover flowAnyone who grows veggies knows they’re er seedlings (normally bound for compost) much more demanding than flowers. Some which will go to seed for next year’s flowof my pretty blooms can need extra care: er crops. I have tomatoes outside and in my some need staking (tall Ammi, Cornflowers, greenhouse, courgettes, cucumbers, kale Delphiniums) and some need feeding (think and lots of strawberries, but have relied on Sweet Peas and Dahlias). But most ask for my 85-year-old Dad – who still works his 18

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PICTURE CREDITS: Emma de Sousa

Well, what a year it’s been so far. No, I’m not talking Brexit, Trump, elections or any other bizarre happenings over the last 12 or so months. I’m talking weather! As a micro flower farmer, weather is pretty important to me. The first and last frost dates, the longest and shortest days, the rain, the snow, the wind… The work required to manage Mother Nature and her whimsical ways has a big impact on what I grow and how it thrives (or not).


allotment of 45 years – for lots of my veg. A good thing because he grows so much of one crop he can hardly even give it away! My chickens are happy to munch on lettuce, cabbage, spinach and anything else going spare at this plentiful time of year. So what can you do to save yourself time and deal with this dry spell? Though as I write the heavens have finally opened – long may it last, or at least until the rain has penetrated the concrete surface of what was once my allotment…

• Plan your crops. Crops that do well in time of drought are things like beans, broccoli, cabbage and asparagus. Lettuce, rocket and other delicate crops need more care (and water) so keep this in mind when planning your plot. If you’re time-poor, plant larger areas with hardier types of crops.

• Chat to your fellow allotmenteers. (Is that a word?) They’re usually a generous bunch with both information and excess seedlings. You may be able to fill your entire allotment with free stuff donated by your neighbours if you don’t have the time yourTop tips for making life easier on the plot: self. And if all else fails, cheat! Pop down to your local garden centre and buy ready-to• Save water when it does rain. Water plant veggies. butts are an investment and the more you have, the more rainwater you can save – • Get the family to help. I’m still workparticularly important if you don’t have ac- ing on this one… Have a weeding competicess to water on your plot. I have water butts tion for the kids. Get them growing to uneverywhere, it’s so good for the environment derstand where their food comes from and to save water. encourage a love for the great outdoors. I have happy memories of many hours with my Dad at his allotment as a child. I don’t think I did much work but it obviously rubbed off on me somehow. It’s a lovely thing to embrace and at some point in their lives they’ll return to their unknown interest • Get mulching. Not only does a in growing, the outdoors and the good life. good thick layer of mulch suppress weeds (time-saver) it helps retain moisture which And they say it makes you live longer so, is good for the soil – win-win! come on, get digging! • Water well every 3-4 days when it’s dry, rather than a quick sprinkle every day. Roots need to go down deep for water and this makes for a stronger healthier plant. Surface watering not only wastes water but roots will try to head to the surface, which weakens plants and makes them susceptible to disease and pests. Remember raised beds and pots dry out quicker so need more watering than other areas in the allotment.

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PICTURE CREDITS: Emma de Sousa

• Install a drip hose. This targets where water needs to go and, because it’s on a drip system, you can rig one up from your water butt. They work with low pressure so no need for fancy equipment.


FEATURE

Kitchen Essentials by Emma Jordan

Over the past 20 years I have amassed and curated a relationship-threatening amount of kitchen equipment. My long-suffering partner generally sighs, rolls his eyes and huffs “But where is it going to go?” at each new arrival. It’s a fair question. We have a small kitchen, but I can’t help myself.

Stick Blender Personally, I couldn’t be without one – mine’s a Braun and cost around £80. But having worked my way through 6 cheaper models, all of which burnt out within a week, it was worth every penny and is still going strong around 3 years later.

With several attachments – including a blender stick (for soups), a blender jug (for tomatoes, larger salsas etc), mini chopper (great for garlic, chillies and herbs) and a balloon whisk – it takes up a lot of space on the counter. But it’s all easy to clean and I use it in one way or another several times Over those years though, I’ve found some a week. I used to pride myself on my reaequipment I wouldn’t be without. Here are sonable knife skills, but I don’t have the time those things: these days. ELECTRICAL Electrical appliances can make life a lot easier and save time by doing tasks in seconds that would otherwise take a long time. Who doesn’t love the sound of that? However there’s always a balance to be struck between the space they take up, the difficulty of cleaning them and their actual utility.

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Standing Mixer Last Christmas I gave my (kitchen) heart to a Kenwood Chef stand mixer. It cost the best part of £400 but came with a sweetener of £150 worth of free attachments. I claimed these in the form of a jug blender (used regularly for smoothies), a food processor which grates and slices in a variety of thicknesses (great for quick stir-fries and raw salad side

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PICTURE CREDITS: Braun

It’s important to have the right tools for the job and I do love a crockery set. And tapas dishes. Even if I’ve never actually used them. In my defence, I have resisted the pull of molecular cookery, so we don’t (yet) have the equipment to wrap oil into tiny balls.


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PICTURE CREDITS: Bratza Virtuoso

dishes) and an as yet unused mincer, which I many I use all the time. And of course, there plan to use for Steak Tartare. are so many essentials. For instance, sharp knives (mine are a carbon steel set from Also, it makes cakes. Amazing cakes. All the Sainsbury’s), wooden spoons, oven dishes, cakes I’ve made using this have come out mixing bowls and so on. fantastically light, fluffy and just a bit moist. It also has a pastry beater and dough hook – Stainless Steel Cafetière both as yet unused but I’ll get round to it. I suppose this is one of the most revolutionary things I own (actually I have both a big This mixer was also a replacement for a and a little one). I’d worked my way through cheaper model which did the job (though countless glass versions and replacement not such fantastic cakes) until it burned out jugs and, in a kitchen where stacking things after a year. That one couldn’t hold a can- is essential, many didn’t last 48 hours. Once dle to this model, which is robust and calmly we broke three in the space of a morning. beats the hell out of even the hardest butter. These clean beautifully and look great, so It takes up a lot of space, but saves a lot of I’m converted. Who thought glass was a good time, is easy to wash and used so regularly idea anyway? that it’s indispensable. Fish Tweezers No doubt, if I were to buy each of its various I’m quite serious when I say you’d need to functions in separate machines, it would be prize these from my cold, dead hands. We very expensive and take up even more space. like fish in our house, but the bones are anI’m just waiting for them to release a spiral- noying. Although it can sometimes be a bit izer attachment and my life will be complete. of a wrestling match, it’s very easy to idenAlmost – unless (until) I really decide to pur- tify and remove bones from raw fish using sue molecular cookery. this invaluable little item. They’re basically a really sturdy set of tweezers. I think they Coffee Grinder cost me about £15 ten years ago but I’m sure I love, love, love this. For a single-use item, it I’ve seen them for less on Amazon. seems like a bit of a luxury but we love coffee so it’s used every day. It’s a Baratza Virtuo- Cast Iron Cookware so burr grinder (which crushes rather than Some readers may remember an article I slices beans) and at around £200 it wasn’t wrote about getting to grips with this. As you cheap. may have twigged, I really love stuff that you buy once and can potentially hand down to But if it breaks we should be able to fix it, any culinarily-inclined offspring you may and as it has around 80 settings we can grind produce. Cast iron ticks that box. If you treat coffee to a fine powder (for cake and Turkish it right, it can last you several lifetimes and coffee) or to coarse granules. It’s incredibly if you treat it wrong, there’s a good chance it reliable and doesn’t take up a huge amount can be restored. of space. Incidentally, we now use our old slicing grinders for grinding dried spices. My latest purchase is a large, flat griddle that covers two rings on the hob and currently NON-ELECTRICAL sees daily use, whether for a weekend fry-up It seems harder to distil this list down to or a midweek chicken/fish and Mediterrathe things I really love because there are so nean vegetable supper. From burgers to ba-


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PICTURE CREDITS: Global

con, it is an excellent addition to the kitch- under 10mins with NO STIRRING? You need en. It has to be said it’s not so great for eggs one of these. Although we don’t use it daily, I or hash browns (my personal weakness) so I wouldn’t be without it. use my now trusty flat frying pan for those. So what have I learnt over the years? And the best thing about them? You don’t I think primarily that if you buy anything need to wash them – ever. Just give them a with a motor, be prepared to spend a bit quick scrub with an appropriate brush; I use of money on it. The saying ‘buy cheap, buy a bamboo wok brush from our local Chinese twice’ really holds fast. Get a more expensive, wholesaler. Cast iron is relatively inexpen- powerful model and it’ll last you properly – sive (none of my pans have cost me more and potentially be repairable if it does break than £20) and takes some getting used to, down. Otherwise, if you have something that but once it clicks, it’s great to have. doesn’t work for you (like my cafetières) try looking for alternatives in different materiPressure Cooker als. The day this came into our lives, things got better, and quicker. I did my research and Finally, if cooking is in part an emotional invested in a fairly fancy Kuhn Rikon (a Swiss thing for you, or if you’re at all sentimental, brand) and I hope it’ll last us well. why not have equipment that’ll stay the distance? Maybe it’s just me, but I love the idea Winter stews went from something to be that I’ll still be cooking with these pots and planned hours in advance to something pans 20 years from now. that can be chucked together in 40 minutes. Dried beans can go from hard to edible in Look out for other Cibare writers’ Kitchen well under an hour. Want to make a risotto in Essentials in future issues of the magazine.


PICTURE CREDITS: Kuhn Rikon

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FOOD

Allergy-free Picnic Food by Samina Iqbal

Mackerel Pate INGREDIENTS

2 fresh mackerel fillets 1 tbsp of bone broth or chicken/vegetable stock Picnic fare inevitably consists of bread, 1 tbsp lemon juice cheeses and other utterly yummy foods I’m 1 tsp fresh dill currently not eating. So what’s a girl to do? 1 tbsp coconut oil Get creative in the kitchen and produce dishes that are easy but more-ish? Sounds METHOD like a plan. 1. Pan fry the mackerel in coconut oil and set aside to cool. My current favourites are a chicken liver pate 2. Pull the cooled mackerel apart and and a mackerel pate. Both are made dairy place in a blender or food processor. and gluten-free and eaten with a selection 3. Add bone broth, lemon juice and of health-giving crudités. Add a few chicken chopped dill. Blitz. drumsticks slow-roasted in the oven with 4. Place in fridge to cool. Mediterranean herbs and a drizzle of olive oil, and you have yourself a picnic! To make allergy-free chicken liver pate, simply use the above recipe replacing the Wash it all down with sparkly water contain- mackerel with chicken livers and removing ing cucumber and lime slices. And for des- the dill. Add seasoning and enjoy! sert? You can’t go wrong with watermelon or berries, ‘cos you can’t beat them for the taste of summer. Even better, it’s all gluten, dairy, soy and grain-free. 28

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PICTURE CREDITS: Samina Iqbal

Eating foods that work for your body can be something of a challenge. I’m usually dairy-intolerant but recently I’ve been on a regime that only allows nutrient-dense food. Which is a bit of a pain if you happen to be invited to a picnic…


FOOD

Bean Burgers, Sweet Potato Fries & Homemade Slaw By Dani Gavriel

Bean Burgers

Sweet Potato Fries

INGREDIENTS 1 tin kidney beans, drained 1 large potato, grated 1 red onion, grated 2 eggs, beaten Handful of breadcrumbs A pinch of: • Ground paprika • Ground cinnamon • Ground cayenne pepper • Dried chilli flakes • Dried mixed herbs 1 tbsp sesame seeds 1 handful fresh parsley, chopped Salt & pepper

INGREDIENTS 1 bag of sweet potatoes, peeled and cut into chips 1 handful of fresh rosemary 1 tsp paprika 1 tsp cinnamon Salt & pepper

Homemade Crunchy Slaw INGREDIENTS ½ a small red cabbage, finely sliced ½ a small white cabbage, finely sliced 1 large carrot, grated 4 radishes, grated 1 stick of celery, finely chopped 1 red onion, grated Handful of freshly chopped coriander Salt & pepper 2-3 tbsp mayonnaise Drizzle of olive oil Mix together in a large bowl and tuck in.

PICTURE CREDITS: Dani Gavriel

METHOD 1. Mix all the ingredients together. 2. Form into several patties and set in the fridge for half an hour. 3. Bake for 25-30 mins, turning once. Temperature? 4. Enjoy in a brioche burger bun – or iceberg lettuce leaves for a carb-free meal.

Bake for 35 mins. 180C


FOOD

WATERMELON By The Editor

It’s summer, right? Time to enjoy something local Greek or Turkish shop – not a large suyou couldn’t normally have in winter: THE permarket as it’s likely to be made with cow’s WATERMELON!! milk, whereas you want real feta made with either sheep or goat milk. Ah, the tasty watermelon… As a Greek Cyp- Ideally you need enough watermelon to have riot, I remember childhood family holidays a 3:1 proportion of melon chunks to cheese sitting on Larnaca beach in Cyprus, almost pieces, plus a nice sprinkling of chopped entirely covered in sand, shovelling water- fresh mint leaves. I’d add a little pepper for melon into my face with one hand and hold- that sharp tang too. No salt needed, the feta ing a big lump of halloumi in the other. It has plenty to go round. tasted bloody amazing! But really, the quantities are up to you. Start We never really did this at home in England with a packet of cheese and take it from for some reason, but there it was an every- there, just keep tasting until it’s working for day occurrence and almost a lunch substi- you (or all gone, ahem). You can make the tute. Now it’s even all the rage in the UK. If cheese go a long way with more melon and you can get your hands on a watermelon – it’ll still taste great. even half of one, as some grow pretty big – it’s time to have some fun. Watermelon Salad 1 As I said, watermelon and halloumi are a delicious combination, but it goes well with feta too. Grab a decent slab of feta from your 32

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Watermelon Salad 2

Watermelon Cocktail When you’re working with an amazing fruit, why not add booze?

INGREDIENTS Watermelon Tomatoes Cucumber Spring onions Balsamic vinegar Olive oil Oregano Salt and pepper to season

First, juice your watermelon. Squish it up in a muslin or your hands, a sieve or even a juicer (it all depends how fast you need to drink it). It’s also nice using a smoothie maker so it has some texture.

Add a shot of vodka or gin, your choice, then if you don’t want it too strong, add sparkling METHOD water and Bob is your uncle. Personally I I haven’t included quantities here, because think adding water or anything else is sachow much you need depends on the number rilege, but each to their own – it does make of people eating. You can just as easily make the drink last longer. this for one person as for ten! A lot of martini recipes include sugar syrup, That said, I’d aim for about as much water- but I’d just add extra juice if it’s too strong. melon as tomatoes and cucumber, so start There’s nothing like tasting the actual melon with a good chunk of each, or a handful of (and gin). Besides, you’re on holiday – who’s tomatoes. Use the spring onions for flavour, making syrup?? starting with one (or just a half if you’re making it for yourself) so it isn’t overpowering. I add a small pinch of oregano per person, and enough oil and vinegar to just cover everything. But be careful, it really doesn’t need much or you’ll lose the sweetness of the melon. As with the other salad, you could add halloumi or feta for extra shazam! Just remember to ease off on the salt if you do. So start small and build up your salad, going easy on the ingredients that give extra flavour. You can always add more, but it’s a LOT harder to take things away.

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REVIEW

FRESS for Six

By Despina Mina

than to start with a selection of dips and bite-sized morsels, both complimenting and challenging each other. First up is Labneh, a yogurt that has been strained to remove its whey, resulting in a thick consistency. This needs to be prepared up to 48 hours before the meal. Also prepared a couple of days in advance is a fragrant condiment Za’atar, a Middle Eastern dry herb mix to sprinkle Although her mum wasn’t a passionate cook, over the top. she was good at it and always made sure they had a homemade family meal, a childhood I What you see is not always what you get can definitely relate to. She links a lot of her Seeing photographs of most dishes proves food experiences to her eclectic Polish/Rus- really helpful until I make the Creamy Ausian/Jewish heritage and her travels through bergine Dip. I appreciate that each recipe North Africa, and how these life experiences is a guide and that you must use your judgled her to be a finalist on Master Chef. ment to adjust the measurements. However, this recipe tells you to use 2 tablespoons of I’m using Fress to cook a three-course menu crème fraiche (or Greek yogurt). for six, and by doing so hope to give you an honest opinion and helpful suggestions. One Not sure what went wrong here but 2 tableof my guests is pescatarian and even when spoons didn’t make it as creamy as its title compiling a meat-free menu there’s still so suggested, so I added a little more, spoonmuch to choose from here. In her introduc- ful by spoonful, until I had a consistency retion Emma mentions a few dishes that mean sembling the photo provided. It tasted delia lot to her, so I think that’s a good place to cious but it then set almost like porridge… start… I’m sure that wasn’t supposed to happen, perhaps I should have added more olive oil? This book is undeniably about sharing I don’t think there’s a better way to do this 36

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PICTURE CREDITS: Despina Mina

Like a curious magpie I’m immediately drawn to the radiant pink hardback. On it is an image of food thrown together in an effortlessly perfect mess. Emma Spitzer’s introduction to Fress (Yiddish translation: to eat copiously and without restraint) describes how as a child food was the only thing that held her attention.


Unusual ingredients raise the bar Next up is dessert. Emma describes Apricot and Orange Blossom Frangipane with Pistachios as her show stopper. I did struggle to find one of the ingredients for this recipe – Mahleb powder, a seed from the St Lucie cherry, ground into fine powder. Fortunately for me I have a Greek mother who seems to always be in-the-know. You could omit this, but why would you when it makes all the difference in helping to give this dessert its distinct identity? It’s a decadent treat and rich with flavours that you recognize To accompany the fish balls, Emma sug- but can’t necessarily pinpoint. Well worth gests making Chrain, a fresh horseradish the effort to cook and very definitely appreand beetroot dip. She also warns you to taste ciated by all. with caution but let me remind you again because it was like a grenade exploding in So what’s the verdict? my mouth! I recommend reading through each recipe in advance before making, as you may discovAnd we’re off! er a few ingredients and tools that are not As this issue of CIBARE is about BBQs and so easy to get a hold of in your local store. I picnics, it felt appropriate to eat alfresco. genuinely love this book and think it might As luck would have it, the sun was shining even challenge some of the assumptions so we all got a chance to sharpen those tan people might have about Jewish cuisine (it’s lines whilst discussing the first course. It not all about salt beef and bagels!). It’s exwas unanimously agreed that the highlights citing, fresh and although some of these are were the moreish crispy little fish balls and taken from traditional recipes, it still feels the fiery Matbucha, a dip that could proba- modern. I’ve only just scratched the surface bly be spread on just about anything – and of this book but I’m already itching to try also makes me jealous that I never met Safta. more… The Sticky Pomegranate Salmon with Buckwheat plus Barberry Salad with Spiced Pomegranate felt like a perfect summery main. I prepared the buckwheat salad before my guests arrived and cooked the sticky sweet and spicy salmon fillets whilst they were hoovering up the starters. The salad dressing by the way is a game changer. I also added the Fennel, Orange and Carrot Salad to add a crisp and fresh texture. After such a generous and varied starter, the main course seemed to have relaxed the momentum of the meal. Are these flavours a more familiar territory? 38

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PICTURE CREDITS: Despina Mina

Just like Granny used to make To add a bit of colour and spice to proceedings I also made Matbucha, a spicy pepper and tomato dip that Emma’s husband’s beloved grandmother (known as Safta) made frequently. All served with freshly baked Turkish breads, black wrinkly olives found in my local bakery and cold, crisp cucumber batons. The Fried Fish Balls are fun and easy to make, and if you’re like me and don’t have a deep fat fryer, a wok does the trick.


PICTURE CREDITS: Despina Mina


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FEATURE

YOU’RE INVITED TO A FILMIC DINNER! By Gemma Speakman

little excitable and runs wild at any opportunity. Once I’d blinked my way out of the imaginary, the reality was actually a lot more interesting and insightful than my predictable food tangent.

Instead, this was really about people and food. Showcasing a wild cross-section of Londoners and their own personal foodie stories, this fascinating film gave an insight It was going to read my mind and magically into the role food plays in each of the chosen conveyer-belt all my favourite dishes before case studies’ lives. me on the silver screen in slo-mo. Pork and its crackling in soft focus enveloped seduc- Segregated into 10 parts, we witnessed stotively in gravy surrounded by mounds of ries and interviews from people as diverse buttery mashed potato, salty runner beans, as food futurologist Morgaine Gaye who puffy Yorkshires and herby, oniony stuffing predicts food trends (I wonder what’s next? hiding under the sumptuous meat – all of Kale and quinoa are so yesterday) to the course washed down with a large glass of Syrian refugee who hosts amazing monthly red. supper clubs, to a man who tastes everything he hears. Yes, you heard right. Apparently, A veritable feast for eyes, a sensory overload, according to him, London is ‘lumpy mashed large, loud, oversized, much like the screen potato’. I kind of know what he means. that presented it, ready and waiting for consumption. An M&S ad? NO! Just silly me in We also hear from people who’ve been in the a lazy Sunday roast reverie. Except this was food industry all their lives. Steve Faulty the a press release and I hadn’t made it past the baker at Beigel Bake on Brick Lane, and Jane first line. Okay, my food imagination is a who’s worked for 11 tireless years at Meals 42

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PICTURE CREDITS: 1000Londoners.com

‘FILMIC DINNER’ said the invitation grandly, as it landed unsuspiciously in my Inbox. At least that’s all I saw and boom, the rest of the text was instantly obsolete. It sounded so, well, filmic – grand even, like I’d finally made it. I imagined so many things when I read this phrase. For a tiny second, it was obviously all about me and it would be ‘my film’.


PICTURE CREDITS: 1000Londoners.com

on Wheels and is sometimes the only person land that is so accepting and welcoming of her recipients see for days on end. other cultures and cuisines. He also quoted a Syrian proverb: ‘Your eyes need to eat.’ It’s The one frustrating thing about it was there one thing to think about how food tastes but just wasn’t enough time to delve further into within Syrian culture it’s equally important each of their stories. Some of them could how you present and curate food – or ‘offer easily have filled a full 90 minutes and I your art through food’. And so food preswouldn’t have been bored. Others, had me entation, twinned (I suspect) with the emoglazing over after 9 seconds. So here’s a tion that goes into its preparation, is crucial snapshot of the ones who stood out and for the ultimate fulfilment of both cook and who I suspect you’ll be reading more about consumer. somewhere soon. His supper club is also a place where Ahmad Syrian refugee Named Ahmad set up the can help his fellow men and women feel Aleppo Supper Club to ‘raise positive aware- happier, more connected and less lonely as ness of the Syrian culture’. He spoke at the they rebuild their lives here in a safer place, Filmic Dinner about his motivations and it finding work and new homes. Sharing and made for fascinating listening. Sick of the living amongst beautiful food and love can negative media coverage of Syria, and the be found at Aleppo Supper Club with the mainstream media telling only of the plight brave-hearted Ahmad at the head of the taof refugees, he felt his duty as a native was to ble. deliver something more positive, lasting and ultimately more tasteful beyond the sadness James tastes everything he hears. His rare and tragedy. condition, known as lexical-gustatory synaesthesia, is fascinating to witness in this His yearning to tell and allow others to ex- film. What’s beautiful is that he sees it as perience something so life-giving and up- adding a rich dimension to his life that he’d lifting is even more heroic given his back- never want to be without. It means he craves ground story. He lost all of his immediate texture and when he hears something, it family in the war and came to England with sparks his appetite. At the time of filming he nothing. In Heathrow, awaiting his fate from couldn’t stop hearing big juicy burgers and the authorities, he survived on potatoes and I suspect went to devour one shortly aftertea with milk. Adding milk to tea was some- wards. thing he found almost laughable, because no one does it back home. His story is compelling because although it’s natural to smell and taste together, I’d The supper club exists ultimately to remem- never come across someone who feels they ber, celebrate and bring a sense of what the can taste through noise. I’d like to ask him true Aleppo was before the badness. It was so many questions! But perhaps we could awash with sumptuous fresh markets filled ask ourselves, what’s the audio equivalent with bountiful daily produce. Accompany- of carbonara, or steak and chips? Or a nice ing his mother, he learned his craft by watch- fresh crab salad? Maybe the ocean’s crashing her endlessly create wonderful feasts to ing waves, or a sandy beach crunching becelebrate and consume together with his neath your feet. loved ones. Little he knew of the tragedy that would unfold. Watching the film made me ask myself – what does food mean to me? What does it Perhaps he was subconsciously being pre- mean to you? So many of us take food for pared for this, being here in this foreign granted. With such busy lives it’s increas-


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ingly viewed as a faff, an effort, just another thing you have to do because EVERYONE in the family asks what’s for dinner, every, single, day, without FAIL. Which is fine if you have time and limitless money to buy good produce. But these days the mantra is all about convenience and speed or, of course, weight loss. There are food services supposed to make our lives easier, preying on our uselessness and intention to be organised but failing miserably. The company that delivers everything you need to prepare 5 healthy weight-friendly meals a week. The company that actually prepares, cooks and delivers them to your door: organic, fresh but expensive. Sustainable? Probably not. And is that an enjoyable way to consume food forever? Probably not. The thing is, our need to eat and drink is a basic human function that’s not going anywhere. It’s our essential, our necessity, our mainstay, our celebration. We might as well enjoy it while we can, and we’re so blessed that we can do that. As my mum often says, how boring would life be if we just took a ‘food pill’ which fulfilled and sustained us until the next one? So, a life without food… What would I do with all that extra time? The planning, the recipe-scouring, the shopping, the savouring and smelling of produce, the inspiration gained from roaming supermarket aisles. Then the preparation, the compulsory glass of wine to sup as you cook. And then the sharing and nomming, watching your guests’ senses awaken as they’re enveloped in taste sensation, a different experience with every mouthful. Food and taste is intimate, personal, unique. Celebrate it and celebrate how lucky we are. A filmic triumph. For more www.1000londoners.com / www. chocolatefilms.com PICTURE CREDITS: 1000Londoners.com


HEALTH AND NUTRITION

It’s Not Just Black or White by Anne Iarchy

Picnics, ice cream, BBQs, an evening in the pub sipping rosé or a nice chilled bottle of white... For most of us, this sounds like the perfect plan for the summer months. For some, it’s a nightmare. Summer is the worst thing that can happen, as it involves all the foods and drink that will ruin a diet. But does it really have to be so black and white? For those who’ve been struggling with weight issues for a while, or want to get rid of baby weight, the answer is probably yes. Though I would ask: how well has this worked for you so far?

people forget is that it’s not just a summer, a holiday, or preparation for a special event that counts. It’s about a real change in lifestyle that allows you to still enjoy a picnic, a BBQ or an evening in a pub without feeling deprived. Why are special occasions associated with diet-busting food? Somehow we have this preconceived idea that these events HAVE to be filled with unhealthy food and treats. But do they really? Maybe it’s time to rethink the purpose of these occasions. Is it to enjoy junk food? Or is it to spend time having fun with friends and family?

For most of us, life is not black and white A few ‘lucky’ people follow their plan to the letter. But have they always been able to do so? Is there a reason that has led them to be so consistent (let’s not use the word strict)?

Although preparing a healthy and nutritionally rich picnic takes more time, it’ll be massively enjoyed by everyone and you won’t feel guilty for hosting and fully participating. If you’re on a healthy-eating journey, you know by now that to keep on track you have We don’t always know people’s full story. But to plan, prepare and do some cooking. (And I bet everyone goes on a journey before they I’m sure you’ll find some great ideas in this find what works for them. One thing many edition of the magazine!) 48

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Preparation, preparation, preparation Make sure there’s a good mixture of some alcohol and some healthy non-alcoholic drinks. Enjoying one beer or glass of wine then drinking well-chilled flavoured water for the rest of the time won’t break your diet. Your guests might be surprised, but I bet many will leave your picnic feeling relieved they didn’t mess up their own diet! Do that a few times and some friends may even start copying you…

If a picnic or a BBQ is a very rare occasion, making it a time when you want to veer off healthy-eating a little, by all means enjoy it! Just remember to get back on your plan immediately afterwards. Don’t let those unhealthy foods stick around in the fridge or cupboard for too long. At some point they’ll have to go. My top tip: when people leave, offer them all the unhealthy foods as ‘takeaway’. That way there’s nothing left to tempt you!


FEATURE

Hot Dogs of the Canine Kind by Roz Lishak

When you look in the mirror and see some irritating split ends, you know it’s time for a little trim at the hairdresser. But for your dogs, the need to keep to a regular grooming regime is a decision they can’t make for themselves. And in summer ‘hot dogs’ are always a concern!

clients’ homes. She says that home visiting has a very calming effect on the session, as the owners are present and the whole wash-to-dry process becomes more familiar and fun, rather than a stressful necessity.

Jade herself is proud pet parent to two of the most glamorous of dog breeds, a fabulous Pomeranian called Zorro and a toy poodle called Azalea. And grooming for many breeds is not just for ‘show’. Jade Having a bad-hair day is no fun for human mentioned the history of fur fashion for or hound and since meeting award-winning terriers – particularly Bedlington and Jade Georgiou, I know how important it is to Dandie Dinmonts – when ear hair was choose a professional dog groomer. It’s vital tasselled and made their ears appear longer to put your dog in safe and stylish hands but less injury-prone when hunting. and she’s a cut above other dog groomers. Happily the ears get more tickles these days I’m sure. That definitely goes for Zorro and It’s not all about the pamper Azalea! The impression from outside the industry often suggests that grooming is an indulDo get in touch with Jade, as she can adgence for a particular type of show dog. vise on the most appropriate of canine cuts When I asked Jade about the variety of dogs for your dog. Or if you have a short-haired she counts as clients, it seems that no dog pooch, remember a cool towel can work is too big or woolly to have a grooming ses- wonders! sion. She is one of a growing trend of mobile groomers, travelling to the comfort of her 50

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PICTURE CREDITS: Jade Georgiou

Hot dogs? As well as plenty of cold water and shade, perhaps a summer haircut will cool them down.


FEATURE

Produce in Provence or when life gives you lemons, make limoncello! by Gillian Balcombe

One of the joys of living in a more rural area in the south of France is the cornucopia of fresh produce provided by my friends, whatever the time of year. Summer is of course the most bountiful season of all when I am lucky enough to be presented with all kinds of homegrown goodies, which may not be certified as organic by any formal association, but which are grown in local gardens without the use of nasty industrial toxins. Eggs are always on the menu as a number of my neighbours keep chickens. They come in all different sizes but the one thing they all have in common is the gorgeous orangey yolk and the most wonderful flavour. I can honestly say that, until you’ve had an egg direct from the chicken, you don’t know how they should really taste. And they lend themselves brilliantly to lunch or picnic foods, hard boiled to go in a salad for ultimate simplicity or teamed with diced potatoes, courgettes and onions to make a delicious, portable frittata. The frittata is equally good served for lunch on the terrace with 52

fresh lettuce, tomatoes and cucumbers from someone’s garden. The most prolific plants are always tomato, pepper and courgette so I’ll concentrate on those. Some of my friends grow different sized tomatoes, and the cherry or ‘apéro’ varieties are delicious when turned into a mini mozzarella kebab: just gather up cocktail sticks, cherry tomatoes, mini mozzarella balls and fresh basil leaves. Cut the tomatoes in half and on each cocktail stick thread a mozzarella ball with a folded basil leaf and half a tomato each side. Lay them out on a platter, drizzle with olive oil and balsamic vinegar and season with a little salt and freshly ground black pepper. Voilà! A perfect summer canapé. The glut of peppers and tomatoes results in scrumptious tomato and roasted red pepper soup, best served with a fresh baguette and some Parmesan crisps. The soup freezes brilliantly too so you can still enjoy summer when the seasons change! Roast and

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skin red peppers and peel tomatoes by first popping them in boiling water to loosen the skins. Chop onion and garlic and sauté them gently, then add a little diced potato that will help to thicken the soup. Add vegetable or chicken stock to the pan and the roughly chopped peppers and tomatoes with a little fresh basil and allow to simmer. Once it’s all cooked through and it has cooled down, blitz it and season to taste.

and from these come the liqueur limoncello, bottles of which are produced in just about every household using lemon peel, fruit alcohol, sugar and water. My first ever batch is stewing as I write so provided it’s good the recipe will follow! Hot tip: keep your limoncello in the freezer so it becomes gloopy (technical term!) and pour a good, unctuous glug over a scoop of vanilla ice cream for refreshingly simple and boozy pud. Or just have a shot of the gorgeous chilled lemon And how about those courgettes? Well liquid to finish your meal. they’re great in a simple recipe that works just as well either hot or cold! First make a And we can’t miss out on the oranges now tomato ‘sauce’ by finely chopping onion and can we? Vin d’orange or orange wine is angarlic and sautéing gently. Add peeled and other local staple but conversely it’s served chopped tomatoes and allow the sauce to at room temperature and as an apéritif. simmer and reduce. To water that’s reach simmering point add sliced courgettes and Figs are the simplest thing - there’s nothing parboil, then drain them well and stir them more delicious than a ripe fig still warm from into the tomato mixture. Season to taste, the sun plucked from the tree and eaten imadding heroes de Provence, then cook on a mediately. Not too many at once though... low heat until the courgettes have softened a they’re also good served with slices of prolittle and the sauce has thickened a bit. This sciutto, as are the slices of the excellent oris equally good as an accompaniment to a ange Charentais or Cantaloupe melons. hot main course or cold as a salad. Apricots, plums and greengages are also The courgettes and courges, or marrows, abundant and I’m looking forward to my provide another glorious dish, using just first crop of these next year, as my friends their bright yellow flowers. Remove the sta- gave me one of each tree for my birthday last mens from the flowers and rinse them care- year to start off my potager, or kitchen garfully, then pat dry with kitchen paper. Make den. Tarts and jams and clafoutis will be the a tempura style batter and heat up sunflow- order of the day, once the trees are well eser or rapeseed oil, then dip each flower and tablished. Or just to relish them as they are. deep fry till golden on each side, turning once. Drain on kitchen paper and serve with The list of produce grown in the area is enora tomato sauce (the base of the courgette mous, but these are the true summer stadish above will work well), which is the tra- ples. For my part I’m working towards getditional Provençal way. In my friends’ eyes ting my own kitchen garden up and running however this is where I commit sacrilege, for the coming year and being able to return because I also like them with a homemade my friends’ generosity with some of my own aioli, or garlic mayonnaise! Whichever you produce will be truly delightful. And once choose, eat these yummy beignets de fleurs the olive trees are properly pruned and prode courgettes hot from the pan and enjoy... ducing well, I’m hoping to have my own oil pressed at the local mill. Watch this space! As for lemons... Well we get lemons all year 54

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BOOKS

The Paleo Chef by Pete Evans by Rebecca Stratton

Understand your ingredients I see immediately that all the recipes are dairy, gluten and grain-free, and involve eating whole organic unprocessed foods in as natural a state as possible. I don’t eat meat or fish but if you do, choose freerange, grass-fed and wild-caught in order to obtain the best nutrients. There’s a large section at the beginning describing some of the key ingredients – what to look out for and why they’re good for you – such as nuts, raw honey, salt, quinoa and ghee. Each ingredient and its effect on the body is described in depth. Starting your day the Paleo way First up is the breakfast chapter. Now, a book with an entire breakfast chapter always excites me. It’s my favourite meal of the day, and as I work from home I usually 56

have time to prepare things that take a little more time. Hazelnut and Banana Pancakes with Coconut Cream and Raw Honey look absolutely delicious. If you’re more savoury, how about Sweet Potato Rostis with Eggs, Spinach and Smoked Salmon? There are also recipes for Probiotic Coconut Yoghurt (an excellent dairy-free alternative for spooning and cooking), Seed and Nut Bread and Chia Seed Pudding. Delicious, nutritious and feed-a-crowd friendly Vegetables and sides include the almighty Kale Chips, Raw Cauliflower Tabbouleh, dreamy Moroccan Carrot Salad, Root Slaw and Sauerkraut. There’s also a recipe for Raw Courgette Lasagne with Tomato Olive Pesto, which I admit looks time-consuming but very healthy and ideal for feeding the masses. Seafood section up next with Spicy Tuna Handrolls, Seafood Curry, Prawn Satay and Paella. There’s even a paleo-friendly fish and chips, with fish crusted in macadamia nuts served with sweet potato fries – an interesting and low-carb twist.

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PICTURE CREDITS: The Paleo Chef by Pete Evans

I was inspired to look at this book on the so-called ‘Caveman Diet’ as I know quite a few people who have dabbled and wanted to see what the fuss was about. I learned that Pete Evans is well known in Australia from presenting My Kitchen Rules. He advocates a healthy nutritious diet, and Paleo is apparently the answer to all our unhealthy habits.


In poultry we find Japanese Crispy Chicken with Miso Mayo, Honey Mustard Quail, Hot and Sour Duck Livers and even a Chicken Curry. In the meat chapter there are Burgers in Portobello Mushrooms Buns (no gluten remember!) and delicious sounding Chipotle Meatballs (but alas, without pasta for obvious reasons).

So is it a keeper or clutter? I’ve bought and chucked a lot of fad diet books in my time, but this is one I’ll definitely hang on to. In most of the recipes vegetables are the main ingredient, which can’t be bad for you. Another thing I loved is that there’s a picture for every recipe – it’s always good to see what you’re aiming for!

You can’t fake a cake The dessert chapter is divine… Key Lime Tart, Raw Berry Cheesecake, Apple Crumble, Avocado Mousse, Pomegranate Coconut Ice Lollies, Brownies and Churros – all your favourites covered without refined sugar or flour. There’s also a recipe for Cut-out Watermelon Cake with yoghurt on top. Nice, but just don’t call it a cake Pete – you’re fooling no-one!

So I was sceptical but I really enjoyed this book. It’s low carb, no grain, no gluten, no dairy but in all honesty, if I didn’t know that, I wouldn’t have noticed. The recipes are based on wholefoods – nutrient-rich, filling and perfect if you’re looking to nudge your diet in the healthier direction.


Send love to the Cibare Team for this amazing issue Check them out on

www.cibare.co.uk/team ... and sign up to our newsletter! Photo Credits Denis Chester © neyro2008 © ANTONIO BALAGUER SOLER Summer 2017 © Emma de Sousa Allergy Free Picnic Food © Samina Iqbal Electrical Essentials © Braun © Bratza Virtuoso © Global © Kuhn Rikon Bean Burgers © Dani Gavriel Fress for Six © Despina Mina You Are Invited To A Filmic Dinner © 1000Londoners.com Hot Dogs © Jade Georgiou Cookbook Review © The Paloe Chef By Pete Evans

Cibare Food and Drinks Magazine Issue 10  

The ultimate food and drinks magazine for the summer!!!

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