What Librarians Eat! Vol:3 Issue: 7 - July 2015

What Librarians Eat! V O L :

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I S S U E : 7

J U L Y

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INSIDE THIS ISSUE:

Health Tip

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Speedy Chef’s salad

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Strawberry & banana almond smoothie

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Potato salad with curried mayo

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Summer pasta with peas & mint 5 Chickpea & coriander burgers

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Chicken & sweet potato curry

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Herby quinoa, feta & pomegranate salad

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Easy spiced salmon kedgeree

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Blueberry & coconut pudding

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Pea, feta & summer herb fritatta

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Roast chicken with peppers& feta 9 Women’s section

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Men’s section

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Ask us something! something

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Summer is raging on and I hope all of you are enjoying the half days. This month’s foodletter is all about fresh, quick and healthy recipes that would be ideal for this time of the year :) Do not forget we have the Half day’s lunch at Pepe Nero on the 3rd of July :)

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Tips for Summer food safety!

Summer eating can be enjoyable with fresh seasonal produce, outdoor eating and entertaining for special occasions or family gatherings. Unfortunately, food poisoning is more common in summer than at any other time of year.

Bacteria in food multiply faster in hot, humid weather. Most home kitchens aren’t designed for the safe handling of large quantities of food. Preparing and eating food outdoors – in the garden, when camping or at picnics and barbecues – can also be difficult, where refrigeration and places to wash hands are not readily available Set your thermostat. Make sure the fridge temperature is below 5 °C and keep your freezer at minus 15 °C to minus 18 °C. Stock your cooler well with ice packs or clean ice. Keep salads fresh and meat safe in the cooler or fridge at 5 °C or less until cooking or serving.

Get food home quickly. Take chilled, frozen or hot food straight home in insulated containers.

Keep hot food hot. If you don’t want to cool food straight away, keep hot food at 60 °C or hotter. Reheat foods thoroughly so they’re steaming (above 75 °C) or boiling.

Don’t leave hot foods to completely cool before refrigerating. Put hot food in the fridge or freezer as soon as the steam stops rising. Cool it rapidly first by dipping the container in ice or a cold-water bath. Divide food into smaller, shallower containers so it cools more quickly in the fridge.

Keep raw meat, chicken and seafood chilled and away from cooked food. When bacteria from raw meat gets onto cooked food, this can cause food poisoning. Keep raw meat below other foods in the fridge and don’t let raw meat juices drip onto other food. Use different chopping boards for raw and cooked food, or wash them between uses. Wash your hands thoroughly after touching raw meat.

Thaw frozen food thoroughly. Unless food is manufactured to be cooked from frozen (check pack instructions), make sure it’s thawed right through before cooking.

Don't overfill your fridge. Having enough room for air circulation inside the fridge is important for effective cooling.

A good tip if you're catering for a crowd is to keep drinks on ice or in an insulated cooler and reserve the space in your fridge for food.

Store leftovers safely. Store any leftovers in the fridge and eat within three to five days. If you don’t plan to eat them within this time, freeze them straight away.

Know when to throw away. Don't eat food that’s been left out of the fridge for more than fourhours – especially poultry, meat, seafood, cooked rice and cooked pasta.

Avoid handling food when you’re not feeling well. If you have diarrhoea, vomiting, sore throat with fever, fever or jaundice, or infectious skin conditions, avoid handling food and see a doctor if symptoms persist.

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Speedy chef's salad An impressive salad that's a meal in itself!! 

Ingredients:

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4 eggs 140g pack ham, torn into

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strips 150g pack mixed salad leaves

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250g pack cherry tomatoes,

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halved handful mushrooms, sliced

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4 slices ciabatta

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1 garlic clove, cut in half

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50g sundried tomatoes, finely

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chopped 3 tbsp ready-made salad dessing

Boil eggs for 8 mins, then cool, peel and cut into wedges.

Mix ham with salad, cherry tomatoes and mushrooms. Toast ciabatta.

When cool, rub with the cut side of garlic, then cut into large croutons.

Mix sun-dried tomatoes with dressing.

Toss everything together and top with the eggs and seasoning.

Strawberry & banana almond smoothie Kick-start your day with this healthy fruit smoothie :)

Ingredients: 

1 small banana

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7 strawberries, hulled

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3 tbsp 0% bio-yogurt

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3 tbsp skimmed milk

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2 tbsp ground almonds

Slice the banana into the bowl of a food processor, or a jug if using a hand blender. Add the strawberries, yogurt, milk and ground almonds, and blitz until completely smooth. Pour into a glass and enjoy.

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Potato salad with curried mayo 

This salad, with a creamy coronation chicken-style dressing, makes a great BBQ dish for Summer :)

Ingredients: 

1¼ kg salad potatoes, halved if

large 

bunch of spring onions

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1 tbsp groundnut or sunflower oil

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1 tsp black mustard seed, plus extra to serve

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1 tbsp curry paste

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200g tub low-fat natural yogurt

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4 tbsp mayonnaise

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4 sticks celery, thickly sliced

Bring a large pan of salted water to the boil then add the potatoes. Return to the boil and cook for 15 minutes. The potatoes should be just tender to the point of a knife. Drain in a colander and cool for 5-10 minutes.

While the potatoes are cooking, trim the roots from the spring onions then slice the white bulb ends.

Reserve the green stems. Heat the oil in a deep saucepan, add the mustard seeds and cook until they start to jump and pop. Add the chopped spring onion and curry paste. Cook, stirring continuously, for 2 minutes.

Tip the mixture into a large bowl then stir in the yogurt and mayonnaise with plenty of salt and ground black pepper. Now you have a choice: for everyday you could the keep skins on salad potatoes, but for entertaining it's 10 minutes well spent to remove them – they look better and take on the flavour of the dressing more easily.

Chop all but 2 of the green spring onion stems and add to the dressing along with the potatoes and celery and carefully fold everything together until evenly coated. Reserve the remaining stems in water. Cover the bowl with cling film and chill until ready to eat.

To serve remove the potatoes from the fridge a good hour before serving so they return to room temperature. If the consistency of the dressing looks a little thick, thin it with a splash of milk or water. Pile the salad into a serving bowl. Cut the reserved spring onion stems into long shreds and scatter them over the salad along with a few mustard seeds.

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Summer pasta with peas & mint Ingredients: 

400g spaghetti

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200g frozen peas

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3 tbsp olive oil

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squeeze lemon juice

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1 tbsp wholegrain mustard

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20g pack fresh mint, roughly chopped

Boil the spaghetti according to pack instructions and, when you have just 2 mins cooking time left, throw in the peas.

Meanwhile, whisk the olive oil, lemon juice and mustard together, then season with salt, if you like, and pepper. Drain the pasta, reserving a couple of tbsps of the cooking water and return to the pan. Stir the reserved cooking water, olive oil mixture and mint through the pasta, then serve.

Chickpea & coriander burgers Ingridients:

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400g can chickpeas, drained zest 1 lemon, plus juice ½ 1 tsp ground cumin small bunch coriander, chopped 1 egg 100g fresh breadcrumbs 1 medium red onion, ½ diced, ½ sliced 1 tbsp olive oil 4 small wholemeal buns 1 large tomato, sliced, ½ cucumber, sliced and chilli sauce, to serve

In a food processor, whizz the chickpeas, lemon zest, lemon juice, cumin, half the coriander, the egg and some seasoning. Scrape into a bowl and mix with 80g of the breadcrumbs and the diced onions. Form 4 burgers, press remaining breadcrumbs onto both sides and chill for at least 10 mins.

Heat the oil in a frying pan until hot. Fry the burgers for 4 mins each side, keeping the heat on medium so they don’t burn. To serve, slice each bun and fill with a slice of tomato, a burger, a few red onion slices, some cucumber slices, a dollop of chilli sauce and the remaining coriander.

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Chicken & sweet potato curry Ingridients:

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1 tbsp sunflower oil 1 onion, chopped 450g boneless, skinless chicken thighs, cut into bite-sized pieces 165g jar Korma paste 2 garlic cloves, crushed 500g sweet potatoes, cut into small chunks 400g can chopped tomatoes 100g baby spinach basmati rice, to serve

Heat the oil in a pan, add the onion and cook over a low heat for about 5 mins until softened. Increase the heat slightly, add the chicken pieces and brown.

Stir in the curry paste and garlic, cooking for 2 mins before adding 100ml water, the sweet potatoes and chopped tomatoes. Simmer for 20-30 mins until the chicken is cooked through and the sweet potato is tender – add a splash more water if it starts to look dry. Season to taste and add the spinach, removing the pan from the heat and stirring until the spinach has wilted. Serve with basmati rice.

Herby quinoa, feta & pomegranate salad Easy, delicious and excellent for picnics and Bbqs!

Ingridients:  300g quinoa  1 red onion, finely chopped  85g raisins or sultanas  100g feta cheese, crumbled  200g pomegranates seeds from tub or fruit  85g toasted pine nuts or toasted flaked almonds  small pack each coriander, flat leaf parsley and mint, roughly chopped  juice 3 lemon  1 tsp sugar

Cook the quinoa following pack instructions – it should be tender but with a little bite. Drain well and spread over a platter or wide, shallow bowl to cool quickly and steam dry.

When the quinoa is just about cool stir through all of the remaining ingredients with plenty of seasoning.

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Easy spiced salmon kedgeree Ingridients:  300g basmati rice  100g unsalted butter  2 tbsp olive oil  1 tbsp hot curry paste (Madras)  1 small red onion, finely chopped  225g hot smoked salmon, cut into chunks or flaked  4 hard-boiled eggs, shelled then roughly chopped  4 spring onions, cut into 3cm lengths and finely shredded  juice of 1 lime  2 tbsp each chopped fresh coriander and flatleaf parsley Throw the rice into a large heavy-based saucepan, pour over 700ml/11⁄4 pints water and sprinkle in a good shake of salt. Cover and bring to the boil, then remove the lid and allow all the water to be absorbed – this should take about 15 minutes. Turn off the heat, cover again and allow to steam dry.

Melt half the butter with the oil in a large frying pan. Stir in the curry paste and cook until you start to smell the wonderful aromas.Now add the onion and cook until softened and beginning to brown.

Next throw in your rice and quickly stir to make sure all the buttery juices are absorbed and the rice is heated through. Now mix in the salmon, eggs, spring onions and lime juice. Stir gently, chuck in the herbs along with cubes of the remaining butter and serve in warm bowls.

Blueberry & coconut pudding Ingridients:  50g caster sugar  50g soft butter  1 large egg  50g self-raising flour  50g desiccated coconut, plus 2 tsp  50g crème fraîche, plus extra to serve  zest and juice 1 lemon  180g punnet of blueberries Heat oven to 180C/160C fan/gas 4. Beat the sugar and butter until pale and creamy, then beat in the egg. Stir in the flour, coconut, crème fraîche and lemon zest.

Put most of the blueberries in a baking dish (about 18cm square-ish) and squeeze over the juice from half the lemon. Dollop on the cake mixture and scatter over the remaining blueberries and 2 tsp coconut. Bake for 35-40 mins until golden, risen and the sponge is cooked. Serve with a dollop more crème fraîche.

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Pea, feta & summer herb frittata

Use your favourite soft herbs in this thick grilled omelette with peas, cream cheese and courgette!

Ingridients:  300g new potatoes , halved if large  4 eggs and 2 egg whites  splash of milk  1 garlic clove, crushed  1 tbsp gluten-free wholegrain mustard  handful mixed soft herbs, such as dill, mint and parsley, roughly chopped  3 tbsp cream cheese  1 tbsp olive oil  1 courgette, coarsely grated  ½ tsp chilli flakes  140g petits pois (defrosted if frozen)  100g feta cheese, crumbled  50g sundried tomatoes, drained and roughly chopped  100g bag salad leaves, to serve

Put the potatoes in a pan of salted water, bring to the boil, then simmer for 12-15 mins or until tender.

Drain, leave to cool, then thinly slice. Whisk the eggs and egg whites with the milk, garlic, mustard and herbs, and season generously. Add the cream cheese and fold through just a little so that some lumps remain. Heat the grill to medium-high.

Heat the oil over a medium heat in a 23cm non-stick frying pan. Add the potatoes and fry for about 5 mins, until they start to turn golden. Add the courgette and chilli flakes, and continue to fry for a couple mins more. Stir through the petit pois.

Tip the egg mixture into the pan and scatter with the feta and tomatoes. Cook over a gentle heat for 1012 mins until almost set. Pop the pan under the grill and cook for 3-5 mins until puffed, golden and cooked through. Cut into wedges and serve with a crisp green salad.

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Roast chicken with peppers & feta

For a casual summer lunch, try this Mediterranean roast with chickpeas, vegetables and salty Greek cheese

Ingredients:

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1 garlic bulb, separated into cloves, 3 crushed, remainder left whole 2 tbsp chopped oregano 2 lemons, juice of 1, the other cut into wedges 4 tbsp olive oil 1 chicken (about 1.6kg/3lb 8oz) 3 large red peppers, deseeded and cut into large chunks 3 small red onions, cut into wedges 4 large courgettes, cut into thick wedges 3 tbsp chopped mint, plus a few sprigs to serve 200g pack feta cheese, crumbled into chunks 400g can chickpeas, drained crusty bread, to serve (optional)

Heat oven to 200C/180C fan/gas 6. Mix the crushed garlic and oregano with the lemon juice and 3 tbsp of the oil to make a dressing. Season. Make a few slashes in each chicken leg, then put the chicken in a large roasting tin and rub with 2 tbsp of the dressing. Stuff the squeezed lemon shells inside the body cavity. Roast for 30 mins.

Meanwhile, tip the peppers, onions, whole garlic cloves and courgettes into a large bowl, and toss with the remaining oil and some seasoning.

After 30 mins, pile the veg around the chicken, drizzle with half the remaining dressing and roast for 1 hr.

Remove the chicken from the oven, lift onto a platter, cover with foil and leave to rest. Check the roasting tin, and if the chicken has rendered a lot of fat, pour it off, skim and return the juices to the tin. Stir the lemon wedges, mint, feta, chickpeas and remaining dressing through the veg and juices, then return to the oven for 10 mins to warm through. Pile around the chicken, scatter with mint sprigs and serve with bread, if you like, to mop up the juices.

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For 4 people :

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How to look gorgeous in Summer!

Apply makeup sparingly. The idea is to make you look sun-kissed and natural, letting your makeup accentuate your natural beauty instead of draw attention away from it.

W O M E N ‘ S S E C T I O N

Start out with a tinted moisturizer or some loose bronze mineral powder. Apply as necessary.

Sweep your favorite blush over the apples of your cheeks up to your temples, remembering to blend.

Get a nice eyeshadow colour on. Sweep a tiny bit of sheer bronze or gold eyeshadow across your eyelids, up to your eyebrows. Use less product the higher up you get. Hydrate and protect your lips with a tinted balm, brush on a fresh coat of waterproof mascara and you're good to go!

Wear sunscreen whenever you can. Lobster-skin is neither flattering nor healthy. Avoid tanning beds, too, as they can cause cancer. Soaking up the sun is good for you, but remember to wear sunscreen with an SPF of 15-30. (If you burn easily, up the SPF.) You'll still get that sun-kissed glow, but you'll also stave off skin cancer and any irritating redness.

Avoid heat damage on your hair. Skip the flat iron and the curlers for a natural look that's sure to impress. Contrary to what you might think, your natural hair texture can always be stylish. Embrace your natural assets instead of working to change them.

Shorts are your friends. Wear them often; your legs will thank you for it. Steer clear of booty shorts, as they might give the impression you're trying too hard. Don't be afraid to go for some sweet skirts, too.

While denim skirts are a little 1990s, cotton skirts with body and maxi skirts in a fun print are both comfortable and fashionable.

Tops. Anything goes, as long as it's tasteful. Some fashionable top styles this summer are loose racer-back tanks, burnt-out shirts, crop tops, lacy/frilly camis and tees. Empire waist shirts are especially flattering, but opt for cuts that you feel comfortable in above all else. Again, try bright colors and prints. Floral and tribal prints are in style right now.

Dresses are totally in style, too. Dresses range from the little white dress to the printed maxi-dress; the possibilities here are quite literally endless.

Keep jewelry to a minimum. Gold is a great summer color because it catches and deflects sunlight, but use it sparingly. (A little goes a long way.) Natural textures such as wood, hemp, pleather and suede are all great choices.

Accessorize with shoes. The possibilities are practically endless. Try out simple tennis shoes or tie-up sandals. And don't forget about the quintessential flip-flop.

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Men’s Section Accessories Every Man Must Have in Their Wardrobe 

Watch: For many men, this is the only hand accessory which they can invest in and it really helps making it an exceptional timepiece. It’s better having one pretty nice piece than several grungy timepieces. It looks really bad when you have a man in great outfit only to be sabotaged by a bad looking watch

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Tie: The greater the number of ties that a man has the better. But be careful of how to choose your tie as it is important to avoid cheap ties because they will just look cheap even if you pair it with expensive shirt and suit.

Buy the kind of a tie that you can afford, but you need not settle for an awful material. Navy blue tie that’s made of silk material is the best of all.

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Wallet: Many men go for years without obtaining a replacement of their wallets or cleaning it out.

A wallet stores your identification documents and the money which you work so hard to get and you can easily find high quality wallets at affordable rates.

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Messenger bags: These are a sign of elegance and can be used to carry quite a number of items. Stylish messenger bags for men compliment a great looking attire and the best thing with men’s messenger bags is that they are available in many colors and sizes.

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Socks: Even though they have been a timeless piece of mens fashion for decades the art of socks can be a little complicated, but men can learn to select the best socks.

Cotton socks have been the preferred choices for many men and the right color should be worn to complement the color of the shoes.

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Scarf: Many men think that a scarf of just for women, but this is not always the case.

Invest in a high quality scarf and wear it during winter to keep you warm and looking stylish. It can be paired with a pea coat or a casual jacket.

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Belt: A high quality leather belt, just like an extra ordinary pair of shoes can last you for a pretty long period of time. Black and chocolate brown are among the colors that can make huge difference for those who want to stand out in the crowd.

These colors are fantastic because they can easily match well with all your suits.

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Sunglasses: Other than providing you protection against the suns rays, sunglasses also add a touch of style. There are many styles that are available and one of the best is the aviator frames. It’s good not to use sports sunglasses with formal wear.

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Cufflinks: Cufflinks offer professional look and people know you mean business when you are wearing them. There are many smart and clean cufflink designs which you can choose and they can as well be made from different kind of materials.

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“Ask Us Something!”

Instant frozen berry yogurt Three ingredients and two minutes is all you need to whip up this low-fat, low-calorie yogurt, which is ideal for eating after exercise

Ingridients:  250g frozen mixed berries  250g 0%-fat Greek yogurt  1 tbsp honey or agave syrup

Blend berries, yogurt and honey or agave syrup in a food processor for 20 seconds, until it comes together to a smooth ice -cream texture. Scoop into bowls and serve.

Ginger lemon fizz A refreshing alternative to shop-bought soft drinks, perfect for the summer :)

Ingridients:  50g fresh root ginger, roughly chopped  300g caster sugar  2 lemons, sliced, plus extra to serve  Sparkling water

Place the ginger, sugar and lemon slices in a pan with 150-200ml water. Bring to the boil, then cook until the sugar dissolves. Take off the heat, leave to cool, then press through a sieve.

To serve, pour into a pitcher and top up with sparkling water and extra lemon slices.

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