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kilkennyobserver.ie
The Kilkenny Observer Friday 25 February 2022
Food & Drink
Dine Me Come
With
Sweet & sour prawns Preparation and cooking time Prep: 15 mins Cook: 15 mins Serves: 4
Breakfast super-shake
This smoothie is high in natural fats and sugar - ideal if you need some fuel for intense exercise. Ingredients • 100ml full-fat milk • 2 tbsp natural yogurt • 1 banana • 150g frozen fruits of the forest • 50g blueberries • 1 tbsp chia seeds • ½ tsp cinnamon • 1 tbsp goji berries • 1 tsp mixed seeds • 1 tsp honey (ideally Manuka) Method STEP 1 Put the ingredients in a blender and blitz until smooth. Pour into a glass and enjoy
Transform prawns into a takeaway treat – sweet and sour prawns – in less time than it would take to have it delivered. Alternatively, try with chicken or pork, if you prefer. Ingredients • 300g raw king prawns • 2 tbsp soy sauce • 40g cornflour • sunflower oil, for deep-frying • handful of coriander leaves, roughly chopped • cooked rice, to serve
For the sauce • 1 red onion, roughly chopped • 2 red peppers, deseeded and roughly chopped • 2 garlic cloves, finely grated • thumb-sized piece of ginger, finely grated • 1 tbsp golden caster sugar • 100ml malt vinegar • 2 tbsp soy sauce • 2 tbsp tomato ketchup Method STEP 1 Tip the prawns in a bowl and mix with the soy, then set aside for a few minutes. Stir in the cornflour. STEP 2 Heat the oil in a wok aover a high heat to a depth of 3-4cm. When it’s shimmering
Turmeric smoothie bowl
Full of warming and nourishing ingredients, this creamy breakfast bowl can be ready in just 10 minutes and serves 2.
or a cooking thermometer reads 170C, fry the prawns in batches for about 2 mins until crisp and golden, turning them with a slotted spoon halfway through. Carefully lift onto a plate using the slotted spoon. Turn off the heat. Leave the pan for a few minutes to cool down. STEP 3 Carefully pour all but 1 tbsp oil from the wok – keep the remainder for use in another recipe or discard.
STEP 3 Put the wok back on a high heat. When the oil is shimmering, carefully add the onion and peppers, and stir-fry for 1 min. Add the garlic and ginger, and continue to cook for 30 seconds, then scatter over the sugar and pour in the vinegar. Turn up the heat and boil for 2 mins. Stir in the soy and ketchup to make a thick, glossy sauce. When you’re ready to serve, tip the prawns back into the pan and stir to coat in the sauce. Scatter over the chopped coriander and serve with cooked rice on the side.
Great banana overnight oats Rustle up these easy overnight oats made with bananas, nut butter and almonds for a tasty breakfast. Prepped the night before, they’re ideal for busy mornings. Ingredients • 2 bananas, peeled • 100g porridge oats • ¼ tsp ground cinnamon, plus a pinch to serve • 1 tbsp maple syrup • 300ml milk of your choice, plus a splash • 2 tbsp peanut or almond butter, plus extra to serve • 2 tbsp flaked or chopped almonds • 2-4 tbsp natural yogurt, to serve (optional)
Method STEP 1 Mash 1 banana in a bowl with a fork until smooth. Stir in the oats, cinnamon, maple syrup, milk and peanut butter. Mix well, then cover and chill overnight. STEP 2 The next morning, stir the porridge, adding another splash of milk if the mixture is quite stiff. Divide between two bowls. Slice the remaining banana and scatter this over the porridge, drizzle with more nut butter and sprinkle over the almonds. Top with spoonfuls of yogurt, if using, and sprinkle with a pinch more cinnamon before serving.
Ingredients • 10cm/4in fresh turmeric , or 2 tsp ground turmeric • 3 tbsp coconut milk yogurt (we used Co Yo), or the cream skimmed from the top of canned coconut milk • 50g gluten-free oats • 1 tbsp cashew butter (or a handful of cashews) • 2 bananas , peeled and roughly chopped • ½ tsp ground cinnamon • 1 tbsp chia seeds or chopped nuts, to serve Method STEP 1 Peel the turmeric root, if using, and grate. Put all ingredients in a blender a with 600ml water and blend until smooth. Serve in a bowl with chia seeds or some chopped nuts sprinkled over.
Green breakfast smoothie Blitz healthy ingredients for an energy-boosting breakfast. Using unsweetened brown rice milk fortified with calcium and vitamins makes it more nutritious. Serves 2.
Ingredients • 1 handful spinach (about 50g/2oz), roughly chopped • 100g broccoli florets, roughly chopped • 2 celery sticks • 4 tbsp desiccated coconut • 1 banana • 300ml rice milk (good dairy alternative - we used one from Rude Health) • ¼ tsp spirulina or 1 scoop of greens powder or vegan protein powder (optional) Method STEP 1 Whizz 300ml water and the ingredients in a blender until smooth.
