EASY FOOD ISSUE 111
Special feature: CHOLESTEROL-FRIENDLY, HEART-HEALTHY COOKING
• QUICK FAMILY FAVOURITES • RECIPES WITH SEASONAL PEPPERS • DECADENT DESSERTS • CELEBRATING LOCAL PRODUCERS • ITALIAN NIGHT IDEAS • HEALTHY BAKED TREATS
90
WEEKNIGHT RECIPES
Be t t e r th a n Bol ogn e s e p.90
Revamp leftover chicken 30-minute dinners Make-ahead meals
Kids' Kitchen SIMPLE RECIPES & COOKING BASICS
Italian Night!
EASY AND AUTHENTIC IDEAS
AUS $3.99 APRIL 2016 UK £2.90
APRIL 2016
R29.90 (incl. VAT) Other countries R26.23 (excl. VAT)
ROI 33.20
' ? r e n n i d r o f 'What's CHALLENGE SOLVING THE
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SPECIAL GUEST ED
ITOR Cookbook author Sophie Morris shares quick meals for busy nights
15/03/2016 15:22
137970 SCA Hygiene Plenty Consumer Press Ad.pdf
1
26/03/2015
10:37
Tip #29
Line the fridge to catch leaks or dribbles
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Easy Food team SPECIAL GUEST EDITOR Sophie Morris
EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 287 8638 fave recipe: Aubergine parmigiana, p.83 EDITORIAL TEAM Staff writer Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Grilled mackerel with Indian-spiced potatoes, p.118 Contributors Eimear O’Donnell, Jacqueline Cooper and Dave Lang DESIGN Lead design Nikki Kennedy fave recipe: Easy beef chilli, p.61 PHOTOGRAPHY & FOOD STYLING Charisse van Kan, Agnieszka Wypych, Pauline Smyth and Miriam Verdon. Some images from Shutterstock.com PROPS Vintage La Touche Gifts, Meadows & Byrne, Anvil Home (Bray) and Greystones Antiques ADVERTISING Sales Manager Tatum Rooney trooney@zahramediagroup.com t: +353 (0)1 287 8631 fave recipe: Lemon bars, p.54 ADMINISTRATION Production consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Melktert, p.23 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Sticky orange and soy salmon, p.117 Easy Food is published by Zahra Media Group Ltd ISSN 1649-4253 Printed in the UK
Hi there!
As an Easy Food reader and a home cook at heart, I’m delighted to be guest editor of the April issue! Like you, I share the same cooking philosophy as Easy Food – it’s all Sophie Morris about getting wholesome, satisfying dinners on the table, quick! I founded my own food business with Kooky Dough, and have since also launched a fitness programme, FitoMetrics. I’ve always been a keen cook and find that it’s one of my favourite ways to unwind, but after a long day it can be easy to just reach for the beans and toast and call it a dinner. Trust me, I’ve been there, but I also realised how important it was for me to make time to cook delicious, nutritious meals – they keep me going and always hungry for more! You’ll find some of my favourite fuss-free recipes from my cookbook that will keep hungry tummies and busy bodies happy, p. 16. There’s everything from my super quick homemade thin-crust pizzas to healthy grilled chicken with avocado and coriander salsa – all ideal for speedy dinners. And of course there’s a few desserts in there as well; if you’ve never had a traditional South African Melktert before, you must try my mum’s award-winning recipe, p.23! As always, we have weeknight cooking covered with our 30-minute meals, p.36, make-ahead dinners, p.62, and some really clever ideas to make the most of roast chicken, p.68. For something sweet, check out our healthy treats, p.74, or for something more sinful (because, why not?!), flip to page p.42. There’s even something for the little helpers at home, as we’ve included some of the best recipes for budding cooks to hone their kitchen skills, p.96. And be sure to try some of our heart-healthy recipes, p.106, that make for delicious meal ideas no matter what eating regimen you follow. As always, Easy Food is here to help you answer the ongoing question of “What’s for dinner?” Flip through and you’ll be sure to find something tasty – and quick – to whip up tonight!
Happy cooking, M E D I A
G R O U P
Magazines Ireland “Publisher of the Year” 2015 & 2012
x Sophie
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REGULARS 08 YOUR SAY
Your comments, photos and question
10 FOOD BITES
News, products and cookbooks from the
April CONTENTS Strawberry coconut tart
wonderful world of food
P.75
14 COMPETITIONS
Exciting things for you to win!
peppers
Raspberry jam macarons
P.44
WHAT’S IN SEASON? 28 PEPPER POWER
Add a splash of colour to your plate with
healthy peppers
32 A TASTE OF HOME
Eimear O’Donnell sings the praises of
home-grown, homemade soup
33 COOKING WITH “H”
Learn how to make your own horseradish sauce – it’s not for the faint-hearted!
4 Easy Food
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LARDER LUCK 41 EAT IRELAND
Staff Writer Jocelyn Doyle is on the hunt for local Irish food
42 DECADENT DESSERTS
Wheat-free creations that make an elegant end to any meal
APRIL 2016
15/03/2016 15:26
WHAT’S FOR DINNER?
82 CHALLENGE YOURSELF
48 WEEKLY MENU PLANNER
92 TREAT YOURSELF
Master the technique for eggs Benedict and you’ll never fail to impress brunch guests
Keep it simple, keep it quick with our tasty
Sink your teeth into this single-serving
midweek meals
chocolate chip cookie
58 PICK A SIDE
Whether you’re a veg-head or a carnivore,
KIDS’ KITCHEN
we’ve got just the lasagne for you
94 SOUP FOR THE SOUL
62 MAKE-AHEAD MARVELS
Busy day ahead? Be prepared and have
dinner on the table in no time
for making soup
121 All the knowledge you need to become an expert in the kitchen
127 KITCHEN KNOW-HOW
Learn how to take the best care of your fridge and freezer
Prawn linguine with lemon cream sauce
P.49
103 EASY JUNIORS
67 FROM THE BUTCHER’S BLOCK
Our Home Ec expert gives us her best tips
FROM OUR KITCHEN TO YOURS
Master butcher Dave Lang tackles that
These turkey and vegetable skewers make an easy and delicious lunch
family favourite, minced beef
MAKE IT HEALTHY! COOKING FOR FUN
106 15 WAYS WITH HEART-HEALTHY FOODS
74 GUILT-FREE BAKES
Satisfy your sweet tooth with these
better-for-you bakes
New ways with avocados, whole grains and tomatoes
80 AT YOUR SERVICE
110 EAT YOUR HEART HEALTHY
We show you how to use heart-healthy
ingredients in everyday meals
We go back to basics with our top tips for serving wine
P.100
FROM THE Cover
P.36
30-MINUTE MEALS Quick-fix dinners
that are perfect for midweek evenings
P.96
COOKING WITH KIDS
WEEKNIGHT RECIPES
of Italian cooking with these
traditional recipes
SIMPLE RECIPES & COOKING BASICS
P.16
Italian Night!
SIMPLY SOPHIE
EASY AND AUTHENTIC IDEAS
APRIL 2016
EF111_04-05_Contents.indd 5
Enjoy the flavours
Sophie Morris
ROI 33.20
of good home cooking
www.easyfood.ie
VIVA ITALIA!
p.90
Kids' Kitchen
kitchen skills and set
them up for a lifetime
P.84
Bet ter tha n Bol ogn ese
Revamp leftover chicken 30-minute dinners Make-ahead meals
Teach your kids basic
P.90
COVER RECIPE
90
AUS $3.99 APRIL 2016
more easy meals
UK £2.90
chicken leftovers for
• QUICK FAMILY FAVOURITES • RECIPES WITH SEASONAL PEPPERS • DECADENT DESSERTS • CELEBRATING LOCAL PRODUCERS • ITALIAN NIGHT IDEAS • HEALTHY BAKED TREATS
Leverage your roast
Special feature: CHOLESTEROL-FRIENDLY, HEART-HEALTHY COOKING
R29.90 (incl. VAT) Other countries R26.23 (excl. VAT)
ONE BIRD, FIVE WAYS
EASY FOOD ISSUE 111
P.68
Lemon loaf cake
'What's for dinner?'
knows a thing or
SOLVING THE
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CHALLENGE
two about quick SPECIAL GUEST EDIT
OR Cookbook author Sophie Morris shares quick meals for busy nights
15/03/2016 15:22
meals for busy nights!
Per Serving 312kcals, 7.1g fat (3.9g saturated), 57g carbs, 37.9g sugars, 5.9g protein, 0.7g fibre, 0.07g sodium
x Readers! Please take note that the nutritional information that appears underneath each recipe is only for one serving. The key for the buttons is in our recipe index on page 98. All Euro/GBP prices are converted at the time of going to print. Prices may vary.
Easy Food 5
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S
ophie Morris burst onto the Irish food scene with her supremely popular Kooky Dough range of gourmet cookie dough, and has since cemented her place as a businesssavvy entrepreneur who has made home-cooking a priority. With a Master’s degree in economics, Sophie enjoyed the challenge of academia but always nurtured a passion for food, especially as a way to relax and manage a demanding schedule. She completed an Italian cookery course in Rome, and after university she completed the 12-week Ballymaloe cookery course to further develop her culinary skills. Her cookbook, Sophie Kooks, is an extension of Sophie’s Kooky Dough philosophy: super-quick, natural and delicious food for busy cooks. It’s definitely been a staple on the Easy Food shelf; it's a gorgeous collection of simple, seasonal recipes that beg to be made at home, as you know they’ll be major crowd-pleasers and won’t take more effort than you want to put in on any given Tuesday evening! She aims to show home cooks that it is always possible to pull together a nutritious, satisfying meal that everyone will love. Sophie’s most recent business venture, FitoMetrics, has her creating tailored fitness programmes for clients, and her schedule is busier than ever. But one thing she remains committed to is making a nourishing, home-cooked meal every day, something Sophie believes is key to lifting your energy and your spirits!
Sophie Kooks Published by Gill Books €22.99/£18
SIMPLYSophie
Cookbook author, business owner and home cook, Sophie Morris knows a thing or two about quick meals for busy nights! 16 Easy Food
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How would you describe your personal cooking ethos? I am all about accessible, simple cooking used to create delicious tasting food. I love cooking where there’s minimal prep involved and I can just chuck some lovely ingredients into a pan or onto a roasting tray to bake. It’s all about finding really tasty flavour combinations using good quality ingredients and just letting the food do its thing. There’s nothing better than the feeling of trying out something new and it resulting in an absolute winner!
APRIL 2016
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Where did you first develop a love for cooking? My love for cooking started as a young girl when I used to watch my mum buzz about the kitchen. I remember vividly how fascinated I was seeing the beautiful food she would produce from just a few ingredients, and I wanted to be able to do that too. From there, my amazement with cooking began! What inspired you to make the move into the food industry professionally? My desire to learn more about cooking and food led me to the Ballymaloe Cookery School in 2008. I fell in love with the place and the experience made me realise I wanted to work in food. A part of the course that I loved was learning how to create a business with food, and this resonated with my business head. At the time I didn’t know what it would be yet, but I knew I would have my own food business one day. What advice would you give to anyone looking to start their own food business? I was extremely naive when I started Kooky Dough, which I always say was actually a good thing because, as a result, I didn’t think twice about making the leap into starting a food business – a tough journey! It’s an incredible experience though. I would advise anyone who is looking to start a business to use the resources around them as much as possible and seek advice from people in their industry. I have found business people in Ireland are amazingly generous with their time and advice and you can learn a lot from others who went through what you’re doing. After launching Kooky Dough, writing your first cookbook and founding FitoMetrics, an online nutrition and fitness regimen, to call you busy is an understatement! As a business owner and entrepreneur, how do you make time to cook satisfying and wholesome meals? I’m lucky in that cooking and coming up with new delicious and healthy recipes is part of my job with FitoMetrics, but the main thing is being organised. On a Sunday I think about what I’d like to cook for the week and then I do a big weekly shop. I’m all about food that’s simple to prepare; during the week I love cooking meals that can be prepped quickly. What are your go-to recipes after a busy working day? One of my go-to recipes is a chicken salad with
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loads of yummy bits in it – I roast some peppers, red onions and sweet potato in the oven and then throw in the chicken fillets in to bake too. This is minimal effort and just a bit of waiting time, which I like as I may be doing a few jobs about the house while it cooks! Then I throw everything together with some salad leaves, buffalo Mozzarella, maybe some seeds or nuts and a simple olive oil and vinegar dressing! Another thing I love to make after a long day is my healthy homemade pizzas. I use a homemade tomato sauce (or passata if I want to be even quicker!), buffalo Mozzarella and whatever other toppings I feel like. Pop them on a tortilla wrap and cook in a very hot oven for just eight minutes! This is delicious and so easy. Do you have any handy or cheeky shortcuts you use to save time when cooking? Some handy shortcuts I like to do to save time is use my food processor to chop things like onions and chillies, which can be a bit time consuming otherwise. It saves a lot of time and makes it feel like a lot less effort! I also love to cook Indian food and there are some great quality spice pastes that you can buy in stores these days. This is definitely a time saver if I’m in a hurry. Which advice would you offer to people who are always on the go but want to prepare healthy dinners? I would suggest using fresh, good-quality ingredients that you don’t need to do much with in most recipes, such as fish or steak. You can pan-fry these in no time and serve with
some steamed green veggies like broccoli or asparagus, and that’s a delicious, easy meal in almost no time! I’m also a big fan of “courgetti” or courgette spaghetti. I have a spiraliser, but you can buy pre-spiralised courgette in supermarkets now and it’s so handy – a delicious recipe is to fry some bacon, garlic, chilli, tomatoes and kale in a pan, add the courgetti and cook for a few minutes. That’s it; so healthy and tasty. Have you ever had any cooking disasters? If so, what did you do to recover? I remember a recent disaster when making chocolate fondants. There’s nothing worse than an overcooked fondant without the gooey middle, but I ended up under-cooking it. It certainly wasn’t dry, but it collapsed and was too gooey! So I just served it in a bowl with some ice-cream – it looked like a mess, but it still tasted great. What can you do? That’s the fun of cooking! What would be your ideal dinner party menu for this time of year? As it’s starting to feel much brighter and we can feel the summer getting ever closer, my ideal dinner party menu would be sirloin steak salad with Asian greens. This is one of my favourite things to cook and everyone always loves it! Rare steak, thinly sliced, tossed with baby salad leaves, grilled asparagus, tenderstem broccoli, fresh mint and coriander, some chopped roasted peanuts and a delicious Asian dressing of lime juice, soy, chilli and garlic. My dessert would be lemon curd tartlets because I love them. Easy Food 17
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18 Easy Food
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guest editor Sophie Morris
Lemony chicken and chilli pasta Serves 4 "This is a super-quick, effortless dish. It’s a really handy one when you’re tired and not in the mood to cook, but still want to be well fed! It takes just a handful of ingredients to make the sauce and, once the chicken is cooked, the meal comes together in a flash. I use linguine but any shape will do. It’s a surprisingly light dish – the perfect pick-me-up supper." Olive oil 4 chicken fillets, cut into thin strips Salt and freshly ground black pepper 2 red chillies, deseeded and finely chopped A handful of fresh parsley, chopped 200g crème fraîche Juice of 1 lemon, divided 450g linguine 1 Heat a few lugs of olive oil in a frying pan over a medium heat. Add the chicken strips and season with salt and plenty of black pepper. Fry for a few minutes, then add the chillies and parsley. Fry for 5-7 minutes, until the chicken is fully cooked and golden. Add the crème fraîche and half the lemon juice and let the sauce simmer for a few minutes. 2 Meanwhile, cook the linguine in a large pan of boiling salted water, according to the packet instructions. Always cook pasta in a large volume of water. The Italians say the water should be as salty as sea water, so use plenty of salt and you won’t have to season after cooking. Cook the pasta until al dente (tender but firm to the bite). 3 Drain the pasta, keeping back a few tablespoons of the cooking water. Return the pasta to its pan and stir with the cooking water. This will help to loosen the pasta and retain the seasoning. Add the chicken mixture to the cooked pasta and stir well to combine. 4 Taste and add more lemon juice if needs be. Serve immediately in warmed bowls. Per Serving 722kcals, 26.7g fat (10.2g saturated), 64.3g carbs, 0g sugars, 53.6g protein, 0g fibre, 0.214g sodium
Lentil shepherd’s pie
were initially sceptical, but later won over and in total agreement that you definitely don’t miss the meat when eating it. Lentils are filling, nutritious and economical – a must-have for your store cupboard. This pie freezes really well so you can make a big batch and keep the leftovers. And did I mention that my brother Ru likes to call it ‘Leopard’s Pie’?" Olive oil 2 onions, finely chopped 2 garlic cloves, crushed 2 carrots, grated 1 celery stick, finely chopped 400g puy lentils, rinsed and drained (green or red lentils also work well) 1 x 400g tin of chopped tomatoes 2 tbsp tomato purée 600ml chicken or vegetable stock, simmering 1 tsp chilli powder or 1 tsp cayenne pepper A sprig of thyme Salt and black pepper For the mash: 1.2kg floury potatoes, such as Maris Piper, peeled and halved 50g butter 50ml milk
Serves 4–6 "My mum taught me this variation on traditional shepherd’s pie years ago and it is absolutely delicious. I’ve cooked it for many people who www.easyfood.ie
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1 Preheat the oven to 200°C/180°C fan/gas mark 6. 2 Heat a lug of olive oil in a large pan over a medium heat. Add the onions, garlic,
carrots and celery and cook gently for about 10 minutes, until softened. Add the lentils, tomatoes, tomato purée, stock, chilli powder and thyme. Stir well and season. Bring to the boil, then reduce the heat and simmer for 40-50 minutes until the lentils are softened. You may need to add more stock (or boiling water) if all the liquid is absorbed before the lentils are cooked. 3 Meanwhile, make the mash. Place the potatoes in a large saucepan with just enough cold water to cover them. Add a pinch of salt and bring to the boil. Boil for 15-20 minutes, until the potatoes are tender and easily broken with a fork. Drain them in a colander and leave for 2-3 minutes, until the steam has evaporated. (Always drain potatoes really well or you’ll end up with watery mash.) Put the drained potatoes back into the dry saucepan and mash thoroughly with a potato masher. The harder you work the mash, the fluffier it will become! Once the lumps are gone, add the butter and mash again. Add the milk, stirring until combined. Season to taste. 4 Once the lentils are cooked, remove the sprig of thyme and pour the mixture into a deep ovenproof dish, leaving room for the mash topping. Arrange the mash evenly on top of the lentil mixture and bake the pie in the oven for 20 minutes or until nicely browned. 5 Serve on warmed plates, with a green salad on the side. Per Serving 505kcals, 10.7g fat (4.9g saturated), 82.1g carbs, 9.4g sugars, 22.8g protein, 27.7g fibre, 0.448g sodium
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r e p p e PPOWER
Add a splash of colour to your plate with healthy peppers
28 Easy Food
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APRIL 2016
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what's in season? peppers
love PEPPERS
❤ ONIONS ❤ SPICES ❤ CHILLIES ❤ CHICKEN ❤ BEEF ❤ CHEESE ❤ EGGS ❤ CHORIZO ❤ AUBERGINE ❤ GARLIC
Top Tip
Taste the rainbow
Yellow, orange and red peppers are ripe and have a mild, sweet flavour. Green peppers are unripe and have a slightly more bitter taste. All are interchangeable in recipes; it’s simply a matter of personal preference.
Buying
Peppers should be firm, with shiny, unblemished, wrinkle-free skins.
Storing
Keep peppers, unwashed, in a plastic bag in the vegetable drawer of your fridge. Keep them dry, as moisture will cause them to rot.
Cooking
Wash the peppers right before cooking. Cut them open and remove the stems, seeds and white membranes before slicing or chopping as desired. Peppers are delicious raw with a healthy dip, or they can be roasted, stir-fried, stewed, barbecued or cooked into soups or sauces. They are particularly suited to Mexican and Cajun dishes.
We love this hummus in a wrap or pitta with some roasted vegetables, mixed leaves and crumbled Feta!
Roasted red pepper hummus Serves 4-6
2 x 400g tins of chickpeas, drained and liquid reserved 3 roasted red peppers (jarred is fine), roughly chopped 2½ tbsp tahini 2½ tbsp olive oil Juice of ½ a lemon 4 tsp chilli oil ¾ tsp cumin ¾ tsp smoked paprika Salt and black pepper 1 In the bowl of a food processor, combine the chickpeas, red peppers, tahini, olive oil, lemon juice, chilli oil and spices. 2 Whizz until smooth, adding some of the chickpea liquid as necessary to thin the hummus out. Taste and add additional salt and pepper, chilli oil or spices as desired.
3 This hummus will keep for about one week in the refrigerator. Per Serving 235kcals, 15.7g fat (2g saturated), 19.5g carbs, 4.4g sugars, 6.6g protein, 5.7g fibre, 0.142g sodium
x ___ JAN ___ FEB ___ MAR ___ APR ___ MAY ___ JUNE ___ JULY ___ AUG ___ SEPT
In season il Apr - November
___ OCT ___ NOV ___ DEC Easy Food 29
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30-MINUTE MEALS
These quick fix dinners are perfect for midweek evenings
36 Easy Food
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APRIL 2016
16/03/2016 11:10
what’s for dinner? 30-minute meals
ONE-PAN CHEESY BEEF PASTA Serves 6
MUSTARD AND ROSEMARY LAMB CHOPS WITH GARLIC MASH
450g fusilli pasta 450g beef mince 1 onion, finely chopped 3 garlic cloves, crushed 2 x 400g tins of chopped tomatoes 250ml water 1 tsp Italian seasoning Salt and black pepper 200g Mozzarella, grated 2 tbsp fresh parsley, chopped
Serves 4
1 Cook the pasta according to the package directions until just al dente. Drain and set aside. 2 In a large pan over a medium-high heat, cook the beef mince, onion and garlic for 4-5 minutes until the meat is no longer pink. 3 Turn the heat to medium-low. Stir in the tomatoes, water, seasonings and cooked pasta. 4 Cook for 20 minutes, stirring frequently, until reduced. Remove from the heat and top with the grated cheese and parsley. Cover and allow to stand for five minutes or until the cheese has completely melted.
1 Bring a large pan of salted water to the boil and cook the potatoes with four of the garlic cloves for about 15 minutes or until the potatoes are tender. Drain well and transfer to a large bowl. 2 Add the olive oil and season with salt and pepper. Mash with a potato masher until almost completely smooth. Stir in the chives, then set the mash aside and keep warm. 3 Crush the remaining garlic cloves and place in a small bowl with the rosemary, mustard and some seasoning. Rub this mixture all over the lamb chops.
Per Serving 536kcals, 12.1g fat (5.6g saturated), 64.5g carbs, 6.2g sugars, 43.5g protein, 4.8g fibre, 0.287g sodium
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900g potatoes, peeled and quartered 6 garlic cloves, peeled 4 tbsp olive oil Salt and black pepper 4 tbsp fresh chives, chopped 2 tbsp fresh rosemary, chopped 1 tbsp Dijon mustard 8 lamb chops
4 Preheat the grill to a high heat. 5 Cook the lamb chops under the grill for four minutes per side for medium-rare, or to your desired level of doneness. Serve the lamb chops with the garlic mash. Per Serving 608kcals, 27.1g fat (6.6g saturated), 38.4g carbs, 2.7g sugars, 52.2g protein, 6.5g fibre, 0.228g sodium
x
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Desserts DECADENT
Wheat-free creations that make an elegant end to a meal
42 Easy Food
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APRIL 2016
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larder luck gluten-free desserts
Chocolate, caramel and banana Swiss roll Serves 8-10
170g dark chocolate, chopped 3 tbsp coffee 6 eggs, at room temperature, separated 150g caster sugar 2 tbsp cocoa powder For the filling: 250ml double cream 2 tbsp icing sugar ½ tsp vanilla extract 200g caramel, plus extra for drizzling 5 ripe bananas, sliced 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Grease a jellyroll baking tin and line the bottom with parchment paper. 2 Melt the chocolate and coffee in a bowl set over a saucepan of simmering water. Stir until smooth, then remove from the heat. 3 Beat the egg yolks for a few minutes with an electric whisk until thick and creamy. Gradually beat in the sugar until pale. 4 Gently stir in the chocolate mixture. 5 Beat the egg whites in a separate bowl for about five minutes until stiff peaks form. 6 Stir one-quarter of the egg white mixture into the chocolate mixture, then gently fold in the rest until no white streaks remain. 7 Spread into the pan, smooth the top and bake for 15 minutes until a skewer inserted into the centre comes out clean. 8 Transfer to a cooling rack and sift half of the cocoa over the top. While the cake is still warm, cover with a clean tea towel and invert the cake onto the towel. Peel off the parchment paper.
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9 Sift the remaining cocoa powder over the cake. Using the towel underneath, roll the cake from short end to short end with the towel inside. Leave to cool completely, encased in the towel. 10 Once cool, beat the cream, icing sugar and vanilla until stiff. 11 Gently unroll the cake and remove the towel. Spread a layer of caramel over the cake and top with four of the sliced bananas. Spread over the cream and roll up again. Transfer to a serving plate, seam-side down. Top with the remaining banana slices and a drizzle of caramel. Per Serving 400kcals, 19g fat (10.8g saturated), 54.4g carbs, 44.5g sugars, 6.8g protein, 2.1g fibre, 0.110g sodium
Cardamom crème brûlée
Serves 6
500ml double cream 250ml milk ¼ tsp ground black cardamom ¼ tsp cinnamon ½ tsp vanilla extract 8 egg yolks 50g caster sugar, plus 6 tsp for topping
2 Combine the cream, milk, spices and vanilla in a saucepan over a medium heat. Heat, stirring often, until bubbles form at the sides of the pan (do not let the mixture boil). 3 Beat the egg yolks and sugar in a mixing bowl for two minutes until the mixture is thick and pale. 4 Slowly stream the hot cream mixture into the eggs, all while whisking constantly until smooth. 5 Strain the mixture into a measuring jug to discard of any lumps, then pour into the ramekins. 6 Place the ramekins in a roasting tin. Pour enough hot water in the tin to come halfway up the sides of the ramekins. Cover with a second baking tin, leaving a gap at one end so that steam can escape. 7 Bake for 50-60 minutes or until the edges are set but the centre is still wobbly. Cool for a couple minutes, then transfer the ramekins to the fridge and allow to cool completely. 8 Before serving, set the ramekins on a baking tray. Sprinkle one teaspoon of sugar over the top of each, spreading to cover completely. Place under the grill for 5-10 minutes until the tops are golden brown and bubbling. Per Serving 433kcals, 38.2g fat (22.2g saturated), 17.8g carbs, 14.5g sugars, 6.8g protein, 0g fibre, 0.063g sodium
1 Preheat the oven to 150˚C/130˚C fan/gas mark 3 and butter the insides of six 150ml ramekins.
Easy Food 43
15/03/2016 16:43
Whether you're a veg-head or a dedicated carnivore, we've got just the lasagne for you! Gluten-free super veg lasagne Serves 4 1 head of cauliflower, cut into florets 2 onions, chopped 250g button mushrooms, chopped 2 peppers, deseeded and chopped 4 handfuls of spinach, chopped 2 tbsp tomato purée 1 tsp dried thyme Salt and black pepper 50g butter 3 garlic cloves, crushed 120ml cream 1 large courgette, thinly sliced lengthwise 500ml tomato and basil pasta sauce 30g Parmesan, grated 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Bring a large pot of salted water to the boil and cook the cauliflower for 10 minutes. 2 Heat the oil in a large pan over a medium heat and cook the onions, mushrooms, peppers and spinach together for 10 minutes, stirring frequently. Stir in the tomato purée and thyme, then season with salt and pepper. Set the mixture aside. 3 Meanwhile, melt the butter and garlic together in a small pan. 4 Transfer the cauliflower to a food processor, reserving some of the cooking water. Add the melted garlic butter, cream and 60ml of the cauliflower cooking water. Whizz until smooth. 5 Layer some of the cauliflower sauce into a 20cm square baking dish. Add a layer of courgette slices, followed by some tomato sauce and some of the cooked vegetables. Repeat these layers to the top of the dish. 6 Top with the Parmesan and bake for 25 minutes until golden and bubbly.
Super veg lasagne
Three f portions o in s le vegetab n! io rt o p each
Per Serving 290kcals, 15.7g fat (8.4g saturated), 30.8g carbs, 17g sugars, 10.7g protein, 8.3g fibre, 0.766g sodium
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APRIL 2016
15/03/2016 17:08
what's for dinner? lasagne
Classic beef lasagne Serves 6 For the meat sauce: 2 tbsp olive oil 100g button mushrooms 1 onion, chopped 2 garlic cloves, crushed 500g beef mince ½ tsp dried thyme 1 tsp dried oregano Salt and black pepper 180ml red wine 1 x 400g tin of chopped tomatoes 4 tbsp tomato purée 200-250g fresh lasagne sheets
next Flip to the page for a ep step-by-st to e id gu g this assemblin ne! beef lasag
For the cheese sauce: 50g butter 4 tbsp flour 500ml fresh milk 120g Cheddar, grated ½ tsp Dijon mustard 30g Parmesan, grated
Beef lasagne
1 Heat the oil in a large pan over a medium-high heat. Add the mushrooms and cook for 4-5 minutes. Transfer to a plate and set aside. 2 Add a little more oil to the pan over a medium heat. Add the onion and garlic and cook for 6-8 minutes. 3 Add the beef mince. Cook for 6-8 minutes until no longer pink, breaking any lumps down with a wooden spoon. Add the thyme, oregano, salt and pepper. 4 Add the wine and stir the mixture for 3-4 minutes. 5 Reduce the heat to medium-low. Add the mushrooms along with the tomatoes and tomato purée. Simmer for about 40 minutes, stirring occasionally, until thickened. 6 Remove the meat sauce from the heat and let cool. 7 For the cheese sauce, melt the butter in a pot over a medium heat and whisk in the flour until combined. 8 Whisk in about a quarter of the milk. As soon as it has combined, add another quarter of the milk. Repeat until the milk is used up; you may need more or less depending on how thick you want the sauce. 9 Reduce the heat to low and add the Cheddar and mustard, whisking until melted. Season to taste. 10 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Spread half of the meat sauce onto the base of a large baking dish. Layer with half of the lasagne sheets, then half of the white sauce. Repeat these layers, finishing with the remaining white sauce. 11 Sprinkle with the Parmesan and cover with tin foil. Bake for 40 minutes, then uncover and bake a further 10-15 minutes until golden brown and cooked through. Per Serving 530kcals, 22.1g fat (9.8g saturated), 36.9g carbs, 8.2g sugars, 40.7g protein, 3.2g fibre, 0.36g sodium
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Easy Food 59
21/03/2016 16:38
Make-ahead MARVELS Got a busy day ahead? Be prepared and have dinner on the table in no time
From our guest editor: "I love recipes like this where you can just cook everything in one big pot and wait for it to cook! They are great for batch cooking and freezing portions when you know you have a busy week coming up. You don’t need to be rigid with recipes like this, mix it up with different veg and spices if you like!"
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APRIL 2016
16/03/2016 09:50
what’s for dinner? make-ahead meals
Easy beef chilli Serves 4-6
1 tbsp olive oil ½ large onion, chopped 1 green pepper, chopped 2 garlic cloves, crushed Salt and black pepper 380g beef mince 3 tbsp tomato purée 1 tbsp chilli powder 1 tsp cumin 2 x 400g tins of chopped tomatoes 1 x 400g tin of kidney beans, rinsed and drained 120ml beef stock (gluten-free if preferred) To serve: Avocado, chopped Cheddar, grated Sour cream 1 Heat the oil in a large pot or casserole dish over a medium heat. Add the onion, pepper, garlic and some salt and pepper and cook for 6-8 minutes, stirring occasionally, until tender. 2 Add the beef and turn the heat to mediumhigh. Cook for 8-10 minutes, breaking the beef up with a wooden spoon, until no longer pink. Add the tomato purée, chilli powder and cumin and cook, stirring, for 2-3 minutes. 3 Add the tomatoes, beans, stock and some salt and pepper. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, stirring occasionally, until slightly thickened. Remove from the heat. 4 Allow to cool to room temperature, then refrigerate overnight. 5 When ready to cook, reheat the chilli over a medium-high heat until bubbling. 6 Serve with chopped avocado, grated Cheddar and sour cream. Per Serving 415kcals, 7.8g fat (2g saturated), 51.3g carbs, 6.9g sugars, 36.7g protein, 13.5g fibre, 0.159g sodium
Cheesy stuffed chicken with roast tomatoes Serves 4
120g Mozzarella, grated 4 tbsp fresh basil, chopped 2 tbsp cream 1 tbsp lemon juice 3 garlic cloves, crushed Salt and black pepper 4 chicken fillets www.easyfood.ie
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2 tbsp light mayonnaise 250g cherry tomatoes, halved 120g breadcrumbs 2 tbsp olive oil To serve: Pasta, tossed with olive oil and Parmesan 1 In a medium bowl, combine the Mozzarella, half of the chopped basil, the cream, lemon juice, half of the garlic and some seasoning. 2 Cut a pocket in each of the chicken fillets. Stuff each one with some of the cheese mixture and close over, using toothpicks to seal them. 3 Transfer the stuffed fillets to a baking dish – they should fit snugly. Spread the tops evenly with the mayonnaise. 4 Toss the tomatoes with one tablespoon of olive oil and some salt and pepper. Arrange the tomatoes in the dish in and around the chicken. 5 Cover the baking dish with cling film and refrigerate overnight.
6 In a sealable tub, combine the breadcrumbs, remaining garlic, remaining basil and the remaining tablespoon of olive oil. Place in the fridge overnight. 7 Remove the chicken and the breadcrumb mixture from the fridge about half an hour before you are ready to cook. Preheat the oven to 200˚C/180˚C fan/gas mark 6. Press the breadcrumb mixture on to the tops of the chicken fillets. 8 Cover the dish with tin foil and bake for 20 minutes. Remove the foil and cook for an additional 10 minutes or until the crumbs are golden brown and the chicken is cooked through. Toss some cooked pasta with a little olive oil and Parmesan and serve immediately with the cheesy chicken.
Per Serving 558kcals, 28.9g fat (9.2g saturated), 28.1g carbs, 4.1g sugars, 52.7g protein, 2.3g fibre, 0.616g sodium
Easy Food 63
16/03/2016 09:51
Baked fish with chorizo and beans Serves 4
1 tsp olive oil 3 shallots, finely chopped 60g chorizo, chopped ½ tbsp fresh thyme leaves 120ml white wine 1 x 400g tin of chopped tomatoes 1 x 400g tin of cannellini or butter beans, rinsed and drained Salt and black pepper 4 fillets of white fish 1 Heat the oil in a saucepan over a mediumhigh heat. Add the shallots, chorizo and thyme and cook for one minute, stirring. 2 Add half of the wine. Cook for 3-4 minutes, stirring occasionally, until the wine is almost
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evaporated. Stir in the tomatoes and beans along with some salt and black pepper. Remove from the heat. 3 Transfer the mixture to a tub and refrigerate overnight. 4 When ready to cook, preheat the oven to 220˚C/200˚C fan/gas mark 7 and coat a baking dish with cooking spray. 5 Place the fish in the prepared baking dish and season. Pour in the tomato mixture. 6 Pour the remaining 60ml wine into the pan and cover with foil. Bake for 18-20 minutes until the fish is just cooked through. Serve the fish with the sauce spooned over the top.
Per Serving 540kcals, 9.8g fat (3.1g saturated), 68.1g carbs, 5.5g sugars, 42.8g protein, 26.8g fibre, 0.33g sodium
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APRIL 2016
16/03/2016 09:51
what's for dinner? make-ahead meals
Spinach and Ricotta cannelloni Serves 4
250g frozen spinach, chopped 225g Ricotta 2 egg yolks 2 garlic cloves, crushed Pinch of nutmeg 100g mushrooms, finely chopped 1 onion, finely chopped 60g Cheddar, grated Handful of fresh basil, chopped Salt and black pepper 250g dried cannelloni tubes 600g tomato passata 2 tbsp olive oil
place in the fridge overnight. 4 When ready to cook, preheat the oven to 200ËšC/180ËšC fan/gas mark 6. Bake the cannelloni, covered, for 20 minutes. Uncover and bake for a further 20 minutes, or until the top is crisp and the pasta is tender when tested with a skewer. 5 Serve with garlic bread and a green salad. Per Serving 449kcals, 16.7g fat (5.6g saturated), 53.5g carbs, 8.8g sugars, 23.6g protein, 2.3g fibre, 0.273g sodium
To serve: Garlic bread Green salad 1 In a large bowl, combine the spinach, Ricotta, egg yolks, garlic, nutmeg, mushrooms, onion, 40g of the Cheddar and half of the basil. Season with some salt and black pepper. 2 Fill a freezer bag with the spinach and Ricotta mixture. Snip off one corner to form a piping bag and use this to fill the cannelloni tubes with the mixture. Place the tubes into a large baking dish in a single layer. 3 Pour the passata over the filled tubes, covering all of the pasta. Drizzle over the olive oil and season with black pepper. Sprinkle over the remaining basil and Cheddar. Cover the dish with tin foil and
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Easy Food 65
16/03/2016 09:51
s e k Ba GUILT-FREE
Satisfy your sweet tooth with these better-for-you bakes
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APRIL 2016
16/03/2016 09:56
cooking for fun baking
Strawberry coconut tart Serves 8
For the base: 150g walnuts 70g oats 70g buckwheat flour (or rice flour) ½ tsp baking powder 3 tbsp coconut oil 3 tbsp honey 1 tsp vanilla extract For the filling: 4 large dates 120g coconut oil, melted 250ml almond milk ½ x 400ml tin of coconut milk Zest from 1 orange 50ml honey 1 tbsp vanilla extract Pinch of sea salt
50g brown sugar ½ tsp sea salt 120ml unsweetened almond milk 2 large carrots, peeled and grated 80g sultanas A handful of walnuts, chopped 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5 and line a 12-cup muffin tin with paper cases. 2 Stir together the first six ingredients until combined. 3 Whisk together the next seven ingredients in a separate bowl until combined. Gradually stir in the flour mixture. 4 Stir in the carrots and sultanas. 5 Divide the batter among the muffin cups and sprinkle the walnuts over the tops. Bake for 30-35 minutes until a skewer inserted into the centre comes out clean. Per Serving 197kcals, 9.6g fat (1.1g saturated), 25.3g carbs, 10.6g sugars, 4.5g protein, 3.1g fibre, 0.26g sodium
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For the topping: Fresh strawberries or oranges, sliced Shaved coconut 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and grease a 23cm tart tin with coconut oil. Combine all of the ingredients for the base in a large food processor, whizzing until smooth. 2 Press into the tin and bake for 15-20 minutes until golden brown. Leave to cool completely. 3 Combine the dates with the melted coconut oil in the food processor and whizz until smooth. Add the remaining filling ingredients and whizz again until smooth. 4 Pour the filling into the cooled tart crust and refrigerate overnight or until set. Decorate with sliced strawberries and coconut shavings. Per Serving 552kcals, 45.6g fat (30.2g saturated), 34.5g carbs, 19.1g sugars, 8.2g protein, 4.7g fibre, 0.043g sodium
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Carrot cake muffins Makes 12
1½ tsp bicarbonate of soda ½ tsp ground cinnamon ½ tsp allspice 100g gluten-free pure oats 50g ground almonds 120g gluten-free wholemeal flour 1 egg 60ml olive oil 1 ripe banana, mashed 50g honey
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Easy Food 75
16/03/2016 09:57
60g icing sugar 200g smooth peanut butter Pinch of salt ½ tsp vanilla extract
Peanut butter swirl brownies Makes 12
100g butter, plus extra for greasing 180g plain chocolate, chopped 80g gluten-free flour ½ tsp baking powder 150g caster sugar 3 large eggs 2 tsp vanilla extract For the filling: 40g butter, melted 76 Easy Food
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1 Preheat the oven to 150˚C/130˚C fan/gas mark 2. Butter a 20cm square baking tin and line with parchment paper. 2 Melt the butter and chocolate in a bowl set over a saucepan of simmering water. Remove from the heat and stir until smooth. 3 Whisk together the flour and baking powder in a separate bowl. 4 Whisk the sugar into the chocolate mixture, then gradually whisk in the eggs until smooth. 5 Stir in the vanilla, then stir in the flour until well incorporated. 6 Stir together all of the filling ingredients in a separate bowl. 7 Spread the batter into the pan. Add dollops of the peanut butter filling all over, then use a knife to swirl it through. 8 Bake for 40-45 minutes until a skewer inserted into the centre comes out clean. Leave to cool before slicing. Per Serving 371kcals, 23.5g fat (11.3g saturated), 35.3g carbs, 27.1g sugars, 7.2g protein, 2.2g fibre, 0.203g sodium
APRIL 2016
16/03/2016 09:57
cooking for fun baking
Chocolate banana bread Serves 12
200g wholemeal flour 2 tsp baking powder ½ tsp salt 40g cocoa powder 3 large ripe bananas 250g vanilla-flavoured Greek yoghurt 100g honey 1 tsp vanilla 1 egg 120ml low-fat milk 100g dark chocolate, chopped
1 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. Grease a standard 900g loaf tin and line with parchment paper.
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2 Whisk together the flour, baking powder, salt and cocoa powder in a medium bowl. 3 Mash two of the bananas in a large mixing bowl. Whisk in the yoghurt, honey, vanilla, egg and milk. 4 Gradually stir in the flour mixture until combined. Fold in half of the chocolate pieces. 5 Spread the batter into the tin. Slice the remaining banana and press the slices into the top of the bread. Bake for one hour or until a skewer inserted into the centre of the bread comes out clean. 6 While the bread cools, melt the remaining chocolate in the microwave and use to drizzle over the cooled bread.
Per Serving 191kcals, 4.2g fat (2.5g saturated), 35.5g carbs, 18.6g sugars, 5.6g protein, 3.7g fibre, 0.018g sodium
Easy Food 77
16/03/2016 09:57
One-bowl oaty biscuits Makes 12
200ml unsweetened apple sauce (check out our recipe on p.79) 60g coconut oil, melted 3 tbsp honey 90g wholemeal flour 80g oats 150g mixed dried fruits 60g sliced almonds 1½ tbsp ground flaxseed 1 tbsp chia seeds ½ tsp bicarbonate of soda Pinch of salt
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1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and line a baking tray with parchment paper. 2 Stir together the applesauce, coconut oil and honey in a large bowl until combined. 3 Stir in the remaining ingredients until incorporated. 4 Scoop heaped tablespoon-sized balls of the dough onto the tray, then flatten the tops slightly. Bake for 11-13 minutes until the biscuits are a light golden brown.
Per Serving 184kcals, 8.7g fat (4.6g saturated), 25.1g carbs, 6.3g sugars, 3.6g protein, 3.8g fibre, 0.67g sodium
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APRIL 2016
16/03/2016 09:58
cooking for fun baking 1
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HOW TO MAKE
Unsweetened applesauce 1 Peel 500g of apples. 2 Remove the cores and chop the apples into rough cubes. 3 Add to a saucepan with 60ml water, 3 cloves and 1 cinnamon stick. Simmer on a low heat for 15-20 minutes. Add more water if it starts to dry out, or cook uncovered if there is too much water: you want softened apples with little liquid. 4 Remove the cinnamon stick and cloves and purĂŠe to your desired consistency. www.easyfood.ie
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Easy Food 79
16/03/2016 09:58
e g n e l l Cha YOURSELF Master the technique for eggs Benedict and you’ll never fail to impress brunch guests
82 Easy Food
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APRIL 2016
16/03/2016 10:11
cooking for fun challenge yourself
Eggs Benedict
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For the hollandaise sauce: 4 egg yolks 2 tsp lemon juice, freshly squeezed 110g unsalted butter, melted Pinch of cayenne pepper Pinch salt For the eggs Benedict: 8 bacon rashers 4 English muffins, split 2 tsp white vinegar 8 eggs Salt and black pepper Chives, snipped 1 Vigorously whisk the egg yolks and lemon juice together in a glass bowl. Keep whisking until the mixture has thickened and doubled in volume. 2 Place the bowl over a saucepan containing barely simmering water; the water should not touch the bottom of the bowl. Continue to whisk rapidly. Be careful not to let the eggs get too hot or they will scramble. 3 Slowly drizzle in the melted butter, bit by bit, and continue to whisk until the sauce is thickened and doubled in volume. 4 Remove from the heat and whisk in the cayenne pepper and salt. Cover and place in a warm spot until ready to use for the eggs Benedict. If the sauce gets too thick, whisk in a few drops of warm water before serving. 5 Cook the rashers in a medium pan and toast the English muffins. 6 Fill a large pan half full of water and add the vinegar. Bring to a slow boil. 7 Crack one of the eggs into a saucer, being careful not to break it. Gently slide the egg into the pan. Repeat with the remaining eggs. Reduce the heat to a gentle simmer. Poach the eggs for 3½ minutes or until the egg whites are set but the yolks are still soft. Remove the eggs using a slotted spoon and drain on kitchen paper. 8 To assemble, lay the rashers on top of each muffin half, followed by a poached egg. Season with salt and black pepper, then spoon the hollandaise sauce over the eggs. Garnish with snipped chives.
Per Serving 709kcals, 49.8g fat (23.9g saturated), 26.8g carbs, 2.9g sugars, 38.3g protein, 2.1g fibre, 0.582g sodium
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Easy Food 83
16/03/2016 10:12
A traditional Roman dish, “cacio e pepe” means “cheese and pepper.” This is a great example of how delicious simple Italian fare can be.
Viva Italia! Enjoy the flavours of Italian cooking with these tasty traditional recipes
84 Easy Food
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APRIL 2016
16/03/2016 10:21
cooking for fun Italian night
Cacio e pepe Serves 2
This is a classic northern Italian recipe. Simple, yet delicious, it’s perfect for vegetarian entertaining and is guaranteed to satisfy even the most dedicated carnivore!
Salt 170g spaghetti 60g unsalted butter, cubed 1 tsp freshly cracked black pepper 70g Parmesan or Grana Padano, finely grated 30g Pecorino, finely grated 1 Bring a large pot of salted water to the boil. Add the spaghetti and and cook according to the package instructions until just al dente. Drain, reserving about 250ml of the pasta cooking water. 2 Meanwhile, melt half of the butter in a large heavy pan over a medium heat. Add the black pepper and cook for one minute. 3 Add half of the reserved pasta water to the pan and bring to a simmer. Add the pasta and the remaining butter. 4 Reduce the heat to low and add the Parmesan or Grana Padano, stirring and tossing with tongs until the cheese has completely melted. 5 Remove the pan from the heat and add the Pecorino, stirring and tossing until the cheese has melted and the sauce coats the pasta. Add more pasta water if sauce seems dry. 6 Transfer the pasta to warm bowls and serve. Per Serving 598kcals, 34.6g fat (21.3g saturated), 48.5g carbs, 0g sugars, 24.9g protein, 0g fibre, 0.864g sodium
Top Tip
If you can’t find Pecorino cheese, don’t worry – just substitute with more Parmesan or Grana Padano.
Aubergine parmigiana Serves 4-6
1.5kg aubergines Salt and black pepper 2 tbsp olive oil, plus extra for frying 4 garlic cloves, crushed 2 x 400g tins of plum tomatoes 150ml red wine Pinch of sugar ½ tsp dried oregano 200g Mozzarella, thinly sliced 125g Parmesan, grated 50g breadcrumbs Handful of basil leaves
1 Cut the aubergines lengthways into 5mm slices, sprinkle with salt and leave in a colander to drain for half an hour. 2 Meanwhile, heat the olive oil in a pan over a medium-high heat and add the garlic. Cook for one minute, then add the tomatoes and red wine. 3 Bring to the boil, crushing the tomatoes against the side of the pan using a wooden spoon. Stir and then reduce the heat slightly. Add the sugar, oregano and some salt and pepper. Simmer gently for 40-45 minutes, stirring occasionally. Use a stick blender to purée the sauce until smooth. 4 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Rinse the aubergines well and dry thoroughly with kitchen paper. 5 Pour enough oil into a frying pan to coat the bottom and place over a high heat. Working in
batches, fry the aubergine slices until golden brown on both sides. Drain on a plate lined with kitchen paper. 7 Lightly grease a baking dish with olive oil. Spread with a thin layer of the tomato sauce, followed by a layer of aubergines, Mozzarella, Parmesan and salt and pepper. Beginning again with the sauce and making sure to reserve some of the Parmesan for the end, repeat these layers to the top of the dish, finishing with a layer of sauce. Sprinkle the breadcrumbs and the last of the Parmesan over the top. 8 Bake for 30 minutes until bubbling and browned. Allow to rest for 10 minutes, then slice and serve. Per Serving 393kcals, 20.9g fat (8g saturated), 31.1g carbs, 13.7g sugars, 21.6g protein, 10.8g fibre, 0.675g sodium
Easy Food 85
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16/03/2016 10:22
Garlic and rosemary focaccia Serves 6-8
2 x 7g sachets of active dry yeast 420ml warm water 440g plain flour 60g whole wheat flour 2 tsp salt 4½ tbsp extra-virgin olive oil 6 sprigs of fresh rosemary, leaves picked and chopped 4 garlic cloves, thickly sliced Sea salt flakes 1 In a large bowl, combine the flours and salt. 2 In a bowl or measuring jug, dissolve the yeast in the warm water. Allow to stand for 10 minutes. 3 The yeast should look foamy. 4 Add the yeast mixture to the flours along with two tablespoons of the olive oil. Mix with a sturdy spoon until as smooth as
possible. Turn it out onto a lightly floured surface and knead for 8-10 minutes until smooth and elastic. 5 Add two teaspoons of olive oil to a large bowl. Add the ball of dough and turn to coat on all sides. Cover with a clean tea towel and place it in a warm place for two hours. 6 The dough will have doubled in size. 7 Turn the dough out onto a lightly floured work surface. 8 Push your fist gently but firmly into the centre of the dough to knock any air out. 9 Knead the dough for 1-2 minutes. 10 Drizzle about one teaspoon of olive oil onto a large baking tray and rub it all over. 11 Place the dough on the baking tray, using your fingertips to stretch the dough gently so that it covers the bottom of the tray; it may not reach all the way to the edges. Cover with a tea towel and leave in a warm place to rest for 35-40 minutes.
12 Preheat the oven to 230˚C/210˚C fan/gas mark 8 with a rack in the middle of the oven. Sprinkle the rosemary and garlic evenly over the surface of the focaccia. Poke your fingertips into the dough all over to make dimples. Drizzle 2-3 teaspoons of olive oil all over the loaf, letting the oil pool in the dimples. Sprinkle the loaf with sea salt flakes 13 Place in the oven and immediately reduce the heat to 190˚C/170˚C fan/gas mark 5. Bake for 20-25 minutes, checking after 15; the focaccia is ready when it's golden-brown. 14 Remove from the oven and place on a wire rack to cool slightly. Per Serving 301kcals, 8.7g fat (1.3g saturated), 49g carbs, 0g sugars, 6.6g protein, 2.2g fibre, 0.874g sodium
x MAKE IT YOURS: Adapt this recipe to your taste buy adding toppings other than garlic and rosemary. Try different herbs, sliced olives, sun-dried tomatoes, grated cheese or crispy bacon pieces.
Debbie Duncan “I found this recipe easy to follow. It used everyday storecupboard ingredients, which makes it ideal for my house, and was exact in its timings. I liked the addition of wholemeal flour as it gave the taste an edge. I had this as light lunch with my hubby and kids when they came from school; the delicious smell of the garlic brought them happily to the table to eat it with freshly made tomato sauce for dipping. Only crumbs left means this was a hit, so it will definitely be remade!”
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APRIL APRIL 2016 2016
21/03/2016 16:39
cooking for fun Italian night 1
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APRIL 2016
16/03/2016 11:16
kids’ kitchen cooking with kids
SKILLS:
Using the grill Measuring with spoons Opening tins Grating cheese
Pitta pizzas Makes 4 4 large pitta breads 4 tbsp tomato purée 2 tsp mixed herbs 2 tomatoes, sliced 1 x 198g tin of sweetcorn 4 slices of ham, torn into small pieces 50g Cheddar 1 Turn the grill on to a high heat. 2 Spread each pitta bread with one tablespoon of tomato purée. Sprinkle over the mixed herbs, then lay on the tomato slices. 3 Carefully open the tin of sweetcorn. Hold a sieve over the sink and empty the tin of sweetcorn into the sieve so the sweetcorn can drain. 4 Divide the sweetcorn and the pieces of ham between the pittas. 5 Grate the Cheddar and sprinkle it over the tops of the pittas. 6 Place the pittas under the grill until the cheese is golden and bubbling. Per Serving 287kcals, 4.6g fat (1.7g saturated), 44.5g carbs, 6.8g sugars, 16.3g protein, 7.1g fibre, 0.461g sodium
Simple fruit scones Makes 8 225g self-raising flour Pinch of salt 50g very cold butter, cut into cubes 25g caster sugar 50g sultanas 120ml milk, plus extra for brushing 1 Preheat the oven to 220˚C/200˚C fan/ gas mark 7. Brush a baking tray with some melted butter to grease it. 2 Measure out the flour and salt in a mixing bowl. Add the butter and use your fingertips to rub it together with the flour until the mixture looks like breadcrumbs. Stir in the sugar and sultanas. 3 Add the milk to the mixture and stir everything together. Knead the mixture together with your hands until you have formed a stiff dough. 4 Use a rolling pin to roll out the dough gently until it is 2cm thick. Cut out shapes with pastry cutters dipped in flour. 5 Put the scones on the baking tray and brush them with milk. Put them in the oven for 12-15 minutes until golden. Carefully transfer them to a wire rack and allow to cool for 5-10 minutes. Per Serving 171kcals, 5.7g fat (3.4g saturated), 26.5g carbs, 4.9g sugars, 3.5g protein, 0.8g fibre, 0.063g sodium
SKILLS:
Turning on the oven Weighing and measuring ingredients Rubbing together flour and butter Kneading Rolling out dough Using pastry cutters
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Easy Food 97
16/03/2016 11:17
EAT YOUR
heart healthy We show you how to combine heart-healthy foods into everyday meals
12 HEART-HEALTHY SUPERHEROES
1
Avocados
These fruits are full of monounsaturated fatty acids, which help lower cholesterol levels and prevent blood clotting. They also contain potassium, which helps to control blood pressure, and magnesium, which has been associated with a lower risk of heart disease in men. Adding avocado to your meal can also help to increase satiety and satisfaction, helping with weight management – another way to keep your heart healthy.
2
Dark chocolate
Because of the flavanoids – antioxidants that can help suppress LDL, or “bad” cholesterol – in dark chocolate, a square or two may decrease your risk of stroke. It can also keep your heart strong by preventing atherosclerosis, the hardening of arteries that can lead to heart attack or stroke. Just remember to stick to dark and choose one with a cacao content of at least 70 percent.
3
Oily fish
Omega-3 fatty acids have a reputation for reducing the risk of cardiovascular disease. The polyunsaturated fatty acids found in fatty fish lower blood pressure and resting heart rate, and may also improve vascular function and lower inflammation. Add salmon, mackerel or tuna to your plate at least once every week.
4
Garlic
Not only does garlic add flavour, it also reduces cholesterol and blood pressure and improves blood flow.
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5
Kale
Among its many health benefits, kale is especially good for heart health. The leafy green is a great source of alphalinolenic acid, an omega-3 fatty acid that’s known to improve heart health. It’s also got inflammation-fighting phytonutrients that can help prevent plaque formation on your arteries. In addition, kale is rich in lutein, a nutrient that’s been shown to protect against the hardening of the arteries that can lead to heart attack or stroke.
6
Nuts
Eating nuts every day decreases the risk of dying from heart disease. They contain unsaturated fats, which lowers “bad” cholesterol and increases the good kind. Walnuts, in particular, contain those all-important omega-3 fatty acids.
7
Olive oil
Olive oil, a daily staple in Mediterranean cuisine, contains monounsaturated fatty acids, helping to lower cholesterol levels and prevent blood clotting. It’s also loaded with vitamin E, a free radical-fighting vitamin.
8
Oranges and grapefruits
These citrus fruits are beneficial for your heart, thanks to pectin and potassium. Pectin, a soluble fibre, blocks the absorption of cholesterol and prevents the scarring of heart tissue, while potassium helps to keep blood pressure in check.
9
Red wine
While alcohol in general has been shown to increase “good” HDL cholesterol, red wine in particular – due to its polyphenol content – is a heart-healthy drink that may help prevent cardiovascular disease. If you don’t like wine, dark beers such as Guinness tend to contain many of the same good-for-you polyphenols.
10
Whole grains
Whole grains (such as wholegrain bread and pasta, popcorn and brown rice) contain fibre, which is associated with a decreased risk of cardiovascular disease. Whole grains high in soluble fibre, such as porridge, also decrease LDL cholesterol and blood pressure, while those high in insoluble fibre, like whole-wheat bread, also help to lower blood pressure.
11
Potatoes
As long as they're not deep-fried, potatoes are good for your heart. They're rich in potassium, which can help lower blood pressure, and high in fibre, which can lower the risk for heart disease.
12
Tomatoes
Tomatoes are an excellent source of the antioxidant lycopene, a carotenoid that may help get rid of "bad" LDL cholesterol, keep blood vessels open and reduce the risk of heart attack.
APRIL 2016
16/03/2016 11:59
make it healthy heart-healthy foods
ORANGES + AVOCADO + OLIVE OIL
Orange, fennel and avocado salad Serves 4 For the vinaigrette: 4 tbsp olive oil 1 tbsp white wine vinegar ½ tbsp lemon juice 1 tsp honey ½ tsp wholegrain mustard Salt and black pepper For the salad: 4 oranges, skins and pith removed, sliced 4 blood oranges (or use all regular oranges), skins and pith removed, sliced ½ a fennel bulb, thinly sliced ½ red onion, thinly sliced 2 avocados, sliced Fennel fronds, to serve
1 Place all of the vinaigrette ingredients in a jar. Close tightly and shake to combine into a dressing. 2 Place the orange slices in a large mixing bowl. Add the thin slices of fennel and red onion and drizzle with the vinaigrette. Gently toss to combine. 3 Divide between serving plates. Top with the sliced avocado and some fennel fronds.
is a This salad e dish vibrant sid or for chicken white fish!
Per Serving 522kcals, 34.3g fat (6.2g saturated), 57.1g carbs, 37g sugars, 6g protein, 16.9g fibre, 0.085g sodium
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From our guest editor: "Orange and fennel is a perfect match and with the addition of avocado, this makes a wonderful light and lovely salad. It is also a beautiful looking dish and would be a great one to serve to guests!"
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Easy Food 111
16/03/2016 12:01
AVOCADO + OILY FISH + OLIVE OIL + WHOLE GRAINS
Avocado tuna salad on wholegrain toast Makes enough for 2 toasts 1 x 160g tin of tuna packed in olive oil, drained ½ a ripe avocado, roughly chopped ½ a small red onion, finely chopped 1 tbsp olive oil ½ tsp dried chilli flakes 2 tsp lemon or lime juice 1 tsp lemon or lime zest 2 tbsp fresh coriander, chopped Salt and black pepper 2 slices wholegrain bread, toasted 1 Place all of the ingredients except for the toast into a bowl. 2 Mix with a fork, mashing the avocado and breaking up the chunks of tuna as you go, until well combined. 3 Add more oil, salt and pepper to taste. Spread onto wholegrain toast and serve. Per Serving 344kcals, 24.1g fat (4.1g saturated), 19.4g carbs, 3.5g sugars, 14.8g protein, 6.1g fibre, 0.382g sodium
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APRIL 2016
16/03/2016 12:04
make it healthy heart-healthy foods
KALE + TOMATOES + OLIVE OIL + WHOLE GRAINS
Kale and tomato breakfast wraps with runny eggs Serves 4 2 tbsp olive oil 300g cherry tomatoes, halved 2 shallots, chopped 2 garlic cloves, chopped ½ tsp dried thyme Pinch of dried chilli flakes (optional) 5 large kale leaves, stems removed, chopped Salt and black pepper 4 tbsp fresh basil leaves, chopped 1 tbsp vinegar 4 large eggs, at room temperature 4 whole-wheat tortillas 4 tbsp plain hummus
whites are just set but the yolks are soft, then remove with a slotted spoon and drain on kitchen paper. 4 Briefly warm the tortillas in the microwave until warm and flexible. 5 Put the tortillas on plates. Spoon one tablespoon of hummus on each tortilla and spread to cover. Divide the kale mixture over the tortillas. 6 Using a slotted spoon, lift each egg from the water and drain on kitchen paper. Put the eggs on top of the kale and serve warm. Per Serving 276kcals, 14.6g fat (2.7g saturated), 27.4g carbs, 2.6g sugars, 12.2g protein, 4.3g fibre, 0.221g sodium
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1 Heat the oil in a large non-stick frying pan over a medium heat. Add the tomatoes, shallots, garlic, thyme and chilli flakes, if using. Cook for 4-5 minutes until the tomatoes and shallots soften. 2 Add the kale and season with salt and pepper. Toss for 2-3 minutes until the kale wilts but is still bright green. Stir in the basil, then remove from the heat. 3 Fill a wide saucepan with 5cm of water and the vinegar. Bring the water to a gentle simmer. One by one, crack the eggs into a saucer and slide them gently into the water. Poach the eggs for 2-3 minutes until the
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Easy Food 113
16/03/2016 12:06