SPECIAL HEALTHY FEATURE: LOW-SUGAR RECIPES & COOKING TIPS EASY FOOD
Kid-friendly soups Good-for-you weeknight dinners Immunity-boosting recipes
WARM UP! Simple stews, casseroles and pies
FAKE-AWAY FAVOURITES
85
NUTRITIOUS WINTER MEALS
Beef Bourguignon p.45...feed
the body and the soul!
EF117_01_Cover new.indd 1
SPECIAL GUEST ED
UK £4.95
JANUARY 2017
UK £3.20
AUS $4.99 JANUARY 2017
ROI 33.50
R 34.90 (incl. VAT) Other countries R30.61 (excl. VAT)
• SEASONAL VEGETABLE IDEAS • WARMING STEWS AND CASSEROLES • QUICK AND EASY DINNERS • LOW-SUGAR DESSERTS • NEW YEAR'S EVE ENTERTAINING • AUTHENTIC INDIAN FEAST • COMFORTING BAKES •
Hearty & Wholesome
EAT CHEAP!
ITOR Oliver McCabe's be st advice for a healthy recipes and new year
06/12/2016 11:08
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Easy Food team
Happy New Year
EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 255 7566 fave recipe: Cinnamon rolls, p.95
And may it be a healthy and safe one for you all.
EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Beef with green pepper in black bean sauce, p.112 Contributors Michael Fleming and Aisling Harrington DESIGN Art Director Nikki Kennedy fave recipe: Beef bourguignon, p.45 PHOTOGRAPHY & FOOD STYLING Agnieszka Wypych, Charisse van Kan, Pauline Smyth, Shannon Peare and Paula Costa Leandro. Some images from Shutterstock.com. TEST KITCHEN Proudly built by QK Living www.qkliving.ie ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com fave recipe: Prawn curry, p.76 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: Sweet potato chickpea burgers, p.29 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Braised oxtails, p.61 Easy Food is published by Zahra Publishing Ltd ISSN 1649-4253 Printed in the UK
M E D I A
G R O U P
Magazines Ireland “Publisher of the Year” 2015 & 2012
Easy Foodies!
I’m so delighted and honoured to have been invited to be the guest editor for the first edition of Easy Food magazine for 2017. New Year, New You! So I’m here to assist you as much as I can with my favourite easy, effective recipes to change your life with Fuel Food from Select Stores in Dalkey.
I had a terrific year fuelling Ireland with healthy recipes from my bible The Fuel Food Cookbook. From Castletownbere to Kells, Wexford to Clifden, I was meeting locals and demonstrating lots of simple, warming meals to keep the whole family energised. It was wonderful to meet fans of the book that would have intolerances and sensitivities to food ingredients such as gluten or dairy. They found the recipes reliable and honest. And that made my heart glow. That’s what it’s all about in my world. I’ve always been interested in food from an early age; at first, I didn’t respect food, as I turned to it as a coping mechanism when my Dad died suddenly when I was four years old. I became overweight and my Mum became worried. So she got me into the kitchen to do my homework and help her make dinner. Over time, I came to respect food as I had gained more knowledge and awareness of how it was prepared, and I became passionate about it. (Thank you Mum! x) So yes, I’m an emotional eater, an over eater or binge eater, sometimes a comfort eater. Whatever you like to call it, I turn to food when I’m stressed or feeling down. But these days I know how to control the cravings and the urges with communication, motivation, nutrition and exercise, to keep me balanced. There are a lot of people out there who are in the same scenario. And that’s okay. The more we talk about mental health and food addiction, the better, in order to help overcome our mental blocks with life. Let’s be mindful rather than mindless. My advice is to keep chatting and supporting one another until the realisation occurs and then we can all move on together, positive and happy. So let’s get this party started 2017, let’s love and respect our food, and create easy tasty meals to keep us satisfied. Check out p16-29 for some of my favourite fuel food recipes to keep you focused and fuelled all day long. Love and light, Oliver x
Magazines Ireland “Annual of the Year” 2013 JAMs “Best Foodie Read” 2013 One year’s subscription to Easy Food is €50.00/£36.00
All rights, including moral rights, reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, without the prior permission in writing from the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published. While our recipes have been tested by experts, sometimes recipes don’t work properly due to mismeasuring and different cooker performance. We advise readers to measure ingredients carefully and time their own bakes.The views expressed in this magazine are not those of the publisher. It is recommended that you consult your GP before following any kind of weight reduction, health or exercise programme. Articles and advertisements are for information only.They are not intended to replace medical care. Special thanks to all our guardian angels.
www.easyfood.ie
EF117_03_Ed's Letter.indd 3
Oliver
THE NEXT ISSUE... The February issue will be on sale from February 1st!
HOW TO CONTACT US Subscription enquiries: New and existing subscribers, any change of personal details or back issue enquiries call: IR: (01) 663 8851 UK: 020 8597 0181.
General enquiries:
Email us at editor@easyfood.ie or write to Easy Food, Zahra Media Group, 12 Prince of Wales Terrace, Quinsborough Road, Bray, Co. Wicklow.
Join us on:
Easy Food 3
05/12/2016 11:54
REGULARS 08 YOUR SAY
Your comments, photos and questions
10 FOOD BITES
News, products and cookbooks from the wonderful world of food
anuar y JCONTENTS
14 COMPETITIONS
Exciting things for you to win!
leeks WHAT’S IN SEASON? 32 LOVING LEEKS
Seasonal leeks are packed with goodness... and flavour!
36 SEASONAL EATS
Our top tips for using seasonal foods to
stay healthy and happy during the winter
38 A TASTE OF HOME
Blogger Eimear O’Donnell dishes up some of her favourite winter vegetables
LARDER LUCK 42 EAT IRELAND Recipe Editor Jocelyn Doyle heads to the Wild West to explore Sligo’s local foods
P.82 Spiced carrot cake
P.47
Spicy sweet potato and chicken chilli
WHAT’S FOR DINNER? 50 WEEKLY MENU PLANNER Keep it simple, keep it quick with our tasty midweek meals
60 FROM THE BUTCHER’S BLOCK
MIchael Fleming explains why it’s worth buying cheaper cuts of meat
62 5-INGREDIENT FIX
Use just a handful of ingredients to put together a delicious family meal
4 Easy Food
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Healthier brownies
P.57
JANUARY 2017
05/12/2016 11:52
Christmas feast potatoes
68 15 WAYS TO EASY PROTEIN
Tasty, affordable recipes using eggs, beans and chicken thighs
84 PERFECT PAIRINGS
We revisit classic flavour combinations...
because if it ain’t broke, don’t fix it!
90 RING IT IN
COOKING FOR FUN
72 AN INDIAN FEAST
Sunil Ghai of Dublin’s Pickle restaurant gives us a masterclass featuring his authentic, homestyle recipes
P.73 Homestyle chicken curry
Throw the tastiest party in town with these
delicious canapés and cocktails
94 CHALLENGE YOURSELF We’re in love with these ooey, gooey,
FROM OUR KITCHEN TO YOURS 122 All the knowledge you need to become an expert in the kitchen
126 KITCHEN KNOW-HOW
We break down the differences between blenders and juicers
perfectly scrumptious cinnamon rolls!
KIDS’ KITCHEN 98 YEASTY DOES IT
Our Home Ec expert delves into the science behind cooking with yeast
105 EASY JUNIORS
This easy apple crumble makes the best warming winter dessert
MAKE IT HEALTHY! 114 OH MY GOODNESS
Blogger Aoife Howard dishes on her
favourite soup for a New Year’s detox
P.108
FAKE THAT TAKEAWAY
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EF117_04-05_Contents.indd 5
JANUARY 2017
Ditch the expensive takeaways for these just-asgood homemade versions
Kid-friendly soups Quick weeknight cooking Immunity-boosting recipes
WARM UP! Simple stews, casseroles and pies
EAT CHEAP! FAKE-AWAY FAVOURITES
P.78
SKIP THE SUGAR
Satisfy any sweet tooth with these recipes using all-natural sweeteners
P.44
85
FOOD FOR THE SOUL
NUTRITIOUS WINTER MEALS
Beef Bourguignon p.45...feed
the body and the soul!
Warm up with these wholesome, family-friendly meals
P.16
FUELLING UP WITH OLIVER
ROI 33.50
EF117_01_Cover new.indd 1
SPECIAL GUEST EDITO
UK £4.95
Make your food do more for your body with these nutritious recipes
Hearty & Wholesome
AUS $4.99 JANUARY 2017
EAT RIGHT, FEEL BETTER
• SEASONAL VEGETABLE IDEAS • WARMING STEWS AND CASSEROLES • QUICK AND EASY DINNERS • LOW-SUGAR DESSERTS • NEW YEAR'S ENTERTAINING • AUTHENTIC INDIAN FEAST • COMFORTING BAKES •
P.116
SPECIAL HEALTHY FEATURE: LOW-SUGAR RECIPES & COOKING TIPS EASY FOOD
Give your little one a warming, hearty meal with these kid-approved soups
UK £3.20
SOUPED UP
FROM THE Cover
R 34.90 (incl. VAT) Other countries R30.61 (excl. VAT)
P.100
P.109
Beer-battered fish and chips
R Oliver McCabe's best advice for a healthy recipes and new year
01/12/2016 15:58
Oliver McCabe shares wholesome and hearty meals to stay energised this January
P.106
Easy apple crumble
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 6. All Euro/GBP prices are converted at the time of going to print. Prices may vary.
Easy Food 5
05/12/2016 11:53
nd Recipes a from n informatio od Fo l e The Fu k o o kb o o C McCabe By Oliver r by Mercie Published ss re P 0 €22.99/£2 Stop by Oliver’s Select Stores and Fuel Food Kitchen for a true taste of his culinary creations! 1 Railway Road, Dalkey, Co.Dublin, 01-2859611 www.selectstores.ie www.olivermccabe.ie
O
FUELLING UP
with Oliver
Oliver McCabe shares wholesome and hearty meals to stay energised this January 16 Easy Food
EF117_16-29_Guest Editor.indd 16
liver McCabe is a familiar face around Dalkey: his family established the neighbourhood’s grocer, Select Stores Dalkey, in 1959, and Oliver reinvented the shop in 2004 into a dynamic organic wholefood store. He has earned a foodie following that includes Bono, Ryan Tubridy, Josh Hartnett, Robert Fisk, Woody Harrelson and leading nutritionist Patrick Holford. But what remains at the core of Oliver’s food ethos is providing easily accessible, nutritious food to everyone. He remembers when avocados and aubergines were the exotic ingredients du jour, and has had his finger on the pulse of what everyday homecooks want to incorporate into their eating regimens. His cookbook is an homage to this, a collection of easy and crave-worthy recipes that pave the way for healthy eating. The recipes tick all the boxes: some are vegan, vegetarian, sugar free, all are high in nutrients, antioxidants, vitamins and minerals.
JANUARY 2017
30/11/2016 16:25
guest editor Oliver McCabe
As a nutritional therapist, Oliver even includes a section dedicated to setting out the cornerstones of good nutrition, ensuring that all the recipes in the book support the body with brain function, energy production and optimum nutrition. We at Easy Food love that these recipes really keep you focused and fuelled all day long, which is exactly what we need to kick off a healthy new year! How would you describe your cooking ethos? I love to keep cooking healthily simple and 'back to basics' as much as possible. At Fuel Food, I love using local organic eggs or grains for breakfast, wholefood veggie soups, stews and salads for lunch, one-pot wonders, veggie and fish bakes for dinner. I’m not a dessert person at heart, but I do make yummy scrumptious fruit crumbles that my Mum taught me to bake. Your family ran Dalkey’s Select Stores, which you grew into a health food shop over the past 15 years. How did a childhood spent in the family grocer shape your outlook on food? My Dad died suddenly when I was four years old; he was such a hard worker and was dearly loved by his family and customers. The day after the funeral my Mum started working in the store six days a week, 16 hours a day. With the loss of my Dad, I turned to food for comfort and I would over-eat as a coping mechanism. Unbeknownst to me, I was lamenting for my Dad. I put on a lot of weight so my Mum got me to help her with cooking the dinner when she finished work. We would go down to the shop (as we lived above it) to choose our vegetables, then I would help peel and chop whilst she would roast some meat or grill some local fish. This was my Mum’s way to silently educate me in the value of food, the quality, the preparation… basically what food was. It was the greatest education she gave to me and the weight came off gradually as I gained more respect for food. It became my passion in a healthier way. My homework was full of beetroot stains and carrot peels, but my teachers understood as they saw a new me. Have you always been a keen cook? I always helped to make the dinner, and over time I would have made most meals from Deirdre Madden’s All About Home Economics — it was my sisters’ home economics book
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EF117_16-29_Guest Editor.indd 17
and the only cookbook in the house. I always say now that a 12-year-old should be allowed to prepare the dinner once a week and if they make a mess, they make a mess. It’s a life skill — that’s why my Mum taught me. I call myself a ‘ready, steady, cook’; I think it’s because, growing up in a greengrocer, I was surrounded by fruit and vegetables from an early age. I've added to this over the years. What inspired you to transition the shop into a health store? I worked in hospitality with various health food cafés and stores in Sydney, Australia. I saw a new interest and passion towards health food and independent health food stores with a varying general clientele creating a buzzy ambiance and atmosphere. A lot of the stores were three in one, so the grocer, the wholefoods and the café were a one-stop-shop, which I really admired. When I came back to Ireland in 2001, I worked in Select Stores as a greengrocer for three years getting to know the clientele. Gradually I introduced organic produce, which was a first for Dalkey, and then introduced wholefoods. In 2004, I transformed Select Stores into a health food shop with a freshlymade juice and sandwich bar. I went back to college to study Nutritional Therapy at the Irish Institute of Nutrition and Health with renowned nutritional therapist Richard Burton, and this allowed me to bring more awareness and knowledge to wholefoods and nutrients when dealing with the public. We recently transformed the shop in 2014 to create the Fuel Food kitchen deli and café as part of Select Stores. What are the most common questions or concerns your customers have in terms of cooking healthy, nutritious meals? Customers find it difficult to find the time to cook a healthy breakfast, lunch and dinner for themselves, let alone the family. I offer a lot of advice on easy, effective recipes with a few fresh wholefoods, on a budget and free from stress to keep you focused and fuelled throughout the day. This is why I wrote The Fuel Food Cookbook and now offer cookery demos once a month at the store for customers. Keep things simple and bring it back to basics — listen to your body, love your food and love your exercise to bring optimum mental and physical health.
meals for their families? If you’re able to, enroll in a wholefood cookery course in the area at your local independent health food store or cookery school. Or, just visit your local independent health food store and look around, ask questions to the staff and see what’s on offer… it’s amazing what you will pick up. What was your aim in creating The Fuel Food Cookbook? My aim was to encapsulate wholefoods into a cookbook simply and effectively for everyone to use and cook. It’s very much ear-to-the-ground with recipes tried and tested from myself, my family, bakers and customers since 1959. It’s also the first cookbook to have the 14 known allergens to adhere to EU regulations in the hospitality sector mentioned throughout each recipe, so it makes every recipe reliable, honest and dependable. This is where it has gained a lot of positive feedback from the general public and will be distributed in the UK in January by Viridian Nutrition. What simple changes can people make to their eating habits for the New Year? The only difference between stumbling blocks and stepping stones is the way in which we use them. Quitting sugar can transform your health by reducing sweet cravings and improving your energy, metabolism, body weight and overall wellbeing. I developed a healthy seven-day, sugar-free eating plan with effective, tasty family recipes that are stressfree and enjoyable. These recipes will keep blood sugars balanced, providing you with sustainable energy all day long. It’s part of the ‘Viridian 7-Day Sugar Detox Kit’ app which launches early January 2017 to download for free on smart phones and tablets with a professional step-by-step guide, videos and lots more nutritional info to keep your cravings at bay.
7-Day Viridian tox Kit e D r a Sug om the le ilab fr app ava re App sto Sugar n 7 Day ia id Vir n id y Vir ia Detox b td L l a n o ti Interna
What would you advise to home cooks who are looking to cook more wholesome
Easy Food 17
30/11/2016 16:25
THE CORNERSTONES OF Good Nutrition W
e are all biochemically individual when it comes to nutrition, although all of us have the same basic requirements when it comes to eating in a way that promotes good health. Ideally, we should have three meals a day with two snacks in between to keep us going through the day. Food combining is a way of putting meals together so that they provide complex carbohydrates, essential fats, protein and dietary fibre, with adequate water for hydration. All the food-combining recipes here support the body with brain function, energy production and optimum nutrition to keep you focused and fuelled all day long.
WATER We all learned in school that the human body is two-thirds water, so hydration is critical for flushing toxins from your body and carrying nutrients to your cells. Water is so important that our bodies require water more than any other nutrient. The recommended eight glasses per day assumes that you are getting at least two or three cups of water daily from fruits, vegetables, soups, etc., which all count toward your eight glasses of ‘water’ each day. When you can’t take in enough liquid, it can make you tired and irritable, and it can affect your exercise performance too. Keeping a water bottle nearby will encourage you to drink, and many people find that it helps if they keep track of their intake. Make a habit of drinking water as soon as you get up in the morning. If you don’t like plain water, try sparkling water.
18 Easy Food
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JANUARY 2017
30/11/2016 16:26
guest editor Oliver McCabe
Growth Your body requires protein to build, recover and grow its structures and tissues, such as muscle, hair, nails, etc. Remember, protein is the solid 'building block' for body tissue.
Healthy Immune System
Digestion You need protein to produce enzymes for proper digestion, absorption and energy metabolism.
Protein helps you produce antibodies that make up your defence system and help protect you against colds, the flu and other health issues.
PROTEIN This amazing nutrient is needed daily and many believe that protein, health and fitness go hand in hand. It's true: your body requires protein for many different functions. Protein is basically the building block that you use to produce natural chemical reactions to assist the digestion, absorption and metabolism of foods.
Performance and Recovery
Energy and Vitality
Protein helps to increase and maintain energy production and recovery for active people and athletes. Protein may also help reduce the effects of injuries and aid in overall recovery.
Protein is used to produce energy and may assist with the metabolism of other nutrients, like fats and carbohydrates.
Mood and Behaviour Protein helps your body produce hormones that can affect your mood and behaviour.
PROTEIN The secret is to incorporate a good variety of vegetables and high-quality, ethically farmed dish and animal sources of protein into your diet and divide them into small, frequent meals. The protein content of each food type varies, although the key is to keep it balanced and as healthy as possible. Eating fresh, organic and unprocessed foods will help deliver good nutrients to your body.
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EF117_16-29_Guest Editor.indd 19
Some great sources of protein are: • Legumes: beans, chickpeas, pinto beans, black beans, mung beans bean sprouts, etc. • Seeds: hemp, chia, flaxseed, sunflower, pumpkin and sesame. • Nuts: almonds, walnuts, Brazil, cashew and pistachos. • Eggs
• • • • • •
Lean meats: chicken and fish Dairy: milk, yoghurt, cheese, etc. Vegetables (all) Avocados Seaweeds: kelp, wakame, nori, spirulina, etc. Whole grains: quinoa, millet, amaranth, rice, rye and wheat.
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How to prepare a leek: • Trim off about 2-3cm from each end (the white end with the root and the dark green top). • Cut the remaining leek into sections about 4cm long. Slice these in half lengthways. • Place the leek in a bowl or baking dish of cold water and rub the pieces clean, checking between layers for hidden dirt. The dirt will fall to the bottom of the dish while the leek floats. • Dry roughly with kitchen paper and slice according to the recipe.
MAKE IT YOURS: For extra flavour, instead of boiling them in water, soften the leeks by melting a knob of butter in a frying pan and cooking over a medium heat for 4-5 minutes.
Loving leeks Marge Courtney Smith “Very tasty, easy and quick to make — the three things that a dinner in our house needs to be! The biggest surprise was how much the capers gave a lovely sharpness through the creamy Mascarpone. I had thought about leaving them out but I wouldn’t now — they were delicious. This got a thumbs-up from everyone.”
32 Easy Food
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Seasonal leeks are packed with goodness… and flavour!
JANUARY 2017
30/11/2016 16:31
what’s in season? leeks
Salmon and leek parcels Serves 2 (easily doubled) 1 large leek, washed, trimmed and thinly sliced 80g Mascarpone 2 tbsp dill, chopped Salt and black pepper 2 salmon fillets, skins removed 2 tsp capers, drained Juice of ½ a lemon, plus wedges to serve To serve: Baby potatoes Peas 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Cut two large sheets of parchment paper, each large enough to wrap up a salmon fillet with room to spare. 2 Place the leeks in a pan with 100ml of water. Cover and bring to the boil, then cook for 5-6 minutes until the water has been absorbed and the leeks have softened a little. Stir in the Mascarpone, half of the dill and some salt and black pepper. 3 Spoon half of the leeks into the middle of one sheet of parchment and place a salmon fillet on top. Repeat to make a second parcel. 4 Squeeze some lemon juice over each fillet, then scatter over the capers and remaining dill. Season with some black pepper. 5 Bring the parchment up over the fish and fold the edges together, leaving a little space inside each parcel. Place the parcels on a baking tray. 6 Bake for 14-15 minutes. Open each parcel, being careful with the steam which will be released. 7 Serve with baby potatoes and peas, with extra lemon wedges for squeezing over. Per Serving 316kcals, 14.1g fat (4.7g saturated), 16.3g carbs, 3.9g sugars, 32.9g protein, 2.3g fibre, 0.283g sodium
Leek, potato and roasted garlic soup Serves 4 2 garlic bulbs, sliced horizontally 1 tbsp olive oil 2 leeks, washed, trimmed and sliced 1 celery stalk, chopped 1½ tbsp fresh thyme leaves Salt and black pepper 1½l vegetable stock 700g potatoes, peeled and chopped 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4.
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EF117_32-34_What's In Season.indd 33
: Heal tis pwinter
2 Place the garlic bulbs on a sheet of tin foil and place on a baking tray. Drizzle with half of the olive oil and close up the foil to form a parcel. Roast for 12-15 minutes or until soft. Allow to stand for 10 minutes or until cool enough to handle, then squeeze the cloves from their skins. 3 Heat the remaining oil in a saucepan over a medium-high heat. Add the leeks, celery and one tablespoon of the thyme leaves. Season with salt and black pepper and cook, stirring, for 6-8 minutes or until tender. 4 Add the stock and potatoes. Cover and bring to the boil, then reduce the heat to medium. Stir in the roasted garlic and simmer, uncovered, for 15 minutes or until the potatoes are tender. 5 Remove the pan from the heat and use a stick blender to whizz until smooth. Stir in the remaining thyme leaves. Return to medium heat and heat through for 2-3 minutes. Season to taste with salt and black pepper. Per Serving 215kcals, 4.6g fat (0.8g saturated), 39.9g carbs, 4.7g sugars, 5.5g protein, 5.9g fibre, 0.872g sodium
x
ciou This deli garlic, mbines o c l warmer bacteria r its anti known fo nflammatory -i and anti e high s, with th eks ie rt e p le pro f o t conten vitamin your t a u o y to keep st! healthie
___ JAN ___ FEB ___ MAR ___ APR ___ MAY ___ JUNE ___ JULY ___ AUG ___ SEPT
In season tem Sep ber – March
___ OCT ___ NOV ___ DEC
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30/11/2016 17:00
larder luck TURN TO YOUR STORECUPBOARD TO MAKE MEALS IN MINUTES
42-48 IN THIS SECTION
EAT IRELAND P42
Recipe Editor Jocelyn Doyle heads to the Wild West to explore Sligo's local foods
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EF117_XX Intro Pages New.indd 41
FOOD FOR THE SOUL P44 Warm up with these wholesome, familyfriendly meals
Easy Food 41
01/12/2016 09:05
FOOD FOR
The Soul Warm up with these wholesome, family-friendly meals
Cover
Cook the
44 Easy Food
EF117_44-48_HotPots.indd 44
JANUARY 2017
01/12/2016 09:02
what’s for dinner? winter warmers
Beef bourguignon Serves 6-8 2 tbsp olive oil 100g smoked streaky bacon rashers, sliced into lardons 1kg stewing beef Salt and black pepper 30g butter 200g shallots or pearl onions, peeled 200g chestnut mushrooms, quartered 1 carrot, sliced 3 garlic cloves, crushed 1 tbsp tomato purée 2 tbsp plain flour 650ml red wine 250ml beef stock 2 tsp fresh thyme leaves 2 dried bay leaves For the garlic mashed potatoes: 1 head of garlic 1 tbsp olive oil Salt and black pepper 1kg potatoes, peeled and quartered 100g butter 100ml whole milk, warmed A small handful of fresh parsley, chopped the pan to the heat for a minute to steam dry. 1 Preheat the oven to 160˚C/140˚C fan/gas mark
9 Squeeze the roasted garlic cloves out of their
high heat. Season the chicken and cook for 2-3
3. Heat half of the oil in a large, heavy pot over a
skins into the potatoes, then add the butter and
minutes on each side until browned. Remove
medium-high heat. Cook the bacon lardons for
milk. Mash until smooth, then stir in the parsley.
from the pot and set aside.
5-7 minutes until browned. Remove from the
Season to taste.
2 Add the onions to the pot and cook for five
pan and set aside.
10 Add some garlic mashed potatoes to a
minutes until soft, then add the chorizo and
2 Season the beef with salt and pepper. Add to
serving bowl and ladle over some of the beef
cook for two minutes longer.
the pot in batches and cook for a few minutes
bourguignon to serve.
3 Stir in the flour to coat, then add the wine and
until brown on all sides. Remove from the pan and set aside with the lardons. 3 Heat the rest of the oil and the butter in the
Per Serving 668kcals, 32.1g fat (14g saturated), 32.4g carbs, 3.8g sugars, 47.8g protein, 3.9g fibre, 0.619g sodium
4 Add the mushrooms and carrot and cook for
Chicken and chorizo pie
stir in the tomato purée. Stir in the flour to coat. 6 Add the wine, stock, thyme and bay leaves. Stir to combine, then cover the pot with a lid and cook in the oven for about three hours until the sauce is thick and the meat is tender. 7 Meanwhile, slice the top off the head of garlic, so that you can see the insides of all the garlic cloves. Place it on a sheet of tin foil and drizzle over the oil, then season with salt and pepper. Wrap up the foil and place in the oven for 30 minutes until soft. 8 Place the potatoes in a large pot and cover
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EF117_44-48_HotPots.indd 45
minutes until tender. 5 Add the cream to the pan, increase the heat
1 tbsp olive oil Salt and black pepper 10 chicken thighs fillets, cubed 2 onions, chopped 100g chorizo, skin removed and sliced 50g plain flour 100ml white wine or sherry 600ml chicken stock 150ml cream A large handful of fresh parsley, chopped 1 x sheet of shortcrust pastry, thawed if frozen 1 egg, beaten
has thickened.
with water. Season with salt, then bring to a boil for 15-20 minutes until tender. Drain, then return
4 Return the chicken to the pan and pour in
Serves 4-6
5-7 minutes until browned. Stir in the garlic. 5 Return the beef and lardons to the pot, then
has mostly evaporated. the stock. Cover with a lid and simmer for 40
pot. Add the onions and cook for 10 minutes until lightly browned.
let the mixture bubble for two minutes until it
and simmer for 10-15 minutes until the liquid 6 Transfer to six individual casserole dishes (or one large 25cm dish). Preheat the oven to 200˚C/180˚C fan/gas mark 6. 7 Roll out the pastry and stamp out six rounds slightly larger than the dishes. Brush the edges with some of the beaten egg, then press the pastries onto the tops. Brush the tops with more beaten egg. 8 Place on a baking tray and bake for 35-40 minutes until golden brown. Per Serving 678kcals, 36.3g fat (6.5g saturated), 35.2g carbs, 2.5g sugars, 48g protein, 1.7g fibre, 0.691g sodium
1 Heat the oil in a large pot over a mediumEasy Food 45
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5-ingredient fix Use just a handful of ingredients to put together a delicious meal
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what's for dinner? five-ingredient meals
Spinach, tomato and scrambled egg pizzas Serves 4 6 eggs 30g Parmesan, grated, plus extra for topping Salt and black pepper 2 prepared pizza bases 2 tsp olive oil 200g cherry tomatoes, halved Handful of baby spinach, chopped 1 Preheat the oven to 230˚C/210˚C fan/ gas mark 8. Coat a large nonstick pan with cooking spray and place over a medium heat. 2 In a bowl, beat the eggs and Parmesan together until blended. Season with salt and black pepper. 3 Pour the eggs into the pan. As eggs begin to set, gently pull the eggs across the pan with a spatula, forming large soft curds. Continue cooking for one minute until almost set. Remove from the heat and set aside. 4 Place the pizza bases on two baking trays and brush lightly with olive oil. Top with the scrambled eggs, tomatoes and spinach. Season with salt and pepper and sprinkle with a little extra Parmesan. 5 Bake for 5-6 minutes until the Parmesan has melted. Cut the pizza into slices and serve immediately. Per Serving 280kcals, 11.9g fat (4.4g saturated), 25g carbs, 3.4g sugars, 17.6g protein, 4.1g fibre, 0.69g sodium
MAKE IT YOURS: As an alternative to pizza bases, you can use one flatbread or naan bread per person. Add a sprinkle of dried chilli flakes if you like some heat. Meat-lovers might enjoy the addition of some cooked chicken or crispy bacon.
Simple salsa chicken Serves 4 Butter or oil, for greasing 4 chicken fillets 4 tsp fajita or taco seasoning Salt and black pepper 1 x 300g jar of salsa (mild, medium or hot depending on preference) 120g Cheddar, grated 2 tbsp sour cream
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To serve: Roasted baby new potatoes 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Lightly grease a large baking dish with butter or oil.
MAKE IT YOURS: Experiment with other Mexican toppings such as fresh coriander, avocado, guacamole, sweetcorn or black beans. We like crushed tortilla chips!
2 Season the chicken fillets on both sides with taco seasoning, salt and pepper. Place
minutes until the cheese has melted and is
the chicken in the prepared baking dish and
golden and bubbly.
pour over the salsa.
5 Top with dollops of sour cream and serve
3 Bake for 25-35 minutes, or until the
with roasted baby new potatoes.
chicken is tender and thoroughly cooked. 4 Sprinkle the Cheddar evenly over the
Per Serving 353kcals, 13.5g fat (4.9g saturated), 7.8g carbs, 2.5g sugars, 47.8g protein, 1.3g fibre, 0.967g sodium
chicken and return to the oven for 4-5
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30/11/2016 17:38
cooking for fun authentic Indian food
An
Indian
feast
Sunil Ghai of Dublin's Pickle Restaurant gives us a masterclass featuring his favourite authentic, homestyle Indian recipes
Aloo gobi (cauliflower curry) Serves 2 2 tbsp sunflower oil 1 tsp cumin seeds 80g red onion, finely chopped 1 green chilli, chopped 1 tbsp coriander powder ½ tbsp ground cumin ½ tsp turmeric 1 tsp chilli powder Pinch of salt 2 tbsp water 100g fresh tomatoes, chopped 230g cauliflower, cooked in water, salt and ½ tsp turmeric until al dente 230g potatoes, chopped into bite-sized pieces and boiled ¼ tsp fenugreek leaf powder
50g Greek yoghurt, strained Fresh coriander, chopped 20g fresh ginger, finely chopped 1 Heat the oil in a large pan over a medium heat and fry the cumin seeds until they begin to pop. Add the onion, green chilli, coriander powder, ground cumin, turmeric, chilli powder and salt. Add the water and stir to combine everything into a loose paste. 2 Stir in the chopped tomatoes and cook for 3-4 minutes until soft. 3 Stir in the cauliflower and potatoes. 4 Add the fenugreek powder and yoghurt, then add some fresh coriander and stir to combine. Top with the fresh ginger to serve. Per Serving 334kcals, 16.4g fat (1.9g saturated), 42g carbs, 9.3g sugars, 8.4g protein, 9.7g fibre, 0.152g sodium
Top Tip:
d the You'll fin usual n u more nts ie ingred ere in h d re featu Asian l a your loc rket a rm e sup
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Skip
the Sugar Satisfy any sweet tooth with these simple recipes that make use of all-natural sweeteners!
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JANUARY 2017
30/11/2016 17:44
cooking for fun low-sugar desserts
L
ike all good things, sugar is fine in moderation, but it’s one of the most commonly-added ingredient in many
foods –– desserts and otherwise. The World Health Organization (WHO) recommends that adults and children
There’s how much sugar in at?!
You’d be shocked at how much sugar is hidden in some common shop-bought staples – just one of the many reasons why cooking from scratch is always best! We’ve listed some common offenders, and the average amount of sugar in each standard serving, both in grams and teaspoons.
consume no more ‘free sugars’ than 10% of their total energy intake, which equates to roughly 12 teaspoons of sugar per day. The WHO says that reducing the intake to less than 5%, or 25g/6 teaspoons, per day would provide additional health benefits, such as a reduced risk of obesity and tooth decay.
Energy drinks
Low-fat flavoured yoghurt
Breakfast cereals
24g per serving
25g per serving
16g per serving
CALCULATING SUGAR 1 teaspoon of sugar = 4 grams of sugar This means 16 grams of sugar in a food product is equal to 4 teaspoons of sugar. NATURAL V. ARTIFICIAL SUGARS It’s important to differentiate between naturally-occurring sugars – like those in fruits, vegetables and dairy – and ‘free sugars’, or added sugars. You'll quickly realise just how often sugar is added to foods when you look for it on
Pasta sauce
Flavored instant porridge
Granola bars
Ketchup
12g per serving
12g per serving
8g per bar
4g per serving
ingredients lists. All of these terms refer to sugar when included as an ingredient: • sucrose • glucose • fructose • maltose
TIPS FOR REDUCING SUGAR INTAKE
• dextrose • fruit juice • molasses • hydrolysed starch • invert sugar • corn syrup • honey Also, it’s important to remember that ingredients are listed in order of how much exists in the product, so if sugar is near the top, that's a red flag. NUTRITION LABELS TELL YOU HOW MUCH SUGAR A FOOD CONTAINS: • High in sugar = 22.5g or more of total sugar per 100g • Low in sugar = 5g or less of total sugar per 100g
BUY UNSWEETENED PRODUCTS
just as quickly, leaving you hungry again). To
You'll find unsweetened versions of these
minimise this effect, include protein, healthy
common foods in most grocery stories: non-
fats and fibre in your meal, all of which can
dairy milk like almond and soy, nut butters
slow down the release of sugar in your body
(look for those made with only nuts and
and keep you full for longer. Focus on fats
salt), apple sauce, porridge and tinned fruit
like avocados, nuts, seeds and heart-healthy
(packed in juice, not syrup).
oils like olive, walnut and coconut oil.
DON’T GO COLD TURKEY
DON’T GO ARTIFICIAL
Going cold turkey on sugar isn't realistic for
Don’t be tempted to switch to artificial
most people, and cutting back slowly will
sweeteners, as these can have a negative
be easier. If you normally put two packets
effect on your body’s response to sugar.
of sugar in your coffee, for instance, try
When you eat something sweet, your body
one for a week, then half, and finally add
expects calories and nutrition, but artificial
only a splash of milk. For yoghurt, mix half
sugars don't give your body these things.
a serving of sweetened yoghurt with half a serving of plain, eventually moving on to
ADD FLAVOUR
adding natural sweetness with fresh fruit.
Add extra 'oomph' to your cooking and baking with natural flavourings, such as
FOCUS ON HEALTHY FATS
good-quality vanilla extract or paste, citrus
Unhealthy carbs loaded with sugar can
zest, spices and fresh herbs.
cause blood sugar to rise rapidly (and crash
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Easy Food 79
05/12/2016 17:05
Ring it in
Throw the tastiest party in town with these delicious canapĂŠs and cocktails
90 Easy Food
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JANUARY 2017
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cooking for fun New Year's Eve
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30/11/2016 17:56
kids’ kitchen kid-friendly soups
MAKE IT YOURS: You can also make this using leftover roast chicken. With this method, bring the stock and vegetables to a boil. Simmer for five minutes, then add the pasta. When the pasta is almost cooked, stir in the cooked chicken, parsley and seasoning.
Chicken noodle soup Serves 4-6 950ml chicken stock 2 chicken fillets 5 carrots, chopped 3 celery stalks, chopped ½ an onion, chopped 3 garlic cloves, crushed 1 bay leaf 200g spaghetti, broken into 4cm pieces 120g frozen peas 2 tbsp fresh parsley, chopped Salt and black pepper 1 In a large saucepan, combine the stock, chicken fillets, carrots, celery, onion, garlic and bay leaf. Bring to a boil, then simmer for about 20 minutes until the chicken is fully cooked. Remove the chicken fillets using a slotted spoon and place on a cutting board. 2 Return the stock to a boil and add the pasta. Boil for 7-8 minutes or until cooked to al dente. Add the peas. 3 Use two forks to shred the chicken, then return it to the pot. Add the parsley and some salt and pepper to taste. 4 When ready to serve, reheat the soup to a gentle simmer. Ladle into warmed bowls. Per Serving 233kcals, 4.6g fat (1.1g saturated), 28.4g carbs, 4.6g sugars, 19.1g protein, 2.7g fibre, 0.63g sodium
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Corn chowder Serves 4 1 tbsp olive oil 1 celery stalk, chopped 1 onion, chopped ½ tsp dried thyme 1 tbsp cornflour 850ml whole milk 1 medium potato, peeled and chopped into 1cm cubes 1 x 198g tin of sweetcorn 2 spring onions, chopped 4 tbsp fresh parsley, chopped Salt and black pepper
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1 Heat the olive oil in a saucepan over a medium heat. Add the celery, onion and thyme. Cook, stirring, for 5-6 minutes. 2 Sprinkle the cornflour over the veggies and stir for two minutes. Pour in the milk, add the potato and bring to a boil, stirring often.
MAKE IT YOURS: To make this soup more substantial, try adding chicken, ham or smoked or fresh fish – just make sure they’re cooked first, then add with the sweetcorn and spring onions.
Cook for 10 minutes until the potato cubes are tender. 3 Stir in the sweetcorn and spring onions, then season to taste. Bring the soup back to
Per Serving 244kcals, 8.5g fat (3.3g saturated), 34.8g carbs, 13.3g sugars, 10.3g protein, 3.6g fibre, 0.154g sodium
a simmer, then serve.
Easy Food 101
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Goodness! OH MY
Aoife is a medical student and food blogger. She loves to create simple healthy recipes so that you can have your cake and eat it too! www.thegoodfoodgoddess.com
Blogger Aoife Howard dishes on her favourite soup for a New Year’s detox
F
orget the post-Christmas blues — January is all about greens. The supermarket shelves of indulgent Christmas chocolates and sweet delights give way to a sea of leafy vegetables. Many people choose to dive head first into their healthy eating January solutions by embarking on a regimental juice cleanse, but juices are
p Tip:
To in cold le Wash ka ral times, e v e s r his wate in well. T then dra nt as kale a rt is impo uite gritty can be q ise. otherw
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not the only way to energise your ailing post-Christmas body. I myself sit firmly on the other side of the spectrum: for me, January is a time to nourish your body with warming, restorative foods. To be honest, the thought of surviving on juices for the month of January leaves me feeling cold, and I find the idea of salad equally unappetising at this time
of year. Soup, however, is something that I welcome with open arms. This amazing soup, rich in superfoods, never fails to leave me feeling wonderfully nourished and energised in both body and mind.
JANUARY 2017
30/11/2016 18:06
make it healthy winter soup
If you are not the world’s biggest kale fan, this soup might just change your mind. Soup is a wonderful way to enjoy kale, as it loses the fibrous texture that can be off-putting for some people. Here, I have combined it with zingy ginger, zesty lemon and detoxifying parsley to make a steaming bowl of winter warmth that is ready in minutes. Edamame beans are a protein powerhouse that will help to keep you feeling full and satisfied for hours.
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Kale, spinach, edamame and ginger soup Serves 4 1 tbsp olive oil, plus extra for drizzling ½ a celery stalk, chopped ½ a leek, chopped 1 garlic clove, crushed 2 tsp fresh ginger, grated 450g spinach 140g kale, leaves roughly chopped 80g edamame beans Juice of ½ a lemon 750ml vegetable stock Salt and black pepper To serve: Fresh parsley, chopped
Ka le, s
KALE'S fame as the super-green du jour is well deserved, considering its wonderful nutritional profile. If you are looking to improve your complexion, then kale is the vegetable for you — it offers a host of skin-boosting vitamins and minerals. It is a particularly rich source of vitamin C, best known for its antioxidant properties; these protect our skin from damage by free radicals. Vitamin C also plays a vital role in the production of collagen, the structural protein that gives our skin strength.
, ch a n pi
1 Heat the oil in a large saucepan over a medium-high heat. Cook the celery, leek, garlic and ginger for 5-7 minutes until soft and golden. 2 Add the spinach, kale, edamame, lemon juice and stock. Bring to a boil, then reduce the heat and simmer for 12-15 minutes until the kale is tender. 3 Use a stick blender to purée until smooth, or transfer to a blender in batches to purée. 4 Season to taste and serve with a scattering of fresh parsley and a drizzle of olive oil.
Per Serving 124kcals, 5.9g fat (0.9g saturated), 13.4g carbs, 1.7g sugars, 7.8g protein, 4.3g fibre, 0.757g sodium
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me and ginger so a m up eda
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