BONUS HEALTHY FEATURE! SIMPLE MEALS TO IMPROVE DIGESTION EASY FOOD ISSUE 119
Springtime Recipes
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• SEASONAL RECIPES • TEST YOUR IRISH FOOD KNOWLEDGE • EASY WEEKNIGHT COOKING • PERFECT PASTA • NEW WAYS WITH LAMB • FRESH TIPS FOR USING LEFTOVER ROASTS •
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Speedy carbonara Serves 4 PREP TIME: 15 minutes
350g spaghetti 6 streaky bacon rashers, chopped 2 garlic cloves, crushed 280ml milk 230g Philadelphia Cream Cheese with Chives, cubed 80g butter, softened 60g Parmesan, grated 1 Bring a large pot of lightly salted water to a boil and cook the spaghetti according to the package instructions. 2 Drain and set aside, reserving a little of the cooking water.
EF119_02_IFC_Philly.indd 2
3 Meanwhile, heat a large pan over a medium-high heat and cook the bacon pieces for 6-8 minutes until golden-brown. 4 Use a slotted spoon to remove the bacon to a plate lined with kitchen paper, leaving the drippings in the pan. 5 Turn the heat to medium and add the garlic to the pan, stirring for one minute. 6 Add the butter and stir until melted. 7 Add the cream cheese and stir until melted. 8 Add the milk and stir until smooth. 9 Stir in the Parmesan and bacon and cook for 3-4 minutes until everything is heated through. Add the spaghetti and stir to coat, adding a splash of the cooking water if needed to loosen the sauce. Serve immediately.
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Per Serving 702kcals, 47.3g fat, (27.2g saturated), 43.3g carbs, 3.1g sugars, 23.8g protein, 0g fibre, 0.775g sodium
15/02/2017 11:57
Hello!
Easy Food team
I’m delighted to be the guest editor of the March issue of Easy Food! I had the culinary thrill of a lifetime taking part in Celebrity MasterChef Ireland, and I nearly still can’t believe that I was chosen as the series winner! It was a lot of hard work and long hours in the kitchen, but it was such an unforgettable experience and I’m so glad that viewers were able to join in on the journey.
EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 255 7566 fave recipe: Millionaire flapjacks, p.69
EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Japanese cabbage fritters, p.47
You can check out the exclusive look at everything Niamh Kavanagh that went down on the finale, from behind-thescenes shots to my three-course menu, plus tips and tricks for making the most of handy kitchen appliances so you can become a MasterChef in your own home, courtesy of D.I.D Electrical! Just flip the magazine over and you’ll find the special reverse cover for all things Celebrity MasterChef Ireland! There are also interviews with my two kitchen comrades from the finale, Simon Delaney and Oisín McConville. We had such a laugh all through the series, and I’m so grateful that we were able to experience the finale together.
Contributors Michael Fleming, Aoife Howard and Danielle Conaty. DESIGN Art Director Nikki Kennedyfave recipe: Curry chips, p.43
I’ve learned that, like in so many things, practice makes perfect in the kitchen. We’ve all made our fair share of blunders, but one of the many things I learned from the show was that confidence is key; even if you burnt the baking or overcooked the dinner, move on and don’t be discouraged — there are so many delicious recipes to be made, just waiting for you to tackle them!
PHOTOGRAPHY & FOOD STYLING Agnieszka Wypych, Charisse van Kan, Pauline Smyth and Shannon Peare. Some props courtesy of Anvil Bray. Some images from Shutterstock.com. TEST KITCHEN Proudly built by QK Living www.qkliving.ie
Speaking of, this issue is packed with simple recipes that celebrate the best of Irish ingredients. We’re jumping right in with one of our favourite staples of this time of year — tender spring lamb. Check out five inventive ways to cook this flavoursome meat from p.28. We’ve also covered almost every way to use up the leftovers from p.63, along with ideas to revamp leftover ham and salmon. And what would a magazine dedicated to our favourite Irish foods be without a mention of chips? While we’re always happy to enjoy them with a good lashing of salt and vinegar, we decided to broaden our horizons to develop some crave-worthy toppings to take your chips to the next level, p.42. Speaking of happy tummies, we’ve included a special feature on recipes for better digestion, p.104 — we think that’s something everyone can get behind!
ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com fave recipe: Chilli and garlic prawn linguine, p.43 ADMINISTRATION Production Consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com
From homely bakes and traditional Irish favourites to quick-fix dinners and simple superfoods, we hope there is something for everyone in this issue of Easy Food — you’ll be your household’s master chef in no time!
Easy Food is published by Zahra Publishing Ltd ISSN 1649-4253
x Niamh
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s there anything more comforting than sitting down to a warming beef stew on a blustery winter’s night? From the wild Irish seas and rugged coastline to the fertile green fields covering this island, Ireland’s stunning landscapes have bred a rich and wonderful food history. It is not one that is overly complex, but rather rooted in the tradition of gathering friends and family around the table to eat, drink and be merry. Whether you’re an experienced cook or a kitchen novice, these tried-and-tested recipes from Easy Food Magazine and the winners of the Home-Cook Hero cookery competition are the perfect way to bring your kitchen to life.
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BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Salmon quinoa cakes, p.65 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Braised beef in Irish stout, p.91
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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.
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10 FOOD BITES
News, products and cookbooks from the wonderful world of food
March
CONTENTS P.28
14 COMPETITIONS
Turkish lamb flatbread sandwiches
Exciting things for you to win!
Cucumber WHAT’S IN SEASON? 20 COOL AS A...
Fresh, crunchy cucumbers are a welcome addition to many a spring meal
24 FROM THE BUTCHER’S BLOCK
Local butcher Michael Fleming answers our questions about spring lamb
26 TEST YOUR IRISH FOOD IQ How much do you really know about traditional Irish foods?
28 5 WAYS WITH LAMB
Celebrate seasonal, succulent Irish lamb with these oh-so-good recipes
Hoisin steak with cucumber salad
P.21
LARDER LUCK 36 DON’T CHICKEN OUT
One-tray crunchy chicken goujons with roasted vegetables
P.52
Packed with protein, these quick-fix meals are sure to keep you satisfied
40 TOP IT OFF Amp up delicious chips with these decadent homemade toppings
42 PASTA PERFECTION Have dinner on the table in no time with these family favourites
WHAT’S FOR DINNER? 46 WEEKLY MENU PLANNER Keep it simple, keep it quick with our tasty midweek meals
4 Easy Food
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MARCH 2017
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56 THE ULTIMATE GUIDE TO SLOW-COOKING
76 HOME COMFORTS
Simple recipes from chef Paul Rankin using the best of Irish ingredients
Everything you need to know to get
started with your slow cooker, plus some wholesome, hearty dinner recipes
82 EAT IRELAND
Recipe Editor Jocelyn Doyle brushes up on
63 15 WAYS WITH LEFTOVERS
her traditional cooking skills
Quick recipes to make the most of leftover lamb, ham and salmon
84 A TOUCH OF LUXE
Cook to impress with these fantastic showstopper recipes
COOKING FOR FUN
86 TREAT YOURSELF
74 CHALLENGE YOURSELF
See why the spice bag is the nation’s new favourite takeaway!
A traditional seafood chowder celebrates the best of Irish food
Homemade spice bag
KIDS’ KITCHEN
P.86
MAKE IT HEALTHY! 102 OH MY GOODNESS
Blogger Aoife Howard puts a healthy Irish twist on the classic Caesar salad
FROM OUR KITCHEN TO YOURS
114 All the knowledge you need to become an expert in the kitchen
118 KITCHEN KNOW-HOW We look at the pros and cons of investing in an AGA range
P.99
Chocolate avocado mousse
90 SOMETHING TO STEW OVER
Our Home Ec xpert dishes on the basics of making stew
93 EASY JUNIORS
These tasty tacos make a great weekend lunch or after-school snack
FROM THE Cover EASY FOOD ISSUE 119
P.88
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ER'S
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ALMOND
ME CLE
IR
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EEKN ALL ABOUT AVOC ADOS W
NTINE
CAKE
D IGHT
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Y! N-FREE B AKING, MADE EAS
We take a look at the low-FODMAP diet for IBS and other digestive problems
CELEBRITY MASTERCHEF EXCLUSIVE
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Behind the scenes with the winner of Celebrity MasterChef Ireland, courtesy of
20/02/2017 13:39
Banana and courgette breakfast muffins
EATING FOR DIGESTION
FLIP OVER!
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Simple recipes that are perfectly suited for gluten-free baking
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P.68
85
d ied & teste
t r ISH FAVOURITES
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It is easy being green with these delicious ways to use trendy avocado
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HOLY GUACAMOLE!
Springtime Recipes
W IN !
• SEASONAL RECIPES • TEST YOUR IRISH FOOD KNOWLEDGE • EASY WEEKNIGHT COOKING • PERFECT PASTA • NEW WAYS WITH LAMB • FRESH TIPS FOR USING ROAST LEFTOVERS •
Make Mother’s Day extra special by letting the little ones create this tasty breakfast spread
P.104
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BREKKIE FOR MUM
GOODBYE, GLUTEN!
P.108
BONUS HEALTHY FEATURE! SIMPLE MEALS TO IMPROVE DIGESTION
We go behind the scenes with the winner of Celebrity MasterChef Ireland
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.
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Cookbook Cookbook Caroline Gray
k and c i u q 100+ cipes! e r y s ea Caroline Gray 05/05/2016 16:41
ON SALE NOW! EF119_18_HCH Cookbook_Ad.indd 18
15/02/2017 11:58
What's in season? EASY RECIPES USING THE BEST OF THIS MONTH'S FRESH, SEASONAL INGREDIENTS
20-32 IN THIS SECTION
COOL AS A... P20
Fresh, crunchy cucumbers are a welcome addition to many a spring meal
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EF119_XX Intro Pages.indd 19
FROM THE BUTCHER'S BLOCK P24
Local butcher Michael Fleming answers our questions about spring lamb
TEST YOUR IRISH FOOD IQ P26 How well do you know traditional Irish foods?
5 WAYS WITH LAMB P28
Celebrate seasonal, succulent Irish lamb with these oh-so-good recipes
Easy Food 19
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Cool as a.. . .
Fresh, crunchy cucumbers are a welcome addition to many a spring meal Mediterranean meatball subs Serves 4 For the meatballs: 450g beef mince 1 egg 2 tsp salt 1 tsp black pepper 1 tsp ground cumin 160g breadcrumbs 4 tbsp fresh mint, chopped 2 tbsp fresh dill For the tomato cucumber salad: 1 cucumber, deseeded and diced 2 tomatoes, chopped Salt and black pepper
1 tsp dill 1½ tbsp olive oil Juice from ½ a lemon For the tahini dressing: 80ml tahini Juice from ½ a lemon 1 tbsp olive oil 4 tbsp water To serve: 4 hot dog buns, split horizontally
gently with your hands until just combined. 3 Roll into 2-3cm meatballs and place on the prepared baking tray. Bake for 20 minutes, flipping over halfway through. 4 Meanwhile, combine the ingredients for the salad in a bowl. 5 Combine all of the ingredients for the dressing in a blender and whizz into a smooth sauce. 6 Lightly toast the hot dog buns until warm and golden brown. 7 To serve, fill the hot dogs buns with meatballs and the tomato and cucumber salad. Drizzle with the tahini dressing. Per Serving 737kcals, 32.3g fat (6.8g saturated), 63.2g carbs, 8.6g sugars, 50.4g protein, 7g fibre, 0.663g sodium
x MAKE IT YOURS: Use lamb mince instead of beef for a more authentic Mediterranean flavour
1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Line a baking tray with parchment paper. 2 In a large bowl, place the beef, egg, salt, pepper, cumin, breadcrumbs, fresh mint and dill. Mix
Sharon Noonan “I had all the ingredients with the exception of the fresh herbs, for which I substituted dried versions, swapping tablespoons for teaspoons as dried herbs are more potent. I also substituted the buns for flatbreads as we had them in the cupboard! Making the meatballs was very straightforward and I remembered a tip about using wet hands so they didn’t stick. My husband and I really enjoyed the flavours of dill and mint in the meatballs and, while I didn’t love the taste of the tahini dressing on its own, I found it worked well in combination with the warm flatbreads, meatballs and salad. Sadly, my kids declined to partake but that’s not unusual these days; luckily, the leftovers were perfect served cold in my lunchbox the next day with sweet chilli sauce.”
20 Easy Food
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MARCH 2017
15/02/2017 13:00
what’s in season? cucumbers
love CUCUMBERS LOVE… ❤ TOMATOES ❤ DILL ❤ CORIANDER ❤ MINT ❤ SALMON ❤ PRAWNS ❤ AVOCADO ❤ VINEGAR ❤ CREAM CHEESE ❤ YOGHURT ❤ FETA ❤ GOAT’S CHEESE ❤ SESAME ❤ GINGER ❤ RED ONION ❤ CHILLIES
Hoisin steak with cucumber salad Serves 2 150g rice 2 tbsp hoisin sauce 1 tsp Sriracha or similar chilli-garlic hot sauce Rapeseed oil, for brushing 350g skirt steak, cut into 4 pieces For the cucumber salad: 1 cucumber, halved lengthwise ½ tsp sugar 1 tbsp rice wine vinegar Salt 2 tbsp soy sauce 1 tbsp sesame oil 1 x 3cm piece of fresh ginger, peeled and grated 2 garlic cloves, crushed 1 large red chilli, deseeded and finely chopped 2 spring onions, thinly sliced, white and green parts separated Large handful of fresh coriander, chopped 2 tbsp salted, roasted peanuts, chopped
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1 Cook the rice according to the package instructions, then drain and set aside. 2 Preheat a griddle pan over a high heat. 3 Meanwhile, in a small bowl, stir together the hoisin sauce and Sriracha. Brush the steak with the hoisin mixture and cook on the griddle pan for 2-3 minutes per side, or until cooked to your liking. Remove to a plate, tent loosely with tin foil and allow to rest. 4 For the salad, use a teaspoon to scoop out the seeds from the cucumber and slice into thick diagonal chunks. Place the cucumber in a bowl and sprinkle with the sugar, the rice wine vinegar and a large pinch of salt. Place in the fridge for 30 minutes. 5 In a bowl, combine the soy sauce, sesame oil, fresh ginger, garlic cloves, red chilli, spring onions and fresh coriander. Drain the cucumber and stir into the salad ingredients. Sprinkle with the chopped peanuts.
6 Slice the steak thinly against the grain. Serve with the rice and cucumber salad. Per Serving 860kcals, 30.7g fat (8.8g saturated), 84.7g carbs, 9.3g sugars, 58.2g protein, 4.8g fibre, 1.406g sodium
x
___ JAN ___ FEB ___ MAR ___ APR ___ MAY ___ JUNE ___ JULY ___ AUG ___ SEPT ___ OCT
In season March – October
___ NOV ___ DEC
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24 Easy Food
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MARCH 2017
15/02/2017 13:55
what’s in season? from the butcher’s block
From the
BUTCHER'S BLOCK Local butcher Michael Fleming answers our questions about spring lamb
Why do we traditionally eat lamb at Easter? Traditionally, it’s linked with Christian symbolism and the idea of Jesus as “the lamb of God.” From a practical standpoint, it’s also because lamb happens to be in season. People have a misconception that spring lambs are these tiny babies, but in fact they are 3-4 months old at this point and have been fattened nicely. I’ve sometimes heard lamb referred to as “hogget” – are they the same thing? Technically, no. The meat from a sheep up to one year old is known as lamb, while hogget is that from a slightly older sheep between one and two years of age. It has a stronger flavour than lamb and requires slightly longer cooking times, making it more suitable for roasting, stewing and braising. When a sheep reaches full maturity, its meat is then known as mutton. Which is better for roasting – a boned, rolled leg of lamb, or a bone-in leg? Either will be delicious, so this is really a matter of personal preference. If I had to choose, I would go for a leg on the bone as it will potentially have a bit more flavour; however, a boned and rolled leg can be more convenient as it will take less time to cook and be easier to carve. Is there a particularly good cut of lamb for slow-cooking rather than roasting? Shoulder is very good for slow-cooking. Alternatively you could buy a lap of lamb, which is extremely good value and lovely when slow-roasted.
We’re not big fans of lamb in our house. What else would you recommend for Easter Sunday dinner? Turkey and ham are becoming more popular at Easter. A beef rib roast would be a great splash-out option. What are the cooking times for roast lamb? Aim for 20 minutes per 500g for mediumrare, or 25 minutes for medium. I would recommend that you don’t cook lamb further than medium in order to make the most of its tenderness.
dry for 2-3 minutes, shaking the pan every 20 seconds or so. 4 Peel three of the garlic cloves, leaving the rest whole. Crush the peeled cloves into a bowl and add half of the rosemary along with the lemon zest and olive oil. Stir to combine. 5 Season the lamb with salt and black pepper, then rub the olive oil mixture all over the meat. Place the lamb directly on the hot bars of the oven rack above the roasting tin. 6 Add the remaining rosemary and unpeeled garlic cloves to the potatoes, season with salt and pepper, then drizzle with olive oil. Toss to coat everything, then transfer the potatoes
Easy Easter Sunday roast Serves 8
into the hot roasting tin. Place the tin directly underneath the lamb to roast: the potatoes will soak up the lamb juices while cooking.
2kg leg of lamb
7 Cook the lamb for 1 hour 15 minutes for
1.5 kg potatoes, peeled and halved
medium-rare, or slightly longer if desired.
12 garlic cloves
Remove from the oven, tent loosely with tin
4 sprigs of fresh rosemary, leaves picked
foil and leave to rest for 15 minutes.
and chopped
8 Carve and serve with the roasted potatoes,
Zest of 1 lemon
baby carrots, mint sauce and some peas.
2 tbsp olive oil, plus extra for drizzling Salt and black pepper To serve:
Per Serving 659kcals, 24.4g fat (7.6g saturated), 33.4g carbs, 2.2g sugars, 73.8g protein, 6.2g fibre, 0.351g sodium
x
Baby carrots Mint sauce Peas Gravy 1 Remove the lamb from the fridge and allow it to come up to room temperature for one hour before cooking.
.28 Flip to p ays w re for mo and to , b m la with an easy p.117 for t ade min homem ! e c u sa
2 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Place a large roasting tin on the bottom shelf to heat up.
What cut of lamb would you recommend for a smaller family? The best options would be a mini lamb roast or else a rack of lamb.
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3 Bring a large pot of salted water to a boil and cook the potatoes for 8-10 minutes until just tender. Drain well, then return the pan to the hot hob and allow the potatoes to steam
Easy Food 25
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ways with
LAMB
Celebrate seasonal, succulent Irish lamb with these oh-so-good recipes
Turkish lamb flatbread sandwiches
1½ tsp smoked paprika, plus extra to sprinkle
Serves 6 For the lamb koftas: 800g lamb mince 1 egg 120g breadcrumbs 2 garlic cloves, crushed 1 tsp salt 2½ tsp ground sumac 2 tsp ground cumin, plus extra to sprinkle 1½ tsp dried chilli flakes
1 Preheat the oven to 220˚C/200˚C fan/gas mark 7. 2 In a large mixing bowl, combine all of the ingredients for the lamb koftas. Use clean hands to mix until just combined. 3 Roll the mixture into small balls about 3cm in diameter. Flatten gently into patties and arrange them about 2cm apart on a large baking tray. Use two baking trays if necessary to avoid over-crowding. 4 Bake for 20-25 minutes or until the koftas are completely cooked throughout. 5 In a small bowl, combine half a teaspoon
For the sandwiches: Flatbreads or pitta breads, warmed Hummus Rocket Fresh parsley, stems removed Tomatoes, chopped Cucumber, sliced Red onion, thinly sliced
each of sumac, cumin, chilli flakes and smoked
Kalamata olives, pitted
cucumbers, onions and olives.
Top Tip:meal,
paprika. When the kofta patties are fully baked, remove from the oven and sprinkle the spice mixture over the top. 6 To assemble the sandwiches, spread a generous amount of hummus spread on each flatbread, then top with rocket and parsley. 7 Add 2-3 koftas and your choice of tomatoes,
Per Serving 568kcals, 25.4g fat (11.3g saturated), 47.6g carbs, 5.3g sugars, 35g protein, 7g fibre, 0.581g sodium
x
icker For a qu le these assemb g hes usin sandwic mb and la t s a ro leftover ith the lightl y w c, sprinkle of suma mixture d e k o m s nd cumin a . paprika
28 Easy Food
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MARCH 2017
15/02/2017 13:58
what’s in season? Irish lamb
Lamb kebab Caesar salad Serves 4 as a lunch For the lamb kebabs: 450g lamb mince 1 garlic clove, crushed 1 tbsp lemon juice 1 tsp dried oregano Salt and black pepper 1 tbsp olive oil, plus extra for brushing
For the salad: 2 heads of Romaine lettuce, chopped 100g cherry tomatoes, halved
for the dressing except for the olive oil.
50g Parmesan, shaved
entire time until the dressing is emulsified
Whisk to combine thoroughly. 6 Slowly drizzle in the olive oil, whisking the and fully combined. Season with plenty of
1 Soak four wooden skewers in water for
black pepper and a pinch of salt.
30 minutes. Mix all of the ingredients for
7 Toss the lettuce with the dressing. Divide
the kebabs together until just incorporated.
between serving plates and top with the
2 Preheat a griddle pan over a medium-high
cherry tomatoes, Parmesan and some more
heat until very hot.
cracked black pepper. Serve immediately.
3 Divide the lamb mixture in four and press For the Caesar dressing: 3 tbsp olive oil 2 garlic cloves, crushed 4 anchovies, very finely chopped 1½ tbsp mayonnaise Juice of ½ a lemon ½ tsp Dijon mustard 1 tsp Worcestershire sauce
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onto the skewers, making sure it's an equal thickness all the way through so it cooks
Per Serving 457kcals, 34.2g fat (12.4g saturated), 8.7g carbs, 3.1g sugars, 30.1g protein, 1.7g fibre, 0.925g sodium
evenly. Brush with olive oil. 4 Cook the kebabs on the griddle pan until browned all over and completely cooked throughout. Remove to a plate, tent loosely with tin foil and rest for 10 minutes. 5 In a bowl, combine all of the ingredients
MAKE IT YOURS: Add shop-bought or homemade croutons for extra crunch!
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36 Easy Food
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MARCH 2017
15/02/2017 14:03
easy holiday sugar recipes larderrecipes luck chicken
Asian chicken and mango salad Serves 2 For the dressing: 1 tbsp fish sauce 1 tbsp rice wine vinegar 1 tbsp rapeseed oil Juice of 1 lime 1 tbsp brown sugar 1 garlic clove, crushed 1 red Bird’s Eye chilli, deseeded and finely chopped For the salad: 2 x 100g packs of Carroll’s Honey & Chilli Chicken Pieces 1 large ripe mango, peeled and sliced ½ a cucumber, sliced ½ a small red onion, finely sliced Salt and black pepper 200g bag of mixed greens 3 tbsp fresh coriander, chopped 1 Place all of the ingredients for the dressing in a jar, close the lid tightly and shake to combine. Set aside. 2 In a large bowl, combine the chicken pieces with the mango, cucumber, red onion and a pinch each of salt and black pepper. 3 Add most of the dressing and toss to coat. 4 Divide the mixed greens and coriander between serving plates and top with the chicken and mango mixture. Drizzle over some extra dressing, if desired. Per Serving 350kcals, 7.8g fat (2.1g saturated), 40.8g carbs, 30.7g sugars, 31.1g protein, 6g fibre, 0.934g sodium
x
Barbecue chicken pizza baguette Serves 2 1-2 tbsp tomato purée 1 petit pain, halved lengthwise 120g Mozzarella, grated 1 x 100g pack of Carroll’s Barbecue Chicken Pieces ¼ of a red onion, chopped 2 tbsp sweetcorn, drained 1 tbsp fresh coriander, chopped 1 Preheat the oven to 230˚C/210˚C fan/gas mark 8. 2 Spread the tomato purée evenly over both baguette halves. 3 Sprinkle a little of the Mozzarella over each piece of baguette. Top with the chicken, red
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Top Tip:
ct for re perfe These a ooked, c ! Once freezing perature om tem cool to ro late in e on a p n, and plac en froze zer. Wh e e fr a e th em in pack th you can hen you w t a rehe bag and nch! handy lu need a
Easy Food RECOMMENDS
Carroll’s Signature Roast Chicken Pieces come in three delicious flavours; Rotisserie Style, Honey & Chilli and Smokey Barbecue, and all really pack a flavour-filled punch! Made from 100% chicken breast and with no added water, these chicken pieces are fully coated, ensuring the succulent chicken delivers on flavour in every bite! Now available in Dunnes Stores nationwide.
onion and sweetcorn, then scatter over the remaining cheese. 4 Bake for 8-10 minutes or until the cheese is melted and golden. Scatter over the coriander and serve immediately. Per Serving 325kcals, 8g fat (3.1g saturated), 40.5g carbs, 5.1g sugars, 25g protein, 3.7g fibre, 0.42g sodium
Easy Food 37
21/02/2017 17:06
Taco fries Serves 4 Heat 1 tbsp oil in a pan. Add ½ a chopped onion and 1 deseeded, chopped green pepper and cook until soft. Add 400g lean beef mince and cook for 6-8 minutes until browned, breaking up any lumps. Drain away any fat. Add 3 tbsp taco seasoning and 2 tbsp tomato purée and cook for 2-3 minutes. Reduce the heat and simmer for 10-12 minutes. Whisk 4 tbsp mayonnaise, 2 tbsp natural yoghurt, 2 crushed garlic cloves and 1 tsp oregano in a bowl. Divide 600g cooked chips between plates and top with chilli, some grated Cheddar and garlic mayonnaise.
Poutine
Serves 4 Melt 40g butter in a saucepan over a medium-high heat. Whisk in 40g flour and cook for 2-3 minutes until lightly golden. Whisk in 400ml beef stock and 150ml chicken stock. Stir in ½ tbsp fish sauce and ½ tbsp soy sauce. Bring to a boil, then reduce the heat and simmer for 12-15 minutes until thick. Remove from the heat, stir in 1 tbsp rice vinegar and add salt to taste. Divide 600g cooked chips between plates. Top with 350g cheese curds or mild white Cheddar torn into bite-sized pieces. Ladle over the gravy and serve hot.
ise Custom r with you za iz p te favouri ! s topping
40 Easy Food
EF119_40-41_Top it off.indd 40
Pizza fries
Serves 4 Combine 250ml pizza sauce and 1 tsp dried oregano. Preheat the grill to a high heat. Pour the sauce over 600g cooked chips and top with 150g grated Mozzarella, 100g pepperoni slices and a good pinch of chilli flakes. Place under the grill for 2-3 minutes, until the cheese is golden and bubbing. Serve hot.
MARCH 2017
15/02/2017 14:06
Loaded Buffalo fries Serves 4
larder luck chips
Combine 250ml Buffalo wing sauce with 30g butter in a saucepan over a low heat. Stir in 2 poached, shredded chicken fillets. Drizzle the sauce and crumble 120g blue cheese over 600g cooked chips. Place under a hot grill for 2-3 minutes, until the cheese is melted. Serve hot with chopped spring onions and some fresh coriander.
Parmesan, rosemary and truffle chips Serves 4 Toss 600g cooked skinny chips with 1 tbsp truffle oil, 2 tbsp chopped fresh rosemary, 120g grated Parmesan and a generous crack of sea salt and black pepper.
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Curry chips
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Serves 4 Combine 2 tbsp curry powder, 1 tsp turmeric, 1 tsp ground cumin, 1 tsp ground coriander seeds and ½ tsp cinnamon. Heat 1 tbsp oil in a pan over a medium heat and cook 1 chopped onion for 4-5 minutes. Add 1 peeled, chopped apple and cook for 2-3 minutes. Add 1 crushed garlic clove and 1 tsp grated fresh ginger. Stir in the spice mix and cook for one minute. Whisk in 2 tbsp plain flour and cook for 2-3 minutes. Gradually stir in 480ml chicken stock. Add 1 tsp Worcestershire sauce, 1 tsp sugar, 1 tbsp tomato purée and some salt and black pepper. Bring to a boil, then reduce the heat and simmer for 12-15 minutes. Blend until smooth and serve over 600g cooked chips.
Easy Food 41
15/02/2017 14:06
Lemon chicken noodle soup Serves 4 1 tbsp olive oil ½ an onion, chopped 3 garlic cloves, crushed 3 carrots, chopped 1 celery stalk, chopped 1.2l chicken stock 1 tbsp fresh thyme leaves 250g Barilla Lasagne Sheets, broken into small pieces
2 cooked chicken fillets, shredded 150g baby spinach Zest and juice of 1 lemo Salt and black pepper 1 Heat the olive oil in a large pot over a mediumhigh heat. 2 Add the onion and cook for 4-5 minutes until softened. Add the garlic, carrots and celery and cook for three minutes longer. 3 Add the stock and thyme, then bring everything
to a boil. Add the broken lasagne sheets and cook for 7-8 minutes until al dente. 4 Stir in the chicken and spinach and cook for one minute longer until the spinach has wilted and the chicken is completely heated through. 5 Remove from the heat and stir in the lemon juice and zest. Season with salt and pepper. Per Serving 394kcals, 11g fat (2.4g saturated), 44.1g carbs, 4.3g sugars, 29.5g protein, 2.7g fibre, 1.15g sodium
Pasta PERFECTION
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Have dinner on the table in no time with these quick and tasty family favourites
42 138 Easy EasyFood Food
CHRISTMAS ANNUAL 2016 www.easyfood.ie Pantone 1795 C
EF119_42-44_Barilla.indd 42
Pantone 295 C
28/02/2017 12:57
larder larderluck luckpasta pasta
One-pot pizza pasta Serves 4 1 tbsp olive oil 1 small onion, sliced 1 green pepper, deseeded and sliced 1 garlic clove, crushed 220g beef mince 50g pepperoni, sliced 1 x 400g jar of Barilla Basilico pasta sauce ½ tsp dried oregano ½ tsp dried basil 240g Barilla Penne Rigate 350ml chicken stock Salt and black pepper 120g Mozzarella, grated 1 Heat the olive oil in a large oven-proof pot or casserole dish over a medium-high heat. Add the onion and pepper and cook for 2-3 minutes until
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EF119_42-44_Barilla.indd 43
softened. Add the garlic and cook for one minute. 2 Add the beef mince and cook for 4-5 minutes until completely browned throughout, stirring often and breaking up lumps with a wooden spoon. Drain away any excess fat. Stir in half of the pepperoni. 3 Stir in the Basilico pasta sauce along with the oregano, basil, penne and stock. Season to taste. 4 Bring to a boil, then cover the pan. Reduce the heat and simmer for 12-15 minutes until the pasta is cooked to al dente. Meanwhile, preheat the grill to a high heat. 5 Remove the dish from the hob. Top with the Mozzarella and the remaining pepperoni. Place under the grill for 3-4 minutes until the cheese is golden brown and bubbling. Serve immediately.
Easy Food RECOMMENDS
In its distinctive blue box, Barilla is the best-selling pasta brand in Italy and around the world. Barilla pasta is ready in 10 minutes, holds up perfectly to cooking, has the right al dente texture, without being ‘clumpy’ or ‘gluey’, and is coated to absorb pasta sauce for a richer taste. Simply stirring in a full flavoured Barilla pasta sauce to the cooked pasta produces a nourishing family meal in minutes! Discover recipes, different pastas, sauces and more at www.Barilla.com.
Per Serving 437kcals, 15.8g fat (4.9g saturated), 43.2g carbs, 6.4g sugars, 30.9g protein, 2.8g fibre, 1.157g sodium
Easy Food 43
28/02/2017 11:58
YOUR ULTIMATE GUIDE TO
Slow Cooking
TRIM EXCESS FAT FROM THE MEAT. Brown the meat first in a hot pan or a high oven to add flavour and colour.
• Chuck steak • Skirt • Stewing beef • Round steak
• Leg • Shanks • Shoulder • Loin chops • Ribs
Tips
BEST CUTS OF MEAT
• Shanks • Neck • Shoulder
• Bone-in cuts • Whole chicken
When to add ingredients INGREDIENT
WHEN TO ADD
Onions, potatoes, carrots and squash
Beginning
Peas and corn
Last 30 minutes
Tips
Spinach and leafy greens
Last 15 minutes
Tinned beans
Last 15 minutes
Milk, cream and sour cream
Last 15 minutes
Fresh herbs
Just before serving
Cooked pasta or grains
Last 30 minutes
Fish
Last 15 minutes
• Chop vegetables into equal sizes to help them cook evenly. • Sauté onions, mushrooms and garlic before adding them to the slow cooker. • Drain tinned beans before adding them.
Converting recipes
TIPS TO
SLOW COOKER CONVERSION TIMES
Slow cooker SUCCESS
If a dish usually cooks in the oven or stovetop for…
Then cook in the slow cooker on high for…
Or cook in the slow cooker on low for…
15-30 minutes
1½-2½ hours
4-6 hours
30-45 minutes
2-3 hours
6-8 hours
4-6 hours
8-12 hours
45 minutes – 3 hours • Always read the manual as different models vary in cooking To convert from high to low times and settings. HIGH LOW • Fill the slow cookers between half and three-fourths of the way full 3 hours 7 hours so that the food cooks evenly. 4 hours 8 hours • Keep the lid on during cooking to maintain temperature. 5 hours 9 hours • Too much liquid? Remove the lid and increase the heat to high 6 hours 10 hours for the last 30 minutes, or add some cornflour blended with 7 hours 11 hours liquid to thicken the sauce. 8 hours 12 hours
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WHAT IS THE DIFFERENCE BETWEEN LOW AND HIGH SETTINGS? The high and low settings refer to how long it takes to reach the simmer point, so 7-8 hours on LOW or 3-4 hours on HIGH Most dishes can be prepared on either setting
Safety first
• Thaw meat, poultry and frozen vegetables before cooking. • Remove cooked food from the slow cooker insert before refrigerating. • Don’t reheat slow cooked meals in the slow cooker.
MARCH 2017
15/02/2017 14:23
what's for dinner? slow cooking
Comfort food SLOW COOKER
Make your slow cooker do the work so you can enjoy these wholesome, hearty meals
Top Tip:easy
an To make ply uce, sim a s e u n w barbec ro e 100g b hup combin tc e k g nd 120 sugar a with the ucepan a s a in ntil e imm r u juices. S . d thickene
Easiest-ever pulled pork Serves 8 2kg pork shoulder, skin scored with a sharp knife 3 garlic cloves, finely sliced 1 tbsp smoked paprika 1 tbsp ground cumin 2 tsp chilli powder 1 tsp fennel seeds Salt and black pepper 1 tbsp olive oil 1 onion, thinly sliced 1 x 500ml can of cider To serve: Baps Coleslaw
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1 Using a sharp knife, make little slits all over the pork. Push the slices of garlic into the slits. In a small bowl, combine the spices, seeds and olive oil. Rub all over the pork. 2 Place the slices of onion in the base of the slow cooker and put the pork on top. Pour in the cider. Cover and cook on low for eight hours or on high for four until the meat is falling off the bone. 3 Transfer the pork to a chopping board and use two forks to shred the meat. Discard the skin and as much fat as desired. 4 Place the pork in a bowl and pour over the juices from the slow cooker. Add some salt and pepper to taste, stir well and serve in baps with coleslaw. Per Serving 763kcals, 55.7g fat (19.9g saturated), 3.2g carbs, 0.7g sugars, 58.9g protein, 1.2g fibre, 0.192g sodium
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Easy Food 57
15/02/2017 14:24
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76 Easy Food
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MARCH 2017
27/02/2017 09:54
cooking for fun Irish bread
ASIAN PRAWN AND SMOKED SALMON SALAD WITH WARM POTATO SLIM ‘NOODLES’ Serves 4 2 Rankin Selection Irish Potato Slims 1 tbsp vegetable oil 2 little gem lettuces, trimmed and sliced into 1cm ribbons A handful of fresh mint leaves A handful of fresh coriander leaves 1 red chilli, halved and finely sliced 1 spring onion, trimmed and very finely sliced 3 radishes, trimmed and thinly sliced 100g smoked salmon, cut into small pieces 175g cooked peeled prawns For the dressing: 3 tbsp lime juice 1 tbsp sugar 2 tbsp light soy sauce 2 tbsp Thai fish sauce (nam pla) 2 tbsp vegetable oil 1 tsp mixed sesame seeds, plus extra to garnish 1 First make the dressing. Place the lime juice and sugar in a screw-topped jar and shake until the sugar has dissolved. Add the soy sauce, fish sauce, oil and sesame seeds and shake again until thickened and emulsified. Set aside until needed.
cutting into slices. Set aside until needed.
Potato Slims in a toaster or under the
SUGAR-GLAZED BARMBRACK WITH GOAT’S CHEESE, ORANGE AND HONEY
grill, then carefully cut each one in half
Serves 6
Barmbrack on a grill rack. Toast under the grill
2 Lightly toast the Rankin Selection Irish
horizontally so that you end up with four very thin potato slims. Stack the slices on top of each other and finely slice into ‘noodles’. 3 Heat a large non-stick frying pan over a high heat. Add the vegetable oil and then tip in the potato slim ‘noodles’. Stir-fry for 2-3 minutes until lightly golden and just beginning to crisp up. 4 Meanwhile, divide the lettuce among serving plates and scatter the mint and
2 Arrange the Rankin Selection Irish for 1-2 minutes per side until lightly golden.
2 oranges 6 thin slices of Rankin Selection Irish Barmbrack 175g soft goat’s cheese 175g cream cheese 2 tbsp mixed peel, chopped 75g butter, softened Icing sugar, to dust 2-3 tbsp honey
coriander leaves on top with the chili, spring
3 Meanwhile, beat together the goat’s and cream cheese with the mixed peel. 4 Spread the butter onto the slices of barmbrack and give each one a good dusting of icing sugar to cover completely before flashing under the grill again to glaze. 5 Cut the sugar glazed barmbrack slices in half on the diagonal and put one half on each serving plate. Using two dessert spoons, make large scoops of the goat’s cheese
onion and radishes. Add the smoked salmon
To serve:
mixture and arrange on top.
and prawns and drizzle over enough of the
Fresh mint sprigs, to decorate
6 Scatter over the prepared orange slices
dressing to lightly coat. Pile the warm potato
and drizzle with the honey, then finish each
slim “noodles” into the middle of each
1 Preheat the grill to medium. Pare thin
with another piece of the glazed barmbrack.
salad and add another light sprinkling of the
strips from one of the oranges and set aside
7 Scatter over the reserved orange rind and
sesame seeds to garnish.
to use as a garnish. Using a sharp knife,
then decorate with the mint sprigs and add
Per Serving 265kcals, 13.3g fat (2.6g saturated), 18.4g carbs, 5.1g sugars, 17.7g protein, 0.7g fibre, 1.756g sodium
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cut off the top and bottom of each orange.
another light dusting of icing sugar to serve.
Carefully slice the skin away from the flesh
Per Serving 536kcals, 32.4g fat (20.7g saturated), 49.2g carbs, 32.7g sugars, 14g protein, 3.2g fibre, 0.294g sodium
and discard. Remove any remaining white pith and cut each one into quarters before
Easy Food 77
27/02/2017 09:54
A TOUCH Recipes courtesy of Chef Sandeep Singh from WILDE Restaurant. WILDE celebrates the best of l Irish produce served in beautifu ge surrounds echoing 1930s vinta glamour. Harry Street, Dublin 2 01 646 3352
of luxe! Cook to impress with these show-stopper recipes
Prawn cocktail Serves 4
16 tiger prawns, peeled with tail on 16 Dublin Bay prawns Olive oil, for drizzling Juice of 1 lemon Iceberg lettuce, thinly sliced Pea shoots
For the cocktail sauce: 1 medium tomato, chopped 2 tbsp horseradish 2 tbsp brandy Dash of Worcestershire sauce 1 tsp lemon juice Tabasco sauce, to taste For the Marie Rose sauce: 2 tbsp mayonnaise 2 tbsp ketchup Orange juice, to taste Worcestershire sauce, to taste For the court bouillon: 750ml water 1 onion, peeled and chopped 1 leek, chopped Juice of 1 lemon Juice of 1 lime 1 tsp black peppercorns
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MARCH 2017
15/02/2017 15:27
cooking for fun fine dining
For the avocado purée: 1 ripe avocado ½ tbsp lime juice Pinch of salt Pinch of caster sugar 1 To make the cocktail sauce, heat the chopped tomatoes in a saucepan over a low heat until soft and most of the juice has evaporated. Set aside and leave to cool. 2 Mix the tomatoes with the remaining ingredients for the cocktail sauce in a small bowl until combined. Cover and refrigerate until needed. 3 To prepare the Marie Rose sauce, mix the mayonnaise and ketchup in a bowl. Add the orange juice and some Worcestershire sauce to taste. 4 Combine all of the ingredients for the court boullion in a saucepan over a high heat. Bring to a boil, then reduce the heat to a simmer. 5 Add the tiger prawns and simmer for five minutes until cooked through. Drain and cool the prawns in salted ice water. 6 Blitz all the ingredients for the avocado purée in a blender until smooth. 7 Preheat the oven to 180˚C/160˚C fan/ gas mark 4. Clean the Dublin Bay prawns and arrange on a tray lined with parchment paper. Drizzle olive oil, lemon juice, salt and pepper cook for 3-4 minutes until pink and curled. Leave to cool. 8 To serve, place the lettuce on a plate and arrange the two types of prawns on top
2½ tbsp sunflower oil Salt and freshly cracked black pepper
9 Serve with the avocado purée and lime wedges on the side. Per Serving 340kcals, 16.2g fat (3.1g saturated), 16.6g carbs, 6.5g sugars, 29.3g protein, 5.1g fibre, 0.192g sodium
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Duck breasts with julienned vegetables Serves 4 4 duck breasts Salt and black pepper For the sesame dressing: 1 tsp soy sauce 1 tbsp rice vinegar 1 tsp Dijon mustard 1 tsp crushed sesame seed ½ tbsp sugar 2½ tbsp sesame oil
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2 Preheat the oven to 180˚C/160˚C fan/ gas mark 4. To make the ponzu, place the
with sauces, or serve in a chilled bowl. Sprinkle with pea shoots to garnish.
to incorporate. Season to taste.
For the ponzu: 1 leaf of seaweed 2 tbsp lime juice 1 tbsp sugar 180ml soy sauce 1 shallot, chopped Salt and black pepper
seaweed leaf onto a baking tray in the centre of the oven for 5-6 minutes. 3 Mix the lime juice, sugar and soy sauce together in a bowl. Crumble the dried seaweed into the bowl along with the shallot. Season and stir to combine. 4 Slice the mango, cucumber and chilli into long, thin matchsticks. Combine with the
For the julienned vegetables: 1 mango ¾ of a cucumber 1 red chilli, deseeded A handful of fresh coriander, chopped A small handful of fresh mint leaves, chopped 2 tbsp fresh basil, chopped
chopped herbs and bean sprouts.
150g bean sprouts
drizzle with the ponzu dressing.
1 Mix all of the ingredients for the sesame dressing in a bowl, slowly streaming in the sesame and sunflower oils while whisking
5 Season the duck breasts and set in a steamer. Steam cook at 85˚C for 15-20 minutes until cooked through. Set aside to cool slightly, then thinly slice. 6 Toss the julienned vegetables with the sesame dressing and arrange on the side of the serving plates. Add the sliced duck and
Per Serving 508kcals, 25.4g fat (2.3g saturated), 26.1g carbs, 18.1g sugars, 45.1g protein, 2.5g fibre, 3.166g sodium
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88 Easy Food
EF119_88-89_Mother's Day Tea.indd 88
CHRISTMAS ANNUAL MARCH 2016 2017
15/02/2017 15:30
make it healthy eatingMother's for wellness kids’ kitchen Day
Brekkie FOR MUM!
Make Mother’s Day extra special by letting the little ones create this tasty breakfast spread
Fairy fruit wands
Makes 6
1 Whisk the eggs, milk, cinnamon, vanilla and sugar in a shallow bowl. 2 Heat some of the butter in a frying
½ a small pineapple ½ a melon 3 bananas 12 strawberries 6 wooden skewers 1 Ask an adult to help you peel and
8 eggs 75ml milk Salt and black pepper 60g Cheddar, grated
pan over a medium heat. Working one at a time, dip the bread into the eggy
1 Carefully slice the rashers into
mixture until both sides are covered.
small pieces.
3 Cook the bread for 2-3 minutes per
2 Heat the oil in a frying pan over
side until golden brown.
a medium heat and cook the
Per Serving 111kcals, 7.3g fat (3.6g saturated), 6.3g carbs, 1.9g sugars, 4.8g protein, 0g fibre, 0.135g sodium
rashers for five minutes, stirring occasionally, until they are slightly
chop the pineapple and melon into
crisp and cooked through.
bite-sized pieces.
3 Preheat the oven to 190˚C/170˚C
2 Peel the bananas and slice each into
fan/gas mark 5 and grease eight
bite-sized pieces. 3 Chop the green stems off the strawberries, then slice them in half. 4 Place the sliced fruit onto the wooden skewers, leaving some room at the bottom to grip. Per Serving 87kcals, 0.4g fat (0g saturated), 22g carbs, 14.1g sugars, 1.3g protein, 2.7g fibre, 0.007g sodium
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Orange banana yoghurt smoothie Serves 4-6
2 bananas, peeled, sliced and frozen 500ml chilled orange juice 250ml plain yoghurt 1 tbsp honey 8 ice cubes 1 Combine all of the ingredients in a
French toast
blender and purée until completely smooth. Divide between glasses and
Serves 6
serve immediately.
4 eggs 70ml whole milk ½ tsp ground cinnamon 1 tsp vanilla extract 1 tsp caster sugar 2 tbsp butter 6 slices bread of choice (try white batch or brioche)
Per Serving 101kcals, 1.7g fat (1g saturated), 20.1g carbs, 14.2g sugars, 2.5g protein, 1.2g fibre, 0.21g sodium
holes in a 12-cup muffin tray. 4 Divide the bacon and Cheddar among the muffin holes. 5 Whisk the eggs and milk in a bowl until they are well mixed. Add a pinch of salt and pepper. 6 Pour the eggy mixture into the holes, filling almost to the top. 7 Bake for 15-18 minutes until puffy. Serve warm or at room temperature. Per Serving 128kcals, 8.8g fat (3g saturated), 1.2g carbs, 0.8g sugars, 10.9g protein, 0g fibre, 0.334g sodium
Easy cheesy bacon frittata bites Makes 8
To serve: Icing sugar Maple syrup
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EF119_88-89_Mother's Day Tea.indd 89
4 smoked rashers ½ tbsp oil
Easy Food 89
27/02/2017 09:58
2 Crack the eggs in a bowl, being careful not to puncture the yolks. 3 Slice the avocado in half and carefully
Guacamole! HOLY
It is easy being green with these delicious ways to use trendy avocado
remove the seed. Depending on how big the seed is, the hole in the avocado should be big enough for one small egg. If the hole looks too small, scoop out a little at a time until it can fit the egg. 4 Nest the avocado halves into a small baking dish so that they stay upright. Carefully add one egg to each of the hollow avocado centres. Sprinkle with salt and black pepper and bake in the oven for about 15 minutes until the egg whites have set and
Baked avocado egg bowls Serves 2 1 medium ripe avocado 2 small eggs Sea salt and black pepper
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To serve: Hot sauce (optional) 4 slices of multigrain toast 1 Preheat the oven to 220ËšC/200ËšC fan/gas
the yolk is still slightly runny. 5 Drizzle some hot sauce over the avocado bowls (if desired) and serve hot with toast. Per Serving 317kcals, 24.6g fat (5.6g saturated), 18.4g carbs, 1.6g sugars, 8.9g protein, 7.3g fibre, 0.268g sodium
mark 7.
MARCH 2017
15/02/2017 15:45
make it healthy avocado
Prawn salad with soy dressing Serves 4 ½ tbsp vegetable oil 1 garlic clove, crushed 300g raw prawns, peeled and deveined ½ tsp chilli powder 2 small ripe avocados, sliced 1 cucumber, chopped 100g baby spinach leaves, roughly chopped A small handful of fresh coriander, chopped A small handful of peanuts
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For the dressing: 5cm piece of fresh ginger, peeled and grated 3 tbsp vegetable oil Juice of 2 limes 2 tbsp honey 2 tbsp soy sauce 1 garlic clove, crushed
Sprinkle over the chilli powder and cook for
¼ tsp salt
sprinkled over the top.
1 Heat the oil in a frying pan over a mediumhigh heat. Add the garlic and prawns.
a few minutes per side until the prawns are pink and have begun to curl. 2 Slice the avocados and add to a bowl with the prawns, spinach leaves and cucumber. 3 Purée all of the ingredients for the dressing until smooth. Toss with the salad, then serve with the coriander and peanuts Per Serving 513kcals, 37g fat (7.5g saturated), 27.4g carbs, 11.1g sugars, 23.2g protein, 9.1g fibre, 0.813g sodium
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15/02/2017 15:45
Goodness! OH MY
Aoife Howard puts a healthy Irish twist on the traditional Caesar salad
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MARCH 2017
15/02/2017 15:48
make it healthy Irish ingredients
The crunchy chickpea croutons not only add the most gloriously crisp texture but also a nourishing boost to this salad. Chickpeas are a rich source of fibre, which helps contribute to the maintenance of stable blood sugar levels and maintains satiety. They also contain a wide variety of vitamins and minerals, ranging from folate to B vitamins.
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
A
lthough kale has recently experienced an exponential surge in its popularity thanks to its superfood status, but this dark leafy green has been an ingredient in traditional Irish cooking for many years. Kale may be the vegetable du jour, but our grandparents were ahead of the trend. Before the advent of kale crisps and kale slaw, kale was most commonly found in the perennial Irish favourite of colcannon. So in the spirit of all things Irish, I have given the classic Caesar salad a modern makeover showcasing one of Ireland's best indigenous and inexpensive superfoods.
Crunchy, crispy, leafy, creamy and rich, this delicious super-powered salad is a veritable feast!
Kale Caesar salad Serves 4 1 x 400g tin of chickpeas 1 tsp olive oil 10 stalks of kale Salt and black pepper For the dressing: 2 tbsp cashew butter 2½ tbsp water 1 tsp Dijon mustard 2 tsp white miso paste 2 tsp lemon juice 1 tsp tamari Salt and black pepper
To serve: Nutritional yeast 1 Preheat the oven to 170°C/150°C fan/ gas mark 3. Toss the chickpeas in the olive oil and spread out on a baking tray. Roast for 30-35 minutes. 2 Cut away the central stalk from the kale and discard. Chop the remaining kale into small bite-size chunks. 3 Place in a large bowl and massage the kale by scrunching it up in your hands and releasing it. Continue this for about one minute by which time the kale should be tender. 4 Combine all the ingredients for the dressing in a bowl, mix well and add more water if necessary to achieve a creamy texture. Season as desired. 5 To serve, toss the kale with the roasted chickpeas, coat generously in the creamy dressing and add a liberal sprinkle of nutritional yeast. Enjoy! Per Serving 255kcals, 6.5.g fat (0.9g saturated), 38.6g carbs, 5.9g sugars, 13.3g protein, 10.5g fibre, 0.294g sodium
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KALE CAESAR SA LAD
This rich, nourishing salad is perfect for this time of year when the days are finally getting longer and the weather is warming up. Although a nutritious take on the famed Caesar salad, this version still captures its essence from the leafy base, deliciously creamy dressing and crunchy croutons. I have substituted kale for the classic base of romaine; not only does kale elevate this salad to superfood status, but it adds a wonderful texture and vibrant dark green hue. The kale is liberally drizzled with a gloriously indulgent yet deceptively virtuous dressing, which is undeniably the star of this salad. This amazingly delicious dressing is so quick to rustle up and combines creamy cashew butter, a hint of mustard, garlic, zingy lemon juice and umami-rich white miso paste. I love to make up a large batch to keep in the fridge, but it doesn't last long!
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