BONUS! SIX THINGS YOU DIDN'T KNOW YOUR BUTCHER COULD DO EASY FOOD ISSUE 121
D TRIED AN TESTED RECIPES
Simply homemade
PERFECT SUMMER PIES MIDWEEK MEALS 5-INGREDIENT FIX
A TASTE OF THAILAND
AUTHENTIC THAI COOKING, MADE EASY!
BERRY GOOD!
SEASONAL STRAWBERRY DESSERTS
Strawberry orange
EF121_01_Cover new.indd 1
SPECIAL GUEST
UK £4.95
ROI 33.50
MAY 2017
UK £3.20
AUS $4.99 MAY 2017
drizzle cake, p.41
R 34.90 (incl. VAT) Other countries R30.61 (excl. VAT)
• COOKING WITH SEASONAL STAPLES • NEW WAYS WITH TINNED TUNA • MONEY-SAVING MEALS • SUMMERY PIES • AUTHENTIC THAI COOKING • GLUTEN-FREE BREAKFASTS • HEALTHY CHOCOLATE RECIPES •
92
EDITOR Recipes and tips fro m Tara Walker of the East Coast Co okery School on becoming a more effi cient home cook
25/04/2017 17:38
T T A S EN 17 U T EV 20 I S E VI US AY M HODS, R
THEY’VE
TURNED OUT BEAUTIFULLY
Sleek, spacious and robust. Available in a selection of sizes, colours & fuel options, there’s a Belling range cooker that will feel at home in every kitchen. For more information or to find your nearest stockist, visit www.belling.ie or call 01 8424277 or email: salesireland@glendimplex.com
EF121_02_IFC_Dimpco.indd 2
25/04/2017 16:10
Easy Food team Hello,
I’m Tara Walker of East Coast Cookery School in Termonfeckin, Co. Louth. I am absolutely delighted to be the guest editor of one of my long-standing favourite food magazines and to have some of the recipes from my new cookbook, ‘Good Food, No Stress’, included from p.18. There are enough stresses in life without mealtimes becoming one of them. My book and cookery classes are all about getting good return on your investment of time in the kitchen. As we move into brighter evenings and warmer weather, it’s lovely to look forward to light and tasty dishes, leaving heavy comfort foods such as stews and casseroles behind.
EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 255 7566 fave recipe: Mixed berry roulade, p.43
EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Slow-cooked barbacoa burritos, p.67 Contributors Michael Fleming, Aoife Howard and Louise Cunnane. DESIGN Art Director Nikki Kennedy fave recipe: Strawberry sundaes, p.97
My childhood memories of going to the beach in summertime all involve sand in my Tayto Cheese ‘n’ Onion sandwiches and plenty of 99s. Even though these charms will always hold a special place in my heart, now summertime is when I like to make the most of fresh vegetables. Popping cherry tomatoes or strawberries into her mouth straight from the plant is one of my daughter’s favourite things to do, while a freshly picked baby courgette, sliced paper thin on a mandolin with a simple squeeze of lemon, a drizzle of extra-virgin olive oil and a pinch of crisp sea salt is my idea of summer dining heaven! During the summer, I always find I want to spend less time in the kitchen and as much time outside as possible, so all of the ‘indoor’ dishes I’ve included here are very quick and easy, while the rest are suitable for the barbecue.
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 ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com fave recipe: Tom yam kung, p.86
This issue has plenty of other ideas for making the most of seasonal ingredients, including recipes with vibrant green beans, p.30, sweet strawberries, p.40, and peppery watercress, p.36.
ADMINISTRATION Production Consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com
Flavour is the name of the game with our special feature on authentic Thai cooking, p.82, and we finish on a sweet note with our homemade pies and tarts, p.77. As always, we’ve got you covered when it comes to easy weeknight cooking — from a week’s worth of simple dinners, p.56, to inexpensive eats, p.68, and healthy five-ingredient dishes, p.106, we make sure that you can always get a homemade meal on the table. Now it’s time to dive in and discover some new summery treasures in this issue of Easy Food!
BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Asian beef skewers, p.62 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Beer can chicken, p.74
Enjoy! x Tara
Check out our other titles...
I
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.
Cookbook
Cookbook
Easy Food is published by Zahra Publishing Ltd ISSN 1649-4253
Tara Walker
The Summ er Special wil l be on sale 13th Ju ne!
Printed in the UK Caroline Gray
Magazines Ireland “Publisher of the Year” 2015 & 2012
THE NEXT ISSUE...
k and 100+ quic pes! easy reci
€9.95
www.wilkinsonpublishing.com
Magazines Ireland “Annual of the Year” 2013
MEDIA G RO U P
sign.indd 1
Caroline Gray 01/07/2013 15:39
001_Cover_Irish Homecooking_Irish.indd All Pages
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
EF121_03_Ed's Letter.indd 3
05/05/2016 16:41
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
26/04/2017 12:54
REGULARS 08 YOUR SAY
Your comments, photos and questions
10 FOOD BITES
News, products and cookbooks from the wonderful world of food
May
CONTENTS
14 COMPETITIONS
Exciting things for you to win!
green beans WHAT’S IN SEASON? 30 LEAN, GREEN BEAN MACHINE
In-season green beans are the perfect summer staple
34 EAT IRELAND This Irish fruit wine has Recipe Editor Jocelyn Doyle dreaming of long lazy afternoons
36 NOT SO CRESS-FALLEN!
P.32
Pep up summer dishes with fresh, seasonal watercress
LARDER LUCK 46 FLAVOUR, FAST!
Lemon, bacon and green bean pasta salad
48 15 WAYS WITH SNACKS New ideas for your office, midnight and on-the-go snacks
Have a go at these simple salads that pack a serious flavour punch
WHAT’S FOR DINNER? 56 WEEKLY MENU PLANNER Keep it simple, keep it quick with our tasty midweek meals
66 PICK A SIDE
Burritos or fajitas? Our latest debate has
P.39
Peppered beef and watercress rolls with caramelised shallot butter 4 Easy Food
EF121_04-05_Contents.indd 4
become a very delicious Mexican stand-off
68 EAT CHEAP!
High on flavour, low on cost, these meals are perfect when cooking for one
P.66 Classic chicken fajitas MAY 2017
26/04/2017 14:21
COOKING FOR FUN
KIDS’ KITCHEN
74 IN THE MANCAVE
94 SUMMER OVEN
This fun twist on roast chicken makes an easy but impressive feast
90 DINING OUT, AT HOME!
Whip up restaurant-quality meals in the comfort of your own kitchen
Beer can chicken
Our Home Ec expert celebrates fresh summer produce
97 EASY JUNIORS
These super strawberry sundaes are an easy-to-make summer treat
MAKE IT HEALTHY!
P.74
FROM OUR KITCHEN TO YOURS
120 All the knowledge you need to become an expert in the kitchen
126 KITCHEN KNOW-HOW
Ever wondered if a rice cooker is for you? We’ve got the low-down
P.98
Strawberry sundaes
100 COCOA POWER! Explore the natural health benefits of raw chocolate with these easy recipes
112 OH MY GOODNESS
Blogger Aoife Howard shares her
favourite flavoursome summer salad
114 A BIT ON THE SIDE
These seasonal side dishes will add a splash of summer to every meal
P.100 Cacao bars
FROM THE Cover P.40
92
D TRIED AN TESTED RECIPES
BERRY GOOD!
SEASONAL STRAWBERRY DESSERTS
drizzle cake, p.41
EF121_04-05_Contents.indd 5
P.106
5-INGREDIENT FIX
Make every ingredient count with these simple midweek meals
P.18
AUS $4.99 MAY 2017 UK £3.20
ROI 33.50
SUMMER DELIGHTS
EF121_01_Cover new.indd 1
www.easyfood.ie
Sink into the lazy days of summer with these seasonal pies
Strawberry orange
R 34.90 (incl. VAT) Other countries R30.61 (excl. VAT)
MAY 2017
Mix and match these dishes for an exotic family dinner, or make them all for a special occasion
PERFECT SUMMER PIES MIDWEEK MEALS 5-INGREDIENT FIX
AUTHENTIC THAI COOKING, MADE EASY!
Make the most of seasonal strawberries with these oh-sosweet desserts!
TIME FOR THAI
Simply homemade A TASTE OF THAILAND
BERRY GOOD
P.82
P.77
LIFE OF PIE
SPECIAL GUEST
UK £4.95
The added extras you didn’t know your butcher offered
• COOKING WITH SEASONAL STAPLES • NEW WAYS WITH TINNED TUNA • MONEY-SAVING MEALS • SUMMERY PIES • AUTHENTIC THAI COOKING • GLUTEN-FREE BREAKFASTS • HEALTHY CHOCOLATE RECIPES •
FROM THE BUTCHER’S BLOCK
BONUS! SIX THINGS YOU DIDN'T KNOW YOUR BUTCHER COULD DO EASY FOOD ISSUE 121
P.52
Recipes and tips from EDITOR Tara the East Coast Cooker Walker of y School on becoming a more efficient home cook
Tara Walker of East Coast Cookery School shares simple, vibrant recipes from her new cookbook
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.
25/04/2017 17:38
Easy Food 5
25/04/2017 18:48
T
SUMMER DELIGHTS
d, No Good Foo ss e tr S alker By Tara W d by e h lis Pub ress Mercier P .20 19 €22.99/£
Tara Walker from the East Coast Cookery School shares simple, vibrant recipes from her new cookbook 18 Easy Food
EF121_18-27_Guest Editor.indd 18
ara Walker knows her way around a kitchen — from growing up in her family’s restaurant business to later studying at the world-renowned Le Cordon Bleu culinary school in Paris, she has always nurtured her love of cooking for others. And while she has even spent time in the Michelin-starred Chapter One restaurant kitchen, she now focuses on teaching others to cook at the East Coast Cookery School in Termonfeckin, Co. Louth, and through her televised cookery slots on TV3. It is this pull to spread her love and knowledge of food to others that has made her such a successful and genuine advocate in the movement for ‘back-to-basics’ home cooking in Ireland. Her recipes are meant for sharing with family and friends, and she has adapted each to take the stress out of cooking so that — no matter your skill level — you can be sure you’re working as efficiently as possible and getting the best return on your time spent in the kitchen. They also make the most of kitchen staples, so that not only are the dishes bursting with flavours, but they will also help cut down on your weekly food bill. We’ve included some of our favourite recipes from Tara’s new cookbook, Good Food, No Stress, so that you can try your hand at some of her tried-and-tested staples at home. East Coast Cookery School Termonfeckin, Co. Louth 087 989 3871 www.eastcoastcookeryschool.ie
MAY 2017
25/04/2017 15:44
guest editor Tara Walker
What do you like to cook at home? I really love fresh fish. I am lucky to live near the fishing port of Clogher Head, so I will often call my fishmonger to see what he recommends and build a meal around that. Other times, I tend to enjoy opening the fridge, seeing what leftovers there are and creating a new dish from them. We tend to have set dishes in the cookery classes I run, so on my day off I enjoy experimenting in the kitchen. How did you first develop a love for cooking? Having grown up with parents who had food businesses all my life, food was always a very important part of my family routine with a homemade meal every night. Although my parents were very busy with their business, but this was always the focus of the evening — sitting down together and enjoying a nice meal. What tips to do you have for home cooks who want to make weeknight cooking less stressful? It might sound boring but having a wellstocked store cupboard, fridge and freezer will stop you from dialling the take-away or using jars of sauces and processed food. When you go to the trouble of making something, try to get more than one meal out of it; for example, I did homemade pizzas recently with a homemade tomato sauce. I froze half the dough and turned it into a rosemary and seasalt bread. I froze the tomato sauce in batches and used it to make chicken Parmigiana and homemade baked beans (a great after-school snack for my daughter) and tossed the last bit through some hot pasta with olives, basil and goat’s cheese for a quick lunch “al desko” for myself. In my cookbook, there is a meal planner to give people ideas of different dishes that can be made with one recipe. The idea is that it’s more than just batch cooking, which can get a little boring when you end up eating the same thing two or three times in a week. With a busy schedule, how do you make time to cook? I suppose it’s about prioritising a home cooked meal made from scratch, as this can really benefit your health and well-being, and essentially building the time into your day to do this. And of course, using the tips I mentioned above.
www.easyfood.ie
EF121_18-27_Guest Editor.indd 19
What are the main ingredients you always keep in your cupboard/fridge? In the storecupboard… • Olive and rapeseed oil • Chickpeas • Tuna • Cannellini beans • Pumpkin seeds • Pine nuts • Tins of tomatoes • Brown rice • Black or red quinoa • Bulgur wheat • Red split lentils (great protein for bulking out soups, stew, curries) • Noodles • Spelt or wholemeal pasta • Cumin, coriander and turmeric • Marigold vegetable bouillon
What dishes do you like to cook with your daughter? She really loves baking, as most children do, so cupcakes, shortbread and cakes are always well received, but I do try to encourage savoury dishes. One of her favourites would be homemade pizzas; she enjoys kneading the dough and adding her own toppings. She also loves chicken curry and quesadillas, and one of her all-time favourites is hummus, which she loves bringing to school in her lunch box. What’s the best cooking advice you’ve ever received? Make sure you give things enough time to caramelise properly as this is what gives depth of flavour. My time at Le Cordon Bleu in Paris really reinforced this.
In the fridge… • Feta cheese • Greek yoghurt • Chorizo • Harissa paste • Red and yellow peppers • Cherry • Cucumbers
What’s the worst kitchen disaster you’ve ever had? One time I was catering for a large number of people and I was making eight pavlovas. All of them were extremely runny — I had over-whisked the egg whites. They had to be remade, which was stressful when there were so many people to cater for and so many dishes to look after.
I also always have avocados, eggs, garlic, onions, lemons and bananas. This way I can throw together a healthy salad for lunch that’s full of protein; for example, cannellini beans, tomatoes, peppers, avocado, cucumber, tuna and Feta with a squeeze of lemon juice and some extra-virgin olive oil. It takes five minutes to prepare but it’s a low-GI, high-protein option to keep you going during the day. A quick soup can always be whipped up on a cold day.
What’s the most valuable advice that you give to students at the East Coast Cookery School? Going back to the importance of caramelisation, I always advise people to pop a pinch of salt into their onions or soffritto to prevent them catching and burning, thus allowing them to caramelise slowly. I also give a talk on the importance of umami and how to make sure you have it in your dishes.
What inspires you to develop new recipes for the family? Having had some family members with illnesses, I’m always consciously trying to be as healthy as possible in my food choices. That is not to say that I don’t enjoy a beer, a glass of wine or some baked treats, but it's really about not going near any processed foods whatsoever. Often, going on holiday inspires me to experiment with new flavours and ingredients. Last summer, my husband and I had a most beautiful lunch of prawns, Feta, oregano and tomatoes in Santorini. It was so simple and delicious that I have tried to recreate it at home; sadly I haven’t had the fresh Santorini tomatoes that made it special, but I am waiting for someone I know who grows them to give me some this summer!
Easy Food 19
25/04/2017 15:45
20 Easy Food
EF121_18-27_Guest Editor.indd 20
MAY 2017
25/04/2017 15:45
guest editor Tara Walker
“A fantastic, light and speedy soup that takes just 10 minutes to make. This is a lovely meal for the summer months. Note: this is also fabulous as a beetroot soup. Just add four cooked vacuum-packed beetroots instead of the peas and simmer for 15 minutes, then proceed as below. It is a good idea, before you start, to check how hot your chillies are, as they can vary in strength.”
Fragrant pea and lemongrass soup Serves 4-6 1 onion 1 garlic clove 2 stalks of lemongrass 1 red chilli, deseeded 1 thumb-sized piece of ginger Rapeseed oil 850ml chicken or vegetable stock 450g peas, fresh or frozen Nam pla (Thai fish sauce) ½ a lime A handful of fresh coriander A little crème fraîche (optional) 1 Place the first five ingredients in a food processor and blitz until well chopped. 2 Heat some oil in a large saucepan, add the blitzed vegetables and sweat over a medium heat for 2-3 minutes until soft. Pour in the stock and bring the soup to the boil. 3 Add the peas and bring the liquid back to the boil. The peas do not need to be cooked any more than this or they can lose their vibrancy. 4 Blitz with a stick blender until fairly smooth. Season with some nam pla and lime juice to taste. When serving, top with the coriander and a little crème fraîche, if desired. Per Serving 109kcals, 3.2g fat (0.4g saturated), 16.1g carbs, 5.6g sugars, 5.2g protein, 4.8g fibre, 0.464g sodium
“You can use shop-bought teriyaki sauce when making this recipe (use 3-4 tablespoons), but I prefer to make my own and that is what I have done in this recipe. It’s tastier than the shopbought equivalent and healthier too, as there are no preservatives or unnatural additives.”
Salmon teriyaki with pickled cucumber and toasted sesame seeds Serves 2 2 salmon fillets 3 tbsp sesame seeds
www.easyfood.ie
EF121_18-27_Guest Editor.indd 21
For the teriyaki sauce: 4 tbsp soy sauce 2 tbsp rice wine vinegar or mirin (Japanese sweet rice wine) 1 tbsp honey 1 tsp sesame oil 2 tbsp water mixed with 1½ tsp cornflour 2 tbsp brown sugar A thumb-sized piece of ginger, finely grated 1 garlic clove, minced For the Japanese pickled cucumber: ½ a cucumber 3 tbsp mirin (Japanese sweet rice wine) 1 Start by making the pickled cucumber. Cut the cucumber in half lengthways and scoop out the seeds with a teaspoon. Cut into quarters lengthways. Using a vegetable peeler, slice the cucumber into ribbons. Place in a bowl and douse in the mirin. Leave for at least one hour, stirring regularly to ensure the cucumber is fully coated in the mirin.
2 Mix together all the ingredients for the teriyaki sauce in a pot and bring to the boil. Reduce the heat and simmer for 3-4 minutes until the sauce has thickened and the sugar has dissolved. 3 Heat a frying pan until very hot and fry the salmon on one side for about two minutes. Turn and cook for the same length of time on the other side. The salmon should be slightly charred and crispy on the outside. 4 Add the teriyaki sauce to the frying pan with the salmon and reduce the heat. Simmer for about 3-4 minutes until the liquid has thickened and reduced by half. 5 While the salmon is cooking, gently toast the sesame seeds in a dry frying pan. 6 Serve the salmon with a little of the reduced teriyaki sauce poured over it, accompanied by a rice salad and the Japanese pickled cucumber and sprinkled with the toasted sesame seeds. Per Serving 501kcals, 20.6g fat (3g saturated), 36.8g carbs, 19.5g sugars, 40.1g protein, 3.7g fibre, 1.89g sodium
x Easy Food 21
25/04/2017 15:46
22 Easy Food
EF121_18-27_Guest Editor.indd 22
MAY 2017
25/04/2017 15:47
guest editor Tara Walker
“If you have already marinated the meat, but the weather lets you down on the day, you can cook this in the oven instead. Just preheat the oven to 180˚C/160˚C fan/gas mark 4 and cook as instructed.”
Easy fragrant butterflied leg of lamb with raita and pomegranate seeds Serves 8-10 1 butterflied leg of lamb A portion of raita A bunch of fresh mint A handful of pomegranate seeds For the marinade: 2 tsp coriander seeds 2 tsp fennel seeds 2 tsp cumin seeds 2 tbsp cardamom pods 1 tsp cayenne pepper 100ml olive oil (bog standard is fine for this) 50ml soy sauce Zest of 1 orange 5 garlic cloves, roughly chopped For the raita: 100g Greek yoghurt 1 garlic clove, minced or finely chopped 1 tsp lemon juice 1 sprig of fresh mint, finely chopped ½ of a cucumber Salt and black pepper 1 Place the coriander seeds in a dry pan and gently toast for a few seconds, then add the fennel and cumin seeds and continue to toast for 2–3 minutes or until fragrant. 2 Grind all the seeds and the cardamom pods in a pestle and mortar. As this is a rustic dish, leave the cardamom pods, which won’t break down fully, in the mix; they are easily removable later and give a fantastic flavour. 3 Mix all the marinade ingredients together and pour over the lamb. Leave in the fridge overnight if possible but give it at least six hours to infuse. 4 Take the lamb out of the fridge an hour before cooking. Remove from the marinade, but reserve the liquid for later. Heat the barbecue to a high heat (smoking) and place the lamb on. The idea is to char the outside. 5 Reduce the temperature of the barbecue (if using solid fuel remove the meat and allow the fuel to cool for a few minutes, letting the flames die down), then continue to cook, basting with the reserved marinade, for about
www.easyfood.ie
EF121_18-27_Guest Editor.indd 23
20-30 minutes, or until cooked to your liking. Allow the lamb to rest for at least 10 minutes before carving. 6 While you are waiting, make the raita. In a small bowl, combine the yoghurt, garlic, lemon juice and mint. Cut the cucumber in half lengthways and remove the seeds with a teaspoon. Chop it finely and stir it into the yoghurt. Season to taste. 7 Before carving the meat, remove any visible cardamom pods. Arrange the slices of meat on a platter and scatter with the mint leaves and pomegranate seeds. Serve the raita on the side or drizzle over the lamb. Per Serving 380kcals, 25.2g fat (5.4g saturated), 3.6g carbs, 0.8g sugars, 40.9g protein, 0.8g fibre, 0.431g sodium
“This takes 10 minutes to prep, but 30-35 minutes to cook. It is one of those dishes that you can throw in the oven the minute you get in the door. By the time you have changed into something more comfortable and set the table, it will be ready. You could also get it ready the day before and leave it in the fridge, covered, until you are ready to cook it. It is best to use fresh herbs in this recipe, but you can use dried if fresh aren’t to hand. I like to use rooster potatoes for this recipe, but other varieties can be used too.”
Chicken and orange tray bake with green salad
8 garlic cloves, peeled but left whole 4 medium-sized potatoes, washed and cut into 2-3cm chunks 2 red onions, peeled and cut into wedges 1 courgette, sliced into 5cm chunks 1 red or yellow pepper, sliced into 2-3cm chunks A few cherry tomatoes 2 sprigs each of rosemary, thyme and oregano Salt and black pepper 2 tbsp olive oil 1 orange, cut into wedges 1 bag of green salad leaves of your choice French dressing 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Place the chicken pieces on a large roasting dish and add the garlic, potatoes, vegetables and herbs to the dish. Season with salt and pepper and drizzle with the olive oil, making sure everything is coated. 2 Squeeze a few of the orange wedges over the chicken, then throw all of the wedges in. Make sure the chicken pieces are on top, so that the skin is crispy when cooked. 3 Roast for 30-35 minutes, checking and stirring every 10 minutes or so to ensure even cooking. Make the salad dressing. 4 To serve, divide the chicken, vegetables and potatoes between four plates and drizzle with some of the pan juices. Serve the green salad on the side, drizzled with the dressing.
Serves 4 8 chicken pieces, a mixture of thighs, drumsticks and skin-on breasts on the bone
Per Serving 769kcals, 25.5g fat (6.1g saturated), 62.9g carbs, 18g sugars, 73.4g protein, 13.5g fibre, 0.268g sodium
x
Easy Food 23
26/04/2017 12:00
24 Easy Food
EF121_18-27_Guest Editor.indd 24
MAY 2017
25/04/2017 15:47
guest editor Tara Walker
“I always keep a few sausages in the fridge or freezer. My butcher in Termonfeckin makes great sausages and they are a brilliant stand-by ingredient. This one is particularly popular with visiting kids.”
Toad in the hole with onion and mushroom gravy Serves 4 Vegetable or rapeseed oil 6-8 large sausages For the batter: 250ml milk 115g plain flour A pinch of salt 2 eggs For the gravy: A knob of butter 1 small onion, finely diced 1 tsp tomato purée 3-4 mushrooms, sliced 1 tbsp plain flour 250ml beef stock 1 tsp redcurrant jelly 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Mix the ingredients for the batter together in a jug and set aside. 2 Put a glug of oil in a roasting dish and place in the oven until very hot. Add the sausages to the hot oil and return to the oven. Cook for about five minutes or until turning golden. 3 Add the batter to the hot dish, being careful as it will spit a little. Return to the oven for about 20 minutes or until the batter has cooked and is golden brown. While it is cooking, make the gravy. 4 Melt the butter in a saucepan over a medium heat and add the onion. Sauté gently until soft, then add the tomato purée and mushrooms. Cook for a minute or so, then add the flour. Continue cooking for about three minutes, stirring. 5 Add the beef stock and keep on a low simmer until thickened. Stir in the redcurrant jelly and check for seasoning. 6 Serve the toad in the hole with a little of the gravy over the top — you should have enough to bring an extra jug of gravy to the table.
Per Serving 324kcals, 16g fat (6g saturated), 31.6g carbs, 4.3g sugars, 13.3g protein, 1.4g fibre, 0.478g sodium
www.easyfood.ie
EF121_18-27_Guest Editor.indd 25
“These are my take on lamb koftas. If you can’t be bothered making the raita, just pop a couple of dollops of natural or Greek yoghurt on when you are serving. These burgers can also be cooked on the barbecue. I like to serve the burgers in lightly toasted pitta breads as they are lighter than burger buns, but if you prefer the traditional bun, go for it.”
Lamb and Feta burgers Serves 4 450g lamb mince 1 red onion, chopped 1 garlic clove, finely chopped 2 tbsp fresh oregano (use 1 tsp of dried if you don’t have fresh) 1 tbsp fresh parsley, finely chopped 1 preserved lemon, finely chopped 1 tsp ground cumin 100g Feta, crumbled 1 egg, whisked lightly Salt and black pepper 1 portion of raita Pitta breads Rocket leaves
1 Combine the lamb mince, red onion, garlic, oregano, parsley, lemon, cumin and feta in a bowl with half of the egg, keeping the other half back. Mix thoroughly and check that the mix is wet enough to hold together, adding more egg if necessary. Season the mixture and cook a teaspoonful of it to check that it is seasoned the way you like it. 2 Once you are happy with the flavour, shape into patties and refrigerate if time allows, as this helps the burgers to keep their shape. 3 Cook on a griddle or pan for 5-8 minutes on each side, checking the middle of one to ensure it is completely cooked through. 4 Leave to rest for five minutes and make the raita, or use store-bought if you have it. 5 Place each burger in a pitta with some raita and rocket leaves. Per Serving 463kcals, 17.6g fat (7.1g saturated), 32g carbs, 3g sugars, 5.2g protein, 5.2g fibre, 0.425g sodium
Tara’s Tip:
This burger recipe can also be used for meatballs, which are great baked in tomato sauce.
Easy Food 25
25/04/2017 15:48
“A cross between a pizza bianca (no tomato sauce) and its French neighbour, pissaladière (a delicious tart similar to a pizza, topped with well-caramelised onions, originating in Nice in the south of France).”
Homemade pizza with caramelised onion, potato, Bellingham blue cheese and thyme Makes 1 large or 4 small pizzas For the base: 325g plain or strong white flour 7g pack fast-acting yeast 1½ tbsp olive oil 175-200ml lukewarm water
26 Easy Food
EF121_18-27_Guest Editor.indd 26
½ tbsp sugar ½ tsp salt For the topping: 1 potato 1 tbsp olive oil 1 knob of butter 1 onion, thinly sliced A pinch of salt 100g Bellingham blue cheese, in chunks A couple of sprigs of thyme, leaves removed 1 Put the flour into a large bowl. Make a well in the centre, add the yeast and the oil and about two tablespoons of the water. Add the sugar and salt on top of the flour, trying to
keep the salt away from the yeast initially, as it can kill the yeast before it has a chance to activate. Gradually work the water and oil into the flour, then add the rest of the water bit by bit, working it in to make a soft dough. Sprinkle in a little extra flour if the mixture feels too sticky, but make sure it is not too dry — the dough should be pliable and smooth. 2 Transfer the dough to a lightly floured work surface, knead for 10 minutes (sprinkling a little flour on the work surface when needed) until the dough is smooth and stretchy (soft but elastic). 3 Shape the dough into a ball, stretching the top by gently tucking any rough edges into the centre on the bottom of the ball. Place the rounded dough into a lightly oiled bowl; cover with plastic wrap and let it rise in a warm spot until double in volume – this should take about 1-1½ hours. Check it after one hour — the dough is ready when it does not spring back when a finger is poked into it. 4 While the dough is rising, boil the potato for a couple of minutes, then slice thinly. If you use a mandolin for slicing the potato there is no need to boil it. 5 To make the topping, add the oil and butter to a frying pan, then add the onion and salt and caramelise for at least 10 minutes, stirring occasionally. You want the onion to be a deep-brown colour. 6 Preheat the oven to 220˚C/200˚C fan/gas mark 7 and heat a baking sheet in the oven. 7 Gently remove the dough to a floured surface and dust your hands with flour. For one pizza, use all of the dough, or using a knife, divide it into four pieces, for four individual pizzas. To shape the dough, using your fingertips begin pushing the dough from the centre out towards the edge and then start pulling, stretching and turning the piece of dough in the air to make it thinner and thinner without making a hole. Remember that the more you handle the dough, the tougher it becomes. 8 Top with the onion, followed by the slices of potato, the cheese and the thyme leaves. Bake in the oven for about 10 minutes or until golden brown on top. Per Serving 782kcals, 48g fat (12.1g saturated), 75.7g carbs, 3.4g sugars, 15.2g protein, 4.7g fibre, 0.668g sodium
Tara’s Tip:
The basic pizza base recipe here can be topped with whatever you like. If you prefer a tomato base on your pizza, then just use a tomato sauce recipe.
MAY 2017
25/04/2017 15:48
guest editor Tara Walker
“Even if you don’t have all the ingredients for this curry paste, give it a go anyway, as any combination of spices with the ‘blandish’ potato will be delicious. If you can’t be bothered making the raita, just use some natural or Greek yoghurt instead. This curry paste recipe makes approximately five tablespoons.”
Potato and spinach curry Serves 4 Groundnut oil 1 onion, finely chopped A pinch of salt 1½ tbsp tomato purée 350g potatoes, peeled and cubed 2 garlic cloves, finely chopped 400ml vegetable stock 200g spinach leaves, washed A handful of flaked almonds, toasted A handful of fresh coriander, chopped For the Goan curry paste: 1 tsp cumin seeds 1 tsp coriander seeds 1 tsp black peppercorns 1 tsp fennel seeds 1 tsp turmeric 1 tsp sea salt 3 garlic cloves 1 tsp tamarind paste A thumb-sized piece of ginger, peeled 1 tbsp red wine vinegar 1 tsp tomato purée 1 tbsp groundnut oil For the raita (optional): 100g Greek yoghurt 1 garlic clove, minced or chopped finely 1 tsp lemon juice 1 sprig of fresh mint, finely chopped ½ a cucumber Salt and black pepper 1 To make the curry paste, place the dry spices in a frying pan and toast gently, until fragrant and popping slightly. Transfer to a pestle and mortar and grind with the sea salt. Add the rest of the ingredients to a food processor and blitz with the dry spice mixture until you have a smooth paste. 2 Heat a heavy-based saucepan and add a glug of groundnut oil. Add the onion with a pinch of salt and sweat with a lid on for a few minutes until softened. 3 Add the curry paste and tomato purée and cook for a couple of minutes. Add the
www.easyfood.ie
EF121_18-27_Guest Editor.indd 27
potatoes, garlic and stock and simmer for about 10 minutes or until the potatoes have softened. Finally, add the spinach in for the final two minutes of cooking. 4 While the curry is cooking, make the raita. In a small bowl, combine the yoghurt, garlic, lemon juice and mint. Cut the cucumber in half lengthways and remove the seeds with a teaspoon. Chop it finely and add it to the
yoghurt. Season to taste. 5 Serve with some rice and topped with a dollop of raita, some toasted flaked almonds and the coriander.
Per Serving 211kcals, 8.4g fat (1.6g saturated), 28.8g carbs, 6.1g sugars, 8.3g protein, 6.2g fibre, 0.898g sodium
Easy Food 27
25/04/2017 15:48
LEAN, GREEN
BEAN MACHINE
Whether as a main dish or on the side, in-season green beans are the perfect summer staple
30 Easy Food
EF121_30-33_What's In Season.indd 30
MAY 2017
25/04/2017 14:41
what’s in season? green beans
love
MAKE IT YOURS: This would work just as well with chicken or pork mince.
GREEN BEANS LOVE… ❤ BUTTER ❤ BACON ❤ GARLIC ❤ ALMONDS ❤ LEMON ❤ GOAT’S CHEESE ❤ EGGS ❤ CHICKEN ❤ MUSHROOMS ❤ BEEF ❤ SHALLOTS AND ONIONS ❤ SOY SAUCE ❤ BALSAMIC VINEGAR ❤ MUSTARD ❤ CREAM
Asian green bean and turkey stir-fry Serves 4 2 tbsp peanut or vegetable oil 500g turkey mince 2 garlic cloves, thinly sliced Salt and black pepper 250g green beans, trimmed 180ml teriyaki sauce 1 x 2cm piece of fresh ginger, peeled and grated Zest and juice of ½ a lime To serve: Rice or noodles Red chilli, sliced Lime wedges 1 Heat half of the oil in a large pan over a medium-high heat. Cook the turkey mince until completely browned with no pink parts remaining, breaking up any lumps with a wooden spoon. 2 Add the garlic, season with salt and pepper and cook for one minute longer. Drain any fat from the pan and transfer to a bowl.
www.easyfood.ie
EF121_30-33_What's In Season.indd 31
3 Wipe the pan clean with a ball of kitchen paper. Return to a medium-high heat and add the remaining oil. When hot, cook the green beans for five minutes, stirring occasionally, until just tender and slightly charred. 4 In a bowl, stir together the teriyaki sauce, ginger, lime zest and juice. 5 Stir the turkey mixture into the green beans. Pour in the teriyaki mixture and toss to coat. Serve immediately over rice or noodles, garnished with sliced red chilli and some lime wedges for squeezing over. Per Serving 315kcals, 15.9g fat (4g saturated), 14.6g carbs, 8.9g sugars, 29.2g protein, 2.4g fibre, 2.031g sodium
x
___ JAN ___ FEB ___ MAR ___ APR ___ MAY ___ JUNE ___ JULY ___ AUG ___ SEPT ___ OCT
In season May to October
___ NOV ___ DEC Easy Food 31
25/04/2017 14:42
s s e f r a c l l o e s n t ! o N with fresh, seaso dishes nal w r e m ate m rcr su p es u s p Pe
36 Easy Food
EF121_36-39_Watercress.indd 36
MAY 2017
25/04/2017 14:48
what’s in season? watercress
These delicious dishes will help get summer eating underway! Watercress is grown in flowing
spring water from which it draws many of its minerals and vitamins. It belongs to a powerhouse group classed as ‘superfoods’ — foods which are especially rich in nutrients, antioxidants or phytochemicals (bioactive plant compounds) — and therefore packs more of a nutritional punch. Of these elite veg, watercress is ranked number one in that it packs in the most nutrients per gram, making it the best of the best for your health. Bursting with essential vitamins and minerals, gram for gram, watercress gives you… • More vitamin C than oranges • More vitamin E than broccoli • More calcium than whole milk • More folate than bananas Over time scientific studies have revealed more and more about the power of watercress; not only has it been found to reverse signs of ageing in the skin, but research has also highlighted a significant link between watercress and cancer prevention. For these and more inspiring recipes visit www.watercress.co.uk.
Watercress gazpacho with Manchego croutes Serves 4 “This scrumptious chilled soup is stunning on a hot summer’s day; it's tasty and healthy but, thanks to the peppery hint of watercress, there’s a warming sensation left in the mouth.” For the gazpacho: 1kg ripe plum tomatoes, cored and chopped 1 cucumber, peeled and chopped 1 red pepper, deseeded and chopped 1 green pepper, deseeded and chopped 2 cloves of garlic, crushed 2 spring onions, finely chopped
www.easyfood.ie
EF121_36-39_Watercress.indd 37
75g stale crusty bread, chopped 2 tsp sherry vinegar 50g watercress, plus extra for serving 2-3 tbsp extra-virgin olive oil, plus extra
2 Put the mixture into a blender and blitz
for serving
Cover the soup and refrigerate again until
until smooth. Check the consistency, adding more olive oil if the soup is too thick. Taste and adjust the seasoning if necessary. thoroughly chilled.
For the croutes: 1 small baguette, thinly sliced Olive oil, for brushing 50g Manchego cheese or Parmesan, finely
3 Preheat the oven to 180˚C/160˚C fan/gas
grated
crisp and golden brown.
mark 4. Brush the baguette slices with olive oil and sprinkle on the grated Manchego or Parmesan. Bake for 6-8 minutes or until 4 To serve, top the gazpacho with some
1 Place all of the gazpacho ingredients in
chopped watercress, a little more olive oil
a large bowl. Season well with salt and
and the croutes.
pepper. Mix everything together, pressing down firmly to squeeze out the juices. Cover and leave to marinate in the fridge for
Per serving: 319kcals, 14.6g fat (3.6g saturated), 39.5g carbs, 14.2g sugars, 12.8g protein, 5.2g fibre, 0.382g sodium
at least 30 minutes, or overnight if possible.
Easy Food 37
25/04/2017 14:48
BERRY GOOD! MAKE THE MOST OF SEASONAL STRAWBERRIES IN THESE OH-SO-SWEET RECIPES
Strawberry stuffed French toast
200g caster sugar Zest and juice of 1 lemon
Serves 4-6
2 eggs 120ml milk ½ tsp granulated sugar 12 slices of thick-cut batch or brioche bread 200g cream cheese, at room temperature 150g strawberries, de-stemmed and sliced 50g flaked almonds For the strawberry syrup: 200g strawberries, de-stemmed and chopped
40 Easy Food
EF121_40-44_Strawberry Desserts.indd 40
To serve: Icing sugar 1 Combine all of the ingredients for the syrup in a small saucepan and bring to a boil. Reduce the heat and simmer for 10-15 minutes until the strawberries are soft and the syrup is thick. 2 Whisk together the eggs, milk and sugar in a shallow bowl. 3 Spread half of the bread slices with the cream cheese, then top with the sliced strawberries. Top with the remaining slices of
bread and press around the edges to seal. 4 Heat some butter in a frying pan over a medium heat. Dip the sandwiches in the egg mixture and soak for 1-2 minutes per side. Sprinkle some flaked almonds over one side of each sandwich. 5 Cook the sandwiches in the pan, almondside down, for 1-2 minutes until golden brown and crisp. Sprinkle the top of the sandwich with almonds before flipping. Slice on a diagonal to serve with whipped cream, the strawberry syrup and icing sugar. Per Serving 560kcals, 28.6g fat (14.5g saturated), 74g carbs, 42g sugars, 12.8g protein, 3.1g fibre, 0.402g sodium
MAY 2017
25/04/2017 14:49
what’s in season? strawberry desserts
Strawberry orange drizzle cake Serves 10
175g butter, at room temperature 150g golden caster sugar 2 eggs 2 tsp vanilla extract 250g self-raising flour 175g strawberries, de-stemmed and roughly chopped 80g granulated sugar 2 tbsp orange juice To serve: Whipped cream Strawberries, halved 1 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. Grease a standard 900g loaf tin and line with parchment paper. 2 Beat the butter and golden caster sugar in a mixing bowl for three minutes until the mixture is light and fluffy. Beat in the eggs and vanilla extract until creamy. 3 Stir in the flour with a spatula until the mixture is just combined.
www.easyfood.ie
EF121_40-44_Strawberry Desserts.indd 41
4 Spread one-third of the batter into the tin, then scatter over one-third of the strawberries. 5 Carefully dot and spread half of the remaining batter on top, and scatter with half of the remaining strawberries. 6 Dot the rest of the batter over and spread with the back of a spoon. Bake for one hour, until a skewer inserted into the centre comes out clean. 7 Poke the cake all over with a skewer.
Combine the remaining strawberries with the granulated sugar in a bowl. Microwave for 30 seconds, then mash roughly with the back of a fork. Stir in the orange juice. 8 Spoon the mixture over the cake and leave to set and cool in the tin. 9 Remove from the tin and top with whipped cream and fresh strawberries to serve. Per Serving 328kcals, 15.4g fat (9.3g saturated), 43.8g carbs, 24.3g sugars, 4g protein, 1g fibre, 0.114g sodium
r e v o C
Cook the
Easy Food 41
26/04/2017 14:14
! p a e h c t a E t, low on cos d n a r u o v rfect High on fla als are pe e m e iv s n pe e these inex king for on when coo
68 Easy Food
EF121_68-72_One pound meals.indd 68
MAY 2017
25/04/2017 15:16
what’s for dinner? budget meals
om d images fr Recipes an : ls a e M d n One Pou od for Less Delicious Fo Barclay By Miguel e by Headlin Published 9 .9 €18/£14
Available ! to buy now
Pork stroganoff Serves 1 “This dish has a lovely kick to it, thanks to the addition of paprika. It’s a speedy dish to prepare and makes a great evening meal for busy people with adventurous tastes.” ½ mug of brown rice 1 mug of water Olive oil ¼ onion, diced 1 garlic clove, sliced 1 pork loin chop (approx.100g), cut into strips Handful of mushrooms, sliced 1 tsp paprika 100ml cream Handful of spinach Salt and black pepper
Thai crab cakes and bisque 1 Put the rice and water in a saucepan, bring to the boil, cover and simmer gently for about 10 minutes, or until all the water has been absorbed and the rice is cooked. 2 While the rice is cooking, heat the oil in a pan over a medium heat and fry the onion for a few minutes until soft. Add the garlic and then the strips of pork. Season and continue to cook for a few minutes. When the pork is beginning to brown, stir in the mushrooms and paprika. Continue cooking, stirring frequently, until the pork is completely cooked throughout. 3 To finish the dish, add the cream and simmer for a few minutes until the sauce thickens slightly. Stir in the spinach. Once it has wilted, serve with the rice. Per Serving 805kcals, 46g fat (14.6g saturated), 67.5g carbs, 4.4g sugars, 32.4g protein, 5.2g fibre, 0.277g sodium
www.easyfood.ie
EF121_68-72_One pound meals.indd 69
Serves 1 “These Thai crab cakes are delicate, sweet and fluffy in texture. Served on a super-easy and simplified bisque, you’ll be wondering how you managed to cook this dish in no time at all.” 40g tinned crab 4 green beans, trimmed and finely chopped Small handful of breadcrumbs (grated stale bread) 1 garlic clove, crushed Pinch of dried chilli flakes 1 egg, beaten Salt and black pepper Olive oil ½ x 400g tin of chopped tomatoes ½ fish stock cube 30ml cream
1 In a bowl, mix the crab meat, green beans, breadcrumbs, garlic, chilli flakes and half of the beaten egg (keep the rest of the egg in the fridge for another recipe). Season well. 2 Heat a frying pan over a medium heat with a splash of olive oil. Using a tablespoon, dollop little balls of the crab mixture into the frying pan. Cook for about 15 minutes, turning the crab cakes occasionally, until lightly browned and cooked all the way through. 3 Meanwhile, in a separate pan over a medium heat, add the chopped tomatoes and crumble in the fish stock cube. Season well and after a few minutes, when the sauce has reduced slightly, add the cream. Simmer for a further 1-2 minutes, then remove from the heat. 4 Serve the crab cakes on top of the bisque and enjoy! Per Serving 536kcals, 28.2g fat (4.9g saturated), 58.4g carbs, 11.7g sugars, 27.3g protein, 11.7g fibre, 0.652g sodium
Easy Food 69
26/04/2017 15:08
In the
MANCAVE THIS FUN TWIST ON A ROAST CHICKEN MAKES FOR AN EASY BUT IMPRESSIVE FEAST
Beer can chicken Serves 4-6
1 x 500ml can of beer 1.5kg whole chicken 2 tbsp brown sugar ½ tsp salt 1½ tsp pepper 1 tsp smoked paprika 1 tsp garlic powder ½ tsp onion powder ½ tsp chilli powder 30g butter, at room temperature 3 tbsp olive oil 2 limes To serve: Chunky chips Coleslaw
74 Easy Food
EF121_74-75_In the Man Cave.indd 74
1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Wash the outside of the beer can thoroughly before opening. Pour about one quarter of the beer into a roasting tin. Place the beer can upright in the centre of the tin. 2 Pat every part of the chicken completely dry with kitchen paper. 3 In a small bowl, stir together the sugar, salt, pepper, paprika, garlic powder, onion powder and chilli powder. 4 Place the softened butter in another bowl. Add about one-third of the spice mix and stir together until well combined. 5 Gently lift the skin of the chicken and rub the butter all over the breasts and the thighs, carefully pushing it up underneath the skin as far as it can go without tearing the skin. 6 Thinly slice one lime and slide as many slices under the skin as can fit in one layer.
7 Gently sit the chicken on top of the can of beer so that the beer can sits inside the cavity of the chicken and supports it upright. 8 Rub the olive oil all over the outside of the chicken, then rub in the remaining spice mix. 9 Cut the second lime in half and push it face down into the top cavity of the chicken (where the neck would be). 10 Carefully transfer the chicken to the bottom half of the oven and roast for 1 hour and 20 minutes or until completely cooked throughout and the juices run clear. 11 Remove from the oven and carefully wriggle the chicken off of the beer can. Place the chicken on a plate, tent loosely with foil and allow to rest for 20 minutes. Discard the beer can. 12 When rested, divide the chicken between serving plates. Serve the chicken with chunky chips and coleslaw. Per Serving 408kcals, 16.3g fat (5g saturated), 8g carbs, 3.1g sugars, 48.7g protein, 0.8g fibre, 0.33g sodium
r The bee n a c e th in hile w s te evapora d , lea ing cooking ist and o to a m ome rs u o v fla d ir b .
MAY 2017
25/04/2017 15:02
cooking for fun chicken
1
www.easyfood.ie
EF121_74-75_In the Man Cave.indd 75
2
3
4
5
6
7
8
9
Easy Food 75
25/04/2017 15:03
TIME FOR
82 Easy Food
EF121_82-87_Thai.indd 82
THAI
MAY 2017
25/04/2017 19:06
cooking for fun Thai food
Mix and match these dishes for an exotic family dinner, or make them all for an impressive special-occasion spread
BALANCING ACT The secret of Thai cooking lies in finding the perfect balance of salty, sweet, sour and spicy flavours. This applies to cooking, but also to seasoning food at the table. Many ingredients vary in terms of potency, so it’s important to taste as you go, always aiming for the perfect well-rounded flavour. Thai table condiments reflect this. In almost any eatery in Thailand, you will find the following on each table: fish sauce (salty), sugar (sweet), chillies in vinegar (sour) and either roasted chillies in oil or a bottle of chilli sauce (spicy). If you keep this balance in mind as you prepare Thai food, it will bring your cooking to a more authentic — and tasty — level.
www.easyfood.ie
EF121_82-87_Thai.indd 83
COCONUT RICE
CUCUMBER SALAD
Serves 4-6
Serves 4
370g jasmine rice 250ml coconut cream 1 tbsp sugar ½ tsp salt
450g cucumber, chopped ¼ tsp salt ¼ red onion, sliced 2 tbsp roasted peanuts, crushed 1 tbsp coriander, chopped
1 Rinse the rice in a large bowl with cool water until the water runs clear, then drain. 2 In a saucepan, combine the rice, coconut cream, sugar, salt and 500ml of water. Bring to a boil, stirring to dissolve the sugar, then cover and reduce the heat to low. 3 Cook for 40-45 minutes until the rice is tender and cooked, and all of the liquid has been absorbed. 4 Fluff the rice with a fork, then cover and allow to sit for 20 minutes. Per Serving 324kcals, 10.1g fat (8.9g saturated), 53.7g carbs, 3.4g sugars, 5.1g protein, 3.7g fibre, 0.2g sodium
x
Top tip:
counting If you’re on’t r o you d calories effort e th go to want to ut rice, g cocon of makin ain m e es any of th quall y e e b l il dishes w h rved wit good se e. c ri e in jasm
For the dressing: 2 tbsp sugar 2 tbsp water 4 tbsp Thai sweet chilli sauce 1 tbsp rice vinegar 1 Place the cucumber in a shallow bowl and sprinkle over the salt. Mix well and place in the fridge for 15 minutes. 2 Combine all of the ingredients for the dressing in a small saucepan over a mediumhigh heat. Simmer for 4-5 minutes until slightly reduced. Allow to cool. 3 Rinse the cucumber under cold water and drain completely. 4 Combine the cucumber and red onion in a serving bowl, drizzle with the dressing and toss to combine. 5 Top with the crushed peanuts and coriander and serve immediately. Per Serving 101kcals, 2.4g fat (0.4g saturated), 17.5g carbs, 14.4g sugars, 2g protein, 1.1g fibre, 0.271g sodium
x Easy Food 83
25/04/2017 19:06
5
INGREDIENT FIX Make every ingredient count with these simple midweek meals
106 Easy Food
EF121_106-110_5 ingredients.indd 106
MAY 2017
25/04/2017 18:53
make it healthy five-ingredient meals
Cheesy chicken potato skins Serves 4 4 baked potatoes, halved Olive oil, for brushing Salt and black pepper 400ml tomato and basil sauce 400g leftover cooked chicken, shredded 120g Mozzarella, grated Fresh basil, chopped 1 Preheat the oven to 220˚C/200˚C fan/gas mark 7. 2 Carefully spoon out the flesh from each potato half, leaving about ½cm of the flesh remaining just inside the skins. 3 Brush both sides of each potato skin with olive oil and season with salt and pepper. 4 Place the skins cut side-down on a baking tray and bake for 6-8 minutes until crisp and lightly browned. 5 Turn the potato skins over. 6 Place a small spoonful of tomato and basil sauce in each potato skin and top with the shredded chicken and Mozzarella. 7 Bake for another 6-8 minutes until the cheese is golden-brown and bubbling and the filling is hot throughout. 8 Top with fresh basil and serve with the remaining tomato and basil sauce for dipping. Per Serving 444kcals, 18.3g fat (3.3g saturated), 34.1g carbs, 1.2g sugars, 35g protein, 2.5g fibre, 0.17g sodium
MAKE IT YOURS: To make this veggie-friendly, use 1 x drained 400g tin of kidney or black beans in place of the chicken. Swap the potatoes for sweet potatoes to count towards your five-a-day.
Salmon and leek pesto pasta Serves 2 180g penne 2 tbsp olive oil 1 leek, washed, trimmed and chopped Salt and black pepper 2 small salmon fillets 2 tbsp fresh basil pesto 120ml cream 1 Bring a large pan of salted water to a boil and cook the pasta according to package instructions. Drain, rinse under cold water
www.easyfood.ie
EF121_106-110_5 ingredients.indd 107
until cool and set aside. 2 Meanwhile, heat one tablespoon of the olive oil in a large pan over a medium heat and cook the leeks for 5-6 minutes until softened. Season with salt and plenty of black pepper. Transfer to a small bowl and set aside. 3 Pat the salmon dry with kitchen paper and season with salt and black pepper. 4 Heat the remaining oil in the same pan over a medium-high heat. Add the salmon, skin side-down, and cook for 5-6 minutes. Carefully flip the fillets over and cook for
another 2-3 minutes or until cooked to your liking. Transfer to a chopping board and flake with a fork, discarding the skin. 5 Place the same pan back over a medium heat and add the pesto and cream. Stir together and allow to bubble for 2-3 minutes. Add the cooked pasta, salmon and leeks. Stir everything together and allow to heat through. Divide between bowls and serve. Per Serving 719kcals, 34g fat (8.2g saturated), 58.6g carbs, 1.9g sugars, 46.7g protein, 1g fibre, 0.212g sodium
Easy Food 107
26/04/2017 16:18
Goodness! OH MY
Blogger Aoife Howard shares her favourite flavoursome summer salad
W
hether or not the sunshine comes through at this time of year, I always love to incorporate a little bit of summer into every meal I prepare; freshness and vibrancy are the two key elements that inspire my cooking. I believe the key is to keep your dishes simple and allow the best of the summer’s ingredients to play a starring role. However, simple doesn’t have to mean boring or bland; rather, it’s about ensuring that every ingredient plays a role in your dish. Keep cooking to a minimum and ingredients as close to their natural state as possible. I love to include more salads in my diet in the summer, especially ones that highlight seasonal ingredients. I believe the beauty of a good salad lies in its simplicity and its ability to showcase each and every ingredient. This salad, in particular, effortlessly bridges the gap between the richer offerings of winter and the light fare of summer. Although light, this chickpea and mango salad is still satisfying. I have chosen a base of chickpeas over leaves as it makes for a more substantial meal. The nutty texture of the chickpeas combines beautifully with the buttery mango and the sharp crunch of the toasted coconut flakes. Mango is one of my favourite fruits thanks to its rich texture and sweet juicy taste — not to mention its bright yellow hue, which is guaranteed to add a little sunshine to your plate! My current obsession is adding them to my salads. They offer a lovely sweet contrast to robust salad vegetables and a welcome
112 Easy Food
EF121_112-113_Oh my goodness.indd 112
texture that reminds me of summer. My favourite element of this fresh salad is the lightly spiced curry dressing, which pairs beautifully with the sweet slivers of ripe mango and flakes of coconut. The subtle combination of spices allows the mango to take centre stage and accentuates its natural flavours. The hint of chilli is offset by the invigorating mint, adding a welcome burst of cooling freshness. This vibrant salad is just made to be enjoyed al fresco and would make the perfect accompaniment to any summer barbecue, although don't be surprised if this side dish leaves the main attraction in the shade! It is a veritable feast for the eyes as well as the taste buds and is guaranteed to add more than a hint of sunshine to your day — no matter what the weather brings.
go chickpea Curried man d and mint sala
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
Curried mango, chickpea and mint salad Serves 2 ½ tsp hot chilli powder ¼ tsp ground coriander ½ tsp paprika ½ tsp cumin seeds 2 tsp olive oil 1 tsp honey or maple syrup Juice of ½ a lemon Salt and black pepper 1 x 400g tin of chickpeas, rinsed and drained 1 ripe mango, peeled and sliced 2 tbsp fresh mint, finely chopped 1 tbsp coconut flakes 1 Combine the chilli powder, ground coriander, paprika, cumin seeds, olive oil, honey (or maple syrup) and lemon juice in a screw top glass jar. Shake until well combined and season to taste. 2 Combine the chickpeas, sliced mango, chopped mint and coconut flakes in a large bowl. 3 Drizzle the dressing over the salad just before serving and mix well. Scatter with extra mint and coconut to serve. Per Serving 412kcals, 9g fat (2g saturated), 75.4g carbs, 26.4g sugars, 12g protein, 12.6g fibre, 0.684g sodium
x
MAY 2017
26/04/2017 16:19
make it healthy summer salad
www.easyfood.ie
EF121_112-113_Oh my goodness.indd 113
Easy Food 113
25/04/2017 15:36
Top tip:
aining Any rem for ill keep w e tt re it to vinaigre S . s k e ree we to w o ll up to th a en idge, th ture ra in the fr e p m om te sit at ro inutes for 30 m sing. u before
Tomato, cucumber and red onion salad Serves 4-6
A bit on THE SIDE These seasonal side dishes will add a splash of summer to any main course 114 Easy Food
EF121_114-118_GF Sides.indd 114
2 cucumbers, peeled, deseeded and chopped 4 ripe tomatoes, deseeded and chopped ½ a red onion, thinly sliced Generous handful of fresh basil, chopped For the Italian vinaigrette: 250ml rapeseed oil 4 tbsp white wine vinegar 2 tbsp apple cider vinegar 2 tsp Dijon mustard
1 shallot, very finely chopped 1 garlic clove, crushed 1 tsp honey Âź tsp dried oregano Salt and black pepper 1 Place all of the ingredients for the vinaigrette in a jar with a tight fitting lid and shake to combine (or simply whisk together in a bowl). 2 In a large bowl, combine the cucumbers, tomatoes, red onion and basil. Drizzle over as much of the vinaigrette as desired. Season to taste with extra salt and pepper and serve. Per Serving 209kcals, 19.3g fat (1.5g saturated), 9.4g carbs, 5.2g sugars, 1.7g protein, 1.8g fibre, 0.053g sodium
x
MAY 2017
25/04/2017 15:37
make it healthy gluten-free sides
Baked Parmesan courgette wedges Serves 6-8
120g Parmesan, grated ½ tsp dried basil ½ tsp dried thyme ½ tsp dried oregano ¼ tsp garlic powder Salt and black pepper 6 medium courgettes, quartered lengthwise 2 tbsp olive oil, plus extra for greasing 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Lightly grease a large baking tray with olive oil. 2 In a bowl, combine the Parmesan, basil, thyme, oregano and garlic powder. Add some salt and black pepper. 3 Place the courgette wedges onto the prepared baking tray. Carefully brush the wedges with olive oil and sprinkle with the Parmesan mixture. 4 Place in the oven and bake for 15 minutes. Towards the end, turn the grill on to high and allow to preheat. 5 Place the courgette fingers under the grill for 3-4 minutes until crisp and deep golden brown. Serve immediately. Per Serving 102kcals, 7g fat (2.5g saturated), 5.9g carbs, 2.6g sugars, 6.7g protein, 1.7g fibre, 0.174g sodium
www.easyfood.ie
EF121_114-118_GF Sides.indd 115
Easy Food 115
25/04/2017 15:37