EASY FOOD ISSUE 106
Special feature: ALLERGY-FRIENDLY RECIPES FOR KIDS
• SEASONAL RECIPES FOR MUSHROOMS • CREATIVE PICKLES AND PRESERVES • FRUITY TREATS FOR KIDS • HEALTHY RECIPES WITH TINNED FISH • SWEET AND SAVOURY WAFFLES •
95
SCHOOL TIME!
TRIED & TESTED RECIPES SPEEDY MEALS
• Quick pan sauces • New ideas with chicken • 30-minute dinners
Make-ahead lunches & healthy snacks
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IT'S CURRY NIGHT!
Our ultimate mains and sides
UK £2.90 AUS $3.99 SEPTEMBER 2015
SEPTEMBER 2015
R29.90 (incl. VAT) Other countries R26.23 (excl. VAT)
ROI 33.20
Homemade
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family favourites
SPECIAL GUEST ED ITO
R Baking queen Catherin e Leyden shares expert tips and her best bakes
19/08/2015 13:35
Sear and Stew Slow Cooker
FROM
€49.95 Enjoy freshly cooked meals without being tied to the kitchen with the Sear and Stew Slow Cooker.
Simple Beef Stew • 1kg beef, cubed • 700g carrots, sliced • 2 large onions, chopped • 1.5 ltr beef stock • 3tsp mixed herbs
• 700g potatoes, cubed • 3 large leeks, sliced • 2 garlic cloves, crushed • 3tbsp cornflour • salt and pepper
The Sear and Stew Slow Cooker is now available from Morphy Richards stockists nationwide. For more information like us on Facebook, follow us on Twitter or visit www.dimpco.ie Morphy Richards is Irish owned and part of the Glen Dimplex Group.
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07/08/2015 19/08/2015 16:10 13:36
Easy Food team SPECIAL GUEST EDITOR Catherine Leyden
EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 287 8638 fave recipe: Chicken tikka masala, p.69
Hello readers!
EDITORIAL TEAM Editorial Assistant Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Spicy Asian mushroom linguine, p.28 Contributors Kelly Doolan and Dave Lang DESIGN Lead design Nikki Kennedy fave recipe: One-pan chicken with bacon and white wine sauce, p.59 PHOTOGRAPHY & FOOD STYLING Charisse van Kan, Agnieszka Wypych and some images from Shutterstock.com. PROPS Vintage La Touche Gifts and Greystones Antiques ADVERTISING Sales Manager Stephen Pearson spearson@zahramediagroup.com t: +353 (0)1 287 8631 fave recipe: Southern “fried” chicken ‘n’ slaw, p.82 ADMINISTRATION Production consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Fruity tacos, p.76 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Mongolian beef, p.50
Catherine
I know that the workday can make for busy evenings, especially when the kids are on the go with afterschool activities, and the kitchen seems like the last place you may want to be. I’ve learned though that some simple homemade treats can be exactly the sort of thing that brings a bit of calmness and joy to an otherwise hectic day! There’s nothing like a house warmed by the oven, with delicious smells of home baking wafting from the kitchen. That’s why I’ve included a few of my all-time favourite recipes for tasty baked goodies and some of my top tips for home baking, p. 16. We also have you covered with loads of easy dinner ideas, from 30-minute meals, p.48, to five creative recipes using versatile and inexpensive chicken breasts, p.71. Have some fun with dinner and try one our curry night recipes, p.64 – I can guarantee you’ll be amazed at how much flavour you can get from a range of basic ingredients. School is back in session, so that means little eaters are going to need fresh ideas for the lunchbox. Take a look at our make-ahead school lunches, p.90, or healthy recipes that are safe for children with allergies, p.108. We’re still at the tail end of summer, so we’ve included some great ways for making the most of seasonal produce in easy preserves, p.30. For something sweet, have a look at our fruity treats, p.76 – there’s almost no nicer way to use up summer fruits! This is such a busy time of year, and we want to help take some of the stress out of your day by sharing quick-fix recipes so that you can have something delicious and homemade every day. Read through, fire up those ovens, and I’m sure you’ll find a few things you’ll love!
Easy Food is published by Zahra Media Group Ltd ISSN 1649-4253 M E D I A
Welcome to the September issue of Easy Food! I’m delighted to be the guest editor of this edition, as it’s all about family cooking and my forte, home baking – making delicious, comforting bakes and treats everyone can enjoy.
G R O U P
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General enquiries: Email us at editor@easyfood.ie or write to Easy Food, Zahra Media Group, 1st Floor, Zoe House, Hillside Road, Greystones, Co. Wicklow.
Join us on:
Easy Food 3
18/08/2015 16:55
Cheesy mushroom crêpes
27
93
80
Raspberry crème puff (raspberry religieuse)
contents Mini burgers with vegetable couscous
brain booster Indianfondue feast
61
76
64
Creamy mustard pork chops
Fruity tacos
4 Easy Food
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SEPTEMBER 2015
19/08/2015 16:43
Regulars 08 Your say Your comments, photos and questions
10 Food bites News and fun products from the wonderful world of food
14 Competitions Exciting things for you to win!
16 Baking with the best Guest editor Catherine Leyden shares some home baking recipes and tips
22 Cook the cover
What’s in season? 26 Mad for mushrooms Enjoy the best of autumn produce with these marvellous mushroom recipes
30 Can it Our favourite preserves ensure that glut of summer produce won’t go to waste
Larder luck 36 Lunching light Try these handy, wholesome lunches for a perfect midday boost!
40 Everyday inspirations Make the most of mealtimes by getting creative with handy freezer favourites
42 Simply sensational
64 Currying favour Spice things up in the kitchen with a sumptuous homemade Indian feast
71 5 ways with chicken fillets
Cooking for fun
to please everyone at the dinner table
80 Challenge yourself Test your culinary prowess with this elegant dessert
81 Reader recipe This month’s star reader shares his favourite Italian recipe
82 In the mancave Get stuck into this delicious southern “fried” chicken with homemade slaw
84 Pick a side Are you a sweet waffle traditionalist or could a savoury version convert you?
86 Treat yourself
Kids’ kitchen 90 Make-ahead lunchboxes Save times with these handy ideas
96 A bit of bento
98 Ethnic eating Our Home Ec expert discusses Ireland’s burgeoning love for foreign foods
101 Easy juniors These are the easiest-ever sausage rolls!
48 Weekly menu planner
104 15 ways with tinned fish
Keep it simple, keep it quick these
Cheap and healthy meals made from
30-minute midweek meals
these storecupboard staples
108 Free-from favourites
A rich, flavoursome pan sauce is an easy
We’ve cut out the main allergens from
way to add a touch of luxury
these child-approved recipes
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Tortilla soup
alone with this sweet rhubarb sauce
Make it healthy!
www.easyfood.ie
74
Make the most of those rare moments
What’s for dinner?
58 You saucy thing
56
Seasonal fruit makes a tasty treat
Home-Cook Hero winner Fiona Uyema!
These simple gluten-free meals are sure
Banana split milkshake
76 Feeling fruity
Have fun with this bento box from
45 Gluten be gone
an expert in the kitchen
how versatile chicken can be
impressive, flavoursome dinner ideas
The inside scoop on cast-iron cookware
120 All the knowledge you need to become
These tasty midweek meals show just
Versatile chicken is perfect for these
44 Cooking with “C”
From our kitchen to yours
Per Serving 312kcals, 7.1g fat (3.9g saturated), 57g carbs, 37.9g sugars, 5.9g protein, 0.7g fibre, 0.07g sodium
x Readers! Please take note that the nutritional information that appears underneath each recipe is only for one serving. The key for the buttons is in our recipe index on page 98. All Euro/GBP prices are converted at the time of going to print. Prices may vary.
Easy Food 5
19/08/2015 16:53
g n i k Ba WITH
THE BEST
Catherine Leyden keeps the spirit of home baking alive with her favourite recipes and tips
16 Easy Food
EF106_16-21_Catherine Leyden.indd 16
SEPTEMBER 2015
20/08/2015 09:36
guest editor Catherine Leyden
C
atherine Leyden has been the face of baking in Ireland for nearly 40 years, since she first started with Odlums as a home economist and cookery advisor. She is now the brand ambassador for the well-loved Irish baking label, tackling everything from consumers’ baking dilemmas to devising new products and recipes. She began appearing on Ireland AM over 10 years ago, where her fuss-free, hands-on style made her an instant hit with home bakers across the country. From watching her mother and granny, Catherine developed a love early on for baking, and pursued this even further while studying home economics in college. It’s been a long career for Catherine at the oven door, and she hopes that by making baking accessible and rewarding for those that watch her on TV and write to her at Odlums, that the tradition of home baking will stay strong and continue to evolve for generations.
When did you first realise you loved to bake? I can recall loving baking since I was ‘knee-high to a grass-hopper’, standing on a chair at the kitchen table with my mother. I loved baking with my granny and my mother and, since I’m the eldest of 10, I carried that tradition on for my siblings as we grew older. It has always been a huge passion of mine and, believe it or not, it’s still a passion. How do you adapt your baking for the different times of year? I like to use ingredients that are seasonal – they tend to be a better quality product, bursting with flavour and often less expensive. It also depends on the time of year; obviously at Christmas I’ll be making Christmas cakes, mince pies and plum puddings, and a traditional Simnel cake at Easter. I’ve noticed though that, year-round, novelty cakes are becoming more and more popular. I’ve been asked to make cakes in the shape of boats, guitars – you name it. But really it’s just a good Madeira cake that can be sliced and shaped, and then decorated! What do you find is the main difference between baking and cooking? In my opinion, baking needs a little more accuracy than cooking. Ingredients must always be weighed; otherwise even the best of recipes can go wrong. I do love cooking savoury meals as well, but I find after spending so much time baking I tend to just go for five-ingredient meals and quick-fix pastas, that sort of thing. Unlike cooking, it can be difficult to tell if you’re on the right track when baking unless you know the recipe well, but as with many things, practice makes perfect! What are your top five most-used recipes? Traditional Irish brown soda bread, light fluffy scones, a fresh cream and fruit sandwich, the classic apple tart and ever-popular buns! www.easyfood.ie
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What tips would you give to someone who is not a confident baker, or just starting out baking for the first time? Follow the recipe to the letter of the law and ensure you have read it through. Make sure the ingredients are weighed correctly, using either metric or imperial, and stick to one form of measurement in a recipe – don't weigh half of the ingredients using imperial measures and the other half in metric. Don’t forget to always ensure the oven is pre-heated. Buns and bread are the best recipes to start with as a novice baker, and then graduate to something a bit more complicated like scones. Have you ever had a baking disaster? Many years ago, I remember making a Dundee Cake and the fruit sank! I actually made it five times before I realised that the caster sugar I was using was too fine! Is there anything you think is better shopbought, or not worth making at home? I prefer to do all my own home baking; however, the only shop-bought item I would recommend would be filo pastry. You’d nearly need professional equipment to make pastry that thin at home! I also buy flaky pastry from the shop, but always make my own shortcrust as that tastes better homemade. What are your favourite ingredients or types of foods to experiment with? Like most people, chocolate is a firm favourite! I also like to experiment with ingredients for special dietary needs, such as spelt flour, gluten-free flour, dairy-free ingredients, etc. I would love to spend a good chunk of time experimenting with these; we’ve come a long way with the amount of products available, but there’s still some work to be done.
What misconceptions do you think people have regarding home baking? Some may consider home baking a chore, but when organised with ingredients to hand, it really isn’t. Many agree it’s therapeutic! People sometimes tell me they hate cleaning up after baking, but you’d have to clean off a chopping board if you were prepping garlic or onions, and those smells are actually a lot more difficult to clear out than flour and butter! Aside from following the recipe, what other factors must you take into account before starting to bake? For someone starting to bake, I recommend they have basic equipment like weighing scales, an electric hand-mixer and a selection of good quality baking tins. Also, it's important to be familiar with your oven. Ovens vary so much and so many these days have been made to cook hot and fast so that meals can be ready more quickly. Unfortunately, this isn't always a good thing with baking, especially with recipes like fruit cake that need to cook low and slow. Most importantly, you just need to have the desire to get great results from your home baking and have fun!
Recipes of courtesy baking o For m re Odlums. it ideas, vis m lu s.ie. www.od
Easy Food 17
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18 Easy Food
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SEPTEMBER 2015
20/08/2015 09:37
guest editor Catherine Leyden
Catherine says: “This cake will really put you in a spin! It’s juicy and absolutely ideal for dessert, and works well as a birthday cake.”
Pineapple upside-down cake Serves 8-10 150g margarine, at room temperature 25g brown sugar 1 x 220g tin of sliced pineapple Glacé cherries Whole walnuts (optional) 175g self-raising flour 125g caster sugar 2 eggs 2 tbsp juice from tinned pineapple Pinch of salt 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5 and grease a 2-pint casserole dish with 25g of the margarine. Sprinkle in the brown sugar. 2 Arrange the pineapple rings in the base, and half-rings along the sides. Decorate with the cherries and walnuts (if using). 3 Combine the flour, caster sugar, eggs, pineapple juice, salt and remaining margarine in a mixing bowl. Beat until smooth and creamy, then pour into the prepared dish. 4 Bake for 25-30 minutes until a skewer inserted into the centre comes out clean. Leave to cool slightly, then invert onto a serving dish before slicing.
Per Serving 253kcals, 13.1g fat (2.3g saturated), 31.8g carbs, 17.5g sugars, 3.2g protein, 0.8g fibre, 0.17g sodium
Catherine says: “Of course we need something that packs some punch! This bread is perfect with just a bit of Irish butter due to its amazing strong flavour.”
Guinness brown bread Makes 1 loaf 50g margarine 1 tbsp treacle 450g coarse wholemeal flour 2 level tsp bicarbonate of soda 25g pinhead oatmeal 4 tbsp Demerara sugar 100g walnuts, chopped (optional) 400ml Guinness www.easyfood.ie
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1 Preheat the oven to 190°C/170˚C fan/gas mark 5 and lightly grease a standard 900g loaf tin. 2 Melt the margarine and treacle in a saucepan over a low heat. 3 In a large mixing bowl, combine the flour, bicarbonate of soda, oatmeal, sugar and walnuts, if using. 4 When the margarine has melted, add the Guinness and stir to combine. 5 Add the liquid ingredients to the dry mixture, stirring until well mixed.
6 Transfer to the tin and bake for 40-50 minutes until the bread has risen and sounds hollow when tapped underneath. 7 Wrap in a clean tea towel and leave to cool slightly before slicing.
Per Serving 349kcals, 13.5g fat (1.2g saturated), 43.7g carbs, 6.4g sugars, 10.2g protein, 7.3g fibre, 0.39g sodium
Easy Food 19
20/08/2015 09:37
r o f d a MMushrooms
Enjoy the best of autumn produce with these marvellous mushroom recipes
ifferent rooms have d h us m nt re fe Dif the button ; break from es il of pr ur cini), flavo tnut, cep (por iitake. es ch y tr nd a er or sh anterelle, oyst Portobello, ch
26 Easy Food
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SEPTEMBER 2015
19/08/2015 13:45
what's in season? mushrooms
Healthy mushroom soup Serves 4
1 tsp olive oil Large knob of butter 1 onion, chopped 2 garlic cloves, crushed 1 bay leaf ½ tsp dried thyme 10-12 black peppercorns 1 potato, peeled and chopped 300g chestnut mushrooms, cleaned and chopped 240ml vegetable stock 240ml milk Salt and black pepper
ms lo■vTaerr:agon o o r h s u M yme ■ Parsley d meat
Th Re Butter ■ ions ■ Leeks ■ m On a ■ re ic c rl r a G sou Cream, aiche fr e m and crè k pepper Blac e Eggs ■ ■ Chees Chicken juice Lemon
To serve: 4 tbsp crème fraîche Fresh parsley, chopped 1 Heat the olive oil and butter in a large pot over a medium heat. Add the onion and cook for 6-7 minutes until soft and translucent. Add the garlic, bay leaf, thyme and peppercorns, stir together and cook for one minute. 2 Add the potatoes, mushrooms and stock. Stir everything together and bring to the boil. Reduce the heat to low, place the lid on the pot and simmer for 20 minutes. 3 Remove the bay leaf and blend the rest until smooth using a stick blender or in the bowl of a food processor. 4 If using a food processor, return the soup to the pan. Place it back over the heat and bring to a boil. Add the milk and adjust the seasoning. 5 Ladle the soup into serving bowls and add a swirl of crème fraîche and chopped parsley. Per Serving 166kcals, 9.7g fat (5.2g saturated), 16.5g carbs, 4.7g sugars, 5.3g protein, 3g fibre, 0.306g sodium
Cheesy mushroom crêpes Makes about 10
For the batter: 2 large eggs 180ml milk 120ml water 125g flour 3 tbsp butter, melted, plus extra for cooking For the filling: ½ tbsp oil Knob of butter 1 small onion, chopped 250g mushrooms, chopped www.easyfood.ie
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Salt and black pepper 100g Gruyère, grated 1 In a blender, combine all of the batter ingredients and pulse for 10 seconds. 2 Melt a large knob of butter in a small non-stick pan over a medium heat. Ladle roughly two tablespoons of batter into the centre of the pan and swirl to spread it evenly around the pan. Cook for 30-40 seconds, then flip the crêpe. 3 Cook for another 15 seconds, then remove to a cutting board and keep warm. 4 Heat the oil and butter in the pan, then cook the onions for five minutes. 5 Add the mushrooms, season well and cook
for another five minutes. Transfer to a plate and keep warm. 6 Heat a bit more butter in the pan. Place a crêpe into the pan and add some of the mushroom filling and one tablespoon of grated Gruyère onto one half. 7 Flip the other side of the crêpe over the filling and leave it to heat through for 30 seconds. 8 Flip the crêpe and heat for another 30 seconds before serving.
Per crêpe: 96kcals, 6.7g fat (3.6g saturated), 6g carbs, 0.9g sugars, 3.5g protein, 0g fibre, 0.056g sodium
Easy Food 27
19/08/2015 13:45
Can it
Our favourite recipes for preserves make sure that glut of summer produce won’t go to waste
Sterilising jars
any jars for It’s necessary to first sterilise ss jars on a gla n clea ce preserves. Just pla they’re hot. The baking tray in a low oven until the preserves, add you n jars must be warm whe to the top so air and make sure you fill nearly can’t get in. 30 Easy Food
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SEPTEMBER 2015
19/08/2015 13:50
what's in season? preserves
Rhubarb curd Makes 2 jars
120g honey 2 eggs 300g rhubarb, roughly chopped 1 tbsp lemon juice 60ml water 2 tsp vanilla extract 60g butter, cubed 1 Whisk the honey and eggs in a mixing bowl until combined and set aside. 2 Combine the rhubarb, lemon juice, water and vanilla in a saucepan and bring to the boil. Reduce the heat and simmer for 5-7 minutes until the rhubarb is very soft. 3 Slowly pour the hot rhubarb mixture into the honey and egg, whisking until combined. 4 Return the mixture to the saucepan and cook over a medium-low heat, stirring constantly, for 8-10 minutes until it is thick and can coat the back of a spoon. 5 Remove from the heat and stir in the butter. Transfer to a blender and purĂŠe until smooth. 6 Pour into sterilised jars and refrigerate for up to two weeks. Per Serving 56kcals, 3.7g fat (2.1g saturated), 5.2g carbs, 4.5g sugars, 0.9g protein, 0g fibre, 0.03g sodium
Crunchy courgette pickle Makes 4 jars
500g courgettes, very thinly sliced 1 small red onion, thinly sliced 2 tbsp salt 500ml cider vinegar 140g caster sugar 1 tsp mustard powder 1 tsp mustard seeds ½ dried chilli flakes, crumbled 1 tsp ground turmeric 1 Place the courgettes and onion in a bowl and sprinkle over the salt. Cover with cold water and refrigerate for one hour. 2 Drain thoroughly and pat dry using kitchen paper. 3 Combine the rest of the ingredients in a small saucepan and bring to a boil, stirring until the sugar dissolves. Remove from the heat. 4 Stir in the courgettes and onion. Transfer to sterilised jars and keep, refrigerated, for up to two months.
Top oTliinpis a
A mand tool for perfect , very thin creating f o s e c even sli e and courgett io n o n.
Per Serving 24kcals, 0.1g fat (0g saturated), 5.4g carbs, 4.8g sugars, 0.3g protein, 0g fibre, 0.04g sodium
x www.easyfood.ie
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Easy Food 31
19/08/2015 13:51
Raspberry redcurrant jam Makes 2 medium-sized jars 450g redcurrants 40ml water 250g raspberries 300g caster sugar 1 Combine the redcurrants and water in a saucepan. Cover with a lid and bring to a boil, stirring occasionally, until the redcurrants have burst. 2 Press the mixture through a sieve, discarding any seeds or skins. Return the strained purĂŠe to the saucepan over a low heat. 3 Gently stir in the raspberries and sugar until combined. Bring to a boil, stirring until the sugar dissolves. 4 Boil rapidly for about 20 minutes, or until the mixture is thick, skimming any white froth off the top. To test if the jam is ready, place a small bit onto a plate that has been in the freezer and refrigerate for two minutes. Push the chilled dollop of jam; if it wrinkles but mostly holds its shape, the jam is ready. 5 Transfer to sterilised jars. The jam will keep for up to three months.
From our guest editor: "This jam would be delicious smothered on a light, fluffy, buttery scone!�
Per Serving46kcals, 0.1g fat (0g saturated), 10.9g carbs, 9.7g sugars, 1.1g protein, 0.7g fibre, 0g sodium
x 32 Easy Food
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SEPTEMBER 2015
19/08/2015 13:53
what's in season? preserves
Tomato chilli relish Makes 4 jars
1.5kg tomatoes, peeled and chopped 4 onions, finely chopped 100g salt 500ml malt vinegar 500g brown sugar 1 tsp chilli powder 2 tbsp plain flour 1 tbsp curry powder 1 tbsp mustard powder 1 Place the tomatoes and onion in a bowl and cover with the salt. Leave to stand overnight at room temperature. 2 Drain any liquid the next day and place the tomato mixture into a saucepan with half of the vinegar. Bring to a boil, then reduce the heat and simmer for 40-45 minutes. 3 Add the brown sugar and chilli powder and continue to simmer, stirring occasionally, for one hour. 4 Mix the flour, curry powder and mustard powder with the remaining vinegar, then stir into the pan. Cook for three more minutes until thickened, then transfer to sterilised jars and keep for up to three months. Per Serving 81kcals, 0.2g fat (0g saturated), 19.3g carbs, 17.1g sugars, 0.8g protein, 1g fibre, 1.2g sodium
x
www.easyfood.ie
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Easy Food 33
19/08/2015 13:53
Lunching
light
Try these handy and wholesome lunches for a perfect midday boost!
Brought to you by
36 Easy Food
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SEPTEMBER 2015
19/08/2015 14:50
larder luck healthy lunches
Easy Food RECOMMENDS
Whip up a wholesome, filling meal in no time with Greene Farm’s quality range of packaged meats. All of Greene Farm’s offerings are made with 100% natural ingredients in Co. Westmeath. Why not try the newest additions to their product range – torn Moroccan Spiced Chicken Breast and Garlic & Rosemary Roast Chicken Breast. They’re packed with natural flavours and spices to add a kick to your cooking!
Moroccan chicken couscous Serves 2
Garlic and rosemary superfood salad Serves 4
120g couscous, cooked according to the package instructions 60g peas 1 red pepper, deseeded and chopped ½ red onion, chopped 2 spring onions, finely sliced 1 tbsp fresh parsley, chopped 1 tbsp fresh mint, chopped 1 x 140g of Greene Farm Torn Moroccan Spiced Chicken Breast For the dressing: 30ml extra-virgin olive oil Zest and juice of 1 lemon 2 garlic cloves, crushed Salt and pepper 1 Whisk together the ingredients for the dressing and set aside. 2 Combine all of the other ingredients for the salad in a large bowl, folding through the chicken. 3 Add the dressing and toss to coat. Per Serving 527kcals, 17.5g fat (2.1g saturated), 59.4g carbs, 5.8g sugars, 33.3g protein, 7.1g fibre, 0.09g sodium
½ a head of broccoli, cut into florets 120g frozen peas 250g ready-to-eat quinoa ½ a cucumber, sliced into batons 100g Feta 3 tbsp pumpkin seeds ½ a ripe avocado, chopped Zest and juice of 1 lemon 1 x 140g pack of Greene Farm Garlic & Rosemary Torn Roast Chicken Breast 1 small handful of parsley, chopped 2 tbsp olive oil 1 Bring a pot of salted water to the boil and blanch the broccoli and peas for two minutes. Drain and rinse under cool running water. 2 Place into a large mixing bowl and add the next six ingredients. Stir to combine. 3 Fold in the chicken. Top with the parsley and olive oil to serve. Per Serving 537kcals, 25.4g fat (6.8g saturated), 51.8g carbs, 3.7g sugars, 28.2g protein, 8.8g fibre, 0.36g sodium
althy your favourite he You can enter ower atural Protein P meal into the N rm red by Greene Fa category, sponso ero H ar’s Home-Cook Foods, in this ye to enter. Awards! See p.23
O K HER S 2015 E- COO AWARD HOM
Turkey salad wrap Serves 2 2 tbsp mayonnaise 2 tortilla wraps A handful of fresh rocket ½ a red pepper, deseeded and sliced ¼ cucumber, sliced 1 x 140g pack of Greene Farm Torn Roast Turkey Breast 1 small ripe vine tomato, sliced Salt and black pepper 1 Spread the mayonnaise over both of the wraps, then arrange the rest of the ingredients down the centres. 2 Wrap up tightly and slice each wrap in half. Per Serving 251kcals, 8.5g fat (0.9g saturated), 19.5g carbs, 4.4g sugars, 25.5g protein, 3.1g fibre, 0.21g sodium
x www.easyfood.ie
EF106_36-38_Green farm.indd 37
Easy Food 37
19/08/2015 14:50
on with
In associati
E E MOR C R E AT
Easy Food RECOMMENDS
Greene Farm are committed to providing you the finest quality foods! They source only the very best 100% natural ingredients, creating ranges they are all incredibly proud of. Not only are the meats ideal for on-the-go sandwiches and snacks, they are perfect for adding to pastas, stir-fries, salads or bakes.
Chicken noodle soup Serves 4-6 2.5l chicken stock 2 carrots, peeled and chopped 2 celery stalks, chopped ½ onion, chopped 1 leek, chopped 1 tbsp thyme leaves, chopped Salt and black pepper 80g fusilli pasta 1 x 140g pack of Greene Farm Torn Roast Chicken Breast A handful of fresh parsley, chopped 1 Bring the stock to a simmer in a large saucepan over a medium-high heat. Add the carrots, celery, onion, leek and thyme. Season well. 2 Return to a simmer, then reduce the heat and 38 Easy Food
EF106_36-38_Green farm.indd 38
cook for 20 minutes or until the vegetables are just tender. 3 Meanwhile, bring a saucepan of salted water to the boil and cook the fusilli for 8-9 minutes, until tender but still slightly undercooked. Drain and set aside. 4 When the vegetables are ready, stir in the pasta and chicken to heat through. Season to taste and serve hot topped with fresh parsley. Per Serving 126kcals, 2.1g fat (0g saturated), 16.6g carbs, 3.6g sugars, 11g protein, 1.7g fibre, 1.4g sodium
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Zest and juice of 2 lemons 1 x 140g pack of Greene Farm Torn Roast Chicken Breast ½ a cucumber, peeled and chopped 2 large handfuls of mixed salad leaves 1 small bunch of basil, chopped 1 Whisk together the yoghurt, mayonnaise, lemon zest and juice. Add the chicken and cucumber and toss to combine. 2 Serve on a bed of mixed salad leaves with the basil sprinkled over.
Alfresco chicken salad Serves 2
Per Serving 201kcals, 8g fat (1.1g saturated), 8.6g carbs, 2.9g sugars, 24.3g protein, 0g fibre, 0.2g sodium
2 tbsp natural yoghurt 2 tbsp mayonnaise SEPTEMBER 2015
19/08/2015 14:54
100 yea rs of in novation
To celebrate 100 years of innovation we have launched a vintage styled glass bowl and a range of deeper, ergonomic Optimum roasters - both perfect for baking or serving. Also look out for our limited edition centenary jug. Find yours at stockists nationwide.
Vintage bowl collector edition
Centenary jug collector edition
Pyrex is a trademark of Corning Incorporated used under license by International Cookware.
Optimum roaster
#pyrex100 For more details visit www.pyrexuk.com
EF106_39_Pyrex_AD.indd 39
19/08/2015 14:26
y a d y r e v E inspirations Make the most of mealtimes by getting creative with handy freezer favourites
O K HER S 2015 E- COO AWARD HOM
Brought to you by
40 Easy Food
EF106_40-41_Birds Eye.indd 40
In association
with
E E MOR C R E AT
r of proud sponso e th is e y E Birds category Inspirations y a d ry ve E the Hero Home-Cook of the 2015 p.23 to enter. Awards! See
SEPTEMBER 2015
19/08/2015 15:04
larder luck family meals
Sweet and sour chicken stir fry
Cod spring rolls with soy dipping sauce
Serves 4
Makes 8
24 Birds Eye Crispy Chicken Dippers 1 tbsp sesame oil 2 red onions, chopped into chunks 1 green and 1 yellow pepper, deseeded and chopped into strips 1 red chilli, deseeded and sliced 5cm piece of fresh ginger, grated 4 garlic cloves, crushed 2 tsp Chinese five spice 2 tsp cornflour, mixed with 2 tsp water 4 tbsp soy sauce 1 x 435g tin of pineapple chunks in juice 3 tbsp balsamic vinegar
3cm piece of ginger, grated 1 tsp Chinese five spice 100ml soy sauce 2 garlic cloves, crushed 100g beansprouts 8 sheets filo pastry 100g carrots, peeled and grated 100g spring onions, finely sliced 60g Birds Eye Petits Pois, blanched in boiling water for 30 seconds 8 Birds Eye Cod Fish Fingers, grilled until lightly golden 1 egg, beaten Sesame seeds, for sprinkling (optional) 2½ tbsp rice vinegar Pinch of sugar 1 tsp sesame oil
To serve: Basmati rice Fresh coriander, chopped 1 Preheat the oven to 210˚C/190˚C fan/gas mark 7 and bake the Chicken Dippers according to the package instructions. 2 Heat the oil in a large pan or wok and cook the onions, peppers and chilli for two minutes. Add the ginger, garlic and five spice and cook for one minute until fragrant. 3 Add the cornflour mix and soy sauce and cook for 30 seconds, then add the pineapple with its juice and the vinegar. 4 Cook for 3-4 minutes until thickened. 5 Add the cooked Dippers and toss to coat. Serve with rice and chopped coriander.
1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. 2 Whisk together the ginger, five spice, two tablespoons of soy sauce and half of the garlic. Add the beansprots and toss to combine. 3 Lay a filo sheet on a board with a corner pointing towards you. Add some of the beansprout mix, carrots, spring onions and Petits Pois toward the corner. Top with a cooked Cod Fish Finger. 4 Brush the pastry edges with the egg. Fold the bottom corner and sides over the filling. Roll the whole parcel away from you, wrapping tightly. Brush with beaten egg to seal and place seam-side down on a baking tray. Repeat to fill the tray. 5 Brush with more egg and sprinkle with seeds. 6 Bake for 20-25 minutes until golden. 7 Whisk together the remaining ingredients to make a dipping sauce and serve with the rolls.
Per Serving 411kcals, 17.1g fat (2.4g saturated), 49.2g carbs, 14.8g sugars, 18g protein, 4.9g fibre, 1.929g sodium
Per Serving 259kcals, 5.1g fat (0.2g saturated), 42.1g carbs, 3.4g sugars, 10.7g protein, 3g fibre, 1.082g sodium
x www.easyfood.ie
EF106_40-41_Birds Eye.indd 41
Easy Food
RECOMMENDS
Get inspired and create new favourite recipes to enter in the Birds Eye 'Everyday Inspirations' category of the 2015 Easy Food Home-Cook Hero Awards. We've included some ideas here to get you started, and if you need some more inspiration check out www.BirdsEye.ie
Cheesy ham and leek waffle gratin Serves 4-6 15 Birds Eye Potato Waffles 130g butter 1 small leek, washed and chopped 4 tbsp plain flour 720ml milk 220g Gruyère, grated, plus 30g extra to top 2 handfuls of cooked ham, shredded 1 Preheat the oven to 220˚C/200˚C fan/gas mark 7. Place the Waffles on a tray and bake for 15 minutes until crisp. Remove and set aside. Reduce the oven temperature to 190˚C/170˚C fan/gas mark 5. 2 Melt the butter in a saucepan and cook the leeks for 5-6 minutes until soft. Stir in the flour. 3 Gradually add the milk, stirring constantly until the mixture thickens. Stir in the Gruyère until melted. 4 Layer five Potato Waffles in a greased baking dish, trimming to fit as necessary. 5 Pour over half of the cheese sauce. Scatter with half of the ham and top with five more Waffles, trimming if needed. Repeat these layers, then finish with the extra Gruyère and bake for 25 minutes until bubbly. Per Serving 602kcals, 42.9g fat (21.8g saturated), 33.1g carbs, 7g sugars, 21.1g protein, 2.1g fibre, 0.435g sodium
x Easy Food 41
19/08/2015 15:03
SaucyTHING YOU
A rich, flavoursome pan sauce is a quick and easy way to add a touch of luxury to a midweek meal
58 Easy Food
EF106_58-62_One-Pan Meals.indd 58
SEPTEMBER 2015
19/08/2015 15:51
what's for dinner? pan sauces
One-pan chicken with bacon and white wine sauce Serves 8 3 streaky bacon rashers, chopped 65g plain flour Salt and black pepper 2 tsp herbes de Provence 8 chicken thighs with skin 1-2 tbsp olive oil 2 shallots, thinly sliced 120ml white wine 240ml chicken stock Fresh parsley, chopped Juice of ½ a lemon To serve: Crusty bread 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Heat a large ovenproof casserole or cast iron pan over a medium-high heat. Cook the bacon for 5-6 minutes, stirring occasionally. Remove from the pan with a slotted spoon and set aside, leaving the hot bacon grease in the pan (turn down the heat while prepping the chicken). 2 Mix the flour with salt, pepper and the herbes de Provence. Dredge each piece of chicken in the flour mixture and transfer to the hot pan. Brown the chicken for 2-3 minutes on each side until golden. Remove and set aside. 3 Add the olive oil and shallots to the pan over a medium heat. Cook for 8-10 minutes until softened, fragrant and golden brown. Add the wine slowly, using a wooden spoon to scrape the sticky bits off the bottom of the pan. Add the stock and simmer over a medium-high heat for 6-8 minutes until reduced. 4 Add the chicken and bacon back to the pan and bake in the oven for 40 minutes, basting with the pan sauce every 10-15 minutes, until the skin is crispy and the chicken is fully cooked. Use a spoon to skim any oil off the top of the sauce. Divide between serving dishes, scatter with chopped parsley and squeeze over some lemon juice. Serve with crusty bread for dipping in the sauce. Per Serving 649kcals, 29.2g fat (7.6g saturated), 14.8g carbs, 0.7g sugars, 72.3g protein, 1.1g fibre, 0.741
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Quick lamb chops with balsamic red wine gravy Serves 2 8 shallots, peeled and quartered 4 lamb chops Salt and black pepper www.easyfood.ie
EF106_58-62_One-Pan Meals.indd 59
25g butter 1 sprig of fresh rosemary, leaves picked and chopped 60ml balsamic vinegar 175ml red wine 150ml chicken stock To serve: Mashed potato Green vegetables 1 Cook the shallots in a pan of simmering water for 2-3 minutes, then drain and set aside. 2 Season the lamb chops with salt and black pepper. Heat half of the butter in a pan until sizzling, then cook the chops for three minutes on each side or until done to your liking.
3 Remove the chops to a plate and cover with tin foil to rest. Meanwhile, add the remaining butter to the same pan and cook the shallots until they begin to brown. Add the rosemary and balsamic vinegar and bubble for a few minutes, scraping the sticky bits off the bottom of the pan with a wooden spoon. 4 Add the red wine and reduce for 4-5 minutes until the sauce is thick and sticky, then add the chicken stock and simmer for 2-3 minutes. 5 Spoon the shallots and sauce over the lamb chops and serve immediately with mash and green vegetables. Per Serving 649kcals, 29.2g fat (7.6g saturated), 14.8g carbs, 0.7g sugars, 72.3g protein, 1.1g fibre, 0.741g sodium
Easy Food 59
19/08/2015 15:52
g n i y r r u C favour Spice things up in the kitchen with a sumptuous homemade Indian feast
64 Easy Food
EF106_64-69_Curry Night.indd 64
SEPTEMBER 2015
19/08/2015 16:30
what's for dinner? curry night
www.easyfood.ie
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Easy Food 65
19/08/2015 16:31
Indian rice
Cool cucumber raita Mango chutney
Garlic butter naan 66 Easy Food
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SEPTEMBER 2015
19/08/2015 16:33
what's for dinner? curry night
Garlic butter naan Makes 8
For the garlic butter: 100g butter, softened 2 garlic cloves, crushed 2 tbsp parsley, chopped For the naan: 1 x 7g sachet of active dry yeast 1 tsp sugar 150ml warm water 300g strong white bread flour, plus extra to dust 1 tsp salt 5 tbsp natural yoghurt 2 tbsp melted butter or ghee A little vegetable oil, to grease 1 In a bowl, combine the garlic butter ingredients and mix together with a fork until well combined. Set aside. 2 Put the yeast, sugar and two tablespoons of the warm water in a bowl and stir well. Leave for 4-5 minutes until it begins to froth. 3 Place the flour and salt into a large mixing bowl and stir to combine. Stir the yoghurt into the yeast mixture. Make a well in the middle of the flour and pour in the yoghurt mixture with the melted butter. Mix well, then gradually stir in the remaining water to make a soft, sticky mixture. 4 Tip the dough out onto a lightly floured surface and knead for 5-7 minutes until smooth and a little less sticky, then place in a large, lightly oiled bowl and turn to coat. Cover with a clean tea towel and leave in a warm, draught-free place for around 90-100 minutes until doubled in size. 5 Tip the dough back out on to the lightly floured surface and knead the air out, then divide into eight equal balls. 6 Heat a non-stick frying pan over a very high heat and turn the oven on to a low setting. 7 Flatten one of the balls and roll it into a flat circle, slightly thicker around the edges. Stretch it slightly into a teardrop shape, then place it in the hot pan. When it begins to bubble, flip it over and cook until the other side is browned in patches. Turn it back over and cook for 1-2 minutes until there are no doughy parts remaining. 8 Brush the naan with melted garlic butter and place in the oven to keep warm while you make the other breads.
Per Serving 253kcals, 13.9g fat (8.5g saturated), 27.4g carbs, 1.5g sugars, 5.5g protein, 1.3g fibre, 0.388g sodium
www.easyfood.ie
EF106_64-69_Curry Night.indd 67
Indian rice Serves 4
300g long-grain rice, preferably Basmati 1.9l water 2 tsp salt 2 cloves 3 tbsp vegetable oil ½ tsp mustard seeds ¼ tsp turmeric ½ tsp cumin seeds Pinch of ground cinnamon ¼ tsp chilli flakes 1 onion, chopped 3 garlic cloves, crushed To garnish: Crispy fried onions 1 Place the rice in a sieve and rinse under cool running water until the water runs clear. Soak the rice in cool water for 30 minutes, then drain. 2 In a large pot, bring the water to a boil. Add the salt, rice and cloves. Stir together and simmer for five minutes or until cooked. 3 Transfer the rice into a colander and rinse with cold water. Remove the cloves and discard. Set the rice aside to drain. 4 Heat the oil in a large pan over a mediumhigh heat. Add the mustard, turmeric, cumin seeds, cinnamon and chilli flakes. Cook for 30-40 seconds until the mustard seeds start popping, then add the onion. Cook for 6-7 minutes until the onion begins to brown. 5 Add the garlic and cook for another two minutes. Add the rice and mix well. Cook for another 3-4 minutes, stirring often. Garnish with crispy fried onions and serve.
½ tsp mustard seeds, whole Pinch of dried chilli flakes 1 In a large pot over a high heat, combine the sugar and vinegar and bring to a boil, stirring until the sugar has dissolved. 2 Add all the remaining ingredients and simmer, uncovered, for 50-60 minutes until syrupy and slightly thickened, stirring occasionally. 3 Transfer the chutney to a bowl and serve with a curry. Per Serving 106kcals, 0.2g fat (0g saturated), 26.7g carbs, 24.9g sugars, 0.4g protein, 0.9g fibre, 0.002g sodium
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Cool cucumber raita Serves 4-6
280g plain Greek yoghurt 2 tbsp fresh coriander, finely chopped 1 tbsp mint, finely chopped Zest and juice of of 1 lemon ½ tsp ground cumin 1 cucumber, peeled, halved lengthwise, deseeded and finely chopped Salt and black pepper 1 In a medium bowl, combine all of the ingredients. 2 Stir to blend and season to taste with salt and black pepper. Per Serving 54kcals, 3g fat (1.9g saturated), 5.1g carbs, 4g sugars, 2.3g protein, 0g fibre, 0.033g sodium
Per Serving 382kcals, 10.9g fat (2.1g saturated), 63.7g carbs, 1.3g sugars, 6g protein, 1.8g fibre, 1.169g sodium
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Mango chutney Serves 4-6
100g sugar 60ml distilled white vinegar 1 large mango, peeled and cut into 1cm pieces ¼ onion, chopped 15g golden raisins ½ tbsp onion seeds 10g crystallised ginger, finely chopped 1 garlic clove, crushed
Easy Food 67
19/08/2015 16:34
Raspberry cream puff (raspberry religieuse)
e g n e l l a h C
YOURSELF
Test your culinary prowess with this elegant dessert
Makes 4
For the pastry: 50g butter 100ml water 75g plain flour 2 large eggs, beaten For the icing: 60g fresh raspberries, plus extra to decorate 100g icing sugar, sifted, plus extra to decorate For the cream filling: 250ml double cream 75g icing sugar 1 tsp vanilla extract 1 Preheat the oven to 220ËšC/200ËšC fan/gas mark 7 and line a large baking tray with parchment paper. 2 Melt the butter and water in a saucepan over a medium-low heat. When the water starts to simmer, remove the pan from the heat and quickly beat in the flour with a wooden spoon until the mixture forms a ball and comes away cleanly from the sides of the pan. 3 Leave to cool for 2-3 minutes, then gradually beat in the eggs until smooth and glossy. 4 Transfer the mixture to a piping bag (or a sealable plastic bag with a corner snipped off) and pipe four large and four small buns onto the baking tray. Sprinkle the buns lightly with water and bake for 1820 minutes until they are risen and golden brown. 5 Remove the smaller buns from the tray and cook the larger ones for another three minutes. 6 Split all the buns in half while they are still hot and lay them, cut-side up, onto the tray. Return to the oven for another two minutes, and then leave them to cool completely at room temperature. 7 Meanwhile, mash the raspberries with a fork. Push the juice and pulp through a fine sieve using the back of a spoon, discarding the raspberry seeds. 8 Stir the icing sugar into the liquid and use it to decorate the tops of the buns. Set aside and allow to harden. 9 Use an electric mixer to whip the double cream for the filling until it forms soft peaks. Gently fold in the icing sugar and the vanilla. 10 To assemble, fill the bottom buns with the cream and extra raspberries, reserving four for decoration. Add the tops. 10 Place the smaller buns on top of the large ones. Finish each one with a raspberry on top and dust lightly with icing sugar. Per Serving 815kcals, 50.9g fat (29.8g saturated), 80.3g carbs, 57g sugars, 13.3g protein, 2.7g fibre, 0.4g sodium
80 Easy Food
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SEPTEMBER 2015
19/08/2015 17:08
Tom McConalogue Co. Dublin
“So called because they resemble small oranges (arancia), this Sicilian dish was traditionally made from leftover rice after a family meal. Stuffed with cheese, ragù or ham, it can be a handy picnic, snack or served in a béchamel or tomato sauce as a main course alternative to meatballs. I often make arancini as a light starter at a family meal, and also when entertaining as they can be prepared in advance and reheated.”
e p i c e R s ' Reader Reader Tom McConalogue sent us his fab recipe for Italian rice balls in tomato sauce
ARANCINI AL POMODORO (RICE BALLS WITH TOMATO SAUCE) Serves 4 (makes 12 balls) For the rice balls: 600ml chicken stock or water Salt and black pepper 200g Arborio rice 50g Parmesan, grated 2 eggs 60g of either Mozzarella, ham, pine nuts or bolognese sauce, for filling 70g plain flour 75g breadcrumbs, panko or semolina Vegetable oil, for frying For the sauce: ½ an onion, finely chopped 1 garlic clove, crushed www.easyfood.ie
EF106_81_Readers Recipes.indd 81
½ a chicken stock cube 1 x 400g tin of chopped tomatoes 1 tbsp tomato purée Salt and black pepper Pinch of sugar Basil leaves (optional) 1 Bring the stock or water to the boil over a medium heat. Add a pinch of salt and the rice and cook on a low heat until the rice is tender but not overcooked. Drain and allow the rice to cool. 2 Mix in the Parmesan, one egg and some salt and pepper. Spread the mixture on a tray and chill in the fridge for two hours. 3 Taking one tablespoon at a time in the palm of your hand, form the rice into a nest. Put a little of the filling in the centre and form it into a ball. Wetting your hands a little will help with this. 4 Place the flour, the remaining egg and breadcrumbs in three separate bowls, whisking
the egg lightly. Roll each rice ball in the flour, then the egg, then the crumbs. 5 Shallow- or deep-fry the balls until they are light golden. At this stage they can be kept in the fridge for a day or two. 6 Preheat the oven to 180˚C/160˚C fan/gas mark 4. For the tomato sauce, heat some oil in a pan over a medium heat and cook the onion for five minutes. Add the garlic and cook for one minute, then add the stock cube, chopped tomatoes and tomato purée. Season with salt and pepper and add sugar and basil to taste. Blitz the mixture using a stick blender or food processor. 7 Heat the rice balls in the oven for five minutes, then serve in the tomato sauce.
Per Serving 651kcals, 30g fat (8.5g saturated), 75.5g carbs, 5.3g sugars, 20.2g protein, 4.4g fibre, 0.620g sodium
Easy Food 81
19/08/2015 17:09
Top laTsipt for 2-3
Make-ahead
s e x o b h lunc
ill These w or can e fridge th in days pped ra idually w be indiv frost e d t en: jus and froz before e night them th . e eaten they’ll b
Save time in the mornings with these handy ideas
90 Easy Food
EF106_90-94_Make-ahead Lunches.indd 90
SEPTEMBER 2015
19/08/2015 17:35
kids' kitchen school lunches
Ham and cheese muffins Makes 12
250g plain flour 2 tbsp sugar 1 tbsp baking powder 2 eggs, beaten 240ml milk 60g unsalted butter, melted 5 slices of ham, chopped 120g Cheddar, grated, plus extra for topping Black pepper 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Line a 12-cup muffin tin with paper cups and set aside. 2 In a medium bowl, whisk together the flour, sugar and baking powder. 3 In a separate bowl, combine the eggs, milk, and butter. Stir the wet ingredients into the dry until well combined. 4 Once the batter is smooth, fold in the ham and cheese. Season with a little black pepper. 5 Spoon the batter into the paper cups, filling them about three-quarters of the way. Sprinkle some more cheese over the top. 6 Bake for 16-18 minutes or until a toothpick inserted into the centre of a muffin comes out clean. Remove from the oven and cool in the pan for 10 minutes, then remove to a wire rack to cool completely. Per Serving 178kcals, 7.1g fat (3.9g saturated), 20.2g carbs, 3.1g sugars, 8.2g protein, 0.7g fibre, 0.264g sodium
Veggie-packed frittata slices
Top Toirtpions
Makes 8
3 tbsp olive oil 2 large handfuls of baby spinach 1 large onion, finely chopped 2 carrots, grated 1 courgette, grated 120g Cheddar, grated 9 eggs, beaten Salt and black pepper 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Line a 14 x 26cm rectangular baking dish with parchment paper. www.easyfood.ie
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2 Heat one tablespoon of olive oil in a large pan and cook the spinach until wilted. Transfer the spinach to a bowl and set aside to cool. 3 Add another tablespoon of oil to the same pan and cook the onion for 5-6 minutes until soft and translucent. Add the grated carrot and cook for 3-4 minutes until soft. Set aside. 4 Squeeze the excess water from the grated courgette and the wilted spinach. Chop the spinach finely. 5 In a large bowl, combine the onion mixture with the courgette, spinach and cheese and season. Place this mixture into the baking tray
p Frittata acked in can be p d bags an sealable to p u r frozen fo onths. three m in an even layer. Pour over the beaten eggs. 6 Bake for around 40 minutes or until golden and set all the way through. 7 Allow to cool in the tin before turning out and slicing into eight rectangles.
Per Serving 140kcals, 9.7g fat (2.4g saturated), 5.2g carbs, 2.4g sugars, 8.9g protein, 1.4g fibre, 0.183g sodium
Easy Food 91
19/08/2015 17:36
A BIT OF
Bento
Have fun with lunchboxes and try this Japanese-style bento from Home-Cook Hero winner Fiona Uyema!
se Food Japane asy e Mad E yema U a n io By: F by d Publishe ss re P r Mercie 8 1 /£ 9 .9 €24
96 Easy Food
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SEPTEMBER 2015
19/08/2015 17:40
kids’ kitchen bento lunchbox AWARDS
F
iona Uyema was the winner of the Cáca Milis category at the 2013 Home-Cook Hero Awards for her Pandan Roulade, and we’re delighted to see her cooking career reaching new heights! Her first cookbook, Japanese Food Made Easy, draws on her experiences of living in Japan for three years with a homestay family. From watching her host mother cook in a tiny kitchen, Fiona learned that flavoursome, well-balanced meals can be easily prepared with minimal fuss. She was particularly impressed by the bento culture, and how much thought went into a packed lunch in Japan.
WHAT IS BENTO? A bento is a Japanese-style packed lunch, consisting of a range of items from the different food groups.
HOW IS IT PACKED? Since the bento box is divided into different compartments, various dishes can be stored in the box together, giving a nutritionally balanced meal that also looks appealing. Japanese parents tend to make their children’s bento very animated and colourful; try using a cookie cutter to make vegetables and fruit into different shapes such as flowers or stars.
WHY TRY A BENTO? This is a great way to make a healthy lunch appealing to children, especially fussy eaters. When you take just a bit of time to pack this ahead of time, you can be sure your little one is eating a wholesome and parent-approved meal.
TRY THIS BENTO AT HOME! Protein: Ebi furai (fried panko prawns) with lemon wedges and mayonnaise dip Carbohydrate: Japanese-style rice Vegetable: Cucumber and carrot sticks (or make fun shapes) Fresh fruit: Mandarin
JAPANESE-STYLE RICE Japanese rice is a type of short-grain rice that has to be washed to remove the excess starch. Place the measured rice in a bowl, cover with cold water and gently rub the grains against each other using your hands. Drain the rice, add more water and repeat 2-3 times until the water runs almost clear. Place the washed rice in a sieve to drain any excess water before cooking. www.easyfood.ie
EF106_96-97_Fiona Uyema.indd 97
EBI FURAI (FRIED PANKO PRAWNS) WITH JAPANESE-STYLE RICE Serves 4 (makes 12 panko prawns) 12 large uncooked prawns, peeled and de-veined Plain flour, to coat 1-2 eggs (depending on prawn size), beaten and seasoned with salt and pepper Panko breadcrumbs, to coat Vegetable oil, for frying For the rice: 320g Japanese rice 600ml cold water 1 Transfer the washed rice to a heavy saucepan. Add the water and slowly bring to a boil over a medium-high heat. 2 Once the water is boiling, reduce the heat to medium-low and cover with a lid. Cook for another six minutes until the water has been fully absorbed. Remove from the heat and leave, covered, to stand for another 10 minutes. 3 Gently fold the rice with a spatula. 4 Meanwhile, wash the prawns under a cold
running tap and pat dry with kitchen paper. 5 To straighten the prawns, make a few incisions in the belly starting in the middle and working towards the tail. 6 Place the flour, beaten egg and panko into three separate bowls. 7 Coat the prawns in flour, then egg and finally in panko breadcrumbs. Use your hands to lightly press the panko onto the prawns. 8 In a large, heavy-based saucepan, heat the oil to 170ºC. Check the oil temperature by placing some panko in the oil. If the panko floats to the top of the oil and sizzles, turning a golden brown colour slowly, then it’s at the right temperature. If the panko turns a golden brown colour immediately, the oil is too hot. 9 Gently place the panko-coated prawns in the oil and deep-fry for a few minutes or until golden brown. 10 Arrange the cooked prawns on kitchen paper to absorb any excess oil. 11 Serve immediately with the rice or leave to cool and pack in a bento box.
Per Serving 491kcals, 11.1g fat (3.3g saturated), 80.8g carbs, 0g sugars, 14.5g protein, 1.6g fibre, 0.16g sodium
x Easy Food 97
19/08/2015 17:40
FREE-FROM
favourites
We’ve cut out the main allergens from these child-approved recipes, so they’re safe to eat and fun to make!
108 Easy Food
EF106_108-118_Free-from Kids.indd 108
SEPTEMBER 2015
20/08/2015 09:42
make it healthy allergy-safe
What is a food allergy? A food allergy is when the immune system generates an adverse reaction to specific proteins found in food. Symptoms of a food allergy can range from moderate, such as tingling in the mouth and a skin rash, to life threatening, such as a severe swelling of the throat that makes it difficult to breathe. The foods that most commonly cause an allergic reaction in children are:
Eggs
Milk
Wheat
Soya
Peanuts
How do I know if my child has a food allergy? It’s important to know the difference between a food aversion, intolerance and allergy. Food aversion: This has a psychological component and happens when a child feels ill if s/he is aware a certain food has been eaten. Food intolerance: This is a type of food sensitivity, when a certain food will make a child physically ill. Food allergy: A type of food sensitivity where a child feels physically ill because of an autoimmune reaction to a food.
Common symptoms • Tingling or burning sensation in lips and mouth • Swelling of lips or face • Itchy, blotchy skin rash • Wheezing • Nausea • Abdominal pains • Vomiting • Diarrhoea • Streaming eyes or nose Anaphylaxis is a more severe reaction that results in swelling, difficulty breathing and low blood pressure. This is a medical emergency and should be treated immediately.
Diagnosis The only way to know if a child has a food allergy is to talk to your doctor who can refer your child for testing. Be prepared to have answers for the following: • The type of symptoms your child experiences. • How long it takes for symptoms to develop after eating the food that caused the reaction. www.easyfood.ie
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• The type of food that caused the reaction, whether it was raw or cooked, and whether it was eaten at home or elsewhere. Do not eliminate food from your child’s diet without proper testing. A recent UK study found that only one in four children whose parents suspected they had a food allergy were actually allergic; removing a food group unnecessarily can have adverse affects on your child’s health and development.
Treatment If your child is diagnosed with a food allergy, you’ll need to be aware of each ingredient in any meal to prevent a reaction, but also be prepared with an emergency care plan in case of exposure to the offending food.
Reading food labels Be aware of 'may contain' labels, such as 'may contain traces of peanut'. Manufacturers sometimes put this label on their products to warn consumers that the food may have become contaminated with another food product during the manufacturing process.
Under European Union law, any pre-packaged food or drink that is sold in Ireland must clearly state on the label if it contains any of the following ingredients: • Celery • Cereals that contain gluten (including wheat, rye, barley and oats) • Crustaceans (including prawns, crabs and lobsters) • Eggs • Fish • Lupin (these are common garden plants and the seeds from some varieties are sometimes used to make flour) • Milk • Molluscs (including mussels and oysters) • Mustard • Tree nuts (such as almonds, hazelnuts, walnuts, brazil nuts, cashews, pecans, pistachios and macadamia nuts) • Peanuts • Sesame seeds • Soybeans For more information, visit www.hse.ie. Easy Food 109
20/08/2015 09:42
Fluffy pancakes Serves 8 230g rice flour 80g potato or tapioca flour ½ tsp xanthan gum 1 tbsp sugar 4 tsp gluten-free baking powder 1 tsp salt 370ml water 60ml vegetable oil 120ml applesauce (or 1 mashed banana) For the egg replacement: 4½ tbsp water 4½ tbsp vegetable oil 1 tbsp gluten-free baking powder
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For the berry sauce: 250g blueberries and raspberries 3 tbsp caster sugar ½ tsp lemon juice 1 Whisk together the ingredients for the egg replacement and set aside for the pancakes. 2 Mix all the dry ingredients together, then stir in the wet ingredients, including the egg replacement. 3 Heat a non-stick frying pan over a mediumhigh heat and drizzle over a bit of oil. When hot, ladle in small portions and cook for 3-4 minutes. 4 Meanwhile, heat all of the ingredients for the berry sauce in a small saucepan over
a medium-low heat, stirring frequently until the berries burst and the mixture is saucy. 5 When bubbles appear in the centre of the pancakes, flip them over and cook for another 1-2 minutes until golden brown. 6 Serve the pancakes with plenty of warm berry sauce drizzled over. Per Serving 320kcals, 15.2g fat (3g saturated), 44.1g carbs, 10.2g sugars, 2.7g protein, 2.9g fibre, 0.98g sodium
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AUGUST/SEPTEMBER SEPTEMBER 2010 2015
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larder luckmake counter intelligence it healthy allergy-safe
Oatmeal cookies Makes 24 220g pitted dates 60ml coconut oil 50g Demerara sugar 60ml water 120g apple sauce ¾ tsp gluten-free baking powder 2 tsp cinnamon 500g pure (gluten-free) oats 250g raisins 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6 and line a baking tray with parchment paper. Combine the dates, oil, sugar and water in a saucepan and bring to the boil. Cook for two minutes, then reduce the heat and simmer for eight minutes or until the dates are soft, stirring to avoid sticking. Be careful as the mixture gets very hot. 2 Purée the mixture in a food processor until a paste forms. Scrape down the sides of the bowl, then add the apple sauce and pulse to combine everything together. 3 Add the baking powder and cinnamon. Pulse to combine. 4 With the blade running, gradually add the oats and mix until incorporated. 5 Stir in the raisins. 6 Scoop tablespoon-sized amounts of the mixture onto the baking tray and flatten slightly. Bake for eight minutes, or until lightly golden. Per Serving 162kcals, 2.4g fat (2g saturated), 17.9g carbs, 14.5g sugars, 2.9g protein, 3.1g fibre, 0.027g sodium
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kitchen HOW TO... Step-by-step cooking techniques for handy dishes
HOW TO
make a raspberry cream puff (from p.80)
Step 1:
Step 2:
Step 3:
Step 4:
Melt 50g of butter and 100ml of water in a saucepan.
Stir in two beaten eggs until the mixture is glossy.
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When it simmers, remove from the heat and beat in 75g of plain flour until the mixture forms a ball and comes away cleanly from the pan.
Transfer the mixture to a piping bag. Pipe four large and four small buns onto a tray lined with parchment paper. Sprinkle with water and bake at 220ËšC/200ËšC fan/gas mark 7 for 18-20 minutes. SEPTEMBER 2015
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Step 5:
Step 6:
Step 7:
Step 8:
Split all the buns in half and bake for another two minutes.
Mash 60g of raspberries with a fork. Press through a sieve and discard the pulp. Whisk the juice with 100g of sifted icing sugar. Drizzle over the top of the bun. Place the bottom half of a small bun on the icing. Add more whipped cream and raspberries. www.easyfood.ie
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Fill the bottoms of the big buns with whipped cream and some fresh raspberries. Add a top half of a big bun.
Finish with a small bun top, more raspberry icing and a fresh raspberry. Serve immediately.
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