BUMPER BBQ FEATURE: ALL THE RECIPES & EXPERT TIPS YOU NEED EASY FOOD ISSUE 140 • BBQ BASICS • FRESH IDEAS WITH COURGETTES • BROWNIE DESSERTS • SUMMER SALADS • WEEKNIGHT DINNERS • MEDITERRANEAN MEALS • BURGER BLISS • STRAWBERRY TREATS •
W I NQ
AWORTBH B€500 FOR SEE P.16 DETAILS
R E M M U S FRESH
G N I K O CO
Y R R E B W STRA TREATS Y H T L A E H
o p t e h t Over-
Burgers
S D A L SA BEST
S E I N W BRO Souther
n fried chicke n burger with honey mayo, p.70
UK £4.30
JUNE/JULY 2019
R 44.90 (incl. VAT)
R 39.90 (incl. VAT)
AUS $8.50 JUNE/JULY 2019
9 771649 425127
06
Spicy
ROI €4.50 EF140_001_OFC_Cover.indd 1
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T E NNOEW TTRRYY TI H W
TT R Y T H E N E W RY THE NEW
TRY THE NEW
TIA COFFEE TONIC Tia Maria – espresso – tonic
TIA COFFEE TONIC
T ITia A Maria C O– Fespresso F E E – tonic TONIC
TIA COFFEE TONIC
Tia Maria – espresso – tonic
Tia Maria – espresso – tonic
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Easy Food team EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 255 7566 fave recipe: Chocolate peanut butter brownies, p.87 EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Poutine burgers, p.72 Digital Interns Michael Kealy foodintern@zahramediagroup.com Brooke Murphy foodteam@zahramediagroup.com Contributors Amy Meegan, Michael Fleming and Julie Sweeney. DESIGN Rodrigo Maruso, Rory Maguire, Siobhán O’Riordan and Gosia Sitek. PHOTOGRAPHY & FOOD STYLING Pauline Smyth, Shannon Peare, Síomha Guiney, Sophie Barr, Agnieszka Wypych and Charisse van Kan. Some images from Shutterstock.com. TEST KITCHEN Built by QK Living www.qkliving.ie ADVERTISING Sarah Currey scurrey@zahramediagroup.com fave recipe: Sticky whiskey bacon jam, p.80 ADMINISTRATION Production Consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com
Hello, summer! Caroline Gray
The sun is shining, the days are long and we hardly need to pack an umbrella anymore (here’s hoping, anyway) — it’s summer! While we’re always happy to cosy up with a warming comfort meal, when it comes to this time of year, all we’re craving is fresh, bright, crunchy, colourful, bold meals that are packed with seasonal ingredients and big flavours. Bring on the juicy burgers, crisp veg, drippingly sweet ice creams and bowls piled high with sharing salads — we’re celebrating all this and more in this Summer Special! We kick off the best of the season with all the BBBQ know-how you need (the extra B is for best) with pitmaster experts sharing their favourite recipes and tips to make the most of your barbecue, p.18. From a beginner’s guide to a low-and-slow smoked brisket to simple prawn skewers, there is something for every garden party this summer. Best of all, you can be in with a chance to win a fabulous Weber Barbecue and accessories worth over €500 — check out p.16 for details. If you want to take your BBQ offering to the next level, we’ve gone over the top with burgers in this issue, from p.72. The poutine burger is a few meals in itself, and the crab cake burger became a fast favourite in the office. Don’t forget the easy toppings that can bring any burger or sausage — no matter how basic — to the next level, p.80. The bounty of Irish produce is at its peak, and we’ve been making the most of it in our Test Kitchen. Fast, fresh salads are always must-haves for summer sharing (p.44) while Irish strawberries are brimming with sweet possibilities, whether eaten as a healthy snack or whipped up into a seasonal dessert (p.102). If you’re looking for something more indulgent, our feature on baking the best brownies is right up your alley, p.86 — plus, find out if you’re Team Fudgey or Cakey! From quick and easy entertaining to everyday summer dinners (p.52), this issue has something to get any sunny meal started! Happy eating,
BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Caesar salad pappardelle, p.57
Check out our other title...
Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Spiced barbecued pork chops, p.65
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Easy Food 3
29/05/2019 12:12 p.m.
June/July
CONTENTS
REGULARS 08 YOUR SAY
Your comments, photos and questions
12 FOOD BITES News, products and cookbooks from the wonderful world of food
WHAT’S IN SEASON? 30 A TASTE OF SUMMER
Make use of in-season courgettes in
these tasty recipes
36 NEW WAYS WITH EASY SUMMER MEALS
Easy breakfast, lunch and dinner ideas for
the warmer months
LARDER LUCK 40 CREAMY DOES IT
Dip into summer vibes with these dreamy
dairy treats
Courgette, sun-dried tomato, Cheddar and onion quiche
P.54 Hoisin sausage dogs with
P.32
pineapple salsa
Spiced barbecued pork chops
WHAT’S FOR DINNER?
P.65
52 WEEKLY MENU PLANNER
Keep it simple, keep it quick with our
whole week’s worth of family meals
64 FROM THE BUTCHER’S BLOCK
4 Easy Food
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Local butcher Michael Fleming gets fired
up about summer barbecuing
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COOKING FOR FUN 80 CAN’T TOP THIS
MAKE IT HEALTHY!
100 FUNCTIONAL FOODS
These homemade toppings are the ideal
Nutritionist Amy Meegan looks at the
finishing touches for that summer feast
health benefits of fresh berries
Recipe Editor Jocelyn Doyle gets to know
108 MEDITERRANEAN MEALTIMES
one of Ireland’s indigenous cattle breeds
The Mediterranean diet is thought to
be the healthiest eating regimen
in the world
Curtido (Mexican-style pickled slaw)
P.81
P.90
84 EAT IRELAND
Brownie freak shake
Poutine burgers
P.72
KIDS’ KITCHEN
FROM OUR KITCHEN TO YOURS
94 PICNIC PARTY
120 All the knowledge you need to become
This month’s Home Ec expert shares
her top tips for the perfect picnic
97 EASY JUNIORS
124 FEELING FRUITY
This easy garlic bread is an ideal quick
Food Stylist Shannon Peare is enjoying
summer side
the best of seasonal fruit this summer
From The Cover P.102
SUPER STRAWBERRIES
Enjoy seasonal strawberries in these wholesome, feelgood treats
P.44
SIMPLE SALADS
Celebrate the best in season with these fresh salad ideas
P.86
SQUARE OFF
Earn some brownie points with these decadent bakes
www.easyfood.ie
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an expert in the kitchen
Charlotte cake
P.127
P.18
GRILL SERGEANT
Make the most of your summer barbecue with these expert tips and recipes
P.72
BEYOND THE BURGER
These indulgent recipes are taking beautiful burgers to the extreme
P.66
AN AL FRESCO AFFAIR
Make the most of summer dining in these light and flavoursome meals
Per Serving 312kcals, 7.1g fat (3.9g saturated), 57g carbs, 37.9g sugars, 5.9g protein, 0.7g fibre, 0.07g sodium
x Readers! Please take note that the nutritional information that appears underneath each recipe is only for one serving. The key for the buttons is in our recipe index on page 6. All Euro/GBP prices are converted at the time of going to print. Prices may vary.
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L L I R G ANT E G R E S
All t recipes haen expert tip d you need s for perfec barbecuingt
18 Easy Food
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guest editor barbecue
O
ver 65 years ago, Weber founder, George Stephen, cut a metal buoy in half, then added a cooking grate and three legs, thus creating the iconic kettle barbecue. Weber have been making barbecues of the highest quality ever since, each one designed with the same passion that inspired George all the way back in 1952: to improve the barbecue experience. As one of the world's leading providers with the most comprehensive range of products and services in the industry, today Weber is internationally synonymous with barbecuing innovation, perfect barbecue products and the ultimate barbecue experience. We asked celebrity chef and Weber ambassador Simon Rimmer for his top tips when it comes to making the most of your barbecue — read for his expert advice!
BARBECUING 101 Weber are driven by a passion to always improve and exceed barbecue expectations. Breaking new ground, they develop innovative solutions and identify new trends so that every barbecue enthusiast can get the best out of every barbecue experience. "The beauty of barbecuing the Weber way is that there is no limit to what you can prepare on your barbecue, giving you the ability to create a memorable experience — both on and around your barbecue," said Rimmer.
KEEP IT CLEAN To prevent crosscontamination, take care not to pick up cooked meat with the same tongs you used to handle the raw.
Weber promotes three key principles that are known as the ‘Weber Way of Barbecuing’ that will ensure you get the very best results every time. Always cook with the lid down; this controls the temperature inside the barbecue and minimises flareups. It also opens a variety of menu options, including roasting whole joints of meat on your barbecue. Always choose the right cooking method for your food; for steaks, burgers, sausages and other foods that take less than 20 minutes to cook, use direct heat, where the food sits directly above
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the coals. For larger cuts, like whole joints of meat, roast them using indirect heat. For this method, separate the coals or heat source to either side and place your meat in the centre above the area of no heat. No matter which method you choose, always use a meat thermometer to check the core temperature of your food.
HOW TO KEEP YOUR BARBECUE CLEAN "The great thing about Weber barbecues is the fact that they do the bulk of the cleaning work themselves — guaranteeing you a hassle-free barbecue experience all summer. Invest in a really good cleaning brush that will do the work for you." says Rimmer. For day-to-day cleaning of gas, charcoal or electric barbecues, focus on the cooking grates. Simply preheat your barbecue on a high heat for around 10-15 minutes before you start cooking. This will burn off any food residue left on the cooking grates from your last barbecue and sterilise the grates. After pre-heating, any remnants can easily be removed from the grates while hot, using the specially designed grill brushes. To keep your barbecue performing at its best, it is recommended you clean the inside of the grill every 3-4 months.
MUST-HAVE TOOLS Rimmer has a few barbecue tools in the belt at all times. "I can’t barbecue without heat-proof gloves and a couple of pairs of tongs handy. Another must-have is a meat thermometer, as it’s the only way to know your food is cooked properly. For added convenience, I tend use the iGrill, as it connects to an app on my phone. And, if you have a charcoal barbecue, then a chimney starter is a must!"
SMOKING MEATS Rimmer says, "smoke woods are a great way to get extra depth of flavour when barbecuing. It doesn’t need to be complicated either; simply add a handful of soaked aromatic chips directly to the coals if you’re using charcoal, or using a metal smoker box on a gas barbecue. As they smoulder, they’ll infuse your food. Elevate your dish with Weber’s Beef or Pork Smoking Blend, a personal favourite of mine!" SMOKY SUCCESS Maintaining 2-3 cups of water in a drip pan when you’re smoking will ensure a low consistent temperature and also add moisture to the food whilst cooking for hours.
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f o e t s a t A r e m sum courgettes n o s a e -s in f o e Make us cipes in these tasty re
In season : June to October Courgettes love… • Tomato • Oregano • Eggs • Ham and bacon • Aubergine • Peppers • Shellfish • Lemon • Garlic • Onion • Cheese • Chilli • Basil • Ginger
30 Easy Food
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what’s in season? courgettes
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larder luck summer treats
Brown bread ice cream Makes 600ml
75g brown bread, crumbled into small pieces 75g demerara sugar 2 eggs, separated 1 tbsp honey 450ml Avonmore Double Cream, lightly whipped 1 Preheat the oven to 190ËšC/170ËšC fan/ gas mark 5. Mix the breadcrumbs and the sugar together and spread them out on a baking tray. Bake in the oven until the sugar has melted and the breadcrumbs have caramelised. Allow to cool completely. 2 Beat the egg yolks and honey in a large bowl. In a separate bowl, whisk the egg whites until they are firm but not dry. Fold the whipped cream into the egg whites, then carefully fold this mixture into the egg yolks and honey. Stir in the caramelised breadcrumbs. Freeze the mixture until firm; this takes a few hours. 3 Allow to thaw slightly (about 10 minutes) before scooping to serve. Per Serving 366kcals, 29.8g fat (18g saturated), 22.8g carbs, 15.5g sugars, 4.1g protein, 0.6g fibre, 0.132g sodium
Protein-boost pancakes Makes 4
100g oats 225g Avonmore Cottage Cheese 4 eggs 1 tsp cinnamon 50g Avomore Irish Butter To serve: Avonmore Summer Whipped Cream Mixed berries 1 In the bowl of a food processor, whizz together the oats, cottage cheese, eggs and cinnamon. www.easyfood.ie
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2 Heat a knob of butter in a non-stick pan over a medium heat. Ladle in a quarter of the pancake batter and cook for 4-5 minutes on each side until golden. 3 Transfer the pancake to a plate to keep warm and repeat with the remaining batter to make four pancakes in total. 4 Serve the warm pancakes with Summer Whipped Cream and mixed fresh berries.
Per Serving 294kcals, 17.1g fat (8.7g saturated), 19.6g carbs, 0.8g sugars, 15.8g protein, 2.8g fibre, 0.338g sodium
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Simply salads Enjoy these best-in-season salad ideas
Brought to you by
Flip to p.130 For a step-by-stdep on how to buil the perfect balanced salad!
44 Easy Food
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Bord Bia is committed to supporting the best of local, seasonal produce, and what better than fresh salad vegetables over the summer! From sweet, juicy tomatoes to crunchy cucumbers and sharp scallions, we have everything we need to make healthy, delicious meals right on this island. Bord Bia
is the champion for world-class Irish food and drink, and showcased these salads at Bloom in the Park 2019, where visitors can engage with local producers and pick up tips on how to cook and use the best tasting fresh produce available throughout the seasons. For more information, visit the Bord Bia website at www.bordbia.ie/salads
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larder luck salads
Get to know your salad greens
Pak choi and red cabbage slaw
Butterhead
Serves 8
Appearance Flavour Uses
For the dressing: 4 tbsp cold-pressed rapeseed or olive oil 1 tbsp toasted sesame oil Juice of 1 lime 2 tsp honey 1 garlic clove, crushed 1 x 2cm piece of fresh ginger, grated Salt and black pepper
Round with soft, loose leaves Mild Salads and sandwiches
Cos (also known as Romaine) Appearance Flavour Uses
Tall with thick, crunchy pale leaves Mild and fresh A must-have for Caesar salads!
Iceberg Appearance Flavour Uses
For the salad: 2 heads pak choi, very thinly sliced ½ a small head red cabbage, shredded ½ white cabbage, shredded 3 carrots, shredded 3 scallions, thinly sliced
Large, dense head of pale leaves Crisp, crunchy and very mild Adds a crunch to salads and sandwiches
Little Gem Appearance
A cross between Cos and a small Butterhead — dense hearts of leafy greens Sweet, mild flavour Sturdy texture adds crunch to sandwiches or salads, and also holds up well to cooking
Flavour Uses
Rocket Appearance
1 In a small bowl, whisk together the ingredients for the dressing until well combined. (Alternatively, shake together in a jar with a tight-fitting lid). Season to taste. 2 In a large serving bowl, combine all of the ingredients for the salad. Toss to combine. 3 Drizzle over about half of the dressing and toss to combine. Serve immediately, with the remaining dressing in a jug on the side.
Slender, deep green with lobed leaves — the darker the green, the stronger the flavour! Distinctly peppery and aromatic with a slightly bitter flavour Add to salads, sandwiches, pestos and sauces for a great peppery bite
Flavour Uses
Red Oak Leaf Appearance Flavour Uses
Curly, frilly, soft red leaves Mild flavour Salads or sandwiches — be careful as it will wilt quickly after cutting
Spinach Per Serving 153kcals, 9.3g fat (0.9g saturated), 14.9g carbs (8.1g sugars), 4.7g protein, 5.2g fibre, 0.189g sodium
Appearance
x
Rounded, vibrant green leaves and stems. Baby spinach leaves are spade-like and smooth; mature leaves are wrinkled Delicate, earthy, sweet flavour with a slight bitterness Works perfectly when eaten raw, or wilts down into velvety ribbons when cooked
Flavour Uses
Baby Greens Appearance Flavour Uses
Miniature, tender leaves of mixed greens like spinach, kale or rocket Milder than their fully mature counterparts Ideal for salads to add a range of textures and flavours
When are salads in season? Jan
Feb
Mar
Apr
May
Jun
Jul
Aug
Sep
Oct
Nov
Dec
Celery Courgettes Cucumbers Lettuce (Iceberg) Lettuce (Lollo Rosso) Lettuce (Red Oakleaf) Lettuce (Round) Peppers Radish Scallions Tomatoes Dates are approximate and may vary by a few weeks.
In season
Coming in / going out of season
Seasonal calendar courtesy of Bord Bia’s www.bestinseason.ie
www.easyfood.ie
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Make the most of summer dining with these light and flavoursome meals Linguine carbonara with peas, artichokes and shiitake bacon Serves 4-6
For the shiitake mushroom bacon: 115g shiitake mushrooms, woody stems trimmed, thinly sliced 2 tbsp tamari 1 tbsp olive oil 1 tsp maple syrup ¼ tsp smoked paprika Generous pinch of black pepper For the creamy white sauce: 1 tbsp extra-virgin olive oil ½ medium onion, diced 2 garlic cloves, thinly sliced 120g raw cashews, soaked for 2-4 hours and rinsed 340g package soft silken tofu, drained 240ml vegetable stock 60ml dry white wine 1 tbsp plus 1 tsp nutritional yeast 1 tbsp chickpea miso ½ tsp sea salt 1/8 tsp freshly ground nutmeg 1/8 tsp white pepper For the pasta: Sea salt 280g whole-wheat or gluten-free linguine or courgette noodles 1 tbsp olive oil 70g shallot, minced 80ml dry white wine 60ml vegetable stock 140g tempeh bacon, chopped 135g frozen petit pois
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170g frozen artichoke hearts 30g sliced oil-packed sun-dried tomatoes A handful of fresh basil leaves, coarsely chopped Freshly ground black pepper 1 Preheat the oven to 190°C/170˚C fan/gas mark 5 and line a baking tray with parchment paper. Set aside. In a medium bowl, gently toss the mushrooms with the tamari, oil, maple syrup, paprika, and pepper. Allow the mushrooms to marinate for 10 minutes. Transfer the mushrooms to the baking tray and bake for about 30 minutes, turning with a spatula every 10 minutes, until browned and slightly crisp. Remove from the oven and transfer to a paper towel-lined plate. The shiitake bacon will continue to crisp as it cools. Store in an airtight container in the refrigerator for up to one week. 2 Next, make the creamy white sauce. Heat a small skillet over a medium-low heat and add the oil. Add the onion and sweat for 5-8 minutes until fragrant and translucent. Avoid browning to keep the sauce a nice light colour. Add the garlic and sweat for two minutes more. Transfer the cooked onion and garlic to a blender. Add the cashews, tofu, stock, wine, nutritional yeast, miso, salt, nutmeg, and pepper and blend until smooth, starting on low and bringing it up to high speed. Store in an airtight container in the refrigerator for up to three days or freeze for up to six months. After thawing, blend again
briefly before using. 3 Bring a large pot of salted water (the water should be salty like the ocean) to a boil and cook the linguine according to the package directions. Meanwhile, heat the oil in a large sauté pan over medium high heat. 4 Add the shallot and cook, stirring, until it begins to brown, 3-5 minutes. Add the wine and cook, stirring, for 1-2 minutes until mostly absorbed, scraping up any browned bits from the bottom of the pan. Pour in the cream sauce and vegetable stock and stir well. Add the bacon, peas, artichoke hearts and sun-dried tomatoes and mix thoroughly. Adjust the heat as needed to maintain a gentle simmer and cook, stirring occasionally, until the vegetables are heated through, 7-8 minutes. Taste and add a pinch or two of salt if needed. 5 When the pasta is al dente, reserve 120ml of the pasta cooking water. Drain the pasta and add it to the sauce. Toss well to fully coat the pasta. Add a splash of the pasta water, if needed, to thin the sauce. Remove from the heat and toss in the basil, reserving a bit to use as garnish. Finish with a sprinkle of pepper. Serve immediately.
Per Serving 461kcals, 17.4g fat (3.4g saturated), 53.6g carbs (7.4g sugars), 21.3g protein, 9g fibre, 21.3g sodium
x JUNE/JULY 2019
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what’s for dinner? summer eating
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Hold on to your hats — these indulgent recipes are taking beautiful burgers to the extreme
Poutine burgers Serves 4
For the burgers: Knob of butter ½ an onion, chopped 500g beef mince 1 large egg 4 tbsp breadcrumbs 1 tbsp Worcestershire sauce 1 tsp thyme leaves Salt and black pepper For the gravy: 40g butter 2 tbsp plain flour 2 shallots, very finely chopped 1 garlic clove, crushed 2 tsp fresh thyme leaves 120ml red wine 250ml beef stock
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To build and serve: 200g oven chips, cooked 4 burger buns, split 100g cheese curds or fresh Mozzarella 1 For the burgers, melt the butter in a pan over a medium-high heat and cook the onion for 3-4 minutes until just softened. Allow to cool to room temperature. 2 In a large bowl, combine the cooled onion with the beef mince, egg, breadcrumbs, Worcestershire sauce, thyme and some salt and black pepper. Mix until just combined. Divide the mixture into four equal portions and gently shape each into a patty 8-10cm wide. Use your thumb to make a dimple in the centre of each burger. Cover and refrigerate for one hour. 3 Cook the burgers on a medium-hot barbecue, grill or frying pan. Leave them undisturbed for the first 4-5 minutes so they build up a good seal, then carefully turn them over. Cook for a further 4-5 minutes or until
no longer pink inside. 4 Meanwhile, for the gravy, melt the butter in a saucepan over a medium heat. Add the flour and whisk for two minutes until smooth. 5 Add the shallots, garlic and thyme and cook for two minutes until softened. Add the red wine, beef stock and some salt and pepper. Bring to a simmer and cook for 5-6 minutes until thickened enough to coat the back of a spoon, stirring occasionally. 6 Preheat the oven and cook the oven chips according to package instructions. 7 To assemble, spread the bottom halves of the burger buns generously with gravy. Place the burgers on top and top with the cheese curds. Add a layer of chips and ladle over some more gravy. Close with the top buns and serve with any remaining chips and gravy on the side. Per Serving 796kcals, 32.4g fat (15.6g saturated), 64.5g carbs (3.4g sugars), 56.1g protein, 3.8g fibre, 1.201g sodium
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cooking for fun over-the-top burgers
s p i h C
Mozzare
lla
Gravy www.easyfood.ie
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Teriyaki turkey burgers with avocado lime crema Serves 4
For the avocado lime crema: 1 ripe avocado 4 tbsp plain yoghurt Juice of 1 lime 2 tbsp fresh coriander, roughly chopped 1 tsp honey Salt and black pepper For the turkey burgers: 30g butter ½ a small onion, finely chopped 500g turkey mince 2 tbsp teriyaki sauce 1 x 2cm piece of fresh ginger, grated 2 tsp sriracha To build and serve: Teriyaki sauce 4 rings of fresh pineapple 4 x 1cm-thick slices of red onion Vegetable oil, for brushing 4 burger buns
1 Combine all of the ingredients for the avocado lime crema in a blender and whizz until smooth. Season to taste, then cover and refrigerate until ready to serve. 2 For the burgers, melt the butter in a pan over a medium-high heat and cook the onion for 3-4 minutes until just softened. Allow to cool to room temperature. 3 In a large bowl, combine the cooled onion with the turkey mince, teriyaki sauce, ginger, sriracha and some salt and black pepper. Mix until just combined. Divide the mixture into four equal portions and gently shape each into a patty 8-10cm wide. Use your thumb to make a dimple in the centre of each burger. Cover and refrigerate for one hour. 4 Preheat a barbecue or griddle pan to a medium-high heat. Brush the pineapple rings and red onion slices with a little oil and sprinkle with salt and pepper.
5 Cook the pineapple for 3-4 minutes per side and the onion slices for 4-6 minutes per side until nicely charred. 6 Meanwhile, cook the turkey burgers on a medium-hot barbecue, grill or frying pan. Leave them undisturbed for the first 4-5 minutes so they build up a good seal, then carefully turn them over. Cook for a further 4-5 minutes or until no longer pink inside. Lightly toast the burger buns. 7 Place the burgers on each of the buns and drizzle with a little more teriyaki sauce. Add a pineapple ring and a slice of onion on top of each. Spread some of the avocado mixture on the top buns, then sandwich together and serve immediately. Per Serving 449kcals, 24g fat (8.1g saturated), 30.6g carbs (9.4g sugars), 30.3g protein, 5.4g fibre, 0.908g sodium
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cooking for fun over-the-top burgers
Kimchi pork burgers Serves 4
For the burgers: Knob of butter ½ a chopped onion 500g pork mince 1 large egg 4 tbsp breadcrumbs 1 tbsp gochujang (Korean chilli paste) 1 tbsp fresh coriander, finely chopped Salt and black pepper To build and serve: 2 tbsp vegetable oil 4 large eggs 4 burger buns Butter, for spreading 4 large slices of Gouda 80g kimchi 1 Melt the butter in a pan over a medium-high heat and cook the onion for 3-4 minutes until just softened. Set aside and allow to cool to room temperature. 2 In a large bowl, combine the cooled onion with the pork mince, egg, breadcrumbs, gochujang, coriander and some salt and black pepper. Mix until just combined. 3 Divide the mixture into four equal portions and gently shape each into a patty 8-10cm wide. Use your thumb to make a dimple in the centre of each burger. Cover and refrigerate for one hour. 4 Cook the burgers on a medium-hot barbecue, grill or frying pan. Leave them undisturbed for the first 4-5 minutes so they build up a good seal, then carefully turn them over. Cook for a further 4-5 minutes or until no longer pink inside. Allow to rest while you assemble the remaining components. 5 Heat the vegetable oil in a pan over a medium-high heat and fry the eggs until the bottoms are lightly crispy and the yolks are cooked to your liking (we recommend runny!). 6 Lightly toast the burger buns and spread with butter. Melt a slice of Gouda onto each top bun. 7 Add a layer of kimchi to the bottom buns. Add the burger patties and another layer of kimchi. Top with the fried eggs, sandwich together and serve immediately.
Per Serving 745kcals, 41.8g fat (15.2g saturated), 15.2g carbs (5.4g sugars), 41.7g protein, 2.8g fibre, 1.048g sodium
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SQUARE
OFF Earn some brownie points with these decadent bakes
Cakey or fudgy? Fudgy brownies have a higher fatto-flour ratio than cakey ones; the fat comes from butter and/or chocolate. A cakey batch has more flour and relies on baking powder for leavening. It’s good to know which your recipe calls for, especially if you’re using the brownies as part of another recipe. Either way, you’re in for something delicious!
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cooking for fun brownies
CHOCOLATE PEANUT BUTTER BROWNIES Makes 9 230g butter, cubed 125g dark chocolate, chopped 325g golden caster sugar 2 tsp vanilla extract 4 eggs, beaten 180g plain flour ½ tsp salt ½ tsp baking powder For the peanut butter icing: 180g smooth peanut butter 80g butter, at room temperature 125g icing sugar, sifted ½ tsp vanilla extract 4 tbsp chocolate chips 3 tbsp salted peanuts, roughly chopped 60g dark chocolate, melted 1 Preheat the oven to 160˚C/140˚C fan/gas mark 3. Grease a 20cm square baking tin and line with parchment paper. 2 Set a heatproof bowl over a saucepan of simmering water, making sure the bottom of the bowl does not touch the water. Add the butter and chocolate and allow to melt. Remove from the heat and stir until smooth. Allow to cool. 3 Whisk the sugar, vanilla extract and eggs in a mixing bowl until thick and pale. Fold in the chocolate mixture until incorporated. 4 Sieve the flour, salt and baking powder into the chocolate mixture. Use a spatula to gently fold it in. 5 Pour the batter into the prepared tin and bake for 40-50 minutes until the top is crisp and a skewer inserted into the centre comes out mostly clean. Remove from the oven and leave to cool completely. 6 Meanwhile, make the peanut butter icing. Beat the peanut butter and butter in a mixing bowl until whipped. Beat in the icing sugar until light and fluffy, then beat in the vanilla extract. 7 Spread over the cooled brownies, then scatter over the chocolate chips and peanuts. Drizzle over the chocolate sauce, then slice into squares and enjoy. Per Serving 686kcals, 41.7g fat (20.6g saturated), 70.1g carbs (52.3g sugars), 10.6g protein, 2g fibre, 0.358g sodium
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l a n o ti c Fun
S D O O F
T OKS A O L N MEEGA Y RRIES M E A B T H S S TIONI F FRE O S T I NUTRI EF H BEN T L A E THE H
FUN FA CT!
A pin ebe straw rry is a w seed berry wit hite s and h a pin red e a like fla pplevour.
Amy Meegan is a nutritionist (BSc Human Nutrition, UCD) and currently works in the area of medical nutrition. A foodie at heart, she spends most of her free time cooking and baking‌ or blogging about cooking and baking! Follow her culinary adventures and access her recipes on Facebook and Instagram @thebakingnutritionist.
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make it healthy! berries
What What is is aa functional functional food? food?
A functional food is a food that provides additional benefits above its nutritional value. Examples include probiotic and prebiotic yogurts, fortified breads, omega-3 enriched eggs and beans. As the summer months approach, our minds often wander to delicious recipes with sweet berries. Not only are berries a fabulous ingredient to cook and bake with, they may be considered a functional food too. Berries contain many bioactive compounds that provide health benefits beyond basic nutrition. These include polyphenols, bioactive compounds also found in other fruits, vegetables, herbs, spices, nuts, wine, olive oil, tea, coffee and chocolate. There are different groups of polyphenols (flavonoids, phenolic acids, stilbenes and lignans), each with their own benefits. The health-promoting effects of polyphenols is
dependent on the quantity consumed, and so the greatest health benefits are seen when berries are consumed regularly. Research has concluded that regular consumption of berries (as part of a healthy and balanced diet) can improve heart health, brain health, the immune system and blood pressure.
in fibre, while blackcurrants are one of the best berry sources of vitamin C.
Including all types of fruit and vegetables in the diet has been correlated with better health outcomes and berries are no exception to the rule. Berries are lower in calories, have a high water and fibre content and are a source of many vitamins and minerals, including the natural antioxidants vitamins C and E. Antioxidants fight free radicals, which may contribute to aging and disease development. A study of fruits in America ranked strawberries as the fourth most powerful fruit in terms of antioxidants.
If you fancy growing your own berries, strawberries are a great place to start. It doesn’t matter if you don’t have a large garden — strawberries can be grown in flower pots, window boxes and even in hanging baskets. Your garden centre will advise on how best to get started and the best variety to grow. Once they’re up and running, remember to water them regularly, use plant food often and allow exposure to the sunshine.
For the best health benefits, include a variety of berries in your diet, e.g. strawberries, blueberries, raspberries and blackberries, as this will provide the widest range of nutrients. For example, raspberries are high
Grow your own strawberries
Once picked, strawberries should be eaten immediately or stored in the fridge, excluding any perished fruit that may damage the other berries. Surplus strawberries can be frozen and enjoyed later in the year when the season is over.
Add more berries to your diet Breakfast
My favourite way to include berries at breakfast it to have a couple of slices of my wholemeal banana and blueberry bread, maybe with a spread of nut butter.
Lunch
I love adding fresh blackberries to fruit salad and topping with natural yoghurt and homemade granola.
Dinner
Berries aren’t as associated with savoury dishes as they are with sweet dishes. My favourite way to include berries at dinnertime is to add sliced strawberries to my salads and drizzle with balsamic vinegar. The flavour combination is delicious.
Dessert
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A raspberry and lemon cheesecake is the perfect summer treat.
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r e p u S berries w a r t
S
erries b w a al str n o s a se me, Enjoy wholeso se in the od treats o feel-g
Celebrate Strawberry Season is Bord Bia’s annual celebration of the strawberry across the summer months. Known for their delicious sweet taste, strawberries are low in calories and sugar, making them the ideal healthy alternative snack for consumers of all ages. An 80g portion of strawberries contains 80% of a person’s daily requirement of vitamin C! Strawberries were first grown in Ireland as early as the 1750s, on the Strawberry Beds Road on the banks of the River Liffey. Today Dublin, Wexford, Meath and Kildare are the main growing areas across the country. For more information and goodfor-you recipes, visit www.bordbia.ie/strawberries
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make it healthy! strawberries
Strawberry and oat cereal bars Makes 12
For the base and topping: 80g butter, melted 120g plain flour 60g wholewheat flour 220g porridge oats 170g honey 50g brown sugar 1 tsp ground cinnamon Pinch of salt For the strawberry filling: 500g fresh strawberries, sliced 1 tbsp fresh lemon juice 1 tsp vanilla extract 1 tsp plain flour 1 Preheat the oven to 180ËšC/160ËšC fan gas mark 4. 2 Line the bottom of a 20cm square baking tin with parchment paper and spray with cooking spray for easy removal. 3 In a large bowl, combine the melted butter, flours, oats, honey, brown sugar, cinnamon and salt. Mix until just combined and crumbly. Scoop out around one third of the mixture and set aside for the topping. 4 Spread the remaining mixture into the bottom of the prepared tin, using your fingers to press it into an even layer. 5 For the filling, place the strawberries in a bowl and toss with the lemon juice, vanilla extract and flour. 6 Spread the strawberry mixture evenly over the base. Scatter the reserved crumble mixture over the top. 7 Bake for 50 minutes until golden brown on top. Allow to cool in the tin, then carefully remove and allow to cool for another 10 minutes. Slice into 12 bars.
Per Serving 246kcals, 6.9g fat (3.7g saturated), 43.2g carbs (18g sugars), 4.6g protein, 3.7g fibre, 0.054g sodium
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