RECIPES & TIPS FROM IRELAND'S #1 FOOD MAGAZINE EASY FOOD ISSUE 129
TESTED & D E I R T RECIPES
FAST & FRESH
spring COOKING
STEP-BY-STEP CHICKEN DINNERS Vegetarian MEAL IDEAS Sausages
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GUEST EDITOR EX
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Baked blueberry cheesecake p.37
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• SEASONAL RHUBARB RECIPES • CLASSIC SANDWICHES • EASY DINNER IDEAS • STICKY SUPPERS • CHOCOLATE TREATS • COOKING FOR KIDS • ALL ABOUT HEALTHY FATS •
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CLUSIVE! William Murray an d James Kavanagh dish on all things Curra binny with Easy Fo od
23/03/2018 10:36
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Easy Food team EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 255 7566 fave recipe: Club sandwich, p.49
EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Sticky Asian babyback ribs, p.82 Digital Intern Emily Brady foodintern@zahramediagroup.com fave recipe: Individual rhubarb tiramisus, p.36 Contributors Michael Fleming, Amy Meegan and Heather Brady. DESIGN Nicola Burgess and Rory Maguire. PHOTOGRAPHY & FOOD STYLING Agnieszka Wypych, Charisse van Kan, Pauline Smyth and Shannon Peare. Some images from Shutterstock.com. TEST KITCHEN Proudly built by QK Living www.qkliving.ie ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com fave recipe: Buffalo chicken tenders with blue cheese yoghurt dip, p.62 ADMINISTRATION Production Consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com
We’re so delighted to be the guest editors of Easy Food this month! We’re William and James of Currabinny Foods — we love food, particularly good Irish food. We’re all about making the most of quality Irish ingredients (think Maldon Sea Salt, local produce and lots and lots of butter) and adding a few contemporary twists. This is food that both your great granny and millennial niece could swoon over!
We’ve shared a few recipes exclusively with Easy Foodies here — check them out from p.18. From the potted mackerel to the fennel and chicory salad with dill, you’ll see that our recipes strike the balance of simple and stunning. With a few really spectacular ingredients, you can make dishes that would be as perfect for a glam dinner party as they would a casual weekend lunch. We stopped by the Easy Food studios to help style and photograph the recipes, and even made the potato and chive cakes for a cook-along video; you can find it on youtube.com/easyfoodmag. Trust us, you need these potato cakes in your repertoire... top with a poached egg or smoked salmon and it’s legitimate brunch perfection. Dive into this issue and get a taste of what Currabinny is all about — we hope it’ll leave you hungry for more! Happy eating!
William and James Check out our other titles... Your guide to a delicious life without gluten
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William Murray & James Kav anagh
We’ve been sharing our food journey through social media over the past few years, and our followers would know that food has always been an obsession of ours long before it was ever a business. We’ve hit the ground running with Currabinny — from food markets and private events to working on a cookbook and opening a café this year — and we’re devouring every fabulous minute of it. Whether we’re brainstorming gorgeous new recipes or sorting through the logistics of starting a new food business, we’re beyond excited to be bringing Currabinny to life and establishing it as a home for quality Irish food that is unashamedly full of flavour.
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BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Tuna steaks with sprout stir-fry, p.104 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Sausage and chicken bake, p.78
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06/02/2018 15:58
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10 FOOD BITES
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WHAT’S IN SEASON?
April
CONTENTS Club sandwich
P.49
32 READY FOR RHUBARB
Vibrant rhubarb will be a welcome
addition to your kitchen with these sweet
and savoury recipe
38 EAT IRELAND
Recipe Editor Jocelyn Doyle heads west
to the Burren in search of salmon
LARDER LUCK 46 FROM THE BUTCHER’S BLOCK
Local butcher Michael Fleming chats
about his chicken dinner
48 THE BIG BITE
These so-tasty sandwiches are classics for a reason
54 FEELING FRUITY
We break down your morning glass of OJ
Lamb chops with chimichurri
WHAT’S FOR DINNER?
P.65
58 WEEKLY MENU PLANNER Keep it simple, keep it quick with a whole week’s worth of easy family meals
P.75
Sausage, egg and cheese breakfast boats
4 Easy Food
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COOKING FOR FUN
KIDS’ KITCHEN
80 GETTIN’ STICKY WITH IT
92 JUST A SPOONFUL OF SUGAR?
Is it just us, or are sticky foods always the most delicious?
This luxurious Italian-American seafood stew is a real treat
making masterclass
95 EASY JUNIORS
This chocolate biscuit cake is the
88 CHOCOLATE BLISS
P.101
Our Home Ec expert gives us a jam-
86 CHALLENGE YOURSELF
Brioche smoked salmon eggs Benedict
perfect treat for any occasion
Make the most of leftover Easter chocolate with this simple chocolate cake
MAKE IT HEALTHY!
Lemon and raspberry showstopper cake
98 THE ALPHA AND THE OMEGA
Sticky pecan buns
P.85
P.127
These recipes make it easier than ever to get those all-important omega-3s
106 15 HEALTHY BREKKIES
Start your day the healthy way with new ways to use yoghurt, oats and seeds
110 FOODS WITH A FUNCTION
Nutritionist Amy Meegan explains how
chocolate can form part of a healthy diet
112 FEEL THE GLOW
Tips and recipes to help you look and feel your absolute best
FROM OUR KITCHEN TO YOURS
FROM THE Cover
120 All the knowledge you need to become an expert in the kitchen
RECIPES & TIPS FROM IRELAND'S #1 FOOD MAGAZINE
spring COOKING
Vegetarian MEAL IDEAS Sausages
Baked blueberry cheesecake p.37
es Berry sweet bak
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124 CAKE DECORATING 101 Food Stylist Shannon Peare lays out the essential toolkit for any eager cake decorator
STEP-BY-STEP CHICKEN DINNERS
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Tasty ways to use cheap and cheerful sausages on the breakfast plate and beyond
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Cook to impress with these stunning vegetarian dishes
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Step-by-step guides to making family favourites chicken Kiev and curry
• SEASONAL RHUBARB RECIPES • CLASSIC SANDWICHES • EASY DINNER IDEAS • STICKY SUPPERS • CHOCOLATE TREATS • COOKING FOR KIDS • ALL ABOUT HEALTHY FATS •
REPERTOIRE RECIPES: CHICKEN
EASY FOOD ISSUE 129
P.70
SIVE! William Murray and James Kavanagh dish on all things Currabin ny with Easy Food
23/03/2018 10:36
P.18
IN THE KITCHEN WITH CURRABINNY
William Murray and James Kavanagh give Easy Food a sneak peek into what’s next for Currabinny Foods
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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23/03/2018 12:47
William Murray (left) and James Kavanagh (right)
IN THE KITCHEN WITH
Currabinny
William Murray and James Kavanagh give Easy Food an exclusive sneak peek into what’s next for Currabinny Foods
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guest editor Currabinny
What is William’s pet peeve when it comes to eating? What is James’s guilty food pleasure? Find out the answers to these burning questions and watch their full interview with Easy Food on our YouTube and Facebook pages, @easyfoodmag!
James and Wililam sit down with Editor Caroline — watch the full interview on YouTube or Facebook at @easyfoodmag
Is
there a more dynamic duo on social media than James Kavanagh and his partner William Murray? James shot to Snapchat stardom a few years back, sharing video snippets of daily life with his followers on the mobile messaging app; from being carried Cleopatra-style on a gold litter into his 28th birthday party to theatrically narrating a jaunt to the corner shop, James has cleverly — yet seemingly effortlessly — parlayed his marketing and PR experience to craft a vibrant brand for himself, thereby captivating the portable screens of an audience ranging from masses of Irish schoolchildren to Paris Hilton herself. William, comparatively, is the more reserved of the two. He has a Masters of Arts degree and trained at Ballymaloe Cookery School, an artist and a lover of food to the core. Growing up in Currabinny, Co. Cork, the idea of food provenance runs deep with William; fishing for mackerel and tending to vegetable patches are second nature. One of James’s earliest Snapchat series garnering thousands of followers centred on scaring an admittedly jumpy William in their
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home. Often calmly perched near the stove or slicing peppers in their airy kitchen, William and his startled gasps gave us an insight into their day-to-day life, much of which revolved around food. Whether it’s one of William’s stunning creations at home, a hangover-curing takeaway or an afternoon lunch at a trendy Dublin café, William and James have made it clear that good food is a cornerstone of their relationship and, of course, their brand. With William’s food knowledge and James’s background in marketing, the pair decided to bring their dream of starting a food business to life. They founded Currabinny Foods to make dishes that are “unashamedly created with lots of real butter, Maldon Sea Salt and seasonal, fresh vegetables" — think Ballymaloe meets Ottolenghi. Not ones to tread cautiously, the pair skyrocketed the Currabinny business within the space of a year, not only to the delight of their followers but also those eager for an increasingly dynamic Irish food culture. Having started off selling a selection of Currabinny’s homemade foods at markets, the pair are currently in the process of
opening a Dublin-based café. A cookbook is also in the works — a gorgeous tome of recipes reflecting the style of the eponymous town of Currabinny, where the sea meets the forest. One thing is for sure: this is not a fleeting fancy for the two. While a Snapchat video might only last a few seconds, James and William are adament that Currabinny — the brand, the book, the café — cements its place in the Irish food scene. With an ethos of crafting visually stunning, wholesomely luxurious food using the best of Irish ingredients, this is where modern Irish food is truly heading. Like the pair themselves, the food is accessible to the masses yet skillfully finessed. Best of all, it seems there will be plenty to satiate our appetites for more from Currabinny.
Find more about Currabinny here: www.currabinny.ie Currabinny @currabinny_ @currabinny
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my passion for making and creating. I started thinking about Irish food and Irish produce and how I could find ways of combining a new wave of cuisines with traditional Irish elements. This was how Currabinny was really born. It would never have occurred to me to do a market or do any of those kind of things, so that's where James stepped in and began to market us as a brand.
James Kavanagh: Growing up, my mum was always cooking different things than the other mums would cook. It was the early 90s, so it was a bit of a meat-and-twoveg era, and she'd be a bit left of centre, cooking unusual things for that time. I was raging though, and she was as well, that our schools didn't teach home economics. I didn't have that opportunity in my school, but that's something I think should be compulsory in schools: food science and home economics. Every kid should do it. I later worked in food marketing and became aware of what goes into a good Irish product. Around that time, William was in Ballymaloe, so we were both in this food world and became obsessed with it. We'd be cooking breakfast at home and then automatically think, what are we going to have for lunch? Lunch is over, what's for dinner? What's for supper? Food was always on the mind because we were both working in it, then coming home and exploring it together. We thought, how do we turn our obsession into a career? So this is how Currabinny happened; we figured if we make our own café, we can eat all day!
Choosing props for Currabinny's recipe photography shoot in Easy Food
Tell us about your relationships with food and how you each developed such a passion for it?
mum and I were always in the kitchen and she taught me the basics of cooking. Then I went to college and ate stuff like tuna and pasta for four years!
William Murray: I grew up in rural Cork by the sea in a very idyllic countryside setting, with a handful of neighbours who were traditional in their food tastes, but also had that really amazing relationship with food where it was all about using what you could grow in your garden. It was just second nature and everyone had their own recipes; down the road someone made marmalade, someone else had bees and made honey. My
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After college, I really wanted to work with food, so I did the Ballymaloe 12-week course and it was honestly the best thing I’ve ever done. I realised I didn’t want to be a chef, so I worked as a waiter and learned more about the restaurant industry. It also gave me the space to be able to come home and decide, "I want to cook. I want to experiment with food." And I regained
So we know William’s guilty pleasure is tuna, mayonnaise and pasta. James, what’s yours? JK: I love a toastie. Two types of cheese — notions — but yeah, a good toastie is one thing I always go back to. Less grim than tuna pasta. Oh, and funeral sandwiches actually are my favorite thing. As in those sandwiches cut into triangles on sheets — you find them all over the place.
WM: He's basically my stage mom. JK: Well it’s definitely a dual partnership when it comes to making food — we’d both sit down and brainstorm recipe ideas and work from there.
APRIL 2018
23/03/2018 10:30
guest editor Currabinny
“That's something that should be compulsory in schools: food science and home economics. Every kid should do it.” — James Kavanagh Would you describe yourselves as very adventurous eaters? WM: Even though I'm the one who usually tests more things in the kitchen, James is much more adventurous with tasting food than I am. As in, if I like something and I see it on a menu, I'll order that. It annoys me about myself, because I'd love to be the person who goes, "Oh my god. I've never seen that before. I'll try that."
when it comes to food. I tend to know exactly what I want, which is good in a way because he'll go off and be whimsical with this and that, whereas I try to commercialise and think would what would be better for a food market.
How did you start Currabinny? JK: A few years ago we had decided we wanted to open a café at some point. It was a far off vision at the time!
JK: It's a good balance to have. We're constantly tugging at each other in a way, so when we arrive at something for Currabinny it's hopefully something everyone will like.
What's your kitchen dynamic like? JK: Wiliam is very much the creative one www.easyfood.ie
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WM: But at the same time, James was getting quite big on social media and you would see videos of me cooking food all the time. I think people became interested in the food we were eating and making. We were then invited to do a food market and that was
basically like a cattle prod that shocked us into “go mode”. In the space of two weeks, we had to come up with a brand name, what we were going to make...our whole ethos!
JK: We were at William's home in Currabinny at the time, and it just kind of felt right to name the business after that. We eventually started catering events and private parties. People often ask us, "What's your five-year plan?" And we don't know. It just happened, but we're happy how it's happened.
WM: For our first market, we didn’t know how much food to make. We sold out of everything quite early on, which is either a good thing in that we were super popular, or else a bad thing that we didn't make enough food! At events, we stay away from the style of walking around with trays of canapés. Instead, we have a very large table filled with bits of food and James and I stand there, aprons on, serving the food and talking people through it. It creates a dialogue and actually helped us form our own idea as to what we want to achieve with Currabinny.
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“People often ask us, 'What's your five-year plan?", and we honestly don't know. It just happened, but we're happy how it's happened.” — James Kavanagh
Watch William and James make th e potato and chive cakes on YouTub e @easyfoodmag !
What steps have you taken since to establish the business? JK: We’ve since done a supper for 60 people and a did a three-course tasting menu, which was really successful. It helped show us what our café could be like and taste like. We then did Bláthnaid Bergin’s Business of Food course through Ballymaloe, and that was scary, but brilliant. We had all these flowery ideas of what our café would be like, and she taught us about what does and doesn’t work. We’re hoping to open the café this August, so we’ve been looking around for a premises.
WM: We’re aware that there are so many cafés that seem to follow current trends, and trends only last so long. We want to create something timeless with Currabinny. It’s about good, honest Irish food cooked in a really nice way. There are elements of contemporary cuisines, of course, but it’s important that it has a solid basis in Irish producers and food makers. With Currabinny — in our opinion anyway — your granny could love it and a millennial could love it.
WM: And in terms of cafés, I love the JK: I want good solid food that tastes amazing, and has loads and loads and loads of butter in it.
feeling of going somewhere that feels like someone’s home. Whether it’s your greataunt’s home or a friend’s kitchen, there’s something to be said for a place that makes you feel a bit nostalgic. That’s the kind of vibe we want to achieve with Currabinny.
It’s clear you two genuinely love food. How has your social media fame nurtured your dreams for Currabinny? JK: For people who have been following us
on social media, they know that food has always been a passion for us, long before it was ever a business. I’d say our social media was 99 percent food! So when I was Snapchatting or cooking at home, it was essentially accidental market research, because we were flooded with messages about our food.
WM: So, it’s kind of our followers' fault we're doing this…
JK: They can only blame themselves.
“With Currabinny — in our opinion anyway — your granny could love it and a millennial could love it.” — William Murray 22 Easy Food
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guest editor Currabinny
Potato and chive cakes Makes 4
“These are great with most things (poached eggs being one), and satisfying just on their own. Gentle and comforting with subtle chive flavours. “ 800g large potatoes, peeled and grated 4 eggs, lightly beaten 3 onions, sliced thinly 4 tbsp chives, chopped Salt and black pepper Olive oil
1 Mix the grated potato with the eggs, sliced onion and chives. Season to taste with salt and pepper. 2 Separate into four parts for large cakes, or eight smaller cakes. 3 Heat the olive oil in a frying pan over a medium-low heat and add the potato mixture, cooking for around eight minutes. Turn over carefully and cook for another eight minutes.
Food for thought James and William dish on the foods they love and loathe
Per Serving 265kcals, 8.2g (1.9g saturated), 39.6g carbs (6.2g sugars), 9.9g protein, 6.7g fibre, 0.116g sodium
x
Mushrooms
James Kavanagh: I love mushrooms. He hates mushrooms. Or, he likes the more notion-y mushrooms. William Murray: I don't like little white button mushrooms. I hate mushroom soup. That's like the worst thing that anyone could ever give me.
Toasties
JK: I love a good toastie. WM: I can't remember the last time you made yourself your own toastie. JK: Last night! WM: Really? JK: Yeah. It’s on my Snapchat.
Pasta
WM: James won't eat any shape of pasta other than linguini. JK: I like tagliatelle. WM: Tagli− they're basically the same thing! JK: I like pappardelle. It fits the theme. WM: He won't have penne, shells or any shapes...nothing. JK: Yeah, I'm a bit conservative.
Avocados
WM: Because avocados are in everything I eat them, but I don't really like them. I feel really uncool saying that, but honestly, I don't see what all the fuss is about. I think they're a great food source, but do they have to be in everything? No.
Meat
JK: I think as a society we should be a bit more careful with our meat consumption. I wouldn't get it in a takeaway; I'd usually get tofu instead. I think we should make sure we’re eating better quality meat when we do have it and make it more of a special occasion. www.easyfood.ie
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READY FOR RHUBARB? Vibrant rhubarb will be a welcome addition to your spring kitchen with these sweet and savoury ideas
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22/03/2018 11:15
what’s in season? rhubarb
loves… b r a b Rhu WBERRIES
RA ❤ ST RIES SPBER RD R ❤ A ❤ CUSTA R E NGE HEES ❤ GI AT’S C A ❤ GO NILL ❤ VA
___ JAN ___ FEB ___ MAR
In season ___ APR March to June ___ MAY ___ JUNE ___ JULY ___ AUG ___ SEPT ___ OCT ___ NOV ___ DEC
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MEAT-FREE
masterpieces Cook to impress with these stunning vegetarian dishes
Recipes and images from The Modern Vegetarian By Maria Elia Published by Kyle Books Photography by Jonathan Gregson â‚Ź20/ÂŁ16.99
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what’s in season? vegetarian
Spiced Swiss chard with butter beans and couscous Serves 4 For the chard: A large bunch of Swiss chard 50ml olive oil 1 onion, finely diced 2 garlic cloves, finely chopped 4 tsp cumin seeds 2 tsp ground coriander A large pinch of saffron strands 4 tsp ground cumin 2 tsp sweet paprika 2 tsp smoked paprika 1 red chilli, deseeded and finely chopped Juice of 1 lemon 100ml vegetable stock Sea salt and pepper 1 x 400g tin butter or cannellini beans, drained Small bunch of fresh coriander, chopped Small bunch of fresh mint, roughly chopped
For the couscous: 350g instant couscous 80g golden raisins 50g butter, diced 350ml boiling water 30g pine nuts, toasted To serve: Roasted tomatoes 8 tbsp natural Greek yoghurt Griddled bread 1 Prepare the chard by cutting the stalks from the leaves, then wash it in several changes of water. Cut the stalks in half lengthways, then slice each into 4cm diagonals. Shred the leaves roughly and set aside. 2 Heat the olive oil in a large pan with a fitted lid. Add the onions and garlic and sauté for 3-4 minutes until golden. 3 Add the spices and chilli and cook over a medium heat for five minutes until fragrant.
stock and seasoning. Reduce the heat, cover and cook for 10 minutes. Add the chard leaves and beans to the pan and stir. Cover and cook for a further 10 minutes. Remove from the heat, season and stir through the coriander and mint. 4 For the couscous, pre-soak the raisins in hot water for 10 minutes until plump, then drain. Place the couscous, raisins and butter in a bowl, add a pinch of salt and pour over boiling water. Cover with cling film and leave for 3-4 minutes to steam. Remove the film and ‘fluff’ with a fork to loosen the couscous grains, then stir through the pine nuts. 5 Serve warm with roasted tomatoes, yoghurt and a wedge of griddled bread. Per Serving 775kcals, 19.7g fat (2.9g saturated), 122.9g carbs (16.6g sugars), 30.6g protein, 19.9g fibre, 0.153g sodium
Add the chard stalks, lemon juice, vegetable
p tip:
To s ard stalk If the ch eel p , y g in seem str with a e celery them lik r. le peele vegetab
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THE
big bite These so-tasty sandwiches are classics for a reason
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MARCH 2018
22/03/2018 11:34
larder luck classic sandwiches
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Easy Food 49
Croque Monsieur Makes 4 8 slices thick white bread 8 slices of ham 90g Gruyère, grated 1 tsp herbes de Provence For the béchamel: 60g butter 4 tbsp plain flour 400ml whole milk 2 tbsp wholegrain mustard ½ ground nutmeg 1 To make the béchamel, melt the butter in a saucepan over a medium heat. Whisk in the flour and cook for three minutes, still whisking, until incorporated. 2 Gradually whisk in the milk, stirring until smooth. Cook for another 3-4 minutes until the sauce has thickened.
50 Easy Food
3 Whisk in the mustard and nutmeg. 4 Preheat the oven to 220˚C/200˚C fan/ gas mark 7 and line a baking tray with parchment paper. 5 Spread the bread slices with the béchamel, makig sure to spread it all the way to the edges. 6 Place four slices of bread, béchamel sideup, on the baking sheet. Top with the ham and half of the cheese. 7 Top with the remaining slices of bread, béchamel side-up, then top with the remaining cheese and sprinkle with herbes de Provence. 8 Bake for 10-15 minutes until the cheese is brown and bubbling. Slice the sandwiches and serve immediately. Per Serving 387kcals, 25.6g fat (14.1g saturated), 23g carbs, 5.9g sugars, 17.1g protein, 5.9g sugars, 1.7g fibre, 0.594g sodium
APRIL 2018
larder luck classic sandwiches
Club sandwich Makes 4 4 smoked rashers 8 hard-boiled eggs 4 tbsp mayonnaise, plus extra for spreading 1 tsp wholegrain mustard 12 slices of sourdough bread Little gem lettuce 1 tomato, sliced For the chicken: 2 tbsp wholegrain mustard 2 tbsp honey 2 garlic cloves, crushed 2 tsp red wine vinegar 2 tsp olive oil, plus extra for cooking Salt and black pepper 4 small chicken fillets
1 To make the chicken, whisk together the mustard, honey, garlic, vinegar, oil and a pinch of salt and pepper in a bowl. Pour into a re-sealable plastic bag and add the chicken. Turn to coat and refrigerate for at least one hour, or overnight if possible. 2 Heat a frying pan over a medium-high heat. Add some oil to the pan and cook the rashers for 3-4 minutes per side or until cooked through and crispy. Remove from the
pan and set aside, reserving any bacon fat in the pan. 3 Remove the chicken from the marinade, allowing any excess to drip off. Cook the chicken for 4-5 minutes per side until cooked through. Set aside to rest for at least 10 minutes, then cut into large slices. 4 Peel the eggs and mash with the mustard and mayonnaise. Season with some salt and black pepper. 5 Toast the bread and spread four slices with a bit of mayonnaise. Top with lettuce, tomato and some chicken. 6 Top with another slice of bread, then spread over the egg mayonnaise. Top with the rashers and the final slices of bread. Slice in half on the diagonal or into quarters to serve. Per Serving 697kcals, 30.4g fat (7.6g saturated), 52.4g carbs, 12.8g sugars, 53.1g protein, 12.8g sugars, 2.7g fibre, 1.002g sodium
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Easy Food 51
FEELING FRUITY We break down your morning glass of OJ
WHAT’S IN A NAME? JUICE DRINK Products labelled with the terms ‘juice-flavoured beverage’ and ‘juice drink’ often contain only small amounts of real juice, along with water and some type of sweetener. Nutritionally, these drinks are similar to most soft drinks: high in sugar and calories, but low in nutrients.
FRUIT JUICE FROM CONCENTRATE The term “from concentrate” means that the juice has been concentrated down (i.e., the water has been removed) for shipping, then it has been rehydrated before being packaged.
FRUIT JUICE NOT FROM CONCENTRATE This juice has simply been pasteurised, then packaged. While the nutritional content isn’t any higher than juices that have been concentrated, many people believe it tastes better.
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NOT SO HEALTHY While it’s true that pure fruit juice contains high amounts of nutrients such as vitamin C and potassium, it’s not as healthy as you might think. Because the natural fibres of the fruit have been removed during the juicing process, the high levels of natural sugar fructose are absorbed into the bloodstream very quickly. In the short term, this can cause a surge in energy, quickly followed by a crash. In the longer term, regularly bombarding your body with quick-release sugars like this can lead to Type 2 diabetes. It’s also a fact that, the sugars in fruit juice — while natural — do no favours for your teeth. For juices made from citrus fruits, such as orange or grapefruit, the acid is also of concern to your dentist.
STRIKING A BALANCE Many of us really enjoy our morning juice, so here are some ways to make it a healthier habit. • Don’t drink large portions, aiming for a glass of around 150ml.
• If you must have a larger glass, dilute it with water. If your kids drink fruit juice, it’s a good idea to dilute it every time. • In terms of your teeth, it’s best to drink juice through a straw. As with any acidic food or drink, don’t brush your teeth immediately after you have a glass of juice, unless you rinse your mouth out well with water; combining those acids and sugars with the brushing action is bad news for your enamel.
BEST ADDED BENEFITS The following options carry extra health benefits: • Pomegranate juice has a very high antioxidant content, rivalling that of green tea. • Cranberry juice is packed with vitamin C. Drinking unsweetened cranberry juice may also help prevent a build-up of the bacteria that cause urinary tract infections, and can help soothe a UTI once you have one. • Prune juice is a good source of fibre and contains a natural
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larder luck fruit juice
laxative called sorbitol. It’s also packed with good stuff like antioxidants, iron and potassium. • If you want a morning juice that’s high in goodness but significantly lower in sugar, switch to vegetable juices — or experiment with mixing together half fruit, half vegetable. • Whole fruit still contains all of its natural fibres, which slow down fructose absorption. Why not make whole fruit part of your breakfast?
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5 WAYS WITH
sausages
Easy, tasty ways to use cheap and cheerful sausages on the breakfast plate and beyond
Spaghetti and sausage meatballs Serves 4 2 tbsp olive oil 8 sausages 3 garlic cloves, crushed 2 tsp dried oregano Pinch of dried chilli flakes 2 x 400g tins of chopped tomatoes Pinch of sugar Salt and black pepper 320g spaghetti Fresh basil, torn
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1 Squeeze the sausages out of their skins. Roll the meat from each sausage into three small meatballs; you should have 24 meatballs in total. 2 Heat one tablespoon of olive oil in a large pan and brown the sausage balls on all sides, working in batches to avoid crowding the pan. Transfer to a plate lined with kitchen paper and set aside. 3 Heat one tablespoon of oil in a large saucepan over a medium heat. Add the garlic, oregano and chilli flakes and cook for one minute, stirring. Add the tinned tomatoes along with the sugar and some salt and black pepper.
4 Bring to the boil, then reduce the heat to a simmer. Add the meatballs and simmer for 10-12 minutes or until they are completely cooked throughout, stirring occasionally. 5 Bring a large pot of salted water to a boil and cook the spaghetti according to packet instructions. Drain in a colander. 6 Divide the spaghetti between serving plates and top each with six meatballs. Pour over the sauce, top with fresh basil and serve immediately. Per Serving 421kcals, 16.7g fat (3.7g saturated), 52.9g carbs (5.4g sugars), 16.1g protein, 2.8g fibre, 0.265g sodium
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what’s for dinner? sausages
MAKE IT YOURS: herbs, Add fresh or dried dried or s illie ch chopped crispy ed ok co s, ke fla chilli erry ch bacon or halved g eg the to tomatoes . ed sir de if re, mixtu
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Sausage, egg and cheese breakfast boats Serves 4 2 demi baguettes 6 sausages 4 eggs 60ml milk or cream 80g Cheddar, grated 30g Parmesan 2 spring onions, sliced Salt and black pepper 1 Cut a deep ‘V’ into the top of each baguette. Pull away the tops and the insides of the bread, leaving no more than one centimetre on the bottom and sides of the baguettes. Set the baguettes aside. 2 Turn the grill on to a high heat. Cook the sausages under the grill until completely cooked throughout. Cut the sausages into
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bite-sized pieces and set aside. 3 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 4 In a bowl, beat together the eggs and milk. Whisk in half of the Cheddar along with the Parmesan, spring onions and sausage chunks. Season with salt and pepper. Sprinkle the remaining Cheddar over the tops of the boats. 5 Pour the mixture into the baguette boats,
dividing it equally. Place the baguettes on a baking tray and bake for 30-35 minutes or until almost completely set in the centres (the egg mixture will continue to cook in its own heat, so remove them from the oven when there is still a slight wobble). 6 Allow to sit for five minutes, then slice and serve. Per Serving 558kcals, 13.2g fat (5.3g saturated), 79.9g carbs (4.1g sugars), 28.4g protein, 3g fibre, 1.389g sodium
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The alpha
AND THE OMEGA THESE RECIPES MAKE IT EASIER THAN EVER TO GET THOSE ALL-IMPORTANT OMEGA-3S
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make it healthy! omega-3s
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FOODS RICH IN OMEGA-3S
OMEGA-3 BENEFITS Omega-3 foods are believed to help lower the risk for heart disease due to their inflammation-reducing abilities. They also are needed for proper neurological function, cell membrane maintenance, mood regulation and hormone production. This is the reason omega-3s are known as “good fats”, the kinds that provide polyunsaturated fatty acids (PUFAS) known as alpha-linolenic acids. While most consume enough of the other kinds of essential fatty acids known as omega-6s (found in cooking oils like sunflower oil, plus some nuts), most people are low in omega-3s and can afford to up their intake of omega-3 foods. Studies show that a lower ratio of omega-6s to omega-3s is preferable and can reduce the risk of many common health issues, including breast cancer, rheumatoid arthritis and asthma. Many studies show that omega-3 fatty acids help the following: • Cardiovascular health (by lowering blood pressure, cholesterol, plaque buildup in the arteries, and the chance of having a heart attack or stroke) • Stabilising blood sugar levels, thus preventing diabetes • Reducing muscle, bone and joint pain by reducing inflammation • Improving mood and preventing depression • Sharpening the mind and helping with concentration and learning • Boosting immunity • Treating digestive disorders such as ulcerative colitis • Reducing risk for cancer and helping prevent cancer reoccurence • Improving appearance, especially skin health Currently, there is no standard recommendation as to what quantity of omega-3s we need to consume; suggestions range from 500mg-1,000mg daily.
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• Oily fish, such as salmon, tuna, trout, mackerel, herring, sardines and anchovies • Cod liver oil, pure rapeseed oil, flaxseed oil • Walnuts • Seeds, such as chia, flax and hemp • Egg yolks • Sea vegetables • Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts • Dark leafy greens, such as kale and spinach These days, many foods are now fortified with omega-3s, including baby formula, cereal and some protein powders. However, while there’s nothing wrong with these sources, the best way to get your omega-3s is still from whole, real foods.
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make it healthy! cooking for fun omega-3s chocolate
KALE CAESAR SALAD Serves 4 as a side 80ml extra virgin olive oil 4 garlic cloves 150g day-old crusty bread, cubed 60g Parmesan, grated Zest and juice of 1 lemon 1 tbsp Dijon mustard 3 anchovy fillets packed in oil, drained 1 tsp Worcestershire sauce Salt and black pepper 200g kale, tough stems removed, cut into ribbons 1 Pour 20ml of the olive oil into a pan. Lightly crush two of the garlic cloves and add to the pan. Bring to a medium heat and cook the garlic for 3-4 minutes until golden and very aromatic. Remove the garlic and discard. 2 Add the cubes of bread to the garlic infused oil and cook for 4-5 minutes until they are golden and crisp and have absorbed all the oil, stirring frequently. Remove from the heat and set aside. 3 In the bowl of a food processor, combine the remaining garlic cloves with the Parmesan, lemon zest and juice, mustard, anchovies and Worcestershire sauce. Whizz until smooth. With the machine running, slowly stream in the remaining 60ml olive oil. Let the processor run for another 1015 seconds. Taste and season with black pepper and some salt, if needed. 4 In a large bowl, toss the kale with the croutons and two-thirds of the dressing. Let the kale sit for five minutes to soften. Drizzle over the remaining dressing and serve. Per serving: 354kcals, 23.9g fat (5.2g saturated), 27.5g carbs (2.3g sugars), 10.6g protein, 2.3g fibre, 0.624g sodium
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