Easy Food Issue 135

HEALTHY RECIPES & TIPS FROM IRELAND’S TEST KITCHEN

MAKE-AHEAD

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EATING FOR

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• STORECUPBOARD SUPPERS • ZESTY CITRUS RECIPES • MAKE-AHEAD DINNERS • LUXURIOUS POTATOES • SMOOTHIE BOWLS • EATING FOR WELLNESS • VEGAN COOKING • PARTY DIPS •

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EASY FOOD ISSUE 135

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SIMPLE & TASTY

VEGAN RECIPES

SPECIAL GUEST EDITOR

Vegan food wr iter White shares he Holly r ex advice on maste pert ring a plant-based diet

06/12/2018 10:58

T CH HE R ID GIF ISTMEAL T! AS

Enjoy freshly cooked meals without being tied to the kitchen with the Sear and Stew Slow Cooker.

The Sear and Stew Slow Cooker is available from all leading electrical retailers nationwide. To find your local retailer and to view the entire range of Morphy Richards products, please visit www.morphyrichards.ie find us on facebook Morphy Richards is part of the Irish owned Glen Dimplex Group.

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Easy Food team Hello Easy Food readers!

DESIGN Siobhán O’Riordan and Rodrigo Maruso.

PHOTOGRAPHY & FOOD STYLING Agnieszka Wypych, Charisse van Kan, Pauline Smyth, Shannon Peare and Síomha Guiney. Some images from Shutterstock.com.

TEST KITCHEN Built by QK Living www.qkliving.ie ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com fave recipe: Irish cream liqueur dip, p.87 ADMINISTRATION Production Consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com

A few facts gained from it are that since the year 2000, an area of tropical forests the size of the UK, France, Germany, Spain and Portugal combined has been cut down or burnt for livestock grazing and feed, with the last two years being the highest on record. Deforestation is now the leading cause of wildlife extinction. We’re also currently killing about 56 billion farmed animals a year, and that doesn’t include anything from the sea. As an animal lover and someone who feels in my heart that this is wrong, I have made it my mission to change the perception of vegan food. In my feature (from p.19), you will see cosy comforting casseroles, protein-dense breakfast options, gooey fudge-like brownies and must-haves like my all-day bread, which is a freezer staple in my home. I hope you love and enjoy the recipes here and that you find them a tasty way to dip your toe into the vegan world!

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All rights, including moral rights, reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, without the prior permission in writing from the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published. While our recipes have been tested by experts, sometimes recipes don’t work properly due to mismeasuring and different cooker performance. We advise readers to measure ingredients carefully and time their own bakes.The views expressed in this magazine are not those of the publisher. It is recommended that you consult your GP before following any kind of weight reduction, health or exercise programme. Articles and advertisements are for information only.They are not intended to replace medical care.

Special thanks to all our guardian angels.

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New year, new food

Health Rules

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your baby’s cold symptoms

Family dinners Meat-free meals Low-sugar treats

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The former president of Ireland Mary Robinson has called on developed nations to cut their consumption levels, quoting, “We need, each of us, to think about our carbon footprint. Eat less meat, or no meat at all. Become vegetarian or vegan.” In the UK, the number of people identifying as vegans has increased by 350%, compared to a decade ago, according to research commissioned by the Vegan Society, and Ireland is rapidly following suit.

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BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Winter citrus, beetroot and fennel salad, p.34 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Roast stuffed pork steak, p.77

I transitioned to a vegan diet over four years ago, and rather than feeling like I Holly White was giving something up, I have added so much more to my diet. My herb and spice cabinet is full to the brim and I eat a much wider variety of fruits, vegetables, grains and pulses than ever before. All that I will ask is, please leave your preconceptions of vegan food aside and know that I am surrounded by non-vegans who can all agree that not only is vegan food delicious, it also has a massive environmental impact and single-handedly is the best step you can take towards lowering your carbon footprint.

11

Digital Interns Domenica Soldo foodintern@zahramediagroup.com Kate Durnin foodteam@zahramediagroup.com Contributors Aoife Howard, Michael Fleming, Anita Rourke and Sylvia Diaz.

After all the Christmas indulgence, we can find ourselves craving fresh, healthy, nutrient-dense yet easy-to-prepare recipes — so that’s just what I have here for you!

Real mums... real solutions Tasty recipes, & crafts

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EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Dauphinoise potatoes, p.80

It’s such a pleasure to be writing this to you, welcoming you to this issue and also a brand new year.

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EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 255 7566 fave recipe: Grilled mackerel with cauliflower mash and herby caper dressing, p.71

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Your comments, photos and questions

12 FOOD BITES

News, products and cookbooks from the wonderful world of food

WHAT’S IN SEASON? 30 SUNSHINE IN WINTER

Enjoy a burst of freshness with the

sweet-and-sour flavours of citrus fruits

January

CONTENTS Chicken ramen

P.58

36 NEW WAYS WITH WINTER VEG

Seasonal recipes using beetroot, parsnips

and Brussels sprouts

LARDER LUCK 40 COOL BEANS

Raid your storecupboard to make these

easy, tasty family dinners

44 TIME OAT Use healthy oats in a variety of baked goods 50 COOK THE COVER

This warming vegetarian curry is the feelgood food you need this winter

Shepherdless pie

P.62

WHAT’S FOR DINNER? 52 FROM THE BUTCHER’S BLOCK

Winter citrus, beetroot and fennel salad

P.34

Local butcher Michael Fleming explains why oily fish is important

54 WEEKLY MENU PLANNER

Keep it simple, keep it quick with our whole week’s worth of family meals

4 Easy Food

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JANUARY 2019

06/12/2018 11:01

COOKING FOR FUN

KIDS’ KITCHEN

70 COOKING WITH CURRABINNY

98 GO WITH YOUR GUT

dishes from the Currabinny cookbook

80 PICK A SIDE

Which decadent potato side dish tickles your fancy?

Our Home Ec expert explains the benefits of fermentation

Feed the soul with these nourishing Irish

101 EASY JUNIORS

This soup is the perfect warming lunch on a cold day

82 TAKE A DIP

These easy party dips are perfect for relaxed entertaining

94 EAT IRELAND

Recipe Editor Jocelyn Doyle is buzzing about her New Year’s resolution

P.92

Honeyed Ricotta toast with citrus and thyme

Cream of chicken soup

P.95

MAKE IT HEALTHY!

104 SNACK SMART

P.106

Healthy tortilla chips

From The Cover

These protein-packed snacks will keep you going for longer

108 CHALLENGE YOURSELF

Learn all about kefir, one of the world’s oldest fermented foods

116 OH MY GOODNESS

Dr. Aoife Howard shares her favourite healthy January treat

P.65

P.110

TO YOUR HEALTH

Reap the benefits of these delicious, nutrient-rich meals, inside and out

P.74

CHEAP DATE

Don’t let low funds stop you having a cosy dinner date with your one and only

MAKE-AHEAD MARVELS

Keep any festivities stress-free with freezerfriendly meals

P.88

BOWLED OVER

Instagram-worthy bowls that are packed with as much flavour as they are nutrition

P.19

FEELING HEALTHY WITH HOLLY

Holly White shares her expert advice on mastering plant-based cooking for beginners

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FROM OUR KITCHEN TO YOURS

120 All the knowledge you need to become an expert in the kitchen

124 FREE-FROM BAKING

Food Stylist Shannon Peare looks at easy baking alternatives

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.

Easy Food 5

06/12/2018 3:08 p.m.

RECIPE INDEX v

Budget-Friendly

T

Freezable

J

Kid-Friendly

x

Dairy-Free

v

Vegetarian

LF

Low-Fat

DF

Diabetes-Friendly

GF

Gluten-Free

v

v MEAT Shredded sprouts with bacon and Parmesan Shepherd’s pie with cannellini bean mash Cauliflower rice-stuffed peppers Malaysian beef

38 43 57 66

• •

LF DF GF

• •

•

•

•

•

•

•

•

•

Pistachio and cranberry stuffing

67

•

•

•

Roast stuffed pork steak

77

•

•

•

x

•

•

•

• •

FISH AND SEAFOOD Grilled mackerel with cauliflower mash and caper dressing

53

•

•

•

Poached salmon with mash and greens

59

•

•

•

Easy fish stew

60

•

•

•

Cheesy fish smokies

76

•

•

Soy ceviche tuna poké bowl

92

Crab bisque

112

•

Pistachio crumbed salmon

115

•

• • •

• •

• • • •

•

• •

•

•

•

POULTRY Lemon, onion and olive chicken tagine

32

•

Avocado baked eggs with turkey bacon, parsnips and peas

56

•

Chicken ramen

58

•

Cream of chicken soup

102

VEGETARIAN

•

22

•

Sweet potato and butter bean stew

22

•

Vegan meatballs

23

•

•

•

• •

•

•

Tomato tofu scramble with garlic spinach

•

•

• •

•

•

•

•

•

•

•

•

•

•

•

•

•

• •

• • •

Creamy mushroom pasta with tapenade

24

•

Broccoli and cauliflower cheese

27

•

•

•

•

•

Orange and tomato soup

33

•

•

•

•

•

Winter citrus, beetroot and fennel salad

34

•

•

•

•

•

Preserved lemons

34

•

•

•

•

•

Beetroot and goat's cheese tarts

36

•

•

•

Beetroot veggie burgers

36

•

•

•

•

Creamy parsnip and cashew soup

37

•

•

•

•

Parsnip and potato mash

37

•

•

•

•

Roasted parsnip and pear salad

37

•

•

•

Roasted sprouts with tahini dressing

38

•

•

•

Winter vegetable salad

38

•

•

•

•

Chana masala

41

•

•

•

•

•

Pea and potato cakes

41

•

•

•

•

•

Butter bean-balls with spaghetti

42

•

•

•

•

COVER RECIPE: Roasted smokey sweet potato chilli

50

•

•

•

•

•

Vegan Singapore noodles

55

•

•

•

•

•

Shepherdless pie

62

•

•

•

•

•

•

Slow-cooked red cabbage

68

•

•

•

•

Macroom oatmeal with milk and salt

70

•

•

•

6 Easy Food

EF135_06_Recipe_Index.indd 6

•

•

•

• •

x

v

LF DF GF

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

v Ruby chard korma

71

•

•

Dauphinoise potatoes

80

•

•

Luxurious mash

81

•

•

Quinoa, egg and sauerkraut buddha bowls

89

•

Mermaid smoothie bowl

91

•

•

•

•

Honeyed Ricotta toast with citrus and thyme

95

•

•

•

•

Classic sauerkraut

99

•

•

•

•

•

Chickpea flour tortilla chips

106

•

•

•

•

•

Homemade kimchi

113

•

•

•

•

Nutrient rich green soup

114

•

•

•

•

•

•

Peanut, date and cacao truffles

117

•

•

•

•

•

•

All-day bread

25

•

•

•

•

•

•

Pecan brownies with cashew icing

26

•

•

•

•

Mixed berry apple crumble with vanilla coconut cream

28

•

•

•

•

Oatmeal crackers

45

•

•

•

•

•

Oatmeal and blueberry breakfast muffins

46

•

•

•

•

•

•

Honey and oat flour bread

47

•

•

•

•

•

•

Oatmeal, cranberry and chocolate chip cookies

48

•

•

•

•

Better-for-you brownies

63

•

•

•

•

Wholemeal spelt carrot loaf with orange Mascarpone icing

72

•

•

•

•

Quinoa, oat and pecan crunch

104

•

•

•

•

Coconut and lime cake

127

•

•

•

•

Earl Grey winter fruit cocktail

61

•

•

•

Lemon crème brûlées

78

•

•

•

Matcha green cocktail

111

•

Rosemary citrus midwinter mocktails

130

•

Lemon vinaigrette

34

•

Roasted beetroot hummus

36

•

French onion dip

84

•

Three-cheese spinach and artichoke dip

85

•

•

Fiery roasted jalapeño hummus

86

•

•

Irish cream liqueur dip

87

•

White bean hummus

106

•

•

•

•

Cashew and tomato dip

106

•

•

•

•

• •

BAKED GOODS • • • •

• •

•

DESSERTS

DRINKS

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

SAUCES • •

•

•

• •

•

•

• •

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

•

• •

•

JANUARY 2019

06/12/2018 13:18

What’s inside A sneak peek at what you’ll find in this issue

HEALTH BUZZ

Plenty of us like to kick off the New Year by waving an enthusiastic goodbye to the Christmas excess and turning over a new dietary leaf. If you’re on the January health kick, we’ve got plenty in store for you, with a focus on lighter meals, meat-free eating and nutrient-rich foods. Guest Editor Holly White is showing just how delicious vegan meals can be, p.19 — perfect if you’re thinking about Veganuary. Turn to p.36 for some new ways with winter vegetables, enjoy some oat-based baked goods from p.44, snack smart with our healthy protein-packed options from p.104, and make sure you’re getting as much goodness as possible with our nutrient-focused eating, from p.110. Interested in including more fermented foods in your diet? We show you how to make your own kefir on p.108. Finally, if you’re on the Dry January buzz, head to p.130 for a delicious booze-free cocktail.

REBEL REBEL

Are you already sick of the health-focused chit chat? Be a January rebel and enjoy a touch of indulgence here and there. We may be in full hibernation mode, but that doesn’t mean we can’t enjoy a romantic dinner date — flip to p.74 for a threecourse menu you’ll both enjoy, and add the perfect side dish with our luxurious potato recipes (p.80). If you’re throwing a New Year’s party, head to p.82 for delicious dips sure to please any crowd.

Roast stuffed pork steak p.77 Matcha green cocktail p.111

Honey and oat bread p.47

Vegan Singapore rice noodles p.55

ON A SHOESTRING

Are you broke? We’re broke. Luckily, this issue is filled with meal ideas that won’t be too rough on your fragile, post-holiday wallet. Try our bean-based recipes from p.40, using that cheap and cheerful storecupboard staple to make hearty, warming, fibre- and protein-rich dinners, or flip to p.54 for our usual complement of everyday meals.

Three cheese spinach and artichoke dip p.85

Dauphinoise potatoes p.80 Chana masala p.41

Shepherdless pie p.62

Cauliflower rice-stuffed peppers p.57

FRESH FLAVOURS We’re always in the mood for something fresh and flavoursome after all the heavy eating through December. Even though they’re in season during the winter, there is something irrepressibly sunny about citrus fruits, and we’ve been inviting a few rays of sunshine into our kitchen, from p.30. We’ve also been having some fun with endlessly Instagrammable smoothie bowls, from p.88 — luckily, they’re as tasty and nutritious as they are pretty!

Lemon, onion and olive chicken tagine p.32 www.easyfood.ie

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Mermaid smoothie bowl p.91

Quinoa, egg and sauerkraut Buddha bowl p.89 Easy Food 7

06/12/2018 3:15 p.m.

your say

We love hearing about what you’re up to in the kitchen, so send on your comments, questions and cooking tales!

Meet the Taste Team

You have outdone yourselves with your brilliant birthday issue of Easy Food. The stew with barley was a nostalgic winner and brought back smells and tastes from my childhood. It was delicious. We also adored the waffle pudding — such a genius hack for waffles! It’s a new staple now on our household dessert menu. The Halloween bakes were great fun, too.

Thanks for all the birthday memories of the last 15 years. How far you have come in 15 years, and we the readers continue to reap the rewards of your recipes for success. You should all be very proud!

Happy 15th birthday. Here’s to the next 15.

Brenda Drumm Kildare

Emma McCabe Byrne “I work part time and am married with three sons. I absolutely love cooking and trying out new recipes. I’m very lucky as my husband and two of my sons have very inquisitive palates and will try anything once.

I took up Gaelic football last year at my son’s local football club, the Mullingar Shamrocks, and now enjoy training twice a week with my Shamammies!”

“Could you help me as you have before? I lost the creamy baked mashed potatoes recipe from your 2016 Christmas annual and I can't remember how far in advance I can make them!"

Geraldine Kearns

“No problem! Happy to help. Just checked the recipe and you can make the potatoes a day or two in advance before baking.

Just let them sit at room temp for about two hours before baking. I’ve attached the recipe here for you.”

Pauline Gunning “I’m Mum to two teenage boys, Jack and Ben. I enjoy trying out new recipes and like nothing more than browsing through a cookbook or food magazine. As a coeliac, I try to adapt baking recipes to be glutenfree. I frequently cook for family and friends.

My hobbies include going to the gym, walking our dog, pilates and reading.”

“Thank you so much. They are so lovely. I usually make two batches but bake them straight away, so I was just checking.

Happy Christmas to you all at Easy Food!”

Happy 15th birthday to Easy Food. I was amazed that it is that long since the very first issue, and even more amazed to see my letter of congratulations from 2003 re-printed in your birthday edition!

My views expressed then are still the same today. It is a great magazine and I have cooked many of the recipes, which are firm family favourites today.

Wishing you continued prosperity and success.

C. Greene Donegal Town

8 Easy Food

EF135_08-010_Your Say.indd 8

Roisin Dunne “I share my life with my 11-year-old daughter Darcey. I have breast cancer, so I am very conscious of eating healthily and in particular using the spice turmeric due to its anti-inflammatory properties. This can be difficult at times as my daughter is quite a fussy eater and not great with spices or unusual ingredients, but I am not interested in preparing two meals each day so we usually have to compromise."

JANUARY 2019

06/12/2018 13:19

letters and comments

“Planning this weeks' meals with @easyfoodmag” – @rachel.

“Chocolate cake as requested from the new teenager in the house. This is the cover cake by @petitepoirecakeco from @easyfoodmag Christmas edition. Gorgeous cake, completely luscious!”

kelly.75685962

– @therepublicofcake

“This Sunday we want to have some fun in the kitchen. @easyfoodmag gives us such valuable tips!”

– @khaabaa

“Tonight’s dinner, so good and simple. #butterbeanmash recipe from @easyfoodmag #gammonsteak.”

– @rachel.kelly.75685962

“Little tiny bread balls. I tried this recipe from @easyfoodmag and it was so simple... sometimes yeast baking is a bit simpler as there aren’t many ingredients. I also made scones today and the kitchen looked like a flour bomb went off!”

“This week’s supper club dessert was banoffee pavlova — triple meringue stack, salted caramel sauce, whipped cream, banana and digestive crumbs. Smashed it.

All gone!” – @xaymeex

– @the_superfood_makery

October competition winners 1 x dinner for two at Crow Street

1 x afternoon tea for four at Glenlo Abbey

Deirdre Smyth

Mary Thornton

1 x half-day course for two at Cooks Academy

1 x overnight midweek stay for two with dinner and breakfast at Kelly’s Resort

Sandra Eyre

1 x Champagne afternoon tea for two at Dromoland David Scully

1 x Kilkenny food and homeware hamper

Regina McGarrigle

1 x €200 worth of Pyrex cookware Susan Groarke

Lena Keane

3 x €50 SuperValu vouchers

1 x afternoon tea for two at Lough Erne

William Seale Josie McCormack-Venters Deirdre O’Driscoll

Marguerite Gahan

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Easy Food 9

06/12/2018 3:19 p.m.

There’s been plenty of buzz about our Christmas Annual…

“Excellent, I’ll be picking this up today. #ChristmasIsComing #ChristmasJoy” – @fushu79

“Looks amazing guys!

Can't wait to get my hands on it.”

– @irishbakingadv1

“Got my copy this evening. I'm sitting flicking through the pages and I've only got to page 102, and so far I want to bake, cook and eat everything.

Brilliant magazine.”

“Was chilling out reading mine last night.”

– @ursula.hughes.9

“Drool. Gorgeous shot!”

– @yvonnekeanephotography

– @lb3404

“Gorgeous cover, @easyfoodmag!”

– @BWGFoodservice “Eek! Can’t wait!”

“My favourite @easyfoodmag issue of the year has arrived! Really love the edible gift ideas this year. #easyfoodmag #christmas.”

– @eacbhaile29

“Yummy yummy.”

– Maria Garry

“Got the Christmas issue already and looking forward to reading it.”

– Maria O’Flynn

“I love my Christmas Annual each year! I started collecting Easy Food when it began and it was my first recipe magazine I bought. I still refer back to my copies for inspiration.

Great job everyone.” – @Kittibee

“STUNNING picture!”

– @ShaneSmith83

– @sweetandmeat

“Got mine today. Can’t wait to sit down and look over it.” – Claire Coster

“Sheer joy!”

– @pammersp

“A satisfying picture of food from this year.”

– Marg Barlow

Contact us Easy Food Magazine @easyfoodmag

“My take on the @easyfoodmag wreath from the Christmas Annual.

The scent is fab!"

– @BethOllieBiz

easyfoodmag

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JANUARY 2019

06/12/2018 13:20

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Morphy Richards is part of the Irish owned Glen Dimplex Group.

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FOOD BITES Heart-healthy habits Maggie Lynch of the Irish Institute of Nutrition and Health (IINH) in Loughlinstown has created a selection of heart-nourishing recipes for Udo’s Oil, appearing in Healthy Habits your Heart will Love. Maggie is a Nutrition and Health Coach and Director of Cooking at the IINH’s Taste Kitchen where she devises recipes and meal plans for people with health issues and food intolerances, and runs specialist healthy cookery courses.

Udo’s Oil as a vegan seed oil rich in omega 3,6 and 9.

Healthy Habits your Heart will Love is available in pharmacies and healthfood stores nationwide.

Don your finery, take a step back in time and indulge in an afternoon tea at Victorian Tea Times in Arklow, Co. Wicklow, where

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HAPPY, HEALTHY BITES The Happy Pear has launched a new Bites range, including Salted Caramel Bites, Tiffin Bites, and Seedie Cookie Bites.

All three are vegan-friendly, made with all

natural ingredients, and are a source of fibre.

Available in SuperValu and selected independent foodie stores nationwide; RRP €3.30 (100g).

Teeling’s new release: honey!

Harvested from the rooftops of the Teeling Whiskey Distillery in the heart of Dublin’s Liberties, every jar of Teeling Blossom Honey (RRP €8) contains the finest quality Irish honey. With distinct characteristics and tastes, the Teeling Blossom Honey has notes of vanilla, candied marshmallows and clove and is the perfect accompaniment to your toast, tea or — of course — hot whiskey!

Each jar has been jarred by hand in small batches and crafted to savour by Beekeeper Olly Nolan. guests can experience an authentic afternoon tea inspired by the elegance and refinery of the Victorian era. Parlour maids in period costume serve tea, while a Victorian matriarch regales attendees with tales of eras past.

The Victorian tea rooms are a labour of love for proprieter Audrey Whelan, who has spent years collecting antiques and memorabilia to guarantee the authenticity of this experience.

“Guests can enjoy delicious afternoon teas and have fun in our Victorian dressing room as they don beautiful dresses and finery as worn by ladies in that era,” said Audrey. “It’s like breaking into the play box for adults!”

The afternoon teas are proving popular with groups — from wedding parties to families — who want to revel in the opulence of the era.

Booking is essential; contaact (089) 4285848 or visit www.victorianteatimes.com.

JANUARY 2019

06/12/2018 11:08

news

Lyons reveals Ireland’s personali-teas Lyons Tea has released the results of a nationwide research campaign to find out how Ireland, county-by-county, truly takes its tea.

Each of the 1,001 people who participated was asked to describe the perfect cuppa, based on three tea-taking pillars: brew time, sugar and milk.

The research findings show that when it comes to tea-taking, for us Irish, it’s personal. In response to this, Lyons Tea has launched a competition that will make the tea drinking experience more personal than ever for 100,000 winners. For more information, visit ww.lyonsmymug.ie.

BEN & JERRY’S RELEASES NON-DAIRY ICE CREAM Chunks? Check. Swirls? Check. Non-Dairy? Check.

With the recent rise in veganism, Ben & Jerry’s has the solution for those who still want to indulge. Ben & Jerry’s nondairy flavour lineup is now widely available nationwide and is the first non-dairy Fairtrade certified ice cream in Ireland.

The Ben & Jerry’s almond-based and vegan certified ice-cream range includes two classic flavours: Chocolate Fudge Brownie and Chunky Monkey, as well as a non-dairy exclusive flavour: Peanut Butter & Cookies.

Available in grocery stores nationwide; RRP €7.45. www.benjerry.ie

Stock up to stay in The new ‘Inspired by Centra’ range ticks all of the must-have boxes for a great night in this January.

With over 100 new quality products, the range uses quality home grown ingredients from trusted suppliers to bring a bit of luxury at prices we can all afford. Some of our favourites include the handstretched sourdough pizzas (€5 each, or 2 for €8); the fruit, seed and nut tubs (from €4) and the Bakery Bites — resealable tubs of caramel shortbread biscuits, toffee krispie bites, blackcurrant and almond bites or white chocolate and cranberry bites (€3.50).

The range is available now in all Centra stores nationwide.

3 WAYS TO CUT DOWN ON SALT To much salt (sodium chloride) can increase the risk of high blood pressure, a major risk factor for heart disease and stroke; it is the sodium in salt that is linked to high blood pressure. Adults should keep our salt intake to a maximum of 6g (one teaspoon) per day. Dr Sarah Jarvis shares her top tips doing this: 1. Cut down on processed foods, as this is where the majority of our salt comes from.

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2. Keep processed meats (e.g., bacon, ham and sausages) to a minimum.

3. Flavour your cooking with herbs, spices and lemon juice. Weaning yourself off salt takes time, but your palate will adjust.

Reduced-sodium salt like LoSalt is a good option for those who want to reduce their sodium intake. High blood pressure is very common and often has no symptoms. It will be checked as part of your NHS health check which you are invited to every five years between the ages of 40-74; these screenings are the best way to detect early signs for high blood pressure, stroke, kidney disease, heart disease, type 2 diabetes and dementia.

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Cookbook CORNER

Donal Skehan’s Meals in Minutes

By Donal Skehan Published by Hodder & Stoughton €28/£25 We love Donal Skehan, and we’re delighted to see him back with yet another impressive collection of achievable recipes. Quick-fix midweek meals are one of Easy Food’s cornerstones, and Skehan has got 90 delicious examples in this volume, spread through six categories: one-pan, one-pot, quick prep/slow cook, six ingredients, grocery store suppers and 15-minute meals. Think Thai chicken stew; sloppy Joes; parsley cream cod; dark and sticky lamb steaks; tomato and thyme eggs; roast Asian beef rib stew; harissa baked fish; brown butter flattened chicken; shredded duck and orange salad; fresh pasta with lemon, prawns and chilli; or cheesy baked mushrooms on toast. Big flavours, minimum fuss.

Cook Share Eat Vegan

The Minimalist Kitchen

By Áine Carlin Published by Mitchell Beazley €22.45/£20

By Melissa Coleman Published by Oxmoor House €28/£25

With veganism still very much on-trend, Áine Carlin’s latest collection of 125 plant-based meals is out to prove that there’s something for everyone at the vegan table. There’s far more going on here than the stereotypical salads that might spring to mind — hot lemony artichoke and spinach dip; sweet potato gratin with panko lemon crumb; sweetcorn fritters with quick-pickled carrot; battered tofu fingers with salt and chilli; sweet potato hash browns with chipotle soured cream; rustic leek, potato and artichoke galette — although, to be fair, the salads are stunning, too. Finishing with sweet treats like mulled poached pears and vegan panna cotta, we’re sure no one will feel anything other than satisfied.

January is a good time of year to develop new habits and wipe down the proverbial slate. While some may be reviewing their clothing in the hopes of paring back to a capsule wardrobe, The Minimalist Kitchen has us stripping down our kitchens to the bare essentials. Coleman shares her tips for creating your very own minimalist kitchen, from pantry staples and storage solutions to utensils and appliances. She’s also got a wealth of recipes to show that a strippedback kitchen can still put full flavoured meals on the table: our eyes were caught by the humble chuck roast; chicken gyros with tzatziki; quinoa bibimbap bowls; crispy pizza with caramelised onions; honeyed Ricotta semifreddo; and quick winter sangria, amongst others. Maybe we’re minimalists now?

One Pan, Whole Family

By Carla Snyder Published by Chronicle Books €21.30/£18.99 No matter how big your household, the prospect of minimal washing up is always a welcome one.

That’s why we love this book full of 70 complete one-pan dinners ready in 45 minutes or less, all of which are aimed at midweek family mealtimes. Kids and grown-ups alike will be delighted to sit down to turkey chilli with chiles and black beans; pork chops with sweet potatoes and apple glaze; cheesy angel hair pasta with asparagus and basil; stovetop lasagne; super burgers with Cheddar, mushrooms and onion; or gratin of haddock with tomato and courgette. We love the little tips on how to tweak dishes for adult tastebuds or for those nights when the kids are ravenous. A fantastic buy for anyone feeding a family.

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JANUARY 2019

06/12/2018 11:09

products

IT’S party TIME!

Fun products to help you throw the perfect party

Himalayan salt shots www.firebox.com €28.10/£24.99

Sphere ice cube mould www.designist.ie €14/£12.45 Giant prosecco fllute www.firebox.com €14.69/£13

Metal straws www.designist.ie €20/£17.80

MW Artisan Platter in storm grey www.harveynorman.ie €20/£17.80

Apollo Cocktail Set in Silver www.littlewoodsireland.ie €21.99/£19.55 Pink ceramic bowl Homesense stores nationwide €12.99/£11.55 VINTER 2018 serving plate IKEA stores nationwide €6.50/£5.80

Set of 8 Waterside Gold Star hi-ball glasses www.littlewoodsireland.ie €42.99/£38.20

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06/12/2018 11:09

COMPETITIONS

Win a fine dining experience at the East Room!

The East Room has been the formal dining room at the historically significant Plassey House on the grounds of the University of Limerick for more than two centuries, and the new East Room restaurant is continuing a long tradition of fine dining in this magnificent setting. The East Room restaurant is now open to the public, and to rave reviews: it has already claimed the No.1 spot on TripAdvisor for Limerick dining.

The restaurant’s recently refurbished dining and reception rooms provide a stunning venue that complements Plassey House’s rich history as a home to some of Munster’s most prestigious families.

Head Chef Derek Fitzpatrick’s passion for culinary excellence translates into the East Room’s menus, showcasing the best of locally sourced, organic and foraged ingredients. Drawing on years of experience gained in establishments such as Dromoland Castle, Les Gourmandais and The Treasury, Derek’s mission is to provide a 5-star dining experience at the East Room.

For a chance to win dinner from the Table d’Hote menu for two and a bottle of wine, email your contact details and the answer to the question below to competitions@easyfood.ie with EAST ROOM in the subject line.

Win an electrical juicer!

Rendered in stylish stainless steel for low maintenance elegance, the Stellar Juicer delivers maximum efficiency, extracting an average of 70% juice from each piece of fruit or vegetable processed.

Despite the impressive juice extraction rate, it works extremely quickly and is effortless to use; the two-speed motor offers flexibility when juicing different ingredients; simply push fruit and vegetables into the feeder tube and watch your fresh juice pour straight out, ready to drink.

When you’re done, pop all of the components (apart from the motor) into the dishwasher, or wash by hand. The process is quiet, fuss-free and maximises the health benefits of fresh juice: vitamin-rich and additive-free goodness, with none of the oxidation or additives of shop-bought products.

We have one Stellar Juicer to give away! To enter, email your contact details and the answer to the question below to competitions@easyfood.ie with JUICER in the subject line: The Stellar Juicer extracts roughly what percentage of juice from fruits and vegetables?

A. 30% B. 50% C. 70% Terms and conditions apply.

Competition closes 26th January.

The East Room is the formal dining room of which historic house?

A. Ballyvolane House B. Castletown House C. Plassey House Terms and conditions apply.

Competition closes 26th January.

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JANUARY 2019

06/12/2018 11:10

competitions

POSTAL ENTRIES

Foll ow the rele van t inst ruc tion on how to ent er for eac s com pet itio n and pos t you r enth Eas y Foo d, 12 Prin ce of Wal ry to: Qui nsb oro ugh Roa d, Bra y, Co.es Terrace , Don ’t forg et to ind ica te wha Wicklow. you are ent erin g and inc ludt com pet itio n e all you r con tac t det ails . For full term s and con diti ons , visi t ww w.e asy foo d.ie .

Enjoy a special winter season dinner for two at multiaward-winning Greenes Restaurant, where the ethos is for outstanding local ingredients, cooked innovatively and presented beautifully, with pre-dinner cocktails in neighbouring ‘2018 Bar of the Year’ Cask, plus an overnight stay in a junior suite at adjoining Hotel Isaacs, which offers country house-style, boutique accommodation in the centre of Cork.

Bryan McCarthy heads up the kitchen at Greenes and he and his team work in tandem with the best of Cork’s food producers and in other parts of Ireland to create a menu that is devoted to local, seasonal, foraged and organic ingredients.

Hotel Isaacs Cork is located in the heart of Cork City's Victorian quarter; all the most popular Cork City cultural attractions are within short walking distance including cathedrals, The English Market, The Butter Museum, The Everyman Theatre, Cork Opera House, Crawford Gallery, Cork Gaol and much more.

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To enter, email your contact details and the answer to the question below to competitions@zahramediagroup.com with GREENES in the subject line.

What is the name of the head chef at Greenes Restaurant?

A. Bryan McCarthy B. Benny McCarthy C. Barry McCarthy For more information, visit www.hotelisaacscork.com and www.greenesrestaurant.com.

Terms and conditions apply; competition closes 26th January. To be redeemed mid-week (including Sundays); not available weekends or bank holidays. Double occupancy. One cocktail each in Cask; other beverages not included. Relates to Greenes’ Set Menu; Set Menu can be upgraded to a Tasting Menu with payment of an additional supplement. Non-transferable; pre-booking essential.

Easy Food 17

06/12/2018 11:10

Win lunch for 4 at Saba!

January is the time to create New Year's Resolutions and Saba has the perfect menu to aid any healthy eating journey. Saba and Saba To Go are delighted to announce that the Caveman Paleo-friendly menu is back from January 7th until 27th, 2019.

Both Saba and Saba To Go will be offering a dedicated Paleo-friendly menu inspired by some of their most popular dishes. Chef Taweesak Trakoolwattana has created these dishes that are packed with delicious Thai flavours, with a focus on fresh, healthy and nutritious ingredients. The Paleo diet is a dairy-free, wheat-free, soya-free, and legume-free eating plan, increasingly popular among health and fitness enthusiasts.

One reader now has the chance to win lunch for four with cocktails at Saba.

To enter, email your contact details and the answer to the question below to competitions@easyfood.ie with SABA in the subject line:

Win a health fryer!

When is the Caveman Paleo-friendly menu available at Saba and Saba To Go? A. 1st – 7th January B. 7th – 27th January C. 10th – 17th January Terms and conditions apply. Competition closes 26th January.

The large 3L capacity is perfect for cooking for a whole family, and the defrost option means frozen food can be cooked straight away.

Not only is the fryer easy to use, but it also features a number of safety features, such as a cooltouch detachable handle, which means that it’s safe to handle at any time during the cooking process. It also shuts off after an allocated time.

For a chance to win, email your contact details and the answer to the question below to competitions@easyfood.ie with MORPHY RICHARDS in the subject line:

Looking for a quick and healthy way to make meals the whole family can enjoy? Meet the Health Fryer from Morphy Richards!

It requires a substantially smaller amount of oil than a conventional fryer, making it a healthy option for cooking delicious foods. Plus, it has handy pre-programmed tasks, a timer and delay-start functions, making it perfect for experienced and beginner cooks alike. Just put the food into the fryer, select the preferred option and let the product do all the hard work for you, as it pre-sets the correct time and temperature for each task.

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What is the cooking capacity of the Morphy Richards Health Fryer?

A. 1L B. 2L C. 3L Terms and conditions apply. Competition closes 26th January.

JANUARY 2019

06/12/2018 11:11

Feeling healthy with

HOLLY

Holly White shares her expert advice on mastering plant-based cooking for beginners

Recipes and images from Vegan-ish

By Holly White Published by Gill Books €22.99/£19.99

H

olly White describes herself as a “generous vegan”, and we're totally on board for it.

She’s waving goodbye to the days when eating a vegan diet meant boring menu options and dinner guest dread; instead, Holly aims to elevate plant-based eating to a level where it can be considered communial and inclusive. Whether it’s a lifestyle change or just opting for plant-based eating one day a week, there are plenty of exciting, nourishing and satisying recipes that will have your body humming with wellness.

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Holly herself is a food and beauty writer, focusing on ethical and sustainable foods, trends and buys that help her followers look and feel their best. She slowly converted to a plant-based diet at the age of 30 for ethical, environmental and wellness reasons; she found that switching to this diet not only made her feel better physically, it aligned with her moral compass and allows her to live her life on her terms. She followed up with structured cooking courses to establish a firm footing in vegan cooking. Holly’s cookbook, Vegan-ish, is a all-in-one ode to plant-based

eating, perfect anyone who “[is] a committed vegan or just curious about this increasingly popular diet.” The book covers everything from everyday recipes and practical advice for adopting elements of a vegan diet to tips for shopping and dining out.

We were delighted to sit down with Holly and learn more about her cooking style, the reasons behind the cookbook and what we all (even the dedicated carnivores!) can do to eat a little more sustainably and healthily.

Easy Food 19

06/12/2018 3:25 p.m.

What inspired you to adopt a plant-based diet?

About five years ago, I had watched a load of documentaries on how our food gets to us, and it really opened my eyes to how disconnected we are from our food.

Fundamentally, I don’t feel comfortable with the idea that something would have to die for me to live, and I realised that I can live a really fulfilling and exciting life without eating any animal products. Once I started to eat a plant-based diet, I also noticed that my skin looked clearer and I felt less bloated, so there was definitely an aesthetic impact too. I also appreciate that I can make a positive impact on the environment by not eating meat, and I think this is something that can’t be overlooked. Climate change is such a huge issue and we can’t rely on anyone else to do the work for us to keep the planet safe. What I love is that in this modern age of social media, everyone’s voice can be amplified and even small changes can have a tremendous impact, even if it’s just within your social network.

What is the difference between vegan and plant-based eating?

Plant-based eating focuses on your diet, while veganism is an entire lifestyle. So not only would your food be vegan, you also wouldn’t buy or wear any animal products, such as leather or fur or cosmetics that are tested on animals. You also likely wouldn’t attend a zoo or circus, or anywhere where animals were kept. But I think people need to take it at their own pace; I’d say my lifestyle is as vegan as I can make it, but I also have three cats (that I absolutely spoil and adore), so that might not fall under some definitions of a vegan lifestyle. I try and live a life that is sustainable and conscious, without being an inconvenience to myself.

How did you start experimenting with vegan cooking?

When I became vegan, I really didn’t know what to eat. I was living on sweet potato fries, pasta and tomato sauce, and after about a year I decided I needed to make better food — or else no one was going to want to come for dinner! I did a 12-week course in fermentation and raw food mastery here in Ireland, and this was brilliant; it got me really excited about food again. I then went to the Raw Food Café in London for more

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training, as I’ve found hands-on is a much more effective way to learn from people who have been doing this for years. Then just last year I went over to the Plant Lab in Los Angeles, where I trained in vegan and raw food desserts. I found it amazing and it really inspired me to keep learning and experimenting with vegan cooking.

How has vegan cuisine — and the perception of it — changed in Ireland?

I’ll find there are a lot of younger people

at my cookery demos and what I always say is that if you decide to go vegan, it’s a decision only you can make and you can’t make it for anyone else. I stress to people that even though they’ve made a decision to eat this way, they can’t expect that the world is going to open up and cater to their needs. It’s empowering to learn how to cook for yourself, do your own shopping and learn more about your food, which I think has really been a growing phenomenon for enthusiastic cooks everywhere. I find restaurants can be really accommodating if you give them notice,

"When you want to eat this way, you pretty much have to master it at home first, so it’s all about having the right tools and information."

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06/12/2018 11:13

guest editor Holly White

and I often create a really delicious meal by piecing together different vegan-friendly side dishes or starters. It can sometimes be quite expensive though, so what I typically do is prioritise my social time when I’m out and rely on my own cooking for my mealtimes.

I’d say I cook about 85-90% of my own food; since I’ve undergone the training I’ve had, I find I’m almost more satisfed with what I cook than with what I’d get at some restaurants anyway. So when I go out, I have a glass of wine and enjoy a proper catch up with my friends, knowing that I’ve also enjoyed a delicious meal at home.

That said, I’ve launched a three-course vegan menu with The Merrion Hotel in Dublin, so that’s been a really fun project and I’m so excited for people to taste just how satisfying and special vegan dining can be.

I’m definitely more of a cook than a classically trained chef, so I was initially intimidated going into the kitchens, but everyone there

casserole-y food — so I want to elevate that and prove that vegan food can be colourful and warm and really modern. We’ve all reached a point where we’re becoming much more savvy about advertising and questioning what actually works best for us. Does meat and two veg really suit everyone on a daily basis? We’re a generation that curates our newsfeeds — we don’t just read the newspaper; we pick and choose which outlets and content to follow and absorb. I don’t think it’s my business to ask or question why people may be choosing a vegan diet, but I do think it comes down to everyone owning the power to make eating or lifestyle choices that align with our values.

book was a great place for me to collate my recipes and advice, and I hope others find it to be useful on their own food journeys.

How does your cookbook capture your journey with a plant-based diet?

I know from experience that choosing to follow a plant-based diet can bring new challenges or a new way of shopping, so I wanted the book to be there for every step of that journey, from how to do that initial shop and preparing all the basics to having fun with recipes. When you want to eat this way, you pretty much have to master it at home first, so it’s all about having the right tools and information. I love that I can share a lot of the special finds and memories in the book too; for instance, my husband and I were in Bangkok recently and I found a vegan Eton mess, and I was so excited as I hadn’t eaten one in years! It was delicious, and it inspired me to experiment with my own recipe for vegan meringues. You can’t necessarily expect to find these things in shops, so the

What can home cooks do to take small steps toward eating more plant-based meals, even if it’s just once a week?

I think my best advice would be to start small; focus a little more on making your vegetables as delicious as possible, and you’ll be happier and happier for them to take up a larger portion of your plate!

was so welcoming to me, and so warm and enthusiastic. I think it was surprising for some of the team to learn that I make everything from scratch, from almond milk to spreads.

Is this often a key message in your demos too?

Definitely — I always focus on the buiding blocks in my demos. I’m certified in plantbased nutrition and I’m doing a diploma in general nutrition as well. A lot of people might have had discomfort or difficulty with digestion, and one thing I always stress is that once you’re completely in control of everything you eat, you are one hundred percent aware of what’s going into your body.

For instance, someone might have an issue with shop-bought almond milk, but really it could be one of the preservatives causing the discomfort. If you’re making your own foods from scratch, at least you can trace it back and figure out which ingredient is the culprit.

Basically, if you want to feel well, you need to be aware of what you’re eating.

Do these mirror the messages do you hear from your followers?

I think one thing that everyone can agree on is that we all want food to taste delicious.

What I love more than anything is surprising people when it comes to vegan food; I love when people try a vegan recipe and think it’s absolutely delicious. I hate the notion of apologetic vegan food — really bland, gray,

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How do you make vegan dining work when you’re entertaining or a guest at a dinner party?

I won’t lie — when I’m hosting a dinner party, I go all out! I’d love to say I can effortlessly throw something together, but I really want to make sure that people enjoy the experience.

I’ve realised that when people are dining out, they’ll often go for an option that seems safe; for example, steak and chips anywhere in the world is always going to be pretty good.

It might not be the very best thing you’ve ever had, but it’s a safer bet than trying the vegan dish that might end up being awful. So when I’m cooking for other people, I want to make sure that the food I’m offering is going to really be delicious, especially for people who wouldn’t normally eat it. This way, there’s the possibility that, hey, that vegan dish was amazing! I was determined to have a vegan burger on my cookbook cover to convey the message that vegan food can be really hearty and also a treat. Sure, some people could be junk food vegans if all they’re eating is bean burgers and chips! If I’m attending a dinner party, I always offer to bring a dish that I know I can eat so that I’m not expecting my hosts to cater for me, and I absolutely love it when other people dig in and find that they really enjoy it, too. I always want to be a generous vegan, sharing delicious food and showing people that this lifestyle can be inclusive and really exciting.

Find more about Holly here: www.holly.ie @HollyWhite.ie @HollyWhite_ie @Hollywhite.ie @Holly.ie

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Tomato tofu scramble with garlic spinach Serves 4 “Tofu is a blank canvas for flavours, but it needs to be properly prepped and seasoned to make it tasty. Whenever people tell me they don’t like tofu, I want to cook this scramble for them. It so closely resembles scrambled eggs that it’s hard to believe it’s not the real thing.”

1 x 400g block of firm tofu Splash of unsweetened plant-based milk 1 tsp ground turmeric ½ tsp onion powder A pinch of black salt (see the tip below)

Sweet potato and butter bean stew Serves 4 “Stews and casseroles are perfect warming comfort food. They also work really well in slow cookers, which I’m convinced are going to have a revival soon. There’s a bit of chopping involved, but there’s no need to chase perfection. Some chunky vegetables make this more hearty.”

2 tbsp olive oil 800g sweet potatoes, peeled and chopped into small cubes 2 onions, finely chopped 4 garlic cloves, crushed 1 tsp ground cumin 1 tsp ground coriander 1 tsp smoked paprika 2 x 400g tins of chopped tomatoes 500ml vegetable stock 2 x 400g tins of butter beans, drained and rinsed 1 large bunch of fresh coriander, chopped Sea salt and freshly ground black pepper

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A pinch of freshly ground black pepper Olive oil, for frying 2 garlic cloves, crushed A handful of baby spinach 2 shallots, finely chopped A pinch of chilli flakes (optional) 1 ripe tomato or 4 cherry tomatoes, finely chopped 1 ripe avocado, peeled, stoned and sliced, to serve (optional) Sourdough toast, to serve (optional) 1 Preheat the oven to 80°C and put a serving plate in it to warm. Remove the tofu from the package and pat it dry with kitchen paper to remove as much of the water as possible.

Crumble the tofu into a bowl, then add the milk, turmeric, onion powder and a pinch of black salt and pepper and mash to combine.

2 Drizzle some olive oil in a frying pan set over a medium heat. Add the garlic and lightly fry for about 30 seconds before adding the spinach.

Quickly toss the leaves to ensure they are coated in the garlic and oil. Once they’re starting to wilt, remove the pan from the heat. Transfer the spinach to the warmed serving plate and keep warm in the oven.

3 Without washing the pan, add a little more oil if needed. Add the shallots and lightly sauté for a minute, then add the chopped tomato. When

the shallots and garlic start to go golden, push everything to the side of the pan, then add the mashed tofu.

4 Leave to heat through for a moment before stirring to ensure it cooks evenly. Mix in the tomatoes and garlic from the side of the pan, stirring to combine.

5 Within eight minutes, your tofu will be cooked and the shallots should have started to crisp. You can return the spinach to the pan to combine the two together or serve them separately if you like.

6 Transfer to warmed plates and top with a drizzle of oil and a pinch of chilli flakes (if using), then season to taste with extra salt and pepper.

This goes really well with some sliced avocado or sourdough toast on the side.

Per Serving 216kcals, 17.6g fat (3.4g saturated), 8.7g carbs (11.4g sugars), 9.7g protein, 4.8g fibre, 0.06g sodium

x

Holly’s tip

If you really want that eggy taste, black salt is a must. It may also be called kala namak and is sourced from northern India. It can eaisly be bought online and in most health food stores. It has a high sulphur content, which is what gives this dish a convincingly eggy flavour.

To serve: Brown rice Coconut yoghurt 1 Heat the oil in a casserole dish set over a medium heat. Add the chopped sweet potatoes, onion, garlic and spices. Cook, stirring occasionally, for about eight minutes, until all of the flavours have combined and the potatoes have a slight golden edge.

2 Add the tinned tomatoes and stock. Bring to the boil, then reduce the heat and simmer with the lid half off for about 25 minutes, until the sweet potatoes are tender.

3 Add the butter beans an cook for another 5 minutes to warm them through. Season with salt and pepper and sprinkle over the chopped fresh coriander leaves.

4 Serve in warmed shallow bowls with steaming bowls of brown rice and a little coconut yogurt on the side.

Per Serving 528kcals, 8g fat (1.2g saturated), 95.8g carbs (10.2g sugars), 15.8g protein, 20.1g fibre, 0.371g sodium

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guest editor Holly White

Vegan meatballs Serves 4 “These are a real crowd pleaser. I wasn’t entirely sure what to expect the first time I made these, but I had a good feeling that they would work out and now this is one of my staple dinners.”

For the meatballs: 1 tbsp chia seeds 1 tbsp filtered water 2 shallots, chopped 100g walnuts 30g uncooked sweet potato 25g oyster mushrooms 15g nutritional yeast To serve: 1 batch of tomato sauce Courgetti or spaghetti A handful of pine nuts A handful of chopped fresh flat-leaf parsley A drizzle of truffle oil or good-quality extra virgin olive oil 1 Preheat the oven to 140°C/120°C fan/gas mark 1. Line a baking tray with non-stick baking paper.

2 First put the chia seeds and water in a small bowl and set aside for about 10 minutes to allow the seeds to gel.

3 Blend all the meatball ingredients, including the soaked chia seeds, in a food processor until a thick, chunky dough is formed. Roll into balls about the size of a ping pong ball. Put on the lined baking tray and bake for 15 minutes.

4 Meanwhile, heat the tomato sauce in a large frying pan set over a medium heat. Add the baked meatballs and simmer gently for a few minutes to bring it all together.

5 Serve in warmed shallow bowls over courgetti or spaghetti. Top with pine nuts, fresh parsley and a drizzle of truffle oil or your best extra virgin olive oil.

Per Serving 213kcals, 15.7g fat (0.9g saturated), 11.1g carbs (0.8g sugars), 10.3g protein, 4.7g fibre, 0.01g sodium

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Holly’s tip

If you have an extra five minutes, lightly fry the meatballs in some olive oil before adding them to the sauce to give them a slight crunch and a little more bite.

It’s also nice to toast the pine nuts. Put them in a dry frying pan set over a medium heat and cook for a few minutes, until lightly toasted.

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Easy Food 23

06/12/2018 11:14

Creamy mushroom pasta with tapenade Serves 4 “This has all the elements of a gorgeous pasta dish. The creamy sauce and mushrooms work so well to create a delicious flavour. The slightly sour addition of the olive tapenade really balances the flavours and makes it so satisfying.”

1 x 400ml tin of coconut milk, chilled overnight.

400g pasta (any kind) Olive oil 280g mushrooms (I use a mix of oyster and button mushrooms), chopped 8 shallots, finely chopped 4 garlic cloves, minced 1 large sprig of fresh thyme, leaves finely chopped Rocket salad For the tapenade: 60g walnuts 20 black olives, pitted 4 dessertspoons olive oil 2 dessertspoons raw apple cider vinegar Sea salt and freshly ground black pepper 1 First put the tin of coconut milk in the fridge to help the creamy layer on top to separate. Ideally, do this the night before.

2 Cook the pasta in boiling salted water according to the packet instructions. Reserve half a mug of the cooking water before you drain the pasta.

3 To make the tapenade, put all the ingredients in a blender or food processor and pulse to combine. I like the walnuts to maintain some of their texture, so this is more to just break them down and blend the flavours. Season to taste with salt and pepper. It will be bitter, but this gets balanced out in the finished dish by the creaminess of the mushrooms and the sweetness of the coconut. Set aside.

4 Heat a little olive oil in a large frying pan set over a medium heat. Add the mushrooms and shallots and lightly fry for 6-8 minutes, until they start to soften. Add the garlic and thyme and fry for a further minute. Add a spoonful of the pasta cooking water to the pan and simmer lightly.

5 Take the tin of coconut milk out of the fridge without shaking it. Reduce the heat under the pan to very low, then open the tin and scoop the creamy top layer into the pan, stirring to blend everything together. Season to taste with salt and pepper.

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6 Drain the pasta and add it to the sauce, then quickly transfer to warmed serving plates. Add spoonfuls of the tapenade to the top of the pasta and serve in warmed shallow bowls with a simple rocket salad on the side.

Per Serving 783kcals, 49.9g fat (24.4g saturated), 71.5g carbs (4.9g sugars), 20.5g protein, 5.6g fibre, 0.281g sodium

Holly’s tips

1 Don’t throw out the coconut water after you’ve scooped out the cream — save it for adding to smoothies, soups, casseroles or desserts.

2 The coconut will evaporate, so if you’re making this in advance, do all the steps up until you add the pasta to the sauce.

3 Add any leftover tapenade to dressings.

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JANUARY 2019

06/12/2018 11:14

guest editor Holly White

All-day bread Makes 1 loaf “They say good things come to those who wait and this bread involves a lot of waiting, but it will live up to your expectations. Slice it thinly and serve toasted. This lasts for up to a week in an airtight container stored in the fridge.”

Dry ingredients: 160g hulled sunflower seeds 65g hulled pumpkin seeds 90g almonds 235g rolled oats 120g flaxseeds 25g psyllium seed husks (see the tips) 25g chia seeds 1 tsp fine sea salt Wet ingredients: 625ml filtered water

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40g maple or agave syrup or 55g date syrup 55g olive or coconut oil, plus extra for greasing 1 Preheat the oven to 180°C/160˚C fan/gas mark 4. Grease a 2lb loaf tin with a little olive or coconut oil or line it with a paper liner or nonstick baking paper.

2 Spread the sunflower and pumpkin seeds on a baking tray and put the almonds on a separate tray. Toast in the oven for about 15 minutes, stirring halfway through, until they start to brown. Allow to cool and turn off the oven.

Coarsely chop the almonds.

3 Put all the dry ingredients, including the toasted seeds, into a large bowl and mix to combine. Whisk together the wet ingredients in a jug, then pour them into the bowl with the dry ingredients. Mix up the ‘dough’ really well. Don’t be afraid to use your hands to knead away your stress — it will make the bread even better!

4 Scoop the dough into the prepared loaf tin and smooth out the top. Bang the tin down on the counter a few times to ensure there are no air bubbles. If you have any seeds left over, you can decorate the top with them or even spell out your initials if you like!

5 Put in the refrigerator and leave it for several hours, or ideally overnight.

6 When you’re ready to bake, remove the bread from the fridge and allow it to come to room temperature.

7 Put a rack in the middle of the oven and preheat it to 200°C/180˚C fan/gas mark 6. Bake the bread for about one hour, then take it out and gently remove the loaf from the pan. Let it cool on a wire rack for at least two hours.

Per Serving 309kcals, 18.6g fat (2.1g saturated), 26.6g carbs (3g sugars), 10.7g protein, 9.1g fibre, 0.204g sodium

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Easy Food 25

06/12/2018 11:14

Pecan brownies with cashew icing Makes 12 “A vegan brownie has connotations of something that’s supposed to be nice, but isn’t really. I’ve had my fair share of those kinds of brownie. But these are totally indulgent and delicious. I love the surprise of the nuts inside and the thick, creamy icing.

If you want a real dessert, these will do the trick! I make them with oats which gives a really dense thick brownie, but if you want a lighter option feel free to substitute with brown rice or spelt flour.”

200g oats or flour 260g dark soft brown sugar 200g raw cacao powder 1 tsp baking powder 1 tsp vanilla essence 250ml plant milk 1 ripe banana 1 tbsp chia seeds 180g coconut oil, melted, plus extra for greasing 60g pecans (or you could use flaked almonds or walnuts halves) For the cashew icing: 4 tbsp agave syrup 2 tbsp cashew butter 1 vanilla pod, cut in half lengthways and seeds scraped out 40g cacao butter, melted 1 Put the chia seeds and water in a bowl and stir to combine. Set aside for about 10 minutes to allow the seeds to gel.

2 Preheat the oven to 170°C/150˚C fan/ gas mark 3. Line a 23cm square baking tin with non-stick baking paper and brush with a tiny bit of melted coconut oil.

3 If using oats, in a food processor blitz the oats for approximately 10 seconds until a fine flour is formed. Add the sugar, baking powder and cacao powder and blend to combine before adding in the wet ingredients and banana.

4 Pour the mixture into the lined tin.

Shake the tin to ensure it fills all the spaces, then tap it on the counter a few times to ensure that there are no air bubbles. Scatter the pecans over the top, then shake the tin again and push them down into the batter.

5 Bake in the oven for 20 minutes. It will

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still be slightly soft in the middle. Allow to cool in the tin on a wire rack for 15 minutes while you make the icing.

6 To make the icing, blend the agave, cashew butter and vanilla together until well combined, then drizzle in the melted cacao butter and stir to combine.

7 Spread the icing over the cooled brownies, then put in the fridge to set.

Cut into 12 squares and store in an airtight container in the fridge for up to five days.

Per Serving 499kcals, 29.5g fat (20.1g saturated), 54.1g carbs (23.3g sugars), 7.2g protein, 10g fibre, 0.035g sodium

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JANUARY 2019

06/12/2018 11:15

guest editor Holly White

Broccoli and cauliflower cheese Serves 4 "Cauliflower cheese is one of those delicious comfort foods. The broccoli here adds a little colour and a different texture too.”

1 head of broccoli, cut into florets (approx.

400g) ½ head of cauliflower, cut into florets (approx. 300g) 2 garlic cloves, crushed 1 tbsp olive oil 1 tsp onion powder For the sauce: 2 tbsp olive oil 4 garlic cloves, crushed 3 tbsp cornflour 450ml unsweetened plain almond milk 3 heaped tbsp nutritional yeast 1 tbsp lemon juice 1 heaped tsp prepared English mustard or mustard powder ¼ tsp fine sea salt ¼ tsp ground black pepper 1 Preheat the oven to 180°C/160°C fan/gas mark 4. Blanch the broccoli and cauliflower in boiling salted water for two minutes before straining in a colander. Put them in the baking dish that you will cook them in. Add the garlic, oil and onion powder and mix well together to combine.

2 To make the sauce, heat the oil in a saucepan set over a medium heat. Add the garlic and fry for one minute, then add the cornflour. Pour in a little almond milk and whisk to form a paste, then slowly pour in the rest of the milk, whisking until you have a creamy sauce.

3 Use a hand-held blender to purée it or transfer to a blender to make sure it’s silky smooth.

Add the nutritional yeast, lemon juice, mustard or mustard powder, salt and pepper. Pour the sauce over the broccoli and cauliflower.

4 Bake in the oven for 25-30 minutes, until thevegetables are soft and the sauce is bubbling. For a slightly smoky, charred taste, put it under the grill for 2-3 minutes at the very end.

Per Serving 218kcals, 13.3g fat (1.6g saturated), 20.9g carbs (3.9g sugars), 9g protein, 7.4g fibre, 0.25g sodium

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Holly’s tip

You can add some vegan cheese if you have a brand you like. Put a layer of it on top at the last minute before grilling.

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Easy Food 27

06/12/2018 11:15

Mixed berry and apple crumble with vanilla coconut cream Serves 4 “It’s easy to vary the fruit in a crumble depending on what you have or what’s in season or on special offer in your supermarket. I love the simplicity of berries and apples, but you could also try peaches or rhubarb.”

4 apples, peeled, cored and chopped 200g fresh or frozen mixed berries 100g coconut sugar 100ml apple or orange juice Juice of 1 lemon 1 tbsp cornflour 1 heaped tsp ground cinnamon Maple syrup to sweeten (optional)

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For the crumble topping: 100g rolled oats 100g coconut sugar 50g ground almonds 50g flaked almonds 4 tbsp melted coconut oil To serve: Vanilla coconut cream 1 Preheat the oven to 160°C/140˚C fan/gas mark 3. Put the apples, berries, coconut sugar, apple or orange juice, lemon juice, cornflour and cinnamon in a large bowl and mix together, making sure the apples and berries are all coated with the juice and cornflour. Drizzle in a little maple syrup if you think the fruit is too tart. Transfer to a baking dish.

2 Put all the crumble ingredients in a medium-sized bowl and mix together, then pat it on top of the apple and berry mix.

3 Bake in the oven for 50 minutes. Finish it under the grill for the last few minutes to crisp it up. It will be piping hot, so I let it stand for 10 minutes before serving.

4 When the coconut cream hits the heat of the crumble it will melt straight away, so keep it chilled in the fridge and allow people to help themselves to keep it cool until the last minute.

Per Serving 732kcals, 29.3g fat (13.2g saturated), 112.1g carbs (80.5g sugars), 10.5g protein, 12.8g fibre, 0.006g sodium

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JANUARY 2019

06/12/2018 3:35 p.m.

What's in season?

EASY RECIPES USING THE BEST OF THIS MONTH'S FRESH, SEASONAL INGREDIENTS

30-38

IN THIS SECTION

SUNSHINE IN WINTER, p30

Enjoy a burst of freshness with the sweet-and-sour flavours of citrus fruits

www.easyfood.ie

EF135_XX Intro Pages.indd 29

NEW WAYS WITH WINTER VEG, p36

Seasonal recipes using beetroots, parsnips and Brussels sprouts

Easy Food 29

06/12/2018 12:57

Sunshine in winter

Enjoy a burst of freshness with the sweetand-sour flavours of citrus fruits

30 Easy Food

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JANUARY 2019

06/12/2018 12:25

what’s in season? citrus

www.easyfood.ie

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Easy Food 31

06/12/2018 12:26

Lemon, onion and olive chicken tagine Serves 4-6

1 tsp salt 1 tsp cumin 1 tsp paprika 1 tsp ground turmeric 6 garlic cloves, crushed 1 x 2cm piece of fresh ginger, peeled and grated 5 tbsp olive oil 4 skinless bone-in chicken thighs 4 skinless bone-in chicken drumsticks 4 onions, roughly chopped 1 tsp saffron threads (optional) Salt and black pepper 1 lemon, thinly sliced, seeds removed 250ml vegetable stock 120g green olives, pitted Handful of fresh parsley, finely chopped To serve: Rice

1 In a large sealable bag set into a bowl, combine the salt, cumin, paprika, turmeric, garlic and ginger. Stir in three tablespoons of oil. Add the chicken thighs and drumsticks.

2 Seal the bag, pushing all of the air out, and use your hands to work the marinade around the chicken. Place in the fridge for four hours.

3 Heat the remaining oil in a large casserole dish or tagine over a medium-high heat.

Working in batches to avoid crowding the pan, brown the chicken pieces on all sides, then transfer to a plate and set aside.

4 Add the onions to the pot along with the saffron, if using. Season with salt and black pepper and cook for 12-15 minutes until soft, stirring occasionally.

5 Return the chicken to the pot and add the lemon slices and stock. Bring to a boil, then turn the heat to medium-low. Cover with a lid and cook for 40-45 minutes or until the chicken is completely cooked throughout.

6 Stir in the olives and heat through for 2-3 minutes. Scatter with parsley and serve with rice.

Per Serving 350kcals, 20.2g fat (3.7g saturated), 13.1g carbs (3.7g sugars), 30.1g protein, 3.1g fibre, 0.791g sodium

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Roisin Dunne “When I saw this recipe, my heart sank, as my daughter is a fussy eater and not open to new ingredients like olives. However, she has just finished a project on Morocco, so she was excited to try this. We had most of the ingredients already and she really enjoyed putting everything into a bag and squishing it! While we cooked the chicken, the smell was just amazing.

I added some red pepper, but otherwise we followed the recipe exactly. The finished meal was delicious, and I was told that we would definitely have to cook it again. Our only criticism is that it is a little too lemony so perhaps next time we will add less, but it’s definitely a winner – I enjoyed its spicy and garlicky flavours, but it’s also quite plain and served with rice which suits my daughter. It’s also an easy recipe for kids to cook.”

JANUARY 2019

06/12/2018 3:44 p.m.

what’s in season? citrus

Orange and tomato soup Serves 4

1 tbsp olive oil 2 onions, chopped 2 garlic cloves, crushed 2 tbsp tomato purĂŠe Pinch of chilli flakes (optional) 700ml chicken or vegetable stock 250ml fresh orange juice 2 x 400g tins of chopped tomatoes 2 x 400g tins of plum tomatoes 1 tbsp orange zest, grated 20g butter 1 tbsp fresh coriander, chopped 1 tbsp honey Salt and black pepper

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EF135_030-034_Whats in season_Citrus.indd 33

1 Heat the olive oil in a large soup pot over a medium-high heat. Cook the onions for 5-6 minutes until softened. Add the garlic, tomato purĂŠe and chilli flakes, if using, and cook for one minute longer.

2 Stir in the stock, orange juice and tomatoes and bring to a boil. Reduce the heat and simmer gently for 40-45 minutes, uncovered.

3 Stir in the orange zest, butter, coriander, honey and salt.

4 Remove from the heat and allow to cool slightly, then use a stick blender or food processor to whizz until smooth.

5 Heat through before serving.

Per Serving 233kcals, 9g fat (3.3g saturated), 37.2g carbs (26.9g sugars), 6.3g protein, 6.5g fibre, 0.679g sodium

Easy Food 33

06/12/2018 12:26

Winter citrus, beetroot and fennel salad Serves 4-6

4 beetroots, tops trimmed 3 oranges 1 tbsp fresh lemon juice Juice of 1 lime 1 small fennel bulb, very thinly sliced crosswise, fronds reserved ½ a red onion, very thinly sliced Extra-virgin olive oil, avocado oil or walnut oil, for drizzling Sea salt and black pepper Handful of fresh coriander, chopped

Top tip

Use your favourite citrus fruit for this salad; blood oranges would give a gorgeous depth of colour, while grapefuit adds a tart bite that pairs well with the earthy beetroot.

1 Preheat the oven to 200˚C/180˚C fan/gas mark 6.

2 Wash the beetroots, leaving their skins a little damp. Wrap individually in tin foil, place on a rimmed baking tray and roast for one hour or until tender when pierced with a knife. Allow to cool.

3 Using a sharp knife, peel all four oranges and remove all of the white pith. Working over a bowl, divide the oranges into segments and place in the bowl. Add the lime juice.

4 Peel the cooled beetroots. Slice two of them crosswise into thin rounds and cut the remaining two into wedges. Add to the bowl with the oranges and toss together.

5 Divide the beetroot and orange mixture evenly amongst serving plates. Scatter over the fennel and onion. Pour over the juices from the bowl, then drizzle with oil. Season to taste with coarse sea salt and black pepper.

6 Allow to stand for five minutes to allow the flavours to come together, then garnish with fresh coriander and the reserved fennel fronds to serve.

Per Serving 153kcals, 7.3g fat (1.1g saturated), 21.4g carbs (13.8g sugars), 2.5g protein, 4.8g fibre, 0.101g sodium

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Make your own…

Lemon vinaigrette

In a jar, combine 1 finely chopped shallot, ½ tsp lemon zest, 180ml olive oil, 3 tbsp white wine vinegar, 3 tbsp lemon juice, 2 tbsp orange juice and some salt and black pepper. Shake to combine well.

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Preserved lemons

Toast 1 tsp coriander seeds, 1 tsp cumin seeds and 1 tsp whole black peppercorns in a dry pan over a medium-high heat for 1-2 minutes until the seeds begin to pop. Allow to cool, then place in a small bowl and stir together with 2 tbsp salt. Quarter 6 lemons lengthwise so that they stay attached by about 1cm at the stem ends. Stuff the lemons with salt mixture. Transfer lemons to a large, sterilised glass jar. Add 500ml fresh lemon juice and 2 fresh bay leaves. Seal with a tight-fitting lid and store in a dark place for 4-5 week until lemons are soft, shaking the jar every couple of days. Refrigerate after opening and use within six months.

JANUARY 2019

06/12/2018 3:45 p.m.

LoSalt_Easy Food Magazine_FP.qxp_Layout 1 22/11/2018 15:31 Page 1

Looking to reduce your salt intake without compromising on taste? ...try switching to the original and best reduced sodium salt

LoSalt recipe

Serves: 4 Prep: 15 mins Cook: 2 hours

Festive Beef Tagine • Preheat the oven to 180oC, gas mark 4.

• Heat the oil and fry the onion and steak for 4-5 minutes to brown. Add the spices and garlic and cook for 1 minute.

• Stir in the chick peas, tomatoes, cranberries, 200ml water and lemon and bring to the boil.

• Stir in the squash and transfer to a casserole dish. Cover with a tight fitting lid and cook for 2 hours until the meat is tender, checking every 40 minutes or so and adding a splash of water if it starts to look dry. Remove the cinnamon stick. Stir in the LoSalt and coriander and serve with couscous.

1 tbsp oil 1 onion, chopped 400g pack diced braising steak 1 cinnamon stick 1 tsp ground coriander ½ tsp mixed spice 1 clove garlic, chopped 400g can chick peas, drained 400g can chopped tomatoes 75g dried cranberries 1 preserved lemon, chopped 400g butternut squash, peeled and diced ½ tsp LoSalt 28g pack fresh coriander, chopped

Visit losalt.com for many more delicious recipes

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06/12/2018 13:12

3 NEW WAYS WITH

BEETROOT

NEW WAYS WITH WINTER VEGETABLES

Roasted beetroot hummus Serves 4-6 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Peel 2 whole beetroots and chop roughly. Drizzle with olive oil and season with salt and pepper. Roast for 50 minutes, turning once halfway through. Set aside and allow to cool. In a blender, combine the chopped beetroot with 1 Top Tip: x drained and It’s a good idea to rinsed 400g tin wear gloves when of chickpeas, 8 working with beetroot peeled garlic — this way, you can cloves, 3 tbsp avoid pink fingers! tahini, 3 tbsp lemon juice, 180ml olive oil and some salt and black pepper. Whizz into a smooth paste, adding a splash or two of water if necessary to loosen. Transfer to a serving bowl, drizzle with olive oil and scatter with some sesame seeds and pumpkin seeds to serve.

to score a border 1cm from the edge of each pastry rectangle.

In a bowl, stir together 200g soft goat’s cheese, 200g plain Greek yoghurt and the juice of ½ a lemon. Season with salt and black pepper. Spread the goat’s cheese mixture over the pastry rectangles, staying inside the borders. Slice 2 cooked, peeled beetroots and place over the cheese mixture.

Drizzle with a little honey, then bake the tarts for 16-18 minutes until golden.

Cool for 2-3 minutes, then serve with a salad.

Beetroot veggie burgers Makes 4 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Line a baking tray with parchment paper. Cook 60g bulghur wheat according to package instructions, then allow to cool. Place 3 peeled, cooked beetroots in a food processor and pulse a few times until chopped but still a little chunky.

Transfer to a large bowl and add the bulghur wheat, 1 egg, 2 crushed garlic cloves, 2 tbsp breadcrumbs, 1 tsp oil, 2 tsp lemon juice, a pinch of chilli powder and some salt and pepper.

Mix until completely combined. Shape the mixture into four patties and place on the prepared baking tray. Place in the oven and cook for 30 minutes, flipping halfway through. Serve in your favourite burger buns with Feta, sliced tomatoes and mixed leaves.

Beetroot and goat’s cheese tarts Makes 4 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Line a baking tray with parchment paper. Roll out 1 x 320g sheet of puff pastry.

Cut it into four equal parts and place on the prepared baking tray. Use the tip of a sharp knife

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06/12/2018 11:20

3 WAYS WITH

PARSNIPS

Creamy parsnip and cashew soup Serves 4 Heat 2 tbsp olive oil in a large pot over a medium-high heat. Add 1 chopped onion and cook for 5-6 minutes.

Peel and chop 4 large parsnips and add to the pot along with 3 crushed garlic cloves and some salt and pepper. Cook for 5-6 minutes, stirring occasionally. Make up 1.5l hot vegetable stock and add a splash to the pot. Allow to bubble for one minute, scraping up any sticky bits from the bottom of the pan using a wooden spoon. Add 60g raw cashew nuts and the remaining stock and bring to a boil. Lower to a simmer and cook for 40-45 minutes until the parsnips and garlic are very tender, and cashews are plump. Add 50ml olive oil and the juice of ½ a lemon.

Use a stick blender to whizz until smooth. Season to taste and sprinkle with snipped fresh chives, to serve.

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EF135_036-038_New_ways.indd 37

what’s in season? winter vegetables

Parsnip and potato mash

Roasted parsnip and pear salad

Serves 6-8 as a side Peel and roughly chop 3 large potatoes and 3 large parsnips.

Combine in a large pot and add 450ml vegetable stock. Bring to a boil, cover and then reduce the heat to a simmer.

Cook for 45-50 minutes or until the parsnips are very soft. Add 60g butter (or non-dairy butter substitute) to the pot and use a potato masher to mash everything until smooth. Stir in 2 finely chopped spring onions and season to taste with salt and pepper.

Serves 4-6 Preheat the oven to 200˚C/180˚C fan/ gas mark 6. Line a large baking tray with parchment paper. Peel and chop 4 medium parsnips and place in a bowl.

Peel, core and chop 3 pears and add to the bowl. Add 1 tbsp olive oil, 2 tbsp fresh thyme leaves and some salt and pepper and toss to coat. Transfer to the prepared baking tray and roast for 30-40 minutes or until the parsnips are fork-tender.

In a bowl, whisk together 60ml apple cider vinegar, 60ml olive oil, 1 tbsp Dijon mustard, 1 tsp fresh thyme leaves and some salt and pepper until well combined.

Pour the dressing over the roasted pears and parsnips and serve immediately.

Delicious with cr ispy bacon bits!

Easy Food 37

06/12/2018 11:21

3 WAYS WITH

BRUSSELS SPROUTS

Roasted sprouts with tahini dressing Serves 4 Preheat the oven to 200˚C/180˚C fan/ gas mark 6. Line a baking tray with parchment paper. Cut 400g Brussels sprouts in half lengthwise and place in a bowl. Drizzle with 2 tbsp olive oil, season with salt and pepper and toss to coat. Transfer the sprouts to the prepared baking tray, spacing them out as much as possible. Roast for 25 minutes. Meanwhile, in a small bowl, combine 90g tahini, 2 crushed garlic cloves, 2 tbsp lemon juice and some salt and pepper. If the dressing is too thick, add a splash or two of water until it reaches your desired consistency. Place the roasted sprouts in a serving bowl, drizzle with the tahini dressing and toss to coat.

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Shredded sprouts with bacon and Parmesan Serves 4-6 Preheat the oven to 220˚C/200˚C fan/gas mark 7. Trim 600g Brussels sprouts and remove the outer layers. Slice each sprout in half, then finely slice each half. Spread the shredded sprouts out on a large baking tray. Heat 1 tbsp olive oil in a pan over a medium-high heat and cook 4 chopped streaky bacon rashers for 4-5 minutes until just golden. Add to the sprouts, along with the bacon fat. Drizzle over 1 tbsp olive oil and season with salt and plenty of black pepper. Bake for 20 minutes, or until just beginning to brown on the top. Scatter 40g grated Parmesan over the top and return to the oven for 3-4 minutes until the cheese has melted. Serve immediately.

Winter vegetable salad Serves 4 Heat 1 tbsp coconut oil in a large heavy pan over a medium heat. Cook 2 thinly sliced shallots with a pinch of salt for 5-6 minutes until crispy. Transfer to a small plate and set aside. Add another 1 tbsp coconut oil to the same pan and cook 1 chopped red onion for five minutes until soft, stirring regularly.

Add 300g Brussels sprouts, 3 peeled and sliced carrots and some salt and pepper. Cook for 10 minutes, stirring regularly. Shred ¼ of a head of red cabbage, add to the pan and cook for another 5-6 minutes. Stir in 2 tbsp sweet chilli sauce until well combined.

Divide between plates and top with the crispy shallots.

JANUARY 2019

06/12/2018 11:21

larder luck TURN TO YOUR STORECUPBOARD TO MAKE MEALS IN MINUTES

40-50

IN THIS SECTION

COOL BEANS, p40

Raid your storecupboard to make these easy, tasty family dinners

www.easyfood.ie

EF135_XX Intro Pages.indd 39

TIME OAT, p44

Use healthy oats in a variety of baked goods

COOK THE COVER, p50

This warming vegetarian curry is the feel-good food you need this winter

Easy Food 39

06/12/2018 3:48 p.m.

COOL Beans

RAID YOUR STORECUPBOARD TO MAKE THESE EASY, TASTY FAMILY DINNERS

58 40 Easy Easy Food Food

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OCTOBER JANUARY 2019 2018

06/12/2018 11:22

cooking for fun date night larder luck storecupboard suppers

Chana masala

Pea and potato cakes

1 tbsp oil 2 onions, finely chopped 3 garlic cloves, crushed 1 tsp cumin 1 tsp garam masala ½ tsp ground ginger ¼ tsp cayenne pepper Salt and black pepper 2 x 400g tins of Batchelors Chickpeas 2 x 400g tins of chopped tomatoes 2 tbsp fresh coriander, chopped

800g potatoes, peeled and cubed Salt and black pepper 1 x 400g tin of Batchelors Irish Peas 100g breadcrumbs Vegetable oil, for frying

Serves 4

For the cucumber yoghurt: 120g plain natural yoghurt ½ a cucumber, deseeded and grated 1 tbsp lemon juice To serve: Rice 1 Heat the oil in a pan over a medium heat and cook the onions for 15 minutes until they are a deep golden brown, stirring often.

2 Add the garlic, cumin, garam masala, ginger and cayenne pepper.

Season with salt and pepper and cook for one minute until fragrant.

3 Add the chickpeas and tomatoes.

Stir and simmer over a medium heat for 10 minutes until the liquid is reduced slightly and the flavours have combined. Season to taste.

4 Meanwhile, in a small bowl, combine the yoghurt, cucumber and lemon juice. Season with salt and black pepper.

5 Remove the curry from the heat and stir in the fresh coriander. Serve with the cucumber yoghurt and rice.

Makes 12

To serve: Rashers, fried eggs and/or butter 1 Place the potatoes in a pot and add enough cold water to cover them by about 2cm. Add a pinch of salt.

2 Bring to a boil over a high heat, then reduce the heat and cook for 15-18 minutes or until tender when pierced with a fork.

3 Add the peas and cook for 2-3 minutes.

4 Remove the pot from the heat and drain well. Return the potatoes and peas to the pot and allow to steam dry for 1015 seconds.

5 Mash until well combined and smooth.

Allow to cool.

6 Place the breadcrumbs in a shallow bowl.

7 When the potatoes are cool enough to handle, divide them into 12 equal portions. Shape each one into a potato cake about 1cm thick.

8 Carefully turn the potato cakes in the breadcrumbs until coated all over.

9 Heat two tablespoons of vegetable oil in a large frying pan over a mediumhigh heat.

10 Cook the potato cakes in small batches, leaving 2-3cm between them to avoid crowding. Cook for 3-4 minutes per side.

11 Transfer cooked potato cakes to a plate lined with kitchen paper to drain. Keep warm while you cook the rest, adding a little more oil whenever needed.

12 Serve with rashers and/or fried eggs, or simply with a knob of butter on top.

Per potato cake: 109kcals, 1g fat (0.2g saturated), 21.3g carbs, 3.2g sugars, 4g protein, 3.7g fibre, 0.067g sodium

Per Serving 194kcals, 7g fat (1.5g saturated), 26.7g carbs, 10.1g sugars, 8.2g protein, 6.4g fibre, 0.08g sodium

Easy Food Recommends

The Batchelors range is grown with hearty and warming mealtimes in mind. Each product helps solve the question of “what’s for dinner?” with handy meal ideas the whole family will love. Nutritional pulses are the perfect addition to any meal or recipe and provide a source of plant-based protein. Visit www.Batchelors.ie for more recipes and meal ideas.

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Easy Easy Food Food 59 41

06/12/2018 11:25

Butter bean-balls with spaghetti Serves 4

For the bean-balls: Cooking spray 2 x 400g tins of Batchelors Butter Beans, drained and rinsed 6 sun-dried tomatoes in oil, drained and roughly chopped ½ an onion, grated 6 mushrooms, chopped 2 garlic cloves, crushed 4 tbsp fresh basil, chopped 1½ tsp dried oregano 1 egg, lightly beaten 100g breadcrumbs 40g Parmesan or vegetarian alternative, grated Salt and black pepper

To serve: Spaghetti Parmesan or vegetarian alternative, grated Garlic bread 1 Preheat the oven to 180˚C/160˚C fan/ gas mark 4. Thoroughly coat a large baking tray with cooking spray.

2 In the bowl of a food processor, combine the beans, sun-dried tomatoes, onion, mushrooms and garlic. Pulse until chopped but still a little chunky.

3 Transfer the mixture to a bowl and stir in the basil, oregano, egg, breadcrumbs, Parmesan and some salt and pepper until well combined.

4 Roll golfball-sized portions of the bean mixture into “meatballs” between the palms of your hands. Place on the baking tray, spacing them out evenly.

5 Bake for 20 minutes until firm to the touch and light golden brown.

6 To make the sauce, heat the oil in a large saucepan over a medium-high heat.

Add the onion and cook for 4-5 minutes until lightly browned. Add the garlic and tomato purée and season with salt and pepper. Cook, stirring, for one minute longer, then add the tomatoes, sugar and basil. Reduce the heat and simmer for 1015 minutes.

7 Carefully add the bean-balls to the sauce and simmer gently for five minutes.

8 To serve, spoon the bean-balls and sauce over spaghetti and top with some extra grated Parmesan, if desired. Serve with garlic bread.

Per Serving 511kcals, 16.5g fat (3.8g saturated), 71.8g carbs, 16.3g sugars, 25.2g protein, 20.2g fibre, 0.375g sodium

For the sauce: 3 tbsp olive oil ½ an onion, finely chopped 3 garlic cloves, crushed 2 tbsp tomato purée 2 x 400g tins of chopped tomatoes Pinch of sugar 2 tbsp fresh basil, chopped

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JANUARY 2019

06/12/2018 11:25

larder luck storecupboard suppers

Shepherd’s pie with butter bean mash Serves 4

1½ tbsp olive oil 1 onion, finely chopped 1 celery stalk, finely chopped 1 large carrot, peeled and chopped 2 tsp fresh thyme leaves 2 garlic cloves, crushed 500g lamb mince 2 tbsp plain flour 2 tbsp tomato purée 50ml red wine 350ml beef stock 1 tbsp Worcestershire sauce 2 dried bay leaves Salt and black pepper 1 x 400g tin of Batchelors Irish Peas For the butter bean mash: 40g butter 2 garlic cloves, crushed

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2 tsp fresh rosemary, chopped 2 x 400g tins of Batchelors Butter Beans, drained and rinsed 50ml vegetable stock 30g Parmesan, grated 1 Heat the oil in a large pan over a medium-high heat. Cook the onion for 4-5 minutes until softened. Add the celery, carrot and thyme. Cook for 2-3 minutes, then add the crushed garlic and cook for 30 seconds longer.

2 Increase the heat to high. Add the lamb and cook for 5-6 minutes or until no pink parts remain, breaking up any lumps with a wooden spoon.

3 Stir in the flour and cook for one minute. Stir in the tomato purée and red wine and allow to bubble for 2-3 minutes.

Add the stock, Worcestershire sauce and bay leaves. Stir to combine well.

4 Bring to a simmer, then reduce the heat to medium and simmer for 30 minutes,

stirring occasionally, until is has reduced to a thick gravy consistency.

5 Season to taste, remove the bay leaves and stir in the peas and carrots. Transfer to a baking dish and allow to cool while you make the mash.

6 Melt the butter in a saucepan over a medium-high heat. Add the garlic and rosemary and cook for 30 seconds.

7 Add the cannellini beans and stock.

Simmer for 2-3 minutes until heated through, then mash until smooth. Stir in the Parmesan. Season to taste with salt and pepper, keeping in mind that the Parmesan is salty.

8 To cook the pie, preheat the oven to 180˚C/160˚C fan/gas mark 4. Bake for 3040 minutes or until deep golden on top and bubbling around the edges. Allow to stand for five minutes, then serve.

Per Serving 511kcals, 16.5g fat (3.8g saturated), 71.8g carbs, 16.3g sugars, 25.2g protein, 20.2g fibre, 0.375g sodium

Easy Food 43

06/12/2018 11:27

44 58 Easy Food

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JANUARY 2019

06/12/2018 11:28

larder luck oat baking

TIME OAT

USE HEALTHY OATS IN A VARIETY OF BAKED GOODS

Oats are a natural wholegrain and are high in fibre and antioxidants.

Oatmeal crackers Makes about 24 150g oat flour (made by blitzing oats in a food processor) 1 tsp salt 150ml cream, plus extra for brushing 1 tbsp pinhead oats, to sprinkle 1 Preheat the oven to 160ËšC/140ËšC fan/ gas mark 4.

2 In a large bowl, mix the flour, salt and cream until well combined. On a lightly floured surface, roll out the dough into a thin square and cut into crackers.

3 Place the squares on two large, nonstick baking trays. Brush with cream and sprinkle with the pinhead oats.

Bake for 15-18 minutes, then transfer to a wire rack to cool.

Per cracker 29kcals, 0.7g fat (0.3g saturated), 4.7g carbs (0.1g sugars), 0.9g protein, 0.7g fibre, 0.099g sodium

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Easy Food 45

06/12/2018 11:28

Oatmeal and blueberry breakfast muffins Makes 16 125g self-raising flour 75g oat flour 200g oats 1 tsp baking powder 50g brown sugar 2 bananas, mashed 2 large eggs 250ml milk 50g butter, melted 125g frozen blueberries 1 Preheat the oven to 200°C/180˚C fan/gas mark 6 and line 16 holes of two muffin tins with paper cases.

2 In a large mixing bowl, combine the flours, oats, baking powder and sugar. Make a well in the centre and add the mashed banana, eggs, milk and butter.

3 Mix everything gently until a wet batter forms. Fold in the frozen blueberries. Divide the muffin mix amongst the cases and bake for 25 minutes until golden brown. Transfer to a wire rack to cool.

Per serving 164kcals, 4.8g fat (2.3g saturated), 26.3g carbs (6.5g sugars), 4.7g protein, 2.5g fibre, 0.037g sodium

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JANUARY 2019 2018

06/12/2018 11:28

larder luck oat baking

Honey and oat flour bread Makes 1 round loaf 1 x 500g tub of plain full-fat yoghurt 1 tbsp honey 2 x 500g yoghurt tub of oats 1 tsp salt 1 tsp bicarbonate of soda 1 Preheat the oven to 190ËšC/170ËšC fan/gas mark 5.

2 Pour the yoghurt and honey into a large mixing bowl.

3 Use the yoghurt tub to measure out one

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tub full of oats. Add them to a food processor, then blitz to form oat flour. Add this to the mixing bowl.

4 Use the yoghurt tub to measure another tub full of oats; add these straight into the mixing bowl with the salt and bicarbonate of soda.

5 Stir well to combine, then transfer to a work surface and shape the dough into a round. Use a large, sharp knife to score a cross into the top of the loaf.

6 Transfer onto a floured baking tray and bake for 50-60 minutes or until the bottom sounds hollow when tapped.

Per serving 84kcals, 1.9g fat (0.2g saturated), 13.5g carbs (1.8g sugars), 3.1g protein, 1.4g fibre, 0.358g sodium

Easy Food 47

06/12/2018 11:28

Oatmeal, cranberry and chocolate chip cookies Makes 16 125g self-raising flour 150g butter, at room temperature 150g golden caster sugar 1 egg 1 tsp vanilla extract ½ tsp almond extract 75g oats 100g plain chocolate chips 100g dried cranberries 50g flaked almonds, toasted

1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Line two large baking trays with parchment paper.

2 Sift the flour into a bowl.

3 In a separate mixing bowl, beat the butter and sugar together using an electric mixer until light and creamy. Stir in the egg and both extracts, then gently fold in the flour. Stir in the oats, chocolate chips, cranberries and toasted flaked almonds.

4 Place spoonfuls of dough onto the prepared baking trays, spacing them well apart.

5 Refrigerate for at least 30 minutes (this helps prevent the cookies from spreading).

6 Bake for 12 minutes, rotating the trays halfway through. Transfer to a wire rack to cool.

Per serving 244kcals, 14.8g fat (6.6g saturated), 24.3g carbs (13.1g sugars), 4.7g protein, 2.1g fibre, 0.063g sodium

48 Easy Food

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JANUARY 2019 2018

06/12/2018 11:29

cooking forluck fun oat datebaking night larder

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Easy Food 49

06/12/2018 11:29

r e v o C

Cook the

Roasted smokey sweet potato chilli Serves 6-8 1kg sweet potatoes, peeled and cubed 1 tbsp smoked paprika ½ tbsp chilli powder Salt and black pepper A few dashes of chipotle hot sauce 2 tbsp olive oil 1 onion, chopped 4 garlic cloves, crushed 1 red pepper, deseeded and chopped 1 jalapeño pepper, sliced ½ tbsp ground cumin ½ tsp dried oregano 2 x 400g tins of chopped tomatoes 250ml water 1 tsp cocoa powder (unsweetened) 2 x 400g tins of black beans (or kidney beans), rinsed and drained 1 x 200g tin of sweetcorn

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To serve: Mashed avocado (or sour cream) Fresh coriander, chopped Lime wedges Tortilla chips 1 Preheat the oven to 200˚C/180˚C fan/ gas mark 6 and line a large baking tray with parchment paper.

2 Combine the sweet potatoes, half of the paprika and half of the chilli powder in a bowl.

Season with salt and pepper and toss with a few dashes of chipotle hot sauce and half of the oil. Spread them out on the tray in an even layer and roast for 25 minutes until charred and tender.

3 Heat the remaining oil in a large pot or casserole dish over a medium-high heat. Add the onion, garlic, red pepper, jalapeño, cumin, oregano and the remaining chilli powder and paprika. Cook for five minutes until the onions and peppers are soft.

cret ingredient!

The cocoa powder 4 Stir in the in this chilli adds tomatoes an extra depth of and water flavour. If you don't and bring to have cocoa powder, ground coffee will do a simmer. the trick!

5 Stir in the cocoa powder and season with salt and pepper. Reduce the heat and simmer, uncovered, for 30-40 minutes until thickened, stirring frequently.

6 Stir in the black beans, sweetcorn and sweet potatoes. Add more water if the mixture is too thick. Simmer for 15 minutes until heated through. Season to taste and serve with freshly mashed avocado, coriander, lime wedges and tortilla chips.

Per Serving 580kcals, 6.2g fat (1.1g saturated), 97.4g carbs (8.6g sugars), 25.25g protein, 23.9g fibre, 0.047g sodium

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JANUARY 2019

06/12/2018 11:30

what's for dinner?

FEEDING YOUR FAMILY, MADE EASY!

52-68

IN THIS SECTION

FROM THE BUTCHER'S BLOCK, p52

Local butcher Michael Fleming explains why oily fish is important

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WEEKLY MENU PLANNER, p54

Keep it simple, keep it quick with our whole week's worth of tasty family meals

MAKE-AHEAD MARVELS, p65

Keep your festivities stress-free with these freezer-friendly meals

Easy Food 51

06/12/2018 12:57

52 Easy Food

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JANUARY 2019

06/12/2018 11:38

what’s for dinner? healthy fish

From the

BUTCHER'S BLOCK Local butcher Michael Fleming explains why oily fish is important I heard it’s important to include oily fish in my diet.

Why is this?

Oily fish are rich in omega-3 oils. Our bodies can’t make these oils themselves, so we have to source them from our food.

Omega-3s are very important for heart health and are also beneficial for our joints and mobility. The Mediterranean diet, which is rich in healthy fats, has been proven to contribute to a long life.

What types of fish count as “oily fish”?

There are plenty, including anchovies, carp, herring and kippers, eel, mackerel, salmon, sardines, sea trout, swordfish, trout and whitebait. Tuna also counts as an oily fish, but only when it’s fresh, not tinned. This is because the tinning process drastically reduces the levels of the omega-3 fatty acids.

What are the best ways to cook mackerel?

Buy whole fish and grill or bake them, or buy mackerel fillets and pan-fry them with some butter, lemon juice and freshly cracked black pepper.

What are the best ways to cook sea trout?

You can treat sea trout fillets just as you would salmon, cooking it in the oven, under the grill or in the pan. One of my favourite ways is to stuff a whole trout

Can you eat too much oily fish?

It’s recommended that we eat at least two portions of fish per week, including at least one of oily fish. A portion is around 140g of cooked fish, or 170g raw. Guidelines vary, but it’s suggested that we don’t exceed four portions a week, or two if you’re pregnant or breastfeeding; this is because of higher levels of mercury and similar toxins that can build up in certain predatory fish like tuna.

What is the most budget-friendly oily fish to buy fresh?

Fresh mackerel is always very good value. Try the recipe here for a filling, yet nutritious, January dinner.

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What flavours work well with oily fish?

Traditional fish accompaniments like lemon and fresh herbs still work very well, but oily fish can also stand up well to strong flavours like garlic or piri piri.

Certain fish, like mackerel, salmon and eel will even work well with horseradish.

with oranges and lemons, then wrap it in foil and bake it.

Grilled mackerel with cauliflower mash and herby caper dressing Serves 4

Why are these fish known as “oily”?

In contrast to white fish, which have oil only in their livers, oily fish contain oil throughout their tissues and in the belly cavity. This gives them a rich texture.

What oily fish would you recommend serving at a dinner party?

Sea trout, salmon, fresh tuna or swordfish will always go down well.

40g butter 600g cauliflower, chopped into florets Salt and black pepper 2 tbsp capers, drained and rinsed Small handful of fresh parsley, chopped Small bunch of fresh mint, chopped 2 tbsp olive oil 4 garlic cloves, crushed Zest and juice of 2 lemons 4 large or 8 small mackerel fillets To serve: Lemon wedges Peas 1 Melt half of the butter in a large pot over a medium-high heat. Add the cauliflower and cook for 4-5 minutes, stirring occasionally.

2 Add a pinch of salt and just enough water to cover the cauliflower. Bring to a boil, then reduce the heat and simmer for 8-10 minutes or until very tender.

3 Drain the cauliflower, reserving the cooking liquid.

4 Place the drained cauliflower back in the pot. Add the remaining butter and mash until smooth, adding enough of the reserved cooking water to reach your desired consistency. Season generously with salt and black pepper.

5 For the dressing, combine the capers, parsley, mint, olive oil, garlic, lemon juice and half of the lemon zest in a jar. Close tightly and shake to combine.

6 Preheat the grill to a high heat.

7 Put the mackerel on a baking tray and scatter with the remaining lemon zest. Season with salt and pepper and cook under the grill for 3-4 minutes per side. Divide the mackerel and the creamy cauliflower mash amongst serving plates and drizzle with the dressing. Serve with peas and some lemon wedges for squeezing.

Per Serving 410kcals, 31.1g fat (9.9g saturated), 9.8g carbs (3.9g sugars), 24.6g protein, 4.3g fibre, 0.347g sodium

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Easy Food 53

06/12/2018 11:39

Weekly

MENU PLANNER

Keep it simple, keep it quick with our tasty midweek meals

54 Easy Food

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JANUARY 2019

06/12/2018 11:45

what's for dinner? weeknight meals

Monday Vegan Singapore rice noodles Serves 4

3½ tbsp peanut or vegetable oil 1 onion, sliced 2 garlic cloves, crushed 1 x 3cm piece of ginger, peeled and grated 200g firm tofu, chopped into 1cm pieces 150g broccoli, chopped into florets 100g green beans, chopped 1 carrot, peeled and chopped into matchsticks 60g frozen peas 50g beansprouts 2 tsp toasted sesame oil

1 tbsp medium or hot curry powder 200g rice vermicelli (thin rice noodles) 250ml vegetable stock 3 tbsp soy sauce 3 spring onions, thinly sliced Handful of fresh coriander, chopped 1 Heat one tablespoon of peanut oil in a wok or large pan over a medium-high heat. Add the onion and cook for 4-5 minutes until golden.

Add the garlic and ginger and cook for 30 seconds. Transfer the mixture to a bowl.

2 Add another tablespoon of peanut oil to the pan and turn the heat to high. Add the tofu and cook for 3-4 minutes until golden brown.

Transfer to the bowl with the onions.

3 Add half a tablespoon of oil to the same pan and cook the broccoli, green beans, carrot,

peas and beansprouts over a high heat for two minutes or until just cooked. Transfer to the bowl with the tofu and onions.

4 In the same pan, combine the remaining peanut oil, the sesame oil and the curry paste.

Cook for one minute over a medium-high heat, stirring constantly.

5 Add the rice noodles and vegetable stock and stir gently for 2-3 minutes until the noodles are soft. Return the vegetable and tofu mixture and stir to combine.

6 Add the soy sauce, spring onions and coriander and toss to combine. Divide amongst serving bowls.

Per Serving 404kcals, 17g fat (3.2g saturated), 57.2g carbs (4.5g sugars), 8.6g protein, 5g fibre, 0.939g sodium

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Meat-free Monday!

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Easy Food 55

06/12/2018 11:45

Tuesday Avocado baked eggs with turkey bacon, parsnips and peas Serves 2

1 ripe avocado, halved 2 small eggs Salt and black pepper 1½ tbsp olive oil 2 parsnips, peeled and chopped 3 shallots, chopped 100g turkey bacon, chopped 1 tbsp fresh rosemary leaves, chopped 120g frozen peas, thawed in boiling water for two minutes, then drained 2 spring onions, finely chopped

56 Easy Food

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1 Preheat the oven to 220ËšC/200ËšC fan/gas mark 7.

2 Halve the avocado, remove the pit and scoop a small amount of the flesh from the centre of each half to provide large enough space for your eggs.

3 Place the avocados cut side up on a baking tray, using crumpled up tin foil to hold them steady if necessary.

4 Crack one egg at a time into a ramekin, then carefully tip into one half of the avocado.

Repeat with the second egg and avocado half.

5 Carefully place the baking tray into the oven and bake for 15-20 minutes or until the eggs are cooked to your liking.

6 Meanwhile, heat the oil in a pan over a medium-high heat. Add the parsnips and shallots with some salt and pepper. Cook for five minutes.

7 Add the turkey bacon and rosemary and continue to cook for another 5-6 minutes until the bacon is crispy and the parsnips have softened. Add the peas and cook another two minutes. Stir through the parsley.

8 Remove the avocados from the oven and place on serving plates. Add the hash and scatter with chopped spring onions.

Per Serving 580kcals, 36.2g fat (7g saturated), 46.1g carbs (10.3g sugars), 21.7g protein, 17.6g fibre, 0.584g sodium

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JANUARY 2019

06/12/2018 11:45

what's for dinner? weeknight meals

Wednesday Cauliflower rice-stuffed peppers Serves 4

4 large peppers 200g cauliflower, chopped into florets 2 tbsp olive oil, divided Salt and black pepper 1 small onion, chopped 450g lean beef mince 2 garlic cloves, crushed ½ tsp dried oregano 400g tomato passata 60g Mozzarella, grated

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1 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4.

2 Slice off the tops of the peppers. Cut the flesh from around each stem and chop. Scoop out and discard the seeds from the peppers.

3 Bring about 2cm of water to a boil in a large pot fitted with a steamer basket (or use a sieve or colander). Steam the peppers for about three minutes until starting to soften. Remove and set aside.

4 Place the cauliflower in a food processor and pulse until broken into rice-size pieces.

5 Heat one tablespoon of the oil in a large pan over a medium heat. Add the cauliflower rice and a pinch each of salt and pepper. Cook for 3-4 minutes until softened and starting to brown. Transfer to a small bowl.

6 Wipe out the pan and add the remaining

tablespoon of oil. Cook the chopped pepper and onion for 4-5 minutes. Add the beef, garlic, oregano and some salt and pepper. Cook for 5-6 minutes until no pink parts remain, breaking up any lumps with a wooden spoon.

7 Add the tomato passata and the cauliflower rice and stir to combine well. Place the peppers upright in an square baking dish, cutting a thin slice off the bottoms if needed to keep them steady and upright.

8 Stuff the peppers with the filling mixture.

Top each pepper with a little grated Mozzarella.

Bake for 20-25 minutes until the filling is heated through and the cheese is melted.

Per Serving 330kcals, 18g fat (1.5g saturated), 12.1g carbs (2g sugars), 28.5g protein, 2.8g fibre, 0.081g sodium

Easy Food 57

06/12/2018 11:45

Thursday Chicken ramen Serves 2

For the ramen: 2 eggs 1 tbsp sesame oil 4 garlic cloves, crushed 1 x 4cm piece of ginger, peeled and grated 1.4l chicken stock 2 tbsp soy sauce 4 spring onions, chopped 100g button mushrooms, sliced 150g cooked chicken, shredded 2 nests of instant noodles Sesame seeds

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For the drizzling oil: 30ml sesame oil 2 tsp hot chilli sauce, e.g. sriracha 2 spring onions, chopped 1 In a small bowl, combine all of the ingredients for the drizzling oil. Set aside.

2 Fill a small, deep-sided saucepan water.

Bring to a boil, then lower the heat to a gentle simmer. Lower in the eggs and cook for exactly six minutes. Remove the eggs, run under a cold tap for 20-30 seconds and then transfer to a bowl of iced water.

3 Heat the sesame oil in a pot over a medium heat. Add the garlic and ginger and cook for around 45 seconds until fragrant.

4 Add the chicken stock, soy sauce, spring onions, mushrooms and chicken. Bring to a boil. Add the noodles and boil for two minutes until soft. Remove from the heat.

5 Divide between two serving bowls. Sprinkle the sesame seeds over the soup. Peel the eggs, slice in half and add one to each bowl.

Serve with the drizzling oil.

Per Serving 612kcals, 33.3g fat (6.2g saturated), 40.7g carbs (5.5g sugars), 39.3g protein, 3.8g fibre, 3.325g sodium

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JANUARY 2019

06/12/2018 11:46

what's for dinner? weeknight meals

Friday Poached salmon with mash and greens Serves 4

600g potatoes Salt and black pepper 2 tbsp olive oil 2 leeks, washed, trimmed and chopped 3 sprigs thyme 2 garlic cloves, crushed 750ml whole milk 150g frozen peas, thawed in boiling water for 2-3 minutes, then drained 4 salmon fillets 1 Place the potatoes in a pot and add enough cold water to cover by about 2cm. Season with salt and bring to a boil.

2 Reduce the heat and simmer for 15-20 minutes until fork-tender. Drain, reserving

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around 30ml of the cooking liquid.

3 Return the potatoes to the pot, add the reserved cooking liquid and the olive oil. Mash until smooth and season with salt and black pepper. Keep warm over a very low heat until ready to serve.

4 In a wide saucepan, combine the leeks, thyme, garlic and milk. Season generously with salt and bring to a simmer over medium heat. Cook for 6-8 minutes until the leeks are just beginning to soften.

5 Add the peas to the milk, then gently slide in the salmon. Poach for 8-10 minutes until cooked through and beginning to flake, keeping the heat low.

6 Divide the potatoes, greens and salmon amongst shallow bowls. Spoon some of the poaching liquid over each portion, season with some extra black pepper and serve.

Per Serving 514kcals, 21.5g fat (4.5g saturated), 40.3g carbs (10.6g sugars), 42.4g protein, 6.5g fibre, 0.202g sodium

Easy Food 59

06/12/2018 11:46

Saturday Easy fish stew Serves 4

1 tbsp olive oil 1 large onion, chopped 2 celery stalks, chopped 1 small fennel bulb, chopped Salt and black pepper 4 large garlic cloves, crushed ½ tsp dried thyme Pinch of dried chilli flakes 150ml white wine 2 x 400g tins of whole peeled plum tomatoes, juice reserved 750ml vegetable stock 30g sultanas 2 tbsp capers, rinsed and drained 1kg firm white fish (e.g. hake), cut into large cubes Large handful of fresh parsley, chopped To serve: Garlic and parsley toast, crusty bread, rice or boiled baby potatoes

1 Heat the olive oil in a large casserole dish over a medium heat. Cook the onion, celery, fennel and some salt and pepper for 4-5 minutes until softened. Add thyme, chilli flakes and garlic and cook for 30 seconds longer.

2 Add the white wine and the juice from the tinned tomatoes. Bring to a simmer and cook for 4-5 minutes until the liquid is reduced by about a half.

3 Add the plum tomatoes, vegetable stock, sultanas and capers. Simmer over a medium heat for 15-20 minutes.

4 Pat the fish dry with kitchen paper and season with salt and pepper. Add the fish pieces into the stew, stirring in very gently.

Bring to a gentle simmer and cook for another five minutes.

5 Remove the casserole dish from the heat and cover with a lid and allow to sit for another five minutes — the fish will finish cooking in the hot stew.

6 Stir in the chopped parsley, then ladle the fish stew into serving bowls. Serve with boiled baby potatoes, rice or crusty bread.

Per Serving 353kcals, 7.4g fat (2.1g saturated), 23g carbs (12.2g sugars), 47.3g protein, 5.3g fibre, 0.845g sodium

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JANUARY 2019

06/12/2018 11:47

what's for dinner? weeknight meals

Dessert Earl Grey winter fruit cocktail Serves 6

600g dried fruits, such as dates, apricots, figs, prunes, raisins or cranberries 3 tbsp honey or maple syrup (optional) 1 vanilla pod, split lengthways 1 Earl Grey tea bag Zest and juice of ½ a lemon To serve: Greek yoghurt or non-dairy yoghurt

1 In a large saucepan, combine the dried fruits and 700ml cold water. Stir in the lemon zest and the honey (or syrup), if using. Scrape the vanilla seeds into the pan and add the pod.

2 Bring to the boil over a high heat. Stir well, then reduce the heat and allow to simmer for 10-12 minutes.

3 Remove from the heat, add the tea bag and stir for a moment. Set aside and allow to infuse for 10 minutes.

4 Remove and discard the tea bag and vanilla pod. Transfer the fruits and liquid into a nonmetallic bowl and stir in the lemon juice. Allow to cool, then cover and place in the fridge until ready to serve.

5 Spoon into bowls and serve with Greek yoghurt or your non-dairy yoghurt of choice.

Per Serving 240kcals, 0.5g fat (0.1g saturated), 63.3g carbs (53.3g sugars), 2.2g protein, 5.3g fibre, 0.05g sodium

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06/12/2018 11:47

Sunday

Shepherdless pie Serves 6

30g dried mushrooms 900g potatoes, peeled and chopped into chunks 2 tbsp olive oil 4 tbsp fresh parsley, chopped Salt and black pepper 2 tbsp rapeseed oil 2 large leeks, washed, trimmed and chopped 2 onions, chopped 4 carrots, peeled and chopped 2 celery stalks, chopped 1 vegetable stock cube 4 garlic cloves, crushed 1 tsp dried oregano 200ml tomato passata

Emma McCabe Byrne

2 tsp smoked paprika 1 small butternut squash, peeled and cut into small cubes 2 tbsp fresh thyme leaves 1 x 400g tin of chickpeas, rinsed and drained 300g frozen peas 300g frozen spinach 1 Place the dried mushrooms in a bowl, cover with boiling water and leave to soak for 15 minutes. Drain the mushrooms, reserving their soaking liquid.

2 Place the potatoes in a large saucepan and cover with water. Bring to the boil, then simmer for 10-15 minutes until soft. Drain and leave to cool slightly.

3 Mash the potatoes together with the olive oil, parsley and some salt and pepper. Set aside.

4 Heat the rapeseed oil in a large heavy-based pan over a medium heat. Add the leeks and

onions and cook for 4-5 minutes. Add the carrots, celery and the soaked mushrooms and cook for another five minutes until softened, stirring occasionally. Crumble in the stock cube and season with black pepper.

5 Add the garlic, oregano, tomato passata, paprika, squash and thyme. Increase the heat to medium-high and cook for five minutes.

6 Add the reserved mushroom stock and the chickpeas. Add the peas and spinach and cook for 4-5 minutes, stirring occasionally, then season to taste.

7 Transfer the vegetable mixture into a large baking dish and carefully top with the mash.

8 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Bake the pie for 40-45 minutes, until golden and bubbling around the edges.

Per Serving 562kcals, 14.3g fat (1.6g saturated), 92.3g carbs (17.7g sugars), 21.7g protein, 23.4g fibre, 0.178g sodium

x

High in fibre, low in saturated fat!

Plus, the lentils add a great meaty texture!

“This was easy enough to make once I had all the ingredients in place and the vegetables chopped. It’s easier to prepare than it seems when you look at the recipe. I made it for my family for Sunday lunch. My eldest son loved it and wanted more; my husband missed the meat but said it was very tasty. My two younger sons weren’t too impressed by the look of it, but once they started eating it they enjoyed guessing which vegetables they were eating!”

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JANUARY 2019

06/12/2018 11:47

what's for dinner? weeknight meals

Low-fat dessert

Dessert Better-for-you brownies Makes 16

For the brownies: 90g whole wheat flour 60g unsweetened cocoa powder ¼ tsp baking powder ¼ tsp salt 30g unsalted butter, melted and cooled slightly 2 large eggs, room temperature 1 tsp vanilla extract 120ml maple syrup 70g plain low-fat Greek yoghurt

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For the icing: 50g dark chocolate chips 30ml low-fat milk, warmed 130g vanilla low-fat Greek yoghurt 2 tbsp maple syrup 4 tbsp unsweetened cocoa powder, sifted 1 Preheat the oven to 150˚C/130˚C fan/gas mark 2. Lightly coat a 20cm square baking tin with nonstick cooking spray.

2 In a bowl, whisk together the flour, cocoa powder, baking powder and salt.

3 In a separate bowl, whisk together the butter, eggs and vanilla. Add the maple syrup and Greek yoghurt, stirring until no large lumps remain.

4 Add the flour mixture to the butter mixture, stirring just until incorporated.

5 Spread the batter into the prepared tin. Bake for 15-16 minutes. Allow to cool completely to room temperature in the tin.

Set aside at room temperature for at least eight hours, or overnight to achieve the fudgiest texture.

6 For the icing, place the chocolate chips in a microwave-safe bowl and microwave on high for 25 seconds. Stir well, then return to the microwave for another 20 seconds.

Remove and stir for at least one minute or until completely melted.

7 Stir in the milk, Greek yoghurt, maple syrup and cocoa powder. Stir until smooth, then spread over the top of the brownies.

Slice into squares.

Per Serving 119kcals, 4.4g fat (2.6g saturated), 19.2g carbs (10.4g sugars), 3.6g protein, 2.3g fibre, 0.6g sodium

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LOOSE ENDS • Mix tinned tuna with a squeeze of lemon juice, lemon zest, garlic and capers. Use as a topping for crackers or toast, or toss through pasta for a quick dinner option.

• Sprinkle sesame seeds over Asian dish to add texture and visual appeal, or use them as a crunchy coating on chicken or fish.

• Add antioxidants to your morning caffeine fix by stirring one tablespoon of cocoa powder to a mug of hot coffee.

Sweeten to taste and enjoy.

• Add sultanas to savoury cooking for a touch of sweetness; try them in stuffings, salads, baked goods or pasta dishes.

• Frozen spinach is a fantastic kitchen standby. Stir it into mashed potatoes or pasta sauces; cook with garlic, onions and stock and then blitz to make a quick and healthy soup; or add to your morning smoothies for a nutrition boost.

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JANUARY 2019

06/12/2018 11:47

festive what’sentertaining for dinner? make-ahead make ahead

MAKE-

ahead

MARVELS Keep any festivities stress-free with these freezer-friendly meals

www.easyfood.ie

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06/12/2018 12:23

Malaysian beef Makes 4-6

3 tbsp olive oil 1kg stewing beef, sliced 200ml beef stock 30g butter 1 large onion, sliced 2 celery stalks, chopped 2 kaffir lime leaves 1 cinnamon stick 1 star anise 1 tsp brown sugar 1 tbsp light soy sauce 2 tbsp oyster sauce 1 x 400ml tin of full-fat coconut milk

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To serve: Fresh coriander, chopped Rice or creamy mash Green vegetables 1 Preheat the oven to 150ËšC/130ËšC fan/gas mark 2.

2 Heat half of the olive oil in a large casserole dish over a high heat. Working in batches to avoid crowding the pan, brown the beef on all sides. Transfer to a bowl and set aside.

3 Deglaze the pan with a splash of the stock, using a wooden spooon to scrape any sticky bits from the bottom of the pan. Pour this over the beef.

4 Return the pan to a medium heat and add the remaining oil along with the butter. Cook the onion and celery for 6-8 minutes until soft and translucent.

5 Add the kaffir lime leaves, cinnamon stick, star anise, beef stock, brown sugar, soy sauce and oyster sauce. Return the beef to the pan and place in the oven for three hours. Check at hour-long intervals, topping up with a little extra stock if necessary.

6 When cooked, allow to cool and keep in the fridge for up to three days, or freeze.

7 Allow the beef to come to room temperature before reheating, thawing first if necessary.

Stir in the coconut milk and heat through over a medium-high heat; do not over-boil as the coconut milk may split.

8 Scatter with chopped fresh coriander and serve with rice or creamy mash and some green vegetables.

Per Serving 564 kcals, 35.1g fat (19.9g saturated), 7.6g carbs (3.3.g sugars), 52.6g protein, 0.7g fibre, 0.531g sodium

OCTOBER JANUARY 2019 2017

06/12/2018 4:02 p.m.

what’sentertaining for dinner? make ahead festive

Pistachio and cranberry stuffing Serves 4

100g bacon, chopped 50g butter 1 onion, finely chopped 2 celery stalks, peeled and finely chopped 120g breadcrumbs 1 tbsp fresh sage, finely chopped 50g dried cranberries 50g pistachios, toasted and chopped Salt and black pepper

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1 In a large pan over a medium-high heat, cook the bacon until golden and crisp.

Transfer to a plate lined with kitchen paper and set aside, reserving the bacon fat in the pan.

2 Add the butter and cook the onion and celery over a medium heat for 6-8 minutes until soft and translucent.

3 Return the bacon to the pan and add the breadcrumbs, sage, cranberries and pistachios. Season with salt and pepper.

4 Allow to cool and keep in the fridge for up to three days, or freeze.

5 Defrost the stuffing, if necessary. Preheat the oven to 180ËšC/160ËšC fan/gas mark 4.

6 Place the stuffing in a baking dish and bake for 40 minutes until golden and delicious.

Per Serving 443kcals, 28.6g fat (11.1g saturated), 31.9g carbs, (4.7g sugars), 16.7g protein, 5.5g fibre, 0.992g sodium

Easy Food 67

06/12/2018 12:23

Slow-cooked red cabbage Serves 4-6

100g butter, melted 1 head of red cabbage, shredded 3 apples, peeled and chopped 100ml vegetable stock 50g brown sugar 1 tsp cinnamon 1 tsp ground cloves 1 star anise 50ml port 50ml balsamic vinegar 2 tbsp redcurrant jelly Salt and black pepper

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1 Preheat the oven to 150ËšC/130ËšC fan/gas mark 2.

2 In an ovenproof casserole dish, toss the cabbage in the butter. Add the apples and stir to combine. Stir in the stock, sugar, spices, port, balsamic and redcurrant jelly.

3 Cover the casserole and bake for four hours.

Alternatively, place in a slow cooker set to Low and cook for four hours.

4 Allow to cool, then place it in a good quality freezer bag. Keep in the fridge for up to three days, or freeze. Allow to defrost, if necessary, then warm through to serve.

Per Serving 305kcals, 14.1g fat (8.7g saturated), 42.6g carbs (23.6g sugars), 3.4g protein, 6.4g fibre, 0.150g sodium

OCTOBER JANUARY 2019 2017

06/12/2018 4:02 p.m.

cooking for fun GET CREATIVE IN THE KITCHEN WHEN YOU'VE GOT THE TIME TO SPARE

70-95

IN THIS SECTION

COOKING WITH CURRABINNY, p70 Feed the soul with these nourishing Irish dishes

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CHEAP DATE, p74 Don't let low funds stop you having a cosy dinner date with your one and only

PICK A SIDE, p80

Which decadent potato side dish tickles your fancy?

TAKE A DIP, p82 These easy dips are perfect for relaxed entertaining

BOWLED OVER, EAT IRELAND, P88 p94 These Instagramworthy bowls are packed with as much flavour as they are nutrition

Recipe Editor Jocelyn Doyle is buzzing about her New Year's resolution

Easy Food 69

06/12/2018 12:57

Cooking with Currabinny JAMES KAVANAGH AND WILLIAM MURRAY OF CURRABINNY FOODS FEED THE SOUL WITH THESE NOURISHING IRISH DISHES

Recipes and images from The Currabinny Cookbook

by James Kavanagh and William Murray Published by Penguin Books Available from www.dubraybooks.ie

Macroom oatmeal with milk and salt Serves 1-2 1½ teacup of water 1½ teacups of milk A good pinch of sea salt ½ teacup of Macroom Oatmeal Soft brown sugar (optional)

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MAKE IT YOURS 1 Put all the ingredients except the sugar into a saucepan on a medium heat and stir continuously. The oats will absorb the liquid very fast, so be careful not to let the mixture stick to the bottom.

2 After about 5-6 minutes, when the oatmeal has softened and is at the consistency of porridge, transfer to a bowl and sprinkle with a little bit of brown sugar if desired.

Follow the same recipe as above, but use just a tiny pinch of sea salt. When you have transferred the oatmeal to your bowl, arrange some slices of good ripe Saturn peaches (also called doughnut peaches) in the middle, sprinkle a few pomegranate seeds over and drizzle generously with good-quality raw honey.

Orange blossom or wildflower varieties work really well.

JANUARY 2019

06/12/2018 11:48

cooking for fun wholesome Irish

Ruby chard korma Serves 4–6 3 onions 3 garlic cloves A thumb-sized piece of fresh ginger 700g chestnut mushrooms A large knob of butter Sea salt and freshly ground black pepper Seeds from 10 cardamom pods, crushed 1 tsp ground cumin 1 tsp ground turmeric A few pinches of round cinnamon A few pinches of chilli powder 3 bay leaves 200ml water 350g ruby chard 200g natural yoghurt 150g crème fraîche To serve: Toasted flaked almonds Pomegranate seeds Basmati rice 1 Peel the onions, garlic and ginger. Slice the onions and mushrooms, grate the ginger and crush the garlic with some salt. Melt the butter in a large pan and add the onions, garlic and ginger with some salt and pepper.

2 When the onions have softened a bit, add the cardamom, cumin, turmeric, cinnamon, chilli powder and bay leaves.

3 Now add the sliced mushrooms to the pan and cook for a couple of minutes, stirring regularly. Pour in the water, stir, and simmer for 15 minutes, then check the seasoning. Meanwhile, remove the stalks from the chard and add the leaves in batches to the pot until it is all wilted.

4 Turn the heat to low and gently stir in the yoghurt and crème fraîche. Serve with rice and top with the almonds and pomegranate seeds.

Top Tip

: Don’t throw awa y the stalks! You can use them to make stock (the y’ll keep in the freezer), but they are also really nice chopped roughly, sautéed with butter and served as a side dish with a main course.

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Wholemeal spelt carrot loaf with orange Mascarpone icing Makes 8 slices 75ml rapeseed oil, plus extra for greasing 175g carrots 2 medium organic eggs 110g soft brown sugar 100g wholemeal spelt flour 1 tsp baking powder 1 tsp bicarbonate of soda 50g desiccated coconut 1 tsp ground cinnamon ½ tsp ground nutmeg

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For the icing: 250g Mascarpone cheese 2 tbsp icing sugar Juice of 1 orange A few chopped walnuts, to decorate Orange zest, to decorate 1 Preheat the oven to 190ËšC/170ËšC fan/gas mark 6. Grease and line a 450g loaf tin with baking parchment.

2 Peel the carrots and grate them finely. In a large bowl, whisk the eggs and brown sugar until thick and creamy. Continuing to whisk, slowly pour the oil into the egg mixture until well combined.

3 In another bowl, gently mix the flour, baking powder, bicarbonate of soda, coconut, cinnamon and nutmeg together. Add to the batter in three batches, folding in well each time, then add the grated carrots, stirring gently to combine. Pour into the lined loaf tin and bake in the oven for 25 minutes.

4 Meanwhile, put the ingredients for the icing into a bowl and mix well. Use a skewer to test if the loaf is done.

5 When it comes out clean, remove the loaf from the oven and cool on a wire rack. Once cooled, use a spatula to cover the loaf with icing and sprinkle over some chopped walnuts and some orange zest if you like.

JANUARY 2019

06/12/2018 11:49

CREAMY CURRIED PORK

Why choose Avonmore Cooking Cream? √ Same great taste as standard cream, but with 50% less fat

√ Smooth, thick consistency gives lovely depth and flavour to curries, pasta dishes & casseroles √ Resilient and able to withstand higher cooking temperatures than other creams √ Very stable, no fear of your sauce separating and splitting √ Handy pouring spout, ideal for pouring cream into all your favourite dishes

So whether it’s a quick and simple pasta dish or a tasty homemade curry, add Avonmore Cooking Cream for all the delicious flavour that you would expect, with fewer calories!

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Serves 4 1 tbsp curry powder ½ tsp mustard powder ½ tsp water 4 pork chops, trimmed and cut into bitesized pieces 2 tsp vegetable oil 250g mushrooms, sliced 170ml Avonmore Cooking Cream 150g green beans, trimmed and halved To serve: Mashed potatoes

mushrooms to the pan. Cook for 3-4 minutes until browned.

4 Stir in the Avonmore Cooking Cream with a wooden spoon, scraping up any browned bits from the bottom of the pan.

5 Return the pork to the pan and cook for 8-10 minutes until cooked through.

6 Add the green beans during the last three minutes of cooking, so they are tender but still crisp. Serve the curried pork hot on a bed of mashed potato.

Per Serving 330kcals, 24.6g fat (9.2g saturated), 6.9g carbs, 2.4g sugar, 21.2g protein, 2.5g fibre, 0.074g sodium

1 Stir together the first three ingredients to form a smooth paste. Rub all over the pork to coat.

2 Heat the oil in a frying pan over a medium-high heat and cook the pork for four minutes, stirring occasionally to sear the meat on all sides. Remove from the pan and set aside.

3 Increase the heat and add the

15/08/2018 06/12/2018 16:29 13:12

Cheap date Low on funds? Don’t let that stop you having a cosy dinner date with your one and only

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JANUARY 2019

06/12/2018 11:50

cooking for fun date night

www.easyfood.ie

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Easy Food 75

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Cheesy fish smokies Serves 2 1 tomato 120g smoked haddock, cod, coley or Pollock, undyed if possible 150ml milk 1 tbsp onion, finely chopped 1 bay leaf Black pepper 150ml cream 30g Cheddar, grated Fresh chives, snipped, to serve To serve: Brown bread 1 Score a cross in the bottom of the tomato and place in a bowl. Cover with boiling water and leave to stand for one minute until the skin begins to loosen. Drain the water away and slip the skin off the tomato. Cut into quarters, then remove the seeds. Chop the tomato flesh.

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2 Preheat the oven to 190˚C/170˚C fan/gas mark 5.

3 Place the smoked haddock in a pan with the milk, onion and bay leaf. Season with black pepper, then bring slowly to the boil.

Remove the fish from the milk immediately using a slotted spoon.

4 Remove the skin from the fish and flake the flesh into small chunks, removing and discarding any bones.

5 Divide the fish and the chopped tomato between two ramekins. Pour over the cream and scatter the grated cheese over the top.

6 Bake for 20 minutes until golden brown and bubbling. Scatter with chives and serve immediately with some brown bread.

Per Serving 233kcals, 14.2g fat (8.6g saturated), 4.6g carbs (1g sugars), 21.4g protein, 0.4g fibre, 0.583g sodiumt

Top Tip You can also peel tomatoes easily by scoring the cross in the bottom and then holding them over a gas burner for around a minute.

Pauline Gunning “I cooked this meal for myself and my husband. We eat fish two or three times a week, but have never cooked smokies before. The recipe does not require many ingredients and apart from the fish, you may already have the other ingredients. It was very quick and easy to prepare. I used naturally smoked haddock, which had a lovely mild flavour, I expect cod, coley or pollock would be equally tasty. The dish was delicious and I will definitely make it again. This would also be nice served with mashed potato and assorted vegetables. If you like fish, then I would thoroughly recommend giving this dish a try.”

JANUARY 2019

06/12/2018 11:51

cooking for fun date night

Roast stuffed pork steak Serves 2 (with leftovers for sandwiches) 1 x 450g pork fillet 1 small onion, chopped 30g butter 120g breadcrumbs 4 tbsp fresh parsley, chopped 2 tbsp fresh thyme leaves 1 tsp dried sage Salt and black pepper 2 streaky bacon rashers

Serve with one of our decadent potato recipes from p.80!

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1 Melt the butter in a small pan over a medium heat and cook the onion for 5-6 minutes until soft.

2 Add the breadcrumbs and cook for another 3-4 minutes until golden brown. Remove from the heat. Stir in the parsley, thyme, sage and some salt and pepper. Set aside to cool.

3 Make a slit in the pork fillet, running lengthwise through the centre and cutting about three-quarters of the way. Open the meat out like a book so it lies flat.

4 Cover the meat with cling film and pound with a rolling pin to about ½cm thick.

5 Preheat the oven to 180˚C/160˚C fan/gas mark 4.

6 Spread the cooled stuffing down one long side of the pork, leaving around ½cm space at the edge.

7 Starting from the side with the stuffing, carefully roll up the meat around the stuffing.

Place the rashers on top and tie together with kitchen string.

8 Place the pork, seam side down, on a rack in a shallow roasting tin.

9 Bake for 50-60 minutes or until completely cooked throughout. Transfer to a plate, tent loosely with foil and allow to rest for 10 minutes before slicing and serving.

Per Serving 478kcals, 19.1g fat (8.6g saturated), 32.3g carbs (3g sugars), 42.5g protein, 3.4g fibre, 0.736g sodium

Easy Food 77

06/12/2018 11:51

Lemon crème brûlées Serves 2 3 large egg yolks 120ml double cream 50g sugar, plus 2 tsp Zest from 1 small lemon 1 Preheat the oven to 150˚C/130˚C fan/gas mark 2.

2 In a glass bowl, whisk together the egg yolks, cream, 50g of sugar and the lemon zest.

Pour into two ramekins.

3 Place the ramekins in a baking dish. Pour enough water around the ramekins to come about 1cm up the sides.

4 Bake for 40-50 minutes or until almost set but still with a slight wobble in the centres.

5 Allow the custards to cool in their water bath, then cover with cling film and place in the fridge for at least eight hours.

6 When ready to serve, sprinkle one teaspoon of sugar over the top of each custard and melt using a cook’s blowtorch (or under a hot grill) until it turns dark golden-brown and hard.

Serve immediately.

Per Serving 385kcals, 29.3g fat (16.5g saturated), 27.6g carbs (25.2g sugars), 5.3g protein, 0g fibre, 0.035g sodium

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OCTOBER JANUARY 2019 2018

06/12/2018 11:51

gift guide local food

Like Prosecco?

MCGuigan Frizzante!

A new style of sparkling

DISTRIBUTED BY

Enjoy McGUIGAN WINES Sensibly. www.easyfood.ie

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06/10/2017 13:12 09:46 06/12/2018 12/07/2018 11:46

Pick a side

Which decadent potato side dish tickles your fancy?

Dauphinoise potatoes Serves 4-6

Butter, for greasing 250ml double cream 100ml whole milk 1 garlic clove, crushed Fresh nutmeg, for grating 750g waxy potatoes, peeled and thinly sliced Salt and black pepper 50g Gruyère, grated

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1 Preheat the oven to 160˚C/140˚C fan/gas mark 3. Grease a large baking dish with butter and set aside.

2 Combine the cream, milk, garlic and nutmeg in a large saucepan. Bring to the boil over a medium-low heat. Season with salt and pepper and add the potatoes, then reduce the heat and simmer gently for 10 minutes until slightly softened, but not cooked through.

3 Pour the potatoes into the prepared dish and spread evenly, pouring the cream and

milk over the top. Cover with foil and bake for 30 minutes.

4 Remove the foil and sprinkle the Gruyère over the top. Bake for a further 10-15 minutes until browned and bubbling around the edges.

5 Allow the gratin to rest for five minutes before serving.

Per Serving 277kcals, 19g fat (11.7g saturated), 21.8g carbs, 2.4g sugars, 6g protein, 3g fibre, 0.086g sodium

JANUARY MARCH 2019 2018

06/12/2018 11:52

cooking for fun potatoes

Luxurious mash Serves 4-6

750g potatoes, peeled and cut into 3cm chunks 60g butter, plus extra for serving 80ml milk 2 small eggs Salt and black pepper

1 Place the potatoes in a large pot and add a pinch of salt and enough water to cover.

2 Bring to a boil over a high heat, then reduce the heat and simmer for 15 minutes or until the potatoes are tender when pierced.

3 Drain the potatoes in a colander, then return to the pan. Allow the potatoes to steam dry for 20-30 seconds.

4 Add the butter and 60ml of the milk and mash with a potato masher until smooth.

5 Off the heat, crack the eggs into the centre of the potatoes and beat in using a wooden spoon to incorporate.

6 If needed, add an extra splash of milk to reach your desired consistency. Add salt and pepper to taste. Serve hot with an extra knob of butter on top.

Per Serving 182kcals, 9.8g fat (5.7g saturated), 20.4g carbs, 2.2g sugars, 4.2g protein, 3g fibre, 0.116g sodium

Egg-cept

ional ti p

Beatin g the ma an egg into sh mig ht sou strang n e, but ultra-r it mak d ich an e s it d cre heat fr om the amy. The potato cooks es don’t h the egg, so you ave to w eating orry about it raw.

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06/12/2018 11:52

Take a dip These easy dips are perfect for relaxed entertaining

Just don’t double-dip!

82 58 Easy Food

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OCTOBER JANUARY 2019 2018

06/12/2018 11:54

cooking for fun dips

Irish cream liqueur dip Serves 8-10 In a bowl, whip 250ml heavy cream until stiff peaks form. Set aside. Place 220g cream cheese into a bowl. Using a mixer on medium speed, slowly beat in 120g icing sugar and mix until well combined. Stir in 1 tsp vanilla extract and 5 tbsp Irish cream liqueur and continue mixing until creamy. Lightly fold the whipped cream into the cream cheese mixture until incorporated. Place in the fridge for at least an hour or overnight. Drizzle chocolate syrup around the inside of a serving bowl, add the dip and drizzle with extra chocolate syrup.

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Perfect with:

Chocolate biscuits or chocolate wafer straws

Easy Food 83

06/12/2018 11:54

Perfect with:

Toasted baguette or crudités

French onion dip Serves 14-16

Heat 30g butter in a large pan over a mediumlow heat. Add 2 chopped onions, a pinch of brown sugar and a pinch of salt. Cook for 40-45 minutes until the onions are golden brown and caramelised, stirring frequently and adding a splash of water if the onions begin to catch on the bottom of the pan. Remove from the heat and allow to cool. In a bowl, stir together 250g sour cream, 100g light mayonnaise, ½ tsp garlic powder, ¼ tsp ground white pepper, and another pinch of salt. Stir in the onions when they are cool. Cover and refrigerate overnight. Sprinkle with snipped chives, to serve.

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JANUARY 2019

06/12/2018 11:54

cooking for fun dips

Three-cheese spinach and artichoke dip Serves 6-8

Perfect with:

Breadsticks or crackers

Preheat the oven to 180ËšC/160ËšC fan/gas mark 4. In a large bowl, combine 220g cream cheese, 4 tbsp sour cream, 60g grated Parmesan, 30g Mozzarella, 2 crushed garlic cloves, a pinch each of salt and pepper, 250g chopped artichoke hearts from a jar and 80g thawed, drained and chopped frozen spinach. Stir to combine well. Transfer to a small baking dish and top with an extra 30g grated Parmesan. Bake for 20-25 minutes until golden and bubbling.

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Top Tip: If you’re not great with spicy foods then cut down to one jalapeño, or use two for medium heat.

Fiery roasted jalapeño hummus Serves 8-10

Turn the grill on to a high heat and cook 3 whole jalapeños until charred all over, turning every few minutes. Place in a heatproof bowl and cover with cling film. Set aside for about 10 minutes. Once cool enough to handle, rub the skins off the jalapeños, split them open lengthways and strip out the seeds. Slice the jalapeños into thin strips and set aside. (Take care to not touch your eyes or mouth while working with these peppers as the jalapeño oils can burn. Wear gloves if desired.) Rinse

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and drain 1 x 400g tin of chickpeas and place in the bowl of a food processor. Add the juice of 1 lime, 2 crushed garlic cloves, 2 tbsp tahini, ½ tsp cumin and a pinch each of salt and pepper. While processing, stream in 3 tbsp extra-virgin olive oil.

Perfect with: Scrape down the sides and whizz Pitta chips again until very smooth. Transfer or tortilla to a serving bowl and stir in the chips sliced jalapeños. Taste and add more juice, salt or pepper to taste. Cover and place in the fridge for at least 20 minutes before serving. Sprinkle with chopped fresh coriander to serve.

JANUARY 2019

06/12/2018 11:55

pure oats... ...pure pleasure!

Juvela Pure Oats have been specially handled from planting through to production to avoid contamination from other grains.

The fields, harvest and production are subject to strict quality control and the results are our delicious Juvela Pure Oats - perfect for porridge, flapjacks and adding taste and texture to your home baking.

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www.juvela.ie

Freephone 1800 405090 06/12/2018 13:12

o v d e e r l w o B

THESE INSTAGRAMWORTHY BOWLS ARE PACKED WITH AS MUCH FLAVOUR AS THEY ARE NUTRITION

88 Easy Food

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JANUARY 2019

06/12/2018 11:55

cooking for fun macro bowls

Quinoa, egg and sauerkraut Buddha bowls Serves 2 80g quinoa, rinsed Handful of baby spinach leaves ½ a fennel bulb, thinly sliced 2 tsp olive oil Juice of 1 lemon Salt and black pepper 1½ tbsp tahini 2 carrots, sliced on the diagonal 4 radishes, sliced 1 avocado, pitted and chopped 4 tbsp sauerkraut 2 fried eggs 1 red chilli, deseeded and finely chopped 1 Cook the quinoa with a pinch of salt according to the package instructions. Set aside to cool in a large bowl.

2 Once cooled, add the spinach leaves and fennel. Drizzle with olive oil, squeeze over the lemon juice and season with salt and pepper.

Toss together and divide between two serving bowls.

3 Drizzle each bowl with tahini. Add the carrots and radishes on one side, a mound of avocado beside them and a couple of tablespoons of sauerkraut on the other side.

4 Top each bowl with a fried egg and scatter with the red chilli. Serve immediately.

Per Serving: 583kcals, 37.4g fat (7.4g saturated), 50.3g carbs (4.7g sugars), 17.1g protein, 15g fibre, 0.283g sodium

x

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JANUARY 2019

06/12/2018 11:56

cooking for fun macro bowls

Mermaid smoothie bowl Serves 1 For the smoothie: 250ml oat milk, or other non-dairy milk of choice 1 banana, frozen 30g rolled oats 1 tbsp honey, maple syrup or agave 1 tbsp chia seeds ½ tsp spirulina or blue algae powder Suggested toppings: ½ a dragon fruit or ¼ cantaloupe melon, sliced or chopped 1 kiwi, halved lengthwise and sliced Handful of fresh blueberries Handful of fresh raspberries 1 tbsp pumpkin seeds Edible flowers, to decorate (optional) 1 Combine all of the ingredients for the smoothie in a blender and whizz until smooth.

Pour into a bowl.

2 Arrange the toppings over your mermaid smoothie bowl and sprinkle with the pumpkin seeds. Decorate the top with edible flowers, if desired.

Per Serving: 624kcals, 12.5g fat (1.2g saturated), 120.4g carbs (68g sugars), 16.6g protein, 19g fibre, 0.132g sodium

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Easy Food 91

06/12/2018 4:12 p.m.

Soy ceviche tuna poké bowl Serves 2 For the tuna: 250g sushi-grade tuna, cut into 1cm cubes ½ a red onion, very finely chopped 1 tbsp soy sauce (or gluten-free tamari) 3 tbsp lime juice ½ tsp sesame oil ¼ tsp sriracha or other hot sauce Black pepper For the bowls: 200g cooked brown rice 1 medium mango, peeled, deseeded and chopped 1 small avocado, pitted and chopped ½ a cucumber, chopped 1 jalapeño, deseeded and sliced 2 spring onions, chopped 1 tsp sesame seeds To serve: Lime wedges, for squeezing Soy sauce (or gluten-free tamari), for serving 1 In a non-metallic bowl, combine the tuna with the red onion, soy sauce, lime juice, sesame oil and sriracha. Add some black pepper and toss to combine. Cover with cling film and chill in the fridge for 15-20 minutes, stirring gently halfway through.

2 Layer the rice into two bowls. Add the tuna, mango, avocado, cucumber, jalapeño and spring onions.

3 Scatter with sesame seeds and serve with lime wedges and extra soy sauce on the side.

Per Serving: 566kcals, 23.9g fat (4.6g saturated), 63.6g carbs (26.6g sugars), 30.7g protein, 11.9g fibre, 0.506g sodium

x

A traditional South American ceviche uses white fish and focuses on light, fresh flavours including lime or lemon juice, coriander and chilli; here, we’ve given this an Asian-inspired twist. The lime juice in the marinade will “cook” the tuna, resulting in a slight change in colour and texture. You can use lightly seared tuna, if you prefer.

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Easy Food 93

06/12/2018 4:12 p.m.

EAT Ireland Recipe Editor Jocelyn Doyle is buzzing about her New Year’s resolution My mother is deathly allergic to wasps (and hence deathly afraid of them), but as a family we’ve always been inordinately fond of bees. Aside from their cuteness — especially bumble bees, in their fat fuzzy jackets — we were taught as children how they’re absolutely central to our ecosystems, our agriculture and our very survival. I’m sure you’ve heard by now that bee populations worldwide are in serious trouble as a result of modern farming practices, and I fret about this often. That was why I was so delighted to discover Brookfield.

Brookfield Farm in Co. Tipperary was founded in 2011 by previous project manager Ailbhe Gerrard. She envisioned a business based on farming, food and craft while maintaining biodiversity, wildlife sustainability and a strong link with consumers. Today, the farm spans 75

hectares. One third is woodland; one third is crops, which will shortly be converted to organic; and the remainder is split between organic certified grassland with sheep, agri-environmental wild bird cover and bee-friendly flower meadows.

“I personally feel happier about farming using organic methods,” says Ailbhe. “I’m thrilled by the difference in the bee and other pollinator populations,

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and the bird life has soared due to the wild bird cover and flower meadows. I think the lambs are happier, too; they are certainly more docile, but I don’t know if that’s because they’re organic or because I’ve learnt how to handle them better!” The Brookfield flock varies between 10 and 25. “I’m really fond of my sheep,” says Ailbhe, “they come and ask for their heads to be scratched, and they eat from my hand. They’re so calm, I hardly need a pen to manage them.” The fattened lambs are processed by a craft butcher, and Ailbhe makes sure they have a happy life up to that point. Because of their lack of stress and their diet of organic grass and lakeshore herbs, the meat is very tender.

Elsewhere on the farm, Ailbhe has 10 beehives of native Irish black bees (recently proven to be a distinct species) and producing high volumes of honey. The black bee is well adapted to the damp Irish climate and can fly through rain, unlike most other species. Ailbhe is keen not to stress the bees at any stage. “We don’t take all of the honey in autumn, leaving enough in each hive to overwinter the bees. This is far preferable to replacing the honey with sugar syrup, which doesn’t have the same enzymes and trace elements to nourish the bees.” She takes a relaxed approach to letting the bees follow their instincts and swarm where they will, saying, “I’m quite happy to walk in the woods and see a new colony setting up in a hollow tree trunk — this is ancient, natural behaviour.”

Brookfield isn’t only about bees, either, but recognises the wider ecosystem; other pollinators like butterflies, moths, hoverflies and wasps all benefit from the rich, varied surroundings.

I ask Ailbhe how this environment affects the honey. “The Lough Derg

lakeshore, with its gorgeous wildflowers, willows, ivy and whitethorn, helps the bees throughout the seasons. People frequently say that it’s the best honey they have ever had.” Ailbhe reckons that this is partly due to having a farm with acres available to help support healthy colonies; it’s unusual for a beekeeper to have land. “As I’m an active farmer, I can plan my land management to take my bees into account; for instance, we sow 10 acres of flowers every year, which gives a multifloral flavour to the honey.” Visitors are welcome at Brookfield and can watch the bees, butterflies, hoverflies and insecteating birds enjoying an idyllic life on this wild and wonderful landscape.

Brookfield honey is raw: unheated, unpasteurised and unprocessed. As Ailbhe explains, supermarket honey is usually a blend of EU and non-EU honey, which means that it has been imported and blended from multiple sources. It also has to be pasteurised. "It’s a pleasure to work with our own honey, which is very lightly processed: all we do is take the frames of honey from the hives and spin them to extract the honey. We filter enough to remove the beeswax, then jar it. The honey is not heated above the natural hive temperature of around 35°C, meaning that the flavour and health benefits are unimpaired.”

Brookfield’s signature product is their Hiveshare, connecting the farm to its consumers in a tangible way. People who invest in a Hiveshare receive a thank you certificate for helping bees; a giftbox of handmade candles and balms; regular updates about their hive and other farm news; custom honey labels; and, at harvest time, a tasting set including

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cooking for fun local food

jars of raw honey from their hive, plus an invitation to the Honey Celebration — a harvest festival with the chance to see their hive and meet Ailbhe. Hiveshare members can also purchase Brookfield honey before it is released to the public.

The basic Hiveshare option is called the Bee Friend, with a higher end option, the Bee Champion, also available.

Ailbhe also handcrafts all-natural candles using beeswax from the hives, completing the grand cycle of honey production — sort of the apicultural equivalent of nose-to-tail butchery. “The appeal of the candles is the naturalness of the entire process, from beekeeping to hand crafting. They burn with a beautiful golden light, and don’t pollute the indoor atmosphere as paraffin wax does. We probably make the best candles in the world!” This enthusiasm for her life at Brookfield radiates through everything Ailbhe says. “For me, it’s really all about looking after the land, looking after the insects and animals. And I love it. I absolutely love it.”

Many of my dreams for the future revolve around cultivating my own little patch of nature, and I fully plan on completing beekeeping courses so I can have my own hive. In the meantime, we can all play smaller parts in supporting bee communities. Grow flowers in your garden or on your balcony; avoid chemical pesticides and fertilisers; buy Irish and organic where possible; and consider supporting local beekeeping initiatives like that at Brookfield. Good for the bees, good for the environment, good for you. What better New Year’s resolution Flip to p.12 could there bee?

1 to learn abo ut the health be nefits of honey.

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Honeyed Ricotta toast with citrus and thyme Makes 8 slices 1 pink grapefruit 2 blood oranges Olive oil 1 tsp brown sugar 1 tsp thyme leaves 250g fresh Ricotta 2 tbsp Brookfield honey, plus extra to serve 8 slices rye sourdough Sea salt, to serve 1 Turn on the grill to a high heat. Line a baking tray with parchment paper.

2 Slice off the top and bottom of each citrus fruit and place on a chopping board. Use a sharp knife to slice downwards to remove the pith and peel, following the curve of the fruits.

Slice the fruit into thin segments.

3 Arrange the citrus slices on the

prepared baking tray. Drizzle with olive oil and sprinkle with the sugar.

Place under the grill for five minutes until the edges are golden brown.

Remove and scatter with the thyme.

4 In a bowl, combine the Ricotta with the honey.

5 Brush the sourdough with olive oil and toast under the grill for 2-3 minutes. Flip the bread over, spread thickly with the Ricotta mixture and return to the grill for 2-3 minutes until the Ricotta is bubbling.

6 Top with the citrus slices and drizzle with extra honey and olive oil.

Sprinkle with flaked sea salt, to serve.

Per Serving 219kcals, 6.1g fat (2.1g saturated), 35.5g carbs (10.1g sugars), 6.1g protein, 3.4g fibre, 0.376g sodium

Easy Food 95

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21/09/2018 06/12/2018 12:47 13:13

kids' kitchen 98-102

A GO-TO GUIDE FOR BUDDING YOUNG COOKS

IN THIS SECTION

GO WITH YOUR GUT, p98

This month's Home Ec expert explains the benefits of fermentation and gut health

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EASY JUNIORS, p101

This soup is the perfect warming lunch on a cold day

Easy Food 97

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Home Economics Masterclass

Go with your gut Anita Rourke from St. Gerald’s College in Castlebar, Co. Mayo explains the benefits of fermentation and gut health

B

iology and Home Economics conveniently overlap for this topic. Fermentation is a method of preservation that features across our global history. Today, it is enjoying increased notoriety due to the current interest in our digestive health. So what is fermentation? A biology textbook will tell us it is another name for anaerobic respiration. Essentially, you are creating the conditions which will allow food to decay in such a way as to simultaneously increase the flavour and microbe population. Remove the oxygen and the microorganisms start to break down carbohydrates into carbon dioxide and lactic acid or ethanol.

The DNA of the millions of bacteria that live in and on us outnumbers the DNA in

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our own cells. Hosting such a population sounds like an inconvenience but, in fact, the symbiosis means that it is in our human cells’ best interest to keep our microbial guests in top form.

Introducing a wide diversity of bacteria and food to our digestive system will supplement our own digestive enzymes and thus improve our gut health. In Ireland, UCC is leading research on gut health and the evidence suggests that the diversity and quantity of bacteria in our colon has a profound impact on our metabolism, inflammation, allergies and obesity levels.

Kefir, kombucha, kimchi and sauerkraut are just the tip of the iceberg with fermented foods. They are available

commercially as ready-to-eat products but — to return to the ways of our ancestors and save the impact on your purse — you can delve into the process yourself. Check out our feature on how to make your own kefir from p.108!

Burping and feeding are terms synonymous with newborn babies, but be prepared to extend your parental instincts to your fermentation family.

The Cultured Club by Dearbhla Reynolds provides many recipes and lots of advice. Look out for speakers and demonstrations local to you, and keep your ear to the ground to find fellow fermentation fans. Someone further down this road can share a huge wealth of knowledge and experience (and starters!) to make your journey easier.

JANUARY 2019

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kids’ kitchen home ec

CLASSIC SAUERKRAUT Serves 6 2 heads of red or white cabbage 2 tbsp sea salt 1 tbsp juniper berries 1 tbsp caraway seed 1 Remove the outer leaves of the cabbage and cut out the core, then shred the cabbage finely.

2 Place the shredded cabbage in a large bowl and massage through the salt. Let sit for 30-60 minutes, until it starts to sweat. Mix in the juniper berries and caraway seeds. It should be quite wet.

3 Begin to fill your clean 2 litre jar taking a handful of cabbage at a time and pressing down very hard using your fist.

With each handful you’ll notice a little more liquid seeping out.

4 Keep filling the jar until you have filled it to within 2.5 cm of the top of the jar.

For successful fermentation it’s crucial to keep the cabbage submerged, so place a weight on it.

5 Leave to sit for anything for one to six weeks. Taste it every few days to gauge the progress of the fermentation flavour.

If you’re fermenting in an airtight jar, you will also need to “burp” the jar every few days to release the build-up of carbon dioxide gases.

6 When your happy with the flavour and texture, store the jar in the fridge. The times will vary with room temperature and other factors. After a week the good bacteria are considered established and it’s good to eat, but if you want the maximum probiotics in your sauerkraut, you’ll want to let your sauerkraut ferment for up to six weeks.

Per Serving 63kcals, 0.4g fat (0.1g saturated),14.4g carbs (7.6g sugars), 3.3g protein, 6.4g fibre, 1.915g sodium

x Recipe courtesy of The Cultured Club (2016) by Dearbhla Reynolds.

Published by Gill Books, Dublin.

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Easy Food 99

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06/12/2018 13:13

kids’ kitchen easy juniors

Easy Food j un iors

This soup is the perfect warming lunch on a cold Day

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Easy Food 101

06/12/2018 12:12

Easy Food j un iors

t Cut ou ep! e k and

:-)

Cream of chicken soup Serves 4-6

1 tbsp olive oil ½ small onion, finely chopped 1 small carrot, peeled and chopped ½ a red pepper, deseeded and chopped 1 celery stalk, chopped 1 garlic clove, crushed 50g butter 75g plain flour 500ml chicken stock 750ml milk This soup is a ¼ tsp dried thyme great wa y to us Salt and black pepper e up leftover roas t 120g frozen peas chicken or 120g cooked chicken, turkey! shredded 1 Heat the olive oil in a large pot over a medium-high heat. Add the chopped onion and cook for 2-3 minutes until partly translucent but not browned.

2 Add the carrot, celery and pepper. Cook for two minutes. Add the garlic and cook for one minute longer.

3 Add the butter and stir until it melts.

4 Add the flour and stir constantly for two minutes.

5 Carefully pour in the chicken stock. Stir until everything is mixed together and creamy.

6 Add the milk and stir again until smooth.

7 Stir in the dried thyme and add a pinch each of salt and pepper. Taste the soup and add more salt or pepper if you like.

8 Stir in the chicken and peas. Reduce the heat to medium and cook for 6-8 minutes, stirring every minute or two, until the soup has thickened.

9 Ladle into bowls and serve with croutons and fresh thyme if desired.

Per serving: 249kcals, 12.7g fat (6.5g saturated), 21.4 carbs (8.2g sugars), 12.9g protein, 2g fibre, 0.441g sodium

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make it healthy!

GIVE YOUR BODY THE LOVE IT DESERVES

104-117 IN THIS SECTION

SNACK SMART, p104

Protein-packed snacks to keep you going for longer

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EF135_XX Intro Pages.indd 103

CHALLENGE YOURSELF, p108

Learn all about kefir, one of the world's oldest fermented foods

TO YOUR HEALTH, p110

Reap the benefits of these delicious, nutrient-rich meals

OH MY GOODNESS, p116

Dr. Aoife Howard shares her favourite healthy January treat

Easy Food 103

06/12/2018 12:58

k c a n S

smart

Protein-packed snacks to keep you going for longer

Quinoa, oat and pecan crunch Serves 6-8 50g quinoa 100g pecans, chopped 50g rolled oats 2 tbsp linseeds 2 tbsp coconut sugar Pinch of sea salt 2 tbsp coconut oil 180g maple syrup 1 Preheat the oven to 170ËšC/150ËšC fan/gas mark 3 and line a baking tray with parchment paper.

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2 In a large bowl, combine the quinoa, pecans, oats, linseeds, coconut sugar and salt. Stir to combine.

3 In a small saucepan, combine the coconut oil and maple syrup. Stir over a mediumhigh heat until melted and warmed through.

4 Pour the warm mixture over the dry ingredients and stir well to combine.

5 Spread into an even layer on the prepared baking tray. Bake for 20 minutes, turning occasionally to prevent burning.

6 Allow to cool completely, then break into pieces. Store in an airtight container.

Per Serving 243kcals, 14g fat (4g saturated), 28.7g carbs (16.9g sugars), 3.4g protein, 2.9g fibre, 0.035g sodium

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06/12/2018 12:19

make it healthy! protein-based snacks

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Chickpea flour tortilla chips Serves 4-6 120g chickpea flour 2 tbsp strong flour, plus extra for dusting ¼ tsp cayenne pepper, plus extra for sprinkling ½ tsp baking powder Salt and black pepper 2 tbsp olive oil, plus extra for drizzling 6 tbsp warm water Dried oregano, poppy seeds, sesame seeds or fennel seeds (optional) 1 Preheat the oven to 180˚C/160˚C fan/

gas mark 4. Line a large baking tray with parchment paper.

2 In a large bowl, combine the flours, cayenne, baking powder and some salt and pepper. Drizzle over the olive oil. Add the warm water and mix well to combine.

3 On a floured surface, knead the dough until smooth. Roll out to about 2mm thick and cut into triangles.

4 Brush with olive oil and sprinkle with oregano, cayenne or seeds of choice.

5 Place the chips on the prepared baking tray. Sprinkle with salt and bake for 12-15 minutes. Allow to cool and serve with a salsa or dip of your choice.

Per Serving 226kcals, 13.2g fat (1.9g saturated), 18g carbs (0.4g sugars), 9.1g protein, 6.2g fibre, 0.054g sodium

x

White bean hummus

1 In the bowl of a food processor,

Serves 6-8

lemon juice and garlic.

combine the beans, tahini, olive oil, 2 Whizz to a smooth consistency, adding

1 x 400g tin of cannellini beans, drained and rinsed 3 tbsp tahini 2 tbsp olive oil Juice of 1 lemon 1 garlic clove, crushed Salt and black pepper

a splash or two of warm water to thin if necessary. Season with salt and black pepper and stir in the chopped chives.

Per Serving 226kcals, 13.2g fat (1.9g saturated), 18g carbs (0.4g sugars), 9.1g protein, 6.2g fibre, 0.054g sodium

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Small handful of chives, snipped

Cashew and tomato dip

1 Heat the oil in a pan over a medium heat

Serves 8

5-6 minutes until soft and translucent. Add

and cook the onion with a pinch of salt for the garlic and cook for 2-3 minutes.

2 tsp olive oil

2 Add the tomatoes and simmer until

1 small onion, chopped

reduced by half.

Salt and black pepper

3 Place the nuts in a food processor and

2 garlic cloves, crushed

whizz to fine crumbs. Add the tomato

2 x 400g tins of chopped tomatoes

mixture and whizz to a smooth paste.

300g cashew nuts, toasted or untoasted

4 Season to taste and serve with crackers and/or crudités.

To serve: Crackers and/or crudités

Per Serving 248kcals, 18.7g fat (3.6g saturated), 17.4g carbs (4.9g sugars), 6.8g protein, 2.6g fibre, 0.031g sodium

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Top tip

If using : sa cashew n lted omit the uts, salt this recip in e.

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EF135_104-107_High Protein Snacks 107

Easy Food 107

06/12/2018 12:20

Chal lenge YOURSELF Learn all about kefir, one of the world’s oldest traditional fermented foods

When introduced to fresh milk, the friendly bacteria and yeasts eat the sugars in the milk and kickstart fermentation, transforming the milk into the sour, cultured drink known as kefir.

Types of kefir

Kefir doesn't have to be made with cow’s milk; goat’s milk can also be used, as well as non-dairy options like coconut, almond and soy milk.

“Water kefir" grains can also be used to make kefir from coconut water, fruit juice or even simple sugar water.

Why drink kefir?

• Kefir has long been regarded as a health food — and with good reason. Milk kefir is rich in phosphorus, vitamin K, biotin and folic acid — nutrients that are essential to health and well-being — as well as being chock-full of probiotics, or “good” bacteria.

• Because of its wealth of these beneficial bacteria, kefir functions in much the same way as the probiotic supplements you might buy after a course of antibiotics, helping to inhibit the growth of pathogens (harmful micro-organisms) while encouraging the growth of beneficial bacteria in the intestinal tract. In building up the levels of good microbial organisms in your digestive system, kefir is hugely beneficial for gut health and aids in digestion.

• It's also been said to boost the immune system and aid in reducing blood pressure.

• Kefir contains calcium, various amino acids, phosphorus, magnesium and vitamins A, B2, B12, D and K. • Because the yeasts eat the sugars in the milk (i.e. the lactose), many people who cannot tolerate milk can digest kefir much more easily.

• Limited evidence from studies in their early stages suggests that kefir may also play significant roles in cancer prevention and reducing allergic reactions.

What does it taste like?

What is kefir?

Milk kefir is milk that’s been cultured or fermented, and is originally from the region where Europe meets Asia. Milk kefir has been made since before the start of recorded history, and was originally used to preserve milk in the days before refrigerators.

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Kefir grains

Kefir grains are not actually grains at all, but rather what is known as a SCOBY — a Symbiotic Culture of Bacteria and Yeasts. The “grains” are small, off-white clusters with an uneven, knobbly surface and a slightly soft, wobbly texture.

Kefir is like much drinkable plain yoghurt, but with an extra-sour tang and a very light touch of effervesence.

Where to source

If you know someone who makes kefir at home, you can ask them to give you some grains next time they have a surplus, as they multiply over time. Otherwise, it’s easy to find kefir grains to buy online.

JANUARY 2019

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make it healthy kefir

How to care for your kefir

• Always use organic milk to make kefir, as non-organic may contain trace antibiotics, which can kill your SCOBY. • Don’t use metal! Kefir grains don’t like metal, so be sure to strain using a plastic sieve. Gently work the liquid through the sieve using a wooden or a plastic spoon.

Share the love

Happy kefir grains will multiply, meaning that you’ll have slightly larger grains every time you strain. After a few weeks or months, you’ll have enough to give half to a friend.

Tips

• If kefir is too sour for your liking, blend it with a small amount of fruit, juice, honey, maple syrup or agave to “take the edge off,” or use it in place of milk when making smoothies.

• If your grains are making kefir at a much faster rate than you can drink it, slow them down by popping them in the fridge for up to two weeks, taking them back out to room temperature next time you’d like them to start working again.

Recipe Editor Jocelyn says,

How to get started

• Once you have your kefir grains at home, find a large jar for them and a couple of containers for your finished kefir; Kilner bottles work nicely. You’ll also need a plastic sieve.

• If your grains have come with their own instructions, give them a thorough readthrough before you begin.

• Place your kefir grains in the clean jar and top up with organic milk; around 250ml per teaspoon of kefir grains is ideal.

• Don’t close the jar with a lid; as with all fermentation, carbon dioxide will be released and needs somewhere to go. We’ve found the best way to close the jar is simply using a coffee filter held over the open top with a rubber band.

• Set aside at room temperature for 12-48 hours until you notice that the texture has changed. The time taken for this to happen will depend on the room temperature itself — the grains will work more quickly in warmer conditions, and will become more sluggish in a colder room.

• Stir the kefir using a non-metallic utensil, then strain through a sieve and transfer the grains to a clean jar. Top up with organic milk and the process will begin again.

• Enjoy your strained kefir immediately, or store in the fridge and drink over a few days.

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EF135_108-109_Challenge_Yourself.indd 109

“I started making kefir at home about six months ago to combat ongoing digestive problems. Not only have I experienced a drastic improvement in my gut health, but there’s also something soothing about the rhythm of caring for my 'kefir babies,' as I call them, and I find myself looking forward to my glass every morning.”

Easy Food 109

06/12/2018 12:21

TO YOUR HEALTH REAP THE BENEFITS OF THESE DELICIOUS, NUTRIENT-RICH MEALS

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JANUARY 2019

06/12/2018 12:23

make it healthy! foods for wellness

GOOD FO R LOWERING STRESS LEVELS

Matcha green cocktail Serves 1 For the syrup: 120ml water 120ml honey 2 tbsp matcha 1 tsp fresh ginger, peeled and grated For the cocktail: 5cm cucumber, seeds removed and flesh grated 8 mint leaves, plus extra to garnish Juice of 1 lime 50ml fresh apple juice

Top Tip:

Keep the syrup on standby in the fridge and use as needed.

1 To make the syrup, place the water, honey and matcha in a small saucepan and heat over a low heat until the honey dissolves. Set aside to cool.

2 Place two tablespoons of the syrup in a cocktail shaker with the remaining ingredients. Muddle the mixture to release the flavours, then strain into a cocktail glass to serve.

Per serving: 195kcals, 0.7g fat (0.2g saturated), 33g carbs (23.7g sugars), 21.6g protein, 22.3g fibre, 0.013g sodium

x

WHY IS THIS GOOD FOR ME? Matcha is rich in antioxidants and is thought to lower blood pressure, boost the immune system, improve memory and concentration and calm the mind. It is rich in fibre, chlorophyll and vitamins.

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Easy Food 111

06/12/2018 4:44 p.m.

Crab bisque Serves 4

GOOD FOR YOUR SKIN

1 tbsp olive oil 1 onion, finely chopped 2 celery stalks, chopped 1 red pepper, deseeded and chopped 2 garlic cloves 2 x 400g tins of chopped tomatoes 1 tbsp honey 1 fish stock cube 1 tbsp cornflour, mixed with a little water 400ml milk 1 x 140g pack of cooked crab meat Salt and black pepper Fresh parsley, chopped To serve: Crème fraîche Crusty bread

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1 Heat the olive oil in a saucepan and gently cook the onion and celery for 5-6 minutes until soft and translucent. Add the red pepper and cook for 4-5 minutes until soft. Add the garlic and cook for 1-2 minutes.

2 Add the tomatoes, honey and stock cube and cook until slightly reduced. Use a stick blender to whizz until smooth. Stir in the cornflour slurry and the milk. Bring to a simmer and cook for 2-3 minutes.

3 Stir in the crab meat, heat through and season to taste. Stir in the chopped parsley and serve with a swirl of crème fraîche and crusty bread.

Per serving: 204kcals, 8.1g fat (1.8g saturated), 26g carbs (17.1g sugars), 11.1g protein, 3.8g fibre, 0.326g sodium

WHY IS THIS GOOD FOR ME? Tomatoes contain lycopene, a powerful antioxidant that protects against sun damage. Crabmeat is rich in selenium, responsible for maintaining skin firmness and elasticity, and omega-3 fatty acids, which keep skin supple and guard against wrinkle formation.

: Peeling the celery avoids stringy bits in the bisque.

Top Tip

JANUARY 2019

06/12/2018 4:45 p.m.

make it healthy! foods for wellness

homemade Kimchi Makes 1 large jar 1 head of white cabbage 1 tbsp sea salt 3 garlic cloves, crushed 1 small piece of ginger, grated 2 tbsp fish sauce 2 tbsp hot chilli sauce 1 tbsp sugar 3 tbsp white wine vinegar 1 tbsp caraway seeds 2 carrots, grated 8 radishes, grated 4 spring onions, chopped

GOOD FOR YOUR DIGESTIVE SYSTEM

1 Shred the cabbage into a large bowl using a mandolin. Remove and discard the thick stalk pieces. Sprinkle over the salt and set aside at room temperature for one hour.

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2 Mash the garlic, ginger, fish sauce, salt, chilli sauce, sugar and vinegar to make a kimchi paste; use a pestle and mortar if you have one.

3 Rinse the cabbage under cold running water and shake to remove as much of the moisture as possible. Add to a mixing bowl with the caraway seeds, carrots, radishes and spring onions.

4 Add the kimchi paste and stir really well.

Store in kilner jars and leave overnight at room temperature to ferment. Press the vegetables down into the fermentation liquid regularly to keep them moist.

5 Store the kimchi in the fridge and use within two weeks.

Per serving: 46kcals, 0.3g fat (0.1g saturated), 11.2g carbs (4.5g sugars), 1.7g protein, 2.9g fibre, 1g sodium

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WHY IS THIS GOOD FOR ME? Fermented foods like kimchi work wonders for your digestive system by providing the friendly micro-organisms it needs. Studies increasingly show that a healthy gut has a positive impact on numerous other areas of the body, including improved brain function, heart health, mood, sleep and digestion.

For more about the benefits of fermentation, flip to p.98.

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Nutrient-rich green soup Serves 8-10

GOOD FOR YOUR IMMUNE SYSTEM

1 tbsp olive oil 1 onion, finely chopped 2 celery stalks, peeled and chopped 2 garlic cloves, crushed 2l vegetable stock Bouquet garni (fresh stems of parsley, thyme, chives and bay leaf, tied together) 1 courgette, grated 1 fennel bulb, finely chopped 1 small head of broccoli, chopped 400g frozen peas 2 bags of baby spinach Salt and black pepper

To serve: Crème fraîche or yoghurt (optional) 1 Heat the oil in a large saucepan and add the onion, celery and garlic and cook for 4-6 minutes until soft and translucent.

2 Add the stock and bouquet garni, then give the pot a good stir and bring to the boil.

3 Add the courgette, fennel, broccoli and peas. Cook until the vegetables are soft.

4 Add the spinach and stir until wilted.

Remove the bouquet garni, then whizz the soup with a stick blender until smooth.

Season to taste.

5 Serve with a dollop of crème fraîche or yoghurt, if desired, and sprinkle with chopped parsley and chives.

WHY IS THIS GOOD FOR ME? This soup contains antioxidants, calcium, fibre, folate and vitamins A, B6, C, K and D. These provide immune boosting benefits, especially during the cold and flu season.

Per serving: 77kcals, 2.2g fat (0.4g saturated), 11.7g carbs (3.6g sugars), 4.3g protein, 4.2g fibre, 0.728g sodium

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JANUARY 2019

06/12/2018 4:45 p.m.

make it healthy! foods for wellness

Pistachio crumbed salmon Serves 4 2 tbsp honey 1 tbsp Dijon mustard Salt and black pepper 50g breadcrumbs 2 tbsp fresh parsley, chopped 25g pistachios, chopped 4 salmon fillets To serve: Brown rice Spinach

GOOD FO R BRAIN & EY E HEALTH

1 Preheat the oven to 180ËšC/160ËšC fan/gas mark 4 and brush a baking tray with oil.

2 In a small jug, whisk the honey, Dijon mustard and seasoning.

3 In a small bowl, combine the breadcrumbs, parsley and pistachios.

4 Place the salmon fillets on the prepared tray. Brush with the honey-mustard and top with the breadcrumb mixture, pressing it on to stick.

5 Bake in the oven for 12-15 minutes until the salmon is cooked through and the topping is golden brown. Serve with brown rice and wilted spinach.

WHY IS THIS GOOD FOR ME? This meal contains numerous nutrients essential for a healthy brain, including omega 3 fatty acids, protein, iron, folate and lutein. Known as the eye vitamin, lutein also prevents damage to the retina.

Per serving: 353kcals, 14.8g fat (2g saturated), 19.7g carbs (9.9g sugars), 37.7g protein, 1.4g fibre, 0.288g sodium

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Easy Food 115

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Oh my

odness!

Healthy eating blogger and MD, Dr. Aoife Howard shares her favourite quick-fix healthy treat for January.

Aoife is a doctor and food blogger. She loves to create simple healthy recipes so that you can have your cake and eat it too! www.thegoodfoodgoddess.com

After the feasting of Christmas, January — for most — is a time to focus on more nutritious fare. The supermarket shelves of indulgent Christmas chocolates and sweet delights give way to a sea of green leafy vegetables. Metres of newspaper columns are devoted to the newest trends in healthy eating, and sugar becomes public enemy number one.

reminiscent of a Snickers bar. Sweet, salty, crunchy and moreish, these tick all the boxes.

While I wholeheartedly agree that a sugar-laden diet doesn’t do us any favours, I’m a firm advocate of moderation, not deprivation.

Many choose to dive headfirst into their healthy eating resolutions by embarking on a regimental diet of greens, but personally I don’t believe in life without a little bit of sweetness.

Rather than omitting sugar

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completely from my diet, I instead try to be more mindful of my sugar consumption. As much as possible, I try to avoid the hidden sugar found in the ma jority of processed foods.

Having said that, I’ll never say no to a slice of birthday cake — which is key if, like me, your birthday happens to fall in January!

The age old adage of “quality, not quantity” sums up my approach to the sweet stuff, and these wholefood delights are a case in point.

Although small, these peanut cacao truffles pack a flavour punch and their nutrient-rich ingredients make them the ideal treat, sure to satisfy anyone’s sweet tooth. The combination of roasted peanuts, gooey dates and rich cacao along with a hint of sweet maple is

Not only are they delicious, but these delectable little bites are super simple to make. Simply combine the four ingredients in a blender or food processor and blitz until sticky, then shape into truffles. Rolled in a variety of toppings such as beetroot powder, cacao powder, crushed peanuts or desiccated coconut, they make for a visually stunning and palate pleasing gift sure to put a smile on anyone’s face. After all, they do say that the easiest way to anyone’s heart is through their stomach!

JANUARY MARCH 2019 2018

06/12/2018 12:27

make makeitithealthy! healthy! truffles

Peanut, date and cacao truffles Makes 36 small truffles

75g roasted, salted peanuts 80g dates, pitted 2 tbsp cacao powder 1 tbsp maple syrup 1 Place the peanuts, dates and cacao in a blender or food processor. Blitz until you have a sandy mixture.

2 Add the maple syrup to the mixture and blend until sticky. Taste and add more maple syrup if desired.

3 Transfer the mixture to a bowl. Taking small amounts of the mixture, use your hands to roll into your desired size of truffle.

4 Roll in cacao powder, dessicated coconut, crushed peanuts or beetroot powder to decorate (if desired).

Per Serving 21kcals, 1.1g fat (0.2g saturated), 2.7g carbs (2g sugars), 0.6g protein, 0.5g fibre, 0g sodium

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Fuel food

Health and fitness trainer Sylvia Diaz teaches us about smart eating to fuel your exercise routine Sylvia is a fitness instructor and blogger. She works with clients as a nutrition advisor and hosts fitness events where attendees can learn how to balance health and wellness with busy schedules. She aims to help people find the best in themselves to become healthier and fitter, both physically and mentally. www.fitwithsylvia.com If you're in an exercise routine, you know that you want your food to be fuelling you in a healthy, nourishing way. Regardless of your fitness goals and activity, there are three macronutrients that we all need on a daily basis: protein, fat and carbohydrates. I’ll break down what and when you should consume these so you're making the right food choices when it comes to fuelling your body.

Carbohydrates are the primary source of energy for the body. To know exactly what, when and how much to eat before, during and after exercising, experts turn to the glycaemic index (GI) — a measurement of how quickly sugars in certain carbs are digested and converted to glucose. Insulin regulates your energy levels by signalling to the liver, muscle and fat cells to absorb glucose from the blood.

For a healthy, balanced diet, it is best to think in terms of low GI, moderate

and high GI rather than simple and complex carbs. The glycaemic index is important to keep in mind where exercise is concerned; knowing how quickly glucose will be absorbed by the muscle cells affects your activity, from training and recovery to your performance, strength and endurance.

High-GI foods include: √√ 1-2 handfuls of raisins (40-60g) √√ 1 banana √√ 500ml isotonic drink or diluted fruit juice (6g/100ml) √√ An energy bar with water (if you really need a supplement due to highintensity training)

In general, the best time to eat is between 2-4 hours before training.

Experts recommend consuming low-GI foods pre-workout to maintain blood glucose levels. Low-GI foods include: √√ Porridge √√ Jacket potatoes with beans √√ Cheese √√ Pasta with a tomato sauce and salad √√ Chicken with rice and vegetables

Carbohydrates should be the foundation of the post-workout meal, with protein and healthy fat included to support recovery. This will enhance optimal glycogen recovery and muscle rebuilding between sessions. Eat as soon as possible after exercise; the consumption of carbohydrates intitates insulin release, which stimulates muscle glycogen replenishment, and glycogen retention is at its fastest during the first two hours postexercise. Moderate- to high-GI foods are best post-exercise, as they will deliver glucose to the bloodstream more quickly.

Top up with high-GI foods if you exercise for longer than one hour, as these raise blood sugar levels and will help glucose to reach your muscles more rapidly.

Some ideas for post-workout muscle fuel: √√ Fresh fruit with milk or yoghurt √√ Tuna or cheese sandwich √√ Energy bar The only way to make sustainable changes to your fitness and wellness routine is by implementing small daily challenges to keep it dynamic and progressive. Understanding how dietary choices will fuel this lifestyle is vital so that you can get the most out of your time in the kitchen and the gym. Do the things that make you happy and don’t forget to keep moving toward your goals, always while enjoying the progress!

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JANUARY 2019

06/12/2018 12:32

All the know-how you need to develop your cooking skills and become an expert in the kitchen

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A

he road t n i id p

Top tips for making your dips healthier…

• Swap sour cream for plain Greek yoghurt, or replace one-third of cream cheese with cottage cheese.

• Add some extra goodness by including some spinach or other greens.

• If your dip has a covering of grated cheese on top, cut it down by half.

• For dipping, go for crudités instead of crackers, tortilla chips or baguette.

Try sliced peppers, cucumbers, carrots, celery, courgette, raw cauliflower, broccoli or cherry tomatoes.

• If you can’t resist a bit of carb-based dipping, go with whole grain bread or crackers.

TEST KITCHEN

TIPS

For something different, try serving garlic and parsley toasts with stews instead of the usual potatoes.

Go fish REAP THE BENEFITS:

• Unlike other types of fat, our bodies cannot make omega-3s, so we must source them from food.

• Oily fish are rich in omega-3 fatty acids, which are important for heart health. They appear to prevent irregular heartbeats, reduce fatty plaques inside artery walls, decrease blood clotting, decrease triglycerides (blood fat), increase levels of good cholesterol and discourage inflammation.

• Emerging research indicates that omega-3s may also be beneficial for mental health, boosting levels of serotonin and dopamine, both

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of which decrease the odds of depression and violent behaviour.

• The healthy oils found in these fish also help to soothe inflammation and stiffness, reducing the effects of arthritis and keeping joints supple and healthy.

• Oily fish are also a great source of lean protein and minerals such as iron, zinc, selenium and iodine, plus vitamins A and D.

JANUARY 2019

06/12/2018 12:35

OH HONEY, HONEY Did you know?

• Honey is the only food that will never go off, provided it’s kept in an airtight container. Some of the oldest honey found in tombs of the Egyptians dates back several thousand years.

Honey contains low moisture levels and is naturally acidic, making it difficult for bacteria to grow.

• When a bee returns to the hive after locating a good source of nectar, he demonstrates its position to the other bees by doing a dance that positions it in relation to the hive and the angle of the sun.

This is known as the ‘waggle dance’.

Observations have suggested that different species of honeybee have different "dialects" of this dance, varying by curve or duration.

TEST KITCHEN TIPS It’s perfectly natural for honey to crystallise, and it’s still absolutely fine to eat. If you want it to return to its liquid state, simply place the jar in a pot of warm water for a few minutes.

Pucker UP Our top tips for cooking with citrus fruits

• A squeeze of fresh citrus is often just what you need to bring a sauce to life, but be careful to only add a little to cream-based sauces: squeeze in too much and the dairy will curdle.

• Zesting citrus fruit can be a lot of work, but don't be tempted to do it in advance. The longer grated zest sits out, the less fragrant and flavourful it will become as the oils release into the air.

• To get the most juice out of your citrus fruits, microwave them for 20 seconds before squeezing.

• Citrus fruit will last longer if stored in the fridge.

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from our kitchen to yours

REAP THE BENEFITS • Honey is antibacterial, antiviral and antifungal — so it won’t just soothe your sore throat, but it will combat lingering viruses or bacteria while it’s at it.

• Honey also includes vitamins and minerals as well as a wealth of antioxidants. It’s the only food that contains pinocembrin, an antioxidant associated with improved brain function.

• Evidence of honey being prescribed as a medical treatment dates back as far as ancient Mesopotamia. Because honey is so inhospitable to bacteria, it was often used as a natural bandage to protect cuts and burns from infection.

HISTORY BITES

In Valencia, Spain, an ancient cave painting that depicts a human figure removing honey from a hive dates back at least 8,000 years.

REAP THE BENEFITS • Just one medium orange has all the vitamin C you need in a day. Vitamin C is necessary for the growth, development and repair of all body tissues, and plays a role in many other body functions, including collagen formation, boosting the immune system, healing wounds and the maintenance of cartilage, bones and teeth. It also plays a crucial role in helping our bodies to absorb iron.

• Citrus fruits are good sources of soluble fibre, which helps lower cholesterol and aids digestion.

• Eating citrus fruits may help lower the risk of kidney stones by raising citrate levels in urine.

• Many compounds in citrus fruits benefit heart health by improving cholesterol levels and lowering blood pressure.

TEST KITCHEN TIPS Every week, give your wooden chopping boards a deep clean using natural ingredients. Sprinkle a board with coarse salt, then scour the surface with the cut side of a lemon half, squeezing slightly to release the lemon juice as you go. Allow to sit for five minutes, then scrape away any dirty liquid. Give the board a final rinse with a clean, damp sponge.

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TEST KITCHEN TIPS TO QUICKLY REMOVE SEEDS FROM CUCUMBERS OR COURGETTES, USE A MELON BALLER.

Storage solutions Garlic and onions are best stored at room temperature in a ventilated container — try a paper bag with a couple of punctures made in the side — and can happily live side by side.

Store potatoes in a dark, cool, dry place. Moisture and light will cause the skin to rot and encourage your spuds to go bad more quickly.

Don’t have your potatoes and onions in close proximity, as the gases released from the onions can cause potatoes to sprout sooner.

Loving those leftovers Don’t throw out your stale bread!

Cut the bread into cubes, toss in oil or melted butter with some garlic and seasoning and bake or fry until crispy.

Add your homemade croutons to salads or soups, or store in the cupboard.

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NOVEMBER JANUARY 2019 2018

06/12/2018 12:37

from our kitchen to yours

Souper idea

Prevent peeled parsnips from browning by keeping them in water with a squeeze of lemon juice until you’re ready to use them.

Make a large batch of soup, divide into individual portions and freeze. Take a portion out whenever you need a quick and easy lunch.

e

Me ring ma u gic

HOT POTATO Don’t feel like waiting for an oven-baked potato? Pierce the potato a few times with a fork, then microwave on a high heat for five minutes. Turn over and microwave for a further five minutes or until tender. Enjoy as is, or rub with oil and place in a hot oven for 15 minutes to get that crispy skin.

• Before whisking egg whites for meringue, be sure to wash your bowl and whisk with hot soapy water and dry thoroughly. Any greasy residue on your bowl or whisk will stop your meringue from forming stiff peaks.

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• Be sure to have your eggs at room temperature for an airier meringue (and for baking sponges), as the eggs whip up to a greater volume. If you store your eggs in the fridge, allow them to come to from temperature for at least one hour before you start whisking.

Easy Food 123

06/12/2018 12:37

Tips FROM THE

TEST K TCHEN Food stylist Shannon Peare dishes on baking substitutions to suit special diets

Free-from baking

I don’t know about you, but I've had a food overload this Christmas! It’s January and, while most people are trying to be good, I believe everyone still deserves a treat. If you're trying to avoid certain ingredients like gluten, dairy or sugar, there are still plenty of options for home baking.

Flour alternatives Almond flour Almond flour is made from blanched, skinless almonds that have been finely ground; and is also known as ground almonds. Using almond flour instead of regular wheat flour will result in a denser bake. Almonds flour is full of healthy fats and moisture but — since it is gluten-free and not as fine as plain flour — it can be difficult to substitute almond flour for regular flour. If you’re a beginner with almond flour, I would recommend baking some tried and tested recipes first, before adapting your own to include it.

Coconut flour Coconut flour is a soft flour that is extremely absorbent. The flour is rich in protein, fibre and fat. When substituting coconut flour for plain flour, it can be difficult to obtain the correct balance in a recipe, as it requires more liquid. Again, it’s best to use some tried and tested recipes when trying coconut flour for the first time.

You will typically only need one-third of the amount of coconut flour for any grainbased flour, and will likely need to increase the liquid content of the recipe.

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Sugar alternatives The buzz on honey

slightly more coarse. It is best used in cookies, biscuits and recipes that use chocolate or warm spices. When using a recipe that requires creaming the butter and

Due to honey’s runny texture and

sugar, the use of coconut sugar can result

sweetness, less liquid and less honey is

in a speckled appearance to the bake and

required in bakes when using it as a sugar

will appear more porous. If the recipe uses

substitute. Honey is made of about 20%

melted butter, milk oil, yoghurt or other

water, so you will need to reduce the liquid

liquids, allow the coconut sugar to dissolve

in the recipe by about 2-4 tablespoons.

for about five minutes. This will result in a

Honey works well in dense, moist bakes

smoother texture to your bake, similar to

such as quick breads, loaf cakes or ice

cooking with white or brown sugar.

creams, and is great for adding colour to a bake. Melting honey in a saucepan makes and flavour.

Bye bye, butter

Using honey in cakes that require creaming

Coconut oil

(the beating of butter and sugar together)

Coconut oil is a great dairy-free alternative

will not work. When beaten with butter,

to butter. The beauty of coconut oil is that

sugar cuts through the fat and creates air

it can be a liquid or a solid, depending on

pockets, which expand when heated. Honey

the temperature at which it’s stored. It is a

cannot create these air pockets, resulting in

1:1 substitution for other fats and gives a

a denser texture in the finished bake.

slight nuttiness to bakes. When substituting

a great glaze for cakes, giving them shine

“Add the coconut sugar to the cake and mix it all up" Coconut sugar is a natural sugar obtained by heating the sap of the coconut flower until most of the liquid has been evaporated. Coconut sugar is low on the

coconut oil for butter, it’s best to use the oil as a solid; for example, using chilled, solid coconut oil works really well when making shortcrust pastry.

Soy butter Soy butter is made from soybeans and has

glycaemic index, meaning that you won't

a similar texture to regular butter. Soy butter

experience the same spike in sugar levels

is a great butter alternative in baking, as it’s

(and subsequent crash) that you do with

a simple substitution. Any bakes that require

other sugars.

the creaming method will work well with the soy butter. The end result will not be as

Coconut sugar has a similar consistency

buttery and rich, but if you are looking for a

to brown sugar and can therefore be

dairy-free alternative, then look no further.

substituted in a 1:1 ratio; however, it is

JANUARY 2019

06/12/2018 12:45

sweet things free-from baking

Icing, icing baby!

Maple mayhem Natural maple syrup is sweeter than refined sugar and will give a sweet caramel flavour.

By boiling maple syrup in a pot, you can create a sticky glaze for any cake. For a notso-naughty chocolate treat, blend avocados, cocoa powder and maple syrup together.

This makes a delicious moussey filling for cakes or an icing for cupcakes.

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EF135_124-127_Shannon.indd 125

Dark chocolate

Cream cheese

Dark chocolate is the perfect bittersweet

Cream cheese can give a cake that delicious

topping for any bake. Melt some dark

balance of sweet and savoury. Create fun

chocolate, spread over the top of your

toppings by adding food colouring, the zest

bake and top with nuts or dried fruit for an

of citrus fruits or vanilla extract. If you prefer

elegant dessert. Add some flavouring to

your icing a little sweeter, add some maple

your chocolate by including some orange

syrup or honey.

zest or oil. Create an icing by melting five tablespoons of coconut oil with 200g of dark chocolate, then leave to cool in the fridge.

Once the mix is cool, whisk the mix into a light icing to spread over your bakes.

Don’t forget to keep on baking and to treat yourself this January!

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JANUARY 2019

06/12/2018 12:45

sweet things free-from baking

Coconut and lime cake

Serves 12

For the sponge: 110g coconut flour 1 tsp bicarbonate of soda ½ tsp salt 6 eggs, plus 4 egg whites 240g coconut oil, melted 120ml coconut milk 200g maple syrup Zest of 2 limes For the icing: 420g cream cheese 3 tbsp maple syrup Zest of 1 lime To decorate: Juice of 2 limes 200g coconut shavings Zest of 1 lime : Replace the lime for lemon to create a coconut and lemon cake. Alternatively, if you are not a fan of citrus cakes, you can add one teaspoon of vanilla extract to the cake and the icing.

Top Tip

1 Preheat the oven to 180˚C/160˚fan/gas mark 4. Line three 20cm tins with parchment paper.

2 In a large bowl, sift together the coconut flour, bicarbonate of soda and salt.

3 In a separate bowl, whisk together the whole eggs, melted coconut oil, coconut milk, maple syrup and lime zest until foamy.

4 Fold the wet ingredients into the dry.

5 In a grease-free bowl, use an electric beater to whisk the egg whites until they form thick soft peaks. Gently fold the whisked egg whites into the cake batter.

6 Divide the batter evenly amongst the prepared tins and bake for 20-25 minutes or until a skewer inserted into the centre comes out clean. Allow to cool in the tins for 10 minutes, then transfer to wire rack.

7 In a bowl, combine all the ingredients for the icing and beat together until smooth.

8 Brush the cake with the lime juice.

9 Stack and fill the sponge layers with the icing. Spread the icing over the top and sides of the cake, making sure to fill in any gaps.

This doesn’t have to be neat!

10 In a small dry frying pan over a medium heat, lightly toast the coconut shavings.

Remove from the pan and leave to cool.

11 Press handfuls of the toasted coconut into the sides of the cake until covered, then cover the top too. Decorated with some lime zest and lime wedges to serve.

Per Serving 414kcals, 37.1g fat (28g saturated), 16.2g carbs (12.9g sugars), 7g protein, 0.7g fibre, 0.352g sodium

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13:14 06/12/2018 13:09

IN THE NEXT ISSUE...

GET BACK TO BASICS WITH THE FEBRUARY ISSUE OF EASY FOOD!

The next guest editor is….

PATRICK RYAN

Pa tri ck Ry an

Patrick is one of Ireland’s foremost champions of good bread; he founded the Firehouse Bakery in Delgany, Co. Wicklow, and runs The Firehouse Bread School on Heir Island in Co. Cork. His message is simple and inclusive: make good bread, and make it good for you — free from additives, preservatives or any nastiness.

This is soul-nourishing, fresh-from-the-oven bread that will make any homecook fall in love all over again with the oven. He will be sharing his favourite recipes and tips to help you get back to the essentials of honest-to-goodness bread baking.

ON SALETH

7 !

JANUARY 2

INSIDE...

se food > Homemade Chine > Pancake Tuesday ts > Valentine’s Day trea ushrooms > Easy recipes for m > Gin cocktails ls > Heart-healthy mea dinners > Quick-fix chicken

EF135_129_In the next issue.indd 129

06/12/2018 12:47

MIDWINTER MOCKTAIL Stay sober in style with this classy booze-free cocktail

Makes 4 1 large sprig of rosemary, plus extra to serve 100g sugar 120ml water Juice of 4 blood oranges (or regular oranges), plus slices to serve Juice of 2 grapefruits

If you do want to add alcohol,

add 30ml of vodka or gin to each drink.

1 In a small pot, combine the rosemary, sugar and water. Set over a mediumhigh heat and simmer until the sugar has dissolved, stirring occasionally.

2 Remove from the heat and set aside for 30 minutes.

3 Strain the rosemary sugar syrup into a jug and discard the rosemary.

4 To serve, add a handful of ice to each of four glasses.

5 In a large jug, stir together the orange and grapefruit juice with the rosemary simple syrup.

6 Divide the mocktail amongst the glasses, garnish with sprigs of fresh rosemary and blood orange (or grapefuit) slices, then serve immediately.

Per Serving 190kcals, 0.3g fat (0g saturated), 48.1g carbs (44.5g sugars), 1.4g protein, 1.5g fibre, 0g sodium

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130 Easy Food

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