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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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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! Check out our other titles...
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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.
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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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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
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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.
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06/12/2018 3:08 p.m.
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.
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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
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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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Cheap date Low on funds? Don’t let that stop you having a cosy dinner date with your one and only
74 Easy Food
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JANUARY 2019
06/12/2018 11:50
cooking for fun date night
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Take a dip These easy dips are perfect for relaxed entertaining
Just don’t double-dip!
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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
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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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JANUARY 2019
06/12/2018 12:19
make it healthy! protein-based snacks
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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
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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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