TRIED AND TESTED RECIPES FROM IRELAND'S #1 FOOD MAGAZINE EASY FOOD ISSUE 126 • COOKING WITH ROOT VEGETABLES • EASY WAYS WITH EGGS • WEEKNIGHT DINNERS • MEAL PREPPING • NOURISHING WINTER WARMERS • NEW YEAR'S EVE DINING • HEALTHY BAKING •
Healthy cooking FREE-FROM SNACKS ALL ABOUT EGGS SIMPLE DINNER IDEAS
80
ROM RECIPES F OUR TEST KITCHEN
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FOOD
NOURISHING WINTER WARMERS
Guilt-free baking
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SPECIAL GUEST
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MEAL PREP MADE EASY!
EDITOR Lough Erne Resort' s Noel McMeel shares recipes from the Irish larder
07/12/2017 11:38
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07/12/2017 10:28
Easy Food team
Hello Easy Food readers!
EDITORIAL TEAM Recipe Editor Jocelyn Doyle [email protected] fave recipe: French onion soup, p.88
What better issue to guest edit than the December/ January issue — the one time of the year where we can guarantee that families gather round a table to enjoy a meal. In this busy world we live in, sitting around the table with loved ones can be a rare occurrence, so this is as good a time as any to spoil those you care about with hearty home-cooked dishes using the best of home-grown produce.
EDITOR Caroline Gray [email protected] t: +353 (0)1 255 7566 fave recipe: Barbecue pulled pork nachos, p.44
Editorial Intern Emer Brady [email protected] fave recipe: Cauliflower piccata, p.31 Contributors Michael Fleming, Aoife Howard and Marian Lynch. DESIGN Nicola Burgess fave recipe: Individual potato gratins, p.85 PHOTOGRAPHY & FOOD STYLING Agnieszka Wypych, Charisse van Kan, Pauline Smyth and Shannon Peare. Some images from Shutterstock.com. TEST KITCHEN Proudly built by QK Living www.qkliving.ie ADVERTISING Sales Manager Sarah Currey [email protected] fave recipe: Guilt-free double fudge peanut butter brownies, p.95 ADMINISTRATION Production Consultant Val Citron [email protected] Circulation Manager John Dempsey [email protected] Accounts [email protected] Syndication Enquiries [email protected]
Printed in the UK
An Orange Onion Confit, p.24, is the perfect fruity accompaniment to a cheese board full of Irish cheeses. For the bakers among us, turn to p.22 for Date and Walnut scones or p.27 for my recipe for Seedy Cake — both sure to make merry mouths water! My Homemade Irish Cream, p.23, should go down a treat if served alongside a decadent pudding or even added to speciality coffee. Recreating the memories of my family’s welcoming farmhouse kitchen, and the warmth and laughter associated with it, is what drove me to become a chef. This love of family mealtimes has stayed with me, as have my mum’s lessons about celebrating what nature is giving us. Food should always be a celebration, but especially one of local produce. My particular brand of modern Irish cooking at the Lough Erne Resort in Co. Fermanagh has a very simple philosophy: sourcing, preparing and serving fresh food in season. ‘Tis the season for eating, drinking and general merriment, so enjoy the recipes and ideas throughout this issue — but, most of all, enjoy the chance to celebrate good food (and wine) with family and friends.
Noel Check out our other titles...
Breastfeeding positions • Sterilising guide • Toy gift guide • Family food • Crafty fun
Easy Food is published by Zahra Publishing Ltd ISSN 1649-4253
I love cooking, and cooking for family and friends is one of the most rewarding feelings you can get. With this time of year meaning a greater chance of unexpected visitors, there’s nothing better than knowing they’ll be walking into a house full of beautiful aromas such as bread baking in the oven — hopefully they’ll arrive just as it’s ready to come out! I’ve included some of my favourite and easiest recipes to inspire and impress family and friends, all using ingredients you probably already have in the pantry:
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BOARD OF DIRECTORS Managing Director Gina Miltiadou [email protected] fave recipe: Chocolate soufflés, p.54 Chief Executive John Mullins [email protected] fave recipe: Chicken, leek and sweet potato pie, p.59
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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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REGULARS 08 YOUR SAY
Your comments, photos and questions
10 FOOD BITES
News, products and cookbooks from the wonderful world of food
14 COMPETITIONS
January
CONTENTS
Exciting things for you to win!
WHAT’S IN SEASON? 34 15 WAYS WITH ROOT VEGETABLES
New ways to enjoy winter’s bounty of
carrots, parsnips and turnips
LARDER LUCK 38 NUTS AND SEEDS
Nutritional powerhouses, nuts and seeds
make perfect pantry staples
42 TOP IT OFF
Brighten up your January with a tasty tray of nachos
WHAT’S FOR DINNER? 56 WEEKLY MENU PLANNER Keep it simple, keep it quick with a whole week’s worth of easy family meals
Spicy roasted cauliflower stir-fry
P.31
P.42
Nacho toppings
74 FROM THE BUTCHER’S BLOCK Local butcher Michael Fleming discusses
Smashed avocado toasts with Feta, bacon and poached eggs
P.51
healthier meat options for January
76 NEW YEAR, NEW MEN-U Inspiring recipes to make adventurous
cooking an achievable New Year’s resolution
4 Easy Food
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JANUARY 2018
07/12/2017 11:21
COOKING FOR FUN
KIDS’ KITCHEN
82 RING IT IN
100 WINTER EATS
Celebrate New Year’s Eve with these
how to stay warm and healthy
88 TREAT YOURSELF
103 EASY JUNIORS
Curl up with a steaming bowl of French
onion soup
Recipe Editor Jocelyn Doyle finds herself
dabbling in dairy-free options (for once!)
Dinner can be both easy and yummy with these meatballs
MAKE IT HEALTHY!
90 EAT IRELAND
P.88
Our Home Ec expert gives advice on
delicious recipes
French onion soup
110 OH MY GOODNESS!
Food blogger Aoife Howard escapes the
January blues with this winter warmer
Roast pork with thyme and onion stuffing and roasted apples
P.83
P.91
P.95
Salted caramel affogato
Guilt-free double fudge peanut butter brownies
www.easyfood.ie
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MEAL PREP MADE EASY! p.7 la,
P.17
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See just how versatile eggs can be in these simple recipes
P.30
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SPECIAL GUEST
Lough Erne Resort's EDITOR Noel McMeel shares recipes from the Irish larder
06/12/2017 17:22
HOME COOKING WITH NOEL
Chef Noel McMeel highlights the goodness of Irish staples in his nourishing dishes
120 All the knowledge you need to become an expert in the kitchen
121 HOW TO PREP A MANGO Our handy guide for making the most of these juicy exotic fruits
124 FROM OUR TEST KITCHEN Food stylist Shannon Peare delves into sugar substitutes for baking
(CAULI)FLOWER POWER! 126 KITCHEN KNOW-HOW
In-season cauliflower is a useful ingredient for healthy eating
P.92
FAKE IT ‘TIL YOU BAKE IT
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Winter warmers from the sweet spot where comfort food meets healthy eating
DEC 2017/JAN 2018
BOWLS TO FEED THE SOUL
Guilt-free baking
am
P.68
FOOD
kk
Dedicate time to meal prep and have healthy, filling lunches sorted for the week ahead
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NOURISHING WINTER WARMERS
UK £3.70 AUS $7.00 DEC 2017/JAN 2018
PREPPIN’ LIKE A PRO
FREE-FROM SNACKS ALL ABOUT EGGS SEASONAL VEG RECIPES
80
M RECIPES FRO OUR TEST KITCHEN
ROI 33.90
P.112
Healthy cooking
• COOKING WITH ROOT VEGETABLES • EASY WAYS WITH EGGS • WEEKNIGHT DINNERS • MEAL PREPPING • NOURISHING WINTER WARMERS • NEW YEAR'S EVE DINING • HEALTHY BAKING •
These good-for-you nibbles make no compromise on flavour
CRACK ME UP
R 39.90 (incl. VAT)
SNACK HAPPY!
P.48
TRIED AND TESTED RECIPES FROM IRELAND'S #1 FOOD MAGAZINE
EASY FOOD ISSUE 126
P.106
FROM THE Cover
FROM OUR KITCHEN TO YOURS
Make the most of natural sweeteners and wholegrains in these better-for-you bakes
Top tips for making your dishwasher as efficient as possible
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
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RECIPE INDEX v
Budget-Friendly
T Freezable
J
Kid-Friendly
x
Dairy-Free
v
Vegetarian
LF
DF
Diabetes-Friendly
GF
Gluten-Free
Low-Fat
v
v MEAT
LF DF GF
x
v
LF DF GF
x
Indian-spiced turnips
36
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•
v
Barbecue pulled pork nachos
44
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Cashew and acai berry smoothie bowl
40
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Chilli beef and cheese nachos
44
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Loaded veggie nachos
42
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•
Smashed avocado toasts with Feta, bacon and eggs
51
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Brown rice nasi goreng with crispy fried egg
50
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Steak haché with mash and gravy
58
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Roasted new potatoes with chunky gribiche dressing
52
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Squash, sage, bacon and Ricotta lasagne
62
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Migas
53
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Tuscan white bean and kale minestrone
70
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Lentil and rice loaf
57
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Braised lamb meatball sugo orechiette
79
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Ricotta gnudi with tomato basil sauce
73
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Roast pork with thyme and onion stuffing and apples
83
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Tomato sauce, aubergine and melting Mozzarella rigatoni
77
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Winter sprout, apple and bacon salad with honey-mustard
84
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Flatbread with bean chilli and red cabbage salad
80
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French onion soup
88
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Individual potato gratins
85
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Lamb and rosemary casserole with Parmesan dumplings
101
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Quick and easy vegetable soup
101
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Easy meatballs
104
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Nut and date energy balls
107
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Vietnamese winter rolls
108
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Seared eggs with homemade dukkah
109
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Jerk-style mango stew
116
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FISH AND SEAFOOD Potted salmon
25
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Seafood nachos
42
•
Brazilian salmon stew
61
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Steamed fish with spiced bulghur salad
63
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Miso and ginger salmon soba bowls
71
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Goan prawn curry
78
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42
Chicken, leek and sweet potato pie
59
•
One-pan turkey and sweet potato hash
60
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• • •
Chicken, mushroom and wild rice soup
69
•
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•
Cover Recipe: Healthy chicken tikka masala
72
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Turkey kofta curry
75
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Seedy cake
27
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Carrot cake muffins
34
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Orange, poppy and pistachio muffins
40
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Healthier chocolate chip cookies
93
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•
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Brown scones
94
•
•
•
•
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Guilt-free double-fudge peanut butter brownies
95
•
•
•
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Lighter lemon drizzle cake
96
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•
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•
Better-for-you banana buns
97
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•
•
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Banana, walnut, sultana and orange cake
125
•
•
•
•
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•
Yellowman
28
•
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Chocolate soufflés
54
•
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•
Lemon custard cups
64
•
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•
Baked rice pudding
65
•
•
•
Black Forest meringue nests
86
•
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•
Salted caramel Nobó affogato
91
•
Orange-onion confit
24
•
Parsnip hummus
35
•
Garlic and herb olive oil dip
83
•
Homemade Irish cream
23
•
Rise and shine carrot, apple and lemon juice
34
•
VEGETARIAN Autumn-spiced hot cereal mix
21
•
•
•
Cauliflower piccata
31
•
•
•
Spicy roasted cauliflower stirfry
31
•
Cheesy cauliflower garlic "bread"
32
•
Garlicky cauliflower mash
32
•
Cauliflower fritters
32
•
Ginger and garlic kale with carrot ribbons
34
Roasted carrots with carrot-top pesto Harissa honey carrots Sweet and spicy parsnip chips Herb and garlic parsnip mash
•
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•
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•
•
•
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34
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34
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35
•
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35
•
Roasted potato, leek, parsnip and garlic soup
35
•
Roasted parsnip, spinach and wild rice salad
35
•
Savoury turnip and carrot pancakes
36
•
Crunchy winter slaw
36
•
• • •
•
• •
•
•
•
•
•
•
•
•
•
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36
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Turnip and parsnip pistou soup
36
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•
EF126_06_Recipe_Index.indd 6
•
•
Turnip gratin
6 Easy Food
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•
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• • •
•
• •
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DESSERTS
• •
•
BAKED GOODS 26
•
•
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Savoury Irish oatcakes
•
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22
•
•
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•
Date and walnut scones
•
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POULTRY Buffalo chicken nachos
•
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SAUCES
• •
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DRINKS • •
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JANUARY 2018
06/12/2017 17:43
What’s inside
A sneak peek at what you’ll find in this issue
Five-a-day
It’s tempting to curl up with junk food on these dark winter evenings, but we know we feel better when we feed our bodies plenty of plant-based foods. In this issue, we’ve included lots of recipes that will help you hit that all-important five-a-day, boosting your immune system and promoting a speedy recovery from the Christmas excess. Learn how cauliflower can be useful for lighter eating, p.30; set yourself up for a week of greatness with our meal prepping, from p.112; make the most of sweet, in-season root vegetables, from p.34; or enjoy healthy snacks, p.106.
COOK FOR COMFORT When you’re in desperate need of comfort food, turn to p.68, where we’ve got steaming bowls of goodness to soothe your soul and ease you through the cold evenings, each one full of nutritious ingredients. If you’re craving something a little less virtuous, head to p.88 and treat yourself to a hearty bowl of French onion soup!
Miso and ginger salmon soba bowls p71
Coriander lime chicken with avocado p112
Spicy roasted cauliflower stir-fry p31
Nut and date energy balls p107
EGGS
If you’re brimming with healthy New Year’s resolutions, the humble egg will be a valuable addition to your meal plan. We have long extolled the virtues of this perfect package: not only are eggs incredibly good for you, providing complete protein as well as a range of vitamins and minerals, but they’re also budget-friendly (a must at this time of year!) and readily available. Try one of our delicious egg recipes from p.48, whether for breakfast, lunch, dinner… or baked into a decadent treat!
Ricotta gnudi with tomato basil sauce p73
French onion soup p88
Brown rice nasi goreng with crispy fried egg p50
Smashed avocado toasts with poached egg p51
Chocolate soufflés p54
TREAT YOURSELF
January can’t be only about healthy eating and exercise, and it’s important to keep your spirits up too. Celebrate New Year’s Eve with our versatile recipes, suitable for a buffet or a sit-down meal, from p.82, or invite friends around for a plate of maximum-flavour nachos from our fun Top It Off feature, p.42. If baking is your thing, flip to p.92 where we’ve included healthier baked goods to satisfy your craving without the guilt.
Roast pork with thyme and onion stuffing and roasted apples p83 www.easyfood.ie
EF126_07_What's inside.indd 7
Nachos p45
Guilt-free double-fudge peanut butter brownies p95 Easy Food 7
06/12/2017 14:15
your say
We love hearing about what you’re up to in the kitchen, so send on your comments, questions and cooking tales!
“Lunch al desko is better when you have decent reading material! @easyfoodmag” – @sweetandmeat
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“My idea of a relaxing evening! Relaxing by the fire with the Easy Food Xmas special! Love your magazine. Me time.”
— Lisa Smyth
“I love doughnuts – my weakness!” – @Irish_IreneB
“No excuses, with such easy to follow steps and recipes in the Christmas edition of @easyfoodmag. Store this away for year after year. This is a go-to resource for this festive season and for those ahead. It is so comprehensive and ensures special dietary needs are catered for. Well done!” – @msmillshomeec
“Irish Saturday readings @easyfoodmag” – @pillypilly
“I bought the October today and already made the chicken and chorizo paella — it’s soooo good!"
— Serena Zapparoli
“A preview of my Christmas Cake in honour of National Cake Day and Stir-Up Sunday! There's one more stage to go before it's ready to be a showstopping Christmas centrepiece. Stay tuned! Inspired by Easy Food Magazine.”
— The Baking Nutritionist
Contact us Easy Food Magazine @easyfoodmag easyfoodmag
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EF126_08-12_Your Say food bites.indd 8
“Dear @easyfoodmag please don't judge me! I just entered ALL the competitions in the #Christmas Annual. There are PAGES of good prizes! I'm so impressed!” – @sharonledwidge
“Hurrah it’s the Christmas issue of @easyfoodmag: my favourite magazine of the year!” – @bioniclaura “A compromise was reached on Christmas, I purchased Easy Food magazine and some poinsettia plants!”
– @sharonledwidge
“Brussels sprouts gratin, making #brusselsprouts interesting […] The recipe was taken from @easyfoodmag Christmas edition. I’ll definitely be making these at Christmas! #easycooking #christmascooking #christmasvegetables #familycooking.”
– @savewhereyoucan
JANUARY 2018
07/12/2017 10:51
letters and comments
WHAT YOU’VE BEEN COOKING
Meet the Taste Team...
Ruth Corcoran
says, “I’m married to Mark and am mother to two grown-up children, James (22) and Sarah (18) who are still living at home. I work full-time from home as a child minder. My hobbies include cooking, music, reading and theatre. In my spare time, I volunteer regularly with local musical societies as a front-of-house assistant. I'm always on the lookout for quick, easy and nutritional recipes to fit into my very busy lifestyle. “
“My 13-year-old daughter Holly made your Halloween graveyard cake. Great fun!”
– Keara Murphy
“Zero hassle chicken with dirty rice from @easyfoodmag. Popped it in the oven to cook while we finished some painting. So delicious.” – @sweetandmeat
“@easyfoodmag I made the Baked Fish Rarebit from the September issue and it was really delicious. I added some crumbled pancetta and used kale instead of spinach.”
– @FarmersgirlCook
We’ve got mail
“Hi everyone, I just have to e-mail to say that I buy Easy Food every month. I have just got the Christmas Annual for this year and I think it is your best so far – I cannot wait to try a lot of the recipes. Keep up the good work. I would like to wish you all a very happy Christmas. Thanks for an interesting year of recipes."
Brenda Magee
says, “If you can’t find me, check the kitchen! I am passionate about cooking and love to be organised. Working full time doesn’t always provide much free time to spend in the kitchen, but I’m in there at every possible opportunity – relaxing in the evening making dinner and preparing lunches. I plan ahead and, most importantly, I find that this helps me maintain healthy eating choices. I also like being outdoors, whether it be farming or gardening in our vegetable patch.”
Theresa Byrne
September competition winners 2 x copies of Cook Well, Eat Well Siobhan Shanahan, Ballymacoda, Co. Cork Gabriel Tubritt, Old Ross, Co. Wexford
3 x Forest Feast hampers Cliodhna Ryan, Kilmeedy, Co. Limerick Carmel Lineen, Kilrush, Co. Clare Marie Smith, Skerries, Co. Dublin
October competition winners 1 x night away at the Station House Hotel Annamaria Horvath, Clane, Co. Kildare
1 x case of Cono Sur Reserva Especial wine Carol Daly, Drimnagh, Dublin 12
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EF126_08-12_Your Say food bites.indd 9
3 x Rankin selection hampers Kevin O'Sullivan, Thomastown, Co. Kilkenny Rebecca Kearney, Malahide, Co. Dublin Kerry Flood, Stradone, Co. Cavan 1 x Morphy Richards Sauté & Soup Maker Carole O'Neill, Drogheda, Co. Louth
Deirdre Dunsworth
tells us, “I am on a career break from the Civil Service, and currently a stay-at-home mum to two children, aged four and one. I love to cook for my family but sometimes I struggle to find new dinner ideas that please everybody! My favourite cuisine is Asian food, but the children don’t like anything too spicy so I don’t cook very often, relying on a sneaky takeaway for my fix. I enjoy travelling, reading, yoga and eating out (when I get the chance!).”
Easy Food 9
07/12/2017 10:51
FOOD BITES Star bakers!
The spectacular bakers at Rainbow Green, Scoil Mhuire, Coolcoots in Wexford showed off their skills by making Aunty Eileen’s Biscuits from our October issue. Eileen is a Special Needs Assistant at the school and her niece, Shannon Peare, is one of our resident food stylists at Easy Food. Eileen’s biscuits were the perfect project for the students in Rainbow Green to take on, and we’re so impressed with their handiwork! From organising the items needed, to purchasing the ingredients at the shop and baking the biscuits at school, they truly are baking heroes!
CONSCIOUS COOKING Great Taste Award-winning peanut oil is ideal for roasting and frying as it has a high smoke point and a delicately nutty aroma and taste. We’re dying to try it with roast potatoes this festive season! The sesame oil is also ideal for cooking at high temperatures, but is equally as luxurious when drizzled over Asian-inspired salads or used in dips. Bayin is expanding to include other staple Myanmar products, including their Nut & Bean Mix and Pickled Tea Leaves. Both are staples of the traditional Burmese tea leaf salad, a delightfully flavoured and healthy combination of fermented tea leaves, crunchy nuts and beans, cabbage and tomatoes. Bayin Food products are stocked in SuperValu, Avoca and independent retailers throughout Ireland.
We’re always fans of a company with a good ethos, and Bayin Foods is just that. Founded by John and Katrina after their honeymoon travels to Myanmar, Bayin Foods is the first importer of naturally produced, cold-pressed sesame and peanut oils from Myanmar to Europe. While trekking through remote hills in Myanmar, the couple sampled top-quality meals made from the abundant crops grown without the use of pesticides, but also witnessed the lack of resources for villages, especially in local schools. An idea began to form: if they brought sesame and peanut oil from Myanmar to Europe, they could help the farmers sell their goods internationally whilst providing resources for local schools. www.bayin.ie We sampled the cold-pressed sesame and peanut @bayin_foods oils here in Easy Food, and have already committed @bayinfoods to making them a staple in our cupboards. The @bayinfoods
10 Easy Food
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NO BONES ABOUT IT!
Bone broth might be one of the most popular health foods at the moment, but it’s certainly not a new player on the scene. It’s been a mainstay for thousands of years throughout cultures across the globe, and one Irish company is making this nutritional powerhouse more accessible than ever. Sadie’s Kitchen bone broths are made using only Irish free range chicken meat and bones, which simmer for a minimum of eight hours with fresh vegetables, herbs and organic apple cider vinegar. The broths are Paleo-friendly and contain no salt, sugar, wheat, dairy or gluten. These nutrient-rich broths are ideal as a replacement for stock, used as a cooking liquid for grains or splashed into homemade stir-fries. Award-winning Irish entrepreneur Sarah Kiely lanched the company in 2015 and recently earned a €50,000 investment on Dragons’ Den for her business. Sadie’s Kitchen Bone Broth (RRP €4.50; 350ml pouch) are available from selected Supervalu, Dunnes Stores and fine food markets nationwide. www.sadieskitchen.ie
INTOTHEWEST We were lucky to enjoy a recent evening in the new Woodlock Brasserie at the 4* Citywest Hotel: a casual dining experience in a lively and inviting atmosphere. Divided over three rooms, each section has been created with a subtly different style and ambience, whether suited for an intimate table for two, a private party or a friendly get together. Head Chef Jeff Norman brings an international creative flair to the menus, which explore rare culinary techniques to enhance your experience. This unique style includes curing gravlax in a light treacle marinade to give their Atlantic salmon truly mouth-watering flavours, and dry-aging their beef in-house for 28 days. With a menu that reflects the finest seasonal produce — including ingredients foraged fresh from the grounds — the Woodlock offers innovative cuisine that can be described as artwork on a plate. With a location convenient to Dublin City centre, the Woodlock Brasserie enjoys stunning views of the Wicklow mountains and beyond. www.thewoodlock.ie www.citywesthotel.com
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07/12/2017 10:52
news
FUEL FOOD
Kelkin’s range of wholesome products have always been a staple in the Easy Food offices, we've recently re-discovered some familiar favourites to fuel our New Year's ambitions. Kelkin’s range includes free from foods — including breads, cereals and pastas — and energising snacks, from popcorn and rice cakes to smooth and crunchy peanut butters. Kelkin 100% Peanut Butters Crunchy or smooth, Kelkin’s 100% Peanut Butters are a satisfying source of protein and high in fibre. Made from 100% roasted whole peanuts, these nut butters contain no palm oil,
THE JOHNSTOWN ESTATE: A PERFECT WEEKEND GETAWAY A short 35-drive drive from Dublin city centre, the Johnstown Estate is the ideal getaway for everything from a girly spa weekend to a romantic night away. We had the pleasure of spending a night at the Estate and are already mentally planning our next visit! We stayed in the elegant Lady Margaret Suite, luxuriated in spa treatments and
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no added sugar and are gluten-free. RRP: €2.79 Kelkin Cracker Thins Perfect for sharing, dipping and munching, new Kelkin Cracker Thins are available in three flavours: Original Chickpea, Lentil Chilli and Ancient Grains Salt and Pepper. The innovative plant-based range is also gluten-free. RRP: €2.79 The Kelkin range is available in retailers nationwide.
enjoyed a show-stopping meal at the Estate’s Fire & Salt restaurant with head chef Val O’Kelly at the helm. The beauty of the recently refurbished estate lies in its seamless fusion of styling — if ever we’ve seen the epitome of traditional chic interior design, this is it. The handsome rooms echo the estate’s grand history, yet brim with modern touches that blend perfectly with the surrounds. Original wood panelling, white marble fireplaces and a luxurious chandelier become the elegant touches to an inviting space lit with low table lamps and dotted with plush, modern furniture. Featuring 126 bedrooms, a range of dining options, 40 self-catering lodges, conference and banquet facilities, spa and impressive leisure centre, the Johnstown Estate effortlessly provides everything you might need for a large event, family break or indulgent weekend all in one space. Read our full review at www.easyfood.ie, or visit www.thejohnstownestate.com for more information and to book.
Festive touches for the home
Irish lifestyle brand Purcell & Woodcock have been producing premium home fragrance products at non-premium prices since 2015, when mum-of-four Gina Cassidy founded the company to offer usable and affordable luxury to Irish consumers. The collection of natural soy wax candles, diffusers and natural room sprays make perfect pressies for the festive season, whether it’s a Christmas gift or something special for a hostess. This season, Purcell & Woodcock have released three signature scents: Peony Rose & White Jasmin; Midnight Pomegranate; and Cinnamon & White Ginger. Purcell & Woodcock is available through retailers and pharmacies nationwide and online at www.purcellandwoodcock.com, with free delivery on all orders over €49. To find out more and for a chance to win a set of Purcell & Woodcock luxury gifts, check out our competition on p.15. #purcell&woodcock
A TASTE OF THE NORTH You can check out guest editor Noel McMeel’s recipe for the iconic Yellowman on p.28, but where exactly did this tasty honeycomb-like treat originate? For all of you curious foodies, tune into the radio documentary, “Devlin’s Yellowman — A Taste of Childhood”, written and produced by Sharon Noonan, host of the Best Possible Taste podcast. The documentary features a masterclass on making Yellowman with Noel McMeel, as well as an interview with Sharon’s father, Tony Devlin, at the site on Hill Street where Devlin’s Yellowman was made for many years to be sold at Ballycastle’s annual Lamas Fair. To learn more, have a listen to the documentary at ww.sharonnoonan.com.
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CORNER
Aquafabulous By Rebecca Coleman Published by Robert Rose €16.80/£14.95 If you haven’t yet heard of aquafaba, you soon will. The seemingly useless liquid drained from a tin of chickpeas has been hailed as a miracle ingredient for those on vegan diets or allergic to eggs. The protein in aquafaba (Latin for “bean water!”) mimics that in eggs, opening up a whole new world of vegan baking; because it’s neutral in flavour, it can be used in a wide variety of recipes without affecting the final flavour. This book shows the wide variety of ways in which aquafaba can be used, from meringues and muffins to French toast, proving that it’s possible to enjoy all of your favourite foods without ever missing the ubiquitous egg.
The Mixing Bowl: Second Helpings
The Artful Baker
By various contributors Published by Our Lady’s Hospice & Care Services €15/£13.30
By Cenk Sönmezsoy Published by Abrams €45/£40
A lovely way to kick off the new year is by helping others, and any enthusiastic home cook can accomplish this by picking up a copy of the latest cookbook from Our Lady’s Hospice & Care Services in Harold’s Cross. The 2011 edition, The Mixing Bowl, raised over €95,000 for the hospice. This second volume is a special collection of 77 family recipes shared by patients, residents, volunteers and staff, as well as patron Neven Maguire. Savoury recipes range from starters, sides and light bites to hearty mains such as sticky mango chicken, lamb and potato casserole and Dublin coddle. On the sweet side of things, there’s plenty to satisfy any baker — rhubarb bread, raspberry and amaretti crunch cake, classic tiramisu and bakewell tart, to name just a few. Second helpings will definitely be welcomed.
The sheer beauty of the recipes in The Artful Baker has had Team Easy Food staring at it with hungry, covetous eyes for weeks. This spectacular collection of over 100 recipes depicts the evolution of Sönmezsoy — creator of internationally acclaimed blog Cafe Fernando — from passionate home baker to dessert savant. Steer clear of this one if January has you exorcising sweet treats from your kitchen but, if you’re planning on upping your baking game this year, this is the book you need. Everything (and we mean everything) in this book is quite literally droolworthy, from the dramatic “Devil Wears Chocolate” cake on the cover to the beautiful tarts, pastries, confections, breads and macarons within. The photography is stunning, the instructions are thorough and the recipes themselves are tried, tested and wonderfully inventive, all of which makes this an absolute must for every aspiring baker.
The Modern Cook’s Year By Anna Jones Published by 4th Estate €29.25/£26 If you plan on increasing your intake of fruit and vegetables this year, look no further. This is the best anthology of vegetarian recipes we’ve seen for a long time: tempting, achievable and working in tandem with the seasons, it will see you through 2018 and beyond. Celebrate the arrival of spring with a herby potato stew with baked Ricotta, or sunny egg muffins; relax through long summer days with vibrant salads and smoky roast carrot burgers; in autumn, turn to comfort food with Sri Lankan squash dhal or a blackberry, bay and honey tart; and fortify yourself for the winter months with roasted onion and miso soup with a rarebit top, or a celebration celeriac and sweet garlic pie. With plenty of helpful tips and ways to reduce food waste, this volume is as informative and instructive as it is inspirational, a veritable vegetable bible for the modern cook.
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06/12/2017 11:36
Happy
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HIBERNATING January is the perfect month to retreat into hibernation with these cosy-up products
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1. Teatime Baking Book Homesense stores nationwide €25.99/£23 2. Kawaii animal mugs www.firebox.com €13/£10.95 3. Vietnamese coffee maker www.designist.ie €30/£27 4. Form teapot www.designist.ie €50/£45 5. Cosy Night In hot water bottle, mug and hot chocolate set www.debenhams.ie €16/£14.50 6. Cupcake kitchen timer Homesense stores nationwide €3.99/£3.50 7. Hand-painted aluminium kettle with jute handle www.iansnow.com €40/£34.99 8. Toast heated pillow www.firebox.com €34/£29.99
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Easy Food 13
06/12/2017 14:14
COMPETITIONS
POSTAL ENTRIE
S
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Win
AN OVERNIGHT AND AFTERNOON TEA FOR TWO AT THE g HOTEL GALWAY!
I
f you're looking for the perfect day out, it doesn't get much better than afternoon tea at the g Hotel in Galway!
The g has created a gorgeous new Millinery Afternoon Tea inspired by g Hotel design director and haute couture milliner Philip Treacy. Treacy has designed many ground-breaking head pieces that delight and often astonish with their beauty and imagination and his unique interiors at the g Hotel do likewise.
friend the chance to stay overnight and enjoy Afternoon Tea at the g Hotel!
The gorgeous new afternoon tea includes freshly baked scones and an assortment of savoury bites, including croque monsieur, roast striploin of beef, Atlantic crab and more. There is also an array of sweet treats from custom themed tiramisu and dainty ĂŠclairs to delicious miniature cakes and delights. Head Pastry Chef and skilled Chocolatier Kristin Jahnke was inspired by a stunning butterfly head piece created by Philip, once showcased by Naomi Campbell.
Who designed the g Hotel & Spa?
Afternoon Tea is served at the g Hotel & Spa every day from 12pm to 6pm. On Saturday, Sundays and Bank Holidays there are two sittings at 1:30pm and 4:00pm. To celebrate their delicious seasonal afternoon teas, the g Hotel & Spa is offering one lucky Easy Food reader and a
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To enter, simply email the answer to the following question along with your contact details to [email protected] with G HOTEL in the subject line:
Terms and conditions: The prize includes 1 night B&B for two people sharing and Afternoon Tea. Prize can only be redeemed Sunday to Thursday and subject to availability of room category at the time of booking. Valid until March 25th, but excludes 24th December - 7th January, Valentine's Day and Bank Holiday weekends.
The g Hotel Old Dublin Road Galway (091) 865 200 www.theghotel.ie
JANUARY 2018
07/12/2017 11:25
competitions
WIN! A SET OF LUXURIOUS GOODIES
During the festive season, when thoughts focus on making your home warm and welcoming, Purcell & Woodcock invite you to embrace the changing seasons with scent. Choose from this season’s favourites, Midnight Pomegranate, Cinnamon & White Ginger and Patchouli Noir & Amber for a signature fragrance to create the perfect ambience. The luxury collection of natural soy wax candles, alcohol-free diffusers and natural room sprays are available at prices designed for everyday use. Gina Cassidy founded Purcell & Woodcock in 2015 with the aim to provide useable, luxury home fragrances at affordable prices. Two gifting favourites this season include the Signature Gift Set — which includes a Midnight Pomegranate Diffuser along with two Candle Votives — and the Festive Cracker containing two candle votives. Easy Food has teamed up with Purcell & Woodcock to give four lucky readers the chance to win a Signature Gift Set and a Festive Cracker. To enter, simply email your contact details to [email protected] with PURCELL & WOODCOCK in the subject line.
WIN AN ELECTRIC SPIRALIZER FOR
healthy cooking! Morphy Richards are making healthy eating easier than ever with their electric Spiralizer Express. In just seconds, the Spiralizer Express slices vegetables into spaghetti or ribbons, helping you reach your five-a-day. As the blades are completely covered, it’s safe to use, meaning the whole family can be involved when making healthy and fun food. With the product’s two different stainless steel blades, spaghetti or ribbon-shaped vegetables can be created for different dishes quickly and easily. Now half price at €29.95. Available from most leading electrical retailers. For a chance to win a Morphy Richards Spiralizer Express, simply email your contact details to [email protected] with MORPHY RICHARDS in the subject line.
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Easy Food 15
06/12/2017 11:37
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• TRIED AND TESTED RECIPES • COOK-ALONG VIDEOS • TIPS FROM OUR TEST KITCHEN • FOOD NEWS • COMPETITIONS
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06/12/2017 14:13
guest editor Noel McMeel
Noel was put to work in the Easy Food studios!
Lights, camera, cook! Noel visited us in the Easy Food studios to make one of his favourite recipes that is perfect for sharing and celebrating: Bailey’s Fudge Squares! Check out the video at www.youtube.com/easyfoodmag
HOME COOKING
with Noel W
hat makes a great cook? After speaking to acclaimed chef Noel McMeel, one would understand that a genuine love of food and the desire to share that with others is a good place to start. Noel is the executive head chef at the fivestar Lough Erne Resort in Fermanagh and a passionate champion of Northern Irish produce.
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He famously cooked for world leaders at the G8 summit, catered Paul McCartney’s wedding to Heather Mills in Castle Leslie and trained in the Watergate Hotel in Washington, D.C., California’s Chez Panisse with Alice Waters and legendary New York City spot Le Cirque. On top of all this, his cookbook, The Irish Pantry, was named as one of the top cookbooks at the 20th World
es from nd imag a s e ip Rec ntry Irish Pa el with M l Mc e By Noe lsman arie Hu Lynn M nning u ed by R Publish of the r e memb a , s s re P s Group s Book Perseu .99 €25/£18
Gourmand Cookbook Awards. Going from one strength to the next, Noel has taken his catalogue of experience back to Northern Ireland, where it all began. He grew up at “The Rock” in Moneyglass, near Toombridge in Co. Antrim. The youngest of six children, Noel was raised in a house that brimmed with love, laughter and good food. His father was a dairy farmer and stonemason, and it was his mother who not only first introduced Noel to the wonderful world of cooking, but also to the love and togetherness it inspires. Noel has helped bring Ireland to the world stage as a food destination, and continues to champion local Irish producers and ingredients as a de facto culinary ambassador.
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The Irish Pantry is a tome of treasured recipes and anecdotal wisdom in the kitchen, much of which would ring true to many an Irish household. The book has been a staple in the Easy Food office since its release, the page corners worn from earmarking. The recipes are ones you return to time and again, with the chapters divided into comprehensive and familiar categories ranging from Jams, Jellies and Spreads to Cereals and Porridges. On every page, the recipes and stories transport you to Noel’s childhood home, where the pantry was a reliable foundation for the kitchen as it brimmed with practical and preserved ingredients that could be whipped up to produce anything from a family dinner on a cold night to treats for lastminute visitors. It was this connection between the bounty of the Irish pantry and its pivotal role in so many of Noel’s most treasured memories of family and friends that inspired him to pursue a life and career focused on food. We sat down with Noel to chat more about his love of Irish food, his role in promoting it to a hungry global audience and how any home cook can make their kitchen the starting point for a lifetime of special memories.
What was your first memory of home cooking? I still remember this so vividly... it was a Saturday morning and I woke up to the smell
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of baking. I walked into the kitchen and saw cooling racks everwhere. Some stacked with soda farls and wheaten farls. Others with soda bread, treacle bread and my mother there patting the back off of it to test if it was done. I travelled into the pantry and there were sponges upside down on the racks, and you’d see the criss cross indentations over the sponges. It was a coffee sponge and she slathered a homemade buttercream that had Camp coffee essence over the top of one of the sponges to sandwich them together. I stuck a finger into the buttercream bowl to get a taste, and I remember her smacking my hand away, saying it was too early for such a rich treat and that I’d get worms! I remember being so in awe of all the treats she had whipped up and just for the occasion of a Saturday. I was about 12 when I made my first cake — I remember it coming out of the oven and being so amazed that you could make something with this mixutre and it would rise and you could eat it. So, I ate all of it... and then I learned a lesson — I don’t think I’ve ever had such a pain in my stomach! The horrors of overindulgence…
How did your upbringing influence your love of cooking? I always remember the basin of milk in the fridge. We’d skim the thick cream off the top and it’d be a dessert in the evening, whipped up to serve alongside a tart or pudding. The garden was a big thing, from berries to currants, and it was very much about taking them in and using them in jams and chutneys. Any families who would come would be laden with gifts and goodies, and go home with gifts and goodies — it was a tradition we called “Lovely In, Lovely Out.” I remember my aunt bringing a tin and saying to my mammy “That’s our tin!” — they were brought back but the filling was always different. It was a great way of life, of giving, but not always thinking that you’ll get anything back.
What inspired you to pursue a career in food? I always wanted to be a good cook. When you have great people around to inspire you, you feel like you can achieve anything; I never felt like I would be a disappointment because my family always supported me. So mostly, I just followed my heart. I always recognise celebrations and how happy they make people — whether it was bringing in the hay as a child on our farm, or being on a vineyard in France when a wine is opened. I saw that food was a central part of each celebration and the good atmosphere. I loved this feeling, and it made me want to be a good cook so that I could contribute too. Deciding to become a chef was a more mature decision later on; I wanted to learn my trade and develop all the right skills in the best places and with the best chefs. Then I realised that I needed to go back to what I learned as a child — the basics. I had learned all of the fancy tricks and acquired such great kowledge, but I knew that food wasn’t about that. It’s about getting the best, most simplistic ingredients and making them shine.
While working in America, what prompted your return to Ireland to continue your work here? It was when I was working with Alice Waters in Chez Panisse in California that I understood how simple food could really be the best food. It was, of course, the same mentality we had growing up, but it was the first time I had seen it in a fine dining capacity. She encouraged me to get in touch with Myrtle Allen here in Ireland. I did, and I remember how she made the most delicious and simple strawberry cream from freezing and blending fresh strawberries and cream. I invited her to my home and during her visit, Myrtle got her trapped her finger in a door; my father bandaged it up for her and she was so gracious about it! Every time I see her, she still asks “How’s your father? He did my finger up so well.” I think it’s these simple things — shared connections and shared food — that bring people together.
How do you incorporate this into the food experience at Lough Erne Resort? Even though Lough Erne Resort is so big, I kind of think of it as my home. Growing up, when we had the family coming we had the best towels put out, the windows were always clean, the bathrooms scrubbed. Even the brass door knocker was polished so you could see your face on it! We would wait outside until
JANUARY 2018
06/12/2017 14:09
guest editor Noel McMeel
Noel sits down with Editor Caroline
they arrived and you’d give them the warm welcome as soon as they reached the house. Everything was so well organised, and this welcoming, relaxed atmosphere was what I want to bring to Lough Erne. The welcome into the Resort, into Fermanagh, is so important. We always say “Welcome, have a wee cup of tea, or a wee bun!” It’s a place of warmth where the people are the essence. You can have the walls, but if you don’t have the right people, then it will fall flat.
What do you think of as "modern Irish food"? Modern Irish food is about taking the best of local produce, cooking it as little as possible, but with great skill and serving it to the guest. Northern Ireland has changed dramatically — artisan produce is surging and the offerings are top-quality. Chefs are taking this produce and using it to tell a story. Where did the duck, the carrots, the chicken come from? This isn't just important on a menu; we instill this knowledge in our wait staff, too. Organic is good, but I think local is best. We want to be encouraging people to do something they enjoy, no matter how small, and do it well. There’s a lady down the road that does a small boxty and we were able to use it in the meal prepared for the G8 Summit, with some Fivemiletown cream cheese, Glenarm smoked Irish salmon, and a beautiful salad with a rapeseed and mustard dressing. The ingredients were like a map
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showing that the producers here are trusted and can create some truly outstanding food.
How does this mirror the food from your childhood ? Oh, it’s funny how similar it is! We’re trying to keep that local flavour in our food — great taste is about freshness. Even the breads — we make soda, treacle and spice bread every day — are served with Abernathy butter, a side sprinkling of sea salt and some rapeseed oil. We don’t use olive oil on the property because I want to give my money to Francine, not François. I want to go back to my roots and pay homage to those people in Ireland that give us some of the greatest produce and share this with our guests.
What was the inspiration for the cookbook? I had such happy memories and wanted to write what was in my heart when it came to food. This had to be the start; I had to tell these iconic stories and bring it all back to how the larder is the centre of a happy kitchen and a happy home. Putting the book together was hard work, but it was such a lovely surprise for the family. When shooting some of the scenes for the book featuring my mother, I had to tell her the photographer was just a friend calling around for tea! My father had passed away and my mother wasn’t well at the time (much better now, thankfully). When
the photographer came over and asked if we could take a photo with me and my mother at the front door — one of my favourite photos of the book — she thought this was a pal of mine who just happened to have a camera with him. There was nothing set up about the shoot!
How did your local community play a role in your love of food? I was involved in Irish dancing when I was young, and it allowed me to tour the world and experience so many different foods and cultures. In fact, a girl I knew through dancing was the first person I knew who was in culinary school. She would be studying these culinary books and, while I might not have realised it at the time, it was an introduction to a path that I might not otherwise have realised was a possibility. We were always trying to raise money for our tours, so we would host dinners and cake sales and it connected us so closely to the local communities. It was a community of hugely talented people, whether they were dancers, musicians, cooks, anything — but everyone played to their strengths and we could all grow together. I think this is what makes Northern Ireland — and Ireland as a whole — so wonderful. We appreciate what we have, rather than focusing on what we don’t have, and we learn from the people around us how to band together to make something really special.
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06/12/2017 14:09
guest guesteditor editorAdrian Noel McMeel Martin
Autumn-spiced hot cereal mix
Noel slicing up his famous Baileys Fudge Square
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Makes about 10 cups/900g cereal mix
“I’m not opposed to buying a box of cereal at the supermarket and pouring it into a bowl, but I’m always left wanting. Not because I can truly make dry cereal better than a factory can, but because I haven’t found one featuring almonds, dates and apples. I made one of my own, using a basic box of four-grain cereal that you’d find at any wellstocked grocery. While I was at it, I fine-tuned the spices to make a slightly better blend.” 270g oats 270g heart-healthy 4-grain cereal 2 tbsp wheat germ 150g dried dates, chopped 150g dried apples, chopped 80g prunes, chopped 125g almonds, chopped 180g light brown sugar, loosely packed 2 tbsp ground cinnamon 1 tbsp ground ginger 1 tsp ground cloves 1 tsp salt 1 In a large, airtight container with a lid, combine the oats, 4-grain cereal, wheat germ, dates, apples, prunes, almonds, brown sugar, cinnamon, ginger, cloves, and salt, leaving at least a three-fingers’ width of space at the top. 2 Make sure the lid is secured, then shake, turn, and roll the container to combine. This mix will keep for up to six months in a cool, dark place. Per Serving 218kcals, 5.2g fat (0.4g saturated), 41g carbs, 20.4g sugars, 4.7g protein, 5.2g fibre, 0.154g sodium
Behind the scenes with Caroline (left) and Video Deirdre (right)
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Director
Easy Food 21
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Date and walnut scones Makes 8
“Farm life taught us to exploit the bounty of nature. Plucking blackberries from their canes and gathering apples that have fallen from trees was light work. Gathering English walnuts was another thing altogether. Picking them up was easy enough, but freeing them from their hard outer husks was no small task. We’d take turns with a hammer, cracking them on the stone pathway. There were more than a few little fingers sacrificed to this task! When we tired of the hard labor, we’d line the driveway with them and wait for car tires to do the work, cracking them open on the gravel. The best thing about hard work is that it pays off in the end. The fruit we picked and the sweet meat we gleaned
center and add 1 lightly beaten large egg and 60ml of water. Mix just until blended and still a little lumpy. 4 Turn out the dough onto a lightly floured surface and knead lightly for 10-12 seconds, just until smooth. Pat into a 1cm-thick circle. Cut into eight wedges and transfer to an ungreased baking sheet. Brush with a little
milk. Bake for 12-15 minutes, or until golden. Transfer to a cooling rack to cool slightly, and serve warm, or allow it to cool, and store in an airtight container in a cool, dry place or in the refrigerator for up to three days. Per Serving 321kcals, 15.9g fat (3.4g saturated), 40.1g carbs, 13.7g sugars, 7g protein, 3g fibre, 0.093g sodium
from nuts were handed over to our ma, who turned them into such goodies as Blackberry and Lime Jam, St. Stephen’s Day Chutney, and this Date and Walnut Scone Mix. Whether they were eaten right away or stored for leaner times, we took pride in our work when we enjoyed the sweet results.” Zest of 1 small lemon 240g plain flour 100g vanilla sugar (or plain caster sugar) 25g nonfat dry milk powder 2 tsps baking powder ¼ tsp salt 80g vegetable shortening 150g dried dates, pitted and chopped 75g walnuts, chopped 1 Preheat the oven to 130˚C/110˚C fan/gas mark ½. Spread out the zest in a single layer on a baking tray lined with parchment. Bake crispy and golden, about 20-30 minutes. The goal is to dry the zest, so that it will store. 2 In a large mixing bowl, lightly stir together the flour, sugar, milk, baking powder, lemon zest, and salt. Cut in the shortening using a pastry cutter or two butter knives until the mixture resembles coarse crumbs. Stir in the dates and walnuts. Store in a large glass jar or resealable plastic bag in a cool, dry place for up to two months. 3 To make the scones, preheat the oven to 200˚C/180˚C fan/gas mark 6. Place the mix in a large mixing bowl. Make a well in the
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guest editor Noel McMeel
Homemade Irish cream Makes 1.9 litres
“As an ice-cream topping or a coffee syrup or served on the rocks, Irish cream never fails to turn the moment into a party. Rich, creamy, and decadent, it’s embarrassingly easy to make, and it packs a huge wallop in the “impress your friends” category, eliciting moans and demands for the recipe. This recipe calls for homemade chocolate sauce, but a quality, store-bought brand will work just fine. It’s up to you whether you choose to keep the secret of its simplicity or to share it with your fans.” 2 large egg yolks 2 x 397g tins of sweetened condensed milk 480ml double cream 60ml strong brewed coffee (preferably French or Italian roast) 3 tbsp homemade or good quality chocolate sauce 1 tbsp vanilla extract 1 tbsp almond extract Pinch of salt 600ml Irish whiskey 1 In a large mixing bowl, whisk the egg yolks for two minutes, or until they’re thick and lemon-colored. Add the sweetened condensed milk, cream, coffee, chocolate syrup, vanilla, almond extract, and salt until the mixture is smooth and uniform. Whisk in the whiskey. 2 Funnel into sterilized jars or bottles, and store in the refrigerator for up to two weeks. Per Serving 164kcals, 7g fat (4.3g saturated), 14.5g carbs, 14.1g sugars, 2.4g protein, 0g fibre, 0.042g sodium
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Easy Food 23
06/12/2017 14:11
Orange-onion confit Makes 950ml
“When most people hear the word confit, they think of savory foods and duck. In fact, confit is simply any food cooked slowly over a long period of time as a form of preservation, making confits a natural fit as a pantry staple. The word confit comes from the French word confire, which means ‘to preserve.’ Sweet confits, such as jams and preserves, are cooked with sugar. Acidic ones, such as tomato confits, might be cooked in vinegar. Meats, which are harder to preserve, are generally cooked in fats and oils, such as in the case of duck confit in goose fat. I love this particular recipe for the intense orange flavour that can hold its own in any sandwich, tempered by the sweetness of the longcooked onion.” 6 large yellow onions 4-6 tbsp olive oil, divided 100g granulated sugar 475ml orange juice ½ tsp salt 1 Slice the onions from tip to tail into thin slices, not crosswise in rings. In a large, heavy bottomed sauté pan or Dutch oven, heat 2-3 tablespoons of the olive oil, then add the onions and cook thoroughly for 45 minutes, stirring occasionally, over medium-low heat, until the onions are tender and golden brown,. If they seem to be steaming, add more oil to the pan. 2 When the onions have reduced their water content and are browned but not burning, add the sugar. Reducing the heat to medium-low and stirring constantly, cook for about 3 10 minutes, until the onions are soft and caramelized. Add the orange juice, raise the heat to high, and cook for another 15-20 minutes, until the juice has cooked off almost completely. When the mixture has a jamlike consistency, remove the pan from the heat, and add the remaining 2-3 tablespoons of olive oil and the salt. 4 Ladle into hot, sterilised jars, leaving a 6mm headspace, and seal using a hot water bath for 15 minutes. This should keep for up to six months in a cool, dark place, if properly sealed. Per Serving 72kcals, 2.9g fat (0.4g saturated), 11.8g carbs, 9g sugars, 0.7g protein, 1g fibre, 0.060g sodium
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24 Easy Food
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JANUARY 2018
07/12/2017 11:27
guest editor Noel McMeel
Potted salmon Serves 4
“Potted salmon is a brilliant treat; chill the ramekins until the butter topping is firm, and wrap them carefully. By the time you’re ready to eat, they’ll be the perfect temperature for forking directly onto rounds of freshly sliced Traditional Irish Soda Bread.” 120g unsalted butter, plus more as needed 450g boneless salmon fillet, skin on 1 tbsp olive oil 1 tbsp jarred capers, packed in liquid brine 2 tbsp chopped fennel fronds, finely chopped, plus extra fronds for garnish ¼ tsp freshly ground white pepper ¼ tsp sea salt 1. Preheat the oven to 150˚C/130˚C fan/gas mark 2. In a small saucepan over low heat, melt the butter slowly. Spoon off any white foam that rises to the surface, leaving clarified butter in the pan (any white solids will fall to the bottom). Let cool on the countertop. Brush four ramekins with some of the butter, reserving the rest. 2 Put the salmon in a 950-milliliter baking dish and drizzle with the olive oil. Pour over the salmon the capers in brine, fennel, white pepper, and sea salt, and half of the remaining clarified butter (reserving the rest), and add two tablespoons of water. Cover the dish tightly with foil. Cook for 15-20 minutes, until the salmon is completely cooked through and flakes easily with a fork. (If it is not flaking easily, depending on the thickness of your fillet, cover it again and cook for another 10-15 minutes). Leave the oven on. 3 Allow the salmon to cool slightly. Remove the skin and discard it. 4 Flake the fish with a fork, keeping an eye out so you can discard any tiny pinbones you may find, even in “boneless” fillet. Spoon the salmon into the four prepared ramekins, pressing the surface flat with the back of a spoon. Divide the remaining clarified butter among the ramekins, leaving any white butter solids in the bottom of the saucepan. Stand the ramekins in a large baking dish. Pour boiling water into the dish so that it comes halfway up the sides of the ramekins and bake them in the oven for 10 minutes. 5 Let cool on the countertop to room temperature and then serve or store the ramekins in the refrigerator, tightly covered, for up to a week. Per Serving 395kcals, 34.8g fat (16.9g saturated), 0.2g carbs, 0g sugars, 22.2g protein, 0.1g fibre, 0.403g sodium
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Easy Food 25
06/12/2017 14:11
Savoury Irish oatcakes Makes about 12
“This ancient food was a staple when little else was cultivated in the north of Ireland. Mixed with fat and water, this essential bread was baked on rocks, and later on tin plates over open fires to sustain travelers and soldiers. In more modern times, this plain cake grew tastier with the addition of a bit of salt and sugar. We modern Irish like our oatcakes with butter, cheese, or honey. Wholly Irish, steeped in history, these will comfort and fill the belly.” 240g oats 60g whole wheat flour, plus more for dusting 2 tbsp unsalted butter, melted 2 tbsp honey ½ tsp fine salt ½ tsp baking powder 2 large egg whites Raw or turbinado sugar or coarse salt, for sprinkling 1 Preheat the oven 160˚C/140˚C fan/gas mark 3. Line a large baking sheet with parchment paper and set aside. 2 Put the oats into a food processor and pulse several times to grind them into a coarse flour. Place the oat flour in a large bowl with the flour, butter, honey, fine salt, baking powder, and egg whites and stir just until combined. 3 Turn out the dough onto a floured surface and roll out into a 6-millimeter-thick rectangle. Using a round cookie cutter, cut the dough into circles and transfer to the prepared baking sheet. 4 Sprinkle the tops with raw sugar or coarse salt and bake until deep golden brown and firm, 20-25 minutes. Transfer to a cooling rack and let cool completely before serving at room temperature, or store in an airtight container for up to two weeks. Per Serving 125kcals, 3.3g fat (1.5g saturated), 20.4g carbs, 3.1g sugars, 3.8g protein, 2.2g fibre, 0.118g sodium
26 Easy Food
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06/12/2017 14:11
guest editor Noel McMeel
Seedy cake Makes 1 loaf
“I was always amazed at what my mother had in that pantry of hers: It was like magic to see what appeared when our priest from Moneyglass Chapel, or the neighbor up the road dropped in for a visit without warning. Suddenly, there’d be a piping hot pot of tea under a cosy, and three or four selections of bread or cake, flanked by home-canned jam. And pure butter. Always butter. For some reason, this moist and distinctively flavored cake was always a darling of the old folks. I’ve no interest in aging myself, but I don’t mind telling you I like a wee slice with a cup of tea in the afternoon, so I can see their point.” 120g unsalted butter, at room temperature, plus more for greasing 240g plain flour, plus more for flouring 100g granulated sugar 3 large eggs 2 tsp baking powder ½ tsp kosher salt 2 tsp caraway seeds 120ml milk 1. Preheat the oven to 180˚C/160˚C fa/gas mark 4. Butter and flour the bottom and sides of 20 x 10cm loaf pan and set aside. 2 In a large mixing bowl, using an electric mixer on high speed, cream the butter and sugar together until the mixture is fluffy and pale yellow in color, about five minutes. In a small bowl, beat the eggs with a fork, then add them a little at a time to the wet mixture, beating at low speed. 3 Sift the flour, baking powder, and salt together into a medium mixing bowl, then add the caraway seeds, mixing lightly with a fork. Add the dry mixture to the butter mixture, alternating with the milk, mixing on low speed, until the batter is very thick and firm. Spread the mixture into the prepared loaf pan and smooth the top with a rubber spatula dipped in water. 4 Bake for about 45 minutes, or until the top is lightly browned and a skewer inserted into the center comes out clean. Let cool in the pan on a cooling rack for about 15 minutes, then tip out the cake onto the rack and allow to cool for an hour before serving. Store in an airtight tin or plastic cake keeper for up to one week. Per Serving 241kcals, 11.8g fat (6.8g saturated), 29.7g carbs, 10.8g sugars, 5g protein, 0.8g fibre, 0.214g sodium
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EF126_017-028_Noel_Mc_Meel.indd 27
Easy Food 27
06/12/2017 14:12
Yellowman Serves 6-8
“As children, my brothers, sister, and I were always taken to the Ould Lammas Fair in Bally-castle, a fair held every August without interruption for more than three centuries. The word lammas means “loaf mass” and refers to the custom of placing on the church altar loaves of bread baked from the first harvest grains. The many joys of the day included seeing all of our friends and neighbors in their Sunday best, being bought a balloon to tie to our wrists, and, of course, partaking at the most popular stalls at the fair: the yellowman vendors. We children would crunch through the pale yellow, toffee-like sponge candy, too eager to let it melt in our mouth as the grown-ups did. This candy is traditionally eaten on its own, but I often break it up with a mortar and pestle to use as an icecream topping, or to stir into custard to add a pleasantly crunchy texture.”
prepared pan and allow it to cool. When the Yellowman is cool (about 30 minutes), cover the loaf pan with a double layer of plastic wrap and hit it with the back of a spoon until the candy breaks into bite-size pieces. Keep
covered, and store at room temperature in a cool, dry place for up to one year. Per Serving 106kcals, 1.4g fat (0.9g saturated), 24g carbs, 22.5g sugars, 0.1g protein, 0g fibre, 0.355g sodium
1 tbsp unsalted butter, plus more for buttering pan 180g light brown sugar, packed 1 tbsp golden syrup 1 tsp white vinegar 2 tsp bicarbonate of soda 1 Butter a large loaf pan and set it aside. Have ready a bowl of cold water. 2 Melt the tablespoon of butter in a heavy pan over medium-high heat. Add the brown sugar, corn syrup, vinegar, and 1 tablespoon of water and bring to a boil swirling the pan, but without stirring, taking care as the mixture begins to caramelize: It will be very hot. Cook for 10-15 minutes, until the mixture is amber in color. If you have a candy thermometer, you’ll know it’s done when the temperature reaches 120°C, or you can test it using the hardball test. 3 To test the Yellowman, carefully spoon out a mound of the mixture and drop it into the bowl of cold water. It’s ready if the mixture turns into a crisp and brittle ball. When it passes the hardball test, remove the pan from the heat and add the baking soda, working quickly and stirring with a long spoon. You’ll find that it will foam and froth. Pour it into the
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06/12/2017 14:12
What's in season? EASY RECIPES USING THE BEST OF THIS MONTH'S FRESH, SEASONAL INGREDIENTS
30-36
IN THIS SECTION
(CAULI)FLOWER POWER! p30
In-season cauliflower is a useful ingredient for healthy eating
www.easyfood.ie
EF126_XX Intro Pages.indd 29
15 WAYS WITH ROOT VEGETABLES p34 New ways to enjoy winter's bounty of carrots, parsnips and turnips
Easy Food 29
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lovesR…LIC r e w o CaulEiSflE ❤ BUTTE❤R ❤TUGRAMERIC
E A ER ❤ CH ASAL OWD AM M RK RRY P R U A C G ❤ ❤ PO MIN EF ❤ S ❤ CU ❤ BE KPEA N C O I M H ❤ LE S❤ C E I V CHO HINI ❤ AN ❤ TA
Ruth Corcoran
“I cooked this for my family. The ingredients are easily sourced and I found the recipe clear and easy to follow. I feel this dish would work just as well as a vegetarian main course option as it does a side dish for a roast dinner, which is what I did. If serving as a side, I’d suggest perhaps halving the ingredients depending on how many people you’re cooking for, as it makes a lot. It turned out really well and was absolutely delicious: a great combination of taste and texture. It’s suitable for any level of expertise in the kitchen – even for inexperienced cooks – as it’s so easy to follow. I’ll definitely be making it again!”
p:
Top ti stalk and card the is d Don’t d dible an hey’re e T ! s e e b v y a le sil d can ea king; tasty, an r coo u o y in l for included ll y usefu especia . s p u they are o to s adding
(Cauli)flower In-season cauliflower is a useful ingredient for healthy eating
30 Easy Food
EF126_030-032_What's In Season.indd 30
POWER
JANUARY 2018
06/12/2017 11:38
what’s in season? cauliflower
Cauliflower piccata
___ JAN
Serves 4
2 heads of cauliflower, leaves removed 6 tbsp olive oil, plus extra for brushing 80g plain flour Salt and black pepper 2 shallots, finely chopped ½ lemon, thinly sliced 120ml vegetable stock 120ml white wine Juice of 1 lemon 2 tbsp capers, drained 50g butter, cubed 3 tbsp fresh parsley, chopped, plus extra to garnish 1 Preheat the oven to 140˚C/120˚C fan/gas mark 1 and place a wire rack over a baking tray. 2 Set each cauliflower on its core and slice into 2cm thick slices. Place the slices on the wire rack, along with any smaller pieces that have fallen off. Brush the cauliflower on all sides with olive oil. 3 In a shallow bowl, combine the flour with a pinch each of salt and pepper. Dredge each cauliflower piece in the flour, tapping off any excess and returning to the wire rack. 4 Heat three tablespoons of the olive oil in a large pan over a medium-high heat. Add as much of the cauliflower as will fit in a single layer and cook for 2-3 minutes on each side, until deep golden brown. Return to the wire rack and sprinkle with salt and pepper. Repeat with the remaining cauliflower, working in batches and adding a tablespoon of oil to the pan after each batch. Reduce the heat slightly if the cauliflower starts browning too quickly. 5 Place the tray of cauliflower in the oven while you make the sauce. 6 Heat a tablespoon of oil in the same pan over a medium heat and cook the shallots for 3-4 minutes until softened. Add the lemon slices, stock and wine and increase the heat to a simmer. Continue to cook for 5-6 minutes until slightly reduced. 7 Add the lemon juice and capers and simmer for one minute longer. Remove from the heat and whisk in the butter. Season generously with black pepper, then stir in the parsley. 8 Divide the cauliflower between serving plates and add the lemon slices. Spoon the sauce over each plate and garnish with a little extra parsley. Per serving: 408kcals, 31.6g fat (9.5g saturated), 24.6g carbs, 3.9g sugar, 5.3g protein, 4.3g fibre, 0.267g sodium
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EF126_030-032_What's In Season.indd 31
___ FEB ___ MAR ___ APR ___ MAY ___ JUNE ___ JULY ___ AUG
In season August – February
___ SEPT ___ OCT ___ NOV ___ DEC
Spicy roasted cauliflower stir-fry Serves 4
1 head of cauliflower, cut into florets 4 tbsp vegetable oil Salt and black pepper 1 small red onion, finely sliced 1 x 3cm piece of fresh ginger, peeled and sliced 5 garlic cloves, sliced 2 spring onions, chopped ½ tbsp sriracha hot sauce 1 tbsp toasted sesame oil 1½ tbsp soy sauce Pinch of sugar To serve: Rice or noodles 1 Preheat the oven to 230˚C/210˚C fan/gas mark 8.
2 Spread the cauliflower out on a large baking tray in a single layer. Drizzle with two tablespoons of the vegetable oil and toss to coat. Season with salt and pepper and roast for 25-30 minutes until crisp and golden, tossing halfway through. 3 Heat the remaining vegetable oil in a wok or a large pan over a medium-high heat. Add the onion and cook for 3-4 minutes. Add the ginger and garlic and cook for another two minutes, stirring constantly. 4 Increase the heat to high, and add the cauliflower and spring onions. Cook for 30 seconds, then add the sriracha, sesame oil, soy sauce and sugar. Toss everything together and stir-fry for about one minute, then serve over rice or noodles. Per serving: 215kcals, 17.1g fat (3.2g saturated), 10.4g carbs, 3.4g sugar, 3.4g protein, 2.7g fibre, 1.289g sodium
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Easy Food 31
07/12/2017 11:29
Handy recipes GARLICKY CAULIFLOWER MASH Serves 4 Preheat the oven to 180˚C/160˚C fan/ gas mark 4. Chop 1 medium head of cauliflower into large florettes. Place in the centre of a large piece of tin foil with 6 peeled garlic cloves. Season with salt and black pepper and wrap up tightly in the foil. Bake for 45-50 minutes or until tender. Transfer the cauliflower and garlic into a bowl and mash until smooth. Add 80ml each of extra-virgin olive oil and cream and stir well to combine. Stir in 40g grated Parmesan, if desired, and season to taste.
CAULIFLOWER FRITTERS
Cheesy cauliflower garlic "bread’ Serves 8
For the “bread”: 1 large head of cauliflower, chopped into florets 4 eggs 250g Mozzarella, grated 3 tsp dried oregano 5 garlic cloves, crushed Salt and black pepper For the topping: 100g Mozzarella 1 Preheat the oven to 220˚C/200˚C fan/ gas mark 7. Line two large baking trays with parchment paper. 2 Place the florets into a food processor and pulse until the cauliflower resembles rice. 3 Place the cauliflower in a microwavable container and cover with a lid. Microwave for 10 minutes. Remove the lid and allow the
32 Easy Food
EF126_030-032_What's In Season.indd 32
MAKE IT YOURS: Add tomato sauce and your favourite pizza toppings to turn this into delicious gluten-free pizza! cauliflower to cool until there’s no more steam rising from it. 4 Transfer to a large bowl and mix in the eggs, Mozzarella, oregano, garlic and some salt and pepper. 5 Divide the mixture in two and place each half onto one of the prepared baking trays. Shape each one into a rough rectangular shape and pat down firmly. 6 Bake for about 25 minutes or until golden. Sprinkle with the extra Mozzarella and return to the oven for five minutes or until the cheese has melted. Slice and serve.
Makes about 10 Chop 1 medium head of cauliflower into florets and cook in a pan of simmering water for five minutes. Drain well. Place the warm cauliflower into a food processor and quickly blitz into small pieces. Transfer to a bowl and add 2 crushed garlic cloves, ½ tsp chilli powder, 1½ tsp salt and 2 tbsp chopped fresh coriander. Beat 2 eggs in a jug and add to the cauliflower mixture along with 40g plain flour and 4 tbsp each of polenta and Parmesan. Heat 2 tbsp vegetable or coconut oil in a pan over a medium-high heat. Add tablespoons of the batter to the pan and cook for 2-3 minutes per side or until golden brown, working in batches to avoid crowding the pan and adding more oil if necessary. Keep warm while you cook the remaining batches.
MAKE IT YOURS: To make these fritters dairy-free or vegan, swap the Parmesan for nutritional yeast. To make them coeliac-friendly, use gluten-free plain flour and gluten-free chilli powder.
Per serving: 63kcals, 3.8g fat (1.6g saturated), 2.1g carbs, 0.5g sugar, 5.6g protein, 0.5g fibre, 0.086g sodium
JANUARY 2018
06/12/2017 11:38
Gluten Freedom...… Experience this great range of delicious gluten-free foods from Juvela.
…...with Ireland’s favourite range of gluten-free foods
1800 40 50 90
Juvela ROI Gluten Freedom A4 ad.indd EF126_033_Juvela_fp_AD.indd 132 1
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25/04/2017 11:39 17:06 06/12/2017
5
15 WAYS WITH ROOT VEGETABLES
ways with
CARROTS
GINGER AND GARLIC KALE WITH CARROT RIBBONS Serves 6-8 Using a vegetable peeler, peel 8 large carrots into long, thin ribbons. In a large wok or pan, heat 4 tbsp vegetable oil over a medium heat. Add 2 washed, trimmed and sliced leeks and cook for 5-6 minutes, stirring frequently. Add 2 garlic cloves, 2 tsp grated fresh ginger, the zest of ½ a lemon and some salt and black pepper. Cook for one minute, stirring. Add the ribboned carrots along with 200g kale and 120ml water. Cook for 10 minutes until softened, tossing regularly with tongs. Stir in the juice of ½ a lemon and season with salt and black pepper.
ROASTED CARROTS WITH CARROTTOP PESTO Serves 6-8 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Trim the tops from 1kg carrots and
place the carrots on a rimmed baking tray. Drizzle with 2 tbsp olive oil, season with salt and black pepper and toss to coat. Roast for 30 minutes until golden brown and tender, tossing occasionally. In a food processor or mini chopper, pulse together 1 garlic clove and 3 tbsp pine nuts until a coarse paste forms. Add 30g fresh basil, 30g grated Parmesan and the reserved carrot tops and whizz to combine. Add 120ml extra-virgin olive oil and pulse until combined, then season to taste. Toss the carrots in the pesto to serve.
HARISSA HONEY CARROTS Serves 4 Melt 50g butter in a large pan over a medium heat. Add 450g peeled baby carrots. Cover and cook for 10 minutes until tender. Stir in 2 tbsp harissa and 2 tsp honey. Season with salt and black pepper and squeeze over the juice from ½ a lemon. Scatter with some chopped fresh coriander to serve.
RISE AND SHINE CARROT, APPLE AND LEMON JUICE Serves 2 In a blender or juicer, combine 6 chopped carrots, 2 cored, chopped apples, the juice of ½ a lemon and a pinch of salt. Whizz to combine, then divide between two glasses to serve.
CARROT CAKE MUFFINS Makes 12 Preheat the oven to 190˚C/170˚C fan/gas mark 5. Line a 12-cup standard muffin tin with paper liners. In a large bowl, whisk together 190g plain flour, baking powder, ½ tsp bicarbonate of soda, ½ tsp salt, ½ tsp cinnamon and ½ tsp ground ginger. Set aside. In a separate bowl, whisk together 170g melted butter, 180g brown sugar, 1 beaten large egg, 2 tbsp plain yoghurt and ½ tsp vanilla extract. Stir in 4 grated carrots. Gradually add the dry ingredients to the butter mixture, stirring to combine well. Divide amongst the cups of the muffin tin. Bake for 25-30 minutes, rotating the tin halfway through. The muffins are ready when a toothpick inserted in the centre comes out clean. Remove to a wire rack and allow to cool completely.
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JANUARY 2018
06/12/2017 11:41
15 ways with root vegetables
SWEET AND SPICY PARSNIP CHIPS Serves 2 Preheat the oven to 230˚C/210˚C fan/ gas mark 8. Line a rimmed baking tray with parchment paper. Peel 3 parsnips and cut into skinny chips. Place in a large bowl and add 1 tbsp apple juice, 1 tbsp honey, 2 tbsp olive oil, 1 tsp dried thyme and 1 tsp dried rosemary. Season with salt and black pepper and toss to coat. Spread the parsnip chips out on the baking tray in an even layer. Bake for 10 minutes. Meanwhile, combine 4 tbsp plain Greek yoghurt with 2 tsp sriracha hot sauce and 1 tsp smoked paprika in a small bowl. Turn the chips over, rotate the tray and return to the oven for another 15-20 minutes, checking regularly after 10 minutes to ensure they don’t burn. Sprinkle with sea salt and fresh rosemary and serve immediately with the spicy dipping sauce.
Drizzle with olive oil and toss to coat. Slice the top end off 1 whole head of garlic. Place the garlic on a piece of tin foil. Drizzle with olive oil, then wrap up in the foil. Add to one of the baking trays. Roast everything for 40 minutes or until the potatoes and parsnips are tender, tossing halfway through. Combine all of the roasted vegetables in the bowl of a food processor. Squeeze the roasted garlic cloves out of their skins and add to the vegetables along with 1.4l vegetable stock. Whizz until smooth, then stir in the juice of ½ a lemon and some salt and black pepper to taste. Blend to mix.
HERB AND GARLIC PARSNIP MASH Serves 4 Peel, core and chop 450g parsnips. Place in a pan and cover with water. Bring to the boil and cook for 25-30 minutes or until tender. In a small pan over a medium-high heat, melt 30g butter and add 5 crushed garlic cloves. Cook gently for one minute, but don’t let the garlic brown. Drain the parsnips well and allow to steam dry in the pan for 30-40 seconds. Add the garlic butter along with 120g plain Greek yoghurt. Mash to your desired texture using a potato masher. Season with salt and pepper and stir in 2 tbsp chopped chives and 3 tbsp chopped fresh parsley.
ROASTED POTATO, LEEK, PARSNIP AND GARLIC SOUP Serves 4-6 Preheat the oven to 200˚C/180˚C fan/ gas mark 6. Line 2 large baking trays with parchment paper. Chop 400g potatoes and 280g parsnips into 2cm cubes. Peel and roughly chop 1 onion and 2 washed, trimmed leeks. Spread the potatoes, parsnips, leeks and onion out on the prepared baking trays.
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EF126_34-36_15 ways with.indd 35
PARSNIP HUMMUS Serves 4-6 Peel and chop 6 parsnips. Place in a saucepan with 2 tbsp olive oil, 1 ½ tsp ground cumin, ½ tsp dried coriander and a pinch of salt. Add 60ml water and bring to a simmer over a mediumlow heat, stirring occasionally. Cover and reduce the heat to low. Cook for 15 minutes until the parsnips are tender. Add 2 crushed garlic cloves, 5 tbsp tahini, 2 tbsp olive oil and the juice of 1 lemon. Use a stick blender to whizz until smooth and thick. Add salt, pepper and/or extra lemon juice to taste. Transfer to a bowl and allow to cool to room temperature. Serve drizzled with extra-virgin olive oil (or chilli oil) with crudités, baguette or crackers for dipping.
ROASTED PARSNIP, SPINACH AND WILD RICE SALAD Serves 2 Preheat the oven to 200˚C/180˚C fan/ gas mark 6. Chop 2 parsnips and place on a baking tray. Drizzle with 1 tbsp olive oil and season with salt and pepper. Roast for 30 minutes until
5 ways with
PARSNIPS
tender and golden-brown. Remove from the oven and drizzle with 2 tsp honey. Sprinkle with 3 chopped spring onions and 2 tbsp sesame seeds. Stir to coat and allow to cool slightly. In a serving bowl, toss together 100g baby spinach and 200g cooked wild rice. In a small bowl, whisk 1 tbsp soy sauce together with the juice of ½ a lime and 2 tsp honey. Drizzle this dressing over the spinach and toss to coat. Top with the roasted parsnip mixture and serve.
Easy Food 35
06/12/2017 11:42
SAVOURY TURNIP AND CARROT PANCAKES Serves 4 Peel and grate 2 turnips and 2 carrots. Combine in a large bowl with ½ tsp smoked paprika, ½ tsp turmeric, 1 beaten egg, 4 tbsp plain flour and some salt and pepper. Mix well. Divide into 8 equal portions and shape into patties about 1cm thick. Set aside. Heat 1 tbsp vegetable oil in a large pan over a medium-high heat. Working in batches to avoid crowding the pan, cook the patties for 3-4 minutes per side until brown and crispy. Serve with bacon and eggs or with your favourite sauce.
CRUNCHY WINTER SLAW Serves 4 In a large bowl, whisk together the juice of 1 lemon, 2 tbsp olive oil and 1
tsp grated fresh ginger. Season with salt and pepper. Peel 1 turnip and cut into thin matchsticks. Cut 1 Pink Lady apple into thin matchsticks. Shred 120g Brussels sprouts. Add the turnip, apple and sprouts to the bowl along with 2 tsp poppy seeds. Toss to coat and serve.
TURNIP GRATIN Serves 4-6 Preheat the oven to 200˚C/180˚C fan/gas mark 6 and grease a baking dish with butter. Peel 600g turnips and slice very thinly. Layer the slices into the prepared baking dish, seasoning each layer with a little salt and a generous grind of black pepper. In a bowl, combine 60g grated Gruyère, 500ml milk, 100ml cream, 2 crushed garlic cloves, 1 tbsp fresh thyme leaves and a pinch each of cayenne pepper and nutmeg. Whisk to combine, then pour over the turnips. Sprinkle an extra 40g grated Gruyère on top. Dot the top with small knobs of butter. Bake for 1 hour or until the turnips are soft and the top is golden brown and bubbling around the edges. Allow to stand for 8-10 minutes, then serve.
TURNIP AND PARSNIP PISTOU SOUP Serves 8 Heat 2 tbsp olive oil in a pan over a medium-high heat. Add 1 chopped onion, 2 peeled and chopped carrots, 1 chopped fennel bulb, 400g peeled and chopped turnips and 350g peeled and chopped parsnips. Cook for 8-10 minutes. Pour over 1.6l hot vegetable stock. Season and simmer for 15 minutes until the vegetables are tender. Add 150g frozen peas and 1 x drained 400g tin of butter beans and cook for another 3-4 minutes. Season to taste with salt and pepper. In a mini chopper, combine a large bunch of fresh basil leaves with 1 garlic clove, 100g olive oil and 50g grated Parmesan. Taste and season, then store in the fridge until required. To serve, pour the soup into warmed serving bowls, top with some of the pesto sauce and sprinkle with extra Parmesan.
36 Easy Food
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INDIAN-SPICED TURNIPS Serves 4 Heat 2 tbsp vegetable oil in a heavybottomed pot over a medium-high heat. Add 1 sliced onion and cook for 4-5 minutes until golden. Add 1 tsp grated fresh ginger, 1 crushed garlic clove, 2 finely sliced green chilies and 1 tsp whole mustard seeds. Cook for another few minutes, stirring, until the mustard seeds pop. Sprinkle over 1 tsp each of ground cumin and coriander and stir for another 30 seconds. Add 1 tsp turmeric, 1 x 400g tin of chopped tomatoes and 150ml vegetable stock. Stir to combine well. Add 300g peeled, chopped turnips and cover with a lid. Bring to a boil, then reduce the heat to a simmer, and cook until the turnips are tender, but not falling apart. Sprinkle with ½ tsp brown sugar and season with salt to taste. Scatter with fresh coriander to serve.
5 ways with
TURNIPS
JANUARY 2018
06/12/2017 11:42
larder luck TURN TO YOUR STORECUPBOARD TO MAKE MEALS IN MINUTES
38-54
IN THIS SECTION
SEEDY STUFF p38
Nutritional powerhouses, nuts and seeds make perfect pantry staples
www.easyfood.ie
EF126_XX Intro Pages.indd 37
TOP IT OFF p42 Brighten up your January with a tasty tray of nachos
CRACK ME UP p48 See just how versatile eggs can be in these simple recipes
Easy Food 37
06/12/2017 16:17
HAZELNUTS
FLAXSEEDS/LINSEEDS
Seedy stuff Nutritional powerhouses, nuts and seeds make perfect pantry staples
CASHEWS
PISTACHIOS HEMP
PINE NUTS
PUMPKIN SEEDS WALNUTS ALMONDS
CHIA SEEDS
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SUNFLOWER SEEDS
JANUARY 2018
06/12/2017 15:23
larder luck nuts and seeds
Nuts and seeds are a nutritional force wrapped up in a very small package. They provide generous amounts of calories, fats, complex carbohydrates, protein and fibre, as well as proving their worth as the ultimate brain food by supplying B vitamins, omega-3s, iron, magnesium and zinc. The phytochemicals in nuts and seeds that help fight illness include ellagic acid, flavonoids, phenolic compounds, luteolin and isoflavones, and nuts also contain plant sterols, thought to help keep cholesterol levels in check and reduce cancer risk. Here are some of the most popular, along with their specific health benefits:
Nuts Almonds These can be eaten raw, roasted or ground to make almond butter, milk or flour. They can also be baked, used as a twist on a crumble or added to stir-fries and even tacos. A wonderful source of vitamin E, which is important for a strong immune system and skin health, they also provide protein, copper and magnesium to combat stress and promote relaxation. Almond flour is more nutritious than wheat flours or other gluten-free flours and has a much higher fibre content.
Cashews Actually seeds that grow at the base of cashew apples, cashews contain more iron than any other nut. Like all nuts and seeds, they are ranked highly for their healthy, heart-friendly monounsaturated fats, which help to increase good cholesterol in the blood. Packed full of soluble dietary fibre, they provide an abundant source of essential vitamins, minerals and antioxidants. Along with macadamia nuts, they create the creamiest of nut milks and butters, and they’re also popular in smoothies and creamy desserts.
Hazelnuts Sweet-flavoured nuts that can be enjoyed in an endless variety of dishes, hazelnuts have a high vitamin E content and are a good source of copper, folate and manganese. They are also rich in antioxidants and fibre, especially when the skins are left on.
Walnuts Recognised since ancient times as the symbol of intellectuality, walnuts are plentiful in omega– 3s, which support brain and heart health, as well as ellagic acid, which aids immune function. They are also a rich source of magnesium, copper and protein.
Pine nuts Crunchy yet buttery in texture, pine nuts are a very good source of nutrients, essential minerals, vitamins and heart-friendly monounsaturated fatty acids that help reduce cholesterol levels in the blood. They’re delicious, especially when toasted or used in a nut crust.
Seeds Pumpkin Also known as pepitas, these are the hulled seeds of a pumpkin. They are rich in iron, magnesium and protein (a 30g serving has more protein than an egg) and an excellent source of fibre and the heart-healthy amino acid tryptophan. Add to granola, bread and biscuits or roast with a few pinches of sea salt, tamari and chilli flakes for a delicious and healthy snack.
Sunflower Another winner in the plant-based protein camp, sunflower seeds are a rich source of magnesium, copper, dietary fibre, vitamins B and E and linoleic acid. They are delicious by the handful as a snack, or as a topping for salads, smoothie bowls, soups and dips. You can also blend them to make your own creamy sunflower-seed butter.
Chia Despite their tiny size, these ancient seeds pack a serious nutritional punch. High in fibre
and omega-3s, they make a great addition to an energizing breakfast or smoothie. Although expensive, they triple in size when soaked, so you need only a small amount. They can be purchased whole or ground in most supermarkets.
Hemp Shelled hemp seeds, also known as hemp hearts, have a smooth, nutty flavour and will fill your system with essential fatty acids, specifically heart-healthy omega– 3s and omega-6s. An excellent source of protein, magnesium and fibre, they have also been shown to reduce inflammation and balance hormones. Hemp oil is especially beneficial raw in dressings, sauces or smoothies as a healthy supplement. It is available from health food shops and online.
Flaxseeds/Linseeds These little seeds are high in fibre and one of the best dietary sources of omega–3 essential fatty acids, having both anti-inflammatory and antioxidant properties and also promoting cardiovascular and colon health. Although the texture of these seeds when whole is lovely, they are best absorbed when eaten ground or milled. You can find milled flaxseed in supermarkets or you can grind them yourself. Flax is a brilliant source of compounds known as lignans, which have been shown to protect against cancer.
STORING NUTS AND SEEDS A handful of raw nuts and seeds is a good choice when you’re in need of a healthy snack. They’re easy to travel with and also keep well at home if you follow these tips.
Put a lid on it Transfer your nuts and seeds to airtight containers. This keeps air out, which makes for fresher nuts and seeds, and protects them from other odours, which are easily absorbed by nuts and seeds because of their high oil content.
Keep them cool es from Recipes and imag ts Nu and Seeds The Goodness of n ie By Natal Seldo oks Bo le Ky by ed Publish M Faith ason Photography by €12/£9.99
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They last at room temperature for a few months. To keep them fresh for longer, store them in the fridge or freezer: in general, they’ll stay fresh for up to six months in the fridge and for up to one year in the freezer.
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Orange, poppy and pistachio muffins Makes 8 100g pistachios, plus 1½ tbsp, chopped 100g almond flour or ground almonds 50g coconut flour 60g brown or coconut sugar 1 tsp baking powder Pinch of sea salt Zest and juice of 1 large orange 1 tbsp poppy seeds, plus 1 tsp Approx. 60ml almond milk 4 large eggs, lightly beaten 3 tbsp almond oil 1 tsp vanilla bean paste or extract 1 Preheat the oven to 180°C/160˚C fan/gas mark 4. Line eight holes of a 12-hole muffin tin with paper cases. 2 Place the pistachios in a food-processor or a high-speed blender and process until very fine.
Place the nuts into a large bowl and stir in the almond flour, coconut flour, sugar, baking powder, salt, orange zest and poppy seeds. 3 Squeeze the juice of the orange into a measuring jug, then add the almond milk to make up to 175ml. Pour over the dry ingredients and add the beaten eggs, almond oil and vanilla bean paste or extract (or put all the ingredients into an electric mixer). Process or stir until smooth and combined. 4 Spoon the mixture into the paper cases and top each one with the remaining poppy seeds and chopped pistachios. Bake for 25-30 minutes or until golden, cooked through and firm to the touch. 5 Leave the muffins to cool slightly in the tin for five minutes before transferring onto a wire rack to cool completely. Per Serving 303kcals, 21.6g fat (4.4g saturated), 21.6g carbs, 11.2g sugars, 9.4g protein, 5.9g fibre, 0.135g sodium
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Cashew and acai berry smoothie bowl Serves 2 100g raw cashews (soaked for 2–3 hours, or preferably overnight, if possible) 1 large banana, peeled, chopped and frozen 50g each raspberries, blackberries and strawberries 75ml cashew milk 1 tbsp acai berry powder 1 tbsp linseeds For the topping: 1 tbsp pumpkin seed butter A handful of mixed fresh berries Seeds, such as chia, pumpkin and sunflower A few edible flowers (optional) 1 Drain and rinse the cashews, then place into a blender with all the ingredients for the smoothie and blitz until smooth. 2 Allow to stand and thicken for one minute, then blend for a further 10 seconds. 3 Divide the mixture into bowls and serve with a swirl of pumpkin seed butter, then top with fresh berries, a mixture of your favourite seeds and a few edible flowers, if you wish. Per Serving 507kcals, 36g fat (13g saturated), 43.5g carbs, 15.8g sugars, 11.5g protein, 9.6g fibre, 0.017g sodium
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NEW LOOK, LONGER LASTING PACK IN EF126_041_Plenty_fp_AD.indd 2
OF SHEETS TODAY 06/12/2017 11:42
TOP IT OFF Brighten up your January with a tasty tray of nachos
Chilli beef and cheese nachos Serves 4-6 Heat 1 tbsp olive oil in a large pan over a medium-high heat. Add 100g chopped chorizo and cook for 4-5 minutes until it releases its oils. Use a slotted spoon to transfer to a plate. Add ½ a chopped onion, 2 crushed garlic cloves and 300g beef mince and cook for 6-7 minutes until no pink parts remain, breaking up any lumps with a wooden spoon. Drain away any fat if necessary. Return the pan to the heat and stir in 1 x 400g tin of kidney beans, 1 tsp chilli powder, ½ tsp ground cumin and some salt and pepper. Remove the pan from the heat and set aside. In a small bowl, stir together 1½ tsp cornflour and 60g evaporated milk. Pour 110g evaporated milk into a small saucepan and bring to a simmer over a medium heat. Stir in the cornflour mixture, 100g grated Cheddar and 1 finely chopped green chilli. Stir for two minutes until melted and smooth. Preheat the oven to 220˚C/200˚C fan/gas mark 7. Spread 1 x 180g bag of tortilla chips on a large rimmed baking tray. Layer over the beef and chorizo mixture and sprinkle with a handful of grated Mozzarella. Bake in the top half of the oven for 5-6 minutes until the cheese is melted. Drizzle with
Loaded veggie nachos
Seafood nachos
Serves 4-6 Preheat the oven to 220˚C/200˚C fan/gas mark 7. Chop 3 ripe tomatoes and 5 spring onions and place in a bowl. Deseed and chop 1 red pepper, 1 yellow pepper and 1 red chilli and add to the same bowl. Pick the leaves from a bunch of coriander, then chop the stalks and add to the bowl. Squeeze over the juice of 1 lime, drizzle with 1 tbsp olive or avocado oil and season with some salt and black pepper. Toss to coat. Heat 1 tbsp olive oil in a heavy pan over a medium heat. Stir in 2 crushed garlic cloves and cook for two minutes. Add 1 x 400g rinsed and drained tin of black beans with ½ tsp cumin, ½ tsp chilli powder and some salt and pepper. Heat through for 5-6 minutes, then smash the beans with a potato masher, leaving them slightly chunky. Spread 1 x 180g bag of tortilla chips out on a large rimmed baking tray. Spread over the beans and top with 200g grated Cheddar. Bake in the top half of the oven for 5-6 minutes until the cheese is melted. Scatter over the tomato mixture and top with 1 ripe sliced avocado and the coriander leaves.
Serves 4-6 Preheat the oven to 220˚C/200˚C fan/gas mark 7. Roughly chop 250g cooked, peeled king prawns into 1cm chunks. In a bowl, combine the prawns with 200g cooked crabmeat (fresh or tinned),120g sour cream, 1 finely chopped green chilli, 1 tsp chilli powder, ½ tsp ground cumin and a pinch of salt. Spread 1 x 180g bag of tortilla chips on a large rimmed baking tray. Spread the seafood mixture evenly over the tortilla chips and top with 50g grated mature white Cheddar. Bake in the top half of the oven for 6-8 minutes until the cheese is melted and top with shredded Little Gem lettuce, chopped spring onions and chopped ripe tomatoes.
the cheese sauce and top with chopped spring onions and fresh coriander.
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larder luck nachos
Chilli beef and cheese nachos Loaded veggie nachos
Seafood nachos
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Barbecue pulled pork nachos
Buffalo chicken nachos
Serves 4-6 Using a sharp knife, score the skin of a 1.4kg pork shoulder. In a small bowl, combine 1 tbsp smoked paprika, 1 tbsp ground cumin, 2 tsp chilli powder, some salt and black pepper and 1 tbsp olive oil. Rub all over the pork. Place 1 sliced onion and 3 sliced garlic cloves in the
Serves 4-6 Preheat the oven to 220˚C/200˚C fan/gas mark 7. Spread 1 x 180g bag of tortilla chips on a large rimmed baking tray. In a saucepan, combine 350ml Buffalo wing sauce with 100ml water. Place over a medium-high heat and bring to a simmer. Add 500g shredded cooked chicken and
base of a slow cooker and place the pork on top. Pour in 50ml apple juice, 250ml chicken stock and 2 tbsp of the liquid from a jar of pickled jalapeños. Cover and cook on low for eight hours or on high for four until the meat is falling apart. Transfer the pork to a chopping board and use two forks to shred the meat. Discard the skin and as much fat as desired. Place the pork in a bowl. Pour over some of the juices from the slow cooker and toss to coat. Preheat the oven to 220˚C/200˚C fan/gas mark 7. Spread 1 x 180g bag of tortilla chips on a large rimmed baking tray. Layer over as much of the pulled pork as you like, reserving the remainder for another meal. Add some thinly sliced red onion, a generous handful of grated Mozzarella and some pickled jalapeños. Drizzle over some barbecue sauce and bake in the top half of the oven for 5-6 minutes until the cheese is melted. Top with shredded Little Gem lettuce and/or chopped tomato, if desired.
cook for 4-5 minutes until completely heated through. Remove the chicken using a slotted spoon, reserving the sauce, and spread evenly over the tortilla chips. Top with 200g grated Cheddar. Bake in the top half of the oven for 5-6 minutes until the cheese is melted. Scatter over 120g crumbled blue cheese and 2 chopped celery stalks or 2 chopped spring onions. Drizzle over the reserved sauce and serve.
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larder luck nachos
Barbecue pulled pork nachos
Buffalo chicken nachos
www.easyfood.ie
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Easy Food 45
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IRISH QUALITY FOOD AND DRINK AWARDS 2017
Winners
The winners for the 2017 Irish Quality Food and Drink Awards prove that Irish produce really is the best in the business! All retailers, food producers and manufacturers across the Republic of Ireland and Northern Ireland were invited to enter products for the chance to achieve industry acclaim. The awards included The Irish Quality Food Awards — products for the multiple and independent grocery retail market — and the Irish Quality Drink Awards, which include alcoholic drinks for the retail sector. New this year were the Irish Foodservice Awards, recognising excellence in the foodservice sector, and the Irish Good Choice! Awards for the ever-growing healthier options categories.
THE SMALL PRODUCER AWARD (SPONSORED BY DUNNES STORES SIMPLY BETTER)
THE GOLD Q WINNER The highest accolade in the Quality Food Awards was presented to O’Brien Fine Foods Brady Family Turf Smoked Ham.
RETAILER OF THE YEAR (SPONSORED BY DAIRYMAID) Dunnes Stores, who were praised by judges for its unerring commitment to quality food and drink.
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Meere’s Pork Products Traditional Black/White Puddings, which will now be stocked on Dunnes shelves as they now get the opportunity to work with the retailer to expand their reach.
GOLD Q - VALUE The Aldi Oakhurst 6oz Beef Burger by Dawn Meats delivered on big taste for the best value.
THE IRISH QUALITY DRINK AWARDS Tesco Finest Premier Cru Champagne from O Moore & Co won the Champagne Award, while a cider from Lidl — the Crafty Brewing Company Crafty Dry Cider/ McCann’s Cider also earned top marks. Feeney’s Irish Cream Liquer won the Liquers & Speciality Spirits award.
GOLD Q - CHRISTMAS The Dunnes Stores Simply Better Seasonally Spiced Cranberry & Orange Farmhouse Yogurt by Killowen Farm would be a welcome addition to any Christmas spread.
JANUARY 2018
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larder luck eggs
Crack ME UP See just how versatile eggs can be in these simple recipes
All round egg-cellence
, quick Eggs are cheap, readily available atile — and to prepare and incredibly vers s are a they’re good for you too! Egg meaning ein, prot of rce sou ‘complete’ amino acids. al enti ess nine all they contain y omega-3 Combined with heart-health and minerals, s min vita of oils and a range package of ect perf a egg this makes each . nutritional benefits
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How to fry an egg 1 Heat 1-2 tbsp of oil or 1 knob of butter in a frying pan over a medium-high heat. 2 Crack in an egg, then immediately turn the heat to medium. 3 Cook for 2-3 minutes or until cooked to your liking. To help the top of the white cook faster, either spoon hot oil over the top as it cooks or cover with a lid to trap the steam. 4 Use a spatula to lift the egg carefully out of the pan.
Brown rice nasi goreng with crispy fried egg Serves 4 2 tsp sesame oil 1 red onion, sliced 200g firm tofu, sliced ½cm thick 3 garlic cloves, crushed 1 x 3cm piece of fresh ginger, peeled and grated 600g cooked brown rice, chilled overnight 2 tsp sambal oelek or sriracha hot sauce 1 tsp soy sauce 2 tsp ketjap manis 1 large carrot, grated ¼ head of green cabbage, shredded ½ head of broccoli, finely chopped 3 tbsp vegetable oil 4 eggs
reng is a Nasi go rice al fried tradition esia, n o d In m dish fro ten for often ea st. k a bre fa
To garnish (optional but recommended!): Large handful of fresh coriander, chopped Spring onions, sliced Unsalted roasted peanuts, crushed Fresh red chillies, sliced Lime wedges, for squeezing Sriracha hot sauce Soy sauce 1 Heat the sesame oil in a large wok or non-stick pan over a medium heat. 2 Add the onions and cook for 2-3 minutes or until just beginning to colour. Add the tofu and cook until crispy and golden on all sides. Add the garlic and ginger and cook for one minute. 3 Add the chilled rice, sambal oelek, soy sauce, ketjap manis and vegetables. Cook for 3-5 minutes or until the vegetables are just cooked through but still crunchy.
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4 Add the vegetable oil to a separate large non-stick pan over a medium-high heat. Add the eggs and turn the heat down to medium. Cook for 2-3 minutes or until cooked to your liking, spooning the hot oil over the top of the eggs to help cook the white. 5 Divide the rice between serving bowls and top each portion with a fried egg. Add as many garnishes as desired and serve immediately.
TOP TIP: Ketjap manis is a sweetened Indonesian soy sauce. If you can’t find it in your local Asian supermarket, it’s easy to make your own: combine 60ml soy sauce with 4 tbsp brow n sugar in a pan over a medium heat. Bring to a simmer and reduce until it becomes syrupy, then allow to cool.
Per Serving 884kcals, 23.2g fat (4.9g saturated), 144.8 carbs, 4.9g sugars, 25g protein, 8.1g fibre, 0.224g sodium
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larder luck eggs
How to poach an egg 1 Fill a saucepan with water to a depth of about 5cm and bring to a boil over a high heat. 2 Reduce the heat to a gentle simmer. Add one tablespoon of white vinegar to the water. 3 Gently crack the egg into a small cup. This will help you ease the egg into the water. Use a spoon to stir the water around to form a miniature whirlpool in the centre of the pan. 4 Carefully and smoothly lower the egg into the centre of the whirlpool and then tip it out into the water. 5 Cook for four minutes for a firm white and a gooey but still runny yolk, or until cooked to your liking. 6 Use a slotted spoon to remove the egg from the water. Pat the egg dry gently with kitchen paper. Season to taste with salt and pepper and serve immediately.
Smashed avocado toasts with Feta, bacon and poached eggs Serves 2 4 streaky bacon rashers, halved widthwise 1 avocado, lightly smashed 2 slices sourdough bread, toasted Salt and black pepper Juice of ½ a lemon 4 radishes, sliced 40g Feta, crumbled 2 tbsp cress Extra-virgin olive oil, for drizzling 2 eggs 1 Cook the bacon in a frying pan or under a hot grill until golden and lightly crisp. 2 Divide the smashed avocado between the slices of sourdough toast. Season to taste with salt, pepper and lemon juice. 3 Layer over the rashers, followed by the sliced radishes, Feta and cress. Drizzle lightly with extra-virgin olive oil.
 4 Poach the eggs in simmering water for four minutes or until cooked to your liking. 5 Carefully place the poached eggs on top, and add a final pinch of salt and pepper to serve. Per serving: 516kcals, 35.7g fat (10.3g saturated), 27.4g carbs, 1.9g sugar, 23.5g protein, 7.9g fibre, 1.091g sodium
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How to boil an egg
Soft-boiled 4 minutes Slightly soft-boiled 5 minutes
Custardy-yet-firm soft-boiled 6 minutes
Creamy hard-boiled 7 minutes
Firm-yet-creamy hard-boiled 8 minutes Very firm hard-boiled 9 minutes
“I made this dish for me and my
husband. It was super easy to make: from preparing the ingredients to presenting the final dish, we were enjoying this in under 30 minutes! I love the combination of ingredients: the mustard, gherkins and capers added a nice contrasting zing to the sweet, melting roast Parmesan potatoes. This will definitely be made again!” - Brenda Magee
1 Place the egg in a saucepan and cover with water by about 3cm. Place over a high heat and bring to a boil. 2 Once the water begins to boil, reduce the heat to a simmer. 3 Cook the eggs to your liking using the timings to the left, then remove with a slotted spoon. 4 If you’re eating the egg immediately, run it under cold water until just cool enough to handle, then slice off the top or peel off the shell. If you’re keeping it for later, place it in a bowl of iced water to cool completely, then refrigerate until needed.
Roasted new potatoes with chunky gribiche dressing Serves 4 For the gribiche dressing: 2 tbsp white wine vinegar 1 tbsp wholegrain mustard 80ml olive oil 6 pickled gherkins, chopped 1 tbsp capers, drained and chopped Salt and black pepper 3 hard-boiled eggs, coarsely chopped 1 tbsp fresh tarragon, chopped For the potatoes: 450g new potatoes, larger ones halved lengthwise 2 tbsp olive oil 30g Parmesan, finely grated 1 In a small bowl, whisk together the vinegar and mustard. Whisking constantly, add the olive oil drop by drop until emulsified. Stir in the gherkins and capers and season with salt and pepper. Gently mix the eggs and tarragon into the dressing. Set aside. 2 Preheat the oven to 220˚C/200˚C fan/gas mark 7. Place the potatoes on a large rimmed baking tray, drizzle with the oil and toss to coat. Season with salt and black pepper. 3 Place in the top half of the oven and roast for 30-40 minutes until golden brown and tender, tossing once halfway through. Remove from the oven and scatter the Parmesan over the top. Return to the oven for 1-2 minutes until the cheese has melted. 4 Transfer the potatoes to a serving bowl or platter. Spoon the dressing over the top and serve the potatoes immediately. Per serving: 334kcals, 24.5g fat (4.9g saturated), 22g carbs, 4.3g sugar, 9.1g protein, 3.3g fibre, 0.292g sodium
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larder luck eggs
Migas Serves 4 8 large eggs Splash of milk Salt and black pepper 1½ tbsp olive oil 4 small corn tortillas ½ a red onion, chopped 1 red pepper, deseeded and chopped 1-2 jalapeños, deseeded and chopped 2 garlic cloves, crushed 2 tomato, deseeded and chopped 120g Cheddar, grated 2 tbsp fresh coriander, chopped 1 Beat the eggs together in a large jug with the milk and some salt and pepper. 2 Heat the olive oil in a large pan over a medium-high
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heat and cook each tortilla until just crisp on both sides. Drain on a plate lined with kitchen paper, then crumble the tortillas and set aside. 3 Cook the onion, pepper, jalapeño and garlic for five minutes until translucent. 4 Add the tomato and cook for 2-3 minutes. Add the tortilla pieces, stir to combine and cook for another 2-3 minutes. 5 Turn the heat to low and push everything to one side of the pan. Pour the beaten eggs into the other side. Cook for one minute, gently scrambling the eggs until about halfway cooked, then stir the entire mixture together to combine. 6 Stir in the Cheddar and allow to melt. Top with chopped coriander and serve immediately. Per serving: 425kcals, 32g fat (7.3g saturated), 15.3g carbs, 4.1g sugar, 21.9g protein, 2.4g fibre, 0.336g sodium
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e egg When th ached re e v a whites h e, ak” stag e p ff ti a “s le b a uld be you sho and e whisk th ft to li old h eak to for the p . e p its sha
Chocolate soufflés Serves 6 For the ramekins: Melted butter, for greasing 2 tbsp caster sugar For the soufflés: 175g dark chocolate (70% cocoa solids), broken into pieces 2 tbsp double cream 4 egg yolks, beaten 5 egg whites 50g caster sugar Icing sugar, for dusting 1 Preheat the oven to 220˚C/200˚C fan/ gas mark 7 and place a baking tray on the top shelf. 2 Brush the insides of six 150ml ramekins with melted butter and sprinkle with the caster sugar. Turn the ramekins until the insides are completely coated with sugar, then tip out any excess. 3 Place the chocolate and cream in a heatproof bowl and set over a pan of gently simmering water. Make sure the bottom of the bowl is not sitting in the water. Allow the chocolate and cream to melt together, then remove and allow to cool. Mix in the egg yolks. 4 Whisk the egg whites until they form glossy stiff peaks, then add the caster sugar one tablespoon at a time, whisking back to the same consistency. Stir one spoonful of the egg whites into the melted chocolate, then gently fold in the rest, being careful to maintain the air in the mixture. 5 Working quickly, fill the ramekins with the mixture. Wipe the rims clean and run your thumb around the edge of each. 6 Turn the oven down to 200˚C/180˚C fan/ gas mark 6. Place the ramekins onto the baking tray and bake for 8-10 minutes until risen with a slight wobble. Don’t open the oven door too early as this may make them collapse. 7 Dust with icing sugar and serve warm. Per serving: 262kcals, 14.2g fat (8.7g saturated), 26.8g carbs, 24g sugar, 7.1g protein, 1g fibre, 0.155g sodium
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what 's for dinner? FEEDING YOUR FAMILY, MADE EASY!
56-80 IN THIS SECTION
WEEKLY MENU PLANNER p56
Keep it simple, keep it quick with a whole week's worth of easy family meals
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BOWLS TO FEED YOUR SOUL p68 Winter warmers from the sweet spot where healthy meals and comfort food collide
FROM THE BUTCHER'S BLOCK p74
Local butcher Michael Fleming discusses healthier meat options for January
NEW YEAR, NEW MEN-U p76 Inspiring recipes to make adventurous eating an achievable New Year's goal
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Weekly
MENU PLANNER
Keep it simple, keep it quick with our tasty midweek meals
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what's for dinner? weeknight meals
Monday
5 mushrooms, chopped 1 tbsp fresh parsley, chopped Oil or butter, for greasing
Lentil and rice loaf Serves 6 700ml vegetable stock 150g uncooked dry lentils, rinsed 200g uncooked white rice ½ an onion, finely chopped 60g breadcrumbs 100g Parmesan, grated ½ tsp dried chilli flakes Salt and black pepper 2 eggs, beaten 2 tsp Worcestershire sauce 400ml tomato and chilli sauce, homemade or shop-bought 3 garlic cloves, crushed 2 carrots, grated
1 In a small saucepan, combine the stock and lentils and bring to a boil over a high heat. Reduce the heat to medium-low, cover and simmer for five minutes. 2 Add the rice and onion and stir to combine. Cover and simmer for 20 minutes until the stock has been absorbed and the lentils and rice are tender. Remove the pan from the heat and allow to cool for 10 minutes. 3 Preheat the oven to 180˚C/160˚C fan/ gas mark 4. In a bowl, stir together the breadcrumbs, Parmesan, chilli flakes and some salt and black pepper. 4 In a separate bowl, beat together the eggs, Worcestershire sauce and half of the tomato and chilli sauce.
5 Add the rice mixture to the egg mixture. Stir in the breadcrumb mixture along with the garlic, carrots, mushrooms and parsley. 6 Lightly grease a standard 900g loaf tin with oil or butter. Transfer the mixture to the loaf tin and press it firmly into the bottom corners, smoothing the top. 7 Bake for 40-45 minutes or until the top of the loaf is golden. Remove from the oven and cool for 10 minutes. 8 Warm the remaining tomato and chilli sauce in a small saucepan over a medium heat or in the microwave. Slice the veggie loaf and spoon over the sauce to serve. Per serving: 367 kcals, 6.4g fat (3.1g saturated), 58.6g carbs, 7g sugar, 19.6g protein, 11g fibre, 0.706g sodium
free Meat- ! y Monda
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Tuesday Steak haché with mash and gravy Serves 4 450g beef mince 1 egg 4 tbsp breadcrumbs 1 tsp herbes de Provence 1 tsp Worcestershire sauce Salt and black pepper 1 tbsp cornflour 250ml beef stock
1 tbsp white wine 1 tbsp vegetable oil 1 onion, sliced To serve: Fresh parsley, chopped Mashed potatoes 1 In a large bowl, combine the mince, egg, breadcrumbs, herbes de Provence, Worcestershire sauce and some seasoning. Mix just until combined, then divide in four and flatten into patties. Set aside. 2 In a jug, whisk together the cornflour, beef stock and wine until smooth. Set aside.
3 Heat the oil in a large pan over a medium heat. Add the beef patties and the onions and cook for about four minutes per side until browned. Transfer to a plate and keep warm. 4 Add the cornflour mixture to the pan and simmer over medium-high heat for 5-6 minutes or until thickened. 5 Turn the heat to low and return the patties to the pan. Simmer for another 8-10 minutes until completely cooked throughout. 6 Scatter with chopped fresh parsley and serve with creamy mash. Per serving: 308 kcals, 12.1g fat (3.8g saturated), 9.3g carbs, 2g sugar, 37.6g protein, 1g fibre, 0.361g sodium
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“I cooked this meal for my husband and two children. It was quite easy to make, even with one child hanging off each leg. It was a hit with the family – although my four-year-old made me put the burger in a bun with cheese and ketchup before she would eat it!” — Deirdre Dunsworth
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what's for dinner? weeknight meals
MAKE IT YOURS: , replace For a lighter version th milk. wi am cre the 100ml of licious made This will also be de ping, or a mashed potato top mashed of n tio ina using a comb . les tab ge ve t roo
Wednesday Chicken, leek and sweet potato pie
300ml cream 100ml white wine
Serves 4-6
1 Place the sweet potatoes in a large pan, cover with water and bring to the boil over a high heat. Cook for 7-8 minutes until soft. Drain well, then return to the heat and steam dry for 2-3 minutes, shaking the pan. Add the butter, salt and pepper and mash until smooth. Set aside. 2 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6. 3 Heat the oil in a large saucepan over a medium heat. Cook the chicken for 3-4 minutes, stirring occasionally, until browned on
1.2kg sweet potato, peeled and chopped into chunks 30g butter Salt and black pepper 1 tbsp olive oil 6 boneless, skinless chicken thighs, cut into bite-sized pieces 3 leeks, sliced 450g chestnut mushrooms, sliced 1 tbsp tarragon, finely chopped
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all sides. Transfer to a plate and set aside. 4 Add the leeks to the same pan and stir to coat in the chicken drippings. Cook for 4-5 minutes until softened. Stir in the mushrooms and tarragon and cook for another 4-5 minutes. Return the chicken to the pan and stir in the cream and white wine. Season to taste and transfer to a baking dish. 5 Top the chicken with the sweet potato mash and place in the oven for 30 minutes or until the top is golden and the edges are bubbling. Per serving: 431 kcals, 13.6g fat (5.4g saturated), 51.7g carbs, 15.8g sugar, 26.8g protein, 8.7g fibre, 0.379g sodium
Easy Food 59
06/12/2017 14:42
Thursday One-pan turkey and sweet potato hash Serves 4 2 tbsp olive oil 1 red onion, chopped 2 garlic cloves, crushed 500g turkey mince 1½ tbsp ground cumin 1 tsp chilli powder Salt and black pepper
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2 large sweet potatoes, peeled and diced 1 red pepper, deseeded and chopped 120ml vegetable stock 60g Mozzarella, grated 4 tbsp fresh coriander, chopped 1 Heat the olive oil in a large pan over a medium-high heat. Cook the onion for 3-4 minutes, then add the garlic and turkey mince. Cook for 7-8 minutes until completely browned and no pink parts remain, using a wooden spoon to break up any lumps. 2 Stir in the cumin, chilli powder and some salt and pepper. Add the sweet potatoes and chopped pepper and cook for 3-4 minutes.
3 Pour in the stock and stir everything together. Cover with a lid and cook for 10 minutes until the sweet potatoes have softened, adding additional stock or water to keep it from drying out, if necessary. 4 Season to taste, then top with the grated Mozzarella. Place the lid back on for 2-3 minutes until the cheese has melted. Sprinkle with fresh coriander to serve. Per serving: 428 kcals, 17.6g fat (4.1g saturated), 41.6g carbs, 4g sugar, 30.1g protein, 6.9g fibre, 0.232g sodium
JANUARY 2018
06/12/2017 14:42
what's for dinner? weeknight meals
Friday Brazilian salmon stew Serves 6 For the marinade: 6 garlic cloves, crushed Juice of 1 lime ž tsp coarse salt 1 tbsp sweet paprika 2½ tsp ground cumin 1½ tsp black pepper 800g salmon fillets, cut into 3cm chunks For the stew: 4 tbsp olive oil
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2 onions, sliced 1 green pepper, deseeded and sliced 1 x 400g tin of tomatoes Salt and black pepper Large bunch of fresh coriander, chopped 1 x 400ml tin of coconut milk To serve: Crusty bread or gluten-free bread 1 In a sealable bag, combine all of the ingredients for the marinade. Add the salmon, seal the bag and squash the marinade around the salmon to coat. Place in the fridge for 3-4 hours. 2 Coat the bottom of a large casserole dish with half of the olive oil. Scatter over half of the sliced onions and pepper, then pour over half of the tinned tomatoes.
3 Add the salmon pieces with their marinade, then layer over the remaining onions, pepper and the tinned tomatoes. 4 Sprinkle over some salt and black pepper. Add half of the fresh coriander, then pour the coconut milk over the top. Drizzle the remaining olive oil over everything. 5 Bring to a boil over a high heat, then reduce the heat to low, cover and allow to simmer gently for about 40 minutes until everything is completely cooked through. 6 Stir together, then ladle into serving bowls. Garnish with the remaining coriander and serve with crusty bread. Per serving: 468 kcals, 34.6g fat (16.7g saturated), 15.7g carbs, 6.4g sugar, 29.8g protein, 4.2g fibre, 0.347g sodium
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Easy Food 61
06/12/2017 14:43
Saturday Squash, sage, bacon and Ricotta lasagne Serves 6 1 butternut squash, halved and deseeded 2 tbsp olive oil, plus extra for greasing Salt and black pepper 2 tbsp fresh sage leaves, chopped 200ml tomato passata 180g pre-cooked lasagna sheets 170g bacon, cooked and crumbled 350g Ricotta 60g Parmesan, grated
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To serve: Green salad 1 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6. 2 Place the squash on a large baking tray. Drizzle with the olive oil and season with salt and black pepper. Bake for 50-60 minutes or until very soft. Remove and allow to cool. 3 Scoop the roasted flesh from the squash into a large bowl and mash with a fork. Add the chopped sage and tomato passata and stir until well combined and smooth. 4 Grease a baking dish with olive oil and start layering the lasagna, beginning with a layer of
pasta. Add a layer of the squash purĂŠe, then sprinkle over some crumbled bacon. Add another pasta layer, then a layer of Ricotta. Continue in this order to the top, ending with a layer of Ricotta. Sprinkle the Parmesan over the top, along with any remaining bacon. 5 Cover with tin foil and bake for 45 minutes. 6 Remove the foil and cook for another 5-10 minutes or until golden on top and bubbling around the edges. Allow to sit for five minutes before slicing. Serve with a simple green salad. Per serving: 423 kcals, 24.1g fat (8.9g saturated), 27.8g carbs, 1.2g sugar, 24.8g protein, 1.2g fibre, 0.822g sodium
JANUARY 2018
06/12/2017 14:47
what's for dinner? weeknight meals
Dessert
Baked rice pudding Serves 4 100g long grain white rice 500ml milk 200ml light cream 1 tsp vanilla extract 2 tsp orange zest
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½ tsp cinnamon 30g butter 40g sugar 1 Preheat the oven to 180˚C/160˚C fan/ gas mark 4. 2 Bring a large pot of water to the boil and cook the rice for five minutes. Drain, then rinse under running water and set aside to drain well. 3 In a saucepan, combine the milk, cream, vanilla, orange zest and cinnamon.
4 Bring to a boil, then remove from the heat and stir in the butter and sugar. Allow to cool for 15 minutes. 5 Add the rice to the milk mixture, then transfer to a baking dish. Cover with tin foil and bake for 1 hour 15 minutes, stirring halfway through. Serve warm.
Per serving: 400 kcals, 24.6g fat (15.3g saturated), 38.4g carbs, 16g sugar, 7.2g protein, 0.6g fibre, 0.123g sodium
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06/12/2017 15:19
Sunday
Steamed fish with spiced bulghur salad Serves 4 1 tbsp olive oil Knob of butter 2 onions, finely sliced 2 carrots, grated 1 red pepper, deseeded and sliced 1 tsp cumin 2 garlic cloves, crushed
1½ tbsp harissa paste 200g bulghur wheat 700ml chicken or vegetable stock 200g baby spinach 4 white fish fillets, such as hake, haddock or pollack Salt and black pepper Juice of ½ a lemon 1 Heat the oil and butter together in a large casserole dish over a medium heat. Add the onions and cook for 8-10 minutes until soft and golden. Add the carrots, pepper, cumin and garlic and cook for two minutes longer.
2 Stir through the harissa and bulghur, then pour over the stock and bring to the boil. Cover and simmer for 7-8 minutes. 3 Stir in the spinach and cook until just wilted, then turn the heat to mediumlow. Arrange the fish fillets on top of the bulghur and season with salt and pepper. Cover and cook for 8-10 minutes until the bulghur is tender and the fish is opaque and flakes easily. Squeeze over some lemon juice, season with a little extra black pepper and serve immediately. Per serving: 347 kcals, 12.3g fat (3.3g saturated), 30.2g carbs, 4.4g sugar, 30.6g protein, 2.8g fibre, 0.404g sodium
MAKE IT YOURS: Add more or less harissa paste depending on how spicy you like your food.
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JANUARY 2018
06/12/2017 15:19
what's for dinner? weeknight meals
Dessert
Lemon custard cups Serves 6 Butter, for greasing 3 large eggs, separated 100g sugar 2 tbsp plain flour 4 tbsp fresh lemon juice Zest of 2 lemons 250ml milk
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Pinch of salt Icing sugar, for dusting 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Grease six ramekins with butter. 3 In a large bowl, whisk the egg yolks together with the sugar until light and pale. Whisk in the flour. Gradually whisk in the lemon juice, then the lemon zest and milk. 4 With an electric mixer, beat the egg whites together with the salt until soft peaks form. Gently fold in to the lemon mixture.
5 Divide the batter amongst the six prepared ramekins. Add enough boiling water to the baking dish so that it comes halfway up the sides of the ramekins. 6 Bake for 20-25 minutes until puffed and lightly browned. 7 Dust the custard cups with icing sugar and serve slightly warm.
Per serving: 131 kcals, 3.4g fat (1.3g saturated), 21.5g carbs, 19.8g sugar, 4.9g protein, 0.1g fibre, 0.055g sodium
Easy Food 65
06/12/2017 15:19
Loose ends
• Flip to p.48 for delicious ways to use up leftover eggs.
• Any leftover slices of the lentil and veggie loaf will be delicious the next day in a sandwich or crumbled into a wrap with fresh salad.
• Use softened butter, garlic and fresh parsley to make a batch of homemade garlic butter; it will keep in the fridge for a long time, so it’s worth making a big
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batch! Use a mini chopper to chop and combine the garlic and parsley.
• Combine breadcrumbs with grated Parmesan and melted garlic butter and stuff into chestnut mushrooms, then bake at 200˚C/180˚C fan/gas mark 6 for 15-10 minutes for a delicious side dish.
• Add a splash of Worcestershire sauce to almost anything to add an instant hit of umami flavour.
• Substitute sweet potatoes for regular potatoes where possible to maximise your chances of hitting that all-important five-aday; while regular spuds are very good for you in other ways, they don’t count as a vegetable for this purpose.
JANUARY 2018
06/12/2017 15:17
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EF126_067_Morphy_Ricahards.indd 89
07/12/2017 15:15
BOWLS TO FEED
your soul WINTER WARMERS FROM THE SWEET SPOT WHERE HEALTHY MEALS AND COMFORT FOOD COLLIDE
68 Easy Food
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JANUARY 2018
06/12/2017 11:54
what’s for dinner? healthy comfort food
CHICKEN, MUSHROOM AND WILD RICE SOUP Serves 8-10 Knob of butter 200g chestnut mushrooms, sliced 900g chicken thighs Salt and black pepper 2 tbsp olive oil 1 large onion, finely chopped 3 carrots, peeled and finely chopped 2 celery stalks, finely chopped 2 bay leaves 1½ tbsp fresh thyme leaves 4 garlic cloves, crushed 250g wild rice, or a blend of wild rice and basmati 2.8l chicken stock 4 tbsp fresh parsley, chopped
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1 Heat the butter in a large pot over a medium-high heat. Add the mushrooms and cook for 4-5 minutes until browned, stirring occasionally. Use a slotted spoon to transfer to a bowl and set aside. 2 Pat the chicken thighs dry with kitchen paper and season with salt and pepper. Heat the oil in the same pot over a medium-high heat. In a single layer (working in batches if necessary), sear the chicken thighs for 3-4 minutes per side until dark golden brown. 3 Remove the chicken from the pan and discard the skins. Pour off all but two tablespoons of fat from the pan and return to a medium heat. 4 Cook the onion in the chicken fat for 3-4 minutes until soft. 5 Add the carrots, celery, bay leaves and thyme and cook for another 2-3 minutes,
then add the garlic and cook for one minute longer. Season with salt and black pepper. Add the rice and stir for 1-2 minutes. 6 Turn the heat to high and add the stock, using a wooden spoon to scrape any sticky bits from the bottom of the pot. Reduce the heat to medium-low and cover with a lid. Simmer for 25-30 minutes until the chicken is completely cooked throughout and the rice is tender. 7 Use a slotted spoon to transfer the chicken thighs to a plate. Remove the bones, then shred the meat and return to the pot. 8 Stir in the parsley and season to taste.
Per Serving 323kcals, 11.1g fat (2.8g saturated), 24.7g carbs, 3.1g sugars, 31.5g protein, 3.3g fibre, 1.004g sodium
Easy Food 69
06/12/2017 11:55
TUSCAN WHITE BEAN AND KALE MINESTRONE Serves 4 1½ tbsp olive oil 120g pancetta, chopped (or use bacon lardons) 300g kale, roughly chopped 2 onions, chopped 6 garlic cloves, crushed 1 tbsp fresh thyme leaves 1 tsp dried oregano 1l chicken stock 2 x 400g tins of cannellini beans, drained and rinsed Zest of 1 lemon 1 Parmesan rind (optional) 200g orzo pasta Salt and black pepper
To serve: 2 tbsp extra virgin olive oil Parmesan, grated 1 Heat the olive oil in a large saucepan over a medium-high heat. Add the pancetta and cook for 4-5 minutes until golden. Remove to a plate using a slotted spoon. 2 In the same pan over a medium-high heat, cook the kale and onion for 7-8 minutes. Add the garlic, thyme and oregano and cook for another two minutes. 3 Add the stock, cannellini beans, lemon zest and Parmesan rind, if using. Bring to a simmer and add the orzo. Season with salt and pepper and cook for 8-10 minutes or until the orzo is cooked to al dente. 4 Ladle the soup into serving bowls, drizzle with extra virgin olive oil and sprinkle with grated Parmesan to serve.
MAKE IT YOURS: Make this vegetarian by omitting the pancetta and simply cooking the kale and onions in olive oil, butter or a mixture.
Per Serving 414kcals, 14.3g fat (3.3g saturated), 51g carbs, 2.4g sugars, 22.1g protein, 5.3g fibre, 0.786g sodium
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JANUARY 2018
06/12/2017 11:55
what’s for dinner? healthy comfort food
MISO AND GINGER SALMON SOBA BOWLS Serves 2 2 tbsp miso paste 1 x 3cm piece of fresh ginger, grated 2 garlic cloves, crushed 1 tsp dried chilli flakes Bunch of fresh coriander, leaves and stalks separated, chopped 600ml vegetable stock 2 eggs 100g soba (buckwheat) noodles 1-2 tbsp toasted sesame oil 200g mangetout 2 salmon fillets, skin on 150g broccoli, chopped into florets To serve: Sesame seeds Spring onions, finely sliced
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1 In a saucepan, combine the miso paste, ginger, garlic, chilli flakes, coriander stalks and stock in a small pot and bring to a boil. Simmer for 10-15 minutes. 2 Meanwhile, bring a separate pot of water to the boil, then reduce the heat slightly to a simmer. Add the eggs and simmer for six minutes. Remove the eggs using a slotted spoon and place in a bowl of iced water to prevent further cooking. 3 Return the pot of water to a high heat and cook the soba noodles according to the package instructions. Drain well, reserving the hot water. Rinse the noodles under cool water, drizzle with sesame oil and set aside. 4 Place the mangetout in the reserved hot water and cook for 2-3 minutes. Drain well, then add to the iced water along with the eggs.
5 Peel the eggs and slice in half lengthwise. 6 Place the salmon fillets in the simmering miso broth and cook for 3-4 minutes. Add the broccoli and simmer for two minutes longer. Use a slotted spoon to remove the salmon and broccoli from the broth. 7 Divide the noodles between two serving bowls. Top with the salmon, broccoli and mangetout, then pour over the miso ginger broth. Sprinkle over the sesame seeds. 8 Top each bowl with a soft boiled egg and scatter with the coriander leaves, some sesame seeds and some sliced spring onion to serve. Per Serving 565kcals, 4.8g fat (2.6g saturated), 100.6g carbs, 6g sugars, 21.8g protein, 6.9g fibre, 2.244g sodium
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Easy Food 71
07/12/2017 11:30
Cover
Cook the
HEALTHY CHICKEN TIKKA MASALA Serves 4-6 For the tikka masala spice mix: 1 tbsp turmeric 2 tsp garam masala 2 tsp cumin 2 tsp coriander ½ tsp cayenne pepper ¼ tsp cinnamon 200g Greek yoghurt For the marinade: 4 chicken fillets, chopped ½ tsp salt 4 garlic cloves, crushed 1 tbsp ginger, grated 1 tbsp lemon juice For the curry: 2 tbsp butter 1 onion, diced 2 x 400g tins of tomatoes 250ml chicken stock 1 red pepper, deseeded and sliced 200g green beans, trimmed Salt and black pepper 60ml cream To serve: Basmati rice, cooked Fresh coriander, chopped 1 In a bowl, mix all of the tikka masala spices together. Add the Greek yoghurt and stir to combine. 2 In a large sealable bag, combine the chicken pieces with the salt, garlic, ginger, lemon juice and half of the tikka yoghurt mixture. Allow to marinate for at least 30 minutes. 3 Meanwhile, melt the butter in a large pan over a medium heat. Add the onion and the remaining tikka mix and cook for 3-4 minutes. 4 Add the tomatoes and stock. Bring to a boil, then simmer for 10 minutes. Use a stick blender to whizz until smooth. 5 Add the chicken to the sauce. Cover and allow to simmer over a medium-low heat for 15-20 minutes or until the chicken is completely cooked through. 6 Add the red pepper and green beans and season to taste. Simmer for another five minutes. 7 Stir in the cream and heat through for two minutes. Serve the curry in bowls with basmati rice and some fresh coriander. Per Serving 221kcals, 10g fat (5.5g saturated), 12.2g carbs, 3g sugars, 19.5g protein, 12.2g fibre, 0.402g sodium
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OCTOBER JANUARY 2018 2017
what’s for dinner? healthy comfort food
i-like Gnudi are gnocch th wi de dumplings ma d tea ins se ee ch Ricotta of potato.
RICOTTA GNUDI WITH TOMATO BASIL SAUCE Serves 2 For the tomato sauce: 2 tbsp olive oil ½ a small onion, chopped 3 garlic cloves, peeled 1 tsp dried oregano 2 x 400g tins of plum tomatoes Salt and black pepper 2 tbsp fresh basil leaves, chopped, plus extra to serve For the gnudi: 250g Ricotta, drained of any excess liquid ¼ of a whole nutmeg, grated 60g Parmesan, grated, plus extra to serve 5 tbsp fresh breadcrumbs Plain flour, for rolling
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To serve: Mixed leaves (optional) Crusty bread (optional) 1 For the sauce, heat the oil in a saucepan over a medium heat. Add the onion and cook for 5-6 minutes until softened. Add the garlic and oregano and cook for another two minutes. 2 Add the tomatoes and season to taste. Cook for 12-15 minutes until slightly reduced. 3 Use a stick blender to whizz the sauce until smooth. Stir in the basil and allow to simmer gently over a low heat while you make the gnudi. 4 In a large bowl, combine the Ricotta, nutmeg, Parmesan, breadcrumbs and some salt and pepper. Mix well with a wooden spoon. 5 Flour your hands, pour some flour into a shallow bowl and lightly dust a baking tray with flour. Take heaped teaspoons of the gnudi
mixture and roll into rough balls. Roll in the bowl of flour to coat, then place on the floured baking tray. Place the tray in the fridge for 30 minutes. 6 Bring a pan of salted water to the boil. Add the gnudi and cook for about three minutes or until they float to the top of the water. Remove from the pan with a slotted spoon and carefully place in a colander to drain and steam dry. 7 Divide the gnudi between two serving bowls and pour over the tomato sauce. 8 Top with a little more fresh basil and some grated Parmesan. Serve with mixed leaves and some crusty bread, if desired. Per Serving 499kcals, 31.5g fat (12.7g saturated), 27.5g carbs, 5.4g sugars, 28.8g protein, 2.7g fibre, 0.910g sodium
Easy Food 73
06/12/2017 11:57
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JANUARY 2018
06/12/2017 12:04
From the
what's for dinner? butcher advice
BUTCHER'S BLOCK Local butcher Michael Fleming discusses healthy options for January What questions should people be asking for healthy meat? It depends what their definition of healthy is. In January, most people want to eat lean, low-fat meat. If this is true for you, then ask how lean a piece of meat is and how high the protein content is. Our biggest sellers in January are probably turkey steak and turkey burgers, as these are very lean with high levels of protein.
Is lean meat always better than meat with a higher fat content? Not necessarily; it depends on your dietary requirements and what you’re planning on doing with the meat. Meat with a higher fat content will be more flavoursome. Keeping a reasonable fat content is important when making burgers, as those made with very lean meat will be dry and tasteless. Remember that some of the fat found in meat is of the monounsaturated variety, the same heart-healthy kind found in olive oil.
Are there health benefits to eating meat? Quality protein is probably the biggest benefit. Essential amino acids are proteins that must be obtained through diet, as our bodies cannot produce them. While plenty of plant sources contain significant protein levels, they are not considered “complete”
When and why is fat still important? It is crucial to maintain some level of fat in your diet. It is the most powerful food-based
as they lack one or more of these amino acids. Animal-based protein sources are considered to be complete sources of protein because they contain all of the essential amino acids. Meat also contains valuable vitamins, including B12 and D, as well as minerals such as zinc and selenium. Heme-iron is the type of iron predominantly found in meat, especially red meat. It is more easily absorbed into the body than the non-heme iron found in plant foods. What is the best choice for some one who is trying to increase his/her protein intake? As I mentioned, turkey is a fantastic choice for this, as is chicken. Lean beef is also a great low-fat source of protein. I’m trying to reduce the amount of red meat in my diet. What can I use instead of mince? It’s easy to swap in different types of mince when it comes to most recipes. If you’re cutting down on red meat, the obvious choices would be chicken or turkey mince. Are turkey rashers better for me than regular pork rashers? Yes; they're usually 99% lean and so contain significantly less fat. Look for dry cure turkey rashers, which also contain less salt.
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energy source, providing more than twice as much as proteins or carbs. Because calories from carbs are quickly burned — within the first 20 minutes of exercise — your body relies on fat stores for energy. It helps in the absorption of vitamins A, D, E and K, allows for the regulation of body temperature, and plays roles in brain development, blood clotting and the management of inflammation. Are some cooking methods healthier than others? Grilling is a great way to cook foods like rashers and sausages. If you’re frying meat, use rapeseed oil, which has numerous health benefits and a high smoke point.
Turkey kofta curry Serves 4 For the meatballs: 2 tbsp olive oil, plus extra for browning 1 onion, chopped 1 garlic clove, crushed 1 tsp ground cumin 1 tsp ground coriander 1 tsp chilli powder 1 tsp salt Handful of fresh coriander, chopped 450g turkey mince For the curry: 1 tbsp olive oil 1 onion, finely chopped 1 garlic clove, crushed 1 x 3cm piece of fresh ginger, peeled and grated 1 tsp salt 1 tsp ground cumin 1 tsp ground coriander 1 tsp garam masala ½ tsp turmeric 1 x 400g tin of chopped tomatoes 60ml cream 60ml plain Greek yoghurt To serve: Rice
1 For the meatballs, heat half of the oil in a pan over a medium-high heat. Add the onion, garlic, cumin, coriander, chilli powder and salt. Cook for 5-7 minutes. Remove from the heat and leave to cool. 2 In a bowl, combine the fresh coriander, turkey mince, cooled onion mixture and remaining oil. Mix until just combined. Form into about 24 small meatballs and set aside. 3 Heat a splash of oil in a large frying pan over a medium-high heat. Working in batches to avoid crowding the pan, brown the meatballs on all sides, adding more oil as necessary and transferring them to a plate once browned. 4 For the curry, heat the olive oil in a large saucepan over a medium heat and add the onion. Cook for 3-4 minutes until softened. Add the garlic, ginger, salt, cumin, coriander, garam masala and turmeric. Cook for 2-3 minutes. 5 Add the chopped tomatoes, cream and yoghurt. Stir well and bring the sauce to a boil. 6 Remove from the heat and whizz with a hand blender until smooth. Return to a medium heat. Add the meatballs and stir to coat in the sauce. 7 Cover with a lid and simmer for 10-15 minutes until the meatballs are completely cooked throughout and the sauce has thickened. Serve over rice and garnish with fresh coriander leaves. Per serving 419kcals, 20.9g fat (3.8g saturated), 15.5g carbs, 9.4g sugars, 48.7g protein, 2g fibre, 1.366g sodium
Easy Food 75
06/12/2017 12:04
New year,
new men-u These inspiring recipes make adventurous cooking an achievable New Year's resolution
es from Recipes and imag to Culinary ide Gu A Fearless Food: Courage By Lynda Booth S Publishing Published by DC 26 9/£ 9.9 €2
76 Easy Food
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JANUARY 2018
06/12/2017 12:00
what’s for dinner adventurous meals
Tomato sauce, aubergine and melting Mozzarella rigatoni Serves 4-6 2 aubergines, cut into 2cm chunks 3 tbsp olive oil Salt For the tomato sauce: 3 tbsp olive oil 2-3 garlic cloves, thinly sliced lengthways 1 x 750ml jar of tomato passata (or 2 x 400g tins of tomatoes, puréed and sieved) 1 tsp sugar ½ tsp chilli flakes 1 tsp fresh oregano (or ½ tsp dried) 125g fresh Mozzarella packed in brine, drained 6-8 basil leaves, plus extra for garnish 400g rigatoni (or penne) Parmesan, freshly grated 125g buffalo Mozzarella (optional) 1 Preheat the oven to 220˚C/200˚C fan/gas mark 4. 2 Toss the aubergine chunks with olive oil, season with salt and place on a roasting tray. Roast in the oven until completely tender and lightly browned, about 15-20 minutes. 3 Heat the oil in a frying pan and add the sliced garlic. Cook the garlic for 10-20 seconds until it is just beginning to catch colour at the edges and then add the passata or puréed tomatoes. Mix in the sugar, chilli flakes and oregano and season with salt. Simmer until the tomatoes have reduced to a thickish sauce, about 15 minutes. Chop the fresh Mozzarella into rough pieces. Stir into the sauce until it melts and add the basil. 4 Meanwhile, bring a large pot of water to the boil with about four litres water and 1½ tablespoons of salt. Cook the rigatoni until al dente and then drain, keeping back a little of the pasta water. Place the pasta back in the pot and mix in the tomato sauce, a generous splash of pasta water, one or two fistfuls of grated Parmesan and the aubergine. Transfer to a warmed serving dish and sprinkle with Parmesan. Break the buffalo Mozzarella into chunks (if using) and scatter over the top. Garnish with some torn basil leaves. Per Serving 463kcals, 17.8g fat (3.5g saturated), 65.2g carbs, 11.1g sugars, 14.7g protein, 9.5g fibre, 0.084g sodium
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Easy Food 77
06/12/2017 12:01
½ tsp paprika ½ tsp turmeric 1 tsp ground coriander ½ tsp ground cumin pinch ground cinnamon 2 whole tomatoes, from a tin, roughly chopped 10 cherry tomatoes, roughly chopped 20 jumbo prawns 1 x 400g tin of coconut milk 1 tbsp plus 2 tsp thick tamarind water, or more as required For the tadka: 2-3 tbsp sunflower or coconut oil 6 curry leaves 1 green chilli, sliced in half 1 small round shallot, thinly sliced (or half a large one)
ind water How to make tamar tamarind
ce of Simply tear off a pie pa d cked from Asian (available dried an t to buy tamarind markets; be sure no bowl it in a small jug or concentrate), place ilar amount of warm and cover with a sim ck, so make this quite thi water. It’s best to or it d too much water be careful not to ad 10ave it to soften for will be too runny. Le of a mash with the back 15 minutes, then and res fib the ng discardi spoon and strain, as to ed err ref is ains any seeds. What rem . ter wa nd ari lp or tam either tamarind pu ely sweet and sour lov a s ha Taste it. It ge d will keep in the frid lemony flavour an . for about five days
78 Easy Food
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Goan prawn curry Serves 4, or 6 as part of a spread 2 tbsp sunflower oil ½ tsp black mustard seeds 12 curry leaves 1 onion, thinly sliced 2 garlic cloves, finely chopped 1 tbsp ginger, finely chopped 2 small green chillies, sliced in half, seeds left in 1 dried red chilli
1 Heat the oil in a frying pan and when hot, add the black mustard seeds and curry leaves. The mustard seeds should sizzle and pop. After about 10 seconds, add the onions. Season with salt and sauté for about 5-8 minutes, stirring regularly, until the onions are tender and lightly coloured. 2 Mix in the chopped garlic, ginger and green chillies and sauté for a further minute. Add the dried red chilli, the ground spices and a good dash of water and cook, stirring, for a further minute. 3 Add the tinned tomatoes, cherry tomatoes and 100ml water and simmer for about five minutes until the tomatoes soften. 4 Season the prawns with salt before combining with the sauce, turning them over a few times so that they become immersed in the liquid. 5 Pour in the coconut milk and one tablespoon of tamarind water and continue to simmer for a further five minutes. Taste the sauce, check the seasoning and add a couple more teaspoons of tamarind water if some extra freshness is required. The prawn curry can be made up to this point in advance. The tadka is poured over the curry just before serving. 6 Heat the oil in a small frying pan or saucepan and when hot, add the curry leaves and chillies. After a few seconds, add the shallots and sauté for a few minutes until tender. Pour over the prawn curry and serve immediately. Per Serving 428kcals, 38.5g fat (28.1g saturated), 12.7g carbs, 7.3g sugars, 13.6g protein, 4.1g fibre, 0.671g sodium
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JANUARY 2018
06/12/2017 12:01
what’s for dinner adventurous meals
Braised lamb meatball sugo orechiette Serves 4-5 For the meatballs: 100ml milk 50g white bread, such as ciabatta, broken into chunks 500g lamb mince (from the shoulder) 300g pork mince (preferably from the belly) 3 garlic cloves, crushed ½ tsp salt 1 tbsp dried oregano ½ tsp ground black pepper 1½ tsp fennel seed, ground For the sauce: 2 tbsp olive oil 1 large onion, very finely diced 2 small carrots, very finely diced 2 stalks celery, very finely diced 3-4 tbsp tomato purée 500ml chicken stock or Marigold bouillon 1 bay leaf 400g orecchiette pasta 30g unsalted butter 50g Parmesan, freshly grated plus extra for serving 1 Pour the milk over the bread in a bowl and leave it to soften. Mix all of the meatball ingredients together. Squeeze the excess milk from the bread and add to the meat, breaking it up as best you can. Mix well. 2 Heat the oil in a deep frying pan. Break off small clumps of the mince (about the size of a large marble), add to the pan and sear, turning occasionally, so that they are browned all over. (The meatballs may need to be browned in two batches). Remove from the pan and set aside. 3 Add the onion, carrot and celery and cook for about 5-10 minutes with a lid on, until the vegetables begin to soften. Mix in the tomato purée. Stir everything together and add the chicken stock and bay leaf. Return the meatballs to the pan. Simmer gently until the stock has reduced by half which will take about 30 minutes. 4 Bring a large pot of water to the boil. For four litres of water, add about 1½ level tablespoons of salt. Add the orecchiette. 5 Meanwhile, heat the sauce in a deep frying pan and swirl in the butter. When the pasta is 90% cooked, drain, holding back some of the pasta water. Add a small ladleful of pasta water to the sauce, followed by the
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orecchiette and toss together. Simmer for a few minutes, reducing the sauce to coat the pasta. Add a fistful of Parmesan and another dash of pasta water if necessary to keep it loose. Serve with extra Parmesan.
Per Serving 614cals, 23.2g fat (8.6g saturated), 57.8g carbs, 4g sugars, 43.2g protein, 2.7g fibre, 0.875g sodium
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Flatbread with bean chilli and red cabbage salad Serves 6-8 For the bean chilli: 2 tbsp olive oil 1 onion, finely chopped 1 bay leaf and a few sprigs thyme 1 stalk celery, finely diced 1 carrot, finely diced 4 garlic cloves, crushed 2 red peppers, finely diced 2 dried red chillies 2 tsp smoked paprika 2 tsp cumin 1 tsp oregano ½-1 tsp red chilli flakes (chipotle flakes, if possible) 2 x 400g tins of chopped tomatoes 250ml vegetable stock, chicken stock or Marigold bouillon 1 x 400g tin of black eyed beans
3 Add the paprika, cumin, oregano and chilli flakes. Cook for another few minutes before adding the tinned tomatoes and the stock. Simmer for about 15 minutes, with the lid off, until the tomatoes break down. 4 Drain the tinned beans and add to the pot. Continue cooking for about 30 minutes or until the sauce has reduced. 5 Remove two large ladles of the bean stew, blitz in a food processor and mix back into the pot. 6 Mix all the ingredients for the red cabbage salad together in a bowl and set aside. 7 Place the avocado into a bowl. Add the remaining ingredients and mash a little more, leaving it with some texture. Taste
and adjust the seasoning, adding more lime juice if necessary. Place clingfilm directly on the surface of the guacamole to prevent oxidisation. Refrigerate until ready to serve. 8 The flatbreads can be served hot from the griddle or frying pan but it is more practical to make them, wrap them in foil and keep them warm in the oven. Serve the warm chilli in flatbreads with the red cabbage salad, guacamole, sour cream and pickled shallots or cucumber, if using. Per Serving 527kcals, 15.2g fat (2.9g saturated), 78.2g carbs, 7.6g sugars, 25.7g protein, 22.6g fibre, 0.15g sodium
1 x 400g tin of kidney beans 1 x 400g tin of black beans For the red cabbage salad: Âź small red cabbage, core removed, shredded finely A drizzle of olive oil A squeeze of lemon juice Salt For the guacamole: 2 ripe avocados, flesh mashed into large chunks 1 spring onion, finely chopped 2 tbsp coriander leaves, finely chopped 1 garlic clove, crushed 2 tbsp lime juice Salt A pinch chilli flakes, or chopped red chilli To serve: Flatbreads (see Fearless Food for a recipe for homemade Turkish flatbreads) Sour cream Pickled shallots or cucumber 1 To make the chilli, heat the oil in a medium to large pot and add the onion. Season with salt, stir, add the bay leaf and sweat slowly over a low heat, stirring regularly for 10 minutes or until the onion is tender. 2 Pull the thyme leaves off the stalks and chop finely. Add the celery, carrot, garlic, thyme, peppers and whole dried chillies to the onion. Season and cook for a further 5-10 minutes.
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JANUARY 2018
06/12/2017 12:03
cooking for fun
GET CREATIVE IN THE KITCHEN WHEN YOU'VE GOT THE TIME TO SPARE
82-98 IN THIS SECTION
RING IT IN p82
Celebrate New Year's Eve with these delicious recipes, suitable for a sit-down dinner or a buffet
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TREAT YOURSELF p88
Curl up with a steaming bowl of French onion soup and feel the winter weather melt away
EAT IRELAND p90
Recipe Editor Jocelyn Doyle finds herself dabbling in non-dairy options (for once!)
FAKE IT 'TIL YOU BAKE IT p92
Make the most of natural sweeteners and wholegrains in these moreish bakes
Easy Food 81
06/12/2017 16:18
RING IT IN Celebrate New Year’s Eve with these delicious recipes, suitable for a sit-down dinner or a buffet
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JANUARY 2018
06/12/2017 12:06
cooking for fun New Year’s Eve
Garlic and herb olive oil dip Serves 8 5 garlic cloves, crushed 4 tbsp capers, drained and finely chopped 1 tsp dried oregano 1½ tbsp fresh rosemary leaves 1½ tbsp fresh thyme leaves 6 tbsp Parmesan, grated Black pepper Pinch of dried chilli flakes (optional) 240ml extra-virgin olive oil, plus extra as needed To serve: Crusty bread, torn 1 In a mini chopper, combine the garlic, capers, oregano, rosemary, thyme and Parmesan. Season with black pepper and add two tablespoons of the olive oil. Whizz until chopped and well combined. 2 Transfer to a serving bowl, placing in a mound in the centre. Drizzle over the remaining olive oil. 3 Serve with torn baguette or another bread of your choice. As the olive oil in the bowl runs low, you can top up the dip with more. Per Serving 276kcals, 30g fat (5g saturated), 3.7g carbs, 0.1g sugars, 1.9g protein, 1.9g fibre, 0.194g sodium
2 Stir the breadcrumbs, thyme and parsley into the onion mixture. Season with salt and pepper, mixing to combine. Set aside to cool completely. Preheat the oven to 200˚C/180˚C fan/gas mark 6. 3 Place the pork skin-side up on a board and use the tip of a sharp knife to score the skin lightly at 5cm intervals, being careful not to cut into the meat. Turn the pork over and run a sharp knife between the loin and the streaky part to separate them, opening the meat out. Cut under the loin part for another 3cm or so, releasing it from the fat on the bottom. 4 Press the cooled stuffing into a large sausage shape and insert it into the opened-up area of the pork joint, pressing it in snugly. Close the opening and roll up the joint, tying with kitchen twine to secure. 5 Place the pork on a rack in a large roasting tin. Pat the skin dry with kitchen paper. Rub the olive oil into the skin and season generously. Cover with tin foil and roast for 20 minutes.
6 Reduce the heat to 180˚C/160˚C fan/gas mark 4 and roast the joint for another 15 minutes. 7 Remove the foil and cook for one hour and 15 minutes longer or until the pork is completely cooked throughout and the crackling is golden. 8 Transfer the pork to a plate, tent loosely with foil and allow to rest for 20 minutes. Remove the rack from the roasting tin. 9 Toss the apple slices in the cooking juices and fat left in the roasting tin and return the tin to the oven. Roast the apples for 15-20 minutes until tender, tossing once halfway through. 10 Cut the string off the rested pork and carve into thick slices. Arrange on a serving platter with the roasted apples. Per Serving 568kcals, 21g fat (9.6g saturated), 31.2g carbs, 13.6g sugars, 62.1g protein, 4.1g fibre, 0.340g sodium
g this includin If you’re e sure k a m et, on a buff baguettes e to provid ad so that re b d e c li or s ble an assem e. people c y lik e th if s he sandwic
Roast pork with thyme and onion stuffing and roasted apples Serves 8 For the stuffing: 100g butter 1 large onion, peeled and finely chopped 2 garlic cloves, peeled and crushed 150g breadcrumbs 1 tbsp thyme leaves 2 tsp fresh parsley, chopped Salt and black pepper For the pork: 1.8kg boneless pork loin, skin scored at 5cm intervals 1 tbsp olive oil 4 red apples, peeled, cored and sliced 1 Melt the butter in a large saucepan over a medium heat. Gently cook the onion and garlic for 3-4 minutes until softened but not browned, stirring occasionally. Remove from the heat.
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Easy Food 83
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Winter sprout, apple and bacon salad with honeymustard vinaigrette Serves 8 4 tbsp pine nuts 1 tbsp oil 4 streaky bacon rashers 1 small onion, sliced 1kg Brussels sprouts, shredded 150g kale, chopped 2 gala apple, cored and chopped For the vinaigrette: 2 tbsp olive oil 1 tbsp wholegrain mustard 1 tbsp apple cider vinegar ½ tsp honey Salt and black pepper
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1 Heat a dry pan over a medium heat and add the pine nuts. Toast for 2-3 minutes until lightly golden, shaking the pan often and being careful not to burn them as this can happen quite quickly. Transfer the nuts to a plate. 2 Heat the oil in the same pan over a medium heat and cook the rashers until crispy. Reserving the fat in the pan, transfer the rashers to a plate. Once cool, crumble the rashers into small pieces. 3 In the same pan over a mediumhigh heat, cook the onion in the reserved bacon fat until golden and slightly crispy. Set aside to cool. 4 Place the shredded Brussels sprouts and kale in a salad bowl and toss together. 5 Place all of the ingredients for the vinaigrette in a small jar. Close the lid and shake until combined. Pour most
of the dressing over the greens and toss to coat. 6 Add the crumbled bacon, apple and pine nuts and toss lightly. Top with the crispy onions, drizzle over the remaining dressing and serve. Per Serving 200 kcals, 11.6g fat (2.2g saturated), 19.2g carbs, 7.1g sugars, 8.6g protein, 5.8g fibre, 0.278g sodium
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JANUARY 2018
06/12/2017 12:06
cooking for fun New Year’s Eve
Individual potato gratins Makes 8 1kg floury potatoes, peeled and thinly sliced 600ml milk 600ml double cream Pinch of freshly ground nutmeg 2 tbsp fresh thyme leaves 4 garlic cloves, crushed Salt and black pepper 150g Cheddar or Gruyère, grated 50g Parmesan, grated
1 Preheat the oven to 200°C/180˚C fan/ gas mark 6. Rinse the potatoes under cool water to remove any excess starch. 2 Combine the milk, cream, nutmeg, thyme and garlic in a large pan over a medium-high heat. Add the potatoes, bring to a simmer and cook for 5-6 minutes. Remove from the heat, season and set aside. 3 Layer the potatoes into eight ramekins, trimming as needed and pressing them down to make them fit snugly. Pour the milk and cream mixture over each dish. 4 In a bowl, combine the two cheeses.
Sprinkle evenly over the top of each gratin, then place the ramekins on a baking tray. 5 Bake for 35-40 minutes until golden brown on top. Check if they’re ready by inserting the tip of a sharp knife — it should slide in easily. 6 Allow to stand for about 10 minutes before serving. Per Serving 446kcals, 32.6 fat (20.2g saturated), 27.3g carbs, 5g sugars, 13.2g protein, 2.4g fibre, 0.119g sodium
Top tip:
g buffetIf servin ke sure to a m style, t ests tha warn gu y a m s ekin the ram t. o h be
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Easy Food 85
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Black Forest meringue nests Makes 8 For the meringue nests: 4 large egg whites 50g dark chocolate 250g caster sugar ½ tbsp cornflour 2 tbsp cocoa powder, sifted For the filling: 350ml double cream 4 tbsp cocoa powder, sifted 2 tbsp icing sugar, sifted 50g cherry compote, conserve or jam To serve: Dark chocolate shavings
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1 Preheat the oven to 130°C/110°C fan/gas mark ½. Line a baking tray with greaseproof paper. 2 Place the egg whites into a large, spotlessly clean bowl. Whisk with an electric whisk on medium speed until frothy, and then increase the speed to high and whisk until the mixture holds stiff peaks. 3 Melt the chocolate in the microwave, stirring every 20 seconds, then set aside to cool. 4 Add the sugar to the egg whites and continue to whisk for five minutes longer until dissolved. 5 In a separate bowl, stir together the cornflour and cocoa powder. Fold into the egg mixture. 6 Use a piping bag to pipe the meringue into eight nests (first pipe a circular base for each, then pipe a rim around the perimeter). 7 Use a fork to swirl the slightly cooled melted chocolate into the piped meringue nests.
8 Bake the meringue nests in the preheated oven for 1 hour 30 minutes. Do not open the oven door to check on the nests. 9 Turn off the oven and leave the nests in the oven with the door closed for at least one hour longer. Remove the nests from the oven and leave to finish cooling on the baking tray. 10 For the filling, whip the double cream, cocoa powder and icing sugar in a large bowl until the mixture forms stiff peaks. 11 Spoon the chocolate cream into the centre of the meringue nests, making a little well in the centre. Fill each well with about one teaspoon of cherry compote, then sprinkle over some dark chocolate shavings. For an elegant presentation, stack two or more of the nests to serve. Per Serving 386 kcals, 21.5g fat (13.2g saturated), 48.7g carbs, 41.8g sugars, 3.9g protein, 2.2g fibre, 0.036g sodium
JANUARY 2018
06/12/2017 12:07
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Easy Food 101
06/10/2017 12:10 09:46 06/12/2017
Treat yourself
Curl up with a steaming bowl of French onion soup and feel the winter weather melt away
browned. Turn the heat down if they begin to burn or stick to the pan. 4 Add the flour to the onions and cook for one minute, stirring. 5 Add the hot stock and bring to a boil, using a wooden spoon to scrape any sticky bits from the bottom of the pan. Stir in the wine
French onion soup Serves 6-8 50g butter 1 tbsp olive oil 1.2kg yellow onions, sliced ½ tsp sugar Salt and black pepper 3 tbsp plain flour 2l hot beef stock 120ml white wine 1 tbsp fresh thyme leaves
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To serve: 6-8 baguette slices, toasted 250g Gruyère, grated 1 Heat the butter and olive oil in a large pan over a medium-low heat. Add the onions and stir to coat. Reduce the heat to low, cover the pan and cook for 15 minutes. 2 Stir in the sugar, one teaspoon of salt and plenty of black pepper. 3 Cook for 40 minutes, uncovered and
and thyme. Lower the heat and partially cover the pan. Cook gently over a low heat for at one hour or until slightly reduced. 6 Turn the grill on to a high heat and toast the slices of baguette on both sides. 7 Ladle the soup into heatproof bowls. Put a slice of toast on top of each bowl of soup and cover with the Gruyère. Place under the grill until the cheese is melted and bubbling. Per Serving 278kcals, 17.1g fat (9.4g saturated), 17.5g carbs, 6.9g sugars, 12.1g protein, 3.4g fibre, 0.306g sodium
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JANUARY 2018
06/12/2017 12:10
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07/12/2017 11:34
EAT Ireland Recipe Editor Jocelyn Doyle finds herself dabbling in non-dairy options (for once!)
I
t’s no secret that I’m obsessed with dairy, and Irish dairy in particular. This isn’t just some temporary, casual crush, but rather a lifelong love affair that has only deepened over time as I’ve discovered the (largely inferior, to my mind) dairy products of other countries. I begin every day with a bowl of plain natural yoghurt, rich in beneficial bacteria. I drink gallons of tea, every cup of which must include a splash of milk. Cheese is my favourite food and conversation topic. I spread butter as thick as my bread. I don’t remember my last dairy-less day. Taking all of this into consideration, you’ll realise how genuinely surprised I am to find myself writing a column about dairy-free ice cream and chocolate. Nobó is a family-run Irish brand, its name a play on the Irish word for cow, bó. Rachel and Brian Nolan became interested in healthy eating alternatives when living in New York in 2009, when they noticed that neither of them felt particularly well after eating ice cream. They loved the idea of using “nutrient-rich, whole food ingredients like avocados and coconut milk,” to replace the animal fats in ice cream. When the couple came home to Ireland, they began experimenting in their own kitchen with a borrowed ice cream machine, trying to create an alternative made from just a few pure ingredients. After two years of testing the ice cream around Dublin farmers’ markets, Nobó was finally launched into retail outlets at the start of 2014. The Nobó range is made from a unique blend of whole food ingredients including coconut milk and avocado, and sweetened with either honey
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or coconut sugar, depending on the flavour. It includes no gums or stabilisers, which is unusual in ice cream. As Rachel tells me, “Nobó is
flavour was judged to be one of the top 50 foods in the UK and Ireland at the Great Taste Awards, with our Irish Salted Caramel flavour also collecting
made from ingredients that everyone knows, with nothing strange hidden in it. We really liked the idea of creating creaminess with avocado as it’s such a nutritious way to do that; because it’s plant-based, it’s made of monounsaturated fats, which are much better for you. Our ice cream also doesn’t contain any refined sugar or dairy. A lot of our customers have mentioned that dairy doesn’t agree with them, or triggers sinus problems, so this is an alternative that many people can enjoy.” Brian and Rachel aren’t always dairy-free themselves but — having noticed that they feel better with more variety and less dairy in their diet — they focus on eating lots of vegetables, fruit and wholesome plant-based foods, without adhering to strict rules. This is a fitting match with Nobó’s main customer, who isn’t necessarily one who needs to cut out dairy due to allergies, but is instead that very modern consumer who actively chooses healthier alternatives and appreciates foods with high-quality, natural ingredients. “We are seeing huge interest from this health-conscious consumer who is simply looking for a treat made from real whole foods, not processed ingredients that they have never heard of. Because Nobó tastes just as good (and we’re often told better!) than dairy ice cream, many customers are buying it simply because they love how it tastes. In fact, our Fresh Lemon
three stars.” As a shopper who pays a lot of attention to ingredient lists myself, I know that a short ingredient list comprised of whole foods is infinitely more appealing than other non-dairy ice cream brands, which can list over 20 ingredients including several different types of sugars, gums and stabilisers. So — for a self-confessed dairy addict — what’s the verdict? I’ll admit I was skeptical as to whether this “frozen goodness” could stand up to real, good-quality ice creams. Luckily, that skepticism turned out to be wholly unnecessary. Nobó’s creamy mouthfeel is — honestly — so close to that of dairy ice cream that I’m doubtful whether I could tell the difference in a blind taste test. All of the flavours are delectable but, when it comes to choosing my favourite, I’m torn between the Salted Caramel — rich and luxurious — and the zingy Fresh Lemon. While it’s safe to say I won’t be tackling my dairy addiction any time soon, I can definitely see Nobó being my secret weapon in the future when entertaining those friends of mine who are vegan, lactose intolerant or gluten-free. My recipe for Nobó salted caramel affogato (right) is the ideal guiltfree dessert for the bleak month of January: low in fat and calories, made from whole foods, and wonderfully adult after the child-focused run-up to Christmas! This year, Brian and Rachel have
JANUARY 2018
06/12/2017 12:12
cooking for fun local food
added Nobó chocolates to their range, closely following the same ethos: creamy and indulgent, but lower in sugar than regular milk chocolate and made from just five ingredients: cocoa nibs, cocoa butter, coconut sugar, cashew nut butter and coconut. The chocolate is currently available in single-serving discs, but in 2018 the range will grow to include bars of different sizes. Nobó ice cream is available in stockists across Ireland as well as selected outlets in the UK, Spain and Singapore. They are planning to launch the range of chocolate outside of Ireland in 2018. For details on stockists or further information, visit www.nobo.ie.
Salted caramel Nobó affogato Serves 4 120ml boiling water 1 tbsp espresso powder 4 scoops of Nobó Salted Caramel Frozen Goodness vegan ice cream To serve: Nobó Salted Chocolate, chopped 1 Remove the ice cream from the freezer five minutes before serving. 2 Whisk the boiling water and espresso powder together in a measuring cup until the powder is completely dissolved (or use an espresso machine to make four shots of espresso). 3 Place one scoop of the Salted Caramel Frozen Goodness into each of four dessert bowls or glasses. 4 Pour two tablespoons (or 1 shot) of hot espresso over each. Sprinkle over some chopped Nobó Salted Chocolate and serve immediately. Per serving: 191kcals, 11.5g fat (9.5g saturated), 18.9g carbs, 18.4g sugars, 1.4g protein, 0g fibre, 0.4g sodium
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06/12/2017 12:12
Fake it ’TIL YOU BAKE IT Make the most of natural sweeteners and wholegrains in these delicious bakes
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JANUARY 2018
06/12/2017 15:28
cooking for fun healthier baking
Healthier chocolate chip cookies Makes 12 160g oats 120g wholemeal flour ½ tsp bicarbonate of soda ¼ tsp salt 60g butter, at room temperature 60ml vegetable oil 60g caster sugar 60g brown sugar 1 egg
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1 tsp vanilla extract 250g dark chocolate chips 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Add the oats to a food processor and blitz until finely ground. Add to a medium bowl with the flour, bicarbonate of soda and salt. 3 Beat the butter, oil and sugars in a large mixing bowl until light and fluffy. Add the egg and vanilla and beat again. 4 Gradually beat in the dry ingredients on a low speed until just combined. Stir in the chocolate chips.
5 Drop the dough by heaped teaspoonfuls, spaced well apart, onto two baking trays. 6 Bake the trays for 11-15 minutes, rotating the trays halfway through, until the cookies are golden brown and firm around the edges. 7 Leave to cool for a few minutes on the baking trays, then transfer to wire racks to cool completely. Per Serving 299kcals, 15.7g fat (7.2g saturated), 39g carbs, 21.2g sugars, 4.9g protein, 4.9g fibre, 0.139g sodium
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06/12/2017 15:29
Brown scones Makes 12 200g wholemeal flour 100g plain flour ½ tsp salt ½ tsp bicarbonate of soda 200ml buttermilk 2 tbsp sesame seeds
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1 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Mix the flours, salt and bicarbonate of soda in a large mixing bowl. 2 Make a well in the centre and add most of the buttermilk, reserving a few tablespoons for brushing over later. 3 Use your (clean!) hand to stir the dough in a circle motion, incorporating the buttermilk into the flour. The dough should be soft but not too sticky. 4 Turn the dough out onto a floured surface.
Gently flatten until it is about 5cm thick. Use a floured biscuit cutter to stamp out rounds, then place them on a baking tray. 5 Brush the tops of the scones with the reserved buttermilk and sprinkle over the sesame seeds. 6 Bake for 17-20 minutes until the scones are risen and browned. Per Serving 100 kcals, 1.4g fat (0.2g saturated), 17.9g carbs, 1.1g sugars, 3.8g protein, 1.9g fibre, 0.172g sodium
JANUARY 2018
06/12/2017 15:29
cooking for fun healthier baking
Guilt-free double-fudge peanut butter brownies Makes 12 30g oats 20g cocoa powder ¼ tsp bicarbonate of soda ¼ tsp baking powder ¼ tsp salt 120g natural creamy peanut butter 2 tbsp honey 2 tbsp brown sugar 1 tsp vanilla extract
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120g unsweetened apple sauce 1 egg 200g dark chocolate, chopped 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and line a 20cm square baking tin with parchment paper. 2 Blitz the oats in a food processor until they are finely ground. Add to a medium bowl with the cocoa powder, bicarbonate of soda, baking powder and salt. 3 Beat the peanut butter, honey, brown sugar and vanilla in a mixing bowl until smooth.
4 Beat in the apple sauce and the egg until just combined. 5 Stir the flour mixure into the wet ingredients until just incorporated. Fold in half of the chopped chocolate. 6 Spread the mixture into the tin. Sprinkle the remaining chocolate over the top and bake for 20-22 minutes until lightly puffy but still fudgy in the centre. Per Serving 187 kcals, 10.3g fat (4.6g saturated), 19.3g carbs, 14.6g sugars, 5.4g protein, 2.3g fibre, 0.137g sodium
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Lighter lemon drizzle cake Serves 8 175g self-raising flour 1½ tsp baking powder 50g ground almonds 50g polenta Zest of 2 lemons 140g caster sugar 2 eggs 75ml rapeseed oil, plus extra for greasing 220g natural yoghurt For the lemon syrup: 80g caster sugar Juice of 2 lemons 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Grease a standard 900g loaf tin with oil and line with parchment paper. 2 Combine flour, baking powder, ground almonds and polenta in a large mixing bowl. Stir in the lemon zest and sugar. 3 Lightly beat the eggs, oil and yoghurt in a
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small bowl. Pour this into the flour mixture and stir until just combined. 4 Spread into the tin and bake for 45-50 minutes until a skewer inserted into the centre comes out clean. Cover loosely with foil for the final 10 minutes if it starts to brown too quickly. 5 While the cake bakes, combine the caster sugar, lemon juice and 75ml of water in a saucepan over a medium heat. Cook, stirring regularly, for a few minutes until the sugar dissolves. Increase the heat and bring to a boil for 3-4 minutes until the mixture is thickened and syrupy. 6 Place a piece of parchement paper under a wire rack. Remove the cake from the oven and leave to cool for five minutes in the tin, then turn it out onto the wire rack. Use a skewer to poke holes all over the cake, then spoon the syrup over the cake and brush around the sides. Leave to set before slicing to serve. Per Serving 371 kcals, 16.6g fat (2.7g saturated), 54.2g carbs, 29.9g sugars, 5.1g protein, 1.6g fibre, 0.018g sodium
JANUARY 2018
06/12/2017 15:30
cooking for fun healthier baking
Better-for-you banana buns Makes 12 230g wholemeal flour 1½ tsp baking powder ½ tsp bicarbonate of soda ½ tsp salt 2 large ripe bananas 1 tbsp coconut oil, melted 2 tsp vanilla extract 50g honey 200ml unsweetened almond milk Icing sugar, to dust 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4 and line a 12-cup muffin tin with paper liners.
2 Whisk together the flour, baking powder, bicarbonate of soda and salt in a medium bowl. 3 In a separate bowl, mash the banana with the back of a fork. Whisk in the coconut oil, vanilla and honey. 4 Alternate stirring in the flour mixture with the almond milk until incorporated. 5 Divide the batter between the muffin cups and bake for 17-20 minutes or until a skewer inserted into the centre of one bun comes out clean. Leave to cool in the tin for a few minutes, then transfer to a wire rack to cool completely. 6 Dust with icing sugar to serve. Per Serving 115 kcals, 1.8g fat (1g saturated), 23.2g carbs, 7.9g sugars, 2.6g protein, 2.5g fibre, 0.113g sodium
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BAKING SUBSTITUTION GUIDE The recipe calls for:
Substitute with:
How much?
Works best in:
Butter/oil/margarine
Unsweetened Equal parts apple sauce with mashed banana, or Greek yoghurt with mashed avocado
Baking
Butter/oil/margarine
Extra-virgin olive oil/extra-virgin coconut oil
Half
Baking, grilling, frying, sautéing
Stevia
1 cup sugar = 2 tsp powdered stevia
Baking
Caster or Brown sugar
Pure maple syrup or honey
1 cup sugar = ½ to ¾ cup honey/syrup
Baking
Icing sugar
Stevia + arrowroot powder
Blend 1 tsp each of stevia and arrowroot powder
Baking, icing
White flour
Wholemeal pastry flour/almond flour/ ground oats/brown rice flour
Equal parts
Baking, cooking
White flour
Coconut flour
Equal parts; add an extra egg
Baking, cooking
Breadcrumbs
Almond flour/ rice crisps
Equal parts
Baking, breading
Eggs
Egg whites
1 egg = 2 whites
Cooking
Eggs
Chia seeds
1 egg = 1 tsp chia + 3 tsp water
Anything
Caster sugar
Buttermilk
Evaporated milk
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Milk, Greek yoghurt 250ml buttermilk = and lemon 180ml milk + 4 tsp yoghurt + ¼ tsp lemon
Baking
Unsweetened vanilla almond milk
Baking, cooking
Equal parts
JANUARY 2018
08/12/2017 12:02
kids' kitchen A GO-TO GUIDE FOR BUDDING YOUNG COOKS
100-104 IN THIS SECTION
WINTER EATS p100 This month's Home Ec expert gives us advice on how to stay warm and healthy this winter
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EASY JUNIORS p103
Dinner can be both easy and yummy with these simple kid-friendly meatballs
Easy Food 99
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WINTER EATS Marian Lynch of Skibbereen Community School, Co. Cork, tells us how to stay warm and healthy this winter
use of leftovers and are hands-down the most comforting dishes to dig into on cold winter nights. Boost their nutritional value by using lean cuts of meat, root vegetables, spices and hardy herbs such as rosemary, sage and thyme. GETTING YOUR FIVE-A-DAY While winter has a lot going for it, fresh produce is not top of that list, so some creativity and advanced planning are required. This is where the value of frozen fruit and vegetables comes into play — they are every bit as nutritious as the fresh varieties, store well in your freezer and eliminate food waste. Add some frozen fruit to your porridge in the mornings, or use frozen vegetables in your soups to increase the nutritional benefits of your meals including those all-
It’s that time of year again when the evenings are dark, the cold sets in and all you want to do is snuggle by the fire. The onset of the cold weather brings with it common winter ailments such as coughs and colds and — for some of us — weight gain. In winter, it can seem harder to stick to a healthy lifestyle: the temptations of comforting winter treats such as hot chocolate feel far more satisfying, the number of seasonal fruit and vegetables decreases and the weather can make getting out to the shops a lot less appealing. However, wet and windy weather provides the perfect opportunity for planning healthy, nutritious meals to boost your immune
system and better protect you. Should you fall ill, a nutritious diet can help speed up your recovery. Here are some food-focused tips to get you through the cold winter days. HEARTY STEWS AND COMFORTING CASSEROLES These are go-to winter foods as they are simple to prepare, easily portable for a gathering and will satisfy the hungriest crowd. They can also be made in advance (whether it be hours, days or weeks), save time on clean up, are an efficient
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important vitamins and minerals, which can help fight off pesky colds and flus. SHOP ONLINE Shopping for your groceries without having to step foot out into the bitter cold has never been easier, with so many ma jor retailers offering a quick and efficient online service at the click of a button. This allows you to take the time to go through special offers in detail, make informed choices on healthy products to buy rather than reaching for those comforting, high-calorie treats, and have all your purchases — no matter how big or small — delivered straight to your door, helping you save time and money.
JANUARY 2018
06/12/2017 12:15
kids’ kitchen home ec
QUICK AND EASY VEGETABLE SOUP Serves 6 Knob of butter 1 onion, chopped 2 potatoes, chopped 1 leek, sliced 2l vegetable stock 2 carrots, chopped 1 parsnip, chopped Bunch of celery, chopped Salt and black pepper
LAMB AND ROSEMARY CASSEROLE WITH PARMESAN DUMPLINGS Serves 8 2 tbsp olive oil 800g lean lamb leg, diced 2 onions, chopped 3 carrots, chopped 4 celery stalks, chopped 2 garlic cloves, crushed 35g plain flour 1 x 400g tin of chopped tomatoes 1l beef stock 2 tbsp Dijon mustard 2 tbsp Worcestershire sauce 3 tbsp fresh rosemary leaves, finely chopped 150g self-raising flour 2 tbsp Parmesan cheese, finely grated 1 tbsp butter 2 tsp fresh oregano 185ml buttermilk 1 Preheat the oven to 150°C/130°C fan/gas mark 2. Heat a splash of the oil in a large casserole dish over a medium-high heat. 2 Working in three batches, cook the lamb until browned on all sides, adding one teaspoon of oil for each batch. Transfer to a bowl. 3 Heat the remaining oil in the same pan. Cook the onions, carrots, celery
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and garlic for 4-5 minutes or until lightly golden. Add the plain flour and lamb and cook for 2-3 minutes, stirring. 4 Add the tomatoes, stock, mustard, Worcestershire sauce and one tablespoon of rosemary leaves. Bring to a simmer. 5 Cover and place in the oven for two hours or until the lamb is very tender and the sauce has thickened slightly. Turn the oven to 220°C/200°C fan/gas mark 7. 6 In a bowl, combine the selfraising flour and Parmesan. Using your fingertips, rub the butter into flour mixture until it resembles fine crumbs. Add the remaining rosemary and oregano and stir to combine. 7 Using a round-bladed knife, stir in the buttermilk until just combined. Drop 16 tablespoonsful of the dumpling mixture over the lamb casserole and return to the oven to bake, uncovered, for 15 minutes or until the dumplings are golden brown and cooked through.
1 Place the butter in a large pot over a medium heat. When melted and foamy, add the onion, potatoes and leek. Cook for two minutes, then cover and allow to sweat for 7-8 minutes. 2 Add the stock, carrots, parsnip and celery. Lower the heat and simmer for around 20 minutes or until the vegetables are tender. 3 Season with a little salt and pepper. Serve as a chunky vegetable broth or blitz with a hand blender to form a silky smooth soup. Per serving: 127kcals, 3.1g fat (1.5g saturated), 23g carbs, 5.7g sugars, 3.3g protein, 4.5g fibre, 1.168g sodium
Per serving: 380kcals, 13.6g fat (4.7g saturated), 28g carbs, 5.8g sugars, 35.3g protein, 3.2g fibre, 0.662g sodium
Easy Food 101
06/12/2017 12:15
* WIN WIN WIN
We know how busy life can be, and so do Flahavan’s! Busy mornings, combined with tired little heads and tight for time parents, require one thing — a healthy breakfast! So, to celebrate the launch of Flahavan's NEW Super Oats, we're excited to tell you that Flahavan's have teamed up with Dad, rugby star, and Ireland's Fittest Family coach, Donncha O'Callaghan!
POWE
How To Enter: All you have to do is tell us who is your child’s favourite Super Hero and why! Email your entry of no more than 250 words to [email protected] — and feel free to attach photos or videos! #SuperOats *T&C’s apply
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RED B Y
The energetic porridge people are giving you the chance to win a Super Oat Sports Day with Donncha O’Callaghan for your child’s school!
About Flahavan’s NEW Super Oats: The new super smooth, Super Oats are the perfect breakfast to kick-start the day. High in fibre, a source of protein and deliciously smooth and creamy, their oats have all the natural wholegrain goodness and slow release energy to keep even the busiest kids going all the way through to lunchtime. Super Oats are available in drum format in stores nationwide with a free scoop for easy measuring.
06/12/2017 14:16
kids’ kitchen easy juniors
Easy Food juniors
Dinner can be both easy and yummy with these meatballs
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Easy Food 103
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Easy meatballs
1
2
3
4
5
6
:-)
Easy Food juniors
ep! and ke Cut out
Serves 4-6
500g beef mince ½ a small onion, finely chopped 1 garlic clove, crushed 80g breadcrumbs 1 tbsp tomato purée 1 tbsp Worcestershire sauce 1 egg, beaten 1 tbsp olive oil 500g tomato passata 1 tbsp fresh basil, finely chopped To serve: Spaghetti Parmesan, grated 1 Wash and dry your hands. Get all of your ingredients ready and measure them out. 2 Put the mince in a large bowl and add the onion, garlic, breadcrumbs, tomato purée, Worcestershire sauce and beaten egg. Use your hands to mix until everything is just combined together. 3 Grab small amounts of the mixture and use your hands to gently roll them into small meatballs about the size of golf balls. 4 Pour the olive oil into a pan and put it over a high heat. Ask an adult to help you to cook the meatballs until they are brown on all sides. Set the meatballs aside on a plate. 5 Turn the heat under the pan down to medium. Add the tomato passata and basil and heat through. 6 Add the meatballs back to the pan and stir to coat them in the sauce. Put a lid on the pan and allow to cook for about 20 minutes, stirring occasionally. Serve with spaghetti and top with grated Parmesan. Per Serving 272kcals, 9.4g fat (2.7g saturated), 16g carbs, 2.3g sugars, 29.2g protein, 1.1g fibre, 0.194g sodium
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JANUARY 2018
06/12/2017 12:17
make it healthy! GIVE YOUR BODY THE LOVE IT DESERVES
106-117 IN THIS SECTION
SNACK HAPPY p106
These easy, good-for-you nibbles make no compromise on flavour
www.easyfood.ie
EF126_XX Intro Pages.indd 105
OH MY GOODNESS! p110 Blogger Aoife Howard escapes the January blues with this colourful, nourishing winter warmer
PREPPIN' LIKE A PRO p112
Dedicate a little time to meal prep on a Sunday and have healthy, filling lunches sorted for the week ahead
Easy Food 105
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SNACK
happy These good-for-you nibbles make no compromise on flavour
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JANUARY 2018
06/12/2017 14:49
make it healthy! snacks
Nut and date energy balls Makes about 12 110g pitted dates 100g cashews Pinch of sea salt 2 tbsp dark chocolate chips For serving: Desiccated coconut (optional) 1 Place the dates in a bowl, cover with warm water and allow to soak for 5-6 minutes. Drain well. 
 2 Combine the dates with the remaining ingredients in a food processor. Whizz until a soft dough forms, adding a splash of water (if needed) to combine. 3 Form the dough into bite-sized balls (or bars). Roll in coconut, if desired. Store in the fridge or freezer. Per ball: 80kcals, 4.2g fat (1g saturated), 10.4g carbs, 6.9g sugars, 1.6g protein, 1g fibre, 0.021g sodium
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Easy Food 107
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Vietnamese winter rolls Makes 12 For the dipping sauce: 1 spring onion, finely chopped 1 fresh red chilli, finely chopped 1 x 2cm piece of fresh ginger, peeled and grated Juice of 2 limes 4 tbsp sweet chilli sauce 2 tsp sesame oil 2 tsp low-sodium soy sauce For the winter rolls: 100g vermicelli rice noodles or glass noodles, snapped into 5cm lengths
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70g baby spinach, chopped 50g bean sprouts 1 carrot, peeled and grated 1 large pomegranate 2 tbsp fresh mint leaves, chopped 4 tbsp fresh coriander, chopped 1 tbsp sesame oil 12 rice paper spring roll wrappers 1 In a small bowl, combine the ingredients for the dipping sauce. Add one tablespoon of water and stir to combine well, then set aside until ready to serve. 2 Prepare the rice noodles according to the package instructions. Drain well, then set aside to cool. 3 In a bowl, combine the cooled noodles
with the spinach, bean sprouts, carrot, pomegranate seeds, mint and coriander. Drizzle over the sesame oil and toss to combine well into a filling for the rolls. 4 Dip one of the rice paper wrappers in a shallow bowl of warm water. Allow to soak for 10 seconds until soft. Pat dry on kitchen paper, then place flat on a work surface. Spoon one heaped tablespoon of the filling down the centre of the wrapper. 5 Roll up the wrapper like a burrito, tucking in the ends, then press down to seal. 6 Serve with the dipping sauce. Per serving: 150kcals, 2.9g fat (0.5g saturated), 26.7g carbs, 2.2g sugars, 4g protein, 1.3g fibre, 0.224g sodium
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JANUARY 2018
06/12/2017 14:49
make it healthy! snacks
tip:
Top ptian is an Egy of a h a k k Du ng ti is nt cons condime uts and n , s rb e of h mixture y used ll a is typic sh spices. It ad or fre with bre dd a t o as a dip n y les. Wh vegetab olive oil tra-virgin x e e ake a som m to kkah r to the du rudités o dip for c healthy ! s ip pitta ch
Seared eggs with homemade dukkah Makes 8
For the eggs: 2 tbsp olive oil 8 large eggs, hard-boiled
For the dukkah: 50g hazelnuts 50g almonds 4 tbsp coriander seeds 3 tbsp sesame seeds 2 tbsp cumin seeds 1 tbsp black peppercorns 1 tsp fennel seeds ½ tsp dried mint ½ tsp dried oregano 1 tsp salt
1 Heat a large frying pan over a medium heat. Add the hazelnuts, almonds and coriander seeds and toast for five minutes or until fragrant, shaking the pan often to avoid them burning. Remove from the pan and set aside. 2 Add the sesame seeds, cumin seeds, peppercorns, fennel seeds and dried herbs to the same pan and toast for another five minutes, shaking the pan often. Combine both batches in a food processor and whizz
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briefly to chop; don’t let it run for too long or it will become a paste. don’t want it to become a paste. 3 For the eggs, heat the olive oil in a pan over a medium heat. Slice each egg in half lengthwise and place cutside down in the pan. 4 Cook the eggs for 2-3 minutes until golden and crispy on the cut sides. Remove to a plate and sprinkle the seared sides of the eggs with the dukkah. Serve immediately. Per serving: 170kcals, 15g fat (2.1g saturated), 4.8g carbs, 0.8g sugars, 6.4g protein, 2.3g fibre, 0.33g sodium
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Easy Food 109
06/12/2017 14:50
Goodness! OH MY
Blogger Aoife Howard escapes the January blues with this colourful and nourishing winter warmer
O
nce the Christmas feasting is behind us, and the supermarket shelves once decked with festive offerings give way to a verdant assortment of all things leafy, it can be easy to feel at a loss in terms of what to eat. While I always feel a desire to eat more virtuously at this time of year, I am not yet ready to dive into light salads. For everything in life there is a time and place; for me, a chilly winter day is definitely not the time for a leafy salad or green juice. With all the talk of juice diets and detoxes, it can be easy to forget that January is still a time for warming and sustaining foods. My approach to January is to focus on nourishment rather than on adopting a punishing and unsustainable diet. Forget the January blues; rather, experiment with an array of colourful, nutrient-rich foods. This month offers a welcome opportunity to embrace a more balanced approach to eating and a return to lighter fare after all the rich offerings of the silly season. This warming and nourishing Jerk-style stew is both light and satisfying — the perfect food for this time of year. The spiced tomato base packs a fiery punch that adds a little warmth just when you need it most. Juicy chunks of sunny mango contrast with the heat of the spices and promise to lend a touch of the tropics to even the coldest
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of winter days. Fibre-rich kidney beans offset the velvety sweetness of the mango and transform this into a sustaining offering that promises to leave you feeling full and satisfied. This stew delivers maximum flavour for minimal effort and is ready in minutes. It can even be made in advance; simply follow the recipe as far as Step 5, then add the chopped mango, warm through and serve over rice with a sprinkle of freshly chopped coriander.
Aoife is a medical student and food blogger. She loves to create simple healthy recipes so that you can have your cake and eat it too! www.thegoodfoodgoddess.com
This warming jerkstyle stew is given a fruity twist thanks to the addition of sweet, juicy mango, which balances the spicy flavours perfectly. Serve with rice and lime wedges for a tropical Caribbean-style feast!
Jerk-style mango stew Serves 2-3 1 tsp olive oil 1 onion, chopped 1 garlic cloves, crushed 1 tsp ginger, peeled and grated 2 red peppers, deseeded and chopped 1 tsp chilli flakes 1 tsp ground coriander 1 tsp smoked paprika ¼ tsp cinnamon A pinch of cayenne pepper 1 x 400g tin of kidney beans 300g tomato passata 1 tsp maple syrup ½ mango, peeled and chopped into chunks (see our guide on p.121) To serve: Wholegrain rice Lime wedges Fresh coriander, chopped
1 Heat the oil in a pan over a medium-high heat. Sauté the onion and garlic for 5-7 minutes until golden. 2 Stir in the ginger, pepper and spices and cook for another 1-2 minutes. 3 Add the kidney beans, passata and maple syrup. Bring to a boil for 2-3 minutes, then reduce the heat and simmer for 15-17 minutes until the peppers are tender and the sauce has thickened. Add a splash of water to thin the stew, if needed. 4 Remove from the heat and gently stir in the mango. Season to taste and serve with wholegrain rice, lime wedges and a sprinkle of coriander.
Per Serving 563kcals, 4g fat (0.5g saturated), 103.8g carbs, 15g sugars, 32.9g protein, 22.9g fibre, 0.022g sodium
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JANUARY 2018
06/12/2017 12:19
make it healthy healthy stew
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Easy Food 111
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PREPPIN’
like a pro Dedicate a little time to meal prep on a Sunday and have healthy, filling lunches sorted for the week ahead
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JANUARY 2018
06/12/2017 15:21
make it healthy! meal prep
THE BUILDING BLOCKS Simple roast chicken Allow 1 x 1.4kg whole chicken to sit at room temperature for 30 minutes before roasting. Preheat the oven to 190˚C/170˚C fan/gas mark 5. Halve 1 lemon and 1 onion and push inside the cavity of the chicken. Rub olive oil over the skin and season inside and out. Place in a roasting tin and roast for 1 hour 20 minutes or until the chicken is completely cooked and the juices run clear when the thickest part of the thigh is pierced with a skewer. Transfer to a plate, tent loosely with foil and allow to rest until cool enough to carve. The perfect brown rice Bring 550ml water to a boil in a large saucepan over a high heat. Add 200g brown rice. Cover the pan and reduce the heat to a simmer. Simmer, covered, for 45 minutes. Turn off the heat and allow to sit for 15 minutes without removing the lid. Open the pot and fluff the rice with a fork.
1 lemon Handful of black olives Handful of sun-dried tomatoes Bag of baby spinach leaves 1 x 400g tin of mixed beans 1 x 120g tin of tuna
DAY 1: CORIANDER LIME CHICKEN WITH AVOCADO
STORECUPBOARD STAPLES:
In a jar, combine 1 tbsp extra-virgin olive oil, the juice of 1 lime, 1 deseeded and chopped red chilli, 2 tbsp chopped fresh coriander and some salt and pepper. Close the lid tightly and shake to combine. Place one-third of the brown rice in a lunchbox. Carve 1 breast from the roast chicken and shred the meat over the rice. Add one-third of the roasted broccoli and onion mixture and 1 small avocado. Pack the coriander and lime dressing for drizzling over just before eating.
Extra-virgin olive oil Salt and black pepper Chilli powder Ground cumin Wholegrain mustard Honey Tahini Dried oregano Garlic Sesame seeds
BUILDING BLOCKS: Chicken brown rice
+
+ broccoli
Roasted vegetables Preheat the oven to 220˚C/200˚C fan/gas mark 7. Dice 1 large sweet potato and place on one half of a baking tray. Chop 1 medium head of broccoli into florets and place on the opposite side of the tray. Peel 1 red onion, chop into chunks and scatter through the broccoli. Drizzle everything with olive oil, season with salt and pepper and toss to coat. Bake for 20-25 minutes or until just tender, stirring halfway through. Allow everything to cool, then place the sweet potato chunks in one container and the broccoli and onion in another. Mixed bean salad In a bowl, combine 1 x 400g tin of mixed beans, 3 crushed garlic cloves, ½ a finelychopped red onion and 200g halved cherry tomatoes. Toss to combine together, then store in the fridge. The combinations below will use up all of the rice, vegetables and bean salad. You’ll need the items on the shopping list, as well as the recommended pantry staples.
ON THE SHOPPING LIST: 1 small avocado 1 red chilli 1 block of Feta 1 pack fresh coriander 2 limes
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DAY 2: ITALIAN CHICKEN AND RICE BUILDING BLOCKS: Chicken
+ brown rice + broccoli
In a jar, combine 1 tbsp extra-virgin olive oil, the juice of ½ a lemon, 1 tsp honey, a pinch of dried oregano and some salt and black pepper. Close the lid tightly and shake to combine. Place one-third of the brown rice in a lunchbox. Carve 1 leg and thigh from the roast chicken and add to the lunchbox along with one-third of the broccoli and onion mixture. Add 8-10 sun-dried tomatoes, 40g crumbled Feta and 8-10 pitted black olives. Pack the lemon dressing for drizzling over just before eating.
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JANUARY 2018
06/12/2017 15:22
make it healthy! meal prep
DAY 3: TUNA AND BEAN SALAD BUILDING BLOCKS: Bean salad In a jar, combine 2 tbsp extra-virgin olive oil, 1 tbsp apple cider vinegar, ½ tsp wholegrain mustard, 1 tsp honey and some salt and black pepper. Close the lid tightly and shake to combine. Pack one half of the bean salad into a lunchbox. Flake 1 x 120g tin of tuna in sunflower oil over the bean salad. Add a layer of baby spinach leaves on top. Pack the honey mustard dressing for drizzling over just before eating, then toss to combine.
Easy Food 115
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06/12/2017 15:22
DAY 4: MEXICAN CHICKEN AND SWEET POTATOES BUILDING BLOCKS: Chicken
+ sweet potatoes + bean salad
In a jar, combine 1 tbsp extra-virgin olive oil, the juice of 1 lime, ½ tsp ground cumin, a pinch of chilli powder, 2 tbsp chopped fresh coriander and some salt and pepper. Close the lid tightly and shake to combine. In a lunchbox, combine half of the bean salad with half of the roasted sweet potato. Carve the second breast from the chicken and slice. Crumble over 40g Feta and add a layer of baby spinach leaves over the top. Pack the Mexican dressing for drizzling over just before eating, then toss to combine.
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JANUARY 2018
06/12/2017 15:22
make it healthy! meal prep
DAY 5: LEMON AND SESAME SALAD WITH CHICKEN WINGS BUILDING BLOCKS: Sweet potatoes
+ broccoli + brown rice
In a jar, combine 1 tbsp extra-virgin olive oil, 1 crushed garlic clove, the juice of ½ a lemon, 2 tbsp tahini, a pinch of cayenne pepper and some salt and pepper. Close the lid tightly and shake to combine. In a lunchbox, layer up the remaining brown rice, sweet potatoes and broccoli and onion mixture. Sprinkle over 1 tbsp sesame seeds and crumble over 40g Feta. Add a layer of baby spinach leaves over the top. Pack the two wings from the roast chicken and the chicken leg. Pack the tahini lemon dressing for drizzling over just before eating, then toss to combine.
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Easy Food 117
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06/12/2017 12:20
All the know-how you need to develop your cooking skills and become an expert in the kitchen
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Easy Food 119
07/12/2017 11:45
Pack that protein meat-free! CUTTING DOWN ON MEAT IN THE NEW YEAR? HERE ARE THE TOP 10 VEGETABLE-BASED SOURCES OF PROTEIN OUT THERE
SEITAN
75G PROTEIN PER 100G Also known as wheat gluten, seitan is a whopping 75% protein, meaning that 100g of it provides more than your daily requirement. Obviously, don’t eat this if you need to be on a gluten-free diet as it’s the exact stuff you need to avoi! Otherwise, seitan makes a great replacement for chicken or turkey.
inflammatory effect. You may have to go to a health food store or order online in order to find them, but you can add them to soups, salads, smoothies, and more thanks to their small size and nutty flavour.
TEMPEH
19G PROTEIN PER 100G
BLACK BEANS 21G PROTEIN PER 100G
LENTILS
26G PROTEIN PER 100G In addition to their high protein content, lentils pack a ton of fibre. They’re also rich in iron, magnesium and potassium, low in fat and sodium and cholesterol-free.
Black beans are recommended for those with diabetes as they maintain healthy blood sugar levels. They are digested gradually, helping you feel fuller for longer. They also help the digestive tract because of their high protein and fibre content.
PEANUT BUTTER 25G PROTEIN PER 100G
Peanut butter is one quarter protein, just like chicken fillets! It’s also high in potassium and fibre, and contains magnesium, potassium and Vitamin B6. If you’re trying to lose weight, don’t overdo it, as peanut butter is high in fat.
HEMP SEEDS
23G PROTEIN PER 100G The protein in hemp seeds is easily digested, and they have a bonus anti-
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protein-rich, they also help bring down cholesterol levels, and provide magnesium and selenium. The easiest way to eat sunflower seeds is on a salad, as they add a nutty flavour without being overpowering.
ALMONDS
21G PROTEIN PER 100G Almonds contain a decent amount of protein for a nut, and their portable nature makes them a great bring-anywhere snack. They also provide fibre, calcium, iron, potassium and magnesium.
SUNFLOWER SEEDS 21G PROTEIN PER 100G
Sunflower seeds are emerging as a superfood for all of the benefits they provide. In addition to being
Unless you’re a vegetarian or a vegan, tempeh has probably not been on your radar yet! But this is a popular choice as a meat replacement if you are looking to cut down on cholesterol and sodium. Tempeh is made from fermented soy, and provides healthy heart benefits thanks to the fermentation process.
QUINOA
14G PROTEIN PER 100G Quinoa is both gluten-free and contains a substantial amount of protein, including all of the essential amino acids the body needs, making it a fantastic all-rounder. It’s also full of fibre and low on the glycaemic index, and helps to lower cholesterol, blood pressure and blood sugar levels.
EGGS
13G PROTEIN PER 100G
Our favourite healthy “fast food,” a portion of two large eggs will provide 13 grams of protein in addition to a wide range of other nutrients. Flip to p.48 to learn how to cook them to perfection.
JANUARY 2018
06/12/2017 13:52
HOW TO‌
prep a mango Step 1
Stand the mango on your cutting board stem-end down and hold it in place. Place your knife about half a centimetre from the widest centre line and cut down through the mango. Flip the mango and repeat on the other side. The resulting ovals of mango flesh are known as the "cheeks." What's left in the middle is mostly the mango seed.
Step 2
Cut parallel slices into the mango flesh, being careful not to cut through the skin. Turn the mango cheek and cut another set of parallel slices to make a checkerboard pattern.
Step 3
Turn the scored mango cheek inside out by pushing the skin up from underneath.
Step 4
Scrape the mango off of the skin with a knife or spoon.
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Easy Easy Food Food 123 121
06/12/2017 13:53
FERMENTED FOODS
Pickling or fermenting things is going to remain popular, but we’re seeing the rise of Asian influences other than kimchi: things like pickled tea leaves and pickled bean salads could be popping up on menus.
FLORAL FLAVOURS
This coming year, we’re gong to see flowers such as lavender, rose, elderflower and hibiscus showing up in everything from coffee to granola to marshmallows. The floral notes of Earl Grey tea will see it making a comeback in desserts.
MIDDLE EASTERN FOOD
Prepare your tastebuds for Middle Eastern madness in 2018, moving far beyond hummus, pittas and falafels. Persian, Israeli, Moroccan, Syrian and Lebanese influences will bring harissa, cardamom and za’atar to the Irish table, and dishes such as shakshuka will start popping up on more menus.
WHAT’S new IN 2018
ROOT-TO-STEM COOKING
Don’t throw those broccoli stems and carrot tops in the bin! Chefs will be getting creative with root-to-stem cooking and cutting back on food waste in the process. A growing group of food manufacturers are answering the call by using parts of plants or animals that were once considered rubbish — think carrot top pesto.
We take a look at the hottest food trends heading your way in the New Year
TRANSPARENCY
It’s no secret that the modern customer cares about transparency, and we are demanding more information than ever about where our food comes from, the conditions in which it was raised or farmed and how it came to our shopping trolleys.
HEALTHY OPTIONS
MUSHROOMS
Fungi are making their escape from the produce aisle with “functional” varietals and making appearances in beverages like coffees and teas as a wellness ingredient. Expect to see them in non-food items such as soaps too.
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Modern healthy recipes are about adding more food, rather than the elimination tactics that people have used in the past. Consumers are looking to food for solutions, i.e. you can eat this to accomplish this. Whether that solution is a health boost or clear skin or better sleep, we’re going to see food filling the role of a well-being medium.
VEGGIE MEAT
At one time, plant-based proteins were just for vegans and vegetarians. As more people gravitate toward plant-based diets, however, the tech industry is finding new ways to make meatless products that taste just like the real thing. Expect more foods like the widely buzzed-about “bleeding” vegetarian burgers. Innovations include sushi that uses tomato instead of tuna, and dairy-free desserts with a creamy texture achieved through scientific manipulation of nuts.
JANUARY 2018
06/12/2017 13:52
SUGAR SUBSTITUTES
Sugar is inarguably one of the bad guys of the food world right now. Consumers will continue to look to alternative sweeteners for lower glycaemic impact and fewer calories as well as sustainable footprints. New sugar substitutes such as date syrup will continue to appear on supermarket shelves.
PUFFED, AIRY SNACKS
New ways of processing and combining ingredients means that snacks are now coming in puffed, popped and dried forms, with new alternatives to potato-based crisps expected to appear on the market.
SPARKLING WATER
Flavoured sparkling water will increase in popularity as a low-calorie alternative to fizzy drinks.
KITCHEN HACK Using an egg or two to make one of our egg-cellent recipes, p.48? Here are three eggy kitchen tips:
When hard-boiling eggs,
add
½ tsp bicarbonate of soda to the water to make peeling them easier.
Use a plastic water bottle
to separate yolks from whites easily. Crack an egg onto a saucer. Squeeze the bottle slightly, then hold it over the yolk and release the pressure to suck up the yolk. Squeeze it back out into your
GOOD TRADITIONAL BREAD
mixing bowl.
If a piece of shell falls into your egg, the easiest way to retrieve
Non-coeliac eaters are beginning to make a return to traditional breads. Bakers are using local grains, milling the day before baking, and incorporating long proofing times, re-inventing what good bread means.
it is by using a bigger piece of eggshell.
TACOS
Tacos are undergoing a makeover as they take new shapes and adopt new flavour profiles. Chefs are pushing the boundaries of what defines a taco, experimenting with new ideas to replace the tortilla with other foods such as seaweed.
POWDERS
The likes of matcha, maca root, cacao and ground turmeric are cropping up in everything from nutrition bars to soups to baked goods, and this will continue in 2018.
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CRACKED PEPPER Cracked pepper is the new sea salt, but — similiar to how almost all salt comes from the sea — adding that extra adjective, “cracked,” makes it sound more appealing and artisanal. You’ll be seeing cracked pepper crisps, cracked pepper flatbreads and other similar products.
Easy Food 123
06/12/2017 13:52
Tips FROM THE
TEST K TCHEN Food Stylist Shannon Peare delves into sugar substitutes when baking
sugar, the use of coconut sugar can result in a speckled appearance and your bake may appear more porous. If the recipe uses melted butter, milk, oil, yoghurt or other liquids, allow the coconut sugar to dissolve
For more of Shannon’s creations, follow Petite Poire Petite Poire Cakes @petite_poire_cakes
for about five minutes first before blending. This will result in a smoother texture. STEVIA
Aw sugar.....nah honey honey! I am guilty of having a sweet tooth
and am a self-proclaimed sugar addict. There are many reasons to use sugar substitutes, whether you’re looking to avoid the dreaded sugar crash, make healthier alternatives of your favourite baked goods or even to explore new flavours. Unfortunately, sugars can’t simply be replaced in equal measures with alternative sweeteners; baking is a science and the balance of ingredients is essential. While sugar adds sweetness to bakes, this is not its only purpose. In baking, sugar... • Retains moisture and extends the shelf life of the finished product. • Tenderises the texture of a cake. • Promotes the growth of yeast in breads, helping them to rise. • Is used as a raising agent when beaten with eggs or fat. • Caramelises breads, cakes and other bakes, giving them a golden colour. While sugar plays many important roles, there are some alternatives that are well worth exploring. HONEY HONEY The bees have literally worked their butts off to make this delicious, naturally sweet liquid. Honey is made from flower nectar combined with an enzyme secreted by bees; it is then concentrated by reducing the moisture in the honeycomb. Honey works well in dense bakes such as quick breads, moist cakes or ice creams. Honey is made of about 20% water, so you will need to reduce the amount of liquid required in the recipe by about 2-4 tablespoons. The use of honey in cakes that require creaming (the beating of butter and
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EF126_124-125_Shannon.indd 124
sugar together) will not work; when
Stevia is a sweet, natural plant extract from
beaten with butter, sugar cuts through
the leaves on the stevia plant. Stevia can be
the fat, creating air pockets that expand
purchased in crystallised, powdered or liquid
when heated. Honey cannot create these
form. It is much sweeter than sugar so a
air pockets, which results in a denser
little goes a long way, and it also contains no
finished texture. Melted honey makes a
calories...WINNING! Stevia works well in fruit
lovely glaze for cakes, giving them shine
desserts, ice creams or jams. Because it is
and flavour.
sweeter, it is not a direct substitute for sugar; two tablespoons of stevia powder is the
MAPLE MADNESS
same as one cup (roughly 200g) of sugar. The
Maple syrup is an unrefined natural
liquid and powdered forms are the best to
sweetener made from the sap of a maple
use in baked goods. It is important to know
tree and is high in antioxidants. It has
that stevia does not caramelise as well as
similar properties to honey in baking as
some of the other substitutes.
it will not work in recipes that require creaming. It is best used for caramels,
GETTING FRUITY
ice creams, puddings and icings. Mixing
Fruit is packed with natural sugars and will
avocado, cocoa powder and maple syrup
add sweetness and flavour. Using puréed
makes a delicious mousse-like icing for
fruits, mashed bananas or fruit juice is a
cakes. Maple syrup is sweeter than sugar,
wholesome way to add sweetness and
so less is required in a recipe. The use
texture to your bake. The added fruit should
of maple syrup will give a sweet caramel
complement the other ingredients in the
flavour to the bake and makes a nice glaze
bake, such as adding pineapple or orange
for bakes. If you wish to replace honey in
juice to a carrot cake. Dried fruit is also a
a recipe for maple syrup, it is a simple 1:1
great way to add some bite to any bake. The
swap. Bear in mind, though, that maple
use of a fruit purée or juice will make a wet
syrup can sometimes be more expensive
batter, so it would not be a 1:1 replacement
than honey.
for sugar. Working with fruit is trial and error; sometimes more fat, flour or eggs are
LOCO FOR COCONUT SUGAR
required to get the consistency right.
Coconut sugar is a natural sugar obtained by heating the sap of the coconut
A top tip would be to invest in a simple set
flower until most of the liquid has been
of measuring cups, as these make it easier
evaporated. Coconut sugar has a low
to convert weights in many recipes (check
glycaemic range, meaning you will not
out our sugar substitutions table on p.125
have a sugar spike and fall. It does not
as a guide). Measuring cups can be found in
have a coconut flavour and is very similar
kitchen supply shops or some supermarkets
to brown sugar, making it quite versatile.
and they cost very little. There are many
Coconut sugar can be a 1:1 substitute for
other sugar alternatives such as molasses,
white or brown sugar in recipes, however
agave or brown rice syrup that can be found
it is slightly more coarse. It is best used
in health food shops and although I'm still a
in biscuits or in recipes that use chocolate
devotee to sugar in baking, I was impressed
or warm spices. When using a recipe
by some of these alternatives and their
that requires creaming the butter and
natural sweetness. JANUARY 2018
06/12/2017 13:54
Banana, walnut, sultana and orange cake Serves 12-14 4 bananas, mashed 100g unsalted butter, melted 1½ tbsp milk 3 eggs 2 tsp vanilla 210g self-raising flour 3 tsp cinnamon 2 tsp baking powder 50g sultanas 50g walnuts
To make the icing: 6 tbsp maple syrup 40g walnuts
pipe some swirls on the top.
1 Preheat the oven to 180˚C/160˚C fan/gas
use to decorate the top of the cake.
mark 4. Line two 15cm round baking tins with parchment paper.
3 Fold in the flour, cinnamon and baking powder. Mix in the sultanas and walnuts. 4 Divide the batter between the tins and bake for 50-60 minutes. Insert a skewer into the
Per Serving 295cals, 19.2g (10.5g saturated), 25.9g carbs, 8.6g sugars, 6.4g protein, 1.8g fibre, 0.144g sodium
SUGAR SUBSTITUTIONS For 1 cup of sugar Honey
finger into the top of the sponge — if it bounces
oven temp by 25 degrees Maple Syrup
maple syrup and orange zest.
½ to ¾ cup; reduce liquid by 3 tbsp and reduce
back, it's done. Leave to cool slightly in the tins. 5 For the icing, mix together the cream cheese,
½ to ¾ cup; reduce liquid by 2-4 tbsp and reduce
sponge to check if it is baked; the banana can
with the icing. To decorate, use a star nozzle to
EF126_124-125_Shannon.indd 125
over the walnuts until coated. Leave to set, then
milk, eggs and vanilla until smooth.
6 Slice the sponges in half and layer the cake
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syrup in a small pot until thickened, then spoon
2 In a bowl, whisk the mashed bananas, butter,
make it seem like its fully cooked. Push your To make the icing: 400g cream cheese, at room temperature 4 tbsp maple syrup Zest of 1 orange
7 To make the candied walnuts, boil the maple
oven temp by 25 degrees Stevia
2 tsp (powdered)
Coconut sugar
1 cup
Fruit purée
1 cup
Easy Food 125
06/12/2017 13:54
Banana, walnut, sultana and orange cake Serves 12-14 4 bananas, mashed 100g unsalted butter, melted 1½ tbsp milk 3 eggs 2 tsp vanilla 210g self-raising flour 3 tsp cinnamon 2 tsp baking powder 50g sultanas 50g walnuts
To make the icing: 6 tbsp maple syrup 40g walnuts
pipe some swirls on the top.
1 Preheat the oven to 180˚C/160˚C fan/gas
use to decorate the top of the cake.
mark 4. Line two 15cm round baking tins with parchment paper.
3 Fold in the flour, cinnamon and baking powder. Mix in the sultanas and walnuts. 4 Divide the batter between the tins and bake for 50-60 minutes. Insert a skewer into the
Per Serving 295cals, 19.2g (10.5g saturated), 25.9g carbs, 8.6g sugars, 6.4g protein, 1.8g fibre, 0.144g sodium
SUGAR SUBSTITUTIONS For 1 cup of sugar Honey
finger into the top of the sponge — if it bounces
oven temp by 25 degrees Maple Syrup
maple syrup and orange zest.
½ to ¾ cup; reduce liquid by 3 tbsp and reduce
back, it's done. Leave to cool slightly in the tins. 5 For the icing, mix together the cream cheese,
½ to ¾ cup; reduce liquid by 2-4 tbsp and reduce
sponge to check if it is baked; the banana can
with the icing. To decorate, use a star nozzle to
EF126_124-125_Shannon.indd 125
over the walnuts until coated. Leave to set, then
milk, eggs and vanilla until smooth.
6 Slice the sponges in half and layer the cake
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syrup in a small pot until thickened, then spoon
2 In a bowl, whisk the mashed bananas, butter,
make it seem like its fully cooked. Push your To make the icing: 400g cream cheese, at room temperature 4 tbsp maple syrup Zest of 1 orange
7 To make the candied walnuts, boil the maple
oven temp by 25 degrees Stevia
2 tsp (powdered)
Coconut sugar
1 cup
Fruit purée
1 cup
Easy Food 125
06/12/2017 13:54
KITCHEN know-how
Dishwasher DO'S AND DON’TS
Scrape and rinse your dishes before putting them in the dishwasher — it will reduce the amount of food particles stuck to your dishes after a cycle. Use the correct cycle — it’s very tempting to save time and money and run your dishwasher on the quick cycle but, for best cleaning results, choose the longer wash for a very full load or for particularly dirty dishes.
Keep your dishwasher in check — follow the simple guide on p.127 to keep your dishwasher spick and span and in good working order.
Use dishwasher salt and keep it topped up. Dishwasher salt helps to soften your water and reduce limescale build-up, which is particularly important if you live in a hard water area.
Don't overcrowd your dishwasher — chances are, things won’t be fully clean and you’ll end up washing them again by hand.
Check that your plastic items are dishwasher safe. If they are safe, make sure to place them in the top of the dishwasher away from the heating element. Wash your pots and pans in the dishwasher. Stainless steel is perfectly fine in the dishwasher, but aluminium items may discolour so, if you’d like to avoid this, wash them by hand.
Run the hot water before turning on the dishwasher — it will mean that the water is hot from the first cycle.
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Don't use regular salt instead of dishwasher salt — it’s not the same thing and may contain additives that will increase water hardness. If it’s very fine, it may also clog your machine. Don't wash crystal glassware in the dishwasher unless it carries a specific dishwasher-safe label. Don't wash antique crockery, or crockery with over-glaze decoration in the dishwasher. Don't mix steel and silver cutlery in the dishwasher together. The dishwashing detergent causes a reaction between the two, leaving specks on each. Don't wash cast iron, bone or wooden handled items in the dishwasher.
JANUARY 2018
06/12/2017 13:55
KITCHEN SKILLS
Cleaning your dishwasher
SANITARY SEALS: EMPTY THE FILTER: Cleaning out your filter should be done once a week to prevent build-up. The filter is usually found at the bottom of your machine and is filled with the bits of food that get left behind. Usually it is removable, so you can empty the solids into the bin and rinse it out under the tap. If it’s not removable, use a towel or small spoon to scoop out the build-up. Be careful in case there are any shards of glass or sharp chips from broken glassware or crockery.
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EF126_126-127_Dishwasher.indd 127
The seal around the dishwasher door is a haven for mould build-up. Once a month, it’s a good idea to use a damp cloth to clean around the rubber seal. Not only will this keep your dishwasher more hygienic, but it will also remove any dirt that could prevent a proper seal forming, leading to leaks.
VINEGAR TO THE RESCUE: Every six months, put 200ml vinegar in the bottom of the dishwasher and run it on an empty and hot cycle. This will keep your dishwasher smelling fresh and keep it clean by removing food residue from inside.
Easy Food 127
06/12/2017 13:55
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06/12/2017 13:56
IN THE NEXT ISSUE...
Indulge in comforting favourites with the February issue of Easy Food!
Special feature
Recipes & tips from Avoca At Avoca, they do things the old-fashioned way: top-quality ingredients make the base of all their delectable culinary creations. Starting out as a small tea station selling home baking in a corner of one of the Avoca handweaver shops, the Avoca food experience has grown to include cafés, food stores and restaurants. We’re including some of the best-loved Avoca recipes in the February issue — you won’t want to miss this!
ON SALETH
7 ! JANUARY 2
INSIDE...
> Chocolate desserts r every taste > Indulgent treats fo t chicken > Clever uses for roas e’s Day menu > Complete Valentin > One-tray suppers r kids > Healthy baking fo > All about pastry assics > Vegan twists on cl le > Tasty ideas with ka
EF126_129_In the next issue.indd 129
06/12/2017 13:57
ARE YOU SEAR-IOUS? Learning to sear meat correctly can add new levels of flavour to finished dishes
1 Choose a large, heavy-based pan: cast-iron or stainless steel work best. 2 Whether your meat is one large joint or cut into cubes, pat it dry with kitchen paper. Season with salt and pepper immediately before cooking. 3 Set the pan over a medium-high to high heat. Coat with enough cooking oil to form a film over the bottom of the pan and heat until it shimmers. 4 Gently place the meat in the pan. The meat should sizzle on contact and become stuck to the bottom of the pan. If you are cooking pieces of meat, arrange them in a single layer with at least 1cm in between them; work in batches if necessary to avoid crowding the pan. 5 For the first two minutes, allow the meat to cook without moving it. Once the first side has seared, it will release easily from the pan. When it does, flip the meat over and brown on the other side. The seared surface should be a caramelised dark brown colour. 6 If the bottom of the pan begins to look dry or you smell burning, lower the heat and add a little more oil to the pan.
 7 Do not move the meat until it releases easily from the second side. For smaller pieces, transfer to a clean plate and continue searing the remaining meat in batches. Deglaze the pan between batches, adding more oil as necessary. 8 Once you have finished searing, transfer all the meat to a plate and add 250ml wine or stock. It should bubble and boil immediately. Scrape the bottom of the pan to release any bits. 9 If you're making a stew or braise, add this liquid to the pot. For steaks or other quick-cooking meat dish, this liquid can be reduced further to make a pan sauce.
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JANUARY 2018
07/12/2017 11:36
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