Limes & Lycopene

Quicklinks

kathryn — Fri, 12 Mar 2010 06:29:07 GMT

I’m back after a really fun, productive and food obsessed few days in Melbourne, working with Lucy on Autumn. You’ll see some of the results come through on our Flickr group. In the meantime, here, as usual, are the Friday Quicklinks:

Baked butterbeans: I’ve been reading a lot of Nigel Slater recently and his mustard obsession is rubbing off on me. Which means I got a tad over excited about Wendy from A Wee Bit of Cooking’s Baked butterbeans with honey and mustard. It’s such a simple idea, and looks very, very good.
Being upsold at the deli: Piece from The Guardian asking what you do when shop assistants cut bigger pieces of cheese / meat / fish than you’ve asked for. Would you just take the piece offered?
Using kale: I also spotted a simple recipe on the Bastyr Centre’s website for Sake-braised kale. There’s ginger and garlic in there too.
Eggplant: I was all set to put in a link for 80 Breakfasts lovely autumnal, Spanish inspired beef stew. But then I saw the Eggplant with sumac and garlic yoghurt dip, so I’m going to include that as well.
Leeks with greens: I am a bit of a greens fiend. Which means I couldn’t go past River Cottage’s Leeks with greens. There’s a bit of butter in there, but otherwise it’s all Greenery.

Quicklinks

kathryn — Sat, 06 Mar 2010 01:00:00 GMT

Iran’s minestrone: I haven’t made this soup yet, but boy it looks good. It’s Yotam Ottolenghi’s chickpea and noodle soup. He describes it as the “Iranian answer to minestrone”.
Why do you cook? There’s an interesting series of posts on Cooking with Amy about why people cook. I particularly like Andrea Nguyen’s list.
Salad dressings: This morning Zoe from Progressive Dinner Party via Twitter (@crazybrave) pointed me to this post on vegetable salad dressings. It includes a creamy beetroot dressing, which is wonderfully pink.
Sweet potato balls: These are covered in chocolate, so they’re in the treat category, but I do like Anh’s recipe for chocolate covered sweet potato balls.
Frittatas: Martha Rose Shulman has been writing about baked frittatas this week. There are about four recipes, but I particularly like the look of the green peppers and yoghurt version.
Snacking: Dietician Leslie Beck has a useful piece in the Globe and Mail about snacking. I think snacks are one of the keys to healthy eating. As Leslie says “if you choose wisely, the right snacks can improve your diet”. Her piece contains some good, sensible, general advice.

I’m off to Melbourne tomorrow, to work with Lucy on the Autumn edition of An Honest Kitchen. So I’ll be back blogging, end of next week.

In general, if you want to see what’s going on with An Honest Kitchen, we have a Flickr group where we’re posting a selection of photos as we work through Autumn. Plus you can post your photos of food from the eMagazine.

How to use up a vegetable box

kathryn — Tue, 02 Mar 2010 09:00:00 GMT

Just recently I’ve started subscribing to a weekly fruit and vegetable box. It’s a CSA scheme, where you don’t get any choice. Instead, each Monday a box of in-season fruit and vegetables, grown within 5 hours of Sydney, is delivered.

I’m loving it. The produce is fresh, each week I’m getting something new and there have even been some surprises in the box – produce I’ve never tasted.

But making the best use of a vegetable box, is a challenge which requires a slightly different approach to meal planning. Rather than starting from a recipe and then compiling a shopping list, it’s the produce which directs your cooking.

The danger is you can end up either wasting fruit and vegetables or buying a lot of extra produce to supplement your box. Thinking about this, over the last few weeks, here’s how I approach getting the most out of my fruit and vegetable delivery.

1. Use the greens first

Some vegetables are long lasters. While others wilt and start looking tired within only a couple of days. Therefore it’s important to take care with the order in which you use the vegetables. My basic rule of thumb is:

Use the greenery first. Spinach, watercress, mixed salad leaves, Asian greens, fresh herbs, anything with a soft green leaf will start to look quite sorry after a couple of days. So use these up first.
Potatoes, sweet potato, pumpkin, onions, garlic, leeks, even beetroot and sometimes carrots will all survive a week. Some will be good for longer than that. So I plan to use these vegetables at the end of the week.
Use your judgement with the rest. The longevity of everything else lies somewhere between these two extremes. Use your own judgement about the produce you have. If something is starting to lose it’s freshness then use it up.
The same is true for fruit. At the moment I’m making sure I use the ripe stonefruit first, while I’m leaving apples until later in the week.
There’s a useful chart at the end of this post showing the fastest to slowest spoilers.

2. Talk to other people

I know a number of people who are also getting fruit and vegetable boxes. Talking to them about how they use the produce and what they’ve been cooking, has been immensely useful.

I’ve also had some useful recipe suggestions from people on Twitter. It was through a discussion about kale that @cheapdatesydney pointed me to this mashed potato with kale and olive oil recipe. While @crazybrave suggested I used my Chinese broccoli in a caramelised tofu recipe.

Find other people who are also subscribing to a vegie box and learn from them.

3. Google is your friend

I’ve also been making wide use of Google. A search engine can help you find background information and recipes for a particular food item. For example, this week’s delivery included water spinach, which I’ve never eaten before. Google led me to this recipe for water spinach with ginger.

A search engine can also help you find ways of using up large amounts of one food, or produce which is going bad. In the first week I ended up with some over-ripe stonefruit. Rather than throwing it out, I Googled “how to use over-ripe fruit” and came up with this recipe for oven poaching with cinnamon.

4. Be flexible

One of the dangers with getting a vegie box is you can end up buying a whole lot of other ingredients, to make up specific recipes and meals. Which of course means your weekly grocery bill rises. To prevent this I find it helps to be flexible with your cooking. I try to take the attitude of making do with what I have, rather than buying a whole lot of new ingredients.

An example – the original caramelised tofu recipe I listed above is made with Brussels sprouts. I made mine with Chinese broccoli and it worked just fine.

5. Roast, soup or stew the leftovers

At the end of the week there’s usually something leftover – a bit of pumpkin, a few leaves, some extra fruit. If that’s the case then I’ll try to cook it up in some way. Over the last few weeks I’ve:

Roasted the last bits of pumpkin, with spices and then used this as a spread on toast and to make a risotto.
Blitzed half a bunch of leftover basil with pine nuts and olive oil to make a dairy-free pesto – which I’ve used on toast, in pasta and as part of a filling for jacket potatoes.
Used leftover apples in a crumble.
Made the remnants of watercress into a soup and put this in the freezer.

I’m loving my weekly fruit and vegetable box and the way it’s making me think more deeply about what I’m eating and cooking. It feels like a surprise present and opening the box and rifleing through is becoming a weekly pleasure. Plus I’m eating produce grown within a five hour radius of where I live – the Australian version of “local”.

What are your tips for using up a vegie box?

I'm on the Two Fit Chicks podcast! Plus other news

kathryn — Tue, 23 Feb 2010 01:05:40 GMT

Last week I recorded a Q & A session with Shauna and Carla from Two Fit Chicks and a Microphone. The podcast is now available online and it’s all about Food Glorious Food.

We talk about Vitamin D, the importance of eating a variety of foods, grapeseed oil, whey powder and a whole lot of other things. For details about how to download see the Two Fit Chicks website.

An Honest Kitchen on Flickr and Twitter

Lucy and I have set up a Flickr group for An Honest Kitchen.

We’ll be uploading photos as we work on the next edition. But also invite you to post photos of the recipes you’ve cooked from An Honest Kitchen. We’d love to see what you’re making. Plus you can chat about the recipes and ask us any questions you want.

An Honest Kitchen also has a Twitter account: @AnHonestKitchen with updates on the next issue.

Spring / Summer bumper edition special offer ending soon

We are currently selling the Spring and Summer editions of An Honest Kitchen together, as one combined package. But this special offer only lasts until the end of February. Buying the combined edition costs A$24.95, which is a saving of A$14.95.

To find out more information, download the free extracts, or purchase a copy click here.

Quicklinks

kathryn — Thu, 18 Feb 2010 01:00:00 GMT

Five ingredients: Jules from Stonesoup has started a new weekly series of recipes which can be prepared in under 10 minutess and use no more than five ingredients. She kicks-off with a a lovely zucchini pasta recipe.
Saturated fats: There has been a lot of talk about saturated fats in the last week, following the release of a new study by the American Journal of Clinical Nutrition. Here’s Leslie Becks summary and thoughts on the research.
Kashmiri paneer: What a cracking recipe from Mallika at Quick Indian Cooking: kashmiri paneer. It has paneer, tomatoes, yoghurt, lots of spices and some almonds. Delicious.
Simple stews: Times Online have a great series on cooking shortcuts. They cover ingredients and basic processes. Good examples are these two on stews and red cabbage.
Lovely mashed potatoes: It was Cheap Date Sydney who directed me to this recipe from 101 Cookbooks: mashed potatoes with olive oil and kale. I’ve posted before about how I make a healthier mash but I haven’t thought to stir green vegies through. Am loving the look of Heidi’s recipe.

Indian-style Scrambled Eggs

kathryn — Tue, 16 Feb 2010 01:09:59 GMT

This is my current favourite breakfast – Indian-style scrambled eggs on toast. It’s something I’ve gradually adapted from a Madhur Jaffrey recipe. Step-by-step making it a little easier and a little more suited to my tastes.

If I get up early to exercise, this is what I have when I get back. It fills me up, keeps me going until lunch-time, while also providing lots of good, dense nutrition.

The original recipe has a few more processes and ingredients, so I’ve simplified the method. It also doesn’t have quite enough vegetable for me, so I’ve added more tomato and the handful of greenery. Fresh herbs like basil and parsley are particularly good in here. Spinach and other leafy greens also work, so I just use what I have in the fridge.

I’ve had this for breakfast so many times that I’ve stared pre-mixing the spices. I mix equal quantities of turmeric, chilli powder, cumin and garam masala in a jar. I then use about half a teaspoon of this spice mix in the eggs, rather than worrying about individual packets and pinches.

While I’ve been having this for breakfast it would also make a good lunch and easy late night supper.

Indian-style Scrambled Eggs (for one)

2 teaspoons olive oil
1/4 onion, finely chopped
2 eggs
Pinch of turmeric
Pinch of chilli powder
Pinch of ground cumin
Pinch of garam masala
1cm piece of fresh ginger, slightly finely chopped
1 medium tomato, or 5 cherry tomatoes, roughly chopped
Large handful of greenery, washed & very roughly torn

Cook the onion: Put a non-stick frying pan over a medium-high heat. Add the olive oil and when this is hot, but not smoking, add the onion. Stir and fry until the onion is lightly browned at the edges. This will take between 3 and 7 minutes, depending on how finely you’ve chopped the onions.

Mix together the eggs and spices: While the onions are cooking break the eggs into a bowl. Add the spices and season with salt and pepper. Whisk together until just combined.

Add the ginger, tomato, eggs & greenery: Add the ginger and tomato to the onion. Stir and cook for a few seconds. Turn the heat down to medium-low and add the eggs. Stir the eggs gently, until they form thick, soft curds. Just before they set add in the greenery and stir through so it just wilts. Serve immediately on a slice of wholegrain toast.

What’s your current favourite breakfast?

Quicklinks

kathryn — Thu, 11 Feb 2010 22:09:31 GMT

Recipe formulas: Piece from Michelle of Find Your Balance on recipe formulas. It’s about taking the structure of a recipe and then changing it to suit what you have in the fridge and pantry. I find this a useful way of approaching meals in my house.
Food labels: An article from the NY Times on how the US is encouraging food manufacturers to include nutritional information for real serving sizes on their packets. Discusses some of the problems with the current system.
Cookies: It was Deborah on Twitter (@ddot_) who reminded me about these cookies from Heidi of 101 Cookbooks. I made a batch this week, with a few substitutions. You can see the details here. They’re tasty and great for a snack on a busy day.
Recipes using beans and lentils: I’m new to the blog How to Shuck an Oyster but Charlotte has some lovely recipes, including a couple of simple ones with legumes. Firstly there’s this white bean with anchovies and fresh herbs and then there’s also a beautiful lentil tabbouleh
Just eat food: Here’s Marion Nestle’s answer to conflicting nutrition studies – just eat food.

How to get more vegetables into your meals (2)

kathryn — Wed, 10 Feb 2010 05:41:23 GMT

In January I started a series on the ingredients I use regularly. I wrote about Flavour Boosters and two of my favourite Easy Vegetables. Today I’m continuing the Easy Vegetables theme.

I’m a big fan of fresh vegetables. The range, the smell and taste, the possibilities that are opened up when you have fresh produce, are all characteristics that give me pleasure and excitement.

Despite this I don’t eat fresh all the time. Sometimes I don’t have time or energy for all the chopping involved. At other times, it’s been too long between shopping trips and we’re running low on the fresh stuff. In these instances I fall back on frozen and tinned vegetables. Which means two ingredients which feature heavily in my cooking are tinned tomatoes and tinned legumes.

Tinned tomatoes

Not only are they a fabulous source of lycopene, tinned tomatoes are one of the easiest ways to add a vegetable serve or two to the meals you are cooking.

How I use tinned tomatoes

I’m not a fan of the taste of raw tinned tomatoes, so I always add them during the cooking, usually near the beginning. I use them in soups, dishes I’m cooking on the stovetop, as well as things destined for the oven.
For an easy one-pot sauce I saute some onion in a wide based frying pan. Add in garlic, herbs and/or spices and then a tin of tomatoes. Turn the heat up to medium-high and let the tomatoes cook vigorously for 6 – 7 minutes, stirring occasionally. The high temperature ensures the tomatoes reduce down and quickly form a sauce.
This tomato sauce can be tossed through pasta. You could also add pieces of browned meat at the beginning of the cooking, or some tinned legumes, and I regularly stir through spinach and/or peas.
If I’m making a soup, especially if it’s something with robust flavours, I’ll usually add at least one tin of tomatoes, to up the vegetable quota.

Tinned legumes

Legumes are one of those food groups which people often overlook. They have a reputation of being bland and / or tricky to use, but I love beans, chickpeas, lentils and so on. They are high in protein, fibre, low GI carbohydrates, while also being stacked full of wonderful health-enhancing antioxidants.

While I often have tubs of cooked-from-dried beans and lentils in the freezer, I also always have tins of legumes in the pantry. To use you just open the tin and drain off the liquid. Sometimes I give them a quick rinse, but not always and I don’t think it makes a lot of difference.

How I use tinned legumes

Tinned legumes require no cooking, so if my dinner is looking low in vegetables, I’ll add some chickpeas or lentils, to boost that up.
I add tinned legumes to salads to make them more interesting and varied.
I use tinned legumes to make a meal more filling, as I’ve done with this Lentil and Haloumi Salad
Sometimes I add tinned legumes instead of cooking a separate pot of rice, or other grain, as their low GI carbohydrates bulk up the meal and fill me up.
I use chickpeas in the wonderful, filling and hot soup lablabi

Two recipes using Easy Vegetables

There are two great examples of how I use tinned tomatoes, tinned legumes and the other Easy Vegetables in the Winter and Spring free extracts of An Honest Kitchen.

The Winter extract includes a recipe for Chickpea and Spinach Soup – click here to download.
In the Spring edition there’s a recipe for Gingery Beef with Spinach. There are also instructions for making a vegetarian version of this with paneer, instead of the beef. Click here to download the free extract.

Both of these are quick to make, plus they taste great. They show two different ways of using the Easy Vegetables I’ve discussed, as both recipes include tinned tomatoes, tinned legumes, as well as fresh spinach and fresh herbs.

How do you use tinned tomatoes & legumes?

Quicklinks

kathryn — Thu, 04 Feb 2010 21:27:15 GMT

Wonderful stuffed capsicums: I made this recipe twice last week, both times for picnics. It’s Ganga from A Life (Time) of Cooking’s adaptation of a Nigel Slater recipe for capsicums stuffed with tomatoes. It’s good. I mean really, really, really good.
Becoming a Selectarian: Great piece from the Redefining Diets blog on avoiding those calls from the kitchen cupboard of chocolate/chips/biscuits saying “eat me”.
Noodles with walnuts: A gorgeous looking recipe from Ottolenghi for Udon Noodles with Miso and Walnuts. To me it’s a slighty unusual combination, but I’m intrigued and it looks delish.
Should you sear a steak? Piece from The Guardian on whether searing a steak locks in the juices.
Cabbage on toast: It may not sound like the most glamorous of meals, but I reckon this recipe for cabbage and bitter leaves on garlic toast is great. A combination of greens gently cooked in red wine and then served on garlic-rubbed toast. What’s not to like?
Drinking alcohol: The Times has a good Q & A on alcohol – Two glasses a night? What’s the problem? It covers the nitty gritty about safe drinking levels and whether there’s anything you can do to offset your alcohol intake.
Mindful eating: This article is one of the best pieces I’ve read on mindful eating. It’s from Brigham & Women’s Hospital in the US and covers the basics, along with a great exercise to get you started.
Simple breakfast: Have to say I’m quite enamoured of this breakfast idea from Fuss Free Flavours. It’s a banana and peanut butter breakfast wrap. Particularly like the addition of pepitas.

Renovating your recipes to reduce the fat

kathryn — Tue, 02 Feb 2010 02:22:19 GMT

There’s a piece in this week’s GI News on ways to reduce the fat in your meals. It’s written by dietician Kaye Foster-Powell, who says:

Fat provides more calories per gram (9 cals or 37 kJ) than protein or carbs (4 cals per gram each), which is why fat is a good place to start when giving your recipes a healthy makeover. It’s not just the quantity you have to think about, it’s the quality – the type of fat can make a big difference to your health and waistline.

The tips are based around three themes:

Replacing high fat and saturate-ridden ingredients with others which are lower in total fat and / or include better fats
Reducing the overall amount of fat you use in meals
Cutting out some ingredients entirely from what you are making

There are some useful ideas in each section.

What do I do?

I regularly substitute ricotta and natural yoghurt for cream. Blended together they have a similar texture to thickened cream and this mixture has a fifth of the saturated fat and less than half the kilojoules of normal cream. Plus I like the slight tang you get from the yoghurt.
I do like using a bit of olive oil when sauteing onions and garlic, but I’ve found that most of the time, a mere tablespoon is enough. And I measure this, because it’s easy to be heavy-handed.
If something is topped with cheese I use less. I agree with the suggestion in the article that usually half the amount of cheese will do. Mix this with some rolled oats and dried herbs and you’ll still have a lovely, tasty and crunchy topping on your food.
When roasting vegetables in the oven, I don’t just drizzle the oil over. Instead I put the vegetables in a bowl, measure out the olive oil and pour this over. I then toss the vegetables, to make sure they’re coated in the oil. Doing this does create an extra bit of washing up, but it means you use a lot less oil.
I love a bit of butter every now and then, but it’s a treat rather than an every day food. I’m much more likely to use a scraping of ricotta, tahini, hummous or avocado on bread.
I’ve been experimenting with not using butter when cooking with filo. A bit of soft-flavoured olive oil, some water and honey works well. If you have the Spring edition of An Honest Kitchen you’ll see this mixture in use in the Fruit and Pistachio Stacks.

I’m not obsessive about any of this, but I do think it’s worthwhile adjusting and tweaking what you are doing to make your every day food better.

Limes & Lycopene

Quicklinks

Quicklinks

How to use up a vegetable box

1. Use the greens first

2. Talk to other people

3. Google is your friend

4. Be flexible

5. Roast, soup or stew the leftovers

What are your tips for using up a vegie box?

I'm on the Two Fit Chicks podcast! Plus other news

An Honest Kitchen on Flickr and Twitter

Spring / Summer bumper edition special offer ending soon

Quicklinks

Indian-style Scrambled Eggs

Indian-style Scrambled Eggs (for one)

What’s your current favourite breakfast?

Quicklinks

How to get more vegetables into your meals (2)

Tinned tomatoes

Tinned legumes

Two recipes using Easy Vegetables

How do you use tinned tomatoes & legumes?

Quicklinks

Renovating your recipes to reduce the fat

What do I do?

How do you reduce the fat in your meals?