PAW's Recipe of the Month January 2015 - Bean Stew

Finding economical, nutritionally beneficial and healthy foods to put onto the table for hungry family members can often be trying. The tried and tested, quick fix popular meals are often so appealing. We all know the ones I refer to.

We are continually pressured to add fresh fruit and vegetables to our diets and maybe exploring some typically recognised vegetarian dishes may be a source of further adventure. There are huge benefits of Pulses which is the collective name for Beans of which there are a huge variety and constitute the staple foods for many countries around the World. The most cost effective way of buying them is dried. (Be sure to read the cooking instructions carefully) More readily available is a large collection of ready cooked cans and tetra packs ready to fill the store cupboard for impromptu use.

Firstly I’ll give you a basic Bean Stew Recipe

Bean Stew

Olive Oil

5 Celery Sticks, roughly diced

3 medium Carrots, roughly diced

3 Medium Onions peeled and roughly chopped

2 Garlic Cloves, crushed

1 x 400g can Chopped Tomatoes

1x small can Tomato Puree

About 700ml Vegetable Stock, hot

1 x400g can Borlotti beans, drained and rinsed

1x 400g can Cannellini beans, drained and rinsed

Small handful Dried Mixed Herbs

Salt & Pepper

METHOD

Heat the oil in a large casserole or saucepan over a medium heat. Add the Celery, Onion and Carrots and cook, stirring, for 7-8 minutes. Stir in the garlic.

Tip in the tomatoes and the Puree, add the dried mixed herbs and season well. Add the stock, bring to the boil, then simmer fairly rapidly for 30-35 minutes, stirring occasionally or until the vegetables are just tender and the liquid has reduced and thickened.

Stir in the beans (add a dash of hot water, if necessary) and continue to cook and serve.

Open up your mind:

1.    Use different Beans

2.    Add sliced Chorizo

3.    Add Crispy Diced Bacon

4.    Add some Minced Beef

5.    Add a Chilli Con Carne Spice Packet

6.    Add chopped up left over Sunday Luncheon Roasted Meat

7.    Add chopped Chicken Meat (Breast or Thighs)

8.    Use Curry Powder instead of Mixed Herbs

9.    Add cooked cubed Potatoes

10. Top with Herb Dumplings

You could cook this in your slow cooker. Maybe double the ingredients and make a batch and freeze in blocks for future uses. Serve with warm Crusty Bread – Rice – Pasta – Jacket Potato. .......................Have Fun !!   

PAW's Recipe of the Month November 2014 - Gratin of tomatoes and Aubergines

I discuss with interest now at gatherings the tenacity of how our food shopping has changed. Loyalty to a specific store doesn't seem to be quite so strong. Some have embraced online shopping and have it delivered. Many now seem happy to choose from a variety of stores choosing ‘best bargains’. Another trend that has been noted is that ‘the BIG Shop’ doesn't happen quite so much and I do think this can be a good development. Certainly in Thailand shopping is done for the family meal of the day and leftovers consumed before the next meal is catered for. This can be cost effective and reduces waste. Filling the fridge for ‘just in case’ and then throwing things out is certainly not cost effective especially if you are trying to be budget conscious and reduce over eating.

Conjuring up a meal with what is in the fridge and store cupboards can also be an adventure in culinary dexterity.

For my part I am often intrigued by the price of Aubergines at the supermarket anything from 50p to 75p each where only the other day I saw three good sized ones in my local ethnic store for £1.00. Large bunches of herbs £1.00 against a sachet for £1.50. So I do recommend that you spy carefully the unit price and packaging of your shopping list for better awareness. The variety of Stores now offering good quality and good prices are certainly worth an adventure. Watch for the seasonal specials that will be coming in soon. Last year I got Legs of Lamb from Iceland for £10.00. Sides of Salmon Fillets for £8.99 a Kilo. These are certainly worth finding a place in the deep freeze. I also plan and buy as much as possible for the Christmas holiday period now so there is no last minute panic buying or maybe that’s too much planning for you to consider.

On another note the midweek supper can often pose a problem for inspiration or finding something that is vegetable based instead of the traditional meat and two veg. Vegetable Bakes can often prove an answer but what else besides Potatoes and Pasta.

A Gratin of Tomatoes and Aubergines – 4- 6

2 Medium Sized Aubergines – Sliced

400g Ripe Tomatoes – Sliced

40g Grated Parmesan           

Olive Oil – Salt & Pepper

Warm up the grill and place the Aubergine slices on a tray and brush lightly with Oil. Grill till golden – turnover and repeat on the other side.

Mix the Aubergine Slices and Tomato Slices in a bowl and Season

Tip into an oven proof dish – top with the Parmesan and bake in a warmed oven (200C/400F/Gas 6) for about 20mins until the cheese is golden and serve.

You could also add some sliced Chorizo or other cooked meats or vegetables according to availability and preference.

PAW's Recipe of the Month July 2014 - Butternut Squash

Continuing the theme I started last month I thought we’d take a look at Butternut Squash this month.

Butternut squash compose of many vital poly-phenolic anti-oxidants and vitamins. As in other Cucurbitaceae members, butternut too has very low calories; 100g provides just 45 calories. It contains no saturated fats or cholesterol; however, is a rich source of dietary fibre and phyto-nutrients. Squash is one of the common vegetables that often recommended by dieticians in the cholesterol controlling and weight-reduction programs.

It has more vitamin A than that of in pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the Cucurbitaceae family with the highest levels of vitamin-A, constituting about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for optimum eye-sight. Research studies suggest that natural foods rich in vitamin A help the body protected against lung and oral cavity cancers.

Squash is also very versatile and has many uses. Either as Soup, added to  stews and casseroles or used as a vegetable, steamed or roasted. No need to peel either if roasting. Add it to a risotto or to pasta.

Try this: Cut up and take out the seeds. Cut into cubes and sprinkle with Olive Oil and and Fresh Rosemary Sprigs then Roast (like Roast Potatoes) When cooked and golden remove from oven cool a little and crumble Feta Cheese over and serve. A lovely accompaniment to BBQ’d Foods or serve cooled with Salads.

Mashed Squash and Turkey Mince.(Serves 4)

500g Minced Turkey

1 large Onion – chopped

1 Clove of garlic – chopped

Punnet of Chestnut Mushrooms – sliced

A little Flour for thickening

1 tsp Dried Thyme

Glass of Red Wine

Splash of Worcester Sauce

S & P

1 Squash – peeled, seeded and chopped into cubes

Zest of an Orange

S & P

1.    Make the Mince Sauce as you would for Cottage Pie – put into an oven proof dish and cool.

2.    Steam the Squash till tender then mash with the Orange Zest and a knob of Butter and Season.

3.    Top the Mince with the mashed Squash and bake till golden brown and serve.

PAW's Recipe of the Month June 2014 - The Wonders of The Tomato

It occurred to me with all the controversy on the media front just how confusing the messages are about what you should eat and not eat and the quantities. In this light I thought I would start to do a series on notes on specific foods and their possible uses.

So the start the ball rolling here are some notes about the TOMATO.

Tomato, a nutritious fruit commonly used as a vegetable, is another wonderful gift of Mayans. The humble vegetable has grabbed the attention of millions of health seekers for its incredible phyto-chemical properties. Interestingly, it has more health-benefiting properties than that in an apple. Tomatoes are one of the low-calorie vegetables containing just 18 calories per 100 g. They are also very low in any fat contents and have zero cholesterol levels. Nonetheless, they are excellent sources of antioxidants, dietary fibre, minerals, and vitamins. Because of their all-round qualities, dieticians and nutritionists often recommend them to be included in cholesterol controlling and weight reduction programs. The antioxidants present in tomatoes are scientifically found to be protective of cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumours. Health Benefits of Tomatoes can be read all over the Internet. Of course the nutrition and health benefit will depend on whether eaten raw or cooked the options are endless and whilst often used as a vegetable it is actually a fruit.

Whilst for speed it can be beneficial to buy a Tomato Sauce I do prefer to make my own and usually use the microwave. I sweat 4 chopped Onions and add 2 x 14oz cans of Chopped Tomatoes, a splash of Red Wine and Seasoning. (If you want to use fresh Tomatoes then you will need about 2lbs skinned, seeded and chopped).

There are a host of ingredients that can be added to enhance the flavour – Crushed Garlic, Herbs like Marjoram, Oregano, Basil, and Fresh Chilli. You may add Ketchup or Tomato Paste or Passatta to enrich oh and a little sugar is useful to counter the acidity. Once you have decided on your preference a host of meals come to mind.

1. By reducing the sauce you can spread it on Pizza bases.
2. Add to fried Minced Beef to make a Bolognese Sauce,
3. To fried minced Lamb layer in a dish with cooked Aubergine Slices and top with White Sauce for a Moussaka.
4. To cubed Lamb rolled in flour, fried to seal, add chopped Green Sweet Peppers, some Paprika, Marjoram and your Sauce – braise in the oven for about 1½ hours for a Goulash.
5. Add to Meatballs (bought or home-made) serve with Rice or Pasta
6. To your Sauce add sautéed sliced Mushrooms, Fresh Tarragon and White Wine and a large spoon of the Sunday Roast Gravy - to make a Chasseur Sauce to go with Steak.
7. Serve with breaded Escalope’s of Chicken, Turkey, Veal or Pork.
8. Add to Cubed Beef floured, fried to seal. Add a few cloves, a little Cinnamon, some Red Wine, chopped Carrots and braise for about 2 hours to make a Greek Stifado.
9. Serve with Baked or pan-fried Fish
10. Add it to a collation of Beans and cooked gently for a Bean Stew. Add spices or herbs according to taste.
11. Add Courgettes, Aubergines and Peppers, Garlic for a Ratatouille.       

So there you have just a few ideas to start you off. Store your Sauce in the fridge or freeze in batches for future uses. 

   

PAW's Recipe of the Month May 2014 - Salads

Whilst the weather is turning and we start to think of Al Fresco dining once more. Some have tried the BBQ but it hasn’t quite been warm enough just yet. My gardening instincts remind me that it is of course possible to have a frost up until the end of May so be warned. The ground is not quite warm enough yet and any sunny days with open blue skies end with the heat of the day being sucked out into the atmosphere and the cold air from the ground with it. This can result in the lower branches and leaves of newly growing plants suffering from what we call an aerial frost.

So whilst it might still be a little chilly there is no cause to be complacent. Scrubbing up the BBQ and pulling out the garden furniture and cleaning ready for summer can certainly be tackled. On the culinary front we can start to collate old and trusted recipes and marinades and seek out some new ideas too to tickle family and friends palates. I thought some of Salads this month to start things off so below are a few ideas.

 Bean, Pea and Hazelnut Salad

250g French Beans (blanched)

250g Garden Peas (blanched)

100g Hazelnust roughly chopped

1 Orange zested & juiced

1 Garlic Clove Crushed

Small bunch of Chives

Olive Oil               

Mix it all together

Griddled Courgette, Tomato and Bean Salad

Canellini Beans – a tin – washed and drained

Cherry tomatoes halved

Courgette strips – Char grilled

Dressing made from – Fresh Basil- Crushed Garlic and Olive Oil – whizz up in the food processor

 

Fennel, Black olive and Orange

2 Fennels Heads – shredded

3 Oranges – segmented and save the juice

Black Olives

Watercress

Dressing : Olive Oil, Lemon Juice & Crushed Garlic

Flageolets, Onion, Palm Hearts and Tuna

1 tin of Flageolets – washed and drained

2 tins of Tuna

1 Tin of Palm Hearts

2 Onions finely chopped

Dress with a good vinaigrette

Garnish with Cherry Tomato halves and chopped parsley

PAW's Recipe of the Month April 2014 -Chocolate Pecan Pie

The clocks now changed and for me it marks the beginning of the sunshine season though it hasn't quite got here yet. Next we have Easter. The name Easter comes from the name of an ancient Greek Goddess of Spring, Eostre. Eostre, it was believed returned to the Earth after a long, cold winter and with her, brought along the light and warmth of Spring. Ancient Greeks celebrated the return of Eostre and spring with pagan festivals. As with many pagan festivals, the date coincided with the equinox on the 21st of March every year. It was important to keep Eostre happy in order to ensure she would return year after year. Therefore the Greeks threw an extravagant feast and celebration. The Christian influence of the festival followed and for many is what we are familiar with.

We all have our own associations of this time of the year whether it is Easter Eggs, new births – rabbits - chickens – daffodils – tulips – chocolate an endless list of items that make us feel alive and revitalised after the darkness of the winter months. The Thai Festival of Songkran (Thai New Year) or Water Festival. A time of washing away the old to make way for the new is also at this time of the year.

So perhaps a chance to recharge the batteries and attempt some new adventures, find a hobby, look for some new pursuits or try a new recipe and add to your repertoire. How about finding some new ingredients and giving them a try or find another way of doing a favourite recipe with a twist.

Chocolate Pecan Pie – Indulgence ......

160g Butter

300g Chocolate Biscuits - crushed

170g Bitter Chocolate

160g Golden Syrup

10fl.oz D. Cream

Pinch of Nutmeg & Cinnamon

2 Large eggs - mixed

200g Pecans

1.     Oven 190C/375F/Gas5
2.     Melt 100g Butter add Crushed Biscuits. Press into a loose bottomed tin to make a tart case. Place on a baking sheet and bake for 10 mins.
3.     Melt the remaining Butter, Chocolate and Syrup – cool about 5  mins then add the Cream, Eggs and Spices. Add half of Pecans (Chopped)
4.     Pour into tart case top with remaining nuts and bake for 45 mins – 1 hour until set.
5.     Cool.
6.     If refrigerated remove 10 minutes before serving.

PAW's Recipe of the Month March 2014 -Lemon Layer Pudding

For those with the enthusiasm to entertain I will continue to emphasise the importance of planning. However there is always the great challenge of the ‘impromptu’ Unexpected guests appearing or neighbours in distress in need of some comfort and often reconciled with some food. On these occasions the deep freeze is not always the answer apart from foods that are recommended to be cooked from frozen. So we have the ‘store cupboard and fridge to turn to. Reprocessing leftovers or using items that are part of the weekly shopping not yet used. Speed of course is the essence as spending two – three hours cooking is not really practical.

On these occasions good foundations are Potatoes, Rice or Pasta and then build. Some chopped onions sweated in the microwave then add a tin of tomatoes and some mixed herbs. Add a little ketchup or other seasoning of your choice to enhance and continue to cook for up to 5 mins. This can be a good basic sauce to serve on Pasta – fish or  Chicken pieces. Chopped Leeks again sweated in the microwave. Add a stock cube and water and puree. Thicken with either ground rice or instant potato powder and you have a soup. Cream Cheese blended with a little cream or milk can make another sauce – add pesto and use with Pasta or as a sauce for meats, fish or poultry.

What about a dessert. Fruit of course – Ice Cream even. I always have a few meringues around which can be used in any number of ways. Maple Syrup, Strawberry Sauce. Thin a little jam down with hot water and there you have a sauce. I also love tinned Pie Fillings particularly Black Cherry and of course for the Bananoffi Pie the ready caramelised condensed milk that can also be used for a butterscotch tart. With a pie filling you can always produce a crumble especially if you have a bag of readymade crumble mixture in the deep freeze.

This month I am repeating one of my favourites that I use and really is so simple. It bakes and produces its own sauce and can be complimented with Ice Cream or Fresh Cream. I often double or treble the recipe as it goes down rather well.

Lemon Layer Pudding

Juice & Rind of 1 Lemon

2 oz butter

4 oz C. Sugar

2 eggs separated

½ pt milk

2 oz S. R Flour

1. Cream together the Butter, Sugar and Rind
2. Add Egg Yolks and cream well – stir in the Milk, Lemon Juice and Flour.
3. Whisk the Egg Whites stiffly and then fold into the mixture
4. Pour into a greased ovenproof dish – about 2¼ pts. Stand the dish in a shallow tin of water and cook in the oven for about 45 mins until the top is golden and set.
5. Serve