Choco-Banana Shake ~

August 30th, 2010

Frozen banana + fresh mint + avocado + cocoa powder = happiness.

This is one of those shakes which really is a meal replacement. It takes a while to get through, if you chew each mouthful, too. It’s comforting in sunshine and rain. You really can’t do any wrong. Play with the volumes until you find what works for you. For me, it’s 1.5 frozen bananas, half an avocado, about ten to fifteen mint leaves and a tablespoon of organic cocoa powder, with a cup of chilled filtered water, just blended in the Vitamix.

A lighter shake, which I sometimes make when I get home from work and am having an “I don’t know what to do with myself I’m so peckish” type moment, then I just blend a frozen banana with a cup of water and a tsp of ground mesquite and one packet of powdered stevia. If you want to bulk it up a bit, then a tbsp of ground sprouted flax seed works like a charm. Mesquite is great because it tastes sort of like malted cinnamon, and adds a real earthy and homely taste that is super comforting. I’m not a grazer nor a snacker usually, but if I know my dinner will be a late one, then something like this really tides me over, and there’s nothing untoward being thrown into my body in a fit of desperation or because I don’t have a back up plan in my head.

Marlena also does a great banana mint smoothie, especially if you want to get some added greens in!

Courgette Salad

August 29th, 2010

Over summer we kept things simple. Kept meals to just a few ingredients, hassle free to put together and light on time. More space to sit down and enjoy both the food and the company.  On week days there can be so many demands on your time that making dinner shouldn’t be an additional to your to-do list, but rather something that just comes together.

We made many meals with a mix of cooked and raw veggies. Easy to digest, fresh and hydrating and a lot of taste.  We’d listen to a radio station streaming over the internet (a year later, we still have no stereo) or to some tango or chill out music downloaded from iTunes, and enjoy the night.

To make this courgette salad, all you gotta do is spiralize (or finely julienne) a couple of courgettes (zucchini), toss with some olive oil and red chilli flakes, slow roasted cherry tomatoes*, organic Italian pine nuts and some ripped fresh basil leaves.  All the quantities are to taste, so just follow your impulse.

* I find slow roasting tomatoes on parchment paper works far better than on foil. I leave them in for 90 mins at 120 degs Celcius.

Barrio Soup ~

April 20th, 2010

You know those afternoons when you’re trying so hard to keep your mind on the task at hand, but it’s just  been dragging on for that little bit too long? Those afternoons are when I start randomly getting ingredients popping up in my mind in little thought bubbles. I wind up with my work notes on one side of my notebook and scribbles of various flavor combinations and inspirations on the other.

On the afternoon that this soup was born in my mind, it was sunny outside the office windows and in my mind I was back on vacation in Tucson. If you read my personal blog you’ll know I fell in love with the place last summer.  I was entranced by improbable flavors the chefs combined and this kind of playing around has flitted into my own creations ever since.

One of my favorite things to eat is chilled soup. I love how easy it goes down and how easily my body can digest and assimilate it. It’s simple food at its best. This soup is the culmination of my imagination of late night downtown Tucson dinners, the pink skies after sunset and the 90F heat after a day hiking among the saguaros ~

Barrio Soup

para dos

1/2 a medium butternut squash, peeled and cubed*

The fresh juice of 4 oranges (or a mix of water and their zest, if you want to properly food combine)

Half a vanilla pod

1 tsp whole cumin seeds

1 tbsp mesquite powder

1 small avocado

Ground chipotle chili powder to taste

Raw pumpkin seeds (again, omit if you want to properly combine, but they do add a nice bit of texture)

2 tbsp pure maple syrup

Fresh ground sea salt

Zest of one lime

Method ~

In a high speed blender (such as a Vitamix) blend together until smooth the butternut, orange juice, avocado, cumin, vanilla and mesquite with a little sea salt.  Pour into two bowls.

Top each bowl with a line of chipotle powder to taste. I like it pretty spicy so I go with a thick line of it. Top the line of chili with pumpkin seeds, drizzle the maple syrup over them, and then grind some sea salt on top, so it gets all involved with the maple syrup.  Sprinkle the lime zest over the top.

*You may wish to put the butternut in the refrigerator for an hour or so before making the soup, so it’s nice and cold.

So it’s been a while…

March 31st, 2010

avo cauli ensalada

I got waylaid and needed a little time and space to just be.  I’ve been eating pretty good though, nothing fancy. I’m finding clean and simple food to be oh-so-satisfying these days.  I’ve been reading constantly, and spending more and more time away from machines, with all their glaring lights.  It’s pretty blissful to just close your eyes and listen to Jack Johnson live.  He’s so much better live, don’t you think?

Back to the food.

Most weeks we just head on over to the grocers and pick up whatever is organic and looks good and tasty. Tonight I had no idea what to make, but I did know I ought to do something with the cauliflower. I also knew it was cold and wet outside, and that Andy has been home sick.  So, a little comfort wouldn’t go astray, and maybe a little sweetness…. Behold the birth of the Cauli Avo Ensalada!:

{{pour deux}}

1 head of cauliflower

2 tsp ground mesquite

6 sundried tomatoes, soaked to reconstitute, then diced

8 mushrooms, washed and sliced

2 sprigs of fresh rosemary, chopped to almost a powder

1 handful of fresh flat leaf parsley, chopped

1 red onion, finely diced

2 large handfuls wild rocket/arugula

2 large handfuls watercress

2 avocados

Method

Preheat the oven to 350/180. Wash and dry the cauliflower, then slice into 1/2″ slices. Melt coconut oil on a baking tray, then lay the cauliflower slices in it, then turn them over, so they’re all lightly coated on both sides. Sprinkle with ground sea salt if you like, then pop them in the oven. Bake for 20 minutes on one side, then flip them and bake til they look bronzed and caramelized.

Meanwhile, mix together the rocket/arugula and watercress. Sprinkle in the onion, sun dried tomatoes and fresh herbs. Divide between two plates and then place the mushrooms on top. Open, peel and halve the avocados and split those between the two plates. When the cauliflower is done, divide between the two plates, atop the green salad, and sprinkle the warm cauliflower with the ground mesquite.

Eat whilst listening to a little Jack.

Parsnip Polenta for an Autumn Night.

October 27th, 2009

parsnip polenta

It seemed like a good idea at the time to buy that big bag of parsnips but I soon I began to wonder just how many ways I could cook these bold flavored roots up.  Baked or in soup seemed the obvious ways to go, but I felt like something a little different today.  Something that reflected the dreary morning that we had awoken to and the actually quite pleasant evening the day had become. Something brightly flavored, but comforting nonetheless.

For the past few months I really fell out of the routine of creating proper meals.  Lunch has been various veggies dunked in an assortment of dips.  Dinner has been vegetarian Indian delivered to our door. Slowly though, I am coming back on track.  The more we settle in to our new home, the more inspired I find myself.  I knew I was on to a winner tonight too, for I had envisaged this dinner before I’d even left the office, let alone alighted the tube.  It is always a sure sign it’s going to be good when you’ve been contemplating and dreaming it up for the four hours prior, yes?

So no need to stand at the fridge and scratch my head in thought tonight.  This came together inside of an hour, in front of Gossip Girl, and with a glass of vino in hand.  The creamy parsnips had a piquancy about them having been blended with a goats cheese reminiscent of Parmesan and a hint of spicy nutmeg.  The caramelized onions lay in slumber over the top, and the roasted brussel sprouts to the side had been loosely tossed in maple syrup and sea salt crystals before plating.  Even Andy with his mouth full, unable to speak, indicated his enjoyment with a thumbs up! A success of the season, for sure.

Parsnip Polenta with Caramelized Onions and Roasted Brussels.

Serves 2

4 medium parsnips

Freshly grated nutmeg, to taste

1/8 cup (or thereabouts) crumbled hard goats cheese

1 and 1/2 red onions, cut into half and then sliced into half moons, separated.

2 cups of brussel sprouts

2 tbsp pure maple syrup

Sea salt

Coconut oil or olive oil or butter – about 3 tbsp total

Method

Pre-heat your oven to 180/350.

Put your onions in a non stick saucepan in a dab of oil of your choice (I used coconut oil) and place them on the stove on a low heat.  Put the lid on and stir occasionally.

Chop your brussels in half, and lightly cover in oil before placing in the oven for around 30 minutes, turning at half time.

Peel and chop your parsnips so that the pieces are around the same size. Boil until soft. I cut my parsnips in to thirds and kept them on the stove for a good ten minutes.

When the parsnips are soft, but not mushy, transfer to your blender with a few tbsps of the cooking water. Crumble the goats cheese in, grate some nutmeg over the top and add a little fat (around half a teaspoon). You could use butter or coconut oil depending on your preference. Blend until perfectly smooth.

Plate the parsnip puree as though it were polenta, in a big dollop in your bowl.  Top with the onions. Put the brussels in a bowl and toss gently with the maple syrup and salt before serving alongside.

Eat on the couch for the perfect end to an Autumn day.

The Solution to Obesity, Part Two.

October 27th, 2009

The Observer on Sunday had an interesting article on obesity last Sunday. They were questioning whether obesity is a self inflicted condition, after it arose that a 70 stone (980 lbs / 444kg) man here in Britain  is costing the tax payer a lot of money. People are as upset at paying for obese people’s treatment as they are paying for illnesses relating to drinking and smoking. The article goes on to discuss how obese people are regularly ostracized by society.  Fatima Parker, the founder of International Size Acceptance Association UK, is quoted as saying that you can be healthy at any size. I agree to an extent, but I don’t believe that anyone could suggest that a 70 stone man, such as in this example, could ever be considered healthy.

What do you think? Is there a stage when you pass the threshold of being considered healthy and what size is that? I definitely think there is.  But for me the biggest tell-tale signs indicating unhealthiness are if facial features are drooping, the bags under the eyes are dark and it’s cumbersome to move the body – obese or not.

Finally, The Observer article listed a few “fun” facts:

1,010,000

The number of morbidly obese people in England.

10%

of six-year-olds are clinically obese. The number of obese children has tripled over the past 20 years.

4,619

obesity operations – gastric bands, balloons and stomach stapling – were carried out last year.

£4.2bn

Primary care trusts’ obesity costs in 2007, set to double by 2050.

1 billion

Number of overweight adults in the world. Some 300 million are obese.

One in four

adults is obese; and nine in 10 will be overweight or obese by 2050.

9lbs

Average extra weight that a child carries now, compared with a child 20 years ago.

5,056

The number of people admitted to hospital as a direct result of obesity in 2007-08.

£600m

Size of NHS drug bill for diabetes, the largest in primary care. Rising obesity has caused a sharp rise in type 2 diabetes.

~ Incidentally, the Guardian maintains a whole section on obesity here.

The Solution to Obesity.

October 20th, 2009

dessert

After taking a rather longer than intended hiatus from blogging due to a multitude of reasons, I find myself inspired to write again after attending a lecture on obesity and the impact it has on the economy.

I scribbled some random figures as the talk went on, such as

  • how 24% of Britons are presently obese
  • it cost the UK’s NHS (National Health Service) some US$5.4m in 2001/2 and the cost is rising every year
  • it cost the UK US$4.25 in loss of earnings through obesity related sick absence in the same period
  • By 2020, if it carries on spreading as it is now, 25% of the UK’s NHS budget will be spent on treating obesity. That figure will be in the billions, not millions.

One thing I noted throughout the whole talk was that obesity was regarded as a disease.  The lecturer spoke about how humans are becoming obese because of our surroundings. My eyebrow raised at both of these suggestions. Is obesity really a disease if it’s (generally) controllable by conscious and deliberate eating? And can we not choose what to eat regardless of where we find ourselves? Where’s the personal responsibility in all of this?

At the end of the lecture there was time for some questions. I had read a few articles relatively recently in the LA Times regarding the fat tax and I asked him for his view on that as a potential solution.  The fat tax idea is to basically add more tax to foods with higher fat contents so that they are not so cheap for the consumer to buy and that if you do buy them, you are contributing to the NHS budget for care you’ll supposedly receive at a later date.  His response was that the consumer should not pay, the manufacturers should.

As I stood on the tube platform afterward, I thought about whether his response and talk as a whole did or did not make sense. Sure, the manufacturers of unhealthy foodstuffs are maybe misguiding consumers with all their health claims but is it not up to the individual to discern what they want in their bodies? Or maybe just because I have the interest and the time to teach myself about nutrition and how the body deals with certain foods, it doesn’t mean everyone else does.

Take the US Food pyramid for one. I think it’s fair to say that most people interested in food and politics are aware that it was put together with a heavy influence from manufacturers and the dairy industry. But so many people guide their lives by it, trusting that their elected government wouldn’t steer them wrong.  If people are eating according to the pyramid and getting some exercise, how can they be getting obese they might well wonder.

I considered the lecturers point on the environment too.  That we are now surrounded by so many foodstuffs it gets harder to make the best decisions for ourselves.  Generally speaking I disagree  on this point.  I believe that if you asked someone what was healthier – vegetables or the ready made shepherds pie, say – they would know the correct answer.  I am not entirely convinced by my own response here though, as I do have a recollection of it being in the news that a young boy somewhere in middle America did not know what a tomato even looked like in it’s whole form.

I also realize what we’re up against when it comes to making our own choices. For example, when we walked in to a a supermarket this weekend, we had to walk all the way to the back of the store to find the vegetables and fruit.  By the entrance were rows of ready meals. It actually felt like a different planet with all the white packaged boxes, on white shelves with the white aisles.  I might well have been on a spaceship! However, I did have a choice. I walked straight past these and found the real food, way down the back.  For about a fiver you can get a cauliflower, a bag of potatoes, a bag of carrots, a savoy cabbage and a bunch of parsnips, which will feed us far more meals than a couple of the sterile packages sitting down the front. And doesn’t it just feel so obvious that the vegetables would be so much better for our human bodies?

After reflecting some more on this talk I began to think that whilst there may be some people out there who can’t or won’t help themselves, there are sure to be some who could use a little support.

The concluding sentiment of the lecturer is one I am in agreement with: to eradicate obesity we need to find the necessary courage and political will to make the overdue changes to our food production system and our environment.

What do you think? Is obesity really a disease or a condition that leads to the onset of disease? Is it a personal responsibility or one that should be shouldered by all of society? How should we go about educating people if the government is not fit or able to do so for political reasons?  It’s a topic I am fascinated with, and one which seems to have a trillion different points of view, emotional reactions and heartfelt individual stories.

I ♥ Spicy Prawns.

August 26th, 2009

prawn cajun ensalada

With one more week of lodging with some kind and generous people and finding our way in their kitchen, we are coming to an end of the creative use-what-you’ve-got era of 2009.  Soon to move in to our own apartment in London after a long journey, which started in June of this year in New Zealand,  our happy feet are finding their way in a city we are falling in love with all over again.

Tonight though, I remained tasked with creating a meal to share with people who aren’t quite as salad crazy as I am.  I considered what they might find fulfilling in a meal they say usually leaves them hungry.  I’ve come to appreciate that most people like a little heaviness to their salads.  Whether they add scoops of chickpeas, wedges of cheese or some meat to do this, ultimately what they’re hoping to do is create a meal that “touches the sides”.  I usually seek a light salad, especially on an August night, so to make sure we could all happily enjoy the same platter, I made prawns the focal point and ensured much flavor and textural variety was present in the whole dish.

Served on a base of mixed greens and fragrant herbs, the prawns are sweetened with honey and coconut, brightened with lime zest and spiced with a little Cajun seasoning. To add crunch and a flavor to match the prawns intensity, I tossed in some celery, scallions and diced red bell pepper and topped the plate with some fresh Italian basil.  The half a tomato you see nestling to the side was part of the first crop (of two!) tomatoes for the season.

The flavors throughout the meal were bright and pronounced and this will definitely be a meal that becomes part of our regular weeknight rotation in that routine we’re coming to crave and long for.   As it was my body felt satisfied, but I do have a thing for spicy prawns and could easily have eaten double the amount, rather than stretching one packet between the four of us. In fact, seasoned as described here, I could eat a bowl of those prawns, curled up and getting sucked in to a television show any night of the week.

Cajun Prawn Salad

Serves 4… just about.

Ingredients

24 Prawns (or 48!)

1 tbsp dessicated coconut

4 tbsp runny honey

Zest of 1 lime

1 tsp Cajun seasoning

Drizzle of extra virgin olive oil

Juice of 1 lime

1 stick of celery

2 Scallions (Spring Onions)

1 Red Bell Pepper

2 Avocados

Mix of greens including arugula (rocket), cilantro (fresh coriander) and chives

Fresh basil leaves

Sea salt and black pepper

And if it so fits, 2 cherry tomatoes from the garden

Method

Mix together the coconut, Cajun seasoning, honey and lime zest in a bowl that will be big enough to hold the prawns once done. Put to the side.

Thinly slice the celery and scallions and dice the red bell pepper.

Divide all the greens, aside from the basil, between the plates. Top with the celery, scallions and bell pepper. Lightly sprinkle sea salt and fresh cracked black pepper over them.

Cube the avocado and place on top of the plated salad mix then drizzle the lime juice over.

Quickly sauté the prawns until they just turn pink, then remove with a slotted spoon to leave any juices behind, and toss in the reserved coconut mixture until covered.

Top the salad with the prawns.  If there is any of the coconut mixture left behind, drizzle in a little olive oil, mix it up and put that on the salad too.

Top with the basil leaves and serve.

We Went Picking Wild Blackberries.

August 20th, 2009

wildblackberries

Not far from where my parents live in South East England, you will currently find lanes lined with thick, scratchy blackberry bushes. They are sporadically protected by stinging nettles and the odd arm height thistle plant. Undeterred, we took a basin (with some bags for the overflow) and amid the afternoon haze plucked ripe berries from their vines.  As we picked, the air became enriched with their sugar sweet scent.  It’s just the start of the season in this locale with many tight and pale green berries still to grow into maturity.

Like candy when eaten in their fresh raw state they became intense and syrupy when we turned some into a homemade jam.  The recipe we used is from one of my mum’s oldest and most used cookbooks ~ the Good Housekeeping Cookery Book published in 1978.

blackberryjamjarred

Wild Blackberry Jam

Adapted from the Good Housekeeping Cookbook

Ingredients

2kg (4.4lbs) Wild blackberries

Juice of 2 lemons

100ml (1/5 pint) water

2kg (4.4lbs) sugar

Method

Wash the blackberries thoroughly.  A good way to do this is to soak them overnight in lightly salted water. This ensures the little bugs that might be inside all float to the surface for you to skim off.

Rinse them well and add to a large heavy bottomed saucepan with the lemon juice and water.  Simmer very gently until the blackberries are condensed into a thick sauce.

Add the sugar, and as you bring to a boil stir rapidly (and carefully) into the fruit sauce. Keep stirring for the next 8-10 minutes until it sets. A good way to check this is to put some on a spoon and let it chill slightly on a small plate. Then hold the plate up and see how it runs. It should move slowly and stickily.

Pour out into prepared jars. I do this the way I learned from Tessa Kiros:  Fill your sterile jars, put their lids on and turn upside down. Leave them there overnight with a tea towel covering them.  By morning they are ready for breakfast. We used an assortment of jars and filled eight to the brim and left the last one half full.

blackberrypicking

Avocado Soup with Mango Salsa.

August 13th, 2009

avocado mango soup

So I’m a little obsessed with cold soups. The reason I especially like them right now (for I love them at any time, really) is I feel they create balance as I try to find a natural and pleasing equilibrium whilst I’m without a home of my own. Being that I’m one of those people who finds much comfort and relaxation chop-chop-chopping away, I also find them really easy. Chop, blend and voilà.

Having just returned from a walk on an afternoon so hot that a haze sat low over the fields, this dish was the first thing on my mind. The soup itself is quite earthy with the hints of cilantro, ground coriander and cumin. The salsa invigorated the dish’s range of flavors and contrasted the creaminess with a slight acidic hit.

I made this soup with what I could see in the kitchen. The mango was admittedly a little over ripe and I used a clementine rather than the called for blood orange. Regardless of the lack of perfection, this was still the most satiating supper I could have dreamed of that evening and I relished every mouthful.

Avocado Soup with Mango Salsa

Adapted from Living Raw food by Sarma Melngailis

Serves 2.

Ingredients:

For the soup:

3 small hass avocados or equivalent, peeled and chopped

1 stick of peeled and chopped celery

1 handful of fresh cilantro/coriander leaves

1/2 a telegraph cucumber, roughly chopped

2 cups water

Juice of 1 lime

Juice of 1 lemon

Finely grated zest of one clementine

Few pinches of ground sea salt

Pinch of ground cumin

Pinch of ground coriander

For the salsa:

1 Mango, diced

1 Clementine, each segment peeled and chopped

1 Red bell pepper, diced

Leaves from a few sprigs fresh cilantro/coriander, finely chopped

Method:

Blend all soup ingredients.

Mix salsa ingredients together.

Put the salsa in the center of the bowls, then pour soup around.

avo mango soup prep