Nutty Super-food Salad

It is so much easier to eat healthily in the Summer I find. I actually crave salad, whereas in the Winter I crave stodge. Occasionally I pick up lunch on my way home from work, before I pick up the kids. Unfortunately, in my line of work, your job is to cook other people lunch, not cook or eat your own! Marks and Spencer is probably best for ready-made salads. Although I know that Waitrose also do quite and extensive range. Most of the ones I have tried, may sound nice, but are usually disgusting. They always seem to try just a bit too hard, chucking in any combination of trendy ingredients – black quinoa seeds, Camargue red rice, cranberries, amaranth leaf, black barley -  and the dressings are always really nasty – too much Japanese rice vinegar and Yuzu!. 

The other day I bought a selection of two different salads, both which unannounced contained seaweed!  Surely if you are going to add seaweed to your salad, you would mention it in the name, not just hidden in a long list of ingredients which are far too small to read with human eyes. Well my eyes anyway. I couldn’t work out what this slimy, sort "off-fishy" taste was in my salad. Narrowed it down to the Wakame which was eventually mentioned in the list of 30 ingredients, now that I had been forced to put my reading glasses on. I even like seaweed, on say nori rolls, where it is meant to be, but this was disgusting and both pots of salad ended up in the bin. 

However, I am pleased to say, after much trial and error, I finally found a ready-made salad that I really liked. Marks and Spencer Nutty Superfood Salad. Featuring green beans, peas, broccoli, carrots, black-eyed beans and quinoa plus peanuts, almonds and pistachios, it is absolutely packed with delicious ingredients. It comes two ways, either on its own or served alongside a dollop of cannellini bean hummus and with a soy and ginger dressing. 

It may seem like a lot of ingredients, but it is super easy. Make up a large batch and dress it as required. What is so fab about making it yourself, is you don’t have to skimp on your favourite expensive ingredients, which inevitably the supermarkets always do!

Nutty Super-food Salad

To serve 4

2 Broccoli florets, shredded

1 Handful of peas

100g French beans, cut into 1 inch pieces

1 large carrot, finely chopped

100g spelt (wheatberries, barley or farro) you can buy ready cooked

100g soya beans

200g cooked black eye beans (or another type of bean – haricot, cannallini)

50g quinoa (You can buy ready cooked)

1 tsp. poppy seeds

1 handful pumpkin seeds

1 handful peanuts

1 handful pistachios

1 handful almonds

A little freshly chopped coriander

For the dressing, mix together:

2 tbsp. soy

1 tsp grated ginger

1 tsp sesame

1 tsp honey

Juice ½ lime

½ tsp. chilli paste

Put three pans of water on to boil. In the first add the quinoa. Cook 12-15 minutes until all the quinoa has gone squiggly. Drain well. In the second add the farro, cook for 20-30 minutes until tender. Drain well. In the third pan, add a pinch of salt and then the green beans. When cooked, add the shredded broccoli, bring back to the boil and add the peas and soya beans. Bring back to the boil and drain. Drain well.

Combine the salad ingredients.

Mix the dressing ingredients together and drizzle over each portion or alternatively, toss through the entire lot in a large bowl.

What's in a name?

I am sure you wouldn't remember but one of my favourite advertising campaigns ever, was when "Mr Dog" changed it's name to "Caesar".  Mr Dog was a dog food for "small dogs" and not a brand that I was familiar with, since I have never had a small dog. I don't even think many small dog owners were particularly familiar with the brand either, since they probably fed their dogs on dog food which was suitable for all dogs, regardless of size.  So to have an advertising campaign for a dog food, you had never heard of, changing it's name, just seemed bizarre.  Why bother?  Was this the brain child of some top advertising company?   Did they think that re-naming a dog food "Caesar" was somehow going to catapult this product from obscurity into the best-selling dog food list? And after the initial "Why?" which sprang to mind every time they ran this advert, came an even more strong sentiment of "So what? Who cares? So what if Mr Dog is now called Caesar?". 

So when I tell you that, as you may or probably more likely may not have noticed, that my blog has changed name, as a result of a complete crisis at sometime around 3.00am in the middle of the night a few day ago, when I decided somewhat over-dramatically, as one does at that time of night, that Urban Ethnic cooking could not go on any more,  I do expect you to exclaim - who cares?  Well I do!  Urban ethnic cooking was just a bit pretentious and long winded for me and I am much happier now to be witting under a somewhat less profound and ostentatious identity.  And, so why Checky's Kitchen? - well, my nickname is Checky and I spend most of my life in the kitchen!   

So, without no more to-do, this weeks blog.... I  have been making a lot of Samosas recently.  They are just perfect as a snack and I thought they might even be nice to serve up for friends on bomb fire night.  I have made them with sweet potato, pumpkin and butternut squash but I do think that the recipe below works best.  I have to admit that I have been using ready made pastry which you can buy from all good Asian shops.  You will find it in the freezer and it may well be called Spring Roll Pastry, which is the same thing.  It comes in all sorts of sizes.  I usually buy the largest unless I am making canapés.  They are a good time saver to making your own pastry but not as good as the real thing so I will be giving the pastry a go next week and I will let you know how I get on.    

Finally another favourite snack at the moment, Crispy Roast Chickpeas.  You can have lot of fun with flavours and I much prefer them to the savoury flavoured pop-corn trend. Chickpeas are used in so many world cuisines I am actually finding it hard to find a country that doesn't eat them, although not everybody calls them the same thing.  Half the world knows them as Garbanzo Beans.  I can just hear it - "Chickpeas have changed their name to Garbanzo Beans". No, I won't start that again.

Vegetable Samosas

I have been giving a lot of thought to good fats recently and I am always questioning what is the best fat to use when cooking? It is a bit of a minefield out there of information at the moment. When I was growing up they told us butter was bad and margarine was best. Now there has been a complete reversal of opinion apart from, rather worryingly, the NHS.

This time it was a tossup between butter and coconut oil. Olive oil, my usual oil of choice, was not appropriate for samosas and I am very anti-vegetable oil. Health wise, butter and coconut oil are both in a similar boat. Once considered bad boys for their high content of saturated fat, (coconut oil has a much higher ration of saturated fat to butter) opinion seems to have changed. It is now considered that it is more important that they are low in omega 6, compared to vegetable oils which are very high. Our bodies need Omega 6 and Omega 3 but in equal ratios. Unfortunately, we are consuming far too much Omega 6 and not enough Omega 3 and vegetable oil is the main culprit. I now try and use primarily olive oil (high in omega 3), then butter (grass fed cows are also a good source of Omega 3) and finally coconut oil which contains no Omega 3, but neither does it contain Omega 6 and it can withstand high heats and adds a great flavour. Just use them in small amounts!

Taking all this into consideration, I decided to use Coconut oil for flavour BUT to bake my samosas instead of frying, to dramatically reduce the amount of oil I was using.

Finally, a note on frozen peas. I know I shouldn’t be telling all you seasonal veg enthusiasts, striving to eat fresh and local produce but to me, a samosa needs peas, even in the winter. But you can add any vegetables you like.

Vegetable Samosas

If cooking for the kids, omit the chilli. To avoid any bad fats, you might want to make your own pastry.
Coconut oil
400 g Maris Piper (or similar floury) potatoes
250 g cauliflower
125 g frozen peas
2 onions
2 cloves of garlic
Large knob of fresh ginger
1 fresh green chilli
2 teaspoon ground cumin
2 teaspoon garam masala
1 teaspoon ground cardamom seeds
½ a lemon, juice from
Bunch of fresh coriander
Sea salt and freshly ground black pepper

Peel and chop the potatoes into rough 1cm chunks. Break the cauliflower into similar sized florets as the potato. Add the potatoes to a large pan of salted water and bring to the boil. When nearly cooked, about 8 minutes, add the, adding the cauliflower and after a further 3 minutes add the peas. Bring back to the boil and cook for a final minute, then drain.

Meanwhile, peel and finely chop the onion. Peel the garlic and grate finely. Scrape the skin off the the ginger and finely grate. Deseed and finely chop the chilli. Heat some coconut oil in a large saucepan over a medium heat, and add the onion. Cook for 5 minutes or so until translucent and pale. Add the garlic, ginger and chilli and the spices and a teaspoon of salt and some freshly ground black pepper. Cook for a minute or two more and add the drained vegetables. Squeeze in the lemon juice and season to taste. Stir in the chopped coriander. Taste again. Add more spices or chilli to taste.

Preheat the oven to 180ºC/350ºF/gas 4. Lightly grease a large baking tray with oil.

Lay out the filo pastry and cut it in half lengthways. Take your first sheet and brush with some melted coconut oil. Spoon in the filling right down one end and fold over in triangular turns until you reach the other end. (Please see youtube link.) Finally brush with a little more coconut oil and place on a lined baking sheet. Bake in the oven for around 25-30 minutes, or until golden and piping hot through. Serve straightaway if possible.



Crispy Roasted Chickpeas

I'm really love these with all sorts of seasoning but anything with chilli lends itself particually well.  Check out Seasoned Pioneers for some of their spice mixes such as Cajun or Creole Spice Blend , Thai Seasoning Blend, Fahita Seasoning or Baharat or Ras-el-Hanout.  

One 15-ounce can chickpeas
2 tablespoons olive oil
Salt
Spice blend of your choice

Preheat oven to 180C.
Drain the can of chickpeas in a strainer and rinse with water for a few seconds to clean. Shake the strainer to rid of excess water. Lay paper towl on a baking sheet, and spread the chickpeas over. Use another paper towel to gently press and absorb the excess water. Roll around with the paper towel to also remove the thin skin where possible.
Drizzle the olive oil over the beans and coat. Roast for 30-40 minutes until the chickpeas are a deep golden brown and crunchy. Make sure that they do not burn.
Season with salt and spice blend whilst still warm.

In Praise of Peas

 I am feeling a bit guilty.  I feel I am misrepresenting the title of my Blog.  Urban Ethnic - obviously meant to be very multi-cultural and here I am, droning on about Italian food yet again.  I promise that this is the last time for a while and that I will make more of an effort to embrace some other worlds but the arrival of all the beautiful summer vegetables - Asparagus nearly finished and the markets filling up with Peas and Broad Beans, Runner Beans and Spinach, just makes me think "Italian". 

I say Summer, when traditionally I think we may have called these spring vegetables but I am not sure why. Here we are, the Summer Solstice been and gone and only the peas in my garden are ready to pick, so I shall continue to refer to them as Summer Vegetables.  Maybe they are called Spring Vegetables because we plant them in Spring.

In homage to my garden peas, of which I am so proud this year, I tried some Orzo with Bacon, Peas and Parmesan Cheese.  I don't know how I managed to never hear about Orzo but now that I have, it is like someone who lives in your street that you never new existed for years until suddenly one day you are introduced and after that you bump into them, every half an hour, for the next three weeks.  So it is with Orzo - it seems to be everywhere at the moment. Merchant Gourmet have added it to their impressive range of ingredients along with Giant Cous Cous and Camargue Red Rice and all sorts of things I am constantly on the hunt for.  They really seem to be a company with their finger on the pulse.

Anyway, I was really impressed with Orzo.  It sort of has the texture of something between tiny Gnocchi and perfectly cooked rice - something I am still striving to achieve!  This recipe took me about 10 minutes to make from start to finish and made a fantastic family lunch.  Quicker and less fattening than Risotto, I most certainly will be using a lot more of it.  I can't wait to try it in my Minestrone.

Talking of Minestrone, there is no better homage to new season's vegetables than The River Cafe's Summer Minestrone from their fantastic first book. It is not strictly a Minestrone at all as it contains no dried beans, pasta or bacon and I was full of apprehension when I came to make it again, as I had not tasted since I was working there, about 15 years ago.  I remembered it being the most stunning soup and I was anxious that it was not going to live up to its memory.  I needn't had worried - it was absolutely delicious. I even managed to find it still on The River Cafe's Summer Menu on their website, and at £12.50 a bowl, it damn well should be!

Summer Minestrone (Minestrone Estivo)

The River Cafe Cook Book

This Recipe Serves 10

2 garlic cloves peeled and chopped
1 small head celery, chopped
3 small red onions, peeled and chopped
4 tablespoons olive oil
900g thin asparagus trimmed and cut into 1cm pieces using only tips and tender parts
450g young green beans ,trimmed and chopped
450g peas, shelled
900g broad beans, shelled
sea salt and freshly ground black pepper
1L chicken stock
1/2 bunch basil finely chopped (or marjoram or mint)
300ml double cream
150g Parmesan freshly grated
120ml pesto

In a heavy sauce pan fry the garlic celery and onion gently in the olive oil until soft about 10 minutes.

Divide all other vegetables between two bowls. Add half to the onion mixture and cook stirring to coat with oil for a further 10 minutes. Season to taste with salt and pepper. Cover with chicken stock and bring to the boil. Simmer for 30 minutes.

Add the remaining vegetables and cook for a further 5 minutes. Remove from the heat and add the herbs, cream, Parmesan and pesto. Stir to cool at room temperature,  then serve.

Pesto

½ a clove of garlic, chopped
Sea salt and freshly ground black pepper
3 good handfuls of fresh basil, leaves picked and chopped
A handful of pine nuts, very lightly toasted
A good handful of freshly grated Parmesan cheese
Extra virgin olive oil
Optional
A small squeeze of lemon juice

Pound the garlic with a little pinch of salt and the basil leaves in a pestle and mortar, or pulse in a food processor. Add a bit more garlic if you like, but I usually stick to ½ a clove. Add the pine nuts to the mixture and pound again. Turn out into a bowl and add half the Parmesan. Stir gently and add olive oil – you need just enough to bind the sauce and get it to an good consistency.

Season to taste, then add most of the remaining cheese. Pour in some more oil and taste again. Keep adding a bit more cheese or oil until you are happy with the taste and consistency. You may like to add a squeeze of lemon juice at the end but it’s not essential. Try it with and without and see which you prefer. 

Orzo with Bacon, Peas and Parmesan

2 Tablespoons olive oil
200g Streaky Bacon, cut in small lardons
150g orzo pasta
1 1/4 cup fresh or frozen peas
1 cup grated Parmesan cheese
Little Extra Virgin Olive Oil
Salt
Freshly Ground Black Pepper

Fry the bacon in a little oil, over a medium heat until really crispy.  Remove from the heat.  Cook the Orzo in plenty of salted, boiling water.  If using fresh peas, add after about 3 minutes, if using frozen peas, add after about 6 minutes.  Bring back to the boil and cook for about 6-7 minutes in total.  Drain when cooked and add to the bacon.  Use the oil from the bacon to coat the pasta and add the Parmesan cheese and a drizzle of extra virgin olive oil, freshly ground black pepper and salt to taste.  Garnish with young pea shoots.

Finger on the Pulses

Whilst lurking around in an Italian deli last week in Putney, I stumbled upon the whole selection of the Bartolini Range.  Up until that moment I had only known of their Farro Perlato, but it appears that they have a brilliant selection of lovely pulses, pastas and cereals all from Umbria.  I bought some lovely looking Borlotti Beans, Cannellini Beans and Chickpeas as well as Orecchiette and Trofie Pasta.
 

Farro is the Italian word for Emmer wheat. It is a wheat grain, actually a kernel, that resembles barley and is specifically grown in Italy but grows wild in the Middle East.  It is hulled but not "polished" and therefore retains a rustic character both in taste and consistency. Like the other grains in the wheat family, Spelt and Kamut, Farro is botanically closer to ancient varieties of grains and has a high vitamin, mineral and fiber content. 

Anyway, I love the stuff and often put it into all sorts of soups. But the other day my friend Katherine make a lovely Barley Salad for a picnic with Asparagus, Broad Beans, Peas, Feta and Mint and I thought I might see how it turned out with Farro. 


I have to say I am really pleased with the result. I love Barley but Farro has a delicious chewy texture and a stronger, sweet wheat taste which really makes this salad sing and with the addition of some baby spinach leaves tossed through and some crisp Prosciutto on top, I thought it was a winner.



There were also some lentils which caught my eye.  I am just in the process of making Salt Pork for an ambitious blog involving the Sauerkraut that I made a few weeks ago but I have been so busy, what with children on half-term and work, that I am beginning to wonder if it will ever get made. I think my Salt Pork may be heading for a "Petite Sale aux"Lentilles" instead of  "Choucroute Garnie" as I originally intended. 

But in the meantime a made a lovely lentil salad.  This is one of those recipes which really does not sound or look that exciting but always tastes much more than its sum of ingredients.  I think it is the combination of chilli and celery which is such a refreshing mix of hot (spicy) and cold with the nutty lentils which works so well.

Also in the Bartolini range I discovered a ready made soup mix called Zuppa Rapida, clearly as close as Italians in Umbria get to an instant soup, which is a fantastically healthy selection of pearl barley, lentils, green azuki beans, tiny white beans and dried green peas.  On the back is a recipe which translates as "Soup of the Mill" and when I woke up this morning to another wet and cold June day I thought I might give it a try.   However, my soup ended up more of a Bolognese.  I am not saying it wasn't nice, because it was but I can think of better recipes.  Broad Beans and Peas and Asparagus are everywhere now and I think I might make a really fantastic Minestrone with the Borlotti Beans I bought.  When I get some time !



Asparagus, Broad Bean and Pea Salad with Farro, Feta and Baby Spinach, Crisp Prosciutto

1 Bunch of Asparagus, snap off ends and cut the rest into 1 inch pieces
200g podded Broad Beans, (or frozen)
200g shelled peas, (or frozen)
100g Farro
100g Feta
Large handful of Baby Spinach
4 slices of Prosciutto or Parma Ham
Mint
Lemons
Extra Virgin Olive Oil
Salt and Freshly Ground Black Pepper

First cook your Farro in plenty of salted boiling water until cooked and nice and chewy.  Drain and allow to cool.  Whilst still warm dress with a dressing make of some freshly squeezed lemon juice, some extra virgin olive oil and lots of salt and pepper.  Allow to cool completely.

Cook the asparagus in lots of salted boiling water for about 3 minutes, until tender. Remove and refresh in lots of cold water.  Next put the peas in the water.  Bring it back to the boil and cook until tender.  Refresh.  Finally cook the Broad Beans in the water and cook for about 3-5 minutes.  Refresh and shell when cool. Place your slices of Ham on some tin foil and bake for about 10 minutes in a medium hot oven until crisp.  Remove and allow to cool. 

Finally mix the Farro with the asparagus, broad beans, peas and freshly chopped mint.  Check for seasoning.  Just before serving toss through some baby spinach leaves.  Pile onto a large plate.  Crumble the feta on top and finally crumble the crisp ham over.



Lentil Salad with Celery, Carrots, Chilli and Parsley

Make sure you choose Lentils which hold their texture when cooked like Le Puy Lentils or Castelluccio.  There should be much more vegetables in proportion to lentils. You can add other vegetables that you have to hand such as peppers or any colour or fennel. Adjust the amounts of all the ingredients according to your taste.

200g Lentils (see note)
200g carrots, chopped very finely
200g celery, pealed and chopped very finely
200g cucumber, seeds removed and chopped very finely
1 Fresh Red Chilli
Lemons
Extra Virgin Olive Oil
Salt and Freshly Ground Black Pepper
Large handful of Flat Leaf Parsley, roughly chopped (or disciplined as Fergus Henderson would say)

Cook the lentils in plenty of salted cold water.  Bring to the boil and simmer very gently for about 20 minutes until just cooked.  Do not over cook as they will not retain their texture which is very important for this salad.  When cooked, drain and allow to cook.  When still warm, mix with the dressing of freshly squeezed lemon juice, olive oil, salt and pepper.  Allow to cool completely before mixing with all the other ingredients.  Adjust seasoning.  Serve scattered with a little more freshly chopped parsley.  Try using some leaves of baby gem lettuce as a "spoon."