A lighter Lunch

    

I am a bit lazy about lunch. I often tend to skip breakfast. Yes, I know is healthy living violation number one, but I am just not a breakfast person. Two big cups of decaf coffee is all I can stomach first thing in the morning. But often I have to work through lunch as well and then just as my blood sugar hits an all time low, I usually opt for a much larger bowl than necessary of granola, packed with nuts and seeds. Unfortunately, as we all know, Granola is also packed with sugar. The second ingredient on my Simply Nut Granola by Dorset Cereals, is golden syrup. Not exactly an ingredient I would associate with health, although Tate and Lyle had other ideas. 

 Isn’t it amazing how perceptions have changed. Can you imagine a child after a daily dose of Golden Syrup particularly after the recommended bedtime snack as well, of even more golden syrup stirred into a glass of milk? The advice in this book reminds me of some of the other suggestions in vintage cookbooks, extolling the virtues of cigarettes and opium. It does make you wonder what guidance given out now, will be scoffed at in the future.

Anyway, this weeks recipe makes a really quick and easy lunch and is one of those when you manage to somehow conjure up a delicious meal from almost nowhere. All I had left in the fridge was a lettuce, some carrots and a cucumber and a left over piece of fillet steak. 

We can learn a lot from Asian recipes as they have long understood that meat and fish are costly and they know how to make expensive ingredients go along way, padded out with plenty of cheaper and healthier vegetables.  Although the list of ingredients often looks long and complicated, it really is store cupboard stuff and it really could not be quicker and easier to make and a whole lot less calories than Granola.

Vietnamese Lettuce and Beef Wraps
You can make the dipping sauce and marinade the meat the day before.

For the marinade
1 fillet steak
2 tbsp dark soy sauce
1 tbsp fish sauce (Nam Pla)
1 tsp caster sugar
1-1½ tsp toasted sesame oil, to taste

For the dipping sauce
1 tbsp. rice vinegar, to taste
1 tsp. golden caster sugar, to taste
1 tbsp. Fish sauce (Nam Pla)
1 stick lemongrass
1 lime, juice only
1 fresh red chilli

For the wraps
1 carrot, cut into fine julienne strips or grated
½ cucumber
3 sprigs mint, leaves picked and chopped
½ small bunch coriander, leaves and stalks roughly chopped
1 lettuce such as Batavia or baby gem

Lime wedges, to serve

For the marinade, put the steak into a large bowl, add the remaining ingredients and mix until coated evenly. Cover the bowl with cling film and leave to marinate in the fridge for at least two hours, or overnight if possible.

Meanwhile make the dipping sauce. Mix the rice vinegar, sugar, fish sauce and lime juice together. Finely chop the red chilli. If you like it hot then leave the seeds in, if not remove them. Remove any tough outer leaves from the lemongrass and trim the bottom. Grate using a microplaner starting at the bottom and grating until nearly three quarters of the way up. (If you do not have a microplaner, chop very finely). Add with the chilli to your dipping sauce and taste. Adjust the flavours as necessary – adding a little more sugar if it’s too sour, or more rice vinegar or lime juice if too sweet.

Next peel and grate your carrots and cut your cucumber into julienne. A mandolin is good for this. Separate and wash the salad leaves and leave to drain. Pick the leaves off the herbs.

In a large heavy-based frying pan, heat a dash of oil. Shake off any excess marinade from the steaks and cook for 2-3 minutes on either side – depending on their thickness and how rare you like your steak. Tip over the marinade and remove and rest on a plate for five minutes.

To serve, arrange the lettuce leaves on a serving plate. Fill the lettuce leaves with carrot and cucumber. Add a small handful of herbs. Slice the rested steak, and top each leaf with a slice or two of steak, tipping any resting juices over the top. Serve with the dipping sauce and lime wedges on the side.

"Radical Lunch" and "Alpha Supper" for Omega 3

 Recently, I rather rashly decided to give up milk. Apart from suffering a week or two of hideously disappointing coffee at breakfast, I noticed no positive results. Alpro Soya can do many things but it just will never make nice coffee. I have often considered cutting out all sorts of other foods from my diet but recently I decided to concentrate not what you could cut out, rather than what I could put in. I decided to concentrate on an "Omega 3 and High Antioxidant Diet."

We all know about good fats and bad and that Omega 3 is super good for you. It lowers cholesterol  and risk of heart disease, it is an effective anti-inflammatory, is good for Arthritis as well as lowering levels of depression and some say that it is good for Eczema too. Think of it as moisturising your body from the inside.

Trouble is we never seem to get enough of it. The changing way that our food is evolving means that foods that used to contain high levels of Omega 3, no longer do. Cattle and chickens must be grass fed, not bulked up on corn and therefore meat, eggs and dairy which also used to contain high levels, no longer does. The same goes for farmed fish which will not contain the high levels of omega 3 as wild. Wild fish is expensive and often unsustainable. I have however found that Wild Alaskan or Pacific Salmon is often available, sustainable, not too expensive and high in Omega 3 and not only is its diet better but having lived wild, it has had to swim harder and it is therefore so much nicer and less fatty than its farmed cousins. 

I then trawled through a few lists of the highest rating foods in Omega 3 and picked my favourites - berries, wild and brown rice, edamame beans, spinach, walnuts and linseeds (also known as flax seeds), all sorts of beans, butternut squash and green vegetables, such as brussels sprouts, kale, spinach and salad greens.

Foods high in Omega 3 are high in antioxidants which neutralize your free radicals - most berries, avocados, apples and lots of other fruits. Some of the richest vegetables sources include artichokes, broccoli, red  and white cabbage, squashes and sweet potatoes. Small red, black, kidney and pinto beans are also high in antioxidants. Many herbs, including cinnamon, cloves, ginger and oregano and other good sources include nuts, such as walnuts, pistachios, pecans, hazelnuts and almonds, green tea, coffee, red wine (hurrah!), pomegranate, oats and dark chocolate (another hurrah!).

Amazingly, I found that I had already posted, just by chance a few recipes in the past which were packed with key ingredients - Chipotle Spiced Sweet Potato and Black Bean Chilli with Guacamole on top, could not be more perfect or how about Baby Spinach, Black Rice, Butter Bean, Broad Bean and Pomegranate Salad.

But I decided to devise a new, simple daily menu to max out on as many of my favourite sources of all this goodness as I could. 

For breakfast I simply added a handful of walnuts and some fresh berries to my Granola Recipe, which I could now enjoy with a proper cup of coffee having thankfully reintroduced the milk. 

For lunch, a "Radical Burritos" and finally for dinner," The Alpha Supper" brimming with Omega 3. And the great thing about this diet is, because you are not actually cutting anything out, you never feel hard done by!

Radical Burritos
Feeds a generous 2
1 small butternut squash, peeled, cut into 1cm cubes 
100 cup uncooked short grain brown rice
Olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 knob of fresh ginger
1 fresh red chilli. finely chopped
sea salt and freshly ground black pepper
2 tsp ground cumin

1 tsp cinnamon
1tbsp. tomato puree
1 red pepper, chopped in 1/2 to 1cms cubesOne can black beans, drained and rinsed

4 tortilla wraps (large or x-large)
1 avocado

handful of baby spinach or lettuce

Fresh coriander

Preheat oven to 180C. Cover the rice with plenty of cold water in a saucepan and a pinch of salt and put on a medium-high heat to cook. It will take about 30-40 minutes and is done when it is tender with no hint of chalkiness. Drain when ready. Meanwhile, toss the squash in olive oil and season well with sea salt and freshly ground black pepper. Roast for 30-45 mins until tender and beginning to caramelise.

In a large, heavy bottomed saucepan over medium-low heat add a good plug of olive oil and the onion. Cook gently without colour for about 5 to 10 minutes. Add the minced garlic, the fresh red chilli, the cumin and cinnamon  Fry for a minute or two. Add the tomato paste and season well with salt and freshly ground black pepper. Fry a minute more before adding the red pepper and the beans. Add a little water and cook all together for about 5 minutes, stirring frequently. Add the cooked rice and check the seasoning. Finally stir in the butternut squash and a good handful of freshly chopped coriander.

Add bean filling to the tortilla with desired a handful of spinach and some freshly sliced avocado.  Wrap and serve. Leftover filling can be reheated the next day.

Alpha Supper

You can easily buy ready made Teriyaki sauce in the shops or make your own. The bought varieties vary massively from the rather healthy Clearspring Organic Teriyaki to much sweeter and stickier varieties such as Waitrose own, which I have to admit to being rather fond of. I like to season the fish with a sprinkle of Togarashi which is a traditional Japanese seven-spice mixture is a blend of red peppers, sansho pepper, roasted orange peel, black and white sesame seeds, seaweed, and ginger. You can find it is a good Japanese or oriental supermarket but if you can't find it, never mind, just use sesame seeds.

Supper for 2

2 pieces of Wild Salmon
50g wild rice
100g frozen edamame (shelled) you can buy soya beans in the freezer section of large supermarkets
3 tbsp teriyaki sauce
1-2 tsp sesame seed
Pinch Togarashi (optional)1 bag of leaf spinach (200g or two large handfuls)
1 tbsp. sesame oil
wedge of lime

Place salmon in a bowl and pour over 2 tbsp. Teriyaki and turn to coat. Cover with clingfilm and place in the fridge for a couple of hours to marinate. 


Put the wild rice in a saucepan with plenty of water and a pinch of salt and boil for about 20 minutes until the rice begins to crack open and has a chewy consistency and a nutty flavour. Add the edamame and bring back to the boil. Cook for one or two minutes and drain. Add the last tablespoon of Teriyaki sauce. Preheat the oven to 180C.


Put the salmon in a oven dish and sprinkle with sesame seeds and a pinch of Togarashi is you have some. Bake in the oven for about 10 minutes until the salmon is firm and just cooked.

Meanwhile, put another large saucepan on the heat. Add the sesame oil and the spinach with a good pinch of salt. Cook until just wilted. Stir with tongs and remove from heat as soon as it is done. Pile the spinach onto two plates. Scatter with the wild rice and soya beans and place the salmon on the top with a wedge of lime on the side.

Its a Wrap

Right.  This is going to be the last "wrap" post for sometime.  There are only so many wraps one can make and it is is time to move on, but before I do, I have to share with you the ultimate kebab - the Chicken Shawarma. 

Now, I know that a Shawarma should really be cooked by alternately stacking strips of fat and pieces of seasoned meat (beef, lamb or marinated chicken) on a stick and roasting it slowly on all sides in front of a flame for several hours.  And I know that that is not entirely practical for the average kitchen but what I am really trying to recreate here is the wrap, stuffed full of aromatically spiced roast meat, lashings of Tahini or Hummus, a juicy tomato, onion and cucumber salad, shredded lettuce and heaps of chilli sauce.  Rightly or wrongly, that's what I want, when I think - Shawarma.  

The first thing you must do is track down some really good Arabic flat bread which is called Khobez.  Do not settle for pitta. I know you can make your own but what I love about knocking up a kebab for dinner is that it is so damn quick and easy.  If you add, making flat bread to the equation, suddenly its not so damn quick and easy, plus a good pitta is easy to make but a really good flatbread is something else.
 

Anyway, find your nearest Arabic shop, be it Lebanese or Turkish, or maybe you have a good Greek or Cypriot shop near by. (Check out my directory). They are all sure to sell good flatbreads or wraps for Kebabs.  Once you have found them, stock up, because they freeze really well and whilst you are there, pick up some Hummus, unless you want to make your own, and some long green pickled chillis, unless you pickle your own, and if you are really lucky or lazy, depending on how you look at it, some Shawarma Total Seasoning, or you can make your own.  There are a billion different recipes for the spice mix but it usually contains a selection of Nutmeg, Cinnamon, Paprika, Sumac, Cardamom, Clove, Cumin and Cayenne Pepper.  It is this unusual, perfumed blend of spices that makes this dish so delicious. Marinate your chicken, leave it overnight and the next day, you can assemble a fantastic meal in a matter of minutes.  A kebab is even great for entertaining.  Everyone just helps themselves. Because everyone likes their kebabs to be just the way they like them. 


I have entered this recipe for Sweet Heat # 5 over at Vanilla Clouds and Lemon Drops because it is such an effortless recipe to rustle up for friends and goes down great with a couple of beers.



Cheats Chicken Shawarma
The spice mix is not exact.  Experiment and find what you like best. You could use a Baharat blend.

Serves 4
4 Chicken breasts (free-range or organic)
1 tsp. Nutmeg
1 tsp. Cinnamon
1 tsp.  Paprika
1 tsp. Sumac
1 tsp. Cardamom
1 tsp. Clove
2 tsp. Cumin
1 tsp. Cayenne Pepper
2 tsp. salt
Olive oil

Trim the chicken breasts and cut in half lenghtways. Coat each piece in spices.  Leave overnight, marinating in the fridge.  Next day, drizzle lightly with olive oil and either barbecue or grill over a high heat.  You can also try roasting the chicken in a very hot oven.  It should only take ten minutes or so to cook as the pieces are quite thin.  Remove from the heat and allow to rest for a few minutes.  Cut into strips on a wooden chopping board.  Serve with plenty of chilli sauce, shredded lettuce, hummus and salad.

Down Mexico Way

Unfortunately, as much as I love food writing, so far I haven't managed to make a living out of it.  In fact, I haven't managed to make a single penny. So I have to work to pay the mortgage.  One of my main jobs is working for Riverford Organics who have a huge farm based in Devon.  They operate an Organic Vegetable Box delivery all over England.  My job is to entice new customers, as well as to encourage and keep up motivation for their regular clientele.  What this really comes down to, is that I spend a lot of time cooking vegetables.  Thinking up new ways with carrots, kale and kohlrabi. 

Strangely, one of the most taxing vegetables for me recently, that is always popping up in one veg box or another, is the sweet potato. The reason for this immense challenge, is that it is so very sweet and although I have tried balancing its sugaryness in a manor of ways, I still hadn't managed to conquered the vegetable. 

I made a really nice Indian curry with chickpeas, loads of cardamon and spinach and lots of fresh green chillies.  But I felt that the sweet potato still had a sickliness to it.  I added quite a large amount of Tamarind.  It was really good, but at the end of the day, I couldn't help wishing that it just didn't have the sweet potato in it. This was rather missing the point of the whole exercise. So, I was pretty excited to find a Mexican recipe for Chipotle Spiced Sweet Potato and Black Bean Chilli. I have made Black Bean Chilli many times before but without the addition of peppers and sweet potato. I loved the idea of the dramatic combination of black and orange. It made me think of Halloween and sounded like something I like to eat.  It was!  Finally I had conquered the sweet potato.  As you may know I have been on a bit of a wrap mission recently and I have to admit that I have been making quite a lot of Chicken or Steak Fahitas. I am not going to burden you with the recipe when I know that you can get a perfectly good one from "Mad about Mexican", Thomasina Miers.  But this hot and smoky, Chipoltle Spiced Sweet Potato and Black Bean Chilli and was even better. Piled into a warm tortilla with lashings of guacamole, a delicious Pico de Gallo (tomato, chilli and coriander salsa) and big dollop of sour cream on top, it was truly delicious. The harder it is to eat, the better it is.  Add lots of grated cheese and this Chilli also makes a great filling for quesadillas. And, if you still have any left, whiz it up and it makes a delicious soup.

I have always found it almost impossible to acquire any Mexican ingredients in London, so I cannot tell you how excited I was to discover Casa Mexico in Bethnal Green.  Unfortunately, I still haven't managed to get down there personally, as it is right across the other side of London for me, and what with the day job, I don't get much time.  But I can't wait to go.  Not only do they have the most fantastic selection of chillis, beans, moles and salsas but they also sell kitchen ware, furniture and art.  Fortunately, they also have an online shop, so I have stocked up on Mexican staples and even finely managed to get hold of some elusive Chipotle Adobado which I kept on finding, listed as an ingredient in recipes and had almost given up any chance of ever finding. 

Right, now what shall I do with that box of Kohlrabi?



Chipotle Spiced Sweet Potato and Black Bean Chilli

2 tablespoons olive oil

1 large Spanish onion, chopped
4 sticks of celery, finely chopped
1 red bell pepper, cored, seeded, and chopped
1 green bell pepper, cored, seeded, and chopped
2 medium sweet potatoes, peeled and diced
3 large garlic cloves, minced (about 2 tablespoons)
1 to 2 teaspoons sea salt
1 to 2 teaspoons crushed Chipotle Chillis
2 teaspoons ground cumin
1 teaspoon freshly ground black pepper
1 teaspoon dried marjoram or handful of fresh oregano
1 bay leaf
1 (14.5-ounce) can diced tomatoes
2 (15-ounce) cans black beans, rinsed and drained
Juice of 1 lime (about 2 tablespoons)
Small bunch of coriander, finely chopped

Heat oil in a heavy large saucepan over medium-high heat; add onion and celery. Reduce heat to medium, and cook, stirring occasionally, about 10 minutes or until tender. Add bell peppers and continue cooking for a further 10 minutes or so. Stir often to avoid burning. Stir in garlic, and cook about 1 minute. Add chilli, the salt, the herbs and spices.  Stir and cook 1 minute. Next add the sweet potato.  Give everything a good mix and add tomatoes and enough water to cover the sweet potato. Simmer, uncovered, about 30 minutes until the sweet potato is cooked. Stir in beans, and continue to cook 10 minutes. Remove bay leaf, and stir in lime juice. Finally add the coriander and adjust the seasoning to taste.

Guacamole

The most important factor to perfect guacamole is using good, ripe avocados. Check for ripeness by gently pressing the outside of the avocado. If there is no give, the avocado is not ripe yet and will not taste good. If there is a little give, the avocado is ripe. If there is a lot of give, the avocado may be past ripe and not good.

2 ripe avocados

2 spring onions (finely sliced)

1 fresh red or green Serrano chilli, seeds removed and finely chopped

½ bunch fresh coriander, finely chopped

Juice of 1 fresh lime

½ teaspoon fine sea salt

Freshly grated black pepper

Drizzle of Olive Oil

 Cut avocados in half. Remove seed. Scoop out and put in a mixing bowl. Using a fork, mash the avocado. Add the chopped onion, coriander, lime, salt and pepper and mash some more. Chilli peppers vary individually in their hotness.  Start with a little, add more to taste. Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it. Refrigerate until ready.

Tomato, Chilli and Coriander Salsa (Pico de Gallo)

One clove of garlic (very finely chopped)

One Fresh Red Serrano Chilli (very finely chopped)
¼ red onion, minced (about 1/2 cup)
200g cherry tomatoes (quartered)
Juice of one or two limes
Bunch of Coriander (very finely chopped)
Glug of Olive Oil
Good pinch or two of salt
Freshly ground pepper

Mix garlic, chilli, lime juice and olive oil together.  Season well.  Stir in rest of ingredients. 

Totally Turkish

Wraps are my new answer to a quick dinner.  I know that they are not exactly the cutting edge of cuisine.  A bit old hat.  All the supermarkets have churned out their own versions - Hoi Sin duck wrap, Vietnamese rice paper wrap, Mexican bean wrap - all in loads of packaging, sanitised, chilled, all flavours dumbed down to offend no-one and tasting of nothing.  But I vaguely remembered a time before the supermarket had discovered and killed this particular food trend and I knew they can be great.  So I started experimenting with Fahitas, Shawarmas, Koftes and most recently the good old Shish Kebab. Freshly made and cooked, they take minutes, are really healthy and everybody loves them.  Especially the kids, which means we can all eat together early and I do not have to cook two separate meals in the evening.

It is always fun to serve up a hands on meal, when every one can make up their own particular favourite combination.  Daniel, my son, always opts for maximum salad, lashings of hummus and as little meat as possible.  My daughter, Amelie is completely opposite, going straight for the meat and avoiding anything that resembles a vegetable.  Hugh, the other half, crams as much as humanly possible into one kebab and then drowns the whole thing in chilli sauce.  As for me, my main pleasure is as I said, - one meal, everyone happy.  If you have vegetarians in the family, you could always make some Falafal.

I discovered that The Turkish Food Center had a branch in Croydon which isn't far from me and I was really keen to give it a visit.  I am a bit embarrassed to admit that when I got out of the car in Croydon, I actually felt a little bit nervous.  I have lived in London all my life, but suddenly I felt in unfamiliar territory. No one appeared to speak English. But I reminded myself that this was exactly what my blog is supposed to be about.  Ethnic shops amongst ethnic communities. 

Once inside The Turkish Food Center, I lost myself amongst the aisles of fantastic exotic pulses, spices and nuts.  They have a butchery and a bakery with freshly baked Turkish Breads, biscuits and sweets.  There was a wonderful selection of vegetables, fruit and herbs.  I realised I completely forgotten any fears and that is exactly why it is so important to integrate ourselves. Fear comes from the unknown and that is what breeds prejudice.

On this one street in Croydon, the London Road, minutes away from where some of the worst rioting and looting took place are the most fantastic selection of Indian, Pakistani, West Indian, African, Sri Lankan, Middle Eastern and Caribbean shops, trading, working and living side by side in total harmony.

Lamb Shish Kebab
Obviously Kebabs are best on the barbecue but if you don't have one they are still really good baked in an oven, as hot as it will go for about 10 minutes.

800g leg of lamb
2 peppers, red, yellow, green or orange, cut into chunks
2 red onions, cut into chunks
For the marinade
100ml extra virgin olive oil
1 clove garlic, crushed
2 tsp of ground cumin
1 tsp ground coriander
1 tsp chilli such as cayenne
2 tsp dried oregano
2 tsp Zahtar

Chop the lamb into chunky cubes, removing any excess fat.

For the marinade: in a large bowl, combine all the marinade ingredients in a bowl with some salt and freshly ground pepper. Add the meat cubes and toss to coat thoroughly in the mixture. Cover and refrigerate for at least 2 hours and up to 36 hours.

When ready to cook, preheat a char-grill or barbecue to hot.

Remove the meat from the marinade and thread the cubes onto long or round metal skewers, alternating with chunks of onion, cherry tomatoes and pepper.

Cook the kebabs on the hot char-grill or barbecue for 4-6 minutes on each side. But you can just fry them in a fryingpan.

Serve the kebabs with flatbread and a range of mezze - such as hummus, moutabal, Tabbouleh or Fattoush Salad as accompaniments.

Turkish Kofte Kebabs with Minted Yoghurt

500g minced lamb
1 onion, finely grated
3 garlic cloves, crushed
2 tsp Cayenne Pepper (less if for kids)
2 tsp Ground Cumin
1 tsp Ground Coriander
Juice of one lemon
1 small bunch of fresh coriander, finely chopped
Oil for brushing
Salt
Freshly ground black pepper

For the minted yoghurt
200g/7oz Greek natural yoghurt
2 tbsp chopped fresh mint

Preheat a charcoal barbecue 40 minutes ahead of cooking or a gas barbecue 10 minutes ahead of cooking. If using a cast-iron griddle pan, heat it over a high heat, then lower the heat slightly before cooking.  Cover eight bamboo skewers with cold water and leave them to soak.

Put the minced lamb into a bowl with all of the ingrediants, some salt and some freshly ground black pepper. Mix together with your hands until bound together.

Divide the mixture into eight and mould it into long sausage shapes around the drained bamboo skewers. 

 For the minted yoghurt, mix the yoghurt with the mint, half a teaspoon of salt and some pepper and set aside.

Brush the kofte generously with oil and lightly oil the bars of the barbecue or griddle. Cook for five minutes, turning occasionally, until browned all over and cooked through.

Domates Salatasi

4 medium really red tomatoes, firm and cut in chunks
2 cucumbers, preferably the small variety, cut in half, de-seeded and chopped 
1 small red onion, very finely chopped
Dressing
1/4 cup olive oil
1/4 cup lemon juice
1 handfull fresh dill, finely chopped
Salt, to taste
Freshly ground black pepper, to taste

Mix everything together.  Spoon over your kebab.

Turkish Food Centers 14 Branches all over London - see directory