The home alone lunch

Oh woe is me! Joe and Brittany are at work, and I am home from Uni!

I would normally whip something together for lunch for the family before Joe goes to work. Usually, everyone in my family goes off to work after a warm and nutritious meal, but today wasn’t one of those days. I had an unexpected exam that kept me away from home during the time frame that I would normally organise lunch. As a result, I found myself alone, at home and hungry, pondering my luncheon prospects. After digging around in the fridge, I came up with this.

I toasted up some garlic and rosemary sour-dough baguette before adding some caramelised onions and char grilled peppers. This little dish was completed with some Boconcinni cheese and Kalamata olives. Yup, my life is good….

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Wholemeal Pancakes with Yoghurt

Don’t you just love a good hearty breakfast? If I don’t have something substantial for breakfast, my entire day suffers. And do you know when it’s even most important to have a good hearty breakfast? The morning after a night of awesome food, brilliant company and general beverage (over) consumption. The lovely Kat came to visit us last night for our customary fortnightly catchup. Joe wined and dined us and I wish I had of gotten photos of his spectacular efforts, but alas, the thought didn’t occur to me until we had consumed every last mouthful! You will just have to take my word for it – his spaghetti meatballs with wholemeal pasta dish was satisfyingly tasty and his berries with Chantilly cream dessert was heaven sent! But I digress…

It would be rude of me to send anyone from this house with an empty belly. Anyone who knows me knows that I love to feed people. Its how I express myself and to me, preparing a delicious meal is the ultimate expression of caring. It’s always a little scary serving Kat with samples of my kitchen creativity though, as she is a chef. I adore teasing some cooking tips from her though and she never fails to impress. This morning I teased this amazing gem from her… *queue heavenly music and rays of sunshine* Yoghurt in your pancake batter.

[  SERVES: 4  |  TIME: 20 MIN  |  COST: <$5  ]
[  JOES' RATING: 4/5  |  MY RATING:  4/5 |  BRITTANYS' RATING:  ?/5]

Ingredients

2½ cups wholemeal flour
1+ cups yoghurt
1+ cups soy milk
2 eggs
1 tablespoon baking powder

Method

1. Bash Stir all ingredients with a stick spoon until dead thoroughly mixed.
2. Warm some oil in a frying pan over medium heat. Using a large spoon, put some batter into your pan. Use the back of the spoon to spread out.
3. Turn after a few minutes or when the edges are golden brown. Remove from the pan once cooked on second side.
4. Serve in a stack of two with all kinds of divine manna of the gods: fruits, cream, ice cream, maple syrup….

Observations

• I used some low far berry flavoured pot set yoghurt and the flavour and sweetness of the yoghurt could be tasted with each bite of pancake. It actually added a fantastic dimension to an old family favourite. I cant imagine yoghurt-less pancakes any more!
• This batter was a little thicker than I had intended, as I was going by feel rather than a recipe. In hindsight, I should have added more yoghurt and soy milk to thin it out a little.
• The pancakes were a little quite dense. A little more baking powder would have done the trick. Next time, Id double the amount. Just the same, the heaviness of them gave them quite a rustic feeling.
• Diabetic Note: I wouldn’t class this meal as Diabetic friendly as it would be quite heavy in carbohydrates, although, with a little alteration it could definitely fit the bill. Diabetics should not have more than two pancakes, and definately should skip the syrup, ice cream and cream. Otherwise, I think it would be fine. I have to admit that I stayed full for a very long time from just two pancakes with fruit, and skipped morning tea as a result. Ultimately, maybe it could work on a 24 hour scale, but check with your dietitian.
• Ethical Note: I have switched to using wholemeal (also called whole wheat) or blended flour where possible. Not only is it healthier for you, but it is better for the environment. Wholemeal utilises all of the grain as opposed to white flour which discards the germ and bran. Wholemeal has no additives and is not produced using the heat and bleach treatments that white flour does. By contrast, white flour requires refortifying, having killed available nutrients through such processing techniques where wholemeal does not. Additionally, many brands available on supermarket shelves boast being produced from 100% Australian Flour, lowering the carbon miles of the product!

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Bil-Ful – Stewed Broad Beans

Broad beans, shelled and steamed (Photo credit: Wikipedia)

And the trip down memory lane continues. When I was a young girl, my Nanu (meaning “grandfather” in Maltese) was always busy in the vegetable garden. No small feat, given that we lived at Brighton-Le-Sands in Sydney and the sand soil wasn’t very good for such activities. Nevertheless, he managed to grow all manner of things for the dinner table, including broad beans.

My Nana would shell the beans like those in the photo (left) (Photo credit: Wikipedia) and make a kind of tomato sauce / stew / thing which we would eat with pasta, bread and vegetables. When I found this recipe on on Silvias Corner, I knew I was on the right path.

Kosksu is a small pasta that my Nana use to get and put in soups and stews. I can’t get it here, so I just used Fettuccine today. I also altered the recipe a bit from the one on Silvias site, going from memory. Hopefully it wont offend any traditionalists who may be reading!

[  SERVES: 3  |  TIME: 2 days + 60 MIN  |  COST: <$5  ]
[  Joes' Rating: 3.5/5  |  My Rating:  3/5 |  Brittanys' Rating:  3/5]

INGREDIENTS

1 400 g tin chopped tomatoes
250 ml vegetable stock
150 grams dried broad beans
1 onion, sliced thinly
handful flat leaf parsley, shredded
2 tablespoons tomato paste
3 basil leaves, shredded
1 – 2 tablespoons minced garlic
drizzle of olive oil
pinch bicarbonate of soda
salt and pepper to taste

Method

1. The dried beans should be washed under running water before being placed in a container with ample water and a pinch of bicarb soda. Check the water after several hours, and top up if needed. Change the water every 24 hours. See photo below.
2. After two days, the beans will have doubled (or tripled!) in size. Rinse the beans under running water. Bring a pot of water to the boil and add the beans. Cook for 30 – 45 minutes, or until soft. Drain and set aside.
3. In a frying pan, add the garlic and onion to a little olive oil. Once the onions start to caramelise, add the chopped tomatoes and cook over a medium heat until reduced by one third – approximately 15 – 20 minutes.
4. Add the herbs and beans and stir well. Increase the heat slightly, add a little stock to thin slightly as needed. Stew for 10 – 15 minutes, or until the beans are tender.
5. Season and thicken if needed with the tomato paste before serving.

Observations

• The beans went in with the skin on them, resulting in a slight rubbery texture. I remember them being slightly sponge like a kid, but I guess they were fresh, and these are dried. Removing the skins is not an option, as the insides tend to fall apart rapidly. It is an unusual texture, and could take some getting use to.
• Brittany didn’t enjoy the beans so much and felt there were too many. Joe and I enjoyed the dish, but it was a lot of work. It is a nice alternative for occasions however, and will be made again at some point in the not so distant future.
• If there is anyone reading who does know authentic Maltese cuisine and can offer any suggestions, please drop me a line! rhianna at nor dot com dot au – ta!
• Diabetic Note: I am having all sorts of trouble trying to find a diabetic friendly pasta. As you can imagine, my blood glucose levels didn’t like all the carbohydrates in the pasta, so an alternative to this may be to pour it over steamed veggies or with some crusty bread instead of pasta.

 

Bigilla – Broad Bean Paste

You might remember me being reminiscent recently of my childhood and Maltese heritage? I mentioned a desire to reclaim some of the lost cultural cuisine. Well, I’ve been a busy girl on that front! Lately I have been scouring the internet for some delicious Traditional Maltese recipes that I remember. I also thought some people might like a little history lesson about Malta.

Malta is located in the Mediterranean Sea, 80 km south of Sicily. It is made up of a group of islands, although only 3 are inhabited. It has a land mass of  just 316km² making it both one of the smallest and most densely populated countries in the world. It has two nationally languages; Maltese and English. Historically, just about every ancient super power has had a crack of owning this expensive little piece of real estate; Phoenicians, Greeks, Romans, Arabs, Normans, Aragonese, Habsburg Spain, Knights of St John, French and the British to name a few. After a long associate with England, Malta gained independence from the mother country in 1964 and became a republic 10 years later.

Malta is capable of producing only 20% of its agricultural needs. The rest is imported from neighbouring countries, accounting for the expense of much of the produce available. As such, Maltese cuisine has several recurring staples; rabbit, tinned corned beef, broad beans, soft cheeses (particularly ricotta) and pasta.

Today I am making Bigilla. This recipe was originally posted on Silvia’s Corner. It is a paste that is served hot with fresh crusty bread. I remember eating this as a kid, and the smell of it just takes me right back. Enjoy!

 

[  SERVES: 2 - 4  |  TIME: 2 days + 60 MIN  |  COST: <$3  ]
[  Joes' Rating: 3.5 / 5  |  My Rating  4 / 5 ]

INGREDIENTS

250 grams dried broad beans
handful flat leaf parsley
1 – 2 tablespoons minced garlic
drizzle of olive oil
pinch bicarbonate of soda
salt and pepper to taste

Method

1. The dried beans should be washed under running water before being placed in a container with ample water and a pinch of bicarb soda. Check the water after several hours, and top up if needed. Change the water every 24 hours. See photo below.
2. After two days, the beans will have doubled (or tripled!) in size. Rinse the beans under running water. Bring a pot of water to the boil and add the beans. Cook for 30 – 45 minutes, or until soft and cooked. Drain and allow to cool slightly – until comfortable to handle.
3. Press the beans between your fingers to burst the skins open. Place the bean pulp into a blender bowl, discarding the harder casings.
4. Add the parsley and garlic to the bowl and a drizzle of olive oil. Blend until smooth, adding more oil if needed.
5. Season well, and serve warm with hot crusty bread.

Observations

• Joe and I just devoured a whole bowl full of this spread with a sour-dough baguette for lunch! I sliced the baguette into thick slices on the diagonal and popped them into the oven for 10 minutes until crispy.
• I remember when I was a little girl and Nana would dip the bread into olive oil before putting on the spread. I am not sure how traditional that is, but I would say its pretty solid in tradition. We omitted the extra oil today.
• I was intensely satisfied with this dish. Joe said it lacked a distinct flavour, and was just “warm, mellowy goodness”, but I could definitely taste the beans. Either way, it would make a great finger food for intimate friends.
• Diabetic Note: I am pretty sure all that sour dough is going to be bad for me somehow…….. Lets just hope my dietitian doesn’t read this post! (Hi Richard, if you are stalking!) To make this more diabetic friendly, go a little easier than I did on the hot, delicious, crusty brea……………… *drool*
• Ethical Note: I was really thrilled to find out the beans were a product of Australia! I just got them form a health food store. In larger cities with continental grocers, you may even get them fresh.

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Cabbage Rolls

I honestly can’t tell you what inspired this dish. Perhaps it was the gorgeous photos on Kathy Man’s blog. I tend to think it was influenced by the fact that there was a whole cabbage in my weekly box of fresh local vegetable from Fruitos. Whatever the reason, I am here to tell you the results were delicious!

[  SERVES: 3  |  TIME: 30 - 40 MINUTES  |  COST: $4 - 5  TOTAL ]

[  JOES' RATING:  4 / 5  |  MY RATING  2.5 / 5 ]

 INGREDIENTS

1 cabbage, cored with leaves separated

Filling

250 gm pork mince
½ onion, diced
½ – 1 cup cooked brown rice
¼ cup bean shoots, cut coarsely
3 tablespoons soy sauce
1 tablespoon garlic
salt and pepper to taste

Sauce

2 cups stock (vegetable or chicken)
3 tablespoons oyster sauce
1 tablespoon garlic
1 teaspoon corn flour

Method

1. Mix all ingredients for the filling in a bowl and set aside in a bowl and set aside.
2. Bring a large pot half full of  water to the boil. Place one cabbage leaf in the water at a time for about three minutes or until semi transparent and soft. Remove from the water and place into some cool water for 30 seconds.
3. Place the cooled cabbage leaf onto a board. Place a tablespoon of mixture at one end of the cabbage leaf. Fold the sides up and carefully roll the cabbage to form a parcel. Use toothpicks if necessary to hold the roll in place.
4. Place the rolls into a steamer when complete. Steam for about 20 minutes or until cooked.
5. Mix the cornflour in a little water and set aside. In a small saucepan, mix the stock, oyster sauce and garlic with a whisk.  Bring the sauce to a gentle boil before slowly adding the corn flour mixture, whisking continually. The sauce is ready when it is slightly thickened and has a silky appearance.

Observations

• This dish was so simple, yet so yummy. It looks gorgeous plated up with some steamed greens. Makes me look like I have some skills!
• I felt the rolls needed something. I was hoping the bean sprouts would provide a little crunch, but of course they cooked so they became quite soft. In reflection, some pine nuts would have been a great addition, or perhaps some celery. Joe loved them just as they were and was looking for more after devouring his three.
• I used a regular round white cabbage, however I think it would have been easier and taste better with a wombok cabbage. If you do use a regular cabbage, cut out the thick centres, as they wont roll well.
• Diabetic Note: There is not much in the way of carbohydrates in this dish, so add a little extra rice to your plate.
• Ethical Note: Where possible, try to lower your carbon footprint by sourcing local produce. Also, keep an eye out for free range pork mince which is starting to pop up in the major supermarket chains.

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How to wrap won tons

Wonton noodle soup in Boston's chinatown (Photo credit: Wikipedia)

It has been a busy day in the kitchen! When I can I try to get myself organised for several lunch time meals for midweek nourishment when time is tight. This week, we will be feasting on a winter favourite in this household – hot, delicious, satisfying Won ton soup! I have posted on how to make won ton soup before in the past, but today I decided to make a “how to” on wrapping them.

[  Makes: 35  |  TIME: 20 - 30 MINUTES  |  COST: $6 - 8  TOTAL ]

Ingredients

1 packet commercial won ton wrappers
250 grams of minced pork or chicken
1 cup finely chopped shallots
1 tablespoon minced ginger
1 tablespoon minced garlic
1 tablespoon soy sauce

Method

• Mix all ingredients in a bowl
• Lay your wrappers on a board with a good gap between wrappers. Put one teaspoon of mixture in the centre of the wrappers, and moisten the edges of the wrapper (see photo below).
• During the wrapping process, you will want to expel any air inside the won ton. This will stop it from falling apart when cooked.
• After your won tons are wrapped, place then on a tray that has been covered with some grease proof baking paper. Ensure there is clear space around each won ton and that they are not touching.
• When ready, place the tray into the freezer for 2 hours. Place the frozen won tons into an air tight container for storage. Once frozen, won tons are good in the freezer up to three months.

How to: Tortellini Style Won Tons

1. With your meat mixture in the centre, fold your wrapper in half and seal. Wet one tip of the triangle (photo 1).
2. Apply a little pressure on the centre of the wrapper to allow it to fold in half (photo 2).
3. Press the two tails together so they stick together (photo 3).

How to: Square Style Won Tons

1. Fold two sides up to meet in the centre to form a triangle. Press the tip firmly to form a seal, but leave the sides open (photo 1).
2. Bring the other two sides up to meet the centre, firmly pressing all seams to seal the contents. Try to expel any excess air during this stage  (photo 2).
3. Your square won ton should be firm but with clear stiff edges (photo 3).

How to: Purse Style Won Tons

1. Bring all sides up to the middle, and press lightly to expel any excess air (photo 1).
2. Using your thumbs, press hard to form a tight seal with all loose edges (photo 2).
3. Place on a hard surface and press lightly to form a flat side (photo 3).

 

High Fat, Low Carbohydrate Diets May be Harmful to Diabetics

Reblogged from Cooking with Kathy Man:

High-fat, low-carbohydrate diets currently promoted to aid weight loss and control of blood sugar may be harmful to diabetics because they increase inflammation and the risk for heart disease, according to a new study presented at the Society for Endocrinology 2012 Conference.

According to researchers at the University of Warwick, all people display increased blood levels of endotoxin, a bacterial fragment that enters the bloodstream from the gut and is associated with inflammation and heart disease, following the consumption of a high-fat meal.

Read more… 167 more words

 

Thank you!

In the greater scheme of history, it is important to note milestones. No doubt your parents would recall your first steps. You would remember in intimate details your first broken heart. And who could ever forget your first successful pavlova (and possible the 15 horrendous ones that proceeded it). Today’s post recognises another important milestone – this blog attained the impressive achievement of obtaining 50 liked posts! While that may not seem equal to climbing Everest, dear reader, it is exciting to me! On 50 separate occasions, individuals like you took two seconds and clicked the like button on my posts. I mean……….. You like me! YOU REALLY LIKE ME! *insert dramatic music here and a close up of tear filled eyes*

Ok, emotional moment is over. Thank you for taking the time to leave your comments, pass on helpful advice and offer your support. Even the like button is a huge recognition for me, and I appreciate your effort.

I also wanted to let you know, (although I am sure many of you have already figured it out) that Rhianna’s Guide to Ethical Eating now has a Facebook page! Please feel free to like the Facebook page – it is an easy way for Facebook users to keep up to date with what’s happening. (My other blog The Environmental Rhi-Source is going strong also and its Facebook page can be found here.)

So what is planned for the immediate future for this blog? I have plans to bring you a few guest contributors who have similar blogs. There is nothing as special as sharing, and bringing the community together. If you are interested in contributing, please get in touch with me! I also plan on bringing you some more grass roots type of cooking as I explore some new techniques such as sprouting and home made sour-dough! I also want to do a wrap up on ethical and sustainable smart phone apps that help educate the environmentally concious consumer. If you would like me to write on a particular topic, please feel free to get in touch (email, comment or bat phone).

 

Chicken, Chia and Couscous

Perhaps you remember us discussing the awesomeness of chia seeds the other day when I made banana and chia seed muffins? Spurred on by that discussion, I decided to do more chia seed research and experiment with chia seeds that have been soaked. Its probably a good idea to try to incorporate them into our diet, specially as we move further and further away from a meat based diet into a more legume and vegetable based diet. Yesterday I posted about home made chicken stock and today’s recipe utilises the meat and stock from the stock making process. Nothing goes to waste around here – so deliciously efficient!

[  Serves: 4  |  TIME: 20 - 30 minutes  |  COST: $6 - 8  total ]

Ingredients

2 cups dry couscous
2 cups chicken stock
1 cup cooked free ranged chicken
1 cup potato
1 cup sweet potato
1 cup pumpkin
1 cup mixed frozen peas and corn
1 leek
¼ cup chia seeds
¼ cup water
2 tablespoons minced garlic
1 tablespoon caraway seeds
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
drizzle of oil
salt and pepper to taste
teaspoon of butter to serve

Methodology

1. Shred the leek into small pieces. Cut the remaining vegetables into bite size pieces. Shred the chicken as desired. Soak the chia seed in an equal amount of water. (see photo below).
2. In a large saucepan, add the caraway seeds to some warmed oil. Once fragrant, add the remaining spices and garlic and mix well.
3. Add the leek to the oil and spice mixture and cook until opaque. Add the remaining vegetables (except the chia seeds) and mix well to ensure all vegetables are coasted in the spice and leek mixture.
4. Add enough stock to cover the vegetables and cook at a rolling simmer (with the lid on) until all vegetables are all cooked.
5. Reduce the heat to the lowest setting and add the chia seeds, gently mixing well. Once well incorporated, add equal quantities of couscous and stock, mixing well. The stock should be absorbed by the couscous over a minute or two. Cook over a very low heat for three or four minutes, stirring continually. Fluff the couscous up with a fork if needed.
6. Serve immediately in a bowl with a little knob of butter, seasoning to taste.

Observations

• The flavours of this dish worked well. What’s not to love about spices and vegetables?
• The chia seed will go opaque and jelly like once it is soaked – This is normal. Soaking helps release an enzyme in the seeds and makes it easier to digest. Generally, the seeds will soak up their own volume in water within minutes.
• Diabetic Note: As I have noted previously, my body hates couscous. My Blood Glucose Levels (BGL) were quite high after this meal, but it was quite heavy in the pasta department. Also, a teaspoon of butter may be a little fat heavy for some peoples diets. Use your own discretion.
• Ethical Note: Yesterday, on the Chicken Stock post, I spoke briefly about the ethics involved in utilising the whole of the chicken and trying to reduce waste. This recipe used the chicken meat left over from the stock making process. YAY for making the most out of the one resource.

 

Homemade Chicken Stock

When possible, I will try to purchase a whole free range chicken rather than pre packaged cuts. There are several reasons for this: i) its cheaper in the long run, ii) I can utilise all the meat and get several meals from one bird and iii) the bones are very useful for making home made stock. Generally, I will save up the raw bones in the freezer until stock making day when they can all come to use. I also will use chicken legs for this if I find them on special, which I do from time to time. The meat doesn’t go to waste, by the way… I am too thrifty for that!

There are several advantages of home made chicken stock. The house will smell SOOO good while you make it. It will have a reduced salt content compared to commercial brands. It wont be as expensive as commercial brands. And possibly more important, you will know every ingredient in your stock. Make it once and experience the difference for yourself.

[  Makes: 4 litres  |  TIME: 8 hours  |  COST: $10  ]

Ingredients

10 litres of water
1 kg chicken legs & other chicken bones
2 sticks celery
2 carrots
1 onion
1 glass white wine
handful fresh parsley with the stems
handful fresh thyme with the stems
4 – 6 cloves of garlic
6 bay leaves
8 – 10 pepper corns
drizzle olive oil

Method

1. Cut the carrots in half lengthways and the celery sticks in half. Quarter the onion. Set the vegetables aside with herbs until needed (see photo 1 below).
2. In a large deep pot, fry the chicken legs and bones until browned and starting to caramelise. It is good to leave the skin on any bones if possible, as it gives off a lot of flavour (see photo 2 below).
3. Once the chicken is browned, de-glaze the pot with the wine, ensuring it is cooked off to remove the alcohol content. Add all of the vegetables and herbs, filling the pot until comfortable capacity with water (photo 3 below). Bring to a boil before reducing the heat to a slow simmer.
   
4. Simmer with the lid off on a low heat for 2 hours. During this time, skim off the froth that forms on top with a slotted spoon.
5. If you have used cuts of chicken, remove them from the pot, and allow to cool. Strip the meat off the bones at this point, reserving the meat for other recipes (soups, stews, stir fries ect).
6. Return the bones and skin to the pot and continue to simmer for another six hours. When the water has reduced by half, take off the heat and allow to cool.
7. Once cook, strain through a muslin cloth to remove the herbs, vegetables and bones.
8. Store in an airtight container in the fridge for up to 2 weeks, or freezer for up to 3 months.

Observations

• I adore the smell of this cooking. It reminds me of authentic home cooking, just like Nana use to do!
• I am quite heavy handed on the thyme cause I just adore this herb of late. Garlic I cant live without so it is always present in large amounts. (This is possibly why we haven’t been sick in this household for three years!) Adjust the herbs to your own taste.
• Diabetic Note: I skim the fat off the top of this a lot while it is cooking cause I am a little worried about how much fat gets leached into the broth from the skins. If you are concerned about your fat content, just skin the oil slick off the top of the pan occasionally with either paper towel or a spoon.
• Ethics Note: Far too much gets wasted during the boning process of chickens. I prefer to buy a whole bird and bone it out. When I do, I always save the back bones and hips particularly as there is a lot of difficult to use flesh there that is often wasted. Likewise, when I bone out legs for some leg meat (which I use for soups and stews for economic reasons), I save the raw bones for this purpose. Think thrifty, and try to use as much of the bird as possible.