Nutrition Archives - Page 3 of 4

lucycorry November 4, 2014

Be my guest: Homegrown Kitchen

It takes a special sort of person to make chocolate and chickpeas sound like natural partners. Nicola Galloway – chef, author, gardener, mother and general all-round good egg – is that person.

Nicola’s lovely blog, Homegrown Kitchen, has just turned two. Here’s how – and why – she manages to fit writing it into a very full life.

What’s Homegrown Kitchen about?
Seasonal & wholesome recipes and the occasional homemade craft. I think the word ‘homegrown’ encompasses many things, partly it is about cooking with food we grow in our garden, but it is also about keeping things simple, eating local where possible, making food from scratch, getting back to the basics.

When did you start it? Why?
Almost exactly two years ago. I already had a website with recipes from my cookbook, Feeding Little Tummies, and other seasonal recipes but it didn’t have much energy or rhythm to it. I was wondering how to make it more interactive and around the same time was introduced to food blogging. It was quite a new thing in New Zealand at the time and it has taken a while for people to catch on. However, I really like the interaction and regularity blogging adds to my week and my writing and photography skills have improved immensely.

What’s your day job? What else do you do?
I am a food writer for several magazines, and author, and I run cooking workshops in Nelson and around New Zealand. I am also a Mum to two young children so most days I am juggling work and family life.

30-minute pad thai (photo: Nicola Galloway/Homegrown Kitchen)

Do you have any culinary training or professional experience?
I am a trained chef [dip, professional cookery 1999]. I travelled and worked as a chef for about five years before changing direction into food writing and running cooking workshops.

Who’s your food hero?
My Nana taught me to cook and will always be my no.1 food hero. I also love Nigel Slater’s rustic cooking style, and Sandor Elli Katz and Sally Fallon give me regular inspiration from their exceptionally researched and thorough cookbooks.

Describe your kitchen in three words.
Rustic, wooden, the heart of our home.

Salted caramel coconut flan (Photo: Nicola Galloway/Homegrown Kitchen)

Who do you cook for?
My family of four (husband and two young children) and anyone who visits, there is always food going on around here. As I said, our kitchen is the heart of our home, it is a large open plan kitchen / dining room that spills out into a sunny conservatory. I am often recipe testing and have extra food that needs to be eaten if friends drop around.

Masterchef and TV food shows – hot or not?
Not for me, I don’t have a lot of spare time to watch TV. But if they increase the interest of home cooking it has to be a good thing for those who do watch them.

What’s the last cookbook you bought?
The Unbakery Cookbook by Megan May – absolutely brilliant if you want to learn more about raw food.

Cauliflower crust pizza (Photo: Nicola Galloway)

What has been the best meal you’ve ever eaten?
Oh gosh that is a hard one… let me think. We had some pretty memorable meals on our trip to Cuba last year. I remember one cooked by ‘the Aunties’ – my Mum is married to a Cuban and lives in Havana – it was very simple, beans and rice with a special goat curry [although not spicy], and large platter of the creamiest avocados I have ever eaten dressed with lime and olive oil.

What are your three favourite posts on your blog?
Of course just talking about Cuba one of them would have to be from our trip – Salted Caramel Coconut Flan, also 30-Minute Pad Thai + Behind the Scenes and Yogurt & Honey Panna Cotta w/ Roasted Strawberries.

Tell us about another blog you love.
My Darling Lemon Thyme by Emma Galloway – one of the first food blogs I started reading. I am asked often if we are related and recently found out we are distant cousins but have never met (yet!)

Roasted strawberries with yoghurt and honey panna cotta (Photo: Nicola Galloway)

What’s for dinner tonight?
Lentil dahl with yogurt sesame flatbreads – I learned the recipe from a Pakistani woman about 12 years ago and it is still my favourite dahl recipe. I must share it on the blog one day.

Would you like to be my guest? Drop me a line…

lucycorry October 7, 2014

Double chocolate beetroot cakes

Delusion is a wonderful thing. It’s why dress shops have flattering mirrors, why cosmetic counters have soft lighting and why a whole industry has sprung up around ‘healthy’ baking.

There are two ingredients required for ‘healthy’ baking – either fruit and vegetables (hello, carrot cake) or oats (to whit, the entire British flapjack industry). Now, few people will dispute the merits of vegetables or whole grains, but they’re not enough to mitigate the ingredients needed to turn them into cakes or biscuits. Far better, I think, to concentrate on the deliciousness imparted by a couple of juicy beetroots to a trayful of chocolate-studded cakes than angst about whether they’re good for you or not.

Double chocolate and beetroot cakes
This is a good school holiday activity for idle hands – especially if you can get them involved in the dishes afterwards. This recipe makes around 18 cakes, which keep well in an airtight tin and can be frozen very successfully for lunchboxes or unexpected visitors.

It’s also a fitting entry for October’s Tea Time Treats, a blogging event run by Karen of Lavender and Lovage and Jane of The Hedgecombers. This month, they’re looking for recipes containing fruit and vegetables. If you subscribe to the theory that chocolate is derived from a fruit, then this fits the bill on both counts.

2 cups wholemeal flour
3/4 cup caster sugar
3/4 cup packed brown sugar
4Tbsp good quality cocoa
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1 tsp ground ginger
1/2 cup coconut
3/4 cup roughly chopped dark chocolate
3 eggs
3/4 cup caster sugar
3/4 cup packed brown sugar
2/3 cup oil
1/4 cup yoghurt
3 cups finely grated raw beetroot (about 2 medium beetroots)

Heat the oven to 160C (fanbake) and line 18-muffin pans with cupcake liners (not essential, but makes for easier cleaning up and no anxiety when it comes to getting them out of the tin).
Sift the flour, cocoa, spices and baking soda into a bowl. Stir in the coconut and chopped chocolate and set aside.
Beat the eggs, sugar, yoghurt and oil together until thick and pale. Fold in the dry ingredients, then the beetroot. Divide between the prepared tins – each one should be about two-thirds full – and bake for 20-25 minutes.
I like these just as they are, but they’re also very good with a simple cream cheese icing (beat together 1 cup soft cream cheese with 2 Tbsp honey and 1/2 tsp pure vanilla) and a scattering of chocolate. (That does make them less ‘healthy’ though!)

What’s your favourite ‘healthy’ baking treat?

lucycorry September 12, 2014

The best ever chocolate coconut chia pudding

There’s no question about it; chia seeds are miraculous. Not only do they contain all sorts of good things like omega 3 fatty acids, potassium and all the amino acids a girl could want (making them a complete protein), they also swell amazingly fast in liquid meaning you can have chocolate pudding for breakfast. That’s what I call a miracle.

Chocolate coconut chia pudding
This is my current favourite breakfast – it’s very portable, very fast and it keeps you going for ages. The only trouble is, it’s very hard to stop eating it, especially when you discover that it goes extremely well with a scoop of fridge-cold coconut cream (or yoghurt, if you’re virtuous). If you have fearful childhood memories of sago and tapioca pudding, the bobbly texture may not be for you. But that just means there’s more for me…

400ml can coconut milk
1/3 cup chia seeds
3 Tbsp best quality cocoa
1 Tbsp golden syrup or runny honey
1 tsp pure vanilla extract
pinch of salt

Put everything in a bowl and stir vigorously, until well mixed. Set aside – in a cold kitchen or in the fridge – for 15 minutes. The chia seeds will swell like magic, thickening the liquid. If it seems a little too thick, add a little water or more coconut milk. Grate a little chocolate or grind some vanilla over the top. Serves 2-4 people, depending on greed.

Have a great weekend, everyone! x

lucycorry June 13, 2014

Treat me: Gluten-free chocolate cakes

Forget war, forget inequality, forget child poverty and the melting of the icecaps, the thing that really gets people riled up is whether or not gluten is evil. Trust me, I’ve spent a lot of time moderating comments on a big mainstream news site and the vitriol directed at the gluten-intolerant is intense.

If you believe that people who need to avoid gluten for the sake of their health are attention-seeking worrywarts, look away now. Because the June We Should Cocoa challenge is all about gluten-free chocolate treats, and I’ve got a cracker of a recipe to share. You don’t have to be anti-gluten to like it, but if you are, I hope it becomes a regular part of your repertoire.

Little chocolate cakes (gluten-free)

This is my adaptation of this recipe, which in turn is a redux of a recipe by Dr Libby. I found the original just a little bit dull and worthy, so have given it a bit of a makeover. This is the kind of chocolate cake you can put in your kids’ lunchboxes and feel all smug about. It’s also a good way to use up that sunflower seed butter I showed you how to make earlier this week. I think those holistic health types call that synergy.

If you want to make it even less worthy, put an extra square of good chocolate in the bottom of each muffin case before you add the mixture. Then you can call it pudding.

3 ripe bananas, mashed

2 eggs

2 tsp pure vanilla extract

3/4 cup nut butter

2 Tbsp oil – coconut, olive, whatever you have

1/4 cup honey

3 1/2 Tbsp best quality cocoa

1 tsp baking soda

1 Tbsp vinegar

50g best quality chocolate – I’ve used white in the photos, but any sort will do – roughly chopped

Heat the oven to 180C and put paper cases in a 12-hole muffin pan.

Put all the ingredients except the baking soda and vinegar into a food processor and whiz until smooth. Add the baking soda and vinegar and whiz again.

Pour into a jug, then pour this into the muffin cases until they are two-thirds full. Sprinkle each one with the chocolate and bake for 15-18 minutes, until risen and cooked through. Remove to a rack to cool slightly before eating. They will deflate slightly.

These can be kept in an airtight container in a cool, dark place for about five days. The flavour intensifies the day after they are made. Makes 12.

Have a great weekend everyone x

lucycorry May 15, 2014

Just add water soup + a giveaway!

When we came home from our epic Euro adventures last year there was one thing I was dying to do: drink water out of the tap. Because cocktails and jasmine tea and magnums of rose are all very well, but there comes a time when all you want to do is turn the tap on and have delicious, unpolluted, H2O come gushing out.

New Zealand isn’t immune from the cult of the plastic water bottle, of course, but we are lucky that we can drink the good stuff straight from the tap (even though many local councils advise people to run the water for a bit first thing in the morning to flush out any trace metals that might have built up overnight, which is a bit worrying!) I’m sure this is one of the reasons why our coffee is so good – an old flatmate of mine who was a coffee roaster was meticulous about water quality and insisted on using filtered water in his espresso machine.

While we’re used to taking good quality water for granted, I am really happy to be able to support a UK-based campaign run by BRITA and Delicious magazine that’s hoping to find some great recipes using filtered water. That might sound a bit ‘Emperor’s New Clothes’, but good water is an integral ingredient to so many things (not to mention the soup below). You can find out a bit more about the Better With BRITA competition here – don’t forget to check out the current entries to see who you’re up against. The three winners will be taken on a VIP trip to The Big Feastival in London and get the chance to sell their wares (and show off in general).

If you’d like to improve your drinking water quality, BRITA have given me one of their exceptionally pretty Marella Water Jugs (RRP £33) to give away to a lucky reader. You can enter via the Rafflecopter wotsit below. Unfortunately this giveaway – like the Better with BRITA competition – is only open to UK residents, but I have a consolation prize for everyone else – the secret to making ‘just add water’ soup.

Just Add Water Soup
In the colder months we follow the happy ritual of having a roast chicken on Sunday nights, not least because it means we have two cheering lunchboxes of leftovers to brighten Mondays. I used to feel guilty about throwing away the carcass instead of making stock, until I twigged that I could shortcut the process and make hands-free chicken soup instead. Here’s how…

1 x chicken carcass (or as many as you may have!)
2-4 cloves garlic, peeled and sliced
2 onions or leeks, peeled or washed, as appropriate, finely sliced
2 carrots, peeled and diced
1/4 bunch celery, including leaves, roughly chopped
fresh herbs – parsley, thyme, sage
2 potatoes, peeled and diced
water
salt and pepper
olive oil
extras: tinned beans/chickpeas, drained and rinsed; quinoa or buckwheat; more herbs

Start by putting the chicken carcass in a large pot. Tuck in the vegetables around it and barely with pure, filtered tap water. Cover, set over medium heat and bring to a gentle simmer. Let bubble away for 15-20 minutes, until the vegetables are tender. Remove from heat and extract the chicken bones and any bits of skin or fat. The meat should fall from the bones (and there will be a surprising amount of it). Return to the heat and add in any of the extras. If adding grains, add them to the pot and bring the soup to the boil. Simmer for 10 minutes, or until tender. Taste for seasoning – it will need a good amount of salt. Serve with crusty bread and a drizzle of olive oil. Makes 4-6 servings.

a Rafflecopter giveaway

Given the frugal nature of this simple soup I think it’s a fine contender for this month’s Credit Crunch Munch, a blog event devoted to budget-friendly food created by – Fab Food 4 All and Fuss Free Flavours. This month it’s being hosted by Gingey Bites – check out her list of frugal and delicious meals.

* This post was created with the assistance of BRITA, but all opinions (and the recipe) are my own.