Food For Thought: Potatoes

A humble family stable, the potato is one vegetable that will never go out of fashion. Even with bad press from new food trends and diet fads the potato has held it’s ground, with an even more popular come back as the “food for the future”.

Facts and History
The potato belongs to the Solanaceae family, or better known as the nightshade family of flowering plants. Despite similarities, the potato is not related to the sweet potato or jerusalem artichokes, which span from the sunflower family. What these varieties all share however is that they are a tuber vegetable and have a considerable amount of starch.

The potato is in fact part of the same family as eggplants, tomatoes, capsicums and chillies.

Potatoes are the most widely grown tuber crop, and are the fourth most important food crop in the world after wheat, maize (corn) and rice. More importantly the potato is the only one of these four that is a non-grain food commodity.

Potatoes have a substantially long history, and are thought to have been consumed over 10 000 years ago in the Andes region, near modern day Peru and Bolivia.

The Spanish introduced the potato to Europe in the 16th Century where it soon became an important food staple. Although the potato flourished in Europe due to the lack of cultural diversity only a few species were brought to European shores, and thus the crop was highly susceptible to disease.

In Ireland potatoes flourished in the peaty soil, and very quickly the population obtained a diet of potatoes and milk from the family cow. In 1739 however, when severe frost caused crop failure, one third of the population in Ireland died causing what is known today as the Great Irish Famine.

Potatoes Today
While potatoes remain to be an essential crop throughout Europe, in recent decades potato crops have spread across the globe in areas such as Southern and Eastern Asia. Today China is in fact the largest potato growing country.

The geographic shift in potatoes generally over the years has been towards countries with lower incomes. Potato crops are ideally suited to places where land is limited and labour is abundant; dominantly developing countries.

The potato has been recognised as such an important crop that the UN have named this year, 2008, The International Year of the Potato.

The International Year of the Potato is raising awareness for the important role that this humble tuber has in agriculture, the economy and world food security,

While food prices soar worldwide, concerns are growing over the risk of food shortages and instabilities in low income and third world countries. The potato however, could be the solution.

The potato unlike cereals produces a nutritious food more quickly and on less land, for example the potato plant is 85% edible by humans while only 50% of cereals can be consumed. Potato crops are proving popular in low-income countries, and are now amounting for half the globes harvest.

Potatoes: the food for the future
Despite diet fads such as the Atkins diet and other low carbohydrate diets, the potato has proven to remain a favourite. The diet of an average person is 33 kilos of potatoes per year.

Potatoes are in fact good for you and are being labelled the food for the future. They are a high in carbohydrates, making them a fantastic source of energy as well as satisfying the appetite more efficiently. They have the highest protein content out of all tuber and root crops as well as being rich in vitamin C. One medium sized potato contains half your daily recommended vitamin C intake.

Potatoes are high in starch and absorb sauces and fats quickly. However Potatoes alone are not at all fattening, what makes them unhealthy is rich flavourings such as creams and butters.

How to Cook
In Australia we have more than 25 varieties of potato. With such a choice they should be bought according to variety to boil, mash, steam, fry and roast.

When boiling potatoes make sure to start in cold salted water, other wise you will have potatoes that are watery and mushy on the outside and perfectly cooked on the inside. Starting in cold water will allow the potato to cook evenly and will reduce wateriness.

Some popular varieties are:
Desiree – Originated in the Netherlands and is quite waxy, for this reason it is ideal for mashing, roasting and salads as it holds its shape well after cooking.
King Edward – Originated in Europe, it is one of the oldest varieties. It is characterised by its fluffy texture and is ideal for roasting, baking, chipping and gnocchi.
Red Pontiac – Originated in the USA, and is characterised by its smooth reddish skin. It is best for baking, boiling, mashing however it is not suitable for frying due to a higher content of sugar.
Kipfler – Originated in Germany, this potato is characterised by its long finger like shape. The kipfler is best steamed and used in salads.

Recipes
Olive oil mashed Potato
A delicious and healthier variation on the classic mashed potato. It is great served with anything from fish to steak.

Ingredients
500g potatoes, peeled and sliced
2 cups water
1 tablespoon butter
3 tablespoons good quality extra virgin olive oil
1 garlic clove
1/2 cup milk
Salt
Pepper
Method
In a large shallow pan add the potatoes, and cover with the water, butter, olive oil and garlic clove. Cook on a high heat for 20 minutes, or until the water has evaporated.

Mash the potatoes and fold in the milk. Season with salt and pepper and a dash of olive oil.

Serves 4

Potato Pikelets
These pikelets are great for brunch or made into canapés. Serve them with crème fraiche, dill or smoked salmon or rare roast beef and horseradish.

Ingredients
1 potato, peeled and chopped
1 egg
1- 2 tablespoons plain flour
2 tablespoons cream
1 teaspoon caster sugar
2 tablespoons parsley, chopped
Salt
Pepper

Method
In a food processor blend together the potato, egg and sugar. Add the flour and continue to process until smooth. Fold in the cream and parsley and season with plenty of salt and pepper.

Fry spoonfuls in a heavy based pan with either olive oil or clarified butter until both sides are a golden colour.

Serve with your choice of accompaniment.

Note these pikelets can be made in advanced and kept under a damp tea towel.

This Week’s Recipe: Oven Baked Fish with Tomato and Fennel

Why Oven Baked Fish?

This recipe is adapted from a recipe in one of my favourite cook books Falling for Cloudberries by Tessa Kiros. I fell in love with this book because of the heart and soul that has gone into it. Kiros has a unique and multicultural background, and in this cookbook she brings them all together, showing pride in her families histories and cultures while sharing some of her favourite recipes from around the globe.

I love her recipe for her oven baked fish because it is simple cooking done at its best. For me fish has to stay simple for the delicate flavour of the fish to shine. In this dish the sweetness of the tomatoes, the freshness of the parsley and earthy and slightly aniseed flavours of the fennel give the fish a fantastic background.

This dish is great to feed a large crowd. I simply put the whole pot on the table and serve it with simple boiled potatoes and crunchy bread to soak up all the juices.

Ingredients
1 kilo firm white fish, cut into 6-8cm pieces
400g tin tomatoes, with their juice
1 bunch chopped parsley
4 large garlic cloves, finely chopped
2 lemons, juiced
2 celery stalks, chopped
1 teaspoon sugar
3 tablespoons olive oil
1/2 fennel bulb, thinly sliced
Salt
Pepper
Crusty bread, to serve

Method
Preheat oven to 180 degrees Celsius. Drizzle the bottom of an oven proof dish with olive oil and place the fish in a single layer. In a bowl mix together the tomatoes, parsley, garlic, celery, sugar, fennel lemon juice and olive oil. Season to taste.

Pour over the fish, making sure it is all covered. Cover with foil or a lid and bake in oven for 15 minutes.

Remove the foil or lid and increase the temperature to 200 degrees Celsius and bake for another 40-50 minutes, or until the liquid has thickened and the top of the fish is golden in someplace.

Serve with crusty bread to soak up the juices.
Serves 4-6

Bon Appetite

Make your own... Satay Sauce

Satay sauce is one of the easiest ways to spice up any meal. Also known as peanut sauce, it great to accompany chicken, beef, fish, vegetables and noodles.

Satay sauce is quick and simple to make and tastes authentic when you make it from scratch, unlike some watery and peanut butter tasting store bought versions.

There are many different recipes for satay sauces that use different Asian influences and ingredients, however a favourite of mine is Indonesian based as it has a beautiful sweet and sour balance and is rich in flavour.

This sauce is great to make when you are in a hurry and don’t know what to make for dinner or to impress last minute guests.

Once you have the basics of this sauce feel free to add more spice or adjust the sweetness, saltiness and sourness to compliment your dish.

Ingredients
6 tablespoons crunchy peanut butter
1/2 cup water
1/2 cup coconut milk
1 garlic clove, minced
2 teaspoons palm sugar, grated (or caster sugar)
2 tablespoons dark soy sauce
1/2 teaspoon sambal oelek (or chilli paste or fresh chilli chopped)
2 teaspoon lemon juice
1/2 tablespoon vegetable oil
Salt

Method
In a large saucepan add the oil and garlic. Place on a medium heat and allow the garlic to release its aroma. You don’t want the garlic to become brown. When the garlic is soft add the peanut butter, water and coconut milk. Stir to combine.

Remove from the heat and stir in the palm sugar, soy sauce, sambal oelek, salt and lemon juice.

You may need to add some more water or coconut milk to get a desired consistency.

Check for seasoning and adjust accordingly.

Store in an airtight container in the refrigerator.

Makes 250gr.

This Week's Recipe: Portuguese Tarts

Why Portuguese Tarts?

Encased in a light, feathery crisp pastry, sits a pale yellow, cinnamon scented creamy custard with a slight caramelised burnt top. So delicate and delicious Portuguese’s tarts are claimed to be the new cup cake.

For any one who has been living under a rock for the last couple of years will have missed the universal increase in popularity of the cupcake. Possibly made famous for appearances in television shows such as Sex And The City, these quintessentially cute cakes seem to have popped up everywhere, having replaced the traditional wedding cake to being the latest development in the café culture. Although I will admit that I am an honorary cupcake fan, I am also very glad to see a new and tastier competitor.

Also known as Portuguese cream tarts, they were first made by nuns nearly 200 hundred years ago evolving from pastel de nata, a traditional baked custard. Portuguese tarts have come a far way from humble convents and are now popular the world around.

I am always the first to admit that I am a food adventurous and am willing to try anything, however I am also the first to admit that when you can buy produce made authentically that tastes great, I will. Portuguese tarts fall into both of these categories.

I love to make Portuguese tarts at home, but only when I have the time and patience. The reason is that although they are not difficult to make, they do consist of a few different steps that need your full attention. I suggest you save this recipe for a rainy day, or when you feel inspired to be creative and have friends near by to eat the rewards of your labour.

In the meantime I suggest you try the following places to feed your cravings for some delicious Portuguese tarts.

•Pastelaria Caravela
60 Bronte Road, Bondi Junction, Sydney Australia

•Fernandes Patisserie 516 Marrickville Road, Marrickville, Sydney Australia

Ingredients
For the pastry:
1 packet frozen puff pastry, thawed
1 tsp ground nutmeg
1 tsp ground cinnamon
1 egg yolk, beaten

For the Filling:
1 3⁄4 cups whole milk
1⁄4 cup cream
4 egg yolks
3 tablespoons caster sugar
2 tablespoons plain flour, sifted
1 cinnamon quill
2 strips lemon peel
1⁄2 tsp vanilla extract

To Finish
1 teaspoon ground cinnamon
1 teaspoon icing sugar

Method
For the custard - in a saucepan off the heat, add the milk, cream, egg yolks and sugar. In a thin stream pour in the flour into the milk, while whisking to avoid lumps. Once combined add the cinnamon quill and lemon zest.
Place the saucepan over a low heat and stir continuously with a whisk. Continue to stir the cream on a very low heat until the custard is thick – a high heat will cook the eggs and you will have sweet scrambled eggs. This may take up to five minutes but persist and do not stop stirring making sure to get into the corners of the pan.

Once thick remove from the heat and allow to cool completely. Remove the cinnamon and lemon and cover with wax proof paper to avoid a skin forming.

For the pastry cases - preheat the oven to 160 degrees Celsius. If your puff pastry is in a block, roll out on a floured surface until is it s 1/4 cm thick, otherwise lay the sheets out. In a separate bowl mix together the cinnamon and nutmeg. Brush the sheets with the egg yolk and sprinkle with the spice mix. Starting from one end begin to roll the pastry up like a cigar. Try to make sure it is snug but not too tight to avoid air pockets later. Leave the pastry to sit for five minutes for the egg to glue to the pastry.

Cut the pastry into 2cm thick slices, and lay them flat on a lightly floured surface. Push each disk down with the palm of your hand until they are 1/4 cm thick. You may need to work them slightly with your fingers too.

Place the pastry disks in a tartlet tray or a small muffin tray, pushing the pastry to fit into the corners and far enough up the sides. Try not to stretch the dough, but rather push it gently. This will help reduce shrinkage during the baking.

Fill each case a little more than 3/4 with custard. Bake for 15 minutes on the middle shelf. You don’t want them sitting on the top rack, as they tend to burn quickly. Check to see that they are done by seeing that the pastry is golden brown.

Allow to cool and dust with cinnamon sugar.
Makes 12-14
Bon Appetite

Food Intolerance: Salicylate Sensitivity

Today food is more than just a necessity to live. With food comes the pleasure of creation and inspiration, sharing with friends and family, creating comfort and reliving memories. While the majority of us enjoy food with out a seconds thought of what we are really eating, there are many people out there who cannot share this simple joy.

I myself am lucky because as far as I know I am tolerant to most foods, and can eat and drink anything I like. As a chef however, I am often confronted with people who are not as lucky. Personally, I do not know much about allergies and intolerances, as I do not have to deal with them every day. I have a friend however, who is salicylate sensitive and often asks me how she can create foods that are not bland and boring.

Here I share with you what I have recently learnt and hope to inspire food intolerant people and friends to enjoy creating food as much as I do.

Allergies vs. Intolerance

There is an overall assumption that allergies and intolerances are much the same thing. Truth is that they are not.

An Allergy:
•Is an immune reaction to food proteins. Meaning simply that ones immune system recognises and responds differently to something that is normally harmless to everyone else.
•Can happen very quickly, normally within the hour.
•Can occur with the smallest amount of the allergen.
•Is not as common as we think. It is thought that 1% of adults have allergies, while more children will, as their immune systems develop.

An Intolerance:
•Does not affect the immune system at all.
•Is triggered by chemicals in food, which cause reactions by irritating nerve endings in different parts of the body.
•Is dose related. Some people are sensitive to small doses of particular food chemicals while others will only have a reaction with large amounts.
•Is more common in children as the doses of food to weight and size are increased.
•Can take up to 48 hours to appear.

While there are major differences from allergies and intolerances the symptoms remain to be similar and are very extensive from anything as itchy skin, rashes, bloating, headaches, nausea and blocked airways.

Salicylate sensitivity is when a person is intolerant or sensitive to salicylates.

Salicylates are a natural group of chemicals found in a wide range of foods. In plants salicylates act as a natural immune system against insects and fungus. In manufactured form salicylates are used to preserve items, such as smells in perfumes and flavours in foods. The main food sources of salicylates are certain fruits, vegetables, dried spices, teas and food flavourings.

Salicylates are also highest in unripened fruit and vegetables and are often concentrated just under the skin. Salicylate sensitive people should peel all fruit and avoid the outer layers of vegetables.

Salicylates have a similar chemical structure as salicylic acid, which is manufactured to produce aspirin, and as a result most salicylate sensitive people will be sensitive to aspirin.

Extensive studies have been made to classify different fruits and vegetables and foods from negligible and low in salicylates to high and very high. By eliminating moderate to very high foods and minimising the intake of moderate to low foods one can easily maintain control their reactions. A list of foods with salicylate contents can be found here.

Low Salicylates Recipes:
Parsley Pesto
Fresh herbs always brighten a meal. This pesto is great to add texture and depth to the simplest of meals.

Ingredients
3 handfuls parsley
1 handful raw cashews
2 cloves garlic
1/2 teaspoon malt vinegar
1 cup sunflower oil

Method
In a food processor blend the parsley, cashews and garlic until they form a thick paste. Add the vinegar and while the processor is running slowly add the oil until desired consistency.

Serve in pastas with peas, sweated leeks and chicken. Or spread on meat or fish and bake in oven.

Store in the refrigerator for 3 weeks.

Chive and Parsley Salad Dressing
This light dressing has the perfect balance of sweetness sourness and bite to make any salad a standout.

Ingredients
1 handful chives, chopped
1 handful parsley, chopped
1/4 golden delicious apple cut finely
2 cloves garlic
1 cup sunflower oil
1/2 cup lime juice

Method
Mix the lime juice, chives, parsley garlic and apple in a food processor of blender until ingredients form a puree. Slowly add 1 cup of sunflower oil and blend together.

Serve as a dressing on iceberg lettuce tossed with fresh peas and thinly sliced peeled apple.

Drizzle over cooked meats and fish.

Use to marinate raw meat and fish.

Celery and Potato Gratin
A hearty and delicious gratin that is perfect with fish, chicken and meat or simply on its own.

Ingredients
6 stalks of celery, peeled and thinly sliced
3 white potatoes, peeled and sliced as thinly as possible
2 shallots, sliced
3⁄4 cup shredded Parmesan cheese, or another white cheese such as fetta or ricotta
1⁄2 cup cream
1 tablespoon sunflower oil
Salt

Method
Preheat oven to 200 degrees Celsius. Combine the celery, potato, shallots, 1⁄2 the cup Parmesan, salt and cream in a bowl and toss gently.

Lightly oil a baking dish and lay the potato, celery and shallot mix in firmly. Drizzle with the left over cream and cheese from the bowl, cover with foil and bake for 45-50 minutes or until the potatoes are tender.

Uncover, scatter with the rest of the Parmesan (or any other cheese) and bake for 10 minutes uncovered until the top is golden.

Vodka Poached Salmon
Vodka has a unique way of bringing out the flavours in food much like salt. The Italians often use vodka at the end of pasta sauces to heighten the sweetness of tomatoes or the salty bite to anchovies. In this dish it gives an extra depth to beautifully poached salmon.

Ingredients
1⁄4 cup vodka
1⁄2 cup water
2 salmon fillets, roughly 250gr each with skin off
4 tablespoons butter, softened
2 celery stalks cut roughly
1 small handful chopped parsley
1 bunch parsley stalks (kept from the chopped parsley)
3 cloves chopped garlic

Method
Heat vodka and water over medium high heat in a saucepan large enough for the fish and add the celery, garlic and parsley stalks. Simmer for 5 minutes.

Add the salmon and dot with butter. Turn the heat to a simmer and poach the fish covered with a lid or foil for 10 minutes.

Remove using a slotted spoon and allow to sit covered for 2 minutes.

Serve with a sprinkle of parsley and a dot of butter.
Serves 2

This Week’s Recipe: Beef Stroganoff

Why Beef Stroganoff?

Every now and then there comes a time to go back to ones roots. In our busy lives it is easy to get side tracked by the need to have the latest of everything that we forget that, the humble old fashioned can sometimes be just what we need.

As much as I love new food trends, styles, and restaurants I find myself smiling when I see that at the heart of a great modern dish is the sound understanding of traditional techniques.

Old fashioned and traditional recipes hallmark the food we eat today as they all come down to the basics of solid techniques, and good quality yet simple ingredients. Otherwise how could the combination of beef, onions, mushrooms and sour cream leave me feeling like I have had a five star gourmet meal?

Ingredients
900g rump or fillet of beef
1 onion, finely chopped
4 tablespoons butter
250g button mushrooms, sliced
250g sour cream
Nutmeg
Salt
Pepper

Method
Cut the steak across the grain into 2 cm thick slices and season with pepper.

In a large heavy based pan melt half the butter and sweat the onions until they just start to get a little colour. Add the beef and sauté for 5 minutes until all sides are golden brown. Remove from the pan and keep warm.

In the same pan add the other half of the butter and add the mushrooms. Cook the mushrooms until they are golden brown. Return the beef to the pan. Season with salt and nutmeg. Add the sour cream and all to reduce slightly.

Serve with potatoes, tagliatelle or boiled rice.

Serve 4-6

Bon Appetite

Make your own...Caesar Salad

While the late 80’s and early 90’s saw an era of the Rubik’s cube, the first Opera Winfrey Show, an increase in gender roles for women and the first episodes of the Simpsons, to me it was the era of the Caesar salad. Although I was a small child I have strong memories of seeing and eating Caesar salads everywhere I went. One distinct memory is of always eating all the croutons, chicken and bacon out of my mothers salad and leaving her only with the lettuce and dressing.

Even though the Caesar salad has defiantly had its day to shine in the culinary world, for me it will always bring back fond memories with every bite.

Despite my personal fondness for this salad, I do believe it is still a fantastic salad to have in ones repertoire. The flavour combinations and textures never make it dull, not to mention the dressing, which could be a masterpiece on its own.

While there are debates on the origin of this salad and the original content I do believe that the key is in a properly made dressing. Once you have that under your belt feel free to add or discard the bacon, chicken, croutons, boiled egg or whole anchovies.

On the anchovy topic however, I will share an interesting point - the original recipe for the dressing does not call for anchovies at all but Worcestershire sauce which gives it that anchovy like flavour.

Ingredients
2 heads of romaine or cos lettuce
1 clove garlic, minced
3/4 cup olive oil
4 slices bread cut into croutons
1 lemon
2 eggs
1/4 cup grated Parmesan
1-2 teaspoons Worcestershire sauce
Pepper

Method
Strip the lettuce from the stalks and wash and dry them carefully. Leave them whole and store in the refrigerator to stay crisp.

In a heavy based pan add a little olive oil, half the garlic and salt and heat until just warm. Toss in the croutons and cook until golden.

For the dressing, boil water in a small pan. Once boiling add the eggs and boil for exactly one minute and remove. (This is called coddling, when you cook an egg has only a slightly cooked egg white).

In a large bowl or food processor place the lemon juice, garlic, Worcestershire sauce and oil and whisk.

Just before serving arrange the leaves whole in a bowl, toss with the croutons, cracked black pepper and Parmesan. Lastly crack the coddled eggs into the bowl with the dressing and whisk to emulsify. Pour over the dressing and toss until each leaf is coated and there is not excess dressing left in the bottom of the bowl.

Garnish with your choice of already prepared ingredients and serve immediately.

Serves 4-6

Food for Thought: Quinoa

It might have a confusing name, and might look a little different to other cooked grains, but quinoa is soon becoming known as a super food. Besides being very good for you, quinoa is a favourite for its delightfully unique texture and fantastic nutty taste. In ancient times Quinoa was dubbed the ‘mother of all grains’, today it has been dubbed the new cous cous for the 21st century and is bringing new light to some old favourite recipes.

History
Quinoa, pronounced KEEN-wa originated in South America where it was a highly important food for over 6000 years. The Incas referred to it as the ‘mother of all grains’ and held it to be sacred.

Quinoa unfortunately lost popularity in the Western world after European conquest of South America in the 15th century, where different cultures and tastes proved to rule. The Spanish Colonists probably scorned quinoa as it was seen as food for the Indians, and was further suppressed due to its use in Indigenous non-Christian ceremonies.

Quinoa, like buckwheat is technically not a grain although treated as such, but is in fact a seed from the goosefoot plant. The succulent like plant that gets its unique name from its webbed looking roots grows 1 – 2 metres high and has angular branches that flower and produce the seed quinoa.

Today quinoa is gaining popularity for both taste and nutrional value. Quinoa is very high in protein making it a fantastic food for vegans and vegetarians plus being high in calcium, phosphorus, magnesium and iron. While also containing vitamin E and B quinoa is gluten free and is easily digested.

Facts and Details
In its natural state quinoa has a bitter tasting coating making it unpalatable. The grains are coated in a waxy mildly toxic compound known as saponin. This bitter coating makes it an undemanding crop to grow as it has a natural defence system during cultivation against pests and birds.

Today quinoa is put through a process where the saponin is removed before it is sold.

Quinoa looks like a cross between a sesame seed and millet, and ranges in colour from cream to reds browns and blacks depending on varieties. These different varieties also vary in taste ranging from very nutty to slightly bitter.

Quinoa's unique characteristics most probably make it popular today. Once cooked quinoa has a fluffy texture like cous cous. Its favourable characteristic is that when it cooks the outer germ around each grain twists outwards forming a little white spiral tail. The grain itself is soft like cous cous, while the tail is crunchy creating a great combination of textures.

Unfortunately as far as we know quinoa is not yet grown in Australia even though it is an undemanding crop to grow, needing well drained soils warm climates and a long growing season. The quinoa we buy at health food stores comes from Bolivia where 90% of the grain is organically certified.

How to Cook
The simplest way to cook quinoa is to treat it like cous cous. There should be a ratio of 2 parts liquid to 1 part quinoa.

Cover the quinoa with water, I personally like to add a zest of orange to create balance between the earthinesses of the grain and enhance the nutty flavours. Season with salt and pepper, bring to the boil and simmer for 15-20 minutes, or until you can see the germ sprouting. Leave to stand for five minutes and fluff up with a fork.

When quinoa is cooked it should have a similar bite to it like risotto and al dente pasta.

Once cooked quinoa is great to add to salads, especially in replacement of cracked wheat in tabouleh and is a great substitute to rice.
Other uses for Quinoa
Quinoa flour: is a great alternative for gluten free baking. For simple gluten free all purpose flour mix four parts quinoa flour, two parts potato starch, one part tapioca starch and two parts rice flour. Mix to combine and store in an airtight containers. To use replace normal flour with gluten free flour.

Quinoa Sprouts: Quinoa seeds can be easily sprouted and eaten raw in salads and sandwiches. To sprout a quinoa seed simply soak one third of a cup of quinoa in a jar with water for two to four hours. Drain and rinse the seeds twice a day for two to four days, or until the sprouts are one inch long.

When the sprouts are one-inch long place them on a wet cloth near a window for sunlight to hit. Make sure the cloth is always damp to keep the sprouts crunchy and green. Simply cut to use.
Recipes

Quinoa Pilaf

Pilafs originated in Iran, Central Asia, India, Turkey, and the Caribbean where each region used very different ingredients but all maintained a similar cooking method. For this reason there are not many traditional pilaf recipes leaving ones inspiration to create new flavours.

Quinoa pilaf is a fantastic alternative that adds extra depth to this dish. Feel free to add other ingredients such as chicken, beef or seafood. Pilafs are great to make for large crowds and a great eaten warm or cold.

Ingredients
1 cup quinoa
2 cups boiling water
1 tablespoon olive oil
1 clove of garlic, chopped finely
1 onion, chopped finely
1 bunch spring onions, finely chopped including the green tops
1/2 teaspoon ground cinnamon
1 green apple, sliced thinly
1 lemon, juiced
2 tablespoons slivered almonds
Salt
Pepper

Method
Heat oil in a large heavy based saucepan. Add the onions and garlic and sweat until soft. Add the spring onions, cinnamon and quinoa. Cook, stirring until all grains are glossy.

Add the water, salt and pepper and bring to the boil. Turn down to a simmer and allow to cook until the quinoa germ has sprouted or the water has evaporated. Turn off the heat and allow to sit for five minutes.

Transfer to a bowl and fluff up with a fork. Season with lemon juice and olive oil. Before serving, scatter with thin apple wedges and almonds.

Serves 4


Chermoula Style Quinoa Salad

Chermoula is a marinade used in Algerian, Moroccan and Tunisian cooking. It is often made of a mixture of coriander, parsley, olive oil, lemon juice, garlic, cumin, spanish onion, chilli, pepper and salt. In this salad I use the ingredients of the traditional marinade to build up the salad.

This salad is great with grilled fish, and meats and is a perfect salad to bring to barbeques and picnics.

Ingredients
1 cup cooked quinoa (follow steps above)
1/2 spanish onion, chopped finely
1/2 bunch coriander, chopped roughly
1/2 bunch flat leaf parsley, chopped roughly
1 punnet cherry tomatoes, halved
1 lemon juiced
3 tablespoons olive oil
1 teaspoon ground cumin
1 garlic clove, finely chopped
1/2 birds eye chilli, seeds removed and chopped finely
1 avocado, cut into small cubes
Salt
Pepper

Method
Cook the quinoa following the method above. In the meantime mix the onion, tomatoes and herbs in a large bowl. In a separate bowl mix together the lemon juice, olive oil chilli, garlic, cumin salt and pepper.

When the quinoa is cooked and still warm transfer to the bowl with onion, tomatoes and herbs. Toss together with a fork. Add the dressing and avocado and toss once more.

Serves 4 as a main salad or 8 as a side salad.

This Week's Recipe: Risi e Bisi

Why Risi e Bisi?

You will not often find me in the frozen food aisle of a supermarket. To me frozen vegetables are a nightmare. I shudder at the thought of having to eat a vegetable that some how has lost all taste and feels like watery mush in your mouth. The exception however, is frozen peas.

Fresh peas are a pure delight to eat, especially at the end of spring when I strongly suggest you try to buy them. However, I have to admit I am a big supporter of frozen peas to get you by for the remainder of the year. Peas somehow loose the least after the freezing process and retain their sweetness and colour nearly perfectly, leaving one to enjoy them all year round.

Risi e Bisi (rice and peas) is an Italian dish from the Veneto region that is a perfect dish for frozen peas. Traditionally this dish is served as a ‘wet’ risotto having the consistency similar to soup, but thick enough to be eaten with a fork. Like with many recipes I can’t help but change them slightly. I make my risi e bisi the same consistency of risotto and add a little fresh mint.

Ingredients
200g Vialone Nano rice (or Arborio)
2 tablespoons butter
100g pancetta cut into small cubes the same size as peas
1 onion, finely chopped
4 cups chicken stock
450 g frozen peas
1/4 bunch parsley, finely chopped
8 mint leaves, finely chopped
Salt
Pepper

Method
In a large heavy based pan melt one tablespoon butter and sweat the onions and pancetta on a low heat. Cook until the onions are translucent but have no colour. Add the rice and stir until all grains are glossy.
Add one cup of stock and cook on a medium high heat stirring continuously until the liquid is absorbed. Add the second cup of stock but do not stir. Allow the liquid to absorb before add the third cup. Before adding the fourth cup check the rice. If the rice is nearly cooked with a little crunch in the centre add the frozen peas and stir until the peas are tender. If the rice is still quite hard add a little stock and test the rice again when the stock has absorbed.

When the peas are tender take off the heat and stir in the rest of the butter. This will make the rice creamy. Add the parsley and mint and season with salt and pepper.

Remember that like risotto you want the rice to be slightly moist but not wet. It is good to have a little liquid in the pan when you take the risi e bisi off the heat, as the rice will continue to absorb liquid.

Serves 6 as a side dish.

Bon Appetite