Calso Cooks: Real Food Made Easy E-Book

Paul Callaghan

• Herausgeber: Mercier Press
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2014

Beschreibung

This is a no-nonsense guide to producing delicious, nutritious meals. Paul O'Callaghan (Calso) came late to the discovery that real food can be produced with very little effort and be tastier and healthier than the convenience foods he'd survived on up until then. He is now making up for lost time and decided to spread the word by establishing a blog, Calso Cooks from the Sustainable Larder. He has an extensive following and has made many contacts in local and national media and is keen to share his brand of hearty, rustic cooking and his enthusiasm for the mental and physical benefits of real food with the wider community. The book includes lots of ideas for breakfasts, lunches, dinners, desserts and treats including: cherry tomato and herb heart-healthy omlette; courgette carbonara; pork, beetroot and orange salad; beef and Guinness pie; fruity oat-crusted chicken; smoked haddock lasagne; After Eight cheescake; and guilt-free panna cotta.

Leseprobe

MERCIER PRESS

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Blackrock, Cork, Ireland.

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© Paul Callaghan, 2014

ISBN: 978 1 78117 178 3

Epub ISBN: 978 1 78117 256 8

Mobi ISBN: 978 1 78117 257 5

This eBook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorised distribution or use of this text may be a direct infringement of the author’s and publisher’s rights and those responsible may be liable in law accordingly.

Inhalt

Introduction

A Healthy, Balanced Diet

Good Fats v. Bad Fats

Herbs and Spices

Growing Your Own

Cooking Essentials

Conversion Charts

Oven Heat and Temperatures

Breakfast

Avocado, Crispy Bacon and Lime on Toast

Baked Eggs with Croissants and Jam

Banana and Oat muffins

Best of Both Pancakes

Breakfast Pizza

Cherry Tomato and Herb Heart-Healthy Omelette

Melon and Yogurt Crunch Pots

Oats-So-Peachy Breakfast Bake

Pineapple and Mint Frappé

Pumpkin Seed Scones

Rustic Bacon, Egg and Cheese Pie

Spiced French Toast with Walnuts, Blueberries and Maple Syrup

Super Smoothies

Wholewheat Muffins

Soups and Chowders

Beautiful Potato and Leek Soup

Broccoli and Almond Soup

Chinese Chicken and Sweetcorn Soup

Chunky Seafood Chowder

Curried Quinoa and Vegetable Soup

My Dad’s Home-Made Soup

Nettle Soup

Pear and Parsnip soup

Pollock and Tomato Chowder

Spicy Red Lentil and Sweet Potato Soup

Lunch

Avocado and Chickpea Salsa with Fried White Fish

Bacon, Leek and Pea Risotto

Baked Chicken Thighs with Sweet Potatoes and Chickpeas

Balsamic Chicken and Chorizo

Breaded Chicken Salad

Buckwheat Salad

Courgette Carbonara

Easy Thin-Base Pizza

Grilled Home-Made Beefburgers

Grilled Turmeric Chicken and Cottage Cheese Rolls

Lamb and Mushroom Crostini

Lamb’s Liver with Caramelised Red Onions and Couscous

Mini Lamb Kebabs with Yogurt Dip

Mussels with Bacon and Garlic in Cider

Pan Fried Fillet of Sea Bream

Peppered Beef and Green Vegetable Stir-Fry

Pork, Beetroot and Orange Salad

Quick-Fix Hummus

Salmon Fish Cakes

Spicy Beef Wrap

Spinach and Goat’s Cheese Soufflé

Steak Pitta Sambo

Stuffed Tomatoes

Sugar Crusted Lamb Cutlets with a Red Wine Jus

Thai-Style Turkey Burgers

Vietnamese Chicken Salad

Starters

Beetroot, Black Pudding and Pomegranate Salad

Caramelised Red Onion and Cherry Tomato Tartlets

Goat’s Cheese and Spiced Pear Salad

Hot Buffalo Wings with Blue Cheese Dip

Roasted Red Pepper and Black Olive Salad

Sticky Bacon Ribs

Stuffed Potato Skins

Dinners

Beef and Guinness Pie

Beef Bourguignon

Beer Battered Fish ’n’ Chips

Butternut Squash, Sage and Crispy Bacon Risotto

Cauliflower and Cheese Pasta Bake

Chicken Kashmiri

Curried Chickpeas and Cauliflower

Curry Chinese Style

Duck Crown with Pomegranate Sauce

Fisherman’s Pie

Fruity Oat-crusted Chicken

Gnocchi and Courgette Ribbons with Mascarpone

Hearty Lamb stew

Honey Glazed Ham

Italian Cottage Pie

Oven-Roasted Lamb Chops with Thyme and Garlic

Pork and Apple Stir-Fry

Prawn Fried Rice

Roast Chicken legs with Five-Spice Sauce

Roast Leg of Lamb Stab-Stuffed with Garlic, Rosemary and Anchovies

Rustic Roast Chicken, Chunky Crouton and Roasted Cherry Tomato Salad

Sausage One-Dish Wonder

Smoked Haddock Lasagne

Spanish Seafood Rice

Spice Crusted Roast Beef

Stuffed Pork Chops with Sage

Sweet and Sour Pork

Thirty-Garlic-Clove Chicken Casserole

Traditional Lasagne or Spaghetti Bolognese

Turkey and Leek Pie

Whole Fish Baked in a Foil Parcel

Sides

Braised Red Cabbage and Bramley Apple in Cider Vinegar

Broccoli and Leek Bake

Hasselback Potatoes

Minted Mushy Peas

Seared Corn on the Cob in Honey and Balsamic Vinegar

My ‘Holy Trinity’ Gravy

Pan-Fried Potatoes with Garlic and Rosemary

Potato, Garlic and Chive Mash

Potato, Leek and Mustard Mash

Potato, Parsnip and Nutmeg Mash

Red Onion Gravy

Rice Three Ways

1. Basmati Rice with Cinnamon, Cardamom and Flaked Almonds

2. Brown rice with Garlic, Nutmeg and Cinnamon

3. Brown Rice with Cumin, Coriander and Turmeric

Roast butternut squash with chilli, rosemary and garlic

Roast Carrots with Orange and Cumin

Roasted Red Onions with Port and Bay Leaves

Roasted Vegetable Mix with Maple Syrup

Stuffed Squash Three Ways

Sweet Potato Wedges

Yorkshire Puddings

Desserts and Treats

After Eight Cheesecake

Apple Tart

Awa’s Key Lime Pie

Carrot Cake

Chocolate chip brownies

Easy Banoffee Pie

Eton mess

Guilt Free Panna Cotta

Lavender Shortcakes with Strawberries

Lemon Meringue Pie

Lime Mousse

Red Velvet Cupcakes

Red Wine Poached Pears

Rhubarb and Ginger Tartlets

Rice Pudding

Summer Berry, White Chocolate and Rum Crumble

Victoria Sponge Cake

Home-made Alternatives

Apple Sauce

Coleslaw

Basic Banana Bread

Ciabatta

Easy Dressings to Wow

Emergency Vegetable Stock

50/50 Honey and Seeded Loaf

Flavoured Oils

Gorgeous home-made flaky pastry

Mint Sauce

Sweet Chilli Sauce

Mulled Wine

Pasta

Pesto

Simple Shortcrust Pastry

Yogurt

Thank you

About the Author

About the Publisher

Introduction

I grew up in a small parish called Derrynoose in County Armagh, Northern Ireland. Derrynoose is a small place with a church, pub, shop and school at the heart of it. It also has its Gaelic football pitch and club, which I was part of while growing up. I wasn't what you would call 'very good' at football, but I did give it a good rattle, playing in goal for a number of years – growing up with three older brothers would accustom you to that role. Throughout my childhood I also dabbled in a little bit of cooking, like most children, helping out my mother with baking apple tarts and the like, but there was nothing to indicate I was 'passionate' about food from an early age. Not surprisingly, I spent most of my time in the kitchen getting in the way, and caused more flour to fall on the floor than into the mixing bowl.

I come from a large family; I am the youngest of nine, with three brothers and five sisters. So my parents made dinners with the intention of stretching their ingredients to the maximum and feeding the troops, rather than tantalising the taste buds. Now please don't get me wrong, I am by no means complaining about the lack of top-notch cooking in the house because I was a fussy wee fella when it came to food. I didn't like vegetables apart from potatoes and I didn't eat lamb or beef. No, my main diet consisted of the trusty spud with lashings of ketchup or beans with either chicken or a pork chop. Can you imagine, after eight agreeable kids, getting landed with a fussy bugger that doesn't eat his veg?!

As I grew up, eating was just one of those things that needed to be done, along with breathing, sleeping, going to Mass and ... well, I would say doing homework, but anyone who knows me knows that I never partook in that exercise at all! I never did quite see the point of homework, I mean, did I not do enough during the day in class? It turns out that no, no I didn't do enough at school! I did, however, ditch CDT (craft, design and technology) for Home Economics ... there was no contest really.

I went on to become a labourer on a plastering squad and then to being a plasterer and having my own successful business – until the building trade went belly up in 2008. So, for a change of scenery and a new start, I decided to make the move to County Clare, as I have a sister married and living down here and I was used to the area from visiting. One thing I was not expecting was to fall madly in love with food, and not just eating it, but growing it, cooking it and everything that goes with it.

When I first moved down to County Clare I was unemployed, trying to start up as a handyman, but I was only getting some small jobs and they were few and far between. I had debts from the loss of my plastering business and it seemed the more I was at home without work and an income, the more the bills and letters demanding money came through the post. I very quickly and very easily fell into depression. The letters would come in and they would be slung unopened into a bottom drawer; the phone calls would be ignored or hung up on. Soon I had no interest in going to do some of the small jobs that did come up. It was a horrible time: worry, stress, mood swings and being generally pissed off with the world. For about eighteen months I lived this way, all the while putting on a front to everyone who knew me and everyone I met.

I rented a small flat for a while, but all I wanted was a house with a bit of space where I could start a small kitchen garden – something that I knew relatively little about, but I still knew it was something I wanted to do from watching TV shows like River Cottage and Jimmy's Farm. Then the opportunity came up for the house I rent now and I grabbed it with both hands. It has a huge garden and my landlord gave me the go-ahead to make a small kitchen garden, even though he seemed a bit sceptical, probably thinking I would dig a patch then leave it to run wild. But, in growing my own vegetables in the garden, I found a purpose again: this was something to get out of bed for and it gave me a whole new lease of life. In the meantime, since I had moved down, my sister Louise, who is a fantastic cook, had been cooking meals for me with flavours of herbs and spices that I had never experienced before. I can tell you, I was smitten. So I gradually started growing herbs and buying spices, along with different oils, sauces, vinegars etc. and experimenting in cooking and baking with the aid of cookbooks from the local library (I must say that libraries are the most fantastic but somehow unused resource around) and advice from my sister.

Cooking became exciting. I couldn't wait to get cooking my next meal and found a hidden passion for cooking for others, waiting to see what they thought of flavour combinations. I started to realise what flavours paired well with each other and how I could introduce herbs and spices into everyday meals to make them more flavoursome. With the fresh produce from my ever-expanding garden and other local fresh produce I just couldn't, and still can't, get enough of experimenting and perfecting recipes in my kitchen. At the start it was probably a terrifying experience coming around for dinner to my house: my guests would be subjected to hearing exactly what every ingredient was and were then force fed as I glared from across the table awaiting any kind of reaction and willing them to 'LIKE IT, GOD DAMN IT' ... but I have toned it down a bit now ... I think!

Over the new year of 2010–11 my eldest sister, Michele, was down visiting and while I was cooking away she suggested I should write down my recipes and maybe even put them online. Throughout January I played with the idea in my head and wondered about creating a website. In February and early March I started typing out all the recipes that I had cooked, with slow, painful, one-fingered typing skills, and I realised I had over eighty recipes. The cost of starting a website was way over my budget, but then I learned about blogging for free. I had always thought 'bloggers' were nerds – it turns out I was right, we are! This was all completely new to me. I bought a relatively good camera and started taking pictures of the dishes I had perfected for myself.

So on 16 March 2011 I set up my blog – www.thesustainablelarder.blogspot.com – and called it 'Calso Cooks from the Sustainable Larder' – Calso being a nickname I had whilst playing football for the mighty 'Noose. Apart from the recipes, I created pages for tips on cooking, herbs and spices, along with a few pages on how to 'grow your own', which I am also very passionate about. It wasn't long before I started building an audience and through the powers of social media I was able to get regular updates out there and share my kind of cooking style with (literally) the world. Since then I have continued growing my own in an ever-expanding vegetable plot, cooking, baking and experimenting in the kitchen and sharing this online on a regular basis. Some of the recipes in the book are from my blog but many of them are new.

The idea for this book came about because not everyone has Internet access and, even if they do, a book is a lot handier to have beside you in the kitchen when following a recipe. And, let's face it, there is nothing like having a cookbook to hand. In addition to this, about two years ago I had a crazy idea: a dream to one day have my own cookbook for sale in shops throughout Ireland, to become a published author. Ninety per cent of me thought that it was just a crazy idea and that 'I wouldn't be good enough to do something like that.' However, I'm happy to say that the other ten per cent drove me on to keep plugging away at the blog and to create an opportunity where one day I might be able to see my cookbook on other people's bookshelves. That other ten per cent said, 'Why not me? I am good enough.' And now, here we are.

If we do not follow our dreams then they are not dreams, only thoughts.

A Healthy, Balanced Diet

The word diet pisses me off! This is probably because I have tried my fair share – I have always struggled to keep weight off and trying different diets meant that I might lose some weight here and there, but it was always with negative consequences. Cut out the carbs and I was tired, grumpy and felt like shit. Then I went onto the system where you count up your food 'points' – that was good for a while, but then I wanted to live normally again without counting points and the weight went back on within weeks. Then there was the 'I couldn't give a damn' diet! It consisted of drinking wine most nights and gorging on comfort food. That went well until I grew out of all my clothes – something I hadn't done since I was sixteen, except this time I wasn't growing up, I was growing out!

So at that stage I realised I had to do something: the only diet that had ever made sense to me, a diet that has been around for thousands of years, was the Healthy, Balanced Diet. The last time I checked, the word 'diet' in the dictionary is defined as this – 'the food and drink that a person or animal regularly consumes'. Nothing about Atkins, nothing about counting points, nothing about cutting out a main food group. So that is why I am now living my life according to a healthy, balanced diet.

At the end of the day, what we eat and drink determines our state of being. Food and nutrition are crucial to health, not only for the body, but also for the mind and the emotions. Many ailments, sicknesses and diseases can be caused by an unbalanced diet – junk food, takeaways, preservatives, additives, too much salt, sugar and animal fat, too much alcohol and, of course, tobacco – which I know doesn't come into food consumption, but it does suppress hunger and does get in the way of a healthy, balanced diet. Now I'm not preaching off the top of my head: all of the above, with the exception of smoking, used to be a part of my life – I literally am speaking from experience.

Changing my eating habits was the best decision I have ever made – no downside, no repercussions, no negatives. It has led to a healthier body, weight loss (in a healthy way), a healthier mind and a much happier Paul. The way I see it is this: if you have a car – and most of us do – well, that car won't function properly if you don't put the right stuff into it. How far would your car go without the right fuel (carbohydrates), the right oil (protein), the right brake/clutch fluid and power steering oil (fats) and the right coolant (water)? Now I'm certainly no mechanic, but I do know that without the correct type and the correct amounts of all of these you will not have a fully functioning car. The only difference is that a car needs to be serviced once or twice a year – our bodies need to be serviced on a daily basis – a few times a day in fact.

The modern diet has us eating things that are convenient, (unnaturally) colourful and perfectly shaped. Why? Because that's the way society says and thinks it should be. Society needs a good kick up the arse! Walk into a supermarket and take a look at the vegetables on sale: they are all evenly sized, evenly shaped, evenly coloured – now go to a farmers' market or grow your own to know that this is not the way they should be. We are being fed bullshit ... figuratively of course!

So what if a carrot is bent and has a side shoot? So what if peas are not all the same size? So what if some courgettes are plumper at the bottom than the top? It is nature and nature is natural. They all taste great: trust me – I plant, grow, harvest and eat them. Also the 'fresh food' that most supermarkets sell is often sterilised, as it is imported when it's out of season here. They sterilise the food in order to make it 'safe' and to prolong its shelf-life whilst in the store. This sterilisation kills the bad bacteria that would make the food go bad, but it also kills the good bacteria that are vital for a healthy digestive system, so that food is quite simply lifeless and of much less benefit to you. What I would suggest is, if you cannot grow your own fresh food, then buy at farmers' markets or as local as possible where you can.

A healthy, balanced diet has been around for thousands of years – it is not a new fad. The mainstay of a healthy diet should be carbohydrates and fibre. Foods like potatoes, lentils, wholewheat pasta, wholegrain bread, brown rice and cereals provide this. To these, protein-based foods like meat, fish, eggs or beans should be added in smaller amounts. It is not necessary to have meat or fish with every meal – not even every day. The other ingredients to be added for a healthy diet are essential fatty acids from nuts, seeds, oils and oily fish. And this, along with vitamins, minerals and phytochemicals found naturally in fruit and vegetables, is the basic template for healthy eating.

History tells us that this healthy template has been used worldwide in all cultures. Civilisations throughout history relied on this combination: in America they used corn and beans as their staple diet; in Asia it was/is rice and soy; in Africa wheat, millet, chickpeas or beans; in Europe wheat, rye, barley, oats, beans and pulses like lentils. They were traditionally used with a variety of fruit and vegetables (mostly raw), along with fish and meat when available. Then fermented foods like yogurt, curd, pickled vegetables, beer, cider and wine, all of which have beneficial properties for the intestine, were added through the ages. The diet is rich in friendly bacteria, fibre and nutrients, and helps balance and maintain a healthy intestine; it is a diet which is ideally suited to the human body.

For me, maintaining a healthy lifestyle is or should be common sense, of which having a healthy diet and watching what you eat is only a part. You can be getting the percentages right – carbs versus protein versus fats – and you can be eating very fresh produce too, but if you don't watch portion sizes and don't get up off your backside and do some exercise, then you will find that a healthy, balanced diet may not make you look and feel as good as it should. There is no point in me going into depth on portion sizes as everyone's size, metabolism rate and daily exercise routine is different ... it wouldn't be very accurate. Common sense goes a long way, but if you are really stuck then a dietician would be happy to create a plan for portion sizes taking everything into account.

5 key steps to a healthier diet:

• Cut downon convenience food and takeaways.

• Try replacingmeat with oily fish more often.

• Reduce your intake of sugar, salt, coffee, fizzy drinks and alcohol.

•Make your diet asvaried as possible.

•Use fresh ingredientsas often as possible.

I fully understand that all this is not possible for everyone, but if we try and make even small changes to our eating habits, we will all benefit from it. Use the 'bads' in moderation and the 'goods' as much as possible.

Good Fats v. Bad Fats

When it comes to losing weight, people automatically think that they must cut out all fats. This is simply not true: there are four types of fats, two of which are good and two that are bad. Your body needs the good fats in the same way it needs carbs and proteins – that's why most people will talk about a 'balanced diet'.

A balanced diet consists roughly of 55% carbohydrates, 15% protein and 30% fats. The carbs give us the energy we need for day-to-day tasks, the protein gives us the recovery we need in our muscles (every movement you make uses some muscles, so this is not just for those who work out) and the fats are another source of energy and are needed to extract nutrients from the foods we eat.

It is a myth that all fats are equal and equally bad. The fact is that Saturated Fats and Trans Fats are bad for you: they raise cholesterol and increase the risk of heart disease. Monounsaturated Fats and Polyunsaturated Fats do the opposite: they lower cholesterol and decrease the risk of heart disease. DO NOT cut out fats altogether – the key to a healthy diet is to swap more bad fats for good.

Good Fats

Monounsaturated fats: certain nuts (almonds, peanuts, cashews, hazelnuts, peanut butter), olive oil, peanut oil, sesame oil, avocados, olives.

Polyunsaturated fats: oily fish (tuna, salmon, trout, sardines, mackerel), seeds (sunflower, sunflower oil, pumpkin, flaxseed), soymilk and tofu.

Bad Fats

Saturated Fats: high fat cuts of beef, pork, lamb; chicken skin; whole-fat milk and yogurt; butter; cheese; ice cream.

Trans Fats: commercially baked cookies, doughnuts and pastries (there are far more ingredients and preservatives in commercially baked goods than those you make at home); packaged snack food like microwave popcorn, crisps, biscuits, crackers and chocolate bars; fried foods: chips, chicken, chicken nuggets etc.

So we can make the change by replacing the bad fats with the good, limit our fast-food intake, avoid commercially baked goods and limit our saturated fats.

Other ideas are to bake or grill instead of frying or deep-frying, trim excess fat off meat, remove the skin from chicken, choose low-fat milk and cheese.

Now while my recipes do include some of these 'bad fats' they are quite limited. Besides, one small 'bad' ingredient in a meal won't make the meal unhealthy, in the same way that a piece of lettuce and a slice of tomato won't make a Big-Mac meal healthy ... now you know that makes sense!

Herbs and Spices

Both herbs and spices are quite inexpensive and really are worth using in everyday cooking for both flavour and health purposes.

Growing your own herbs couldn't be easier: they can be grown in a small bed, in patio tubs or window boxes, inside or outside. One packet of seeds that cost about €2 will keep you in herbs for a full year – or up to five years for some herbs like thyme, sage and rosemary. Alternatively, they are easy to buy in garden centres and in most supermarkets as plants, fresh cuts or dried herbs.

You can pick up a small jar of spice (normally about 40–50g) for around €1.50 and this will last you 1–2 months, if not longer. I use spices in almost everything I cook and I have never found myself going to the supermarket to look for more than one jar at a time.

I have always believed nature has a remedy for everything, but on doing my research on the health benefits of various foods, I was blown away with just how beneficial herbs and spices are to your body. They are packed full of antioxidants and all the vitamins you need to make your body a fortress against disease, bacteria and bugs. So, not only do herbs and spices make cooking and eating a more fun and tasty experience, they kick ass too!

ESSENTIAL KITCHEN HERBS

Basil

Add chopped stalks to cooking and add the leaves at the last minute of cooking. It is great in salads and as a garnish. Basil flavours Mediterranean vegetables really well. It pairs well with cheese, courgettes, eggs, garlic, lemons, olives, peas, pine nuts, pizza, potatoes, raspberries, rice, sweetcorn and tomatoes.

Basil has anti-inflammatory properties, it is packed full of antioxidants and aids your defences against asthma and arthritis.

Bay Leaf

Add to soups, stews and sauces. Also use for marinades, pickles and roasting dishes. Always remove before serving. It pairs well with citrus flavours, fish, game, lentils, meat, onions, poultry, root vegetables and tomatoes.

Bay can balance blood sugar levels and it retards weight gain. It can also reduce high blood pressure.

Chervil

Best used as a garnish due to its mild flavour: sprinkle over soups and salads. It can also be put in omelettes at the last minute. It pairs well with asparagus, beans, beetroot, carrots, cream cheese, eggs, fennel, peas, potatoes, poultry, tomatoes, mushrooms and seafood.

Chervil can relieve fluid retention, lower blood pressure and is rich in vitamins A and C.

Chives

If adding to your cooking, always add them at the end, as their flavour will fizzle out if cooked too much. They can be eaten raw in salads, sauces and in soups as a garnish. They are part of the onion family so have a delicate onion flavour. They pair well with avocados, courgettes, cream cheese, eggs, fish, potatoes, root vegetables and seafood.

Studies are showing that chives may reduce the risk of prostate cancer.

Coriander leaves

Coriander leaves can be cooked in curries, stir-fries and soups, or used in pesto, salads and chutneys. They are also used for garnishing. Coriander pairs well with avocados, chillies, cucumber, coconut, fish, meat, onion, poultry, rice, root vegetables, seafood and squashes.

Coriander is effective against high cholesterol levels, stomach ulcers, anaemia, digestion disorders, conjunctivitis and skin disorders. It is rich in antioxidants and contains vitamins A and C.

Dill

Add dill at the end of cooking and as a garnish to salads and fish dishes. It pairs well with beetroot, beans, carrots, celeriac, cucumber, eggs, fish, potatoes, seafood and spinach.

Dill can help the growth of good bacteria in the body.

Fennel

Fennel gives a liquorice flavour to soups and chowders, and roast meat and fish dishes. It pairs well with beetroot, beans, cabbage, duck, fish, leeks, pork, potatoes, rice, seafood and tomatoes.

Fennel can relieve congestion, stomach cramps and headaches.

Marjoram

Not unlike oregano, but milder in flavour and a little sweeter. Use the leaves in salads, cream sauces, scrambled eggs or omelettes and in fish dishes. Pairs well with eggs, fish, mushrooms and squashes.

Marjoram contains antioxidants and has anti-bacterial properties.

Mint

Used in sweet and savoury dishes and also in drinks, for flavour and garnishing. It pairs well with carrots, chocolate, cucumber, curries, duck, lamb, lime, potatoes and yogurt.

Mint aids digestion, heartburn and irritable bowel syndrome. It eases and unblocks respiratory passageways and can relieve the effects of colds and nasal allergies. It also has calming properties and is a good blood cleanser.

Oregano

Great for flavouring fish dishes, vegetable dishes, pizzas and lasagnes. Often very effective when used dried. Pairs well with beef, coriander, cheeses, chicken, chillies, cumin, garlic, lamb, pork and squashes.

Oregano has four times the antioxidants that the 'superfood' blueberries have and it kills unfriendly bacteria.

Parsley

Use flat leaf parsley for garnishing and add it chopped to sauces. Curly leaf parsley can be used for soups and stews, stalks and all. It pairs well with chicken, eggs, fish, garlic, lemons, lentils, onions, rice, seafood and tomatoes.

Parsley is a good source of antioxidants and 'heart healthy' nutrients. It also contains vitamins A and C.

Rosemary

Can be eaten finely chopped in soups, stews and casseroles; also good in meat, poultry and roast vegetable dishes and used in marinades. Put a whole sprig in to flavour roast dishes. The woody sprigs when stripped of their leaves can be used as flavoursome skewers for kebabs. It pairs well with beef, cabbage, chillies, courgettes, eggs, fish, all game, lamb, lemons, lentils, onions, peppers, pork, poultry, potatoes and squashes.

Rosemary contains antioxidants that stop the gene mutations that lead to cancer and it may help treat damage to blood vessels to reduce the risk of heart attack.

Sage

Quite a strong herb so use sparingly to avoid overpowering other flavours. Great with roast dishes and used in stuffings and marinades. It pairs well with apples, beans, bay leaf, celery, chicken, duck, game, garlic, liver, onions, pork and tomatoes.

Sage aids digestion of oily and fatty foods. It also contains antioxidants, has anti-inflammatory properties and is known to improve brain function.

Tarragon

Again, use sparingly as it is quite strong in flavour. Great for flavouring fish dishes, chicken and game. Pairs well with asparagus, cheese, chicken, courgettes, eggs, fish, game, mushrooms, potatoes, seafood and tomatoes.

Tarragon is packed full of antioxidants and has antifungal properties.

Thyme

Use in stews, casseroles, marinades and terrines; it is great in roast dishes like chicken, beef, game and vegetables. Pairs well with carrots, chicken, duck, fish, lamb, onions, potatoes, rabbit, sweetcorn, tomatoes, turkey and wild mushrooms.

Thyme helps digestion of oily and fatty foods. It is packed with antioxidants and can kill MRSA infections.

ESSENTIAL KITCHEN SPICES

Allspice

Allspice has long been used for preserving meats and fish. It is a good general spice that will lift any dish; great for adding into curries for extra flavour. It pairs well with onion, root vegetables, squashes, tomatoes, white cabbage and most fruit.

Allspice can help balance blood sugar levels.

Caraway seeds

These little beauties are used for flavouring in rye bread. They go wonderfully in stews, as well as in beef and vegetable dishes. They pair well with apples, beef, bread, cabbage, duck, goose, pork, potatoes, root vegetables and tomatoes.

These little seeds are a rich source of dietary fibre.

Cardamom pods

Lightly bruise and fry the pods and add directly to rice, but remove before serving, or grind the seeds and add to pastries, puddings, breads, etc. They pair well with apples, cinnamon, cloves, oranges, pears, pulses, star anise and sweet potatoes.

They reduce stomach acid that leads to heartburn and they aid the digestion of grains.

Cayenne pepper

Sharp, warm and fiery, less is more in this case to prevent overpowering a dish. Cayenne pepper is chilli flakes ground very finely. It pairs well with chicken, eggs, fish and potatoes.

Contains capsaicin, which is an anti-inflammatory that helps to relieve pain, eases congestion and clears mucus from the lungs and nose. It also assists in weight loss and helps boost immunity.

Chilli Flakes

Add dried chilli flakes to fire up any dish. They pair well with most savoury ingredients and with chocolate.

Contains capsaicin (see cayenne pepper above).

Cinnamon

A great all round spice used in sweet and savoury dishes, also used in hot drinks like coffee, tea, hot chocolate and mulled wine. It pairs well with almonds, apples, apricots, banana, chocolate, coffee, lamb, pears, red cabbage and rice.

Cinnamon can stop the growth of bacteria, fungus and yeast. It has anti-clotting and anti-inflammatory properties. It is also a rich source of antioxidants and boosts brain function.

Cloves

Mostly used ground with rich meats, also used in pies and cakes, syrups and preserves. They pair well with beetroot, carrots, chocolate, cinnamon, duck, fruits, ham, onions, oranges and venison.

Cloves are an effective painkiller and can alleviate diarrhoea and nausea.

Coriander seeds

Use ground up in vegetable dishes, stews and curries. Also used whole in marinades and pickles. They pair well with chicken, citrus, cumin, fish, ham, mushrooms, onions, pork and potatoes.

Coriander seeds are anti-inflammatory, reduce cholesterol and alleviate stomach cramps and chronic gout.

Cumin seeds

Use the whole seeds or ground seeds in soups, stews, casseroles and curries. Dry toast the seeds in a frying pan to release more aroma before crushing in a pestle and mortar. They pair well with coriander, cheese, chilli, meats, oregano, poultry and vegetables.

Cumin seeds can be a memory enhancer and work as an anti-inflammatory.

Curry leaves

Use in long-simmered curries to extract their flavour, then remove before serving. They pair well with cardamom seeds, chilli, coconut, coriander, cumin, fish, garlic, lamb, rice, seafood and vegetables.

Curry leaves can aid digestive problems and are used in India for severe nausea during pregnancy.

Ginger

A firm favourite with me! Use grated or finely diced in stir-fries, soups, sauces and marinades. Also used in chutneys, relishes and rice dishes. Use ground ginger for baking in cakes, biscuits and in desserts. It pairs well with chilli, citrus, coconut, fish, garlic, meat, most vegetables, orchard fruits, poultry, rhubarb, seafood and soy.

Ginger helps with nausea, vomiting, motion sickness and morning sickness. It is a powerful antioxidant and is also a common digestive aid for the side effects of chemotherapy.

Nutmeg

A wonderful spice used in both sweet and savoury dishes, from mashed potatoes, stews and casseroles to milk puddings and fruit desserts. It is best to use whole nutmeg and grate it fresh with a micro-grater rather than buying it ground. It pairs well with cardamom, cheese, chicken, couscous, eggs, lamb, milk, onions, potatoes, root vegetables, spinach and squashes.

This woody nut kills cavity-causing bacteria in the mouth, relaxes muscles and can help combat asthma.

Onion seeds

Also known as Nigella seeds. Add to curries and pickles or sprinkle seeds on breads and savoury pasties before baking. They pair well with allspice, coriander, cumin, potatoes, rice, root vegetables and star anise.

Onion seeds help reduce blood pressure and can be used to relieve the symptoms of the common cold.

Paprika

Can be sweet, hot or smoked. Use sweet or hot varieties in soups, tagines and as a garnish. Use smoked paprika as a rub. Pairs well with most meats and vegetables as well as with eggs, fish and onions.

Contains capsaicin, which is an anti-inflammatory that helps to relieve pain, ease congestion and clears mucus from the lungs and nose. It also assists in weight loss and helps boost immunity.

Peppercorns

Black peppercorns can be used whole to flavour liquids like stock and marinades, or used freshly ground for everything else. White peppercorns can be used in clear or pale sauces. They pair well with fish, game, herbs, oils, meats, salt and seafood.

Peppercorns improve digestion and they promote digestive health. They stimulate the breakdown of fat cells and are powerful antioxidants with anti-bacterial and anti-inflammatory properties.

Saffron

Used in fish soups and stews, also in risottos, paellas and in baking. Infuse the strands and add in early to enrich the colour or add in later for a stronger flavour. Part of the crocus flower, it is more expensive by the gram than gold! It pairs well with asparagus, chicken, eggs, fish, game, leeks, mayonnaise, seafood, spinach and squash.

It is rich in antioxidants and vitamins A and C.

Star anise

Used in Chinese and Vietnamese cooking, this works well in fish and seafood dishes as well as when poaching fruit and making mulled wine. It pairs well with chicken, cinnamon, chilli, coriander, fennel, figs, fish, garlic, ginger, leeks, meats, pears, root vegetables, seafood and tropical fruits.

Star anise is a natural diuretic.

Vanilla pods

Use whole or split to flavour poached fruit, sugar, milk and desserts. Scrape out the seeds for creams, custards and ice cream. Also use pure vanilla extract (liquid) or vanilla paste in baking. Pairs well with apples, chocolate, cream, milk, rhubarb, seafood, strawberries and sugar.

Vanilla contains small amounts of both vitamin B and iron.

Growing Your Own

Now I am not going to go into details here as quite simply, I could write a whole book on the topic – and I will one day! It is something I love doing and really encourage others to do too. Growing your own fruit and vegetables has never been easier or, in my opinion, more needed. All shop-bought fruit and vegetables unfortunately come with a price: either the regular stuff has been screwed around with – forced, sprayed with chemicals and/or been kept in cold storage for God knows how long – or the organic stuff comes with a hefty price tag.

If you have some garden space I would highly recommend giving some time and effort to preparing the ground or building some low-cost raised beds so you can try your hand at sowing, growing and harvesting your own crops. This can be as big or as small as you wish, from a few herbs or some salad veggies, to rows of potatoes, cabbages, carrots and the like. If you are stuck for space then most fruit and veg can be grown very successfully in containers like patio tubs and window boxes ... so no excuses! And if, like me, you start small and slowly build, then it ensures you don't become overwhelmed with the task at hand and it gives you plenty of time to plan ahead and learn by doing.

Growing your own has become popular again and rightly so – at least you know exactly what you are eating, how it has been grown and how it has been treated. Every garden centre in the country has all the supplies you need to start your own kitchen garden and even most supermarkets are selling seeds.

When I first started out I had no idea what I was doing but, with the help of the Internet and some library books, I taught myself everything I needed to know. It hasn't been without its challenges and failures, but that is all part of the learning experience. Plus, it got me out of the house and gave me a whole new lease of life – I would definitely recommend it for those who are feeling stuck in a rut like I was. Just watching nature at its best gives you a wonderful feeling, not to mention the health benefits of eating your own crops on a daily/weekly basis.

Growing your own is a wonderful thing to introduce to your children, great for them to get involved with and ultimately to get them eating a fresh supply of what you produce. It is certainly better than dragging them away from their consoles to eat processed rubbish food like chicken nuggets and ready meals.

So go on ... give growing your own a try and you will, quite literally, reap what you sow!

Cooking Essentials

Store cupboard ingredients are the ingredients we use in everyday cooking, from salt and pepper to stock and oils, from rice and pasta to tinned tomatoes and relishes. Each week while shopping I am gradually adding to, or replenishing my store cupboard ingredients. Without them we would all be at a loss when it comes to making home-made meals.

I know what you may be thinking: 'But I'm on a budget each week, I can't afford to be buying other items that I haven't accounted for.' However, if you invest in good store cupboard ingredients they will save you money in the long term. Some morning you wake up to a hungry household – you don't have bread for toasting or cereal in the press, but you do have a bag of flour, an egg and some milk. Right there you have enough pancake batter to feed those hungry mouths. Or at dinner time, the cupboards are looking bare but you have some dried pasta, a tin of chopped tomatoes, some last few bits of veg and some dried herbs – well there is the basis for a lovely home-made Italian meal. What I am trying to say is that you should re-evaluate your shopping list and realise that home-made will work out cheaper and taste better than the convenient brands out there. I do use shop-bought sauces and convenient products too, but I certainly don't rely on them for every meal. Look: cooking can be as extravagant or as basic as you want, but either way you need the foundations.

All these store cupboard ingredients are the foundations of every good home-cooked meal, and if you keep your larder well stocked with the basics you will never go hungry. It will only be a matter of adding vegetables and/or meat to whizz up a good honest family meal.

In my larder:

Herbs and spices: see pp. 12–18

Oils: olive oil, rapeseed oil, toasted sesame oil

Vinegar: red wine, white wine, cider, balsamic, malt

Flour, etc.: plain, self-raising, wholemeal, type-00, baking powder

Mustard: Dijon, wholegrain, English

Sauces, etc.: soy sauce, oyster sauce, Worcestershire sauce, honey, maple syrup, Tabasco, pesto

Dried foods: wholemeal pasta sheets/short pasta/spaghetti, couscous, egg noodles, rice noodles, pulses and grains, porridge oats, stock cubes (beef, chicken and vegetable), dried yeast

Tinned/jarred food: chopped tomatoes, green beans, anchovy fillets, redcurrant jelly, horseradish sauce, peanut butter

Sea salt and black pepper

Conversion Charts

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Oven Heat and Temperatures

Most electric ovens are multi-purpose and will have a fan-assisted setting and this is what I use. I find it is better to use this setting as it distributes the heat around the oven for more even, faster cooking than a conventional oven. If you use a conventional oven you will need to increase the temperature and the cooking time may be a little longer. It is best to consult your cooker manual for this as ovens will vary, but the table provided gives a general guide to the necessary temperature adjustments, as well as the equivalent Gas Mark and Fahrenheit temperatures.

Breakfast

Avocado, Crispy Bacon and Lime on Toast

Do yourself a favour and make this recipe. I use this for a breakfast when I can take the time to savour and enjoy it! It is also great for a light lunch. I try and use nice fresh rye bread or a spelt and honey loaf. Butter or margarine on the toast is not necessary as the avocado is nice and moist. Try and get the bacon nice and crispy and the fatty bits slightly charred for maximum flavour.

Ingredients

2 ripe avocados

Juice of 1 lime

Salt and black pepper to season

8 slices of streaky bacon

8 thick slices of rye bread (or similar)

Parsley to garnish

Method

Halve, de-stone and slice the avocado into 1cm slices, place in a large bowl and drizzle with the lime juice, season well with salt and pepper, and give them a good toss. Set aside uncovered for 10 minutes.In the meantime grill the streaky bacon until well coloured on both sides and set on kitchen paper to crisp upToast the thick bread slices, then arrange the avocado slices on top, add the crispy bacon and lightly spoon over any remaining juice from the bowl.Garnish with parsley and serve immediately.

Baked Eggs with Croissants and Jam

This may sound like an odd combination but it works.I find breakfasts like these are great for a lazy Sunday morning when you can take your time and enjoy the prospect of a big Sunday roast dinner later. Don't feel like you have to make the croissants either: shop-bought ones are just fine. As much as I love to make most of my meals, I still try and make some things fuss free, hence the above-mentioned 'lazy Sunday morning'.

Ingredients

Butter for greasing

2 croissants

Raspberry jam (or your favourite flavour)

3 medium eggs

Splash of milk

1 teaspoon brown sugar

A sprinkle of cinnamon to serve

Method

Preheat the oven to 180°C. Lightly butter two large ramekins or two small ovenproof dishes and place on a baking tray, as ingredients can spill over.Tear each of the croissants into four or five large pieces and spread jam on each piece, then divide the pieces among the dishes.In a measuring jug (handy for pouring) beat the eggs, then add a splash of milk and the brown sugar and beat again. Pour into the two dishes to just over three-quarters full.Bake in the oven for 30–35 minutes. Sprinkle with some cinnamon to serve.

Banana and Oat muffins

Muffins are a great 'smash and grab' breakfast. They keep well for a few days in an airtight container so they can be made at a time of your convenience and used for those mornings where there is a rush on ... or a snooze button pressed too many times – we've all been there!

Ingredients

260g self-raising flour

1 teaspoon cinnamon

½ teaspoon baking powder

100g porridge oats

100g soft brown sugar

2 medium eggs

185ml low-fat natural yogurt

60ml rapeseed oil

2 ripe bananas mashed