Now what’s on your dinner plate?

With a busy schedule juggling personal and work life, planning a healthy recipe - by which I mean a balanced one - can be near impossible. According to the Dietary Guidelines for Americans, daily calories intake should look like this:

Total Carbohydrate - 45% to 65% percent which is between 225 and 325 grams

Total protein - 10% to 35% which is about 46 grams of protein for women, and 56 grams of protein for men.

Total fat- 20% to 35% this amounts to about 44 to 78 grams of total fat a day.

I love food and healthy eating; I’m always on the hunt for good food recipes. In the past, I was very liberal with the sauces I picked off the supermarket shelves because I was trusting of food manufacturers, to sell food that is full of good stuff and less of the naughty ones…you know sugar and salt. To my horror, I found one day whilst reading through nutrition facts for a pasta sauce I used regularly for our family meal that sugar was the second ingredient. What!!! Sugar, in a savoury meal, I had to do a double take. Why do manufacturers choose to add sugar to foods, HELLO - savoury should be salty or spicy rather than sweet. When I say salty, take that to mean a pinch of salt and I mean literally. I can understand sugar in desserts but certainly not in what should constitute a main meal.

I have since become circumspect with my choice of sauces and have found it almost impossible to find any without sugar. Fortunately for my family, I absolutely love cooking and since my shock discovery as mentioned above, I make our meals from scratch as often as possible but this can be almost impossible on some nights. I ensure I read the nutritional composition on the back of the label now and I don’t hesitate ditching sugar ridden savoury sauces no matter how enticing the label looks.

I am not anti-sugar by any means neither am I pro-sugar. My philosophy for all things including sugar is moderation. Our body needs glucose which it converts to the much needed energy, without which we will be very lethargic and unable to carry out our daily activities. The daily recommended sugar intake according to the NHS is 70g for men and 50g for women. I don’t know about you but personally, I find trying to tally up what I have consumed in grams very boring, so I just limit my sugar consumption in meals to those derived from the natural ingredients. Although I rarely have dessert and drinks with sugars such as fruit and fizzes, I love my cuppa and have up to 3 a day with sugar and biscuits so the less sugar from meals the better.

Some Health experts are of the opinion that control measures and tax should be imposed on sugar. This is because the effect on the body when taken in excess is similar to that of Alcohol and tobacco .  Diseases such as heart disease, cancer and diabetes have been attributed to excessive consumption of sugar. With the incessant information on the dangers of high sugar consumption, it’s time for food sold to the public to have less sugar and by so doing serving the consumer’s best interest. According to a Malay proverb “Ants die in sugar”, it’s worth reflecting on.

The ever versatile Salad

In summer months my desire for salad I find is goes up a notch or two and finding them so easy not only prepare but to mix and match make it altogether a very attractive lunch.
Majority of my salad used to be made up of Rocket Salad or florette, these have since been demoted to the second highest composition whilst spinach has shot in straight to my número uno. The taste of spinach is absolutely delightful and the combo of rocket salad, cherry tomatoes, cucumbers, grapes with a chunks of chicken pieces and a drizzle of Mango, Lemon and Chilli dressing I find utterly irresistible. 

Ever delicious Mango Lime and Chilli dressing

The great bonus with salad is that you can leave out and add in as you please or indeed feel at the time of preparation. I have tried out  sliced boiled eggs and mackerel respectively as an option to chicken chunks.
I find that a plate full is very satisfying and I have no guilt whatsoever should I decide to have it with super soft bread roll or warm pitta bread with a couple of spoons of humous.

Chicken Salad

Salad served with egg

Light healthy lunch......just what your body ordered!

The last thing the body needs is a heavy meal at lunch time, we all know what happens when we have a heavy meal for lunch......drowsiness with the need to slow down or sleep. Opting for a light meal for lunch seems a sensible idea and can be fun allowing creative juices to flow.

Staples such as couscous and beans are versatile, they can be used with various combo making up a different meal every time.

My daughter put together this healthy meal which is light yet satisfying consisting of Pinto beans, vegetables and fish.

The only cooking required is boiling the pulse in water for about an hour.

Ingredients

1 Mackerel

1 Handful of Cherry tomatoes

1/2 Avocado

Spinach

Pinto beans

Nutrition from this meal includes phosphrous protein, Vitamin D, Niacin, Vitamins A, C, K, B1, selenium, Vitamin E, Thiamin, Vitamin B6, Folate, Magnesium, cooper to mention but  few. Why not share recipes and pictures of your light meal.

Power to the green smoothie

                                 

Power green smoothie

When I first heard of power green smoothie; I shuddered at the idea of gulping down green drink. I tried out different fruit smoothies from tangy to sweet and from pure delight to plain nasty.
However, my negative view on green smoothie was soon changed when I went grocery shopping and stumbled upon bottled green smoothie. Having read the persuasive message of the manufacturer - not to judge the drink by it's colour;  I was pleasantly surprised by the sweet refreshing taste and impressed at the ingredients that were all natural packed with all things green minus sugar and artificial colours and preservatives. I decided to make my power green smoothie at home and love it so much that I now drink it everyday.
                                                     
                                                                                     
 

                                  My ingredients includes

Plate of greens

200 mls chilled orange juice

1. Handful Kale
2. Handful spinach
3. 1 small florets of broccoli with stalk
4. 1 golden delicious apple (any green apple will do)
5. 200 mls of  chilled orange juice
6. 1 teaspoon of honey (optional, I choose not to  add honey as I find sugar in apple sufficient)

Instructions

1. Pour juice into blender
2. Add ingredients to juice and blend together
3. Place sieve on a cup and pour juice in
4. use spoon to press juice through the sieve

Juice press

                                                           Enjoy your drink 

Spinach  
Low in calories, spinach contains vitamins A and C, folate, magnesium. The advise is to consume spinach with vitamin C rich food such as orange juice and Kale because it contains a chemical called oxalic acid, which binds with iron and calcium and reduces the amount your body can take in of these minerals. 


Kale
A very good source of dietary fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus. Kale is also high in  Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.



Broccoli
Good source of protein, Broccoli contain calcium, iron, magnesium, potassium, sodium and  vitamin A.

Apples
A natural source of antioxidants and chemical compounds called flavanoids, apples contains a wealth of other trace minerals and vitamins including Vitamin C. They also contain pectin which helps lower cholesterol. 

How to cook rice " al dente"

                                                     Uncooked White rice

Cooking rice successfully with firm and separated grains was such a challenge for me and finishing with sticky soggy rice was almost a regular occurrence however, I can gladly say with a great sense of achievement that I have mastered the art of cooking my rice to “al dente”. I discovered that adhering to two rules—must be precise with volume of water which MUST be added to rice at the start and resisting opening the lid whilst cooking rice means that my cooked rice grains are separated and firm.

How do I cook my white rice?

Well……… here is how:

Rinse or not to rinse rice

Hey, do whatever makes you comfortable, personally, I don’t rinse my rice and so far haven’t found it to be detrimental in any way to the final texture of my cooked rice. These are my reasons for not rinsing my rice prior to cooking - rice is cleaned at the milling stage. Furthermore, it is fortified with iron and B vitamins which are reduced if rinsed. Moreover, boiling rice at high temperature will purify the grains.

If you choose to rinse your rice before cooking, place the rice in a colander and rinse under cold running water. Ensure you separate the grains before adding boiling water.

Pot size

A pot with sufficient room to allow for the tripling in size of the cooked rice is important in order to avoid the grains spilling over. Also a tight fitting lid that will allow steam to gather is necessary as this allows rice to cook quickly and evenly.

Volume of water

 It is imperative that the rice to water ratio is strictly adhered to so that all the water is absorbed by the time the rice is cooked. Rice to water ratio of 1:2 is sufficient to achieve a firm cooked rice. Any increase means that the rice will be soaked in excess water whilst cooking and the cooking time will also increase.  More water = softer, stickier rice.

Ingredients

Serves 2

1 cup of white rice

2 cups of boiling water

1 tablespoon of extra virgin oil

Salt (optional)

Instructions –

There are various version on how to cook white rice, however, I find this effortless method works well for me all the time.

1.     Place all ingredients in a pot and stir

2.     Place pot on medium heat for 4 minutes

3.     Reduce heat to the lowest and preferably move to the smallest hob. Leave to simmer for 12 minutes.

Do not be tempted to remove the lid during cooking.

Hey presto!

“Al dente” with separated grains

                                                            Did you know………

·         Rice is an important staple food and cereal crop that feeds over 6 billion people around the world.

·         Rice has been found in medieval Chinese walls where they were added for strength and stability.

·         Rich in carbohydrates, it acts as fuel for the body providing fast and instant energy. It aids in normal functioning of the brain whilst providing an essential source of vitamin B1. 

·       Cholesterol Free,  It is an excellent source of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine and riboflavin. In addition, rice encourages growth of useful bacteria for normal bowel movements.

·         There are over 40,000 different varieties of rice, they include:

                 Long Grain White which is refined and as the colour indicates is white with a neutral                                        flavour. White rice is usually enriched to replace those lost nutrients during milling.

                 Basmati rice is a variety of long grain rice which is traditionally from South Asia.

                 Brown rice which retains the bran and nutrients because it is not milled like white                                            rice.

                 Abrorio is short grain creamy, textured rice, which cooks up sticky classic                                                      risotto rice 

               Jasmine rice is long grained variety of rice and it is ‘perfumery’, giving a natural                                                fragrance to a meal.

              

The delightful Creamy Chicken and Mushroom Sauce

Buying ready made sauce is almost a 'no  no ' for me as most of them contain sugar which I feel is so unnecessary. I have been transformed from a shopper that only reads the front labels on jars to one that reads both front and back. It no longer shocks me to see that sugar is added to savory sauces and in some cases is listed as one of the first three ingredients.
I made a firm decision to make my sauces from scratch. I suppose the love for cooking made the transition from cooking with ready made sauces to DIY relatively easy despite  juggling work and family life.

I found the making Creamy Chicken and Mushroom sauce straight forward and not too time consuming. It was great that everyone in the family enjoyed it despite varying palate. Packed with vitamins and minerals, I particularly love the versatility that mushroom affords, in addition, nutrients such as B vitamins, Riboflavin ( maintains healthy red blood cells), Pantothenic acid (helps with hormone production) and Niacin ( helps with the function of healthy digestive and nervous system and also promotes healthy skin) are present. Mushroom also contain minerals including Selenium (antioxidant) , Ergothioneine(antioxidant)  and Potassium.

Here is the recipe for the delicious creamy chicken and mushroom sauce.

Ingredients

Serves 2

·             5 g  dried wild mushrooms

·             3 tbsp olive oil

·             2 chicken breasts

·             Black Pepper

·             1 large onion, finely sliced

·             4 garlic cloves, chopped

·             100g  chestnut mushrooms, sliced

·             100ml hot chicken stock

·             10g pack fresh tarragon leaves, picked and chopped

·             90g half fat creme fraiche  

Instructions

1. Hydrate the dry mushroom by soaking them in boiling water for 15 minutes. Reserve the liquid for later inclusion in the sauce.

2. Meanwhile, heat the 3 tbsp of olive oil in a pan over a medium-high heat. Season the chicken on both sides with black pepper and then fry for 5 minutes. Turn the breasts over and fry for another 4 minutes and remove from the pan.

Add the onion to the pan and fry for 3-4 minutes followed by chestnut mushrooms then fry for a further 3 minutes. Add the garlic and the hydrated chopped mushrooms and fry for 1 minute.

Pour in the liquid from the mushroom and the hot stock and two thirds of the chopped tarragon. Return the browned chicken pieces to the pan. Bring to the boil then turn down the heat and simmer for 10 minutes or until the chicken is cooked through.

Stir in the crème fraîche and warm ensuring that sauce does not boil. Scatter over the rest of the tarragon.

The sauce is quite versatile, I chose to accompany my meal with rice and green beans. My family thoroughly enjoyed it.

Bon Appetit!

RED RICE - A popular dish in West Africa quintessential in relation to other dishes is a must at social gatherings. Embroiled in a lot of controversy regarding its origin, Jollof rice is claimed by different nations as their own. The Wolofs of Senegal claim it to be their traditional meal that spread to other parts of West Africa while claims have been made that Jollof rice originated in the Indian subcontinent and spread to Africa where the cooking process changed to what is now known as Jollof rice. To the Gambians, red rice is Benachin, the Ghanaians and Nigerians both call it Jollof rice but that is where the consensus ends as Ghanaians mainly cook jollof rice with basmati rice while Nigerians cook theirs with long grain rice. 

You're probably wondering what the fuss is all about. Well........ I'll tell you. Jollof rice when cooked correctly is an absolutely delicious dish. If you've never tasted Jollof rice before, then the closest western meal will probably be Paella with quite a few ingredients left out.  

There are at least two methods of cooking Jollof rice -one is to boil the rice in uncooked tomato based mixture and the other is to parboil the rice first then mix in cooked tomato based sauce for the last stage of the cooking process. Personally I prefer the latter as I find it delivers the same great taste every time and it seems I can never go wrong with serving up Jollof rice for my family. It never fails to get the thumbs up from my clan, even from the fussiest family member who eats every grain of rice on her plate - now as an avid cook that is what I love to see.

    

                                                                       

 

Cooking Jollof rice is relatively easy with easily accessible ingredients. Although the culinary skills required for cooking Jollof rice is pretty basic, achieving the right rice texture is important. 

Now here is my chosen method.

Before I list the ingredients and method, I will just like to mention here that I only use chicken stock that I obtain from cooked stewing chicken that eventually accompanies the meal. I find the gravy adds a great taste when used to parboil the rice and also when added to the tomato mixture.

You probably will find it almost impossible to buy stewing chicken from major supermarkets but they are available from Asian butchers. Now I hasten to add that it is not mandatory to use stewing chicken to make up chicken stock as a good quality chicken stock bought at the supermarket will suffice. 

Ingredients

Serves 4

400g of plum tomatoes

3 onions

3 gloves of garlic

1 red chili (seeds removed) 

1 red peppers

3 tbsp Tomato puree

6 tablespoons Sunflower

1 tsp of thyme

Black pepper

Salt

2 cups of rice

2 Chicken stock ( Great if you can make fresh chicken stock)

4 cups of water

2 tbsp of butter

Instructions
Rice

Rice in DIY Chicken stock

1. Bring water and 1 chicken stock to boil.

                           or

Bring your DIY chicken stock to boil

2. Add rice and bring to boil on medium heat for 6 minutes

3. Turn down heat to the lowest and simmer for 8 minutes or until water is completely dry

4. Allow steam out of the cooked rice to allow the rice to remain firm by covering with Kitchen paper towel.

Tomato sauce

Uncooked blended tomato mixture

1. Slice 1 onion and fry in oil under low heat until soft

2. Blend Tomatoes, onions, garlic, red peppers, chili pepper.

3. Add tomato mixture and tomato puree, thyme, black pepper,1 chicken stock  and salt (if desired) to oil

4. Cover with colander to allow steam to escape and sauce to thicken 

5. Bring to boil and then cook over low heat for 35 - 40 minutes stirring regularly.

Cooked tomato sauce

Final stage

1. Add the rice to the sauce gradually wrapping the rice in the sauce. Do not use up all the tomato sauce if you find that excess sauce is building up in the rice.


2. Add butter, stir again and cover to simmer for 15 minutes stirring occasionally.

Jollof rice can be accompanied with various add on such as chicken salad, Coleslaw, boiled egg and fried plantain. Let your imagination run wild.

Na rees as jàmm! (Wolof for May it be digested in peace)