30g tandoori masala
4 TBS Basic seasoning
250g 0% fat yogurt
2 TBS olive oil
juice of 2 small lemons
1 rounded TSP of tamarind paste mixed with a little boiling water
1TBS reduced salt ketchup
Mix all ingredients above and beat with a whisk, then use as a marinade (overnight) for skinned slashed chicken pieces or salmon fillets/steaks, for barbecuing or baking.
Friday 31 December 2010
Tandoori masala
For 60g of masala, mix:
Paprika 5 heaped TSP
Ground Chili 2 heaped TSP
Ground Ginger 3 heaped TSP
Pepper ½ heaped TSP
Cumin 2 ½ heaped TSP
Black cardamom, crushed seeds from 3 pods
Garlic powder 1 heaped TSP
Ground Fennel 1 heaped TSP
Cinnamon 1 heaped TSP
Allspice 1 heaped TSP
Paprika 5 heaped TSP
Ground Chili 2 heaped TSP
Ground Ginger 3 heaped TSP
Pepper ½ heaped TSP
Cumin 2 ½ heaped TSP
Black cardamom, crushed seeds from 3 pods
Garlic powder 1 heaped TSP
Ground Fennel 1 heaped TSP
Cinnamon 1 heaped TSP
Allspice 1 heaped TSP
Pizza
Pizza has been a bit of a conundrum for me. As with most low sat fat versions of dishes, inevitably there must be some compromise on flavours and textures but there are certain factors that make a pizza a pizza and not cheese and tomato on bread, and colour, texture and flavour all play a vital role. The trick is to find a balance and this is a matter of trial and error, and keeping a watchful eye for new products and thinking of innovative ways of using them and making substitutions.
For pizzas without bacon, sausage of various kinds or ham, Dominos pizza made with ‘Delight’ cheese is probably lower in saturated fat that anything you can make yourself, at (for a large margherita) 16g of sat fat for a weight of 1.1kg (8g for a ½ pizza portion or 1.5g/100g). What a shame that there seems no way for regular punters to buy this cheese. If anyone finds one, let me know!
Using 4 slices of Morrisons mozzarella and a jusrol pizza base+sauce, I can get sat fat down to just over 18g of for a weight of 730g (just over 9g for a ½ pizza portion or 2.5g/100g – and then have a salad as well, as this is 1/3 smaller than Dominos large size).
As soon as you want meat on your pizza as well though, Dominos sat fat levels rocket (even with Delight) and you can easily make a lower sat fat version.
Dominos pepperoni passion (with Delight) comes in at nearly 49g of sat fat for a weight of about 1.2kg (24g for a ½ pizza portion or 4.1%) compared to the recipe below which comes in at just under 24g of sat fat for a weight of 810g (just under 12g for a ½ pizza portion or 2.9g/100g – and then have a salad as well). That’s a gram-for-gram saving of 27% and a portion-for-portion saving of 51%, but still not an everyday meal!
~Jusrol pizza base+sauce
~1 84g pack of Deli24 Cheese & Pepperoni snacks (unrolled, with pepperoni cut into 5-6cm squares and cheese chopped into rounds)
~Oregano
~3 slices of Morrisons mozzarella
Adding a good slug of olive oil will increase the numbers a bit, but won’t do you any harm, and the additional ‘oiliness’ fools you into thinking it has come out of the cheese and meat. Feel free to add veg too (for me, it usually thinly sliced peppers, onions, mushrooms, sliced olives, jalapenos or whatever), or anchovies.
Sainsbury be-good-to-yourself bacon has 1g/100g of sat fat, so a pizza with bacon rather than pepperoni would be a healthier option, but sometimes only pepperoni will do!
If I’m doing a mixed pizza (different toppings in different parts), I will often use dabs of vegan pesto as one of my toppings. As this contains no cheese, the sat fats in it are from nuts and/or pine nuts. I’m only really concerned with managing sat fats from animal sources (including dairy) so it is probably no worse for me than vegetable toppings.
NB reduced fat mozzarellas are available, but I’ve not seen these in pre-sliced packs and I really do think that pre-slicing facilitates ‘portion control’ (as you can separate the pack out into groups of 3 or 4 slices, freeze them and defrost as necessary) and that even the limited ‘stringiness’ of Morrisons pre-sliced mozzarella (which is lower fat than e.g. Sainsbury’s, but is not billed as “reduced” or “low” fat) is more conducive to the whole experience of eating a pizza than using a “reduced” or “low” fat version that will be a bit rubbery.
For pizzas without bacon, sausage of various kinds or ham, Dominos pizza made with ‘Delight’ cheese is probably lower in saturated fat that anything you can make yourself, at (for a large margherita) 16g of sat fat for a weight of 1.1kg (8g for a ½ pizza portion or 1.5g/100g). What a shame that there seems no way for regular punters to buy this cheese. If anyone finds one, let me know!
Using 4 slices of Morrisons mozzarella and a jusrol pizza base+sauce, I can get sat fat down to just over 18g of for a weight of 730g (just over 9g for a ½ pizza portion or 2.5g/100g – and then have a salad as well, as this is 1/3 smaller than Dominos large size).
As soon as you want meat on your pizza as well though, Dominos sat fat levels rocket (even with Delight) and you can easily make a lower sat fat version.
Dominos pepperoni passion (with Delight) comes in at nearly 49g of sat fat for a weight of about 1.2kg (24g for a ½ pizza portion or 4.1%) compared to the recipe below which comes in at just under 24g of sat fat for a weight of 810g (just under 12g for a ½ pizza portion or 2.9g/100g – and then have a salad as well). That’s a gram-for-gram saving of 27% and a portion-for-portion saving of 51%, but still not an everyday meal!
~Jusrol pizza base+sauce
~1 84g pack of Deli24 Cheese & Pepperoni snacks (unrolled, with pepperoni cut into 5-6cm squares and cheese chopped into rounds)
~Oregano
~3 slices of Morrisons mozzarella
Adding a good slug of olive oil will increase the numbers a bit, but won’t do you any harm, and the additional ‘oiliness’ fools you into thinking it has come out of the cheese and meat. Feel free to add veg too (for me, it usually thinly sliced peppers, onions, mushrooms, sliced olives, jalapenos or whatever), or anchovies.
Sainsbury be-good-to-yourself bacon has 1g/100g of sat fat, so a pizza with bacon rather than pepperoni would be a healthier option, but sometimes only pepperoni will do!
If I’m doing a mixed pizza (different toppings in different parts), I will often use dabs of vegan pesto as one of my toppings. As this contains no cheese, the sat fats in it are from nuts and/or pine nuts. I’m only really concerned with managing sat fats from animal sources (including dairy) so it is probably no worse for me than vegetable toppings.
NB reduced fat mozzarellas are available, but I’ve not seen these in pre-sliced packs and I really do think that pre-slicing facilitates ‘portion control’ (as you can separate the pack out into groups of 3 or 4 slices, freeze them and defrost as necessary) and that even the limited ‘stringiness’ of Morrisons pre-sliced mozzarella (which is lower fat than e.g. Sainsbury’s, but is not billed as “reduced” or “low” fat) is more conducive to the whole experience of eating a pizza than using a “reduced” or “low” fat version that will be a bit rubbery.
Friday 17 December 2010
Green chili sauce, in the style of MD (Sri Lankan) Green chili sauce
125g green chili - bought from a mainstream supermarket and labelled as "medium" heat
4 cloves of garlic
juice and pulp of 1 lemon
2 DSP of Basic seasoning
300g cubed and boiled suede, turnip or lo bak (蘿蔔, a.k.a. daikon or mooli)
Blitz the lot. Freeze in an ice cube tray, or (even better, as it has a lid) one of these (see pic) from Boots
Wednesday 8 December 2010
Thai green curry
Thai green curry paste, 1 portion
Chicken, skinned, trimmed and slashed thighs or (better but a bit dry for my liking) cubed breast meat
Aubergines, in similar quantity to the chicken – cubed or halved if small, round type
Olive oil
1 cup of Basic Seasoning
Low-salt soya sauce, 2 DSP
Shaoxing rice wine or Mirin, 2 DSP
Soya “single cream”, 100ml
Low-salt chicken stock cube, made up to 1 pint
Lime wedges to garnish
Variations: replace baked aubergine with stir-fried strips of pepper and/or carrot sticks; replace chicken with prawns and/or squid rings (NB seafood should be added at the end of the cooking process, just before eating and take care not to overcook.
Ideally, allow the flavours in this dish to develop by making the curry a day in advance. If you find you have sauce but no meat left over, you can add seafood and/or stir-fried veg for another meal.
Spray a baking tray with oil, then place aubergine on top and spray again so that all sides have a light coating of oil. Bake at 180° C until cut edges start to turn golden.
Fry thai green curry paste in a wok with a little olive oil. When it is just starting to stick, add the meat and brown quickly. The paste may start to burn/stick a little, but don’t worry unduly about this.
Continue to stir fry, adding soya sauce, then Shaoxing rice wine, then stock, bit by bit, to prevent burning. When chicken looks more or less cooked through, add soya “single cream” and cooked aubergines.
Simmer on a low heat for 1 hour or more, stirring occasionally, until the sauce has thickened. Serve with rice and a generous squeeze of lime.
Chicken, skinned, trimmed and slashed thighs or (better but a bit dry for my liking) cubed breast meat
Aubergines, in similar quantity to the chicken – cubed or halved if small, round type
Olive oil
1 cup of Basic Seasoning
Low-salt soya sauce, 2 DSP
Shaoxing rice wine or Mirin, 2 DSP
Soya “single cream”, 100ml
Low-salt chicken stock cube, made up to 1 pint
Lime wedges to garnish
Variations: replace baked aubergine with stir-fried strips of pepper and/or carrot sticks; replace chicken with prawns and/or squid rings (NB seafood should be added at the end of the cooking process, just before eating and take care not to overcook.
Ideally, allow the flavours in this dish to develop by making the curry a day in advance. If you find you have sauce but no meat left over, you can add seafood and/or stir-fried veg for another meal.
Spray a baking tray with oil, then place aubergine on top and spray again so that all sides have a light coating of oil. Bake at 180° C until cut edges start to turn golden.
Fry thai green curry paste in a wok with a little olive oil. When it is just starting to stick, add the meat and brown quickly. The paste may start to burn/stick a little, but don’t worry unduly about this.
Continue to stir fry, adding soya sauce, then Shaoxing rice wine, then stock, bit by bit, to prevent burning. When chicken looks more or less cooked through, add soya “single cream” and cooked aubergines.
Simmer on a low heat for 1 hour or more, stirring occasionally, until the sauce has thickened. Serve with rice and a generous squeeze of lime.
Thai green curry paste
Lemongrass, 3 stalks
4 shallots
4 thin green birdseye chillis
4 cloves of garlic
Galangal, a two inch piece
Ginger, a two inch piece, peeled
25g coriander
Blend all ingredients, adding a little olive oil as necessary to blend well. Store in fridge for a few days or freeze.
4 shallots
4 thin green birdseye chillis
4 cloves of garlic
Galangal, a two inch piece
Ginger, a two inch piece, peeled
25g coriander
Blend all ingredients, adding a little olive oil as necessary to blend well. Store in fridge for a few days or freeze.
Tuesday 7 December 2010
Soused herrings
1 pt white wine vinegar
½ tsp dried red chilli flakes
1 tsp brown mustard seeds
2 tsp mixed peppercorns
20 tsp sugar, in a little boiling water
1 onion, thinly sliced
Dill, finely chopped
8 herring fillets
Bring vinegar, chilli, peppercorns and mustard seeds to the boil, then cool.
When cooled, decant into a sealable jar or Tupperware, and add dill, onion and herrings.
Leave for 3 days before eating, ideally with rye bread.
½ tsp dried red chilli flakes
1 tsp brown mustard seeds
2 tsp mixed peppercorns
20 tsp sugar, in a little boiling water
1 onion, thinly sliced
Dill, finely chopped
8 herring fillets
Bring vinegar, chilli, peppercorns and mustard seeds to the boil, then cool.
When cooled, decant into a sealable jar or Tupperware, and add dill, onion and herrings.
Leave for 3 days before eating, ideally with rye bread.
Tuesday 30 November 2010
Basic white sauce
275 ml milk – this can be infused (e.g. with garlic) but must be cold
20 g cornflour
Place the milk in a small pan, add the cornflour and, over a medium heat, bring everything gradually up to simmering point, whisking vigorously and continuously with a balloon whisk until the sauce has thickened to a smooth, rich creaminess. Then add flavourings and allow it to cook very gently for 5 minutes on the lowest possible heat.
If you are concerned that the flavourings may be too delicate and might need “empowering” with a made up low salt stock cube or white wine, thicken the sauce a little more than you usually would and then let it down with the stock (made up with only a little water) or (previously-reduced) white wine
Example flavourings
For fish (or fish pie): dill, pepper, Basic seasoning, lemon juice, reduced white wine
20 g cornflour
Place the milk in a small pan, add the cornflour and, over a medium heat, bring everything gradually up to simmering point, whisking vigorously and continuously with a balloon whisk until the sauce has thickened to a smooth, rich creaminess. Then add flavourings and allow it to cook very gently for 5 minutes on the lowest possible heat.
If you are concerned that the flavourings may be too delicate and might need “empowering” with a made up low salt stock cube or white wine, thicken the sauce a little more than you usually would and then let it down with the stock (made up with only a little water) or (previously-reduced) white wine
Example flavourings
For fish (or fish pie): dill, pepper, Basic seasoning, lemon juice, reduced white wine
Thursday 25 November 2010
Shepherds Pie
Leftover roast lamb (visible fat removed and diced) or lean lamb mince
Similar quantity of mushrooms (sliced)
8 TBS Basic seasoning
Fresh stock from lamb bones or low salt beef stock cube (made up)
Celery, sliced
1 TBS each of tomato puree, reduced salt tomato ketchup and reduced salt brown sauce.
Pepper to taste
Potatoes and milk for mash
Optional additions to the meat sauce: Onion/spring onion (diced/sliced), carrots (sliced), sundried tomatoes (finely chopped) , a little fresh mint or mint sauce, ½ tsp low salt yeast extract(let down in a little boiling water)
Optional additions to the mash: spring onion (sliced), mustard, Quark, garlic-infused milk instead of plain
Alternative version – cottage pie: use minced beef / leftover roast beef instead of lamb, in which case you will have a cottage pie rather than a shepherds pie – if using beef, do not include mint or mint sauce, but a little horseradish or wasabi would be a good addition.
To make the meat mix:
Fry lamb mince, if using, then strain off any liquid and leave to separate, using a gravy separator or by refrigerating overnight, discarding the fat content, before adding back to the reserved meat.
Soften the celery (and onions and/or carrots, if using) by frying a little then add to the meat and stock.
Fry mushrooms. When they are fully cooked and have released their liquid, add back the meat mix and add then all remaining ingredients except for mash, milk, a little of the Basic seasoning and any optional mash ingredients being used. Leave to cook down until gravy has become fairly thick and all vegetables are fully cooked (and, if using roast lamb, the meat is falling apart)
To assemble the “pie”:
Make your mash, then when placing it on top of the meat mix, try not to pack it down tightly and leave the surfaces rough. Packing it down and smoothing it out would mean you only get a little “crust” and the crunch and well-done taste of the crispy bits are an integral part of shepherds pie. Bake in a hot oven until golden, and – of course – crispy.
To serve: Pickled red cabbage is a traditional accompaniment, but until I work out a recipe for this without salt (using vinegar) beetroot is a good alternative. I simply roast a few whole beets on a tray (no oil) until shrivelled slightly, then peel when cool and douse in a little vinegar for 5+ minutes.
Similar quantity of mushrooms (sliced)
8 TBS Basic seasoning
Fresh stock from lamb bones or low salt beef stock cube (made up)
Celery, sliced
1 TBS each of tomato puree, reduced salt tomato ketchup and reduced salt brown sauce.
Pepper to taste
Potatoes and milk for mash
Optional additions to the meat sauce: Onion/spring onion (diced/sliced), carrots (sliced), sundried tomatoes (finely chopped) , a little fresh mint or mint sauce, ½ tsp low salt yeast extract(let down in a little boiling water)
Optional additions to the mash: spring onion (sliced), mustard, Quark, garlic-infused milk instead of plain
Alternative version – cottage pie: use minced beef / leftover roast beef instead of lamb, in which case you will have a cottage pie rather than a shepherds pie – if using beef, do not include mint or mint sauce, but a little horseradish or wasabi would be a good addition.
To make the meat mix:
Fry lamb mince, if using, then strain off any liquid and leave to separate, using a gravy separator or by refrigerating overnight, discarding the fat content, before adding back to the reserved meat.
Soften the celery (and onions and/or carrots, if using) by frying a little then add to the meat and stock.
Fry mushrooms. When they are fully cooked and have released their liquid, add back the meat mix and add then all remaining ingredients except for mash, milk, a little of the Basic seasoning and any optional mash ingredients being used. Leave to cook down until gravy has become fairly thick and all vegetables are fully cooked (and, if using roast lamb, the meat is falling apart)
To assemble the “pie”:
Make your mash, then when placing it on top of the meat mix, try not to pack it down tightly and leave the surfaces rough. Packing it down and smoothing it out would mean you only get a little “crust” and the crunch and well-done taste of the crispy bits are an integral part of shepherds pie. Bake in a hot oven until golden, and – of course – crispy.
To serve: Pickled red cabbage is a traditional accompaniment, but until I work out a recipe for this without salt (using vinegar) beetroot is a good alternative. I simply roast a few whole beets on a tray (no oil) until shrivelled slightly, then peel when cool and douse in a little vinegar for 5+ minutes.
Monday 15 November 2010
Fattoush (tomato and pita salad)
Mix up a dressing of pomegranate molasses, lemon juice, olive oil, parsley and mint (a little mint sauce from the jar, not made up, will do if you don’t have fresh mint to hand).
Bake pitas until brittle, then break into bite size pieces. Roughly chop tomatoes. Mix and dress immediately.
I have in the past added shredded lettuce, walnuts or pine nuts, and diced cucumber, as well.
Bake pitas until brittle, then break into bite size pieces. Roughly chop tomatoes. Mix and dress immediately.
I have in the past added shredded lettuce, walnuts or pine nuts, and diced cucumber, as well.
Pomegranate & walnut chicken
2 large onions, chopped into a fine dice
1 cup water
6-8 chicken breasts
5 TBS pomegranate molasses
Pinch each of black pepper, cinnamon, turmeric and nutmeg (or allspice or “mixed spice”)
2 cups of low salt chicken stock
2 TBS lemon juice
2 TBS sugar
200g ground walnuts
Using a few sprays of oil, saute the onions until golden, then remove from pan and set aside. If you can’t get a good golden colour this way, use olive oil from a bottle and rinse away the oil with boiling water – caramelising onion provides flavour and a subtle sweetness that this dish needs that adding more sugar won’t provide.
Brown the chicken, then add the onions back to the pan along with the stock and simmer for 30 minutes.
Remove the chicken and set aside. Mix in the water, pomegranate molasses, ground walnuts and sugar and simmer for 15 minutes then return chicken to the pan and add spices and lemon juice before simmering for a further hour.
1 cup water
6-8 chicken breasts
5 TBS pomegranate molasses
Pinch each of black pepper, cinnamon, turmeric and nutmeg (or allspice or “mixed spice”)
2 cups of low salt chicken stock
2 TBS lemon juice
2 TBS sugar
200g ground walnuts
Using a few sprays of oil, saute the onions until golden, then remove from pan and set aside. If you can’t get a good golden colour this way, use olive oil from a bottle and rinse away the oil with boiling water – caramelising onion provides flavour and a subtle sweetness that this dish needs that adding more sugar won’t provide.
Brown the chicken, then add the onions back to the pan along with the stock and simmer for 30 minutes.
Remove the chicken and set aside. Mix in the water, pomegranate molasses, ground walnuts and sugar and simmer for 15 minutes then return chicken to the pan and add spices and lemon juice before simmering for a further hour.
Pomegranate or tamarind satays
4 TBS pomegranate molasses or 2 TSP tamarind paste
1 small red onion, thinly sliced
1 TBS lemon juice
1 TSP sugar
1 TSP grated lemon zest
3 cloves garlic, crushed
10g fresh mint, chopped – or ½ a TSP of mint sauce (from the jar, not made up)
1 TSP ground cardamom
Simmer for 5 minutes while stirring but do not allow to boil. Cool before using as a marinade for satays of beef, lamb, pork, chicken or turkey breast. Grill or BBQ.
1 small red onion, thinly sliced
1 TBS lemon juice
1 TSP sugar
1 TSP grated lemon zest
3 cloves garlic, crushed
10g fresh mint, chopped – or ½ a TSP of mint sauce (from the jar, not made up)
1 TSP ground cardamom
Simmer for 5 minutes while stirring but do not allow to boil. Cool before using as a marinade for satays of beef, lamb, pork, chicken or turkey breast. Grill or BBQ.
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