Serves 8 as a side
1.5kg floury potatoes (such as Sebago), peeled, cut into 3cm pieces
100g duck fat
Preheat the oven to 180 C.
Place the potato in a saucepan of cold salted water and bring to the boil.
Reduce heat to medium and cook for 5 minutes or until parboiled.
Drain, then return to the pan and shake well over medium heat to dry out and rough up the edges (this will help them crisp up when roasting).
Place the duck fat in a roasting pan, then place in the oven for 5 minutes to heat.
Remove from the oven, carefully add potato to duck fat and gently toss to coat.
Return to the oven and roast, turning twice, for 45 minutes or until golden and crispy.
Sprinkle with salt and serve.
Green Beans with Pomegranate
Serves 8 as a side
500g green beans, trimmed
2 tbs extra virgin olive oil
1 tbs pomegranate molasses
1 tbs lemon juice
2 tsp maple syrup
2 tsp caster sugar
1/3 cup (80ml) pomegranate seeds
Cook beans in a saucepan of boiling, salted water for 3 minutes.
Drain and refresh in a bowl of iced water.
Whisk oil, molasses, lemon juice, maple syrup and sugar together in a bowl.
Place beans in a serving bowl, drizzle with dressing, then sprinkle over pomegranate seeds and serve.
500g green beans, trimmed
2 tbs extra virgin olive oil
1 tbs pomegranate molasses
1 tbs lemon juice
2 tsp maple syrup
2 tsp caster sugar
1/3 cup (80ml) pomegranate seeds
Cook beans in a saucepan of boiling, salted water for 3 minutes.
Drain and refresh in a bowl of iced water.
Whisk oil, molasses, lemon juice, maple syrup and sugar together in a bowl.
Place beans in a serving bowl, drizzle with dressing, then sprinkle over pomegranate seeds and serve.
Prawn & Avocado Salad
Serves 8 as a starter
24 cooked prawns, peeled (tails in tact), deveined
12 asparagus spears, halved, blanched, refreshed
3 radishes, thinly sliced
2 avocados, chopped
2 cups picked watercress leaves
1 baby fennel, very thinly sliced (using a mandoline)
100ml extra virgin olive oil
2 tbs lemon juice
200g aioli (garlic mayonnaise)
Place the prawns, asparagus, radish, avocado, watercress and fennel in a bowl, then toss to combine.
Whisk oil and lemon juice together.
Season. Spread 1 tbs aioli onto serving plates, top with salad, then drizzle over a little dressing and serve.
24 cooked prawns, peeled (tails in tact), deveined
12 asparagus spears, halved, blanched, refreshed
3 radishes, thinly sliced
2 avocados, chopped
2 cups picked watercress leaves
1 baby fennel, very thinly sliced (using a mandoline)
100ml extra virgin olive oil
2 tbs lemon juice
200g aioli (garlic mayonnaise)
Place the prawns, asparagus, radish, avocado, watercress and fennel in a bowl, then toss to combine.
Whisk oil and lemon juice together.
Season. Spread 1 tbs aioli onto serving plates, top with salad, then drizzle over a little dressing and serve.
Blini Platter
Makes 15
2/3 cup (100g) plain flour
40g buckwheat flour
1 tsp dry instant yeast
1/2 cup (125ml) milk
1/3 cup (80g) creme fraiche, plus extra to serve
1 egg, separated
30g unsalted butter, melted
Caviar, salmon roe, chopped hard-boiled egg, smoked salmon, beetroot relish, pickled red onion, chopped chives and dill, to serve
Sift flours, yeast and 1 tsp salt into a bowl.
Make a well in the centre.
Place milk and creme fraiche in a small saucepan over low heat and warm gently until lukewarm.
Add milk mixture to the well in the flour mixture, along with the egg yolk, then stir until a soft dough.
Cover with plastic wrap and set aside in a warm place for 1 hour or until small bubbles appear on the surface.
Whisk the eggwhite until soft peaks form, then gently fold into the batter.
Heat a large non-stick frypan over medium-low heat and brush with a little butter.
In batches, using 1/2-1 tbs batter for each blini, add batter to the frypan, then cook for 2 minutes or until small bubbles appear on the surface.
Turn and cook for a further 1 minute or until golden.
Transfer to a plate while you cook the remaining blinis, brushing the pan with more butter in between batches.
Place blinis on a serving platter, then serve with a selection of toppings for guests to assemble their own.
2/3 cup (100g) plain flour
40g buckwheat flour
1 tsp dry instant yeast
1/2 cup (125ml) milk
1/3 cup (80g) creme fraiche, plus extra to serve
1 egg, separated
30g unsalted butter, melted
Caviar, salmon roe, chopped hard-boiled egg, smoked salmon, beetroot relish, pickled red onion, chopped chives and dill, to serve
Sift flours, yeast and 1 tsp salt into a bowl.
Make a well in the centre.
Place milk and creme fraiche in a small saucepan over low heat and warm gently until lukewarm.
Add milk mixture to the well in the flour mixture, along with the egg yolk, then stir until a soft dough.
Cover with plastic wrap and set aside in a warm place for 1 hour or until small bubbles appear on the surface.
Whisk the eggwhite until soft peaks form, then gently fold into the batter.
Heat a large non-stick frypan over medium-low heat and brush with a little butter.
In batches, using 1/2-1 tbs batter for each blini, add batter to the frypan, then cook for 2 minutes or until small bubbles appear on the surface.
Turn and cook for a further 1 minute or until golden.
Transfer to a plate while you cook the remaining blinis, brushing the pan with more butter in between batches.
Place blinis on a serving platter, then serve with a selection of toppings for guests to assemble their own.
Pina Colada Ice Cream with Pineapple Salsa
Serves 6-8
Begin this recipe a day ahead.
3 cups (720g) sour cream
21/2 cups (375g) pure icing sugar, sifted
440g can crushed pineapple, drained
1/2 cup (125ml) coconut cream
100ml Malibu or other coconut liqueur
21/2 cups (245g) shredded coconut, toasted
1 tsp ground cinnamon
Mint leaves, to garnish
Pineapple salsa
1 lemongrass stalk (inner core only), bruised
10cm piece (50g) ginger, peeled, chopped
150g caster sugar
4 kaffir lime leaves
1/2 pineapple, peeled, cored, thinly sliced
To make the pina colada ice cream, whiz sour cream, 2 cups (300g) icing sugar, crushed pineapple, coconut cream and Malibu in a food processor until a smooth puree.
Transfer to an ice creammachine and churn according to manufacturer’s instructions. (Alternatively, pour into a shallow container and freeze for 2 hours or until frozen at edges. Remove from freezer and beat with electric beaters. Return to container and refreeze. Repeat 2 or 3 times).
Transfer to a 1.75L terrine lined with plastic wrap and freeze overnight or until firm.
For the pineapple salsa, place lemongrass, ginger, caster sugar, kaffir lime leaves and 1 cup (250ml) water in a saucepan over low heat.
Cook, stirring, for 2-3 minutes until sugar dissolves.
Add pineapple and cook for 5 minutes or until tender.
Remove pineapple with a slotted spoon and set aside.
Return pan to heat and cook syrup for a further 5-6 minutes until reduced by half.
Discard lemongrass and kaffir lime leaves.
Pour over the pineapple and chill until ready to serve.
To make the crumb, place coconut, cinnamon and remaining 1/2 cup (75g) icing sugar in a small food processor and pulse to combine.
Remove ice cream from freezer 5 minutes before serving.
Uncover and invert onto a plate, gently pulling on the plastic wrap to remove the ice cream from the pan.
Slice into thick slices, then roll the thin edges of each slice in coconut crumb.
Serve immediately with pineapple salsa andmint leaves to garnish.
Begin this recipe a day ahead.
3 cups (720g) sour cream
21/2 cups (375g) pure icing sugar, sifted
440g can crushed pineapple, drained
1/2 cup (125ml) coconut cream
100ml Malibu or other coconut liqueur
21/2 cups (245g) shredded coconut, toasted
1 tsp ground cinnamon
Mint leaves, to garnish
Pineapple salsa
1 lemongrass stalk (inner core only), bruised
10cm piece (50g) ginger, peeled, chopped
150g caster sugar
4 kaffir lime leaves
1/2 pineapple, peeled, cored, thinly sliced
To make the pina colada ice cream, whiz sour cream, 2 cups (300g) icing sugar, crushed pineapple, coconut cream and Malibu in a food processor until a smooth puree.
Transfer to an ice creammachine and churn according to manufacturer’s instructions. (Alternatively, pour into a shallow container and freeze for 2 hours or until frozen at edges. Remove from freezer and beat with electric beaters. Return to container and refreeze. Repeat 2 or 3 times).
Transfer to a 1.75L terrine lined with plastic wrap and freeze overnight or until firm.
For the pineapple salsa, place lemongrass, ginger, caster sugar, kaffir lime leaves and 1 cup (250ml) water in a saucepan over low heat.
Cook, stirring, for 2-3 minutes until sugar dissolves.
Add pineapple and cook for 5 minutes or until tender.
Remove pineapple with a slotted spoon and set aside.
Return pan to heat and cook syrup for a further 5-6 minutes until reduced by half.
Discard lemongrass and kaffir lime leaves.
Pour over the pineapple and chill until ready to serve.
To make the crumb, place coconut, cinnamon and remaining 1/2 cup (75g) icing sugar in a small food processor and pulse to combine.
Remove ice cream from freezer 5 minutes before serving.
Uncover and invert onto a plate, gently pulling on the plastic wrap to remove the ice cream from the pan.
Slice into thick slices, then roll the thin edges of each slice in coconut crumb.
Serve immediately with pineapple salsa andmint leaves to garnish.
Mascarpone and Caramelised Stonefruit Layered Sponge Cake
Serves 8-10
6 eggs
180g caster sugar
180g plain flour, sifted
300ml thickened cream, whipped
250g mascarpone
1 vanilla bean, split, seeds scraped
1/2 cup (75g) pure icing sugar, sifted
125g punnet raspberries
Honey, to serve
Fruit compote
3 peaches, peeled, chopped
3 apricots, peeled, chopped
1 nectarine, peeled, chopped
2 thyme sprigs, plus extra to serve
2 tbs white wine
1 tbs caster sugar
Caramelised stonefruit
2 peaches, cut into wedges, chargrilled
2 nectarines, cut into wedges, chargrilled
8 apricots, halved, chargrilled
Preheat the oven to 170C.
Grease and line the base and sides of three 22cm cake pans.
To make the sponge, beat eggs and caster sugar with electric beaters for 10 minutes or until very thick and pale.
Gently fold in the flour with a metal spoon.
Divide batter evenly among pans and bake for 20 minutes or until golden and a skewer inserted in the centre comes out clean.
Cool cakes in pans for 5 minutes, then turn out onto a wire rack to cool completely.
Meanwhile, place all the fruit compote ingredients in a saucepan over medium heat.
Cook, stirring occasionally, for 15 minutes or until softened.
Cool slightly, then transfer to a blender and whiz until smooth. Set aside.
Combine whipped cream, mascarpone, vanilla seeds and icing sugar.
Place 1 cake on a serving plate and spread with one-third of the mascarpone cream, drizzle with a little fruit compote and scatter over some chargrilled fruit and raspberries.
Repeat twice. Sprinkle the cake with extra thyme leaves and drizzle with honey to serve.
6 eggs
180g caster sugar
180g plain flour, sifted
300ml thickened cream, whipped
250g mascarpone
1 vanilla bean, split, seeds scraped
1/2 cup (75g) pure icing sugar, sifted
125g punnet raspberries
Honey, to serve
Fruit compote
3 peaches, peeled, chopped
3 apricots, peeled, chopped
1 nectarine, peeled, chopped
2 thyme sprigs, plus extra to serve
2 tbs white wine
1 tbs caster sugar
Caramelised stonefruit
2 peaches, cut into wedges, chargrilled
2 nectarines, cut into wedges, chargrilled
8 apricots, halved, chargrilled
Preheat the oven to 170C.
Grease and line the base and sides of three 22cm cake pans.
To make the sponge, beat eggs and caster sugar with electric beaters for 10 minutes or until very thick and pale.
Gently fold in the flour with a metal spoon.
Divide batter evenly among pans and bake for 20 minutes or until golden and a skewer inserted in the centre comes out clean.
Cool cakes in pans for 5 minutes, then turn out onto a wire rack to cool completely.
Meanwhile, place all the fruit compote ingredients in a saucepan over medium heat.
Cook, stirring occasionally, for 15 minutes or until softened.
Cool slightly, then transfer to a blender and whiz until smooth. Set aside.
Combine whipped cream, mascarpone, vanilla seeds and icing sugar.
Place 1 cake on a serving plate and spread with one-third of the mascarpone cream, drizzle with a little fruit compote and scatter over some chargrilled fruit and raspberries.
Repeat twice. Sprinkle the cake with extra thyme leaves and drizzle with honey to serve.
Coconut & Vanilla Tarts
Makes 8
2 eggs
Finely grated zest and juice 1 lemon
200ml maple syrup
300ml thickened cream
2 cups (180g) desiccated coconut
Sliced mango, sliced kiwi fruit, sliced nectarine, sliced papaya, sliced strawberries, sliced star fruit
Toasted coconut flakes and coconut cream, to serve
Vanilla-bean pastry
12/3 cups (250g) plain flour
100g icing sugar, plus extra to serve
125g chilled unsalted butter, chopped
1 vanilla bean, split, seeds scraped
2 egg yolks
For pastry, whiz flour and icing sugar in a food processor to combine.
Add butter and vanilla, then pulse until fine crumbs.
Add yolks and 2 tbs cold water.
Whiz until mixture comes together in a ball.
Enclose in plastic wrap and chill for 30 minutes.
Roll out pastry to 5mm thickness.
Grease eight 10cm loose-bottomed tart pans.
Line with pastry and chill for 15 minutes.
Preheat the oven to 180 C.
Line tarts with baking paper and pastry weights.
Bake for 8 -10 minutes until dry and golden.
Allow pastry to cool.
Beat eggs, lemon zest and juice, syrup and cream together.
Stir through coconut, then pour into tart shells and bake for 20-25 minutes until just set and golden.
Cool slightly, then remove from pans.
Dust with icing sugar and serve with fruit, coconut flakes and coconut cream.
2 eggs
Finely grated zest and juice 1 lemon
200ml maple syrup
300ml thickened cream
2 cups (180g) desiccated coconut
Sliced mango, sliced kiwi fruit, sliced nectarine, sliced papaya, sliced strawberries, sliced star fruit
Toasted coconut flakes and coconut cream, to serve
Vanilla-bean pastry
12/3 cups (250g) plain flour
100g icing sugar, plus extra to serve
125g chilled unsalted butter, chopped
1 vanilla bean, split, seeds scraped
2 egg yolks
For pastry, whiz flour and icing sugar in a food processor to combine.
Add butter and vanilla, then pulse until fine crumbs.
Add yolks and 2 tbs cold water.
Whiz until mixture comes together in a ball.
Enclose in plastic wrap and chill for 30 minutes.
Roll out pastry to 5mm thickness.
Grease eight 10cm loose-bottomed tart pans.
Line with pastry and chill for 15 minutes.
Preheat the oven to 180 C.
Line tarts with baking paper and pastry weights.
Bake for 8 -10 minutes until dry and golden.
Allow pastry to cool.
Beat eggs, lemon zest and juice, syrup and cream together.
Stir through coconut, then pour into tart shells and bake for 20-25 minutes until just set and golden.
Cool slightly, then remove from pans.
Dust with icing sugar and serve with fruit, coconut flakes and coconut cream.
Passionfruit Puddings with Tropical Fruit and Crispy Vermicelli
Serves 6
300ml thickened cream
1 cup (250ml) milk
1/3 cup (75g) caster sugar
2 titanium-strength gelatine leaves
8 passionfruit, plus extra to serve
Sunflower oil, to deep-fry
50g vermicelli rice noodles
1/2 cup (75g) pure icing sugar, sifted
Whipped cream and chopped mango and papaya, to serve
Place cream, milk and sugar in a saucepan over low heat and cook, stirring, for 2-3 minutes until the sugar dissolves.
Meanwhile, soak gelatine leaves in cold water for 5 minutes to soften.
Squeeze excess water from gelatine, then stir into cream mixture until melted and combined.
Scoop passionfruit pulp into a sieve set over a bowl and press to extract 1/2 cup (125ml) juice.
Add juice to cream mixture and stir to combine.
Divide mixture among six 200ml serving glasses, then cover with plastic wrap and chill overnight.
Heat the oil a saucepan over medium heat to 190 C (a cube of bread will turn golden in 30 seconds when oil is hot enough), then deep-fry the noodles for 1 minute or until crisp.
Drain on paper towel, then toss with the icing sugar, shaking off the excess.
Serve the puddings topped with cream, fruit and crispy noodles.
300ml thickened cream
1 cup (250ml) milk
1/3 cup (75g) caster sugar
2 titanium-strength gelatine leaves
8 passionfruit, plus extra to serve
Sunflower oil, to deep-fry
50g vermicelli rice noodles
1/2 cup (75g) pure icing sugar, sifted
Whipped cream and chopped mango and papaya, to serve
Place cream, milk and sugar in a saucepan over low heat and cook, stirring, for 2-3 minutes until the sugar dissolves.
Meanwhile, soak gelatine leaves in cold water for 5 minutes to soften.
Squeeze excess water from gelatine, then stir into cream mixture until melted and combined.
Scoop passionfruit pulp into a sieve set over a bowl and press to extract 1/2 cup (125ml) juice.
Add juice to cream mixture and stir to combine.
Divide mixture among six 200ml serving glasses, then cover with plastic wrap and chill overnight.
Heat the oil a saucepan over medium heat to 190 C (a cube of bread will turn golden in 30 seconds when oil is hot enough), then deep-fry the noodles for 1 minute or until crisp.
Drain on paper towel, then toss with the icing sugar, shaking off the excess.
Serve the puddings topped with cream, fruit and crispy noodles.
Green Chicken with Mango Salsa
Serves 4 as part of a spread
2 bunches coriander, stalks chopped, leaves picked
1 bunch flat-leaf parsley, stalks chopped
3 garlic cloves, roughly chopped
10cm piece (50g) ginger, roughly chopped
100ml sunflower oil
1 long green chilli, roughly chopped
11/2 tbs soy sauce
2 kaffir lime leaves, finely shredded
Finely grated zest and juice of 2 limes
Whole chicken, jointed into 8 pieces
Mango salsa
2 mangoes, chopped
1/2 Lebanese cucumber, seeds removed, finely chopped
4 spring onions, chopped
1 long red chilli, seeds removed, chopped
Juice of 1 lime
2 tbs olive oil
Whiz coriander stalks, parsley stalks garlic, ginger, sunflower oil, chilli, soy sauce, kaffir lime leaves and lime zest and juice in a food processor to a paste.
Score the chicken pieces with a knife, then coat in the marinade.
Cover and chill for at least 2 hours or overnight to marinate.
For the mango salsa, place all the ingredients in a bowl.
Season and toss to combine. Set aside.
Preheat the oven to 180C.
Place the chicken pieces on a baking tray and bake, turning once, for 35-40 minutes until cooked through.
Serve the chicken withmango salsa and coriander leaves.
2 bunches coriander, stalks chopped, leaves picked
1 bunch flat-leaf parsley, stalks chopped
3 garlic cloves, roughly chopped
10cm piece (50g) ginger, roughly chopped
100ml sunflower oil
1 long green chilli, roughly chopped
11/2 tbs soy sauce
2 kaffir lime leaves, finely shredded
Finely grated zest and juice of 2 limes
Whole chicken, jointed into 8 pieces
Mango salsa
2 mangoes, chopped
1/2 Lebanese cucumber, seeds removed, finely chopped
4 spring onions, chopped
1 long red chilli, seeds removed, chopped
Juice of 1 lime
2 tbs olive oil
Whiz coriander stalks, parsley stalks garlic, ginger, sunflower oil, chilli, soy sauce, kaffir lime leaves and lime zest and juice in a food processor to a paste.
Score the chicken pieces with a knife, then coat in the marinade.
Cover and chill for at least 2 hours or overnight to marinate.
For the mango salsa, place all the ingredients in a bowl.
Season and toss to combine. Set aside.
Preheat the oven to 180C.
Place the chicken pieces on a baking tray and bake, turning once, for 35-40 minutes until cooked through.
Serve the chicken withmango salsa and coriander leaves.
Crumbed Whiting Burgers with Cabbage Slaw and Coconut Mayo
Serves 4
1 egg
1/2 cup (125ml) each sunflower oil and light olive oil
2 tbs coconut cream
2 tbs desiccated coconut, toasted
1/2 cup (75g) plain flour
2 tsp lemon pepper seasoning
2 eggs, lightly beaten
21/2 cups (125g) panko breadcrumbs
8 x 100g skinless whiting fillets
Sunflower oil, to deep-fry
4 bread rolls, split
Cabbage slaw
2 cups (160g) shredded red cabbage
2 cups (160g) shredded green cabbage
1 carrot, grated
2 tbs chopped coriander leaves, plus extra leaves to garnish
To make the coconut mayo, place the egg in a small food processor.
With the motor running, slowly add oils, a few drops at a time, until the mixture starts to thicken.
Slowly pour in remaining oil in a thin, steady steam, whisking constantly until thick and pale.
Stir through coconut cream and desiccated coconut.
Chill until ready to serve.
For the cabbage slaw, combine all the ingredients in a bowl with half the coconut mayo.
Season, then stir to combine.
Set aside until ready to serve.
Combine flour and lemon pepper seasoning in a bowl.
Place the eggs and breadcrumbs in separate bowls.
Dip the fish first in flour mixture, then coat in egg and finally in the crumbs until well coated.
Heat oil in a large pan to 190 C (a cube of bread will turn golden in 30 seconds when oil is hot enough), then deep-fry the fish, in batches, for 2-3 minutes or until crisp and golden.
Drain on paper towel.
Serve fish in rolls with slaw, remaining coconut mayo and extra coriander.
1 egg
1/2 cup (125ml) each sunflower oil and light olive oil
2 tbs coconut cream
2 tbs desiccated coconut, toasted
1/2 cup (75g) plain flour
2 tsp lemon pepper seasoning
2 eggs, lightly beaten
21/2 cups (125g) panko breadcrumbs
8 x 100g skinless whiting fillets
Sunflower oil, to deep-fry
4 bread rolls, split
Cabbage slaw
2 cups (160g) shredded red cabbage
2 cups (160g) shredded green cabbage
1 carrot, grated
2 tbs chopped coriander leaves, plus extra leaves to garnish
To make the coconut mayo, place the egg in a small food processor.
With the motor running, slowly add oils, a few drops at a time, until the mixture starts to thicken.
Slowly pour in remaining oil in a thin, steady steam, whisking constantly until thick and pale.
Stir through coconut cream and desiccated coconut.
Chill until ready to serve.
For the cabbage slaw, combine all the ingredients in a bowl with half the coconut mayo.
Season, then stir to combine.
Set aside until ready to serve.
Combine flour and lemon pepper seasoning in a bowl.
Place the eggs and breadcrumbs in separate bowls.
Dip the fish first in flour mixture, then coat in egg and finally in the crumbs until well coated.
Heat oil in a large pan to 190 C (a cube of bread will turn golden in 30 seconds when oil is hot enough), then deep-fry the fish, in batches, for 2-3 minutes or until crisp and golden.
Drain on paper towel.
Serve fish in rolls with slaw, remaining coconut mayo and extra coriander.
Prawn & Chicken Lettuce Cups With Sweet Chilli Dressing
Serves 4
300g chicken mince
300g peeled prawns, deveined
1 tbs sunflower oil
3cm piece ginger, finely grated
1 lemongrass stalk (inner core only), finely chopped
1 each red and green chilli, seeds removed, finely chopped
Finely grated zest and juice of 1 lime
2 tbs fish sauce
2 tbs light palm sugar, grated
2 kaffir lime leaves, finely shredded
1 tbs finely chopped coriander leaves
1 tbs finely chopped mint leaves
2 baby cos, leave separated
2 tbs fried Asian shallots
Sweet chilli dressing
3 long red chillies, seeds removed, chopped
1 cup (250ml) rice vinegar
3/4 cup (165g) caster sugar
2 garlic cloves, roughly chopped
For the dressing, place chilli, rice vinegar, caster sugar and garlic in a food processor with 2 tsp salt.
Whiz until smooth. Transfer to a saucepan and cook over medium-low heat, stirring occasionally, for 10 minutes or until thick.
Set aside to cool.
Pulse chicken and prawns in a food processor until a coarse mince.
Heat oil in a wok over high heat.
Add prawn mixture, ginger, lemongrass, chilli, zest and juice, fish sauce and sugar.
Stir-fry for 3-4 minutes until cooked.
Stir through kaffir lime leaves and herbs. Serve in lettuce cups with fried shallots and sweet chilli dressing.
300g chicken mince
300g peeled prawns, deveined
1 tbs sunflower oil
3cm piece ginger, finely grated
1 lemongrass stalk (inner core only), finely chopped
1 each red and green chilli, seeds removed, finely chopped
Finely grated zest and juice of 1 lime
2 tbs fish sauce
2 tbs light palm sugar, grated
2 kaffir lime leaves, finely shredded
1 tbs finely chopped coriander leaves
1 tbs finely chopped mint leaves
2 baby cos, leave separated
2 tbs fried Asian shallots
Sweet chilli dressing
3 long red chillies, seeds removed, chopped
1 cup (250ml) rice vinegar
3/4 cup (165g) caster sugar
2 garlic cloves, roughly chopped
For the dressing, place chilli, rice vinegar, caster sugar and garlic in a food processor with 2 tsp salt.
Whiz until smooth. Transfer to a saucepan and cook over medium-low heat, stirring occasionally, for 10 minutes or until thick.
Set aside to cool.
Pulse chicken and prawns in a food processor until a coarse mince.
Heat oil in a wok over high heat.
Add prawn mixture, ginger, lemongrass, chilli, zest and juice, fish sauce and sugar.
Stir-fry for 3-4 minutes until cooked.
Stir through kaffir lime leaves and herbs. Serve in lettuce cups with fried shallots and sweet chilli dressing.
Skirt Steak With Corn Salsa And Roasted Capsicum Relish
Serves 6
1 cup flat-leaf parsley leaves
1/2 cup coriander leaves, plus extra to serve
3 garlic cloves
2 tsp chopped oregano leaves
1 spring onion, chopped
1/2 cup (125ml) olive oil
11/2 tbs sherry or red wine vinegar
Juice of 1/2 lemon
1.2kg wagyu skirt steak
Roasted capsicum relish
4 red capsicums
4 tomatoes
1 long red chilli
1 garlic bulb
2 tbs olive oil
2 tbs sherry or red wine vinegar Corn salsa
2 tomatoes, seeds removed, chopped
1 large Lebanese cucumber, seeds removed, chopped
1 corn cob, chargrilled
1/2 small red onion, finely chopped
1 avocado, chopped
1 garlic clove, finely chopped
2 tbs lime juice
1/2 x 400g can black beans, rinsed, drained
1/4 cup chopped coriander
1/2 tsp pimenton (smoked paprika)
1/3 cup (80ml) olive oil
Preheat oven to 220 C.
For the marinade, place parsley, coriander, garlic, oregano, spring onion, oil, vinegar and lemon juice in a small food processor and whiz until well combined.
Coat the meat in the marinade, then cover and place in the fridge for 3 hours or overnight.
For the relish, place capsicum, tomatoes, chilli and garlic in a baking paper-lined roasting pan and roast for 15 minutes or until well charred.
Transfer the capsicum to a bowl, cover with plastic wrap and set aside for 15 minutes to sweat, then peel.
Peel the tomatoes, chilli and garlic cloves.
Roughly chop all the vegetables and combine in a bowl with the oil and vinegar.
Season and set relish aside.
For the salsa, combine all ingredients in a bowl.
Season and set aside.
Preheat a barbecue or chargrill on high.
Brush excess marinade off the meat and cook for 4-5 minutes each side for medium, or until cooked to your liking.
Transfer to a plate, cover loosely with foil and set aside for 10 minutes to rest.
Slice the steak and serve with the salsa, relish and extra coriander leaves.
1 cup flat-leaf parsley leaves
1/2 cup coriander leaves, plus extra to serve
3 garlic cloves
2 tsp chopped oregano leaves
1 spring onion, chopped
1/2 cup (125ml) olive oil
11/2 tbs sherry or red wine vinegar
Juice of 1/2 lemon
1.2kg wagyu skirt steak
Roasted capsicum relish
4 red capsicums
4 tomatoes
1 long red chilli
1 garlic bulb
2 tbs olive oil
2 tbs sherry or red wine vinegar Corn salsa
2 tomatoes, seeds removed, chopped
1 large Lebanese cucumber, seeds removed, chopped
1 corn cob, chargrilled
1/2 small red onion, finely chopped
1 avocado, chopped
1 garlic clove, finely chopped
2 tbs lime juice
1/2 x 400g can black beans, rinsed, drained
1/4 cup chopped coriander
1/2 tsp pimenton (smoked paprika)
1/3 cup (80ml) olive oil
Preheat oven to 220 C.
For the marinade, place parsley, coriander, garlic, oregano, spring onion, oil, vinegar and lemon juice in a small food processor and whiz until well combined.
Coat the meat in the marinade, then cover and place in the fridge for 3 hours or overnight.
For the relish, place capsicum, tomatoes, chilli and garlic in a baking paper-lined roasting pan and roast for 15 minutes or until well charred.
Transfer the capsicum to a bowl, cover with plastic wrap and set aside for 15 minutes to sweat, then peel.
Peel the tomatoes, chilli and garlic cloves.
Roughly chop all the vegetables and combine in a bowl with the oil and vinegar.
Season and set relish aside.
For the salsa, combine all ingredients in a bowl.
Season and set aside.
Preheat a barbecue or chargrill on high.
Brush excess marinade off the meat and cook for 4-5 minutes each side for medium, or until cooked to your liking.
Transfer to a plate, cover loosely with foil and set aside for 10 minutes to rest.
Slice the steak and serve with the salsa, relish and extra coriander leaves.
Spiced Gazpacho With Crab
Serves 6
2 tbs olive oil
1 red onion, roughly chopped
2 cloves garlic, finely chopped
1 jalapeno
2 x 400g can chopped tomatoes
1/2 tsp dried oregano
1/2 tsp ground cumin
1 tsp sweet pimenton (smoked paprika)
1/4 tsp dried chilli flakes
1 tsp caster sugar
2 cups (500ml) chicken or vegetable stock
1 tbs sherry or red wine vinegar
6 corn tortillas
Sunflower oil, to deep-fry
200g fresh cooked crabmeat
Coriander leaves, chopped avocado and lime wedges, to serve
Heat olive oil in a saucepan over medium-high heat.
Cook onion, garlic and jalapeno for 1-2 minutes until softened.
Add the tomato, herbs, spices, sugar, stock and vinegar.
Season and bring to boil over medium heat, then simmer for 10 minutes or until slightly reduced.
Cool slightly, then blend, in batches, until smooth.
Place in the fridge to chill.
Cut 2 tortillas into thin strips and heat the sunflower oil in a large saucepan to 190 C(a cube of bread will turn golden in 30 seconds when the oil is hot enough).
Fry the tortilla strips for 1 minute or until golden and crispy.
Drain on paper towel.
Divide the soup among serving bowls.
Top with the crabmeat, fried tortillas, coriander and avocado.
Chargrill the remaining 4 tortillas, then serve on the side with the lime wedges.
2 tbs olive oil
1 red onion, roughly chopped
2 cloves garlic, finely chopped
1 jalapeno
2 x 400g can chopped tomatoes
1/2 tsp dried oregano
1/2 tsp ground cumin
1 tsp sweet pimenton (smoked paprika)
1/4 tsp dried chilli flakes
1 tsp caster sugar
2 cups (500ml) chicken or vegetable stock
1 tbs sherry or red wine vinegar
6 corn tortillas
Sunflower oil, to deep-fry
200g fresh cooked crabmeat
Coriander leaves, chopped avocado and lime wedges, to serve
Heat olive oil in a saucepan over medium-high heat.
Cook onion, garlic and jalapeno for 1-2 minutes until softened.
Add the tomato, herbs, spices, sugar, stock and vinegar.
Season and bring to boil over medium heat, then simmer for 10 minutes or until slightly reduced.
Cool slightly, then blend, in batches, until smooth.
Place in the fridge to chill.
Cut 2 tortillas into thin strips and heat the sunflower oil in a large saucepan to 190 C(a cube of bread will turn golden in 30 seconds when the oil is hot enough).
Fry the tortilla strips for 1 minute or until golden and crispy.
Drain on paper towel.
Divide the soup among serving bowls.
Top with the crabmeat, fried tortillas, coriander and avocado.
Chargrill the remaining 4 tortillas, then serve on the side with the lime wedges.
Whitebait With Coriander Aioli
Serves 4-6 as a starter
1 cup aioli
2 tbs finely chopped coriander leaves
11/2 tbs lemon juice, plus wedges to serve
1 cup (150g) plain flour
1 cup (150g) panko breadcrumbs
2 tsp sweet pimenton (smoked paprika)
1 tsp ground cumin
1/2 tsp cayenne pepper
1kg whitebait
2 eggs, lightly beaten with 2 tsp water
Sunflower oil, to deep-fry
Watercress, to serve
Combine the aioli, coriander and lemon juice in a small bowl, then set aside.
Place the flour, panko breadcrumbs and spices in a food processor with 1 tsp salt and whiz to combine.
Coat the fish in egg wash, then coat in breadcrumb mixture.
Heat the oil in a large saucepan to 190 C (a cube of bread will turn golden in 30 seconds when the oil is hot enough).
Deep-fry the fish, in batches, for 2-3 minutes or until crisp and golden.
Drain on paper towel.
Serve with the aioli, watercress and lemon wedges.
1 cup aioli
2 tbs finely chopped coriander leaves
11/2 tbs lemon juice, plus wedges to serve
1 cup (150g) plain flour
1 cup (150g) panko breadcrumbs
2 tsp sweet pimenton (smoked paprika)
1 tsp ground cumin
1/2 tsp cayenne pepper
1kg whitebait
2 eggs, lightly beaten with 2 tsp water
Sunflower oil, to deep-fry
Watercress, to serve
Combine the aioli, coriander and lemon juice in a small bowl, then set aside.
Place the flour, panko breadcrumbs and spices in a food processor with 1 tsp salt and whiz to combine.
Coat the fish in egg wash, then coat in breadcrumb mixture.
Heat the oil in a large saucepan to 190 C (a cube of bread will turn golden in 30 seconds when the oil is hot enough).
Deep-fry the fish, in batches, for 2-3 minutes or until crisp and golden.
Drain on paper towel.
Serve with the aioli, watercress and lemon wedges.
Prawn & Green Mango Salad
Serves 4-6 as a starter
18 cooked prawns, peeled (tails intact), deveined
2 green mangoes peeled, cut into thin matchsticks
1 telegraph cucumber, halved, seeds removed, thinly sliced
250g punnet cherry tomatoes, halved
1 small red onion, thinly sliced
1 cup each Thai basil, coriander, mint and Vietnamese mint leaves
Dressing
3 garlic cloves, finely chopped
4 coriander roots, finely chopped
2 tbs light palm sugar, grated
2 tbs fish sauce
1 long red chilli, seeds removed, finely chopped
Juice of 2 limes
Combine dressing ingredients in a bowl.
Combine salad ingredients in a separate bowl and add the dressing.
Gently toss to combine, then serve.
18 cooked prawns, peeled (tails intact), deveined
2 green mangoes peeled, cut into thin matchsticks
1 telegraph cucumber, halved, seeds removed, thinly sliced
250g punnet cherry tomatoes, halved
1 small red onion, thinly sliced
1 cup each Thai basil, coriander, mint and Vietnamese mint leaves
Dressing
3 garlic cloves, finely chopped
4 coriander roots, finely chopped
2 tbs light palm sugar, grated
2 tbs fish sauce
1 long red chilli, seeds removed, finely chopped
Juice of 2 limes
Combine dressing ingredients in a bowl.
Combine salad ingredients in a separate bowl and add the dressing.
Gently toss to combine, then serve.
Tuna Tartare With Yuzu Dressing
Serves 4-6 as a starter
1 tsp wasabi paste
2 tbs soy sauce
2 tsp finely grated ginger
2 tbs mirin
1 tbs yuzu juice or lime juice
1 tsp sesame oil
1/4 cup (60ml) olive oil
500g sashimi-grade tuna cut into 1cm cubes
1 tbs sesame seeds, toasted
1 avocado, diced
6 spring onions, finely chopped
Micro herbs and toasted baguette slices, to serve
Combine the wasabi, soy sauce, ginger, mirin, yuzu, sesame oil and olive oil in a bowl.
Add the tuna, sesame seeds, avocado and spring onion to the dressing, and stir to combine.
Serve immediately with herbs and bread.
1 tsp wasabi paste
2 tbs soy sauce
2 tsp finely grated ginger
2 tbs mirin
1 tbs yuzu juice or lime juice
1 tsp sesame oil
1/4 cup (60ml) olive oil
500g sashimi-grade tuna cut into 1cm cubes
1 tbs sesame seeds, toasted
1 avocado, diced
6 spring onions, finely chopped
Micro herbs and toasted baguette slices, to serve
Combine the wasabi, soy sauce, ginger, mirin, yuzu, sesame oil and olive oil in a bowl.
Add the tuna, sesame seeds, avocado and spring onion to the dressing, and stir to combine.
Serve immediately with herbs and bread.
Chocolate Trufe Squares
Makes 36
200ml thickened cream
400g dark chocolate, finely chopped
11/2 tbs brandy (optional)
1 tsp cocoa powder, to dust
1 tbs pistachio kernels, finely chopped
1 tbs hazelnuts, roasted, skins removed, finely chopped
Line the base and sides of an 18cm square cake pan with baking paper.
Place the cream in a saucepan over medium-high heat.
Bring to a simmer, then immediately remove from heat.
Add the chocolate and stir until the chocolate has melted and the mixture is smooth.
Stir in the brandy, if using, and pour into the pan.
Chill for 4 hours or overnight until set.
Carefully turn the chocolate mixture out of the pan and peel off the baking paper.
Cut into 3cm squares using a hot knife (dip the knife into a glass of hot water, wiping the blade clean after each cut).
Dust one-third of the truffles with cocoa powder.
Gently press the pistachio onto half of the remaining truffles and the hazelnut onto the remaining truffles.
Chill until needed.
Serve on a platter or in mini foil cases.
Smoked Salmon Tart With Dill & Parsley Pesto
Serves 4-6
1 sheet frozen puff pastry, thawed
1 egg, lightly beaten
1 lemon, 1/2 thinly sliced
1/2 red onion, thinly sliced
1 tsp capers, rinsed, drained
1 tbs olive oil
1/3 cup (80ml) creme fraiche
200g smoked salmon, torn
Dill & parsley pesto
1 small garlic clove
1 tbs pine nuts, toasted
1 bunch flat-leaf parsley, roughly chopped
1 bunch dill, roughly chopped, plus extra to serve
15g parmesan, finely grated
100ml extra virgin olive oil
Preheat oven to 200 C.
Grease and line a baking tray with baking paper.
Place pastry on tray, score a 2cm border and brush all over with egg.
Bake for 20 minutes or until golden.
Meanwhile, for the pesto, whiz garlic and pine nuts in a food processor.
Add herbs and pulse until finely chopped.
Add the cheese and oil, then pulse until combined.
Season and set aside.
Combine lemon slices with onion and capers.
Add oil and juice of the remaining half lemon.
Season and toss to combine.
Lightly press down on the pastry inside the border, then top with creme fraiche, salmon and onion mixture.
Cook for 5 minutes or until warmed through. Serve with pesto and dill.
Christmas Ham & Potato Rosti
Serves 4
2 large (600g total) desiree potatoes
1 onion, thinly sliced
2 garlic cloves, finely chopped
300g sliced leg ham, torn
11/2 tsp cayenne pepper
Bunch flat-leaf parsley, finely chopped
1 tbs olive oil
40g unsalted butter
Preheat the oven to 180°C.
Peel and grate the potatoes, then place in a strainer and squeeze out excess liquid.
Transfer to a bowl and combine with the onion, garlic, ham, cayenne and parsley, reserving a little to garnish, then season.
Heat the oil and butter in a 20cm ovenproof frypan over medium heat, swirling to coat the base.
Spoon the potato mixture over the base of the pan and press down gently to make an even layer.
Reduce the heat to medium-low and cook for 20 minutes or until the base is golden and the potato is almost cooked through.
Transfer the pan to the oven and bake for 15 minutes or until the top is golden and the potato is cooked and tender.
Sprinkle with reserved parsley to serve.
2 large (600g total) desiree potatoes
1 onion, thinly sliced
2 garlic cloves, finely chopped
300g sliced leg ham, torn
11/2 tsp cayenne pepper
Bunch flat-leaf parsley, finely chopped
1 tbs olive oil
40g unsalted butter
Preheat the oven to 180°C.
Peel and grate the potatoes, then place in a strainer and squeeze out excess liquid.
Transfer to a bowl and combine with the onion, garlic, ham, cayenne and parsley, reserving a little to garnish, then season.
Heat the oil and butter in a 20cm ovenproof frypan over medium heat, swirling to coat the base.
Spoon the potato mixture over the base of the pan and press down gently to make an even layer.
Reduce the heat to medium-low and cook for 20 minutes or until the base is golden and the potato is almost cooked through.
Transfer the pan to the oven and bake for 15 minutes or until the top is golden and the potato is cooked and tender.
Sprinkle with reserved parsley to serve.
Turkey & avocado salad with cranberry dressing
Serves 4
1 garlic clove, finely chopped
100ml olive oil
3 x 5mm-thick sourdough slices
2 tsp red wine vinegar
2 tbs whole berry cranberry sauce
2 celery stalks, shaved
120g mixed baby salad leaves (mesclun)
400g cooked, cooled turkey meat, sliced or shredded
1/4 cup (35g) slivered almonds, toasted
1 avocado, halved, sliced
Preheat the oven to 200°C.
Combine the garlic and 1/4 cup (60ml) oil in a bowl.
Season and brush over the bread slices.
Place the bread on a baking tray and bake for 15 minutes or until golden and crisp.
Set aside to cool.
For the dressing, place the vinegar, cranberry sauce and remaining 2 tbs oil in a bowl.
Season and whisk to combine.
To serve, assemble the remaining ingredients on a platter and break the croutons over the salad.
Drizzle with the cranberry dressing to serve.
1 garlic clove, finely chopped
100ml olive oil
3 x 5mm-thick sourdough slices
2 tsp red wine vinegar
2 tbs whole berry cranberry sauce
2 celery stalks, shaved
120g mixed baby salad leaves (mesclun)
400g cooked, cooled turkey meat, sliced or shredded
1/4 cup (35g) slivered almonds, toasted
1 avocado, halved, sliced
Preheat the oven to 200°C.
Combine the garlic and 1/4 cup (60ml) oil in a bowl.
Season and brush over the bread slices.
Place the bread on a baking tray and bake for 15 minutes or until golden and crisp.
Set aside to cool.
For the dressing, place the vinegar, cranberry sauce and remaining 2 tbs oil in a bowl.
Season and whisk to combine.
To serve, assemble the remaining ingredients on a platter and break the croutons over the salad.
Drizzle with the cranberry dressing to serve.
PERFECT 10 SUSHI ROLLS
PERFECT 10 SUSHI ROLLS
HOWTO ROLL YOUR OWN SUSHI
It may seem like a specialist skill, but making your own sushi is not as hard as you think
STEP 1: Cook your rice or quinoa. Lay a nori (seaweed) sheet on top of a bamboo mat and spread the rice on top.
STEP 2: Place all the ingredients lengthwise on the rice. Roll up themat, pressing forward to shape the sushi into a cylinder.
STEP 3: Remove the mat from the sushi. Wipe a knife with a wet cloth before slicing the sushi into bite-size pieces. Ta da!
Makes 6 pieces | Cals 55 |Ready in 10 minutes
100g apple, peeled and chopped
10g ginger
90g mango, peeled and chopped
10ml rice vinegar
1 piece rice paper
80g rocket
40g tofu
70g salmon
coriander leaves
Dig out your food processor and blend the apple, ginger, 40g of the mango and vinegar to make a dressing, then strain. Next,wet the rice paper and add the rocket, the rest of the mango, tofu and salmon. Roll it up and cut into pieces. Serve with the dressing and coriander. Eastern promise: All that rice can be bloating, so combat it with anti-inflammatory ginger, which is nature’s flat-belly antacid. Eat up!
2. IMMUNE-BOOSTING MELON MAKI
Makes 6 pieces | Cals 92 |Ready in 20 minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
1 piece seaweed
5g shichimi togarashi
50g melon
50g pineapple
20g cucumber
10g radish
5g wasabi
Here’s howto make the sushi rice:warm the vinegar, dissolve in the sugar and salt, mix in the rice and cool. Meanwhile, sprinkle the seaweed with shichimi togarashi (a spice mix), add rice, melon, pineapple, cucumber and radish.Roll up, cut up, and dish up withwasabi. Eastern promise: Pineapple is full of essential nutrients, enhancing the body’s immunity. Sayonara, cold and flu season!
3. HEART-HEALTHY VEGGIE MAKI
Makes 6 pieces | Cals 79 |Ready in 20 minutes
80g quinoa
1 lettuce leaf
50g mango
30g avocado
30g cucumber
35g strawberries
60g passion fruit
30g asparagus
50g tofu coriander
5g wasabi
10g pickled ginger
Boil the quinoa in 110gwater for 10 minutes, cool, then spread on the lettuce leaf, roll it up and cut into six pieces. Use the fruits, vegetables, tofu and coriander to uniquely garnish each piece. Serve withwasabi and pickled ginger. Veggie lovers, rejoice! Eastern promise: Tofu is made fromsoy beans, which help to lower blood pressure by reducing cholesterol in the blood. Stress relief in a bean.
4. BRAIN-BUSTING TUNA MAKI
Makes 6 pieces | Cals 91 |Ready in 15 minutes
80g quinoa
60g red quinoa
1 piece seaweed
70g tuna
70g watermelon
15g basil
20ml light soy sauce
5g wasabi
Quinoa at the ready? Boil both types in water in a pan for 10 minutes. Leave covered and allowto cool. Lay out the seaweed and spread the cooled quinoa in the middle. Thinly slice the tuna, then place it over the quinoa with thewatermelon and basil. Now, roll it up. Garnish with soy sauce andwasabi. Eastern promise: Seaweed is high in selenium and iodine, which support cognitive function
and memory. Go ahead, eat yourself clever.
5.ANTI-AGEING YELLOWTAIL MAKI
Makes 6 pieces | Cals 80 |Ready in 15 minutes
80g quinoa
1 piece seaweed
10g caviar
80g yellowtail
5g chives, chopped
60g orange segments
20g coconut flakes
20g lemongrass
lime juice
5g wasabi
You knowthe drill. Boil the quinoa for 10 minutes, cool and spread it over the seaweed. Flip the seaweed and cover it with caviar. Add yellowtail, chives, orange, coconut and chopped lemongrass. Cut into pieces and garnish with lime juice andwasabi. Eastern promise: Lemongrass has a mix of anti-ageing essential oils that aid cell rejuvenation. Turn back the hands of time.
6.FLAT-BELLY SALMON HOSOMAKI
Makes 6 pieces | Cals 131 |Ready in 20minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
4 pieces seaweed
80g cucumber
70g salmon
100g tuna
20g chives
5g wasabi
You’re an expert by now, so prepare the sushi rice as before. Next, spread the cooled rice on to one sheet of the seaweed, add the chopped cucumber and roll it up. Repeat for the salmon and tuna sushi. Use chives andwasabi to garnish if desired. Eastern promise: Tuna and salmon are filled with omega-3, great for building lean muscle. The perfect post-gym snack.
7.DETOXIFYING BEETROOT MAKI
Makes 6 pieces | Cals 52 |Ready in 20minutes*
80g quinoa
200g cucumber
70g red onion
30ml beetroot juice
15ml rice vinegar
25g coriander
Boil the quinoa for 10minutes then allow to cool. Cut the cucumber into 14cm pieces, then peel off the exterior, creating a long ‘leaf’. Slice the onion, toss with the beetroot juice and vinegar and refrigerate for four hours. Fill the leaf with quinoa, coriander and the pickled onion. Roll it, secure with skewers, then cut it up. Voila! Eastern promise: Beetroot has detoxifying properties, helping improve the liver’s function and eliminate nasties. Better have two then.
8.LEAN SALMON ASPARAGUS MAKI
Makes 6 pieces | Cals 115 |Ready in 2? hours
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
350g Granny Smith apples
20ml honey
1 piece seaweed
80g salmon
60g asparagus
30g tofu
Make the sushi rice as before. Heat 20ml water with 100g of the apples (peeled and chopped) and 5g of the honey to make a sauce. Cover thinly sliced apples with the remaining honey and cook for two hours at 80?C. Spread the rice on the seaweed and flip it over.Add the salmon, asparagus, tofu and baked apples. Roll it up, cut into pieces, serve with apple slices and apple sauce.
Eastern promise: Rich in potassium and vitamin A, asparagus aidsweight loss by detoxifying and cleansing the kidneys. Slimming spears.
9.BONE-BOOSTING SCALLOP MAKI
Makes 6 pieces | Cals 152 |Ready in 25minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
5g rosemary
25ml honey
10g dijon mustard
70g scallops
25g prunes
10g caviar
1 piece seaweed
10g black sesame seeds
15g spinach
15g raisins
5g wasabi
Prepare the rice, then chop the rosemary and mix with the honey and mustard.Chop the scallops and prunes, add the caviar and refrigerate. Spread the rice on the seaweed and sprinkle with seeds. Flip andaddthe scallop mix, chopped spinach and raisins. Roll, cut into pieces, serve withwasabi and the honey. Eastern promise: Prunes protect against loss of bone density, while studies showthey can also help to stave off osteoporosis. Bone-us.
10.HUNGER-FIGHTING CRAB MAKI
Makes 6 pieces | Cals 115 |Ready in 20 minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
20ml mirin
60g mixed berries
50g crab meat
40g strawberries
10g spring onion
15g sesame seeds
5g wasabi
One last time,we promise: prepare the rice as before, thenwarm 110mlwater, 20ml rice vinegar and the mirin. Cool, add the berries and blend. Chop the crab meat, strawberries and onion into pieces. Cover the seaweed with rice and sprinkle with sesame seeds. Flip it over, add the chopped ingredients and roll. Garnish withwasabi. Eastern promise: Strawberries help to slow carbohydrate absorption, helping to stave off pesky hunger pangs.Happy days
Makes perfectly round, restaurant-quality sushi at home
Includes sushi tube, plunger, and endcap
Easy-to-use; add ingredients and plunge rice onto nori sheet
Dishwasher-safe
Measures 12 inches by 2-1/2 inches by 2-1/2 inches
HOWTO ROLL YOUR OWN SUSHI
It may seem like a specialist skill, but making your own sushi is not as hard as you think
STEP 1: Cook your rice or quinoa. Lay a nori (seaweed) sheet on top of a bamboo mat and spread the rice on top.
STEP 2: Place all the ingredients lengthwise on the rice. Roll up themat, pressing forward to shape the sushi into a cylinder.
STEP 3: Remove the mat from the sushi. Wipe a knife with a wet cloth before slicing the sushi into bite-size pieces. Ta da!
1. Crab free salmon and ginger maki
Makes 6 pieces | Cals 55 |Ready in 10 minutes
100g apple, peeled and chopped
10g ginger
90g mango, peeled and chopped
10ml rice vinegar
1 piece rice paper
80g rocket
40g tofu
70g salmon
coriander leaves
Dig out your food processor and blend the apple, ginger, 40g of the mango and vinegar to make a dressing, then strain. Next,wet the rice paper and add the rocket, the rest of the mango, tofu and salmon. Roll it up and cut into pieces. Serve with the dressing and coriander. Eastern promise: All that rice can be bloating, so combat it with anti-inflammatory ginger, which is nature’s flat-belly antacid. Eat up!
2. IMMUNE-BOOSTING MELON MAKI
Makes 6 pieces | Cals 92 |Ready in 20 minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
1 piece seaweed
5g shichimi togarashi
50g melon
50g pineapple
20g cucumber
10g radish
5g wasabi
Here’s howto make the sushi rice:warm the vinegar, dissolve in the sugar and salt, mix in the rice and cool. Meanwhile, sprinkle the seaweed with shichimi togarashi (a spice mix), add rice, melon, pineapple, cucumber and radish.Roll up, cut up, and dish up withwasabi. Eastern promise: Pineapple is full of essential nutrients, enhancing the body’s immunity. Sayonara, cold and flu season!
3. HEART-HEALTHY VEGGIE MAKI
Makes 6 pieces | Cals 79 |Ready in 20 minutes
80g quinoa
1 lettuce leaf
50g mango
30g avocado
30g cucumber
35g strawberries
60g passion fruit
30g asparagus
50g tofu coriander
5g wasabi
10g pickled ginger
Boil the quinoa in 110gwater for 10 minutes, cool, then spread on the lettuce leaf, roll it up and cut into six pieces. Use the fruits, vegetables, tofu and coriander to uniquely garnish each piece. Serve withwasabi and pickled ginger. Veggie lovers, rejoice! Eastern promise: Tofu is made fromsoy beans, which help to lower blood pressure by reducing cholesterol in the blood. Stress relief in a bean.
4. BRAIN-BUSTING TUNA MAKI
Makes 6 pieces | Cals 91 |Ready in 15 minutes
80g quinoa
60g red quinoa
1 piece seaweed
70g tuna
70g watermelon
15g basil
20ml light soy sauce
5g wasabi
Quinoa at the ready? Boil both types in water in a pan for 10 minutes. Leave covered and allowto cool. Lay out the seaweed and spread the cooled quinoa in the middle. Thinly slice the tuna, then place it over the quinoa with thewatermelon and basil. Now, roll it up. Garnish with soy sauce andwasabi. Eastern promise: Seaweed is high in selenium and iodine, which support cognitive function
and memory. Go ahead, eat yourself clever.
5.ANTI-AGEING YELLOWTAIL MAKI
Makes 6 pieces | Cals 80 |Ready in 15 minutes
80g quinoa
1 piece seaweed
10g caviar
80g yellowtail
5g chives, chopped
60g orange segments
20g coconut flakes
20g lemongrass
lime juice
5g wasabi
You knowthe drill. Boil the quinoa for 10 minutes, cool and spread it over the seaweed. Flip the seaweed and cover it with caviar. Add yellowtail, chives, orange, coconut and chopped lemongrass. Cut into pieces and garnish with lime juice andwasabi. Eastern promise: Lemongrass has a mix of anti-ageing essential oils that aid cell rejuvenation. Turn back the hands of time.
6.FLAT-BELLY SALMON HOSOMAKI
Makes 6 pieces | Cals 131 |Ready in 20minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
4 pieces seaweed
80g cucumber
70g salmon
100g tuna
20g chives
5g wasabi
You’re an expert by now, so prepare the sushi rice as before. Next, spread the cooled rice on to one sheet of the seaweed, add the chopped cucumber and roll it up. Repeat for the salmon and tuna sushi. Use chives andwasabi to garnish if desired. Eastern promise: Tuna and salmon are filled with omega-3, great for building lean muscle. The perfect post-gym snack.
7.DETOXIFYING BEETROOT MAKI
Makes 6 pieces | Cals 52 |Ready in 20minutes*
80g quinoa
200g cucumber
70g red onion
30ml beetroot juice
15ml rice vinegar
25g coriander
Boil the quinoa for 10minutes then allow to cool. Cut the cucumber into 14cm pieces, then peel off the exterior, creating a long ‘leaf’. Slice the onion, toss with the beetroot juice and vinegar and refrigerate for four hours. Fill the leaf with quinoa, coriander and the pickled onion. Roll it, secure with skewers, then cut it up. Voila! Eastern promise: Beetroot has detoxifying properties, helping improve the liver’s function and eliminate nasties. Better have two then.
8.LEAN SALMON ASPARAGUS MAKI
Makes 6 pieces | Cals 115 |Ready in 2? hours
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
350g Granny Smith apples
20ml honey
1 piece seaweed
80g salmon
60g asparagus
30g tofu
Make the sushi rice as before. Heat 20ml water with 100g of the apples (peeled and chopped) and 5g of the honey to make a sauce. Cover thinly sliced apples with the remaining honey and cook for two hours at 80?C. Spread the rice on the seaweed and flip it over.Add the salmon, asparagus, tofu and baked apples. Roll it up, cut into pieces, serve with apple slices and apple sauce.
Eastern promise: Rich in potassium and vitamin A, asparagus aidsweight loss by detoxifying and cleansing the kidneys. Slimming spears.
9.BONE-BOOSTING SCALLOP MAKI
Makes 6 pieces | Cals 152 |Ready in 25minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
5g rosemary
25ml honey
10g dijon mustard
70g scallops
25g prunes
10g caviar
1 piece seaweed
10g black sesame seeds
15g spinach
15g raisins
5g wasabi
Prepare the rice, then chop the rosemary and mix with the honey and mustard.Chop the scallops and prunes, add the caviar and refrigerate. Spread the rice on the seaweed and sprinkle with seeds. Flip andaddthe scallop mix, chopped spinach and raisins. Roll, cut into pieces, serve withwasabi and the honey. Eastern promise: Prunes protect against loss of bone density, while studies showthey can also help to stave off osteoporosis. Bone-us.
10.HUNGER-FIGHTING CRAB MAKI
Makes 6 pieces | Cals 115 |Ready in 20 minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
20ml mirin
60g mixed berries
50g crab meat
40g strawberries
10g spring onion
15g sesame seeds
5g wasabi
One last time,we promise: prepare the rice as before, thenwarm 110mlwater, 20ml rice vinegar and the mirin. Cool, add the berries and blend. Chop the crab meat, strawberries and onion into pieces. Cover the seaweed with rice and sprinkle with sesame seeds. Flip it over, add the chopped ingredients and roll. Garnish withwasabi. Eastern promise: Strawberries help to slow carbohydrate absorption, helping to stave off pesky hunger pangs.Happy days
Sushezi Sushi Made Easy
 |
| Be Your Own It |
Makes perfectly round, restaurant-quality sushi at home
Includes sushi tube, plunger, and endcap
Easy-to-use; add ingredients and plunge rice onto nori sheet
Dishwasher-safe
Measures 12 inches by 2-1/2 inches by 2-1/2 inches
Be Your Own It ---> Click Here
Chocolate Croquetas Recipe
Makes 12
550ml milk
1/3 cup (75g) caster sugar
1/2 cup (50g) cocoa powder
75g unsalted butter
1 cup (150g) plain flour
2 eggs
2 cups (110g) panko breadcrumbs
Sunflower oil, to deep-fry
Icing sugar, ice cream and strawberries, to serve
Place 2 cups (500ml) milk in a saucepan over medium heat and bring to a simmer.
Whisk in the caster sugar, cocoa and a pinch of salt, then remove from heat. Melt the butter in a saucepan over medium-low heat, then add 1/2 cup (75g) flour and stir to combine.
Reduce heat to low and cook, stirring, for 7 minutes or until a slightly sandy texture.
Add the milk mixture, in small batches, stirring well between each addition until smooth.
Cook, stirring, for a further 7-8 minutes until thick and glossy.
Transfer to a container and cool slightly, then cover and chill for 1 hour or until cool and set.
Using 2 tbs mixture for each croqueta, roll mixture into 12 logs.
Whisk eggs and remaining 50ml milk in a bowl.
Place panko crumbs and remaining 1/2 cup (75g) flour in 2 separate bowls.
Dust croquetas first in flour, then dip in egg mixture and coat in crumbs.
Repeat with egg and crumbs.
Heat the oil in a large, deep saucepan until it reaches 160 C (a cube of bread will turn golden in 21/2minutes when oil is hot enough).
In batches, deep-fry croquetas, turning withmetal tongs, for 3 minutes or until golden, then drain on paper towel.
Dust with icing sugar and serve immediately with ice cream and berries.
550ml milk
1/3 cup (75g) caster sugar
1/2 cup (50g) cocoa powder
75g unsalted butter
1 cup (150g) plain flour
2 eggs
2 cups (110g) panko breadcrumbs
Sunflower oil, to deep-fry
Icing sugar, ice cream and strawberries, to serve
Place 2 cups (500ml) milk in a saucepan over medium heat and bring to a simmer.
Whisk in the caster sugar, cocoa and a pinch of salt, then remove from heat. Melt the butter in a saucepan over medium-low heat, then add 1/2 cup (75g) flour and stir to combine.
Reduce heat to low and cook, stirring, for 7 minutes or until a slightly sandy texture.
Add the milk mixture, in small batches, stirring well between each addition until smooth.
Cook, stirring, for a further 7-8 minutes until thick and glossy.
Transfer to a container and cool slightly, then cover and chill for 1 hour or until cool and set.
Using 2 tbs mixture for each croqueta, roll mixture into 12 logs.
Whisk eggs and remaining 50ml milk in a bowl.
Place panko crumbs and remaining 1/2 cup (75g) flour in 2 separate bowls.
Dust croquetas first in flour, then dip in egg mixture and coat in crumbs.
Repeat with egg and crumbs.
Heat the oil in a large, deep saucepan until it reaches 160 C (a cube of bread will turn golden in 21/2minutes when oil is hot enough).
In batches, deep-fry croquetas, turning withmetal tongs, for 3 minutes or until golden, then drain on paper towel.
Dust with icing sugar and serve immediately with ice cream and berries.
Turning a corner
Set in a revamped 1950s corner shop, Ben O’Donoghue’s bright new Billy Kart Kitchen in Brisbane offers a new take on cafe fare.
aussie-asian deep-fried eggs with speck, prawns and chilli
Serves 4
Sunflower oil, to deep-fry,
plus extra to brush
8 slices speck or bacon
12 green prawns, peeled
(tails in tact), deveined
8 eggs
1 long red chilli, seeds removed,
thinly sliced
2 spring onions, thinly sliced
Oyster sauce, to serve
Preheat a chargrill pan over high heat.
Brush pan with oil, then cook speck, turning, for 5 minutes or until crisp.
Transfer to a plate.
Add prawns, season and chargrill, turning, for 3 minutes or until cooked.
Transfer to plate with speck and cover with foil to keep warm.
Meanwhile, pour 3cm oil into a deep non-stick frypan and heat to 160 C (a cube of bread will turn golden in 21/2minutes).
Crack 1 egg into a cup, then carefully slide it into the hot oil.
Deep-fry, using a wooden spoon to keep the egg together, for 1 minute or until cooked, then remove from the oil and drain on paper towel.
Repeat with remaining eggs. To serve, divide prawns and speck among 4 plates.
Top with eggs, chilli and spring onion, then drizzle with oyster sauce.
aussie-asian deep-fried eggs with speck, prawns and chilli
Serves 4
Sunflower oil, to deep-fry,
plus extra to brush
8 slices speck or bacon
12 green prawns, peeled
(tails in tact), deveined
8 eggs
1 long red chilli, seeds removed,
thinly sliced
2 spring onions, thinly sliced
Oyster sauce, to serve
Preheat a chargrill pan over high heat.
Brush pan with oil, then cook speck, turning, for 5 minutes or until crisp.
Transfer to a plate.
Add prawns, season and chargrill, turning, for 3 minutes or until cooked.
Transfer to plate with speck and cover with foil to keep warm.
Meanwhile, pour 3cm oil into a deep non-stick frypan and heat to 160 C (a cube of bread will turn golden in 21/2minutes).
Crack 1 egg into a cup, then carefully slide it into the hot oil.
Deep-fry, using a wooden spoon to keep the egg together, for 1 minute or until cooked, then remove from the oil and drain on paper towel.
Repeat with remaining eggs. To serve, divide prawns and speck among 4 plates.
Top with eggs, chilli and spring onion, then drizzle with oyster sauce.
Chilli & herb lamb ribs
Serves 4
1.2kg lamb ribs*
1/4 cup (60ml) peanut oil
2 each carrots and onions, chopped
2 garlic cloves, chopped
1 tbs each chopped thyme and rosemary
11/2 cups (375ml) white wine
1/2 bunch mint, chopped
6 cloves black or roasted garlic*
1 long red chilli, seeds removed, chopped
1 tbs caster sugar
1/4 cup (60ml) sherry or red wine vinegar
Coriander leaves, to serve
Marinade
1/2 bunch each mint, rosemary and flat-leaf parsley, chopped
2 long green chillies
2 tsp each coriander seeds, fennel seeds, and whole black peppercorns
3 garlic cloves
Whiz the marinade ingredients and 2 tsp salt in a food processor until coarsely chopped. Rub into meat, then refrigerate for 4 hours or overnight.
Preheat oven to 140°C. Place 1 tbs oil in a roasting pan over medium-high heat, then add carrot, onion and garlic, and cook for 2 minutes.
Remove lamb from marinade, then add to the pan along with the thyme, rosemary, wine and enough hot water to cover the ribs.
Bring to a simmer, cover with baking paper and foil, then transfer to the oven for 3 hours or until meat is tender.
To make dressing, combine mint, garlic, chilli, sugar, vinegar and remaining 2 tbs oil.
Preheat barbecue or chargrill on high. Remove ribs from liquid, discarding liquid. Season ribs, then chargrill, turning, for 6 minutes or until golden.
Serve with the dressing and garnish with coriander. * Lamb ribs are from butchers. black garlic is available in tubs fromdelis.
Tea Smoking
We Americans love smoking things. Barbecue is in our blood. Land is passed down from generation to generation because the trees that grow on that land provide the best smoke. Weekend festivals are dedicated to people who can smoke the best brisket. But cherry and hickory aren’t the only things we can use to impart the delicious aromas of smoke into foods. Using tea leaves to smoke food has become a popular trend. The tea leaves impart a unique flavor onto food and smoke very quickly, making it an ideal technique for quick cooking in restaurants, as well as at home.
The process can be done outdoors on a charcoal grill or indoors with a stovetop smoker or wok. The temperature should be kept relatively low – 120 F to 140 F – so indoor methods provide a little more control.
Make sure to open a window or two and turn on a vent if possible. It doesn’t create a terrible amount of smoke, but certainly does create enough to be a nuisance. This method of tea smoking adds an Asian influence to the process, so adding aromatics such as cinnamon, clove, peppercorn and anise complements the technique. Those aromas latch onto food. The addition of brown sugar adds a caramelized aroma as the sugar melts. The use of rice, however, doesn’t add much, if any, flavor or aroma. The rice acts as a sort of stabilizer, keeping ingredients from burning quickly.
This process is great for quick cooking items including salmon, shrimp, duck and thin cuts of meats. Other items certainly can be tea smoked, but require some advanced cooking before smoking. Pork belly, ribs and chicken all taste great when tea smoked, but would need to be partially cooked before placing in the smoker, otherwise the aromatics would burn and leave behind a bitter taste.
The flavor combinations are endless and could include citrus, baking spices, chiles and fresh herbs. Different teas will give very different flavors. Black tea offers the strongest flavor available, Jasmine tea will provide a very floral fragrance and green teas will be light and should only be used on very mild proteins. Have fun with different mixes of teas and spices to create your own unique flavors and aromas.
Cassy Vires is the owner and chef of Home Wine Kitchen and Table.
Tea-Smoked Salmon The smoke from the tea leaves adds exotic flavor to a familiar dish. Get creative with the aromatics to create your own flavorcombinations.
Serves | 4 |
Cure
2 cups kosher salt
2 cups light brown sugar
4 8-oz wild salmon fillets
Smoke
½ cup black tea leaves
½ cup light brown sugar
½ cup uncooked Jasmine rice
8 whole star anise
2 cinnamon sticks, crushed
1 orange, zested
Vinaigrette
¼ cup rice wine vinegar
¼ cup honey
2 Tbsp fresh mint leaves
¾ cup olive oil
Salad
2 cups assorted leafy herbs (mint, basil, arugula, parsley, etc.)
salt and freshly ground black
pepper
½ cup pistachios, toasted
| Preparation – Cure | Combine kosher salt and light brown sugar. Place salmon fillets in a nonreactive container and completely cover, top to bottom, with salt cure. Refrigerate 45 minutes. Remove salmon from salt cure and gently brush off mixture. Pat fillets down with paper towels until meat is dry.
| Preparation – Smoke | Line the bottom of a wok or stove-top smoker with aluminum foil. Add tea leaves, brown sugar, rice and aromatics. Place smoker over low heat and cover. Heat until smoke begins to release, ideally 120บF. Place salmon fillets on a rack above the aromatics and cook, covered, for 10 minutes until medium-rare.
| Preparation – Vinaigrette | Combine vinegar, honey and mint in a blender and puree until smooth. In a slow, steady stream, add olive oil through the smoker’s feed tube while the motor is running. Set aside until ready to use.
| Preparation – Salad | Toss herbs with salt, pepper and vinaigrette. Place a small amount of salad on top of each salmon fillet and garnish with toasted pistachios.
The process can be done outdoors on a charcoal grill or indoors with a stovetop smoker or wok. The temperature should be kept relatively low – 120 F to 140 F – so indoor methods provide a little more control.
Make sure to open a window or two and turn on a vent if possible. It doesn’t create a terrible amount of smoke, but certainly does create enough to be a nuisance. This method of tea smoking adds an Asian influence to the process, so adding aromatics such as cinnamon, clove, peppercorn and anise complements the technique. Those aromas latch onto food. The addition of brown sugar adds a caramelized aroma as the sugar melts. The use of rice, however, doesn’t add much, if any, flavor or aroma. The rice acts as a sort of stabilizer, keeping ingredients from burning quickly.
This process is great for quick cooking items including salmon, shrimp, duck and thin cuts of meats. Other items certainly can be tea smoked, but require some advanced cooking before smoking. Pork belly, ribs and chicken all taste great when tea smoked, but would need to be partially cooked before placing in the smoker, otherwise the aromatics would burn and leave behind a bitter taste.
The flavor combinations are endless and could include citrus, baking spices, chiles and fresh herbs. Different teas will give very different flavors. Black tea offers the strongest flavor available, Jasmine tea will provide a very floral fragrance and green teas will be light and should only be used on very mild proteins. Have fun with different mixes of teas and spices to create your own unique flavors and aromas.
Cassy Vires is the owner and chef of Home Wine Kitchen and Table.
Tea-Smoked Salmon The smoke from the tea leaves adds exotic flavor to a familiar dish. Get creative with the aromatics to create your own flavorcombinations.
Serves | 4 |
Cure
2 cups kosher salt
2 cups light brown sugar
4 8-oz wild salmon fillets
Smoke
½ cup black tea leaves
½ cup light brown sugar
½ cup uncooked Jasmine rice
8 whole star anise
2 cinnamon sticks, crushed
1 orange, zested
Vinaigrette
¼ cup rice wine vinegar
¼ cup honey
2 Tbsp fresh mint leaves
¾ cup olive oil
Salad
2 cups assorted leafy herbs (mint, basil, arugula, parsley, etc.)
salt and freshly ground black
pepper
½ cup pistachios, toasted
| Preparation – Cure | Combine kosher salt and light brown sugar. Place salmon fillets in a nonreactive container and completely cover, top to bottom, with salt cure. Refrigerate 45 minutes. Remove salmon from salt cure and gently brush off mixture. Pat fillets down with paper towels until meat is dry.
| Preparation – Smoke | Line the bottom of a wok or stove-top smoker with aluminum foil. Add tea leaves, brown sugar, rice and aromatics. Place smoker over low heat and cover. Heat until smoke begins to release, ideally 120บF. Place salmon fillets on a rack above the aromatics and cook, covered, for 10 minutes until medium-rare.
| Preparation – Vinaigrette | Combine vinegar, honey and mint in a blender and puree until smooth. In a slow, steady stream, add olive oil through the smoker’s feed tube while the motor is running. Set aside until ready to use.
| Preparation – Salad | Toss herbs with salt, pepper and vinaigrette. Place a small amount of salad on top of each salmon fillet and garnish with toasted pistachios.
Fennel Cooking
What is it?
Fennel is a perennial herb indigenous to the Mediterranean and available yearround. It’s a main ingredient in absinthe, and contains the same aromatic compound as anise and star anise, which makes them similar in scent. This scent, in fact, is the only way to differentiate fennel from its relative, the poison hemlock.
What do I do with it?
Fennel has a crisp, bright flavor and exceptional crunch when raw, making it ideal for slicing into salads all year long. Toss it into slaw for an earthier spin on the side dish, chop it into “chips” to make vegetable trays more interesting or use it in a mirepoix to give it a lift. The fronds are beautiful as a garnish or as a herby component to citrus or seafood dishes.
Caramelized Fennel and Olive Focaccia with Fennel Frond Pesto
Caramelized fennel plays wonderfully with Kalamata olives and Feta atop focaccia, and using the leftover fronds for pesto is an excellent way to showcase their versatility.
Serves | 24 to 36 |
Focaccia
2 1/2 cups warm water (100 F to 115 F)
2 Tbsp active dry yeast
2 Tbsp honey
2 tsp kosher salt
5 1/2 cups unbleached all-purpose
bread flour
1 Tbsp fresh rosemary,
finely chopped
6 1/2 Tbsp extra virgin olive oil,
divided, plus more for bowl
Topping
4 Tbsp extra virgin olive oil, divided
1 large fennel bulb, fronds and stalks removed, thinly sliced
1/3 cup water
6 oz Kalamata olives, halved lengthwise
1/2 cup Feta, crumbled Pesto
2 cups firmly packed fennel fronds (2 or 3 fennel bulbs)
1 cup raw sliced almonds, toasted
1-2 cloves garlic
1 cup extra virgin olive oil
sea salt and freshly ground
black pepper
Preparation – Focaccia | In a large bowl,
combine warm water, yeast and honey and let stand until foamy, 5 minutes. Add salt, flour, rosemary and 4ฝ Tbsp olive oil, and stir until dough is rough. Transfer to floured work surface and knead with oiled hands for 5 minutes. Generously oil the bottom and sides of a large bowl. Roll dough in it until thoroughly coated with oil. Tightly cover with plastic wrap and place in a warm area of the kitchen for 1 hour, until doubled in size. Pour remaining 2 Tbsp of olive oil in a lipped halfsheet pan, and spread evenly over bottom and sides of pan. Punch down dough in the bowl and transfer to a sheet pan. Gently ease dough over entire pan with your fingers. If it feels too elastic, cover dough in the pan with plastic wrap and let sit for 5 to 10 minutes, then repeat process. Arrange racks to sit on the bottom and upper middle of a cold oven. Boil 1 cup water and place in a heat-proof cup. Place focaccia pan on the upper rack and the cup of water on the lower rack. Close oven and let steam in cold oven for 30 to 40 minutes, until puffed. Remove pan from oven and preheat to 450 F.
| Preparation – Topping |
In a large skillet over medium heat, heat 2 Tbsp olive oil. Add fennel; toss to coat. Cook until fennel begins to color. Add water, cover and steam until water has evaporated. Uncover and cook, stirring occasionally until fennel is golden and tender. Set aside to cool. Make indentations in dough with your finger. Drizzle with remaining olive oil and scatter fennel, olives and Feta. Bake on the middle rack of the oven for 25 to 30 minutes until golden brown around edges. Remove and let cool slightly, then slice and serve with Fennel Frond Pesto (see below).
| Preparation – Pesto |
In a food processor, place fennel fronds, almonds and garlic, and pulse until blended into a thick paste. With the motor running, slowly add olive oil until emulsified and
mixture is homogenous. Season with salt and pepper to taste.
story and recipe by Shannon Weber
Photography by Jennifer Silverberg
Forget what you think you know about fennel. Though its flavor is often compared to black licorice, it does not taste like the much-maligned candy, nor is it harsh or overpowering. Surprised? I was, too, and assuming the worst about fennel kept me from cooking with it for far too long.
Fennel is a perennial herb indigenous to the Mediterranean and available yearround. It’s a main ingredient in absinthe, and contains the same aromatic compound as anise and star anise, which makes them similar in scent. This scent, in fact, is the only way to differentiate fennel from its relative, the poison hemlock.
What do I do with it?
Fennel has a crisp, bright flavor and exceptional crunch when raw, making it ideal for slicing into salads all year long. Toss it into slaw for an earthier spin on the side dish, chop it into “chips” to make vegetable trays more interesting or use it in a mirepoix to give it a lift. The fronds are beautiful as a garnish or as a herby component to citrus or seafood dishes.
Caramelized Fennel and Olive Focaccia with Fennel Frond Pesto
Caramelized fennel plays wonderfully with Kalamata olives and Feta atop focaccia, and using the leftover fronds for pesto is an excellent way to showcase their versatility.
Serves | 24 to 36 |
Focaccia
2 1/2 cups warm water (100 F to 115 F)
2 Tbsp active dry yeast
2 Tbsp honey
2 tsp kosher salt
5 1/2 cups unbleached all-purpose
bread flour
1 Tbsp fresh rosemary,
finely chopped
6 1/2 Tbsp extra virgin olive oil,
divided, plus more for bowl
Topping
4 Tbsp extra virgin olive oil, divided
1 large fennel bulb, fronds and stalks removed, thinly sliced
1/3 cup water
6 oz Kalamata olives, halved lengthwise
1/2 cup Feta, crumbled Pesto
2 cups firmly packed fennel fronds (2 or 3 fennel bulbs)
1 cup raw sliced almonds, toasted
1-2 cloves garlic
1 cup extra virgin olive oil
sea salt and freshly ground
black pepper
Preparation – Focaccia | In a large bowl,
combine warm water, yeast and honey and let stand until foamy, 5 minutes. Add salt, flour, rosemary and 4ฝ Tbsp olive oil, and stir until dough is rough. Transfer to floured work surface and knead with oiled hands for 5 minutes. Generously oil the bottom and sides of a large bowl. Roll dough in it until thoroughly coated with oil. Tightly cover with plastic wrap and place in a warm area of the kitchen for 1 hour, until doubled in size. Pour remaining 2 Tbsp of olive oil in a lipped halfsheet pan, and spread evenly over bottom and sides of pan. Punch down dough in the bowl and transfer to a sheet pan. Gently ease dough over entire pan with your fingers. If it feels too elastic, cover dough in the pan with plastic wrap and let sit for 5 to 10 minutes, then repeat process. Arrange racks to sit on the bottom and upper middle of a cold oven. Boil 1 cup water and place in a heat-proof cup. Place focaccia pan on the upper rack and the cup of water on the lower rack. Close oven and let steam in cold oven for 30 to 40 minutes, until puffed. Remove pan from oven and preheat to 450 F.
| Preparation – Topping |
In a large skillet over medium heat, heat 2 Tbsp olive oil. Add fennel; toss to coat. Cook until fennel begins to color. Add water, cover and steam until water has evaporated. Uncover and cook, stirring occasionally until fennel is golden and tender. Set aside to cool. Make indentations in dough with your finger. Drizzle with remaining olive oil and scatter fennel, olives and Feta. Bake on the middle rack of the oven for 25 to 30 minutes until golden brown around edges. Remove and let cool slightly, then slice and serve with Fennel Frond Pesto (see below).
| Preparation – Pesto |
In a food processor, place fennel fronds, almonds and garlic, and pulse until blended into a thick paste. With the motor running, slowly add olive oil until emulsified and
mixture is homogenous. Season with salt and pepper to taste.
story and recipe by Shannon Weber
Photography by Jennifer Silverberg
Forget what you think you know about fennel. Though its flavor is often compared to black licorice, it does not taste like the much-maligned candy, nor is it harsh or overpowering. Surprised? I was, too, and assuming the worst about fennel kept me from cooking with it for far too long.
Top Beverage of Beer Spirits and Wine
Beer
written by Michael Sweeney
The creator of stlhops.com and founder of St. Louis Craft
Beer Week, Michael Sweeney is also the craft beer manager
at Lohr Distributing.
Unibroue’s La Fin du Monde
Style: Tripel (9% abv)
Available At: Whole Foods Market, multiple locations, wholefoodsmarket.com; $10.99 (four-pack, 12-oz bottles)
Pairing: Tagliatelle with pistou • Triple cream Brie
Don’t let your guard down around a tripel beer. They tend to be extremely light and easy-to-drink beers, but if you’re not careful, their high alcohol content will catch up to you in no time. Unibroue’s version of this Belgian classic brew is sublime. The aroma is spicy due to Unibroue’s distinctive yeast strain, with a well-hidden alcohol burn. Just watch out – one too many of these hits hard before you know it.
Excel Bottling Co.’s Eastside IPA
Style: American IPA (7% abv)
Available At: Friar Tuck, multiple locations, friartuckonline.com; $9.99 (six-pack, 12-oz bottles)
Pairings: Deep-dish sausage pizza•Cheese curds
Forget the West Coast – some of the best IPAs are now being brewed in the Midwest. Excel Bottling Co., based in Breese, Ill., has produced
the soft drink Ski for years, but hired Rod Burguiere, previously of Stone Brewing Co., to craft some amazing beers for them, as well. This American IPA is beautifully bitter with just enough caramel malt to make it quite drinkable.
Firestone Walker Brewing Co.’s
Wookey Jack Black Rye IPA
Style: Cascadian Dark Ale (8.3% abv)
Available At: The Wine & Cheese Place, multiple locations, wineandcheeseplace.com; $5.99 (22-oz bottle)
Pairings: Spiced chocolate• Grilled rib-eye steak
There are certain styles of beer I like more than others, but I’ve never been a big fan of Cascadian dark ales (also known as Black IPAs). Still, I’m open to being proven wrong, and Firestone Walker has done just that with its Wookey Jack Black Rye IPA. This beer, while dark, has a subdued roasted flavor that allows the hops to come forward, keeping it from being a stout and more closely
resembling an IPA.
Spirits
written by Chad Michael George
Award-winning sommelier and mixologist Chad Michael George
is founder of Proof Academy, which covers everything from wine
and cocktail list consulting to spirits and mixology education.
Ransom Henry DuYore’s Bourbon
Provenance: Oregon (45.6% abv)
Available At: The Wine & Cheese Place, multiple locations, wineandcheeseplace.com; $33.99
Try It: On the rocks with a splash of water
Henry DuYore’s Straight Bourbon Whiskey is true Oregon bourbon, produced from a mash bill of 56 percent corn, 35 percent rye and 9 percent barley. This heavier-thanusual rye and barley percentage is very noticeable on the palate. The addition of French oak to American oak in the aging process also adds individuality to this bourbon. It is spicy and carries a very robust mouth feel
due to the large amount of barley. I would not expect this latest release from Ransom to replace any of your mainstay whiskeys, but this is no doubt a fun bottle to add to your home bar.
Jim Beam Rye Whiskey
Provenance: Kentucky (40% abv)
Available At: Randall’s Wine and Spirits, multiple locations, shoprandalls.com; $14.99
Try It: In a Manhattan or an Old Fashioned
Jim Beam Rye is not a new product, but with inflated rye whiskey prices, it is a bargain not to be overlooked. The Beam family produces many nice, upscale and wellrespected whiskeys, but the namesake of this distillery does not garner much respect amongst your average whiskey drinkers. Beam Rye deserves some respect. It is a simple, smooth and spicy rye whiskey, and it is worth
every penny. It is peppery with a soft and quick finish. I am not suggesting you pass over great small-batch and single-barrel productions, but when in need of a good rye, Beam will do right by your pocketbook and palate.
Colonel E.H. Taylor Rye
Provenance: Kentucky (50% abv)
Available At: The Wine Merchant, Ltd., 20 S.Hanley Road, Clayton, winemerchantltd.com; $69.99
Try It: On the rocks or neat with a splash of water
Last year the Buffalo Trace Distillery released a few whiskeys under the E.H. Taylor moniker. More are now coming into the mix, and this 100-proof rye might just be the jewel of the collection. The Taylor is all-rye grain and malted barley, which leads to an ultra peppery flavor with a touch of salty dill and citrus zest. It is incredibly balanced and the finish is dominated by caramel, vanilla and baking spice. Even at 100 proof, this rye is a pleasure to sip but also has the backbone to make a mean cocktail, especially simple classics.
Wine
written by Kyle Harsha
Kyle Harsha is a certified specialist of wine and certified
sommelier with over 20 years’ experience in the food and wine
industry. He drinks more wine than he probably ought to.
York Creek Meritage 2001
Provenance: Napa, Calif.
Available At: Parker’s Table, 7118 Oakland Ave., Richmond Heights, parkerstable.com; $34.99
Pairings: Grilled rib-eye steak• Wild game stew• Dark bittersweet chocolate
Every once in a while a winery reintroduces past vintages, making them available to a particular market. This is the case with these exceptional wines from Spring Mountain in Napa. Fritz Maytag (of the family famous for blue cheese and washers that don’t quit) has offered numerous vintages of his wines in Missouri. The 2001 is made with a base of Cabernet Sauvignon, and is dark, brooding and full of black fruit, cassis, leather and tobacco flavors. Watch the end of the cork, as it will stain anything it touches.
Scarpetta Pinot Grigio 2011
Provenance: Friuli, Italy
Available At: The Wine Merchant, Ltd., 20 S. Hanley Road, Clayton, winemerchantltd.com; $15.99
Pairings: Fried chicken• Mussels and frites• Prosciuttowrapped honeydew
What do you get when a very talented, award-winning chef who happened to go to high school in Clayton partners with a master sommelier to make wine? You get a Pinot Grigio that transcends most of the boring, ubiquitous white wines from Northern Italy. Lachlan Patterson and Bobby Stuckey work tirelessly to elicit the apricot, Asian pear and mineral notes that explode out of this Scarpetta.
This wine could very easily be described as a “Chardonnay drinker’s Pinot Grigio.”
Margerum M5 Red Blend 2011
Provenance: Santa Barbara, Calif.
Available At: Saint Louis Wine Market and Tasting Room, 164 Chesterfield Commons East Road, Chesterfield, stlwinemarket.com; $28
Pairings: Pecorino cheese• Roasted venison • Barbecued ribs
This wine’s name says it all. The “M” stands for Margerum, the “5” for the five grapes used to produce this wine: Shiraz, Grenache, Mourv่dre, Cinsaut and Counoise. Jason Barrette, rock-star winemaker for Penfolds in Australia, spends half of the year in California, crafting this smoky, juicy wine with hints of cranberry and red licorice, and just the right amount of oak. It’s sort of like
drinking an American version of Chโteauneuf without the weighty price tag.
written by Michael Sweeney
The creator of stlhops.com and founder of St. Louis Craft
Beer Week, Michael Sweeney is also the craft beer manager
at Lohr Distributing.
Unibroue’s La Fin du Monde
Style: Tripel (9% abv)
Available At: Whole Foods Market, multiple locations, wholefoodsmarket.com; $10.99 (four-pack, 12-oz bottles)
Pairing: Tagliatelle with pistou • Triple cream Brie
Don’t let your guard down around a tripel beer. They tend to be extremely light and easy-to-drink beers, but if you’re not careful, their high alcohol content will catch up to you in no time. Unibroue’s version of this Belgian classic brew is sublime. The aroma is spicy due to Unibroue’s distinctive yeast strain, with a well-hidden alcohol burn. Just watch out – one too many of these hits hard before you know it.
Excel Bottling Co.’s Eastside IPA
Style: American IPA (7% abv)
Available At: Friar Tuck, multiple locations, friartuckonline.com; $9.99 (six-pack, 12-oz bottles)
Pairings: Deep-dish sausage pizza•Cheese curds
Forget the West Coast – some of the best IPAs are now being brewed in the Midwest. Excel Bottling Co., based in Breese, Ill., has produced
the soft drink Ski for years, but hired Rod Burguiere, previously of Stone Brewing Co., to craft some amazing beers for them, as well. This American IPA is beautifully bitter with just enough caramel malt to make it quite drinkable.
Firestone Walker Brewing Co.’s
Wookey Jack Black Rye IPA
Style: Cascadian Dark Ale (8.3% abv)
Available At: The Wine & Cheese Place, multiple locations, wineandcheeseplace.com; $5.99 (22-oz bottle)
Pairings: Spiced chocolate• Grilled rib-eye steak
There are certain styles of beer I like more than others, but I’ve never been a big fan of Cascadian dark ales (also known as Black IPAs). Still, I’m open to being proven wrong, and Firestone Walker has done just that with its Wookey Jack Black Rye IPA. This beer, while dark, has a subdued roasted flavor that allows the hops to come forward, keeping it from being a stout and more closely
resembling an IPA.
Spirits
written by Chad Michael George
Award-winning sommelier and mixologist Chad Michael George
is founder of Proof Academy, which covers everything from wine
and cocktail list consulting to spirits and mixology education.
Ransom Henry DuYore’s Bourbon
Provenance: Oregon (45.6% abv)
Available At: The Wine & Cheese Place, multiple locations, wineandcheeseplace.com; $33.99
Try It: On the rocks with a splash of water
Henry DuYore’s Straight Bourbon Whiskey is true Oregon bourbon, produced from a mash bill of 56 percent corn, 35 percent rye and 9 percent barley. This heavier-thanusual rye and barley percentage is very noticeable on the palate. The addition of French oak to American oak in the aging process also adds individuality to this bourbon. It is spicy and carries a very robust mouth feel
due to the large amount of barley. I would not expect this latest release from Ransom to replace any of your mainstay whiskeys, but this is no doubt a fun bottle to add to your home bar.
Jim Beam Rye Whiskey
Provenance: Kentucky (40% abv)
Available At: Randall’s Wine and Spirits, multiple locations, shoprandalls.com; $14.99
Try It: In a Manhattan or an Old Fashioned
Jim Beam Rye is not a new product, but with inflated rye whiskey prices, it is a bargain not to be overlooked. The Beam family produces many nice, upscale and wellrespected whiskeys, but the namesake of this distillery does not garner much respect amongst your average whiskey drinkers. Beam Rye deserves some respect. It is a simple, smooth and spicy rye whiskey, and it is worth
every penny. It is peppery with a soft and quick finish. I am not suggesting you pass over great small-batch and single-barrel productions, but when in need of a good rye, Beam will do right by your pocketbook and palate.
Colonel E.H. Taylor Rye
Provenance: Kentucky (50% abv)
Available At: The Wine Merchant, Ltd., 20 S.Hanley Road, Clayton, winemerchantltd.com; $69.99
Try It: On the rocks or neat with a splash of water
Last year the Buffalo Trace Distillery released a few whiskeys under the E.H. Taylor moniker. More are now coming into the mix, and this 100-proof rye might just be the jewel of the collection. The Taylor is all-rye grain and malted barley, which leads to an ultra peppery flavor with a touch of salty dill and citrus zest. It is incredibly balanced and the finish is dominated by caramel, vanilla and baking spice. Even at 100 proof, this rye is a pleasure to sip but also has the backbone to make a mean cocktail, especially simple classics.
Wine
written by Kyle Harsha
Kyle Harsha is a certified specialist of wine and certified
sommelier with over 20 years’ experience in the food and wine
industry. He drinks more wine than he probably ought to.
York Creek Meritage 2001
Provenance: Napa, Calif.
Available At: Parker’s Table, 7118 Oakland Ave., Richmond Heights, parkerstable.com; $34.99
Pairings: Grilled rib-eye steak• Wild game stew• Dark bittersweet chocolate
Every once in a while a winery reintroduces past vintages, making them available to a particular market. This is the case with these exceptional wines from Spring Mountain in Napa. Fritz Maytag (of the family famous for blue cheese and washers that don’t quit) has offered numerous vintages of his wines in Missouri. The 2001 is made with a base of Cabernet Sauvignon, and is dark, brooding and full of black fruit, cassis, leather and tobacco flavors. Watch the end of the cork, as it will stain anything it touches.
Scarpetta Pinot Grigio 2011
Provenance: Friuli, Italy
Available At: The Wine Merchant, Ltd., 20 S. Hanley Road, Clayton, winemerchantltd.com; $15.99
Pairings: Fried chicken• Mussels and frites• Prosciuttowrapped honeydew
What do you get when a very talented, award-winning chef who happened to go to high school in Clayton partners with a master sommelier to make wine? You get a Pinot Grigio that transcends most of the boring, ubiquitous white wines from Northern Italy. Lachlan Patterson and Bobby Stuckey work tirelessly to elicit the apricot, Asian pear and mineral notes that explode out of this Scarpetta.
This wine could very easily be described as a “Chardonnay drinker’s Pinot Grigio.”
Margerum M5 Red Blend 2011
Provenance: Santa Barbara, Calif.
Available At: Saint Louis Wine Market and Tasting Room, 164 Chesterfield Commons East Road, Chesterfield, stlwinemarket.com; $28
Pairings: Pecorino cheese• Roasted venison • Barbecued ribs
This wine’s name says it all. The “M” stands for Margerum, the “5” for the five grapes used to produce this wine: Shiraz, Grenache, Mourv่dre, Cinsaut and Counoise. Jason Barrette, rock-star winemaker for Penfolds in Australia, spends half of the year in California, crafting this smoky, juicy wine with hints of cranberry and red licorice, and just the right amount of oak. It’s sort of like
drinking an American version of Chโteauneuf without the weighty price tag.
PREVENTING CROSS-CONTAMINATION
Expert Tips to Help Clients Adhere to a Gluten-Free Diet at Home
By Marlisa Brown, MS, RD, CDE, CDN
Carl, 15, who lives with his parents and two siblings, recently was diagnosed with celiac disease. Though he claims to be 100% compliant in following a gluten-free diet, he continues to experience distressing gastrointestinal (GI) symptoms at least three to four times per week. When his dietitian asked him how food was prepared at home, she discovered that Carl was toasting his gluten-free bread in the same toaster his family members used to toast their gluten-containing bread. Carl told her that he always cleans the toaster before using it, but this precaution isn’t enough to avoid GI symptoms. According to Suzanne Simpson, RD, a clinical dietitian at the Celiac Disease Center at Columbia University in New York City, the toaster often is a source of cross-contamination. A common misconception is that a freshly cleaned toaster is safe to use, but it’s not, she says. Even a crumb of bread containing gluten is enough to cause illness in someone with celiac disease.
But while the toaster can be a chief cause of crosscontamination, it’s not the only source. Cross-contamination can occur when family members prepare gluten-free and gluten-containing foods on the same cooking surfaces and prep areas and use the same common kitchen items such as colanders, dish towels, utensils, and baking sheets. This can be problematic for individuals with celiac disease, gluten sensitivity, or wheat allergy, who must avoid gluten completely to prevent adverse reactions.
Celiac Plain and Simple
Celiac disease is an autoimmune disorder characterized by a permanent intolerance to the protein gluten, which is found in wheat, rye, barley, and other grains. It affects 1% of the population, or approximately 3 million people in North America alone.2 When people with celiac disease consume gluten, their immune system responds by damaging the small intestine. If celiac disease is left untreated, it can cause GI and non-GI symptoms such as diarrhea, bloating, gas, constipation, fatigue, headache, joint pain, nutritional imbalances, and diseases such as Hashimoto’s thyroiditis, autoimmune hepatitis, type 1 diabetes and, in rare cases, intestinal cancer. People with gluten sensitivity can’t tolerate gluten but don’t have celiac disease. It’s estimated to affect approximately 5% to 6% of the population, or about 15 to 18 million people.1,3 In recent years, gluten sensitivity has been recognized as a disease, with the diagnostic protocol established in June 2011.4
When gluten-sensitive individuals eat gluten-containing foods, generally they experience GI symptoms but not the intestinal damage associated with celiac disease. Whether or not gluten sensitivity leads to autoimmune conditions hasn’t been established, so physicians and researchers currently focus on the GI symptoms.5
Home Safety
When counseling clients and patients about celiac disease and gluten sensitivity, it’s important to educate them about avoiding the possibility of cross-contamination in the home, especially if they live with family members who don’t have these conditions. Today’s Dietitian spoke with three celiac disease experts who have provided the following strategies you can share with clients to help them prevent cross-contamination and therefore the symptoms associated with gluten ingestion. Simpson makes the following recommendations:
• Don’t use wooden spoons or cutting boards that also are used to prepare gluten-containing foods because the spoons and boards can harbor residual gluten and bacteria. Metal or plastic are better options.
• Cover shared grilling surfaces when barbequing because unless the grill reaches 500˚F or higher for 30 minutes or longer, grilling won’t eliminate any residual gluten.
• Buy a separate waffle maker or bread maker if the one the family uses doesn’t have parts that can be disassembled and placed in the dishwasher.
• If using a separate toaster isn’t possible, use toastersafe toaster bags such as Celinal Toast-It or Vat19 ToastIt, available online.
Pam Cureton, RD, LDN, a dietitian at the Center for Celiac
Research at the University of Maryland, adds these tips:
• When planning parties at home, prepare a buffet of foods that are 100% gluten free to prevent accidental crosscontamination among family members and guests.
• Buy squeezable condiment containers for ketchup, mustard, and mayonnaise to prevent double dipping. If you don’t purchase squeezable containers, mark condiment jars as safe depending
on whether they’ve been exposed to gluten-containing foods.
• Store gluten-free products on the top shelf of the pantry or refrigerator so other foods don’t accidentally crosscontaminate them.
Shelley Case, BSc, RD, president of Case Nutrition Consulting and author of Gluten-Free Diet: A Comprehensive Resource
Guide, offers the following ideas:
• In supermarkets, don’t buy unpackaged foods stored in bins. The scoops used to place the foods in bags or containers may have been previously used on nearby gluten-containing
foods and may not have been sufficiently cleaned.
• Use different colored stickers to distinguish between glutencontaining and gluten-free products in the pantry and fridge.
• Purchase a colander in a different color for gluten-free foods so it doesn’t get mixed up with the colander used for gluten-containing foods.
• Buy gluten-free grains that are certified gluten free to ensure cross-contamination didn’t take place during processing.
• Buy gluten-free flours marked as gluten free from reputable companies that are more likely to test for gluten.
• Avoid purchasing imported foods. Other countries may not abide by the same gluten-free standards as the United States.
Difficult Family Members
Of course, even if clients follow these tips to the letter, they still may be exposed to gluten because of uncooperative family members. Many families support those who must follow a gluten-free diet, but others do not. Siblings may be uninformed about celiac disease and gluten sensitivity and not realize the seriousness of the conditions. Others may not believe the person really has celiac disease and may think that the person just wants attention or that the cross-contamination issues are overkill and unwarranted.
To educate family members, suggest clients share written information about celiac disease and gluten sensitivity and also show family members scientific evidence that supports the risks of cross-contamination. If they’re still unconvinced, recommend family members attend a nutrition counseling session to get information about the disease firsthand. When all else fails, recommend patients acknowledge family members’ frustration but mention that if they don’t follow a gluten-free diet 100% of the time, it can cause intestinal cancer. Resistant family members who hear this startling
possibility may change their attitude. Overall, when working with a patient who needs to follow a gluten-free diet, it’s important to remember that the more tools you give them, the easier it will be for them to adhere to the diet and prevent cross-contamination.
— Marlisa Brown, MD, RD, CDE, CDN, is president of Total Wellness, a private nutrition consulting company specializing in diabetes, cardiovascular disease, gastrointestinal disorders, gluten-free diets, culinary programs, corporate wellness, and medical nutrition therapies, and author of Gluten-Free Hassle-Free and Easy Gluten-Free.
References
1. Sapone A, Bai JC, Ciacci C, et al. Spectrum of glutenrelated disorders: consensus on new nomenclature and classification. BMC Med. 2012;1110:13.
2. Rubio-Tapia A, Ludvigsson JF, Brantner TL, Murray JA,Everhart JE. The prevalence of celiac disease in the United States. Am J Gastroenterol. 2012;107(10):1538-1544.
3. Sanders DS, Aziz I. Non-celiac wheat sensitivity: separating the wheat from the chat! Am J Gastroenterol. 2012;107(12):1908-1912.
4. Ludvigsson JF, Leffler DA, Bai JC, et al. The Oslo definitions for coeliac disease and related terms. Gut. 2013;62(1):43-52.
5. Biesiekierski JR, Newnham ED, Irving PM, et al. Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. Am J Gastroenterol. 2011;106(3):508-514.
Need the most relevant information on celiac disease and gluten sensitivity?
Visit Dr. Schar at FNCE
Dr. Schar is your best resource for celiac disease and gluten sensitivity information
• Working with the leading experts and a vast network of professionals from around the world, the Dr. Schar Institute is a proven leader and innovator in special nutrition, including celiac disease and gluten sensitivity. Increase your network and knowledge by visiting www.drschaer-institute.com.
• New online and paper materials now available for your parents. Please request our gluten sensitivity educational materials and an e-journal written by the leading experts and researchers in the field of gluten related disorders. Contact Anne Lee, EdD(c), RDN, LD, Director of Nutritional Services for more information at anne.lee@drschar.com
By Marlisa Brown, MS, RD, CDE, CDN
Carl, 15, who lives with his parents and two siblings, recently was diagnosed with celiac disease. Though he claims to be 100% compliant in following a gluten-free diet, he continues to experience distressing gastrointestinal (GI) symptoms at least three to four times per week. When his dietitian asked him how food was prepared at home, she discovered that Carl was toasting his gluten-free bread in the same toaster his family members used to toast their gluten-containing bread. Carl told her that he always cleans the toaster before using it, but this precaution isn’t enough to avoid GI symptoms. According to Suzanne Simpson, RD, a clinical dietitian at the Celiac Disease Center at Columbia University in New York City, the toaster often is a source of cross-contamination. A common misconception is that a freshly cleaned toaster is safe to use, but it’s not, she says. Even a crumb of bread containing gluten is enough to cause illness in someone with celiac disease.
But while the toaster can be a chief cause of crosscontamination, it’s not the only source. Cross-contamination can occur when family members prepare gluten-free and gluten-containing foods on the same cooking surfaces and prep areas and use the same common kitchen items such as colanders, dish towels, utensils, and baking sheets. This can be problematic for individuals with celiac disease, gluten sensitivity, or wheat allergy, who must avoid gluten completely to prevent adverse reactions.
Celiac Plain and Simple
Celiac disease is an autoimmune disorder characterized by a permanent intolerance to the protein gluten, which is found in wheat, rye, barley, and other grains. It affects 1% of the population, or approximately 3 million people in North America alone.2 When people with celiac disease consume gluten, their immune system responds by damaging the small intestine. If celiac disease is left untreated, it can cause GI and non-GI symptoms such as diarrhea, bloating, gas, constipation, fatigue, headache, joint pain, nutritional imbalances, and diseases such as Hashimoto’s thyroiditis, autoimmune hepatitis, type 1 diabetes and, in rare cases, intestinal cancer. People with gluten sensitivity can’t tolerate gluten but don’t have celiac disease. It’s estimated to affect approximately 5% to 6% of the population, or about 15 to 18 million people.1,3 In recent years, gluten sensitivity has been recognized as a disease, with the diagnostic protocol established in June 2011.4
When gluten-sensitive individuals eat gluten-containing foods, generally they experience GI symptoms but not the intestinal damage associated with celiac disease. Whether or not gluten sensitivity leads to autoimmune conditions hasn’t been established, so physicians and researchers currently focus on the GI symptoms.5
Home Safety
When counseling clients and patients about celiac disease and gluten sensitivity, it’s important to educate them about avoiding the possibility of cross-contamination in the home, especially if they live with family members who don’t have these conditions. Today’s Dietitian spoke with three celiac disease experts who have provided the following strategies you can share with clients to help them prevent cross-contamination and therefore the symptoms associated with gluten ingestion. Simpson makes the following recommendations:
• Don’t use wooden spoons or cutting boards that also are used to prepare gluten-containing foods because the spoons and boards can harbor residual gluten and bacteria. Metal or plastic are better options.
• Cover shared grilling surfaces when barbequing because unless the grill reaches 500˚F or higher for 30 minutes or longer, grilling won’t eliminate any residual gluten.
• Buy a separate waffle maker or bread maker if the one the family uses doesn’t have parts that can be disassembled and placed in the dishwasher.
• If using a separate toaster isn’t possible, use toastersafe toaster bags such as Celinal Toast-It or Vat19 ToastIt, available online.
Pam Cureton, RD, LDN, a dietitian at the Center for Celiac
Research at the University of Maryland, adds these tips:
• When planning parties at home, prepare a buffet of foods that are 100% gluten free to prevent accidental crosscontamination among family members and guests.
• Buy squeezable condiment containers for ketchup, mustard, and mayonnaise to prevent double dipping. If you don’t purchase squeezable containers, mark condiment jars as safe depending
on whether they’ve been exposed to gluten-containing foods.
• Store gluten-free products on the top shelf of the pantry or refrigerator so other foods don’t accidentally crosscontaminate them.
Shelley Case, BSc, RD, president of Case Nutrition Consulting and author of Gluten-Free Diet: A Comprehensive Resource
Guide, offers the following ideas:
• In supermarkets, don’t buy unpackaged foods stored in bins. The scoops used to place the foods in bags or containers may have been previously used on nearby gluten-containing
foods and may not have been sufficiently cleaned.
• Use different colored stickers to distinguish between glutencontaining and gluten-free products in the pantry and fridge.
• Purchase a colander in a different color for gluten-free foods so it doesn’t get mixed up with the colander used for gluten-containing foods.
• Buy gluten-free grains that are certified gluten free to ensure cross-contamination didn’t take place during processing.
• Buy gluten-free flours marked as gluten free from reputable companies that are more likely to test for gluten.
• Avoid purchasing imported foods. Other countries may not abide by the same gluten-free standards as the United States.
Difficult Family Members
Of course, even if clients follow these tips to the letter, they still may be exposed to gluten because of uncooperative family members. Many families support those who must follow a gluten-free diet, but others do not. Siblings may be uninformed about celiac disease and gluten sensitivity and not realize the seriousness of the conditions. Others may not believe the person really has celiac disease and may think that the person just wants attention or that the cross-contamination issues are overkill and unwarranted.
To educate family members, suggest clients share written information about celiac disease and gluten sensitivity and also show family members scientific evidence that supports the risks of cross-contamination. If they’re still unconvinced, recommend family members attend a nutrition counseling session to get information about the disease firsthand. When all else fails, recommend patients acknowledge family members’ frustration but mention that if they don’t follow a gluten-free diet 100% of the time, it can cause intestinal cancer. Resistant family members who hear this startling
possibility may change their attitude. Overall, when working with a patient who needs to follow a gluten-free diet, it’s important to remember that the more tools you give them, the easier it will be for them to adhere to the diet and prevent cross-contamination.
— Marlisa Brown, MD, RD, CDE, CDN, is president of Total Wellness, a private nutrition consulting company specializing in diabetes, cardiovascular disease, gastrointestinal disorders, gluten-free diets, culinary programs, corporate wellness, and medical nutrition therapies, and author of Gluten-Free Hassle-Free and Easy Gluten-Free.
References
1. Sapone A, Bai JC, Ciacci C, et al. Spectrum of glutenrelated disorders: consensus on new nomenclature and classification. BMC Med. 2012;1110:13.
2. Rubio-Tapia A, Ludvigsson JF, Brantner TL, Murray JA,Everhart JE. The prevalence of celiac disease in the United States. Am J Gastroenterol. 2012;107(10):1538-1544.
3. Sanders DS, Aziz I. Non-celiac wheat sensitivity: separating the wheat from the chat! Am J Gastroenterol. 2012;107(12):1908-1912.
4. Ludvigsson JF, Leffler DA, Bai JC, et al. The Oslo definitions for coeliac disease and related terms. Gut. 2013;62(1):43-52.
5. Biesiekierski JR, Newnham ED, Irving PM, et al. Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. Am J Gastroenterol. 2011;106(3):508-514.
Need the most relevant information on celiac disease and gluten sensitivity?
Visit Dr. Schar at FNCE
Dr. Schar is your best resource for celiac disease and gluten sensitivity information
• Working with the leading experts and a vast network of professionals from around the world, the Dr. Schar Institute is a proven leader and innovator in special nutrition, including celiac disease and gluten sensitivity. Increase your network and knowledge by visiting www.drschaer-institute.com.
• New online and paper materials now available for your parents. Please request our gluten sensitivity educational materials and an e-journal written by the leading experts and researchers in the field of gluten related disorders. Contact Anne Lee, EdD(c), RDN, LD, Director of Nutritional Services for more information at anne.lee@drschar.com
HERBS FOR MENOPAUSAL SYMPTOM RELIEF
Learn What Research Says About the Most Common Botanicals Clients May Be Taking
By Judith C. Thalheimer, RD, LDN
As a woman nears the end of her reproductive years, her estrogen levels decrease, more often than not causing a host of unpleasant symptoms, such as hot flashes, night sweats, vaginal dryness, disrupted sleep, moodiness, and headaches. Hormone replacement therapy (HRT) can ease or eliminate symptoms, but this treatment option has been shown to have risks and side effects of its own. As a result, many women are looking to dietary and botanical supplements to help ease their menopausal transition. According to the American College of Obstetricians and Gynecologists, as many as 75% of all women will experience hot flashes, the most common symptom of menopause. The National Institutes of Health’s consensus statement on menopause reports that, from the start of hormonal changes, up to 80% of women will experience vasomotor symptoms such as hot flashes and night sweats, up to 39% will have vaginal dryness, up to 60% will have sleep disturbances, 38% will describe mood changes, and up to 39% of women will experience urinary symptoms.
For decades, menopausal symptoms have been treated medically with HRT. Most commonly, HRT includes a mix of estrogen and progestin, though estrogen alone is used if a woman has undergone a hysterectomy. However, in 2002, the Women’s Health Initiative study found that the long-term use of estrogen/progestin therapy increases the risk of breast cancer, heart attacks, stroke, and blood clots.1 Since the potential HRT risks came to light, many women have turned to diet and supplements in an attempt to control their menopausal symptoms. According to the Natural Medicines Comprehensive Database, three of the top 10 best-selling herbal products in the United States commonly are used for addressing menopausal symptoms. Common botanical dietary supplements promoted for the relief of hot flashes and other menopausal symptoms include soy extracts, black cohosh, red clover, dong quai, ginseng, chasteberry, and evening primrose oil. Studies of these botanical remedies are limited, and many of the existing studies are small and short-term. Moreover, the studies often can’t be compared with one another. Methodological
challenges such as the natural variability of plant extracts, the fact that some products studied have more than one component, and production differences make study comparison difficult.
Some supplements do show promise for treating menopausal symptoms, but consumers should be aware of the lack of conclusive scientific evidence and the cautions that go along with these products.
Botanical Options
Below is a brief discussion of some of the most common botanical dietary supplements for menopausal symptom relief.
• Soy isoflavone extracts: Isoflavones are phytoestrogens, or plant chemicals that bind to estrogen receptors, acting as weak estrogens in the body when endogenous levels are low. It’s thought that taking these plant estrogens in supplement form could help balance a woman’s decreasing estrogen level during menopause. According to the Natural Medicines Comprehensive Database,
soy extracts providing 35 to 120 mg of isoflavones daily seem to be beneficial for decreasing the frequency and severity of hot flashes. Products that provide at least 15 mg of the genistein
isoflavone per day have the best outcomes. Women with a personal or family history of breast cancer shouldn’t use concentrated phytoestrogen supplements or should use them with caution.3
• Black cohosh: Black cohosh (Actaea racemosa) is promoted to help alleviate hot flashes, vaginal dryness, itching, moodiness, and depression. Anecdotal evidence indicates that many women find at least some relief when taking this supplement. While study results have been mixed and no long-term studies have been conducted, there’s some evidence of effectiveness, particularly with regard to hot flashes. Side effects include stomach discomfort and headaches. Several recent reports of liver damage in women taking black cohosh have lead to the recommendation that users
should consider periodic liver function tests.
• Red clover: While a 2002 study showed a 44% decrease in hot flashes when taking 80 mg of a red clover (Trifolium pratense) isoflavone dietary supplement (Promensil) compared with placebo, the National Center for Complementary and Alternative Medicine reported that a review of all existing evidence indicates red clover has no significant beneficial effects on menopausal symptoms.
Red clover is a source of phytoestrogens and therefore should be used with caution by women with a personal or family history of breast cancer. It shouldn’t be taken with blood thinners and may interfere with the effectiveness of tamoxifen.3
• Dong quai: Dong quai (Angelica sinensis) has been used to treat gynecological conditions in traditional Chinese medicine for more than 1,200 years.4 The only clinical trial conducted to date showed no impact on hot flashes. Women who have uterine fibroids, blood-clotting problems such as hemophilia, or who are currently using blood thinners shouldn’t take Dong quai.
• Ginseng: Ginseng (Panax quinquefolius) may help with fatigue, insomnia, and moodiness but doesn’t seem to help address hot flashes.
• Evening primrose oil: The one small, randomized, placebo-controlled trial on evening primrose oil (Oenothera biennis) found no benefit as far as reducing hot flashes. With many reported side effects and no proof of effectiveness, this remedy generally isn’t recommended.
• Chasteberry: Along with kudzu, alfalfa, hops, and licorice, chasteberry (Vitex agnus-castus) has estrogenic activity. There’s no reliable evidence that chasteberry, as well as these other herbs, help menopausal symptoms and, like other phytoestrogens, they may not be safe for women with a history of breast cancer.
• Kava: Marketed for hot flashes and possibly effective for reducing anxiety, kava (Piper methysticum) has been associated with liver damage, and the FDA has issued a warning to patients and providers about potential harm.
Treating Symptoms
While data regarding the effectiveness of phytoestrogen extracts and other botanical supplements for treating menopausal symptoms are limited and largely inconclusive, science does demonstrate ways in which diet can help improve women’s health in the postmenopausal years. “Mother Nature is never going to steer you wrong,” says Joan Salge Blake, MS, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics. “Foods that are high in phytoestrogens are also full of other phytochemicals, vitamins, minerals, fiber—the whole package. Postmenopausal women are at increased risk for heart disease, weight gain, bone loss, and certain cancers. If [dietitians] help women clean up their diets, manage their weight, and increase their activity level, we will be helping them with a whole range of postmenopausal issues.”
A diet based on fruits, vegetables, whole grains, low-fat dairy products, lean meats, poultry, fish, beans, nuts, and seeds helps with weight management and provides plenty of the nutrients recommended to keep the cardiovascular system, bones, and brain healthy. It also includes lots of phytoestrogenrich food sources to help ease the discomfort of those waning estrogen levels. The three types of phytoestrogens—isoflavones (the most potent), lignans, and coumestans—are found in some 300 foods, including legumes (eg, beans, lentils, peas, peanuts), whole grains, nuts, and seeds as well as bean sprouts and some fruits and vegetables.
Soy and flaxseeds are two phytoestrogen powerhouse foods. Multiple studies have shown that consuming 20 to 60 g/day of soy protein modestly decreases the frequency and severity of hot flashes. “Soy is a great postmenopause protein source, not only because of its high isoflavone content, but also because it’s low in saturated fat,” Salge Blake says. Soy’s omega-3 fatty acid content adds to its heart-healthy profile.There also is evidence that 40 g (4 T) per day of dietary flaxseeds significantly improves mild menopausal symptoms such as hot flashes. Flaxseeds are high in omega-3 fatty acids, so women should be careful to consume flaxseeds instead of other dietary fats to avoid weight gain and shouldn’t consume large amounts of flaxseeds while taking blood thinners. There are some concerns about phytoestrogen consumption by women with a personal or family history of breast cancer but, while supplements may present a cancer risk, modest amounts eaten as part of a healthful, balanced diet appear to be safe.3 Additionally, what women don’t eat may be as important as what they do. Caffeine, spices, and alcohol are known triggers of hot flashes. “We can hope that better studies of supplements will come along in the future so that we have these additional tools,” Salge Blake says, “but getting these food components in the form Mother Nature gave them to us gives us all the benefits.”
— Judith C. Thalheimer, RD, LDN, is a freelance nutrition writer and community educator living outside Philadelphia.
By Judith C. Thalheimer, RD, LDN
As a woman nears the end of her reproductive years, her estrogen levels decrease, more often than not causing a host of unpleasant symptoms, such as hot flashes, night sweats, vaginal dryness, disrupted sleep, moodiness, and headaches. Hormone replacement therapy (HRT) can ease or eliminate symptoms, but this treatment option has been shown to have risks and side effects of its own. As a result, many women are looking to dietary and botanical supplements to help ease their menopausal transition. According to the American College of Obstetricians and Gynecologists, as many as 75% of all women will experience hot flashes, the most common symptom of menopause. The National Institutes of Health’s consensus statement on menopause reports that, from the start of hormonal changes, up to 80% of women will experience vasomotor symptoms such as hot flashes and night sweats, up to 39% will have vaginal dryness, up to 60% will have sleep disturbances, 38% will describe mood changes, and up to 39% of women will experience urinary symptoms.
For decades, menopausal symptoms have been treated medically with HRT. Most commonly, HRT includes a mix of estrogen and progestin, though estrogen alone is used if a woman has undergone a hysterectomy. However, in 2002, the Women’s Health Initiative study found that the long-term use of estrogen/progestin therapy increases the risk of breast cancer, heart attacks, stroke, and blood clots.1 Since the potential HRT risks came to light, many women have turned to diet and supplements in an attempt to control their menopausal symptoms. According to the Natural Medicines Comprehensive Database, three of the top 10 best-selling herbal products in the United States commonly are used for addressing menopausal symptoms. Common botanical dietary supplements promoted for the relief of hot flashes and other menopausal symptoms include soy extracts, black cohosh, red clover, dong quai, ginseng, chasteberry, and evening primrose oil. Studies of these botanical remedies are limited, and many of the existing studies are small and short-term. Moreover, the studies often can’t be compared with one another. Methodological
challenges such as the natural variability of plant extracts, the fact that some products studied have more than one component, and production differences make study comparison difficult.
Some supplements do show promise for treating menopausal symptoms, but consumers should be aware of the lack of conclusive scientific evidence and the cautions that go along with these products.
Botanical Options
Below is a brief discussion of some of the most common botanical dietary supplements for menopausal symptom relief.
• Soy isoflavone extracts: Isoflavones are phytoestrogens, or plant chemicals that bind to estrogen receptors, acting as weak estrogens in the body when endogenous levels are low. It’s thought that taking these plant estrogens in supplement form could help balance a woman’s decreasing estrogen level during menopause. According to the Natural Medicines Comprehensive Database,
soy extracts providing 35 to 120 mg of isoflavones daily seem to be beneficial for decreasing the frequency and severity of hot flashes. Products that provide at least 15 mg of the genistein
isoflavone per day have the best outcomes. Women with a personal or family history of breast cancer shouldn’t use concentrated phytoestrogen supplements or should use them with caution.3
• Black cohosh: Black cohosh (Actaea racemosa) is promoted to help alleviate hot flashes, vaginal dryness, itching, moodiness, and depression. Anecdotal evidence indicates that many women find at least some relief when taking this supplement. While study results have been mixed and no long-term studies have been conducted, there’s some evidence of effectiveness, particularly with regard to hot flashes. Side effects include stomach discomfort and headaches. Several recent reports of liver damage in women taking black cohosh have lead to the recommendation that users
should consider periodic liver function tests.
• Red clover: While a 2002 study showed a 44% decrease in hot flashes when taking 80 mg of a red clover (Trifolium pratense) isoflavone dietary supplement (Promensil) compared with placebo, the National Center for Complementary and Alternative Medicine reported that a review of all existing evidence indicates red clover has no significant beneficial effects on menopausal symptoms.
Red clover is a source of phytoestrogens and therefore should be used with caution by women with a personal or family history of breast cancer. It shouldn’t be taken with blood thinners and may interfere with the effectiveness of tamoxifen.3
• Dong quai: Dong quai (Angelica sinensis) has been used to treat gynecological conditions in traditional Chinese medicine for more than 1,200 years.4 The only clinical trial conducted to date showed no impact on hot flashes. Women who have uterine fibroids, blood-clotting problems such as hemophilia, or who are currently using blood thinners shouldn’t take Dong quai.
• Ginseng: Ginseng (Panax quinquefolius) may help with fatigue, insomnia, and moodiness but doesn’t seem to help address hot flashes.
• Evening primrose oil: The one small, randomized, placebo-controlled trial on evening primrose oil (Oenothera biennis) found no benefit as far as reducing hot flashes. With many reported side effects and no proof of effectiveness, this remedy generally isn’t recommended.
• Chasteberry: Along with kudzu, alfalfa, hops, and licorice, chasteberry (Vitex agnus-castus) has estrogenic activity. There’s no reliable evidence that chasteberry, as well as these other herbs, help menopausal symptoms and, like other phytoestrogens, they may not be safe for women with a history of breast cancer.
• Kava: Marketed for hot flashes and possibly effective for reducing anxiety, kava (Piper methysticum) has been associated with liver damage, and the FDA has issued a warning to patients and providers about potential harm.
Treating Symptoms
While data regarding the effectiveness of phytoestrogen extracts and other botanical supplements for treating menopausal symptoms are limited and largely inconclusive, science does demonstrate ways in which diet can help improve women’s health in the postmenopausal years. “Mother Nature is never going to steer you wrong,” says Joan Salge Blake, MS, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics. “Foods that are high in phytoestrogens are also full of other phytochemicals, vitamins, minerals, fiber—the whole package. Postmenopausal women are at increased risk for heart disease, weight gain, bone loss, and certain cancers. If [dietitians] help women clean up their diets, manage their weight, and increase their activity level, we will be helping them with a whole range of postmenopausal issues.”
A diet based on fruits, vegetables, whole grains, low-fat dairy products, lean meats, poultry, fish, beans, nuts, and seeds helps with weight management and provides plenty of the nutrients recommended to keep the cardiovascular system, bones, and brain healthy. It also includes lots of phytoestrogenrich food sources to help ease the discomfort of those waning estrogen levels. The three types of phytoestrogens—isoflavones (the most potent), lignans, and coumestans—are found in some 300 foods, including legumes (eg, beans, lentils, peas, peanuts), whole grains, nuts, and seeds as well as bean sprouts and some fruits and vegetables.
Soy and flaxseeds are two phytoestrogen powerhouse foods. Multiple studies have shown that consuming 20 to 60 g/day of soy protein modestly decreases the frequency and severity of hot flashes. “Soy is a great postmenopause protein source, not only because of its high isoflavone content, but also because it’s low in saturated fat,” Salge Blake says. Soy’s omega-3 fatty acid content adds to its heart-healthy profile.There also is evidence that 40 g (4 T) per day of dietary flaxseeds significantly improves mild menopausal symptoms such as hot flashes. Flaxseeds are high in omega-3 fatty acids, so women should be careful to consume flaxseeds instead of other dietary fats to avoid weight gain and shouldn’t consume large amounts of flaxseeds while taking blood thinners. There are some concerns about phytoestrogen consumption by women with a personal or family history of breast cancer but, while supplements may present a cancer risk, modest amounts eaten as part of a healthful, balanced diet appear to be safe.3 Additionally, what women don’t eat may be as important as what they do. Caffeine, spices, and alcohol are known triggers of hot flashes. “We can hope that better studies of supplements will come along in the future so that we have these additional tools,” Salge Blake says, “but getting these food components in the form Mother Nature gave them to us gives us all the benefits.”
— Judith C. Thalheimer, RD, LDN, is a freelance nutrition writer and community educator living outside Philadelphia.
POPULAR COOKING OILS
By Toby Amidor, MS, RD, CDN
Q: Some of my clients have mentioned the wide variety of cooking oils on the market now. Can you tell me what some of them are and in what types of recipes they can be used?
A: Olive and canola oils have been the go-to healthful options for many years, but markets now are seeing an influx of various additional cooking oils. Understanding the basics can help practitioners educate clients on appropriate uses and cooking techniques.
Factors to Consider
Several components determine the best oil for your clients’cooking needs. First is smoke point, which refers to the oil’s tolerance to heat. Oils with a low smoke point, such as corn, extra-virgin olive, and sesame, aren’t suitable for hightemperature cooking, while those with a high smoke point (eg, canola, peanut, safflower, soybean, sunflower) are suitable for higher temperatures.
The second factor to consider is flavor. Many oils, such as canola or safflower, have a neutral flavor, while others, such as peanut and sesame, impart their flavor into the food
being cooked. Lastly, it’s important to remember your clients’ economic status, as some highly touted oils may be very costly. Online shopping and price comparisons should be recommended to
clients on a budget.
Walnut Oil
This versatile oil is suitable for medium- to high-temperature cooking. It’s perfect for sauteing, baking, and drizzling or for making dressings and sauces. You can combine walnut oil with balsamic or red wine vinegar for a flavorful vinaigrette or add it to a marinade for fish or poultry. It especially complements the flavor of pears and apples.
Grapeseed Oil
Grapeseed oil is a pantry staple for Dana Angelo White, MS, RD, ATC, a culinary dietitian and the owner of Dana White Nutrition: “It is an all-around user-friendly oil thanks to its mild flavor, clean finish, and high smoke point. I use it for stir-frying, sauteing, baking, and making homemade mayonnaise. Quite a bit of it has been going into spring rolls and lemon-herb aioli lately. It’s also high in PUFAs [polyunsaturated fatty acids] and antioxidants—an excellent selling point to my clients.”
Toasted Sesame Oil
This rich, flavorful oil is versatile. Jackie Newgent, RDN, CDN, a culinary nutritionist and the author of 1,000 Low-Calorie Recipes, says, “I adore organic unrefined toasted sesame oil. There’s no other oil that has so much flavor intensity per teaspoon— just a drizzle can transform a plain dish into an Asianstyle delight.” This oil can be used for stir-fries and noodle dishes or as a marinade for meat, poultry, seafood, or fish. It also can be used in dressing for salads (eg, for Chinese chicken salad). It’s typically shelved in the Asian food aisle at the supermarket.
Coconut Oil
Coconut oil has gained popularity and been touted for miraculous health benefits, leading to wiser usage and higher availability in markets. The unrefined form (ie, virgin coconut oil) may not be as unhealthful as once thought, although further research is needed to determine its effects on heart health. As such, it should be recommended for use sparingly. Virgin coconut oil is solid at room temperature and will become liquid at around 76˚F without affecting the quality or flavor. It has a moderate smoke point and isn’t appropriate for high-temperature cooking. It adds a distinct coconut flavor to rice dishes, stir-fries, curries, and baking and can be used as a replacement for butter.
Q: Some of my clients have mentioned the wide variety of cooking oils on the market now. Can you tell me what some of them are and in what types of recipes they can be used?
A: Olive and canola oils have been the go-to healthful options for many years, but markets now are seeing an influx of various additional cooking oils. Understanding the basics can help practitioners educate clients on appropriate uses and cooking techniques.
Factors to Consider
Several components determine the best oil for your clients’cooking needs. First is smoke point, which refers to the oil’s tolerance to heat. Oils with a low smoke point, such as corn, extra-virgin olive, and sesame, aren’t suitable for hightemperature cooking, while those with a high smoke point (eg, canola, peanut, safflower, soybean, sunflower) are suitable for higher temperatures.
The second factor to consider is flavor. Many oils, such as canola or safflower, have a neutral flavor, while others, such as peanut and sesame, impart their flavor into the food
being cooked. Lastly, it’s important to remember your clients’ economic status, as some highly touted oils may be very costly. Online shopping and price comparisons should be recommended to
clients on a budget.
Walnut Oil
This versatile oil is suitable for medium- to high-temperature cooking. It’s perfect for sauteing, baking, and drizzling or for making dressings and sauces. You can combine walnut oil with balsamic or red wine vinegar for a flavorful vinaigrette or add it to a marinade for fish or poultry. It especially complements the flavor of pears and apples.
Grapeseed Oil
Grapeseed oil is a pantry staple for Dana Angelo White, MS, RD, ATC, a culinary dietitian and the owner of Dana White Nutrition: “It is an all-around user-friendly oil thanks to its mild flavor, clean finish, and high smoke point. I use it for stir-frying, sauteing, baking, and making homemade mayonnaise. Quite a bit of it has been going into spring rolls and lemon-herb aioli lately. It’s also high in PUFAs [polyunsaturated fatty acids] and antioxidants—an excellent selling point to my clients.”
Toasted Sesame Oil
This rich, flavorful oil is versatile. Jackie Newgent, RDN, CDN, a culinary nutritionist and the author of 1,000 Low-Calorie Recipes, says, “I adore organic unrefined toasted sesame oil. There’s no other oil that has so much flavor intensity per teaspoon— just a drizzle can transform a plain dish into an Asianstyle delight.” This oil can be used for stir-fries and noodle dishes or as a marinade for meat, poultry, seafood, or fish. It also can be used in dressing for salads (eg, for Chinese chicken salad). It’s typically shelved in the Asian food aisle at the supermarket.
Coconut Oil
Coconut oil has gained popularity and been touted for miraculous health benefits, leading to wiser usage and higher availability in markets. The unrefined form (ie, virgin coconut oil) may not be as unhealthful as once thought, although further research is needed to determine its effects on heart health. As such, it should be recommended for use sparingly. Virgin coconut oil is solid at room temperature and will become liquid at around 76˚F without affecting the quality or flavor. It has a moderate smoke point and isn’t appropriate for high-temperature cooking. It adds a distinct coconut flavor to rice dishes, stir-fries, curries, and baking and can be used as a replacement for butter.
Four foods make it easy to eat healthily every day
At some point in the holiday season, many of us need a break from the parade of treats and start craving fresh produce. Enter these standbys, available all year but especially satisfying on chilly days. Earthy mushrooms and vitamin A–packed sweet potatoes have a hearty warmth. Bok choy brings a sweet crunch, and pomegranate seeds, a tangy pop (and festive color). All these dishes come together quickly, making good health easy at this busy time of year. Happy holidays indeed.
These four foods make it easy to eat healthily every day.
1. Mushrooms
Varieties like oysters, shiitakes, and cremini are now as easy to find as white buttons. All are substantial in texture, so they are
luscious enough to anchor meatless meals
2. Sweet Potatoes
When roasted ahead and then refrigerated, these roots (full of calcium, potassium, beta-carotene, and vitamin C) become even sweeter; they’re a great anytime snack.
3. Bok Choy
If you love dark leafy greens, venture beyond spinach and kale to bok choy. The pale stalks deliver a crisp freshness, and the nutrient-rich greens, a mild tenderness.
4. Pomegranate
Juicy, crunchy, and a great source of vitamin C, pomegranate seeds taste best raw. Tangy with a bright floral note, they pair well with both sweet and savory dishes.
These four foods make it easy to eat healthily every day.
1. Mushrooms
Varieties like oysters, shiitakes, and cremini are now as easy to find as white buttons. All are substantial in texture, so they are
luscious enough to anchor meatless meals
2. Sweet Potatoes
When roasted ahead and then refrigerated, these roots (full of calcium, potassium, beta-carotene, and vitamin C) become even sweeter; they’re a great anytime snack.
3. Bok Choy
If you love dark leafy greens, venture beyond spinach and kale to bok choy. The pale stalks deliver a crisp freshness, and the nutrient-rich greens, a mild tenderness.
4. Pomegranate
Juicy, crunchy, and a great source of vitamin C, pomegranate seeds taste best raw. Tangy with a bright floral note, they pair well with both sweet and savory dishes.
How to use walnut oil
The rich, roasted flavor of this sleeper ingredient gives finesse and resonance to a range of winter dishes, plus salads, baked goods, and the simplest vegetable sautés.It’s never been easier to work into your culinary repertoire: Traditionally produced in France, it’s now made in the United States as well, so it’s more affordable and readily available.
All About Walnut Oil
Roasting the walnuts before they’re pressed and filtered gives this oil its distinctive warm flavor. Like walnuts themselves, the oil is an excellent plant-based source of polyunsaturated omega-3 fatty acids. Because exposure to light and heat can quickly turn the oil rancid, buy a brand sold in a metal tin and refrigerate after opening.
Flavor Booster
Banana walnut muffins
preheat oven to 350 .Line 24 mufintin cups with paper liners. Beat 4 ripe bananas with a mixer on medium speed until mashed. Beat in 1 cup packed light-brown sugar, 1/2 cup walnut oil, and 1 large egg until smooth. reduce speed to low. add 1 cup each all-purpose and whole-wheat flours, 1 teaspoon each baking powder and baking soda, and 1/2 teaspoon coarse salt; beat until smooth. Beat in 1/2 cup nonfat yogurt and 1 tablespoon pure vanilla extract until combined. Fold in 1 cup chopped toasted walnuts. Fill mufin liners 3/4 full; bake until a tester comes out clean, 20 minutes.
Quick Trick
Sautéed green beans with walnuts
Heat a skillet over medium-high heat and swirl in 2 tablespoons walnut oil. Saute' 8 ounces trimmed green beans or haricots verts, stirring occasionally, until crisp-tender. Season with coarse salt and freshly ground pepper and sprinkle with coarsely chopped toasted walnuts.
Tip
Whisk
Whisk it into vinaigrettes for bitter or peppery greens like belgian endive, chicory, frisee, and arugula. Its nutty depth stands up to such assertive vinegars as red-wine and tarragon.
Drizzle
Drizzle it over a winter salad of crisp, tart apple with celery and pecorino. It’s also delicious on fresh or cooked vegetables like fennel, carrots, and butternut squash, or try it on a mix of brussels sprouts and mushrooms.
Stir
Stir it into cooked rice or mashed potatoes for added richness. Use it as a finishing oil for pastas and hearty soups such as minestrone. Use it sparingly in place of mayo in chicken salad.
La Tourangelle, an esteemed Fench producer, now makes its high-quality oils in California.
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