Category: Healthy


Home made hummus & pitta

July 25th, 2010 — 11:34am

You’ve probably heard that it is really easy to make good hummus at home and that, once you’ve tried it, you’ll ‘never go back’ to the shop-bought stuff. This is rubbish. I’ve rarely met anyone in real life who hasn’t told me that their experiences of making this classic Middle Eastern chickpea slurry at home were wildly disappointing. Recipes say things like, “for a super simple, healthy supper, just whizz two tins chickpeas with 1 clove garlic, 2 tablespoons tahini, juice of 1 lemon and a glug of olive oil.” It absolutely never comes out right. It’s never smooth enough and the flavours always seem out of kilter.

I’ve been trying to make a decent version myself for years because, once I fail at something in the kitchen, I’m like a dog with a bone; Steingarten-esque in my persistence of perfection. I think I’ve cracked it but let me warn you now, you’ve got to put a little work in to get the results.

I’d been approaching the task in entirely the wrong way, viewing it as a five minute job – whack it all in the blender and hope for the best. Really good hummus though, is actually a labour of love.

It is essential to cook your own chickpeas. Tinned ones pong, their flesh weak and pallid. Soak the dried ones overnight in cold water with bicarbonate of soda then cook the next day; a 10-minute rapid boil and skimming plus an hours simmer should do it. If you think that’s a lot of effort then brace yourself for the next step. The creamiest texture comes from individually popping each chickpea from its papery skin; it is these tough coatings which make the hummus coarse. We’re talking one episode (new format) of Come Dine with Me to skin those suckers.

Another tip is to use the smallest chickpeas you can find. I’ve taken to these brown ones recently; they’re small and nutty, although the end result is never quite as smooth as with white peas. When it comes to blending, I do the tahini and lemon juice first, otherwise the tahini can clump and never distribute properly and then add the chickpeas in batches with a splash of water each time. Again, it all helps to make a smooth paste. The rest is down to personal taste although of course it’s better to add a little at a time rather than try to counteract a dominant flavour later.

Buoyed by my success with the hummus, I decided to have a go at making pitta bread. They only needed an hour to rise and puffed up really well. Unlike the hummus, very easy to get right first time and honestly, so much better than shop-bought. Really.

Hummus

This makes a big batch but let’s face it, if you’re going to faff about skinning chickpeas then you may as well make it worth your while.

325g dried chickpeas (they will double in weight once cooked)
1 teaspoon bicarbonate of soda
5-6 tablespoons tahini
1/2 teaspoon ground cumin
Juice of 1 lemon and possibly the juice of another (at least half)
2 fat cloves of garlic
1 heaped teaspoon fine salt
Olive oil

Parsley and paprika to garnish (optional). Toasted pine nuts or whole chickpeas are also good on top.

Begin the day before, by soaking your chickpeas in cold water with the bicarbonate of soda and leaving them overnight. The next day, rinse them, cover with cold water (no salt) and bring to a rapid boil and leave for 10 minutes, skimming off the scum that rises to the top. Drain then re-cover with water and simmer for an hour – 90 minutes, until they are soft and squish easily between your fingers.

Once cool, pop each one from its skin. It takes a while but I found plonking myself in front of the telly eased the pain.

Whizz the tahini and juice of 1 lemon together in a blender until well combined, then blend the garlic and salt into the mix before adding the chickpeas, a handful plus a splash of water each time. When all your chickpeas are blended in, add a good glug of olive oil (hold the bottle over the blender for a couple of seconds), turn the blender on and leave it for a few minutes. Adjust the flavours to your taste. I find it always needs more lemon juice.

Garnish with more olive oil, parsley and paprika.

Pitta Bread (makes eight)

I used part wholemeal flour, firstly because I had some hanging around and secondly for a bit more of a robust flavour. I think it works well but you can use entirely strong white bread flour if you prefer.

220g strong white bread flour
150g whole wheat flour
1 heaped teaspoon fine salt
1 tablespoon caster sugar
1 x 7g sachet fast action dried yeast
300ml warm (not hot) water
2 tablespoons olive oil

Add the yeast to the water and leave in a warm place for about 10 minutes until frothy. This means that the yeast is activated.

In a large bowl combine the flours, salt, sugar and oil and then add the yeasty water. If you have an electric mixer with a dough hook then simply set the lot on the lowest speed for 10 minutes, adding more water if necessary, until smooth and elastic. If you don’t have a mixer, combine the mix until it comes together into a ball of dough. Again, add a little more water if necessary to bring it together. Knead on a lightly floured surface for 10 minutes until smooth and elastic.

Rest the dough in a lightly oiled bowl (so that it doesn’t stick) and cover with clingfilm or a damp tea towel and leave in a warm place until doubled in size – mine only took an hour.

After this time, knock the dough back a little by punching it a few times then divide it up into 8 pieces. Roll each into a ball, then recover for another 15-20 minutes. Preheat the oven to 200C and preheat a baking stone or baking tray (turned upside down).

On a lightly floured surface, roll out each dough ball into a pitta shape – each should be about 0.5 cm thick. Bake them on the stone or baking tray for about 5 minutes, or until golden and puffy. They are best eaten warm from the oven and they re-heat well.

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20 comments » | Appetisers, Barbecue, Bread, Dips, Healthy, Lunchbox, Main Dishes, Pulses, Sauces, Condiments and Spreads, Snacks

Grilled aubergines with yoghurt-tahini sauce

July 21st, 2010 — 8:11pm

Nearing the end of  The Big Lunch* cook-off, we found ourselves flagging; we’d been cooking for 10 hours straight, only pausing to open the odd beer. There were plans for an aubergine galette and I’d toyed with the idea of baba ganoush but when it came down to it, a super quick and simple recipe was needed. I’d made this a few weeks earlier; the cool, sesame-laced yoghurt lifts the meaty aubergine into salad territory – perfect for a hot summer’s day.

It disappeared quickly at the lunch, even though I had to skip the tahini, having used it all in the plateful you see above. A garlic-mint-lemon mix worked a treat though, with one guest declaring it “one of the best pieces of aubergine” he’s ever eaten. It’s the kind of dish you bust out at a BBQ; minimal effort, looks pretty and much more interesting than your average salad. You could even grill the slices on the BBQ first for extra smoky flavour.

Grilled aubergines with yoghurt-tahini sauce
Will serve four people as part of a BBQ or with other salads

2 very large aubergines, sliced into 2cm thick slices
500g full-fat Greek yoghurt
3-4 tablespoons tahini paste (or to taste)
1 large clove garlic, crushed
Juice of 1 lemon
A handful of mint leaves, finely chopped
A handful of coriander or parsley leaves (or both) finely chopped
Olive oil, for grilling

Begin my brushing the aubergine slices with oil and seasoning lightly with salt and pepper. Either grill them for 5-10 minutes each side under a hot grill or do the same on a BBQ – they should be golden brown and slightly shrivelled.

While this is happening, mix the yoghurt, tahini, garlic, lemon juice and herbs (reserving a few herbs for garnish) together in a bowl. Season with salt and pepper and adjust any of the ingredients as you see fit (you may like more tahini for example). If you feel the dressing is too sour, I find a pinch of sugar never hurts. Don’t feel guilty.

When the aubergines are ready, arrange them on a plate and drizzle over some of the yoghurt sauce. Scatter with more herbs and add an extra drizzle of olive oil if you fancy it.

* The donations have continued to trickle in and so in addition to the £200 odd raised on the day, there’s another £115 plus Gift Aid on the Just Giving Page. Thanks so much to everyone who donated.

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6 comments » | Barbecue, Healthy, Main Dishes, Salads, Sauces, Condiments and Spreads, Side Dishes, The Big Lunch, Vegetables

Sardines with gremolata: summer grilling

July 11th, 2010 — 7:40pm

Summer food is all about simplicity. Forgotten are the dark, damp days of investing energy in root vegetables; peeling, chopping and roasting. The plop and bubble of a simmering stew is now a faded memory. Epic, steaming bowls of pasta are not needed to provide extra insulation. That’s a lie – I’m still eating those; pasta binges are necessary all year round. It is perfectly possible for a person to go completely insane without them.

Mostly though it’s about flash-grilling, plenty of herbs, zesty salads, crisp white wines and ice cold beers. Sardines are perfect for slapping on the BBQ. Well, not so much slapping as gently lowering in a fish kettle; their flesh bruises easily and their skin will stick to the grill without protection.

My favourite garnish is a classic one – gremolata. It’s a zippy mix of parsley, garlic and lemon zest which I also use to lighten heavier, winter dishes like beef ragu. Here it contrasts well with the oily fish and really, it couldn’t be simpler.

Sardines with Gremolata

Sardines, heads removed, scaled, gutted and cleaned (3 or 4 per person)
Zest of 1 large lemon
1 handful parsley leaves
2 cloves garlic

For the gremolata, just chop everything very finely and mix together.

For the sardines, there are a few options. Either rub them with oil, season and grill on a hot BBQ (ideally using a fish kettle to prevent sticking) for a few minutes each side until cooked through and slightly charred on the outside. If you don’t have a fish kettle then it is perfectly possible to cook them on the BBQ but they will probably break and stick a little.

To cook inside: either oil, season and grill, or pan fry. To do the latter, open your fillets out then smear lightly with oil and dip each one into seasoned flour (both sides) before frying in a couple of tablespoons of oil in a hot pan – skin first. They will need a few minutes each side.

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16 comments » | Barbecue, Fish, Gluten-free, Healthy, Starters

Char-grilled baby octopus salad

July 4th, 2010 — 10:06am

It’s probably wrong to eat baby octopus isn’t it? I haven’t looked it up because I may not like what I find. I mean, they’re all small or whatever and we all know that’s supposed to be wrong. Tasty though, perfect for BBQ’s and CHEAP:  £1.99 for a bag of 25 odd (frozen) from the Asian supermarket. Billy bargain. We skewered and char-grilled them on the BBQ.

I thought they deserved a good send off, so I lay them to rest on a comfortable Thai-style bedding of shredded things: practically seedless baby cucumbers, spring onions and herbs dressed with plenty of chilli, lime and fish sauce. I wondered if the sweetness of a seriously ripe mango might be pushing things but the flavour worked even though the texture wasn’t perfect.

There is something quite challenging about eating octopus. I remember well the fear I faced when tackling my first, full-size beasty; he also arrived frozen and went from mysterious, solid and portable to formless and slippery as hell. After I’d manned up though, all I had were thoughts of bite-size chunks scattered amongst just-cooked potatoes dusted with paprika and parsley and slugged with good olive oil. Oh I want it again.

Small octopus are a good starting point if you’re squeamish about these things. Our neighbour stuck his head over the balcony to take a look while we were cooking them and he seemed quite interested; I’ve only ever seen the man grill a sausage or burger.  He let himself down shortly afterwards with the admission that he uses a gas BBQ. We berated him appropriately and moved on.

You want to cook your octopus fast so get the BBQ very hot – the coals need to be white before you start grilling. It helps with tentacles (be it squid or octopus) to try and drape them across the grill to stop them falling between the rungs and burning.  A few minutes each side will do it. The resulting flesh should be tender, the tentacles lightly charred.

Someone once told me that it’s wrong to eat octopus because they are intelligent, as animals go. I’m not sure how that even makes any sense but I believe I answered the argument with one word: pig. Surely swine are a case for us to favour eating beasts with more intellectual capacity? I bet a dolphin would taste amazing. Not right though is it. I’m also not a fan of brains – the equivalent of eating the whole of an animals’ intelligence in one fell swoop. The creamy texture weirds me out. This argument is going nowhere but I am clear on one point: I couldn’t give a flying cephalopod’s arse how the octopus would score on the WAIS-R, fact is they make damn good eating.

Char-grilled baby octopus salad
(The octopuses need a bit of time in the marinade (a few hours) so bear this in mind).

Approximately 25 baby octopuses. You are most likely to find these frozen in Asian supermarkets but if you can’t, just substitute with squid or full size octopus. Defrost them thoroughly before using.
4 baby cucumbers or 1 full-size large cucumber, de-seeded and cut into thin strips
1 handful mint leaves, shredded
1 handful coriander leaves, picked from the stalks and left whole
1 large mango, cut into strips. I find the easiest way to do this is to cut around the stone so you have two cheesk (or use a totally unnecessary but brilliant ‘mango stoner‘ to get the same effect. Then score the cheeks into strips before cutting underneath away from the skin.
4 large or 6 small spring onions, cut into strips. You can make them curly if you are having people over or feeling enthusiastic like I was by plunging them into iced water for 20 minutes or so.
1/2 iceberg lettuce, finely shredded

For the marinade/dressing

1 mild red chilli, finely diced
Juice of 1-2 limes
2 tablespoons fish sauce
2 cloves garlic, chopped
1 teaspoon sugar
5 limes leaves, shredded (optional)
1 smallish (3cm square) cube ginger, peeled and chopped

1 tablespoon oil, for cooking the octopus

Begin by making the marinade/dressing. (I make my dressings using a pestle and mortar but if you don’t have one then use a small blender or just crush your non-liquid ingredients then shake everything up in an empty jam jar). Pound your garlic and ginger with the merest pinch of salt (fish sauce is salty) until they resemble a paste. Add the lime juice, fish sauce, sugar, lime leaves and chilli and mix well. Taste and adjust the lime juice, fish sauce and sugar as you see fit.

Use a third of this mixture to marinade the octopus, plus the tablespoon of oil. Rub it all over them and refrigerate for about 3-4 hours.

Light the BBQ about 30 minutes before you’re ready to cook them. When you’re ready thread them onto skewers (soaked in cold water for an hour if they are wooden) and grill for a few minutes each side until tender and slightly charred.

Mix the lettuce, spring onions, mango, herbs and cucumber together in a bowl and dress them with another third of the dressing. Arrange on a plate then scatter the octopus on top and drizzle the remaining third of the dressing over the top.

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11 comments » | Barbecue, Dressings, Fish, Gluten-free, Healthy, Main Dishes, Salads, Thai, Vegetables

Mexican Wave

June 14th, 2010 — 10:39pm

Ever since I spent a sunny afternoon in Elephant, jamming dribbly tacos into my tequila hole with no concern for public image, staining my clothes or indeed the basic physical function known as breathing, I’ve had Mexican on my mind. Until that day, I just didn’t find a whole heap to get excited about. Let’s face it, most Mexican restaurants in this country are simply depressing; as if the prospect of ’10 ways with grey, sludgy mystery mince and molten cheese’ wasn’t bad enough, you have to face it in a place called something like ‘El Paso’, perched between two MDF cacti.

There are exceptions (Wahaca, Green and Red), but they are thin on the ground and for me, of course, the most pleasure comes from cooking at home. I’ve recently found myself with a copy of Thomasina Miers’ Mexican Food Made Simple and I want to tell you how much I’m loving it, while also trying my darnedest to stray away from clichéd adjectives like ‘fresh’ and ‘colourful’ but I just can’t because, well, it is those things and sod it, while I’m here I might as well just throw ‘vibrant’ into the mix as well.

Sorry. Anyway, the point is I just can’t stop cooking from it. My flat smells permanently of smoked jalapeños and blistered tomatoes. What was I thinking all this time, making salsa without blackening my toms, chillies and garlic in a dry pan first? Idiot. I couldn’t resist squeezing in some Peckham flavour with a bit of habanero action although TM isn’t shy of them herself. Why the fajita was I always charring my habaneros in the oven when I could have just been scorching them in a hot pan for 10 minutes the whole time? Again – idiot.

Do remember to de-seed your tomatoes…

And then there’s the chipotles en adobo. Wrinkled smoked jalapenos, softened and cooked up with herb, spice, sweet and sour, into a smouldering auburn brew which you want to suck up by the tablespoon-full but seriously, don’t – if it goes the wrong way you’re in for a nasty ten minutes. I’ve added it to sandwiches, salsas, mayo and I’ve plans to smother it all over a hunk of pork, slow-cook it, pull it apart into sexy shreds and then stuff it inside rolls and serve it up at my Big Lunch. I know this is going to be good so I’ll practice it several times in the hope that when the day arrives, there will be a chance I’m able to actually give it away to other people.

Maybe I’m slow on the uptake here, but it seems Mexican is only just really taking off in the UK. How many times have you heard a hungry American moan about the lack of anything ‘proper’? For years we’ve faced the grizzly options of ‘Tex-Mex’ or one of those sad little kits from the supermarket: dusty spice meets sweaty, clotted salsa – a congealed slimy lump from a foil-lined envelope. I don’t know, perhaps you’ve all been perfecting your magnificent mole since 1980; your guacamole may be the stuff of legend and whisper; your carnitas once killed a man with pure pleasure. For me though, this is the very beginning of my Mexican wave.

Roast Habanero Salsa (adapted from Mexican Food Made Simple by Thomasina Miers)

6 ripe tomatoes
1 scotch bonnet/habanero chilli
1 red onion, finely chopped
3 cloves garlic, unpeeled
1 handful coriander, roughly chopped
Juice of 1 lime
Salt and pepper

In a dry pan, cook the tomatoes, chilli and garlic until blackened and blistered. The tomatoes will take longer than the chilli and garlic cloves. De-seed the chilli and then smash it with the garlic in a pestle and mortar. De-seed the tomatoes and do the same. Finally, sitr in all the other ingredients. If you think it needs a pinch of sugar, add it. Thomasina points out that you can make a salsa like this one in a blender but you lose the rough texture, which personally, I prefer.

To make tostadas, cut circles from tortillas and toast, then fill with meat or fish, plus salsa, avocado, lettuce and sour cream. Chipotle mayo makes a greta combo with smoked mackerel.

Chipotles en Adobo (from the very same)

200g chipotle chillies
1 large white onion, roughly chopped
1 head of garlic, peeled and roughly chopped
3 tablespoons fresh oregano or a few pinches of dried
1/2 tablespoons thyme leaves
2 fresh bay leaves
1 teaspoon cumin seeds, crushed
4 tablespoons olive oil
350ml good quality white wine vinegar
50ml good quality balsamic
3 tablespoons tomato puree
7 tablespoons palm or demerara sugar
2 tablespoons sea salt

Wash the chipotles in cold water and drain. Snip of the very tips at the stalk end so that the water can penetrate them more easily. Cover them with water and simmer for 30-40 minutes until soft. Drain and rinse off any excess seeds. (I saved the cooking water here and used it in the next step). Put the onion, garlic, herbs, 200ml of water and the cumin into a blender and bled to a paste.

Heat the oil in a heavy based pan until smoking. Fry the chilli paste for a few minutes stirring all the time. Add the tomato puree, vinegars, sugar, salt and 100ml water and cook for about 5 mins then add the rest of the chillies and cook for a further 15. Test for seasoning (salt and sugar), cool and then pour into sterilised jars.

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29 comments » | Healthy, Main Dishes, Mexican Food, Salsa, Sauces, Condiments and Spreads, The Big Lunch

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