Regular column on eating well
As we move into the summer months, it’s a great time to reflect on the way we eat. We no longer need so many warming foods & can start looking towards lighter foods such as fresh fruits, salads & juices.
In my cooking classes I encourage students to buy organic produce where possible. Buying organic fruit & vegetables is made easier by shopping locally in businesses that give you information about the grower and region.
When changing to organic produce you will notice the difference in quality, flavour and texture. An example is an organic fennel bulb which is smaller in size with a stronger anise flavour and crisp dense texture. When eating organic food regularly your taste buds become more sensitive and food really tastes better than ever. It does cost more to purchase organics and one of the keys to making it affordable is to combine an expensive product with a less expensive one. Example: Using zucchini or celeriac with organic chickpeas to make a soup. The chickpeas will double the volume of the soup as well as giving it a light and creamy texture.
Thankfully today we live in a culturally diverse society which has brought in many different styles of cooking. We see this by visiting our local shops which are full of interesting products that can add variation to our food preparation. It’s helpful to have a good basis to start off your food preparation; a veggie stock can add the necessary balance to create many dishes. A fresh veggie stock is cheap, quickly prepared, tastes great & uses up all those veggie off-cuts that can be stored in a paper bag in the fridge. The choice of veggies is important; carrot, pumpkin, leek, onion, celery, fennel bulb and tomato are best because they don’t break down too quickly and will make a clear and tasty broth. No need to peel your veggies and leave them in large pieces. Always start with cold water so that the flavour is drawn out slowly from the veggies and don’t place a lid on as this can make the stock cloudy. Veggie stocks are great for risottos, stews, braises, soups and dips as they add freshness and a depth of flavour.
VEGETABLE STOCK
(Makes 2 litres)
700g veggie offcuts: 50g whole tomato, 60g pumpkin skin or offcuts, 120g carrot offcuts, 70g brown onion (skin on), 200g celery tops or offcuts, 100g fennel bulb tops & 100g leek tops. (wash the leek to remove sand and grit)
*Any of these veggies are interchangeable for quantities or use what is available in season.
Place in medium saucepan, cover with 3 litres of cold water & simmer for 40 minutes. Strain, reserving the liquid and discard the vegetables.
Store in the fridge for a maximum of 3 days or it can be frozen.
BEETROOT DIP
(Makes 2 cups)
300g grated organic beetroot 50 ml organic yoghurt, 150 ml fresh orange juice, 400 ml veggie stock, pinch of sea salt and white pepper
Trim the top of the beetroot, wash but don’t peel. Place the grated beetroot, orange juice and veggie stock into a pot and simmer for 35 minutes. Puree the beetroot mix for 2 minutes then add the yoghurt, salt, pepper and continue to puree until smooth.
Store in the fridge for a maximum of 2 days.
If you love beetroot this is an easy recipe that’s great for summer.
Try adding beetroot dip to your burgers, as a sandwich filling, alongside salads or just straight up on flatbreads, it’s rich and delicious!
Enjoy your meals and cook with passion as you can really taste the difference!!
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