Cooking for dummies

At a certain lunchtime spot I have frequented a few times due to freelance work I undertake, I have on occasion tried the lunch in the staff canteen (cafeteria). Each time, I have looked at the yummy offerings, filled a plate at the lunch bar then eagerly got back to my desk to chow down to then be extremely disappointed. The salad bar wasn’t cheap either and each time I paid for an overly salted, terrible meal – I swore to never go again! This has gone on for a while, so it was boycotted altogether and the predictable Prêt or Eat sandwich was then consumed in greater quantities.

I am not sure when the ball dropped but someone must’ve complained to the canteen manager (not me!) and the food has had a major overhaul since – people around me started saying mmm...and yum and the salad bar became popular again. There are now wonderful salads made with mushrooms and tofu, spinach and feta cheese salads with lentil, cold meat offerings, pasta salads, thai noodle salads and lots of freshly cut veggies that you can load onto your plate. It is almost unrecognisable as the same place that I had salt overdoses from. So, what was the secret to the food quality overhaul?

Simple cooking lessons!! A few simple cooking lessons were given to the staff. How to toast croutons with day old bread, how to make light, fresh simple salads that are filling and healthy (rice and lentils are cheap) how to taste what you make – so it is not like licking a salt shaker anymore but it is yummy and delicious.

SO for those of you who say you can’t cook – here’s proof that it can all be turned around with a few short simple lessons by an expert, or just pick up a Cooking for Dummies book, ask your mum (if she is a good cook)  or just try(!) recipes that aren’t hard to follow, or even watch a YouTube video on how to make a stir-fry - it isn't that hard.

Good luck to the cooking challenged!

x

Chana daal with cucumber raita

From Leith's wonderful archives

For the cucumber raita:

• 225g cucumber
• 1/4 tsp salt
• 1/2 pint of Greek yoghurt
• 2 tbsp chopped mint
• 1/4 tsp black pepper

Wash the cucumber and pat dry, grate the unpeeled cucumber and sprinkle with the salt. Drain the grated cucumber in a strainter or piece of muslin, getting out as much water as possible. In a bowl mix the yoghurt, mint and pepper. Prior to serving add the drained cucumber and mix. Deliciously served on top of the Chana dhal to bring some cool to the spicy dish.

For the Chana Dhal:

• 225g Chana dhal (lentils)
  
• 5 cups cold water
• 1 medium onion, finely choppped
• 3 green chillies, chopped
• 1tsp peeled and grated ginger
• 2 tbsps of oil
• 1/2 tsp each of: coriander, cumin, tumeric 
• 1tsp masala
  
• 1tsp tomato puree
• salt

Wash the lentils in several changes of water, soak for 2hrs in 3 cups of water. Drain and put remaining lentils and water in a saucepan with the chillies, ginger and half the onion. Bring to the boil and cover and simmer for 50 minutes. Sirt from time to time and if the water has evaporated add 1/2 cup of boiling water. The lentils hould be soft but not mushy when pressed between your thumb and forefinger.

In a small pot heat oil and fry the raminign onion until brown, add the rest of the spices add salt and ppeer to taste and mix. Pour this spicy mixture into the mixture and bring back to the boil then simmer for 5 minutes.

Serve as above- it is divine!

No, but yeah but, bloating, but what??

The Flour Advisory Bureau put out this info in 2005 and I think it is quite interesting. I have bulleted the most important parts and since I like to self diagnose myself I think a few others may relate to the information. So the copious amounts of fruit I eat can be the cause of my bloating and it seems my love of spicy foods doesn’t help either.

• 20% of the population in the UK claim to suffer from bloating. Bloating is unsightly and uncomfortable and can cause considerable concern for consumers, especially women.


• Many believe that bloating is caused by irritable bowel syndrome (IBS) and frequently claim they have a wheat intolerance. The problem is made worse by well meaning advice from unqualified celebrities promoting bizarre detox diets, and so called health gurus who advise long-term elimination diets.


• IBS symptoms can vary but typically include bloating, spasm, lower abdominal pain, diarrhoea and/or constipation. Bloating does not automatically mean you have IBS. In fact it is more likely to be caused by lifestyle and dietary factors. The survey demonstrated that rather than wheat, the main causes of bloating were monthly female hormone fluctuations (32%), over-eating / irregular meal patterns (28%) and stress related indigestion (27%).


• Even when specific foods were blamed, wheat did not feature as a culprit.


• The most common foods to trigger bloating included the consumption of too much fruit, spicy foods and fizzy drinks - all of which can cause abdominal gas and bloating. Additional causes of bloating included constipation, which can be caused by a lack of dietary fibre and low fluid intake. This type of bloating can be easily helped by drinking at least 8-10 cups of water a day and eating more fibre rich foods such as wholemeal bread and high fibre breakfast cereals.
  
  Very interesting indeed! The Heart & Stroke Foundation of Canada gives these 10 tips to increasing your fibre intake -which should reduce your bloating, so you won't look like a character from Little Britain.

1. Choose a fibre rich cereal. Choose a cereal that has at least 4 grams of fibre per serving.


2. Add a high fibre cereal to your regular cereal. Choose a cereal that has at least 10 grams of fibre per serving and sprinkle it on your regular cereal.


3. Eat more fruit. Limit juice and try to eat the whole fruit. Have fruit for a snack or dessert. Don’t forget to eat the skin on fruits like apples and pears. That is where most of the fibre is.


4. Add one more vegetable to your diet today. Vegetables are low in calories and high in fibre and nutrition.


5. Add beans and lentils. Add beans or lentils to your tossed salad, spaghetti sauce, or soups.


6. Choose whole grain and whole wheat breads and pasta. Look for terms like “100% whole grain”, or 100% whole wheat”.


7. Add ¼ cup of wheat bran, oat bran or ground flax to your baking.


8. Use hummus or other bean dips for spreads on sandwiches instead of mustard and mayonnaise.


9. Add dried fruit, nuts or seeds to cereal, salads or yogurt.


10. Substitute half the white flour for whole wheat flour in your favorite recipes.

To Clairify - Curry

This posting is for Momma Dolce.

Curry is a misunderstood food. The original word, kari means sauce and refers to a sauce that was poured over rice, lentils or any other food to give it a flavour. However, it was only a relish rather than the bulk of the dish. Also it was not hot and spicy. Chilis are now an integral part of the dish but did not appear in India until the 1500s when they were introduced by the Yanks.

During the era of the East India Company, the Europeans devised a forumla for the spice mixtures, and in 1889 at the Universal Paris Exhibition the composition of curry powder was fixed at

• 34g tamarind


• 44g onion


• 20g coriander


• 5g chili pepper


• 3g tumeric


• 2g cumin


• 3g fenugreek


• 2g pepper


• 2g mustard

However in India and in any home that makes curry the ingredients vary wildly (I omit the cumin as I don't like it much). Many people in India vary according to their regional customs, caste and spices available - just like the Italians do with their pastas and sauces. That is what makes curry great, it comes in so many different variations depending on the chef. I especially like the coconut versions.

I think a trip to the Amin household is in order!