Tag: baby corn

Superfood salad

Right then. Celebrations  are over and spring is on the way. 

I have a new job and a new bounce to my step. Everything is looking bright and cheerful and I am filled with optimism. Not only about having a real job but I am optimistic about starting a diet. Well, when I say starting… I seem to remember saying I was starting one some months ago but the horribly cold weather and gloom got in the way.

The brighter days and increasing warmth make me feel lively and less in need of solid, warming foods. Lovely though that Toffee Apple Crumble was, it seems my tastebuds are shouting out for brighter, fresher things too.

One of the things the Bear and I like to eat when we start to feel like this is Superfood Salad.  Lovely chopped salad with fresh, raw vegetables and quinoa with a lovely savoury, light dressing.

It makes a delicious meal by itself, or perhaps served  as a side salad alongside salmon or chicken. 

The basis for the salad is quinoa (and if the spelling confuses you, it is pronounced “keenwa” ) It was important to the Incans of South America (who called it the Mother of all Grains”) but nowadays, according to Wikipedia,

” In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthy choice for vegetarians and vegans. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source.[4] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological Life Support System for long-duration manned spaceflights.[4]“

I don’t suppose you can say fairer than that, can you? And if you add a good selection of fresh, crisp and crunchy vegetables, well, you have Superfood salad.

So, first of all, get your quinoa.  About a half a cup full would make enough, when cooked, to make a decent sized salad for maybe four people. Or, if you are us, it makes enough for supper with two portions left to take to work for lunch the next day.

Give it a rinse and then put it in a pan to boil. It will take maybe ten minutes.

You will know when it is ready, because it goes from looking like little grains into grains with little sprouts appearing

See what I mean?

I often put a sprinkle of stock powder into the water to give the quinoa a bit of a hint of taste… you could try that.

Next, start on the vegetables.

The Bear won’t eat anything “stringy” (he thinks celery will strangle him) so I peel the outside with the potato peeler to get the worst of the strings off.

Once the celery has been transformed from a Bear-strangling-vegetable into a crisp and juicy stick of fresh greenness, I chop it into cubes.

And do the same with baby courgettes

And after scooping out the wet, seedy middle of a cucumber, I chop that into bits, too.

Get carrots, baby corn, spring onions, red pepper and baby plum tomatoes and do exactly the same to them.

A ripe avocado makes a good addition as well.

Now it really is a case of just putting it together – I put a handful or so of sunflower and pumpkin seeds in a bowl, then having rinsed in cold water and drained the cooked quinoa

I add that to the bowl and stir it round

Then add the chopped vegetables, stirring them into the quinoa and seeds

A good handful of chopped nuts  gives the salad an extra crunchy dimension

I make a light dressing with some walnut oil, some balsamic vinegar and some lemon juice and pour that over the salad.

And that’s it!

Look at it, isn’t it pretty? Fresh and crispy and delicious?

By itself it is gorgeous but I want to add a little extra to make it the perfect spring meal….

I have a lovely crisp pear and some organic feta cheese that, if I cut up, will go perfectly.

All that needs is the juice of half a lemon pouring over it to stop the pear turning brown and you have a sharp, sweet and salty extra to add to the salad.

So…. all you have to do is get some quinoa, a selection of vegetables that you like and with the aid of a sharp knife you can make yourself a really tasty salad that will not only brighten up your day by the sheer colourful crunchiness of it but it will also do you the world of good.

Spring is here – let’s eat something light and bright and good for us!

Bonfire Night

Yesterday was  Guy Fawkes, or Bonfire Night and, for us in the UK, we gather round bonfires, watching fireworks and eating sausages, commemorating the failed attempt to blow up the Houses of Parliament and the resulting punishment given to Guy himself. It’s also a special day for us as it is our wedding anniversary. And yes, we’ve heard all the jokes about there being fireworks on our wedding night 😉

From our dining table we can look down onto the city below us and see all the fireworks – a fantastic sight and, as a plus point,  it also saves us standing around outside. We don’t like to ignore tradition completely though, so we thought that we would at least have the sausages as part of our anniversary meal. Sausages and our favourite sparkling wine – the one we had at our wedding. Because it was cold we thought that red wine would be better than champagne – more warming, even though it was chilled. I’m sure you know what I mean. We’d wanted sparkling drinks to go with the fireworks going on outside and  chose Hardy’s Crest Sparkling Shiraz

I had to do more, though, than cook sausages and serve some wine and I decided that one of my favourite wintery standby recipes would be perfect – roasted, spiced winter vegetables. I have a recipe that I must have copied down from somewhere – it is written in a very old diary from 1977… not that I first did it then, just that I used the diary…it was already old when I found it….Old and empty, which is why I decided to use it for scribbling down recipes.

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Goodness knows when I wrote that, though, but it must have been at least 17 years ago.

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I have no idea where I got it from, so I can’t give due credit. Anyway, it has evolved, almost beyond recognition since then and I think the tweaks I made have improved it. Well, it has improved it to MY taste, anyway. Still, in order to make it  I needed vegetables, so set off to the greengrocer to see what I could get.

It’s great to be able to go to a traditional greengrocer

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All the fruit and vegetables are piled up so you can see what you are buying and choose just what you want

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I came back with lovely, knobbly Anya potatoes, sweet baby Chantenay carrots, sweet onions, broccoli, baby tomatoes, a sweet potato, a couple of parsnips, some baby corn, some garlic and some ginger. I also bought a packet of Merchant Gourmet roasted chestnuts, which must be one of the best things ever – the time that saves in roasting and peeling, well, I wouldn’t be so keen on chestnuts if I had to do it all myself… and as for the sausages? I chose Toulouse sausages – they are  small French sausages made of coarsely diced pork and bacon flavored with wine, garlic and unlike other sausages tend to have more meat and less of the normal breadcrumb filler.

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The aim is to have the perfect mix of roasted vegetables. I love the soft sweetness of the sweet potato, with a bursting little tomato, a tasty, slightly charred bite of broccoli with the gorgeous chestnut…. lovely little garlicy roasted potatoes and mushrooms…. it really is delicious. It can easily stand alone as a vegetarian meal but with the addition of sausages…..oh it is just perfect!

And best of all it is simple! Start by putting the oven on high – about 230 degrees (210 if it is a fan oven) so that when the vegetables are ready they go into a hot oven and get just a hint of charring. It really deepens the flavour.

Then, prepare your vegetables. Start with the root vegetables –  peel and roughly cube the sweet potato. Chop the Anya potatoes (or any other potato) into roughly the same size pieces. Same for the parsnip. The onion needs to be cut into manageable pieces.  Obviously they are going to take longer than the other vegetables.

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Scatter them into a large roasting tin and drizzle oil over them to give them a good, but light and even coating

Then prepare your spice mix. You need ground coriander, ground cinnamon and some cardomom pods.

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Crush the cardamom pods and take out the seeds inside (I hate it when you leave the pods in and then you chew on the inedible outer casing…it’s a sort of medicinal taste. Not good when you are aiming for a comforting supper) Give them a grinding in the  mortar with your pestle

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The cases split open and inside are the aromatic black seeds.

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You need to separate them from the husks.. either through your fingers

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Or in a large draining spoon so the seeds fall down.

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Then crush the seeds to a powder. You’ll need a teaspoon or so

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Scatter the spices and ground seeds lightly over the vegetables (maybe a large teaspoon of each) and add some grated ginger and chopped garlic. Sprinkle some salt over the top and drizzle with some more oil.

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Into the hot oven for ten minutes or so till you can see it starting to brown….

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Turn the oven down to about 175  degrees (less if it is a fan oven) and before you cover with foil, scatter in the softer vegetables, the baby tomatoes, broccoli florets, quartered mushrooms, the baby corn,  and the packet of chestnuts.

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That will take another hour or so. Just check how things go as it steams in its own juices under its tin foil cover.

Now, I suppose, you had better set the table

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Once I did that, we really entered into the spirit of Bonfire Night… Fireworks? Hah! We had a sparkler each. No expense spared for our anniversary dinner……..

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Back to the cooking. Is everything softening well?

Take the foil off and stir things round….. dot the top with small nuggets of butter and then let it cook, uncovered for the last half hour or so.

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That is, I can assure you, the most lovely aromatic mix of roast vegetables you’ll have had in a long time.

The only other thing to do is cook the sausages

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Make sure they are beautifully browned

Pour some wine… the bubbles are just so right for Bonfire Night. A glass or two of lovely rich sparkling shiraz is just the thing for sausages and veg…. and just the thing to celebrate with!

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And… serve!

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 The roasted vegetables are beautifully soft with just the right hint of charring. The spices are perfect and smell is just gorgeous. Look at how beautiful it all looks.

But Bonfire Night isn’t Bonfire Night without some fireworks… and we needed to celebrate…..

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And the result?

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Clean plates. Always a marker of how successful a meal has been.

And I did, in the end, manage to get a photograph of  the fireworks going off below us

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So… a simple meal of roasted vegetables and sausages – perfect for Bonfire Night and even more perfect to celebrate an anniversary…

Cheers everyone!