Tag Archives: healthy food

Mediterranean veg with seedy mamaliga (polenta)

2 Oct

When I get a visitor with food needs I haven’t met before, it’s a challenge I love. This week’s visitor eats meat, but has allergies to dairy and gluten. No dairy, no problem, but no gluten (wheat, oats, rye, barley) is a restriction I haven’t catered for yet.

Mamaliga, polenta, aubergine, red pepper, garlic, seeds

Colourful and flavoursome

Last night I made this and served it with late-summer Romanian yellow beans (and I had feta cheese crumbled on top).  There are endless variations you can try, including a bit of chicken or tuna grilled or pan-fried, any green veg such as Savoy cabbage, broccoli or chard; you can try different herbs with the polenta, different cheeses, either crumbled or melted on top… The choice is yours. But here’s what I concocted last night. [This long list of ingredients and instructions might look as if this post doesn’t qualify as “easy”, but I’d say it does – the recipe is flexible and forgiving, so unless you leave the polenta cooking while you have a bath, or don’t cook the Med Veg for long enough, it’s hard to go wrong. It’s not fiddly or over-precise, so it’s a good one for less experienced cooks.]

Seeded mamaliga

Mamaliga is the Romanian word for polenta, and is a staple food here. I find it – as normally served – like wallpaper paste, tasteless and gluey. but with a little extra something, then sliced and grilled, it becomes something altogether different.

Ingredients

300g maize meal or instant polenta

Boiling water

Big handful of fresh parsley (or 2 tablespoons of dried), chopped finely

Handful of sunflower seeds and sesame seeds

Toast the seeds till pale brown and set aside

Boil a kettleful of water and pour half into a large pan on full heat – when boiling, add the dry polenta/maize meal and stir vigorously (use a whisk to get rid of the lumps) for 15 mins or so (follow cooking instructions on packet), topping up with water as polenta thickens. Add the toasted seeds and the parsley, and a salt to taste – check seasoning several times. You want the polenta thick, but still pourable. When it gets to that point, pour it into a shallow dish and let it cool while you cook the veg.

Meanwhile…

Mediterranean veg

I call this Arthritis Relish because it consists of all the veg that do no good for arthritic hands – but they’re all so delicious I put up with a couple of days of discomfort.

Ingredients

1 aubergine (eggplant) –  cubed into 1” pieces, skin on.

2 red peppers (bell peppers) – chopped into bite-sized pieces

1 medium onion

2 or 3 fat cloves of garlic, chopped or crushed

2 large tomatoes, chopped

1 chilli pepper, chopped – with out without seeds, depending on how hot you want it

Herbs of choice – basil, thyme, marjoram or a Provencal mix

A teaspoon of a spice mix like Baharat or Ras al Hanout

Salt & pepper

How to do it

Put all the ingredients in a big pot with plenty of oil (extra virgin olive, for preference) and frazzle slowly for at least 45 mins, so the aubergine has softened thoroughly and tastes sweet and rich. Check flavours and adjust seasoning if needed.

When cooked down to a jammy chunkiness, take off the heat and keep the lid on the pan.

By now the polenta wshould have cooled and set so that you can slice it; cut a slice for each person and put them under the grill or in the microwave for a few minutes to heat through. (If you’re all cheese-eaters, a bit of grated cheese of choice goes well on top of the polenta slices.)

On each plate: a slice of polenta, a scoop of Mediterranean veg, something green and leafy, and perhaps some crumbled feta cheese or grated Pecorino, and a good twist of black pepper.

NB There should be polenta left over (it’s very filling) – a grilled slice works very well as breakfast, topped with scrambled, poached or fried eggs, mushrooms or grilled tomatoes. And/or bacon, if you’re so inclined.

 

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Let’s demand Jaggery!

27 Sep

I read a recipe for Goodi Huggi from Namita’s Kitchen today which included jaggery. Never heard of it, so hit Google, and this is what I found on the  Sugarindia site:

A solid block of natural, simply produced jaggery (sugar)

A block of Indian jaggery

Jaggery or “Gur” or whole sugar is a pure, wholesome, traditional, unrefined, whole sugar. It contains the natural goodness of minerals and vitamins inherently present in sugarcane juice & this crowns it as one of the most wholesome and healthy sugars in the world. It Mexico & South America, it is also known as panela.

Jaggery, being a wholesome sugar, without doubt is rich in the vitally important mineral salts: 2.8 grams per 100 grams, that is to say 28 grams per kilogram, while only 300 milligrams per kilogram is found in refined sugar. Magnesium strengthens the nervous system & potassium is vital to conserve the acid balance in the cells and combats acids and acetone. Jaggery is very rich in iron, which, a composite of hemoglobin prevents anemia.

So why are we being sold fancy sugars and sugar substitutes instead of this simple, natural, healthy and cheap-to-produce stuff? Because there’s no profit in it? Because… why on earth not?

Refining – even filtering out the ‘unwanted’ bits – can remove the very substances that keep the balance of health in foodstuffs. I’m not saying that diabetics could chuck their regimes and munch jaggery to their pancreas’s content, but we should look very hard at the refining and processing of basic foodstuffs. All right, all foodstuffs.

Who’s with me? And where can I get hold of jaggery? (in the UK, Romania, Hungary, Germany or Belgium)?

Weed salad

27 Jul
All picked less than 10ft from the back door - weeds and home grown lettuce

Goose-foot orache, comfrey, red and white clover, vetch, woodruff, ox-eye daisy flowers, basil, thyme, chives, feta and salami; with a lemon and olive oil dressing

It’s been a bad summer for growing things here – two weeks of wind and rain when the seeds were just planted, then unrelenting sun ever since. Result – lots of seeds never germinating, and anything that did start growing has not thrived. Except, that is, for the weeds. Hurrah for weeds! Many of them are good to eat, most are packed with nutritional goodness, and some are both. One of my favourites is goose-foot, which is a form of orache which grows with abandon on turned earth – building sites, dug over gardens, and so on. Another is Good King Henry, which is a relative, and grows happily in meadows and fields. A third is comfrey, which I thought was good for healing wounds and feeding other plants until I picked one of the pretty purply-pinky-mauvy-creamy flowers and ate it, just to see. Delicious, sweet with nectar, and so pretty. More than just a decoration on top of the salad – a distinct honey flavour.

I picked about fifteen fresh new tips of goose-foot, and two leaves from each little lettuce plant (cut and come again type); I cut a few chives and basil leaves, and added one spring onion (from neighbour’s garden) and an inch or so of cucumber. A slice of feta and a few slices of salami, a dressing of olive oil and freshly-squeezed lime juice, with cracked black pepper.

Delicious, very cheap, as easy as it gets, and capital H, capital EALTHY.

Arabella FullofLife photo of self-seeded garden orache or goosefoot

Goose-foot or orache, self-seeded and growing abundantly in lime-rich soil.