Wednesday, March 08, 2006
Superfoods
Forget the latest diet fads: 'superfoods' are the way forward for improved health and vitality, and they're becoming star ingredients at some of the world's collest restaurants.
Take red quinoa. This South American grain is low-GI and high in protein. It's on the menu at Silks (222 Sansome Street, San Francisco, US tel +1 415 276 9888) at the Mandarin Oriental, where the roasted poussin au cocotte is served in a red quinoa broth.
A fixture on Australian menus, barramundi - a white fish rich in omega-3 fatty acids - is now being farmed in Europe as an alternative to cod. Typically roasted and served with lime and chilli butter, try it at Nicole Kidmans' Sydney hangout, Rockpool (107 George Street tel +61 2 9252 1888). Locals also swear by the no-nonsense fillet at the Balkan Seafood Restaurant (215 Oxford Street. Tel +61 2 9331 7670), a pre- and post-clubbing hangout with a Croatian twist.
Coconut oil, whose structure breaks down less than other oils when heated, is considered a healthy superfood. Berardo's (Hastings Street, Noosa, Australia. Tel +61 7 5447 5666) uses it in a curry dressing dripped over a thinly sliced scallop ceviche and spanner crab salad.
Take red quinoa. This South American grain is low-GI and high in protein. It's on the menu at Silks (222 Sansome Street, San Francisco, US tel +1 415 276 9888) at the Mandarin Oriental, where the roasted poussin au cocotte is served in a red quinoa broth.
A fixture on Australian menus, barramundi - a white fish rich in omega-3 fatty acids - is now being farmed in Europe as an alternative to cod. Typically roasted and served with lime and chilli butter, try it at Nicole Kidmans' Sydney hangout, Rockpool (107 George Street tel +61 2 9252 1888). Locals also swear by the no-nonsense fillet at the Balkan Seafood Restaurant (215 Oxford Street. Tel +61 2 9331 7670), a pre- and post-clubbing hangout with a Croatian twist.
Coconut oil, whose structure breaks down less than other oils when heated, is considered a healthy superfood. Berardo's (Hastings Street, Noosa, Australia. Tel +61 7 5447 5666) uses it in a curry dressing dripped over a thinly sliced scallop ceviche and spanner crab salad.
Sunday, February 19, 2006
Cress to impress
Watercress is no ordinary leaf. It's perky, peppery and packed with antioxidants.
Watercress isn't just a garnish anymore. Its small, flavourful leaves are tasty in their own right-and provide loads of nutrients, including eyesight-preserving vitamin A and nearly 100 percent of the recommended daily amount of vitamin K, important for bone health and blood clotting. It also delivers a hefty dose of phytochemicals called isothiocyanates and, according to a recent study in Singapore, may help protect against breast cancer. Bonus: It's unbelievably low in calories-just four per cup! Use the green as a fluffy bed for meats or a highlight in sandwiches, soups or salads.
Buying Tips: Look for deeply hued leaves that carry a slightly peppery aroma and stand stff, not wilted. Place bunces in a container of water covering the stems (like roses in a vase). Loosely top with a plastic bag and store in the refrigerator for up to five days. Before using, soak in cold water to crisp the leaves, then spin dry. To trim, remove the toughtest stems.
The Stats
Serving size: 1 cup chopped
Calories: 4
Protein: 1 g
Carbohydrate: 0 g
Potassium: 112 mg
Calcium: 41 mg
Vitamin A: 1,598 IU (959 mcg beta-carotene)
Vitamin C: 15 mg
Vitamin K: 85 mcg
Personally, I prefer having my watercress dressed in balsamic vinegar when my main entree is fish. Otherwise, try this Irish Watercress Soup.
Happy healthy eating!
Alan Aldana
Watercress isn't just a garnish anymore. Its small, flavourful leaves are tasty in their own right-and provide loads of nutrients, including eyesight-preserving vitamin A and nearly 100 percent of the recommended daily amount of vitamin K, important for bone health and blood clotting. It also delivers a hefty dose of phytochemicals called isothiocyanates and, according to a recent study in Singapore, may help protect against breast cancer. Bonus: It's unbelievably low in calories-just four per cup! Use the green as a fluffy bed for meats or a highlight in sandwiches, soups or salads.
Buying Tips: Look for deeply hued leaves that carry a slightly peppery aroma and stand stff, not wilted. Place bunces in a container of water covering the stems (like roses in a vase). Loosely top with a plastic bag and store in the refrigerator for up to five days. Before using, soak in cold water to crisp the leaves, then spin dry. To trim, remove the toughtest stems.
The Stats
Serving size: 1 cup chopped
Calories: 4
Protein: 1 g
Carbohydrate: 0 g
Potassium: 112 mg
Calcium: 41 mg
Vitamin A: 1,598 IU (959 mcg beta-carotene)
Vitamin C: 15 mg
Vitamin K: 85 mcg
Personally, I prefer having my watercress dressed in balsamic vinegar when my main entree is fish. Otherwise, try this Irish Watercress Soup.
Happy healthy eating!
Alan Aldana
Wednesday, February 08, 2006
Salmon Salad
This recipe takes 20 minutes to prepare and for two persons
Ingredients:
4 pieces of Scottish Salmon Fillet (depending on the size and appetite)
Fish Sauce or Kikkoman Soy Sauce
Freshly Squeezed juice of half a lemon
A bag of rocket and watercress salad (or your choice of salad)
A Handful of Walnut pieces
2 mandarin oranges peeled and segmented or grapes
Rocquefort Cheese crumbled 50 g
Virgin olive oil
Preparation:
Wash and dry with a paper towel the salmon fillets then marinate with fish sauce or Kikkoman Soy Sauce and juice of half a lemon for 5 minutes. Cook under a pre-heated grill for about 12 minutes (6 minutes on each side).
Whilst the salmon is under the grill, make the bed of salad in two separate plates then garnish with walnut pieces freshly peeled, mandarin segments or grapes, and Rocquefort cheese.
When the salmon fillets are ready, arrange in the bed of salad, dress with lemon juice and olive oil and serve.
This was our dinner last night and we thoroughly enjoyed it. It was delicious and presents beautifully on the plate. Most of all, it's nutritious and very healthy.
Try this recipe at home
Happy eating,
Alan Aldana
Ingredients:
4 pieces of Scottish Salmon Fillet (depending on the size and appetite)
Fish Sauce or Kikkoman Soy Sauce
Freshly Squeezed juice of half a lemon
A bag of rocket and watercress salad (or your choice of salad)
A Handful of Walnut pieces
2 mandarin oranges peeled and segmented or grapes
Rocquefort Cheese crumbled 50 g
Virgin olive oil
Preparation:
Wash and dry with a paper towel the salmon fillets then marinate with fish sauce or Kikkoman Soy Sauce and juice of half a lemon for 5 minutes. Cook under a pre-heated grill for about 12 minutes (6 minutes on each side).
Whilst the salmon is under the grill, make the bed of salad in two separate plates then garnish with walnut pieces freshly peeled, mandarin segments or grapes, and Rocquefort cheese.
When the salmon fillets are ready, arrange in the bed of salad, dress with lemon juice and olive oil and serve.
This was our dinner last night and we thoroughly enjoyed it. It was delicious and presents beautifully on the plate. Most of all, it's nutritious and very healthy.
Try this recipe at home
Happy eating,
Alan Aldana
Sunday, January 29, 2006
My Recipe!
I am quite excited by this blog as cooking is one of my many hobbies. I am quite spontaneous in my approach to cooking - thanks to hunger, it makes me creative! Normally, when I could not be bothered grocery shopping and when it's cold outside, I tend to scour the food cabinet for ingredients and put together something from my imagination.
The basic ingredients and condiments I have all the time are the following: (Please note that I am allergic to Gluten therefore all of my ingredients are Gluten-Free)
John West Tuny Chunks (in Sunflower Oil my preferred choice), Olive Oil, Vegetable Oil, Salt, Pepper, Knorr Chicken Bouillon, Garlic Powder, Brown Sugar, White Sugar, Coffee Beans, Nestle Coffee Mate, PG Tips Tea, Green Tea, Organic Herbal Tea, Gluten-Free Oats, Corn Flakes, Dates, Figs, Rice, Salute Gluten Free Pasta (as I am allergic to Gluten), Tamari Soya Sauce, Red Wine Vinegar, Fish Sauce, Anchovy Fillets, Capers, Herbs, Balsamic Vinegar, Bajan Chilli Sauce (yummy!), Dill Sauce, Mixed Pickled Vegetable, Tomato Puree, Colman's Mustard, Alpro Soya Milk, Eggs, Heinz Original Sandwich Spread, Hellmann's Real Mayonnaise, Semi-Skimmed Milk, Gluten-Free Nairn's Scottish Oat Cakes, Divine Dark Chocolate, Peanut Butter, Assorted Nuts and Sweeties and normally a selection of cheeses.
I also have a selection of Red & White Wine, Gordon's Gin and Bombay Sapphire, Pimms and an ecclectic selection of Spirits and Liquer.
The list above is the mainstay.
I'd better get cooking then.
I bought some Sainsbury's Taste the Difference Vivaldi white potatoes (1.5kg bag) the day before yesterday and used approximately a kilo for this recipe. It does not have a name so I will call it, "Alan's Tangy Tuna Potato Salad" and it's so easy to make.
Ingredients:
Potatoes (1kg)
Salt
2 hardboiled eggs
2 x 185g tins of John West Tuna Chunks (drained)
Half a jar of Hellmann's Mayonnaise 400g (approximately 6 Tbsp)
Half a jar of Heinz Original Sandwich Spread 270g (approximately 2 Tbsp)
1/2 tsp of Colman's English Mustard
1. Wash, peel thoroughly, cutting away green discolouration and or sprouts as these may be toxic then boil the potatoes for about 20-25 minutes on salted water just covering the potatoes making sure it's cooked all the way through. (personally, I never peel the potato skin as majority of the potato's fiber, and many of the nutrients (especially vitamin C) are located close to the skin. Drain and let stand to cool then slice in cubes.
2. Boil 2 eggs (you may boil the eggs together with the potatoes making sure you wash them with soap first) after boiling let them cool in cold running water or in a jug to prevent them from discolouration, peel then mash in a bowl. Add drained tuna, both the mayonnaise and sandwich spread and mustard mixing all the ingredients together. Stir the mixture in the cubed potatoes. Refrigerate for 30 minutes but if you're starving like me, then serve and eat immediately with your favourite glass of white.
This serves 4-5 persons.
Give this recipe a try and let me know what you think of "Alan's Tangy Tuna Potato Salad".
Happy Eating,
Alan Aldana
The basic ingredients and condiments I have all the time are the following: (Please note that I am allergic to Gluten therefore all of my ingredients are Gluten-Free)
John West Tuny Chunks (in Sunflower Oil my preferred choice), Olive Oil, Vegetable Oil, Salt, Pepper, Knorr Chicken Bouillon, Garlic Powder, Brown Sugar, White Sugar, Coffee Beans, Nestle Coffee Mate, PG Tips Tea, Green Tea, Organic Herbal Tea, Gluten-Free Oats, Corn Flakes, Dates, Figs, Rice, Salute Gluten Free Pasta (as I am allergic to Gluten), Tamari Soya Sauce, Red Wine Vinegar, Fish Sauce, Anchovy Fillets, Capers, Herbs, Balsamic Vinegar, Bajan Chilli Sauce (yummy!), Dill Sauce, Mixed Pickled Vegetable, Tomato Puree, Colman's Mustard, Alpro Soya Milk, Eggs, Heinz Original Sandwich Spread, Hellmann's Real Mayonnaise, Semi-Skimmed Milk, Gluten-Free Nairn's Scottish Oat Cakes, Divine Dark Chocolate, Peanut Butter, Assorted Nuts and Sweeties and normally a selection of cheeses.
I also have a selection of Red & White Wine, Gordon's Gin and Bombay Sapphire, Pimms and an ecclectic selection of Spirits and Liquer.
The list above is the mainstay.
I'd better get cooking then.
I bought some Sainsbury's Taste the Difference Vivaldi white potatoes (1.5kg bag) the day before yesterday and used approximately a kilo for this recipe. It does not have a name so I will call it, "Alan's Tangy Tuna Potato Salad" and it's so easy to make.
Ingredients:
Potatoes (1kg)
Salt
2 hardboiled eggs
2 x 185g tins of John West Tuna Chunks (drained)
Half a jar of Hellmann's Mayonnaise 400g (approximately 6 Tbsp)
Half a jar of Heinz Original Sandwich Spread 270g (approximately 2 Tbsp)
1/2 tsp of Colman's English Mustard
1. Wash, peel thoroughly, cutting away green discolouration and or sprouts as these may be toxic then boil the potatoes for about 20-25 minutes on salted water just covering the potatoes making sure it's cooked all the way through. (personally, I never peel the potato skin as majority of the potato's fiber, and many of the nutrients (especially vitamin C) are located close to the skin. Drain and let stand to cool then slice in cubes.
2. Boil 2 eggs (you may boil the eggs together with the potatoes making sure you wash them with soap first) after boiling let them cool in cold running water or in a jug to prevent them from discolouration, peel then mash in a bowl. Add drained tuna, both the mayonnaise and sandwich spread and mustard mixing all the ingredients together. Stir the mixture in the cubed potatoes. Refrigerate for 30 minutes but if you're starving like me, then serve and eat immediately with your favourite glass of white.
This serves 4-5 persons.
Give this recipe a try and let me know what you think of "Alan's Tangy Tuna Potato Salad".
Happy Eating,
Alan Aldana
