My Star ingredients

Star of the week: fairtrade products

Friday, March 5th, 2010

As the fairtrade fortnight is drawing to a close, let's remind us all of what the fairtrade certification you see on selected products really means. From humble beginning in 1988, the fairtrade product certification has grown into a massive international movement, offering consumers in wealthy countries an increasing array of products to choose from. Fairtrade coffee alone is now offered in the UK by a total of 69 brands, who combined provide consumers with a choice of nearly 400 different fairtrade coffees. Overall, the UK fairtrade association, which manages the certification in the UK, has certified more than 3,000 products. The Fairtrade certification was developed to protect small producers and farmers from fluctuating world prices which sometimes fall below their production costs to devastating effects, and help them out of poverty. By buying products that carry the fairtrade mark, shoppers are assured that small disadvantaged producers and workers in developing countries are getting a better deal. They are paid for their products a pre-agreed fair and stable price at or above world market price, which not only covers their costs of production and a small benefit, but also includes a premium for investment in social and economic development projects such a healthcare services, schools etc. Other benefits include longer-term trading relationships and receiving pre-financing where requested. The Fairtrade association claims that more than 7.5 million people - farmers, workers and their families - across 59 developing countries benefit from the international Fairtrade system. The certification however has its detractors. Some charities such as WorldWrite do not support it and in 2008, a report by the Adam Smith Institute condemned it as "a marketing device that does the poor little good", and at worse a scheme that may hurt the poor by sustaining otherwise unsustainable activities and preventing them from moving to more modern practice or industrialising. Having travelled to developing countries quite extensively in my past career I have watched countless smaller producers operating dangerously close to or at the poverty line in the best conditions. For them, industrialisation often means poor and outrooted lives in large cities or becoming a low paid worker on larger plantations. I don't find it unreasonable to want to help them edge their risk with a more stable price and I happily pay a few pence more for my fairtrade bananas. After all, isn't it what the European Common Agricultural Policy has been doing for years for our own farmers without giving us consumers any choice? And you, what do you think? Do you buy fairtrade? Do you think fairtrade is fair? Write your comments here!

Star of the week: S.M.A.S.H

Thursday, February 25th, 2010

Ha ha. Let see how many of you can guess what this means. The picture should help you a bit... found it? No? Well. I am afraid this is not the code name of yet another innovation in molecular cuisine, nor is it the name of Jamie Oliver's 100th business venture (I so wished I had even just a tiny fraction of his commercial acumen...). SMASH is simply the acronym for all the fatty fish you should think of including regularly into your diet to keep your heart and joints healthy. It stands for Salmon, Mackerel, Anchovies, Sardines and Herring. Each of these fish is high in omega-3s and has established links with cardiovascular health. The British Heart Foundation recommends to eat oily fish regularly to lower cholesterol, while the American Heart Association recommends the consumption of 2 fatty fish meals a week for everyone. Other demonstrated benefits include cancer prevention, healthier skin, and aid in preventing or slowing memory loss and eye diseases. These benefits are irrespective of whether the fish is fresh, tinned, smoked or marinated so your options are vast. Note that farm-raised fish may have one-third less omega-3 than ocean-harvested fish of the same type so go wild if you can, keeping in mind the sustainablity of the fish you are buying. The online version of the Good Fish Guide Fishonline.org has complicated lists of fish does and don'ts , which I am ever so kindly summarising for you here. Salmon: go Pacific (Alaska), avoid Atlantic; Mackerel: seems to be OK across the board; anchovies: avoid from Bay or Biscay; sardines: best is to choose pilchard - sold as Cornish sardines; herring: avoid from West of Scotland, West Ireland, and Great Sole fisheries.
Now that you are as educated as me on the topic, I invite you to try my almighty Nordic salad as a start, then explore Tasty Diaries' website for more fatty fish recipes. Check out my
- Thai salmon and fish soup,
- Mackerel fillets on garlic potatoes and warm mustard vinaigrette, or
- Honey salmon and broccoli tagliatelle.
Last but not least, the Food Standards Agency recommends that girls, women wanting to have children, pregnant women or women who are breastfeeding should not eat more than two portions of oily fish a week. This is because the low levels of pollutants found in these fish that can build in the body and impact the health of the (future) baby. Boys, men and older women can eat up to four portions a week. A portion is approximately 140g. Enjoy your fish and the good fat!

Star of the week: almond butter

Wednesday, February 17th, 2010

Almond butter is made by pressing raw or roasted almonds into a paste. This butter is not only delicious but it is also a nutritional powerhouse that contains significant amounts of protein, calcium, fibre, magnesium, folic acid, potassium, and vitamin E. Unlike commercial peanut butter, it has extremely low saturated fat content and no added sugar, its rich monounsaturated fats content making it a heart-healthy choice. Studies have shown that the addition of almonds into the diet helps lower bad cholesterol. Given all these benefits, why not use it sometimes instead of butter or peanut butter as a healthy and tasty treat? This butter has a uniquely sweet flavour and tastes great eaten as a spread on bread. As a snack I often spread it on toasts topped with slices of bananas or squares of dark chocolate for my children (and me - I am a huge snacker), they love it. You can also stir it into hot cereal to add taste, protein and healthy fat to your breakfast. Almond butter can be used in cooking, such as in the shortcrust pastry recipe I am sharing with you here, added to stews for a rich thickness or as a substitute in all recipes using peanut butter. Almond butter comes with a layer of oil on the top that needs to be mixed in before you eat it. To facilitate the mixing, microwave the opened jar for about 10-15 seconds first. This butter can be found in larger supermarkets and in all self-respecting health stores. Its only downside really is its price, but a little goes a long way so expand your dietary choices and give it a try!

Star of the week: Wholemeal flour

Thursday, February 11th, 2010

Natural whole wheat contains high levels of dietary fibres and is packed with nutrients including vitamin B and minerals such as iron, magnesium, copper, phosphorus, zinc and selenium . Consumption of wholegrains has a number of benefits which include reduced constipation, better absorption of the nutrients from your food, reduced risk of diabetes, obesity, cancer and cardiovascular diseases. The fibre in the grains is great to regulate your appetite, allowing you to feel full for a longer time and keeping your energy going for longer. However, as the wheat is refined (modified during production) parts of it are removed. In the case of white flour this often means that up to 40% of the wheat is removed including the nutrient and fibre rich bran and germ. This process can cause 66 per cent loss of fibre, 92 per cent loss of selenium, 62 per cent loss of folate and up to 99.8 per cent of phytochemicals from the grains (says an Australian Government web page). Refined flour is used to make many of the foods we eat every day including cakes, bread, cereal, pasta and rice. Choosing wholemeal versions of these products will allow you to get more nutritional value from them and realising greater health benefits for your body. If you find, like me, that wholemeal rice and pasta are a tad too tough to eat, there are many other delicious ways you can introduce wholegrains in your diet. Firstly, always go for wholemeal or cereal breads. They taste absolutely lovely and I find they develop a gorgeous nutty taste when toasted that white bread does not have. Also when baking pancakes or cakes, substitute some of the white flour with wholewheat one. My golden ratio for a great taste and a more nutritious breakfast is 40% wholemeal flour, 60% white flour. Beyond that, I find the taste and texture of the wholemeal flour to be a bit too overpowering. Lastly, will you please do me a favour and dish out the Frosties, Coco Pops and other high sugar, highly refined cereals? Muesli and porridge are much better and tasty alternatives, see this example as a case in point. If you cannot make the switch, remember to check and compare the saturated fat, sugar and fibre contents on the back of the cereal packs you are buying. Some brands are shocking, but this is a topic for another post.

Star of the week: leeks

Thursday, January 28th, 2010

Leeks are a delicious member of the onion family and provide many of the health-promoting benefits associated with garlic and onion. They are one of the best sources of dietary fiber, which promotes good digestion and increased metabolism. Leeks are also rich in folic acid, an important supplement for pregnant women or those trying to become pregnant for preventing birth defects in babies - so expecting ladies, go leek! Leeks also have a high calcium content, an essential element to bone and teeth health, a high vitamin C content, good for your energy level immune system, and are a significant source of potassium, which contributes to healthy muscle growth, brain function and nervous system stability. Other listed benefits include antiseptic and laxative properties, help with lowering bad cholesterol and risk of prostate, colon and ovarian cancer. Now, if you don't already include this stellar vegetable as part of your diet it is a good time to start. Winter leeks can be found everywhere and this issue has three delicious and easy leek recipes to start with. Also remember that the simplest way to cook them is just to steam chopped leeks until tender and eat with a bit of melted butter on top. Un vrai regal. When buying leeks, choose the smaller ones, they will be more tender. Always trim off and discard the tough, green ends of the leaves before cooking. The best is yet to come in the Spring, when smaller and ultra-tender Spring leeks start appearing on the stalls. Expect to see more leek recipes in TD then!

Star of the week: yogurt

Wednesday, January 20th, 2010

Natural yogurt is the nutritional star of the dairy world. Yogurt is a fermented product made by adding live bacterial cultures to milk, which causes the milk's sugar, lactose, to transform into lactic acid. This process gives yogurt its refreshingly tart flavor and unique texture. Yogurt has been associated with many health benefits. Because of its high calcium content it may help prevent osteoroposis; Low fat dairy intake, including yogurt, may also reduce the risk of high blood pressure. Yogurts with live bacteria, also called probiotics, help adjust the microflora in our gut (good bacteria lining our digestive track). Their effect include regulating diarrhea, constipation, and irritable bowel syndrome. Eating yogurt while taking antibiotics is also a good way to restore the good bacteria present in the gut, which the antibiotic may destroy. Yogurt consumption has also been associated with an enhanced immune system and a potential risk reduction in vaginal infections. Last but not least, yogurt may help you feel fuller, making it a great friend for those seeking to control their caloric intake. Ah, and because of their low lactose contents, yogurts can be consumed without problem by people who are lactose intolerant.

When buying yogurt, go for the unsweetened, natural version and seek yogurts with active bacteria. There are various types of bacteria which each have a different benefit. For instance some promote digestion (Activia or similar, containing bifidus) while others seek to boost the immune system (Actimel or similar). Just read the label carefully and check the claims made by each brand. Limit your consumption of the sweetened or fruity kinds, full of artificial flavours and sweeteners. In these, sugars can take up to 70% of the caloric load of the yogurt.

Include natural yogurt in your diet by eating it with cereals and fruits at breakfast, using it in savoury dishes, in cakes to reduce fat content and make them moister, or substitute it to some of the oil in a vinaigrette to make it lighter. Other yogurt recipes on this site include:

Sesame and honey crisps with lychees and greek yogurt

Carrot, coriander and orange soup with yogurt and butter croutons

Easy peasy Reblochon cheese and yogurt muffins with fig, pear and apple salad

Quick and staggeringly good fresh herbs white pizza

Enjoy!

Star of the week: go soya

Wednesday, January 13th, 2010

Isn't it hard with this freezing weather to eat lean food and eliminate the fresh two-pound load your body has somehow absorbed over Christmas? I have to confess I am a total diet failer. Actually, just the thought of starting one makes me rush for my secret chocolate stash - the one I shamelessly keep hidden from my children at the back of the highest kitchen cupboard. To undo my traditional festive weight gain, I generally resort to a comfy "no pain - slow loss" technique. No sacrifice on tasty foods (I am now wise enough to know I just can't), just artful hidden substitutions. Obviously a huge weight loss is not the point here, I am talking about nudging your body back into your November jeans size and focussing on keeping a healthy diet. Reducing overall fat consumption and switching from saturated fats (these are the cholesterol inducing, heart disease welcoming, dark force - better avoid them in large quantities) to unsaturated vegetable fat are a good start for the thighs and your health, so why not reducing your dairy consumption for a while and trying a bit of soy cream and soy milk instead? Just read the label and you will understand: 100 ml single cream contains 20g fat including 12g saturates while single soya cream, on the other hand, contains 17g fat including only 2g saturates. Use soya cream instead of the dairy version in sauces, desserts, and soups and this small step will already take you closer to your goal. Taste-wise, you won't notice the difference unless using it in a dish where the cream is really crucial. Soy milk is also a good alternative to dairy milk, although the impact in fat contents and quality is less striking as its concentration is much lower: 100 ml semi-skimmed milk contains 1.7 g fat including 1 g saturates, as opposed to 0.8g fat and 0.3g saturates for soya milk. I sometimes like to use it in my pancakes or flans, the substitution has little taste impact and it gives them a creamier and fluffier texture, which I quite like. Try both and let me know what you think!

Star of the week: British apples

Thursday, December 3rd, 2009

There are over 1,200 native British apples available from September to March for eating, cooking, cider making or pickling. Some have beautifully evocative names such as Acklam Russets, Barnack Beauty, Nutmeg Pippin, or Knobby Russet. The Cox, a delightful eating apple, is the largest variety produced in the UK with just over 50% of the UK total production of eating apples. It is closely trailed by Gala while Bramley is the most popular cooking apple. Despite this large choice, only around one third of eating apples sold in the UK are home-grown as supermarkets prioritise apples that don’t bruise or spoil easily over taste or local production. So best to head to your local fruit stall or farmers markets to enjoy a fuller variety of tastes and colours! An apple a day is a great contributor to a balanced and nutritious diet. They are a low GI food, help to stabilise blood sugar levels and are a good source of vitamin C and fibre. Most of their nutrients and fibres are concentrated in the skin so don’t peel them. Buy them unwaxed or organic if you can although a thorough scrub and rinse under warm water beforehand will wash out the pesticides (don’t hesitate to use a metal scourer all around). To store your apples, prefer a cool, dark place. The storage drawer in a refrigerator is an excellent choice if you can spare the space, keeping only 2 to 3 apples at a time in your fruit bowl for immediate consumption. Make sure to watch that one of the apples in the group does not go bad. A rotting apple will produce ethylene gas that will make other apples spoil faster. Potatoes produce that same gas as they age, so don’t store apples next to them. Last tip, which you probably already know: to keep an apple that has been cut from turning brown. Drizzle a solution of 50% water 50% lemon juice on the cut side and store in the fridge in an airtight container if possible. It will remain white as snow!

Star of the week: Le chocolat

Thursday, December 3rd, 2009

Some people say chocolate is good for you, others say it’s not. Given this cacophony of advice, this week was a perfect opportunity to do a bit of objective fact finding. After a search in various serious online sources, the lowdown on the chocolate debate is this: chocolate has indeed many health promoting properties but you have to eat the right (dark) kind to benefit from these. First the good stuff: Cocoa, the source of chocolate, is extremely rich in flavanols which have been proven to improve cardiovascular health and survival rates after a heart attack, and contains antibacterial agents that actually fight tooth decay. Chocolate also mildly increases brainpower and levels of serotonin (known to reduces anxiety), and mildly increases energy. Oh and apparently, men who eat chocolate live one year longer than those who don't (couldn't find the women equivalent, sadly). However for us, women, eating chocolate produces a rush of endorphins that is most similar to the bliss associated with good sex and stimulates the release of dopamine into the pleasure centres associated with orgasms So if not a longer life, chocolate gives us a more intense one. Not bad, isn't it? Now the nasty stuff: The flavanols in the chocolate also make it taste bitter. This is why many confectioners take them out of their products while loading the chocolate with sugars and hydrogenated fats to make it sweeter, creamier and cheaper to produce. Milk chocolate (don’t mind too much) and white chocolate (depressed sigh…) have much lower flavanol contents and a lot of added sugars and fats, with white chocolate being the worst offender (double sigh…). Therefore, to indulge without guilt, direct your cravings toward dark, high cocoa concentration chocolate (70%), and eat a little pot of white chocolate mousse on the side from time to time for good measure.

Stars of the week… British potatoes

Thursday, December 3rd, 2009

We all buy, cook and eat potatoes regularly. Today is about going back to basics and (re-) learning about the importance of varieties in cooking, and how to buy and store them. There are thousands of different varieties of potatoes grown around the world. In the UK around 80 varieties are grown commercially. Potatoes are seasonal. Varieties such as Rocket or Maris Bard are described as ‘earlies’ or ‘new potatoes’ as they are planted in the winter, ready for harvesting in the spring and available from May to July. Varieties such as King Edward or Maris Piper are harvested in late summer or early autumn and are known as ‘maincrop’. They are usually available from September to May. The texture of potatoes varies considerably. Waxy potatoes (Charlotte, Maris Peer) are translucent and feel moist and pasty. They are good at staying firm and keeping their shape so make great salad or sautéed potatoes. Floury potatoes (e.g. Estima, King Edward, Maris Piper, Desiree) are brighter and more granular in appearance with a drier feel. They are better for dishes where you want fluffy potatoes for roasting or making mash. When buying potatoes, choose firm smooth ones. Avoid excessively wrinkled and withered potatoes and those that have a lot of sprouts or green areas. It is safe to cook potatoes that have sprouted if you remove the sprouts before using them, but they may not keep well and are more likely to blacken when cooked. The green bits on potatoes are unsuitable for consumption so cut them out. To store them, get your potatoes out of the plastic bag and into a cloth or natural fibre bag. Store them away from strong smelling foods such as onions and choose somewhere cool, dark and airy - not the fridge. Now that you have read all this, no more excuses for a lumpy mash or mushy, crumbled sautéed potatoes!
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