Healing with Medicinal Mushrooms. A practical handbook by Walter Ardigò – ISBN: B07B3LL7H5 [healthy meals]

  • Full Title: Healing with Medicinal Mushrooms. A practical handbook
  • Autor: Walter Ardigò
  • Print Length: 383 pages
  • Publisher: Youcanprint
  • Publication Date: February 14, 2017
  • Language: English
  • ISBN-10: B07B3LL7H5
  • ISBN-13: 
  • Download File Format | Size: pdf, epub | 7,45 Mb
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“HEALING WITH MEDICINAL MUSHROOMS, A practical handbook” recommends the use of medicinal mushrooms for the treatment of different pathologies in various medical fields. While explaining key-concepts and giving some practical rules the author, Dr Walter Ardigò, informs professionals and patients on how medicinal mushrooms act positively on the symptoms and causes of many illnesses. This practical handbook helps to select the most suitable healing mushrooms to treat over 200 diseases and disorders.Dr Walter Ardigò, in his long career as a qualified doctor, an expert both in conventional medicine as physician and researcher, psychiatrist, psychotherapist and formerly as psychiatric hospital manager, as well as in alternative medicine as acupuncturist and homeopath, has been constantly working, studying and carrying out research on medical mushrooms since 2004 when he started using medicinal mushrooms to treat minor illnesses such as flu, allergy, gastritis, colitis and dermatitis. As of 2008, step by step, he started treating major illnesses like autoimmune disorders (e.g. Hashimoto’s thyroiditis), asthma, heart disease, kidney disease and chronic disease in different medical fields achieving really encouraging results. The book, written in an informative style, is extremely clear and easy to read, ideal for doctors, GPs, health professionals, naturopaths and all those interested in medicinal mushrooms.Prof. Solomon P. Wasser & Prof. Paul A. Volz, world experts on medicinal mushrooms, edited the book and wrote the foreword.

 

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echai of Sunday Suppers

Abrams, New York

Writing + Photography: Karen Mordechai

Styling: Karen Mordechai

Concept + Graphic Design: Marjolein Delhaas (marjoleindelhaas.com)

Recipe Editor: Julia Johnson

Styling Assistant: Lara Southern

Editor: Laura Dozier

Production Manager: Denise LaCongo

Library of Congress Control Number: 2016961374

ISBN: 978-1-4197-2665-1

eISBN: 978-1-6833-5153-5

Text copyright © 2017 Karen Mordechai

Photographs copyright © 2017 Karen Mordechai

Graphic design copyright © 2017 Marjolein Delhaas

Published in 2017 by Abrams, an imprint of ABRAMS. All rights reserved. No portion of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, mechanical, electronic, photocopying, recording, or otherwise, without written permission from the publisher.

Abrams books are available at special discounts when purchased in quantity for premiums and promotions as well as fundraising or educational use. Special editions can also be created to specification. For details, contact [email protected] or the address below.

ABRAMS The Art of Books

115 West 18th Street, New York, NY 10011

abramsbooks.com

Contents

Seasonality

Introduction

Usage/Market Variations

Essentials

Tomato Confit

Garlic Confit

Everything Oil

Black Garlic Dressing

Smoked Yogurt

Pickled Vegetables beet + turmeric

Chermoula

Dukkah

Roasted Beef Broth

Chicken Stock

Guide to Cooking Legumes + Grains

Salt Guide

Fermented + Grounding

Fermented Lemon + Lime

Kraut

Black Garlic

Harissa

Root Tea burdock, wildflower honey

Breakfast

Rose Grain Porridge farro, coconut, pine syrup, pistachio, pink salt

Yogurt + Citrus pomelo, maple, poppy, black salt

Frittata purple cauliflower, mustard greens, gruyère, smoked yogurt

Çilbir cucumber yogurt, brown butter

Bean Toast pink radicchio, butter

Dark Chocolate Buttermilk Pancakes crème fraîche, hazelnut, maple

Morning Loaf espresso, chocolate, crème fraîche, cyprus salt

Toasts

Cinnamon Toast miche, muscovado, crème fraîche, cinnamon, cyprus salt

Tahini Toast cherry buckwheat, brown butter, edible flower, cyprus salt

Burnt Carrot Toast smoked labneh, white sesame, cyprus salt

Smoked Fish Toast sable, dark rye, coriander, lemon, caper berry

Any Day Toast goat cheese, pickled mustard seed, olive oil

Bowls

Daal yellow pigeon pea, basmati, yogurt, wild mint

Roasted Beef Bowl short rib, new potato, turnip

Roasted Vegetable Soup cauliflower, thyme, brown butter, smoked yogurt

Congee burdock, charred radicchio, black garlic–sesame oil

Plates

Black Radish Salad persimmon, black garlic

Roasted Marrow Bones garlic toast

Blood Orange botija olive, yogurt, lime, purple basil

Roasted Clams butter, shallot, white wine

Burnt

Smoked Blue Potatoes pickled mustard seed, parsley

Burnt Lemon Cauliflower yogurt, salt

Charred Purple Cabbage tahini, salt

Burnt Baby Beets crème fraîche, salt

Roasted Squash maple, cumin

Charred Shishitos smoked yogurt, salt

Charred Eggplant cashew, lemon

Blackened Okra cumin, coriander, yogurt

Mains

Pasta, three ways

no. 1 | classic tomato, butter, parmesan

no. 2 | black squid, mushroom confit, pecorino

no. 3 | pink garlic confit, cream, piave

Risotto, two ways

no. 1 | everyday quinoa, trumpet mushroom, crème fraîche, truffle

no. 2 | slow-cooked meyer lemon, egg, manchego

Simple Roast Chicken fermented lemon, black garlic, butter, oil-cured olive, basil

Everyday Fish salmon, parsley, cilantro, mint, lime

Poached Cod tomato confit, oil-cured olive, saffron, white wine

Braised Brisket merlot, beech mushroom, garlic-parmesan mash

Snacks

Smoked Cheese

Wild Mushroom Confit white trumpet, beech, black trumpet, truffle

Blackened Chickpeas

Black or White Tahini

Hummus, three ways

no. 1 | classic charred eggplant, blackened chickpea, lemon, sesame, pine nut

no. 2 | orange (carrot-turmeric) blackened chickpea, lemon, parsley

no. 3 | hot pink (beet-sumac) yogurt, almond, fennel pollen

Desserts

Dark Chocolate Bark blood orange, black sesame, pistachio, cyprus salt

Roasted Pears malbec, cinnamon, mascarpone

Blistered Black Grapes crème fraîche, salt

Churros ceylon cinnamon, crème anglaise

Ice Cream, three ways

no. 1 | cinnamon

no. 2 | salted caramel

no. 3 | halva

Cook’s Notes

Basic Ingredients

Sources

Index of Searchable Terms

Acknowledgments

Seasonality

Cooking seasonally means supporting our local farmers and producers. It also means celebrating produce at its peak and best form.

As fall and winter approach, we find ourselves turning inward—spending more time at home—and cooking in a more relaxed way. The pace
kulcha naan, kanpai, more brewing, gluten free diet for kids, easy vegetarian recipes,
brie flamiche

Warm brioche for breakfast

Warm butterbean, beetroot & egg winter salad

Wild garlic, spinach & pecorino gnocchi with tomato sauce

Yorkshire pudding with spring greens, sausages & caramelized shallot gravy

To Rob, for finally saying yes

Acknowledgements

A Good Egg is a book very close to my heart. Creating it has not been just a simple process of writing recipes; it also tells a tale about how my family and I are living our lives. My husband Rob and our beautiful children, Izaac and Eve, deserve my enormous thanks and endless love for letting me share some of our stories. Without their love, not to mention tolerance of my incessant multi-tasking, it would all have been so much harder.

Susanna Wadeson, my editor at Transworld, has been truly wonderful throughout; intuitive, supportive and encouraging. Huge thanks, Susanna, for hearing my ‘voice’ in a vast sea of others.

Everyone at Transworld has been a great support and A Good Egg is a real collaborative effort. To Lynsey Dalladay, my publicist, thanks for your energy and enthusiasm. Thanks to Mari Roberts, my copy editor, for nipping and tucking my words so eloquently. Cover designer Tom Poland, designer Anthony Cohen, design manager Phil Lord and production manager Geraldine Ellison – thank you for making it a thing of beauty as well as practicality.

Big thanks to Kate Hordern, my agent, for all her straight-talking advice and positivity throughout. The beautiful photos of my garden and food were taken by Jason Ingram, a truly talented photographer who was instantly in tune with my vision. Thanks, Jason, for making it all look so delicious.

The germination of many of my recipes starts with distant memories from childhood, and for that my mum deserves many thanks, not to mention a massive hug, for sowing the seeds all those years ago. Friends, old and new, thank you for being willing guinea pigs at my table. Special thanks to Jo Ingleby, my ‘cooking buddy’, whose knowledge and advice I often seek, but thanks mainly for the wine, the fun and the laughter.

Introduction

I ALWAYS YEARNED to keep a few chickens in my back garden. As a passionate animal lover and an enthusiastic eater of good food, I knew a constant fresh supply of eggs, those versatile heroes of the kitchen, would always be put to good use. My husband was rather less keen, and it took me the best part of eight years to persuade him our city garden could be stretched to accommodate a few feathered friends. He was worried about the mess and the commitment, not to mention how they would share the garden with our dogs, cats and children.

As it turned out, everyone muddled along quite well, although the four chickens, the ‘girls’ as I like to call them, do rather more damage to the garden than I had hoped. Over the course of our first year of hen-keeping we have had to adapt our free-ranging ideals in order for us to have a garden with anything growing at all, and the girls, now very much part of the family, live primarily in an enclosed area that runs long and thin down the length of the garden. They seem quite happy with this arrangement, clucking animatedly every time one of us walks by, particularly the super-noisy Pearl, named for her gorgeous pale grey plumage, who is the only one who likes to be handled. I shan’t pretend keeping hens has been entirely straightforward, but the eggs they provide, three or four every day, are truly joyous and worth every penny of the wooden run, the food and the bedding.

A Good Egg charts the year in my kitchen. It is not an egg cookery bible, but rather a seasonal diary of all that I did with my eggs, and the food I grew and gathered to eat alongside them.

The changing seasons are one of the most wonderful things about living in Britain. Like many people who live on this island I like to moan about the weather, but really I relish the change in tempo and mood the seasons bring. Not for me the endless sultry twelve-hour days and nights of the tropics – give me cold frosty mornings and balmy long summer nights any day. I have always been a keen gardener, but now with the arrival of the chickens in my urban plot I have a new and intimate connection to the seasons. Daily forays up and down the garden to feed them scraps from the kitchen and collect the eggs mean that this year, more than ever before, I have been in tune with what is going on outside my back door. And that connection not only makes me feel vital and alive, it has reinvigorated my cooking – and gardening – no end.

Cooking for me is driven by seasonality, simplicity and taste. I am not replicating fancy restaurant food at home, but cooking for pleasure and to provide myself, and my family and friends, with something delicious to eat. And if some of the ingredients – eggs, fruit, vegetables and herbs – come from my garden, the happier I am. I am na
lose weight super fast, desert or dessert, chicken pie, bookings com, double cooked pork,
es) shredded Swiss cheese

1. Whisk together cornstarch and milk in a small bowl.

2. Bring vermouth to a boil in a large skillet, and cook until vermouth is reduced to 1 Tbsp. Remove from heat, and whisk in cornstarch mixture. Add whipping cream, salt, and pepper; cook over medium-high, whisking constantly, 2 minutes or until mixture comes to a boil. Boil 1 minute or until mixture is thickened. Add Swiss cheese; reduce heat, and simmer, whisking constantly, 1 minute or until sauce is smooth.

* Clam juice may be substituted for vermouth.

MAKES 4 cups

ACTIVE 10 min.

TOTAL 20 min.

CRÊPES

4 large eggs

2 cups all-purpose flour

¼ cup butter or margarine, melted

1 cup cold water

1 cup cold milk

½ tsp. salt

1. Process all ingredients in a blender or food processor until smooth, stopping to scrape down sides. Cover and chill 1 hour.

2. Place a lightly greased 8-inch nonstick skillet over medium until skillet is hot.

3. Pour 3 Tbsp. batter into skillet; tilt in all directions so batter covers bottom of skillet.

4. Cook 1 minute or until crêpe can be shaken loose from skillet. Turn crêpe, and cook about 30 seconds. Repeat procedure with remaining batter. Stack crêpes between sheets of wax paper.

Note: To make ahead, prepare crêpes as directed, and freeze up to one month. Casserole may be prepared one day ahead; cover and chill. Let stand at room temperature 30 minutes before baking; proceed as directed.

MAKES 2 dozen

SAUSAGE, BISCUIT, AND GRAVY BAKE

February 2014

Preheat oven to 350°. Cook 1 lb. ground pork sausage in 2 tsp. canola oil in a large skillet over medium-high 8 minutes or until crumbly and no longer pink; remove from skillet, and drain. Melt 5 Tbsp. butter in skillet; whisk in ¼ cup all-purpose flour. Whisk constantly 1 minute. Gradually whisk in 3 cups milk, ¾ tsp. salt, and ½ tsp. pepper. Bring to a boil, whisking constantly; cook 2 minutes. Stir in sausage. Grease an 11- x 7-inch baking dish with cooking spray; place dish on a baking sheet. Split 8 refrigerated jumbo biscuits in half lengthwise; place 8 halves in baking dish. Top with half of sausage mixture and ¼ cup chopped green onions. Repeat layers. Sprinkle with ¾ cup shredded sharp Cheddar cheese. Bake 40 minutes.

SERVES 6 to 8

ACTIVE 20 min.

TOTAL 1 hour

CREAMY GRITS CASSEROLE

September 2007

1¼ cups uncooked regular grits

2 cups chicken broth

2 cups milk

1 tsp. salt

¼ tsp. ground red pepper

½ cup butter, cut into cubes

1 (10-oz.) block sharp Cheddar cheese, shredded

1 (4-oz.) smoked Gouda cheese round, shredded

2 large eggs, lightly beaten

1. Bring grits, chicken broth, milk, salt, and ground red pepper to a boil in a medium saucepan over medium-high; reduce heat to low, and simmer, stirring occasionally, 4 to 5 minutes or until thickened. Stir in butter and cheeses until melted.

2. Gradually stir about one-fourth of hot grits mixture into eggs; add egg mixture to remaining hot grits mixture, stirring constantly. Pour grits mixture into a lightly greased 2½-qt. baking dish.

3. Bake at 350° for 35 to 40 minutes or until golden brown and bubbly around edges. Let stand 5 minutes before serving.

SERVES 8

ACTIVE 10 min.

TOTAL 1 hour, 11 min.

PAM-CAKES WITH BUTTERED HONEY SYRUP

January 2010

This weekend make Pam-Cakes! That’s what we affectionately call our Food staff’s favorite, fluffy, buttermilk flapjacks created by Test Kitchen Pro Pam Lolley. Plan to drench them, hot off the griddle, with one of our easy syrups. Use a light hand when stirring the batter; overmixing will cause a rubbery texture. When using a griddle to cook pancakes, set the temperature dial to 350°.

1¾ cups all-purpose flour

2 tsp. sugar

1½ tsp. baking powder

1 tsp. baking soda

1 tsp. salt

2 cups buttermilk

2 large eggs

¼ cup butter, melted

Buttered Honey Syrup

1. Combine flour and next 4 ingredients in a large bowl.

2. Whisk together buttermilk and eggs. Gradually stir buttermilk mixture into flour mixture. Gently stir in butter. (Batter will be lumpy.)

3. Pour about ¼ cup batter for each pancake onto a hot buttered griddle or large nonstick skillet. Cook pancakes 3 to 4 minutes or until tops are covered with bubbles and edges look dry and cooked. Turn and cook 3 to 4 minutes or until golden brown. Place pancakes in a single layer on a baking sheet, and keep warm in a 200° oven up to 30 minutes. Serve with Buttered Honey Syrup.

MAKES about 16 (4-inch) pancakes

ACTIVE 34 min.

TOTAL 34 min.

BUTTERED HONEY SYRUP

⅓ cup butter

½ cup honey

Melt butter in a small saucepan over medium-low. Stir in honey, and cook 1 minute or until warm.

Note: Buttered Honey Syrup cannot be made ahead. The heated honey will crystallize when cooled and will not melt if reheated.

MAKES about ¾ cup

Try These Toppings

phyllo pastry, pizza pasta, vegan society, coconut cupcakes, foods that have gluten,
ving a nicely stocked pantry, fridge, and freezer makes me smile! Big time.

FRIDGE

Apples and oranges: for snacking, salads, and sauces

Assorted berries: blueberries, raspberries, strawberries, blackberries—for muffins, cobblers, salads, and snacking

Bacon: make BLTs, top burgers, cut into bits and fry with onion as the basis for some pasta sauces and soups

Basic vegetables: bell peppers, cucumbers, carrots, celery, zucchini, yellow squash

Butter: salted and unsalted

Cheese: blocks of long-lasting varieties such as Cheddar, Parmesan, blue, and feta

Corn and flour tortillas: stored properly, they seem to last forever in the fridge

Cream cheese: use in desserts, as a dip with pesto or chutney poured over, or in baked artichoke and spinach dips

Greek yogurt: for dips and dressings, and to serve with berries drizzled with honey

Greens: iceberg lettuce, romaine, green-leaf lettuce, mixed greens, kale, cabbage

Heavy cream: for desserts, sauces . . . and coffee!

Lemons and limes: for dressings, marinades, and sweet drinks

Sour cream: for baking and to dollop on top of baked potatoes and Mexican dishes

PANTRY

Assorted olives: pimiento-stuffed, black, Kalamata

Baking ingredients: bulk flour (all-purpose, whole wheat, self-rising), yeast, granulated sugar, brown sugar (store in an airtight container), powdered sugar, baking powder, baking soda, salt, cinnamon, nutmeg, allspice, cloves, flavored extracts, and so on

Canned artichoke hearts: throw into a pantry pasta sauce, make baked artichoke dip, etc.

Canned tomatoes: crushed, whole, diced, tomato paste, tomatoes with chiles (such as Ro-Tel), sauce

Chipotle peppers in adobo sauce: Add to soups. Add to roasts. Puree with mayonnaise for a great salad dressing or veggie dip.

Chocolate chips and other forms of baking chocolate: semisweet, bittersweet, and unsweetened

Cornmeal: use in baking, of course, but also dissolve a little in water and stir into soups and chilis for a little thickening and flavor

Dried beans: Put ’em in soups. Put ’em in stews. Cook ’em in a pot with a ham hock. Make refried beans.

Dried pastas: in every shape and size imaginable

Evaporated milk and sweetened condensed milk: for baking and dessert sauces

Honey: for sweetening yogurt smoothies, adding a hint of sweet to recipes . . . and drizzling on hot biscuits

Jalapeños, pepperoncini, and other peppers: for sandwiches, salads, and snacking

Jarred marinara: in bulk!

Jarred pesto, specialty relishes, chutneys, and so on: Jarred pesto is an easy way to inject big flavor into soups, pasta, quiches, chicken salads, dips, and dressings when you don’t have access to fresh basil.

Jarred salsas: traditional, peach, chipotle

Ketchup, mustards, and barbecue sauce

Masa harina: corn flour, sold in the Hispanic foods aisle. Use in similar ways as cornmeal.

Mayonnaise: real mayo, please!

Oatmeal: for breakfast, for cookies, for adding to meatloaf and meatball mixtures

Oils: olive, vegetable, peanut

Panko breadcrumbs: Top casseroles. Coat mozzarella for frying. Mix them into meatballs and meatloaf. Bread chicken breasts.

Peanut butter: crunchy and creamy, for sandwiches, sauces, and sweets

Potatoes, onions, and garlic: Store ’em in separate baskets so air can circulate.

Quinoa and other grains

Real maple syrup: for topping pancakes and waffles, and sweetening sauces and dressings

Rice: long grain, medium grain, wild, brown, and Arborio for risotto

Roasted red peppers: Place them on paninis, cut them into strips and put them in frittatas, puree them and make a soup or pasta sauce, chop them and make bruschetta.

Seasonings, herbs, and spices: kosher salt, seasoned salt, black pepper, dried thyme, oregano, parsley, turmeric, Worcestershire sauce, Tabasco sauce, and so on

Shortening: for frying and baking

Stocks and broths: chicken, beef, vegetable . . . for soups, brisket, pot roasts, and so on

Various jellies: strawberry, apricot, jalapeño, peach, plum

Vinegars: distilled white, white wine, apple cider, red wine, rice

FREEZER

Beef: wrapped in butcher paper or vacuum sealed

Bread: crusty artisan loaves, plus a couple of back-up loaves of sandwich breads

Chicken breasts, wings, legs, and thighs: either flash frozen and stored in zipper bags or vacuum sealed

“Fresh” vegetables: The freezer is where I stock the veggies that aren’t great in canned form: green beans, peas, spinach, Brussels sprouts, lima beans, carrots, corn. These nonacidic vegetables stay so much more delicious, nutritious, and fresh in the freezer. (Freeze your own veggies out of the garden by blanching, then cooling them in ice water, drying, flash freezing, and adding them to larger zipper bags.)

Frozen dinner rolls: I love the (store-bought!) unrisen, unbaked little round balls of dough. They rise and bake up so beautifully, and you can slather them wit
whole wheat pancakes, good dinner recipes, nutrients, indian naan bread recipe, simple healthy recipes,
re a chip-lover’s healthy alternative.

TAKES 55 mins SERVES 2

• 500g carrots, cut into thick ‘fries’

• 1 tbsp cornflour

• 1 tbsp vegetable oil

• 1 tsp tarragon, finely chopped

1 Heat oven to 200C/180C fan/gas 6. Toss the carrots in the cornflour, oil and a little black pepper. Spread in a single layer on a baking tray lined with parchment, and bake for 40–45 mins, turning halfway. Mix a little salt with the tarragon and toss through the cooked fries.

PER SERVING 164 kcals, fat 6g, sat fat 1g, carbs 25g, sugars 18g, fibre 8g, protein 2g, salt 0.4g

Skinny carrot fries

Courgetti fritters with tomato salsa

Swap chips and dips for these cumin-spiced fritters and zesty tomato salsa.

TAKES 35 mins SERVES 6

FOR THE SALSA

• 300g pack of room-temperature, ripe vine cherry tomatoes, chopped

• 1 small pack of coriander, leaves and stalks chopped, (save stalks for the fritters)

• zest and juice of 1 lime (save zest for the fritters)

• 1 green chilli, finely chopped, deseeded, if you like

• 1 garlic clove, crushed

• 2 tbsp extra virgin olive oil

FOR THE FRITTERS

• 3 courgettes (about 500g), ends trimmed and spiralized into thin noodles

• 3 spring onions, thinly sliced

• 1 tsp ground cumin

• 100g self-raising flour

• 1 large egg, beaten

• 2 tbsp olive oil, for frying

1 Combine all the salsa ingredients together in a bowl and season with salt and pepper then set aside to let the flavour develop.

2 In a separate large bowl, mix together the spiralized courgette, coriander stalks, lime zest, cumin and flour (you may need to cut some of the longer courgetti in half). Stir in the beaten egg and season with salt and black pepper.

3 Working in 2 batches, heat half the oil in a non-stick frying pan over a medium heat. Shape the fritters with your hand then fry for 2–3 mins on each side until golden. Serve warm with the tomato salsa.

PER SERVING 168 kcals, fat 9g, sat fat 1g, carbs 16g, sugars 3g, fibre 3g, protein 5g, salt 0.2g

Courgetti fritters with tomato salsa

Butternut & harissa houmous

Houmous but not as you know it. Roasted squash, garlic and harissa give this dip a colourful twist.

TAKES 55 mins SERVES 6

• ½ butternut squash (about 400g), peeled and cut into chunks

• 3 garlic cloves, unpeeled

• 2 tbsp olive oil

• 3 tbsp tahini paste

• 1 tbsp harissa, plus a little extra for drizzling

• 400g can chickpeas, drained and rinsed

1 Heat oven to 200C/180C fan/gas 6. Put the butternut squash and garlic cloves in a roasting tin, season well and add 100ml water. Cover the tin with foil and bake for 45 mins, until the squash is really tender. Leave to cool.

2 Tip the squash into a food processor with any juices from the tin. Add the garlic cloves, squeezed out of their skins. Add the remaining ingredients, season with salt and blend to a paste.

3 Scrape the houmous into a bowl. Drizzle with extra harissa before serving.

PER SERVING 155 kcals, fat 9g, sat fat 1g, carbs 13g, sugars 3g, fibre 3g, protein 4g, salt 0.4g

Butternut & harissa houmous

Vietnamese prawn spiralized rolls

Spiralized carrot and courgette add colour and crunch to Vietnamese rolls.

TAKES 40 mins SERVES 12

FOR THE DIPPING SAUCE

• juice of ½ lime

• 2 tbsp rice wine vinegar

• 1 tbsp palm sugar

• 3 tbsp fish sauce

• 1 red birds eye chilli, finely chopped (optional)

FOR THE ROLLS

• 6 rice paper wrappers

• ½ small pack mint, leaves picked

• ½ small pack coriander, leaves picked

• 12 large king prawns (about 100g)

• 1 large carrot (about 130g), ends trimmed and spiralized into thin noodles

• 1 courgette, ends trimmed and spiralized into thin noodles

1 Mix all the ingredients for the dipping sauce along with 50ml water in a bowl and set aside to allow the sugar to dissolve and flavour to infuse.

2 To assemble the rolls, fill a wide bowl with warm water and grab a clean damp tea towel to work on. Dip a rice paper wrapper into the water for a few seconds until it softens then carefully place onto the tea towel.

3 Put a few mint and coriander leaves in the centre of the wrapper then top with two prawns and a small handful of the spiralized veg, which may need to be cut up if the spirals are too long.

4 Fold the sides of the wrapper into the centre, over the filling, then fold in the edges, so that the filling is completely encased, then tightly roll. Repeat until all of the wrappers and filling have been used. To serve, slice on a diagonal and eat with the dipping sauce.

PER SERVING 41 kcals, fat 0.3g, sat fat 0.1g, carbs 7g, sugars 2g, fibre 1g, protein 3g, salt 0.9g

Vietnamese prawn spiralized rolls

Roasted squash & red onion with pistachios

Showcase butternut squash with this vibrant vegan side. Works well as part of a mezze.

TAKES 40 mins SERVES 4

• 1 lar
onion

1/2

cup diced green bell pepper

2

garlic cloves, minced

3

Tbsp. Browned Flour

1

cup reduced-sodium fat-free chicken broth

1

cup sliced fresh okra

2

large plum tomatoes, peeled, seeded, and diced

Slow-Cooker Stone-ground Grits

1. Toss shrimp in Cajun seasoning in a medium bowl.

2. Cook sausage in a large skillet coated with cooking spray over medium heat 5 minutes or until lightly browned. Add oil, onion, and next 2 ingredients; sauté 3 minutes or until tender. Sprinkle Browned Flour over sausage mixture; stir until blended. Stir in chicken broth, and increase heat to medium-high. Bring to a boil, stirring often, and boil, stirring occasionally, 3 minutes or until thickened. Add shrimp, okra, and tomatoes. Cook 5 minutes or just until shrimp turn pink. Serve over grits.

SLOW-COOKER STONE-GROUND GRITS Stir together 1 ½ cups uncooked stone-ground yellow grits and 4 ½ cups water in a 3-qt. slow cooker. Let stand 2 minutes, allowing grits to settle to bottom; tilt slow cooker slightly, and skim off solids using a fine wire-mesh strainer. Cover and cook on HIGH 2 1/2 to 3 hours or until grits are creamy and tender, stirring every 45 minutes. Season with table salt and freshly ground black pepper to taste. MAKES 6 servings

LIGHTEN UP!

Browned Flour (page 25) makes a LOW-FAT GRAVY, while the slow cooker creates the creamiest grits without cheese or butter.

Vegetarian Enchilada Pies

MAKES 4 SERVINGS

HANDS-ON 30 MIN.

TOTAL 1 HOUR, 25 MIN., INCLUDING SAUCE

Find dried hibiscus flowers (Flor de Jamaica) at Hispanic markets and amazon.com. You can omit them if desired.

1

(2-oz.) package dried hibiscus flowers, picked through

1

cup thinly sliced sweet onion

1 1/2

cups chopped bell pepper

1 1/2

cups chopped zucchini

1/4

cup olive oil

1

(15-oz.) can black beans, drained, rinsed, and mashed

1

Tbsp. sugar

1

tsp. kosher salt

1

tsp. dried oregano

1/4

tsp. dried thyme

1

cup vegetable broth

12

(6-inch) fajita-size corn tortillas*

1 1/4

cups (5 oz.) shredded Monterey Jack cheese

Enchilada Sauce

1/2

cup crumbled queso fresco (fresh Mexican cheese)

Toppings: sour cream, chopped red onion, fresh cilantro leaves

1. Preheat oven to 350°. Bring flowers and 2 cups water to a simmer in a small saucepan over medium heat. Remove from heat; cover and let stand 5 to 8 minutes or until flowers are plump. Drain flowers, and coarsely chop.

2. Sauté flowers, onion, and next 2 ingredients in hot oil in a large skillet over medium heat 10 minutes or until vegetables are tender. Stir in beans and next 4 ingredients, and cook, stirring often, 2 minutes.

3. Pour broth into a shallow dish. Dip 4 tortillas, 1 at a time, in broth, and place 1 inch apart on a foil-lined 15- x 10-inch jelly-roll pan. Divide half of hibiscus mixture among tortillas; top each with about 2 Tbsp. Monterey Jack cheese and 1/4 cup warm Enchilada Sauce. Repeat layers once; top each stack with a tortilla. Spoon 1/4 cup Enchilada Sauce over each stack.

4. Bake at 350° for 20 minutes or until bubbly. Sprinkle with queso fresco and remaining Monterey Jack cheese. Serve with Enchilada Sauce and toppings.

*20 (4-inch) corn tortillas may be substituted. Add 2 more layers, and divide filling accordingly.

ENCHILADA SAUCE

MAKES ABOUT 5 CUPS

HANDS-ON 30 MIN.

TOTAL 30 MIN.

1/4

cup all-purpose flour

1/4

cup chili powder

6

Tbsp. vegetable oil

1

cup minced onion

4

garlic cloves, minced

2

(8-oz.) cans tomato sauce

2

tsp. ground cumin

1 1/4

tsp. table salt

1

tsp. dried oregano

1/4

tsp. ground red pepper

Cook first 2 ingredients in hot oil in a large saucepan over medium heat, stirring often, 2 minutes. Stir in onion; cook, stirring often, 3 minutes or until tender. Add garlic; cook, stirring often, 1 minute. Stir in remaining ingredients and 3 cups water. Cook, stirring often, 15 minutes or until thickened.

LIGHTEN UP!

Dried hibiscus flowers and black beans give these VEGETARIAN enchiladas their meaty texture.

Chicken and Sweet Potato Dumplings

MAKES 8 SERVINGS

HANDS-ON 1 HOUR

TOTAL 5 HOURS, 50 MIN., INCLUDING DUMPLINGS

Start with a whole chicken to create a flavorful, refined broth.

1

(3 3/4-lb.) whole chicken

2

celery ribs, chopped

2

carrots, chopped

1

medium onion, quartered

4

garlic cloves, crushed

3

fresh thyme sprigs

1 1/2

tsp. kosher salt

1/2

tsp. black pepper

1/2

medium onion, thinly sliced

2

carrots, sliced

1

celery rib, thinly sliced

Sweet Potato Dumplings

Shaved Parmesan cheese

Flat

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