Vegetarian Nut Roast - it's not just for Christmas...

Every year for Christmas, the chef, aka the Ma makes a nut roast for me ‘the awkward vegetarian’. Now I’d just like to point out I do volunteer to cook, but while my brother is often stand-in or sous chef, I’m usually relegated to clean-up duties and alternate shifts with my Dad. My lack of success in being allowed to cook a full meal for my family reminds me of my attempts to get a solo singing part in my primary school plays - they always found something else for me to do. Ok, I just had to get that off my chest - back to the best ever vegetarian nut roast. The champion nut roast of Christmas 2021 - recipe from none other than Delia Smith.

Whoomp here it is;

Curried Nut Roast
serves 4

225g mixed hazel, brazil and/or walnuts, finely chopped
8 tomatoes, peeled and chopped
1 medium green peppers, de-seeded and finely chopped
2 medium onions, finely chopped
75g wholewheat breadcrumbs
1 clove of garlic, crushed
1 teasp dried or 2 teaspoons chopped fresh mixed herbs.
1 tbsp mild curry powder or 1 teaspoon hot madras curry powder
1 egg beaten
Olive oil
Salt and freshly–milled black pepper

Preheat oven to gas mark 7 / 425°F / 220°C
Grease a 7 inch/18cm square cake tin
Begin by gently frying the onions and chopped pepper in a little oil until they are softened (about 10 minutes).
Meanwhile, mix the nuts and breadcrumbs together in a large bowl, adding the garlic, herbs and curry powder. Then stir in the onions, pepper and tomatoes, mix very thoroughly and season. Now add the beaten egg to bind the mixture together.
6. Finally, pack the mixture into the prepared tin and bake for 30 to 40 minutes until golden.

A homemade tomato sauce is a perfect accompaniment for this. It’s also yummy served cold with a salad.

I almost forgot…Happy New Year Peeps!

Hearty Healthy Minestrone Stewp!

Easy to make – hearty and healthy – eat it straight away, it tastes even better the next day or freeze it!  Approx ten minutes prep time and around 30 minutes to cook it all up.

1 x chopped bell pepper
1 x chopped onion
1-2 cloves of chopped garlic
1 x chopped carrot
Dessert spoon of olive oil
1 x tin of tomatoes
1 x tin of borlotti beans (or kidney, cannellini, butter beans)
Handful of chopped green beans
Half cup of frozen peas
Cup of wholemeal pasta (I used wholemeal spelt)
1 x half litre of vegetable stock – I recommend Marigold bouillon
1 x squeeze of tomato paste
Handful of basil leaves
Heaped teasp of mixed herbs
Half teasp of chill flakes

Using a medium to large saucepan, heat the olive oil and sauté the pepper, onion, garlic and carrot until soft.  Add the tinned tomatoes, (I also added in some chopped fresh tomatoes here that were getting soft).  Add the veggie stock, green beans, tomato paste and herbs – If you’re using fresh basil tear the leaves instead of chopping them – better for the release of flavour. Allow everything to come to the bubble! Add the pasta, peas strained beans reducing the heat, allowing the soup to simmer, stirring occasionally. After 20-30 minutes – check the pasta & green beans, once they’re cooked you’re ready to go.

You can vary this recipe to your taste - an opportunity perhaps to use up veggies from the fridge – e.g. add chopped celery to the sautéd vegetables or use diced potatoes or sweet potatoes instead of pasta.  Add more chili if you like a real kick. Use different types of beans. Add more stock to make it more soupy – I like a lot of bite in my soup so it’s more like stew.

Grated cheddar (or parmesan) makes a tasty garnish.
Toast pumpkin and /or sunflower seeds on a dry pan and add tamari or soya sauce to taste.  Once these cool they make a lovely crunchy topping. 

If there's any left store it in the fridge, it tastes even better the next day, an ideal recipe for batch cooking. 

Suggestions for a Dirty Weekend in January

In Ireland one of the downsides (albeit a very small downside) to a glorious Saturday or Sunday is we feel morally obliged to make the most of it with outdoor activities or suffer the guilt of being inside and ‘wasting the day’.  So let’s look at how we can make the most of a dirty weekend. Yes I’m talking weather-wise – apologies to anyone who feels they’ve been mislead by the title.

It’s January – if you haven’t done it already  now’s the time to take the tree down - really, waiting til Easter isn't the answer...even if it is particularly early this year.  Wrap all the decorations up and stick them under the stairs or in the attic or wherever until next December.

De-clutter!  I’ve taken to using organising consultant (yep that’s a thing), Marie Kondo’s mantra ‘if it doesn’t spark joy’ chuck it – and my bedroom has benefitted hugely – it looks about twice the size as it did before I started – not only will this give you more space but it really is great for your head space too.  Argos currently have canvas storage boxes – two for €4.99 which are fantastic for making the most of shelf space. 

Speaking of headspace – meditation – you’ve been meaning to try that for ages right? Download the headspace app and give it a whirl.  The first ten days are free. I’m a recent convert and can’t recommend it highly enough.  The other day I was just thinking to myself how much more present I feel, having started a daily (well...almost) meditation…and subsequently spent the following 15 minutes looking for my keys having mindlessly thrown them somewhere…it’s a work in progress.

Cooking – that cookbook you got for Christmas or recipe you spied online – what a perfect day to try it out.  Also an opportunity to do some batch cooking and stock the freezer for the week - oh look at you oh so organised!

Read a book – I love a good read, but find it’s usually something I do when I’m about to go to sleep so I’m only a couple of pages in and I conk out.   How about curling up on the couch all nice and cosy like and really getting stuck in and don't feel guilty.

It’s January – we're hanging on for dear life until payday, so think of this as a great opportunity to stay in and save some cash…if this is your aim then ignore the next suggestion…

Research – planning to go on holidays this year? What better way to get yourself through these initially dreary days than having a jaunt to look forward to.  Whether it’s a weekend or a longer event, staycation or awaycation, this is the perfect kind of day to do some research and maybe even some booking. 

In need of some exercise but dare not venture outside?  Try one of the many online fitness class – HIIT, Pilates, Yoga you name it there’s something available.  Personally I like Yoga with Adrienne, TX Yoga, the body coach (although I find Joe Wicks' hair distracting - how can it be so beautiful?), Bodyfit by Amy and PilatesAnytime.

That 2000 piece jigsaw puzzle you got for Christmas? Now’s your opportunity to get at least one corner of it done.

When that rain finally abates, grab your coat and get some fresh air.  You’ll be ready for it.

Your Secret Weapon for Healthy Bones

Happy World Osteoporosis Day!  Happy in that it’s raising awareness, and that’s a good thing.  Worldwide, Osteoporosis affects one in three women and one in five men over the age of fifty, but it’s not exclusive to the over 50s.  Known as a ‘silent disease’, oftentimes people are unaware of their bone density loss until they suffer a fracture. 

Throughout childhood dem bones dem bones really do need calcium as well as vitamin D to help us absorb it, enabling us to reach peak bone density by the age of 25 – 30. These micronutrients are essential for the prevention and treatment of osteoporosis as is weight-bearing exercise. From the macronutrient family, protein is an important body cell reparation and builder.  Other bone friendly nutrients include vitamin K, manganese and potassium all of which are contained with within prunes.

Let's shine the spotlight on prunes...When I think of prunes I think of that big bowl in the hotel buffet, which people under the age of not-caring avoid like the plague as helping yourself to a bowl of them would be the equivalent of standing on a chair and shouting ‘I have an announcement to make – I am constipated!’.

Digestive system benefits aside, prunes are becoming known for their bone building benefits. For the last twenty years, Dr. Bahram H. Arjmandi has been at the forefront of research into prunes or ‘dried plums’ as he calls them (I see where you’re going here doc - nice try).  Chairman of the Department of Nutrition, Food and Exercise Sciences at Florida State University, his studies show that in conjunction with sufficient calcium and vitamin D, may help prevent and even reverse bone loss.

He claims that during his career he has tested numerous fruits and none of them have come close to having the positive effect on bone density that prunes have.  In 2011, over a twelve month period two groups of osteopenic (precursor to osteoporosis) women were studied. Along with calcium and vitamin D supplements, one group consumed 100g of prunes per day while the other consumed 75g of dried apple a day. The prune ladies after a year had ‘significantly’ higher bone mineral density compared to the dried apple ladies.

While the original the recommendation was to consume 10 – 12 prunes a day, following a further study, this has been revised down to the more achievable 5 – 6 prunes.  Channel 4’s ‘Superfoods: The Real Story’ recently included a feature on prunes and an interview with Dr. Arjmandi. They also revealed that prunes are highly recommended for astronauts who suffer bone loss due to floating around space stations for six or so months at a time.  Now that’s a bit more sexy.

Where do you find all these bone friendly nutrients?

Calcium – milk, cheese, yogurt, spinach, kale, collards, soya beans, whitebeans, tinned salmon, sardines, figs, whey protein, fortified cereals.

Vitamin D – sunshine! Tuna, mackerel, salmon, fortified foods and drinks, egg yolks. In countries that get a little less sunshine a Vitamin D supplement is recommended.

Protein – eggs, fish, chicken, beef (ideally go for lean), turkey, dairy products, beans, legumes, nuts, seeds, tofu, quinoa, soya, spinach.

Vitamin K – spinach, cabbage, brussel sprouts,cauliflower, kale, liver, asparagus, broccoli, beans, soya beans, eggs, strawberries, prunes.

Manganese – beans, lentils, nuts, seeds, unrefined grains, prunes.

Weight-bearing exercise can include walking, hiking, running, body weight exercises, weight training, training with dynabands and general muscle strengthening exercises including Pilates. If you do have osteoporosis however and are attending a fitness class or a gym, it’s important to let the instructor know so they can offer you advice on modifications.

Oatily Delicious Bread Recipe

I’m more of a cooker than a baker, but this recipe is easy peasy with only a few ingredients all pickable uppable in a regular supermarket.  This bread is wheat free, low in fat, high in fibre and humminess and if you don’t like the texture of porridge but want the goodness of it this is a great breakfast solution.

 Ingredients for One Loaf:
175g porridge / oatmeal
175g pinhead oatmeal
120g oatbran
600ml buttermilk
1.5 teaspsoon bread soda
1 teaspsoon salt

Method:
Chuck everything into a bowl and mix it up, let it sit for half an hour while you preheat the oven.  Use non-stick greaseproof paper / parchment (turns out greaseproof paper isn’t non stick as I had thought!) to line your 900g/2lb loaf tin.  Bake at 180 degrees c for 1.5 hours.  To make it worth you’re while, given the baking time, it’s a good idea make two loaves of bread at the same time.  Keep an eye on it for the last half hour, to test stick a skewer or sharp knife and if it comes out without any sticky bits it’s done.  Leave the bread to cool for a bit before removing it from the tin and then place onto a wire tray, remove the paper carefully and leave it to further cool.

This bread keeps really well, but also a nice one to slice up and keep in the freezer, if you can stop yourself from devouring it all at once!