PEA-CHIA PARFAIT

PEA-CHIA PARFAIT

SERVES 
This is both a vegan and paleofriendly recipe, packed with anti-inflammatory Omega-3s and which both fills you up and helps you to banish the bloat

INGREDIENTS

3 tbsp chia seeds
1 cup coconut milk
½ tbsp honey
280g Greek yoghurt
2 peaches (or nectarines if you prefer), diced
2 tbsp sliced almonds

METHOD
1 Combine the chia seeds with the coconut milk and honey and refrigerate overnight.
2 In the morning, mix together with the yoghurt.
3 Fold in the fruit and nuts.
4 Serve with an additional drizzle of honey, if desired.

ONE-POT FRENCH TOAST

ONE-POT FRENCH TOAST

SERVES 

Enjoy this popular dish as a family without breaking a sweat
INGREDIENTS

1 loaf stale bread
6 eggs
1¾ cups milk
¼ cup cooking cream
¾ cup sugar
2 tbsp vanilla extract
½ cup all-purpose flour
½ cup brown sugar
1 tsp cinnamon
½ tsp salt
115g butter, cubed
1 punnet fresh raspberries Maple syrup

METHOD
1 Grease a 22cm x 23cm baking pan.

2 Tear the bread into chunks and place them into the greased pan. Mix together the eggs, milk, cream, sugar, and vanilla extract and pour the mixture evenly over the bread. Scatter about half the raspberries on top of the mixture.

3 In a separate bowl, mix together the flour, brown sugar, cinnamon and salt.

4 Add the butter and mix until  the batter comes together. Sprinkle the flour and sugar mixture evenly over the top of the bread mixture. Place in the refrigerator overnight.

5 In the morning, preheat the oven to 180C.

6 Bake for 45 to 60 minutes, until golden brown.

7 Serve with more fresh berries and maple syrup.

CHERRY AND CARAMELISED ALMOND ICE CREAM

CHERRY AND CARAMELISED ALMOND ICE CREAM

INGREDIENTS

800g ripe cherries

170g caster sugar, plus 4
tbsp extra for the almonds
600ml whipping cream
½ tsp almond extract
2 tbsp icing sugar
1L vanilla custard, shopbought
or homemade and
cooled
A drizzle of oil, for greasing
40g toasted flaked almonds
1 tbsp butter

METHOD

1 Remove the stalks and stones
from 600g of the cherries and
then roughly chop.

2 Place them into a medium
pan, add 170g caster sugar,
and then cook very gently for
10 minutes until the sugar
melts. Turn up the heat a little,
then simmer for 15 minutes
until the fruit has softened
and the mixture becomes a
chunky syrup. Allow to cool
completely.

3 In a large bowl, combine
the cream, icing sugar and
almond extract. Whip the
mixture until it just holds its
shape. Fold in the cooled
custard, then transfer the
mixture to an ice cream
machine and churn until you
achieve a thick consistency.

4 For the caramelised almonds,
line a baking sheet with
parchment.

5 Place the almonds, unsalted
butter and 4 tablespoons
of sugar in a pan, swirling
frequently, for about five
minutes.

6 When the sugar starts to melt
and the mixture turns into an
amber caramel, stir and mix
thoroughly until all the nuts
are coated.

7 Transfer immediately onto a
sheet of parchment paper.
Allow to cool slightly before
breaking into smaller pieces.
Transfer the mixture to a
Ziploc bag and crush with a
rolling pin.

8 Place the ice cream into a
suitable container for freezing,
greased with a little oil.

Add drizzles of the syrupy
cherries and incorporate the
caramelised almonds, rippling
through the ice cream using
a knife. Freeze for at least
6 hours, or for best results,
overnight.
9 Serve with whole cherries, to
garnish.

SPICY CHILLI PASTA WITH ALMONDS AND CHICKPEAS

SPICY CHILLI PASTA WITH ALMONDS AND CHICKPEAS

INGREDIENTS
1 tbsp olive oil
3 garlic cloves, chopped
1½ L vegetable or
chicken stock
½ tsp crushed red chilli
flakes
Salt, to taste
500g thin whole wheat
spaghetti
1 can chickpeas, drained
and rinsed
1 cup flat leaf parsley,
chopped
¼ cup roasted unsalted
almonds, chopped
½ cup grated Parmesan

METHOD
1 Heat the oil in a saucepan,
set over a medium-high
heat.
2 Stir in the garlic and sauté
for one minute.
3 Add the stock, chilli flakes
and 1 teaspoon salt. Bring
to the boil.
4 Add the pasta and cook,
stirring occasionally, until
the stock has almost been
absorbed and the pasta is
al dente, about 6 minutes.
5 Stir in the chickpeas,
parsley and chopped
almonds.
6 Garnish with a sprinkle of
Parmesan.

KUKU-YE KADOO (WHITE COURGETTE OMELETTE WITH MINT AND MELTING CHEESE)

KUKU-YE KADOO (WHITE COURGETTE OMELETTE WITH MINT AND MELTING CHEESE)

INGREDIENTS

100ml olive oil
1 onion, finely diced
1 tsp freshly grated
nutmeg
1 tsp dried mint
4 white courgettes
(about 350 g), coarsely
grated
6 eggs
2 tbsp self-raising flour
Grated zest of 1 lemon
½ tsp sea salt
½ tsp freshly ground
black pepper
200g provolone cheese
or any other melting
cheese, grated
Handful of chopped
walnuts and/or
barberries (optional)
Thick natural yoghurt,
to serve

METHOD
1 Preheat the oven to
180C.
2 Heat half the oil in a
frying pan over a low
heat and fry the onions
until softened. Stir in the
nutmeg and mint and
fry for another minute.
Remove from the heat
and allow to cool.
3 Pour the remaining
oil into a non-stick
ovenproof frying pan and
heat in the oven for 5 to
10 minutes.
4 Squeeze the grated
courgettes firmly to
remove as much moisture
as possible. Whisk the
eggs until frothy. Whisk
in the flour, lemon zest,
salt and pepper, followed
by the courgettes and
cheese. The mixture will
be quite sloppy.
5 Pour the mixture into
the hot oil. Cover the
pan with a lid or foil and
bake in the oven for 15
minutes or until nearly
set. Remove the lid and
cook for a further 10 to
15 minutes to brown the
surface.
6 Cut into wedges and
serve hot from the pan
with thick yoghurt. If
you want to be fancier
with your presentation,
you can turn it out onto
a serving platter. If the
surface seems overly oily,
then pat dry with a paper
towel. I think kuku is best
eaten lukewarm or at
room temperature with
pickles or relish. It keeps
well in the fridge and
makes a great picnic dish
or sandwich stuffing.

RASPBERRY ALMOND STREUSEL CAKE

What you need:
For the streusel topping:

• 25g Lurpak® Baking
• 50g plain flour
• A pinch of salt
• 25g caster sugar
• 50g toasted flaked almonds
For the cake:
• 200g Lurpak® Baking
• 200g caster sugar
• 4 eggs
• 200g plain flour
• 1 tsp. vanilla extract
• 1 tsp. rose water (optional)
• 1 level tsp. baking powder
• 250g raspberries or blueberries

What you do:
Preheat the oven to 160°C / 180°C Fan Assisted / Gas Mark 4.
Grease a 20cm spring form tin, then line the base with baking
paper.
For the streusel topping, melt the Lurpak® Baking in a small pan,
then stir in the flour, salt and caster sugar. Mix with a wooden
spoon to make a crumbly mixture and gently fold in the flaked
almonds.
To make the cake mix, put the Lurpak® Baking into a large bowl
and beat with the sugar to make a light, creamy mixture.

Next, beat in the eggs one at a time. If the mixture starts to curdle, add a
spoonful of flour.
Add the vanilla extract and the optional rose water, then, using a large
metal spoon, gently fold in the remaining flour and baking powder. If the
batter doesn’t easily drop off the spoon, add a little milk.
Spread the mixture in the tin and dot with the raspberries or blueberries.
Cover with the streusel mixture and bake in the oven for 45 minutes.
Leave the cake to cool in the tin for 15 minutes then remove and serve.

KALEIDOSCOPE’S BUTTER CHICKEN

INGREDIENTS
700g boneless chicken, skin removed

and cut into small pieces
FOR THE MARINADE
1 tbsp garlic and ginger paste
3 tbsp white vinegar
Salt, to taste
2 tsp red chilli powder
2 tsp cumin powder
¼ cup mustard oil

FOR THE CURRY SAUCE
¼ cup ghee
1 cinnamon stick
3 cardamom pods
7 whole black peppercorns
3 cloves
1 tbsp garlic, finely chopped
½ tbsp ginger, finely chopped
2 brown onions, finely chopped
2 tbsp tomato paste
1 tbsp honey
100g butter
3 tbsp ground cashew nuts, made into
a paste with a little water
100ml cooking cream
A handful of fresh coriander leaves, to
garnish

METHOD
1 Combine the chicken with all the
ingredients for the marinade and allow
to rest for 10 minutes.

2 Thread the marinated chicken pieces
onto skewers and place in a tandoor
oven, barbecue or under a hot grill until
cooked. Set aside.

3 Heat a saucepan over a medium-high
heat. Add the ghee and sauté the
cinnamon, cardamom, black peppercorns
and cloves until their fragrance is
released.
4 Add the onions, garlic and ginger and
gently sauté until the onions turn golden
brown.

5 Add the tomato purée, honey, butter and
cashew nut paste.

6 Add the chicken, cover and reduce the
heat to a slow simmer for about 20
minutes, stirring halfway through.

7 Finish the sauce with cream, give the dish
a final stir and garnish with coriander
leaves before serving.

Did Neanderthals Eat Their Greens?

The oldest known Neanderthal faeces suggest that cavemen ate vegetables as well as meat. Researchers analysed the 45,000 year-old remains from the archaeological site of El Salt, in Spain and, as expected, discovered coprostanol, a lipid formed from digesting dietary cholesterol. They also found 5B-stigmastanol, a substance made when digesting plants.

  ‘Neanderthals probably ate what was available in different situations, seasons and climates,’ said Ainara Sistiaga, a graduate student at the University of La Laguna.

Previous studies suggested that Neanderthals probably ate nuts and plants, based on residue found in their

teeth. However, since Neanderthals used their teeth as tools, they may not have actually consumed the plant

matter. It’s also possible that the traces of plant came from the stomach contents of their prey.

Ancient Health Food

Peaches are not just a delicious fruit - in Chinese culture, they are considered a symbol of long life that stretches back to ancient times. New archaeological evidence from the Yangtze River valley, near Shanghai, has revealed that peaches were one of the earliest fruits to be domesticated by humans. Analysis
of peach pits in the region indicates that peach trees were grown and bred at least 7,500 years ago. Thanks to these centuries of careful selection, the peach changed from a small fruit with little flesh to the plump, healthy treat we know today.

Wholewheat Fettuccine With Kale, Caramelized Onions And Marinated Goat’s Cheese

In this recipe, Amy uses her own Marinated Goat’s Cheese inspired by Meredith Dairy but it also works well with a good, soft goat’s cheese.

Ingredients
 2 tablespoons extra virgin
olive oil
3 medium to large red
onions, thinly sliced
Sea salt
340 g (12 oz) wholewheat
fettuccine
700 g (1 lb 9 oz/10
cups) sliced lacinato kale
(cavolonero) (from about
1½ bunches)
225 g (8 oz) Marinated
Goat’s Cheese) at room
temperature
Freshly ground black pepper

Method
1. Warm the olive oil in a large frying pan over medium heat and add onions. Sauté for 10 minutes or until beginning to brown. Add 1 teaspoon salt, lower heat slightly and continue cooking for 15 to 20 minutes more or until onions are soft and caramelized.

2. Meanwhile, bring a large pan of water to the boil and add a large pinch of salt. When onions are caramelized, add fettuccine to boiling water and cook for 10 to 12 minutes, or following the packet instructions, until al dente. Drain pasta and return to pan.

3. While the pasta cooks, stir kale into onions, cover frying pan and cook for 6 to 8 minutes or until tender, stirring once or twice. Add onion and kale mixture, three quarters (175 g/6 oz) of the marinated goats’ cheese and lots of black pepper to pasta; toss well.

4. Drizzle in a tablespoon or more of oil marinade from the cheese and season to taste. Divide among bowls and top with a crumble of remaining goat’s cheese; serve immediately.

Peach Chia Breakfast Shake

This shake is simple so the nectar-like flavours of fresh summer peaches can really shine, though it’s also terrific made with blueberries when peaches aren’t available. The chia seeds create a luscious consistency and provide abundant omega fatty acids and steady endurance for the day ahead. If you want to sneak in an extra superfood, blend in a little maca root powder or add a sprinkle of bee
pollen on top.
Note: For the best results, it’s essential to make this recipe with homemade almond milk and ripe local peaches. Honey can be a nice addition, depending on the sweetness of your peaches and your preference, so it’s optional here.
Ingredients
2 tablespoons chia seeds 360 ml (12 fl.oz/1½ cups) almond milk 3 large peaches (560 g/1 lb 4 oz), pitted and quartered 1 tablespoon coconut butter or extra virgin coconut oil &1 teaspoon vanilla extract ⅛ teaspoon ground cinnamon 2 to 3 teaspoons raw honey, optional

Method
1. Place chia seeds in a clean, dry, 1-litre (35 fl.oz) jar with
a tight-fitting lid and set aside.
2. Put almond milk, peaches, coconut butter, vanilla,
cinnamon and honey (if using) in an upright blender.
3. Blend on high speed for at least 1 minute or until
completely smooth. Pour half of the mixture into jar with
chia seeds, tighten lid and shake well, making sure that no
chia seeds stick to the bottom.
4. Add remaining peach mixture, tighten lid and shake
until chia seeds are evenly distributed.
5. Place in the fridge and chill for 2 hours or overnight.
It’s ready when mixture has thickened and the shake is
thoroughly chilled.

Celebrating The Art of Eating Well

With more and more research supporting the need to avoid refined, processed foods and introduce more fresh whole food ingredients to your diet, a bit of recipe inspiration is always welcome. Amy Chaplin’s book At Home in the Whole Food Kitchen: Celebrating the Art of Eating Well provides just that.

 A former executive chef at New York’s renowned vegan restaurant, Angelica Kitchen, and now a private chef whose clients include Natalie Portman and Liv Tyler, Amy is well versed in making healthy ingredients into mouthwatering meals. Her sophisticated cookbook helps teach you how to cook in the most nourishing and delicious ways. Part One lays the foundation, teaching you how to stock your cupboard. It lists not only ingredients but equipment, knowledge on how to and why to use certain

ingredients as well as a whole arsenal of simple recipes for daily nourishment. And for those sceptics, who still view vegetarian food as bland and boring, Part Two follows with a creative collection of vibrant, easy to follow recipes showing vegetarian cooking at its delectable best. All the following recipes are from: At Home in the Whole Food Kitchen by Amy Chaplin, £25, Jacqui Small Publishing available from Amazon and all good bookshops. The Art of Eating Well Celebrating For more inspiration and information about the author please go to amychaplin.

prawn and asparagus salad with coconut. dressing

prawn and  asparagus salad with coconut. dressing
Serves 4
Coconut milk is not only great for curries, you can use it to make summary dressings and in place of milk in custarcds.

2 bunches asparagus, trimmed, blanched, refreshed
1 Lebanese cucumber, thinly sliced into ribbons la mandoline is ideal
1 small bunch rocket
16 cooked, peeled (tails intac) prawns Micro cress*, to serve

Coconut dressing 
1/4 cup (60ml)coconut milk
1 tbs lime juice
2 tsp fish sauce
2 tsp palm sugar
2 kaffir lime leaves, finely shredded

Combine dressing ingredients in a bowl. Divide asparagus, cucumber, rocket and prawns among it plates. Drizzle over dressing and garnish with micro cress. Micro cress and kaffir lime leaves are from grengrocers. Palm sugar is from Asian supermarkets.

cheesy bread and butter banana pudding

cheesy bread and butter banana pudding
Serves: 4 | Preparation time: 10 minutes | Baking time: 35 minutes
What You Need
2 ripe bananas, sliced thinly
7 slices bread, crust removed
4 eggs
4 cups milk
2/3 cup caster sugar
2/3 cup cheddar cheese, grated
1/2 cup sultanas
1 teaspoon vanilla

What You Do
1. Preheat oven to 350ºF/180ºC.
2. Spread butter over both sided of bread and cut slices of bread into half.
3. In a deep bowl, whisk eggs, sugar, milk and vanilla, until smooth.
4. Arrange bread in a pie dish.
5. Spread sultanas, grated cheese and bananas in between bread slices.
6. Pour custard over bread. Set aside for 10 minutes for bread to soak up custard.
7. Bake for 35 minutes or until custard has set on the outside and slightly wobbly on the inside. Serve warm or cold.

creamy vanilla wafers banana pudding

creamy vanilla wafers banana pudding
Serves: 6 | Preparation time: 20 minutes | Refrigeration time: 1 hour
What You Need
5 ripe bananas, sliced thinly
2 cups milk
3 eggs yolks, beaten
2 tablespoons butter, softened
2/3 cup caster sugar
1/3 cup all-purpose flour (or 3 tablespoons corn flour)
1/8 teaspoon salt
1 teaspoon vanilla essence
1 box (12 ounce) of vanilla wafer cookies or biscuits
Whipped cream, optional, for serving

What You Do
1. In a saucepan, combine sugar, flour and salt. Gradually stir in milk,
a little at a time to make sure the flour is dissolved. Add in eggs.
2. Cook over low to medium heat, stirring constantly for about
10 minutes, or until mixture thickens and becomes custard like. Remove from heat.
3. Stir in butter and vanilla. Set aside to cool.
4. Using a casserole dish/glass container, arrange a layer of cookies followed by a layer of bananas.
5. Pour half the custard over the cookie and banana layer, making sure the custard covers the bananas to prevent discoloration.
6. Arrange another layer of cookies and bananas, and cover with the remaining custard.
7. Allow to cool for approximately 15-30 minutes before refrigerating for at least 1 hour. Serve with whipped cream, if desired.
Comments
When stirring the custard, make sure you reach the bottom, sides and corners of the saucepan to prevent custard from sticking and scorching

uttermilk banana pancakes

uttermilk banana pancakes
Makes: 12 | Preparation time: 10 minutes | Cooking time: 15 minutes
What You Need
2 ripe medium bananas, diced
2 cups all-purpose flour
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
2 cups buttermilk
2 eggs, lightly beaten
5 tablespoons butter, melted
1 teaspoon vanilla essence
1/2 teaspoon salt
Butter for frying

What You Do
1. In a large bowl, combine flour, baking soda, baking powder, salt and sugar.
2. In another bowl, whisk together eggs, buttermilk, butter and vanilla.
3. Add wet ingredients to dry ingredients and mix until well combined.
4. Add bananas to the mixture, and stir lightly.
5. Heat a non-stick frying pan over medium heat. Grease pan with a little extra butter. Working in batches, pour 1/4 cup of batter into pan and use a
spoon to spread batter out to a 12cm (diameter) circle. Reduce heat to low. Cook for 2 to 3 minutes, or until bubbles start to appear on surface.
Turn the pancake over and cook for a further 2 minutes, or until cooked through.
6. Repeat with remaining mixture, greasing pan in between pancakes.
7. Serve warm with whipped cream, jam, honey or golden syrup.

ranberry banana drop scones

ranberry banana drop scones
Makes: 12 | Preparation time: 10 minutes | Cooking time: 20 minutes
What You Need
2 over-ripe medium (2/3 cup) bananas, mashed
1 cup self raising flour
2/3 cup milk
1 egg, beaten
2 tablespoons sugar, or to taste
1/3 cup dried cranberries
Pinch of salt
Butter for frying

What You Do
1. In a mixing bowl, combine flour, sugar and salt.
2. Add in bananas and eggs.
3. Gradually whisk in milk until the mixture resembles a smooth thick batter.
4. Stir in cranberries.
5. Drop heaped spoonfuls of mixture onto greased non-stick frying pan at medium heat (allowing room for mixture to spread). When mixture starts
to bubble after 2-3 minutes, turn over and cook briefly on other side until lightly browned.
6. Repeat with remaining mixture, greasing pan in between scones.
7. Serve warm with whipped cream, butter, honey or golden syrup.

brown sugar glazed bananas with ice-cream

brown sugar glazed bananas with ice-cream
Makes: 4 | Preparation time: 5 minutes | Cooking time: 10 minutes
What You Need
4 firm, just ripe bananas, peeled and cut half lengthwise
1/2 cup palm sugar or dark brown sugar
1/4 cup water
1 teaspoon vanilla essence
2 tablespoons butter, chopped

What You Do
1. Melt sugar, vanilla and water over low-medium heat in a pan until
it forms a caramel.
2. Add bananas, cut side down, and cook about 1-2 minutes on each side,
or until a glaze forms on the bananas. Watch carefully, don't allow sugar to char.
3. Add butter, and cook for another 2 minutes.
4. Serve bananas warm with ice-cream or yogurt.
Variations
For a slightly alcoholic taste, drizzle 1-2 tablespoons of rum or liqueur on top of warm caramelized bananas.

rispy banana fritters

rispy banana fritters
Makes: 10 fritters | Preparation time: 10 minutes | Cooking time: 10 minutes
What You Need
5 medium-sized ripe bananas (suitable for cooking), halved
1 ¼ cups all-purpose flour
3 tablespoons rice flour
1 tablespoon custard powder
2 teaspoons baking powder
1 1/4 cup water, or just enough
Pinch of salt
Oil for deep frying

What You Do
1. In a mixing bowl, combine various flours, baking powder and salt.
2. Add in water and mix until well combined.
3. Heat oil in pan or wok over medium flame.
4. Coat bananas in batter, and deep-fry in hot oil for 3-4 minutes, or until
bananas are golden brown. Drain on paper towels.
Variations
The custard powder gives a nice aroma and light yellow tinge to the batter. You can replace the rice flour with all-purpose flour, but the rice flour adds a

CAKE WITH PINEAPPLE

For 4/6 people
Preparation time: 20 min
Cooking time: 55 min

ingredients
1 fresh pineapple or canned
200 g flour
125 g unsalted butter
125 g dark brown sugar
2 tablespoons milk
3 eggs
2 packets of vanilla sugar
1 teaspoon baking powder
A knob of butter or 1 tablespoon oil to grease the pan

equipment
An ovenproof dish
a bowl
a glass

preparation
Preheat the oven gas mark 6.
In a glass, dissolve the yeast in 2 to 3 tablespoons milk. In a bowl, combine flour, brown sugar and eggs.
Add the softened butter and diluted yeast in milk and stir. Cut pineapple into tench. Reserve a few slices to coat bottom of pan and stir in remaining pineapple in the preparation after cutting into cubes.
Butter the mold. Sprinkle bottom of pan with vanilla sugar. Place on bottom and sides of pineapple rings. Pour the mixture and bake for 55 minutes.
Check for doneness with the tip of a knife, if it comes out clean your cake is ready.
The unmold and let cool on a platter.
This cake can be served warm or cold.