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Thursday, November 15, 2018

Healthy food kids will love

November 15, 2018 1 Comments

HEALTHY FOOD KIDS WILL LOVE

It always feels great to watch your child polish off a healthy, home-cooked meal, so we’ve chosen our favourites for the whole family to enjoy together.
Feeding children can be one of the most satisfying but also one of the most stressful parts of parenting – and it’s not uncommon to get embroiled in a fearsome stand-off at mealtimes. So, to avoid the meltdowns, we’ve cooked up some sneaky ideas for giving kids the foods they love, packed full of the nutrients they need, from breakfast to dessert, with help from our nutritionist Kerry Torrens.

HEALTHY FOOD KIDS WILL LOVE
Healthy food kids will love
Healthy food kids will love

MAKE THE BEST OF BREAKFAST

It goes without saying, but setting your child up for the day with a healthy breakfast will make you both feel good. Something filling and fibrous should get the digestive system going, keep kids full until lunch and help sustain their concentration and mood. Try serving porridge with a side portion of blueberries or chopped banana for an extra boost of vitamins and minerals, and there’ll be plenty of fun stirring the colours in.
Some children are less keen to eat first thing – if that’s the case tempt them with an egg served with soldiers for dipping or whizz up a yogurt-based smoothie for a satisfying combination of protein, carbs and valuable hydration.
  • Dippy eggs with Marmite soldiers
  • Avocado & strawberry smoothie
  • Apple & sultana porridge
  • Peanut butter & banana on toast
  • Berry bircher
  • Melon & crunchy bran pots

PERFECT PASTA

Pasta provides a good source of energy, plus it makes a great base for sneaking in all sorts of ingredients like tofu or spinach that may not normally be on your little one’s list of favourites. You can also cram in their full five-a-day with our clever pasta sauce recipes.
  • Meatballs with hidden veg sauce
  • 5-a-day Bolognese
  • Layered rainbow salad pots
  • Tofu & spinach cannelloni
  • Creamy ham, leek & mushroom spaghetti
  • Pesto chicken kebabs with roasted veg pasta

FAMILY TIME

There is always a temptation to pack the kids full of vegetables and homemade fare, then munch on some toast when they’re tucked up in bed. After all, who isn’t shattered once the day’s work is done? That’s why these family meals are designed to suit everyone from toddlers to teens, so you won’t be making an excess of different meals (or have an excess of washing-up).
All the meals are freezable, too, so make a couple in advance, or double up your portions and you won’t have to reach for a naughty ready meal in times of crisis.
  • Easy beef stew with sweet potato topping
  • Easy lamb tagine
  • Chicken & vegetable casserole
  • Easy fish cakes

FISH FOR THOUGHT

It’s worth remembering that we should all be eating more fish – ideally two or more portions a week with one being the oily variety like salmon, trout and sardines. Oily fish supply the healthy fats known as omega-3, which are important for our brain, nervous system and heart. If your child isn’t one of those who loves nothing more than mackerel, then these recipes are great for filling them with healthy fresh fish, rich in omega-3, and they’ll still feel like they’re tucking into something special. They’re sure to enjoy speedy homemade fish fingers or salmon and ginger fish cakes – and you can even throw in some sweet potato chips.
  • Salmon & spaghetti parcel
  • Easy fish pie
  • Salmon & ginger fishcakes
  • Fish fingers & mushy peas
  • Prawn & cod cakes
  • Classic chunky fish cakes

SUPER SOUP

Freshly made soups make a great freezer staple for quick lunchtime meals. Try serving some of the classics with toast soldiers, vegetable crudités and let your child sprinkle on yogurt and seeds to keep them digging in double-quick. This lentil soup is packed full of pulses and sweetened with grated apple and sweet potato. Simply adjust the curry powder depending on your child’s tastes.
Sweet potato & lentil soup
A creamy yet silky tomato soup has to be the ultimate comfort food after a long day at school.
Real tomato soup
Perfect for sneaking in an abundance of courgettes and the cheesy topping on this soup is often a winner with kids.
Courgette, potato & cheddar soup

CURRY IN A HURRY

Experimenting with different flavours is a brilliant part of developing your child’s tastes and these healthy, mild dishes make a great starting point for introducing them to spicier food:
  • Child-friendly Thai chicken noodles
  • Easy butter chicken
  • Mumbai potato wraps with minted yogurt relish
  • Creamy veggie korma
  • Chicken & sweet potato curry

FAST FOOD

Putting something speedy on the plate is often a priority with kids of any age, but fast food doesn’t have to mean food that is high in fat, salt and sugar. Simple ingredients like eggs, pulses and beans can quickly be transformed into a delicious and nutritious supper.

OMELETTES

Omelettes can make great finger food for younger children if you cut it into strips. And of course it can be whipped up in no time, using whatever fillings you have to hand in the fridge. Here’s some inspiration:
  • Melting tomato & basil omelette
  • Toddler recipe: Mini egg & veg muffins
  • Ricotta, tomato & spinach frittata
  • Spinach & courgette frittata
  • Potato & paprika tortilla

BURGERS

It should be easy to get the kids to the table for a burger. Try out some of these healthy recipes that feel like a cheeky takeaway, but are actually packed with nutrients.
  • Mushroom & chickpea burger
  • Turkey burgers with beetroot relish
  • Skinny Thai burgers

PIZZA

Whipping up homemade pizza bases is much simpler than you think. Let the kids experiment with decorating their own using healthy toppings which also count towards their 5-a-day. This makes mealtime fun and the end products are bound to be a hit with the whole family. Pizza-inspired dishes are always popular so stir up a little interest with a pizza omelette or a pizza-topped baked potato…
  • BBQ chicken pizza
  • Caramelised onion & goat’s cheese pizza
  • Cajun prawn pizza
  • Super-healthy pizza
  • Pizza omelette
  • Pizza baked potatoes
Do the kids get peckish between meals? Try whipping up healthy, speedy snacks like these:
  • Smashed bean dip
  • Lemon & coriander hummus
  • Gingerbread bites

TREATS & DESSERTS

If you want to give the kids something a bit special for dessert, but don’t want it to be packed full of sugar, then these fruit-packed puds might be just the thing.
  • Juicy Lucy pudding
  • Frozen fruit sticks with passion fruit & lime drizzle
  • Frozen strawberry yogurt
Want more inspiration on cooking with children? Discover our guide to cook with kids by age and top 10 tips for cooking with kids.
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Top 10 tips for healthy Caribbean cooking

November 15, 2018 0 Comments
Mother and daughter team, Monica and Lee Cudjoe founded Tan Rosie Foods in 2010 and create Caribbean concoctions inspired by family recipes from Carriacou in Grenada. Here they share their top tips for cooking healthy and authentic Caribbean cuisine at home…
Top 10 tips for healthy Caribbean cooking
Top 10 tips for healthy Caribbean cooking

TOP 10 TIPS FOR HEALTHY CARIBBEAN COOKING

1. FIRE UP THE BARBECUE

Barbecuing is a very popular cooking method in the Caribbean and is a healthy alternative to frying as you omit most of the oil. Coat your lean meat, skinless chicken or pork in a jerk seasoning or a Caribbean rub for great flavour and barbecue to perfection. Wet weather keeping you indoors? Roast or grill for a similarly healthier result.

2. MAKE THE MOST OF MEAT WITH A MARINADE

We love to marinade our food in the Caribbean to make sure it’s bursting with flavour. A good tasty marinade will give your food plenty of depth, avoiding the need for added fats like cream and butter for a good taste. For a Caribbean influenced, easy and healthy marinade, juice and zest a lime, grate some ginger, chop a Scotch bonnet chilli and combine with a little olive oil, salt and some Caribbean hot sauce. Use to marinade lean meats or salmon or alternatively use with chopped tropical fruits such as mango, pineapple and papaya for an excellent salsa.

3. DIY COCONUT MILK

Coconut milk is a great way to add a creamy taste to Caribbean food but beware, it is fairly high in calories. Instead of using full-fat coconut milk, opt for the light or low fat versions, which taste just as good. Feel adventurous? Make your own by grating a fresh coconut and blending with water. Strain to remove the coconut pulp and add to curries, stews and more of your favourite Caribbean dishes for a healthier option.

4. GET A PROTEIN HIT WITH BEANS AND PULSES

Beans and pulses are often used in Caribbean cooking and are added to soups, rice dishes and stews. When eaten with rice, traditional pulses such as kidney beans or pigeon peas provide you with a good dose of protein and all the essential amino acids your body needs. Protein is also reported to make you feel fuller for longer – meaning you are less likely to snack between meals.

5. THE HEALTHY SECRETS OF THE RED SNAPPER

You’ll often find red snapper on the Caribbean menu – it’s delicious and its health benefits are varied. Apart from being an excellent, low-fat source of protein, it provides almost your entire recommended daily amount of vitamin D. Serve a Caribbean citrus salad alongside for a hit of vitamin C.

6. BALANCE BLOOD SUGAR WITH SWEET POTATOES

I love the versatility of sweet potatoes and often use them in a variety of dishes. They are particularly tasty baked with spring onions, the juice and zest of an orange, salt and pepper plus a squirt of extra virgin oil. Apart from being full of vitamins C, D and B6 and the minerals iron, magnesium and potassium, they release natural sugars slowly into the bloodstream, helping to ensure your body receives a balanced and regular source of energy.

7. SPICE THINGS UP WITH A SCOTCH BONNET

The Scotch bonnet is native to the Caribbean and used to make hot sauces and spice up curries and stews. If you like it hot, chop a Scotch bonnet as this will release the potent heat while adding to a dish whole will add flavour but keep things cooler (though make sure you don’t eat it!) Scotch bonnets contain vitamins A and C and are good sources of potassium.

8. PINEAPPLE – A TASTE OF PARADISE

This tropical fruit is synonymous with the Caribbean and reminds me of sitting on Paradise Beach in my native home in Carriacou, Grenada. A delicious and healthy dessert option is fresh pineapple sliced, drizzled with honey and a sprinkling of ground cinnamon then grilled and served with a dollop of low-fat crème fraiche.

9. EAT YOUR GREENS

Callaloo is a green leafy vegetable found in the Caribbean that is used in the well-known soup of the same name in Trinidad and Tobago. It’s a versatile veg and ideal for using in your own soups, stews and beyond as it’s a great source of dietary fibre. If you struggle to find this super green, try spinach and kale as a great substitute.

10. LEARN TO LOVE LEAN MEAT

Although not an obvious meat choice here in the UK, in the Caribbean, particularly Jamaica, goat is a popular option and used in popular dishes such as curried goat. Although it tastes ‘meaty’, goat is actually very lean – each 100g serving of raw goat meat only has 109 calories and is low in saturated fat, making it a great alternative to fatty red meats. Great for your heart and waistline. You can buy goat’s meat from specialist suppliers across the UK.
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3 Non-Traditional Ways to Prepare Your Holiday Turkey

November 15, 2018 2 Comments

3 Non-Traditional Ways to Prepare Your Holiday Turkey

3 Non-Traditional Ways to Prepare Your Holiday Turkey
3 Non-Traditional Ways to Prepare Your Holiday Turkey


Deep-Fryed Turkey

3 gallons peanut oil for frying, or as needed
1 (12 pound) whole turkey, neck and giblets removed
1/4 cup Creole seasoning
1 white onion
In a large stockpot or turkey fryer, heat oil to 400 degrees F. Be sure to leave room for the turkey, or the oil will spill
over.
***** Side Note *****
How to determine the amount of oil you need:
The easiest way I’ve found to determine the amount of oil you need is to place the turkey into the fryer and fill with water until the turkey is just covered. Remove turkey and allow to drain, pat dry with paper towels as well. Make note of the level of water in the fryer. Discard water and dry throughly. Fill frying vessel with oil to the level as noted above. This should help in preventing hot oil spill overs.
***** End Side Note *****
Layer a large platter with food-safe paper bags. Rinse turkey, and thoroughly pat dry with paper towels. Rub Creole seasoning over turkey inside and out. Make sure the hole at the neck is open at least 2 inches so the oil can flow freely through the bird. Place the whole onion and turkey in drain basket. The turkey should be placed in basket neck end first. Slowly lower basket into hot oil to completely cover turkey. Maintain the temperature of the oil at 350 degrees F, and cook turkey for 3 1/2 minutes per pound, about 45 minutes. Carefully remove basket from oil, and drain turkey. Insert a meat thermometer into the thickest part of the thigh; the internal temperature must be 180 degrees F.
Finish draining turkey on the prepared platter.

Grilled Whole Turkey

12 pounds whole turkey
2 cups water
3 tablespoons chicken bouillon powder
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon poultry seasoning
1/2 teaspoon chopped parsley
1 teaspoon paprika
Prepare an outdoor grill for indirect medium heat, and lightly oil grate. Rinse turkey, and pat dry. Place turkey breast side down on the prepared grill. Sear turkey on both sides until skin is golden to dark brown. In a large roasting pan, mix together the water, bouillon powder, garlic powder, onion powder, poultry seasoning, parsley, and paprika. Place turkey breast side down in the roasting pan. Scoop the pan mixture over the turkey. Cover tightly with foil and place on grill. Grill 3 to 4 hours, until the internal temperature of the thigh reaches 180F. Remove turkey from grill and let stand 15 minutes before carving.

Smoked Turkey

1 turkey 8 to 22 lbs., fresh or completely thawed
Sweet Pickle Brine (recipe to follow)
Maple syrup
Sweet Pickle Brine:
1 gal. water
2 1/2 cups salt, rock, pickling or canning salts are recommened
1/3 cup of light brown sugar
1 tablespoon Lquid garlic
1 oz. pickling spices
Mix well. You may need to adjust the amounts depending on the size of your bird. This recipe should suit you fine for an 8 to 12 lb. turkey.
Rinse turkey thoroughly with cold water, drain and pat dry. Prepare sweet pickle brine. Brine turkey according to the following schedule, 8 to 12 lb. bird 3 days, 13 to 16 lb. bird 4 days, 17 to 22 lb. bird 5 days. Remove from brine; rinse thoroughly in cold water and pat dry. Allow to dry in refrigerator for 24 hours.
Lock wings behind back and tie legs and tail together. Baste turkey with maple syrup before putting in smoker and every 2 hours while smoking. Position turkey on cooking grill. Smoke cook until done.
The best way to determine doneness is to insert a meat thermometer into the thickest part of the turkey (the breast) the internal temperature should read 180 degrees F.
Smoking food is more an art than a science; this recipe is not intended for the novice. Allot of factors go into determining the cooking time for a particular food when smoking.
Cool turkey in the refrigerator for 24 hours before serving to enhance the smoked flavor. You may serve the turkey right away if you wish.
Read more Turkey Recipes
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3 Ways To Cook The Perfect Rice

November 15, 2018 0 Comments
Rice may be cooked by 3 methods, each of which requires a different proportion of water. These methods are boiling, which requires 12 times as much water as rice; the Japanese method, which requires 5 times as much; and steaming, which requires 2-1/2 times as much. Whichever of these methods is used, however, it should be remembered that the rice grains, when properly cooked, must be whole and distinct. To give them this form and prevent the rice from having a pasty appearance, this cereal should not be stirred too much in cooking nor should it be cooked too long.
3 Ways To Cook The Perfect Rice
3 Ways To Cook The Perfect Rice

3 WAYS TO COOK THE PERFECT RICE

BOILED RICE

Boiling is about the simplest way. Properly boiled rice not only forms a valuable dish itself, but is an excellent foundation for other dishes that may be served at any meal. The water in which rice is boiled should not be wasted, as it contains much nutritive material. This water may be utilized in the preparation of soups or sauces, or it may even be used to supply the liquid required in the making of yeast bread.
BOILED RICE (Sufficient to Serve Eight)
1 c. rice ; 3 tsp. Salt; 3 qt. boiling water
Wash the rice carefully and add it to the boiling salted water. Boil rapidly until the water begins to appear milky because of the starch coming out of the rice into the water or until a grain can be easily crushed between the fingers. Drain the cooked rice through a colander, and then pour cold water over the rice in the colander, so as to wash out the loose starch and leave each grain distinct. Reheat the rice by shaking it over the fire, and serve hot with butter, gravy, or cream or milk and sugar.

JAPANESE METHOD

Rice prepared by the Japanese method may be used in the same ways as boiled rice. However, unless some use is to be made of the liquid from boiled rice, the Japanese method has the advantage of being a more economical way of cooking this cereal.
JAPANESE METHOD (Sufficient to Serve Eight)
1 c. rice ; 1-1/2 tsp. Salt; 5 c. boiling water
Wash the rice, add it to the boiling salted water, and boil slowly for 15 minutes. Then cover the utensil in which the rice is cooking and place it in the oven for 15 minutes more, in order to evaporate the water more completely and make the grains soft without being mushy. Serve in the same way as boiled rice.

STEAMED RICE

To steam rice requires more time than either of the preceding cooking methods, but it causes no loss of food material. Then, too, unless the rice is stirred too much while it is steaming, it will have a better appearance than rice cooked by the other methods. As in the case of boiled rice, steamed rice may be used as the foundation for a variety of dishes and may be served in any meal.
STEAMED RICE (Sufficient to Serve Six)
1 c. rice; 1-1/2 tsp. Salt 2-1/2 c. water
Wash the rice carefully and add it to the boiling salted water. Cook it for 5 minutes and then place it in a double boiler and allow it to cook until it is soft. Keep the cooking utensil covered and do not stir the rice. About 1 hour will be required to cook rice in this way. Serve in the same way as boiled rice.
Good luck. – Source:  Cooking Tips
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Wednesday, November 14, 2018

5 Tips To Drinking Beer Responsibly

November 14, 2018 1 Comments
Tips To Drinking Beer – Being the most popular alcoholic beverage in existence, beer is everywhere. In certain situations, it is readily available and may present a problem for anyone who is not familiar with its side effects or being responsible in this situation.
5 Tips To Drinking Beer Responsibly
5 Tips To Drinking Beer Responsibly

5 TIPS TO DRINKING BEER RESPONSIBLY

TO DRINK MINIMUM QUANTITIES.

If you find yourself drinking more than would be used in a social situation, alcoholism may be a lurking illness. The best way to avoid addiction is to drink minimal quantities and know when to stop.

TO DRINK BEER AT HOME.

The best way to drink beer responsibly is to simply drink it at home. This will eliminate the danger associated with driving or getting into a confrontation with others.

TO DRINK NOT DRIVE.

If you have consumed beer, it is best not to drive. Not only may it be illegal, but also dangerous. If you need to go somewhere, walk or have someone to take you.

IF YOU ARE AWAY FROM HOME AND HAVE BEEN DRINKING.

You should give your keys to a friend, designated driver or call someone to pick you up. If you need a ride home, you can call a friend, family member of even a taxi. Anytime that you are under the influence of alcohol, it is pertinent that you not attempt to operate an automobile. This could not only endanger your life, but those of others as well.

NEVER LEAVE YOUR DRINK UNATTENDED IN A PUBLIC PLACE.

This is especially true of restaurants, bars and/or anywhere that alcohol is served. Leaving your drink unattended may leave you susceptible to someone placing a substance in your drink. If you get up to dance or go to the restroom, order a new glass of beer when you return. If you are just mingling, take your drink with you.
In the United States, an individual must be 21 years of age to purchase and/or legally consume beer. When purchasing alcohol, photo identification is required. This can be in the form of a driver’s license or other similar form of identification, which features a photo and birth date of the customer. A number of retail grocers, in the United States, prohibit the sale of beer before 12 p.m. in the afternoon.
If you, or someone that you know, is believed to have a drinking problem, consult a local treatment center for diagnosis and therapy to help overcome the illness. Alcoholism is a disease that often requires professional medical care, which is why proper treatment is critical to its cure.
Beer is one of the oldest and most widely consumed alcoholic drinks in the world, and the third most popular drink overall after water and tea.Beer is brewed from cereal grains—most commonly from malted barley, though wheat, maize (corn), and rice are also used. During the brewing process, fermentation of the starch sugars in the wort produces ethanol and carbonation in the resulting beer.
Most modern beer is brewed with hops, which add bitterness and other flavours and act as a natural preservative and stabilizing agent. Other flavouring agents such as gruit, herbs, or fruits may be included or used instead of hops. In commercial brewing, the natural carbonation effect is often removed during processing and replaced with forced carbonation.
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