Posts Tagged vegetables

Scotts Supermarket Making a Difference


Our obsession with plastic stems from the convenience of being able to pack absolutely anything regardless of the amount of time we do it for. Whether it’s wrapping a box in plastic cling film to ship from one end of the globe to the other, or to bung one lime into an oversized plastic bag, so that it’s barcoded and sent to the checkout, only for an hour later where we unwrap it and throw the plastic in the bin for the next millennia.

When doing my veggie shopping at a supermarket chain, these bags are difficult to avoid, even though some sales staff are eager to reduce the waste, and will gladly weigh everything you have and consolidate them into one large bag only. This is why I tend to do my veggie haul at my local grocer, who will put everything in a cloth bag for me, as to not use one ounce of plastic.

One thing I was very happy to see was that Scotts in Sliema were providing degradable plastic bags in the veggie section. This is a great move, and has strongly influenced me to be more inclined to pick up my fruit and veg at Scotts next time I do my shopping.

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This is my Mash

Everyone has a different spin on mashed potatoes, my most horrifying experience was when a flatmate of mine added an entire tub of Philly cream cheese.  Now growing up I was always a tinned milk guy (evaporated or condensed milk), that’s what my mother used, so that’s what I liked, and over the years this evolved into full-fat milk, and eventually what you see here today.

The new version stems from my new obsession of using Soya Cream in everything that requires cream, I believe it tastes the same as cream when added to a sauce, and has the same consistency.  The other is my ‘fear’ of heart disease that runs in the family, the Doc told me to cut back on the salts and fats due to my abnormally high blood pressure.  Now giving up certain things, and substitutions for everything is not going to do the trick, so moderation is key here.  Mashed Potatoes in many forms is not the greatest thing as a regular added side dish. so my new version is ‘almost’ as great as the full fat original.  all you need is the following…

  • potatoes, peeled and chopped
  • soya cream
  • white pepper, ground
  • butter*

* if using unsalted butter, add a sprinkle of low salt on top to taste

Peel and cut the potatoes into even pieces (you want them to all cook at the same rate, so leaving a huge thick piece along with a lot of little ones, and your going to end up with a hard potato in the middle of your mash) and add to a pot full of cold water on the stove.  There should be enough water to submerge the potatoes.  Cover and bring to a boil.  Once it has been boiling for a few minutes, test the potatoes by stabbing them with a knife, if they slide off the knife quite easily then they’re ready to mash, so drain them and keep them in the pot off the heat.  Add the butter, pepper, and soya cream, and mash together until you have the consistency you prefer.  This may take a few tries until you’ve balance out the ingredients to the amount of potatoes you have in the bowl.  It’s always better to start small and add as required.

If the potato doesn't slide off the knife easily, it means it's not ready yet.

If I’m using salted butter (as pictured) I don’t add salt, but if I decide to use the unsalted butter, I add some low salt to the mix to taste.

In terms of texture, this is HIGHLY debatable.  I for one don’t like pureed potatoes, I feel like I’m being fed baby food.  I prefer mashed potatoes with a bite, by mashing them with a potato masher until I can’t see whole potato anymore yet it still keeps upright on the end of a fork.

Your welcome to take this version and change it to your own, however, I would like to know where you go with it, by leaving a comment.

Source : Julian Borg Barthet

Servings/Yield : as much as you have potato (2 large potatoes is enough for 2 people)

Rating : 5 out of 5

Difficulty : Easy

Course : Main

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Moroccan Aubergines

“A Moroccan dish that brings out the best in Aubergines, have it with Couscous or brown rice”.

  • 2 tsps cumin seeds
  • ½ tsp ground cinnamom
  • ½ tsp cayenne pepper
  • ½ tsp black pepper, coarsely ground
  • olive oil
  • 2 aubergines, diced into bite-sized chunks
  • 2 tsps tomato paste
  • 100 ml chicken or vegetable stock, hot
  • 300 g natural greek yogurt
  • sea salt and freshly milled black pepper
  • fresh coriander leaves, chopped, to serve

Toast the spices in a dry large, deep frying pan over a low to medium heat for a few minutes until fragrant.

Add a dash of olive oil, then stir in the aubergines and a pinch of salt. Fry over a medium to high heat for 5-8 minutes until the aubergines are tinged golden brown.

Stir in the tomato paste, then pour in the stock and stir again. Cover the pan and simmer for 10-15 minutes until the aubergines are soft, stirring occasionally. Taste for seasoning.

Add the yogurt and shake the pan gently to swirl the yogurt into the sauce, then sprinkle generously with fresh coriander. Serve hot or at room temperature.

Notes : Choose fresh aubergines that are firm with smooth, shiny skins. They should “give” slightly when gently squeezed – this is how you know they’re perfectly ripe. Overripe aubergines look wrinkled and dull, and the flesh inside will have lots of seeds. If you find aubergines slightly bitter for your taste, score the cut flesh, sprinkle with salt, and leave for 30 minutes. This will draw out any bitter juices, which you should rinse off before cooking.

Having fresh Coriander growing on your window sill is convenient when you’re making asian or african dishes that require it.  Surprisingly enough it takes less maintenance than Basil.

Source : One Perfect Ingredient by Marcus Wareing: Page 10

Servings/Yield : 4 servings

Rating : 3 out of 5

Difficulty : Easy

Course : Main / Side

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Butternut squash chilli with quinoa

“A low-fat, low-gi veggie supper that is packed full of flavour, and is quick to make too”

  • 1 large onion, finely chopped
  • 2 garlic cloves, crushed
  • olive oil
  • 1 tbsp mild chilli powder
  • 1 kg butternut squash, peeled and cubed
  • 100 g quinoa, soaked in cold water for 10 minutes
  • 800 g tomato polpa
  • 400 g red kidney beans, drained
  • small bunch coriander, chopped

Cook the onion and garlic in 1 tbsp olive oil until soft (about 7 minutes). Add the chilli powder, cook for a minute then add the squash, quinoa and tomatoes.

Simmer for 10-15 minutes until the squash and quinoa are tender and the sauce has thickened. Add the beans and heat through. Stir in the coriander and serve in bowls.

Notes : This was great, we used it in a make your own wrap dinner, in which I laid out Ricotta, lettuce, Jalepenos, etc.  The reason why this dish only received 3 out of 5 stars, was that it wasn’t easy on the stomach… the gas this stuff gives you is legendary.

Source : Olive Magazine : December 2007

Servings/Yield : 4 servings

Rating : 3 out of 5

Difficulty : Easy

Preparation Times : Ready in: 30 Minutes

Nutritional notes : Per Serving : 306 kcalories, protein 13.9g, carbohydrate 53.4g, fat 5.6 g, saturated fat 0.7g, fibre 10.1g, salt 1.2 g

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The Cost of Living in Perspective ‘Groceries’

There has been many an argument about the cost of living in Malta, and how high food prices are these days, I’ve heard the comments on the situation, that we are now paying the lowest we have ever paid for food in history, now these statements can ring true when you take in certain factors, such as cost of living in comparison to years ago when milk, bread, and other staples were half the price as it is now.

The reality of the situation is that it has gotten cheaper

The reality of the situation is that it has gotten cheaper.  The difference is that we have a wider variety now which is due to certain business factors, such as ‘supply and demand’, and the dreaded ‘competition’. If we went and purchased ‘like for like’ as we bought 20 years ago, you would probably notice a reduction in the cost, without exaggerating at how cheap things used to be, as we are in a habit of making up crap such as “my weekly shopping only cost Lm1 back then”.

My point is that the variety is there because retailers can no longer compete on a carton of milk, or a loaf of bread, in fact they can no longer compete on a frozen pizza Margherita, having to offer you a different product to hide their margin.  You can compare a frozen pizza funghi from Goodfellas to the same pizza from McCains, but can you compare a frozen Pizza funghi to a Frozen Pizza Funghi ‘Stone Baked’ like for like? probably not, justifying a price hike on the ‘stone baked’ pizza.

This is nothing to complain about, as retailers constantly have to innovate to compete, and to offer more ‘value’ to you the consumer.  This is why we find it easy to say that our weekly shopping was expensive, look at that ‘Austrian bourbon and Honey Glazed canned ham’ that you really had to have because it looked so tasty, or that ready made pizza that costs a quarter of the price to make it yourself.  Being more intelligent about your shopping habits, is not about being frugal, it’s about budgeting yourself.  I’ve seen so many people with deep cupboards containing remnants of that luxury porcini whole wheat pasta that “I’m going to make someday, as soon as I find a good recipe to make it with”.

To get to my second point about groceries and the cost of living, let’s get things into perspective.  The above picture is a pile of groceries that I picked up from the local grocer in Sliema.  This is NOT my weekly shopping, or my monthly shopping, these are just a few things to throw into soups, pastas, pies and whatever floats my boat that week.  Even though this won’t be all the ingredients I require, it’s just an example.  Stuff for sandwiches, pastas, and some fruit in the evening, I can squeeze out around 3-4 dinners out of all of this; with a good imagination, and if I really planned it, I could squeeze out a weeks worth.  The value… 11.38 Euro (Lm4.89)  I’m not breaking the bank, nor am I starving myself, and I’m certainly not a gourmet chef that can turn an onion into a soup that would wow patrons across europe.  I’m just giving you food for thought (pardon the pun).

Looking at this picture, one thing comes to mind, “@%&£!!! I forgot the eggs again”.

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Tortino Alle Verdure

“This recipe was originally given to us as an appetiser, we made this as a complete meal, and look forward to doing it again”.

  • 500 g puff pastry
  • 200 g zucchini, cut in strips
  • 200 g carrot, cut in strips
  • 200 g emmental cheese, sliced
  • 100 g green onion, sliced
  • 30 g butter
  • 3 eggs
  • salt and pepper

Prepare the vegetables by cutting them into strips (julienne cut)

Melt the butter and fry the green onions, add the other vegetables, salt and pepper and cook for 7 minutes. Add the cheese and two beaten eggs and cook until sightly set.

Place half the pastry on a non-stick baking sheet (or use baking paper). Place the filling allowing a small border all the way around. Prepare the cover with alternative slits to open when stretched sideways. Seal the edges, brush with beaten egg. Place in a 220ºC oven for 20 minutes.

Notes : If preparing as a Main meal allow for 4 people.

Source : La Cucina Italiana : April 1995 – Page 36 (Translated and then adapted slightly from the original)

Servings/Yield : 6 servings (4 as a main)

Rating : 5 out of 5

Difficulty : Easy

Cuisine : European : Mediterranean : Italian

Course : Appetizer or Main

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Quick beef & broccoli one-pot

1588_MEDIUM

“Create a delicious beef and broccoli meal in one pot, fast! Contains 2 of your 5-a-day”

  • 1 tbsp. Olive Oil
  • 50 g Unsalted Cashews
  • 400 g Frying Beef Steak, Cut Into Strips (Minute Steak)
  • 1 large Broccoli, Broken Into Florets
  • 4 Celery Sticks, Sliced
  • 150 ml Beef Stock
  • 2 tbsp. Horseradish Sauce (Colemans Horseradish works)
  • 2 tbsp. Low-Fat Fromage Frais (We used Soya Cream)

Heat the oil in a frying pan, add the nuts and toss for a few secs until lightly toasted. Set aside.

Season the steak strips with plenty of pepper and stir-fry over a high heat for 1-2 mins to brown. Set aside with the nuts. Tip the broccoli and celery into the pan and stir-fry for 2 mins. Pour the stock over, cover and simmer for 2 mins. Meanwhile, mix the horseradish and fromage frais together.

Return the steak to the pan and toss with the veg, then sprinkle over the nuts and serve with the creamy horseradish. Great with mashed potatoes.

Notes : To make it with more vegetables add 2 sliced or crushed garlic cloves and more vegetables, such as sliced carrot, mushrooms, cabbage or leeks. Making it Oriental Season the steak with 1 tsp Chinese five spice powder. Use olive oil mixed with a little sesame oil for stir-frying and replace the horseradish sauce with soy sauce.

Source : Good Food : February 2006

Servings/Yield : 4 servings

Difficulty : Easy

Course : Main

Preparation TimesPrep: 10 Minutes Cook: 10 Minutes

Nutritional notes : Per Serving: 269 kcalories, protein 29g, carbohydrate 6g, fat 14 g, saturated fat 3g, fibre 3g, salt 0.54 g

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