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Saturday, 1 August 2015

The Ultimate Mediterranean Diet Cookbook Review and a Giveaway


The Ultimate Mediterranean Diet Cookbook by Amy Riolo is not so much a diet cook book as a way of life, unleashing the power of one of the world's healthiest diets. It integrates the latest research and clinical findings with 100 delicious, authentic, easy recipes and Mediterranean lifestyle tips while dispelling any myths and misinformation. Gluten free variations of recipes are also included.

About the Author
AMY RIOLO is an award-winning author, chef, television personality, cuisine and culture expert
and educator. She is a Culinary Advisor for The Mediterranean Food Alliance and her work has
appeared in numerous print media including USA Today, Cooking Light, The Washington Post, The
Wall Street Journal and CNN.com. Amy’s most recent book, The Mediterranean Diabetes
Cookbook, won the 2011 Nautilus Book Award. She also won the World Gourmand Award for
"Best Arab Cuisine Book" in the United States for her book Nile Style: Egyptian Cuisine and Culture
(Hippocrene Books). She is also the author of a noted culinary/cultural blog amyriolo.blogspot.com

 The Review
Introduction and Welcome to the Mediterranean Diet
As I said this isn't just a recipe book, Amy Riolo gives a comprehensive introduction to the principles of the Mediterranean diet. with the science behind the diet and how the lifestyle is as important as the actual food. Using the Mediterranean Pyramid as a guide, Amy gets to the core of the Mediterranean lifestyle, and explains what is eaten, when to eat it, and why. Each recipe in The Ultimate Mediterranean Diet Cookbook contains a cultural tip from the Mediterranean region. Fun historical facts, legend, and lore, as well as nutritional information accompany each recipe.

Each recipe chapter begins with a useful introductory essay on the appropriate foodstuffs. Here are a few of my favourite recipes by chapter:

Plant Based Foods - the foundation of the Mediterranean diet
Wholegrains: Gooey Mediterranean-Style Cornbread which contains sundried tomatoes and mozzarella; North African Spice-Dusted Sweet Potatoes; Libyan Lamb Couscous and Turkish Eggplant and Herbed Rice Pilaf.
Fruits: Apricot and Orange Blossom Pudding with Pistachios; Roasted Plums with Basil-Yogurt Cream.
Vegetables: Quick Italian Pickles; Provencal Bistro Carrot Salad; Lebanese Fattoush
Legumes and Nuts: Herb Infused Falafel Pomegranate, Roasted Red Pepper, and Walnut Dip and Moroccan Harira Soup
Olive Oil: Kale and Almond Pesto Sauce, Olive Oil cured Eggplant; Provencal Herb Tapenade and Sweet Olive Oil, Cherry and Almond Cake

Fish and Seafood - the bounty of the Mediterranean sea
Sicilian Swordfish Bundles; Citrus Marinated Salmon with Fennel Cream and Sizzling Rosemary Shrimp over Polenta.

Dairy and Poultry - Farm fresh flavors
Dairy: Herb Marinated Mozzarella, Cypriot Greengrocer's Salad with Feta (see recipe below);
Poultry: Chicken Skillet-Style Shwarma with Tahini Sauce; Jerusalem-Style Chicken with Rice, Golden Raisins, and Pine Nuts.

Meat and Sweets - Mediterranean Indulgences
Southern Italian Goat and Herb Stew; Herb Roasted Leg of Lamb and Corsican-Style, Almond-Stuffed Figs in Chocolate Sauce, Sweet Carrot and Cardamom Torte.

Mediterranean Cooking Basics covers everything you need to know about how to choose and cook the staples of the Mediterranean diet such as beans, polenta and stock.

The Mediterranean Pantry is an alphabetical list of ingredients used in the book with information about what it is, where it comes from and how it is used in cooking.

Who is it for? This is an ideal book for anyone who wants to eat a healthy diet and is looking for information and recipes to help them achieve and sustain a healthful way of life.  It's also for anyone who loves good food, never mind whether it's healthy, as there are lots of really mouthwatering recipes.

Pros
Lots of good healthy recipes, plenty for vegetarians and vegans too.  I loved the comprehensive introductory chapter information and the Mediterranean Traditions with each recipe.

Cons
The only thing I would say is that the book doesn't stay open very well, so you need a book stand or have to bend back the spine, which would break it (I simply can't bear to do that!).

The Verdict
This would be a useful book to have in your collection if you would like to understand more about eating well.  The recipes are easily achievable, although I have to say that they are more attractive to eat in the summer when we have a chance of at least some more Mediterranean weather, than in the cold days of winter when comfort food is more attractive.

 The Recipe

CYPRIOT GREENGROCER'S SALAD WITH FETA /CHORIATIKI SALATA
serves 6

1 head Romaine lettuce, washed, dried and cut into bite-sized pieces
2 ripe tomatoes, diced
1 baby (Persian) cucumber, or 1/3 English cucumber, slice thinly on the diagonal
1/4 lb (115g) feta, cubed or crumbled
1/4 cup Greek Olives, pitted
1 yellow onion, sliced into rings
1 small green bell pepper, cut into rings
3 tablespoons (45ml) red wine vinegar or lemon juice
unrefined sea salt or salt, to taste
freshly ground black pepper
1/2 cup (120ml) extra-virgin olive oil (preferably unfiltered)

Place the lettuce in a large salad bowl.  add the tomatoes and cucumber, and toss to combine.
Scatter the feta, olives, onion and pepper over the top in an attractive pattern.  Pour wine vinegar or lemon juice into a small bowl.  Add a pinch of salt and pepper, and slowly pour in the olive oil while whisking vigorously.  Once the dressing is emulsified, pour it over the salad and serve immediately.


The Ultimate Mediterranean  Diet Cookbook
by Amy Riolo
Published by Fair Winds Press
RRP £14.99 Paperback


I have one copy of The Ultimate Mediterranean Diet Cookbook to GIVEAWAY

a Rafflecopter giveaway

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posted by Janice @ 22:53 120 Comments

Saturday, 4 April 2015

Easy Salmon and Butter Bean Bake for Canned Food Week



Healthy Eating: It’s in the can!
-       Celebrating Canned Food Week 2015 (March 30 – April 5, 2015)

Eating healthily is one thing many of us aspire to do, whether it’s by following a diet, cutting out excess sugar or trying to eat a little less. However lots of us struggle to know where to start. That’s why for Canned Food Week 2015 (March 30 – April 5), Canned Food UK has teamed up with celebrity nutritionist Amanda Hamilton, to show you just how easy it is.

Canned Food Week aims to raise awareness of canned food and its nutritional benefits. This year Canned Food UK and Amanda Hamilton have produced a set of healthy eating plans, each one with recipes that will take you from breakfast through to dinner.

Running from Monday to Sunday, seven plans have been created for a number of different audiences, from older people and students, to families with younger children and couples. Each plan also features a brand new recipe from Canned Food UK, two of which have been designed by Canned Food UK ambassador and celebrity chef James Martin.
I don't know about you, but I always have canned food in the house.  Tinned tomatoes are a must, I also keep a stock of canned fish and pulses, I even have a can of snails in my larder!  It's always great to have some new ideas for how to use those cans, they are brilliant for self-catering and camping holidays too.

For lots of ideas, you can download the healthy meal plans from www.cannedfood.co.uk and cook some of the meals, which will be made available during Canned Food Week.  I chose to make the Salmon and Butterbean Bake by James Martin, which is featured in the Healthy Eating Plan for your growing Teens, there are no growing teens in my household any more, but it's a lovely easy dish and works just as well for any member of the family.  But don't take my word for it, you can watch James Martin making this dish on the Canned Food Cooking Channel 

Salmon and Butter Bean Bake
A simple and easy bake to feed the whole family

 Preparation Time: 10 minutes
Cooking Time: 40 minutes

Ingredients:
1 tbsp olive oil
1 onion, finely chopped
1 garlic clove, crushed
2 x 400g can chopped tomatoes
3 x 213g can pink salmon
1 tbsp chopped tarragon leaves
2 x 400g can butter beans, drained and rinsed
4 slices brioche bread, blitzed into chunky breadcrumbs
Sea salt and freshly ground black pepper

Method:

  • Preheat the oven to 190C/375F/Gas 5.
  • Heat a large sauté pan until medium hot, add the olive oil and onion and sweat for 5 minutes until just softened then add the garlic and cook for another 2 minutes.
  • Add the canned tomatoes and bring to a simmer, then reduce the heat and cook for 10 minutes until just thickened.
  • Season to taste with sea salt and black pepper then remove from the heat.
  • Meanwhile, place the salmon into a bowl and crush lightly with the back of a fork until well mixed then add the chopped tarragon, sea salt and black pepper.
  • Layer a third of the tomato sauce into a medium ovenproof dish then top with half the butter beans, half the salmon, then repeat with another third of tomato sauce, then remaining beans, salmon and last of the tomato sauce.
  • Top with the brioche breadcrumbs and place in the oven for 20-30 minutes until golden and bubbling.
  • Serve with a crisp green salad.

It was really easy to make and very tasty and filling.  So handy to have recipes you can put together from your larder that will feed a crowd, I'm sure my boys would have scoffed the lot!

Remember to check out the Healthy Eating Plans and the other recipes on the Canned Food UK website.

 Amanda Hamilton, nutritionist, comments: “These plans have been created to help show people that eating healthily isn’t as hard or expensive as you think – it’s all about planning ahead. Good nutrition can seem overly complex at times so I’m happy to get behind a campaign that makes simple recipes suggestions that are genuinely accessible to the vast majority – they taste great too!”

Jason Hegarty, Chairman for Canned Food UK, comments: “We know that canned food plays an important role in cooking in the majority of UK households, and that is why Canned Food Week is so important to us. During the canning process, nutrients are locked in, so canned food really does present a healthy option. By producing these plans with Amanda Hamilton, we hope to show that using canned food is a convenient and affordable way to eat healthily.”




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posted by Janice @ 20:14 17 Comments

Friday, 10 October 2014

Sweet Apple Slices for Random Recipes #44


I've been a bad, bad girl. It's been such a long time since I've played at Random Recipes with my friend Dominic from Belleau Kitchen and I feel bad about that because it's one of the most fun blog challenges and has led me to make some interesting recipes and to use cook books that have lain unopened on the shelves for years.
So to make up for that my Random Recipe #44 'something sweet - random internet search', is a bit of an apple for the teacher. As my usual way of finding recipes is to go to that great big search engine in the sky and see what delights it offers me, this was a breeze - I searched for something sweet with apples.  Sweet Apple Slices was the first recipe that caught my eye, slices of apple cooked briefly in a simple syrup and baked in a low oven.

Of course, the rules of Random Recipes state that I should stick to the recipe, but I'm trying to cut back on sugar, so I thought I'd try and make them less sweet. I sliced the apple on a mandoline and laid out the slices on a baking tray lined with baking parchment, then sprinkled them with caster sugar and baked at 200C for about 4-5 minutes until the edges started to curl.
The apple slices were crisp at the edges but still slightly soft in the middle with a thin layer of caramelised sugar on top. I ate them right away and they were really good, the apple flavour was intensified by the heat and caramelisation.  I don't think they would keep very long, but they do look pretty, don't you think?

I'm hoping my apple for the teacher will endear me to Dom enough for him to include my variation on a recipe in Random Recipes #44, that and the fact that I changed the whole of the Slow Cooker/Cooked Challenge to allow him to participate without a Slow Cooker!

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posted by Janice @ 18:08 10 Comments

Monday, 24 June 2013

The Nutribox - Healthy Snacks Delivered

The Nutribox- Healthy Snacks Delivered
The Nutribox describes itself as, “a box of deliciously nutritious snacks all made with gluten free ingredients, delivered FREE (delivery is free not the snacks!) to your door monthly. The healthy snack box is great if you want to eat more healthily or if you follow a particular diet or lifestyle and are looking for paleo snacks, vegan snacks, sports nutrition snacks, energy snacks or raw snacks.”


There are two sizes of The Nutribox, a standard box and a mini-box.  The Standard Box contains 16-20 snacks and the Mini Box contains 8-10 snacks. I received a mini box containing nine snacks.
There are a range of options for subscriptions from a single monthly purchase to a six month subscription.  More information about subscriptions is available on The Nutribox website read on to find out how you can get a discount on your first order. 

The snacks were well packed in the box with no damage or breakages. The only brand I recognised was Nakd, so it was quite exciting to see all these different healthy snacks that we would be tasting. I had to hold my husband back till I got some photographs taken! 


I was  particulary excited to try the Mulu Raw Chocolate as I've heard about raw chocolate but never tasted it. I'm afraid I was not impressed, the taste of the chocolate is okay, but not a strong, dark chocolate taste that I would expect from the colour of the chocolate.  What really put both me and my husband off was the texture, it was like cooking chocolate and there was none of the chocolate mouth feel that makes it...well chocolate.   On the plus side, it's free from diary, refined cane sugar, gluten and soya.

The Nakd Apple Crunch is gluten, wheat and dairy free.  It's made up of dates, soya crunchies, cashews, raisins, apple, apple juice concentrate.  It was a tasty furit bar, full of fruity flavour, I would recommend this snack bar.

The Beetroot from Rude Health has no added salt, no refined sugars is a source of fibre, gluten free and non GM. This was a tasty little bar however, the 'beetroot' seems a bit superfluous and a gimmick as the bar is 69% Dates and 20% Almonds with only 7% ground beetroot.

The Energy Bomb is a vegetarian, gluten free bar with no added sugar, no transfats and it is non GMO.  I'm not sure I would choose this one again, it tasted a bit worthy and reminded me of some of the snacks I used to buy in 1970s Wholefood shops, filling though.

The Bounce Natural Energy Ball in Peanut Protein Blast tastes very much like peanut butter, it's not oversweet but not one I would rush back to try.
The Double Chocolate Snack Bar from Frank Honest Snacking is 100% natural, gluten, nut and diary free.  It's 47.2% fruit, mainly dried dates, plums and fruit juice concentrates, it also contains coconut blossom sugar and coconut cream which gives it a lovely texture and a natural sweetness.  A big hit in our house.

The Happy Kitchen, Pecan Brownie was dense and very tasty indeed, I shared it with my friend and it got us through Friday afternoon!

Tropical Mix - a handy packet size, an awful  lot of coconut but it is a Tropical Mix,  but I enjoyed the almonds and banana chips.

The Brazil Nut Mix was a similar handy sized packet to the Tropical Mix, I find if the pack is too large, I just keep eating!  I'm not sure the name is very accurate, I had about 4 half Brazil Nuts, a lot of sultanas and banana chips.  Very tasty though.

Overall I would say The Nutribox is a good deal if you eat a lot of healthy snacks or would like to eat more of the healthy type of snacks.  They are a nice size and there was a good variety.

The first 10 Farmersgirl Kitchen readers to order a Nutribox will  receive 35% off their first box which you can claim by entering FARMERSGIRL35 in the discount codes box on https://thenutribox.com/join.

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posted by Janice @ 11:00 2 Comments