Moroccan Carrot and Orange Salad

A little while ago, Bodnant asked me to appear in a short video to promote my cookery courses. It was my first attempt at a cookery video so I was naturally a bit apprehensive!   However it turned out to be lots of fun and was all done in one take!  

The brief for the video was to demonstrate how to make a simple dish in just three minutes!  I chose one of my favourite tried and tested recipes - a Moroccan inspired salad that is super quick and easy with very few ingredients.  It's really delicious, flavoured with wonderful spices, and full of natural goodness.  Do have a go at making it - you will find the recipe below.

The series of one day workshops I teach at Bodnant are called "Simple and Natural."  The next one is Lighten Up for Summer on Sunday 26th April 2015 when we'll be preparing some brand new recipes that I've been developing, all completely free from meat, dairy, eggs and refined sugar, and full of fresh, flavourful ingredients - guaranteed to leave you feeling lighter and brighter!  More details to follow in my next post.

Moroccan Carrot and Orange Salad

Ingredients                                                     
 

50g cashew nuts

250g organic* carrots, washed and grated

50g unsweetened dates, chopped

One large orange, washed

1 tbsp extra virgin olive oil

½ tsp ground cumin

½ tsp ground cinnamon

Sea salt & freshly ground pepper

Optional:   Fresh coriander

Method 

Toast the cashews by spreading them out on a large baking tray. Heat your grill to it's highest setting, then place the tray on a high shelf.  They don't take long to brown so keep an eye on them and turn once or twice.   

Make the dressing.   Finely grate about a tsp orange zest and place in a large bowl.  Then using a sharp knife, remove the peel from the orange and cut into segments removing the membrane.  Squeeze the juice from any remaining membrane into the bowl containing the zest.  Slice large orange segments in two lengthways and set aside whilst you add the olive oil, ground cumin, cinnamon and seasoning to the dressing. Mix until well blended.

Coarsely grate the carrots straight into the dressing, add the chopped dates and toss together to mix.  Scatter the cashews over the top and, if you have some handy, a few coriander leaves too.  Serve immediately or refrigerate for up to 4 days.

*If using organic carrots, there’s no need to peel them.

For more information about Lighten Up for Summer click here

Carrot and Ginger Soup

After the Christmas holidays, I always think it's good to get back to basics and eat something simple!   Here's a warming carrot and ginger soup that's ready in minutes, costs next to nothing and made with ingredients you probably have to hand!

The fresh ginger flavour is quite subtle so, if you like strong flavours, you might want to add more.   Adding soya milk and a blob of natural soya yogurt on top is also optional.  It just makes it creamier!

Ingredients

500g carrots

250g potatoes 

1 medium onion, finely chopped

1 stick of celery, chopped

1 tbsp olive oil

40g dairyfree margarine

1 piece of fresh ginger (3 - 4 cm long)

1 litre vegetable stock (made with Kallo organic stock cube)

150ml (6fl.oz) unsweetened soya milk (optional)

Method

Heat the oil and margarine in a large pan and gently cook the chopped onion and celery until soft but not brown - about 5 minutes.

Peel and dice the potatoes into pieces about 2cm square.  Scrub the carrots and cut into medium slices. 

Add them to the pan,  stir and cover with a lid. Then, let the vegetables sweat for about 10 minutes over a low heat, stirring occasionally.

Peel and finely grate the fresh ginger.   A tablespoon of grated ginger is about right for a gently spiced soup.

Pour in the stock with the grated ginger,  bring to the boil,  then reduce the heat and simmer the soup for about 20 minutes or until the vegetables are tender.

 

Remove the pan from the heat and leave to cool for about 15 minutes.   Using a hand-held blender,  whizz until smooth finally adding the milk (if using) and seasoning.  

Taste to check the flavour, adding more seasoning if necessary, then reheat and serve.   If the soup is too thick, just add a little extra water or milk.

If you like, garnish with a spoonful of Alpro natural soya yogurt and a few chopped herbs such as parsley.

Spiced Carrot Salad

This colourful carrot salad couldn't be simpler yet it never fails to satisfy. Serve it for lunch with a salad,  for dinner with a tagine or anytime as a healthy snack!  

It's best made the day before to give all the flavours a chance to develop and to allow the raisins to plump up.   Just add the toasted flaked almonds when serving to retain their crunchiness.

Ingredients       Serves 6

450g carrots, washed but not peeled
80g raisins
55g flaked almonds
1 tsp ground cumin

For the dressing
6 tbsp extra virgin olive oil
1 tbsp cider or wine vinegar
freshly ground salt and pepper


First make the dressing.   Place the ingredients in a large bowl and whisk until well blended.

Grate the carrots, either by hand or in a food processor using the grater attachment.

Immediately place in the bowl containing the dressing and mix well. Stir in the raisins and ground cumin.

Cover and refrigerate overnight.

Toast the flaked almonds by spreading them out on a large baking tray. Heat your grill to it's highest setting, then place the almonds on a high shelf.  They don't take long to brown so keep an eye on them and turn once or twice.

When they have cooled, transfer to an airtight container.

The next day, when you're ready to serve the salad, give it a good stir adding most of the flaked almonds, reserving a few to decorate the top.  A few coriander leaves add colour and flavour too.

Root Vegetable Rosti

"The secret to maintaining a healthy mind and body is to forget the word "dieting" and think instead of introducing some balance and variety into every aspect of life." 

This quote is from "Mind Mood Foods" by Hazel Courteney and Kathryn Marsden. It's a book that has been around for a while, published in 1998, but it's message is just as relevant today, probably more so.  Mood swings, constant tiredness and inability to concentrate are all symptoms that are commonplace today and they can all be caused by what we eat.  Cutting down on sugar, caffeine, processed foods and animal products can transform our well-being, not only feeding our bodies but helping to lift our spirits and calm our mind too.

What I like about this particular quote is that it highlights the fact that it's important to feed our whole self, not just our stomachs!   Everything we do each day, our work, hobbies, interactions with others, etc. impacts how we feel.  The health of our mind depends totally on the quality of our thinking. The health of our bodies does too. When we're fulfilled and happy in our lives, our bodies respond to those good feelings.  When we're bored and frustrated, our bodies feel it too and no amount of good food can make up for that.  When food is just an escape, a quick-fix to get us through the day, our bodies are forced to cope and they usually do, for a while.  In the long-run though, it's about finding "balance and variety,"  that vital combination of good food, good thinking, good living that ultimately creates a healthy mind and body.

I have to admit the book concentrates on nutritional values a little too much for me.  Worrying about vitamins, minerals, carbohydrates and proteins has never been a priority for me.  I like to keep things simple and I know my body well enough by now. It works best on a daily supply of fresh fruit and vegetables, taken regularly through the day, with occasional fish, rice and pasta,  a minimum of sugar, very few processed foods and no meat or animal produce.  This has worked fine for me for the past thirty years and couldn't be easier!

Eating lots of freshly cooked vegetables need never be boring if you make your plate look appetising, taking into account colour, texture and flavour.  Here's a lovely vegetable recipe from "Mind Mood Foods" (with a few added comments of my own!) that I've enjoyed and I hope you do too. I've always loved potato rosti and this one contains parsnips and carrots too which add both colour and flavour.  You can use sweet potatoes instead of ordinary ones or swede instead of carrot. Also it's easy to reduce the quantities if you're only cooking for one or two. 

Ingredients              Serves four

225g (8oz) medium-sized potatoes, peeled
2 medium carrots, washed
2 small or 1 large parsnip, peeled
2 tbsp fresh chopped chives or parsley
sea salt
freshly ground black pepper
2 tbsp olive oil
1 small onion, finely chopped (or 2 shallots)


Method

Cut the potatoes into quarters if large.  Cut the parsnips in quarters lengthwise and remove the woody centres. Slice the carrots  in half lengthwise. 

Place in a large saucepan of lightly salted water and boil for for 6 minutes.  Drain well.  When cool enough to handle, grate the parboiled vegetables into a bowl (or use the grater attachment on your food processor).  Stir in the chopped parsley and seasoning.

Heat the oil in a large non-stick frying pan, add the chopped onion and cook for a few minutes until golden.  Add the vegetable mixture, stir briefly to mix, then form into a large cake the size of the frying pan, pressing down gently with a fork.  Fry over a medium heat until golden brown underneath.

Carefully turn the cake over. I find the best way is to slide it out onto a large dinner plate,  then holding the sides of the plate firmly,  flip it over as you return it the pan.   This needs to be done quickly with a certain amount of precision!

Fry until the under side is browned and crisp too.   Cut into wedges and serve with  freshly cooked vegetables, such as green beans and baby spinach leaves.