Jovina cooks Italian: Shrimp Saltibocca

My comment: this dish can also be cooked on the barbeque as long as you oil the shrimp first.

Shrimp Wrapped in Prosciutto di Parma (Saltibocca)
2 servings
Ingredients
2 tablespoons olive oil
12 fresh sage leaves
12 large shrimp, peeled, deveined, and tails removed
6 pieces Prosciutto di Parma, sliced very thin
Coarsely ground fresh black pepper
Directions

Cut each piece of prosciutto in half, lengthwise. Place a sage leaf on each shrimp. Wrap one Proscuitto half around each shrimp. Refrigerate for a few hours if you have time.

Heat a stovetop grill. Coat the pan with olive oil. Place the wrapped shrimp on the grill and cook for about 4 minutes on each side. The prosciutto will get crispy. Sprinkle with the black pepper and remove to a serving plate.

Emma Porter: Cheesy bread pizza base

Emma has more recipes at http://www.thelowcarbkitchen.co.uk and is the co-author with Dr David Cavans of “Type 2 Diabetes Low Carb Recipes” which is available at bookshops and Amazon.

As promised this is Emma’s recipe for a cheesy bread recipe that can be eaten on its own or used as a pizza base. You can watch her make this on the PHC conference 2020 on You tube.  The recipe is at the end of the video and also here.

Ingredients:

180g grated mozzarella (150g for the dough and 30g to put on the top at the end)

3 garlic cloves

75g ground almonds

3 tablespoons Greek Yoghurt

Some fresh parsley

one teaspoon garlic powder (optional)

olive oil

salt

butter

one teaspoon baking powder

 Method: 

Preheat your oven to 180 degrees

Fry the finely chopped garlic cloves in olive oil.

Then add the 150g mozzarella gradually to melt it a bit.

Take it off the heat and start making your dough.

Add a little salt, 3/4 of the parsley, yoghurt, one teaspoon garlic powder (optional for more garlicky tasting base) and  baking powder. Mix thoroughly.

Now add in your almonds, and beaten egg and form the dough.

Form a ball then roll this out on a sheet of greaseproof paper or baking parchment or silicone liner.

Form into a rectangle, oval or circle according to your plans.

Bake for only 5 minutes.

Now take out and add the rest of the cheese and parsley for the cheesy bread.

If this is your aim put it back in the oven for another 5 minutes. Then take it out and eat.

If you would like to make a pizza,  don’t add the extra cheese topping after 5 minutes. Keep the dough in the oven for the full ten minutes. Once it is fully cooked, add the toppings such as cheese, THEN passata or tomato puree, more  cheese and then whatever you fancy/have available such as  mushrooms, ham, prawns, or peppers and then put it back in the oven for 5 minutes. Passata directly on the base can make the pizza a bit soggy in the middle.

You are then ready for your pizza or cheesy bread.

 

 

 

Public Health Collaboration conference online a great success

The Public Health collaboration online conference 2020  was very successful.  The videos are available on You Tube for free making the conference even more accessible for everyone who needs advice on what to eat to stay healthy.

If you are able to contribute to the PHC fund to keep up our good work please do so. Sam Feltham has suggested £2.00.  This is via the PHC site.

This year there were contributions from mainly the UK but also the USA.

Visitors to this site will be very pleased to know that keeping your weight in the normal range, keeping your blood sugars tightly controlled, keeping your vitamin D levels up, and keeping fit from activity and exercise, are all important factors in having a good result if you are unfortunate enough to be affected by Covid-19. We have been promoting these factors in our book and website for several years now, mainly with the view to making life more enjoyable, especially for people with diabetes, now and in the future. The reduction in the severity  to the effects of   coronavirus is a side effect of these healthy living practices.

Several talks went into the factors and reasons for this, but in a nutshell, if you are in a pro-inflammatory state already, you will have a much more pronounced cytokine inflammatory response to the virus than is useful for clearing the virus, and you end up with inflammed lung tissue which leaks fluid thereby impairing your blood oxygen levels.

A talk that I found particularly apt was the talk from a GP who had had a heart attack at the age of 44 despite a lack of risk factors except for massive stress. He gives a list of self care practices that helped him. I would also include playing with your animals. Emma and I are cat lovers and can vouch for this!

My talk is about VR Fitness, which was the only talk this year which was specifically exercise related. The Oculus Quest has only been out a year and has been sold out since shortly after New Year. I was fortunate enough to buy one in anticipation of my imminent retirement, and it has been great as an exercise tool over the long, cold, dark winter and more useful than I had ever anticipated over the lockdown as a social tool.

There were several very professional cooking and baking demonstrations on the conference this year, and indeed, this could not have otherwise happened on a traditional stage format.  We had low carb “rice”, bread, pancakes and pizza demonstrations which may well help you if you prefer to see how it is done step by step or if you want to broaden your repertoire.

I was particularly taken with the pizza base idea from Emma Porter and I will follow up with this in a later post.  The whole video is available from the PHC  site which takes you to all the videos on You Tube.

 

 

 

Jovina cooks South African: Piri-piri chicken and cucumber sambal

Piri-Piri Chicken with Piri-Piri Sauce
Piri-Piri (sometimes spelled peri-peri) is Swahili for ‘pepper pepper’, or ‘strong pepper’ and refers to an African-style chili sauce. Piri-Piri Chicken is marinated in a hot chile pepper marinade, then grilled. This dish evolved in Angola and Mozambique (once Portuguese colonies) after Portuguese explorers and settlers brought American chili peppers to Africa.
The most basic piri-piri marinade recipe calls for just oil, cayenne pepper or minced fresh hot chile peppers, and salt. Many piri-piri recipes add an acidic liquid (usually lemon or lime juice, or vinegar, or possibly wine or liquor) which adds a tang and tenderizes the chicken. More elaborate versions also include additional flavorings and spices.
This recipe makes quite a bit and since I cook for two most days, I cut the recipe in half. This dish is delicious and the chicken turns out quite tender and juicy. The sauce has a bit of a kick but not overly spicy.
6-8 servings
Ingredients
4 lb chicken cut into parts or 4 lbs of your favorite chicken parts, about 8 pieces.
Peri Peri Marinade
3 red chilies (reduce for less heat or remove seeds), finely chopped or use 2 tablespoons red chili paste
1 green chili, finely chopped
3 cloves garlic, peeled and finely chopped
1 small red onion, finely chopped
1 red bell pepper, finely chopped
2 tablespoons lemon juice
2 tablespoons apple cider vinegar
1/2 teaspoon black pepper
2 tablespoons brown sugar
1 tablespoon smoked paprika
1 teaspoon of sea salt
2 tablespoons chopped cilantro or parsley
3 tablespoons vegetable oil or olive oil
Peri Peri Sauce
3 tablespoons reserved marinade
1/4 cup water
2 tablespoons sugar
Directions
Combine all marinade ingredients in a bowl large enough to hold all the chicken parts and blend well.

Reserve 3 tablespoons of the marinade in a small storage container and the coat the chicken with the remaining marinade. Cover and refrigerate 4 hours to overnight.

Heat an outdoor grill or stovetop grill pan.
For the Piri-Piri Sauce
Add reserved marinade, water, and sugar to a small saucepan and bring to boil. Cook for 2 minutes, remove from the heat and keep warm.
To cook the chicken
Place chicken bone side down on the grill. Cook for 10 minutes. Turn chicken over and cook for 25-30 minutes. Turn chicken over once more and grill for another 5 minutes. Remove the chicken to a serving platter and drizzle the sauce over the grilled chicken.

African Cucumber Sambal
Ingredients
2 medium garlic cloves, minced
1 shallot, minced
1/2 green chili (jalapeno pepper), minced
1 teaspoon sugar or natural sweetener (honey, agave nectar, etc.)
1 (2-inch) piece of ginger, peeled and grated
1 tablespoon apple cider vinegar
2 mint leaves, minced
1 large cucumber, peeled, seeded, quartered and thinly sliced
Directions
Combine all of the ingredients in a mixing bowl. Stir and toss well to cover.

Cover and let sit at room temperature for at least 1 hour before serving.
The Sambal will store up to 4 days refrigerated in a tightly covered container.

 

Jovina cooks Russian: Beef Stroganoff

Beef Stroganoff
Serves 4 (or servings for 2 in parenthesis)
Ingredients
1 (1/2) pound filet mignon or mignon tips (cut into 2 inches long and 1/4 inch wide)
3 ( 1 1/2) tablespoons butter
1 ( 1/2) sweet onion, finely chopped
1/2 ( 1/4) cup beef broth
1 (1/2) tablespoons Dijon mustard
1/4 ( 2 T) cup heavy cream
1/2 ( 1/4) cup sour cream
2 ( 1 ) teaspoons flour
2 (1) tablespoons minced fresh dill
2 (1) tablespoons minced parsley
Salt and freshly grounded black pepper

Directions

Heat a large non-stick skillet over high heat and sear meat on all sides, for about a minute. Work in small batches so the meat does not give off any liquid. Remove to a plate.

Add the butter and onions and saute until tender.

Blend broth, flour, mustard, heavy cream, and sour cream together. Lower heat, add the liquid mixture, and simmer, without boiling until sauce thickens about 5 minutes.
Return meat to the sauce and heat, without boiling until meat is warmed through. Season to taste with salt and pepper; stir in dill and parsley.

Beef Stroganoff is traditionally served with noodles. Rice  is also used and low carbers can make cauliflower rice as an option.

Jovina cooks: Moroccan spiced chicken

Spices are very important in Moroccan cuisine. Common spices include cinnamon, cumin, turmeric, ginger, paprika, coriander, saffron, mace, cloves, fennel, anise, nutmeg, cayenne pepper, fenugreek, caraway, black pepper, and sesame seeds. Twenty-seven spices are combined for the famous Moroccan spice mixture called “ras el hanout”.
Due to its location on the Mediterranean Sea, the country is rich in natural resources and meals are usually built around seafood, lamb or poultry. The Moroccan national dish is a tagine or stew named for a special pot that is used for cooking. Common ingredients include chicken or lamb, almonds, hard-boiled eggs, prunes, lemons, tomatoes, and other vegetables. The tajine, like other Moroccan dishes, is known for its distinctive flavoring, which comes from spices that may include saffron, cumin, coriander, cinnamon, ginger, and ground red pepper. Give this Moroccan inspired recipe a try.
Moroccan Spiced Chicken
Ingredients
1 tablespoon chili paste (harissa or sambal oelek)
1/2 tablespoon smoked paprika
1/2 tablespoon ground turmeric
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/4 teaspoon ground allspice
1/4 teaspoon cardamom
1/4 teaspoon cayenne
1 orange, zested, then cut into segments
2 tablespoons oil
4 bone-in chicken thighs
Kosher salt and freshly ground black pepper
2 cloves garlic, minced
1 small onion, diced
1/2 cup diced cherry tomatoes
1/2 cup chicken stock
1/2 cup green olives
1/4 cup chopped preserved lemon

 

This is traditionally served with couscous.

Directions
Preheat the oven to 325 degrees F. Heat a wide, deep braising pan over medium-high heat.
In a small bowl, combine the chili paste, paprika, turmeric, cumin, ginger, cinnamon, coriander, allspice, cardamom, cayenne, orange zest, and 1 tablespoon oil. Stir to form a paste.
Season the chicken with salt and pepper; rub half of the spice mixture on both sides of the chicken thighs.

Add the remaining 1 tablespoon oil to the heated pan. Sear the chicken skin-side down until golden brown, about 5 minutes. Turn and brown the other side. Remove the chicken to a plate.

Add the garlic, onion and remaining spice mixture to the same pan, using a wooden spoon to scrape up any browned bits from the bottom of the pan. Reduce the heat to medium and cook until the onions are softened and lightly browned, about 5 minutes.

Return the chicken to the pan along with the tomatoes, chicken stock, olives, preserved lemon, and sliced oranges. Cover the pan and place it in the oven to braise for about 1 hour and 15 minutes. Uncover and continue to braise until the chicken is tender, another 15 to 20 minutes.

Food 4 your mood: Crustless Quiche

Woah! Savour the goodness of Crustless Quiche! *Recipe Time*
by Ema Jones

We have made your dinner plans sorted with the easy recipes of Crustless Quiche. Binge on this low carb yumminess with the super easy recipe.
Get set go!
YIELDS:6 SERVINGS
TOTAL TIME: 40 MINS
Ingredients Required
1 tbsp. butter
8 oz. cremini mushrooms, thinly sliced
1 shallot, minced
2 c. loosely packed spinach
Kosher salt
Freshly ground black pepper
8 large eggs
1/4 c. whole milk
1/4 c. oil-packed sun-dried tomatoes, finely chopped
1/4 c. freshly grated Parmesan
Method to Prepare
Preheat oven to 375°. In a medium skillet over medium heat, melt butter.
Add mushrooms and let cook, undisturbed, for 2 minutes. Stir and continue to cook until mushrooms are tender and golden, 5 to 6 minutes.
Add shallot and cook until fragrant, 1 minute. Add spinach and cook until wilted, 1 minute more. Season with salt and pepper and remove from heat.
In a large bowl, whisk together eggs, milk, tomatoes, and Parmesan. Fold in the mushroom mixture and season again with salt and pepper. Pour into a 8″ to 9″ pie dish and bake until eggs are just set, 18 to 20 minutes.
Let cool 3 minutes before slicing and serving.

Yum Yum Yum!

My comment: This can also be a useful breakfast dish and many different vegetables can be used.

 

Jovina cooks Italian: Pork chops with Puttanesca sauce

Puttanesca Pork Chops
2 servings
Ingredients
2 boneless pork loin chops, each about ¾ inch thick
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1 tablespoon extra-virgin olive oil
4 cloves garlic, chopped
2 anchovy fillets, minced, or 1 teaspoon anchovy paste
1/2 teaspoon crushed red pepper flakes or more to taste
2 cups cherry or plum tomatoes, diced
1/4 cup pitted black olives
1 tablespoon capers, rinsed
1/4 cup dry white wine
! tablespoon chopped fresh oregano
¼ cup chopped fresh parsley
Directions
Sprinkle pork with salt and pepper. Heat the olive oil in a medium skillet over medium-high heat. Reduce heat to medium and add the pork. Cook, turning once until browned and an instant-read thermometer registers 140°F, about 8 minutes. Transfer to a plate and tent with foil to keep warm.

Add the wine and cook for one minute. Add the garlic and anchovies (or anchovy paste) to the pan. Cook, stirring, for 30 seconds. Add tomatoes, olives, capers, and crushed red pepper; cook, stirring, for 1 minute. Add the tomatoes and simmer until the tomatoes break down and the sauce is thickened, 2 to 4 minutes. Return the pork and any juices to the pan, turning to coat with the sauce. Top the pork with the sauce.

Jovina cooks: Seafood chowder

Seafood Stew
Ingredients
3 tablespoons butter, divided
1 garlic clove, minced
1 large shallot, diced
1/2 cup chopped onion
1 cup chopped celery
1 thin carrot, diced
1/2 cup diced red bell pepper
2 cups cauliflower, cut into small florets
½ cup diced rutabaga (or potato)
2 cups homemade or store-bought low-sodium chicken broth
1 teaspoon seafood (Old Bay) seasoning
1/2 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes (chili)
2 tablespoons apple cider vinegar
1 large plum tomato, seeded and diced
3 lbs firm boneless fish fillets (such as halibut, cod, red snapper, sea bass, grouper), cut into small cubes
8 oz medium shrimp, shelled, deveined and tails removed
1 cup heavy cream
1/4 cup minced fresh parsley
Directions

In a large saucepan over medium heat, melt 2 tablespoon butter. Add the onion, shallot and garlic. Saute for a minute or two and them add the carrot, celery and bell pepper. Cook until the vegetables are tender, 3-4 minutes.

Add the rutabaga and cauliflower. Stir into the vegetables. Pour in the chicken broth and bring to a simmer. Cover the pan and cook the vegetables until the rutabaga and cauliflower are tender.

Remove the cover and add the: salt, pepper, chili flakes, seafood seasoning, thyme, tomato and vinegar. Sir well.
Add the cream, fish cubes and shrimp. Cook stirring the mixture gently for 4-5 minutes or until the fish and shrimp are cooked. Add the parsley and remaining tablespoon butter, heating until the butter is incorporated. Serve in large individual  bowls.

My comments: this is a particularly delicious chowder. If you don’t have all the ingredients some are optional. Morrison’s supermarket sells a packet of frozen “fish pie mix” for about £4. Using this with extra prawns,  garlic, onion and cream also produces a lovely basic fish stew. Remember my son’s tip about using frozen pre chopped onions if you are short of time or don’t like your hands getting oniony. Jovina’s recipe is more sophisticated. 

Jovina cooks Chinese: Szechuan Chicken stir fry

Asian Stir-Fry Dinner
by Jovina Coughlin

Szechuan Chicken Stir-Fry

Serves 4
Ingredients
Sauce Mixture
1 tablespoon dark sesame oil
1/2 cup chicken broth
2 tablespoons soy sauce
1 tablespoon rice vinegar
1 tablespoon chile paste (such as sambal oelek)
1 tablespoon honey
2 teaspoons cornstarch
Stir-Fry
2 tablespoons peanut oil
2 cooked (poached) chicken breasts, shredded
Half of a large red bell pepper, cut into thin strips
2 cups broccoli florets, cut into small pieces
1 cup diagonally cut snow peas
1 tablespoon grated peeled fresh ginger
1 tablespoon minced fresh garlic
1/4 cup (1-inch) slices green onion
Directions
Combine the sauce ingredients in a small bowl. Set aside
Heat a wok or large skillet over medium-high heat. Add the peanut oil; swirl.
Add bell peppers and broccoli and stir-fry for about 2 minutes. Add the next 4 ingredients (through garlic); stir-fry 1 minute. Add the shredded chicken, stir-fry 1 minute.
Add the sauce mixture; cook 30 seconds or until thickened. Add the green onions. Cook until heated through. Serve with the Cauliflower Rice dish or regular rice if you are not low carbing.
Asian Flavored Cauliflower “Rice”

Serves 4
Ingredients
10 oz pkg frozen cauliflower rice, defrosted or use the same amount of regular leftover cooked rice (or grate your own)
1 tablespoon sesame oil
1 teaspoon minced garlic
1 tablespoon rice vinegar
1 tablespoon soy sauce
1 teaspoon minced ginger
Directions
Let the riced cauliflower drain in a colander for about 30 minute. Then place it on a paper towel.
In a wide-bottom skillet, heat the sesame oil over medium heat. Add the garlic and saute for about 1 minute.
Add the cauliflower rice. Stir-fry until the grains are dry and begin to crisp.
Stir in the rice vinegar, soy sauce and ginger. Stir-fry for another minute or two. Serve with the chicken.

My comment: I’m pleased to see that frozen cauliflower rice is available in the USA. I’m not aware that we have it yet in the UK. You can pulverize raw cauliflower in a food processor to get a similar product. Then you can have a taste of the orient with this lovely meal.