Vegetarian living

Quick and easy recipes

Anca Mocan

Lianna Sanford

Dorota Sobolewski

Table of contents

Introduction.................................. 4What is the vegetarian diet? ........................... 5Protein in a vegetarian diet ............................ 8Vitamins to aim for in a vegetarian diet ........... 9A Guide to Buying Fresh Vegetables .............. 12

Buying Fruits and Vegetables ...... 13How to Buy Fruits and Vegetables on a Budget 17How to handle food safely ............................ 21

Vegetarian Recipes ..................... 24

Starters.................................................. 27

Cherry Tomato Bruschetta ........................... 28African Peanut Soup .................................... 30Fattouche Salad .......................................... 32Leek Soup .................................................. 34Special Houmous ........................................ 36

Main Course ........................................... 39

Jumbo Pizza ............................................... 41Ribbon Pasta .............................................. 43Greek Tomato and White Bean Pasta ............. 45Artichoke Risotto......................................... 47Sicilian aubergine stew ................................ 49Roasted root vegetables .............................. 51

Desserts ................................................. 53

Trifle with Blueberries and Vanilla Custard ...... 54Almond Cream with Fresh Fruit ..................... 56Apricot Clafoutis ......................................... 58Vanilla Panacotta ........................................ 60Chocolate Mousse ....................................... 62

Index .......................................... 65

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4

Whether you are interested in vegetarian cookingbecause you have become a full-time vegetarian,because you want to add meatless meals to yourdiet for health or budget reasons, or just becauseyou're curious about this growingly popular diet,this guide is intended to help you get a painlessstart in meatless cooking.

The introductory section has some generalinformation on vegetarianism: types of vegetariandiets, some reasons why people becomevegetarian, and vegetarian nutrition and mealplanning helps.

The second section has an assortment of simplevegetarian recipes from around the world. In orderto make your planning simple, each recipe ismarked to show how long it takes, and its averageprice range.

The last section of the guide has kitchen andgrocery shopping tips, such as a produce buyingguide and a list of the basic pantry staples forvegetarian cooking.

Introduction

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5

There is no single "vegetariandiet." Semi-vegetarians eatsome fish or poultry, eggs,and dairy products in additionto foods from plant sources.Lacto-ovo vegetarians eatno meat, seafood or poultry,but eat dairy products andeggs. Lacto-vegetarians eat

dairy products, but not eggs or any other animalproducts. Pure Vegetarians, or Vegans, exclude allfoods of animal origin.

zzzzz Why become a vegetarian?

There are a variety of reasons. Many people switchto a vegetarian diet for weight loss and improvedhealth. Some are concerned about the safety ofmeat following recent outbreaks of salmonella ande. coli bacteria. Others feel that it is moral or spiritualissue. Some individuals deplore the suffering ofanimals in modern factory farms. Still others areconcerned about the environment and worldhunger. A few just don’t like meat. For manyvegetarians it is a combination of issues.

zzzzz What are the health benefits of a

vegetarian diet?

What is the vegetarian diet?

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Vegetarian diets tend to be low in fat, saturatedfat, and cholesterol. A well-balanced vegetarian dietis high in carbohydrates such as bread, pasta,legumes, and vegetables; carbohydrates shouldalways make up the largest part of any diet.

Studies have shown that vegetarians tend to havelower risks of coronary artery disease, colon cancer,hypertension, diabetes, and lung cancer. Preliminaryresearch suggests a decreased risk of breastcancer. Some of these beneficial effects may alsooccur because vegetarians are more likely toexercise regularly and abstain from or minimizeuse of alcohol, drugs, and tobacco.

zzzzz Does vegetarian=healthy?

Not always. If a vegetarian replaces the meat withhigh fat cheeses and oil, they’re not eating a healthydiet. It is important to remember that there’s nomeat in ice cream, potato chips, and fudgebrownies, so is certainly possible to be a vegetarianand still consume large quantities of high-fat emptycalories. Vegetarian or not, a healthy diet is low incholesterol and saturated fat and is based aroundfruits, vegetables, whole grains, and lean protein.

zzzzz Is a vegetarian diet safe for children

and teenagers?

According to the American Dietetic Association,vegetarian diets satisfy the needs of infants,children, and adolescents and promote normal

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growth. Emphasis should be placed on foods richin calcium, iron, and zinc.

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8

Protein in a vegetarian diet

Most Westerners eat too much protein, not toolittle. Vegetarians, who tend to eat less protein thanmeat eaters, probably get enough. However, it isnecessary for vegetarians to ensure they get"complete" proteins, whichcontain all nine essentialamino acids. Animal protein contains all nine ofthem, so it called a "complete" protein. The nineessential amino acids can also be found in plantproteins, however no single plant source containsall nine of them. Therefore, plant protein is referredto as "incomplete.

It is essential to obtain a complete set of theseamino acids so the body can use them to "buildup" human proteins such as hemoglobin and insulin.

It is necessary for vegetarians to combine"complementary" foods to ensure they get acomplete set of amino acids. These foods do nothave to be eaten at the same sitting; they needonly be consumed within a few hours of each other.Most vegetarians who always eat a variety of foodsget complete proteins.

"Complementary" Protein Combinations Include:

♦ Grains plus legumes. Try black beans andrice or bean soup with whole grain crackers.

♦ Nuts and seeds plus legumes. Lentil soup

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9

with a serving of almonds on the side, whole grainpasta tossed with peas, almonds, and your favoritesauce, or Whole wheat toast with peanut butterwill give you a complete protein.

♦ Corn plus legumes. Try pinto beans in a corntortilla, corn tortillas with refried beans and rice.

♦ Eggs and dairy products are also non-meatsources of complete proteins.

Vitamins to aim for in avegetarian diet

Iron

Vegetarians must ensure they get enough iron,since iron from plant sources is not as easilyabsorbed as that found in animal products. Goodsources of Other Vitamins

Vitamin D is found only in animal products, but isalso synthesized by the body during exposure tothe sun. It is also found in enriched soya milk andfish oils. Riboflavin, another important vitaminvegetarians may be lacking, is found in eggs, dairyproducts, broccoli and almonds.

Vegetarian sources of iron include tofu, legumes(such as lentils, lima beans, chick peas, split peas,and red beans), dark leafy green vegetables (suchas asparagus, spinach, chard, and beet greens),

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whole grains (such as bran, oats, whole wheat,and bulgur), and dried fruits (including prunes).Vitamin C helps the body absorb iron better soconsuming iron-rich foods along with foods high invitamin C such as citrus fruits, berries, red bellpeppers, tomatoes, and broccoli can help you getenough iron. In contrast, tea inhibits the absorptionof iron.

Calcium

Ensuring sufficient calcium intake may be a particularconcern for vegans (who do not eat dairy products).However, studies have shown that vegetarians mayrequire less calcium than others, since they absorband retain more calcium from foods than meat-eaters do (animal proteins can inhibit the absorptionof calcium). Good calcium sources include broccoli,kale, collard and mustard greens, fortified soy milk,and fortified tofu.

Zinc

As with iron, zinc from plant sources is harder forthe body to absorb than from animal sources. Goodsources of this mineral include lentils, peas, andwheat germ.

Vitamin B-12

Adults require only minimal amounts of this vitamin.However, it is found almost exclusively in animalsources. Vegetarians who eat eggs or dairy

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products will consume enough, but vegans needto find another source. Fortified soy milk, cereals,and other foods contain this vitamin. Supplementsare also available.

12

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Many fresh commoditiesmust be shipped in firmcondition, such as pears,avocados and tomatoes.

Better retailers areconditioning theseproducts to just the stageof ripeness the consumerlikes by the time theyarrive at the store.

Never cut a fruit orvegetable until it is readyto eat. Never attempt tocause the ripening of aproduct while underrefrigeration. Ripen first,then refrigerate.

Buy mature fruit. A greenpeach or nectarine, forexample, will not ripenbut merely soften someand wither. Somecommodities do not gainsugar after harvest,because they have no

Buying Fruits andVegetables

reserve starch forconversion to sugar. Onthe other hand, bananasand pears gain sugar aswell as tenderness afterharvest.

Handle with care. Freshfruits and vegetables,because of theirperishability, requireconstant attention tokeep their freshappearance. The less youhandle them, the longertheir life. Don't pinch,squeeze or poke them,for bruising leads todamage and damageresults in more spoilage.

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13

Vegetables

Artichokes

Asparagus

Aubergine

Beans

Limas

Beets

A Guide to Buying FreshVegetables

Season

March-May

March - June

May - August

April-October

April- August

June-October

Look For

Heavy, compact,plump globes. Largetightly closed, fleshyleaf scales. Goodgreen color.

Tightly closed buds.Straight, tender, richgreen stalks. Opentips and angular orridged spears aresigns of overmaturity.

Firm; heavy;smooth; even darkpurple. Free of bruisesor cuts.

Crisp, long, straight,blemish-free pods.

Bright color for thevariety. Crisp,darkgreen, well-fi lledpods.

Firm, round, smooth,

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Broccoli

Cabbage

Carrots

Cauliflower

Celery

Cucumbers

Lettuce

October- May

All year

All year

September -November

All year

August -September

All year

deep red-coloredroots. Fresh-lookingtops.

Firm, closed, dark-green florets. Firm,tender stalks. Yellowinggreen-colored heads ofbroccoli are overmature.

Well-trimmed, solidheads. Heavy for size.

Firm; bright-colored;smooth; clean; well-shaped.

Bright-green leavesenclosing firm, closelypacked creamy-whitecurd or florets.

Fresh, crisp branches.Light greem to greencolor. Should not havewilted, rough look orpuffy feel to the stalk.

Bright, shiny green;firm; well-shaped.

Fresh green leaveswith no wilted orbruised areas. Heading

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15

Mushrooms

Onions

Parsnips

Peppers

Potatoes

Tomatoes

November -April

All year

October -April

All year

All year

May - August

varieties of lettuceshould be mediumweight for size.

Dry, firm caps andstems. Small brownspots or open capsare still good in flavor.

Well-shaped; hard;small necks. Dry,papery skins. Free ofgreen spots or green-depressed leatheryareas. Crisp greentops. Two- to 3-inchbleachedwhite roots.

Small to medium size;smooth-skinned; firm.Decay and bruise free.

Good shape; firmexterior; thick fleshand bright, glossy skin.

Fairly smooth; well-shaped; firm. Free ofmost blemishes. Avoidbruised, sprouting,shriveled or green-tinged.

Well-formed; blemish-free; plump. Over allrich red color and slightsoftness.

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Eating fruits andvegetables is one of thebest ways to maintaingood health. Fruits andvegetables are animportant part of ahealthy diet.

They contain vitamins,phytochemicals, andminerals that can protectyour body from diseaseslike diabetes, cancer, andheart disease. Ideally, youshould consume fivekinds of vegetables andtwo kinds of fruits eachday.

Doctors and healthpractitioners recommendincreasing the fruit andvegetable servings atyour table. But itsometimes provesdifficult on yourhousehold budget topurchase increased

How to Buy Fruits andVegetables on a Budget

amounts of fruits andvegetables.

These tips can help youto fit a variety ofvegetables and fruits intoyour existing householdbudget with someplanning and foresight.

If you live near a farm,purchase your weeklysupply of fruits andvegetables from thefarmer. Alternatively, youcan plan your shoppingfor the end of marketday.

Normally, vendors preferselling their wares atdiscounted prices at theend of the market dayrather than taking theleftover produce backhome.

Always buy the seasonal

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produce of fruits andvegetables. These arecomparatively cheaperthan out of seasonproduce. Clementines ortiny tangerines are

cheaper during Christmaswhile pears and applesare cheaper during thefall.

Some farms offer sale ofproduce through aprogram called

Community SupportedAgriculture (CSA). Youpay an annual fee up-front to become amember of this program.

You will then receive

boxes of seasonalregularly, such as everyweek.

Most grocery stores offerweekly sales. Trypurchasing only the fruits

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and vegetables availableon this sale list to benefitfrom the discountedprices or through specialrebates available on thisproduce. You get toenjoy a variety of fruitsand vegetables without itbeing a burden on yourbudget.

Another way of saving onyour grocery budget is tomake bulk purchases.Most wholesalers offerheavy discounts if youpurchase fruits andvegetables in bulk. Go

shopping witha neighbor or afriend and splitthe purchases.You get toenjoy variousfruits andvegetables atmuch lowerprices.

Frozen fruitsand vegetables

are sometimes cheaperthan fresh vegetables andfruits. Many are under thewrong impression thatfrozen fruits andvegetables are low innutrients. The nutrientvalue remains much thesame in frozen as in freshfruits and vegetables.

When choosing andbuying frozen fruits, it isbest to go for storebrands. Most stores runsales most of the timewhen you may get yourstock of vegetables andfruits at nominal costs.

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Sometimes, it may bebest to get frozen fruitsand vegetables if they arenot grown locally andhave to be shipped fromgreat distances.

If you purchase bothfrozen and fresh produce,make sure that you useyour fresh produce earlierthan the frozen ones.Frozen ones will staygood for a much longerperiod than the freshfruits and vegetables.

Another way of saving onyour grocery budget is tobuy fruits and vegetablesand chop them yourselfinstead of purchasing pre-chopped vegetables.

Purchase vegetableswithout any seasoningslike salt, butter, or sauces.It is always best to addall seasonings just beforeyou have your meal,according to your taste.

It therefore is not any

extra burden use thesetips to include morevegetables and fruits inyour diet.

Just plan carefully andmake your purchasesaccordingly to get thebest out of every euroyou spend on your fruitsand vegetables.

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O ccasionally, freshfruits and vegetables

become contaminatedwith harmful bacteria orviruses, also known aspathogens. Examples ofthese pathogens includeSalmonella, E. coli0157:H7 and Hepatitis A.This contamination canoccur at any point fromthe field to your table. Ifeaten, contaminated fruitand vegetables can causefoodborne illness.

Common signs offoodborne illness includenausea, vomiting,diarrhea, headaches andfever. These symptomsusually appear within 12to 72 hours.

There are several easysteps you can take tohelp keep fresh fruits andvegetables safe to eat.

Shopping

When shopping forfresh produce,

avoid items that arebruised, damaged ormoldy or that show signsof insect damage. Bruisesand cuts may allowpathogens to enter a fruitor vegetable. Damagedfruits and vegetables mayalso spoil faster. If good-quality fresh produce isnot available, it may bebetter to choose canned

How to handle food safely

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or frozen fruits and veg-etables.

When shopping for pre-cut fresh fruits and veg-etables, buy only thosethat are refrigerated orsurrounded by ice. Avoiddamaged items and openor torn packages. Checkthe use-by dates onpackages of pre-cut fruitsand vegetables, and besure to choose freshitems and to eat them bythis date.

If you eat meat, in theshopping cart, keep freshfruits and vegetablesseparate from raw beef,poultry, fish and seafood.Place the raw meats inplastic bags. Blood andjuice from raw meat maycontain pathogens thatcould contaminate freshfruits and vegetables.

Bag raw meats sepa-rately from fresh fruitsand vegetables. Keep

fresh produce separatefrom household chemi-cals in the shopping cartand in the grocery bags.

Storing

O nce you havebrought your

produce home, it isimportant that you storeit properly at roomtemperature and in therefrigerator to preventfoodborne illness.

AT ROOM TEMPERATURE

To store fruits andvegetables safely atroom temperature:

• Do not wash thembefore storage. Instead,wash them when you areready to use them. If theproduce is very dirty,rinse it and then dry itwell before storing it.

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• Keep your storageareas clean and pest-free. Store fruits andvegetables in bowls, binsor mesh bags off thefloor.

• Keep the produce in acool, dry, dark place. Donot store it near heatsources such as ovens,water heaters, hot waterpipes or direct sunlight.Heat causes food to spoilmore quickly.

• Store fresh fruits andvegetables away fromhousehold cleaningproducts. These productsare poisonous.

• Do not place heavyitems on top of fruits andvegetables becausebruising can causespoilage.

• Check stored fruits andvegetables often. Throwaway items that showsigns of spoilage such asmold or slime. When in

doubt about the safety ofa fruit or vegetable,throw it out!

IN THE REFRIGERATOR

All fruits and vegetablesmust be stored in therefrigerator once they arecut or peeled. Pre-cutfruits and vegetablesbought at the storeshould also berefrigerated immediately.Here are some tips onstoring fruits andvegetables safely in therefrigerator:

• Do not wash wholefruits and vegetablesbefore storing them.

• Cover cut fruits andvegetables tightly withplastic wrap. Or, storethem in sealed plasticbags or clean, air-tightcontainers.

• Keep fruits andvegetables separate from

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23

raw meat and seafoodin the refrigerator.

• Keep the temperature

of your refrigerator at 4degrees C or below.

Use a refrigeratorthermometer to measure

the temperature.

• Clean the refrigeratoras needed. Throw out

spoiled food and wipe upspills with hot, soapywater.

A few quick and easy

Vegetarian Recipes ...

Starters

28

Drink tips

Cook’s tips

Ingredients

Serves: Cooking: Cost:

• 1 ciabatta

• 3 tbsp olive oil

• 1 clove garlic

• 250g cherrytomatoes

• 1 pack fresh basil

• Salt and pepper

This Mediterraneandich is ideally accom-panied auvignonBlanc or other typesof light white whine.

16pc 15 min 2,50•

1 Preheat the oven to 220°C. In the meantime wash and halve the cherry tomatoes,remove stems from basil, and finely chopgarlic.

2 Trim the ends off the ciabatta then cut itinto 16 slices. Brush each side lightly with2 tbsp olive oil and place on a baking trayin a single layer.

3 Mix the remaining olive oil with the garlicand cherry tomatoes and a little season-ing. Spread the mixture on the slices ofbread.

4 Bake for 6-8 minutes, until the bread iscrisp and the tomatoes softened. Leave forat least 2 minutes before serving, to allowthe tomatoes to cool slightly. Roughly shredthe basil leaves, scatter over the top andserve.

Cherry TomatoBruschetta

30

Drink tips

Cook’s tips

Ingredients

Serves: Cooking: Cost:

• 1 Tbsp olive oil

• 1 medium onion

• 1 red bell pepper

• 2 cloves garlic

• 400g can crushedtomatoes, withliquid

• 1l vegetablebroth

• 5 Tbsp crunchypeanut butter

• 55 g uncookedbrown rice

• pepper and adash of chilipowder

Use chunky salsa forhalf of the diced to-matoes, add freshcrushed peanuts af-ter it is done!

5 40 min 4•

African PeanutSoup

1Heat oil in a large stock pot over mediumhigh heat. In the meantime, chop the on-ions and bell peppers and mince the garlic.

2Cook onions and bell peppers until lightlybrowned and tender, stirring in garlic whenalmost done to prevent burning.

3Stir in tomatoes, vegetable stock, pepper,and chili powder. Reduce heat to low andsimmer, uncovered, for 30 minutes.

4Stir in rice, cover, and simmer another fifteenminutes or until rice is tender. Stir in peanutbutter until well blended, and serve.

32

Drink tips

Cook’s tips

Ingredients

Serves: Cooking: Cost:

• 1 lettuce

• 2 tomatoes

• 2 cucumbers

• 4 tbsp freshparsley

• 1/2 cup freshmint

• 1 onion

• 2 cloves of garlic

• 1/4 cup olive oil

• 4 tsp lemon juice

• 1 tbsp sumac

• 1 dried chilipepper

• 1 pita bread

4 1hr 3•

If you cannot find «sumac » at your gro-cery store, you maysubstitute somelemon juice for it.

A white wine likeVerdicchio Classicodei Castelli dei Jesiis an ideal choice fora salad, with itsfresh citrus flavours.

Fattouche Salad

1Coarsely chop the onion and soak it in waterwith a few drops of vinegar for about ½ h.You can also leave it overnight in the re-frigerator. This makes the raw onion crisperand easier to digest.

2Prepare the vegetables. Cut the cucumbers in half lengthwise and use a spoon toscrape out the seeds. Slice them coarsely,then sprinkle with salt to let excess andpossibly bitter liquids drain off. Coarsely dicethe tomatoes. Chop the parsley and mintleaves. Wash the romaine lettuce, spin-dry,then tear the leaves into bite-size piecesand place them in a bowl. Place all the veg-etables in a salad bowl or serving plate.

3 Mince the garlic and put it into a small bowl.Add the oil, lemon juice, minced chili pep-per, and sumac (optional). Add salt andpepper. Whisk using a fork until the vinai-grette is emulsified. Adjust the seasoning.Pour over the vegetables and toss well. Letstand 15 min.

4When ready to serve, grill the pita bread ina toaster, break into pieces then add themto the salad. Serve.

34

Drink tips

Cook’s tips

Ingredients

Serves: Cooking: Cost:

• 2 Tbsp vegetableoil

• 1 medium potato,peeled and veryfinely cubed

• 450g leeks,washed andchopped

• 900ml vegetablestock

• 250g soft cheesewith Garlic andHerbs

• salt and pepper

4 40 min 2•

Leek Soup

1Heat the oil in a large frying pan and gentlycook the potato until tender. Add the leeksand sweat with the lid on for about 5 min-utes.

2 Add the vegetable stock, bring to a boiland cook for 20 minutes. Be careful not tolet it boil over.

3 Put the soft cheese with garlic and herbsinto a bowl.Add a few spoons of soup andblend together with a fork to make a thick,creamy consistency. Stir into the hot soupand season to taste.

36

Drink tips

Cook’s tips

Ingredients

Serves: Cooking: Cost:

• 400g can chickpeas

• 1 pot Greekyogurt

• 1tbsp freshparsley

• 1 large garlicclove

• dash of lemon

• salt and pepper

4 15 min 1,50•

Serve with pitas orpita chips and slicedraw vegetables.

Special Houmous

1 Wash tinned chick peas thoroughly undercold running water and shake dry in a col-ander.

2 Mix all the ingredients together in a blender.This will mince the parsley so that it goesunnoticed. If you don't have a blender,mash the chick peas with a fork and finelychop the garlic and parsley.

3 Add lemon and seasoning to taste. Drizzlewith olive oil.

Main Course

40

Drink tips

Cook’s tips

Ingredients

Serves: Cooking: Cost:

6 40 min 5 •

• 1 quantity ofpizza dough

• 3 red peppers

• 6 Tbsp olive oil

• 3 medium onions

• 3 cloves garlic

• 675g freshtomatoes

• 1 Tbsp basil

• 2 stalks cookedasparagus

• 1 jar babyartichokes

• 100g mushrooms

• 125g mozzarella

You can add lightlygrilled aubergine fora more fill ing and“meatlike” pizza.

The sweetness of thetomatoes is wellpaired with an earthyPinot Noir, or anearthy but fruityMerlot.

Jumbo Pizza

1 Preheat the oven to 250 degrees. Chopthe onion, mince the garlic, and quarter thepeppers. Heat the olive oil in a small sauce-pan and gently fry the onion. Add thechopped garlic and continue to cook untilthe onion is soft.

2 Cut a small cross into the skin of eachtomato and place in a bowl. Cover withboiling water for 30 seconds, then drain,peel and roughly chop. Stir into the sof-tened onions with the basil and increasethe heat. Season to taste and simmerbriskly until the mixture forms a thickpaste.

3 Roll the dough into a 30cm diameter disc.Using the rolling pin, gently lift onto a bak-ing sheet or pizza stone. Spread with thetomato paste. Scatter the artichokes andpeppers evenly over its surface. Dot withthe sliced mozzarella and top with the as-paragus and mushrooms.

4 Bake for 15 minutes or until crisp, bubbling and flecked with gold. Remove, andserve hot, warm or cold, cut into twelfths.

42

Drink tips

Cook’s tips

Ingredients

Serves: Cooking: Cost:

• 250 g fettuccineor taglietelle

• 1 lemon

• 1 Tbsp olive oil

• 3 carrots

• 4 zucchinis

• 5-6 cloves ofgarlic

• fresh basil

• fresh parsley

• grated parmesan

• salt and pepper

4 30 min 3 •

Garnish with sometoasted pine nuts toadd flavour.

An Italian white suchas Verdicchio deiCastelli dei Jesi, withits almond and citrusflavours, is a perfectmatch for the freshvegetables.

Ribbon Pasta

1 Use a vegetable peeler to make ribbons ofout carrots and zucchinis. Slice up garlicpaper thin by using a knife or garlic slicer.Chop the garlic.

2 In a saute pan, drizzle som olive oil andsaute the garlic until it gets soft. Add thevegetables and gently toss them until theybecome soft and their juices come out.

3 Boil water for pasta and cook the pastauntil it is al dente. After you drain yourpasta, lightly toss it in with the vegetablemixture.

4 Grate the rind of one whole lemon, toss inyour chopped fresh basil, and parsley, andfreshly grated parmesan, additional salt andpepper, and maybe a drizzle more of oliveoil.

44

Drink tips

Cook’s tips

Ingredients

Serves: Cooking: Cost:

• 2 x400g cansdiced tomatoeswith basil, garlic,and oregano

• 550g cannedcannellini beans

• 300g freshspinach

• 250g penne orspaghetti pasta

• 55g feta cheeseor grated hardcheese

4 40 min 3,50 •

For a more nutritiousdish containing com-plete proteins, usewhole wheat pasta.

A bottle of red Span-ish Tempranillo is agood choice with itsdark intense fla-vours.

Greek Tomato andWhite Bean Pasta

1 Cook and drain pasta according to package directions. In the meantime, drain andrinse beans.

2 Combine tomatoes and beans in a largenonstick skillet over medium-high heat;bring to a boil. Reduce heat; simmer 10minutes. Add spinach; cook 2 minutes oruntil spinach wilts, stirring occasionally.

3 Place 1 cup pasta on each of four plates;top each serving with 1 1/4 cups sauceand 2 tablespoons cheese.

3,50 •

46

Drink tips

Cook’s tips

Ingredients

Serves: Cooking: Cost:

• 6 small globeartichokes

• ½ lemon juice

• 750ml Vegetablestock

• 2 tbsp olive oil

• 2 garlic cloves,

• 225g Carnaroli orvialone nano rice

• 24 salted capers,

• 4 tbsp parsley

• 4 Hard-boiledeggs

For a more sophisti-cated dish, add 4tbsp saffron-infusedwater instead of thefinal ladle of stockand omit the hard-boiled egg.

4 1 hr 5 •

White Italian winessuch as Piemonte, orAmarone orValpolicella ClassicoSuperiore will go wellwith this dish.

Artichoke Risotto

1 Prepare the artichokes: strip off all theleaves and remove the choke inside. Trimand peel the stalk. Thinly slice the heartsand stalks and place in a bowl of waterwith the lemon juice. Slice the garlic andpeel and slice the eggs.

2 Put the stock on to heat until it is just simmering. Heat the olive oil over a mediumheat in a large frying pan or a heavy cas-serole with a close-fitting lid and cook theslices of garlic until they are just beginningto colour. Stir in the artichoke and cookuntil it begins to colour lightly. Add the riceand stir well, so each grain is coated in oil.Add a ladleful of stock, stirring as the riceabsorbs the liquid. When it has all but beenabsorbed, add the next ladleful, and con-tinue in this way until the rice is almost aldente – with a definite bite (the rice willcontinue to cook slightly while it sits). Addone final ladleful.

3 Scatter the capers and the chopped parsley over the risotto and cover with a folded,clean tea towel, before pressing down thelid. Leave to sit in a warm place for tenminutes. Scatter with the hard-boiled egg.

48

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Ingredients

Serves: Cooking: Cost:

• olive oil

• 2 largeaubergines

• 1 tsp oregano

• 1 small red onion

• 2 cloves garlic

• small bunch offresh parsley

• 2 Tbsp capers

• handful of greenolives

• 3Tbsp herbvinegar

• 5 large tomatoes

If your pans is toosmall, you may needto cook the auber-gine in batches.

4 30 min 5 •

A red wine likeZinfandel pairs verywell with strong fla-vours of southernItalian food, espe-cially with tomatoesand aubergines.

Sicilian auberginestew

1 Cut aubergines into chunks, roughly choptomatoes, and finely chop onion and gar-lic. Rinse, soak, and drain capers. Stoneolives and chop herbs.

2 Heat several splashes of olive oil in a pan.Add aubergine and oregano, season with alittle salt and toss so the aubergine is evenlycoated by the oil. Cook on high heat for 5minutes, giving the pan a shake every nowand then. When the aubergines are nice andgolden on each side, add the onion, garlicand parsley stalks and cook for anothercouple of minutes. If the pan gets too dry,add a little more oil.

3 Add the capers and olives and drizzle withherb vinegar. When all the vinegar hasevaporated, add the tomatoes and sim-mer for around 15 minutes or until tender.Taste before serving and season if you needto with salt, pepper and a little more vin-egar. Sprinkle with olive oil and parsley.

50

Drink tips

Cook’s tips

Ingredients

Serves: Cooking: Cost:

• 1.2kg potatoes

• 6 parsnips

• 6 carrots

• 1 bulb of garlic

• 2 red onions

• 3 sprigs freshrosemary

• olive oil

• salt and pepper

4 1hr 3 •

For a different flavor,try adding sliced on-ions and preecookedbeets to the tray be-fore putting the veg-etables in the oven.

Exelsior EstateMerlot has a sweetviolet nose with redand black berry fruitsand works well withroasted vegetabledishes.

Roasted rootvegetables

1Preheat your oven to 200°C. Peel thevegetables and halve any larger oneslengthways. Break the garlic bulb intocloves, leaving them unpeeled, and bashthem slightly with the palm of your hand.Pick the rosemary leaves from the woodystalks. Cut onions in wedges.

2 Put the potatoes and carrots into a largepan of salted, boiling water on a high heatand bring back to a boil. Let boil for 5 min-utes, then add the parsnips and cook for 4minutes. Drain in a colander and allow tosteam dry

3 Put a large roasting tray over a mediumheat and add a few splashes of olive oil.Add the onions, garlic and rosemary leaves.

4 Put the vegetables into the tray with a largepinch of salt and pepper and stir themaround to coat them in the flavours. Spreadthem out evenly into one layer – this isimportant, as you want them to roast, notsteam as they will if you have them all ontop of each other. Roast 30 minutes.

Desserts

Serves: Cooking: Cost:

54

Drink tips

Cook’s tips

Ingredients

6 15 min 4 •

• 250g blueberries

• 25g caster sugar

• 2 tbsp crème decassis

• 2 blueberrymuffins

• 500g pot freshvanilla custard

• 284ml pot doublecream

• 2 tbsp toastedflaked almonds

Make the trifles 2hours before youwant to eat them, toallow the blueberrymixture to soak intothe muffins. Servechilled.

Try a DomaineP o u d e r o u xVendange TardiveMaury, France, asweet red wine withred berry and butter-scotch flavours

1 Put the blueberries in a small saucepan,reserving a handful for decoration. Add thesugar, cassis and 1 tablespoon of coldwater. Place over a low heat and stir untilthe sugar has dissolved. Cook gently for2-3 minutes, until the berries start to burst.Remove from the heat, transfer to a bowland leave to cool.

2 Roughly chop the muffins and dividebetween 6 medium-sized glass bowls (or1 large trifle bowl) then spoon over thecooled blueberries and their juice. Spoonthe custard over the top.

3 Using an electric or hand whisk, whip thecream in a bowl until it just begins to thickenand hold its shape. Spoon the cream overthe custard. Decorate with the reservedblueberries and the toasted flaked almonds.

Trifle withBlueberries andVanilla Custard

Serves: Cooking: Cost:

56

Drink tips

Cook’s tips

Ingredients

• 84ml extra thickdouble cream

• 500g Greekstrained yogurt

• 5 tbsp icing sugar,

• 1 tsp almondextract or 2 tbspalmond liqueur

• 300g fresh fruit,such as apricots,cherries, peachesor blackberries

• Mint leaves, togarnish

You can replace thefresh fruit with anequivalent amountof frozen fruit ordrained canned fruit.Try frozen berries orcanned peaches.

Fruit based dessertscall for a sweet wine.The French ChâteauJolys Cuvée JeanJurancon is perfectwith its sweet toffeeand citrus flavours.

6 15min 3,50 •

1 Stir the cream and yogurt together untilcombined. Sift in the icing sugar, sprinkleon the almond extract or liqueur and stirin. Divide the mixture between six ramekinsor small dishes and chill until needed.

2 Meanwhile, wash the fruit, and destone andslice it as necessary. Just before serving,scatter the fruit over the almond cream,dust with a little icing sugar and garnish withmint leaves.

Almond Creamwith Fresh Fruit

3,50 •

Serves: Cooking: Cost:

58

Drink tips

Cook’s tips

Ingredients

• 410g can apricothalves in juice

• 1 vanilla pod, splitlengthways andseeded

• 500mlunsweetenedsoya milk

• 4 medium eggs,beaten

• 100g castersugar

• 50g plain flour,sifted

• Icing sugar, fordusting

The batter improveswhen rested orrelaxed like pancakebatter. Make asdirected and chill forup to 30 minutesbefore step 3.

A mild and fruitycoffee, such as aKenyan roast, willbalance the sweet-ness of this dessert.

4 1hr 5 •

1 Preheat the oven to 190°C, gas mark 5.Drain the apricots, reserving the juice, andplace, cut side up, in a buttered shallowovenproof dish, about 20cm wide. Scrapeout the seeds from the vanilla pod and placein a pan with the empty pod and the soyamilk. Bring to the boil, remove from theheat and leave to infuse for 5 minutes.

2 Meanwhile, beat the eggs and sugar in abowl with an electric handwhisk until paleand fluffy. Fold in the flour. Remove anddiscard the vanilla pod, then gradually stirthe soya milk into the egg mixture to makea smooth batter.

3 Pour the batter over the apricots and bakefor 35-40 minutes until risen and set.

4 Meanwhile, place the reserved apricot juicein a pan and cook over a medium heat for8-10 minutes until reduced by a third andsyrupy. Dust the pudding with icing sugarand serve drizzled with the syrup or theorange custard.

Apricot Clafoutis

Serves: Cooking: Cost:

60

Drink tips

Cook’s tips

Ingredients

• 6 leaves/sheetsof gelatine

• 700ml Millac Gold

• 700ml whole milk

• 225g castersugar

• 2 vanilla pods,split lengthwaysand seedsscraped out

Serve with freshsummer fruit or, inwinter, a mixture ofpoached dried fruits.A crisp biscuit servedalongside adds acontrast in texture.

T h i s c r e a m ypanacotta will gowell with sweetCoteaux du LayonChaume Domainedes Forges, Loire,France.

10 30min 4 •

Vanilla Panacotta

1 Put the gelatine sheets in a dish, cover withcold water and leave to soak for 5-10minutes.

2 Pour the Millac Gold and milk into a largeheavy-base saucepan and add the sugar.Add the vanilla seeds and pods to the pan.Bring slowly to the boil, stirring occasionally,and then remove from the heat.

3 Lift the softened gelatine out of the water,squeezing out excess liquid, and quickly stirit into the hot liquid until dissolved.

4 Rinse out individual 200ml metal puddingmoulds or dishes with cold water but donot dry them. Strain the vanilla mixturethrough a sieve and pour into the wetmoulds. Leave to cool and then refrigeratefor several hours or overnight, until set.

5 To turn out, run a sharp knife around theedge of each mould and, if necessary, dipeach mould (briefly only) into hot waterbefore inverting the dessert on to a servingplate.

Vanilla Panacotta

Serves: Cooking: Cost:

62

Drink tips

Cook’s tips

Ingredients

• 175g DarkChocolate,broken into smallpieces

• Knob of butter

• 3 large eggs

• 2 tbsp GrandMarnier orCointreau

• 12 pieces ofChocolate CoatedOrange Peel orwhipped cream todecorate

This recipe containsraw egg and so isnot suitable forpregnant women,elderly people orthose whose immunesystems are weak.

4 15 min 3,50 •

A sweet, intensly fla-voured red, such asGrenache from south-ern France workswell with chocolate.

Chocolate Mousse

1 Place the chocolate and butter in a largeheatproof bowl over a pan of gentlysimmering water. Leave to melt for 2-3minutes - do not allow the bowl to touchthe water. When it has all melted, removefrom the heat and allow to cool slightly.

2 Using a wooden spoon, beat the egg yolksinto the chocolate with the liqueur.

3 In a clean bowl, whisk the egg whites witha pinch of salt until they form stiff peaks.Using a large metal spoon, gently fold thewhites into the chocolate mixture untilcompletely incorporated.

4 Divide the chocolate mousse between 4glass serving dishes or pretty cups andplace in the fridge to set for at least 2 hours.Remove the mousse from the fridge about30 minutes before serving, to softenslightly.

5 Just before serving, decorate each moussewith pieces of the chocolate-coated orangepeel or with whipped cream.

15 min 3,50 •

Index

A

almond extract 60almond liqueur 60almonds 58apricot 60,62artichoke 45,51asparagus 45aubergine 53

B

basil 32,45blackberry 60blueberries 58blueberry muffins 58

C

cannellini beans 48capers 51carrot 47,55cherries 60cherry tomatoes 32chick peas 40chili pepper 36chocolate coated orange peel 66ciabatta 32Cointreau 66cream 58,66crème de cassis 58crushed tomatoes 34cucumber 36

D

dark chocolate 66

E

eggs 51, 62, 66

F

feta cheese 48fettuccine 47

G

gelatine 64Grand Marnier 66

H

Houmous 40

I

icing sugar 60

L

leek 38lettuce 36

M

Millac Gold 64mint 36, 60mozzarella 45

mushroom 45

O

olives 53

P

parmesan 47parsley 36,40, 47parsnips 55peach 60peanut butter 34penne 48pepper 45pita bread 36pizza dough 45potato 38, 55

R

rice 34, 51

S

soft cheese 38soya milk 62spaghetti 48

spinach 48sumac 36

T

taglietelle 47tomato 36,45, 53

V

vanilla custard 58vanilla pod 62,64

Y

yogurt 40, 60

Z

zucchini 47