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Recipe

Mediterranean Cabbage Soup

Eat Right With Rachel 
Hope you all keeping well in this lockdown times!
Here is a simple tasty soup that is very easy to make & smells wonderful !
 
Serves 3/4
 
Ingredients
1/2 white cabbage ( 20cm width approx )
1 medium white onion
3 garlic cloves
1/2 cup tomato purée
1 can ( 400gr)chopped tomatoes
1 can/ cannelloni beans
1 tsp aniseed seeds
1 tsp cumin seeds
1 bay leaf
*1tsp brown sugar (I always add to take the acidity of the tomatoes)
*Salt and pepper
*Lemon juice
*1.5 ltr Chicken or veg stock
 
Preparation
Rinse the canned beans in a colander set aside.
Slice the cabbage into thin long stripes set aside
Chop the garlic to thin slices
Set aside
 
Method
Chop the onions into small cubes and fry with olive oil in a deep
soup pot on low heat.
When softened but not browned add the bay leaf, cumin & aniseed seeds.
Stir until you smell the aroma-add the sliced garlic & fry further 20 seconds, add the cabbage, cover stirring at times until cabbage softened a little.
Add the tomato purée & stir until mixed well. Add the chopped tomatoes and gradually pour in the stock to the level of liquid you want.
I like the soup with less liquids. I measure the stock about 3cm approx above the cabbage.
Cover and simmer for 5 min on low heat. Add the can of beans, cover and simmer further 2/3 min.
Adjust seasonings salt pepper sugar & lemon juice as you like.
 
Serve hot on its own or with Brown bread. I like to serve this soup with side dishes like Humous & warm pitta.
 
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Recipe

Anti Cancer Diet

David Servan-Schreiber is a psychiatrist who, diagnosed with a brain tumour, was shocked at how little information there was on how to help yourself when faced with a cancer diagnosis.

The book is the story of his search for the science behind the effect of exercise, meditation, support groups, addressing the possible reasons for developing cancer and the best anti-inflammatory foods to eat and the worst foods to avoid.

It also explains how cancer develops and the fact that we all have cancerous cells that most of the time either don’t develop or get wiped out.

It is very well written and a good read beyond the invaluable information. Below are his recommendations for what foods to eat. For brevity I’ve left out why although in the book he explains the science and reasons. 

One thing I will say is this is not ‘woo-woo science hope this helps’. Everything suggested below has been researched and proven to make a difference.  

Green Tea

You can use decaf. Drink 6 cups a day

Olive Oil

Has to be cold pressed extra virgin. Have between half to one tablespoon a day used in cooking, salad dressing or added to vegetables.

Turmeric

Must be mixed with black pepper to be assimilated in the body. Ideally dissolve in olive oil. Mix a quarter of a teaspoon of turmeric powder with half a tablespoon of olive oil and a generous pinch of black pepper. Add to vegetables, soups and salad dressings.

Ginger

Add grated ginger to a vegetable or meat mix while cooking in wok or pan. Or marinate fruits in lime juice and grated ginger. Or cut into slices and steep in boiling water for 10-15 minutes and drink as a tea.

Cruciform Vegetables

Brussels sprouts, bok choi, Chinese cabbage, broccoli, cauliflower, etc. Only steam cabbage and broccoli to preserve necessary chemicals.

Garlic, Onions, Leeks, Shallots, Chives

Eat all cooked or raw every day. (Garlic molecules are released when clove is crushed and dissolved in a little olive oil).

Vegetables and fruit

Carrots, yams, sweet potatoes, squash, pumpkin, certain varieties of potimarron squash (Hokkaido squash), tomatoes, persimmons, apricots, beetroot, and all bright coloured fruits and vegetables.

Tomatoes and tomato sauce

Tomatoes must be cooked to release necessary nutrients. Use canned tomato sauce with olive oil and no added sugar. Or make your own: cook tomatoes in olive oil. Add onions, garlic, tofu or eggs rich in omega 3 along with cumin, turmeric, pepper and seasonings. Avoid cans with plastic linings inside or choose brand in glass jar. Olive oil helps assimilation of nutrients.

Soy

Replace conventional milk with soy milk and yoghurt. Soy beans and mung beans can be cooked or sprouted. Also use tofu, tempeh, miso. Tofu can be cooked or eaten raw.

Mushrooms

Shiitake, maitake, cremini, portobello, oyster and thistle oyster mushrooms all good. Good for supporting immune system during chemotherapy.

Herbs and spices

Rosemary, thyme, oregano, basil and mint.  Also parsley and celery.

Seaweed

Nori,  kombu, wakame, arame and dulse are main seaweeds although there are more – they are all brown seaweeds.

Berries

Strawberries, raspberries, blueberries, blackberries and cranberries.

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Recipe

Marco Madness

Blistering lead guitarist and ace vocalist Count Marco Magnani, so posh he doesn’t pronounce the letter ‘g’ (check out lasagne), has now mastered time travel but can only manifest in thin objects hung on walls. Here he is in 17th century Delft.

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Recipe

Rachel’s Lasagnetta

Hi everyone!
 
I thought to share my unique Italian lasagnetta with you. Serve as a starter or main course. For vegetarian option don’t add bacon use veg stock.
 
Serves 2/3
 
Ingredients:
3 large Leeks
4 streaky smoked bacon/ or pancetta
6 medium button mushrooms
1 clove of garlic
2 handful of fresh spinach leaves 
or 3 cubes of frozen spinach, defrosted
250gr Ricotta cheese
2 medium potato
Pinch of oregano
Black pepper & salt to taste
250ml of veg or chicken stock
6 sheets of lasagna
Parmesan cheese
Olive oil
 
To prepare the leeks I make a small length cut in the middle. Rrinse any mud from the green leaves and the top of the white stem.
Slice thinly approx 1/2 cm width, put aside.
 
Method
In a large deep pan fry with a little olive oil the sliced mushrooms on high flame – when coloured set aside.
In the same pan add thinly sliced bacon (or pancetta) and cook slowly on lower heat until bacon is crispy brown. Put aside with the mushrooms keeping as much bacon fat in the pan as you can.
Add the sliced leeks to the bacon fat stir and cook slowly on low heat until leeks soften a little.
Add the mushrooms, bacon, chopped garlic, spinach leaves, 250gr ricotta cheese & oregano. Stir well. 
Add  the warm stock slowly as needed until the mixture becomes creamy but not too watery! 
When done turn off the gas.
Adjust seasoning. Salt pepper.
 
Turn oven on gas mark 7
 
Slice the potatoes thinly approx 2mm thickness, put in a bowl with cold water to prevent from browning.
Put each lasagna sheet in warm water for few seconds to soften when layering.
 
Prepare lasagna oven dish  
I use bread loaf size baking dish but you can use smaller personal size dishes also.
Start layering with the leek mix first/ grated parmesan then lasagna sheet. Repeat the layers until you have used all 6 pasta sheets. Make sure the top layer is the leek mix.
Layer the cut potato thinly.
Drizzle 2/3 tbs of stock on the sliced potato, grate more parmesan or cheddar cheese – put on the potato.
Cover with tin foil & bake for 45 min gas mark 7 middle oven. when done uncover and put under grill for the cheese to brown.
Serve hot with the rocket and sun-dried tomato salad topped with balsamic vinegar and capers.
Bonapetito !
Categories
Recipe

Creme of Mushroom Soup

Eat Right With Rachel

This is the first recipe from guest blogger Rachel Kashi who specialises in Mediterranean and Middle Eastern food; often quoted as being the healthiest in the world. Here’s Rachel:

“Hi my name is Rachel I grew up in the Mediterranean I just love the different cuisines: Algerian salads, Moroccan lemon chicken, to french Qoq au vin. Healthy eating is tasty eating! I love herbs and I use many spices. I hope my food will Inspire you to cook and try new dishes. My first dish today is heart-warming soup which will be great on a cold winter day for lunch or dinner.”

Ingredients

Two packs or 15 medium chestnut mushrooms white or brown

2 Shallots

3 medium potatoes

50ml Single cream or 1/2 cup of milk for less calories

4 ltr Chicken or veg stock

2 Garlic Cloves

1 Boiled Egg for each person

2 tbs All purpose flour

5 Allspice

2 Bay Leaves

1/2 Pinch fresh or dried Taragon

Salt and black pepper to taste

Fresh parsley to garnish

Preparation

Slice mushrooms thinly keep aside

Slice potato into small cubes (1 square cm )and keep in cold water so not to brown. Slice shallots.

Put olive oil and one table spoon of butter to the deep soup pot

Fry shallots on low heat and cover with lid for half a minute. Add the cubed potatoes, chopped or sliced garlic,herbs & sliced mushrooms, toss and simmer on low heat until mushrooms cook a little 2 min or so.

Add the stock cover and cook for further 8-10 min until potato cubes done. Boil the eggs until hard keep in the warm water.

Add flour easiest is to put flour into a cup add cold water, mix until no lamps showing and pit into the soup stirring faster until flour dissolved. to thickness you like.

Half a cup of single cream or the milk stir add salt and pepper to tase

Serve hot

add the egg last to each bowl.

Garnish with fresh chopped parsley

Cut large rustic bread of any kind

Serves

Serves 4

Preparation time: 15min

Cooking time: 15 min

Suitable for vegetarians

Serve with rustic bread

Categories
Recipe

Fegato alla Inglese

Ingredients

200gm liver of choice

  • 3 pork & bramley apple sausages. If regular sausages cut up half a small apple into small squares (the fruitiness really helps)
  • 5 medium to large onions
  • Splash of available wine

Preparation

  • Dice onions into strips
  • Fry initially high temperature until sizzling then down to lowest possible temperature
  • Put a lid on and leave at least half an hour and even better one hour
  • Cut liver into bite size strips
  • Cut sausages into small chunks
  • Add flour if you want juice thicker
  • Empty pot of onions and then add liver and sausages
  • Fry high temperature for 2 minutes until done
  • Empty into same container as onions
  • Add splash or three of available wine to absorb residue from frying. Some scrapping may be necessary. If no wine carry on – it’s still good.
  • Put onions and meat back into pot and simmer for at least 10 minutes
  • Add flour if you want juice thicker
  • Salt, pepper and whatever else you fancy to taste

Dish Philosophy

This is a version of popular Italian dish: fegato alla veneziana which is often served with sauteed potatoes. The apple (you can try other fruits) balances the taste of the liver. I serve with mashed potato and lots of vegetables al dente. It works with just about everything though: rice, pasta, couscous, cold vegetables, salad, etc, etc.

Serves

4