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Meet Nicola Graimes

Posted on September 22, 2015November 4, 2015 by Nourish

‪Nicola Graimes is an award-winning cookery writer and former editor of Vegetarian Living magazine. She has written more than 20 books, including The Top 100 Recipes for a Healthy Lunchbox, The Big Book of Wok, The Big Book of Low-Carb Recipes, The New Vegetarian Kitchen (that was chosen as one of OFM‘s Top 50 Cookbooks of the Year) and Veggienomics for Nourish.

Can you describe your book? What should the reader expect from it?
The idea behind my latest book was born out of the growing number of people who like to eat a flexitarian diet, so one that is predominantly vegetarian but occasionally features meat and fish – so it’s the perfect book for those who are looking for simple and nourishing vegetarian meals and who also want recipes that can be adapted, on occasion, to include fish and meat.
In the book, there are lots of recipes for different eating occasions from breakfasts and brunches; light meals; quick and easy weekday meals; to weekend cooking and food for sharing, covering dishes for entertaining, celebrations and special occasions.
Yet, what sets this book apart is that many of the vegetarian recipes feature a variation that shows the reader how to adapt the original into one that contains meat or fish. So, in effect, you get two recipes for the price of one!

‪What inspired you to start writing The Part-Time Vegetarian?
I’ve noticed a real shift in interest in vegetarian food in recent years and not only from those who are committed to a fully meat-free diet. The standard of creativity in vegetarian cooking and the choice of ingredients now available is really inspiring.
The book is also a bit of a coming out for me… having been vegetarian for nearly thirty years and written many vegetarian cookbooks, more recently I’ve started to include some meat and fish in my diet. Although my diet is still mainly veggie, I’ve really got into developing dishes that can be adapted to suit different diets and preferences.
Coincidentally, I’ve discovered that I’m not alone and a flexi diet is, in fact, one of the fastest growing food trends. And, as the name suggests, the beauty of this way of eating is its flexibility – so it can easily be adapted to suit your lifestyle and what’s happening on a weekly basis

What was the first flexi dish that you mastered?
I suppose it’s a way of cooking I’ve been doing for years without fully recognizing or acknowledging it. For many years, there was a real divide in our house: my daughter and I were vegetarian and my son and husband meat-eaters. This could have made mealtimes tricky so I got used to adapting dishes to suit different tastes and keep everyone happy!
Everyday favourites such as pasta, pizza, soups, stews and pies are the most obvious dishes that can be readily adapted. In the book, the non-veggie twist may be as simple as adding a sprinkling of bacon or topping a lentil dish with a grilled fillet of fish, but I also wanted the non-veggie dishes to stand out on their own and not be second-rate to the meat-free ones, so there may be a slight change in spicing or other ingredients to ensure they work as best they can and taste great.

‪‪What are the biggest challenges in your job?
Well it’s such a great job, so I have no complaints… I’m not sure that this is the biggest challenge but keeping recipes simple and accessible is always a priority – as a food writer it’s easy to get carried away when developing new recipes by making dishes over-complicated or using too many different ingredients. I often have to remind myself to keep things real and don’t go overboard on the number of ingredients. I hope I’ve achieved this with The Part-time Vegetarian, especially with the special features that give pocket-sized ideas to spice things up in the kitchen – with the occasional more complex recipe, like the celebratory hand-raised mushroom pie for when time is not quite as pressing.

‪‪Can you tell us 3 kitchen hacks for a flexi diet?

For those occasions when you’re cooking for both veggies and non-veggies I like to make what I call ‘assembly’ meals. These are when you have a core part, say a noodle and vegetable Asian broth, but then on the table have different bowls of accompaniments that everyone can help themselves to depending on preference, so perhaps you could have some chilli-garlic prawns, cubes of marinated and fried tofu, stir-fried strips of beef or salted black beans.

Now we’re moving towards the cooler months, vegetable-based soups, stews and curries are perfect for making in bulk in advance and storing in portions in the freezer. Simply defrost and reheat for a quick warming weekday meal or in true flexi style, add your choice of meat or fish.

I always find it easier at the start of the week to mentally plan out what we’ll be eating as a family throughout the week to come, so there’s a balance and variety of ingredients and meals. If you want to include more vegetarian meals in your diet it makes it so much easier to be prepared and plan in advance. Incidentally, there is a section on ‘Planning Ahead’ with menu ideas in the book.

Nicola Graimes
The Part-Time Vegetarian
Available from September 2015
Pre-order the book on Amazon

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How to Make A Supercharged Green Smoothie

Posted on September 22, 2015September 22, 2015 by Nourish

by Christine Bailey

We are all too well aware of the importance of vegetables in our diet. Packed with an array of nutrients, phytochemicals, vitamins and minerals these are nature’s life enhancing foods. Virtually every health authority recommends that we increase our intake of vegetables yet most of us fail to achieve even frequently quoted ‘five a day’. If you’re striving to lose weight or looking to bring true nourishment to enhance your beauty, brain, body and spirit then its time to embraced supercharged green smoothies.

Wherever you are along your path to good health one of the easiest ways to transform your health is to kick start the day with a green smoothie. But what exactly is a green smoothie?

Typically a green smoothie are composed of around 70-80% green vegetables with 20-30% fruits blended with a liquid such as water, nut milks, herbal teas or fermented drinks like kefir and kombucha. You can then supercharge it with the addition of a superfood or a protein powder to further support your health goals.

I absolutely love drinking green smoothies. They are incredibly nutrient dense and like a glass of liquid nectar to rejuvenate and sustain the body. Green Smoothies are also one of the best ways to give yourself a natural energy boost without resorting to stimulants like coffee. Within minutes it will start to revitalize your energy levels and nourish your body at the cellular level.

Here are some more reasons why I love green smoothies:

They are a great way to naturally boost your energy making them perfect in the morning or at that afternoon slump.
They are packed with antioxidants and nutrients to support health, aid detoxification and protect the body from disease.
They are the ultimate fast food – taking minutes to make which means they are perfect when you’re in a rush.
Easy to digest, they provide soluble and insoluble fibre to support bowel health and provide a slower release of energy.

2-Ginger Green Combo Splash — Ginger Green Combo

If you cannot face eating platefuls of vegetables then blending them in a delicious drink may be your answer. The blending process breaks the fibre apart which makes the fruit and vegetables easier to digest. Being full of fibre you will also find them very filling and satisfying and by helping to support blood sugar levels they can help you avoid reaching for pick me up snacks later in the day.

If you start incorporating green smoothies in your diet daily you will soon feel the benefits from the inside out. Your skin will become more radiant, energy levels will soar and you will begin to think clearer. Your body will experience deep nourishment and enable you to feel vibrant and alert. If you need to shape up they are an effective tool for healthy weight loss.

Making a green smoothie is simple – select your liquid, add 2 cups of green vegetables and then add in ½ 1- cup fruit. Frozen fruit gives the smoothie a wonderful creamy texture and is also very quick and convenient. Then add in 2-3 of your favourite superfoods – this may be nuts, seeds, protein powder, spices, herbs, oils, superfood powders or blended powders.

For liquid options choose from a selection like water, coconut water, milk or nut milks, kefir, kombucha, herbal teas and green tea.

Greens can be anything you have to hand. Darker leafy greens are particularly nourishing. Examples include kale, spinach, cabbage, spring greens, parsley, watercress, rocket, chard, coriander, mixed lettuce leaves, romaine, collards, celery, cucumber, broccoli, pak choy etc.

For fruit the aim is to keep the amount as low as possible to avoid upsetting blood sugar levels. So as you get used to smoothies try and decrease your intake. Use fresh or frozen fruits such as banana, pear, apple, berries, and cherries citrus, avocado, mango, pineapple, kiwi fruit.

There are loads of superfood options: protein powders, green superfoods (spirulina, chlorella, moringa, wheatgrass, barley grass), chia seed, flaxseed, hemp, nuts, nut butter, coconut oil, omega blended oils, cacao, maca, lucuma, vanilla, cinnamon, acai and goji berry powder, goji berries, baobab powder, matcha green tea, mushroom powders, herbal powders.

Storing Smoothies. Ideally consume your smoothies immediately after making. This is because they are perishable. However you can store them for up to 24 hours without too much loss of nutrients. This is particularly helpful if you are taking your drinks with you to work or want to make up a batch in the morning for the rest of the day. The best way to store your drinks is to put them in a glass jar (BPA-free plastic works too) with an airtight lid and fill it to the very top. This reduces the oxidation and loss of nutrients. Immediately store it in the fridge and consume it when you are ready.

Simply adding one green smoothie a day can transform your health, helping you feel vibrant and radiant with a new fresh healthy outlook to life.

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
Available in January 2016.
Preorder from Amazon now.

Recipe of the Week – Potato Pakora Burgers

Posted on September 17, 2015 by Nourish

Extract from The Part-Time Vegetarian by Nicola Graimes

An Indian twist on the regular veggie burger, these spiced potato patties are coated in a gram flour batter and cooked until the outside is crisp and golden. You could make the pre-battered potato patties a few hours ahead of serving, if convenient.

Serves: 4

Preparation time: 20 minutes

Cooking time: 25 minutes

Ingredients:
480g/1lb 1oz white potatoes, peeledand quartered
1 tsp turmeric
6 spring onions/scallions, finely chopped
1 long red chilli, deseeded and finely chopped
2 tsp nigella seeds
1 tsp sea salt
2.5cm/1in piece of fresh root ginger, peeled and grated
1 tbsp butter sunflower oil, for frying freshly ground black pepper

For chickpea batter:
80g/2.oz/. cup gram/chickpea/
besan flour
1 tsp sea salt
2 tbsp milk

To serve:
4 small naan breads
4 tbsp tamarind and date chutney
4 tomatoes, sliced
1 small red onion, sliced
1 recipe quantity Mint Raita, adding 2.5cm/1in piece of cucumber, diced

Method:

Put the potatoes in a large pan, pour in enough water to cover and bring to the boil. Add salt and stir in 1 teaspoon of the turmeric and cook for 12–15 minutes until tender.
While the potatoes are cooking, mix together the ingredients for the batter with the remaining turmeric. Whisk in 5–6 tablespoons water to make a smooth, pancake-batter consistency. Leave to rest until needed.
Drain and return the potatoes to the still-hot pan to dry, then when cool enough to handle, coarsely grate them into a mixing bowl. Stir in the spring onions/scallions, chilli, nigella seeds, salt, ginger and butter, allowing the latter to melt in the heat of the potatoes. Season with pepper and stir until combined, then, using your hands, form the mixture into 4 large patties.
Heat enough oil in a pan to deep-fry the pakora burgers. The oil is hot enough when a cube of bread turns golden in 30 seconds. Dip each patty into the batter mixture until thickly coated, then fry two at a time for 1.–2 minutes, or until golden all over. Drain on paper towels and keep warm in a low oven while you cook the remaining pakora burgers. Wrap the naan in foil and warm them in the oven at the same time.
To serve, top each naan with a spoonful of the chutney. Place a few slices of tomato on top before adding the pakora burger, red onion and a spoonful of the mint raita.

Nicola Graimes
The Part-Time Vegetarian
Available from September 2015
Pre-order the book on Amazon

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Podcast/ Conversation with Nick Moyle and Richard Hood, authors of Brew It Yourself

Posted on September 16, 2015October 8, 2015 by Nourish

Steve Nobel interviews Nick Moyle and Richard Hood, authors of Brew It Yourself.
Follow Watkins Media on SoundCloud and listen to the latest interviews and talks.

Listen to this free podcast with authors Nick Moyle and Richard Hood on their book Brew It Yourself. Interview by Steve Nobel for Watkins Media.

Taking their two great loves – alcohol and gardening – they provide recipe inspiration for people to turn a surplus harvest, a visit to a fruit farm or a delivery from the supermarket into a fantastic variety of drinks. Covering wines, beers and ciders, as well as more fancy infused liquors, sparkling drinks and some true curios.

Brew It Yourself outlines the basic approaches to each drink’s method of production, debunking myths, celebrating experimentation and taking the fear out of fermentation. There really is no reason not to brew it yourself.

In this podcast you will hear them speak on:
•Why should you bother brewing it yourself
•How to get started and the costs involved
•Buying ingredients and foraging
•The vast range of beverages you can make

Nisha Katona Urges You to Support Your Local High Street with Meat-free Mondays

Posted on August 28, 2015November 4, 2015 by Nourish

Wandering around the many areas of Merseyside, one is struck by the shuttered shops that now form the toothless grin of many a high street in recession. Many of those gaps, I have noticed, are being filled with the shiny frontage of “metro” supermarkets. As a consumer it is easy to feel instant relief at this. Convenient, open late, and an indication that things are improving in the economy perhaps? However, the march of the supermarkets seems to hide a dark problem.

Recently, I was lucky enough to spend the day with a farmer friend. Young, enthusiastic and the organiser of the Wirral Food Festival, his optimism was important in the face of the challenges faced by local growers. He explained how important the festival was in showcasing the best of local food producers as they may well be a dying breed. I was very interested to know how we could stop this from happening. We the consumers, it seems, hold the key. Choose your local shops over the supermarkets as much as you can.

It seems the supermarkets are ruthless in negotiation, often making verbal agreements for huge orders only to reject the produce if is not “body beautiful” or for any other minor reason. Farmers are also forced to grow more than they can expect to supply as there are hefty penalties (financial and the lack of repeat business) incurred if they come up short. This results in huge wastage and massive loads of unwanted produce being “dumped” on the market, demolishing the value of British meat and veg altogether. I was so surprised to hear that the wonderful “buy one get one free” offers are paid for by the farmers, not the supermarket. If supermarkets are selling to us for a discount, they are forcing the farmers to sell to them for that discount. No skin off the nose of the supermarkets and totally devastating to the farmers who are over a barrel. Similarly with the producers of British meat. We as consumers are demanding huge amounts of cheap meat. We would rather travel to a supermarket and pay a few pounds less for meat and veg than pay that bit extra and buy from our local butcher or farm shop.

There is a huge price to pay for this, consumers: the death of local business! We have a choice how we spend our money. In saving a couple of pounds this is what we lose as a nation. We lose the very heart and lungs of our high streets, our butchers, green grocers and fishmongers. By insisting on perfectly formed vegetables, we encourage supermarkets to tyrannically reject perfectly delicious British produce. As a cook and food writer, I know full well that the best flavours lie deep in the matured, the gnarled and the knobbly.

Think about our favourite holiday destinations – what we love about them are the local artisan bakers, the shop windows full of cheeses and hams, the beautiful bright chaos of the fruit and veg stalls, and local produce in local restaurants. Well, here’s the thing, we can have all of those things here in our very own highstreet if we just keep supporting our local shops.

My challenge to you is this: to go meat free one day a week. Have better quality meat from your local butcher less often. This small sacrifice will save your local producers, your high street, and your health.

I know that asking an Englishman to give up meat is like asking him to remove a limb, but it’s just one day. Just think – by doing this and spending what you save at your local butchers and greengrocers, you are saving the charming food markets, the wonderful produce, and the bustling high streets that make up the very heart of England.

Meat Free Monday Spiced Fritters

Cup full of Gram Flour
1/2 teaspoon baking powder
salt
lemon juice
2 heaped teaspoons of curry powder or garamasala
garlic puree
Vegetable chunks-any trimmings

Mix all the ingredients except the veg with enough water to give you a thick pancake mix consistency. Chop all your left over veg trimmings, dunk them in the batter and plunge fry. Great way to turn your left overs into crisp spiced nuggets.

Nisha Katona

Pimp My Rice

Available 15th October 2015

Preorder from Amazon now.

The Seasonal Kitchen / Cucumbers

Posted on August 17, 2015August 17, 2015 by Nourish

Made up almost entirely of water, the juicy, refreshing cucumber comes in many shapes and sizes, from tiny, knobbly specimens to long, plump, smooth-skinned ones – and, although they are subtle, there are distinct shifts of flavour between the different varieties.
Cucumbers are used the world over, especially in salads and relishes, their mild flavour often being used to carrystronger flavourings or to provide a calming accompaniment to fiercer seasonings, such as chillies and spices. They are frequently paired with yoghurt, soured cream and cheese – a tradition that spreads from the eastern Mediterranean right through the Middle East and into India. Chopped cucumber is a central ingredient of raita, a cooling, minty yoghurt relish for serving alongside spicy curries, while in Greece it is stirred with yoghurt and mint to make the dip tzatziki, and the similar cacik in Turkey and other parts of the Middle East. It is also popular pickled or marinated with herbs, vinegar and spices – a tradition particularly associated with central and eastern Europe.
When buying, look for firm cucumbers. Although the skin is edible, it can easily be removed using a vegetable peeler, if desired. You can also quickly remove the seeds by halving the cucumber lengthways and scooping them out with a teaspoon. The flesh may then be sliced, diced, grated or cut into batons, ready to add to any dish you choose.

Tzatziki

Method:

Peel, seed and grate 1 small or 1⁄2 a large cucumber into a strainer and press out as much liquid as possible.
Tip the remaining flesh into a bowl and combine with 240ml/8fl oz/scant 1 cup of Greek yoghurt, 1 crushed clove garlic and 2 tablespoons of chopped fresh mint.
Stir in salt to taste, then chill in the fridge until
ready to serve.

Susannah Blake
Seasonal Food
Available from Nourish Books

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Gluten-Free Recipes for an Indian Supper

Posted on August 17, 2015August 17, 2015 by Nourish

If you want to try something new this week, get inspired by Nisha Katona’s indian dishes: two delicious gluten free vegetarian recipes that you can easily prepare using any combination of vegetables.

by Nisha Katona

Vegetable Bhajis (or Vegetable “Offcut” Bhajis)
These golden nuggets of nutty spiced sweet warmth are a great way of using up the bits of vegetables that don’t make the beauty contest grade. My mother’s favourite participants are the stalks of broccoli and cauliflower and the leaves from the top of beetroot and radish. The truth is that soft, limp, fridge weary vegetables perks up to crisp and flavourful when prepared this way. These bhajis can be made in advance and simply reheated and crisped up in the oven. They also freeze brilliantly. The added advantage is they are completely gluten free and technically vegan! How healthy is that!

Ingredients: 1 Cup of Gram Flour; 1/4 teaspoon on baking powder; 2 heaped teaspoons garamasala; 1 teaspoon; ground coriander; water ; vegetable or groundnut oil; salt to taste; coriander leaf; 1 chopped green chili or a touch of chili powder; shards of vegetable roughly cut into any size.

Method:

Add all the dry ingredients into a bowl except for the vegetables. Add enough water to make a mixture of the consistency of thick pancake batter. The mixture should be just thick enough NOT to drop too quickly off the spoon.
Add in your chopped vegetables, chopped coriander leaf and chili.
Heat the oil and drop spoonfuls of the mixture in to deep fry. When they are evenly golden, they are done.

You can find the video lesson of this recipe on Nisha Katona’s website.

Gluten- Free Tangy Cumin Vegetable Curry
This is a staple dish in many Indian households, where no part of the vegetable is wasted. Stalks, leaves, seed pods are all valued and treated as main ingredients. In a hot and arid subcontinent, vegetables are not picture perfect and the citrus perfumed cumin can transform the humblest vegetable. A very common method for producing ‘tang’ in curry is adding dilute English mustard paste to a dish. The heady dramatic flavours in this curry turn tired wilted vegetables into a centrepiece dish.

Ingredients: Assorted vegetables cut into 1 inch chunks; 1 tbsp vegetable or ground nut oil; 1 teaspoon cumin seeds; 1/2 teaspoon turmeric ; 1/4 teaspoon chili powder; 1/2 tin chopped tomato; 1 heaped dessert spoon of English mustard paste watered down into 1/4 of a cup; salt; 1/2 teaspoon sugar; 1/4 cup of cashew nuts (optional); chopped coriander leaf to garnish

Method:

Heat the oil in a pan and add the cumin seeds. Once they finish frying, add the vegetable chunks, prioritizing the tougher vegetables.
Once they begin to soften, add the turmeric,chili, salt and sugar.
After about 5 minutes add the tomato and simmer the dish until the hardest vegetable is cooked to your taste. If you wish to add cashew nuts, do so now.
Add the mustard paste and simmer for 2 more minutes.
Garnish with chopped coriander, if you have it.

This can be served as a main course with rice/chapattis/wraps or as a side dish with any meal.

You can find the video lesson of this recipe on Nisha Katona’s website.

About the Author: Nisha Katona is a food writer, Indian Cookery teacher and founder of Mowgli Street food. She has series of Youtube video tutorials that have a worldwide following. She has over 22000 twitter followers for her daily recipes and live Curry Clinics. She has recently worked on a filming project with Food Network. Professionally Nisha has worked as a Barrister for over 20 years in the area of Child Protection. In 2008 the Department of Culture, Media and Sport appointed her as trustee of National Museums Liverpool and in 2009, the Cabinet Office appointed her as an Ambassador for Diversity in Public Appointments, and in this capacity has been engaged as an expert advisor by The Guardian newspaper.

Nisha Katona
Pimp my Rice
Available from Nourish Books from October 2015
Pre-order on Amazon.

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Top Tips to Go Flexi

Posted on August 16, 2015August 19, 2015 by Nourish

by Nicola Graimes

It has been named as one of the top food trends of the moment… it is called ‘flexitarianism’ – vegetarians who occasionally eat meat or fish and meat-eaters who regularly include plant-based meals into their diet.

I have picked up on this burgeoning trend with my new book Part-time Vegetarian, due to be published in late September. The cookbook includes over 100 vegetarian recipes, many of which can be adapted to include meat, seafood or poultry, if so liked.

If you’re keen to reduce the amount of meat you eat or you are looking for delicious adaptable meals, the Part-time Vegetarian shows how easy and tasty it can be.

Here are some simple tips to get you started:

A good starting point is to change the ratio of animal protein to veggies on your plate. This means having a smaller piece of meat or fish on your plate than perhaps you would normally have and upping the quantity of vegetables and look to include vegetarian protein foods, such as nuts, cheese, pulses, eggs or tofu.

If you’re new to vegetarian cooking or find it all a bit daunting, it’s time to think out of the box. Don’t feel restricted by meals that are made up of meat, potatoes and vegetables – there is a wealth of exciting vegetarian meals out there waiting to be tried. Check out new recipes to make it less daunting.

Risotto, paella, pies, tarts, winter and summer salads, soups, stews and bakes don’t have to include meat or fish. Try to include a meat-free main meal at least three times a week – but the choice is yours.

It’s a good idea to plan ahead what you’re going to eat over the forthcoming week. In that way, you can ensure you are eating a good balance of varied meals and it makes food shopping that much easier. There are some meal plan ideas at the back of my book to help.

Stock up on store cupboard essentials so that you always have a good store of veggie ingredients to hand such a tinned beans, lentils, tinned toms, nuts, seeds, grains, noodles and pasta.

Try to be aware of seasonality and local fresh fruit and veg suppliers. Markets, pick-your-own and veg box schemes can all be good value and will open your eyes to new varieties of fresh stuff perhaps not tried before.

Eat up your veg – make a conscious effort to try a previously untried type of veg each week – Asian grocers are great places for finding new varieties.

The beauty of a flexitarian, or part-time vegetarian diet, is there are no hard and fast rules so it can be as flexible or varied as you like. That means you don’t have to feel pressure to stick to any dietary guidelines, which allows you to take things at your own pace.

Flexitarianism is a lifestyle choice, rather than a ‘diet’ so have fun – no guilt allowed!

Nicola Graimes
The Part-Time Vegetarian
Available from September 2015
Pre-order the book on Amazon

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Black Rice, Peanut, Tofu and Mango Salad Makes a Perfect Dish to Share

Posted on August 13, 2015September 17, 2015 by Nourish

If you are planning a picnic with your family or friends and looking for the perfect dish, this delicious and refreshing salad makes the perfect dish to share.

Black rice, peanut, tofu and mango salad

Serves 4
Preparation time: 20 minutes
Cooking time: 30 minutes

Ingredients: 175g/6oz/heaped ¾ cup black rice, rinsed; 55g/2oz/heaped ¹⁄³ cup unsalted peanuts; coconut oil, or cold-pressed rapeseed/ canola oil, for frying; 400g/14oz block of tofu, drained well on paper towels and cubed; 1 small red onion, diced; 3 spring onions/scallions, thinly sliced diagonally; 1 large red chilli, deseeded and thinly
sliced; 85g/3oz/scant 1 cup mangetout/snow peas, thinly sliced diagonally; ½ cucumber, quartered, deseeded
and diced; 1 large handful of chopped coriander/ cilantro leaves; 1 handful of chopped mint leaves; 1 large ripe mango, peeled, pitted and flesh cubed

The contrast of black rice, orange mango, green herbs and red chilli makes a visually stunning dish, but the variation in textures – crisp, crunchy and soft – as well as flavours – hot, sweet and sour – also add to the overall appeal of this Asian salad. If you can’t find black rice, you could use brown basmati, Camargue red rice or perhaps bulgur wheat instead – ideally you want a grain that holds its shaped when cooked.

Method:

Put the rice in a saucepan and cover generously with cold water. Bring to the boil, then turn the heat down to low, cover and simmer for 25–30 minutes until tender. Drain and tip the rice into a large serving bowl.
Meanwhile, toast the peanuts in a large dry frying pan for 5 minutes, tossing the pan occasionally until they start to colour and smell toasted. Tip onto a plate and leave to cool, then chop roughly.
Heat enough oil to generously cover the base of a large non-stick frying pan over a medium heat. Fry the tofu in three batches for 5 minutes, turning once, until golden and crisp, adding more oil when needed. Drain on paper towels.
Add the red onion, spring onions/scallions, half the chilli, the mangetout/snow peas, cucumber, half the herbs and three-quarters of the mango to the cooked rice. Pour the dressing over, then turn gently until everything is combined.
Spoon the dressed black rice salad onto four serving plates and top with the crisp tofu, the remaining mango, herbs and finally the peanuts.

Part-Time Variation
For an alternative to the tofu, mix together 2 tsp Thai seven-spice with 2 tbsp cold-pressed rapeseed/canola oil or melted coconut oil in a large shallow dish, then season with salt and pepper. Slice 400g/14oz skinless, boneless chicken breasts into strips and add to the dish. Turn the chicken in the marinade and leave to marinate for 30 minutes, if time allows.
Heat a large wok over a medium-high heat and tip in the chicken and its marinade. Stir-fry for 5–7 minutes until the chicken is cooked through and golden. Serve the chicken in place of the tofu.

Nicola Graimes
The Part-Time Vegetarian
Available from September 2015
Pre-order the book on Amazon

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Happy Hemp is our Blog of the Month

Posted on August 13, 2015August 13, 2015 by Nourish

Happy Hemp is a hemp seed company founded by Tara Miko.
Tara’s life brought her from fashion in LA to hemp in Austin. A fantastic journey towards a radical change, that started when she got sick, economy hit and she lost her job and healthy insurance. Listening to her body and starting to make her research on healthy food, she discovered the benefits of hemp seeds, which proved to be a surprising superfood and also Tara’s life-changing habit. Visit her website Happy Hemp and see more on her Facebook page.
We had a chat with Tara and we selected Happy Hemp as our blog of the month.

Can you tell our readers about yourself and Happy Hemp?
I went from fashion in LA to hemp in Austin. After a decade in fashion, the travel and long hours were starting to catch up. I began having issues with my digestions. Knowing that food is medicine, I started looking into what I was putting into my body and educating myself about what foods could help with digestion. Hemp is great for digestion… who knew? I was intrigued and started researching this fascinating super seed. Happy Hemp was born out of a complete life change. Job, diet, city… I was in need of change and hemp was the catalyst to get me there.

What inspired you to start Happy Hemp?
I was shocked that one of the most nutritious food sources on earth, was also one of the most unknown sources of food. It started small. Sharing and telling friends and family at first and eventually I realized I was on to something!

What are the main benefits of adding hemp seeds to your daily diet?
Hemp has more protein than meat, fish, tofu or chicken, the perfect ration of omegas, essential fatty acids and minerals and vitamins. It IS the perfect food! Plus it is vegan, raw, a complete protein source, gluten free, dairy free and soy free… Win Win!!

Happy Hemp has a distinctive style. Does this come from your past experience in the fashion industry?
Yes. I wanted to give hemp a much needed green lift. My goal is to be the gourmet hemp seed company. I show how you can make pesto or bake a beautiful nutty crust on a piece of salmon. I have been fortunate enough to work with amazing chefs all over.

Is Happy Hemp your profession or an hobby?
It is my profession and my hobby. I love what I do and it is also my job. I am one of the lucky ones… I get to do what I love.

What is for you the most challenging aspect of this project?
Education. I spend a lot of time telling people I am not a drug dealer. There is a misconception of what hemp is and what it does!! I spend a ton of time telling people what I am not vs what I am.

What was the best achievement since you started?
The best achievement was being able to keep the doors open. Running your own business is hardcore. I have come close to shutting down many many times. I am grateful each day that I get to keep going!

What are the next steps?
I just became a new mum… and I thought running my own company was hard! I have already started experimenting in the kitchen with baby food. Who knows?!

For more information regarding Happy Hemp, visit hTara’s website Happy Hemp.

Win a copy of Guilt-Free Baking by Gee Charman!

Posted on August 11, 2015March 12, 2020 by Nourish

We are giving away a copy of Guilt-Free Baking by Gee Charman!

Enter our competition below. The competition ends on August 19 and the winner will be randomly selected!

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Recipe of the Week – Detoxifying Lemon Dahl

Posted on August 6, 2015August 13, 2015 by Nourish

by Nisha Katona

When Indians want to give their guts a spa treatment, they get out the lentils. Every Indian has a bowl of dahl at the ready in the fridge, it is to India what ‘Dairylea on toast’ is to St Helens – stumbling in at night, a quick warming comfort. Full of protein, fat free and quick to cook, Dahl makes a great meat replacement. The freshness of the lemon and the green zing of the coriander give this dish a Jo Malone elegance. Lentils are not just for soap dodgers, how about a 2013 ‘meat free Monday’ resolution? Lentils could change your life and health for the better!

Ingredients: one cup of red lentils; 2 1/2 Cups of water; 1 teaspoon turmeric; 1/2 tin chopped tomato; 1 teaspoon cumin seeds; 1 tablespoon of vegetable oil; 1 chopped green chili (optional); salt to taste; 1 heaped teaspoon of sugar; juice of 1/2 lemon-more if you like it very lemony; half a bunch of chopped coriander leaf.

Method:

In a big pan, boil up your water, lentils, tomato, turmeric until it becomes like a medium thick soup. Add more water if you want it looser, boil on if you want it thicker.
In a separate pan, heat the oil, add the cumin seeds. When the have finished spluttering, add the green chili and turn off the heat.
Add the spiced oil to the boiled lentils and add the sugar, salt and lemon juice. Simmer for a further 5 minutes and add the coriander in at the end.
Serve with rice, with wraps or on its own with a spoon. Great cold with hot buttered toast!

You can find the video lesson of this recipe on www.nishakatona.com.

Nisha Katona
Pimp my Rice
Available from Nourish Books from October 2015

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Recipe of the Week – Detoxifying Lemon Dahl

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