Cook Something – Saag Paneer

Serves two and takes 25 minutes to prepare.

Ingredients

  • 150 g spinach (chopped)
  • 60 g paneer (cut into 1.5cm cubes)
  • ¹⁄₂ tsp tumeric
  • ¹⁄₄ tsp cayenne pepper
  • ¹⁄₄ tsp salt
  • 2¹⁄₂ tbsp extra virgin olive oil
  • ¹⁄₂ medium onion (finely chopped)
  • ¹⁄₂ tbsp ginger (minced)
  • 2 cloves garlic (minced)
  • ¹⁄₂ whole green chilli (finely chopped)
  • ¹⁄₄ tsp garam masala
  • 1 tsp ground coriander
  • ¹⁄₂ tsp ground cumin
  • ¹⁄₄ cup plain yoghurt
  • ¹⁄₂ pinch salt and pepper

Method

  1. In a large pan, get the olive oil up to a medium heat and add the onions, gingergarlic and chilli and saute for 10 minutes until well caramelised.
  2. Now, add the garam masala, coriander and cumin and cook for about 5 minutes.
  3. Then, add the spinach and stir well, tossing to coat the leaves in the spices
  4. Once mixed, add half a cup of water and cook uncovered until the water has completely reduced.
  5. Remove the mix from the heat and stir in the yogurt, 1 tbsp at a time.
  6. Finally, add in the paneer, season to taste with salt and pepper and mix gently on a low heat until serving. If it gets too hot, the yoghurt will split so be careful.

Reference:

Real Meal Revolution

Cook something – Cottage Pie

“Similar to lasagne, cottage pie is a favourite comfort food.”

Ingredients

For the mince

400 g beef mince
125 g streaky bacon
40 g butter
1 large onion
4 medium celery sticks
3 cloves garlic
50 g tomato paste
1 sprigs thyme
200 g button mushrooms
1 tin tomatoes
1 sprigs origanum
¹⁄₄ L beef stock

For the cauli-mash topping

1 medium cauliflower
100 g butter
2 large egg yolks
1 pinch nutmeg
About 100 g grated cheddar cheese

Method

For the mince

  1. In a medium-sized, heavy-based frying pan, sauté the beef mince and streaky bacon in the butter until golden brown.
  2. Finely chop the onion and roughly chop the celery sticks.
  3. Once the mince has browned remove the meat, leaving the fat in the pan, and add the onion and celery.
  4. Sauté the onion and celery in the fat until golden brown. Add the minced garlic and sauté until aromatic.
  5. Return the mince to the pan. Add the tomato paste and stir until a dark sediment collects on the base of the pot (this sediment gives the mince an amazing roasted flavour).
  6. Add the beef stock, chopped thymebutton mushrooms and tinned tomatoes and simmer on a low heat for about an hour to cook and reduce.
  7. Add the chopped origanum and season to taste with salt and pepper.

For the cauli-mash topping

  1. Steam the cauliflower until it goes mushy.
  2. Place the cauliflower in a food processor and purée until smooth.
  3. While the blender is running, add the egg yolks.
  4. Add in the butter, one knob at a time until it has melted and the mixture is smooth.
  5. Season with nutmeg to taste.

To make the cottage pie

  1. Fill a lasagne/pie dish with the mince and smooth it out.
  2. Top it with the cauliflower purée.
  3. Top with the grated cheddar cheese or just leave with the cauli-mash topping only.
  4. Place it under the grill for 15 minutes until golden brown.

Cook’s Tip

This recipe serves four people and can be made ahead of time.

I prefer to use my own homemade stock in the recipe.

Reference:

app.realmealrevolution.com

Photo credit: My own

LCHF foods that I love to eat – coconut kefir and papaya

Part of the Banting 2.0 diet are fermented drinks and digestive enzyme rich fruits.

Consuming fermented foods and drinks has been widely reported (for centuries) to be of benefit and is advocated by doctors and health specialists globally.

– Real Meal Revolution Banting 2.0

We recommend one portion of either a broth or a fermented food every day; the latter can be either a half cup of a fermented drink or a tablespoon of fermented vegetables. it will be a bit weird to start. But once you’ve done it for a day or two, it will grow on you and your should start craving it.

Coconut Milk Kefir

This takes only 12 hours to ferment, Unless you prefer a more sour taste. Then you simply leave it to ferment for longer until the taste appeals to you.

So, how do you make kefir at home?

  • Get kefir grains from your local health food store.
  • Using only plastic or wooden utensils, place the grains into a glass or plastic container.
  • Pour over a 400 ml tin of coconut milk. Stir to combine the kefir grains and the coconut milk.
  • Leave at room temperature for 12 hours.
  • Remove the kefir grains and place in a plastic container, covered with some of the new kefir. Place in the fridge where it will become dormant until you make your next batch.
  • Store your new batch of kefir in the fridge where it will become thicker the longer you leave it there.

Papaya – high in digestive enzymes

Other foods that contain digestive enzymes are:

  • Avocado oil
  • Macadamia oil
  • Extra virgin olive oil
  • Coconut oil
  • Pineapple

Conclusion

Make a point of having fermented foods or drinks and foods rich in digestive enzymes several times a week.

Reference:

Real Meal Revolution Banting 2.0

Traditional Easter pickled fish can be low-carb

Pickled fish has traditionally been eaten inSough Africa during Easter.

“Easter is a very foodie festival. Only in South Africa does pickled fish come to the Easter table.”

– News 24

Curious as to how this tradition came about, I delved into some of the reasons as to how this uniquely inclusive to both Christians and Muslims, culinary tradition, started.

Meerlust farm and Lady Anne Barnard

The oldest records of this culinary custom came from Lady Anne Barnard who, after visiting Meerlust farm in the Cape of Good Hope, in 1798, wrote that she was served  “fish of the nature of cod, pickled with turmarick (sic)”

It could have been served over Easter Weekend because fishing boats did not go out at that time so there was no fresh fish.  But there are also suggested, religious reasons to the pickling practice. Continue reading “Traditional Easter pickled fish can be low-carb”

LCHF foods I love – beef liver sauteed with onions

Delicious liver is packed full of nutrients.

“Crammed full of nutrients, if a “superfood” truly exists, then we have to give that recognition to liver.”

– Michael Joseph

All beef, pork or chicken livers, are incredibly rich in protein, vitamins and minerals.

The nutritional of 100 grams of beef liver are as follows:

  • Vitamin B12: 1176% RDA
  • Copper: 714% RDA
  • Vitamin A: 634% RDA
  • Riboflavin: 201% RDA
  • Niacin: 88% RDA
  • Pantothenic Acid: 71% RDA
  • Folate: 63% RDA
  • Selenium: 52% RDA
  • Phosphorus: 50% RDA
  • Iron: 36% RDA
  • Zinc: 35% RDA
  • Manganese: 18% RDA
  • Potassium: 10% RDA

A weekly meal of liver is more than enough to ensure adequate micronutrient intake. As liver contains a high amount of Vitamin A, it is possible to experience toxicity if eaten  too often.

Reference:

www.nutritionadvance.com