Takeaway Alternatives

January 30, 2016

For week three of our Healthy Eating Fast Food/Takeaway Alternatives we made pizza at Sebright Children's Centre. The pizza session is always a favourite because everyone loves pizza. Each family made their own batch of dough which resulted in dough for two pizzas 20cm in diameter to decorate with different toppings of their choice. Lots of families took their second batch of dough home to share with their families.

Dough Ingredients
300g plain flour
250ml water
1 tablespoon olive oil
1 teaspoon baking yeast
1/4 tsp fine sea salt
1 tsp cornmeal (if desired)
several basil leaves or dried oregano (if desired)

Dough Instructions

Preheat your oven to 200C.
Sift all the dry ingredients in a bowl and mix thoroughly.
Slowly stir in the water and olive oil. The dough should form a nice ball with all the ingredients mixed thoroughly and to not be too sticky or dry. If the dough is too sticky sprinkle a tablespoon of flour over the dough and mix in until the dough and add a teaspoon of water to the dough if it is too dry.
Cover the dough and leave it to rest for 20 minutes.
Uncover the ball of dough and place onto a sheet of, lightly floured surface, lightly rub a rolling pin with flour and starting in the middle of the ball roll the dough, turn and flip the dough until it is in the desired shape be it circle, square of even heart shaped.
You want your dough to be roughly 3 cm thick on the bottom for a thin crust or 5 cm thick for a thicker crust. Do not roll it so thin that you can not lift the dough onto your baking sheet. When it is the desired shape transfer it to the baking sheet and you can sprinkle a teaspoon of cornmeal onto your baking tray before you place the dough on the tray for a bit of added texture to the crust.
Slightly roll and turn up the edges to form the pizza edges.
Add any ingredients that you may enjoy. (see below)
Place in the pre-heated oven and cook for twenty minutes checking to make sure that it is cooked to your preference.
Remove from the oven and allow to cool for a few minutes before slicing and serving.

Pizza Ingredients
Base - You can use passata as your tomato base or fresh tomatoes or even a bit of minced garlic and olive oil to create a non tomato based pizza or "white pizza".
Cheese - You can use any cheese of your choice including shredded mozzarella, fresh mozzarella, parmesan, gorgonzola, feta, etc
Toppings - You can put absolutely anything you would like on your pizza which is the great part of making your own. Ham, mushrooms, peppers, salami, tomatoes, sun dried tomatoes, artichoke, pineapple, etc.

Patterns of 2016 - Week 3

January 25, 2016

Here are the patterns from week 3 of 2016 created from polymer clay slices of canes that I have created over the past fifteen years, some are even earlier. The patterns are rebuilding my pattern database which will then be used for all sorts of different things.

Curries - Wk 3 - Healthy Eating Fast Food/Takeaway Alternatives

January 24, 2016

For the third week of our six-week Healthy Eating Fast Food/Takeaway Alternatives course we made a vegetarian curry and a mango chutney. Each week we always have a vegetarian option but this week we opted to go all vegetarian. A combination of an overly large pan, an electric stove and baby tomatoes left this recipe rather dry and we were glad for our mango chutney that we had made but I have tweaked the recipe a bit or if you prefer a dryer curry you can omit the vegetable stock. I recommend getting the mango chutney made first and put to the side or do all the prep of the ingredients for both the vegetable curry and mango chutney and make then side by side. The vegetable curry can easily have meat, seafood or tofu added to it

Indian remains one of the most popular takeaway meals in the UK and in London we are spoilt with amazing Indian takeaway and restaurant options at all price points. Whilst working on Brick Lane I could not muster up the self control to not walk the twenty paces from where I worked to Ambala where I would eat three samosas a day as a late afternoon snack. I never even considered how many calories or grams of fat were in each samosa and when I researched this I was really surprised to see that I had been adding almost 500 extra calories and 25 grams of fat each day. I'm still unable to be near an Ambala and not get samosas but now I have it as a treat and limit myself to one meat and one veg samosa instead of my minimum three. Here are some more average amount of calories and grams of fat (respectively) in Indian takeaways:

Chicken Biryani - 1000 cal, 43 grams of fat
Chicken Korma - 860 cal, 50 grams of fat
Lamb Rogan Josh - 650 cal, 37 grams of fat
Vegetable Jalfrezi - 460 cal, 30 grams of fat
Garlic naan the whole naan - 760 cal, 25 grams of fat
Onion bhaji - 2 bahjis - 450 cal, 25 grams of fat
Poppadoms - 2 poppadom - 70 cal, 5 grams of fat
Meat or veg samosa - 1 samosa - 145 cal, 8 grams of fat

Indian Takeaway tips:
Many dishes are loaded with oil, ghee and fat and with pilau rice, starters and side dishes, Indian takeouts can quickly end up meeting and going beyond your daily recommended allowances and not is a healthy way at all.

Avoid the creamier based reamy curries like masala and korma which are higher in calories and fat. Tomato based curries like jalfrezi, rogan or madras are a better choice, or opt for dry dishes like biryanis. Some ways to make substitutions and save on calories include choosing plain boiled rather than pilau, chappati rather than naan, choosing veggie curries and opting out or reducing the number of fried starters such as samosas and bhajis.

Vegetable Curry Recipe

INGREDIENTS
500 g vegetables i.e.-cauliflower, green beans, carrots, aubergine
200 g potatoes, peeled and cut into 1 cm squares
6 tomatoes, chopped finely or a tin of tomatoes
2 onions - thinly sliced into crescents
300 ml vegetable stock
4 tbsp coconut oil, canola oil or alternative oil
2 cloves garlic - finely chopped or minced
1 tbsp fresh ginger root, peeled - finely chopped or minced
1 tsp cumin seeds - if you do not have cumin seeds you can use ground cumin
1 tsp ground coriander
1/4 tsp garam masala
1/4 tsp turmeric
1/4 tsp paprika
2 pinches of sea salt
1/4 tsp freshly ground pepper - or more if desired personal taste
Fresh coriander - washed handful, roughly chopped
Fresh lemon juice from half a lemon - strained to remove seeds

INSTRUCTIONS

Prepare the vegetable stock by either warming homemade vegetable stock or use a high quality powdered stock that is free from additives or MSG.
Toast the cumin seeds in a pan under medium heat while constantly stirring with a wooden spoon for 3 minutes making sure that the seeds do not burn. Grind the toasted cumin seeds and add all the readily ground spices into a small bowl ready to add later on in the recipe.
Warm the oil in a large pan at medium heat and add the onions and cook slowly until transparent. Do not let them brown or dry out, add a spoonful of the vegetable stock should the onions start to dry out or brown.
Add the ginger and garlic and cook for one minute, stirring all the while. Reduce the heat or add a spoonful of the stock should the garlic and ginger and start to brown, do let them burn.
With the pan at medium heat, stir the ground spices into the onions, garlic and ginger and keep stirring until they are thoroughly mixed in, about three minutes.
Now add the tomatoes and stock and keep stirring until everything is mixed together well, about 5 minutes.
Add the vegetables and stir to mix throughout, cover and cook on low to mediumheat for 30 minutes or until vegetables potatoes are thoroughly cooked to desired texture. Stir in fresh lemon juice and fresh coriander, stir and serve with brown rice.

Quick Mango Chutney Recipe

INGREDIENTS
1 mango chopped into small irregular pieces
1/4 onion finely chopped or minced
1/2 - 1 chili - depending on personal taste - de-seeded and finely chopped
150 ml cider vinegar
100g sugar
1/2 tsp cumin
1/2 tsp coriander
pinch of salt

INSTRUCTIONS

Combine the sugar and cider vinegar in a pan over medium heat until the sugar is dissolved.
Add the mango pieces to the mixture and stir.
Add the spices and salt and increase heat stirring all the while.
Once the mixture has been boiling for 3-5 minutes, reduce the heat to low, stir occasionally to avoid burning and allow the chutney to thicken which should take 15 -30 minutes.
Once the chutney is at the desired thickness remove it from the stove and place in a glass container.
This is a quick chutney recipe that is meant to be served while fresh alongside a curry and eaten right away or kept for a few days wrapped up and kept in a fridge.

Melt and Pour Soap Making

January 20, 2016

the different layers of our melt and pour loaf soap

These are some of the soaps created by my students on a six-week soap making course I have been running at Wentworth Children's Centre in Hackney, London. We have spent two weeks on melt and pour techniques and worked with the children on decoration, colour mixing, scents and packaging. We are also a week of face and body scrubs, a week of bath fizzies/bath bombs and two weeks of cold press technique. The courses have been fun and well attended since everyone is interested in making their own products in order to know exactly what is in the products that we use every day. The students have been excited to learn all the techniques so they can practice them with their family and friends or perhaps even take up soap making as a hobby or making them as gifts or to sell.

Patterns of 2016 - Week 2

January 17, 2016

Here are some more patterns that I have created from polymer clay slices of canes that I have created over the past fifteen years, some are even earlier. I am having so much fun with these patterns and I almost forgot how much I love creating them as well as finding them in nature, life and within myself. This year I will be releasing some of my favourite patterns in series of prints, paintings and more.

Blackened Chicken (Just Say No to the Chicken Shops) - Week 2 - Healthy Eating Alternatives to Fast Food/Takeaways

January 16, 2016

I am working with families to discuss the fat, sugar and salt content in fast food and takeaway meals and we are preparing much tastier and healthier options. I am working with a diverse group of families and they share a lot of tips and techniques around the pressures of providing healthy meals with busy lifestyles, fussy eaters, adding new meals to their family cookbooks and stretching food budgets. This is our second week of a six-week course.

This week we focus on what i believe is the the worst culprit of the fast food takeaway options, the chicken shops. In London, and elsewhere, you cannot walk too far without sensing some evidence of the chicken shops; the horrible smell due to cheap chicken and overused cheap oil, the discarded boxes and bones or the shops strategically placed so close to schools. It's not just teenagers eating at these shops and it is big business, the fried chicken market is worth £15-£20 billion pounds a year and they are interested in profit, not quality or nutrition. I struggled to even find statistics on what is in these takeaway items but an average chicken shop meal contains 60% of your RDA of calories, 45% of your RDA saturated fats and 85% of your RDA of salt. I gathered a lot of information from Nominet Trust and Shift (formerly We Are What We Do and it was in an article by Shift that sums up the ethos of this six-week course:

“As Fiona Godlee, editor in chief of the British Medical Journal states, “Rather than restricting takeaway food we should seek to transform it, by making healthy food as visible, tasty, and cheap as unhealthy food.” We’re looking forward to contributing to that ambition. ”

This weeks recipe is one I picked up in New Orleans for blackened chicken, a cajun style way of seasoning and preparing that can also be applied to fish, shellfish, pork, beef and vegetables. We also prepared blackened vegetables as in each course we offer vegetarian options and we also made a large salad to be served with our blackened chicken and blackened vegetables.

Our ingredients for our salad and blackened vegetables

We preheated our oven to 200 C° and then we prepared our chicken and vegetables separately and took extra special care with utensils, surface and cleaning as we do in every class. We made two batches in separate bowls of the blackened seasoning one for the chicken and to that we added 1 TBSP of flour and one for the vegetables which we did not add 1 TBSP of flour.

Blackened Seasoning recipe:

1 TSP paprika (smoked paprika if you have it)
1 TSP thyme
1 TSP oregano
1/2 TSP chilli flakes
1/2 TSP onion salt
1 TSP cayenne pepper
1 TSP freshly cracked black pepper
1/2 tsp garlic salt
1 TBSP Flour* add this only to the mix for the chicken, not for the vegetables

We tossed 700g of chicken sliced into 2-3 cm wide strips in the bowl with the blackened seasoning mix with the flour, covered with cling film and put in the fridge. In the second bowl of the seasoning without the flour we tossed our vegetables which included brocolli, peppers and carrots and stirred them until the mix was evenly on the veg. Them we sprayed a non stick baking tray with a few sprays of our coconut oil cooking spray and added a few more sprays on top of the veg and put them in the oven on the uppermost tray. We cooked them for 30 minutes but set a timer for 15 minutes so that we could check them and turn the veg so that they were cooked nice and evenly without burning.

With our veg in the oven we made our salad and decided as a group to leave it undressed as we had so much flavour in our chicken and veg we wanted the salad to act as a palate cleanser and to enjoy the taste of the salad ingredients, in this case we had gem lettuce, carrots, cucumber, peppers and tomato.

Then we heated our pans until they were at medium hot to high heat and put 3 sprays of our coconut oil spray and then placed our chicken in the pan which should be so hot that the chicken immediately starts to sizzle. Make sure you let the chicken have enough space to cook and depending on the thickness of your strips cook them for 4-6 minutes on each side so that each piece is thoroughly cooked and a nice dark brown colour all over. Leave the strips to rest for a few minutes and remove the blackened veg and serve together with your pre-prepared salad.

Pan searing our blackened chicken strips

This was our lovely feast which was thoroughly enjoyed by all and everyone commented that the seasoning wasn't spicy but very flavourful and enhanced the chicken and vegetables. This recipe works wonderfully with salmon and can be adapted to a salmon pasta or blackened prawns in a stir fry with some vegetables. You can even make the seasoning and rub it into a whole chicken and have left overs for salads or curries and turn your stock into a soup. Next week we will be preparing a Vegetable Daag curry with homemade mango chutney.

Heron

January 10, 2016

Behold the beautiful heron that I spotted on Friday morning along the Regent's Canal close to King's Cross. It was a beautiful morning at around 08:15 and the sun was rising amidst a beautiful blue sky tingeing the fluffy white clouds with pink. I was particularly full of new year, early morning joy at the day that was unfolding when out of the corner of my eye I spotted this large bird and I immediately got off the bike to watch it. The previous day Istopped to feed some slightly stale bread to the birds and it turned into a bit of a bird-blood-bath. As soon as I pulled out the bag with the bread two geese made a bee line for me and about 15 pigeons and 20 gulls came as well to try to grab any and all of the bread before the geese could. Anyway, this bird that I had not spotted before along the canal was different. It was stood in the water on one foot and was watching a group of about five runners running along. This bird was so majestic and I felt that there was an old soul within it's body with far more knowledge than I could ever imagine to have. I stood for about five minutes and just watched it but besides observing the runners it made no other movements. Later that evening I sent my photo to my friend Tom who is rather twitchy for an identification and he simply responded, "Heron!!!" This confirmed my guess and Tom went on to say, "Herons are incredibly exciting to watch. Everything they do is thrilling; stalking, fishing, taking off, flying. The whole package. Probably tops my chart."

I had a quick look through my symbolism and dream books and several words kept coming up regarding herons; versatility, intelligence, patience, calm, grace, solitude and determination. These are all words that I can and try to improve upon. I certainly took seeing the beautiful heron as a good omen and felt incredibly lucky to have seen it.

Mexican Food - Wk 1 - Healthy Eating Alternatives to Fast Food/Takeaways

January 9, 2016

Last year I started teaching a lot of healthy eating courses across London which have proved very popular as we can't avoid the internal or external pressure of eating and providing healthy meals for ourselves and our families and friends. This particular course is six-weeks long and focuses on working with families to provide them with healthy alternatives to fast food and takeaway options. This course takes place at the Sebright Children's Centre in Hackney, London that offers all sorts of amazing courses, creche, advice and support for families and young children.

In the UK we spend over £30 billion on convenience food each year with the average person consuming over 84 fast food meals and 64 ready meals throughout the year. We have all probably eaten a take away or fast food meal due to reasons of convenience, cost, time constraints, peer pressure, environment or cravings. As with everything, takeaways and fast food meals eaten in moderation or as part of a healthy diet and lifestyle are not detrimental to our health but over-reliance on these types of food can be due to their high fat, sugar and salt content. This course intends to educate and promote healthy eating by providing healthy food and healthy recipes that are tasty, nutritionally rewarding, easy to prepare and financially comparable or cheaper than their fast food alternative.

Week one covered Mexican food and as far as fast food and takeaways go Mexican food can be one of the healthier options if care is taken to avoid over-sized portions and care is taken with additional toppings such as sour cream guacamole. I lived in America for a long time and Mexican food has long been popular there and as with anything you can find options within a wide range of price points and levels of quality ingredients.

As we were having so much fun, this is the only evidence that I have from this first week of a six-week long course I am teaching on Healthy Eating Alternatives to Fast Food/Takeaways. We made beef tacos and vegetarian black bean tacos with hard corn shells and soft flour shells with a homemade salsa and homemade guacamole. We omitted the sour cream and served with a bit of shredded cheese and lettuce.

For today's session we used Jamie Oliver's recipe for beef tacos as a basis and just substituted black beans for the ground beef for our vegetarian tacos. We made ground beef tacos, black bean tacos, our own guacamole, our own salsa and served these with some shredded lettuce, tomato and cheese.

This week was an excellent first session and we had some parent and children preparing and trying avocado for the first time and everyone agreed that Mexican is a great option to prepare at home. We also noted that it is so easy to create your own guacamole and salsa and so much better than the ready-made options that are on offer in the shops. I also shared with the group that you don't need to buy specialist salsas or "Mexican" ingredients available in the shops. For example there was a tin of "Mexican black beans" that was basically black beans in water with a jazzy logo for £1.45 and I was able to get a box of organic black beans in water for £0.75. Personally my own type of fast food would be a burrito or tacos as they are filling and you can customise them according to your own tastes but they are indeed that much better prepared at home and with a bit of practice and experimentation which is the whole point of the course.

• 1 onion, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 1 tbsp olive oil
• 2 garlic cloves, sliced
• A pinch of paprika
• 1½ tsp cumin
• 500g minced beef or a 400g tin of black beans*
• 250ml beef stock
• 12 corn or flour taco shells
Grated cheese, lettuce and tomato to serve

*For the vegetarian black bean taco option, use all the ingredients above except beef and substitute beans for ground beef and vegetarian stock for the beef stock.

Salsa
• 2 tomatoes, roughly chopped
• Juice of ½ lime
• 1 spring onion, finely sliced
• 1 tbsp coriander, roughly chopped

Guacamole
• 2 avocados
• Juice of ½ lime
• 2 tbsp chopped tomatoes

Preheat the oven to 180C/gas 4.
Soften the onion and peppers in the olive oil in a large pan over a low heat. Add the garlic, paprika and cumin and cook for 1–2 minutes.
Add the beef and stir until it has browned. Pour in the stock, cover, and cook for 45 minutes.
Meanwhile for the salsa, get the kids to mix the tomatoes with the lime juice, spring onion and coriander, then season carefully to taste.
For the guacamole, have the kids mash the avocados with a fork. They can then squeeze in the lime juice, add the tomatoes, season, and gently mix it all up.
Spread the taco shells out on a baking tray and place in the oven for 3–4 minutes until crisp. Get the kids to fill the shells with the meat, salsa and guacamole or lay everything out and let everyone help themselves.

Patterns of 2016 - Week One

January 8, 2016

Here are some patterns that I have created from polymer clay slices of canes that I have created over the past fifteen years, some are even earlier. Creating these prints has me so excited and some of my earliest memories are of staring at the wallpaper in my room and letting my eyes go funny. My mother loves wallpaper and all manner of interior design so there were always new elements going up on the walls and around the house. This year I will be releasing some of my favourite patterns in series of prints, paintings and more.

Meringue-apés

January 7, 2016

Here are some little bite-size meringue-apés that I made. The top set are filled with a one-off compote of redcurrant, pomegranate and cranberries in a quince sauce while the bottom set are filled with Smy Goodness mincemeat. I love making meringues as a desert because they are delicious and best prepared the night before which means more time to focus on further cooking, drinking, hosting or all of the above. I had also made a set filled with lemon curd but they disappeared before I could photograph them. There will always be more meringue-apés, full size meringues and over-sized meringues as I have so many different delicious preserves to fill them with.

I recommend and use Delia Smith's recipe of 110g caster sugar and the egg whites of 2 large eggs. For these meringue-apés I used the whites of 6 organic large eggs and 330g caster sugar which yielded 40 meringues roughly 6cm in diameter. They were two-bite meringue-apés and obviously would have resulted in lots more bite-size meringue-apés. Preheat the oven to 150°C and prepare a baking tray lined with baking paper. Using a glass bowl you whisk the egg whites on a lower speed and increase the speed until the egg whites create stiff peaks. Then add in a heaped tablespoon of the caster sugar into the egg whites and whisk until combined and then repeat with another tablespoon until they are all gone and the mix has gone glossy with strong peaks and if your bowl is turned over the mixture stays put. I used an ice cream scoop to place evenly sized balls of the meringue-apés mix onto the baking paper and then used a teaspoon to make little depressions into the balls. For smaller sized meringue-apés a melon baller is perfect for even sized balls and then a knife can make a little hole in the mixture. Give up the ghost of getting them to all look identical, part of the charm is in their uniqueness and individuality with different peaks. Pop the meringue-apés in the oven and immediately reduce the temperature of your oven to 150°C and leave them in the oven for 30 minutes. After 30 minutes turn the oven off and leave them inside until the oven completely cools down. I tend to make my meringues in the evening and then leave them overnight to completely cool down. Just be careful to not forget them and then preheat the oven for something else the following day. You can store your meringues in an airtight tin for roughly a week or even freeze them but I do prefer to have made them a day earlier than I plan on eating them.

Meringue-apés are tasty, glamorous and a crowd-pleaser as they are fat-free, gluten free and you can mix and match what they're filled with to please the varied taste buds of your guests.

Vegetable Curry Recipe

Quick Mango Chutney Recipe