Sweet Potato Hash With Crispy Fried Eggs

If there was one word to describe my life right now it would be “overwhelming”. Nearly four months ago it seemed like a good idea to order a large quantity of new self-build furniture to grab a seventy-per-cent-off deal at Laura Ashley. In retrospect, an odd choice given that DIY is not our forte. Since delivery, half our bedroom space has been relinquished to twenty-two enormous and very intimidating boxes.

Now (subject to us finding a competent joiner!), they’re not going to be gathering dust for much longer. The re-vamp of our living/bedroom space, which has been overdue for the past ten years has finally begun and we, with all our clothes and personal possessions, have been displaced throughout the rest of the house whist the work is carried out. I hate the disruption, but at least the financial liability of a large, cold Edwardian property that’s a nightmare to heat and maintain is offset by having space! Perhaps we should have considered moving when my two daughters flew the nest, but the prospect of a new owner coming in and cutting down the trees and destroying the habitat of numerous squirrels and birds that have made our garden their home, prevents us. So given that we feel we have to stay, we're stuck with the ongoing commitment and upheaval of one costly home improvement after another.

With all the chaos going on around me, what I don’t have too much time for is cooking, food shopping and devising new recipes for this blog! Hence, for the next few weeks, I’ll be in the same boat as most people who prefer to eat ‘fast’ food. However, in my world, fast food can never mean processed, ready-made or take-aways. Simplicity is key to making healthy meals that are quick and easy to get to the table, which also means me relying heavily on my family’s co-operation and team work. My husband John is my brilliant commis chef that does most of the chopping and slicing, whilst Sarah is a dab-hand at making perfect fried eggs for this comforting Sweet Potato Hash With Crispy Fried Eggs. 

A delicious, nutritious, inexpensive meal that really works, it is one of my all-time favourites for an uncomplicated supper.

Sweet Potato Hash With Crispy Fried Eggs (V) (Serves 3)

Ingredients

750g organic sweet potatoes, cut into small (about 2cm) cubes

1 small organic Savoy cabbage, stem and stalks removed and thinly sliced

3 tbsp olive oil 

1 organic red onion, finely chopped

30g butter

1 dsp cumin seeds

Sea salt and freshly ground black pepper

6 organic medium eggs

Large handful of fresh parsley, finely chopped

Instructions

Boil a kettle of water. Put the boiling water into the bottom pan of a steamer and the sweet potato cubes in the top of the steamer.

Steam the sweet potato cubes with the pan lid on for about 10 minutes, until almost tender. Use a draining spoon to scoop the potato cubes out of the steamer into a large bowl. Season well with sea salt and black pepper and add the cumin seeds, being careful not to break the potato cubes up. Set aside. 

Add the cabbage to the steamer, put the lid back on and cook for 2 minutes until tender. Tip the cooked cabbage into a separate bowl. Season with a little sea salt and a good grinding of black pepper. 

Heat 1 tablespoon of olive oil in a large deep frying pan over a moderate heat and fry the onion for 3 minutes or until just softened. Turn the heat up to medium/high, add half the butter and the sweet potatoes and fry, stirring frequently, until the potatoes and onions start to caramelise and turn golden brown.

Add the cabbage and the rest of the butter to the sweet potato mixture and continue frying, stirring from time to time, whilst you simultaneously cook the eggs.

Take a second large frying pan and heat the remaining 2 tbsp of olive oil until the surface seems to slightly shimmer. Crack each egg into a small bowl or cup then carefully pour into the hot oil. After 1 minute reduce the heat to medium and continue to cook until underneath the whites of the eggs are crispy and golden.

While the yolks are still runny, use a fish slice to transfer the eggs to a plate lined with kitchen paper to drain off any excess oil. 

Pile the sweet potato hash on to three warmed plates and gently place two fried eggs on top of each. Season the eggs with a little sea salt and black pepper then scatter over the chopped parsley to serve. 

Notes:

Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain. 

If the eggs stick together in the frying pan, use a non-stick flat ended spatula to 'cut' and separate them. Do not try to dowse the egg yolks in hot oil - they should be cooked to perfection (soft and runny) if you leave the eggs alone in the frying pan until the edges of the whites are a lacey, crisp and golden.

Wear a bibbed apron to fry the eggs - they can spit and splutter in hot oil!

Carbohydrates 58g Protein 23g - per serving

Courgette Linguine With Cashew Pesto and Marinated Mushroom and Broccoli

Although at Primal Plate we’re more than happy to occasionally have our grain-free, refined sugar-free cake and to eat it too, there comes a time (usually after a second slice of said cake) that I begin to pull back from borderline over-indulgence to something altogether more healthy and savoury. 

Sugar is sugar, and although raw honey, coconut palm sugar and pure maple syrup are much healthier options than refined sugar, they are still sugar. Even fructose, the natural sugar found in fruit, is unhealthy when eaten to excess. I know that because I used to make myself what I thought was a healthy multiple-fruit smoothie, which oftentimes boasted more than my ‘five-a-day’ in just one potent glass full. During this time I developed an inflammatory skin condition, which my doctor initially diagnosed as shingles. In fact it was a severe case of atopic eczema, which became infected. Within two weeks of switching to a low-carb Primal diet, which meant I stopped drinking excessive amounts of fructose in my breakfast smoothie, the rash disappeared for good.

The occasional sweet treat probably doesn't do much harm, but eating too much sugar (this applies to virtually everyone who eats a processed, high-carb Western diet and doesn’t do significant amounts of exercise) can have harmful effects on metabolism and is pro-inflammatory. Inflammation can lead directly to the development of all sorts of diseases throughout the body including diabetes, cardiovascular disease and cancer and undoubtedly it was sugar-linked inflammation that caused my erstwhile eczema. 

So, after developing and testing last week’s recipe for Tiger Nut Victoria Sandwich, which involved baking and eating two cakes within three days, I came across a recipe in Paul Gayler’s book Pure Vegetarian that is the perfect antidote to sugar overdose. 

My adaptation of Courgette Linguine With Cashew Pesto and Marinated Mushroom and Broccoli is a refreshing, vegan plateful of gorgeous colour and outstanding texture. Classic, Asian-style flavours come together in perfect harmony for one of the healthiest, zingiest, freshest-tasting meals ever! With virtually no cooking involved, it is also surprisingly simple to make. 

Try this almost raw ‘detox’ recipe if you don’t cook / won’t cook, if you need an instant energy boost or if you simply want to make amends for some recent foodie indiscretion. Good to look at, good to eat and oh so good for you, it really is health food at its best. 

Courgette Linguine With Cashew Pesto and Marinated Mushroom and Broccoli (V) (Serves 4)

Ingredients - for the cashew pesto

50g raw organic cashews

1 red chilli, deseeded and finely chopped

2cm piece of root ginger, peeled and grated

100ml extra-virgin olive oil

25g fresh coriander

15g fresh mint leaves

15g fresh basil leaves

Juice of 1 lime

Sea salt

Instructions

Place the cashews in a blender and blitz until broken down. 

Add the ginger, chilli, oil and herbs and blend until pureed.

Add lime juice, then season with sea salt to taste (I used ½ teaspoon) and briefly whizz again to incorporate.

Cover and set aside.

Ingredients - for the marinated vegetables

200g organic chestnut mushrooms, cleaned (I just wipe them over with a damp paper towel)

100ml organic extra-virgin olive oil

1 tablespoon tamari (wheat-free soy sauce)

1 organic spring onion, very finely chopped

2cm piece of root ginger, peeled and grated

100g organic broccoli, cut into small florets (without stalk)

50ml fresh lime juice (approx. 1 large or 2 small limes)

4 crispy and firm organic courgettes

Sea salt and freshly ground black pepper

Instructions

Slice the mushrooms very thinly, place in a large bowl and add the oil, soy sauce, onion and ginger. Allow to marinate for 30 minutes (no longer than this or they create too much juice)

Meanwhile, steam the broccoli for about 2 to 3 minutes until it turns bright green but is still crunchy in texture. Quickly remove and add to the mushrooms along with the lime juice and season to taste.

Cut the ends off the courgettes, then using a kitchen mandolin, spiralizer, vegetable peeler or sharp knife, slice as thinly as possible lengthways into long strips or ‘linguine’. 

Toss with the mushrooms and broccoli, adjust the seasoning and serve with a dollop of cashew pesto on top. 

Carbohydrate 13g Protein 8g - per serving

A Spirilizer makes perfectly thin and even courgette 'linguine'

Nutburgers

The heartbreaking news about Cecil the lion continues to haunt me. It isn’t just the immorality of seeking out and killing magnificent endangered species of wild animals for ‘game’, it’s also the general lack of reverence for animals and nature, prevalent in today’s society, which I find so depressing. Who’d think to dye baby chicks neon colours and then seal them inside plastic bags to sell as toys? Closer to home, I’ve just stood and watched a motorist swerve his car across to the opposite side of the road outside my house to deliberately run over a female blackbird that was foraging for insects in the verge!

I’ve been teetering on the brink of eliminating all meat from my diet for a long time, but a constant stream of ugly events, symptomatic of a worldwide epidemic of insensible violent acts against the environment, other people and animals, have pushed me over the edge. It isn’t just a question of killing animals for sport. Whilst ever beautiful vegetarian food is available, why raise innocent sentient beings and subject them to systematic cruelty, mutilation and suffering before destroying their bodies in an industrialised slaughterhouse designed to kill 200 animals per minute? Just to eat? What for?

The fact is, an abundance of delicious, healthy, life-giving vegetarian food IS available, so what need is there to continue the very crude, primitive, uncivilised behaviour involved in destroying a body to eat its flesh? If you think this is okay, why not eat dogs, cats and horses? Or, to take the okay-ness and disconnected-ness of killing unevolved animals for food to its logical conclusion, it's just another step away from killing evolved animals for food, a.k.a. cannabilism. Enough now.

Primal Plate is committed to sharing recipes that are more in tune with compassion, beauty and love - how life should be lived - rather than the inhumane behaviours associated with eating factory farmed meat. 

Sir Paul McCartney sums it all up: "If anyone wants to save the planet, all they have to do is just stop eating meat. That's the single most important thing you could do. It's staggering when you think about it. Vegetarianism takes care of so many things in one shot: ecology, famine, cruelty”.

Primal Plate wants to pave the way for healthy, nutritious, vegetarian, Primal-friendly alternatives to meat that won’t compromise on your foodie sensory pleasure. Quite the opposite in fact. Vegetarians all too often turn to grains and legumes to pack out their meals, but unfortunately these foods contain anti-nutrients, are pro-inflammatory and can ultimately make you fat and diseased. All Primal Plate recipes are created without the unhealthy ‘bad boys’ - grains, legumes, refined sugar, processed seed oils - but look equally as good, and often taste much better, than their gluten, lectin, trans-fat riddled counterparts. Making meat-free meals is aesthetically more appealing because vegetarianism respects life and doesn’t disconnect people from the suffering caused by them consuming “corpse and two veg”.     

These meat-free, vegan Nutburgers are serious contenders for the best of alfresco or BBQ fare. With a full-on savoury taste profile and a better texture than ground beef or lamb, they might easily be confused with ‘sausage-burgers’ for uninitiated carnivores.

Keep the Primal/Paleo ethos intact by ditching the burger bun and wrapping them up in the biggest, freshest raw savoy cabbage leaves you can find. Top with your choice of dressing - tomato ketchup (is sort of obligatory), homemade mayonnaise, or spicy chutney. Serve with sliced tomatoes, avocado and a handful of micro-leaves for a lovely-looking, very filling, nutrient-dense, moreish burger that doesn’t hurt or harm any animal - a conscious lifestyle change that doesn’t add to the pain and suffering in this mad world. Walter Palmer-ites, take note!

Nutburgers (V) (Makes 12-13 burgers)

Ingredients

2 medium onions, peeled and finely chopped

2 sticks of celery, finely diced

100g organic butter or vegan alternative (M&S Simply range do a vegan-friendly sunflower spread)

250g chestnut mushrooms, finely chopped

25g green banana flour

1 tbsp organic ground flaxseed

2 tsp organic Marigold vegetable bouillon powder

2 tbsp Clearspring tamari soy sauce

2 tsp yeast extract (e.g. Marmite)

200ml filtered water

450g mixed nuts (I used raw organic cashews, walnuts, macadamias, brazil nuts and pistachios) - finely chopped 

200g ground almonds

4 rounded tablespoons fresh mixed herbs (parsley, thyme, marjoram, rosemary etc.), finely chopped

Sea salt and freshly ground black pepper

To finish

75g ground almonds, to coat 

Olive oil for shallow frying

Instructions

In a large pan, gently sauté the onions and celery in the butter (or vegan alternative) for 10 minutes until they are soft a just turning golden brown.

Add the chopped mushrooms and cook for a further 5 minutes until soft and most of the liquid has been driven off as steam.

Mix in the banana flour and cook for a further minute. Pour in the water and stir continuously over a medium heat until thickened.

Add the stock powder, ground flaxseed, tamari, yeast extract, mixed nuts, ground almonds, fresh herbs and salt and pepper to taste. Allow the mixture to cool before proceeding to the next step.

Tip extra ground almonds onto a large flat plate in readiness for coating the burgers.

When the burger mixture is cool enough to handle, form into 12 burgers - about 6cm (2½”) wide x 2 cm (¾”) thick, weighing approximately 100g each. N.B. Don’t make the burgers much bigger than this because they’re easier to manoeuvre and turn them over in the pan (without breaking up) if they’re smaller and more compact.

Coat the burgers in the ground almonds and place onto a clean plate. Cover loosely with cling film and store in the refrigerator until you’re ready to start cooking.

Cook on a lightly oiled flat tin (or frying pan) over the barbecue. Alternatively, if you’re not firing up the barbecue, gently fry the burgers in a little olive oil in an oven-proof frying pan over a moderate heat for about 3-5 minutes on each side, until lightly browned. Then place the frying pan in the oven (pre-heated to 190℃) for a further 8-10 minutes to heat through completely. 

We topped the burger with ketchup and mayo, slices of tomato and vegetarian mozzarella and some pretty micro leaves, before wrapping around the savoy cabbage leaf. Knives and forks not needed!

Notes:

The easiest, quickest and least messy way to finely chop the mixed nuts is in a food processor. Ditto the mushrooms and fresh herbs.

To make this recipe suitable for vegans, I used ground almonds for coating these burgers. However, if you eat eggs and you have some 2-3 day old leftover Grain-free Bread vegetarians can convert this into panko-style breadcrumbs for a crispier coating. 

To make panko-style breadcrumbs for coating: 

• Pre-heat the oven to 140℃. 
• Cut about 150g of grain-free bread (including the crust) into cubes. Using the coarse grater/shredding disk of a food processor, push the bread cubes through the feeder tube to make coarse crumbs. 
• Spread the crumbs out onto a baking sheet in a single layer and bake for about 15-20 minutes until they are dry but not browned. Tip: To ensure the crumbs bake evenly, take them out of the oven every 5 minutes or so and turn them over with a spatula, then give the tray a good shake to level them out again before continuing with the cooking process.
• When the crumbs are completely dried-out (crispy but not toasted) remove them from the oven and allow to cool.
• Coat the burgers in the dried breadcrumbs and cook as above,

The burger mixture can be made 2-3 days in advance and kept covered in a refrigerator. It can then be shaped into burgers and coated with ground almonds/dried breadcrumbs the day you intend to eat them. 

Carbohydrate 10g Protein 17g - per burger

Good food, wine, a generous tomato and vegetarian mozzarella salad and our nutburgers are the perfect partners for chilled-out al fresco dining.

Roasted Red Pepper & Tomato Soup

In our neck of the woods (North Nottinghamshire, UK) I’m fed-up with waiting for summer to arrive. As far as I’m concerned, 14℃ day-time temperatures don’t hack it at the end of July. Recently, I’ve even resorted to taking a hot water bottle to bed! 

I don’t know whether it’s symptomatic of global warming or personal stress levels at the height of the wedding season that’s to blame (Mirror Imaging is my second day job) but I’ve felt unseasonably cold for this time of year. Meanwhile, Sarah’s been threatening a sore throat for the past week. This means that whether the weather fails to get any warmer, or is actually getting colder, a bowl of bright-red Roasted Pepper and Tomato Soup is just the thing to improve our disposition.

Peppers and tomatoes hail from warmer Mediterranean climes - the very thought makes me feel more cheery - and are incredibly healthy, being stacked with vitamins and minerals, so they’re perfect for staving off a cold.

So, if we can’t just dive into summer this year, at least we can pretend by bringing a little bit of sunshine into cooler summer days with this great tasting soup. Roasting the peppers and tomatoes really gives a delicious depth of flavour to the end result. Simple to make and gorgeous to look at, I can say with absolute conviction, “Eat soup, be happy!”

Meanwhile, I’m really hoping for a hot and sunny August.

Roasted Red Pepper & Tomato Soup is a vibrant red colour - serve with a drizzle of cream and some shredded fresh basil leaves for a simple but impressive garnish.

Roasted Red Pepper & Tomato Soup (V) (Serves 4)

Ingredients

500g ripe plum tomatoes, halved

2 red peppers, halved, de-seeded and chopped into smallish pieces

1 onion, quartered

2-3 sprigs of fresh thyme, leaves only

2 tbsp of olive oil

1 heaped tbsp organic Marigold vegetable bouillon powder

900ml water, freshly boiled water

1 tbsp organic tomato paste

Sea salt and freshly ground black pepper

2-3 drops liquid stevia - optional

To finish:

Double cream

Fresh basil leaves, finely shredded  

Instructions

Pre-heat the oven to 220℃ / 425℉ / Gas mark 7

Place the tomatoes, peppers, onion and thyme into a large mixing bowl, drizzle over the olive oil and season with salt and pepper. Mix everything together well so that the vegetables are evenly coated in oil, then tip onto a large non-stick baking tray in a single layer and roast in the oven for 20-25 minutes, until wilted and slightly charred all over. 

Meanwhile, make a vegetable stock with the bouillon powder and freshly boiled water.

Transfer the roasted vegetables to a large saucepan, cover with the vegetable stock and add the tomato puree. Cook over a moderate heat for 15 minutes. Take off the heat and allow to cool down for 5 minutes before proceeding to the next step.

Ladle the contents of the pan into a blender container (you will need to do this in several batches), then blitz until completely smooth. 

As you go, strain each batch of blended soup through a fine sieve into a clean pan. 

After the final batch of soup has been strained, adjust the seasoning (if it tastes a little acidic, add 2-3 drops of liquid stevia) then re-heat to just below boiling point.

Pour the hot soup into 4 warmed bowls, add a swirl of cream and sprinkle with shredded basil. 

Notes:

Crumbled feta cheese sprinkled on top of the soup just before serving, is a tasty alternative to cream.

I suppose it’s sods law that the minute I decide to blog a hot soup recipe, the weather forecast for this weekend is that Summer 2015 is back on. If so, Roasted Pepper & Tomato Soup is a lovely soup to take on a picnic!

Carbohydrate 15g  Protein 3g - per serving

Sweet red peppers and ripe, juicy vine tomatoes are the basis for this delicious soup.

Cucumber and Lettuce Vichyssoise

Continuing on from my last blog post extolling the virtues of resistant starch, I’ve been thinking about different ways to incorporate resistant starch into Primal Plate recipes. Vichyssoise nicely fits the bill because it’s not only a delicious summer soup to beat the imminent heatwave we’ve been promised for next week, it’s also a natty way to introduce more resistant starch into everyday food.

Now that the wedding season is upon me (oh boy, wedding photography is one of the toughest jobs!) and one of my rental properties has just become vacant and needs to be re-let (so many applicants to sift and sort), the inside of my head and fridge are stuffed full of food-related items that, although originally intended for several blog ‘works in progress’, still remain unused for lack of time.

I was therefore grateful to find this interesting Hugh Fearnley-Whittingstall recipe from his book River Cottage Veg for Cucumber and Lettuce Vichyssoise, which not only neatly uses up some recent food purchases that would otherwise spoil and be thrown away, but also has been easily adapted to include resistant starch - both in its raw state and in the form of cooked and chilled white potato (retrograded). 

Although this soup is made from relatively cheap ingredients, do not be fooled - nor let the idea of cooked cucumber and lettuce dissuade you! It’s a classic. A really beautiful pale green, cooling and luxurious soup to be enjoyed in the garden at the height of summer. Fresh looking and tasting, it’s also perfect picnic fare.

Cucumber and Lettuce Vichyssoise (Serves 6)

Ingredients

2 tbsp (60g) butter

2 large leeks, trimmed (use white and pale green parts only) and sliced

1 large, starchy potato (about 250g / 8oz), peeled and cut into large chunks

2 pints vegetable stock (I used 5 level teaspoons of Marigold organic bouillon powder to 1 quart freshly boiled water) 

2 cucumbers, peeled and cubed

2 Little Gem or butterhead lettuces, shredded

2 level tbsp green banana flour

3 tbsp heavy cream

Sea salt and freshly ground black pepper

To finish:

Crème fraîche or double cream

Chopped chives

Instructions

Melt the butter in a large saucepan over medium-low heat. Add the leeks, cover, and sweat gently for about 10 minutes, until soft. 

Add the potato and stock. Bring to a boil, then simmer for about 10 minutes, until the potato is almost cooked. 

Add the cubed cucumbers and shredded lettuce, return to a boil, and simmer for a further 4 minutes. Take off the heat and allow the mixture to cool for 10 minutes or so.

Scoop out the potato chunks and press them through a metal sieve into a large mixing bowl, using the back of a wooden spoon (whizzing these in a blender would make the soup gluey).

Using a large soup ladle, transfer the rest of the simmered mixture into a blender container and blitz to a smooth puree. You will probably need to do this in several batches. 

As each batch is processed, pass the pureed soup through a metal sieve into the mixing bowl containing the potato puree. 

When you get to the final batch, add 2 level tablespoons of green banana flour, then blitz and pass through a sieve as before. Stir the entire contents of the mixing bowl together to incorporate the potato puree, then add the double cream and season with sea salt and freshly ground black pepper.

Leave to cool completely, then chill for a couple of hours, 

Serve the chilled soup topped with a swirl of cream or crème fraîche and some chopped chives. 

Carbohydrate 20g Protein 3g - per serving

Griddled Asparagus & Tomato with Pecorino with Parmesan Crusted Chicken / Twice-Baked Cheese Soufflés

There’s a debate going on in our household. A sort of ‘Daddy or Chips?’ to-ing and fro-ing. Sarah thinks I should feature more meat recipes on Primal Plate’s blog and I’m not finding any reason to do so. In fact, the opposite is true - I am not interested in promoting meat consumption.

Mass cruelty is going on, and millions of factory-farmed chickens, pigs and cows are suffering the consequences, without any encouragement from me. Most people don’t want to know how the food they eat arrives on their plate, because if they become fully aware of the heartrending, unmerciful, intense farming methods, kept ‘under wraps’ by agribusiness and food advertising agencies, natural empathy will force them to change their eating habits, or at least make them willing to pay the extra price for compassionately and ethically reared farm animals. I have a solution. If you think you can’t afford to buy organic, free-range, grass-fed meat, stop eating meat! Or, if you must eat it, save it for special occasions when you are happy to pay a little more for the privilege.

So now my intention is clear, I can indulge Sarah and look to those people who like to draw attention to the fact that meat is most often missing on Primal Plate’s blog. Today’s post should make the point admirably. 

Griddled Asparagus & Tomato with Pecorino is a fresh, light-bite that’s been slightly modified from an original Waitrose recipe. More than a cold salad but not quite a hot dinner, this dish captures all the flavours of summer with the minimum of fuss. With the exception of griddling the asparagus spears (which only takes about 6-8 minutes) everything else can be pre-prepared and quickly assembled when you’re ready to eat. 

It’s delicious with Parmesan Crusted Chicken (buy your chicken here) assuming you’ve taken on board the importance of provenance - but here’s the thing, it’s twice as good (and a lot more convenient to serve) teamed with Twice-Baked Cheese Soufflés (recipe adapted from Rose Elliot’s book Vegetarian Four Seasons).

This is my sort of food - tasty soft pillows of all-protein goodness, topped with golden, crunchy, cheese - and no animal suffering in the making thereof! When it comes to deciding which is more enticing to eat, I think the photographs here say it for me!

Still, I’ve included the recipes for both chicken and soufflés, so you have the choice. However, I entreat you to please stop supporting the horrors of intensive animal farming by paying the extra money for free-range, outdoor bred, organic chicken - without exception. Thank you.

Griddled Asparagus & Tomato with Pecorino (V - see note below) (Serves 2-4)

Ingredients

250g tomatoes, halved (I used Pome dei Moro)

500g asparagus, trimmed

Fast and easy vinaigrette

30g pine nuts, toasted

25g pack fresh basil, shredded if leaves are large, or left whole if small

30g Pecorino, Parmesan or Twineham Grange cheese, finely grated

Instructions

Pre-heat the oven to 150 ℃ / 300℉ / Gas mark 3

Arrange tomato halves in a single layer on a baking sheet lined with non-stick baking parchment . Cook in the pre-heated oven for up to 1 hour. N.B. Because oven temperatures can vary considerably, check the tomatoes progress after 45 minutes - they should be semi-collapsed, semi-dried and slightly caramelised when they’re done - definitely not scorched! Remove from the oven and set aside.

Gently toast pine nuts in a small dry frying pan over a low heat until golden - watch like a hawk, don’t let them burn!

Make the fast and easy vinaigrette. Set aside.

Wash asparagus, drain and dry. Snap off the bottom of the spears and peel the lower third with a potato peeler. Drizzle the prepared asparagus with olive oil, coating them evenly, then season with salt and pepper and set aside. 

Just before you’re ready to serve, heat a griddle pan to hot. Cook the asparagus in a single layer until lightly charred and tender (takes about 5-8 minutes)

Arrange the cooked asparagus on a large serving plate, scatter with the tomatoes. Drizzle generously with the vinaigrette then top with pine nuts, shredded basil leaves and grated cheese…in that order.

Parmesan Crusted Chicken (Serves 2) 

2 skinless, boneless chicken breasts 

1 egg white, lightly beaten

60g Parmesan cheese, finely grated

A generous grinding of freshly ground black pepper

1 tbsp Clearspring organic sunflower frying oil

Instructions

Pre-heat the oven to 200℃. 

Combine freshly ground black pepper with grated Parmesan.

Dip each chicken fillet into the beaten egg white and then firmly press the chicken into the combined Parmesan and black pepper.

Heat the oil in a non-stick oven-proof frying pan over a medium heat. When it is hot, cook the chicken for 3-4 minutes on each side until golden brown. Do not be tempted to move the chicken around the pan - it will be crispier if you leave it alone. 

Put the frying pan into the pre-heated oven for a further 8-10 minutes until cooked through. N.B. if you’re not sure if it’s completely cooked, cut through the middle of one of the chicken fillets with a sharp knife and check.

Remove from the oven and allow to rest for 3 minutes before serving. 

Twice-Baked Cheese Soufflés (V) (Makes 8 soufflés - serves 4 for a main course, 8 as a starter) 

Ingredients

Butter for greasing 

8 tbsp ready-grated Parmesan cheese

225g full fat cream cheese (I used Longley Farm)

4 large egg yolks, lightly beaten

150g Gruyere cheese, finely grated

5 large egg whites

Sea salt

Freshly ground black pepper

Instructions

Pre-heat the oven to 180℃ / 350℉ / Gas mark 4. Boil a kettle of water.

Generously grease 8 ramekin dishes, then sprinkle the insides with 4 tablespoons of the ready-grated Parmesan.

Put the cream cheese into a large bowl and mash with a fork until it’s smooth. Gradually mix in the egg yolks, then add half the grated Gruyere. Season with sea salt and black pepper. 

In a separate bowl whisk the egg whites with a clean grease-free whisk (preferably electric if you’re not feeling energetic) until they stand in soft peaks.

Stir one tablespoon of the whisked egg whites into the egg yolk mixture to loosen it, then using a metal tablespoon gently fold in the rest of the egg whites.

Spoon the mixture into the ramekins to come level with the top, but don’t pile it up any higher.

Stand the filled ramekins in a roasting tin, pour the boiling water round to come halfway up the sides and bake for 15 to 20 minutes or until they are risen and set.

Remove from the oven and allow to get cold - they’ll sink a bit. Loosen the edges and turn them out. It’s easiest to turn them out into the palm of one hand, then transfer them to an ovenproof dish.

Sprinkle with the remaining Gruyere cheese, then with the rest of the Parmesan cheese. 

They can now wait until you’re ready to bake them. Then, pre-heat the oven to 200℃ / 425℉ / Gas mark 7.

Bake them for 15-20 minutes or until they are puffed up and golden brown.

Serve immediately.

Notes

It’s impossible to make Pecorino or Parmesan cheese without using animal rennet, so they are not suitable for vegetarians. Twineham Grange cheese is made with a vegetarian rennet in place of the animal rennet and is the only cheese of its type to be Vegetarian Society Approved. For more information click here.

Twice-baked cheese soufflés are excellent for a special brunch served alongside slices of wild smoked salmon and accompanied by a glass of freshly squeezed orange and pink grapefruit juice. They can even be made and frozen in their dish, ready to be quickly defrosted and baked.  

The cooking times for chicken breast fillets depend on their size and thickness so I have allowed some latitude in my timings. Try to ensure that both fillets are the same weight so you’re not juggling around with different timings for each. Ultimately, you have to use your discretion but, if in doubt, nothing will spoil if you cut one open, just to make sure it’s nicely cooked all the way through.

Carbohydrate 6g Protein 8g - per serving of Griddled Asparagus & Tomato with Pecorino/Twineham Grange cheese

Carbohydrate 0g Protein 44g - per serving of Parmesan Crusted Chicken

Carbohydrate 2g Protein 28g - per main course serving of 2x individual Twice-Baked Cheese Soufflés (1g carbohydrate 14g protein - per soufflé)

Courgetti with Cherry Tomatoes & Asparagus

It’s taken nearly two months for me to get my Lurch Spirali out of its box! A quick mid-week peek inside my refrigerator was the inspiration. Apart from organic courgettes, cherry tomatoes, a couple of bunches of asparagus that were begging to be eaten, half a raw cauliflower, eggs and several different cheeses, there wasn’t much else to speak of that could be converted into a substantial meal for three. Since we’d already succumbed to staving off our appetites with salted nuts and a large glass of wine, I knew I had to get something on the table sooner rather than later.

Besides which, I thought that at least making vegetable ‘spaghetti’ might distract us from our hunger pangs. And It did. Not that Courgetti with Cherry Tomatoes & Asparagus took very long to make. In fact, I think it was on the table in less than thirty minutes in spite of there being minimal instructions in or on the box and, according to my husband, not much more information on the internet! 

Anyway, vegetable spaghetti, for the purposes of this recipe we call it courgetti, was fascinatingly simple and quick to make. We were all quite excited to see these long beautiful green pasta-type spirals falling effortlessly from this genius little gadget (kids, especially those who find vegetables unappealing, will just love it!). Plus, we think the result is even better to eat than conventional pasta - altogether tastier, healthier and lighter - which lets your choice of pasta sauce sing even more loudly! 

My ‘sauce’ is an adaptation of a similarly entitled recipe in Rose Elliot’s book, Fast, Fresh and Fabulous. and, as well as befooling veggie-reluctant children (you might just change their minds by getting them involved in making the courgetti!), this low-carb, really healthy recipe is a slimmer’s delight - because who would not like to lose a little bit of excess weight in contemplation of baring all in the heat of summer? Or if that’s not your concern, when the sun starts to rise in the sky, you might just prefer spending more time outside rather than in the kitchen! 

A cross between a pasta dish and a warm salad, this is so quick and easy to make it’s practically convenience food! I’ve used slender asparagus spears here because they need very little preparation. Just snap off the bottoms, wash and cook. They also cook so quickly. Happily this means you can leave the ‘sauce’ to make itself under the grill whilst you attend to the courgetti, which is cooked al dente in just 3 minutes flat!

The images of the raw ingredients I’ve used for Courgetti with Cherry Tomatoes & Asparagus are not just for show! This is how I get organised when making any meal or recipe. I collect all the ingredients together and prep them first, i.e. before I even start the cooking process. 

This is a lovely, fresh way (looks so very Italian!) to eat young, thin spears of asparagus and get a healthy quotient of other fresh vegetables on your Primal Plate too. I’ve used soft goats cheese and some Gran Padano to add more depth of flavour and texture to the dish, but if you prefer, you could get your protein fix by substituting grilled meat, chicken or fish for the cheese.

Courgetti with Cherry Tomatoes & Asparagus (V) (Serves 2)

Ingredients

300g (10½oz) cherry tomatoes

250g (9oz) thin asparagus spears (about 12 thin spears per person, or if not available, 7 thicker ones see Notes below)

2 tbsp olive oil

Basil leaves, about 8 large ones, finely shredded

3 medium-large, firm, flat (not curved) chunky courgettes (size and shape matters!)

Sea salt 

Freshly ground black pepper

100g (3½oz) full-fat soft goat’s cheese

25g (1oz) Parmesan (or Gran Padano, or Vegetarian parmesan-style cheese), finely grated

Instructions

Boil a kettle of water. Set the grill to high.

Cut off both ends of the courgettes. Put the centre of the courgette into the centre of the Spirali vegetable support and holding the machine steady with one-hand, turn the crank clockwise with your other hand whilst pushing the vegetables tight up against the blades. - the courgettes are easily and quickly sliced twice into fabulous long julienne strips. What fun! Set aside whilst you prepare the ‘sauce’ ingredients.

Place the cherry tomatoes in a single layer on a grill pan. Put the washed and dried asparagus into a large bowl with half the olive oil and mix together with you hands until evenly coated. Put these on the grill pan too and season everything well with sea salt and freshly ground black pepper. 

Put under the grill and cook for about 6-8 minutes or until the tomatoes are on the point of collapse and the asparagus just tender to the point of a knife, and perhaps tinged golden brown.

Once the tomatoes and asparagus are about half-way through their cooking time (after about 3-4 minutes) put the courgetti into the top half of a steamer and pour the boiling water from the kettle into the bottom half of the pan. Put the pan lid on and steam for 3 minutes. Keep your eye on the asparagus and tomatoes whilst the courgetti cooks.

Drain the courgetti well, then pour over the rest of the olive oil and season with sea salt and freshly ground black pepper to taste.

Divide the courgetti between two warm pasta dishes (large shallow bowls). Add the tomatoes and asparagus to the vegetable pasta and top with goats cheese, shredded basil and a sprinkling of Parmesan, if liked. Buon appetito!

Notes:

Select the finest (3mm blade) out of the 3 cutters supplied with your machine - this makes thin ‘spaghetti’ spirals out of your vegetables that not only look fantastic, they only need a very short period of time to cook. Assemble your Spirali machine on a clean flat surface and place a large container underneath to catch the prepared courgetti as it falls from the machine.

If you want to, you can peel the courgettes first so it comes out white, like pasta.

If you can’t get thin whole asparagus, use asparagus tips. Alternatively, first cut the tips off thicker asparagus and then split the stems vertically in half. 

For vegans, omit the cheese and try adding other finely chopped herbs to the basil - perhaps tarragon and chives. Serve the vegetable pasta with freshly chopped herbs and perhaps a good handful of toasted pine nuts scattered over.

You can make this dish completely fat-free by omitting the olive oil (although ‘low-fat’ isn’t a concern for people who follow a Primal or Paleo diet) 

Carbohydrate 16g Protein 22g - per serving

Thai Spiced Aubergine Curry with Cauliflower Rice

I met one of my oldest friends last week. We go back nearly thirty years, I think. I don’t see her that often, but when I do, it’s as if it’s just a continuum of the time before - even if our last meeting was months, or even years, ago. I love this woman’s courage, directness and no-nonsense attitude to life. Turns out, we’ve both lost a significant amount of weight recently, so obviously our respective weight-reduction diet plans were up for discussion and comparison. Her low-fat / low-calorie / high-nutrient Slimmer’s World diet (by which method she has lost four stone!) is almost the exact opposite of my high-fat / low-carbohydrate / Primal diet that doesn’t give a hoot about counting calories (though it’s still nutrient dense).

It’s a sure-fire thing that Primal Plate has nothing to offer my friend in terms of optimising a weight-loss maintenance plan because she’s doing brilliantly already, thank you very much! What I do know is that you cannot combine Primal eating (no-grains, low-carbohydrate) with a low-fat diet because you’d find yourself in a dietary hell of restricted food choices and no energy. And vice versa. The natural consequence of a high fat, high carbohydrate diet and a sedentary lifestyle is an increasingly fat and unhealthy body. In this context, today’s obesity and type-2 diabetes epidemic is the norm.  

It appears dietary guidelines for weight loss are still polarised between low-fat / high-carbohydrate (including grains, potatoes and wholemeal bread) and high-fat / low-carbohydrate (your source of energy comes from healthy dietary fat like cheese, grass-fed meat, butter and cream). So, the message is, unless you do insane amounts of exercise, you really can’t combine both diets and stay at your optimum weight! Whatever you’ve been conditioned to believe, there is mounting scientific evidence that proves fat, particularly saturated fat (butter, cheese, meat and cream), isn’t the enemy. In fact, it may be high carbohydrates that are more dangerous. Hence, Primal Plate recipes answer the need for comfort food that could be mistaken for carbohydrate-rich meals.

Whilst putting the world to rights, as only sixty-something sagacious women can, I mentioned my inclination towards vegetarian food and my friend went on to tell me how tricky she found cooking for her son and girlfriend, who are both vegan. It was then a light went on inside my head. To make Primal Plate blog more relevant to her, why not develop a low-carbohydrate, Primal (no grains, no pulses, no legumes) easy-to-cook vegan recipe? And with that thought, Thai Spiced Aubergine Curry with Cauliflower Rice was created.

The first time I made this dish, the result was such a pleasant surprise! The aubergine transforms itself into a sort of ‘vegetarian meat’ that absorbs the curry spices and fresh lime juice well, and perfectly blends with creamy coconut milk into an amalgam of sweet-sour, meltingly soft, spicy curry perfection. 

The trick to cooking aubergine is to cook it thoroughly - in this instance, first cutting it into smallish pieces and frying in coconut oil until it’s evenly brown on all sides, then lightly braising in the sauce until it’s unctuously soft and velvety. Low-carbohydrate, grain-free, cauliflower ‘rice’ does a brilliant job of soaking up all the delectable juices and voilà - a healthy, flavoursome vegan meal that is seriously yum!   

You’ll need a food processor to make the Cauliflower Rice.

Thai Spiced Aubergine Curry with Cauliflower Rice (Serves 4)

Ingredients - for the aubergine curry

3 medium aubergines (about 750g (1lb 10oz) total weight)

3 tbsp organic coconut oil

1 large onion, finely chopped

2.5cm (1in) piece root ginger, finely chopped

4 tsp red Thai curry paste (I use Barts)

1 tbsp raw organic coconut sugar

1 lime, juiced

1 tbsp tamari

Sea salt

Freshly ground black pepper

300ml (10½ fl oz) cold water

2 x 400g (14oz) cans full-fat coconut milk

15g (½oz) basil leaves, finely shredded

60g (2oz) raw cashews

1tsp olive oil

Instructions 

Heat 1 teaspoon of olive oil in a small frying pan and slowly toast the cashews over a low heat until they are golden. Allow them to cool on a plate lined with kitchen paper. When cool, use a sharp knife to chop them into smallish pieces. Set aside.

Meanwhile, clean the aubergines with a damp kitchen towel, cut off the stalk end then cut the flesh into small (2cm) cubes.

Heat the coconut oil in a large frying pan over a medium-high heat then add the chopped onion and ginger and cook for 2-3 minutes until softened. 

Add the aubergine cubes and fry, turning over from time to time, until everything is a deep golden brown on all sides. This takes about 10 minutes so keep your eye on it to make sure the mixture browns evenly and doesn’t burn.

Add the curry paste to the pan and cook for a further minute. Then add the coconut sugar, the lime juice, the tamari, sea salt, freshly ground black pepper and the cold water. Bring to the boil, then reduce the heat to gentle simmer and continue to cook for 15 minutes or until the liquid has reduced to about a third of its original volume. 

Stir in the coconut milk and continue to cook gently for another 5 minutes.

Taste to check the seasoning, then serve with shredded basil and toasted cashews scattered over and steamed Cauliflower Rice.

Cauliflower Rice (V) (Serves 4)

Ingredients

1 large head of cauliflower, preferably organic

1-2 fresh bay leaf (optional)

Instructions

Boil a kettle of water.

Wash and dry a large head of cauliflower. Cut off the florets only (you don’t need the stem). Blitz the florets in a food processor for about 30 seconds until it comes together into a powdery cauliflower ‘snow’. 

Tip the cauliflower into the top of a steamer and tuck a couple of bay leaves into the cauliflower, if you have them. Pour the boiling water from the kettle into the bottom of the steamer, cover and steam for 3-4 minutes (do not cook any longer than this - the ‘grains’ of cauliflower should stay separate, not reduce to wet mush!)

Drain well and serve immediately with Thai Spiced Aubergine Curry

Notes:

There’s no need to salt the aubergines for this recipe, or indeed for any recipe calling for aubergine now that the bitterness has been bred out of modern varieties. When it comes to Mellanzane Parmigiana I still do, mainly out of force of habit, which just harks back to the time when I used to fry the aubergine slices in olive oil prior to assembling the dish and, unless they were pre-salted, the amount of olive oil they absorbed was alarming!

Carbohydrate 28g Protein 13g - per serving of aubergine curry with cauliflower rice

Mushroom Cheese Burgers

Encouraged by some unusually warm spring weather this year, my eldest daughter and son-in-law have been firing up their BBQ since 6th April. Accordingly, the rest of the family were very happy to receive an invitation to join in the fun this bank holiday weekend (even if the weatherman was  threatening rain).

My son-in-law is the archetypal carnivore, so steak, sausage and burgers are his bag. In theory, he should enjoy the Paleo/Primal diet, but won’t be persuaded to give up his high carb favourites! Anyway, between his voracious appetite for meat, people’s general expectation of what’s quintessentially BBQ fare, you’d think there’d be a mis-match with my preference for all things vegetarian. Still, it doesn’t have to be so. In August 2008, I invited all my family to a BBQ and then caused several raised eyebrows when I announced it was going to be an entirely meat-free affair! In spite of some family member’s initial reticence (which turned into disbelief at the variety of vegetarian options on offer) it turned out to be one of the most successful family BBQs ever.

Back then, I relied heavily on vegetarian wonder woman Rose Elliot, and specifically her book Vegetarian Barbecues and Grills for inspiration. Ninety-nine per cent of Rose Elliot’s recipes never let me down. But this week, for the sake of originality, I decided to have a bash at making some Halloumi Veggie Burgers courtesy of Green Kitchen Travels. Unfortunately, when I read through the recipe properly, I couldn’t see how simply combining grated courgette, grated carrot and grated halloumi would work. Turns out, I was right.

Halloumi cheese does not melt when heated, so it’s ideal for grilling in flat slices on a BBQ (like a burger) but as I discovered, if you just add a load of wet ingredients to grated halloumi and nothing else to bind it together, you’ll end up with a halloumi ‘salad’ or at best, halloumi rösti! Undeterred, I added ricotta to the mix, which at least enabled me to mould everything into burger patties. Nevertheless, these were still far too wet and fragile and, in my view, would disintegrate on a BBQ. If the authors would like to elucidate, I’d be most grateful! On the plus side, Primal Plate tries these things so you don’t have to. Essentially, they tasted quite good, so at some point this summer halloumi burgers may well make an appearance on Primal Plate with the essential missing ingredient (what ere that be), added!

For now, I’m going with the thought that if it aint broke, don’t fix it. So instead I’ve adapted a Rose Elliot recipe to create some moist and tasty Mushroom Cheese Burgers. I know from experience that these burgers hold together well on the grill and, being pre-cooked, all I needed to do when we were ready to eat, was brush them with olive oil and compete with Nick for cooking space… 

The day after the night before, and I can vouch it was a very good party. Proof that a flexi-vegetarian rubbing shoulders with a devout meat-eater - aprons donned, cooking tongs and spatulas drawn over hot coals - is definitely viable. I still think the delectably crisp Mushroom Cheese Burgers were the star of the show. However, the halloumi, having been demoted from its intended pole position as a burger, really came into its own as Halloumi & Vegetable Skewers (recipe coming soon) - a colourful, barbecued veggie alternative to meat or, for any meat-eating diehard like my son-in-law, a healthful vegetable distraction!

You’ll need a deep-holed muffin or Yorkshire pudding tin to pre-bake these burgers.

Mushroom Cheese Burgers (Makes 8 x 7cm / 3 inch burgers)

Ingredients - for the burgers

2-3 tbsp olive oil

450g (1lb) button mushrooms, wiped clean with damp kitchen roll and sliced

350g mature Cheddar cheese, grated (I used Sussex Charmer)

2 tbsp fresh chives, finely chopped

1 tbsp fresh thyme, leaves only

3 large eggs, beaten

Sea salt

Freshly ground black pepper

Olive oil, for grilling

Fresh rosemary sprigs, to garnish

Ingredients - for preparing the tin

20g butter, melted

1-2 tbsp Napolina Italian Grated Cheese

Instructions

Pre-heat the oven to 180℃ / 350℉ / Gas mark 4

Brush 8 compartments of the muffin tin with the melted butter. Sprinkle evenly with the dry-grated cheese (Napolina). Set aside.

Heat the olive oil in a large non-stick frying pan, add the sliced mushrooms and fry until tender and free from liquid - this will take about 15 minutes or so. 

Remove the pan from the heat and stir in the chives, thyme, cheese, beaten egg and season with sea salt and black pepper to taste (go steady with the salt - strong-tasting Cheddar already packs a lot of flavour).

Divide the mixture between the tins, smoothing the surface of each ‘cake’ with a spatula knife.

Bake for 15 minutes, until firm to the touch and lightly browned. 

Cool completely in the tins, loosen the edges with a small knife, then turn out.

To barbecue or grill:

Brush the burgers on both sides with olive oil. Place on the grid of the barbecue or under a hot grill and cook until browned. 

Turn over and cook the other side, brushing with a little more oil if necessary.

Top each burger with a sprig of rosemary and serve piping hot. 

Carbohydrate 2g Protein 16g - per burger

Primal Pizza

I really used to enjoy going to Pizza Express for some downtime after a hard days work or shopping. I liked the informality and watching the Pizzaiolos performing their brave tossing and turning of pizza dough - the higher they spinned the floppy discs of dough in the air the more you could anticipate being served a thin, deliciously crispy-crusted pizza! My favourite toppings were Cajun, Fiorentina, Giardiniera, Da Morire. I do so love Italian passion and flair!

For many years I used to take my two girls as a weekly treat. Before ditching the grains, I thought it was the closest thing to a fun fast food experience I could give them, without compromising our health. I confess, there’s still nothing quite like the memory of a traditional wheat-based pizza and a glass of wine to transport me to a happy place, and I’m not the only one. Last week, Sarah told me the one thing she still craves is pizza, so today I felt compelled to try and oblige. 

After scouring the internet for food blogging pioneers of grain-free pizza, and several rejected recipes later, I think my version of cauliflower pizza crust is simply the best! Unlike some I’ve tried, it’s not held together with copious quantities of cheese or eggs and, as a result, my pizza base recipe is definitively more bread-like. When it comes to pizza crust, it isn’t exactly ‘it’ but it does come very close indeed.

The next consideration was the pizza topping. Regular readers of Primal Plate will know that I espouse Primal-friendly vegetarianism and since Peter Boizot, the founder of Pizza Express has been a vegetarian since childhood, and I once read that his personal favourite was a Margherita pizza, I’m thinking…way to go! Besides which, with it’s red (tomato sauce) white (mozzarella cheese) and green (basil) I love the fact that it emulates the colours of the Italian flag!

Unfortunately, there is no such thing as vegetarian Parmesan or, so far as I know, vegetarian Italian buffalo mozzarella. Even lacto-vegetarians are often unaware that Parmesan Reggiano DOP and buffalo mozzarella are made from coagulating milk to produce curds (solids) and whey (liquid), and this coagulation can only be achieved by using rennet, an enzyme obtained from the stomach of slaughtered newly-born calves. The very idea of taking these newborn animals away from their mothers at birth and slaughtering them is an anathema to me (I don’t eat veal on compassionate grounds either - please see *note below) so I’ve substituted Sainsbury’s So Organic Vegetarian Mozzarella for buffalo mozzarella, and Twineham Grange for the parmesan in my recipe. They are both excellent vegetarian alternatives. 

I think Peter Boizot, alias Mr Pizza himself, will approve!

Cauliflower Pizza Crust (Makes a 10 Inch pizza - serves 2) (V)

Ingredients - for the pizza base

1 organic cauliflower (to yield about 500g raw cauliflower ‘rice’)

1-2 fresh bay leaves - optional

50g (2oz) organic ground almonds 

25g (1oz) organic arrowroot

25g (1oz) organic ground flaxseed

25g (1oz) vegetarian parmesan-style cheese, finely grated

50g  (2oz) vegetarian ricotta

1 tsp sea salt

½ tsp baking powder

1 dsp fresh marjoram, finely chopped

1 whole egg, beaten

Ingredients - for the topping

120ml (4fl oz) organic tomato passata (I use Mr Organic)

Pinch of sea salt, freshly ground black pepper

1 drop liquid stevia

125g  (4½oz) organic vegetarian mozzarella

50g (2oz) vegetarian parmesan-style cheese

Fresh basil sprigs, for serving

Instructions - for pizza crust

Preheat the oven to 160℃ / 325ºF / Gas mark 3. Boil a kettle of water.

Take a large piece of parchment paper and, using a large flan ring or pan lid as a guide, draw a 10-12 inch circle on the back of the paper (this will help you shape the pizza into the right size later) Turn the paper over and grease with butter or coconut oil. Place on a flat non-stick baking sheet and set aside. 

Wash and dry a medium sized head of cauliflower. Cut off the florets only (you don’t need the stem). Blitz the florets in a food processor for about 30 seconds until it comes together into a powdery cauliflower ‘snow’. 

Tip the cauliflower into the top of a steamer and tuck a couple of bay leaves into the cauliflower, if you have them. Pour the boiling water from the kettle into the bottom of the steamer, cover and steam for 3-4 minutes (do not cook any longer than this - the ‘grains’ of cauliflower should stay separate not reduce to wet mush!)

Dump the cooked cauliflower onto a clean tea towel and allow to cool down before proceeding to the next step. Once the cauliflower is cool enough to handle, wrap it up in the tea towel and wring out every last drop of water. You need to squeeze out as much water as possible to ensure you get a pizza-like-crust not a crumbly mess!

Put the squeezed-out cauliflower into a large bowl. Now add ground almonds, arrowroot, ground flaxseed, baking powder, Parmesan cheese, ricotta, marjoram, sea salt and black pepper and the beaten egg. Mix together well with a fork. 

Once mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it down thoroughly, you want it nice and tightly formed. Once you’ve got it roughly into shape, the best way to compact it is to take a sheet of cling film, lay it on top of the dough and roll it out more evenly with a rolling pin - don’t make it too thick or too thin - make the edges slightly higher.

Remove the cling film and slide the parchment paper onto your baking sheet. Bake for 35-40 minutes until it is golden brown (you may need to turn it around halfway through the cooking time to make sure it cooks evenly). 

Remove from oven and allow to rest a couple of minutes. 

Instructions - for the topping

Meanwhile, for almost instant tomato sauce, pour passata into a small saucepan, add a pinch of sea salt, a grinding of black pepper and 1 single drop of liquid stevia then cook over a moderate heat for 3-4 minutes to reduce down to a slightly thicker consistency.  

Use a serving spoon or ladle to spread a thin layer of the sauce on top of the pizza base, leaving a 2 centimetre border of crust around the outside edge.

Sprinkle the grated cheese over evenly, then add the slices of mozzarella (in that order). Put back in the oven for a further 5-10 minutes until the cheese is melted and bubbly. 

Slide the pizza onto a serving plate and decorate with basil and a grinding of black pepper, if liked. 

Serve up your delicious, nutritious, gluten and grain-free pizza and enjoy! 

Notes:

I find that it’s best to remove the mozzarella from the fridge, slice it and allow it to come to room temperature before using it to top my pizza. Any excess moisture coming from the mozzarella can then be mopped away with kitchen roll beforehand, - otherwise, the heat of the oven can cause the mozzarella to leak a milky liquid onto your pizza crust and make it go soggy! 

Twineham Grange cheese has a slightly rubbery (they say, “creamy") texture compared to the hard, granular texture of genuine Parmesan Reggiano (and I do so wish they still made it from unpasteurised milk). Eaten straight from the packet, it also lacks Parmesan's rich, sharp flavour. Nevertheless, my first test using Twineham Grange as a substitute in a recipe for baked eggs with asparagus, cream and Parmesan was a triumph! It melted down beautifully to create a smooth, creamy and delicious cheesy sauce. Therefore, I am more than happy to recommend it as a viable alternative to Parmesan for anyone with concerns about animal welfare. 

Furthermore, Bookham Harrison Farms Sussex Charmer Cheese and Southdowns Butter are absolutely sublime tasting and, as such, will no doubt feature in many future Primal Plate recipes. They offer a brilliantly efficient online shop and delivery service. 

 *Milk fed veal calves are often anaemic. The calves are fed a low iron diet to produce the most desired white meat. They are fed milk replacer, which can be laced with antibiotics in order to control the diarrhoea that is caused by an inadequate diet. These calves are restricted from moving and spend their lives in small stalls or hutches. They are slaughtered at 18 to 20 weeks of age. Calves can be so crippled from confinement that they have to be helped into the truck or trailer on the way to the slaughter house. Click here for further information.

Carbohydrate 26g Protein 27g - per serving of pizza crust

Carbohydrate 3g Protein 22g - per serving of topping

Primal Carrot Hummus

This delicious Primal-friendly carrot hummus (without a chickpea in sight!) is just right for a light lunch or snack with crudités, served as part of a mezze (a selection of small dishes), as a sandwich filling or, as we ate it last night, simply dolloped on top of a sweet potato, goats cheese and spinach frittata.

It will keep covered in a refrigerator for up to a week. 

Primal Carrot Hummus (V)

Ingredients

1 tsp cumin seeds

1 tsp coriander seeds

6 tablespoons olive oil

1 tsp raw clear honey

500g (1lb 2oz) organic carrots, peeled (prepped weight about 460g/1lb)

Juice of 1 organic lemon

3 tbsp smooth almond butter

2 tbsp raw organic sesame tahini

Sea salt and freshly ground black pepper

Instructions

Pre-heat the oven to 200℃ / ℉ / Gas mark 6

In a small dry frying pan (i.e. do not add oil) over a medium heat, toast the cumin and coriander seeds until they’re fragrant - this only takes about a minute, do not let them scorch! Tip into a pestle and mortar (or use a small bowl and the end of a rolling pin) and grind to a fine-ish powder. 

In a large bowl whisk 4 tablespoons of olive oil with the honey and toasted spices.

Cut the carrots into 4-5 cm (about 2”) chunks and add to the dressing. Season with salt and pepper and toss to coat. Tip into a small roasting tin and roast for 35 minutes. 

Remove from the oven and allow to cool slightly. Then scrape everything into a food processor (or use a hand-held blender) Add the lemon juice, the almond butter and tahini with the remaining 2 tablespoons of olive oil and blitz to a smooth puree. 

Taste, adjust the seasoning and blend again to incorporate if necessary. 

Refrigerate until required. 

Carrot Hummus With Orange & Feta Salad

Primal eating and lifestyle principles are trail-blazing strategies that can transform human beings from fat and flabby to lean and toned, from lethargic to energised, and from a degenerative diseased state to optimum health. I for one, am totally sold! 

However, in my opinion, the basic premise of Primal eating, which is to eat real food e.g. farm to table grass-fed livestock and vegetables grown in organic soil, and to avoid sugar, grains, unhealthy fats and beans/legumes, isn’t far enough removed from the deeply ingrained (forgive the pun) idea that the ideal meal consists of a big hunk of meat with a smaller side of vegetables. 

In my view, this has more to do with fulfilling an emotional need (for greed) than it is about satisfying the body’s physical requirements. It doesn’t take into account the moral dilemma of what it can actually mean (untold suffering of animals and the destruction of environment) for us to continue eating disproportionate amounts of meat, fish, seafood and dairy. 

For this reason, Primal Plate would like to propose a paradigm shift in people’s thinking. I believe now is the time for us to learn how to structure meals around a higher proportion of vegetables to animal protein. My role is to encourage a change in eating habits by offering vegetarian-friendly recipe ideas that defy expectations, and hopefully inspire you to cook and eat more ecologically produced food.

I have to say, there are many challenges to overcome when combining Primal principles with my leaning-towards-vegetarian hedonistic tendencies! I’ve come a long way with Grain-free Scones, Chocolate Cake, Shortbread, Souffléd Cauliflower with Gruyère Cheese Sauce and Meat-Free Cottage Pie, but there are so many classic vegetarian recipes that are seemingly off-limits because they contain potato, pasta, rice, corn, beans and other legumes (*see note below). Which slightly miffs me, because I used to consider traditional hummus and crudités a really healthy snack. Furthermore, my fennel and lemon risotto and vegetable chilli were always comfortingly delicious, and there are still times when I could kill for a buttery baked potato or homemade chips! 

Necessity being the mother of invention, this recipe for a chickpea-free Carrot Hummus with Orange and Feta Salad conforms to the ‘no legumes’ rule, but happily places proper-tasting hummus well and truly back on the Primal menu. Inspired by Hugh Fearnley-Whittingstall’s carrot hummus in River Cottage Veg Everyday! and Maria Elia’s houmous and feta salad in The Modern Vegetarian, this colourful starter or light lunch is a play on textures and flavours that delivers on every level. Creamy carrot hummus combines with salty feta, juicy oranges, crunchy almonds and tasty, visually delightful leaves, to create an explosion of tastes that holds your interest right up until the last forkful. 

I think that this mélange of healthy vegetation would be further enhanced by sitting the whole arrangement on top of some spicy carrot pancakes à la Maria Elia style (Primal recipe still to be devised and tested!) for a gorgeously ‘green’, ethically sound main meal. To my mind, this sustainable ‘veggies come first’ approach to fine dining is the start of the future of food. It is my intention that Primal Plate will help make the transition a truly pleasurable one for Primal orientated carnivores, pescetarians and vegetarians alike.

Carrot Hummus With Orange & Feta Salad (V) (Serves 4)

Ingredients - for the carrot hummus

1 tsp cumin seeds

1 tsp coriander seeds

4-5 tablespoons olive oil

1 tsp raw clear honey

500g (1lb 2oz) organic carrots, peeled (prepped weight about 460g/1lb)

Juice of 1 organic lemon

3 tbsp smooth almond butter

2 tbsp raw organic sesame tahini

Sea salt and freshly ground black pepper

Ingredients - for the salad

Bunch of watercress, thick stems removed

1 organic orange, peel and pith removed, cut into segments

25g (1oz) shiso (or any micro) sprouts

25g (1oz) coriander sprouts (or coriander leaf)

12 mint leaves, torn

50g (2oz) alfalfa shoots

25g (1oz) flaked organic almonds

50g (2oz) organic feta cheese, crumbled

Ingredients - for the vinaigrette

2 tsp Dijon mustard

1 tsp raw clear honey

3½ tbsp raw cider vinegar

100ml (3½ fl oz) organic olive oil

Sea salt and freshly ground black pepper

Instructions - for the carrot hummus

Pre-heat the oven to 200℃ / ℉ / Gas mark 6

In a small dry frying pan over a medium heat, toast the cumin and coriander seeds until they’re fragrant - this only takes about a minute, do not let them scorch! Tip into a pestle and mortar (or use a small bowl and the end of a rolling pin) and grind to a fine-ish powder. 

In a large bowl whisk 4 tablespoons of olive oil with the honey and toasted spices.

Cut the carrots into 4-5 cm (about 2”) chunks and add to the dressing. Season with salt and pepper and toss to coat. Tip into a small roasting tin and roast for 35 minutes (turn the carrots over halfway through the cooking time).

Remove from the oven and allow to cool slightly. Then scrape everything into a food processor (or use a hand-held blender). Add the lemon juice, the almond butter and tahini and blitz to a smooth puree (you may need to scrape down the sides of the bowl once or twice as you go).

Taste to check the seasoning and texture. If necessary, add a little more lemon juice, olive oil or salt and pepper and blend again to incorporate well. Refrigerate until required. 

Instructions - for the vinaigrette

Find a clean recycled glass jar (or plastic food container) with well-fitting lid, add the vinaigrette ingredients to your chosen container in the order listed above. 

Secure the lid tightly, then shake the contents vigorously. Taste and adjust the seasoning if necessary. 

Before serving, shake again then drizzle or spoon the vinaigrette directly from the jar on to your salad as needed (it’s best to do this incrementally, as you want your salad nicely dressed not drowned!)

Instructions - to make the salad and assemble the dish

In a medium sized mixing bowl, loosely combine all the salad ingredients together. Add 1-2 tablespoons of the dressing and gently toss everything together so the salad is evenly coated (I prefer to do this with my hands so I don’t bruise the leaves or break up the individual ingredients too much).

Spoon the hummus onto 4 individual serving plates, and pile the salad evenly on top, making sure you can still see the hummus underneath. 

Drizzle a little more of the dressing around the outside of the plate and serve immediately.  

Notes:

The carrot hummus, vinaigrette and toasted almonds can all be prepared well in advance, making this an ideal starter for entertaining.

The hummus will keep refrigerated in an airtight container for up to a week. The vinaigrette will store at room temperature for several days.

The hummus would also make a great sandwich filling (only in Grain-Free Sandwich Bread, of course!) - I’d add grated raw carrot and watercress for a really tasty, wholesome vegan sandwich and probably crumbled feta too, for the rest of us.

Tracking down shiso sprouts and other micro leaves, especially if you live in the sticks, isn’t easy! To find your nearest supplier, go to Westlands and click on ‘Where to get our products’. I got really lucky because I just happened to ask at the counter of a local ‘foodie’ farm shop if they ever stocked such a thing. To my astonishment they had the most fantastic range behind the counter (for local chefs) and they kindly let me have free choice out of about eight different varieties. Thanks Maxeys Farm Shop, I shall be back for more this weekend!

* Whilst peas and green beans are, strictly speaking, legumes, they are okay to eat as part of the Primal lifestyle because they’re eaten when they’re young and fresh - not dried. Naturally lower in lectins and phytates than dried varieties, both peas and green beans are simple to cook (which further reduces/de-activates any toxicity) and are very easily digested. In addition, the carbohydrate content of both fresh peas and green beans is also much lower than that of dried peas and beans. 

Carbohydrate 23g Protein 9g - per portion

Pea & Pistachio Soufflés, Asparagus and Hollandaise Sauce

If you watched the BBC2 documentary Eat To Live Forever on 18th March 2015, with food critic Giles Coren setting out to test three allegedly extreme anti-ageing diet regimes, including the Paleo diet and the less restrictive Primal diet (as endorsed by Primal Plate), you might have been persuaded that devotees of the Primal Blueprint are basically people that are peculiarly afflicted - in the sense that, if they’re not monkeying around and wielding the equivalent of a club in Stone Age style in order to keep themselves fit, they’re gorging themselves silly on heart-attack-inducing animal fat and meat.

Nah! Not true! It seems to me that this is history repeating itself and misinformation, promulgated by vested interests, is damaging to public health! Hence we’re still in the grip of a high-carb, low-fat, calorie counting, portion-controlling, obesity and diabetes crisis! They’ll always find a way to discredit, undermine or silence pioneering thinkers. In 1972, in a book entitled Pure, White and Deadly, Professor John Yudkin tried to warn us about the dangers of sugar and it cost him his career. Distorted information (actually, downright lies!) wilfully fed to the public, causes confusion and so brought the Atkins Diet into disrepute. As for the high carb, low fat, cholesterol scare-mongering advice that’s ravaged the nation’s health for the past fifty years and…well basically, I’d advise you not to blindly believe anything you’re told.

Since it only takes 28 days to seriously test out the low-carbohydrate, higher-fat lifestyle for yourself and discover what’s true, it could be the most worthwhile investment in your health, and the health of your family, that you’ll ever make. You’re not alone, in 2013, Sweden was the first Western nation to reject low-fat dietary dogma in favour of low carb, high fat nutrition.

Most people have been conditioned into thinking dietary fat, especially saturated fat (did you know that olive oil has 9 times the saturated fat of pork?), is unhealthy. Not so. Natural, health-giving fats and oils (I do so love butter), should not be feared or avoided because they are nutritionally essential. And, when you diss the grains and refined sugar you do not even have to think about calories, much less count them! Remind yourself, it is sugar in all its forms that gets stored as fat in your fat cells, not actually the fats that you eat!

However, there is a killer fat on the loose in today’s society called trans fat, also known as hydrogenated or partially hydrogenated vegetable oil. The raison d’être of an allegedly desirable “heart healthy” low-fat spread promoted by the British Heart Foundation (in collusion with Unilever!), you might think from what you’ve been told that it’s good for you because it helps to lower your cholesterol (it does, but not in a good way). Trans fats are a cheap, crap, man-made substitute for natural cold-pressed oils and hand-churned butter and are really injurious to health. They’re everywhere… in commercially baked foods (biscuits, cakes, breads) convenience foods (ready-meals, breaded fish, french fries) food from many fast food restaurants (that use hydrogenated vegetable oils for frying) and ironically, those supposedly ‘good for your heart’ spreads and margarine. 

Trans fats accumulate in the body, can’t be metabolised and are implicated in many serious health problems including heart disease, cancer, diabetes and asthma. I urge you to read and digest this article then check all the labels of the foods you’ve already purchased for the ingredient ‘partially hydrogenated vegetable oil’. If it’s listed, you know what to do!

So beautiful butter it is then, which brings us to today’s Easter celebration lunch for vegetarians and Primal people not in the mood for meat, because there’s no better or more natural time of year to enjoy a savoury dish based around eggs. Pea & Pistachio Soufflés, Asparagus and Hollandaise Sauce has both the green colour and zingy freshness of lemon that I associate with springtime, so rather than eating any feather, fur or scale related friends (which always makes me feel a bit cheerless) this elegant, low-carb main course will be the one to grace our table next weekend. A compassionate extension, if you will, to Meat-Free Week, which seems to me to be far more appealing and relevant for a festival celebrating fertility, birth and new life. 

Pea & Pistachio Soufflés with Hollandaise Sauce is ideal when English asparagus is in season (only for two months in May and June) but since the flavour of asparagus is so harmoniously aligned with these delicate soufflés and lemony hollandaise sauce, I make no apologies for using good-looking foreign-grown asparagus, when English isn’t available. Just make sure the spears are crisp, not discoloured and decent sized - you don’t want the fine variety of asparagus called sprue for this dish. Other spring-like vegetables that work well with Pea & Pistachio Soufflés and Hollandaise Sauce are tender stem broccoli, baby or Chantenay carrots and cauliflower. Try as I might to persuade Sarah that it might just be okay to eat them as a one-off treat, she simply won’t let me wander into Jersey potato territory!

I hope you will enjoy Easter and the transition to spring as much as we do. I think this is a very pretty and fresh-looking meal that wakes up the tastebuds and is a delicious introduction to the flavours of the new season approaching. Happy days!   

Pea & Pistachio Soufflés, Asparagus and Hollandaise Sauce (V) (Serves 4) 

Ingredients - for pea & pistachio soufflés 

Butter, for greasing

2 tbsp olive oil

450g (1lb) leeks, trimmed, washed and finely chopped

225g (8oz) frozen peas 

60ml (2fl oz) water

120g (4 oz) unsalted, shelled pistachio nuts

Large handful of fresh dill, stalks removed, finely chopped

4 organic eggs

4 tbsp crème fraîche

Fresh dill and lemon slices, to serve

Ingredients - for the asparagus and hollandaise sauce

450g (1lb) asparagus

150g (5oz) butter

1 tsp Dijon mustard

2 tbsp lemon juice

2 organic egg yolks

Celtic sea salt

Instructions - for pea and pistachio soufflés

Pre-set the oven to 190 ℃ / 375 ℉ / Gas mark 5. Grease 4 x 250ml (8oz) ramekin dishes and line the bottom of each with a circle of non-stick baking parchment. Boil a kettle of water.

Heat the olive oil in a large pan on a medium heat. Add the finely chopped leeks, cover with a circle of greaseproof paper (cut to the diameter of your land) and cook with the lid on for 5 minutes.

Remove the lid and paper and stir in the frozen peas. Add the water and cook with the pan lid on for a further 5 minutes. Remove from the heat.

Finely chop the pistachio nuts in a food processor, add the cooked leek and pea mixture and blend until smooth. Add the chopped dill, eggs, crème fraîche and seasoning. Blend together thoroughly, taste and add more seasoning if necessary.

Pour the mixture into the ramekin dishes, filling to the top. Place in a roasting tin and pour boiling water (from the kettle) around the ramekins until it reaches half way up the sides, then carefully place in the oven and cook for 35 minutes until slightly risen and set.

Take out of the ‘bain marie’ (water bath) and leave to stand for 2 to 3 minutes. With a small sharp knife, loosen the edges of each soufflé and turn straight onto a warm plate. Garnish with dill and lemon and serve immediately with the Asparagus and Hollandaise Sauce together with a further selection of lightly cooked vegetables.  

Instructions - for asparagus and hollandaise sauce

Boil a kettle of water.

To make the hollandaise sauce: heat the lemon juice in a small saucepan to just below boiling point.  

Put the egg yolks, mustard, sea salt, cayenne pepper and hot lemon juice into a food processor or blender and whizz together until it’s pale and smooth.

Meanwhile, gently melt the butter in a small saucepan over a moderate heat and when it is very hot and foaming transfer to a heat-proof jug.

Switch the blender / food processor back on and with the machine continually running, slowly pour the melted butter in a steady trickle through the feed tube of the food processor - do this very gradually until all the butter has been added and the sauce is thickened, glossy and pale yellow in colour. Check the seasoning and adjust if necessary. Allow the mixture to stand for a minute or two before serving with the asparagus. (see note below) 

To cook the asparagus: snap the tough ends off the stalks of asparagus, then using a potato peeler trim the bottom of the stalks further if necessary. Wash well.

Pour the boiling water from the kettle into the bottom half of a steamer, then steam the asparagus with the pan lid on for about 5-6 minutes, or until it is just tender.

Serve immediately

Notes: 

It can be difficult to keep Hollandaise Sauce hot without it splitting or becoming overly thickened. Ideally, it should be made quickly at the last minute, which isn’t an easy task if you’re entertaining. The simplest solution is to pre-heat a wide-necked Thermos flask with boiling water, then seal it and set aside whilst you make your sauce. When the hollandaise is ready, quickly pour the water away and transfer the sauce directly from the food processor to the flask. Seal and serve within 20 minutes.

Unfortunately, I didn’t use the Thermos flask trick on this occasion and, as a result, the Hollandaise Sauce shown in the photograph above is a little too thin. This is because it wasn’t allowed to stand for a couple of minutes before serving. It seems to go with the territory of food blogging -  there’s always an anxious 10 minutes for Sarah and I whilst we rush to get the food on the plate, photograph it and get it back to the table before someone’s dinner has gone cold!

Carbohydrate 16g Protein 19g - per soufflé

Carbohydrate 1g Protein 2g - per serving of hollandaise sauce

Carbohydrate 4g Protein 2g - per 100g serving of steamed asparagus

Meat-Free Primal Cottage Pie

The initial inspiration for starting to write this Primal Plate food blog came about as a result of my newly acquired Primal/Paleo diet, and the numerous health benefits and incredibly easy weight loss I can attribute to a higher fat, low-carbohydrate, grain-free lifestyle. Today, I feel compelled to bring something new to the party because, hand-on-heart, I cannot totally subscribe to the Primal Blueprint, which prioritises eating animal protein and fat. 

If you glance through the Primal Plate’s recipes you’ll currently see only one that’s listed under meat. Try as I might (and I’ve some fantastic meat recipes that I could share!), I just cannot bring myself to massively promote meat eating. My reluctance has nothing to do with health and nutrition. I concede that for optimum health, human beings do occasionally require meat, although perhaps the less popular organ meats rather than prime steak would better fulfil our nutritional objectives!

The problem is that the modern Paleo/Primal diet relies heavily on eating meat, albeit the free-range pastured variety. The consumption of grass-fed meat is indeed healthier for humans and kinder to animals than the brutal insanity of factory farms and slaughterhouses supplying most of our diet. But, regularly eating any animal that’s been farm-reared and killed for meat is certainly not aligned with how ancient hunter-gatherers obtained their food. Meat, although actively hunted, would have been an occasional supplement to a diet of berries, fruits and plants - not the daily ‘pig-out’ (pun intended) that almost everyone nowadays takes for granted. Agribusiness has geared-up to meet the incessant demand, but there’s a high price to pay. The whole system is massively destructive, unfair and viciously unkind to millions of starving people (one-third of the world’s grain supply is diverted for animal feed), to factory farmed livestock (OMG, the hidden suffering), the environment and wildlife.  

Let’s look at what ‘free-range, pastured meat’ can mean for the environment. Grazing animals on non-arable land (largely grassy hillsides, where you can’t grow crops) compact the soil and prevent trees and other vegetation from growing, which means no natural habitat for wildlife and no deep plant root systems that would otherwise hold down the earth and conserve water. Consequently, during heavy rain and thunderstorms, there is nothing to prevent the soil and water running off downhill, causing the landslides and flash-flooding downstream that have become so familiar on the news over recent years, and which regularly devastate food crops and people’s homes. 

If we are truly committed to eating as our ancestors did, we will stop mindlessly consuming meat. Ignorance is not bliss when it comes to meat-eating, it is madness. Reverence for life and respect for the food on your Primal plate begins with education. Forget the ‘cutchy-coo' petting farms, which collude with our wanton disassociation from keeping and killing living things. The school curriculum should make it compulsory that all children are taken to a factory farm where they ‘grow’ pigs or chickens in overcrowded sheds, then on to the abattoir where they are slaughtered and finally to the butchers where dinner is made ready - all nicely sanitised and cling-wrapped. If the very idea freaks you out, that’s the point. If you cannot bear the thought of seeing the food you eat being ‘made’ then stop eating it - or at the very least, eat it occasionally with absolute awareness and compassion for a life given as a gift to you and your family.

Could you go meat free for one week? I invite you to join Meat Free Week between 23rd-29th March 2015. It's a practical choice that can make a massive difference.

Meanwhile, to help you adjust to the idea that meat-eating can and should be reserved for special occasions, here is a delicious and comforting cottage pie that may surprise you. Entirely meat and potato free, it is so satisfyingly rich and ‘meaty’ you will be hard-pressed to convince your family they’re not eating the classic version of this very British, and much loved pie. 

Meat-Free Primal Cottage Pie (V) (Serves 4)

Ingredients - for the pie filling

100g onion, peeled and finely chopped

165g leek (1 medium-sized), top and bottom cut off, two outer leaves removed, washed and finely sliced

100g (about 2 outer stalks) celery, trimmed and cut into small dice

300g sweet potato, peeled and cut into small dice

250g parsnips, peeled and grated

250g carrots, peeled and grated

3-4 tbsp olive oil

1 level tbsp Marigold organic bouillon powder

200ml decent quality red wine ( I used a McGuigan Merlot )

2 tbsp Clearspring tamari sauce (wheat-free) 

300g closed-cap chestnut mushrooms, wiped clean and cut into ½cm slices 

1 tbsp fresh thyme leaves, finely chopped

2 tbsp fresh parsley, finely chopped

Sea salt (about 1tsp) and freshly ground black pepper

Ingredients - for the celeriac mash

800g celeriac, peeled and chopped into ¾ inch cubes

100g good quality strong Cheddar cheese, finely grated

Sea salt and freshly ground black pepper, to taste

Instructions - for the pie filling

Firstly, get organised by pre-preparing all the vegetables - chop the onion, sweet potato and celery; slice the leek and mushrooms; grate the parsnip and carrot. Finely chop the thyme and parsley

Heat about 2 tbsp of olive oil in a large sauté pan over a moderate to high heat. Add the onions to the pan and fry for 3 to 4 minutes, stirring occasionally. 

Add the grated parsnips, carrots and celery to the pan, plus a little extra olive oil if it seems too dry, and stir-fry for another 3 minutes.

Add the sliced leek and diced sweet potato, turn up the heat and continue to stir-fry the vegetables for several more minutes until they are soft and starting to brown. Take the pan off the heat.

Stir in the bouillon powder, mix well then add the tamari sauce and red wine. 

In a separate large non-stick frying pan, heat 1 tbsp olive oil and stir-fry the mushroom slices over a high heat for about 3 to 4 minutes until the juices begin to run and they’re starting to turn golden. 

Add the cooked mushrooms to the other vegetables, mix well and season with sea salt (about 1 level tsp) a good grinding of freshly ground pepper and the chopped thyme and parsley. 

Ladle the vegetables into an ovenproof baking dish, cover with cling film and set aside whilst you make the celeriac mash.

If eating straightaway, pre-heat the oven to 190℃ / 375℉ / Gas mark 5.

Instructions - for the celeriac mash

Boil a kettle full of water.

Peel the celeriac and cut into even-sized (about ¾ inch) cubes. 

Put the celeriac in the top half of a steamer, pour the boiling water in the bottom pan and cover with the pan lid. Steam for about 8 to 10 minutes, or until the celeriac is soft. 

Drain the celeriac well and allow to steam dry before whizzing in a food processor or blending with blender to make a smooth puree. Add half the Cheddar cheese and whizz again. Taste, then season with sea salt and freshly ground pepper. 

Pipe or spoon the mash on top of the vegetables to cover evenly, then rough up the surface with a fork. Sprinkle over the remaining cheese.

Bake at 190℃ for 20 to 25 minutes. Finish off under a very hot grill if you like your cheesy topping really brown and crunchy!

Notes

Use organic vegetables, if possible.

This dish is ideal for entertaining as all the preparation can be done, and the pie fully assembled, in advance. Take the pie out of the refrigerator about half an hour before you want to cook it to allow it to come to room temperature before baking.  

To make lighter work of grating vegetables, I use the fine grater on my Magimix food processor. 

The point of chopping, slicing and grating the different vegetables is to create the right amount of texture - trust me, the finished dish can really fool your brain into thinking you’re eating proper cottage pie! 

For this recipe, I’ve allowed pedantic Primal dietary recommendations to eat higher fat/low-carb to go a little out of sync in favour of creating a nutritious cottage pie that’s full-on umami flavoured, without loss of life. On the plus side, it also does not contain other Primal debarred ingredients such as lentils, beans and potato (that most other vegetarian versions of cottage pie usually do!) 

If you’re trying to lose excess fat, (which in general is agreed possible when you eat no more than 100g carbohydrate per day), this recipe will use up around one half of your daily limit, so adjust the rest of your day’s meals accordingly. Click to read more about the Primal dictum “Carbohydrate drives insulin, drives fat”

The carbohydrate content of this recipe is based on the prepared weight of the vegetables i.e. once they’ve been trimmed and peeled. If you wanted to substitute organic swede for the parsnips, or butternut squash for the sweet potato, this would decrease the carb count significantly - although the balance of flavour and texture in the original recipe might also be lost.  

Carbohydrate 50g Protein 7g - approx per serving

Pea & Mint Soup

I love soup…always have.

My mother left home when I was five years old, which meant my father was left to raise myself and my two siblings alone. He was a good dad and I am grateful that my upbringing was more male orientated than most. It can’t have been easy. Although my sister and I were away at boarding school during the week, we were at home at the weekends and during long school holidays. Meanwhile, my older brother stayed home and proved to be a perpetual sword in Dad’s side!

The upside of a world-weary, though infinitely refined, gentleman having to cope with the demands of running his own business and bringing three children up ‘on his tod’, was that every Easter, summer and Christmas we spent our holidays in grand seaside hotels and were often taken out to eat at the best restaurants.

As a little girl trying to contend with making intelligent choices from oversized á la carte menus, I frequently got into trouble! Much to my dad’s irritation (though he kindly never vetoed my decision), soup and bread rolls spread lavishly with butter, was always my preferred ‘appetiser’. Consequently, I was always full-up before the main course arrived, which meant my father paying full whack for half-eaten food!

It’s obvious what the problem was…soup and bread IS (especially for small tummies) a nutritious, warming and satisfying meal in and of itself!

As a parent, I can now appreciate how wise my dad was to graciously accept my mistake and not disrupt my eating pleasure no matter how wasteful the learning process! The upshot is, sixty years later, here I am writing about a love for soup!

The making of soup is probably as old as cooking itself. Originally known as sop, which referred to a liquid broth for dipping bread into, soup-making is basically the art of combining ingredients together in one pot to create a filling, nutritious and easily digested meal.

As I discovered at a very early age, soup can be one of the most satisfying of foods, but it can also be a modern, colourful and adventurous introduction to a meal - especially if you forego grain-laden bread!

Pea & Mint might sound like an English summer soup but not when Bird’s Eye frozen peas are available all year round it’s not! In fact, because frozen peas enable this soup to be cooked so quickly they’re all the better for retaining its brilliant green colour and natural taste.

It’s a delightfully simple soup to make, which should take no longer than 15 minutes hands-on time, so please give it a go and post your comments below. I look forward to your feedback.

Pea & Mint Soup (V) (Serves 4)

Ingredients

1 medium-sized leek (about 175g unprepared weight), top green part discarded, 2 outer layers removed, finely sliced 

1 medium onion (about 55g unpeeled weight), finely chopped

750ml (26 fl oz) vegetable stock (made with water and 4 level tsp Marigold organic vegetable bouillon powder) 

450g (1lb) frozen peas

15g (½oz) fresh mint leaves

150ml (5fl oz) single cream

Sea salt and freshly ground black pepper 

A little extra cream, fresh pea shoots or chopped mint, to serve

Instructions

Fill and boil a kettle with 750ml fresh cold water. Make a stock with the bouillon powder and boiling water and pour into a large saucepan.

Bring the stock back to the boil, then add the chopped leeks and onions. Simmer for 3-4 minutes.

Add the frozen peas and mint leaves and bring back to the boil. Simmer for 1-2 minutes.

Take the pan off the heat and add the single cream. 

Ladle the soup into a food processor or blender and blitz until completely smooth.

Pour back into a clean pan and season with sea salt (about 1 tsp or to taste) and a good grinding of black pepper. Re-heat the soup until it is really hot (just below boiling point)

Divide the soup between four bowls , swirl a teaspoon of cream on the top of each and decorate with pea shoots or chopped mint. Serve immediately. 

Carbohydrate 12g Protein 8g

Ratatouille with Roast Cod and Parmesan Crisps

In my book, ratatouille made from multi-coloured Mediterranean vegetables is probably one of the best vegetarian meals ever invented!

I was first introduced to this classic dish in the 1960’s through A Book of Mediterranean Food by Elizabeth David. Up until then, fresh, sun-ripened ingredients such as aubergine, courgettes and bell peppers were relatively unheard of, and virtually impossible to source in the UK. Thankfully, food shopping has come a long way since then!

Originally, an ancient French peasant dish made from coarsely chopped fresh summer vegetables (the word ratatouille comes from the French touiller, which means to stir), this iconic vegetable stew made from onions, tomatoes, courgettes, sweet peppers and aubergines is now an all-year-round favourite - although in the depths of winter I think you would be well advised to use tinned plum tomatoes instead of the seemingly non-existent fresh ripe ones!

There are numerous modern interpretations of this dish but it seems to me that this simple version, which is made on top of the stove rather than in the oven, is the most authentic and thus ratatouille at its basic best. I’ve loosely based it on Raymond Blanc’s recipe in Cooking For Friends.

For this blog post, I’ve suggested taking ratatouille into dinner party territory by partnering it with Roast Cod and Parmesan Crisps - although, as French peasants obviously knew, it is equally good for every day eating. Keep it simple, serve with our grain-free bread still warm from the oven and a salad for a main course, or as a side dish. It really comes into its own served cold the next day too. I also like to use it in ratatouille omelette. In fact, serve it hot, serve it cold, serve it any way you like! This low carb medley of vegetable goodness will remind you of summer. 

Ratatouille (V) with Roast Cod and Parmesan Crisps (Serves 4)

Ingredients - for the ratatouille 

50ml (2fl oz) extra virgin olive oil

25g (1oz) butter

150g (5oz) onion, finely chopped

1 large red pepper

1 large yellow pepper

1 medium aubergine

1 large courgette

2 ripe plum tomatoes (I used Mr Organic tinned plum tomatoes)

1 sprig of fresh thyme, leaves only

Sea salt and freshly ground black pepper

Instructions

Cut the stalk end off the aubergine then cut it into 1cm (½ inch) dice. Layer the aubergine dice into a colander liberally sprinkling them with salt as you go. Put a plate underneath the colander (to catch the juices) and another plate on top, weighted down with something heavy (I use a kettle filled with water) Set aside to drain for 30 minutes.

Meanwhile, cut the top and bottom off the courgette and remove the stalks and seeds from the peppers. Cut all the vegetables (courgette, peppers and tomatoes) into 1cm (½ inch) dice. Keep the vegetables separate at this stage. If you’re using tinned tomatoes remove any core, skin or daggy bits before roughly dicing.

In a large deep frying/sauté pan heat the oil and butter together over a medium heat. Add the finely chopped onion and thyme leaves to the pan and cook for 5 minutes, stirring from time to time. Do not let the onion brown.

Dry the aubergine on paper kitchen towel, then add the aubergine and pepper dice to the onion and cook for a further 5 minutes.

Meanwhile, boil 1 litre (1¾ pints) water in a kettle. Pour the boiling water into a separate pan, add some salt then blanch the diced courgettes for 3 minutes. Drain and refresh under cold water.

Add the courgettes to the rest of the vegetables and cook for another 5 minutes until they are turning golden, then add the tomatoes. Give everything a good stir, cover with a lid and continue to cook for a further 10 minutes until all the vegetables are meltingly tender. 

Taste, then  season with sea salt and freshly ground pepper.

Ingredients - for the roast cod

4 x 225g (8oz) sustainably sourced cod fillets, skinned

1 tbsp Clearspring organic sunflower frying oil

15g (½ oz) unsalted butter

Sea salt & freshly ground black pepper

Lemon juice, to serve

Instructions

Preheat oven to 200℃/ 400℉/ Gas mark 6. Skin and bone the cod fillets (if this hasn’t already been done for you by your fishmonger).

Heat the oil and butter together in a large non-stick frying pan over a medium heat. When the butter has stopped foaming place the cod fillets into the pan, presentation side down i.e. skinned side uppermost.

Pan fry the fish until lightly browned (about 5 minutes). Season with salt and pepper.

Carefully turn the fish fillets over and transfer to a non-stick baking tray (now skinned side down) and cook in the oven for 8-10 minutes.

Finish with a little more sea salt and a squeeze of lemon juice. 

Ingredients - for the Parmesan crisps (makes 8) 

150g freshly grated Parmesan cheese

Instructions

Preheat oven to 200℃/400℉/Gas mark 6 

Place a 7cm ring or cutter onto a large non-stick baking tray.

Sprinkle 2-3 teaspoons of Parmesan into the middle of the ring and use your fingers or the back of a spoon to compact the cheese down. 

Remove the cutter and repeat - leaving sufficient space in-between so that the crisps don’t merge into each other when cooking.

Cook for 4-6 minutes or until lightly golden. Remove from oven and allow to cool completely on the baking tray. 

Remove from the tray with a palette knife and store in an airtight container. 

Use within 7 days. 

Notes

It is always best to get organised by preparing all the ingredients listed in a recipe before you actually launch into cooking or bringing everything together. Professional chefs call this “mise en place” (putting in place) and it is a very effective way of staying on top of the situation when you’re cooking at home too. 

The ratatouille and the Parmesan crisps can be prepared well in advance - several days ahead, if needs be!

You can re-heat the ratatouille or serve it cold as an hors d’oeuvre.

Parmesan crisps are also great served as no-carb nibbles with pre-dinner drinks.

Carbohydrate 15g Protein 4g - per serving of ratatouille

Carbohydrate 1g Protein 38g - per serving of cod

Carbohydrate 0g Protein 12g - per parmesan crisp

Sweet Potato Chips with Homemade Mayonnaise

I like the convenience of always having a jar of good quality mayonnaise in my refrigerator. Unfortunately, even the best organic mayonnaise I can buy has corn syrup, corn starch and agave syrup in its line-up of ingredients. So, as far as eating a Primal diet is concerned, it doesn’t cut the mustard.

However, if you commit to making your own mayo, there’s still the problem of deciding what is the healthiest and the best-tasting oil to use. The choice is bewildering!

For health reasons I’d choose an organic, unrefined, cold-pressed oil such as extra virgin olive oil, avocado oil or macadamia oil. Unrefined oil, which usually means the oil is cold-pressed (mechanically extracted by pressure rather than heat) is much better for you because it retains all its nutrients and flavour.

On the other hand, for the non-overpowering taste and pale look of shop-bought mayonnaise, a refined oil would produce something that’s much more like Hellman’s, which is what most people think is the ‘real deal’ of mayonnaise.

The issue is, I do not want to use refined oils in my cooking because the likes of rapeseed oil (90% of the world’s rapeseed crop is genetically modified!), canola oil (canola oil is extracted from rapeseed), rice-bran, grape-seed, sunflower or pure and light olive oils are subjected to chemical solvents, de-gumming and neutralisation (doesn’t even sound healthy does it?) and this processing removes some of the oil's nutrients and essential fatty acids, as well as their natural flavour and colour.

Consequently, when it came to making mayonnaise for this blog post I found myself having a “Daddy or chips?” moment!

I’ve previously tried making mayonnaise using the best quality organic cold-pressed olive oil (the classic ingredient used for making homemade mayo) and believe me it tastes downright nasty! Its flavour profile is just far too bitter and overpowering for a salad dressing, to be lathered on top of a sandwich, to make a self-respecting egg mayonnaise or as a complement to chicken, meat or fish and, as far as I’m concerned, it would be absolutely ruinous to chips!

I’ve also tried avocado oil, which wasn’t much better. Furthermore, both unrefined olive and avocado oils impart a dark greenish hue to the finished mayonnaise, which I find unattractive. I really just want my mayo a pale-ish golden colour, please!

I still have a bottle of macadamia nut oil waiting in the wings, but for now I’ve decided it’s just a bit too pricey for another culinary mistake, so I decided to use a hybrid version of cold-pressed organic sunflower oil today and…whoop-de-doo-da! Third time lucky!

The reason the Primal community usually tries to avoid sunflower seeds and sunflower seed oil is because they are really high in omega 6 oil. Not that there’s anything wrong with this per se, it’s just that most people are already into omega-6 fat overload (especially if they eat grains and grain fed meat) so the healthy balance between omega 3-6-9 fatty acids, which should be in the ration of 2-1-1 is all out of kilter with good health.

But wait, not all sunflower oil is high in omega-6. There is an alternative high-oleic sunflower oil that’s organic, cold pressed, very stable at high temperatures (as in, suitable for deep fat frying) and has the same monounsaturated fat found in olive oil and your very own adipose tissue. It’s totally tasteless too, which makes it a really good oil for Primal mayonnaise.

So now you know what all the fuss is about, please try this recipe at least once in order to appreciate its enticing balance of velvety smoothness and precisely seasoned piquancy. This homemade mayonnaise can only ever make a Chicken Salad Sandwich (recipe coming soon) or in this case, Sweet Potato Chips even nicer! I promise you, shop-bought mayo doesn’t come anywhere close to the real thing.

Sweet Potato Chips with Homemade Mayonnaise (V) (Serves 4)

Ingredients - for the sweet potato chips

4 orange-fleshed organic sweet potatoes

2 tbsp organic extra virgin olive oil (or Clearspring organic sunflower frying oil)

Celtic sea salt

Instructions

Pre-heat the oven to 200℃ / 400 ℉ / Gas mark 6

Cut the sweet potatoes into even-sized chunky chips (thick wedges) 

Put the chips into a large bowl with the olive oil and sea salt, mix thoroughly together with your hands so that the chips are evenly coated in the oil and salt.

Spread the sweet potato chips out onto a lipped baking tray in a single layer. Roast in the oven for 20 minutes, then take the tray out of the oven and turn the chips over to ensure even browning. Return to the oven for a further 10 to 15 minutes until they are nicely crisp and brown.

Remove from the oven, and tip on to plate lined with a paper towel. Sprinkle over a little more sea salt, if liked and serve immediately with homemade mayonnaise.

Ingredients - for the mayonnaise

2 large organic egg yolks

Sea salt and freshly ground black pepper

1 tsp raw cider vinegar 

½ tsp English mustard powder

240ml Clearspring organic sunflower frying oil

10ml organic extra virgin olive oil

1-2 drops liquid stevia - optional

Lemon juice or extra vinegar, to taste

1-2 tbsp warm water to thin down, if liked

Instructions

Make sure that all the ingredients are at room temperature before starting.

Combine the oils in a drip-free jug.

Whisk the egg yolks, salt, pepper, mustard power and cider vinegar in a bowl for a a minute or so. 

Gradually and slowly start to add the oil to the egg yolk mixture a drop at a time, keep whisking all the time after each addition of oil to ensure it is properly incorporated before adding more oil. Do not try to rush things at this stage otherwise the mayonnaise will split. Keep adding the oil drop by drop. As the mixture thickens, you can then start to add it more quickly. 

By the time all the oil is added you will have a thick stable mayonnaise that holds its shape. Taste it, adding more salt and pepper, mustard, lemon juice or vinegar and a drop of liquid stevia, only if you think it needs it. You can also add other flavourings such as chopped herbs. If you would prefer a thinner mayonnaise, add a little warm water (1-2 tablespoons) as well. 

Keep the mayo refrigerated until you’re ready to eat it. 

Notes

This quantity of mayonnaise makes enough for 8 people. Halve the recipe if this is too much for your family to get through within 3 days - it needs to be eaten within that time due to the inclusion of raw eggs. 

In spite of us being in the midst of a 21st century obesity epidemic, many people still believe conventional wisdom, which says calorie counting and a low-fat diet is the key to weight loss. The reality is, if you’re trying to lose weight and stay that way, it’s sugar in all its forms that you need to seriously restrict, not healthy fats. 

Remember, essential fatty acids are just that. They are ’essential’ because the body needs them, it can’t make them and they must be obtained from the food you eat, so please don’t try to omit healthy fats from your diet. It’s worth noting that unrefined oils, such as Coconut Oil, is 100% fat but is said to aid in weight loss! 

I personally take daily supplements of fish and butter oil to ensure I get enough of the omega-3 fatty acids. These are associated with many health benefits including protection from heart disease and stroke. New studies are identifying potential benefits for a wide range of other conditions including cancer, inflammatory bowel disease and other autoimmune diseases such as lupus and rheumatoid arthritis.

Carbohydrate 21g Protein 4 g - per sweet potato (100g weight)

Carbohydrate 2g Protein 4g -  per serving of mayonnaise

Souffléd Cauliflower with Gruyère Cheese Sauce

Back in the 1970’s, due to a lack of money and much to my husband’s irritation, cauliflower cheese, along with jacket potato and tuna bean salad used to be the mainstay of our diet. It was the repetitive appearance of cauliflower cheese that offended him the most. We’re not together now but I do wonder if he’s carried his grudge against cauliflower with him for the past thirty-five years!

If so, it would be a pity because today’s recipe for Souffléd Cauliflower with Gruyere Cheese Sauce is a far cry from the boiled cauliflower with the flour-based béchamel cheese sauce of our yesteryears, which I confess (too late as far as my ex is concerned!) was a truly monotonous thing to eat no matter how liberally I attempted to mask it in cheesiness.

This no-grain, low-carb version is really an elegant deconstruction of boring old cauliflower cheese that I think is simply brilliant as an imaginative vegetarian main course or as an accompaniment to fish, chicken or meat. It’s amazing what a little bit of height and lightness can do for cauliflower jaded appetites and with the silky-smooth Gruyere cheese sauce poured over, it’s totally transformed into something enticingly delish.

Do not be intimidated by the thought of making a soufflé - they’re really not as difficult or as temperamental as you might think. You’ll need a 6-inch diameter top (No.2 size) soufflé dish for this recipe. 

Souffléd Cauliflower with Gruyère Cheese Sauce (V) (Serves 4)

Ingredients - for souffléd cauliflower

I medium size cauliflower

1 fresh bay leaf - optional

10g-15g (½oz) ground almonds and softened butter (for souffle dish)

Grain-free béchamel sauce (made with 30g/1oz of butter, 20g/¾oz ground almonds, 1 tsp arrowroot powder, ¼ tsp dry English mustard powder, 142ml/¼ pint milk)

Sea salt and freshly ground black pepper

3 large egg yolks 

4 large egg whites

1 tbsp ready-grated Parmesan (for dusting)

Ingredients - for Gruyère cheese sauce

250ml (8fl oz) créme fraîche

125g (4½oz) Gruyère cheese, finely grated (I used the Co-op’s Truly Irresistible Premier Cru Gruyère cheese - it is the best Gruyère I’ve ever tasted!)

½ tsp Dijon mustard

Instructions

Pre-heat the oven to 190℃ / 375℉ / Gas mark 5. Boil a kettle of water.

Butter the soufflé dish and dust with the ground almonds. To allow the soufflé to rise above the dish, tie a deep band of non-stick baking parchment or greaseproof paper around the outside of the dish to come 2-3 inches higher than the top of the dish.

Cut the florets off the head of cauliflower - you don’t need much stalk so just use the florets. Put the florets in a single layer in the top of a steamer, sprinkle over with salt and tuck the bay leaf in-between. Pour the boiling water from the kettle into the bottom half of the steamer and steam the florets until they’re tender (about 7 minutes).

Refresh the cauliflower in cold running water, remove the bay leaf (if used) then drain well and tip the cauliflower on to a clean tea towel to dry. Pulse the cauliflower in a food processor into a puree (alternatively, push the cauliflower through a strainer). Put the cauliflower puree into a bowl.

Prepare the béchamel sauce. In a medium pan set over a low to moderate heat melt the butter, when the butter is melted add the ground almonds, the mustard and arrowroot powders and stir everything together really well.

Keep stirring continuously whilst you gradually add the milk to the pan a little at a time. Make sure after each addition of milk that it is evenly and smoothly incorporated into the butter and flour mix before adding more milk. When all the milk has been added to the pan, bring the sauce up to the boil to allow it to thicken - continuously stirring until it does.

Take the pan off the heat and mix the béchamel sauce in with the cauliflower. Season well with salt and freshly ground black pepper.

Separate the egg yolks and whites. Thoroughly beat the yolks and add them to the cauliflower mixture. With a clean whisk whip the egg whites to a firm snow.

Using a large metal spoon, quickly fold a third of the egg whites into the cauliflower mixture to loosen it, then gently fold in the rest of the egg whites being very careful not to knock the air out of the mixture.

Turn into the prepared soufflé dish, dust with the Parmesan cheese and stand it on the centre shelf of the oven. Bake for about 30-35 minutes until it is well risen and brown. The soufflé should be a little soft in the centre.

Whilst the soufflé is baking, prepare the Gruyère cheese sauce. Heat the creme fraiche in a saucepan without letting it boil. Add the cheese and Dijon mustard and whisk continuously until the cheese melts.

Remove the pan from the heat and set the sauce to one side until you need it.

Just before the soufflé is ready, gently re-heat the sauce and tip into a warm sauceboat.

When the soufflé is cooked, serve it immediately with the Gruyère cheese sauce handed separately. 

Carbohydrate 12g Protein 12g  - per serving of souffléd cauliflower

Carbohydrate 1g Protein 10g - per serving of Gruyere cheese sauce

Carrot & Ginger Timbales with Tomato Sauce

This recipe for Carrot & Ginger Timbales is very close to my heart, so as it’s Valentine’s day this Saturday, I’m thinking it’s not only a good time for me to share it with you but that it might also be just the thing to ‘ginger-up’ that special someone in your life.

Nineteen years ago it was part of a menu I devised for Sarah to compete in Junior Masterchef. She made it to the televised series but as Loyd Grossman drawled to me afterwards, “You must be really disappointed but we’ve already had a vegetarian menu go through to the finals in this morning’s cook-off!”

Sarah’s heat wasn’t scheduled for filming until the afternoon and as there was no room for two vegetarian finalists, that as they say, is show biz! They even had to edit out Rick Stein’s comment for the benefit of television viewers because during the judging (overheard in the green room because the film crew had inadvertently left the audio link ‘live’) he’d said to Julia Sawalha and Loyd Grossman “Taste that, just taste that! That’s the best vegetarian food I’ve ever eaten!!”

Sarah cooked this to perfection in-front of a camera crew at age 15, so it should be feasible for anyone to cook at home for the man or woman they most want to impress on Valentine’s day.

During this coming week I hope to put together a complete menu for dinner à deux that should give your romance an added edge. These elegant Carrot & Ginger Timbales with Tomato Sauce are the main event and should definitely dazzle with some gorgeous greens such as sugar snap peas and wilted spinach served alongside.

Carrot & Ginger Timbales with Tomato Sauce (V)

Ingredients - for the timbales (Serves 2)

25g (1 oz) butter

1 small onion, finely chopped

1 inch fresh ginger, skinned and finely grated

350g (12 oz) carrots, coarsely grated

60ml (2 fl oz) filtered water

Sea salt

Freshly ground black pepper

1 drop liquid stevia - optional

1 tbsp fresh coriander leaves, chopped

2 large organic free-range eggs, beaten

60g Gruyere cheese, finely grated

Butter for greasing

Extra coriander leaves, to garnish

Ingredients - for the tomato sauce (Serves 4)

25g (1 oz) butter

1 small onion, finely chopped

1 x 400g (14 oz) plum tomatoes (Mr Organic is my preferred choice)

1 tsp tomato puree

1-2 drops liquid stevia

Sea salt

Freshly ground black pepper

1 dsp tomato ketchup (Mr Organic is my preferred choice)

Instructions - for making the timbales

Pre-heat the oven to 190℃ / ℉ / Gas mark. 

Grease two ramekin dishes and line the bottom of each with a disc of baking parchment.  

Melt the butter in a medium pan over a moderate heat and cook the onion and ginger for about 5 minutes with the pan lid on until the onion is transparent but not coloured (I also use a disc of parchment paper - cake tin liner - pressed down on top of the vegetables to help keep the steam in and to stop them from browning).

Add the carrots to the pan and cook a further 5 minutes until tender.

Add a drop of liquid stevia, salt and pepper. Stir to combine the seasonings, then add the water and continue cooking until all the water has evaporated. Take off the heat and allow to cool slightly.

Boil a kettle of water.

When the carrot mixture has cooled, add the eggs, cheese and coriander.

Stir everything together thoroughly, then check the seasoning. 

Spoon the mixture equally into the two buttered ramekin dishes.

Cover the tops with non-stick foil and place in a small roasting pan.

Pour the hot water from the kettle around the ramekins so it comes halfway up the sides of the dishes.

Bake for 30 minutes until firm.

Instructions - for making the tomato sauce

Melt the butter in a medium pan over a moderate heat.

Add the finely chopped onion, cover with the pan lid and cook gently for about 5 minutes.

Add the can of tomatoes, breaking them up slightly with a wooden spoon.

Add the tomato puree, 1 to 2 drops of liquid stevia, sea salt and pepper.

Cover and cook gently for about 20 minutes, stirring from time to time.

Pour into a food processor and liquidise. Pass through a strainer into a clean pan.

Add tomato ketchup, check seasoning and gently re-heat.

To serve

Unmould the carrot and ginger timbales on to warmed dinner plates (don’t forget to remove the paper disc!)

Spoon a pool of the tomato sauce next to each timbale. Garnish with fresh coriander.

Timbales - Carbohydrate 16g Protein 17g

Tomato Sauce - Carbohydrate 5g Protein 2 g

Simply Salad

I’ve heard that professional chefs can always tell the calibre of a prospective new member of their brigade by getting them to cook scrambled eggs. Personally, I feel that putting together a nicely dressed bowl of fresh salad leaves might reveal a whole lot more.

It’s no use pretending that lifeless, pre-washed salad leaves (often rinsed in a chlorine wash and then handled by multiple pairs of hands and preserved with a blast of gas before being bagged!) or the familiar shrink-wrapped iceberg lettuce is going to cut it, if you want to make a decent salad.

Nothing compares to truly fresh salad leaves, so start with the freshest greens you can find, preferably organically grown. Find whole lettuce that has a ‘just-picked’ appearance such as romaine or little gem, or a head of leaves like soft, tender English lettuce or green, red, bronze oak leaf lettuce.

Build your salad from there by adding a variety of other salad greens. Perhaps some mild tender mâche (lambs lettuce), rocket, bright peppery watercress (ideally bought by the bunch) or in winter, chicories. Add to these some young sweet ‘living’ leaves, pea shoots, fresh growing herbs or mustard and cress.

Packed with essential nutrients and virtually carb-free, a generous daily portion of raw healthy salad greens is the most gratifying accompaniment to any meal. In my view, a perfect tossed green salad that’s well balanced and well dressed is also the hallmark of a great cook.

Simply Salad (V)

Ingredients - Salad

This isn’t so much of a recipe with pre-determined ingredients as it is a general guide to salad making. Primarily let the season, what's looking at it’s best and what you fancy determine your choice. If you’re willing to shop and cook in a way that nourishes your body and satisfies your soul, the possibilities are endless!

The only proviso is that for a tossed green salad, keep it simple - it really doesn’t need anything more than a well-balanced classic French Dressing.

Alternatively, you can create your own ‘house’ salad by adding a riotous colour of different fruits and vegetables, together with your favourite dressing.

When you’re trying to judge portion sizes, allow a large rounded handful of green leaves per person (my hands are small, so it’s more like both hands cupped together!)

The salad pictured here was a mixture of Romaine and Little Gem lettuce hearts, wafer thin slices of fennel, wild rocket, watercress, red and white Belgian chicories, thinly sliced red and yellow peppers, Sundream vine tomatoes, flat leaf parsley and avocado.

Ingredients - For the French dressing

120ml (4½ fl oz) olive oil (I used half organic cold pressed olive oil and half organic cold pressed avocado oil)

40ml (1 ½ fl oz) organic raw apple cider vinegar

1 tsp sea salt

Freshly ground black pepper

1 tsp Dijon mustard

1 tsp clear ‘runny’ raw organic honey, or maple syrup

Instructions

First make the vinaigrette dressing. Mix the vinegar, sea salt, pepper, honey and mustard together in a medium sized bowl and give it a good whisk. Add the oil a small dash at a time, whisking well between each addition. Continue adding the oil until it is all amalgamated into vinaigrette. Check and adjust the seasoning if necessary (if it tastes a little tart, a single drop of liquid Stevia will help compensate).

Remove the base of the stalk and any roots attached to your lettuce together with any tough, yellowing or damaged outside leaves. If the leaves are small, leave them whole. Larger leaves should be torn along their central rib into bite-sized pieces. Remove any thick stalks from the likes of fresh watercress or spinach.

Many leafy salad greens are grown in sandy soil so to avoid grit ending up in your salad, you’ll need to wash them well. Fill a sink or large soaking bowl full of cold water then gently submerge and swish the leaves around in the water to dislodge any dirt. Handle your leaves lightly, if they get bent small cracks on the surface will cause them to wilt.

When lifting them out of the sink or soaking bowl, don’t just grab them. Spread your hands out underneath the leaves in the water and gently lift them out using your loosely splayed fingers to support them. Lay them out on a clean tea towel and gently pat dry with paper towels.

A salad spinner makes light work of washing and drying. I bought the older model of the iconic OXO Good Grips salad spinner several years ago and it’s an invaluable kitchen-aid that spin dries salad leaves and herbs in seconds without bruising them. First, fill the bowl of the spinner with cold water and submerge the leaves in the spinner basket into the water. Gently swish around in the water to allow any sand to drop through the basket into the bottom of the bowl. Repeat several times with fresh clean water until there’s no sand left in the bottom of the bowl. Pour away the last batch of water then simply put spinner lid on and pump several times to dry. Don’t go mad with the spinning action or you might crush the leaves. Just give it a couple of good spins, then rearrange the leaves, drain the bowl and spin again. Don’t over-fill the spinner basket either, it’s best to spin the leaves in batches rather than cram too much in.

Arrange the dry leaves prettily in a bowl (much larger than you think you need if you intend to dress your salad) together with any other salad ingredients you’re using  Cover and keep chilled until you’re ready to serve.

Just before you want to serve your salad, add a few tablespoons of your chosen dressing to the bowl then gently turn the salad over and around with your hands (you can use a couple of large spoons, if you prefer) until everything is evenly and lightly coated in the dressing. Serve immediately.

Notes

Don't overdo the dressing on your salad. You want just enough vinaigrette to lightly and evenly coat the leaves rather than drown them out - too much dressing will simply make them go unpleasantly soggy.