Celebrity chefs are offering plenty of tips but many suggestions will be outside most people's budgets and are a little esoteric for the average household. Moreover, when the lockdown is over - and it eventually will be - the ingredients will likely end up shoved to the back of the cupboard.
This is the time to build up a store of must-have ingredients which will be used again and again, in or out of lockdown. Clearly, unless the budget is very generous, one will start slow and build up.
The Carb Problem
The temptation to rely on carbs - which are incredibly comforting during times of stress - is playing havoc with waistlines. The answer is to gird the loins, bite the bullet...and every other relevant cliche going - and start eating more salads and vegetables. (And a little more protein, if you've been avoiding it.)
Carbs are not forbidden but reduce them to once or twice a week and make sure they are high in fibre. The only thing better than a loaf of fresh-baked white bread from your favourite bakery (if its still open!) or supermarket is the fresh brown seeded variety. It freezes well but is so delicious, it'll be a struggle to stop eating it.
Anxiety levels are easing off so it will be easier to restrict treats cakes to one or two cookies rather than half a packet or a single reasonable slice of cake.
Wholemeal pasta tastes just as good as white and is better for you; cooked properly and baked in a sauce, no one will recognise the difference. (See Tuna Pasta Casserole with Potato Chip Topping). Marks is doing wholemeal egg noodles (which 67 hasn't tested.) Also, if you can get hold of some Chinese 'glass noodles' (in individual or family size packs) made from green bean starch, they are low-carb but satisfy like other noodles. (See How to...use your Noodle/s)
Brown rice takes longer to cook but gives fried rice oomph; its heft will satisfy longer and freshly grated ginger and garlic become less overwhelming.
Salads may seem a bit boring but it's easy to jazz them up with unusual tasty dressings and dazzling additions. See Salad Enhancers (below)
Salt: table salt, good for baking; supermarket sea salt enhances all other cooking
Pepper: go for packages, not jars from the international section of supermarkets; fine or coarse ground is good at table or in cooking, whole peppercorns brilliant in stock. (Spice jars are available at about £1 each at places like Hema & Flying Tiger)
Cinnamon: [opt] for baking, granola & a sugar substitute in coffee) and nutmeg (for pies). Some studies show cinnamon is helpful in the treatment of diabetes.
INTERNATIONAL CUISINES
Italian: Basil (for tomatoes), Oregano (for that Italian flavour), Thyme (great with chicken) OR Italian seasoning. Tomato Paste. Pesto. Parmesan (freshly grated from a wedge, not dried; either from a big block or a small wedge [stored in the fridge wrapped in greaseproof paper then tightly cling-filmed])
Chinese: Reduced-salt (not low-salt) soy sauce, rice vinegar or sherry or white wine or grape juice, 5-spice powder (star anise, cinnamon, fennel, pepper, cloves); star anise. Fresh or dried ginger & garlic. Sesame seeds. Toasted sesame oil. Bottled Savoury Sauces: Oyster, Hoisin & (for the adventurous) Black Bean
Indian: garam masala OR curry powder, cumin, cayenne pepper, turmeric. Curry pastes. Poppadums (microwave for lower-fat)
Latin America: smoked paprika (great with popcorn), dried chipotle chillies (reconstituted, gives a spiky smoky kick without burn), a hot sauce (tabasco? Siracha?), fresh chillis or dried chilli flakes; fresh or bottled lemon juice
Middle Eastern: Za'atar is the classic spice mix (sesame seeds, sumac, thyme, marjoram, oregano & salt); sumac (adds sour'ish lemon flavour); tahini (sesame paste: not just for hummus, also for dressings).
Condiments
- Worcestershire Sauce (intensifies meaty flavours)
- Mustard: both Dijon & Wholegrain (own brand is fine)
- Mayonnaise (Hellman's vegan had good reviews)
- ketchup (Note 67's recipe for low-sugar ketchup; Heinz's lower sugar & salt version is very good )
- brown sauce (adds a bit of tang to stews & casseroles)
Salad Enhancers
Salad can get boring but there's a great selection of interesting, tasty dressings that add a 'wow!' factor. Ring the changes with simple side salads of leaves, cucumber & tomato or even a plateful of a single salad vegetable, gorgeously dressed. See the Salad section of Recipes II on the NavBar above.
Or jazz things up with something more like a hefty snack or a meal with a plentiful variety of salad ingredients (carrots in curls or grated, peelings of raw zucchini, sliced spring onions, different types of lettuce (sweet or slightly bitter; soft or crunchy) and/or spinach leaves). Then add leftover cooked meat or fish (tinned is ok) and dazzling additions such as:
- artichoke hearts
- avocado chunks bathed in lemon juice & salt & pepper
- olives, drained - oldies should rinse before use
- sun-blush tomatoes (jarred or make your own)
- home-roasted or purchased salted nuts (wipe with a serviette to cut oil & salt)
- leftover cooked potatoes or sweet potatoes
- lightly cooked vegetables: cauliflower, broccoli, green beans, mange tout
- pulses, washed & drained
- pickled vegetables (see Vegetarian/Vegan, Recipes II on Nav Bar)
- fresh fruit, tinned in juice (not syrup), drained, or dried (reconstituted in boiling water 5 mins & drained)
- anchovies (an acquired taste, but still...)
Some of the material is taken from
first posted in 2015
Copyright: This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.
No comments:
Post a Comment