Healthy January 0.3

Sourdough wholemeal focaccia with onions and radicchio

Like many, I have been playing with sourdough since the beginning of the first lockdown in England. It kept me busy as it is like a pet to care for. Anthony Bourdain in his book Kitchen Confidential mentioned several chefs giving names to their starter. One of his colleagues used to call it the B****

Have you given a name to yours yet?  

This recipe is sort of an adaptation of a regional recipe from my area in Sardinia, Pratzira with onions (Onions focaccia). Pratzira comes in different flavours and shapes, onions, tomatoes, potatoes, mushrooms and so on. 

I absolutely love the onions version with its sweet taste and slippery texture. Add some tasty radicchio leaves and you are in for a treat!  

If you do not know how to make natural yeast, there are many resources online bit I will share the recipe with you in the near future.  Check this space.

A bit about nutrition…

When I consulted my blog partner Giulia about this recipe for our healthy January. She said “Ok, we are halfway through our detox month and, therefore, we can allow ourselves to cook something scrumptious and slightly higher in carbs than our previous recipes. “

The star of these focaccine, though, are the veggies — radicchio and onions. The purple-and-white type of leaf vegetable can be eaten raw, mixed in into salads and contorno, but it is AMAZING also if cooked. Radicchio, also known as Italian Chicory is packed with plant compounds —especially in its red part— which act as antioxidants on free-radicals and can improve circulation.
Onions have been seen in research to have anti-inflammatory and anti-microbial properties, to act as a prebiotic on our gut flora, and to be able to balance the immune system and improve heart health.”

https://www.sciencedirect.com/science/article/abs/pii/S0924224407002282
https://www.tandfonline.com/doi/abs/10.1080/10408398.2011.646364

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Prep Time: 45 minutes + 

leavening time about 14 hour 30 minutes

Cook Time: 30 minutes

Total Time: 15 hours 45 minutes

INGREDIENTS

DOUGH

210g strong wholemeal flour 

150ml water

10ml olive oil

5g salt

70g sourdough starter 

360g white onion

170g radicchio

60ml olive oil

INSTRUCTIONS

First thing you will need to activate your sourdough starter by feeding it on the night before using it. 

The second step is often called by the experts as “autolyse”. 

In a small bowl, mix the water, wholemeal flour, and oil. Cover the bowl with a cloth and set aside for 1 hour. This is to allow the enzymes in the flour to activate.

Then add in the natural yeast and knead for 5 minutes to form a smooth dough. Now add in the salt and knead for another 2 minutes. 

Let it rest for 8-12 hours or until it is doubled in size. This time can vary significantly depending on the temperature in your kitchen and of your ingredients, and how active is your starter. 

A generall tip is to check the consistency of the dough, it should be bouncy and light.

Slice your onions into thin rings. Then cook them in a pan with 30ml of olive oil for about 10 minutes or until translucent. 

Stir constantly to avoid burning them. 

Let the onions cool down. Keep some aside, you will need these to decorate your focaccine. Then gently incorporate the rest into your dough, folding the edges of the dough on top of it a couple of times.

Put the dough onto a floured surface and portion it into 8. Then shape each one into a small ball, tucking the sides in with your hands. Dust some flour all around and on the top of each ball rubbing it genlty with your hands. Cover them with a cloth and let them raise again for about one and a half hours.

Preheat the oven to 220 ºC

Now place each ball into a greased baking tray and flatten each one using your finger tips. Pressing genlty and avoiding knocking out all the air. 

Cut the radicchio into small wedges to fit into your focaccine. Place some of the radicchio leaves on the top of each focaccina. 

Bake for 10 minutes. Then drizzle the remaining olive oil on the top and cook for further 10 minutes or until is gold. 



Healthy January 0.2

Artichokes in olive oil and parsley dressing

My obsession with artichokes goes as far as trying to smuggle two small plants with pot and soil in my suitcase from Sardinia to grow them in London. They arrived safely but suffered a few injuries on the way. 

Sadly I also failed in my attempt to grow them in London, all of them died after one month of incessant rain.

The Sardinian variety is with spikes, which I found difficult to find in the UK. I have just recently seen that the brand Natoora sells them online. (This post is not sponsorised)

Some time ago I visited the Blue zone of Sardinia, an area with a high longevity rate among the inhabitants, and speaking with some of the oldest inhabitants it seems that many like to eat artichokes. So I consulted my blog partner Giulia, to know more about these delicious vegetables from the nutritional point of view. 

“Cynara cardunculus var. scolymus is without any doubt one of our favourite flowers from the Mediterranean region, the area where Italy is located and where Jennifer and I come from.
Artichoke is an edible thistle (a flowering plant) and it is absolutely delicious —you can’t blame us for loving it so much!

When cooked artichoke has a succulent meaty pulp and a sweet and nutty taste. You can also eat it raw —mainly the inner part known as the heart— but the consistency is definitely more fibrous and the taste is bitter.
This chubby green thistle is also packed with nutrients and health-promoting benefits. Artichokes are low in fat and rich in fibre which make them a great food for our digestive system and our heart health. They also contain a good amount of antioxidants, vitamin C, K and folate, and important minerals, such as magnesium, phosphorus, potassium, and iron.

Medical research has found that this plant, which has been used for centuries for its benefits, may help balance cholesterol levels and blood pressure. Another great reason to consume artichoke as both a vegetable or an extract is the protective and stimulating effects it may have on our liver and gut health. The fact that this plant is also so high in fibre —especially a soluble fibre called inulin— makes it a prebiotic food, which can help improving the intestinal flora.

As we don’t waste anything in Jenny’s kitchen while we prepare our recipes, we used those inedible leaves we removed from the artichokes before cooking to make a tea. This tea has a bittersweet taste and it is a great drink to stimulate digestion and liver health. “

This recipe is great served as a starter to complement a cheese or cured meats board or even as a side dish.

This is the best season for Artichokes so make sure you don’t miss them!

https://pubmed.ncbi.nlm.nih.gov/30308247/
https://pubmed.ncbi.nlm.nih.gov/22435514/
https://pubmed.ncbi.nlm.nih.gov/26310198/
https://pubmed.ncbi.nlm.nih.gov/29520889/

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Recipe

Serves 4

Preparation time: 20 minutes 

Cooking time: 35 minutes 

INGREDIENTS

8 artichokes

1 lemon

1 tsp salt 

50ml white wine vinegar

1l water

2 tbs extra virgin olive oil

a handful of fresh parsley

INSTRUCTIONS

Artichokes oxidise when cut, therefore rub some lemon juice into your hands before touching them. 

To prepare the artichokes remove about some of the harder outer leaves until you are left with the softer ones. Cut most of the stalk, leaving about 1 cm. Trim the stalk into a point and chop about 2-3 cm off the tips of the leaves.

Slice them in a half and then cut the so called “beard“ just below the leaves. 

Place the artichokes in a large bowl with water and the juice of two lemons (this will prevent them from turning black).

In a large pan bring the vinegar and water and 1 tsp of salt to the boil. Add the artichokes and let them simmer for about 30 minutes. 

Leave to cool down into their own liquid.

Now we will prepare our dressing. Finely chop the parsley. In a small bowl pour in the olive oil and spoon in your parsley.

Pat-dry your artichokes with a table cloth and pour some of the parsley oil previously made on the top. 

You can add a squeeze of lemon juice for extra sharpness if you prefer.

Cassola. Sardinian Seafood Soup.  

If you are a seafood lover you can’t miss this seafood soup typical of my area in Sardinia, Italy.

With my family we generally cook a seafood based meal for NYE. Because of the pandemic, like many of us, I will not be able to spend time with them this year, but hopefully this comforting soup will bring you some warmth.

As we always do, Giulia and I cooked this main by making a few small changes in the list of ingredients, in order to offer a healthier alternative. However, the star of this dish was (typically) and still is seafood. Also following Giulia’s advice in terms of nutrition “Mollusks and crustaceans are a great source of proteins and minerals, especially if you compare them with the most popular protein-rich foods like chicken or beef. Prawns, for example, are high in an easily-absorbable form of selenium, an essential mineral that protects our body from free-radicals.
Mussels also contain good levels of selenium, zinc and other vitamins such as B12 and betacarotene. I really hope you love sea food as much as we do!

The first thing we added to this recipe in order to give this soup a small amount of fibre was celery. This vegetable is very low in calories, but full of health-promoting benefits such as antioxidants and anti-inflammatory compounds which have been seen to support the function of our heart and digestive system.

We then used red mullet a small-size fish instead of a big one such as sward fish, which is traditionally added to this dish. Small fish contain less mercury and toxins from the sea, so they are for sure a better option! (We decided not to add any oily fish to this soup as their distinctive strong flavour would overpower the delicate taste of the other ingredients).”

With our bellies full, we wish you a very relaxing New Year’s Eve and a positive start with the New Year.

Prep Time: 20 minutes + 2 hours to soak the clams and mussels

Cook Time: 40 minutes

Total Time: 60 minutes 

Serves 2

INGREDIENTS

1 small squid (160g)

6 tiger prawns (shell on)

200g mussels

300g clams

1 small red mullet (200g)

100 ml white wine

1 chilli

2 garlic cloves

400ml tomato passata

150g cherry tomatoes

a bunch of parsley

1tbs olive oil

1 celery stick

FISH STOCK

450ml water

prawn shells

red mullet bones

1 celery stick

1 garlic clove

1tbs olive oil

INSTRUCTIONS

To start we will be prepping our ingredients.

The first thing to do as soon as you buy the clams and mussels, is to place them in water for a couple of hours. This is done to help the clams release all the sand. Also if there are any open clams or mussels, lightly tap them to the side of the sink. If they do not close, discard them.

Clean the prawns by cutting the shells along the back slicing into the flesh a tiny bit too to expose the vein. Pull the vein out and rinse the prawn in water. Repeat the procedure for each prawn. 

Place the shells in a small pan that you will use to make a fish stock. 

If your fishmonger hasn’t filleted your red mullet then this is the time to do it. I suggest watching videos on the internet if you do not know how to fillet a fish. As a summary instruction, you must cut the head and tail of the fish. Then with a sharp knife slice along the back and keep slicing the rest of the flesh. You must feel that the flat part of the blade is rubbing against the bones underneath.

Keep the bones and place them in the same pan with the prawn shells. Add in the garlic clove peeled and sliced in a half and the celery stick with 1 tbsp of oil. Cook at high heat for 1-2 min until the shells have changed colour. 

Add in the water and 1/2 tsp of salt and bring to the boil. Then cook at low heat for at least 20-30min.

Start by cleaning your mussels by removing the “beard” often found hanging off the shell. Place the mussels in a colander in the sink and run water over them, using the tip of a knife to clean off any debris that could be on the shell. 

Drain the clams. Cut the squid into rings of 1/2 cm thick. 

Now in a large non stick pan. Heat up the olive oil, then cook the garlic, celery and chilli for 3 minutes. Pour in your clams and mussels. Cook for 2 minutes. Then add in the white wine. until it evaporates completely.

Cook at medium heat for a few minutes. Shake the pan a few times to help the clams and mussels to open. Mine started to open after just 4 minutes and were all open within 6 minutes.

If you find any stubborn ones that do not want to open, then wait an extra minute for them to open. Avoid opening them with a knife but just discard them instead if they stay closed.

Set the clams and mussels aside.

Now cook prawns, squid  and red mullet in the same pan with all the flavours of the mussels and squid. Cook for 2 minutes on each side for a total of 4 minutes and set aside. 

Pour the tomato sauce in the same pan where you cooked the fish, season to taste and cook for 5 minutes. If your fish stock is  ready then drain it with a fine sieve over the pan with the tomato sauce. Cook until you reach the consistency desired. I cooked mine for just about 10 more minutes.

Then place all the seafood back in to warm up for a further 2 minutes.

Sprinkle some parsley on the top and enjoy!   

TIPS:

This recipe can be simplified if your fishmonger does part of the job for you. Such as asking him to clean the squid and fillet the red mullet. But remember to keep the red mullet bones that you will use to make your fish stock. 

Alternatively if you want to save yourself some time, most of the fishmongers sell pre-made fish stock. 

Check that the clams and mussels you are buying are not closed or broken. 

Immune boosting

#3 Homemade oat & wheatgerm granola with goat’s yogurt and berries

The world is divided into two, between people that love breakfast and people that skip it all together. 

I get very grumpy if for some reason I can’t have breakfast, it is my favourite meal of the day! My breakfasts vary from unhealthy options such as buttery croissants and ultra sweet jams every now and then, to healthier ones to redeem myself from my gluttony sins. 

It is not until I arrived in London that I discovered granola, and I really liked it, although now you can find it anywhere in the world even in Italy. The problem with granola brands you find in supermarkets is that they often contain high amounts of refined sugars. That’s why me and Giulia decided to make our own recipe.

We put a spin to this recipe using rolled oats and wheatgerm.  Wheatgerm is literally the germinating part of the seed that turns into a plant, it is often discarded during the milling process although it is a very nutritious ingredient, packed with minerals such as zinc —an essential nutrient for our immune system.

Nuts and seeds were also added to the mix for their beautiful texture and their vitamins, minerals and healthy fats content.

Yogurt is a great source of probiotics, those friendly microorganisms that help support our gut health and our immune system. If you are ok with dairy or you only have a mild sensitivity to it, you may want to try goat’s yogurt instead of a regular yogurt. According to research, goat’s milk contains less casein and lactose than cow’s milk, and it is high in nutrients such as calcium, phosphorus, omega-3, vitamin B12, vitamin D. 

Note: In case of a proper dairy allergy or a strong sensitivity, please use a plant-based yogurt alternative.

Fresh fruit is a very important part of a healthy breakfast —and you could add potentially more fruit to this recipe. We chose a variety of berries since they are rich in antioxidants, anti-inflammatory compounds and they are low in sugar.

Try out this version and let us know what you think! 

You can make a large batch of it if you wish. If placed into an airtight container, it can last as long as one month. 

Homemade oats & wheat germ granola with goat’s yogurt and berries

Prep Time: 5 min

Cook Time: 15 min

Total Time: 20 min

Servings: 2

INGREDIENTS

GRANOLA

30g wheat germ

30g oats

20g mixed seeds

20g almonds and walnuts 

1/2 tsp ground cinnamon

1tbs honey

10ml water

25ml coconut oil

240g goat’s milk natural yoghurt 

mixed berries

1 tsp honey 

INSTRUCTIONS

For the granola. First thing preheat the oven to 200ºC 

Roughly chop the walnuts and almonds. In a large bowl, mix together the oats, wheat germ, mix seeds, honey, almonds and walnuts, cinnamon. In a separate bowl, whisk together the coconut oil, honey and water. Pour the wet ingredients over the dry, and mix until evenly blended. 

Spread the compost on a baking tray covered in parchment, to form an even layer. Cook for about 15minutes. 

Split the yoghurt  into two bowls and add in the berries.

Sprinkle some of the granola. Drizzle some honey on the top if you wish for extra sweetness.

Pronto!