Potato Gratin Falco

ingredients for 4-6 people

• 1 kg potatoes, peeled and sliced finely
• 1 onion, sliced
• 1 carton of good quality mushroom cream soup, add milk to make up to a pint of liquid.
• 100 gr grated cheese, such as cheddar or gruyere
• 100 gr sliced mushrooms, 
• salt, pepper, nutmeg

1. Heat the oven to 180 degrees celsius
2. Layer the potatoes, onion and mushrooms on a medium size baking dish. Seasoning as you go with salt, pepper and a pinch of nutmeg.
3.  Spread the mushroom cream soup over the potatoes, adding a little milk if it is too thick, until the potatoes are nearly covered.
4. Sprinkle the grated cheese on top of the potatoes and soup.
5.  Cover the dish with aluminium foil. Bake for 90 minutes. Uncover the dish and let it brown for a further 20 minutes.
6. Serve hot, with meat or fish.

Bean Potage

Ingredients for 4
1 400gr can of beans in their juice
1 small onion, chopped
2 inch piece of Chorizo, sliced
1 carrot, chopped
1 potato, peeled and chopped
500 ml chicken stock
1 dessertspoon of Mixed Spices: Paprika, cumin, coriander
chopped handful of chopped parsley or coriander
Note: a dash of balsamic vinegar

Stir fry the vegetables in a little olive oil for 10 minutes. Stir the spices in and let them release their aroma.
Add the beans with their juice, chorizo and stock. Cover and let simmer until the potato is cooked through.
At the end of the cooking, add a handful of chopped Herbs, I like coriander but parsley, thyme or mint are good also.

Vegetarian option: do not use chorizo, use vegetable stock instead

Avodado and tomato salad

A sensationally tasty salad. Serve as it is, or with some bread and salmon as a main course. 

• 1 avocado, peeled and sliced
• 1 tomato, peeled and diced
• 1/2 onion, sliced finely
• a little fresh coriander, chopped

Dressing:

• a little grated ginger, to taste
• half a garlic clove, pureed
• 1/2 tsp soy sauce
• 1 tbs Olive oil, virgin is best
• A squeeze of lime juice
• salt and pepper
• a few chili flakes, optional

Sautéed Artichokes

Remove outer leaves of the artichokes, cut the ends, peel the stalk.
Slice and remove the inner choke if there is any (fresh tender artichokes do not have any and they are the most succulent)

Heat a tablespoon of Olive oil in a pan. Fry the slices for a minute or two, stirring from time to time to coat all the slices in oil. Season with salt and pepper.
Serve hot or cold.


Nutritional facts of Globe or French artichokes:
This food is very low in Saturated Fat and Cholesterol. It is also a good source of Niacin, Vitamin B6, Iron and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper and Manganese.

Other names:
Alcachofa, Alcaucil, ALE, Artichaut, Artichaut Commun, Artichoke Extract, Artichoke Fruit, Artichoke Leaf, Artichoke Leaf Extract, Artischocke, Cardo, Cardo de Comer, Cardon d'Espagne

Medical uses
Artichoke is used to stimulate the flow of bile from the liver. This is thought to help reduce symptoms of heartburn and alcohol "hangover." Artichoke is also used for high cholesterol, irritable bowel syndrome (IBS), kidney problems, anemia, fluid retention (edema), arthritis, bladder infections, and liver problems, including hepatitis C.

Some people use artichoke for treating snakebites, preventing gallstones, lowering blood pressure, lowering blood sugar, to increase urine flow, and as a tonic or stimulant.

Easy Artichoke snack,

Artichokes are so versatile and delicious, I cannot get enough of them while the are in season, from November until the end of April.  

Ingredients for 4 people:

2 large Globe artichokes.

1/2 cup water

2 tbs gram flour

1 tsp curry powder

salt and pepper

Optional: 3-4 Coriander stalks

Method:

With a sharp knife, remove the outer leaves and cut the ends of the artichokes, peel the stalk until you get to the white part. You need to have the artichoke heart.

Slice the artichokes, remove the choke in the middle.

Beat the water with the flour. Season with the spices and coriander stalks. Slice the artichokes, dip them in the batter and shallow fry for 2-3 minutes on each side. Serve hot, as is or with a yoghurt chutney.

Nutritional facts of Globe or French artichokes:
This food is very low in Saturated Fat and Cholesterol. It is also a good source of Niacin, Vitamin B6, Iron and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper and Manganese.

Other names:
Alcachofa, Alcaucil, ALE, Artichaut, Artichaut Commun, Artichoke Extract, Artichoke Fruit, Artichoke Leaf, Artichoke Leaf Extract, Artischocke, Cardo, Cardo de Comer, Cardon d'Espagne

Medical uses
Artichoke is used to stimulate the flow of bile from the liver. This is thought to help reduce symptoms of heartburn and alcohol "hangover." Artichoke is also used for high cholesterol, irritable bowel syndrome (IBS), kidney problems, anemia, fluid retention (edema), arthritis, bladder infections, and liver problems, including hepatitis C.

Some people use artichoke for treating snakebites, preventing gallstones, lowering blood pressure, lowering blood sugar, to increase urine flow, and as a tonic or stimulant.

Fried Artichoke Tapas

Ingredients for 4 people

2 large Globe artichokes.

1 beaten egg

1 tbs plain flour

salt and pepper

Method:

With a sharp knife, remove the outer leaves and cut the ends of the artichokes, peel the stalk until you get to the white part. You need to have the artichoke heart.

Slice the artichokes, remove the choke in the middle.

Beat the egg with the flour. Slice the artichokes, dip them in the batter and shallow fry for 2-3 minutes on each side. Serve hot, as is or with lemon wedges.

Nutritional facts of Globe or French artichokes:
This vegetable is very low in Saturated Fat and Cholesterol. It is also a good source of Niacin, Vitamin B6, Iron and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper and Manganese.

Other names:
Alcachofa, Alcaucil, ALE, Artichaut, Artichaut Commun, Artichoke Extract, Artichoke Fruit, Artichoke Leaf, Artichoke Leaf Extract, Artischocke, Cardo, Cardo de Comer, Cardon d'Espagne

Medical uses
Artichoke is used to stimulate the flow of bile from the liver. This is thought to help reduce symptoms of heartburn and alcohol "hangover." Artichoke is also used for high cholesterol, irritable bowel syndrome (IBS), kidney problems, anemia, fluid retention (edema), arthritis, bladder infections, and liver problems, including hepatitis C.

Some people use artichoke for treating snakebites, preventing gallstones, lowering blood pressure, lowering blood sugar, to increase urine flow, and as a tonic or stimulant.

Leftover Spaghetti with ginger garlic

Picture: Spaghetti with whitebait

This is is my tried and tested Ginger Garlic combination which I use very often.
It is so versatile and loved by all.
You can make it vegetarian, or add a little leftover roast or even flaked fish, cooked prawns.

Ingredients for 4 people:

• 300 gr dry spaghetti
• Flavorings: 100 gr cooked meat of fish, mushrooms, vegetables
• 2 cloves garlic
• 1 cm cube of ginger, grated
• 1 hot chili
• olive oil
• Paprika to garnish

Method

• Cook the spaghetti in plenty of boiling water for 5 minutes. Drain and keep to one side.
• Peel the garlic and chop it finely.
• Grate the ginger.
• Heat 3 tbsp oil a large pan, add the garlic, ginger, chili and your chosen flavoring; cook for a few seconds. Add the spaghetti. Mix everything with a fork and reheat well. Serve.

SpanishTortilla

Known in Mallorca as 'Truita de Patata'
When it is made properly it should be juicy and succulent, equally good cold or warm, and it cannot be made in a hurry.
Here is the true Spanish tortilla, where you only need eggs, onion, potatoes and salt.

Ingredients:

• 5 large potatoes with white, waxy flesh
• 1 medium onion, chopped
• 6 eggs
• salt, pepper
• oregano (optional)
• olive oil

Preparation:

1. Start by stir frying the onion in 2 tbs of olive oil.
2. Peel and dice the potatoes finely. Add them to the onion and fry gently over a low heat and covered with a lid. Stir from time to time, cook over low heat for 10-15 minutes or until well cooked, they must not turn brown. Season them well.
3. Alternatively, place the potatoes and oil in a bowl, cover with cling film. Punch a few holes and microwave for 4 minutes at the highest power. Let them rest for a minute, stir them and cook again for 2 minutes. Check that they are fully cooked.
4. Meanwhile crack the eggs into a large bowl, stir them with a fork and season with salt and pepper. Add a little marjoram or thyme if you wish to give an extra flavor.
5. When the potatoes are cooked, lift them out of the oil with a slotted spoon and put them in the egg while they are still hot. This is important to the dish as the potatoes will start to cook the egg and will absorb the flavor. Leave the potatoes to stand in the egg for a few minutes or until they cool slightly.
6. Heat 2 tbs olive oil in a 20cm non-stick pan, pour the potato and egg mix. Stir with a fork for a minute or so, then turn the heat down, cover with a lid and let the tortilla cook for 6-10 minutes.
7. Now it is time to turn the tortilla over with the help of a plate. Cook the tortilla for 5 more minutes on the other side. Turn the heat off and let it stand for a few minutes before turning onto a plate.
8. If you don't dare turn the tortilla, grill the top in the oven for 5-6 minutes.

Serve the Tortilla warm or cold with green salad. Great for picnics and parties.

Bread Dumplings

To use up leftover baguette or any other bread.
I have used it to go with a casserole, with roast chicken, and in a broth.

For the dumplings

• 200g/7oz stale baguette or other bread (crust included)
• handful chopped parsley
• 250ml/9oz milk
• pinch of nutmeg
• 5-6 leaves of Sage (optional, instead of parsley)
  
  
  salt and freshly ground black pepper
• 1 free-range egg
• 1 tbsp plain flour
• butter, for frying
  
  
  1. Cut the baguette into small cubes and place in a bowl. Add the parsley or Sage. Bring the milk to a boil and pour over. Stir so that the milk is absorbed evenly, then cover and leave for 15 minutes.
  2. Season with nutmeg, salt and pepper, stir in the egg, and mix in one tablespoon flour. If the mix is too wet (it should be moist and only slightly sticky), add a second spoon of flour. Wet your hands a little to help stop the dough sticking to them, then make 12-14 dumplings (smaller than a golf ball).
     
     
     3-, heat a knob of butter in a large frying pan and fry the dumplings on a medium heat for five minutes or until golden-brown and crisp, then drain.
     
     
     4- Or cook them in the oven next to a roast
     5- Or shape into smaller balls and serve with broth

Tomato and chili Oil

A hot spicy dip to accompany roast meat or to simply serve with crusty bread, as an informal starter.

Ingredients:

4 tbs good olive oil
300 ml crushed tomato or passata
3 cloves of garlic
Chili flakes, to taste
1 dessertspoon of sugar
salt
pepper
1 tsp balsamic vinegar

Peel and slice the garlic, gently heat the oil in a sauce pan and warm the garlic for 1 minute.
Add the rest of ingredients, cook over a gentle heat for 20-25 min. check the seasoning.

Remove the sauce from the heat.
Serve hot or warm, with bread.

Majorcan Vegetable pie

This recipe is very flexible and more than a recipe, it is a cooking method. Customize this dish to use up any vegetables in the refrigerator. (cauliflower, mushrooms, cabbage, potatoes, onion etc)

Ingredients for 4

• stale bread, 200 grams, sliced thinly.
• shredded cabbage, 300 grams
• garlic cloves, 2 
• tomato, 1 
• chopped parsley
• salt
• swiss chard or spinach, 200 grams
• green pepper, 2
• onion, 1 
• olive oil, 3 tablespoons
• paprika
• black pepper

1) Wash and chop all the vegetables. Shred the cabbage and spinach.

2) Heat the oil in a heavy pan, preferably an earthenware one. Stir fry the onion peppers for a few minutes until pale. Add the tomato and the rest of the vegetables. Season well with the salt, pepper, and paprika.

3) Add 200 ml vegetable stock, cover the pan and gently braise the vegetables for around 20 minutes until they are cooked through.

Turn the heat off, remove the vegetables and place in a bowl, leaving the juices at the bottom of the pan.

4) Place the slices of bread on the bottom of the pan, let them soak the stock, place the vegetable on top of the bread. Let the dish rest for 10 minutes or so. 

You can keep it warm in a moderate oven for 20-30 minutes.

Serving suggestion:

Serve in the same pan, as a starter

If intended as a main course, add fried eggs, pork or lamb chops, fried fish fillets.

Macarroni a la Russia

Easy and delicious,
An authentic italian recipe created in 1931

Ingredients for 4:

300 gr macaroni
1/2 red pepper, chopped
1 chili, chopped
2 tbs. tomato concentrate
100 ml double cream
1 small glass of Vodka
Salt, pepper,
Grated Parmesan, to taste

Cook the macaroni for lo 6-7 until just cooked. Drain and reserve along with a little of the cooking liqueur.
Fry the pepper for a few minutes until soft. Add the Chili, vodka, tomato concentrate. When it starts to bubble add the pasta;  stir until heated through. If the sauce is too thick, add a little of the cooking liqueur until it is the consistency of single cream.
Serve in hot plates with grated parmesan and a green salad.

Dumplings for Stews

These vegetarian dumplings from taste delicious in an autumn stew

Makes 12 large dumplings

Ingredients

• 1 cup self-raising flour
• 2 cups fresh white breadcrumbs
• 100g Butter or oil
• Salt and pepper, to taste
• 1 small bunch mixed fresh herbs, such as chives, thyme and parsley, finely chopped
• 2 eggs

Method: How to make herbed dumplings

1. Put the flour, breadcrumbs, suet, chopped herbs, and seasoning into a large bowl, mix thoroughly, and then make a well in the centre.

2. Beat the eggs lightly with a fork and pour into the well. Mix with a fork, bringing dry ingredients into the centre, to form soft dough. Take over with your hands, working the dough until just combined - do not overwork as this will make the dumplings hard.

3. Divide the dough into quarters, then make three round dumplings from each quarter.

4. Add dumplings to simmering stew half an hour before ready to serve, and cover with lid.

Tomato and Onion Salad

Ingredients:

• 1 large beef tomato, peeled
• 1 small red onion
• a few fresh basil or mint leaves
• 2 tbs good olive oil, virgin is best
• 1 dsp white wine vinegar
• salt, pepper to taste
• Optional: avocado, canned tuna, olives.

The ingredients are very simple, but key in this salad is the way the vegetables are cut and presented. 

Using a sharp or even a serrated knife, thinly slice the tomatoes and the onion.

Chop the basil.

Arrange the tomato slices on a plate and season as you layer them. Top with the thinly sliced onion.

Sprinkle the Basil over the tomato and onion.  Season again. Drizzle with the vinegar and the olive oil.

Refrigerate for at least 30 minutes.

Serve as a side dish, it goes particularly well with grilled meat.

Vitamins and minerals found in tomatoes:

• Vitamin C: An essential nutrient and antioxidant. One medium sized tomato can provide about 28% of the recommended daily intake.
• Potassium: An essential mineral, beneficial for blood pressure control and cardiovascular disease prevention (3).
• Vitamin K1: Also known as phylloquinone, vitamin K is important for blood coagulation and bone health (4, 5).
• Folate (B9): One of the B-vitamins, important for normal tissue growth and cell function (6). It is particularly important for pregnant women (7).

Healt benefits

Lycopene and the newly discovered bioflavonoids in tomatoes are responsible as cancer fighting agents. Not only raw tomatoes but also cooked or processed tomato products such as ketchup, sauce, and paste, are counted as good sources of cancer prevention. Tomato is also good for liver health. Tomato has detoxification effect in the body. Probably it is due to the presence of chlorine and sulfur in tomatoes.According to some studies, 51 mg of chlorine and 11 mg of sulfur in 100 grams size of tomato have a vital role in detoxification process. We know that natural chlorine works in stimulating the liver and its function for filtering and detoxifying body wastes. Sulfur in tomatoes protects the liver from cirrhosis, too. Tomato juice is known as good energy drink and for rejuvenating the health of patients on dialysis. 

Caramelized Onion and Potato cakes

For a light family super, I am serving them with a simple green salad.

Ingredients for 3-4 people

1. 1 large onion, chopped
2. 2 large potatoes
3. Salt, pepper, nutmeg
4. 1 crushed chili

Fry the onion, stirring it from time to time, in a little olive oil, for 15-20 minutes until brown and starting to caramelize, take off the heat and place in a bowl. Reserve them.

Meantime, cook the potatoes until tender. Mash them and mix with the onion, salt, nutmeg, chili, and pepper to taste.

Shape 4-6 patties with your hands.

When ready to serve, gently fry the patties for 3 minutes on each side, careful not to break them.

Serve them with chutney and a green salad.

Sweet Potato croquettes

• 1 sweet potato
• 1 teaspoon curry powder
• 1 tablespoon double cream
• 1 egg, beaten
• 1 bowl of breadcrumbs

bake the potato in the microwave for about 3-4 minutes until cooked through.

Cut the potato in half and spoon the flesh out and into a bowl. Mix in the cream, curry powder, salt and pepper to taste.

Make small patties with your hands, roll them in the breadcrumbs, then coat in the egg, then cost in more breadcrumbs again. Do this until the potato is finished.

Shallow fry the patties for 2-3 minutes on each side until golden.

Spaghetti with Garlic, Oil and Chili

A tasty meal that can be made with ingredients from the store cupboard
Ingredients for 4 people:

• 250 gr spaghetti
• 1-2 chilies, depending on how hot you like it!
• 2 cloves of garlic, peeled and sliced
  
• 4tbsp olive oil
• A handful of spinach
  
• Salt and pepper to taste

Boil the spaghetti in plenty of boiling salted water for 6-7 minutes until just tender. Drain, reserving a little of the cooking water, and set aside.

Heat the oil in a large pan or wok. Add the garlic, chili, salt, pepper and the chopped spinach. Stir for 5-10 seconds. Add the cooked spaghetti along with one or two tablespoons of the cooking water. Stir until heated through.
Serve hot, with extra olive oil and chili.

Cheese Fondue

In Switzerland this dish started as a way to use up dry cheese and bread.
Traditionally you would use a mixture of Gruyere and Emmental, but you can try using up other cheeses. The best cheese is a slightly rubbery cheese that will melt easily.

Here is an idea for an informal dinner party

For 6-8 people:

• 2 glasses of cider or white wine
• 2 tsp flour
• 400 gr grated Gruyere
• 400 gr grated cheddar or Emmental
• Seasoning: pepper, nutmeg, cayenne

You will also need an earthenware pot that will hold 1,5 litres of liquid.
Place the pot over a low heat and pour in the wine or cider. Add the cheese and start to stir. After a few minutes, when the cheese starts to melt, add the flour, season with black pepper, cayenne and nutmeg. Continue to stir the cheeses until they are melted and you can dip a piece of bread in it. If it is too thick you can add more wine.

Serve the pot over a burner on the table. A tea light will be sufficient heat to keep the cheese melted. After a while the cheese will start to form a clump at the bottom, but there are always volunteers to eat them up!

I serve this with a large green salad.

Dairy health benefits

Milk and dairy foods are healthy foods and considered nutrient-rich because they serve as good sources of calcium and vitamin D as well as protein and other essential nutrients. They provide phosphorus, potassium, magnesium, and vitamins A, B12, and riboflavin1.

The calcium in milk, yogurt and cheese is significant yet most people don't get enough calcium or vitamin D each day2. Getting the recommended three servings of dairy per day can help build bone mass, leading to improved bone health throughout the life cycle. 

Baked Provolone

This is a recipe I learned when I was in Argentina.
I add my own little twist to it and serve it as a light supper dish , with crusty bread and a nice crisp, fruity white wine.
I also serve this as an apetiser at summer barbecues.

Ingredients for a starter for 3-4:

• 200 gr slice of Provolone cheese
• 1 spring onion, chopped
• 1 tomato, peeled and chopped
• chili flakes and oregano, to taste
• crusty french bread, to serve

Preheat the oven to 180ºC.
Place the cheese in a small ovenproof dish. Sprinkle with a little chili flakes and oregano.

Fry the spring onion for 3 minutes. Add a pinch of salt and the chopped tomato; cook for 3 minutes and remove from the heat. Pour the tomato sauce over the cheese.
Bake the cheese for 6-10 minutes, until bubbling.

Serve hot, with salad and crusty bread.
Each person gets a spoonful of lovely melting cheese, with a slice of french bread.

Braised Artichokes

Globe artichokes are delicious and easy to find.
They also have an array of properties which are described below.

• 4 medium sized globe artichokes
• 1 clove of garlic
• 3 tbsp olive oil
• 3 tbsp white wine
• salt and pepper

Peel the outer leaves of artichokes, cut the stem to 1cm remove the outer leaves until you get to the pale and tenders inner leaves. Cut each artichoke in 8 pieces.

Heat the oil in a large pan, add the whole garlic clove. Tip all of the artichokes into the pan, stir them to mix with the oil and juices. Cover and gently cook for about 10 minutes, until the y are tender.
Serve them hot or just warm, as a side dish.

As a Vegetarian main: Serve simply with cooked rice and a little butter


Nutritional facts of Globe or French artichokes:
This food is very low in Saturated Fat and Cholesterol. It is also a good source of Niacin, Vitamin B6, Iron and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper and Manganese.

Other names:
Alcachofa, Alcaucil, ALE, Artichaut, Artichaut Commun, Artichoke Extract, Artichoke Fruit, Artichoke Leaf, Artichoke Leaf Extract, Artischocke, Cardo, Cardo de Comer, Cardon d'Espagne

Medical uses
Artichoke is used to stimulate the flow of bile from the liver. This is thought to help reduce symptoms of heartburn and alcohol "hangover." Artichoke is also used for high cholesterol, irritable bowel syndrome (IBS), kidney problems, anemia, fluid retention (edema), arthritis, bladder infections, and liver problems, including hepatitis C.

Some people use artichoke for treating snakebites, preventing gallstones, lowering blood pressure, lowering blood sugar, to increase urine flow, and as a tonic or stimulant.