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.

Osobuco al Forno. Baked Veal shank

  



For 2-3 people
3 Veal or beef shank steaks, with marrow
herbs
Salt and pepper


This piece of meat is rich in collagen, and it is best slow cooked for 3-4 hours, like a pot roast
You need to make some cuts around the outer part of the cut, because the tendons shrink as they cook.
Simply place the meat in an ovenproof dish, season with salt, pepper, thyme and marjoram. Add half a glass of red wine to the marinade.
Cover with aluminium foil and bake in the oven at 150 degrees for 3-4 hours. It will make its own thin gravy.

You can cook Beef Brisket in the same way, leaving the meat in the oven for longer, 5-6 hours. As this is a very lean cut, ineeds long slow cooking. The meat will fall apart and will be deliciously tender.

Serve with baked potatoes, and braised artichokes

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 Fish and spinach pie

A simple, lighter fish pie without the white sauce.

Ingredients

for 4 people

• 400gr cooked fish such as Salmon, Cod, haddock
• 1 nutmeg size piece of ginger
• 1 clove of garlic
• 1 bag of spinach
• 3 medium potatoes, boiled and mashed 
• 4 hard boiled eggs, peeled and halved

arrange the fish on an ovenproof dish, season with salt, pepper, ginger, garlic, drizzle a little olive oil over the fish.

Arrange the cooked spinach over the fish, and the halved eggs on top of the spinach. Season.

Spread the mash evenly over the pie.

Bake in a hot oven for 35-40 minutes.