Roasted Spiced Okra
Ingredients:
¾ tsp hot paprika
¼ tsp ground cumin
¼ tsp ground coriander
¼ tsp ground fennel seeds
pinch of turmeric
pinch of cinnamon
pinch of ground fenugreek (optional)
2 tbsp vegetable oil
450gms small okra, halved lengthwise
salt
2 tbsp fresh lemon juice
Method:
In a small bowl, blend the paprika with the cumin, coriander, fennel, turmeric, cinnamon & fenugreek.
In each of 2 large nonstick skillets, heat 1 tablespoon of the oil. Add the okra, cut side down, & cook over high heat for 2 minutes. Reduce the heat to moderate & cook until browned on the bottom, 4 minutes longer. Turn the okra & cook over low heat until tender, 2 minutes. Season with salt & sprinkle with the spice mixture. Cook, stirring, until fragrant, 30 seconds. Drizzle charred okdra with lemon juice & serve.
Okra, also known as Abelmoschus esculentus, is a flowering plant in the mallow family native to East Africa. It’s known in some English-speaking countries as lady’s fingers1. The plant produces edible green seed pods1 that are often used in cooking.
Okra is cultivated in tropical, subtropical, & warm temperate regions around the world & is used in the cuisines of many countries. It’s an essential ingredient in many types of cuisine, including parts of Africa, the Middle East, the Caribbean, India, & South America.
The plant grows best in hot, humid climates, with India being the leading okra producer. While we might know this plant as a vegetable for culinary purposes, botanically it’s a fruit, as it’s the seed-bearing part of the plant.
Okra can be divisive for its slimy texture. It contains mucilage, which is a naturally occurring substance that acts as a thickener for stews or gumbos. Quick roasting & dry heat can help minimize the sliminess2. It also has a peach-like fuzz on the exterior & a mild, somewhat grassy taste. Okra is commonly used in soups, canning, frying, roasting, or boiling.
In terms of nutrition, okra is rich in fibre & protein, & low in calories. It’s absolutely loaded with vitamins including vitamin C & antioxidants
Provençal Tian (Eggplant, Zucchini, Squash, & Tomato Casserole)
Ingredients:
125mls extra-virgin olive oil, divided
400gms zucchini, ends trimmed
sea salt
400gms squash (about 2 medium), ends trimmed
400gms eggplant, ends trimmed
400gms firm tomatoes, sliced
5 medium cloves garlic, crushed
200gms yellow onion (from 1 small onion)
425gms whole peeled tomatoes, crushed by hand
100mls chicken stock
¼ tsp chopped fresh oregano
¼ tsp marjoram leaves
¼ tsp fresh basil
¼ tsp dried rosemary
¼ tsp dried thyme
freshly ground black pepper
Method:
In a large skillet, heat 2 tablespoons olive oil over high heat until shimmering. Working in batches & being sure not to crowd the pan, add zucchini, season with salt, & cook, turning, until browned in spots, about 4 minutes per batch. Add more oil as needed to prevent pan from drying out, & adjust heat as needed throughout to maintain a very hot, but not heavily smoking, pan.
Transfer each batch to a baking sheet & spread in an even layer to cool, then transfer cooled slices to a second baking sheet or plate. Repeat with remaining zucchini, squash, sliced tomatoes & eggplant until all vegetables are lightly browned.
In a medium saucepan, heat 2 tablespoons olive oil over medium heat. Add garlic & onion & cook, stirring, until fragrant. Add chicken stock, crushed tomatoes, bring to a simmer, & cook, stirring continuously.
Ladle 200mls of the tomato sauce back into the skillet & deglaze thoroughly; you want as much flavour from the browns vegetables as possible to enhance the flavour profile of the sauce. Add to the saucepan & reduces in volume by one third.
Blend to a smooth purée, & add herb & spice mix. Season with salt & pepper.
In an earthenware, ceramic, or glass baking dish, spoon just enough sauce to cover bottom of dish in a thin, even layer. Arrange sautéed vegetable slices in an alternating layered pattern on top of sauce until entire dish is filled. Spoon a thin layer of sauce on top of vegetables.
When ready to bake, preheat oven to 230°C. Par-bake until tian is fully heated through & lightly browned but still firm as the vegetables will continue to cook after you remove from the oven; if it is necessary to take the heat out of the baking dish to stop the cooking process, sit on a bed of ice for 2-3 minutes to avoid overcooking.
The objective is to avoid a soggy mess; by applying a high heat, cooking sliced vegetables individually & complementing with a flavoursome tomato sauce & monitoring the cooking process, you should be able to produce a Provençal Tian where the vegetables are tender but still demand a degree of crunch.
Coconut Thai Noodle Salad
Ingredients:
125gms rice stick Noodle
½ tbsp coconut oil
½ cup Coconut Manna/Butter
400mls coconut milk
juice of 1 lime
2 tbsp tamari
1 tbsp coconut sugar
1 tbsp ginger, grated
1 red pepper, cut in matchsticks
1 cup carrots, cut into matchsticks
½ cup cilantro chopped
3 green onion chopped
¼ raw cashews (optional)
Method:
Cook noodles according to package instructions, stir in coconut oil to help the noodles not be too sticky
Heat coconut manna, coconut milk, lime, tamari, ginger and coconut sugar in medium saucepan, stir until well blended, remove from heat, let cool until it is warm not hot Prepare red pepper, carrots, cilantro and green onion.
Toss all ingredients together in large bowl. I like to use my hands to make sure it is all well combined.
Garnish with more cilantro, green onion, cashews and lime wedges.
Serve at room temperature
Coconut Manna, also known as coconut butter, is a product made from the meat of the coconut. It’s created by taking fresh organic coconut meat, flaking it, and then conveying it through a hot air dryer at 76°C within a few hours of shelling. The dried coconut is then ground like a nut butter.
Here are some key facts about Coconut Manna:
• It’s a whole food coconut nut butter that contains protein, carbohydrates, fibre, and oil.
• It’s not pasteurized or refined.
• It’s very different from organic virgin coconut oil, which is just the oil that has been expeller pressed from fresh coconut.
• It’s ground, whole coconut that has the water removed.
• It can be used in place of Coconut Butter in recipes.
Benefits of Coconut Manna:
• It’s a tropical melt-in-your-mouth treat that contains fibre, protein, and nourishing fats.
• It’s organic, non-GMO, virgin, unrefined, non-hydrogenated (zero trans fats), and vegan.
• It has a distinct coconut taste and creamy texture when warmed.
How to use Coconut Manna:
• You can enjoy it straight from the jar, or warm it up to spread the goodness!
• It can replace cream, cream cheese, and butter in recipes.
• It can be used in smoothies, sauces, dressings, desserts, and baked goods.
• To liquefy and blend, place the jar in hot water for 5-10 minutes and stir. Be careful not to get water in the jar.
• No refrigeration is required, and it will spread easily at temperatures above 22°C.
Coconut Manna
Ingredients:
960gms fresh coconut shreds
50mls coconut oil
15mls maple syrup
Method:
Add the coconut shreds, coconut oil, and maple syrup to an immersion blender or food processor.
Blend the mixture for 5-10 minutes until the texture turns creamy. Stop every 1-2 minutes to scrape down the sides and give your blender a rest.
When the coconut butter is nice and smooth, transfer it to a mason jar for easy storage
Korean Marinated Spinach Banchan
Ingredients:
450gms mature spinach, bottom 1/2 inch of stems trimmed, leaves washed well & drained
sea salt
30mls unseasoned rice wine vinegar
1 tablespoon (15g; 15ml) doenjang (Korean fermented soybean paste)
1 tablespoon (15ml) honey
1 teaspoon (5ml) fish sauce
1 teaspoon (2g) freshly ground black pepper
1 medium garlic clove (5g), finely grated
2 tablespoons (30ml) toasted sesame oil
2 tablespoons (20g) toasted sesame seeds
2 scallions (40g), sliced 1/4 inch thick on a bias
Method:
Prepare an ice bath in a large bowl. In a medium or large pot of salted boiling water, cook spinach until lightly wilted but still vibrantly green, about 30 seconds. Immediately transfer spinach to prepared ice bath to rapidly chill.
Once spinach is fully chilled, drain it; empty the ice bath bowl, wipe it dry, & set aside. Using clean hands, wring out as much water from spinach as possible, doing your best not to mangle & tear the greens. Transfer to cutting board, & cut into bite-size pieces. Set aside.
In the now-empty large bowl, whisk together rice wine vinegar, doenjang, honey, fish sauce, black pepper, & garlic. Whisking constantly, slowly drizzle in sesame oil until emulsified.
Using clean hands, fold spinach into dressing, separating any clumps & gently massaging dressing into greens until spinach is evenly coated all over, about 30 seconds. Add scallions & sesame seeds, & using hands, fold into spinach until well-combined, about 15 seconds. Taste, & adjust seasoning with additional salt if needed. Divide between small individual serving bowls, or transfer to airtight container & refrigerate for up to 3 days.
Banchan (반찬) are small side dishes served along with cooked rice in Korean cuisine. They are often set in the middle of the table to be shared. The term Banchan encompasses a wide variety of Korean dishes that are traditionally served on small plates. Although the name Banchan translates to side dishes, in traditional Korean cuisine, they are considered as the essential part of every meal.
Banchan are usually made from vegetables, herbs, and fruits, which are either fermented or pickled, simmered, braised, or even stir-fried. Some examples of Banchan include Kongnamul Muchim (Seasoned Soybean Sprouts), Sigeumchi Namul (Seasoned Spinach), Oi Muchim (Spicy Cucumber Salad), Hobak Bokkeum (Stir-fried Zucchini), Gaji Namul (Steamed Eggplants), and many more.
The number of Banchan served can vary, but the more formal the meals are, the more Banchan there will be. They are meant to be finished at each meal and are replenished during the meal if not enough