Archive for April, 2010
Friday, April 30th, 2010
Antony Worrall Thompson offers this hearty and nutritious recipe
SERVES 8
Ingredients
450g (1lb) thick-cut ham on the bone, chopped
2.4 litres (4 pints) chicken stock
4 tablespoons pearl barley
2 tablespoons Puy lentils
2 medium onions, sliced
4-6 medium carrots, diced
2 medium parsnips, diced
1/2 medium swede, diced
Ground black pepper
2 sprigs of thyme
2 bay leaves
Sprig of parsley
450g (1lb) potatoes in their skins, diced
1 small cabbage, chopped
1 leek, chopped
4 tablespoons chopped parsley
400g (14oz) tin of red kidney beans, drained and rinsed
4 tablespoons snipped chives
1) Place the ham in a saucepan and cover with stock. Bring to the boil, skim any scum, then add the pearl barley and lentils.
2) Bring to the boil, reduce the heat and simmer for 15 minutes. Add the onions, carrots, parsnips, swede, pepper, thyme, bay leaves and parsley. Bring to the boil, reduce the heat and simmer gently for a further 15 minutes.
3) Add the potatoes and cabbage and return to the boil. Simmer until they are just tender (about 15 minutes).
4) Add the chopped leek and parsley and cook for a further 5 minutes or until the leek is just tender.
5) Add the beans and warm through. Ladle into soup bowls and serve sprinkled with chives.
Per portion: 264 kcal, 3g fat, 0.8g sat fat, 0.97g sodium
Photo Credit Steve Lee
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Friday, April 30th, 2010
These are great kebabs for the barbecue or grill. Tofu is fermented soya bean curd, which not only contains protein but is also full of beneficial phytoestrogens. Serve with brown rice.
SERVES 4
75ml (3fl oz) light soy sauce
75ml (3fl oz) fresh unsweetened orange juice
1 tablespoon rice vinegar
1 tablespoon sesame oil
1 garlic clove, finely chopped
2 tablespoons chopped coriander
2 tablespoons finely chopped ginger
1/2 teaspoon finely chopped chilli
1 head pak choy
450g (1lb) firm tofu, drained and cut in 2.5cm (1in) cubes
20 shiitake or button mushrooms
1 red onion, cut lengthways into 8 wedges
Wooden skewers, soaked in water for about 30 minutes
1 Prepare the marinade by combining the first eight ingredients.
2 Separate the pak choy leaves and cut the stems into 2.5cm (1in) sections. Marinate with the tofu, mushrooms and onion for up to 1 hour, depending on how strong a flavour you want.
3 Thread the ingredients (you¹ll need to roll the pak choy leaves) onto four large (or twelve small) thick wooden skewers, and cook on a barbecue or under a grill for 710 minutes, basting with the marinade and turning regularly.
Per portion: 242 kcal, 8g fat, 1.0g sat fat, 0.02g sodium
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Friday, April 30th, 2010
Herby fruit salad
Antony Worrall Thompson’s twist on a classic fruit salad, the Asian influence of coriander and coconut milk is unusual yet refreshing perfect after a heavy meal.
SERVES 4-6
Ingredients
4 tablespoons reduced-fat coconut milk
1 tablespoon liquid honey
Lemon or lime juice, to taste
2 blood oranges or small pink grapefruit, peeled and sliced
1 small pineapple, peeled and diced
1 pink-skinned apple, cored and diced
1 banana, peeled and sliced
1 small mango, peeled and diced
2 tablespoons chopped coriander leaves
Mix the coconut milk, honey and lemon juice. Toss the fruits and coriander in this dressing.
Per portion: 141 kcal, 0.5g fat, 0.1g sat fat, 0.02g sodium
Photo Credit – Steve Lee
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Friday, April 30th, 2010
This is one of Antony’s favourite recipes, full of colour and flavour. Harissa and pickled lemons are an integral part of 
North African cooking and are a perfect foil for lamb in this satisfying dish. Serve with bulgur wheat or warmed flatbread.
SERVES 4
450g (1lb) lean leg of lamb, cut into 2.5cm (1in) cubes
11/2 teaspoons ground black pepper
1 teaspoon olive oil
1 large onion, roughly diced
4 garlic cloves, crushed
4 tomatoes, skinned and diced
1 tablespoon harissa or hot pepper paste
400g (14oz) tin of chickpeas in water, drained and rinsed
350g (12oz) trimmed and peeled pumpkin, cut into 2.5cm (1in) cubes 1 pickled lemon, finely diced 2 tablespoons chopped mint 1 tablespoon chopped coriander
1 Coat the lamb in the black pepper.
2 Heat the oil in a large non-stick saucepan, add the lamb and cook until it has browned all over. Add the onion and garlic and cook until the onion is soft and is slightly brown, adding a splash of water if necessary to prevent sticking.
3 Add the tomatoes, harissa and 425ml (3/4 pint) water. Bring to a simmer, cover and cook over a medium heat for 11/411/2 hours, topping up with water as necessary, until the lamb is almost tender.
4 Add the chickpeas and pumpkin and cook for a further
15 minutes or until the pumpkin is tender. Add the lemon, mint and coriander. Serve immediately.
Per portion: 357 kcal, 18g fat, 6.6g sat fat, 0.28g sodium
Photo Credit – Steve Lee
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Monday, April 26th, 2010
Running to better digestive health?
Did the runners in London inspire you yesterday? I always do enjoy watching the marathon, especially when you see people who have really battled against adversity to compete, or the sense of achievement and knowing you’ve raised valuable sums of money for a worthy cause.
I’m currently awaiting a fourth knee operation so I can’t easily sign up for 2011, but I’m still keen on finding ways to keep myself in shape. And the great thing about exercise is that it can also keep the digestive system healthy too.
Our digestive tracts are ringed with muscles that contract to help move food through. Like other muscles in our bodies, these are also stimulated by exercise. So, if you exercise regularly you will keep the bowel muscles contracting at a healthy rate.
But, for those of you who may be a bit gym shy or, like me, are struggling with injuries, then you might think that getting into a healthy exercise programme is too much effort. But in fact there are simple ways you can incorporate some activities into your routine and give yourself a chance of a healthier gut.
- Leave the car at home for short distances. Try walking to the shops, the school and especially the pub!
- Do you like getting your car as close to the supermarket entrance as possible? Have you thought that walking those extra metres may do you some extra good?
- Take to the stairs and reduce your use of escalators and lifts
- How close is the phone to where you sit at home? Try and locate it somewhere else so you need to get up to answer it.
- How many times do you pile your arms full of things to save you one journey upstairs? Lessen your load which will be much less likely to be dropped but will encourage you to do more journeys and benefit more.
- In the good weather encourage lunchtime walks with colleagues – good for team bonding but also get exercise and fresh air.
What other simple exercise tips do you have? Share them online and help others give their digestive systems some exercise.
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