Tag: cooking class

SUPERFOOD SERIES: Spirulina

Posted by on 21st June 2017

DSC 0167  SUPERFOOD SERIES: Spirulina

What is spirulina? A herb? A green leafy vegetable? One of the most nutrient-rich foods on earth?

Spirulina belongs to the bacteria kingdom, not the plant kingdom. Although widely called blue-green algae, it’s a cyanobacteria (meaning blue bacteria) and is partly responsible for producing the oxygen in the planet’s atmosphere. Spirulina grows naturally in the wild in warm, fresh water lakes and is also cultivated and harvested in man-made reservoirs.

Spirulina has between 55 and 70 per cent protein (more than beef, chicken, and soybeans), eight essential and 10 non-essential amino acids, as well as high levels of gamma-linolenic acid (GLA), beta-carotene, linoleic acid, arachidonic acid, vitamin B12, iron, calcium, phosphorus, nucleic acids RNA and DNA, chlorophyll, and phycocyanin, a pigment-protein complex that is found only in blue-green algae.

This vibrant ingredient provides a wide range of health benefits including an energy boost and reduced fatigue. It helps improve the immune system, and provides exceptional support for the heart, liver, and kidneys. Spirulina is also a natural detoxifier, oxygenating the blood, and helping cleanse the body of toxins and other impurities that may be causing illnesses or other health complications.

Spirulina is also a natural appetite suppressant and helps to improve the body’s digestive system. It contains powerful antioxidant properties to balance the body’s pH, thereby reducing inflammation throughout the body, as well as improve your immune system and brain function.

And there’s even more good news! Whether you freeze it, refrigerate it, leave it at room temperature, or process it, you will still get all of its nutrients.

JUICED @ THE WICKET GREEN BOWL

Ingredients

avocado
banana
spinach
pineapple
maca
spirulina
almond milk
hemp seed
coconut
bee pollen

Method

Blend spinach, avocado, pineapple, banana, maca, spirulina and almond milk until smooth. Sprinkle hemp seed, coconut and bee pollen on top and add sliced banana and pineapple. Enjoy!

SUPERFOOD SERIES: Beetroot

Posted by on 12th June 2017

DSC 0074  SUPERFOOD SERIES: Beetroot

Beetroot’s deep, overpoweringly red juice has earned it the reputation as the bossiest of vegetables. It’s much-deserved place at the centre stage of a healthy diet is because these ruby gems are a goldmine of essential everyday nutrients like iron, manganese, copper, magnesium, and potassium.

Whether you blend into a classic soup, drink as juice like elite athletes or roast whole and create a delicious fulfilling salad like our ‘Garden Beet Salad’ (pictured above), beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants – a health-food titan.

Belonging to the same family as chard and spinach both the leaves and root can be eaten, making the beetroot of exceptional nutritional value. They are an excellent source of folic acid and fibre, essential to the health and maintenance of the intestinal tract.

Beetroot is rich in nitrates and when ingested, scientists believe our body converts nitrates into nitric oxide, a chemical thought to lower blood pressure.

If ever we had a perfect food to cleanse the liver, it would be beets! Why? Because beets are extremely high in plant ‘flavonoids’ and beta-carotene. Beetroots have long been used for medicinal purposes, primarily for disorders of the liver as they help to stimulate the liver’s detoxification processes.

Need a boost to make it through your next workout? Beet juice may again prove valuable. Those who drank beet juice prior to exercise were able to exercise for up to 16 percent longer. Researchers believe beetroot juice may work to boost stamina by affecting how the body processes nitrate into nitric oxide, thereby reducing the amount of oxygen burned by the body during a workout.

Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. Research also found have found that drinking juice from beetroot can improve oxygenation to the brain, slowing the progression of dementia in older adults. And let’s not forget choline, a very important and versatile nutrient in beetroot, which helps with sleep, muscle movement, learning and memory.

Beetroot’s delicious but distinctive flavour and nutritional status have escalated it to the root you can’t beat!

GARDEN BEET SALAD

Ingredients

beetroot
arugula
shaved fennel
long beans
vanilla goat cheese
seville orange and honey dressing
brasserie bee pollen

Method

Combine beetroot, arugula, shaved fennel, long beans and goat cheese. Drizzle with dressing and sprinkle with bee pollen.

RECIPE:  Lexi’s Summer Whiskey Smash

Posted by on 31st May 2017

DSC 9807  RECIPE:  Lexi’s Summer Whiskey Smash

Ingredients

1/2 medium sized mango, peeled and cubed
1 basil sprig
1/2 oz. lemon juice
1/4 oz. simple syrup
2 oz. Rogue Dead Guy Whiskey

Method

Muddle mango cubes and two basil leaves, lemon juice, syrup and whiskey. Shake with ice for 20 seconds and strain into a glass over crushed ice. Garnish with basil.

 

SUPERFOOD SERIES: Olives

Posted by on 29th May 2017

DSC 9830  SUPERFOOD SERIES: Olives

Want that “healthy glow” and perhaps a few less wrinkles? The answer could be staring you in the face while you eat your lunch.

Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature ageing. Create a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturise with olive oil before any bath, and even condition your hair by mixing it with an egg yolk and leaving it before rinsing and washing.

The vitamin E content in black olives also has the ability to neutralise free radicals in body fat. The anti-inflammatory abilities of the monounsaturated fats, vitamin E and polyphenols in black olives may help dull the severity of asthma, osteoarthritis, and rheumatoid arthritis.

Olives are known to eliminate excess cholesterol in the blood, control blood pressure and are an alternative source of dietary fibre to fruits and vegetables. They are not only tasty but nutritious and rich in minerals such as sodium, potassium, magnesium, iron, phosphorus and iodine. Olives contain polyphenols, a natural chemical that reduce oxidative stress in the brain. Eating a daily serve of olives helps to improve your memory by up to 25 per cent.

On the topic of olives, ‘cold pressed’ means that the olives are kept under a temperature of 27ºC when the oil is being extracted to retain more nutrients, flavours and aromas. ‘Extra virgin’ means that the olives are only pressed once to produce the highest possible quality oil.

PICKLING OLIVES

Ingredients

plain table salt (not iodised)
vinegar
water

Method

Make sure olives are fresh and are firm to touch. Cut the skin 3 times along the olives and drop them into cold water. Leave in water for 1–3 days, changing water every day. (Green olives require 3 days; black olives 1 day.) Pack olives tightly into clean jars with tight-fitting lids. Fill the jars up with water, then tip it into measuring jug. This helps you calculate how much brine to make. When you’ve done all the jars, add a little more water because a bit of extra brine if needed. Use a ratio of 10:1, water to salt. This means for every litre of water you need 100 grams of salt. Dissolve the salt in the water, add about 2 per cent vinegar (this is 20 millilitres per 1 litre of brine). Fill up the olive-filled jars with the brine and allow to stand for a while, so that air bubbles can escape. Top up the jars with brine if required and seal the jars. Check the jars after a few days, because you may need to top them up with brine. Don’t be concerned if the brine seeps out slightly as the pickling gets underway. Keep olives in brine for at least 3 months, then open a jar and try them. If there’s a creamy white scum on the surface (yeast) and the olives and brine smell pleasant then normal fermentation is taking place and there’s no concern. However, if the scum looks grey and hairy and/or if the brine smells foul, toss them out! Something has gone wrong with the fermentation. If the olives are too bitter for your taste, close them up and leave in the brine longer. Once you are happy with the flavour, they are ready to eat. Store your olives in the brine.

This recipe is from the the book, From Paddock to Plate.

“THE MARKET” SALAD
(pictured above)

Ingredients

olives, handful
fresh spinach
cherry tomatoes
green beans
tofu, cubed
radish, sliced thinly
red pepper, sliced thinly
feta, crumbled
chickpeas
pepitas
sunflower seeds
chia seeds
coconut, shredded

Method

Combine all ingredients in a bowl and enjoy!

SUPERFOOD SERIES: Eggs

Posted by on 25th May 2017

eggs  SUPERFOOD SERIES: Eggs

The humble egg has impressive health credentials.

Both the white and yolk of an egg are rich in nutrients – proteins, vitamins and minerals with the yolk also containing cholesterol, fat soluble vitamins and essential fatty acids.

More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin – the compound that enables emulsification in recipes such as hollandaise or mayonnaise.

Vitamin B2 (riboflavin) helps your body to break down food into energy, vitamin B12 (cobalamin) is vital for producing red blood cells, vitamin A (retinol) is great for eyesight and vitamin E (tocopherol) fights off the free radicals that can cause tissue and cellular damage, which may lead to cancer.

Eggs are also rich in several nutrients that promote heart health such as betaine and choline.

The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. Brain development and memory may be enhanced by the choline content of eggs.

Hang on, but aren’t eggs loaded with cholesterol? Just because a food contains cholesterol doesn’t mean that it will raise the bad cholesterol in the blood. The liver actually produces cholesterol every single day. If you eat cholesterol, then your liver produces less. If you don’t eat cholesterol, then your liver produces more of it. The thing is, many studies show that eggs actually improve your cholesterol profile. They raise HDL (the good) cholesterol and increase the size of LDL particles, which should lower the risk of heart disease.

In need of a delicious breakfast? You must try The Brasserie Market’s ‘Breakfast Sandwich’, ‘Omelette’ and ‘Brasserie Style Breakfast Platter’ all using our ‘Chateau Chooks’ fresh eggs.

For lunch at the Brasserie Restaurant, you can’t go past our ‘Brasserie’ Chopped Salad packed with chickpeas, cranberry beans, quinoa, long beans, carrots, ‘Chateau Chooks’ hard boiled egg and garden oregano yogurt vinaigrette.

And for dinner, Poached ‘Chateau Chooks’ Egg with confit chicken, caboose roasted pumpkin, local mustard greens and chicken jus, or a Grilled 16oz. Kansas City Steak with ‘Chateau Chooks’ poached egg, roasted localbreadfruit, charred leeks and red peper sofrito.

Who’s hungry?

eggs 2  SUPERFOOD SERIES: Eggs