Thursday, November 10, 2011

Delicious Eggs

What a versatile Food.... Fresh Eggs!!!

Nutritious & Economical

Firstly let’s look at what kind of hen eggs are for sale in Ireland...

Battery Eggs

These are eggs which come from hens which are reared in battery cages, there have been many improvements in these cages over the years. However the hens are still in crowded conditions and do not have access to natural light and free movement.

Eggs with the label ‘Barn Eggs’ are eggs which come from hens which are bred in doors in sheds with large tiers of perches plus floor space, nest boxes are provided and there may be natural light, systems vary but can be crowded , however they are an improvement on the battery system.

Eggs with the label ‘Free range’ are eggs which come from hens which do have access to an outside area with vegetation. However this does not mean that these hens are fed on a natural diet...

Eggs with the label ‘Organic Eggs’ come from hens who are fed on a natural diet.. In addition the stringent standards of the Organic Standards are also met.

Eggs & nutrition.

Eggs are a concentrated nutritious source of good quality protein (especially Organic Eggs) They are easy to cook and can provide nutritious, economical meals in minutes for all the family.

2 Eggs provides nearly one third of the daily protein required by an average woman and almost one quarter of a man’s requirement.

Over the years there has been some concern that eggs increase cholesterol, however there have been many studies and one conducted by our own Trinity College has shown that this fear of cholesterol rising with eggs is unfounded and that 7 eggs a week or an egg a day can play an important role in achieving a nutritious diet in a healthy child or adult without having an effect on cholesterol levels.

Cooking Eggs....

Breakfast ideas

Simply scramble – add bacon, smoked salmon, chopped tomatoes, mushrooms, fresh herbs...

Boil – butter fingers of toast and simply dip in!!

Poach – crack egg into a small bowl, bring water to the boil, stir to swirl and slide egg in ....cook for 2 mins

Remove with a slotted spoon and pop on top of a toasted bagel.

Lunch – Dinner

Egg Salad hard boil the eggs – cool in cold water, peel slice in half – add to a salad of mixed leaves, cucumber, tomatoes, red onion & radish

Poach – and top on buttered bagels or brown bread

Add some spinach , mushrooms, bacon or smoked salmon... also try some steamed asparagus sprinkled with a little parmesan cheese.

Make an omelette – 2 eggs, 1 tbls water, salt & pepper... whisk – heat a non stick pan ... pop onto the pan and cook for 2/3 mins, fold over or pop under the grill to finish...

Try these fillings....

Spinach, mushrooms & grated mozzarella

Chorizo, red pepper & goats cheese

Tomatoes, finely chopped red onion, grated cheddar

Bacon, grated mozzarella & tomato

Smoked Salmon, dill & cream cheese

Quick Baked Eggs, mushroom & cheese

2 eggs

2 tbls of cooked mushrooms

2 tbls of grated cheese

Salt & Pepper

Pop a tbls of mushrooms into two ramekin dishes

carefully break an egg into each ramekin

Sprinkle over with salt, pepper & cheese

Place dishes into a shallow roasting dish or cake tin

Pour boiling water to cover half way up ramekin

Bake in a heated oven 170 c for 10 mins... until the white is just set and the yolk still a bit wobbly...

Serve with toasted brown bread.

Huevos Rancheros – Serves 4

Ranch Eggs….These tasty eggs are a traditional Mexican mid morning dish served to Ranch workers who had been working since day break. It’s very old traditional dish and every Ranch Kitchen would have had their own version. This recipe is an easy one for you to try.

4 flour tortillas

1 white onion finely chopped

1 green/red/or yellow pepper

2 red chillies, finely chopped

1 clove of garlic finely chopped

½ teasp of dried or 1 handful fresh oregano

1 can of chopped tomatoes

1 can of kidney beans drained & rinsed well

1 small cup of water

1 tbls of olive oil

8 eggs

1. Heat the oil in a large frying pan over medium heat.

2. Add the onion and pepper and cook for five mins until they are soft.

3. Add the chill & garlic and cook briefly.

4. Pop in the chopped tomatoes with the oregano and water, bring to the boil, turn down the heat, and simmer gently for 8-10 mins until the sauce thickens, then add the kidney beans heat for a further 2 mins.

5. Season with Salt & Pepper

6. Smooth over the top of the mixture and make eight hollows with the back of a spoon.

7. Crack the eggs into each hollow and pop the lid on the pan.

8. Heat the tortillas on the grill or in the oven and quarter when warm.

9. Cook the eggs for 5 mins or until they are set.

Scoop out 2 eggs serves per person with the tortillas served on the side. You can also serve on the side tomato salsa, sour cream, refried beans, avocado, & grated mozzarella cheese for a complete meal!!

Friday, November 4, 2011

Pumpkin Time!


Pumpkins have become extremely easy to buy and many of us may have some ‘lurking about’ after Halloween, here are some great dishes to help you get cooking with pumpkin… have a look in the shops at the different varieties and don’t forget the beautiful butternut squash, from the same family but really sweet and delicious..

Baked pumpkin with penne & basil butter

Serves 4

1kg pumpkin

100g real butter

600g penne pasta

80g pinenuts

¾ cup shredded basil

4 tablespoons of Parmesan cheese

1. Cut pumpkin into big bite size pieces, place on a baking tray, drizzle with olive oil and cook @ 220 until tender…

2. Meanwhile cook the pasta in lots of boiling ½ teasp of salted water until just al dente. Heat butter over medium heat in a small pan until foaming add garlic, cook for 2 mins then add pinenuts, cook till golden be careful not to burn

3. Remove from heat, add basil.

4. Drain pasta, add the basil butter, pumpkin & 2 tablespoons of parmesan combine and serve immediately… with the extra parmesan in a little bowl on the side...

Asiany Butternut Squash Ginger & Coconut Soup

Serves 6

1 large butternut squash peeled and roughly chopped

3 medium sized potatoes peeled & chopped

2 garlic cloves chopped

2 inch piece fresh ginger grated

1 large onion chopped

1 litres veggie stock or about 5 cups

1 cup of coconut milk

1 tablespoon of peanut oil

pinch of nutmeg

salt & pepper to taste

Season with chopped coriander

1. Heat the peanut oil and pop in the onion & garlic cook until tender.

2. Pop in the squash, potatoes & half the grated ginger.. cook for a few mins.

3. Add ½ the veggie stock allowing the veggies to soak up the liquid then add the remaining stock and simmer until veggies are tender.

4. Blend soup and then gradually stir in coconut milk and pinch of nutmeg..

5. Season to taste and serve with scattered coriander on top..

Served with crusty bread…..

Warm Roast Squash Spinach & Feta Salad

1 medium butternut squash

1 red onion thinly sliced

2 large handfuls of baby spinach

2 tbls of pinenuts

1 orange juiced

1 handful of feta cheese cubed

1 tsp of paprika

2 tbls of olive oil

1. Slice the butternut in half, scoop out the seeds, chop into cubes without the skin on. Heat the oven to 200 pop the squash on a tray and drizzle with olive oil.

2. Pop the pinenuts onto a baking tray and cook for about 5 mins until golden. Remove from tray pop on a plate.

3. Heat a pan with the remainder of olive oil and cook the onion for about 2 mins then add the paprika and pumpkin.

4. Leave to cool

5. Combine the butternut mixture with the spinach, transfer to a bowl

6. Scatter the pinenuts and feta gently thru the spinach.

7. Lastly squeeze over the fresh orange juice

Some quick ideas….

· Salty Pumpkin Seeds, scoop out the seeds, wash, dry pop on a non stick baking tray for about 7 mins @ 180, remove sprinkle with sea salt and use as a snack or sprinkle over soups & salads....

· Roast pumpkin as a side dish – cut pumpkin in half scoop out the seeds, chop into large sized chunks drizzle with olive oil, pop onto a baking tray in a preheated oven for 15 mins or until tender.

· Creamy Pumpkin & Sweet Potato Mash – cut pumpkin in half, scoop out the seeds, quarter and peel. Chop into bite sized cubes. Peel sweet potato cut same sized as pumpkin, steam for 15 mins or until tender. Mash until smooth with 2 tbls of warmed cream & salt & pepper

· Make a delicious risotto w roast Pumpkin, fresh sage, mushroom & parmesan

· Add cubed pumpkin to a veggie curry in lieu of potatoes.

· Small varieties include the Orange Minikin, Golden Nugget & Gem Squash are delicious roasted whole or stuffed with rice, nuts & spinach..