BAIN-MARIE

Chocolate: Food of the Gods?

I think so... and after tasting this raw chocolate ganache cake at a little café in Belsize Park a few months ago, I was inspired to make it myself. So I endeavoured to recreate its deliciousness with the creamy richness of avocados and the punch of raw cacao. It is so divine and decadent, the fact that it's so good for you and so easy to make sounds almost unbelievable! But I promise aside from soaking the almonds (in order to activate them) and allowing it to set in the freezer for at least an hour, the total prep time of the recipe is actually under 15 minutes.

Chocolate is commonly perceived as a "guilty pleasure" but its reputation as a junk food is due to the harmful effects of commercial processing and refining techniques, and mainly the addition of one lethal ingredient: white sugar. In truth, cacao beans in their natural, unprocessed and unadulterated state are rich in nutrients and extremely beneficial to one's health. Raw cacao is in fact a superfood and has more antioxidants than blueberries; it is rich in a number of essential minerals, including magnesium, calcium, iron, zinc, copper and potassium. There is also a misperception that chocolate is fattening (which it is in its processed state), but in fact, the fats in raw cocoa butter are healthy fats. So believe it or not, this chocolate cake is utterly good for you on so many levels.

Goodbye Guilt and Hello Happy Indulgence!

Cacao cuddles,
Marie

Raw Chocolate Ganache Cake

For a 9" springform pan

Prep Time: 15 mins Total Time: 1 hour 15 mins
Serves: 4

Ingredients:
For the base:
250g almonds or pecans
200g soft dates (like Medjool), pitted
½ teaspoon Himalayan salt or sea salt

For the filling:
600g avocado flesh (about 4-5 medium sized ripe avocados)
150g coconut oil
150g raw cacao powder
300g coconut sugar (you can also use raw cane sugar like rapadura)

1 vanilla bean, split and seeded (you can substitute with 1 tablespoon of vanilla extract)
1 pinch of fine Himalayan salt or sea salt

handful of berries, coconut flakes, edible flowers to decorate (optional)

Instructions:
1. Soak the almonds for at least 8 hours then drain and dehydrate them (The soaking releases the enzyme inhibitors and makes them easier to digest. If you don't have a dehydrator, then you can actually skip this step).

2. In a food processor blend the almonds. Add dates and salt and blend until you get a ‘dough’ or until the mixture forms a ball (if it’s too dry, add 1-2 teaspoons coconut oil to the dough). Line the spring form pan with cling film and press the dough into the bottom of the pan. Place it in the freezer to harden whilst you make the ganache.

3. Place all the filling ingredients in a food processor then blend everything until smooth. Pour the ganache over the base.

4. Set in the freezer for at least 1 hour (it should be firm enough to slice up).

NB. The only caveat to this awesome recipe is the cost of the ingredients, if you are not already stocked up with these goodies at home. Best place to buy organic and high quality raw cacao powder, coconut sugar and coconut oil inexpensively is at www.realfoods.co.uk. For Medjool dates, I found an awesome local Middle Eastern shop near me that sells a 1kg of them for around £7-8 which is a bargain (no preservatives or funny things), look out for one near you.

Kamsahamnida Kimchi

I say kamsahamnida to kimchi every day (which means "thank you" in Korean by the way)... This fermented spicy, garlicky and gingery goodness has been a real obsession recently. It is so moreishly delicious and so good for you that this is genuinely an ode of gratitude to kimchi. I just eat out of the jar when I get home from work. It's got such a satisfying punch of flavour, you just have to try it (if you are not already a kimchi convert). Abel & Cole have been sending us lots of Chinese leaf cabbages otherwise known as "Napa" cabbage and to be honest, I wasn't inspired by this rather unremarkable vegetable, until I made the connection that this type of cabbage is exactly the kind of cabbage that lends itself perfectly to making kimchi, WOOHOO!

Despite the prevailing fear of "bacteria" and the need to destroy it in most of the West, most cultures around the world use bacteria to make food more delicious. Most of us ingest a lot of bacteria and fungus-laden food and drinks such as yoghurt, sourdough bread, olives, soy sauce, wine and don't ever fret over this bacteria.

These tiny micro-organisms are actually good for you and not a threat to you. When we eat fermented foods that contain natural, good bacteria, we boost the number and variety of bacteria living in our gut, which is instrumental to maintaining optimal health in our digestive systems- it's like taking probiotic supplements, just cheaper and more delicious!

Yoghurt, miso, tempeh, pickles, sauerkraut, kefir, kimchi and kombucha are widely available fermented foods, however most of the ones you buy have been pasteurised so all the good bacteria have been killed and thus all the goodness gone. Ideally you should make your own, but if not, remember to buy the unpasteurised versions and to eat them raw.

Kimchi, in my opinion, is the holy grail of all things fermented, especially if you are a spice-head like me. It's SO simple to make, so it's great for a first-timer's fermentation endeavour and you don't have to wait too long to enjoy the results either. It seems whatever you do it, it tastes amazing so don't be too worried about the measurements just as long as all the cabbage is coated in the wondrous chilli, ginger and garlic paste, it will work!

Kimchi

Prep Time: 20 mins

Ingredients:

1-2 Chinese leaf cabbage (approx 1.5-2kg)
1 mooli or daikon radish (optional), grated
5 large carrots, grated
1 bunch spring onions, cut into 3cm (1-inch) lengths
60g fresh ginger
5 cloves garlic
1/3 cup organic crushed red chilli flakes
¼ cup unrefined sea salt

Equipment:
1 large clip-top glass jar (mine has 2-litre capacity)
1 large bowl
knife + cutting board
food processor or mortar and pestle

Directions:
1. Chop cabbage into 5cm (2-inch) chunks. Grate carrots and daikon, if using. Slice green onion. Place all vegetables in a very large bowl.
2. In a food processor blend ginger, garlic, and chili until well combined. Add this mixture to the bowl of vegetables along with the salt.
3. Mix and vigorously massage all ingredients together until the cabbage begins to soften and release fluid. Continue until you have a fair amount of liquid in the bottom of the bowl, about 4-5 minutes. The vegetables at this point should have lost much of their volume. Let the bowl sit out at room temperature for a few hours, massaging once or twice more. Season to taste.
4. In a large, sterilized jar (or several small ones), pack in the vegetables trying to avoid any air pockets, making sure to leave a few inches of space at the top of the jar for carbon dioxide. Cover the jar loosely with a lid, or make sure to open it periodically to release any pressure that may build up. Leave the jar on the counter for 2-4 days. You may see bubbles forming in the jar – this is carbon dioxide and totally normal. Taste the kimchi now and again. Once the flavour is to your liking, seal the jar and place in the fridge. Keeps for several months.

*Tip: After removing kimchi from the container to eat, push the remaining back down to keep most of the cabbage submerged in the brine (the liquid). This will help keep it fresh for longer.

Sumptuous Samphire

Sounds like sapphire and tastes like the sea... What's not to love about this little, crisp, green, salty vegetable known as samphire? Also known as sea asparagus, due to its emerald green stalks reminiscent of asparagus, samphire grows abundantly in the marshy shallows and salty mudflats of North Western Europe. Until recently, I was only acquainted with this lovely little sea vegetable by its French name of salicorne, I had never heard of it in an English context, as is often the case with the way I've learned language, all through context.

France, and more specifically Brittany, is where I spent all my holidays by the sea as a child and where I was exposed to all sorts of amazing sea creatures and vegetables, so most vocabulary pertaining to the sea and the art of cooking I know by its French name. It's a very fun journey re-learning the names of all these ingredients.

I first came across salicorne on a morning stroll along the banks of the Rance river near St Malo at my godfather's place (he also happens to be quite the gastronome and master chef himself). Walking amongst the rocks at low tide, we discovered bunches of sparkling green samphire just begging to be picked for lunch. We then proceeded to munch the freshly picked samphire with some bar de ligne. It was just divine!

Ever since then, I longingly remember the satisfying crunchiness and saltiness of this delightful sea plant as a holiday luxury reserved for my time in Brittany. This was before I realised that it is also an icon of British fine dining and widely available in the UK. It is available at Ocado (of course) and even at Tesco (our little Tesco in Maida Vale stocks samphire, I couldn't believe it!).

I love samphire raw in salads or on its own as a snack. Otherwise it can be lightly sautéed or steamed, but I wouldn't expose it to too much heat as otherwise it will lose its awesome flavour, texture and mineral content. Samphire, known for its digestive properties, is rich in iodine and packed with phytochemicals that protect the liver, heart and cellular DNA. It is also rich in vitamins A, C, B2, B15, amino acids, and minerals, such as iron, calcium and magnesium phosphorus, calcium, silica, zinc, manganese and vitamin D. Not surprising, therefore, that it was historically used by sailors on ocean voyages to combat scurvy.

Combine this iodine-rich sea vegetable with quinoa, a source of complete-protein that is high in fibre, iron, B-vitamins, phosphorus and magnesium, and you've got a real meal of champions! This recipe for samphire quinoa is a lovely accompaniment to fish or lamb or simply as a vegetarian main with a poached egg on top. On that particular day, I had mine with some wedges of rosemary roasted squash.

Samphire Quinoa 
Serves 2

Ingredients:

1 cup quinoa
splash of apple cider vinegar
90g samphire (1 packet which was approx 1 packed cup)
1 tb butter or coconut oil 
1 medium red onion sliced
half a lemon, squeezed
2 garlic cloves, chopped
2 tb fresh chives, chopped
handful of toasted pumpkin seeds

Instructions:

1. Place the quinoa in a pot with just over double the amount of boiling water plus a splash of apple cider vinegar and a sprinkle of herbs and salt. Leave all this to cook for 10-15 minutes, until all the water has been absorbed.

2. Meanwhile fry the onion and garlic in the butter for approx. 5 minutes until softening.

3. When quinoa is cooked, throw the samphire into the onion and garlic for a few minutes. Then add the quinoa and lemon juice to the frying pan. Toss to fully coat for a minute adding the fresh chives in the final seconds.

4. Garnish with toasted pumpkin seeds, a poached egg, roasted veg or grilled fish.

Scrummy Squash à la DeliciouslyElla

A nourishing and warming meal perfect for dinner parties. So delicious served with a little tabbouleh salad on the side. I found that making diagonal indentations in the flesh of the squash and inserting thin slices of garlic inside the flesh and rubbing with sea salt, hot smoked paprika and olive oil into the nooks and crannies of the squash made super tasty and squishy! Love having a small fresh green salad on the side and tabbouleh works brilliantly. And it's so simple, just chop some fresh tomatoes, fresh parsley, red onion and season with olive oil, lemon juice and sea salt. 

 Saving squash seeds to roast has been such a revelation ever since I started writing this blog. I always used to throw them out, as a reflex (didn't know any better) and I find that most people do just the same, as they think they don't have time to roast them or that it's too complicated etc... If you're anything like me, you get a real kick out of WASTING AS LITTLE AS POSSIBLE. I feel very strongly about waste, especially food waste so when I find something to do with an item that I previously threw away, it makes me very happy. I promise it's so easy and only takes a few extra seconds to save the seeds when scooping them out.

In fact, it doesn't take any extra time, it's just about remembering that rather than scooping them into the bin, scoop them straight into your baking tray where your squash (or pumpkin) will be cooked. And then season with olive oil and spices (exactly the same way as you do the squash) and place in oven to roast. You may need to watch that they don't burn as they do require less time in the oven than the squash, so just be mindful that they will need to be removed after about 20 minutes or so. They will swell up, look all puffed up and golden brown. These seeds will be so crunchy and delicious, especially if you use the hot smoked paprika as per the recipe below.

These seeds just taste amazing and for me really bring this meal together, as they provide a gorgeous texture contrast which all good food should have. I love meals that explode with colour, dance with multiple textures and perhaps even play with different temperatures (for those days when one is feeling a bit more adventurous). Hope you enjoy this meal and remember to save your squash and pumpkin seeds so you can roast them! 

Roasted Butternut Squash with Tahini Quinoa

Serves 2

Ingredients:

2 small butternut squash (if cooking as a vegetarian main, otherwise 1 will do for 2 as a side)

seeds reserved from squash, spiced and roasted

1 cup of quinoa

2 tb of tahini

few glugs olive oil

sprinkle of hot smoked paprika

sprinkle of sea salt

sprinkle of pepper

fresh rosemary

1/2 lemon, squeezed

fresh coriander and parsley

Instructions:

1. Preheat the oven to 180C/350F. Slice the squash in half and scoop out the seeds and pulp. Save the seeds. Place the halves face up and seeds in a baking tray in the oven drizzled with loads of olive oil, hot smoked paprika, salt, fresh rosemary and pepper. The exact duration needed to cook your squash will depend on its size.

2. Chop garlic cloves into thin slices. After about 20 minutes, take the tray out. Seeds should be done by now, remove them if they look plump, crunchy and totally golden brown. The flesh should have softened nicely by then, make diagonal indentations in the flesh of the squash and insert the garlic cloves in the indentations. You may want to drizzle a bit more olive oil into the nooks and crannies to ensure it is soft and seasoned throughout. And put back in the oven for another 20 minutes or so.

3. While it cooks make the quinoa. Simply place the quinoa in a saucepan with just over double the amount of boiling water plus a drizzling of apple cider vinegar and some herbs and sea salt. Bring to boil and reduce and simmer for 10-15 minutes, until all the water has been absorbed. At this point stir in the two tablespoons of tahini and the lemon juice.

4. Place quinoa on the squash in the hole where seeds used to be and sprinkle with roasted squash seeds and fresh coriander and parsley. Serve with side salad like tabbouleh or an avocado puree. 

Bored of Oat Porridge?

Energising and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge. While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain gluten. Buckwheat is 100% naturally gluten-free. Buckwheat is also a good source of magnesium and if you've been following me for a while, you know how much I love magnesium. This mineral relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure; the perfect combination for a healthy cardiovascular system.

It's delicious cooked into a porridge with spices and fresh fruit. It has a delightfully distinct nutty taste. I chose to enjoy my buckwheat porridge with pear and pomegranate and I have to say it is a winning combination! What is your favourite porridge recipe? 

Buckwheat Porridge
Serves 4

Ingredients:

1/2 cup whole buckwheat groats
1 cup water
pinch of sea salt
2-3 cinnamon sticks or 1 tsp of cinnamon powder
1 tsp cardamom seeds
1 vanilla stick or 1 tsp of vanilla bean paste

serve with fresh fruit salad and any nut/seed milk

Instructions:

1. Rinse the buckwheat in hot water. Add buckwheat, water and the rest of the ingredients (aside from fresh fruit) in a pot and boil it on low heat for about 20 minutes stirring occasionally.

2. When the water is gone the porridge should be just about ready. Remove the cinnamon sticks and vanilla stick and serve it with fresh fruit salad, dried fruit and coconut/almond milk. You can re-use the spices the next morning if you rinse them in cold water.

3. Top with fresh fruit, bee pollen and some omega sprinkle (mix of pumpkin, sesame, flax, sunflower, chia, hemp seeds) and a squeeze of raw honey or date syrup. 

Juicing your way to health!

Check out my Guide to Buying a Juicer

Incorporating fresh juices, especially vegetable juices, into your lifestyle is a life-affirming, health-enhancing and mood-boosting ritual. Drinking fresh juices will have such a positive effect on your energy levels, skin and overall health. Juicing is a process which extracts water and nutrients from fruits and vegetables and discards the fibre. It makes the nutrients more readily available to the body in much larger quantities than if you were to eat the fruits and vegetables whole.

Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich and nourish and restore the body at a cellular level. Many of us have impaired digestion which reduces our body's ability to absorb nutrients from vegetables. Fresh juices go directly into your bloodstream and are therefore considered a 15 minute nutrient express to health. However, store-bought juices contain virtually no nutrients due to the pasteurisation process.

Another great reason to juice is that many of us eat the same vegetables and fruits every day or worse, don't eat any on a regular basis! With juicing, you can enjoy a wide variety of vegetables that you perhaps don't enjoy eating whole. For example, beetroot and celery aren't my best friends when it comes to eating them whole, but when juiced they are absolutely delicious! Juicing is also the perfect way to consume the recommended daily serving of vegetables in a glass.

An important warning here: when you remove fibre, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss and memory problems. So focus on vegetable juices! There are several sweeter vegetables such as beetroots and carrots that help to sweeten the juice and make it delicious!

Also, It’s best not to combine fruits with starchy vegetables like carrots, beetroots, broccoli and courgette (unless it's apple). This can affect how well your digestive enzymes function. In his book Food Combining Made Easy, Dr. Herbert Shelton explains that starchy foods have to be eaten alone because starches are digested with enzymes different from those used for any other food group. Combining starchy foods with fruit may cause fermentation and gas. However, Dr. Shelton found that green leafy vegetables combine well with pretty much everything. So keep adding berries and just about any fruit with kale and spinach in your green smoothies. 

After regularly consuming freshly pressed vegetable juices, which are highly alkalising, you will experience improved energy levels, digestion and mental clarity, clearer skin, and an overall sense of wellbeing. See my recipe below for my favourite super green juice made up of kale, celery, broccoli, cucumber, ginger and lemon. If this is too green (not sweet enough) for you, either add a dash of raw honey to the mix or juice an apple (ideally a green one) for the added sweetness.

Super Green Juice
15 minutes
Serves 2

Ingredients

1 handful of kale
3 celery stalks
half a head of broccoli
half a cucumber
an inch of ginger
quarter of a lemon

Instructions

1. Wash all your vegetables. No need to peel anything. Chop your ingredients to the size you need for them to fit in your juicer.
2. Juice away.
3. Enjoy!
4. If it's too green (not sweet enough), add a dash of raw honey. Or you can juice an apple and/or pear (ideally a green apple) to the juicing mix for a sweeter taste.

The Chia Champion

I often look back and remember that chia seeds were actually the trigger that sparked my real food journey. About this time last year, I was really itching for a healthier lifestyle (partying too hard, not sleeping enough and not eating well) so I looked to nutrition as the place to start. I remembered hearing about chia seeds and curious to find out more about, I stumbled upon the super Jessica Ainscough's blog which inspired me; her voice echoed everything I felt about ending our tortured relationship with food from deprivation to indulgence to guilt and instead being able to enjoy every mouthful. 

I find this is the main reason why people put off being healthy: they don't where to start. We are overwhelmed by the amount of information out there; and we feel judged that what we are doing is not good enough or that what we are doing is wrong so we put up our defenses in an attempt to protect our ego. Most of us know what we're doing isn't working, but we are afraid of the unknown and feel that asking for help might be a sign of weakness, so instead we hold on to what we know, as we think it makes us right and thus strong. But as the Taoists say: "accept disgrace willingly". There is great blessing in admitting defeat as this is what allows for transformation and new beginnings.

This is why a lot of people who have experienced adversity in the form of disease are also the ones who have embraced a path of wellness so wholeheartedly and can experience such joy. When faced with a debilitating physical disease, one is forced to abandon any attachment to their previous ways and admit defeat; those who let go can experience profound transformation, which is why they become such inspirational people!

This is also precisely why diets don't work, they are doomed to fail by their prescriptive nature of a start and end. This implies a built-in acceptance that one will revert to their old ways after the diet is "over". Diets are just temporary plasters attempting to cure the physical symptoms rather the cause. A diet focuses on the results (Destination) so you forget to enjoy the process (Journey). My real food lifestyle is all about enjoying the journey; this way of life was so compelling for me when I realised it was ALL enjoyable, I never deprive myself of the food I love, because I love food that is good for me. I have actually completely lost my appetite for processed, refined and artificial foods. Some of you know exactly what I mean, whilst others are sceptical. This is normal. Don't worry, give yourself time and try something new every day. I promise if you give it a go, you too will slowly discover how delicious healthy food can be.

So on that note, here is an easy and delicious recipe to make chia seed pudding. Chia is the most incredible superfood; it contains calcium, manganese and phosphorus, and is a great source of healthy omega-3 fats. With more omega-3 fatty acids than salmon, a wealth of antioxidants and minerals, a complete source of protein and more fibre than flax seed, this tiny black seed is a veritable nutrition powerhouse! It is incredibly versatile, you can basically add it into anything as it doesn't really have a flavour; it just absorbs the flavours around it. Chia seeds can be enjoyed every day, sprinkled on cereal, thrown into smoothies, tossed in salads or you can try this delicious and so-quick-to-make Superfood Chia Seed Pudding. With the maca, lucuma and raw cacao, this becomes a truly energy-packed and delicious dessert or breakfast. (FYI: Ocado usually have great deals on Naturya superfood powders, so might be worth a look).

12 Reasons to Eat Chia Seeds Everyday

1. Chia is gluten free

2. It is super high in dietary fibre, making it great for digestion and healing digestion issues.

3. It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!

4. It boasts 20% protein and is one of the only complete plant-based protein sources with all 8 essential amino acids

5. It is high in antioxidants (It has a four times higher ORAC value than blueberries)

6. Chia contains five times more calcium than milk

7. Chia contains seven times more vitamin C than oranges

8. It contains three times more iron than spinach

9. It contains twice the potassium content of banana

10. It is food for healthy skin, hair and nails

11. It has a positive impact balancing blood glucose levels (making it particularly good for diabetics)

12. Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.

Superfood Chia Seed Pudding

Serves 1
Total Time: 5 minutes

Ingredients

3 tbs of chia seeds
1 cup of nut milk or coconut water
1 tsp lucuma
1 tsp of maca
1 tsp raw cacao powder
1 tb of maple syrup, raw honey or coconut sugar
Handful of frozen or fresh berries
Sprinkling of cacao nibs
Few mint leaves

Instructions

1. Place chia seeds and almond milk in a bowl and whisk until milk gets slightly frothy.

2. Stir in all the superfood powders and natural sweetener and whisk to mix throughout.

3. Place in the fridge for a few hours (you can leave overnight) to let the chia seeds expand and the pudding will set.

4. Garnish with frozen berries, cacao nibs and few mint leaves.

5. Enjoy your superfood dessert, a good dessert that you can enjoy even when detoxing! 

Healthy Lunch at Work Series: Part 2

(also a Guest Post at Health Rebelution) 

I'm very excited to share with you the second post in my Healthy Lunch at Work Series. The response from the first one was so positive that it seems like I am not the only one thinking about new ways to eat healthily (and deliciously) whilst juggling a busy lifestyle. This is designed for working people who want to maintain their healthy eating habits at work. I hear a lot of friends and colleagues tell me they just don't know what to do or where to start, so they just end up buying lunch from Tesco (gasp). This warm noodle salad recipe is full of healthy fats, wholegrain fibre and lots of fresh vegetables bursting with vitamins and minerals, the perfect way to stay energised throughout the afternoon!

This is the ideal "I-literally-have-no-time-to-make-packed-lunches-the-night-before" kind of lunch, and just requires grabbing whatever fresh vegetables you have in your fridge that morning as you run out the door, that's it! You will also need to stock up on a few healthy essentials beforehand and then your "office larder" is all good to go. It's very simple; just make sure you have the following items at your desk in order to prepare this lunch in under 10 minutes:

- buckwheat noodles or brown rice noodles
- dried Asian mushrooms (any Asian supermarket)
- olive oil
- sesame oil
- tamari
- apple cider vinegar
- mixed seeds and nuts

- chilli flakes

All of these items can just remain at your desk as they are non-perishable, which is what makes this dish so easy and hassle-free! As a health-conscious individual, I'm totally anti-microwave at home, but the realities of working a 9-5 job and the unforgiving English weather, mean that sometimes a warm lunch is just necessary. So unless your office has a hob, you will need a microwave to cook the noodles. King Soba offers a wide variety of inexpensive organic wheat-free and gluten-free buckwheat and brown rice noodles; they have unusual and fun varieties such as Sweet Potato & Buckwheat Noodles as well as Pumpkin & Ginger Brown Rice Noodles. 

This is a very exciting addition to my repertoire of simple and delicious meals that can be made in under 10 minutes and will usually have your colleagues drooling over it. After the noodles have cooked, all you need to do is throw in all the fresh vegetables and season with the dressing, resulting in a warm superfood noodle salad with subtle Asian flavours. This is the perfect spring dish, as you've still got the warmth from the noodles with all the freshness and zing of a summer salad. Ever since I got back to London last week, I've noticed the days getting longer and the sun just seems a little bit brighter (when it's shining, of course). I know it's early March but it seems like spring is softly poking its head out from under the blanket of winter. So here you go, hope you enjoy the recipe for this delicious and moreish Warm Asian Superfood Noodle Salad as much as I do.

Warm Superfood Noodle Salad

Serves 1

Prep time: 10 minutes

Ingredients:
1 pack of buckwheat or brown rice noodles
1 small avocado (or 1/2 medium avocado)
handful of fresh spinach, rocket, kale or any soft greens
1/2 a red bell pepper (optional)
1/2 cucumber (optional)
2-3 dried Asian mushrooms
fresh coriander
mixed seeds
juice of quarter fresh lime or 1 tsp of apple cider vinegar
1 tb of sesame oil
1 tb of olive oil
1 tb tamari
cashew chunks (optional)

Instructions:
1. Soak the Asian mushrooms in a mug of boiling water half an hour before you start doing anything else, this allows them to soak up the moisture and plump up nicely.

2. After half an hour, drain the water and slice the mushrooms thinly.

3. Place a portion of noodles in a rectangular tupper ware and cover with boiling water and microwave for 2 minutes or as per packet instructions (If you have some cruciferous vegetables that you prefer cooked such as kale or broccoli, then throw them in with the noodles to blanch them).

4. Whilst noodles are cooking, cube the avocado, red pepper and/or cucumber (or whatever you have that day).

5. Drain noodles but not completely, save a little water (this helps keep the noodles lubricated, perfect for a slippery salad). Place noodles in a bowl and mix avocado, red pepper, cucumber, spinach, chopped kale and sliced mushrooms.

6. Drizzle with olive oil, sesame oil, tamari, a squeeze of lime (if no lime, then apple cider vinegar adds a lovely touch of citrus), chilli flakes and sprinkle with mixed seeds (I had some cashew chunks so threw some in for extra crunch).

7. Garnish with fresh coriander.

8. Enjoy!

The Truth on Gluten-Free

These muffins are so delicious and so easy to make! They are also totally gluten-free, wheat-free, dairy-free and refined sugar-free morsels of goodness. They are super bouncy, sticky and moreish and don't taste "gluten-free" at all! They are also good for you as a little breakfast treat, a healthy snack or a hearty dessert!

These divine little muffins were created as an impromptu dessert to accompany our TV series Friday night in (Olly was actually the mastermind behind this recipe). His ideas and my execution… Often the way our little team works. And I was amazed at how easy and quick they were to make. I decided to try making them with gram (chickpea) flour and WOW it really is the miracle ingredient in gluten-free baking (see my recipe for Gluten-Free Brownies that also uses gram flour for the most delicious, squishy, chocolatey brownies). Not only is gram flour, naturally gluten-free, it is also high in protein and folate and it is significantly cheaper than other gluten-free flours. I have found that most other gluten-free flours are either too dense, too flavoursome or too… well frankly quite unpleasant (and heavily processed)!

Beware of your average white gluten-free flours, as they usually contain a combination of potato, tapioca, corn or white rice. None of these are particularly nutritious and all have quite a high GI so try to avoid these and instead opt for organic gram flour, brown rice flour, buckwheat flour, coconut flour or any nut flour (such as ground almonds). If you are not gluten-intolerant (like me), it is actually wheat that you should watch out for more than gluten. And then you have the option of using rye and spelt flours which are totally wheat-free and taste absolutely amazing in breads and cakes. 

A lot of people think that "gluten-free" is synonymous to healthy. But this couldn't be further from the truth… Most store-bought gluten-free products are filled with added sugars and preservatives to make them look and feel like their gluten-filled counterparts. Moreover, traditional gluten-free flours are often heavily processed and contain refined starches that have a high GI and low nutritional content. To highlight this point, my herbal nutritionist who has a sensitivity to wheat and gluten (not Celiac's disease, just to be clear) will, when eating out, choose the "normal" bread over the gluten-free version due to the highly processed nature of these alternatives. She reports having had worse reactions on the gluten-free version of restaurant-made or store-bought cakes, pizza bases and breads than to the original. So just stay informed, see what works for you but please please please avoid store-bought cakes (gluten-free or gluten-full) and make them yourself!

Happy Banana Bread Baking!

Banana Bread Muffins
Makes about 9 muffins
Prep Time: 10 minutes Total Time: 40 minutes

Ingredients:

3 overripe organic bananas
1/2 cup of gram flour
1/2 cup of gluten-free muesli
1/2 cup of almond flour (or wholegrain spelt flour if you are not gluten-intolerant)
1 egg (or chia egg for vegans)
1/2 cup of coconut sugar
1/2 cup of plant milk 
1 tsp of vanilla essence or paste
1 tsp of cinnamon
1 tb of coconut oil
2 tb nut butter (I prefer almond or cashew)
1 tsp of gluten free bicarbonate of soda
Optional:
Frozen berries

Instructions:

1. Preheat oven at 180C/350F.

2. Mix dry ingredients in a bowl.

3. Mash the bananas and mix with dry ingredients. Mix in egg (or chia egg) and all the rest of the wet ingredients and whisk so that you can a nice smooth batter.

4a. Line muffin pan with baking cases and pour the batter in each baking case two-thirds full.

OR

4b. If you would like the same effect as in the photo, you will need the frozen berries. Pour the batter in each muffin cup until 1/3 full and then place a few frozen berries in the centre and then cover with more batter till 2/3 full.

5. Place in oven for about 25-30 minutes or until muffins spring back when lightly tapped.

Healthy Lunch at Work Series: Part 3

Spring is here and here's another Noodle Salad recipe! I'm gathering from social media and previous posts that these Healthy Lunch at Work Series recipes are wildly popular with you, so thought I would share my latest noodle salad creation. This is simply a variation of my Warm Asian Noodle Salad with a few different ingredients (ie. basically the vegetables I received in my Abel & Cole veg box this week: carrots, leeks and kale), but essentially it's the same principle:

Bain-Marie's Noodle Salad Formula

Brown Rice/Buckwheat Noodles + Fresh Veg + Avocado + Asian Dressing + Mixed Seeds/Nuts

Whilst I was eating this lunch, one of my colleagues walking by me actually stopped me mid-conversation (very politely, of course) to ask me where I bought my lunch from because it looked so delicious and she wanted to get the same thing. This was the most awesome thing to be interrupted for! I cheerily proceeded to tell her I'd actually just whipped this up in our office kitchen in under 10 minutes and would be happy to show her how. Happy days! :) 

Feel free to experiment with your favourite veg. It's such a fun, delicious, nutritious and comforting lunch! In this version, I have included Shiitake mushrooms (always on my desk in dried form), chopped kale, leeks and julienned carrots. I prefer Julienning carrots into beautiful long spaghetti-like strips, much nicer texture, flavour and appearance than simply slicing them in small discs. However, this does require having a Julienne Peeler. If you don't have one I highly suggest buying one, as it is such an amazing and inexpensive kitchen tool that will revolutionise what you can do with vegetables, especially courgettes and carrots. I may have to get another one just for work... the things I will be able to have for lunch now... oh wow getting very excited about a whole new world of possibilities!

I've been having a different version almost every day this week, depending on what veg I grab from the fridge in the morning. A few evenings ago, I grated too much beetroot for a salad I was making that night, so I popped the extra grated beetroot in a tupperware and threw it in my noodle salad the next day along with some greens and mushrooms (I was so hungry that day I didn't manage to take a photo). But I promise it was very pretty and pink; I will share it with you next time. 

 Until then, happy Noodle Salad making and please share your creations with me via Email, Facebook, Instagram or Twitter using #bainmarieblog.  Always fabulous to see what you real foodies are creating! 

Veg Box Noodle Salad

Serves 1

Prep time: 10 minutes

Ingredients:
1 pack of organic buckwheat or brown rice noodles
1/2 medium avocado, cubed
handful of fresh greens (I used kale today), finely chopped
1/2 carrot, julienned
1/2 leek, sliced
2-3 dried Asian mushrooms, soaked and sliced (you can also use fresh shiitake mushrooms) 

fresh herbs (optional)

Dressing:
juice of quarter lemon or 1 tb of apple cider vinegar
1 tb of sesame oil
1 tb of olive oil
1 tb tamari

1 tsp of miso

Extra Fun Toppings:

mixed seeds 
cashew chunks 

chilli flakes

Instructions:
1. Soak the Asian mushrooms in a mug of boiling water gills facing down half an hour before you start doing anything else, this allows them to soak up the moisture and plump up nicely, ready to be sliced.

2. After half an hour, drain the water and slice the mushrooms thinly. 

3. Place a portion of noodles in a rectangular tupper ware and cover with boiling water. Add kale, carrots, mushrooms and leeks into the boiling water and make sure it is all immersed in hot water. Microwave for 2 minutes or until noodles are cooked to your liking, I like them quite al dente not mushy. 

4. Whilst noodles are cooking, cube the avocado and prepare the dressing by mixing all ingredients in a small bowl.

5. Remove tupperware from microwave and drain noodles and veg. Place noodles and veg in a bowl and add avocado.

6. Drizzle with the dressing.

7. Sprinkle with chilli flakes, mixed seeds and cashews.

8. Enjoy!

Risotto Has a New Kooky Cousin in Town: Quinotto

Last weekend, we stumbled upon these gorgeous mushrooms and this vibrantly green wild garlic at Queen's Park Farmers Market and couldn't wait to cook them up into something special. Mushrooms and garlic are one of my all-time favourite flavour combinations. Olly suggested I make a risotto which was a great idea except that we had run out of any suitable rice to make risotto. Woops! I then remembered a few recipes I'd seen on my extensive recipe reading and thought let's make a quinotto! Some people read trashy magazines, some read cheesy romance novels, some play video games, I read countless recipe books and food blogs! I must read hundreds of recipes per week, out of interest, to inspire myself, to oogle at beautiful creations and to discover new flavour combinations...

A quinotto recipe caught my eye a few months ago and this was the perfect time to experiment! I remember the recipes calling for heavy cream or double cream, as the big difference with quinoa is that it does not release starch to create that creamy texture that risotto rice does. However, I chose not to add the cream as 1. didn't have any 2. it tasted amazing and luxurious as is 3. it was healthier and lighter this way! Hope you enjoy the result as much as I did.

Just in case you needed more of a reason to eat mushrooms, did you know that mushrooms contain some of the most potent natural medicines on the planet? Mushrooms are full of immune boosting properties and have been linked to lowering the risk of certain cancers. It is hugely important, however, to eat only organically grown mushrooms because they absorb and concentrate whatever they grow in- the good, the bad and the ugly, which is in turn what gives mushrooms their potency. Mushrooms are known to concentrate heavy metals, as well as air and water pollutants, so healthy growing conditions is a critical factor for healthy mushrooms. GO ORGANIC!

Wild Garlic and Mushroom Quinotto

Total Time: 25 minutes
Serves 2

Ingredients:
350g mixed mushrooms, cultivated or wild, chopped into bite sized chunks (shiitake, chanterelle, chestnut, girolle, oyster)
few knobs of butter (or coconut oil for vegans)
1 cup of organic quinoa
1 litre of organic mushroom stock (if you can't find any use organic vegetable stock)
1 onion, sliced
few cloves of garlic, minced

handful of fresh spinach, chopped

sea salt, to taste
ground black pepper
a bunch of wild garlic or garlic shoots, chopped 
handful of grated pecorino or manchego cheese (or 2 tsp of nutritional yeast for vegans) 
 

Instructions:
1. Melt the butter or coconut oil in a pan, add the onions, garlic and mushrooms. Place 1 mushroom stock cube in 500ml of fresh filtered water in a pot and heat until just simmering making sure the stock dissolves throughout (or ideally make your own).

2. Once mushrooms and onions are mostly cooked, add the quinoa to the pan. 

3. Now start adding the stock, one ladleful at a time, only adding the next ladleful when the last one has been absorbed. 

4. When the quinoa has been cooking for about 15 mins, keep tasting it until it reaches your desired consistency. 

5. Towards the end fold the chopped spinach through the quinotto.

6. Take the quinotto off the heat, sprinkle with finely chopped wild garlic/ garlic shoots. 

Beautiful, Beautifying Beetroot

Beetroot has never been a close friend of mine in the kitchen (until recently). It's quite a scary and unapproachable vegetable, especially if you don't know what to do with it, but juicing is the perfect way to use beetroot! I've been reading lots lately about how vegetable juices are such powerful health-enhancers and far superior to fruit juices, as pure fruit juices spike your sugar levels too quickly.

I've also been investigating the subject of food pairing and how certain fruits should not mix with certain vegetables in juices. I like my juices (and smoothies) with a little sweetness, so at first this news was disconcerting. I can drink green juice that is purely veggie green but it's not so fun. I like to keep things fun and delicious! I never want this lifestyle to become a chore or something I have to do. I want to enjoy every minute of it. And here is the solution! Beetroot is a naturally sweet vegetable as is a carrot! Both are delicious juiced for a sweet and pure vegetable juice.

So what was that about food pairing? Well the consensus seems to be that apples and pears are the only fruit that should really mix with vegetables in juices, HOORAH! And thankfully spinach and kale can be paired with any fruit. If you are interested in finding out more, the folks at Food Matters provide a concise summary on the subject. Hope this helps and hope you enjoy this deliciously cleansing and energising beetroot, spinach, cucumber and ginger juice. 

Check out my Guide to Buying a Juicer

Energising Beetroot, Spinach and Ginger Juice

Serves 1

Ingredients:

1 beetroot

half a cucumber

2 sticks of celery

2 carrots

handful of spinach

an inch of ginger

Instructions:

1. Peel beetroot and wash all the other fruits and vegetables.

2. Cut the fruits and vegetables into chunks that will fit into your juicer aperture.

3. Juice and enjoy!   

Vegan Spicy Coconut Noodle Soup

A Beautiful Marriage between Vietnam's Pho and Thailand's Tom Kha

Though the weather is warming up in London, I still love a spicy noodle soup. After all, nothing beats slurping a laksa noodle soup in the sweltering Malaysian heat. This Cambodian-style noodle soup is a gorgeous addition to my repertoire of delicious, warming, spicy noodle soups thanks to the folks at Green Kitchen Stories! It is simply divine and perfect for a light dinner. With my busy working life, fitting everything in can be quite challenging. Unless I go to yoga at 7am before work, I go to yoga at 7pm meaning that I often only get home at 9pm making it very late for dinner. I often make a huge batch of this early in the week for a few subsequent post-yoga late dinners. I can't tell you what a nourishing and delicious meal this is after a workout. 

Aside from its beautiful aroma and taste, lemongrass is also a powerful medicinal herb known for its anti-inflammatory and anti-carcinogenic properties. It is packed with essential nutrients and antioxidants that can prevent damage to cells. One flavonoid in lemongrass called luteolin has such strong anti-inflammatory abilities that it may be able to treat some symptoms of multiple sclerosis, as well as lung infections or acute lung injury. Cool stuff! Lemongrass just got even cooler. And of course, our good old friend the coconut provides an abundance of heart-healthy fats and skin-invigorating minerals. So eat and drink your way to an even more beautiful and healthier you with this delicious noodle soup! 

Lemongrass and Coconut Noodle Soup

Serves 2

Ingredients:

1 litre / 4 cups of vegetable broth
3 stalks of lemongrass
3 cloves garlic, peeled
5 cm / 2 inches of fresh ginger, peeled
1/2 small green chilli
1 tb honey
1 tsp sea salt

1 can (usually 400 ml) full fat organic coconut milk

handful of tenderstem or purple sprouting broccoli, sliced

handful of mushrooms (ideally shiitake or oyster), sliced

brown rice or buckwheat (soba) noodles for 2 people

To serve:
lime wedges
1 handful mung bean sprouts (100 g)
1 handful coriander/cilantro or thai basil and/or fresh mint leaves

Instructions:

1. Heat your vegetable broth in a large pot (ideally make your own, otherwise use an organic vegetable stock cube with freshly filtered water).

2. Finely chop lemongrass, garlic, ginger and chili. If you have a pestle and mortar, pound the mixture to release the aromas of the spices.

3. Pour the spice mixture into the boiling vegetable broth, add the honey and salt and let simmer on medium heat with a lid on for 30 minutes.

4. Strain the broth with a colander to remove the spices. Add broccoli and mushrooms and allow them to blanch in boiling broth.

5. Add the full can of coconut milk and let simmer for a few minutes on low heat.

6. Cook noodles in a separate pot, according to the instructions on the package. Drain and divide the noodles equally into 2 bowls. Cover with broth and add a squeeze of lime and garnish with fresh coriander / thai basil / mint and black sesame seeds (if you have them). 

Kefir: The Probiotic Elixir (oh and it's free!)

Ke-what?! Some of you are asking. Well have I got news for you! Kefir is one of these things that come along in life once in a while that seem too good to be true. Kefir is a mega super health drink that is easy and practically free to make at home! So what is kefir?

Kefir is a fermented, cultured and live beverage containing over 35 strains of probiotics, which are the secret to a healthy gut- the building block of overall wellbeing and vitality. Water kefir is made using water kefir grains that can be used to culture water with sugar added to it, juice or coconut water. Milk kefir is made using milk kefir grains to culture dairy or non-dairy milks. In this post, I will be focusing on water kefir.

The term "kefir grains" describes the look of the culture only (see image below), kefir grains don't contain actual "grains" such as wheat, rice or barley, so water kefir is not only raw and vegan-friendly, it is also gluten-free, dairy-free and paleo. (FYI kefir made with dairy milk is not vegan or dairy-free).

So what's the fuss?

Well here we go... Kefir is the ultimate health drink, as it cleanses the intestines, provides beneficial bacteria and yeast as well as essential vitamins and minerals. Kefir is such a balanced and nourishing drink, as it contributes to a healthy immune system and has been used to help patients suffering from AIDS, chronic fatigue syndrome, herpes and cancer. Moreover, its calming effect on the nervous system has benefited many who suffer from sleep disorders, depression, and ADHD (attention deficit hyperactivity disorder).

The regular consumption of kefir can help relieve intestinal disorders, promote bowel movement, reduce flatulence and create a healthier digestive system and thus a flatter tummy and slender figure. In addition, its cleansing effect on the whole body helps to establish a balanced inner ecosystem for optimum health and longevity.

Kefir can also help eliminate unhealthy food cravings by nourishing and balancing the body by allowing a more efficient absorption of essential vitamins and minerals from what we ingest. Its excellent nutritional content offers healing benefits to people in every type of condition. It is also highly recommended for maintaining good health (not just curing an ailment). It is totally suitable for kids, pregnant and nursing women, the elderly, coeliacs and the list goes on...

Happy Kefir Fermenting! Stay tuned for my next class on How to Make Kefir to learn more about this awesome probiotic elixir and also get your own kefir grains (for free as part of the class price)!

See here for a great resource on the topic: Kefir Q&A

Water Kefir – The Probiotic Elixir
Makes 1 litre

Equipment:

• 1-2 litre glass jar with a wide mouth (good for air circulation and easy to clean)
• 1 plastic mesh sieve (not metal)
• 1 plastic funnel
• 1 litre glass jar with a stopper
• 1 wooden or plastic spoon (not metal)
• Water kefir grains (these are translucent, as opposed to milk kefir grains which are white and opaque)
• Cotton cloth
• Coconut sugar or maple syrup or other high mineral sugar (not honey)
• Filtered water

Instructions:

In UK-type climates, making kefir takes 7 days in the winter months and around 3 days in summer. In warmer climates like Hong Kong, it takes between 24 hours in winter and as fast as 8 hours in summer.

Kefir grains are living, they change, they have moods, they have different needs at different times – below is a basic recipe, but as you ferment more and more you will find you need to adjust the amounts of sugar and the time. So this is more of a ‘starting guide’ than an exact recipe that must be followed.

Part 1: Starting the Kefir Ferment

Prep Time: 5 minutes

• Add 1-2 tablespoons of kefir grains
• Add 2 tablespoons of either coconut sugar or maple syrup (you can even use white sugar as the kefir grains will consume it, there won't actually be sugar left in it)
• Add 1 litre of filtered water
• Stir until the sugar is dissolved
• Add half a fresh lemon or some dried pineapple (optional, the grains like the acidity and it adds a nice taste)
• Cover with a cotton cloth secured on with a rubber band
• Place in a warm place – the top of your fridge or washing machine for example
• Kefir loves to be agitated – move it, shake it, stir it. This is the reason the top of the fridge or washing machine works well, as it will move every time it is used.
• Taste after 24 hours, after 48 hours, after 72 hours... When it stops tasting sweet, and tastes somewhere between ‘like nothing’ and ‘a bit sour’ it is done!

OPTIONS: Instead of using water and sugar, you can use coconut water or fresh fruit juice. When you
use coconut water or fruit juice do not add any sugar, also do not add the lemon. Please note
that all of these will ferment much faster than water and sugar – so the times will be greatly reduced.

Part 2 – Straining the Kefir Grains

Prep Time: 5 minutes

• Place your mesh strainer (not metal) over a 1 litre pitcher or jar – use the plastic funnel under the strainer not to spill your kefir all over the place
• Strain the kefir water into the bottle, the plastic strainer will catch the grains for you to use them again
• Remove the lemon from the grains (you can use it in your smoothie or to help flavour your second ferment)
• Start your next batch right away, or rinse the grains thoroughly in water and store them in a glass jar in the fridge.
• You can opt to drink it now – it will have a very mild taste. I often put this straight into my green smoothie in the morning. Other options are to cover and store it in the refrigerator or opt for a second ferment.

Part 3 – Optional Second Ferment – this takes about 5 minutes

• Choose a second ferment jar – it can be closed or open. If you choose a closed jar – be sure to 'burp’ it to let the gas out and minimise potential explosions.
• Add your desired flavour to the jar, with the kefir water. There is NO need to add more sugar
• Let it sit on the counter for 12-24 hours, then taste it.
• Put in the fridge and enjoy!

 Second Ferment Ideas for Water and Coconut Water Kefir

• Ginger – tastes like ‘ginger ale’
• Lemon – very refreshing
• Ginger and Lemon – a classic
• Ginger, Lemon and Berries – 
• Ginger and Turmeric – great immunity booster
• Mint and Lime – a probiotic mojito
• Raspberry and Chia – fun to see the chia seeds expand
• Ginger and Strawberry – light and fruity
• Cranberry and Raw Cacao Nibs – gentle taste
• Orange and Cinnamon – sliced orange and cinnamon sticks, Christmas feel!
• Mango – with fresh or dried mangoes
• Coconut Water Kefir and Lychee – a probiotic lychee martini
• Coconut Water Kefir and Ginger – very refreshing 
• Fresh Peaches - a probiotic peach bellini

Go WILD and try any other combinations that take your fancy!

Show me your kefir concoctions #BMwaterkefir

Traditional Vietnamese Beef Pho

This soup will have your mouth and heart singing with joy, as it is so soothing, nourishing and just tastes so dam good! This soup is like getting a big hug from the Vietnamese gods of food. The secret to a good pho are dem' good bones! None of these bouillon, stock cube nonsense. 

Boiling the bones of animals is one of the oldest culinary traditions that exists across cultures all over the world- from Jewish chicken soup, Russian Borscht, Vietnamese Beef Pho, Japanese Pork Ramen, Chinese Egg Drop Soup to Malaysian Laksa... Bone broth is at the heart of the Bain-Marie food philosophy, as it is a clear example of how gastronomy and health are inextricably linked. I am SO passionate about showing the world that taste and health are not mutually exclusive, but in fact two sides of the same coin. Just like eating full-fat grass-fed butter, it tastes better than any vegetable oil spreads and it is so much better for your health.

I often compare bone broth to green juice in that it extracts the goodness from the animal kingdom into a more digestible form making nutrients more readily available in your body, just like green juice does for the plant kingdom. What I love most about bone broths is how sustainable they are, as it truly uses the whole animal and true to form, I do love a bit of nose to tail eating (I am half-Chinese and half-French after all probably the two culinary traditions with the greatest penchant for truly eating the whole animal). Like with everything, your bone broth will only be as good as the quality of your ingredients, so always make sure you get your bones from an ethical source ideally a local farmer's market. And guess what, you can often get beautiful organic bones for FREE if you ask your butcher nicely with a big lovely smile! Yes free totally free, now who doesn't love free food?

Bone broth is not only a sustainable, cheap food tradition and a remedy for all sorts of ailments, but also a vital ingredient in any Michelin-starred kitchen. In Europe and Asia alike, broths are the delicious foundation of cooking and are used not only for making soups and stews, but also for preparing reductions, sauces and for braising vegetables and meats. The best part is that bone broth is simple to make, soothing and makes everything taste better!

Bone broths are a wonderfully rich source of protein, minerals and gelatin, which supports skin health (and tackles that pesky cellulite better than any cream) which is why it is often referred to as a wonderful BEAUTY food. Gelatin also supports digestive health which is why bone broth plays a critical role in the GAPS diet and maintaining a healthy gut.

I get a lot of people asking me whether bone broth is just a fashionable trend of the moment, encapsulated in questions like "isn't bone broth just a fancy word for stock?" So, you ask, what is the true difference between stock and broth? Before this modern age of "food convenience", broth and stock were indeed the same thing. However, nowadays stock can refer to stock cubes or bouillon powder which are products of "advancements" in food technology, manufactured for taste only and are often made from artificial ingredients like hydrolysed protein, emulsifiers and thickeners. Secondly, stock can refer to vegetable stock whereas bone broth is always animal-based. Another point of difference is the length of cooking time, where a stock would be simmering for about 3 hours, bone broth has been simmering for 6-48 hours to extract all the goodness from the bones! Here's my quick guide to bone broth cooking times:

• Beef broth: 24-48 hours
• Chicken or poultry broth: 12-24 hours
• Seafood broth: 6-8 hours

A bone broth bisou to you my friends!

x

Marie

Vietnamese Beef Pho 
Serves 8

Preparation time: 20-25 mins Cook time: 3-4 hours

Ingredients:

2 white onions, peeled and finely chopped 
10cm / 4" of ginger, peeled and finely chopped

6 cloves of garlic, peeled and finely chopped
2-3 kilos of good beef marrow bones, preferably leg and knuckle (usually free from the butcher or just use leftover bones from a roast)

7 litres / 6 quarts of fresh filtered boiling water
Pho spices placed in a spice infusion bag* (1 cinnamon stick, 1 tablespoon coriander seeds, 1 tablespoon fennel seeds, 5 whole star anise, 1 crushed cardamom pod, 6 whole cloves)

2 tablespoons of sea salt 
1/4 cup fish sauce
2 tablespoons of unrefined sugar
500g of grain-free noodles (buckwheat or mung bean noodles are my favourite)

big handful of chopped vegetables of choice (I use mushrooms, leeks, broccoli)

To garnish:
big handful of fresh mint, coriander, basil
2 limes, cut into 8 wedges for each bowl
2-3 red chilli peppers, sliced thinly 

Instructions:

1. Fill a large pot with 6 quarts of fresh filtered boiling water (boiled in a kettle which saves time and energy). 

2. Add the beef bones to the boiling water. Boil vigorously for 10 minutes. Using a ladle or a fine mesh strainer, remove any grey scum that may rise to the top. Lower the heat and leave to boil uncovered whilst you prepare your spices. 

3. Place all your dry spices into your spice infusion bag (any mesh bag will do. I use a nut milk bag that I reserve just for making pho now). 

4. Add finely chopped ginger, onion, garlic, spice infusion bag, unrefined sugar, fish sauce, salt and simmer uncovered for 1 hour and then cover the pot and boil for at least another 2 hours (up to 12 hours to extract maximum goodness from the beef bones). 

5. Strain broth using a colander to remove bones (rather than fine mesh sieve so you don't lose the garlic, ginger and onion that is delicious to keep in the broth). Return the broth to the pot. Taste broth and adjust seasoning, by adding more fish sauce, salt and/or sugar to taste. 

5. Follow the cooking directions on your noodle packet and cook until they are al dente as they will continue to cook when placed in boiling beef broth. 

6. Add your mix of chopped fresh vegetables into the broth and bring your broth back to a boil. Line your soup bowls next to the stove. Divide the noodles between all bowls. As soon as the broth comes back to a boil and the vegetables are cooked to your satisfaction, ladle into each bowl.

7. Garnish each bowl with a generous amount of basil, coriander, mint, a lime wedge and a few chilli slices. Serve immediately. Place remaining basil, coriander, mint and chilli onto plates in middle of the table so guests can garnish their bowls as they wish.

*Alternatively, if you have a slow cooker, just place all ingredients in slow cooker and allow to slow cook for 12-24 hours.