Guilt-free Gourmet E-Book

Jordan Bourke

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Beschreibung

The Guilt-free Gourmet is for anyone who's trying to eat more fruit and vegetables and reduce their intake of sugar and saturated animal fats but isn't willing to compromise on the flavour and enjoyment of their food. This cookbook is not about denial; it's approach to cooking and eating simply swaps the 'bad for you' ingredients for natural and healthy alternatives that achieve the same decadent results without the negative impact on our waistlines, energy levels, health and wellbeing. Recipes range from simple sharing plates to Foods from Afar such as Thai curry and fiery Korean noodles to Japanese tempura and Moroccan tagines. There are Light & Fresh dishes such as Globe Artichoke, Fennel & Rocket as well as Comfort Food recipes including Beetroot Burgers with Mustard Mayo and a velvety Aubergine & Tomato Gratin. With ideas for Home Baking and Sweet Treats, Jordan and Jessica Bourke combine their expertise as a chef and nutritional therapist to prove that you can have your cake and eat it.

Leseprobe

the

guilt-free gourmet

the

guilt-free gourmet

indulgent recipes without wheat, dairy or cane sugar

Jordan & Jessica Bourke

photography by Kate Whitaker

Senior Designer Megan Smith

Commissioning Editor Céline Hughes

Production Manager Gordana Simakovic

Art Director Leslie Harrington

Editorial Director Julia Charles

Publisher Cindy Richards

Food Stylist Jordan Bourke

Prop Stylist Liz Belton

Indexer Hilary Bird

First published in 2012

This edition published in 2019

by Ryland Peters & Small

20–21 Jockey’s Fields,

London WC1R 4BW

and

341 E 116th Street, New York, 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text © Jordan Bourke & Jessica Bourke 2012, 2019

Design and photographs © Ryland Peters & Small 2012, 2019

eISBN: 978-1-78879-254-7

ISBN: 978-1-78879-152-6

Printed and bound in China

The authors’ moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

A CIP record for this book is available from the British Library.

US Library of Congress Cataloging-in-Publication Data has been applied for.

Notes

•Both British (Metric) and American (Imperial plus US cups) measurements are included in these recipes for your convenience, however it is important to work with one set of measurements and not alternte between the two within a recipe.

• All spoon measurements are level, unless otherwise specified.

• Ovens should be preheated to the specified temperature. Recipes in this book were tested using a regular oven. If using a fan-assisted/convection oven, follow the manufacturer’s instructions for adjusting temperatures.

• All eggs are medium (UK) or large (US), unless otherwise specified. It is recommended that free-range, organic eggs be used whenever possible. Recipes containing raw or partially cooked egg, or raw fish or shellfish, should not be served to the very young, very old, anyone with a compromised immune system or pregnant women.

• When a recipe calls for the grated zest of citrus fruit, buy unwaxed fruit and wash well before use. If you can only find treated fruit, scrub well in warm soapy water and rinse before using.

• This is not an allergy cookbook as the recipes contain nuts and eggs as well as other known allergens. Allergy sufferers should carefully read the label of any product they buy for a recipe in this book, to ensure it is free of whatever ingredient they are allergic to.

• While we use alternatives to wheat in this cookbook, unfortunately we cannot guarantee all recipes are gluten free, as we use a number of ingredients that contain gluten, but not wheat. If you are coeliac, please substitute for gluten-free alternatives. Products such as oats, soy sauce, sausages, etc., are available free of gluten if required.

• Products such as mirin, rice milk, gochujang, dark chocolate, etc., are available free of cane sugar if required.

Disclaimer

Neither the authors nor the publisher can be held responsible for any claim arising out of the information in this book. Always consult your health advisor or doctor if you have any concerns about your health or nutrition.

contents

the guilt-free gourmet

brunch

sharing plates

light & fresh

foods from afar

comfort food

home baking

sweet treats

index

the guilt-free gourmet

‘You are what you eat’ seems like such an obvious statement, so why then is it so hard to eat well and satisfy our cravings in a healthy way? This cookbook is for all those people who are tired of being told to eat more fruit and vegetables and reduce their intake of refined and processed foods, but who are rarely given any recipes or advice on how to put those guidelines into practice in a way that doesn’t compromise on the flavour and enjoyment of our food. This is also for the growing number of people who are suffering from intolerances to certain food groups, particularly wheat and dairy. While there is nothing wrong with either food group, if you find yourself no longer able to tolerate them, this book will give you some great alternative options. For those with severe allergies, we do use nuts, eggs and other known allergen products, so do please adjust any of the recipes to suit your own needs.

This cookbook is not about diet, weight loss or denial; it is simply showing you the various ways you can use alternative ingredients to achieve the same decadent results as the original. If you are looking for a low calorie diet book, look away now, our recipes are abundant, delicious and in some cases indulgent, so the old adage of ‘everything in moderation’ still holds true here.

Ask yourself how many times you have seen a friend go for a wheat-free sandwich, sugar-free snack bar or dairy-free soy latte? The demand for delicious alternatives is already huge and ever increasing. With this in mind we set about combining our expertise as a chef and nutritional therapist to show you the amazing range of dishes you can cook for yourself at home.

While you are whipping up one of the dishes, you can also read the accompanying nutritional fact boxes which explain the health benefits of certain ingredients. The three main foods that come up time and time again with my sister’s nutrition clients and my private cooking clients are refined cane sugar, processed wheat and dairy. These are the three ingredients that all of our clients have had issues with. So instead we use alternatives to achieve the same results. Things like natural maple syrup and coconut palm sugar keep things sweet, while spelt and rice flour help to keep things light and soy cream/creamer and rice milk provide the creaminess. Of course, nobody wants to trek halfway across the country to get these things, so we have made sure that most of the ingredients used are available in a good supermarket. Failing that, the furthest you will have to go is a health food store, branches of which, due to high demand, are popping up all over the place.

As a chef, taste and seasoning are of paramount importance. My sister has also learned from experience that no one, no matter how determined, will be able to stick to a diet that is overly bland or virtuous in comparison to what they are used to. For all of our clients the idea that they could eat rich desserts like chocolate brownies and ice cream that are free from cane sugar, wheat and dairy, yet still taste great, was almost impossible to believe. This is what made it so easy for them to make the change, as unlike anything else out there, it is not about denial. The improvements to their general health were also a great incentive to keep going, with a noticeable difference in a variety of areas from weight loss, better skin and fewer colds, to more restful sleep, increased energy and better concentration. For some of my sister’s fertility clients, this change in their diet was also instrumental in achieving a healthy pregnancy.

Of course, not everyone has a problem with cane sugar, wheat and dairy and even if they did, few of us would be willing to give up these foods for the rest of our lives. However, what everyone does have in common is the knowledge that eating too many sugary and fatty foods can have negative effects on our health. Chronic conditions such as cardiovascular disease, diabetes and obesity are now commonplace. So these recipes appeal to everyone, from those who already know they would rather cut down on these ingredients, to the general masses, who now and again want to be able to try out alternative ingredients to what they normally cook with.

As for fish and meat, I don’t think I could write anything here that you haven’t heard many times before. We all know how battery-farmed chickens are reared or the merits of organic meat or sustainably caught fish to our health and our environment, but not all of us can afford to take heed of this advice every day of the week, so just buy mindfully as and when you can. Paul, Mary and Stella McCartney’s ‘Meat Free Monday’ initiative makes a lot of sense too, the idea being that if we don’t eat meat seven days a week, we can then afford to spend a little more money on better quality meat on the days we do choose to eat it.

Cooking relies as much on instinct and common sense as it does on following a recipe word for word. The size and water content of a vegetable can vary wildly from one to another, no two ovens are created equal which can affect cooking times dramatically, and sometimes measurements will be slightly off in the recipe: for example, if you are making a pastry on a particularly wet day, the flour will absorb some of the moisture in the air and therefore not require as much of the liquid in the recipe. So trust your instincts and taste buds, as that is how you will become a good cook. If the cake looks and feels done 10 minutes before the end of the marked cooking time, take it out. If you think your dish could take a bit more seasoning than has been specified, go for it. After all, it is you that has to eat the end result.

Points to Remember

Fats

Fat is a nutrient that is as vital to our health and diet as protein or carbohydrate is. It is just the type and quantity of fats that we are consuming that is the problem. More than 70% of the brain is composed of fat and there is a fat layer lining every single nerve and cell in the body. Without healthy fats in our diet, we would see a rapid decline in our health, so it is important to be able to distinguish between the types of fats we are consuming. Plant-based fats, such as those from nuts, seeds, avocados, coconut oil and extra virgin olive oil are high in essential fatty acids that are crucial for our health and wellbeing, from brain and nerve function, to cell growth and even weight loss. While the excessive consumption of animal-based saturated fats from meat, cheese, milk, cream etc., along with trans fats found in processed meals and certain margarines, have been found to contribute to cardiovascular disease and obesity as well as many other ailments, so the medical advice historically has been to eat this kind of fat in moderation. Given many of our most loved dishes tend to focus heavily on this kind of fat, our recipes will hopefully give you a few alternatives for the days you want to try out something else.

Sweet

We know that the quantity of processed sugar we are consuming is bad for us and extremely addictive, so what alternatives are there? Xylitol is one example. Despite its unusual name, xylitol does not belong to the class of ‘artificial sweeteners’ that have received bad press in recent years for their possible side-effects. It is a sweetener that the body recognizes as natural because it is present in all plant cells and is derived from tree bark. It can be used in the same way as sugar and has no impact on blood sugar levels. It also doesn’t feed mouth bacteria, which means it is a better option than sugar for dental health.

Coconut palm sugar, agave, maple, date and rice syrups are some other alternatives we use in this book. However, all sugars even the so-called ‘healthy’ alternatives, are assimilated in the body in the same way as regular cane sugar. So they must still be eaten in moderation. The good news is wherever there is sugar in nature, for example dried and fresh fruit, there is also fibre, which slows down the rate at which sugar is absorbed into our blood, so you don’t get the blood sugar peaks that you would with sugar on its own.

Wheat

Refined wheat flour has received a lot of bad press in recent years, as more and more people find themselves reacting badly to it. It seems the problem stems from the products we are eating that are made from overly refined wheat flour, such as the mass-produced bread found in supermarkets. These loaves use wheat that has been stripped of its nutrients and cultivated for high yield and consistent baking performance and plied with additives and chemicals to achieve perfect-looking bread that is permanently soft. Home bakers and artisan bakeries on the other hand, rely only on three ingredients to make their bread – flour, water and yeast – so it is probably no surprise that many of our clients have found they don’t react as badly to bread made in this way, even though it still contains wheat.

As intolerances and allergies have developed, so too has the demand for recipes using more nutritious, reduced-wheat alternatives. Spelt flour (an ancient grain popular for its very similar profile to wheat, but with less gluten and a higher nutrient content) and entirely wheat-free flours like rice and gram are now increasingly in demand and it is easy to see why. In this book all of our recipes offer alternatives to wheat flour that achieve the same result.

brunch The ultimate in laidback weekend indulgence, brunch is all about taking your time, chilling out with family and friends and enjoying simple yet delicious food. Here is a selection of great brunch dishes that take no time at all to whip up, from smoothies and granola to pancakes and bread… and all guilt free!

Smoothies really are the perfect way to incorporate superfoods into your diet. These three recipes will introduce you to lucuma, maca and goji berries, which you can easily find in health stores and some good supermarkets. Packed with antioxidants, vitamins and minerals, they provide your body with a natural immune and stamina booster.

super smoothies

mango lucuma lassi

3 ripe mangoes, pitted and peeled

220 ml/1 scant cup rice milk

450 g/15 oz. soy yogurt

2 tablespoons agave or maple syrup

grated zest and juice of 1 lime

a pinch of sea salt

1 tablespoon lucuma

good pinch of ground cardamom, plus extra to dust

Serves 3–4

In a blender, blitz together all the ingredients until smooth, keeping aside a little lime zest. Pour into tall glasses and serve with a pinch of cardamom and lime zest on top.

frozen banana, cocoa & maca smoothie

4 very ripe bananas, peeled, chopped and frozen in a resealable bag

400 ml/1⅔ cups rice milk

1 teaspoon ground cinnamon

1 teaspoon maca powder

2 teaspoons unsweetened cocoa powder

Serves 3–4

In a blender, put a few chunks of banana with enough rice milk to cover them. Blitz until smooth, then keep adding the bananas and rice milk until well blended. Add the remaining ingredients and blitz until smooth. Pour into tall glasses and serve immediately.

raspberry, blueberry & goji berry smoothie

400 g/14 oz. frozen raspberries and blueberries

2 tablespoons goji berries

200 ml/6½ oz. soy yogurt

400 ml/1⅔ cups rice milk

2 teaspoons agave syrup

Serves 3–4

In a blender, blitz together all the ingredients until smooth. Pour into tall glasses and serve immediately.

When I lived in New York, I became obsessed with the avocado toast served at the wonderful Café Gitane in SoHo. Back in London though, I had no choice but to make my own version of it. For a glorious breakfast, I serve it on the Village Bakery brand of rye bread. I think it’s hands down the best rye bread in the UK – they don’t use any white flour yet still manage to get a good rise, so unlike many other rye breads it is not like concrete. I’ve thrown some cherry tomatoes into this dish as well but you must use the most vibrant red tomatoes you can find.

new york avocado toast

2 avocados

grated zest of 1 lemon, plus juice of ½ lemon

1 tablespoon freshly chopped parsley

extra virgin olive oil

sea salt

7 cherry tomatoes

2 slices rye or wheat-free bread

sprinkling of dried chilli/red pepper flakes

Serves 2

Cut the avocados in half, remove the stones and scoop the flesh into a bowl. Mash it up with a fork, leaving some chunks for texture. Season with half the lemon zest and juice, the parsley, some oil and a pinch of salt. Taste and adjust if necessary.

Halve the tomatoes and season with the remaining lemon zest and juice, some oil and a pinch of salt.

Put the bread on to toast. Cut the toast diagonally in half and divide between 2 plates. Drizzle with olive oil and a very small pinch of salt, pile the avocado on top, sprinkle with the chilli/pepper flakes and serve with the tomatoes.

Guilt-free because…

Parsley is such a common kitchen herb that it’s easy to forget just how nutritious it is.

It contains high levels of ‘volatile oils’ such as myristicin, limonene, eugenol and alpha-thujene that are known to be cancer-protective. These volatile oils have been shown to inhibit tumour formation, particularly on the lungs. Myristicin helps activate an enzyme in the body called Glutathione S-transferase. Without this enzyme we would not be able to attach Glutathione to health-damaging oxidized molecules in order to ‘escort’ them out of the body.

Parsley is a great source of folate so should be consumed regularly by women of child-bearing age to help prevent the occurrence of spina bifida during early pregnancy.

There is no better way to start a weekend than with eggs on toast. Many people find that commercially produced loaves of refined and processed bread don’t agree with them. Rye and spelt are a great alternative, as they have much less gluten and chemicals are less often used in their production.

eggs on rye with spinach & roasted tomatoes

4 tomatoes – as ripe and red as you can find – halved

sea salt and freshly ground black pepper

coconut palm sugar (available in health stores)

extra virgin olive oil

4 eggs

100 ml/6 tablespoons soy cream/creamer

150 g/5 oz. spinach leaves

4 slices rye, spelt or wheat-free bread of your choice

Serves 4

Preheat the oven to 180˚C (350˚F) Gas 4.

Place the tomato halves on a baking sheet and season well with salt, pepper and coconut sugar in equal quantities. Drizzle with just a little olive oil. Bake in the preheated oven for 30 minutes, then lower the temperature to 150˚C (300˚F) Gas 2 and bake for another 30 minutes until the tomatoes have dried up a little and caramelized on top.

Whisk together the eggs and cream in a bowl and season with a generous pinch of salt and pepper.

Heat a saucepan over high heat, add the spinach and sprinkle over a few drops of water. Stir until the spinach has completely wilted, then drain off any excess water and season with olive oil.

Put the bread on to toast. While that is happening, over medium heat add the egg mixture to the spinach in the pan. Using a spatula, continuously move the spinach and egg mixture around as they cook. Just before you think it is ready, when it still seems a little too wet, turn off the heat.

Cut the toast diagonally in half and divide between 4 plates. Drizzle with olive oil and a very small pinch of salt, pile the egg and spinach mixture on top and arrange the tomatoes on the side. Finish off with another drizzle of olive oil and a little pepper.