cooking without salt · 2016-02-08 · risk factors for heart disease. a good way to change to the...

Cooking without Salt 9 delicious heart-healthy recipes

ContentSEoin o’BriEn 2

Paula MEE 4

rECiPE 1 6Crispy parmesan pork escalopes with a red onion, chilli and green bean salsa served with caponata

rECiPE 2 8Hot grain salad and braised beef with mushrooms and rosemary

rECiPE 3 10Roast spiced sweet potato and lamb salad with a lemon and mixed seed dressing

rECiPE 4 12Herb and lemon fish and prawn casserole

rECiPE 5 14Turbot with crushed potatoes with salsa verde

rECiPE 6 16Puy lentil salad with sun-blushed tomato and french beans

rECiPE 7 18Oriental chicken, mild vegetable stir fry

rECiPE 8 20Hearty party —canapés/finger food

rECiPE 9 22Selection of desserts

aCknowlEdgEMEnt 24

world HyPErtEnsion dayWorld Hypertension Day has been established to highlight that stroke, heart attack, heart fail-ure, and kidney disease are caused by high blood pressure or hypertension and that these are largely preventable illnesses. Its purpose is to communicate information to the public on the prevention, detection and treatment of high blood pressure. Each year, May 17th is desig-nated World Hypertension Day by a number of international organisations with the purpose of raising global awareness of high blood pressure as the commonest cause of all stroke, heart at-tack, kidney failure and the complications of obesity and diabetes.

Hypertension is a global epidemic affecting 1.5 billion people and causing death in 7 million people every year. It is the biggest single risk fac-tor for death world wide ahead of AIDS, cancer, and malnutrition. To mark World Hypertension Day this year A.Menarini Pharmaceuticals Ireland Ltd, in conjunction with Irish Medical Times, highlights the importance of hyperten-sion in Ireland by producing in this booklet a de-lightful selection of healthy recipes from leading cookery schools throughout Ireland compiled by Paula Mee that avoid the excessive use of calories, fat and most importantly salt, which is now recognised as a major cause of high blood pressure.

How common is high blood pressure?In Ireland, as in other western societies, high blood pressure (known also as hypertension) affects 30 per cent of the adult population. As blood pressure rises with age, it is not surpris-ing to find that nearly 70 per cent of those aged 70 have hypertension. Statistics indicate that the Irish population aged 65 years or older grew

by around 107,771 persons in the period 1996-2011, to represent in total about 14 per cent of the general population; the majority of these are likely to have hypertension. The inevitable consequence of increased longevity and the accompanying rise in the prevalence of hyper-tension in Ireland is that despite remarkable therapeutic advances, the burden of heart at-tack and stroke must increase.

what are the consequences of high blood pressure?High BP damages the arterial blood vessels. In the brain this results in stroke, cognitive impair-ment and dementia; in the heart — heart attack and heart failure; in the kidneys — kidney failure and the need for dialysis; and in the lower limbs — peripheral vascular disease. All these conse-quences are preventable and though these ill-nesses are influenced by an individual’s genetic make-up, lifestyle and environmental factors, the single most important causative factor is uncontrolled blood pressure, which, if reversed, would bring the biggest benefit to Irish society and the greatest financial saving to the health-care system. For example, in Ireland 5,000 of the 10,000 strokes occurring annually could be prevented if blood pressure was controlled.

ineffective treatment of hypertensionDespite knowing for at least two decades the importance of blood pressure control in pre-venting stroke, and despite having more than enough drugs available to effectively treat hy-pertension, the ‘rule of halves’ is operative in most European countries: only half the people with hypertension are aware that their blood pressure is raised; of those identified as hav-ing high blood pressure, only half are on blood

Eoin o’BriEn DSc, MD, FRCPProfessor of Molecular Pharmacology, The Conway Institute of Biomolecular and Biomedical Research, University College Dublin, Vice-President, Irish Heart Foundation.

2 | COOkIng WITHOUT SALT

Know your numberswHat arE you and wHat you sHould BE

Goals YoursBoDY MaSS InDex (BMI kG/M2) < 30 ??

BlooD PReSSuRe (MMHG) < 140/90 ??

ToTal CHoleSTeRol (MMol/l) < 5.0 ??

lDl CHoleSTeRol (MMol/l) < 2.0 ??

BlooD SuGaR < 6.0 ??

IF You HaVe a FaMIlY HISToRY YouR ‘nuMBeRS’ BeCoMe VeRY IMPoRTanTDon’t smoke - take exercise - moDerate alcohol - reDuce salt

Figure 1

pressure-lowering drugs; and of those receiving treatment, only half are well controlled.

know your numbersThis year the theme of World Hypertension Day is ‘know your numbers’. The important num-bers are shown opposite (Fig. 1).

First know what your blood pressure is. This is not always as straightforward as it might seem, but it must start with your blood pressure be-ing measured. The first number, systolic blood pressure, measures the maximum pressure exerted as the heart contracts — this should be under 140mmHg. The lower number indicates diastolic pressure when the heart is relaxed — this should be under 90mmHg but if you have diabetes these figures should be lowered by 10. However, because blood pressure is influenced by the medical environment, 24-hour blood am-bulatory blood pressure measurement or ABPM is now recommended if your blood pressure is above these levels, so as to determine if you have sustained elevation of blood pressure. So

if you have never had your blood pressure el-evated you should do so and you should make it a practice to have your blood pressure meas-ured every year.

When you know what your blood pressure is, why not check your other numbers by having a fasting blood test and calculating your body mass index.

the importance of understanding high blood pressureThere is general unawareness with regard to how serious an illness hypertension really is and there is even more unawareness as to the need for effective treatment.

Hypertension is a life-long illness and peo-ple with high blood pressure must become en-gaged in the management of their own illness. It is indeed remarkable how much more involved patients become in managing their hyperten-sion, when they are actively informed about high blood pressure and the need for it to be controlled. *

*To increase public awareness about hypertension, Professor O’Brien has produced an App for the IPhone, Blood Pressure Expert, with the purpose of informing patients with high blood pressure so that they can become knowledgeably involved in seeing that their blood pressure is controlled. Clear and direct answers to over 400 questions arte provided so as to give an understanding of the causes, the investigations needed for diagnosis and the means of treating high blood pressure and the cardiovascular diseases it causes. Available to download in the App Store.

COOkIng WITHOUT SALT | 3

We have two inevitable companions in life – ‘choice’ and ‘change’. And simple food choices we continually make can add up to either en-hance or diminish our health.

Eating well can both reduce the risk of devel-oping high blood pressure and lower a blood pressure that is already too high.

I work with many people who successfully change their dietary habits. They really priori-tise what they want to change and also have the confidence or know-how to make the changes.

They break down each change into manage-able, small stages, making sure that each stage is firmly established before moving on to the next one.

Some succeed in enjoying their favourite foods, but look for healthier ways of preparing and cookingthem. They might brush thickly-cut chips with olive oil, season with herbs or spices, and bake rather than fry. Others might simply reduce the portion size or eat a food less frequently.

If your blood pressure is high, you might want to change some aspects of your lifestyle habits too, regardless of whether you take medication or not. These changes might include eating less processed food with added salt, drinking alco-hol in moderation, making time to exercise, quit-ting smoking and perhaps losing weight.

This brings us to the purpose of this booklet. We have worked with some of the most inno-vative cookery schools around the country to experiment and develop a range of delicious dishes for your table — with the extra ingredient of reducing your risk of heart disease!

They have produced a plethora of recipes you can be confident in — they really work. So get cooking and have some fun.

Our meal solutions are designed to comple-

ment the DASH diet, which stands for ‘Dietary Approaches to Stop Hypertension’. This ap-proach focuses on reducing blood pressure by eating meals that are low in saturated fat and high in fruits and vegetables, and that contain moderate amounts of low-fat dairy. The DASH eating plan includes whole grains, poultry, fish and nuts, and has less fat, red and processed meat, desserts and sugary drinks. It is higher in potassium, calcium and fibre because of the strong emphasis on eating three low-fat dairy servings and approximately nine servings of fruit and vegetables. Eating less salt is also a fundamental part of reducing blood pressure.

Too much salt can cause fluid retention, which increases blood pressure and risk of stroke.

The more salt we eat in food, the more we de-velop a taste for it. The average daily salt intake in Ireland is high — approximately 10g in adults. That is about a dessert-spoon in size. Although we need some salt in our diets, this intake is well in excess of what we need. The short-term target is to reduce our salt intakes to 6g per day. The target for children is 3g day. That’s why you won’t see any table salt in our ingredient lists.

Shaking the salt habit:• Add little or no salt when cooking. Avoid add-

ing salt to water when cooking rice, pasta or potatoes — no matter what the pack says! Learn to adapt recipes and flavour food in-stead with black pepper, herbs, garlic, spices or lemon juice.

• Have the black pepper grinder on the table only — no salt.

• When shopping, avoid the obvious highly salty foods such as crisps, popcorn, salted nuts, anchovies, smoked fish, bacon/other processed meats and ready meals.

• Salt is present also in cheese, soups and

Paula MEE, Dietitian, BSc Dip Diet, MSc in Health Sciences MInDI


sauces, and even in some foods in which you may not expect to find salt — bread, break-fast cereal and even biscuits.

• Buy lower-salt versions of stock cubes and seasonings like soya and Worcester sauce.

• Choose no-added salt or lower-salt versions of tinned foods such as sweet corn and baked beans. Buy tuna or salmon canned in olive oil or spring water rather than brine.

Switching to healthier fats like omega-3 fats, instead of saturated and trans fats, is also good for the blood pressure. Oily fish like salmon, mackerel, herring, fresh tuna and sardines are rich in both omega-3 fats as well as being good vitamin D-rich foods.

If you’re trying to lose weight, you can still use the principles of the DASH eating plan, but fol-low it at a lower calorie level. Losing even 5% to 10% of your weight can lower your blood pres-sure. Overweight and obesity are also risk fac-

tors for heart disease. And being overweight or obese increases your chances of developing high blood cholesterol and diabetes — two more risk factors for heart disease.

A good way to change to the DASH eating plan is to keep a diary of your current eating habits. Write down what you eat, how much, when, and why. note your snacks throughout the day or while watching television, or if you skip break-fast and eat a low-fibre, high-fat lunch. Do this for several days. You’ll be able to see where you can start making changes.

There’s an old saying that goes something along the lines of ‘Man is what he eats and drinks, how he sleeps and how he thinks’. And how true that is. We hope these recipe ideas can help support you in making more of the right food choices that not only taste good, but can sustain you too.

Enjoy!


For years, all fat was vilified. The assumption was that eating fat made you fat, which was bad for the heart.

The effort to reduce fat in the American diet has led to a gradual increase in caloric consumption, which many experts such as Harvard Professor Walter Willette be-lieve has caused higher average weights and a signifi-cant increase in obesity.

Perhaps we need to focus more on the quality of the fat we eat, rather than focus solely on the quantity of fat in the Irish diet too.

The heart-protective Mediterranean diet has higher levels of healthy monounsaturated fats (found in olives and olive oil) and polyunsaturated fats (found in fish) than the less healthy saturated and trans fats.

Pork is a relatively lean meat. It does contain some

fat. However, the predominant type is monounsaturated fat. Olives and rapeseed oil also contain largely monoun-saturated fat, which helps to lower LDL cholesterol and raise healthy HDL cholesterol levels.

get cooking! Paula Mee

ingrEdiEnts• 60g fresh breadcrumbs• 20g parmesan cheese, finely grated• 1 teaspoon of garam Masala spice blend• Freshly ground black pepper• 4 pork loin chops, fat removed• 25g plain flour• 2 free-range eggs, beaten• 4 tbsp rapeseed oil for cooking • 1 lemon, juice

MEtHod 1. Place the pork chops between two sheets on cling

film and bat out with a rolling pin until thin. 2. In a large bowl mix together the breadcrumbs, garam

masala and black pepper. 3. Put the flour and beaten eggs in separate bowls. 4. Pass the escalopes through the flour, then the beaten

egg and finally the breadcrumbs. 5. Take a large non-stick pan and add the rapeseed oil.

Heat over a medium heat. 6. Add the pork escalopes and cook for 3-4 minutes on

each side, until golden and cooked through. 7. When cooked, drizzle over the lemon juice and serve

with the salsa and peperonata.

PoRk


serves 4

Salsa &Pork

Per Recipe

PerServing

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

1687

422

159.9

40.0

92.2

23.0

19.5

4.9

43.4

10.8

19.7

4.9

58.4

14.6

8.2

2.1

5.0

1.2

2.3

0.5

CRiSPy PaRmeSan PoRk eSCaloPeS with a Red onion, Chilli and gReen bean SalSa SeRved with CaPonatarecipe 1 - Cooks Academy

RoaSt baby PotatoeS with RoSemaRy

serves 4

ingrEdiEnts• 500g baby potatoes, washed• 2 tablespoons chopped fresh rosemary • 2 tablespoons rapeseed oil• Freshly ground black pepper

CaPonata


MEtHod 1. Pre-heat your oven to 200c/400f/gas mark 6. 2. Cut the potatoes in ½, place into a roasting tray and

sprinkle with the rosemary. 3. Drizzle with the rapeseed oil. 4. Season with some freshly ground pepper and toss

well, so that the potatoes are evenly coated. 5. Place the potatoes in the oven and cook for 30-35

minutes, stirring occasionally, until the potatoes are golden and cooked.

SalSa

ingrEdiEnts• 1 red onion, finely sliced• 1 red chilli, de-seeded and finely chopped• 100g green beans, trimmed• 1 tbsp chopped fresh coriander• 1 tsp balsamic vinegar• Black pepper to season

MEtHod1. Bring a pan of boiling water to a rapid boil.2. Add the green beans, bring back to the boil and cook

for two minutes.3. Drain well and run under cold water until the beans

are cold.4. Cut the beans in half and place in a bowl.5. Mix in the rest of the ingredients and store in the

fridge.

ingrEdiEnts• 3 Peppers (yellow/green/red) de-seeded and small

dice• 1 courgette, small diced• 1 small onion, peeled & small diced• 2 celery sticks, peeled & small diced• 50g pitted black or green olives cut in half • 5g small capers• Half packet cherry tomatoes, cut into 1/4s • 4 tbsp rapeseed or olive oil• 2 teaspoons white wine vinegar• 1 teaspoon of caster sugar• 2 tbsp of chopped fresh parsley• 2 tbsp toasted pumpkin seeds

MEtHod 1. Heat the rapeseed oil over a medium heat in a sauce-

pan. 2. Add the onion, celery, peppers, courgette and capers,

and cover with a lid. 3. Cook slowly, without allowing them to brown, for 6-8

minutes or until they are cooked. 4. Add the vinegar and sugar and cook for a further 2 min-

utes. The vegetables should be just cooked. 5. Add the tomatoes, chopped parsley, black olives and

season with black pepper. Remove from the heat. Stir in the pumpkin seeds.

CodCaponata

Per Recipe

PerServing

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

622

156

15.8

4.0

43.9

11.0

5.1

1.3

19.3

4.8

14.0

3.5

42.8

10.7

35.8

8.9

14.1

3.5

0.7

0.3

Serves 4

ingrEdiEntsEqual amounts of the following (100g each used for recipe analysis): • Brown rice/wild rice/brown lentils/pearl barley;• Water;• Black pepper;• 2 spring onions, finely chopped;• 1 tsp chopped fresh mint;• 1 tsp chopped fresh parsley;• Dash of olive oil (1 tsp for analysis);• Juice of half a lemon;• Sesame seeds and parsley to garnish (1 tsp for analysis)

MEtHod1. Rinse rices, lentils and barley under running

water.2. Combine the brown rice and barley in a saucepan and

add 3 cups of water. Bring to the boil. Simmer until cooked.

3. Combine the lentils and wild rice in another saucepan, add 3 cups of water, and bring to the boil. Simmer until cooked.

4. You will know when the grains are cooked when they are soft to the bite. This should take about 20 minutes.

5. Pour the grains into a colander and allow to drain.6. While the rice and lentils are cooking, chop the

parsley, mint and spring onions.7. Mix in the chopped parsley, mint, spring onions, oil,

lemon juice and pepper in with the grains.8. garnish with sesame seeds and chopped parsley.

hot gRain Salad and bRaiSed beef with muShRoomS and RoSemaRy

Among the 1,500 adults (aged 18 to 90 years) who partic-ipated in the Irish national Adult nutrition Survey (nAnS) 2011, mean daily intakes of salt (estimated from the so-dium content of foods consumed during the recording period, but excluding discretionary salt added in cooking and at the table), exceeded the Food Safety Authority of Ireland intake target, which is 6g/day. The main contribu-tors to salt intakes in the population were breads, along with cured and processed meats.

Among 18 to 64-year-olds specifically, the largest contributor to sodium intake was meat and fish (30 per cent), of which 18 per cent came from cured/processed meats.

The greatest contributors to fat intakes in adults aged 18 to 64 years were meat (24 per cent), spreads (including but-ter and oils) (11 per cent), and milk and yoghurt (8 per cent).

Replacing cured and processed meats with smaller amounts of lean meats and legumes benefits not only blood pressure but also our waistlines too.

Moreover, the nAnS found that the current intakes of dietary fibre are generally inadequate, with 81 per cent of 18 to 64-year-olds not meeting the European Food Safety Authority recommendation of 25g/day.

This is similar to the findings of the north/South Ireland Food Consumption Survey, in which 77 per cent of the population was estimated to have inadequate fibre in-takes. Inadequate fibre intake can lead to impaired bowel function and constipation, which in turn may contribute to increased risk of gastrointestinal disease.

Our recipe here is an iron-rich, lean beef dish, fleshed out with protein and fibre-rich lentils.

Per Recipe

PerServing

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

505

126

16.4

4.1

8.6

2.2

1.2

0.3

3.7

0.9

2.2

0.5

96.6

24.2

2.1

0.5

3.6

0.9

0.05

0.01

hot gRain Salad

recipe 2 — Just Cooking, Firies, kerry


Method1. Pre-heat the oven to 120 degrees Celcius.2. Heat a thick enamelled casserole dish; add the oil

when it is smoking and add the meat to the pan. Fry the meat on each side until brown.

3. Remove to a warm plate.4. Add the vegetables to the pot. Turn down the heat

and cook slowly for 1- 2 minutes.5. Stir in the wine and cook for a minute.6. Add the purée, tinned tomatoes and herbs.7. Bring to the boil, season with pepper.8. Replace the meat in the pot.9. Cover and transfer to the oven for 1.5-2 hours, or

until tender. 10. Remove the bay leaf. Taste, adjust seasoning and

serve.

Per Recipe

PerServing

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

2377

396

373.8

62.3

76.5

12.7

27.9

4.6

36.0

6.0

5.0

0.8

33.2

5.5

26.5

4.4

11.1

1.9

2.3

0.4

serves 4

ingrEdiEnts• 1 kg topside of beef or another fairly lean cut;• 1 medium onion, sliced;• 2 cloves of garlic, chopped finely;• 2 carrots, sliced into rounds;• 3 sticks of celery, chopped;• 1 tablespoon olive oil;• 1 x 400ml tin of tomatoes;• 1 tsp tomato purée;• 1 bay leaf, 3 sprigs of rosemary;• 100ml red wine;• 200g mushrooms;• Pepper

bRaiSed beef with muShRoomS and RoSemaRy


RoaSt SPiCed Sweet Potato and lamb Salad with a lemon and mixed Seed dReSSing

Salt intakes are currently about 10g per day, where-as the target is 6g per day (about one teaspoon). This reduction could potentially result in a 17 per cent de-crease in the prevalence of hypertension.

The sweet potato lamb salad complements two well-studied eating plans. Firstly, the Dietary Approaches to Stop Hypertension (DASH) diet can lower blood pres-sure within two weeks. The effects are significantly greater in individuals with high blood pressure. It in-cludes eight to 10 servings of fruits and vegetables and two to three servings of low-fat milk and dairy products daily.

It also emphasises whole grains, fish, poultry and

nuts, and is low in saturated fat, red meat, sodium and sweets.

Secondly, the Optimal Macronutrient Intake diet to Prevent Heart Disease (OmniHeart study) compared three healthy diets: a high-carbohydrate DASH-like diet, a high-protein diet, and a diet high in unsaturated fat. All lowered blood pressure compared with the typi-cal American diet. But researchers found that replac-ing some carbohydrates with protein (half from plant sources) or unsaturated fat (mostly monounsaturated) can lower blood pressure even further.

Another hearty reason to enjoy a small portion of poultry, lean red meat or fish with your salad.

tRy youR hand at a zingy Salad dReSSing with no added Salt!

Per Serving

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

546 19.9 37.9 5.2 18.1 11.4 33.3 21.3 5.1 0.2

recipe 3 — Just Cooking, Firies, kerry

ingrEdiEnts• 2 tbsp rapeseed oil• 250g sweet potatoes, peeled and cut into wedges• 2 tsp Thai red curry or harissa paste• 1 tbsp coriander seeds, coarsely crushed• 1 large carrot, peeled and grated• 1 red onion, peeled and finely sliced• 1 packet of cherry tomatoes• 250g mixed salad leaves• 1 yellow pepper, de-seeded and cut into fine strips• 1 celery stick, peeled and finely sliced• 25g sultanas• 200g lamb loin, trimmed of all fat• 2 tbsp rapeseed oil for cooking the lamb

MEtHod1. Preheat the oven to gas mark 6/200c/fan 180c. 2. Place the potato wedges in a bowl with the Thai curry

paste, coriander seeds and rape seed oil.3. Toss well so that the potatoes are covered with the oil.4. Place on a baking tray and cook in the oven until ten-

der (approx 20-25 minutes).5. Heat a pan over a medium heat and add a little rape-

seed oil. When the pan is hot, place the lamb in the pan and brown on all sides.

6. Remove the lamb from the pan and place on a bak-ing sheet. Cook to the desired degree — as a guide, medium: approximately 8 minutes and well done: ap-proximately 15 minutes.

7. When cooked, remove from the oven and allow to rest for 3-4 minutes.

8. Once the potatoes are cooked, place all of the other ingredients in a large bowl and dress with a little of the dressing.

9. Place the salad in bowls and top with the sweet potato.10. Slice the lamb and place over the dressed salad.

Salad


Serves 4 ingrEdiEnts• 50ml rapeseed oil• 1 tbsp white wine vinegar• Pepper• 4 tbsp mixed seeds• 2 tbsp clear honey• 1 tbsp lemon juice

method1. Whisk the vinegar, lemon juice, and pepper together.2. Whisk in the rapeseed oil slowly.3. Dry fry the seeds in a frying pan and then grind in a

mortar and pestle.4. Add the seeds to the dressing.

dReSSing


heRb and lemon fiSh and PRawn CaSSeRolerecipe 4 — Just Cooking, Firies, kerry

Olive oil is an important heart healthy monounsaturat-ed fat (oleic acid). It’s fabulously versatile and provides a delicious flavour in cooking or in salad dressings. Try not to overheat and lessen the goodness of your ‘everyday’ olive oil when cooking, and keep the more expensive extra-virgin olive oil for dressings. Several dietary trials have shown that diets enriched with mo-nounsaturated fat reduce total cholesterol and LDL cholesterol levels to the same degree as low-fat, high-carbohydrate diets (such as the AHA Step I and Step II diets). However, the olive oil-enriched Mediterranean diet has a more favourable effect on triglyceride and HDL cholesterol levels.

In addition to improving the lipid profile, olive oil may contribute to the cardio-protective effect of the

Mediterranean diet in several other ways. Research is looking at its effects in lowering blood pressure, inhibit-ing oxidation of LDL cholesterol, providing antithrom-botic effects, and improving insulin sensitivity.

The strong taste of extra-virgin olive oil is partly caused by the presence of significant quantities of fla-vonoids, which are polyphenolic antioxidants that have been shown to inhibit LDL cholesterol oxidation. Our recipe this week contains foods rich in antioxidant fla-vonoids (onions, scallions, leeks and fennel), which are also part of the heart-friendly Mediterranean diet. This fish casserole is pretty low on the calorie front, when enjoyed with a crunchy green summer salad. It’s big on taste, antioxidants and flavonoids too and a great way to introduce seafood to younger family members.

ingrEdiEnts• 2 tablespoons olive oil• 2 garlic cloves, finely chopped• 2 red onions, sliced• Zest of 1 lemon, finely grated• 1 red pepper, cored, cut into strips• 1 yellow pepper, cut into strips• 50ml white wine (optional)• 1 bunch scallions, finely sliced• 1 leek, trimmed and sliced• 1 large fennel bulb, thinly sliced• 2 x 400g tins of good quality chopped tomatoes• 2 tbsp chopped fresh chives• 2 tbsp chopped fresh coriander• 500g skinless firm white fish fillets (such as cod,

haddock or halibut), cut into bite-sized pieces• 200g raw tiger prawns, peeled and de-veined• Freshly ground black pepper

MEtHod1. Heat the oil in a shallow casserole dish over a me-

dium heat and add the onions and garlic. 2. Cover and cook slowly, without allowing them to

brown for about 6 minutes or until the onions are beginning to soften.

3. Add the peppers, leek, lemon & fennel and cook, stirring, for 2 minutes.

4. If using, add the wine and allow to evaporate until there is a tablespoon left.

5. Add the chopped tomatoes and black pepper.6. Bring to the boil, add the fish, bring to a simmer and

cook uncovered, for 10 minutes.7. After 10 minutes, add the prawns and cook for a

further 4-5 minutes or until the fish is fully cooked. 8. Stir in the chopped fresh herbs and serve.

Per Recipe

PerServing(if serves 4)

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

1142

285

114.1

36

37.8

9.5

5.5

1.4

21.1

5.3

5.7

1.4

59.5

14.9

52.6

13.2

17.8

4.5

6.3

1.6

serves 4


tuRbot with CRuShed PotatoeS with SalSa veRderecipe 5 — Dunbrody House

Why is the potato so maligned? Rich in carbohydrates, potatoes are a good source of energy. Yes, if you over-eat them, those extra calories become body-fat stores. But that same principle applies to all excess calories, no matter where the calories come from.

The nutrient profile of the new potato puts it head and shoulders above its competitors for space on your plate. A medium serving of boiled new potato has less calories and more potassium than a medium portion of rice or pasta. In fact, the new potato has 11 times more potas-sium than pasta. neither pasta nor rice contain vitamin C, whereas the potato is a rich source of this antioxidant. The new potato also has 3.5g fibre per medium serving, more than twice the amount found in a medium serving of either brown rice or pasta.

The blood pressure-friendly DASH diet includes potassium-rich foods like the potato, but without the

butter and salt! And here’s how to do it — turbot and

crushed parsley potatoes with salsa verde. Delicious

and nutritious!

serves 4

ingrEdiEnts• 1 tablespoon olive oil• 4 fillets of turbot• Juice of ½ lemon• Pepper

MEtHodHeat a pan with a little oil and pan-fry fish on both sides until they are golden brown (2-3 minutes on each side should be sufficient).Season the fish on the pan with a little lemon juice.

ingrEdiEnts• 12-16 baby potatoes• 2 tablespoons olive oil• 1 tablespoon chopped parsley

MEtHodCut the potatoes into cubes — no need to peel them — and place them in a large saucepan of water. Bring to the boil and simmer until tender. Drain the potatoes well, and then add in the chopped parsley and the olive oil and mash gently with the back of a fork.

CRuShed PotatoeS with olive oil

Per Serving

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

763 25.4 62.3 9.4 43.4 5.7 27.0 5.4 2.0 0.07


ingrEdiEnts• Bunch of fresh parsley• A handful of basil leaves• A handful of mint leaves• 2 plum tomatoes, de-seeded and finely chopped• 2 tbsp capers, rinsed (optional)• 3 cloves of garlic, roughly chopped• 1-2 tbsp white wine vinegar• 1 tbsp sugar• 200ml olive oil • Pepper

MEtHodTear or finely shred the parsley, mint and basil. Add in the chopped tomatoes and capers, if using. Mix in the three cloves of garlic. In a separate bowl, mix together the olive oil, white wine vinegar, sugar and seasoning. Pour these over the chopped herb mixture and allow to rest for at least 30 minutes. Store in your fridge for up to three days.

SalSa veRde


serves 6

ingrEdiEnts• 200g puy lentils• 2 bay leaves• 500ml water• 150g French beans, cut in 3• 150g sun-blushed tomatoes• 1 red onion, finely chopped• 20g chopped basil• 2tbs white wine vinegar• 2tbs capers, roughly chopped• 1tbs Dijon mustard• 60ml extra virgin olive oil

MEtHod1. Place the lentils into a saucepan with the bay leaf

and water. Bring to the boil, cover, lower the heat and simmer for 15-20 minutes until the lentils are tender. Drain the lentils and cool under running water, remove the bay leaves.

2. Blanch the beans in boiling water for about 3 minutes, drain and cool under running water.

3. In a bowl, whisk together the red onion, mustard, capers, white wine vinegar and olive oil.

4. Mix together the lentils, sun-blushed tomatoes and beans. Pour over the dressing and half the basil, mix together. Sprinkle the rest of the basil over the top.

Puy lentil Salad with Sun-bluShed tomato and fRenCh beanS

Per Recipe

PerServing

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

859

143

21.8

3.6

63.6

10.6

9.0

1.5

45.0

7.5

6.4

1.1

51.7

8.6

14.3

2.4

9.4

1.6

1.2

0.21

Legumes, like lentils and green beans, are good alterna-tives to meats, particularly for lunch. Vegetable proteins are often lacking in certain essential amino acids, but can be partnered with complementary foods like eggs, not just for the vegetarian.

Patients with high blood cholesterol levels are en-couraged to enjoy two to three eggs per week, and that’s without allowing for eggs contained in prepared foods.Lentils and beans are also naturally low in saturated fat, unlike red meat. In fact, eating large amounts of red and processed meat (including bacon, sausage, salami and cold cuts) may increase the risk of heart disease or cancer, according to a 2009 report in the Archives of Internal Medicine. The study involved more than half a million adults aged 50 to 71, divided into five groups.

Based on their descriptions of their meat-eating hab-its in a diet questionnaire, researchers estimated that

men could cut their risk of death from heart disease by 11 per cent and women by 21 per cent if they ate only modest amounts of red and processed meats.

recipe 6 — kitchen in the Castle, Howth (Suggestion: serve with wedge of frittata)


oRiental ChiCken, mild vegetable StiR fRy

oriental chicken, mild vegetable stir-fry — nutritional information This Dunbrody recipe is quick, easy and bursting full of flavour. And it’s far tastier than any old monosodium glutamate-laden Chinese takeaway, for that matter! The garlic, ginger, chilli and lime replace salt and fat, and without a serving of rice or noodles, this little oriental dish comes in at only 233kcal per person. Seconds, anyone?

Back in the 1950s, the Japanese had one of the high-est death rates from stroke. In 1960, the government initiated a campaign to reduce the national salt intake. In the next 10 years, intakes reduced from 13.5g per day to 12.1g per day, and in northern regions, intake fell from 18g to 14g per day. Paralleling this reduction were falls in blood pressure in adults and children, and an 80 per cent reduction in stroke mortality. This was despite increases in fat intake, cigarette smoking, alcohol con-sumption and rising obesity levels.

Closer to home, the Finns (in 1975) initiated a similar drive to reduce salt intake in its entire population. They educated the public and worked closely with the food industry to develop reduced-salt products. Over the next 30 years, salt intake fell by a third. This was measured

using the gold-standard 24-hour urinary sodium output. A fall of more than 10mmHg in both systolic and diasto-lic blood pressure, and a remarkable 75 per cent to 80 per cent reduction in stroke and CHD mortality, were observed.

The Finns also significantly reduced saturated fats in the diet and smoking in their population at the same time, which would have significantly impacted on the re-sults, yet it is interesting that body mass index and al-cohol consumption actually increased during that time period.

Reducing salt is without doubt a major contributing factor to the fall in blood pressure and risk of stroke.

MEtHodBegin by marinating the chicken breasts.

Finely dice the chilli, garlic and ginger and add to a small bowl with the lime juice, cayenne pepper and olive oil. Mix well until thoroughly combined. Meanwhile, take the chicken breast and, using a sharp knife, make two or three incisions in the breast to allow the marinate to penetrate through.

Put the chicken breast in the marinade and leave for anything from 20 minutes up to three hours.

Preheat the oven to 190C/375F/gas Mark 5.Meanwhile, heat a pan with a little oil and place the

chicken breasts onto the pan and brown on both sides for 2-3 minutes. Then transfer to a small baking tray and pop them into the preheated oven for 12-15 minutes, or until they are cooked through.

Reheat the pan on which you cooked the chicken, add the diced chilli and ginger and cook for 2-3 minutes. next, add the green peppers, broccoli, mange tout and green beans and cook for a further 4-5 minutes. If nec-essary, add in the water during the cooking process to prevent the vegetables from burning.

Serve the vegetables on a large serving platter with the chicken breast on top. garnish with a sprig of coriander.

oRiental ChiCken and vegetable StiR fRyserves 2

recipe 7 — Dunbrody House


ingrEdiEnts• 2 well-sized chicken breasts, skinless• ½ red chilli• 2 cloves garlic• 1 inch root ginger• grated zest of ½ lime• Pinch of cayenne pepper• 1 tablespoon olive oil

oRiental ChiCken vegetable StiR fRy

ingreDients• ½ red chilli, diced• ½ inch root ginger, peeled and chopped• ½ green pepper, sliced• 2oz/50g mange tout• 2oz/50g green beans• 2oz/50g broccoli, broken into spears• 1 tablespoon water

Per Serving

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

233 35.5 8.3 1.5 5.0 1.2 4.6 3.0 2.6 0.15


heaRty PaRty —CanaPÉS/fingeR foodrecipes 8 — Just Cooking, Firies, kerry

These party bites are impressively quick and easy nib-bles to serve at parties or with drinks. none of the top-pings below contain added salt, but remember there is usually hidden salt lurking in the breads, so where possi-ble include some unsalted oatcakes or crackers as part of the hearty party offers. You can avoid bread altogether if you like. Try mango and prawn skewers marinated in lime juice and a variety of vegetable crudités instead.

You can also make the crostini with a nutty, seeded or wholemeal bread for added fibre and top it with what-ever you like! Try chopped avocado, a little lime juice, chopped coriander and chopped red chilli. Of course,

having yoghurt or hummus dips and vegetable sticks in the fridge is an ideal snack solution at anytime, party or no party.

Chickpea hummus, soya bean rich tofu, bean salads and lentil soups are excellent sources of protein and are low in saturated fats. They contain small amounts of the better types of fats; poly and monounsaturates. Replacing some processed or fatty meats three or four times a week with legumes can help reduce our total fat and saturated fat and boost our intake of nutrients.

Then there’s restraint: the big problem once you start nibbling at these canapés is how to stop!

CRoStini

ingrEdiEnts• 1 large baguette • 4 tbsp rapeseed oil

Crostini can be served with so many different toppings. Have the crostini made in advance and store in an air-tight container. If you like, you can warm the crostini through the oven before serving. Makes approx 30.

MEtHod1. Pre-heat the oven to 200C/gas mark 6/400F.2. Slice the baguette into ½ inch slices and place

into a bowl.3. Drizzle with the rapeseed oil and toss, so that

the bread slices are all evenly covered with the oil.

4. Place on baking sheet and bake in the oven until crisp and golden, but not too hard (approx 6-8 min).

Per Recipe

PerCrostini

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

3552

118

108

3.6

66.8

2.2

7.0

0.2

29.5

1.0

21.1

0.7

673.2

22.4

33.6

1.1

28.8

1.3

18.8

0.6

5. Leave to cool and then store in an airtight container.


Per Recipe

Per15 tbsp

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

1060

106

35.4

3.5

88.3

8.8

12.3

1.2

40.1

4.0

30.1

3.1

36.8

3.7

1.7

0.2

16.6

1.7

1.2

0.1

gaRliC yoghuRt diP with CRiSP vegetable CRuditÉS

ingrEdiEnts• 200ml of low fat natural yoghurt• 1 large garlic clove, crushed• 1 tablespoon of honey• 2 tablespoons of chopped fresh chives• 450g of mixed crudités, such as carrots, radishes,

cherry tomatoes, celery and cucumber

MEtHod1. Combine the yoghurt, garlic, chives, honey and

seasoning in a bowl.2. Chill for at least two hours before serving with

the vegetable crudités.

Per Recipe

PerServing

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

241

40

13.6

2.3

3.3

0.5

1.6

0.3

0.6

0.1

0.6

0.1

41.7

6.9

39.7

6.6

6.1

1.0

0.6

0.1

serves 6

This tasty yoghurt dip is low in fat and is delicious with crisp vegetable sticks. Try serving as a mid-day snack or as a healthy finger food when entertaining.

ingrEdiEnts• 200g tinned chickpeas• 2 tbsp lemon juice or more• 2 garlic cloves, crushed• 1 tsp ground cumin• 100g tahini (sesame seed paste) (optional)• 4 tbsp water• 2 tbsp extra virgin olive oil• 1 tsp paprika

serves 10

MEtHod1. Drain the chickpeas and rinse. 2. Combine the chickpeas, paprika, lemon juice,

garlic, cumin, tahini, and water in a food proces-sor and blend to a creamy purée.

3. Add more lemon juice, garlic, cumin to taste. Add the extra virgin olive oil.

4. Top crostini with a little of the hummus and serve.


hummuS

SeleCtion of deSSeRtSrecipe 9 — Just Cooking, Firies, kerry

Healthy desserts can also be delicious, and let’s remem-ber that not all carbohydrates are bad for us. good carbo-hydrates are found in foods such as fruits, vegetables and whole grains. The not-so-good ones are in products made with sugar (sweets, snacks, and sugary drink) and refined grains (white bread, white pasta and white rice).

We can avoid taking a ride on the blood-sugar roller coaster and help avoid weight gain by eating more ‘good’ carbohydrates in the form of these fruit-based desserts, rather than sugary, fatty, more refined treat foods. good carbohydrates like fruit take longer to digest, so blood

sugar and insulin rise more slowly and peak at lower lev-els.

Fruits also offer plenty of colour too. A variety of fruits with deep, vibrant colours — like blueberries, strawber-ries, plums and red apples — contain phytonutrients, which are powerful plant compounds that are important to good health.

Many of us also need more fibre in our diet. Fibre refers to carbohydrates that cannot be digested and, therefore, provide no calories because fibre ‘fills us up, not out’.

Per Recipe

PerServing

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

1182

295

19.3

4.8

51.4

12.8

21.8

5.5

16.1

4.0

3.9

1.0

171.6

42.9

101.5

25.4

17.5

4.4

0.7

0.2

ingrEdiEnts For tHE Filling• 4 granny smiths apples, peeled and cut into wedges• 1 tbsp water• 2 tbsp caster sugar• Pinch cinnamon• 1 orange, zest grated• 150g frozen mixed berries• 1 tbsp finely grated, fresh ginger

serves 4

MEtHod1. Pre-heat your oven to 190C/gas 5/375F2. Place the apples in a saucepan with the water, cinnamon, orange zest, ginger and sugar.3. Place on a medium heat and bring to a simmer.4. Simmer for 3 minutes and then add the frozen berries. 5. Simmer for a further 2 minutes.

healthy aPPle and beRRy CRumble

ingrEdiEnts For tHE toPPing• 70g organic porridge oats• 30g wholemeal flour• 20g brown sugar• 20g flaked almonds• 40g unsalted butter, melted

6. Place the mix into an oven-proof bowl.7. now make the topping. Place all of the dry ingredients into a bowl.8. Stir through the melted butter and sprinkle over the

filling.9. Place in the oven and bake for approx 15-20 minutes until golden.


RoaSted PineaPPle with honey and lime yoguRt

ingrEdiEnts• 1 pineapple, cut into 8 wedges and core removed• 35g light brown sugar • 150g low-fat natural yoghurt • 2 limes, finely zested • tbsp honey• 4 tablespoons honey, warmed honey

tip: Try roasting plums or peaches in the same way. Cut them in 1/2, remove the stone and roast as the pineapple

MEtHod1. Place pineapple in a roasting tray and sprinkle

with the brown sugar.2. Drizzle with a little brandy and roast in preheated

oven 180C/350F/gas Mark 4 for 15-20 minutes until cooked through.

3. Mix yoghurt, lime zest and 1 tbsp of honey together.

4. Serve the pineapple warm with the natural yoghurt mix and spoon over a little warm honey.

Per Recipe

PerServing

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

646

161

10.0

2.5

2.8

0.7

1.0

0.2

1.0

0.3

0.6

0.2

157

39.3

156.6

39.1

7.7

1.9

0.3

0.08

fReSh fRuit Salad with PaSSion fRuit and gingeR

ingrEdiEnts• 1 apple, finely sliced• ½ pineapple, finely chopped• 2 kiwi fruits, peeled and sliced• 1 orange, peeled and segmented (or you

can use 2 Satsumas)• 1 punnet blueberries or strawberries• 1 tbsp fresh ginger finely grated • 3 passion fruit, pulp and seeds• 200ml fresh orange juice

MEtHod1. Place all the fruit in a bowl.2. In the bowl, mix together the orange

juice, passion fruit and ginger.3. Pour over the salad and mix well.

Per Recipe

PerServing

Calories Protein(g)

Fat(g)

Saturates(g)

Mono(g)

Poly(g)

Carbo-hydrates

Sugars(g)

Fibre(g)

Salt(g)

419

105

8.3

2.1

1.9

0.5

0+

0+

0.4+

0.1+

0.5

0.1+

98.0

24.5

97.6

24.4

13.8

3.5

0.1

0.02

serves 4

You can use any fruit that you wish to in this fruit salad. When in season fresh Irish strawberries are divine!

serves 4


We would like to thank and acknowledge the support provided by the companies below in allowing us to use their recipes in the production of this cookery booklet.

recipe: 6edwina St lawrence, The kitchen in the Castle, Howth Castle, Howth, Dublin 13Tel: +353 (0)1-8396182email: [email protected]

recipe: 2,3,4,8,9Mark & Bernie Doe,Just Cooking, killahane, Firies, killarney, Co. kerryTel: 066 979 3660Mark: 087 975 3301Bernie: 086 609 5318email: [email protected]

recipe: 5,7kevin DundonChef/Proprietor,Dunbrody House Hotel & RestaurantArthurstown, new Ross, Co. WexfordTel: 051-389600Web: www.dunbrodyhouse.com

recipe: 1alannah ConlanCooks Academy, 19 South William Street, Dublin 2Tel: +353 [0]1 611 1666 Fax: +353 [0]1 611 1667 email: [email protected]

aCknowledgement


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