exquisite private chef - winter 2014-15

W e l c o m e t o t h e W i n t e r E d i t i o n 2 0 1 4 - 2 0 1 5

Fats: isn’t it time we knew it all?

Exquisite Private Chef

Contents Fats: isn’t it time… PG. 2

Food Nutrition Label PG. 2

Fats and Cell Membrane PG. 3–4

Margarine: The Truth PG. 4

Fats may hurt memory PG. 5

Farmed Salmon PG. 6

Fish or Supplements PG. 7

Inonotus Obliquus PG. 8–9

ORAC PG. 10

Tips of the Chef PG. 11

Restaurant Reviews PG. 12

Sources PG. 19

Recipes

Lamb Tajine with Figs PG. 13

Introducing ‘easy-peasy’ PG. 14

Recipe of the month PG. 16–17

Juice of the Month PG. 18

Healthy Snack PG. 18

It seems we cannot trust food manufacturers, and now fish farmers too. Today again we are facing with news that shows a complete disconnection between the animal and the ‘product’ it represents. With supermarkets (acting as powerful forces that no one can stand up to) pushing the price down – their buying price that is, not their selling price – and very few fishmongers looking to sell quality fish, we are given very few options to choose from. But what is it with Salmon that is making headlines?

» Continued, PG. 3

It has finally been recognised that not all fats are the same and most now agree that, while intake of Saturated Fats from animal source should be kept to a minimum, Saturated Fats from some vegetable source, such as Organic Extra Virgin Coconut Oil, have many properties and actually are good for health, and should be – in measure – incorporated in the diet. It is important to remember that, while it might not be possible to buy carefully sourced organic meat, buying cheaper option, such as pre-packed meat from supermarket shelves, may be more harmful than one may realise – especially if you have chosen to exclusively follow the Atkins Diet, the Dukan Diet, the Paleo Diet (see article: ‘The Paleo Diet: The Truth’ http://exquisiteprivatechef.blogspot.co.uk/2013/11/the-paleo-diet-truth_14.html),or any other high protein diets. Toxins (from man-made feed, including genetically modified feed1, and also from stress – remember intensive farming without natural light, fresh air, or space – animal are also sensible to their environment), antibiotics (to prevent animals from getting diseases) and most fat-soluble drugs will seat in fatty tissue (while water-soluble drugs will circulate freely in the blood, and interstitial fluids), allowing a large accumulation of all those products. It is therefore with no surprise that once the animal is slaughtered for food consumption plenty are still present in fatty tissues, and blood. The blood usually discarded – unless, for the manufacture of black pudding – may not present such a threat to health; however, fat around the meat might. Reducing the consumption of fat from meat source makes sense indeed, but what about all those ‘Good Fat’, ‘Rich in Omega-3’, ‘Pure Vegetable Oils’, and ‘non-hydrogenated Fat’ slogans appearing on so many labels, especially on processed foods packaging and ready-made meals?

» Continued, PG. 2

Salmon: consume with moderation

1 To know more about GM and GM-derived feed, legislation, and lack of, in imported feeds and imported meat, visit FSA website: http://www.food.gov.uk/science/novel/gm/gmanimal


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Understanding Food Nutrition Label

1 size of a serving and how many servings in a packet

2 calories per serving, if you eat the whole packet, you have to multiply the calories by the number of servings.

3 the listed nutrients you need to watch out for

4 list of essential nutrients, make sure you consume plenty of those everyday, including fibre, essential vitamins and minerals

5 quick guide to RDAs/RNIs (based on 2,000 Calories diet) More in spring 2015 newsletter! N.B. Remember your calorie needs may differ from the ‘average’ guidelines and you should always consume the same or less than the calories you are burning, on a daily basis.

Fats: isn’t it time we knew it all? » Continued…

Educating (us) consumers – and protecting us – is indeed the role of the Food Standard Agency. But is it really effective? What power does it really have when it comes to all food products in all of the shops, and when it falls on each singular council? Can it be trusted at all against lobbyists? 'Empowering everyone with the knowledge they need to make healthier choices is essential, but so is the commitment of food manufacturers and retailers. The food industry holds the power to […] reformulate foods to make sure products contain less salt and saturated fat. The nation’s diets will only improve if everyone plays their part.' (Peter Hollins, Chief Executive, British Heart Foundation) ‘On average, children and adults are eating too much saturated fat and much of this is unseen in processed foods such as cakes, biscuits, pastries, ready meals, pies, sausages, ice cream and fast food.' (Paul Lincoln, Chief Executive, National Heart Forum) Reading labels indeed matters. It should be second nature, and, take only a few seconds. Alice H. Lichtenstein, Professor of nutrition at Tufts University and director of the Cardiovascular Nutrition Laboratory says: "People tend to buy the same foods over and over, so it's worth it to read labels and find foods you like that are low in saturated and trans fat." It also pays to know your daily allowance, when reading food labels for fat content to understand how one serving of food fits in your diet.

What the label says, but not really telling you: - Trans fat: Trans fatty acids (TFA) occur naturally in dairy products

and meat from ruminant animals (e.g. beef and lamb). They are also produced during the industrial process to harden fats (e.g. margarine), which forms hydrogenated fats (source: food.gov.uk)

- Partially Hydrogenated Fat: <0.5 g of Hydrogenated fat present in one serving. Having several servings adds up

- Good Fats: refers to Mono and Polyunsaturated Fat, usually called Essential Fatty Acids (EFAs) or Omegas (e.g. Omega-3, Omega-6…)

- Bad Fats: refers to Saturated Fat - First Cold Pressed, Extra Virgin Oil: usually appears on Olive Oil

bottle or Coconut Oil Jar. It means that the oil has not been denatured by heating or solvent extraction process

- Extra Virgin Oil: usually obtained by mechanical process, and may be heat

- ‘Pure’ Oil: may be obtained by exerting high heat and solvent, usually a low grade oil that is rancid and unhealthy by the time it reaches supermarket’s shelves

- Good Cholesterol: refers to HDL protein, carrying fat from Adipose Tissue (fat Tissue) to the liver to be processed, and used

- Bad Cholesterol: refers to the LDL protein, carrying fat to be deposited into Adipose tissue for storage. Usually raised by Trans and Saturated Fat – is it really a ‘bad’ thing? More in spring 2015 newsletter!

- With omega-3s: in eggs for example, chickens were fed an enriched diet with Linseed (US: Flaxseed). Unfortunately, the body may not be able to process it (see article: ‘Omega Fatty Acids: The Truth’)

Winter Edition December 14 – March 2015

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Fats and Cell Membrane Why we should keep away from Trans Fats and Hydrogenated Fat

The main purpose of fat in the body is insulation and protection. In addition, fat transports vitamins A, D, E, and K – known as the fat-soluble vitamins – into and around the body. Fat is essential in the making of a healthy nervous system, of hormones and of all the body cells membrane. Fat supplies essential fatty acids (EFAs). "Your body is incapable of producing the EFAs, known as linoleic acid and alpha-linolenic acid, so it must derive them from food" explains Wahida Karmally, professor of nutrition at Columbia University and director of nutrition at The Irving Institute for Clinical and Translational Research.

Fig. 1 Fig. 2 Fig. 3

To be fair, the above figures might make little sense to you if you have never set foot in a chemistry class; therefore, I will explain them very simplistically: most molecules on earth are made of a Carbon atoms core and Hydrogen atoms – and Oxygen – including fat. Fig. 1 shows a Triglyceride, a molecule of fat, as it can be found in the blood. The light blue part of the molecule is Glycerol (Sugar-Alcohol compound), which is water-soluble; therefore, it will detach and free each strand of fat during digestion. Fig. 2 differentiates each strand as Saturated and Unsaturated, and you can easily notice the double bond (=) on the unsaturated fat molecule, making the molecule to bend. This is also shown more clearly in Fig. 3. Now look at the illustrations below:

Fig. 4 Fig. 5

Do you recognise anything? Yes, fat that we ingest also make up the wall of our cells (see Fig. 4 – showing a typical body cell). The body cannot produce EFAs. Now you can understand why the magic of a double-bond [of an Unsaturated fat] is so important: strands are not squashed together, allowing the cell to breath – letting Oxygen (O2) enter the cell membrane easily and excreting waste such as Carbon Dioxide (CO2), on its way to the lung (via the blood), to be exhaled, but also other waste from metabolic processes. » Continued, PG. 4


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Fats and Cell Membrane Why we should keep away from Trans Fats and Hydrogenated Fat » Continued… The polar region, as shown in Fig. 3, is water-loving (hydrophilic) and each ‘leg’ is water-repellent (hydrophobic), which allows a perfectly organised arrangement: cell contains liquid, and each cell is bathed in liquid (also known as interstitial fluid); therefore, only a sharing of water can occur from within and outside the cell – but also of gases, such as Oxygen and Carbon Dioxide. Anything else, such as nutrients, has to enter the cell through specific channels. Have you noticed the space between each strand of fat showing in the Cell Membrane? If you look again at Fig. 4, you can easily notice the ‘pink-ish’ vertical lines: they are not straight lines. This arrangement creates spaces, or channels, for the cell to breath.

Fig. 6

In a diet rich in animal Saturated Fat, and especially Trans-Fat (such as margarine), when the molecule of fat has been tempered with and the Hydrogen atom has been moved below the Carbon atom (see Fig 6). The body cannot recognise the above molecule; however, because it cannot produce Fat, it will still use it. Those molecules will make the Cell wall permeable and rigid (the legs are nearly straight, blocking channels for gases: waste will not be excreted as efficiently and oxygen will no longer be able to enter the cell as needed. The cell will fight to survive or die – if it fights, it will alter its DNA to survive in a very nasty environment. What this condition leads to? Cancer… Cancer is the result of cell mutation, cells that replicate abnormally, and multiply.

Margarine: The Truth Why most in-the-know hate it, and why consumers love it

“Trans Fat Molecules will make the Cell wall permeable and rigid”

Joanna Blythman wrote in the Mail online: ‘Without colourings margarine isn't yellow at all, but actually an appetite-crushing shade of sludgy grey’ (http://www.dailymail.co.uk/health/article-2274747/At-truth-Butter-GOOD--margarine-chemical-gunk.html#ixzz3JLKMb2Sp).

Have you ever heard: ‘Margarine is an atom short of plastic’, ‘if you leave margarine outside, no insect will go near it’, or ‘fungus will not grow on it’ In all fairness, margarine was created to answer a very important dilemma: true, butter is too hard to spread over a piece of bread, and oil is too liquid – it will soak the bread, ruining the toast experience. Margarine makes sense: it is easily spreadable. Margarine is the result of butter mixed with water (emulsion) to keep it in a malleable state; however, it seems that science has made Hydrogenated Fat a more lucrative option, rending margarine to a non-food item – the body cannot recognise the man-made molecule. Even all brands of ‘omega3’, ‘cholesterol-reducing’ Margarine do more bad than good!

Click on picture on the left to read how margarine is made according to the International Margarine Association of the Countries of Europe – IMACE). Taking butter out of the fridge a few minutes before using it, will give you little chance to want to buy and eat margarine ever again: This is the answer to the dilemma!


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Fats: Trans-Fat may hurt your memory Each new studies show their effects on our body and yet little is done to banned them completely

As I was researching facts about fat, today a new research came out with worrying results, and I had to share it with you. Peers have not yet approved the research but once they have, it will appear in the American Medical Journal. Researchers at the University of California in San Francisco School of Medicine presented 1,000 healthy men, who ate Trans-Fat daily as part of their diet, with memory cards with various words. Beatrice Golomb, MD, PhD, the lead researcher explains: “People were presented with a series of cards with words on them, and they had to decide if they were repeats, or newly-presented words. Each additional gram of Trans-Fat consumed per day was associated with .76 fewer words recalled.” Not a lot? Think again. The highest Trans-Fat eaters in the study took in around 15 grams per day: “That would be associated with 11 to 12 fewer words recalled,” Golomb says, “or about a 10% drop.” Blood cannot reach brain cells (neurons) directly, creating a natural defence mechanism called the Blood-Brain Barrier (a clever system preventing a myriad of conditions – everything, from bacteria to waste, is channelled in our blood at any given time). While O2, CO2, and Glucose, enter and leave blood vessels through diffusion, nutrients have to enter cells called Astrocytes. In turn, Astrocytes deliver these essential nutrients to the Neurons.

“While trans fats increase the shelf life of foods, they reduce the shelf life of people.” I explained earlier how Trans-Fat affects body cells membrane and that our nervous system requires fat (most neurons ‘leg’ (axon) are covered by fat layers – another effective insulating, protective and conductive mechanism), it is therefore possible that Trans-Fat alter neurons functions, and the diffusion of O2 and CO2 to and from blood vessels, to the most important parts of the brain. “I put things you eat into two categories: Foods and anti-foods,” Golomb adds. “Foods are the things that support the health and function of cells, and anti-foods adversely affect that. Trans fats fall into that anti-food category.” Ralph Sacco, MD, chairman of the Department of Neurology at the University of Miami School of Medicine, was also concerned that the effects were seen in men so young: “These findings are not that surprising, given that we know there are many connections between cardiovascular disease and brain health. We see here that diet early in life, before the middle-age years, can have a major impact on brain function even before we routinely think it is dangerous.” Both Golomb and Sacco agree that Trans-Fat appear to have no nutritional benefit whatsoever and suggests a way to cut back on trans fats: “People should read food labels and look for the word hydrogenated, or the word margarine or shortening, and avoid these foods as much as possible." Golomb says in a press release announcing the study findings, adding: “These are industrially produced fats that do not occur in nature. As I tell patients, while trans fats increase the shelf life of foods, they reduce the shelf life of people.” Golomb previous findings have included studies that found chocolate boosted word recall, and conversely, that trans fats influenced mood and behaviour, making people more aggressive and depressed.

Source Beatrice Golomb, MD, PhD, professor of medicine, UC San Francisco School of Medicine. Ralph Sacco, MD, chairman, Department of Neurology, University of Miami Miller School of Medicine.


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Salmon: consume with Moderation Why farming fish has created more problems that solving them

Fatty fish are good for health, but they are also very polluted (thanks for industries dumping waste in the sea, including heavy metals, and our water system draining human-hormones in the sea). Pregnant women and young children must eat fish reasonably, recently warned the experts. While salmon stands as the symbol of a healthy and balanced diet, an article denouncing farmed salmon pollutant concentrations appearing in VG magazine led the Norwegian government to review completely its recommendations: “Young women and pregnant women should not exceed two or three servings of fatty fish a week”. This announcement has raised concerns about the toxicity of salmon (and other fatty fish), particularly vulnerable to pollutants. Fatty fish like salmon, sardines, mackerel and herring are those whose lipids represent more than 2% of their normal body composition. Health authorities recommend their consumption, because they are rich in omega-3 Essential Fatty Acids (EFAs) and their beneficial role cannot be denied, especially for cardiovascular health. However, all fatty fish are particularly vulnerable to pollutants such as PCBs, compounds used in many industries until they were banned. These molecules are poorly biodegradable: they accumulate in the environment and in particular in the marine sediments. Fish ingest these toxins. Over time, they are stored in their fat (older the fish, the higher levels of PCBs – raising another question). A study, conducted between 2003 and 2006 by the French National Agency on Food Safety, Environment, and Workplace Security (ANSES), the Ministry of Agriculture and Fisheries, and the National Institute of agronomic Research (INRA) demonstrated that the average PCB contamination of sardine and mackerel is higher than salmon. The results show PCB presence in the fish itself, but do not take into consideration that a portion of salmon has more fat than sardines, which are the storage location of PCBs. "All fish are contaminated” alert Pierre Souvet, cardiologist and president of the French Health Environment Association. Large predatory fish like tuna are more concerned with mercury, while the smaller ones like salmon are exposed to dioxins or PCBs. "No need to do without one type of fish, it is best to vary their consumption and place of supply”, adds Pierre Souvet. “This avoids the risk of being exposed continuously to the same toxic substance."

"Standardization of the feeding of farmed fish gives less individual differences in their levels of PCBs and dioxins”, says Jean-Charles Leblanc, head of the Department of the Risk Assessment of Food at the ANSES. “Wild fish, however, may be somewhat or very contaminated, according to what they ate." This statement indicates there may be no difference between farmed and wild fatty fish such as salmon, whether some are more contaminated than others. A Canadian study, comparing farmed salmon and wild Pacific salmon, gave concrete evidence there is a significant difference. (http://news.bbc.co.uk/1/hi/sci/tech/1098564.stm) Alternating from your regular supermarket to a fishmonger, and from wild to Organic farmed salmon will reduce contamination from the same source. To cover the needs for Omega-3s while minimizing exposure to various pollutants (including PCBs), the ANSES recommends against eating fatty fish more than twice a week, alternating fatty fish and lean fish, for adults and children from 10 years. Since several studies have shown the deleterious effects of PCBs on children's mental and motor development, the ANSES has made recommendations specifically for children under three years, pregnant, lactating women, and girls of reproductive age – they should avoid eating fish that may be high in PCBs. Since 2001, European regulations impose controls on the levels of PCBs and dioxins in fish on the market. "In recent years we have noticed that dietary exposure to PCBs [in the French population] had decreased due to the establishment of this strict regulation” explains Jean-Charles Leblanc. “It's very reassuring because the results of several studies show that today very few people exceed the threshold values”. I have found no research of the kind in UK…


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Is eating Fish better than taking oil supplements:

Not all fats are bad: some are beneficial and their properties without compare

Considering supplementing fish oil instead of eating fish brings up an interesting debate: since, in nature, nutrients do not exist in isolation, and usually when found in whole foods, they have a synergetic and harmonious relationship. A small study of Heart Disease patients conducted in Australia suggested that eating fish twice a week may be more effecting than supplementing with fish oil. The EPA and DHA found in fish and krill oil have been found to be lacking in modern diets, and out of balance with higher omega 6 oil levels – to the extent that this is unlikely to be redressed with fish suppers alone. Many people do not eat fish regularly, or not all, and with more and more vegetarians and vegans, avoiding fish altogether, they are therefore dangerously missing out on Essential Fatty Acids (EFAs), and should still look at supplementing with Krill oil (Krill oil DHA and EPA are the biologically active forms of omega-3s so do not require lengthy conversion, reliant on many nutrients such as magnesium and zinc, compared to the precursors of omega-3s found in vegetarian forms such as linseed or hemp oil). Why Krill oil? (inspired from Nutrigold) It is important to remember that both fish oil/krill oil contain a wide range of compounds, not just EPA and DHA in isolation (cold liver oil is high in Vit. A). Krill oil, for example, also contains one of the most powerful antioxidants we know about: Astaxanthin, the pigment that gives krill its bright pink colour and protects the omega 3 oils from damage. The EPA/DHA in krill oil are also in Phospholipid form (see Fat and Cell Membrane PG. 4 – they are directly absorbed through the gut avoiding typical fat digestion processes and incorporated as phospholipids directly in cell membrane), and have a much higher bioavailability than those in fish oil; therefore, you would not need to take so much of it to achieve beneficial results. In fact, krill oil has been shown to be 21 times more effective at reducing fat around the heart than fish oil, and over twice as effective at reducing fat in the liver.

Krill oil has been shown to influence gene expression in the liver in a way that reduces the risk factor for obesity and diabetes. A further study has shown benefits for ulcerative colitis. Krill oil has also been demonstrated to significantly improve brain function in boys diagnosed with ADHD. The EPA and DHA found in both fish and krill oil have been shown to improve behaviour and brain function with Autism, Asperger’s and schizophrenia, as well as showing benefits for those suffering from asthma, arthritis and several inflammatory conditions. Astaxanthin has supreme antioxidant potential making it ideal at protecting cell membranes from free radical damage. Recent research has shown that Astaxanthin is particularly efficient at crossing the blood brain barrier (human clinical trials have demonstrated its power in preventing age-related dementia). This backs up findings that have shown Astaxanthin can protect against damage from ischemia, something that occurs during stroke, and is also a potent agent in protecting against neurodegenerative disorders such as Alzheimer’s disease. Couple the antioxidant effects of Astaxanthin with the anti-inflammatory actions of omega-3s in Krill oil and you have a very powerful way of protecting the brain from cognitive and ageing disease and generally maintaining brain health. Krill Oil Interactions: Medications that slow blood clotting (Antiplatelet / Anticoagulant drugs) interact with Krill Oil. Krill oil may slow blood clotting: taking Krill Oil along with medications that also slow clotting might increase the chances of bruising and bleeding. The list of some of the medications that slow blood clotting includes: Aspirin, Clopidogrel (Plavix), Diclofenac (Voltaren), Ibuprofen (Advil, Motrin…), Dalteparin (Fragmin), Enoxaparin (Lovenox), Naproxen (Anaprox, Naprosyn…), Heparin, Warfarin (Coumadin)…


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Inonotus Obliquus:

Something worth knowing…

Who on earth decided to look closely, pick and even contemplate eating something that looks like burnt wood charcoal – in no way appetising – growing on trees; in fact, a parasite to trees? Perhaps, a bit like the same person who decided to pick and cook with black truffle, now one of the most expensive food on the planet. We do, in fact, need to thank this person. Inonotus Obliquus, also called Chaga Mushroom, has been used all over Asian countries for millennia, including Siberia, where they still brew it rather than black or green tea. Jan Cisek writes for Feng shui London: “Chaga is a primary adaptogen, cancer fighter, immune system modulator, anti-tumour agent, gastrointestinal tonifier, longevity tonic and genoprotective agent (DNA-shielding).” Active constituents of Inonotus Obliquus: Amino Acids, Beta Glucans, Betulinic Acid (only from Chaga collected on Birch Tree), Calcium, Chloride, Copper, Fibre, Enzymes, Flavonoids, Germanium, Inotodiols (main bioactive compounds of the fruiting body of the mushroom), Iron, Lanosterol (precursor to Cholesterol/Steroids), Manganese, Magnesium, Melanin, Pantothenic Acid (Vit B5), Phenols, Phosphorus, Phytonutrients (chemical compounds that occur naturally in plants), Polysaccharides, Potassium, Saponins, Selenium, Sodium, Sterols (steroid alcohol), Trametenolic Acid, Tripeptides, Triterpenes, Triterpenoids, Vanillic Acid, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin D2 (Ergosterol), Vitamin K and Zinc. Several studies have demonstrated the following properties of Chaga: • Anti-Cancer – killing cancerous cells, and allowing

Immune System to recognise such cells as ‘non-self’

• Anti-HIV (may relieve symptoms from the virus), • Antibacterial, • Anti-malarial, • Anti-inflammatory, • Antiviral, • Antifungal, • Antimicrobial, • Anti-Candida.

Chaga is an Immune System Modulator as well as an Adaptogen and has the highest level of Superoxide Dismutase or (SOD) detected in any food or herb in the world – an enzyme that repairs cells and reduces the damage done by Superoxide, the most common free radical in the body. Found in both the dermis and the epidermis, SOD is key to the production of healthy fibroblasts (skin-building cells). Studies have shown that SOD acts as both an antioxidant and anti-inflammatory in the body, neutralizing the free radicals that can lead to wrinkles and precancerous cell changes. Read more on the subject: http://www.chagamountain.com/health-benefits.html

» Continued, PG. 11


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Inonotus Obliquus:

Something worth knowing… » Continued…

How to make Chaga Tea: 3 tablespoon (tbsp) of Chaga pieces for 1 litre of pure water (or spring water) Method 1: Nice and Easy! Bring to boil in a lid-covered pot, and then simmer for 10 minutes. Method 2: Intense concoction In a lid-covered pot, simmer for 1–2 hours on medium-low heat, reaching a maximum of 85˚c (Do not boil) Do not use tap water. The longer you boil the tea the bitter it will get. You can sweeten to taste, with Honey or Organic Agave Syrup, and/or a touch of lemon. Do it your way! 1 level teaspoon (tsp) of Chaga powder for 1 mug Mix powder in a hot water from kettle, and enjoy this earthy-like hot chocolate-like drink Enjoy the tea as an afternoon treat. Stop whatever you do. Seat in silence. Put your feet up. Relax. Let the tea warm you up and feel the goodness entering your every cell. Take that moment to meditate if it is your thing, anything as long as you can have a moment to yourself in peace, and quiet.


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ORAC:

What is ORAC? The antioxidant values of foods listed are expressed in ORAC (Oxygen Radical Absorbance Capacity) units, a unit of measurement for antioxidants developed by the National Institute on Ageing in the National Institutes of Health (NIH), as a way to measure a food’s ability to neutralize Free-Radicals. …………………………………………………………………………………………………………………………………….

* Kale: The highest ranked vegetable ** The average Green Tea bag contains a maximum of 2g of tea Source USDA Database for the Oxygen Radical. Absorbance Capacity (ORAC) of Selected Foods, Release 2 http://www.orac-info-portal.de/download/ORAC_R2.pdf

Food ranked per 100g µmol TE/100g

Spices, Sumac, Bran, Raw 312400

Spices, Cloves, Ground 290283

Herbs, Oregano 175295

Herbs, Rosemary 165280

Herbs, Thyme 157380

Spices, Cinnamon 131420

Spices, Turmeric 127068

Mushroom, Chaga 110400

Berries, Açaì 102700

Berries, Goji 59000

Nuts, Pecans 17940

Ginger, Root 14840

Raisins, Golden Seedless 10450

Berries, Cranberries, Raw 9090

(Cranberry Juice, unsweetened 1452)

Beans, Red Kidney, Raw 8606

Prunes, Dried, uncooked 8059

Wine, Red (1 Glass - 150ml) 7551

Vegetables, Artichokes, Raw 6552

Berries, Raspberries 5065

Berries, Blueberries 4669

Fruits, Pomegranate 4479

Berries, Strawberries 4302

Fruits, Apples, Raw, with skin 3049

Fruits, Oranges, Raw 2103

Vegetables, Kale 1770

Vegetables, Broccoli, Raw 1510

Tea, Green, Brewed 1253

- Most Dry Herbs and Ground Spices are ranked between

100,000 – 300,000: making them the highest antioxidant

food in the world, hence, a little suffice!

= 1 g of Suma contains more antioxidants than 200 g of Kale* and

300 times more than 100 g of Green Tea**

- Most berries are ranked between 4,000 – 5,000

- Most Dry fruits rank higher than fresh raw fruits,

- However, commercial juiced fruits rank much lower (probably

because they are too diluted (are mostly water), processed, and

the goodness taken away)

- Green Juice powder or fresh Green Juice (made with a mix of

Organic Kale, Greens, Broccoli, Ginger, Apple, Pear, Beetroot,

etc…) is rich in Bio-available Minerals, Vitamins, and a whole

array of goodness because they are raw (as long as you do not

use a centrifugal juicer – always use a Masticator or a Blender).


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Tips of the Chef It is that time of the year when we need to boost our immune system and what best way to enjoy citrus foods, which are in season. Although, one fruit in particular has demonstrated many beneficial properties, and is extremely rich in antioxidants: Pomegranate. Below I am going to show you how to get the seeds out without making a mess…

2 1 3 5

4 6 1 Press gently and roll pomegranate, until the skin feels softer 2 Make a horizontal incision (some juice may burst) 3 Separate fruit into two halves 4 Tap gently on the Pomegranate shell with the back of a soupspoon until all arils have dropped into your hand 5 Carry on until no seeds are left 6 If you were gentle enough all of the arils should be intact. Et Voila! Easy… No mess… no white bits and no washing up!


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Côte Charlotte Street 124-126 Wardour Street, London W1F 0TY

Tel: 0207 287 9280 www.cote-restaurants.co.uk [email protected]

DINNER RATING Overall Dinner Rating

Food & Drinks Service Atmosphere Value Comment A very nice restaurant as pre-theatre dinner option (with the focus of the evening on the show itself, not on the food). A perfect place for friends to meet up and enjoy a relaxed evening.

‘L’Étoile’ 30 Charlotte Street, London W1T 2NG Overall Dinner Rating: 3/10

Greeting was quite impressive; however, service stopped there, it was there on end non-existent. Pre-theatre dinner prices are attractive indeed but exact same portions are served ‘A la Carte’ menu with twice the price tag. Goat Cheese wrapped in fillo pastry: tasteless finger-food size portion, diced tomato and no dressing. Duck main course was rubber-like, uneatable and lacked any kind of flavour. Wandering if the cook ever taste food before it leaves the kitchen. Bill brought under 5 seconds! Very disappointing on every levels: place is outdated, portions are tiny – overpriced; food is frighteningly basic, lacks flavours, character and in no way reach the lowest of expectation.

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Côte website: “Our inspiration for the food and design of Côte is a modern interpretation of the many famous bistros of Paris.” It felt indeed as if I was transported in a little brasserie in the heart of Paris

Service was good and the large team of waiters and Maître D, meant there was always someone around

Atmosphere is relaxed; though restaurant was fairly empty by the time I arrived but by 7pm place was loud, impossible to have a conversation

Food is perhaps too simple but the price leaves little to complain about

Dishes Sampled Endives, Walnuts and Goat Cheese Salad

Basic Presentation. Goat cheese tasted premium, pity there was only a teaspoon worth. Tasted sweet and salad is not overly dressed. Breaded Chicken breast served with mashed potatoes

There was nothing else to expect in the plate. Tasteless, greasy (true, does not beat the Bucca di Lupo Roasted Quail), and the potato mash was hard and compact. The gravy was straight out of the sachet, and lacked any kind of seasoning. Apple Crumble

Looked and smelled buttery. The apple compote was not too sweet nor too acidic. Crumble was very floury yet not crunchy at all.


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RECIPES ………………………………………………...……….. Moroccan-Style Lamb Tajine with Figs Winter is upon us once again, with colder, shorter days, and again rain (and, loads of it). Rain takes the light out of the day, which feels that much shorter, especially when the lights have to be switched on way before afternoon-tea, and the only thing missing (for most in London) is a heart-warming fireplace. This recipe is to make you feel warm inside, from a warm-feel-good-heat to a full-on-fire-blazing-heat; depending on how hot a dish you want to serve. Serve it with steamed couscous to live the real experience as if you were in the heart of a Moroccan Souk. Ingredients for 6 people:

1.5kg boned Lamb shoulder* 1 Large Red Onion 2 Tbsp Honey 250 g Soft Dried Figs 1 Tbsp Tomato Paste 1 Litre Lamb Stock 1 Tsp Corn Flour (optional) 2 Tbsp Rice Bran Oil 1 tin of Chick Peas Chopped Coriander (optional) Whole/sliced almonds Salt Pepper Spice Mix: 4 Garlic Cloves 4 Cloves 2 Cardamom Pod Half Tsp Cumin Seeds Half Tsp Coriander Seeds Half Tsp Ground Ginger Half Tsp Turmeric Half Tsp Paprika Half Tsp Ground Cinnamon PM Chilli Powder (optional) PM Chilli Flakes (optional) Harissa Paste (optional) * or Lamb neck if you prefer premium cut

Prepare Lamb: cut chunks of about 3–4 cm (1 ½ inches) (shoulder or neck – do not use leg of lamb, as it will dry pretty quickly). Make sure the meat is dry (pat dry with kitchen towel, if necessary). Let to rest at room temperature for at least half an hour. Put all spices, including garlic cloves, into a mortar and using the pestle, crush gently all ingredients, until you obtain a smooth paste. You may also add a little honey to help. Use a Fireproof Tajine dish, or a sautéed pan (if you do not have a Tajine Dish, or it is not fireproof), and pour the Rice Bran Oil. The pan should be very hot when you place the lamb pieces. You may have to repeat this process several times, as you want to brown all sides (about 3 minutes each side) – not boil the meat –, until all the lamb is used. Collect the meat into a sieve on top of a bowl (you want to keep all that yummy juice). Let to rest. Using the same pan, lower the heat and pour the Spice Mix, and using a wooden spoon stir gently without burning. Add the chopped onions, stir and place lid until onions are melted (5–10 minutes). Still on low heat, add the tomato paste. Keep on stirring until it is starting to brown. Then add the honey. Set on medium heat, and place the meat from the sieve. Stir gently until all of the meat is nicely coated. Pour over some of the hot lamb stock and the meat juice that you collected, to cover the meat. Place a lid. Once the liquid is boiling, (if you have used a sautéed pan pour the stew in a Tajine dish), add the chickpeas and place the Tajine dish in the oven (180˚c) for 45 minutes. Check liquid level every 15 minutes also, top up with hot stock if necessary. Cut the figs in wedges. Remove tip, as it is not very pleasant to eat, and add to the Tajine. Cook for a further 15–25 minutes. Check the seasoning. If necessary add salt and pepper. Use corn flour to thicken sauce if it is too runny (use a little bowl and add a tbsp of water, mix until smooth and pour in the sauce, stir gently). Let to rest for 15–20 minutes. Replace in oven before serving, if necessary. Follow the guidelines on packet to cook couscous. In general 1 cup full of couscous for a cup full of hot boiling salted water. Add butter and olive oil to make it fluffy – keep the grains from sticking together. Top the dish with freshly chopped coriander and almonds; place the Tajine Dish in the middle of the table, and the couscous. Enjoy with a bit of harissa to make the dish as hot as your heart desire.


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INTRODUCING: ‘Easy Peasy ’ Recipes for the health-conscious busy souls and the ‘can’t-cook-won’t-cook’

Pea Soup, Chestnut and Crispy Pork

“This soup is very easy to make, filling and a fantastic winter warmer; ideal for the cold wave we are experiencing.”

How appropriate that my first recipe on my new ‘Easy Peasy’ section be Pea soup. I have to admit I love peas, but catching them with my fork is only fun for a while. Now a grown-up, I definitely take my mum’s advice at heart: “Do not play with your food!” (Sounds familiar?). I am quite happy to have peas whole in broth or mixed in thick vegetable soup, than in my plate as a vegetable. If you are like me you will love my recipe. It is nutty and packed with lots of nutrients, including bio-available Iron, plus vitamin K, Manganese, fibre, vitamin B1, Copper, vitamin C, Phosphorus, and Folate. Peas are also a good source of vitamin B6, Vitamin B2, Niacin, Zinc, Protein, Magnesium, Potassium, and Choline. Chestnuts (using pure Organic chestnut flour as a substitute for starchy vegetables, such as potatoes), also rich in Manganese and Essential Fatty Acids, and Pork, exceptionally rich in Niacin, Thiamine, Vitamin B12, Riboflavin (B2), Copper, Phosphorus, Selenium and Zinc, make this soup a healthy option indeed, and a very cheap one to make too. If you consider that Pork is also very rich in Saturated Fat, or you want to keep this soup a strict vegetarian dish, and take it all out completely, honestly, I will not take it personal. Make the recipe your own - feel free to experiment with what works with your taste buds. Why not send me your feedback, and I will share it via my blog!

ORGANIC FROZEN PEAS (550 g) £1.99 Organic Chestnut FLOUR (500 g) £3.00 1 RED ONION £0.41 1 HEAD OF GARLIC £0.37 500 G PORK BELLY £3.45 RICE BRAN OIL £2.00 CHINESE FIVE-SPICE £1.99 ALL FOOD should not cost you more than: £13.21 – Based on www.waitrose.com (and completely empty kitchen cupboards)

But the recipe itself will cost only: £7.20 (Or £1.20 per person!!!)

Vegetarian option – without pork belly: £0.62 per person

First, crush 1 garlic clove in the mortar, and gently work it with the Chinese Five-Spice – use mix to rub all over the sliced Pork belly (remove skin, cut in half lengthwise, then slice 1-2’’ thick pieces). Let to rest overnight, in a covered plate (or minimum 2 hours). On the day, gently deep-fry Pork belly in rice bran oil, about 15–20 min (pork should have a nice dark-brown colour from spices – if it darkens too quickly lower heat). Lift pork slices onto kitchen paper, remove when still hot and then place each piece on a cooling rack. Let to dry for 1–2 hours, allowing the excess fat to drip. Chop onion in Brunoise, lightly crush remaining garlic cloves, and very gently soften with a touch of oil in a large pot with a lid – over a medium-low heat for 5 min. Add the peas, cover with water, place the lid and bring to boil. Then, simmer gently for about 20 min. Use your handheld blender to mix the soup, and add the chestnut flour, a teaspoon at a time. Let to rest. If the soup thickens too much add more water. Dry-fry Pork belly slices (without oil). Toss in a hot pan until nicely crispy (about 3 min each side). Slice some sage. Pour soup in bowls, add crispy pork, and sprinkle with sage. Enjoy! Want to make it a Christmas special, why not add honey-roasted chestnuts (toss chestnuts in little oil + honey, oven 180˚c – 12 min).

Ingredients for 6 people:

250 g Fresh or Frozen Organic Peas 1 medium-size Red Onion 4 Garlic Cloves 100 g Walnut Flour (Organic) 500 g Fresh Pork Belly (or slices if you prefer) 250 ml Rice Bran Oil 1 Tbsp Chinese Five-Spice 2 Litres Water Chopped Fresh Sage (optional) Steamed Chestnuts (optional) Salt Pepper


15

Moroccan-Style Lamb Tajine with Figs

Pea Soup, Chestnuts and Crispy Pork

“Southern-Style” Orange and Cinnamon Caramelised Chicken


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RECIPE OF THE MONTH …………………………………. ‘Southern-Style’ Orange and Cinnamon Caramelised Chicken I have always been fascinated with some parts of America where they marinate meat in huge amount of liquid, and wanted to experience the whole process, understand and compare with my usual ways (spices rubbing on meat, red wine marinade, or simply olive oil and condiments such as apple cider vinegar, lemon juice, herbs and several crushed spices). Here is my version:

Ingredients for 8 people:

2 Medium Organic or Free-range chicken 2 medium-size Red Onion 1 Garlic head 2 Banana Shallots 1 Leek 4 Carrots 2 litres Orange Juice 2 Lemons 8 Spring Onions 4 apples 3 Pepper (of different colour) 50 ml Sesame Oil 150 ml Rice Vinegar 250 ml Teriyaki Sauce 100 ml Passion Fruit Vinegar 50 ml Olive Oil 100 g unrefined Sugar 1 Tbsp Ground Cinnamon 1 Tbsp Ground Moroccan Spice Mix 1Bouquet Garni 2 sticks of Lemongrass Ginger thumb-size 1-4 Chilli (optional) 2 Litres Water Salt Pepper

Wear surgical-like gloves if necessary. Remove elastic band from chicken, and remove the fat at the rear-end opening (usually, a white lump). Prepare the chicken Patchcock-style. With a sharp knife, make an incision following the costal bone, and break/cut the bone on its entire length. Repeat process on the other side of the bone. Make sure to cut, as close to the bone as possible, to avoid wasting meat once the bone has been pulled the chicken should be opened completely on one side only. Flip the chicken over and the opening should be on your chopping board. With the palm of your hand, press against the spine and flatten the chicken. Help each part by lifting up the leg or breast while keeping your other hand pressing on the vertebra. In a pan, on very low heat, toast the spices and rub with some salt and pepper on the skin and inside of the chickens. In a large container, place the chopped onions, shallots, carrots, leeks, and apples in Paysanne, pour over oils and orange juice. Grate Lemon skin and then cut in quarter, add to the mix. Place gently the chickens in the container. Cover with lid or with aluminium foil and clean film, and let to rest for 24 hours in fridge or outdoor if outside temperature is at a maximum of 4˚c.

» Continued, PG. 16

“Amazing flavours and the chicken is so juicy. Finger licking good!”


17

» Continued…

After 24 hours, pull chickens out of marinade, and place them on kitchen clothes or paper towels. Let to rest. Set your oven on 200˚c. Drain vegetables and pour liquid in a stockpot. Bring to boil and simmer until a third of the liquid remains. You can remove the lemon wedges if you prefer a less bitter taste. Place the chicken on an oven tray lined with parchment paper. Avoid using aluminium foil as it will stick and make a mess at the end of the cooking process. Place the tray in the middle of the oven, close door and lower heat to 180˚c. In a pan, pour teriyaki sauce, vinegars, and sugar, and the ¾ of reduced marinade. Keep on medium-high heat until the liquid thickens. 15 minutes after you have put the chickens inside the oven, pull the tray and pour over the hot reduced marinade-vinegars mix, as to cover all parts of the chickens. Repeat the process with the liquid on the oven tray, every 15 minutes. After 1 hour, the liquid should have reduced to nothing and chickens should be getting nicely caramelised. Use all the liquid left at the bottom of the train and let the chicken in oven for a final 15 minutes. During this time, chop peppers and add to the drained vegetables in a very hot sautéed pan, and gently toss, and once a little brown add the remaining quarter of juice from marinade. Cover and let to cook until the vegetables are nicely cooked (15 minutes, medium-low heat). Check seasoning. Take chickens out of the oven. Check with a toothpick or edge of a pointy knife – juice should run clear. Place the caramelised vegetables at the bottom of a large dish, sprinkle sliced Spring onions, place the chicken on top and serve immediately. You can serve this dish with potato mash or steamed rice, or stir-fried rice with peas and spring onions.


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JUICE OF THE MONTH …………………………………. Avocado Shake – a tasty, nutritious and filling alkaline recipe When it comes to nutrient-dense food this recipe reach level high, so you would expect this juice… (Hum…! This is a shake, sorry…) this shake (better…) to taste like grass and ‘swallowing the goodness’, a task of its own; however, this shake is ideal after the gym, or as a snack, when the next meal seems like an eternity away.

HEALTHY SNACK ………………………………….

Apple stack with Almond (or mixed Nuts) Butter, and Blueberries

Merry Christmas and a Healthy New year

Wash thoroughly your vegetables. Use Organic rice or apple cider vinegar in the water if you prefer not to use any commercial product. Dice all vegetables, scoop the Avocado, and place together with the almonds in your Vitamix-style blender. Add one ice cube if necessary. Drink immediately. This amazing, very nutritious and tasty shake will have you forget all about the old-fashioned American-style milk shake. You can add any of the optional ingredients to make it interesting and a different shake every day. You have added your own ingredient; why not share your experience via my blog.

Organic Ingredients for 1 snack:

1 apple of your choice 1–2 Tbsp of your favourite nut butter 1 handful blueberries

Organic Ingredients for 1–2 Large Glass:

1 Small cucumber (or Half of a larger one) 1 Stick of Celery 1 Banana 8 Almonds 1 Avocado ½ Red Pepper 4 handful of Curly Kale 1 Lime 2 Tbsp of various Sprouted Seeds (Alfalfa, Red Kale, Red Radishes, Broccoli) 1 pinch Himalayan Salt 1 Tbsp Argan Oil 1 tsp Spirulina 1 Tbsp Supergreens Powder (optional) 1 tsp Wheat Germ (optional) 1 Tbsp Oat Bran (optional) 1 handful of Parsley (optional)

Can it be that simple to eat a healthy snack? ‘1 apple keeps the doctor away’, so here is a way to eat one whole apple in a snack that is packed with healthy fats, antioxidants, Essential Vitamins and Minerals. Easy to prepare, quite fun to make and eat. Stack it up your way! Think healthy Oreo…


19

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