Monthly Archives: July 2014

Shakshuka (spiced egg and veg stew) + My Fraudulent Mashed Potatoes

shaka 3               celery root mash1

Shakshuka (spiced egg and veg stew)

Recipe supplied by my dear friend Sigale Hicks.  This is a Israeli and Moroccan inspired dish, full of flavour and deliciously filling 🙂  It can go with a hardy piece of bread, but I prefer to serve it with My Fraudulent Mashed Potatoes!

Ingredients for Shakshuka:  (serves 4)   *Can use any veg you have or like!

-3 cans of crushed tomatoes

-4 cloves of garlic (chopped rough)

-1 small onion (chopped rough)

-1 small eggplant (chopped into bite sized pieces)

-1/2 cauliflower (chopped rough, no stem)  *own prep

-1/2 cup of sliced mushrooms

-1 green or red pepper (chopped bite size pieces)

-4 free range eggs

-1 tbsp of rice bran oil

-3 tbsp of Moroccan spice mix or curry spice mix or Cajun spice mix

-salt and pepper to taste

-Large pot with lid and a large spoon

*Cauliflower prep: 

Boil cauliflower until slightly tender and drain. Put to side to add into Shakshuka.

Shakshuka:

Start by heating the rice bran oil in the pot over med-high heat.  Add the onions and sauté for 1 minute or until soft.  Add the garlic and cook until fragrant.  Add the 3 cans of tomatoes and all the veg.  Stir all together.   Add the Moroccan spice (or curry or Cajun spice) and stir in.  Put the lid on the pot and simmer for 10 to 15 mins, or until veg is cooked soft.  Add the salt and pepper to taste.  When the veg is soft, keep the heat as is and use the large spoon to make a small divot (shallow hole) for the egg to sit in. Crack the egg into the divot, do this for all 4 eggs spreading them around the pot.  Pop the lid on and cook until eggs are white.  Take the lid off and use the large spoon to scoop under each egg to see if the whites are cooked all around, the yoke should be soft (be careful so not to break the yoke while you check).  If the egg is cooked to your liking then the Shakshuka is done!  Scoop 1 egg per person + veg into a bowl and serve.

* This recipe can feed a family of 4 for $10 depending on what veggies are used 🙂

shaka 2  This is what the eggs should look like when first cracked in

shaka 4 Runny eggs are best with this dish!

*Optional to serve Shakshuka with My Fraudulent Mashed Potatoes  (recipe below)

My Fraudulent Mashed Potatoes: (serves 4)

-1 large celery root (peeled and chopped into 1 inch cubes)

-1 parsnip (skin on, chopped into 1 inch cubes)

-2 cloves of garlic (peeled and rough chopped)

-2 tbsp of butter or margarine or olive oil

-salt and pepper to taste

-1/2 cup of ricotta cheese (optional)*

-medium sized pot with lid

-1 mug or bowl to collect veg water

-hand-blender

Put the chopped celery root and parsnip into the pot and cover with hot water.  Add a pinch of salt, put the lid on, and bring to a boil.  Boil until veg is soft enough to squash with a fork. When the desired texture is reached, drain the water into a mug or bowl and keep to the side.  Add the garlic, butter (or chosen ingredient)  and ricotta cheese (if using).  Use the hand-blender to blend the veg  mixture until smooth, adding the water until reaching a creamy mash potato-like texture.  Add salt and pepper to taste, and serve with Shakshuka!  I like this mash because it gives more depth of flavour  and vitamins then regular potatoes 🙂  Add any meat to these dishes to get a protein boost and to keep fuller for longer!

Hope you enjoyed these recipes!  Thanks and be aware and eat with care 🙂

celery root mash2      Mash texture

shak mash and chicken Dish served with roast chicken breast (no egg)

Article: Organic Foods Contain Higher Levels of Certain Nutrients, Lower Levels of Pesticides, and May Provide Health Benefits for the Consumer

organic foods nutritional value article

Click the underlined link above to read the systematic review of studies on organic vs conventional produce.  Really interesting stuff to think about in relation to choose organic or not.  I think it exposes a lot of holes in research process, but it gives good advice into what can be done in the future to makes organic food studies more reliable.  It provides a great overview of the benefits of organic fruits, veg, and dairy products, but still gives a realistic perspective on the pitfalls.  Hope you enjoy reading this article.  Be aware and eat with care 🙂

Ref:

WalterJ.Crinnion, ND

Volume 15, Number 1 Alternative Medicine Review

Organic food is higher in antioxidants and lower in pesticide residues

Br J Nutr. 2014 Jun 26:1-18. [Epub ahead of print]

Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses.

 Abstract

Demand for organic foods is partially driven by consumers’ perceptions that they are more nutritious. However, scientific opinion is divided on whether there are significant nutritional differences between organic and non-organic foods, and two recent reviews have concluded that there are no differences. In the present study, we carried out meta-analyses based on 343 peer-reviewed publications that indicate statistically significant and meaningful differences in composition between organic and non-organic crops/crop-based foods. Most importantly, the concentrations of a range of antioxidants such as polyphenolics were found to be substantially higher in organic crops/crop-based foods, with those of phenolic acids, flavanones, stilbenes, flavones, flavonols and anthocyanins being an estimated 19 (95 % CI 5, 33) %, 69 (95 % CI 13, 125) %, 28 (95 % CI 12, 44) %, 26 (95 % CI 3, 48) %, 50 (95 % CI 28, 72) % and 51 (95 % CI 17, 86) % higher, respectively. Many of these compounds have previously been linked to a reduced risk of chronic diseases, including CVD and neurodegenerative diseases and certain cancers, in dietary intervention and epidemiological studies. Additionally, the frequency of occurrence of pesticide residues was found to be four times higher in conventional crops, which also contained significantly higher concentrations of the toxic metal Cd. Significant differences were also detected for some other (e.g. minerals and vitamins) compounds. There is evidence that higher antioxidant concentrations and lower Cd concentrations are linked to specific agronomic practices (e.g. non-use of mineral N and P fertilisers, respectively) prescribed in organic farming systems. In conclusion, organic crops, on average, have higher concentrations of antioxidants, lower concentrations of Cd and a lower incidence of pesticide residues than the non-organic comparators across regions and production seasons.

PMID:

 

24968103

 

[PubMed – as supplied by publisher]