Chef's: Did You Know ...

Papaya~ Lutein found in Papaya juice has been proven to help reduce the risks of age related macular degeneration, which causes 50% of blindness in the UK, and the vitamins and minerals contained in the juice help prevent a number of health conditions from arthritis to cancer.

Research from leading nutritionists hails Papaya as the new super food due to its high vitamin, mineral and Phytochemical content.
Tasty ways to add some Lutein rich papaya into your life
So, why not super fruit your day by adding a little of the delicious Papaya to your diet and help your body along the way.

It is known that Juice extracted from Papaya Leaves can cure Dengu Fever. 2 tablespoon a day would be sufficient, however the taste is very bitter.

Papaya Colis

Papaya ~ 1 Ripe
Rubicon Papaya Juice ~ 300ml / 1/2pt
Honey Clear ~ 2 tbsp
Method: Peel the skin off the papaya, slice in half and scoop out the seeds using a small spoon. Roughly dice the flesh and place in a food processor with Rubicon Papaya Juice Drink, honey and lime juice. Liquidise until smooth then pass through a fine sieve. Keep stored in a covered container for up to 3 days in the fridge. Serve spooned over yogurt, ice cream or drizzled over fresh fruit.

Chef's Tip: This fruity sauce will liven up ice-cream or natural yogurt. Or why not try a little stirred into your favourite smoothie recipe for a hint of the exotic!

Salad ~ Mango & Avacado Summer Fresh

Mango (peeled and cubed) - 1
Avocado (peeled and cubed) - 1
Red Onion (Diced) - ½
Long Red Pepper(Finely Diced) - 1
Sugar – 1 tbsp
Salt – 1tsp
Lime Fresh (juice) - 1
Mint (Fresh) Finely diced - 2 leaves
Method: In a large presentable bowl, add the above prepared Fruit & Vegetable. Add the Lime Juice, Sugar and Salt and mix well. Now place in Fridge for 30-45mins. Serve Chilled

Chef's Tip: You can add any other fruit with this salad. The key ingredients is Fresh Lime Juice, Sugar and Salt! Enjoy it!

Fresh Black Peppers

Fresh Black Peppers from Kenya.

They taste absolutely smashing, if you are the one for Black Peppers.

Like many eastern spices, pepper was historically both a seasoning and a medicine. Long pepper, being stronger, was often the preferred medication, but both were used.

Black peppercorns figure in remedies in Ayurveda, Siddha and Unani medicine in India. The 5th century Syriac Book of Medicines prescribes pepper (or perhaps long pepper) for such illnesses as constipation, diarrhea, earache, gangrene, heart disease, hernia, hoarseness, indigestion, insect bites, insomnia, joint pain, liver problems, lung disease, oral abscesses, sunburn, tooth decay, and toothaches.[26] Various sources from the 5th century onward also recommend pepper to treat eye problems, often by applying salves or poultices made with pepper directly to the eye. There is no current medical evidence that any of these treatments has any benefit; pepper applied directly to the eye would be quite uncomfortable and possibly damaging.[27]

Pepper has long been believed to cause sneezing; this is still believed true today. Some sources say that piperine, a substance present in black pepper, irritates the nostrils, causing the sneezing;[28] some say that it is just the effect of the fine dust in ground pepper, and some say that pepper is not in fact a very effective sneeze-producer at all. Few, if any, controlled studies have been carried out to answer the question. It has been shown that piperine can dramatically increase absorption of selenium, vitamin B and beta-carotene as well as other nutrients.

Chef's: Did you Know ...

Strawberries ~ were seen as healthy food as long ago as 200BC, when the Romans cultivated them for their medicinal qualities. They believed the strawberry could bring relief from Depression, Infections & Fevers, as well as Ailments of the Kidneys, Liver and Blood. Centuries later, Madame Tallien, a prominent figure at the court of Napoleon, was reputed to bathe in the juice of strawberries for its healing properties.

It's doubtful, though, that a long soak in a strawberry bath is the best way to enjoy the fruit's nutritional qualities. Stick to eating them.
8 Strawberries contain as much Vitamin C as an Orange, a mere 50 calories per serving and a host of antioxidant chemicals that are believed to help protect against Heart disease and Cancer.

Strawberry Gazpacho Recipe for Valentine’s Day

Frozen Strawberries ~ 1 Pack
Fresh mint leaves
Vanilla Extract ~ 2 tsp
Water ~ ½ Cup
Honey ~ ½ Cup
Fresh Lemon Juice ~ 1 tsp
Fresh Lime Juice ~ 1 tsp
2 Cups total of any combination: Strawberries, Blueberries, Blackberries, Raspberries
Method: In a large saucepan, combine the frozen Strawberries, 3 or 4 fresh Mint leaves, and Vanilla extract. Bring to a boil, and simmer on low heat for 20-30 minutes. Remove from heat, cover, and chill in the refrigerator.
Pour the Chilled, Strained Strawberry mixture into a blender, add 1/2 cup water, Honey, Lemon & Lime juice. Blend until very smooth. Add remaining 2 cups of your choice of Berries, and pulse gently in blender. The mixture does not have to be fully smooth at this stage.

To serve, pour into soup bowls, wine glasses, or your choice of dish. Garnish and serve with a spoon & enjoy!

Eat well & Laugh often!

Valentine ~ Buns

Plain Flour ~ 1 lb
Salt ~ ½ tsp
Dried Yeast ~ ½ tsp
Sugar ~ ½ tbsp
Warm Water ~ 2fl oz
Warm Milk ~ 4fl oz
Butter ~ 2oz
Egg ~ 1
Currants ~ 8oz
Method: Cream Yeast and Sugar and mix with Water. Wait until frothy then mix with the Flour. Add Butter melted in the Milk with the Egg. Mix in the Currants. Knead well into a smooth dough. Leave to rise until double in size.
Knock back and knead again. Divide into 12 pieces and shape each into a small oval. Cover and leave to rise for half an hour in a warm place. Brush with beaten egg and bake for 25 minutes at 200C. Serve Hot with a Wedge of Butter.

Enjoy.

Chef's: Did you Know ...

Apricots ~ Fresh Apricots are healthy because they contain lots of Beta Carotene, the plant form of Vitamin A, and which is a good anti-Oxidant. They are also high in Fibre and low in Calories, and make a good snack too. Weight for weight, dried Apricots are an even healthier option as the drying process increases the concentration of the Beta Carotene and Fibre and also the levels of Potassium and Iron.

Khubani Ki Chutney ~ Apricots Chutney

Dried apricots-1cup (1packet in local grocery stores)
Sugar-1/4 cup approximately
Water-to soak apricots

Chunky Chat Masala
Method: Wash & soak the apricots in water for 5-6hrs or overnight.

De-seed the apricots & crush them with fingers or hand blender in the water. Put it in a pan & add sugar according to taste, as apricots are already sweet. Cook over medium heat till the apricots r fully cooked. The color changes from light brown to bark brown. Sprinkle The Chat Masala and Serve.

Chef's Tip: When you break the seeds you get a small nut that can be chopped & garnished over the Chutney before serving.

Chef's: Did you Know ...

Pomegranate ~ is rich in Vitamin C and B. It contains Pantothenic Acid, Potassium and Antioxidant Polyphenols. It is rich in Hydrolyzable Tannins called Punicalgins, which absorb into the human body after consumption of Pomegranate extracts that increases the Antioxidant capacity.

Preliminary research and studies have shown that juice of Pomegranate has been found to be effective in reducing Heart Disease risk factors, by controlling the bad Cholestrol and Systolic Blood Pressure.

Parallel studies have shown that the juice of this Fruit is effective against Prostate Cancer and Osteoarthritis.

Chef's: Did you Know ...

Courgettes - Good source of: Manganese (0.20mg), and Vitamin B6 (0.25mg), Excellent source of: Vitamin C (19.21mg), Calories:18, Protein: 1g, Carbohydrate: 4g, Total Fat: 0g, Fiber 1g

Ratatouille ~ Gluten Free

Vegetable Oil ~ 5 tbsp
Onions (Finely Chopped) ~ 250g
Garlic (Crushed) ~ 1 Cloves
Ginger ~ 1 inch
Aubergines (Cubed) ~ 125g
Courgettes ~ (Chopped) ~ 250g
Green Peppers ~ 250g
Red Peppers ~ 250g
Tomatoes (Fresh Ripe) ~ 250g
Tomato Puree ~ 1tbsp
Oregano
Salt
Method: Stir fry the onions in half the quantity of oil for 5 minutes. Add the garlic, saute for a minute then add the peppers to the pan and gently saute for a few minutes. Add the aubergine to the pan, add the rest of oil and saute for a further 5 minutes. Add the courgettes and cook for further 5 min, stirring occasionally. Coarsely chop the tomatoes and add them to the pan. Cook for another 5 min. Add oregano and salt to taste and serve. Serves 6-8.

Chef’s Tip: I like some coriander to finish the Dish and Cook some Macoroni with the Dish.

Chef's: Did you Know ...

Berries: Goji & Blueberries – help reduce Blood pressure and an increase of “Good” HDL Cholesterol. Most Berries have anti Cancer properties and help ward of Alzheimer’s disease.

Chilli Paneer ...

Paneer (Diced in Cubes) ~ 2 cups
Capsicum (Julienne’s) ~ 2
Ginger (Puree) – 1tbsp
Garlic (Puree ~ 1tsp
Sesame Seeds ~ 1tbsp
Onion (Diced in Cubes) ~ 1 large
Soy Sauce (Light) ~ 2tbsp
Tomato Puree ~ 1tbsp
Mint Sauce ~ ½tsp
Green Chillies (Finely Diced) ~ 3
Coriander Leaves (Chopped) ~ ½ cup
Black Bean Sauce ~ ½ cup
Cornflour ~ 1½ tbsp (Optional)
Lemon Juice ~ 2tbsp
White Vinegar ~ 1tsp
Olive Oil ~ ½ cup
Salt to taste
Water ~ ½ cup
Method: Take a bowl and mix the Cornflour and ½ teaspoon Salt with enough water to make a thin paste. Add Paneer in the paste. In a non-stick Pan, add Olive Oil, and stir fry the Paneer, until light Golden, add Salt, Sesame Seeds, Ginger, Garlic, Mint Sauce, Tomato Puree, Soya Sauce, Black Bean Sauce, Lemon Juice, Vinegar and a little water, now Add Capsicum, Onions and Green Chillies and cook for a minute. Before serving garnish it with Coriander.

Chef’s Tip: Use Different Colours of Capsicum and cut them in long thin slices Some like Carrots cut in Juliennes (thin long strips). Add more Chillies to Taste.
Julienne’s = Thin Long slice Cuts

Custard ~ Home Made

Cream (Double) ~ 2 1/3 cups
Egg Yolks ~ 6 (large)
Sugar granulated ~ ½ cup
Corn Starch ~ 2 tsp
Vanilla Extract ~ 2tsp (Optional)
Method: In a large bowl use a balloon whisk to beat the Egg Yolks, Sugar and Corn Starch. In a large saucepan heat the cream until it is just about to simmer. At this stage, carefully pour the hot cream, a little at a time, into the Egg mixture and whisk vigorously. Once mixed, immediately pour the mixture back into the saucepan. Heat to simmering and whisk constantly until the mixture is thick and creamy. Remove from the heat, add vanilla extract, and stir thoroughly. Serve warm.

Chef’s Tip: If you prefer your Custard cold, pour into bowl and cover the surface with plastic wrap to prevent a skin from forming. Store in the refrigerator.

Chef's: Did You Know ...

Milk, Cheese & Yogurt ~ Dairy Foods are excellent sources of Protein but they also contain valuable Calcium. Choose skim or low fat dairy to keep Bones & Teeth strong, prevent Osteoporosis & enhance weight loss.

Lasagna ~ Chicken

Lasagna Noodles – 9 sheets uncooked
Onion chopped – 1 cup
Parmesan Cheese grsted – ½ cup
Sour cream – ½ cup
Mayonnaise – ¼ cup
Garlic Salt – ½ tsp
Cheddar cheese shredded – 4 cups
Chicken chopped cooked – 4 breasts
Condensed Cream of Chicken Soup – 1 can
Condensed cream of mushroom soup – 1 can
Method: Preheat oven to 350 degrees F (175 degrees C). A large pot of lightly salted water to a boil, Add noodles and cook for 8 to 10 mins or until al dente; drain. In a medium bowl, combine chicken soup, mushroom soup, onion, Parmesan cheese, sour cream, mayonnaise and garlic salt. In a 1 inch deep baking dish, layer 1/3 of the noodles, soup mixture, chicken and cheese; repeat 3 times, ending with cheese. Bake in preheated oven for 1 hour and enoy.

Chef's Tip: You could use Vegetables, Fish or Lamb of your choice.
I personally spice this dish with fresh Green Chillies & a dash of fresh Lemon Juice.

Chef's: Did You Know ...

Lemon Grass ~ A good source of antioxidants, and higher than some of many fruit and vegetables. High in Phytonutrients including Vitamins, Minerals and Bioactive components. Help support the immune system through their Phytonutrients. Aid digestion via speeding up food movement from the stomach (gastric emptying). Promotes heart health by enabling high flavour, low fat, low salt cooking. The natural antimicrobial properties of many herbs and spices reduce the risk of bacteria in food. Further benefits Lemon grass was shown to inhibit growth of human colon cancer cells and work in animal models has also shown inhibitory effects on cancer initiation and progression. Lemon Grass – Phytonutrient Rich Lemon Grass contains Phytonutrients with antioxidant activity including: Citral, Geranial, Myrcene, and Limonene

Chicken (Masala) Roast

Whole Chicken - 5lbs
Ginger (Fresh) – 3tbsp (Pureed)
Garlic (Fresh) – 1 ½ tbsp (Pureed)
Butter – 5tbsp
Cayenne pepper – ½ tsp
Salt - 1tsp
Lemon Juice– 4tbsp
Rice Vinegar – 1tsp (Optional)
Ajwain seeds – ½ tsp
Olive Oil – ½ cup
Method: Preheat oven to 375. In a large bowl mix all the ingredients and add oil and mix well into a paste. (Except Chicken & Butter)
Rinse chicken under cool water and pat dry. Place on roasting rack in pan. Rub paste in and under the chicken skin and inside the cavity. Bake for 1 hour then (carefully!) flip the chicken over on the rack. Return to the oven for approximately 1 additional hour or until juices run clear and leg moves freely when wiggled. Paste it with Butter and let it rest.
Chef’s Tip: When ready place on a bed of freshly baked Roast Potatoes or Veg of your Taste or cook a sauce.

Paime - Steamed Pudding

Coconut gated - 1
Cornmeal - 1lb
Black pepper - 1tsp
Salt - 2tsp
Dried Fruit - 4oz
Banana leaves (or Foil)
Pumpkin - 1lb
Butter - 2oz
Sugar - 1 1/2cups
water - ½pt
String for tying
Method: Grate Coconut and Pumpkin, Add all other ingredients, Stir in enough water to make a dough of dropping consistency (Approx 3 cups). Wipe banana leaves and heat them to make them pliable. Cut into Sq pieces about 6″ by 6″ and Place about 2 tbsp. mixture on each leaf and Roll up, fold over & tie.
Use a steamer or boiling water and boil for about 20-30 minutes. Test one to see if it has set, if not, cook for a longer period of time, depending on size of Paime. (Pai me)
Yield: 12 Paimes
Chef's Tip: Use Dried fruit of your choice, or rainins will do, add a pinch of Cinnamon powder if you like. Serve hot with Syrup or whipped Ice Cream .