Cheesy peas - dairy free (Matar Paneer)

One of the first curries my children took to was Matar Paneer - or cheesy peas as we called them. It's fairly sweet, not too spicy with two clearly recognisable ingredients - cheese and peas. It was something the children could really identify and enjoy.
Our local curry house made a beautiful matar paneer; once I embarked on my dairy free quest, it was a matter of watching the others devour this delicious dish with it's rich creamy sauce - no more cheesy peas for me, or so I thought!
Matar paneer is one of those dishes that has been seriously anglo-philed. During our time in India, I realised that the Indian version has a much deeper, richer flavour than the one on offer at our local Tandoori, with very little sauce and definitely no cream. In fact this was one of the main differences we found between Indian and English curries - the Brits do like a lot of sauce!!
Apart from the cheese and the peas, one of the key ingredients for matar paneer is ghee, or clarified butter. Theoretically it's dairy free; the protein and lactose molecules are separated from the fat itself in the clarifying process. But modern manufacturing methods have altered the quality and purity of mass produced ghee. I've certainly ended up with a migraine after inadvertently consuming it, so I tend to steer clear, which is a shame, as the ghee gives the dish a rich, luxuriant flavour.

 For the cheese, I use extra firm tofu, well squeezed. This was easier in India as you could actually buy tofu paneer, it's texture and taste pretty close to the real thing. I've not seen this back in the UK. To make tofu suitable for frying, you need to remove it from it's packet and drain away the fluid. Place some kitchen roll on a plate, put the tofu block on top and cover it with more kitchen roll. Then put another plate on the top with some kind of weight - a jam jar for example - and leave in the fridge for a few hours. If your tofu is really wet, you may want to change the kitchen roll after a couple of hours. And use a large plate on the bottom otherwise tofu water drips everywhere!! You should end up with firm, dryish tofu ready to fry.
Vegetable oil replaces ghee - you need to heat the pan up pretty high before popping in the tofu to brown (another reason for getting rid of excess water). Leave it in the pan long enough to get a firm crispiness before turning it, as this adds to the texture of the dish. I tend to use much less oil than many recipes or restaurants - having a dish served with a puddle of fat lying on top just puts me off!
Dairy Free Matar Paneer
225g pack of extra firm tofu, drained
1 tablespoon oil
1 medium onion, chopped
200g peas, fresh or frozen
salt
chillis or chilli powder**
5cm fresh ginger, grated
1 teaspoon garam masala
1 teaspoon ground coriander
fresh coriander (to serve)
Make sure your tofu is drained and pressed (as above). Heat the oil in a pan and fry the tofu on all sides until brown and crispy. Remove from the pan and put to one side whilst you fry the onion until soft and slightly browned - you may need to add a little more oil and/or turn the heat down a bit. Then add about 5 tablespoons or so of hot water and a pinch of salt and the peas. Stir well, turn down the heat, pop on a lid and cook for 5 minutes until the peas are nearly cooked. Add the browned tofu, ginger and ground coriander and simmer for a few minutes, stirring gently. Add a little more water if you want a saucier dish. Stir in the garam masala and fresh coriander, taste and adjust seasoning if needed. Serve with warm chapati or roti and enjoy!

** Chilli. You can use fresh chillis or chilli powder for this dish. I haven't put an amount as it depends on how spicy you want it to be. I tend to use one medium sized fresh green chilli or a flat teaspoon of chilli powder. This gives it flavour without much kick. Use more, or less, according to your taste - you can always add more if necessary

Asparagood!

Seasonal food is a hot topic; should we only buy what's available locally to reduce the environmental impact of transporting food around the world? Or should we buy whatever we want at any time of the year, something the big supermarkets are keen for us to do (they can charge more out of season!)? Then there's the argument that purchasing beans from Kenya, for example, boosts the local economy and helps relieve poverty and raise living standards.
It's a complex issue that can be debated for a long time. There are some foods that I really can't manage without all year - apples and bananas for example, although once the stored UK apples have finished, I do try to buy apples from Europe that are transported by land rather than air. And then there are some foods that, although you can buy throughout the year, should only be eaten during their short local season. For me, that's strawberries (British strawberries are just sublime!!) and asparagus.

There is something just wonderfully luxurious about fresh asparagus stalks; juicy and succulent, their strong pungent flavour bursts in your mouth, juices dripping down your chin, texture firm and crunchy (or that's how I like them any way). So beautiful they need little adornment other than a light seasoning of salt and pepper; I used to love then coated in frothy butter, but that's not possible on a dairy free diet (and sunflower spread just doesn't do it!).
Traditionally, the UK asparagus season is only 8 weeks long, from the end of April through to the end of June; it may last a little longer this year due to the cold spring. So now is the time to go grab your bunches of asparagus and indulge in some delectable dining. And your body will love you for it to, because each spear is packed with powerful nutrients. Asparagus is a fabulous source of folic acid, vitamin K, fibre, vitamin B6, thiamin, vitamin A and C. It also contains some interesting phytonutrients which work some amazing tricks inside the body!
Asparagus contains saponins and flavonoids as well as other anti-oxidants which have anti-inflammatory and anti-cancer properties. Research shows that saponins can help relieve some chronic degenerative neurological conditions. The anti-oxidants, B vitamins and fibre can help improve heart health and reduce diabetes.
Asparagus also contains inulin, a carbohydrate that has a beneficially effect on the digestive system, or rather on the 'friendly bacteria' contained within. Much of our modern diet and way of living takes it's toll on the delicate eco-system in our guts. The inulin in asparagus isn't digested in the upper digestive tract, and provides a wonderful food source for the friendly bacteria lower down to feed on and grow, helping to heal a damaged gut lining and promote overall health. This is particularly relevant to people with food intolerance or allergies; re-establishing a colony of healthy bacteria is a good place to start the healing process.
Unfortunately for some, eating asparagus may bring many benefits, but there is one massive side effect - smelly wee!  Apparently, the pungent post-asparagus wee smell is formed after the break down of asparagusic acid, a concentrated sulphur containing compound. Up to 50% of asparagus eaters suffer from this phenomena to a greater or lesser extent. It really bothers some people, but if you don't mind, or don't suffer from this slightly embarrassing condition, then munch on those glorious stems whilst the going is good - your body will love you for it, even if your nose doesn't!

Lip-smacking lime dressing

If you read my post about vitamin C and, like me, are looking for ways to increase your daily intake, try this amazingly gorgeous lime, ginger and chilli dressing. So often dressings contain some form of dairy, it's great to have one that's completely dairy free. And it's so tasty you can't believe it's so good for you!!
The combination of fresh lime, ginger and chilli is so fresh and wonderfully healthy that it puts a smile on your face, and in your belly! Lime is packed full of vitamin C and flavonoids which act as anti-oxidants and also have antibiotic and anti-carcinogenic properties. It's great for the digestion, stimulating the release of digestive juices as well as aiding the whole digestive process.
Ginger has fabulous medicinal properties, and the good news is you only need a little to get the benefits. It also works on the digestive system, particularly on reducing gas! It has many anti-oxidants and anti-inflammatory properties and is particularly good for joint pains. It's also anti-carcinogenic and boosts your immunity - amazing properties in such an ordinary looking root.
Finally, chilli is also packed with vitamin C, A and B complex and adds a fiery kick to this zingy dressing.
This dressing works brilliantly in Thai style salads, with baked salmon, or any dish that can handle a fresh, sharp dressing - in this case with roasted sweet potato slices and watercress - a seriously delicious, nutrient-packed lunch. All dairy free but definitely not taste free!
Lime, ginger and chilli dressing

Juice of one large lime
2 teaspoons fresh ginger, grated
1 clove garlic finely chopped
1 red chilli, deseeded and finely chopped
2 tablespoons fresh coriander, chopped
salt
2 teaspoons agave syrup*
Mix all the ingredients together and taste - adjust the flavours accordingly before pouring over your dish of choice and enjoy!

*I used agave syrup to make this dressing vegan, but runny honey can be used instead, just check how strong the flavour is before using too much!

Gorgeous dairy free kohlrabi and potato gratin

I have an organic vegetable box delivered to my door Every week, a habit I started a few years ago, and one I even managed to continue in India (for some of the time anyway). The items delivered are fresh, seasonal and full of fabulous nutrients and free of nasty chemicals.

Sometimes, though, some of the items can be a bit of a challenge. Jerusalem artichokes are a nightmare, as none of the family can eat them without some seriously embarrassing results (we call them fartichokes!). Wild garlic leaves need to be avoided as I'm fairly dramatically allergic to them (odd but true). 

Recently, kohlrabi have been a feature in the box; odd knobbly spheres which look like they have fallen from outer space, they are delicious raw or cooked, and are surprising nutritious.

Although they look like a root veg, kohlrabi is actually a brassica; its a bulb at the base of swollen stem.  It has a crisp, fresh flavour and texture, similar to broccoli stem or young turnips. In fact, kohlrabi in German means cabbage turnip. Even though they do look a bit weird, they're really easy to prepare; if you have young, organic ones you don't even need to peel off the skin.

So what to do with it? Combined with grated carrots, grated kohlrabi makes a beautiful fresh, crunchy coleslaw with a slightly different flavour - add in a little thinly sliced onion and some toasted black mustard seeds, pumpkin, sunflower and sesame seeds and it's coleslaw with different flavours and textures. Kohlrabi also works brilliantly with sliced potato to make a gratin - a dish that is not so easy to make dairy free, but with the help of a recipe by Hugh Fearnley-Whillingstall, a good non-dairy milk and a bit of adaptation, anything is possible!

Gratin dishes are indulgently rich and creamy (and full of fat!) and definitely not dairy free! Whilst many non-dairy milks are great replacements for cereals and baking, I don't think they work so well in savoury dishes. Rice milk is too watery, almond milk too delicate and soya milk either too sweet or too strongly flavoured. The best one I've found is called Kara, or Koko (it's been rebranded). It's made from coconut milk but doesn't have a strong flavour and works in cooking pretty much like dairy milk; it's particularly good for making a white sauce.

I used Kara instead of cream in this gratin - you obviously get a thinner sauce so need less but it does add a certain creamy texture which would just be missing if you used vegetable stock only. Plus, the potatoes release some of their starch as they cook, adding to the 'creamy' texture. 

Make sure you use your kohlrabi leaves as well in this dish; they are packed full of betacarotene and B vitamins. The kohlrabi bulb itself has amazing amounts of vitamin C as well as B vitamins and a good amount of potassium, and of course it's low in fat, high in fibre and just generally good for you!

I had some nut cheese http://foodiesensitive.blogspot.co.uk/2012/11/dairy-and-yeast-free-pizza-its-tasty.html made up in the fridge so used that for the topping, but you could just use bread crumbs* and dairy free spread if you don't have a cheese alternative to hand - it will still be gorgeous!
Dairy free kohlrabi and potato gratin 

1 tablespoon olive oil
2 onions sliced
1-2 cloves garlic, sliced
some dairy free spread for greasing
1 medium sized kohlrabi, finely sliced
1 large potato, finely sliced
1 teaspoon thyme
200mls dairy free milk
200mls veg stock
salt and pepper
kohlrabi leaves chopped
handful spinach, chopped (optional)
Topping:
70g bread crumbs (or alternatives)
20g butter
40g nut cheese (optional)
First, pre heat the oven to 190oC then heat the oil in a large frying pan and saute the onion with a little salt on a low heat until they are soft and slightly caramelised (about 12 minutes or so). Add the garlic and cook through for a few minutes but don't let it burn, then the kohlrabi, potato and thyme and cook for another 5 minutes. Pour in the veg stock and non dairy milk and cook over a medium heat until the fluid has reduced by half. Season well. Generously grease a large oven proof dish with the dairy free spread and carefully pour in the gratin mix. Blitz the breadcrumbs, non-dairy spread, seasoning and nut cheese (if using) together in a blender and sprinkle over the top. Place in the oven and bake for 30 minutes or so until the gratin is bubbling and browned on top. 

Enjoy!!
* As I have an intolerance to yeast as well as dairy, normal breadcrumbs are a none starter, so I blitz up a wholewheat wrap or tortilla to make the crumbs. If you have a wheat allergy, there are gluten free breadcrumbs available on the market, or of course blitz your gluten free bread!

Vitamin C surprises

Recently, I completed an analysis of the vitamin content of my food over a few days. Eating a wholefood, plant based diet, I thought my intake would be fabulous. For some, like vitamin A and folate, it was amazing, for others, like B12 which is only found in animal products and yeasts, it was non-existent. No real shocks there.

What did surprise me was the vitamin C content. Whilst pretty good, and above the official recommended daily intake (RDI), it was still only moderate in comparison to the levels that are thought to really promote health, 500mg or above.

I don't want to get bogged down in figures or controversies surrounding vitamin C (as there are quite a few!!), but think there's a few things worth pointing out. RDIs are established to state the amount of a vitamin or mineral you should have to prevent specific, identifiable diseases. In the case of vitamin C, it's scurvy, a horrible condition that used to hit sailors out on the high seas for long periods of time without any fresh fruit or vegetables. You don't actually need much vitamin C to prevent scurvy, so the current recommendation of 40mg/day is higher than absolutely necessary. Which is great, because vitamin C does much more than stop your gums from bleeding. 

In the 1970s, research suggested that vitamin C could prevent the common cold; many people still believe this and religiously take vitamin C supplements. In fact, vitamin C is the most commonly purchased food supplement in the UK. However, since then, loads more research as been undertaken which disagrees with Pauling's original conclusion. 

What has been found is that vitamin C is a highly active anti-oxidant. A co-factor for many enzymes, it's essential for key metabolic functions in the body, including processing fatty acids, controlling blood cholesterol levels and processing drugs and toxins in the liver. Vitamin C is attributed to improving a multitude of common complaints including allergies, arthritis, asthma, eczema, PMT, osteoporosis - the list goes on. Eating processed foods, high in fat and protein, and taking medication for acute and chronic illnesses further exposes our bodies to stress; it seems to me that good doses of vitamin C are essential for everyone!

I want to get my vitamin C from my diet rather than taking pills, so what are the best foods to eat?  Everyone thinks that citrus fruits are the best source and whilst oranges and lemons are pretty well loaded with vitamin C, they are trumped by peppers and greens. I was amazed to discover that the best source by far is peppers - chilli, bell, all sorts and of all colours. This is swiftly followed by those marvellous greens - kale, spring greens, broccoli, watercress, sprouts - again the list can go on. The best fruits are actually blackcurrants and strawberries, which is great at this time of year in the UK, as strawberry season is upon us and I'm in strawberry heaven!! There's nothing quite like a freshly picked, succulently sweet British strawberry!

By including more of these vitamin C packed foods its pretty easy to increase vitamin C intake - almost triple it. And of course, all fruits and vegetables contain a whole array of vitamins, minerals and phytonutrients that help our bodies not only function more efficiently, but heal from within.