The Cooking Academy

Iron Rich foods

With the cold weather dipping in and out at the moment it’s very easy to catch a cold.  However if you regularly feel run down it could be your iron levels are running low.   Iron deficiency could become a serious risk to your health if it goes undetected for too long.  

Iron is an essential for the formation of haemoglobin. The iron in haemoglobin combines with oxygen and transports it through the blood to all parts of the body. Anemia is a result of iron deficiency. Symptoms often associated with anemia are; tiredness, lack of stamina, headaches, insomnia, breathlessness, and loss of appetite.

For a vegetarian the bodies intake of Iron is very important and often a mineral that can be easily depleted over a period of time.  Prolonged deficiency can begin to impact other health areas and most importantly impair the quality and output of every day life. Vegetables like broccoli and pak choy are rich in iron. These particular vegetables are high iron and also high in vitamin C, which increases absorption of their iron content.

Iron Absorption by Body

The iron absorption by body depends on the form of the iron. The iron from animal sources, known as heme iron, is absorbed easily by the body. The iron found in vegetable sources, known as non-heme iron, is less available to the body. The amount of iron absorbed from vegetarian foods is around 1 – 10%, while it is 10 – 20% from animal foods.

Good Enhancer Foods for Iron Absorption: Combinations of foods such as beans and tomato or tofu and broccoli result in good iron absorption. In general vegetables such as broccoli, Brussels sprouts, capsicums, potato, tomato, etc. and fruits such as cantaloupe, grapefruit, strawberries, orange, etc. enhance the iron absorption.

Foods Not Good (Inhibitors) For Iron Absorption: Avoid the following foods in combination with high iron foods as they inhibit the iron absorption: Tea, coffee, chard, etc.  Here’s a list of ingredients  that are great to build up your iron levels.

 Vegetarian Iron rich food  

 For further information contact Kumud Gandhi at The Cooking Academy 01923 778880.  Or email her on kumud@thecookingacademy.co.uk

Author Kumud Gandhi – Founder of The Cooking Academy – cookery school that puts the medicinal value of food at the heart of everything they teach.  Copywrites required. www.thecookingacademy.co.uk

Hazledene Farm shop – Suppliers of native rare breed meats

You know I’m a great advocate of searching out local suppliers of fine provenance and I’m happy to share yet another local treasure with you.  

Hazledene Farm & Farm shop is conveniently located in Chesham on a rather large estate.  They sell native rare breed animals that are are slow maturing which adds to the flavour. All the livestock is free range and fed on a non-gm natural diet, and whilst not certified organic all the produce on the farm is raised to organic certification standards – but without the heavy price tag.   The quality of the produce is fantastic and having cooked with it I can say it is particularly good. 

So if you’re thinking about your christmas lunch then you’ll find some very tasty produce at Hazledene Farm.  The farm shop is well stocked with a range of high quality produce including our very own range of organic spices and spice blends from The cooking Academy. 

Contact Liz on  01494-783501  http://www.hazeldenefarm.com/

 Cookery classes for Kids

Cookery classes for Kids at The Cooking Academy

Half term week is always reserved for school, in one way or another.  The first half of the week was for teachers who wish to attend the cookery school for personal cookery classes and can’t take time off during school term .  The latter half of the week has been devoted to teaching teenagers to cook for survival - basic kitchen skill and simple nutrious food to give them independence: what a  pleasure.  It s great to see so many children that are so enthusiastic about food and cooking.  I’m eternally grateful to the parent who share our ethos about cookery and see this ‘purchase’ as an investment in their childrens eating habits and future well being.  Teach them cook and they’ll eat well for a life time. 

Typically we teach them to cook a fish pie, a pasta sauce base from scratch, a white sauce, homemade burgers, a quick chicken dish and some veggie dishes – all on a  budget to get them through university and independent living.   They learn knife skill and simple techniques to be safe in the kitchen as well as short cuts to make food prep easy and save time.

 To find out more about our classes contact us on 01923 77 8880, or email cara@thecookingacademy.co.uk

Thai cookery classes at The Academy

A Thai cookery class

We’ve got a Thai cookery class here at the academy.  A collection of fabulous Thai recipes to share with Thai cookery enthusiasts.  We’ll start with the ‘Spice Trail’ and take you on a journey of all the herbs and spices used in Thai cookery, this is a great start to the day, a demystication of the myths that cooking is complicated; as it begins to put all in the ingredients into simple English and help you find suitable swaps if necessary. 

The class is entirely hands on – so make the most of cooking to your hearts content, without having to do the washing up.  This cookery class will give you the menu for a dinner party; so look forward to entertaining your friends and family effortlessly.  We’ll also give you lots of practical hints and tips to make cooking easy, even for the beginner. 

With only 6 people per class you’ll feel right at home and in very friendly environment that is a simple pleasure for the day.

Classes run from 10.00 am to 4.00 pm.  You’ll be taking lots of food home so be prepared for a take away.  The cost of the 1/2 day class starts at £130 and the full day class is £199, all inclusive. 

To book contact Sonia or Cara at The Cooking Academy. tel 01923 77 8880. www.thecookingacademy.co.uk.

Its Apple day October 21st

Celebrate the quintessentially English apples on Apple day or Apple month, one day is not long enough to celebrate this wonderful orchard fruit.   

 Thanks to Common Ground there has been a renaissance in our appreciation of apples. 

 The two top varieties grown world wide are golden delicious and the red delicious, rather strange really since neither actually look how they sound.  My favourite I have to say are the cox’s and gala’s, english brilliance, a great texture and flavour always garanteed

 Apples are the understated ambassadors of good health.  Often considered the boring fruit, but actually they are the foundation of the fruit bowl, and here’s why!

 Why Apples are so good for you – Ten reasons to eat apples

 They are high in fibre, anti oxidants, as well as a host of vitamin and minerals including Vit A, B1, B2, B6, zinc, potassium, magnesium ….  . 

 Of course the high fibre will aid digestion and improve your bowel motions, which is an instant benefit for most people.  However the fibre contents also helps to release the sugar very slowly thus regulating your blood sugar levels which in turn makes you calm!  In fact it’s the pectin contained in apples which is known to have a positive effect on lowering blood cholesterol.  The anti oxidants in apples, constricts the growth of the harmful cholestrol. As well as eating apples, apple juice is also very effective.  

 Apples also contain boron, a substance known to benefit bone density therefore important for strong bone development or if you may suffer from oesteoporosis, this could be of benefit to you.   In fact there is mounting evidence to suggest that eating apples will help also  reduce the chances of prostate cancer, type 2 diabetes and asthma. 

Most of these benefits are attributable to the high fibre and phytochemicals present (ie anti oxidants).  But apples also contain a substance called quercetin, which helps to prevent the growth of prostate cancer cells. Research is currently being conducted as to whether this same substance could have as much benefit to other forms of cancer cells.  The substance is already known to protect the brain cells from Alzheimer’s.  Given this understanding apples would also be good for children’s’ brain development and aid concentration throughout the day.  

Apples can also prevent tooth decay, the juice of an apple can kill around 80% of mouth bacteria. 

Besides the hard ‘core’ (pardon the pun) health benefits, you’ll be pleased to know apples are a great for anti ageing …  they prevent wrinkles and promote hair growth (due to the substance called procyanidin B-2).  Apply the old ‘anti’ rule – if its high in anti oxidants then its going to be high in anti ageing minerals.

 And if you’re also looking to shed a pound or two … then look no further. Apples do not contain any fat.  The high fibre content will aid digestion and help you to lose weight.  Pectin makes you feel full for longer so eating 3 apples a day could help you to reduce your portion sizes at meal time which makes a huge difference to overall weight loss.  Remember apples are quite low in calories and great as a snack or mid day filler. 

And for the finale ….  much of the goodness of apples is contained in the skins,  so do not be tempted to peel before eating!!! 

 Borough Market are celebrating Apple day with a special festival event from 12 noon to 4.00 pm where you will have the opportunity to sample rare varieties and produce, including limited edition Apple day preserves, pies, and juices.

  www.boroughmarket.org.uk

Indian cookery classes at The Cooking Academy

Cookery Classes in Rickmansworth

 So today we’ve got the ever popular 1/2 day Indian cookery classes.  We could run these everyday and fill them….  this class is a fabulous starting place.  Whether you’re an accomplished cook or a beginner the beauty of this class is you’ll still learn so much. 

This 1/2 day Indian cookery class starts with a spice trail, a detailed look at all the herbs and spices in cooking, whether its Indian or European; you’ll be amazed at just how much cross over there actually is.  you will learn lots of little known facts about the health benefits of the herbs and spices and why they should be used.  This part of the class is usually the element that surprises most people, and the part they enjoy so much because it is outside of the usual learning opportunity;  all the things you should have been taught in your late teens, which could possibly have influeneced your food choices.    There is lots of hands on cooking,  spice blending and making tasty marinades…  fantastic to stock up your fridge for quick suppers and mid week dinners.  The biggest bonus is,  it’s tasty real Indian food that you can learn to cook YOURSELF! 

To find out more about our range of classes or to book a class contact Cara at The Cooking Academy on 01923 77 8880. or email her at cara@thecookingacademy.co.uk.

Cookery school in Rickmansworth

Asian & Indian Cookery Classes In Hertfordshire

If you’re looking to extend your knowledge of Asian cookery then you’ll find a dedicated cookery school on your doorstep, here in Rickmansworth. 

The Cooking Academy Cookery School is the home of Authentic Asian cookery, with 3 dedicated chef’s and foodie’s teaching you the fundamentals to tasting great and original Asian cookery.  The Cookery school ethos is all about healthy tasty real food, how to get the best flavours out of natural ingredients and cooking tasty dishes easily. 

Whether you’re already an expert or want to learn from scratch there is something for everyone as our teaching is based on the skills and techniques we ourselves have honed over the years in a traditional Asian cookery environment.  Most importantly there is no jargon and our love for real food food oozes in our passion to share this with others.  

You’ll pick up lots of useful cookery tips in across the board which can be used in all types of cookery.   The cookery classes make great and unusual gifts for Birthdays and Christmas  for those loved ones that already have everything. 

To find out more call us on 01923 778880, or email Cara@thecookingacademy.co.uk

Cookery classes in Hertfordshire

If you’re looking for a cookery school and ways in which to learn to cook Asian food great food then you’ll find us on your doorstep. 

The Cooking academy is based in London and in Rickmansworth, Ideally placed to access from all directions.  We buy local products, employ local people and want local customers to learn to cook and be enthused about cooking – just as we are.   Our food values are simple.  Great food that is easy to cook, looks good, tastes divine, as natural and as organic as possible.  We want to share our cookery techniques hints and tips to make cooking simple and easy and encouraging. 

We have a range of classes from Indian cookery classes to nutritional cookery classes, Cookery classes for Kids and Thai cooking classes, all the classes teach you tecnhiques, skills, and the recipes to make great authentic cuisine within 30 minutes. 

Classes are available as gift vouchers to buy for your loved ones, friends, and family or as corporate cookery team building events.  for more information call us on 01923 778880  or email cara@thecookingacademy.co.uk

Sushi chef at work

Corporate cookery team building Event for SAS Technology

Just finished our cookery team building event for a technology company SAS.  Just 10 guys learning Japanese cuisine and finishing with our Liquid Chefs, Dane and Adam. 

The day started with sake and a selection of Japanese canapes , a taster of what the team were about to learn to cook.  Then a sushi and sashimi masterclass followed by a  range of noodles, dumplings and salads to accompany their fish course.  

The challange was to re create the dishes demonstrated by our chefs, and create an additional food platter to present to the judges.  The team were scored on their team efforts, time management, creativity as well as their individual performance.   Lots of funny stories to tell and some very interesting sushi…. 

The afternoon was then topped by our Liquid Chefs demonstrating and making funky cocktails, all the cameraderie of the cocktail bar. 

A fantastic event, very well done to the entire team for great participation. 

To find out more about our corporate cookery team building events please contact The cooking Academy on 01923 778880, or email cara@thecookingacademy.co.uk

The barbeque season might over for us but you can still use this fantastic marinade in lots of other ways to add great flavour to your menu!  This recipe is one of many you can learn to cook.  If you want to change the way you cook way not attend one of our cookery classes, and learn to cook great mid week meals in 20 minutes.  Our One day Fish cookery class is a mean feast of a day to add to your weekly repetoire to increase your fish intake.

Moroccan Chilli Marinade  

 This is a fabulous marinade that can be used with Chicken, lamb, vegetables as a mixed grill or even tofu; it really is quite versatile and yummy!

 I’ve recently used it with a Sea bass and cooked it in a banana leaf pouch or tin foil pouch, which ever is most convenient. The fish remains very tender as the marinade protects it from drying out whilst cooking. 

 The marinade can be made days ahead and refrigerated or make a greater quantity and use as a pesto sauce to add to ingredients of your choice. 

 Ingredients:

 6 tbsp good olive oil

Juice of 1 lemon

1 tsp ground roasted cumin

1 tsp ground coriander

¼ tsp cinnamon powder

 ¼ tsp turmeric

1 chilli finely chopped

2 cloves of garlic very finely chopped

2 tbsp chopped fresh coriander

Sea salt to taste

  Instructions:

 Place all the ingredients in a clean sterilized jam jar.  Place the lid on and shake very well.  Leave for at least 2 hours to allow the flavours to release and infuse in the oil.

 Use with chicken, lamb or vegetables as a marinade or as a cooking sauce and cook on a low heat.

  To book onto one of our cookery classes call The Cooking Academy on 0845 0 68 58 48  or email cara@thecookingacademy.co.uk