Cauliflower & Cheese Soup

It’s definately soup day today!  The sun may be out but dont be fooled into thinking it’s spring, the temperature is touching 4 degrees in Hertfordshire today and thus demands soup to warm up the cockles.  Would someone please tell where the cockles can be found on the human anatomy!!  It’s a northern expression that sounds great but what are cockles ?  

I had this soup for supper yesterday and thought of a dear customer who is confined to a pureed food diet for the time being.  I thought of her instantly as she described her pain and dedicate this recipe to her.  

Cauliflower & Cheese Soup  

 Serves 4

 Ingredients

 1 Cauliflower – Florets separated and cut down if very large pieces

4 or 5 charlotte potatoes – peeled and cut in half

1.25  litres of vegetable stock

4 sticks of celery – finely diced into ½ cm cubes

5 bay leaves

25g unsalted butter

1 tsp salt or to taste

5 black peppercorns fresh or dried, add in whole

50 g cheddar cheese or Manchego cheese

Splash double cream or crème fraise

 Cooking Instructions

 In a large pan, melt the butter then add the bay leaves, celery, and black peppercorns garlic and cook for 15 minutes without colouring but softened. Now add the cauliflower and potatoes and cook for a further 15 minutes, stirring gently from time to time.  

 Now add the stock and bring to the boil. Once boiling, turn down to a gentle simmer and cook for 30 minutes.

 Remove from the heat and liquidise the soup very gently; or if you prefer a little more texture then use a potato masher to mash the solid vegetables.  

 Return to the heat; now add the cheese and cream and check the seasoning after the cheese has disintegrated (cheese can be salty and will therefore add its own seasoning).  Sprinkle a little cheese on top and grill for a few minutes to develop a little crust … garnish with a few strands of rocket if desired or trying to show off your culinary skills to your family and friends …..

 Serve with some fresh crusty bread  - enjoy

 Cooks tip 1: Use broccoli instead of cauliflower if desired

Cooks tip 2: Manchego Cheese or stilton cheese is delightful

 Health tips 1: Cauliflower is from the same family as broccoli.  It is rich in folate, vitamin C, vitamin E and beta-carotene. 

 Folate helps in making and stimulating blood; Folate is also essential for growth of body tissues and can prevent severe diseases like cancer and heart disease.   Vitamin C, acts as anti-oxidant; Vitamin E and beta-carotene, makes our immune system strong.

 Recipe by Kumud Gandhi – copyrights to The Cooking Academy Cookery school

Indian Cookery class – Advanced – Authentic Indian Cookery classes

Today I’ve been taking students further along their journey into the delights of authentic Indian Cookery!  

This is their 2nd Indian Cookery class,  at least, with us here at The Cooking Academy, and tonight they will likely share the spoils of the day with their family and friends… if they’re not too exhausted from their experience.   It’s a very enjoyable class with no more than 5 delegates, giving it a certain intimacy of a dinner party, getting to know people better and sharing clips of their lives and their cooking.  It is a labour of love – I can truely say and I enjoy every class. 

I am glad to say so many students come back to after their first cookery class with us, to learn more.  That makes it a real honour for us here at the Academy.   Cookery classes are more than just a gift experience!  It is a journey and here at the Academy we work hard to ensure our customers enjoy every minute of it and are inspired to cook. 

To find out more about our cookery classes contact us on 01923 778880 or email cara@thecookingacademy.co.uk

Recipes to pep up the Brussels

Brussel Sprouts!  Are you still boiling  yours ?

Love or loathe them, they’re a fabulous little winter vegetable packed with earthy flavour and goodness, their medicinal qualities are somewhat overshadowed by their reputation for smelly after-effects.  But it all depends on what you do with them. So here are 3 alternative recipes:

 Steam the sprouts with just 50 ml water and covered either in the microwave or on the hob.  Once fully cooked, mash with parmesan cheese, some double cream a little black pepper and salt to season – serve them as an alternative mash potato or bubble & squeak patties.

 Another alternative is to toss them in a little butter, a generous helping of garlic and sliced almonds, fry on a high heat for 2 minutes, then turn them out into a baking tray and roast for 30 minutes.  Serve with any other main course dish

My third suggestion is equally simple, quick and tasty.  Tossing a knob of butter into a baking tray, add some pancetta or lardons, the raw sprouts topped and tailed, some chesnuts and some rosemary, mix together and roast for 40 minutes at 180 degrees.  Once cooked, season with a little pepper, salt is unnecessary as it will come from the pancetta or lardons.

Nutritional Value of the ‘Super food’ league

Brussel Sprouts are high in antioxidant properties, they have three times the level of vitamin C of an orange.  Unlike most vegetables, Brussel Sprouts are high in protein as well, providing just over a quarter of their calories. Four-to-six sprouts contain the adult daily requirements for vitamin C.  They’re also an excellent source of vitamin B6, vitamin D, vitamin K, beta-carotene, potassium and folic acid during pregnancy.     As if this wasn’t enough, Brussels sprouts contain numerous cancer-fighting phytochemicals in the form of glucosinolates.  A 100 g serving of cooked Brussels sprouts provides 35 calories, 2.3 g of protein, no cholesterol, 0.4 g of fat, 7.2 g of carbohydrate, and 3.3 g of fibre.  With such an impressive resume their definately worth their salt! 

Recipes by Kumud Gandhi – founder of The Cooking Academy- a Cookery school in Hertfordshire  that puts the medicinal value of food at the heart of everything they teach.  For further infromation please contact Sonia Basra at The Cooking Academy 01923 778880

Easy Dinner party win - recipe from Kumud Gandhi, the Cooking Academy

Griddle scallops in lime & ginger

 These delightful sea jewels are at their best at the moment – worthy of having a go.   Great as a dinner party starter or canapes!  Go On – knock the socks off your friends with this very easy dish…..

Ingredients

 250g Scallops – cleaned   

 Marinade/ dressing

2 tablespoons Olive oil

Grated zest and juice ½ ripe lime

1 tsp fresh ginger grated

1 small hot chilli fresh or flakes

1 tbsp fresh coriander – set a few leaves aside to garnish at the end

Salt to taste at the time of cooking

 Cooking Instructions

 Prepare the marinade by mixing all the ingredients together

1. Add the scallops, mix gently and set aside for 30 minutes
2. Heat the griddle to very hot, season the scallops with a little salt then place on the griddle for 1-2 minutes either side until cooked.
3. Spoon a little dressing on the scallops and serve immediately, makes an excellent starter – food to impress!  Enjoy

 Recipe by Kumud Gandhi – The Cooking Academy

Indian Cookery classes At The Cooking Academy.

Today I was teaching an Indian cookery class here at The Academy in Rickmansworth.  With Amrit off with an injured ankle and Kristen back in New Zealand for the time being,  I’m racking up a number of classes.  Its all good because I have say its reminded me of why I started on the journey 4 years ago; I am glad I have the opportunity to do what I do as a  job, though its so much more than just a job.  To say I love meeting new people is a cliche but I do love meeting new people and making a small contibution to their life journey on the culinary front.  None more so than today with the group of people I had in my class. 

I’ve already had 2 emails from them this evening so far and i love it….  they’ve been shopping, and their putting into practise what they learn’t today, that’s great! 

I’m a happy bunny and I’m glad I do what I do for a living.   I enjoy seeing new faces and I love to see the people come back again and again for classes…  or new recipes  because that means my mission is working !

Kumud Gandhi – Founder of The Cooking Academy  

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

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

Feeling Moody, Folic Acid could be the answer!

If you regularly drop your moods levels and feel irritable, the chances are you could be deficient in folic acid or vitamin B.   

Folic acid is not just for the pregnant as it is often associated, It helps the production of new cells along with iron.  It is essential for nerves and strengthening the mind. 

One of the best ways in which you can take in folic acid is through vegetables like brocoli, green beans or asparagus.  They are rich in vitamins, minerals, and phosphorus which invigorate your skin, arteries and your stomach function to help digestion, in other words the conversion of what you eat to mineral value to the blood cells. 

Try having asparagus with parma ham or steamed as a vegetable or stir fry, or even risotto.  The first option is great as a lunch, quite portable and compact to pack yourself from home, great for kids too.

 Written by Kumud Gandhi – Food writer, broadcaster and Founder of The Cooking Academy cookery school. Kumud Gandhi has a background in Food science and teach the importance of healthy eating for improved performance at work and school and for general well being. Contact Kumud on kumud@thecookingacademy.co.uk

Beetroot juice for Super health

 Did you know that raw beetroot juice contains a host of super food minerals including magnesium, potassium, iron, selenium, zinc, sodium, as well as trace amounts of amino acids which helps to build protein for use in the body.

 The health benefits of drinking beetroot juice are very significant whether you’re training to keep fit or just wishing to have good health, there is growing research to back up the theory.  Drinking just 500 ml a day for 1 week can have a signifciant impact to you fitness and muscle efficiency.  Quite important if you work out a lot or train regularly .. as this will impact onyour ability to maintain training at peak without suffering from muscle fatique.  

 Beetroot juice makes muscles more fuel-efficient

 Beetroot is great at creating red blood cells and helps to maximise the oxygen carried to the cells.  So during exercise it increases the efficiency of oxygen take up, which results in less fatique and higher endurance.  The magnesium in beetroot is a muscle relaxer and helps to ease tension in the body, again enhancing the effect of exercise.   

 Maximising oxygen use to boost stamina

 The high iron content in the juice make it very good for those who suffer from anemia or low heomoglobin. Furthermore beetroot juice is very good for the digestive track and the liver function, it essentially stimulates the nerves in the intestines.  By doing so it increases the metabolic rate.

 Betroot juice is that wonderful rich dark colour vegetable and a very active anti-oxidant.  Anything that is high in anti-oxidants is also anti ageing, so naturally beetroot juice is very good for the skin.  

 Beetroot juice also has a very quick impact on lowering blood pressure, within 1 hour of consumption.  Therefore should be consumed regularly by people with cardio vascular related problems such as heart attacks or stoke patients. 

 The Evidence

 Researchers have found that beetroot juice doubles the amount of nitrate in blood which in turn reduces the rate at which muscles use their main source of energy.  The increased nitrate oxide also affects a number of other body functions including blood flow, hormones levels and cell signalling.   Research was carried out by theUniversityofExeter, school of sports and health sciences.

Written by Kumud Gandhi – Food writer, broadcaster and Founder of The Cooking Academy cookery school. Kumud Gandhi has a background in Food science and teach the importance of healthy eating for improved performance at work and school and for general well being. Contact Kumud on kumud@thecookingacademy.co.uk