Grains of truth
Cutting down on sugars and carbs is easier than cutting out –and more realistic in the long-term, says Carina Contini of The Scottish Cafe & Restaurant
Irecently managed a few months without eating grains. My findings, as a self-diagnosed carbohydrate addict, was that without the grains I felt great. I’ve never been good at dieting. Discipline is my best diet, though anyone who knows me will see that I struggle hugely with any type of moderation. However, my grain free period was based on doctor’s orders and I really benefited from the change in habit. The results were tangible; more energy, calmer, and general all round health and well being. The bigger benefit has been a happier family and our team at work are happier too as I’ve been less stressed. Win, win.
My issue with other sorts of diets is they don’t set the tone of how they will make you feel – the emotional and functional element of healthy eating. The promise is always a thinner waistline, smaller posterior and those jeans will look fantastic, but that shouldn’t be the point. Yes you’ll feel better if you look better but food that makes you feel mentally good is the secret to any recipe for a happy life. Cutting down (I can’t cut out) the sugars, eliminating processed foods such as ready meals, biscuits and snack bars, and supplementing with fresh food is the only way to go. At home, this is a given if you cook from scratch. Eating out unfortunately can be confusing as many restaurants are very clever at marketing fresh food but don’t actually deliver it. I can promise you that your independent restaurants do.
@continibites
Melanzane in carrozza
This can be cooked without the breadcrumbs but for a delicious crunch the crumb adds an extra crispy texture. Perfect to go with the below sunshine salad for a really fresh, healthy supper.
Serves two
8 slices violet aubergine, about 8mm thick 1 whole mozzarella di bufala, sliced to about 10mm thick and left to drain in a colander to remove any excess water 4 sundried tomatoes in oil, sliced panko breadcrumbs 1 egg, beaten and seasoned with salt and pepper extra virgin olive oil 2 tsp pesto a handful of olives, to serve peashoots, to decorate
Brush the aubergines with a little oil and bake in the oven at 200C/gas Mark 6 until soft. This should take around 10 minutes. Remove and allow to cool.
Make a sandwich using the aubergine filled with the mozzarella and a few slices of the sundried tomatoes, then season with a little salt. You can pop this into the fridge to chill which will make them easier to handle.
Dip the sandwich into the egg and then the breadcrumbs. Lightly fry in the olive oil until golden and crisp.
Serve with a little homemade pesto for extra flavour and a handful of olives. Garnish with peashoots.
Sunshine salad
This zesty salad proves that you can go low calorie and healthy without scrimping on flavour.
Serves two to four
100g baby spinach leaves 1 chicory, washed and trimmed 1 pomegranate, seeds only 1 blood orange, segments only 6 mint leaves 100g blanched almonds, toasted and crushed 1 tbsp pumpkin seeds 8 Taggiasca olives, cut in half 1 red chilli, deseeded and finely chopped 6-8 tbsp estate olive oil juice of 1 lemon ½ tsp Maldon salt
In a large bowl, shred the spinach and chicory, then toss in the mint leaves.
Mix in the pomegranate, blood orange, almonds, pumpkin seeds and olives.
For the dressing, whisk together the olive oil, lemon juice, chilli and salt, then drizzle generously over the salad to serve.
Torta di pistacchio
This is a low grain dessert that you’ll just need a thin slice of, as it’s very rich, and quite expensive as pistachios are one of the most luxurious nuts to buy.
Serves six
225g unsalted butter 225g golden caster sugar 150g caster sugar 225g whole blanched pistachios, roasted and ground 3 eggs zest of 3 oranges 125g bramata polenta 1 tsp baking powder 1 tbsp milk (optional)
100ml orange juice 100ml lemon juice 100ml water 4 whole cardamom pinch of salt
Line a 15cm deep cake tin with greaseproof paper and preheat an oven to 160C/gas Mark 3.
Beat the butter and golden caster sugar until light and fluffy. Fold in the polenta, pistachios and the eggs. Finally, fold in the zest and the salt and baking powder. If the mixture looks dry add a tablespoon of milk. Bake for 35-40 minutes until golden. Meanwhile make the syrup by simmering the caster sugar, water, orange and lemon juice and cardamom until reduced by half. Remove the cardamon pods.
Take the tart out of the oven and pour the syrup over the top. Enjoy while still warm but not hot.