I’ll have a burger and chips please
How can you turn the ultimate bloke’s chow down into something that’s good for you? It can be done, read on!
The burgers in question are Oliver McCabe’s ‘Lentil and Cashew Burgers’ from the ‘Fuel Food Cookbook, they’re simple to make and taste wonderful. They’re full of protein, fibre and vitamin C, gluten free and low GL.
145g red lentil, rinsed and drained
2 tablespoons apple cider vinegar
1 tablespoon extra virgin olive oil
115g red onion, finely chopped
100g kale, washed and shredded
70g toasted cashew nuts, finely chopped
5 cloves of garlic, finely minced
1 teaspoon Himalyayan fine rock salt
30g oat bran
Rapeseed oil, for frying
- Place the lentils and water in a small saucepan and bring to a boil. Lower the heat and simmer, partially covered, for about 25 minutes, until the lentils are soft and the liquid is absorbed.
- Use a spatula to scrape the lentils into a medium-sized bowl. Add the apple cider vinegar and mash well.
- Heat the olive oil in a wok over a low heat. Add the onion and sauté for 7 minutes, until softened. Add all remaining ingredients except the oat bran and sauté for 7 minutes more, until all the vegeables are tender. Add to the lentils with the oat bran and mix well. Leave to stand for 1 hour, until cool.
- Form six medium-sized burgers with clean hands. Heat a little rapeseed oil in a large frying pan over a medium heat. Fry the burger for about 5 minutes per side, until cooked through and golden on the outside.
Then for our ‘chips’. This simple recipe for ‘vege fries’ comes from Anthony William’s medicalmedium.com website where you’ll find all manner of great recipes based on natural food and superfoods.
The trick is to boil the root vegetables and then shake them vigorously before baking. The herbs and garlic generously coat the outside and the smudged edges will turn crispy in the oven. If you’re pressed for time, you can omit the extra steps and send them straight to the oven, though those few extra minutes will yield truly amazing results. Make a big enough batch to share -these won’t last long.
Natural Sweeteners options:
How to use Stevia: Unlike raw honey, stevia is heat stable, so feel free to use it in any way you desire. Remember, it’s 200 times sweeter than sugar, so don’t use it in the same ratio. For baking, this can present a problem, as refined sugar gives bulk to recipes. However, this can be easily rectified. To make up for the lost bulk when using stevia, use 1/3 to ½ cup of one of the following bulking agents: fresh fruit puree, yogurt, roasted winter squash, two whipped egg whites, or you can use 1–2 tablespoons of coconut flour.
Tune into The Morning Mix with Alan Corcoran at 11.05am to hear Ger tell us all about, what promises to be, a fantastic morning out at Murphy’s Barn. Oliver McCabe, author of recently published, wholefood cookbook, The FuelFood Cookbook, is hosting a cookery demonstration on Saturday 7th May. Read more details of this event here.
Part of the proceeds of the day go the Wexford Rape and Sexual Abuse Support Services so Claire from the R&SASS will be on air with Ger letting us know the vital services they provide and where these much needed funds will be headed.
As we get closer to our cookery demo day with Oliver McCabe in Murphy’s Barn on Saturday May 7th we’re enthusiastically trying lots of recipes from his book. Both Ruth (full credit to her for these beautiful images of her creation!) and I cooked his Fuel Food Veggie Bake and were in agreement that it was hearty, comforting, wholefood at its best so it’s the recipe we want to share with you now. What can I say? If you don’t have the book it’s well worth the purchase (we have signed copies for €20) and if you’d like to take it a step further, meet Olly and hear about his unique food philosophy at first hand then put Saturday May 7th in your diary right now.
I was so impressed with the use of millet in this recipe and felt this powerhouse grain needed looking into more, want to know more on millet, just click here.
What? Cocoa in a stew, who’d have thought?
I’m really loving Oliver McCabe’s new The FuelFood Cookbook and it was a great pleasure to have him signing copies in Only Natural recently. We’re equally excited at the prospect of having him do a demonstration day in Murphy’s Barn on Saturday May 7th. It’s going to be a wonderful opportunity to benefit from Oliver’s unique wholefood cookery knowledge at first hand, on top of which we’ll be throwing in a delicious and wholesome lunch with recipes from the book and all in the most inspiring setting not far from Wexford town. Why not keep the date free? Tickets are now available online here.
Anyway back to the recipe. It’s Oliver’s mammy’s very own recipe for Irish Stew and, what with Paddy’s Day just round the corner we thought it might be good to remind you that, even in today’s multi cultured food world, our own tradition of simply prepared, wholesome dishes deserves to be honoured and enjoyed. This Irish Stew however has a bit of a twist, yes cocoa! I’ve added chocolate to chilli before and I must say that this works too. The result is a rounded, mellow flavour where the strong taste of the lamb isn’t quite so dominant. The quality of the ingredients is everything in a recipe like this so we’d suggest (A) supporting your local Craft Butcher for better quality meat and (B) buying organic vegetables where possible. The chilly season isn’t quite over yet and trust me, this is what you want when it’s cold and rainy outside. Do give it a try!