Snacking with Diabetes

  

Cuting out sugary foods and high fat snacks is an important way to improve your diet and help maintain good blood glucose levels.  It helps to have alternatives available when you are feeling that urge to snack on something or when your levels dip and you just don't have time to make a meal. Having alternatives at the ready and achieving a balance are really important for long term success!  It's okay to have an occasional sweet treat, but in all reality, those need to be kept at a minimum, and it's best to develop a taste for nutritionally sound snacks.







Nuts and Seeds not sweets

A balanced diet shouldn't contain things like candy on a daily basis.  Make your calories count in a positive way.  Eating candy bars etc. encourage weight gain and have very little nutritional value.   A far better choice would be dried fruits, seeds or nuts. You can make up your own mix of nuts by combining your favourites and then roasting them in a slow oven for about 15 minutes.   You can then store them in an airtight jar for snacking convenience.   You could add a clove of minced garlic to them and some herbs prior to roasting for additional flavour.



Fruits and Vegetables

Easy to eat fruits and vegetables are a delicious alterative to sugary salty snacks.  For family parties you could add mini whole grain bread sticks and potato wedges roasted in their skins.

-Baby carrots, courgette sticks, cauliflower florets, etc. are all good either on their own or with a tasty low fat dip.
- Pysalis, grapes and mandarine orange segments are juicy and delicious with plain yogurt with a sprinkling of chopped nuts.
- Small bananas, strawberries, stoned halved plums and apricots are great and make good lunch box inclusions
-Dried apricot halves are good served with low fat soft cheese and toasted walnuts
-Homemade or purchased oatcakes spread with low fat soft cheese and topped with a dried apple ring

Veggies and fresh yogurt dip

Raw vegetables are rich in minerals, vitamins, and enzymes. The yogurt adds protein to help stabilize blood sugar and curb hunger pangs, and provides calcium for strong bones. Cut some fresh veggies such as carrots, celery, or broccoli into dipping-size pieces to measure 1/2 cup. (Prepare extra veggies in advance and keep in small, serving-size storage containers in the fridge for another day.) Create a simple, healthy dip by stirring together one 8-ounce carton of plain nonfat yogurt, 2 teaspoons of minced fresh dill weed (or 1 teaspoon dried dill weed), 1 teaspoon fresh lemon juice, 1/8 teaspoon salt, and freshly ground black pepper to taste. Serving size: 1/2 cup veggies and 2 tablespoons of dip.




Sandwiches

Small sandwiches can also make a good snack, especially for children who are diabetic.  You can cut them into little fingers or quarters.  Use whole meal bread spread with soft cheese or homemade sugar free nut butters.    You can slice whole meal French baguettes crosswise into rounds and make small round sandwiches or open sandwiches.

- Make mini wraps by spreading whole wheat tortilla wraps with savoury or sweet fillings, rolling them up and then cutting into sections.  (Banana and sugar free peanut butter are fab!)
-Slices of whole wheat French bread spread with soft cheese and a thick layer of roasted sunflower, pumpkin and sesame seeds on top.
-Vegetable Pancakes are great.  Add chopped spring onions, chives, grated carrots, etc. to the batter prior to cooking.  Then spread with some low fat soft cheese or other filling, roll up an cut into slices.
-Sliced or mashed banana or dried fruits mixed with toasted nuts and low fat soft cheese also make tasty sandwich filling alternatives.

Black bean salad

Black beans are high in both fiber and protein, which help stabilize blood sugar and curb hunger pangs. Fiber can also help lower cholesterol. Tomatoes and other veggies add a variety of important nutrients as well as fiber. Rinse a 15-ounce can of lowest-sodium black beans under running water and drain well. Mix the beans in a medium bowl with 1/2 cup chopped fresh tomatoes, 1/2 cup chopped cucumber or celery, 1/2 cup chopped green-bell pepper, and 1/4 cup peeled, cubed avocado. Stir in 2 teaspoons fresh lemon juice, 1 clove minced fresh garlic (or 1/4 teaspoon garlic powder), 1/8 teaspoon salt, and freshly ground black pepper to taste. Serving size: 1/2 cup salad.


 

Crunchy Snacks

I don't know about you, but I enjoy a bit of a crunch when it comes to snacking.  It is possible to still get that satisfaction but in a healthy way.

- Cut wholemeal French Sticks into thin slices, rub with a peeled and cut garlic cloves on both sides and then spread them out onto a baking sheet.   Bake in the oven at 160*C/325*F/gas mark 3 for about 20 minutes until crisp and lightly browned.  Rub again with a cut garlic cloves and cool on a wire rack before storing in an airtight container.  This are good as nibbles or with dips or pate.
- Plain or seeded bagels, sliced very thinly and baked in the same way are also very good.
- Slice potatoes, or sweet potatoes (skin on) into very thin slices, toss with just a tiny bit of oil and some seasoning and spread out in a single layer on a plate.  Pop into the microwave on high for two minutes, flip over and repeat.  Continue to do this until they are starting to brown and crisp.  Voila really low fat potato crisps!

Apples and cheese

Fruit is an important part of any diet, even for people with diabetes; it provides fiber and other important nutrients. Portion control is important, because fruit is naturally high in sugar. When adding fruit to your meal plan, choose fruits lower in natural sugars, such as berries, melon, and apples, and always choose smaller whole fruits (or cut larger fruits in half). The cheese adds protein to help stabilize blood sugar and curb hunger pangs, and provides calcium for strong bones. Cut and core 1 small apple into 4 wedges. Cut 1 slice of reduced-fat Cheddar cheese into 4 pieces and place on apple wedges. Serving size: 1 apple wedge and 1/4 slice cheese.

Homemade popcorn

Popcorn is high in fiber, and when made from scratch is an all-natural food without additives and artificial flavorings. Pour 1 tablespoon of mild-flavored oil such as canola into a heavy-bottomed medium-large pot. Cover the bottom of the pot with 1/2 cup of popcorn kernels spread in a thin layer. (If the kernels are too crowded, not all of them will pop.) Cover the pot and heat on medium, shaking the pot every minute or so until all of the kernels have popped. Take care not to cook too long, which could scorch the popped kernels. Sprinkle the popcorn with any of the following: 1/4 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon allspice, or 1 tablespoon grated Parmesan cheese. Serving size: 1 cup.

Whole-grain crackers, grapes, and cottage cheese

Nutrient-rich whole grains like cracked wheat, whole wheat, rye, and quinoa can lower blood sugar and cholesterol. The cottage cheese adds protein to stabilize blood sugar, curb hunger pangs, and provide calcium for strong bones. Buy your favorite whole-grain crackers, and make sure that the first ingredient is whole-wheat flour or another whole grain, such as rye. (Even if the ingredient list says "wheat flour," it is not a whole-grain food unless it specifies "whole-wheat flour.") Arrange on a small plate 2 crackers, 1/4 cup nonfat cottage cheese, and 1/4 cup grapes. Serving size: 2 crackers, 1/4 cup cottage cheese, and 1/4 cup grapes.


  

When all else fails, don't forget the old faithful . . .  a stick of celery spread with some no sugar peanut butter.  And if you really want to go retro sprinkle it with a few sultanas.   Ants on a log!

Just remember, however healthy your snacks are . . .  100 calories or less  is the rule and no more than perhaps two a day.

Hope this helps!

Turnip and Carrot Dish

I've always been a big lover of vegetables.  There are not too many I don't like with the exception of tinned peas.   This goes back to when I was a child.  Other than carrots and turnips, we mostly had tinned vegetables at home, and my mother found a dead cricket at the bottom of a tin of peas once, after we had already eaten half the tin.  You couldn't get me to eat a tinned pea after that.   In fact, in all truth I am very fussy about my peas.  I only like tender small ones.  Once they get big and woody textures, I can't stand them, and I don't think I am alone in that!




This delicious vegetable mix here today is a very flavourful way to get in some of your five a day fruit and veg.   With carrots, turnips (you could use rutabaga or swede instead), celery and onions, it is a beautiful combination, both in looks and in texture and taste.



It's all cooked in the one pan.  I used chicken stock, but you could use vegetable stock if you wanted to.

 

Once the vegetables are crispy tender, you boil the pan juices to reduce them, creating a delicious glaze.  You will probably not need any seasoning at all, exept perhaps a bit of  freshly ground black pepper.



This makes for a delicious, appealing and healthy side dish, as part of a meal.  All you need to balance it out is a small portion of carbs and protein.

 

*Turnip and Carrot Dish*

Serves 6

Printable Recipe 

You can also use swede (rutabaga) in this dish, but it will take slightly longer to cook.  This is a delicious side dish, filled with flavour and fibre. 

1 kg of white turnips (about 2 pounds), peeled and diced

2 stalks celery, washed, trimmed and sliced

3 medium carrots, peeled and sliced into coins

1 large clove of garlic, peeled and crushed

1 medium onion, peeled and chopped

225ml chicken stock (1 cup)

50g of chopped fresh parsley (1/4 cup)

salt and freshly ground black pepper to taste 

 

Put all of the vegetables into a saucepan along with the stock.  Bring to the boil, then reduce to a slow simmer.  Cover and cook for approximately 20 minutes until all are fork tender.   Uncover and turn the heat up.  Cook, until the liquid has reduced to a glaze.  Season to taste with salt and pepper, sprinkle with parsley and serve.  Delicious!

Calories per serving:  54
Grams of fat per serving: negligible
Fibre:  good
Vitamins A and C:  Excellent

Pumpkin Puddings

Ahh . . .  Pumpkin Season is upon us.  Autumn.  That time of year when we start to long for food that is a bit stodgier than the summer fare we've been eating the past couple of months.  Bring on the bonfires and . . . the Pumpkin delights!


 

Not to mention Canadian Thanksgiving is in just a couple of weeks time, followed in November by the American celebration.   Pumpkin pie has always been a huge part of my Thanksgiving celebrations, but this year pie is off my menu, so at the weekend I tried to come up with something pumpkiny that might take it's place.



okay . . .  truth . . . you  and I both know that ain't nothin going to take the place of pie  . . .  sigh . . . but I'm trying at least.

 

I would be lying if I said that this pumpkin pudding was as satisfying as a nice fat slice of pumpkin pie with whipped cream on top. It doesn't even come close . . .  but it is a satisfying "instead of" pie substitute.



And while you might not get the satisfaction of a buttery crisp crust . . .  or a silken custard filling . . .  you do get all of the flavours of pumpkin pie . . .  the spice, and almost the texture . . .  and a hint of sweetness from a tiny bit of Maple syrup and a very light dusting of icing sugar on the top.

 

If you are watching the calories, carbs and sugars . . .  this is a dessert you can dig into without a whole lot of guilt.

*Pumpkin  Puddings*

Serves 6

Printable Recipe 

Fiddling around trying to come up with a suitable substitute for Pumpkin pie with Thanksgiving coming up.   Must have pumpkin pie.  Can't have pumpkin pie.  Diabetic and diet friendly, coming in at roughly 77 calories per pudding, with 12g of carbs and negligible fat.  In the UK you can find tinned pumpkin at Tesco.  These are delicious and light.

1 (425g) (14 oz) tin of solid pack pumpkin (NOT pumpkin pie filling!)

the finely grated zest and juice of 1 large orange

1 tsp ground cinnamon

1/8 tsp ground cloves

1/2 tsp ground ginger

few drops vanilla

2 TBS pure maple syrup

150ml semi skimmed milk (scant 2/3 cup or 10 TBS)

1 large free range egg, separated

To decorate:

1 tsp of icing sugar, sifted together with 1/4 tsp ground cinnamon

If you are really feeling decadent you can top with a small squirt of

whipped cream (unsweetened)

Preheat the oven to 180*C/350*F/ gas mark 4.  Place six 175ml (3/4 cup) glass ramekins into a deep baking dish.  Set aside.

Whisk together all of the ingredients with the exception of the egg white until smooth.  Beat the egg white with scrupulously clean egg beaters until thick.   Fold the beaten egg white into the pumpkin mixture.  Soon into the ramekins in the baking dish, dividing it equally amongst them and smoothing the top when done.  Boil the kettle and add boiling water to come halfway up the sides of the ramekins.

Bake for 20 to 25 minutes until gently set and warmed through.  (It should still wobble a bit)  Serve warm sprinkled with the sugar.

PS - if you are still longing for the crunch of a crust . . .  you might could crumble a honey graham cracker over top or a digestive biscuit. (plain)  One between all six should do the trick and without too much damage.

New Bits for the Kitchen

Hi there peoples!  I wanted to tell you about some of the equipment I've been using in my kitchen over this past month.  You know a cook is only as good as the tools she uses and I have been very blessed to have nice things that are really useful.

A few years when I was over in Canada, the Toddster wore out our tin opener and had to buy a new one. I have never been fond of the new one he bought.  (Sorry Todd!)  I recently got this new One-Touch Automatic Can Opener.



I've never had a battery operated can opener before.  At first I wasn't quite sure how to use it.   The handy instruction leaflet which came with it soon dispelled any mystery.

 


You simply place the can opener on top of the can with it's rim positioned in the groove between the cutter and the drive wheel.  With the tin on a flat surface you press the button for about one second and release and then it goes to work, cutting the can all the way around.  You then press the button again to reverse the cutter and it reverses and stops.

 


You then lift the cutter off the can, and the magnet on the can opener will pick up the lid for convenience.  Easy Peasy, lemon squeezy!  I tried to take a video of it in action, but I need a teenager around to show me how to use my camera.  Sigh . . .  all I got was the picture you can see at the top with the opener on top of the can and my finger going in to touch the button!




I've also been using these Colour Works Utensils.   The  Masher is made from Nylon and is dishwasher safe and suitable for nonstick surfaces.  Heat resistant to 210*C/410*F.,  it carries a five year warantee.

The Silicone Spoon Spatula is also dishwasher safe, hygenic and very flexible.  It's stain resistant and suitable for non-stick surfaces.  It is heat resistant for up to 260*C/500*F and also comes with a five year warantee.

What can I say?  They do their job and I love that they don't scratch my pans and are dishwasher safe.

All of these items can be purchases at Next Day Catering, a leading online catering supplier providing a range of high quality catering equipment and hotel supplies in in the UK. They have been the UK’s favourite catering suppliers for 20 years now, supplying quality products from top name brands including KitchenAid, Dualit, Panasonic, Samsung Victorinox and more. Their next day catering supplies are used across the UK by bars, hotels, restaurants, cafés, bed and breakfasts, schools, office canteens, bistros and other professional kitchens and hospitality businesses.  With a quick delivery,  great prices, and a full stock selection, they are my first port of call when it comes to finding the right tools to do what I love to do, and that is  . . .  cook.

Chilli Bean Soup with an Avocado Salsa

I have to say that although I found the prospect of ever being able to eat anything delicious a little bit daunting at the first of my Diabetic journey . . .  a week later and I think I am finally beginning to understand things a bit better.  I am a long ways from an expert by all means . . .  but I've learned a lot.  I am looking forward to the class I am going to take at the hospital which will hopefully teach me a lot more.    I have also discovered that there is a wealth of information on the www that is very helpful and informative.



This soup I am showing you today is adapted from a recipe I found on Diabetes UK.   (Great site by the way.  I highly recommend!)  I tinkered with it a bit, I admit, but not in any way which would compromise the integrity and diabetic values of the final outcome . . .

 

The soup itself is thick and very rich tasting.   I added some spices to it.  I can't help tweaking things here and there.  It's just me . . . I can never leave things alone.  The original recipe called for red chillies and I confess . . .  I am not fond of red chillies.  I find them far too hot and I just don't like them.  Instead I used a mild chili powder and some ancho chili paste, for a hint of smokiness.

 

Of course cheese sprinkled over top would have gone down very well, but I opted to use the avocado salsa that came with the recipe and I was really glad I had.  This added texture, colour and a wonderful layer of extra flavours that we both really, REALLY enjoyed!  Not to mention some healthy fat.



Diabetic or not, I really hope you will make this.  It is my new favourite soup and I know it is a recipe I will make often.   It's quick, easy and delicious!  And it uses (with the exception of the avocado) things that I have in my kitchen all the time.

*Chilli Bean Soup*

with an avocado salsa

Serves 6

Printable Recipe  

This soup is delicious. Adapted from a recipe I found on Diabetes UK.   It's rich and feels very indulgent, but is very low in calories, fat and sugar.  Do make the salsa. It adds an extra special touch! 

1 TBS rice bran oil (or other heart healthy oil)

1 large onion, peeled and chopped

2 cloves of garlic, peeled and minced

1 tsp ground cumin

1/2 tsp ground cinnamon

1 tsp mild chili powder

1/4 tsp ancho chili paste

(or to taste)

2 X (420g) tins of kidney beans, drained, rinsed and drained again (2 X 14 1/2 oz tins)

1 X (400g) tin of Chopped tomatoes in tomato juice, undrained (1 X 14 1/2 oz tin)

1.2 litre of vegetable stock (5 cups)

salt and black pepper to taste 

For the salsa:

1 ripe avocado, peeled and chopped

2 fresh ripe tomatoes, peeled and chopped

4 TBS fresh coriander, chopped

1/2 small red onion,  peeled and finely chopped

1/2 tsp mild chili powder (or to taste)

salt and black pepper to taste 

Heat the oil in a large saucepan.  Add the onions and cook, stirring occasionally, over medium heat, until softened.   Add the garlic, cumin, cinnamon, chili powder and ancho chili paste.  Cook and stir for a minute.  Tip in the beans and tomatoes, along with the vegetable stock.  Bring to the boil.  Reduce to a simmer and cook lightly covered for 20 to 25 minutes.

For the salsa, combine all of the ingredients in a bowl.  Season to taste with salt and black pepper. 

Blitz the soup smooth with a hand held stick blender, or very carefully in a regular blender.  Reheat gently and season to taste with some salt and black pepper. 

Serve the hot soup ladled into heated bowls with a dollop of the salsa on top.  Crusty whole wheat bread, yes please!   (Just a tiny smidgen)

Calories: 161

Carbs: 14.1
Protein: 5.3

Fat: 6.9

Saturates: 1.5

Sugars: 5.3

3  portions of fruit and vegetables

Vegetarian

Popcorn Popping with Portlebay Popcorn!

I really do get sent the nicest things.  I was recently sent a box of some really delicious cracklecorn from Portelbay Popcorn.  Portlebay is a small company in the depths of Devon,which creates all of their products by hand.   I was sent both the Chilli & Lime and the Wasabi & Sweet Ginger flavours to try.

 

These are really unsual flavours.  I am not normally that fond of overly spicy things.  What would I think of these???


Chilli & lime: I was a little bit unsure about this flavour on the approach.  I normally find red chillis much to hot for my taste, and even the sweet chilli sauce can burn my taste buds, but I have to say I was pretty amazed. It was sweet yet spicy from the chilli, with an almost salsa like taste which the lime cut through, ensuring that it wasn’t too sickly sweet.  I found the heat not at all unpleasant.  It was crunchy and just sweet enough, with a bit of a nice but not overwhelming heat.


Wasabi & Sweet Ginger:   I have a special fondness of Wasabi Peas.  It's the one snack I can eat that the dog doesn't beg me for, so I can enjoy them without being stared at the whole way through.  They can be hot, but not so hot that I don't like them.   I have to say that this is most deliciously different and exciting popcorn I’ve ever tasted. It really was unusual, but quite tasty.  The Wasabi wasn't overwhelming, but there was a really nice Ginger taste which I would say was the predominent flavour in this. It wasn't quite as sweet as the Sweet Chilli and Lime. I quite liked it as well.

Both would be fab snacks to break out for watching the footie or rugby!



Of course these are only two in the wide range of flavoured Kracklecorn that Portlebay produces.   There are also Applewood Smoked Cheddar, Crispy Bacon & Maple Syrup and the Original Cracklecorn flavours.

There are a quite a few companies out there at the moment who are trying to bring something new to the world of popcorn, but it's been my experience that most of them don’t deliver on flavour.  It either gets lost as a mere dusting over the corn, or drowned in a candy coating.   Portlebay Popcorn, on the other hand,  is without doubt packed full of flavour.  Popped in the pot with raw cane sugar to give it a more brittle, crunchy texture, and then sprinkled with  a little sea salt along with their specially developed natural seasonings, this Krackle Corn is designed  to tingle your tastebuds in a really special way!  I highly recommend this if you are looking for a snack which is delicious, wholegrain and naturally  high in fibre.

They also do a range of sweet popcorns, which I have never tasted but which sound really scrummy, with flavours such as Lemon Sherbet, Cinnamon Swirl, Very Berry and Cappuccino!

They come in small packs which are made for snacking, or  big bags which are perfect for sharing with friends. Available at Tesco's, Booths and Budgens across the country as well as a network of independant shops and stockists.

To find out more check out  http://www.portlebaypopcorn.com/
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Pumpkin Muffins Two Ways, Diabetic Friendly

 I decided to play with one of my favourite Pumpkin Muffin recipes the other day to see if I could replace the sugar in it with a sugar substitute suitable for baking, and replace the regular cooking oil with coconut oil, which is better for you.



Haha, I know  . . .  it's not hard to tell the difference between the normal one and the substituted one!

 

That's my fault actually.  I hadn't realized that when I added the melted coconut oil to the wet ingredients it would immediately harden into lumps and bumps.  I could reheat it because of the eggs, and so I just tried to break it into as small a bits as possible, before stirring it in.



My friend Ruth has since counseled me that this wouldn't have happened if I had brought all of my ingredients to room temperature first.  She also recommended blitzing them together in a food processor or blender.



Actually I thought the sugar sub ones were a lot tastier.   The coconut oil added a lovely flavour. But both muffins are very delicious.   I compared a bite of each and Todd compared a bite of each (without me telling him which was which) and we both concluded that while they were both really tasty, the low sugar ones were tastier!



Not only that but we saved a whopping 51 calories per muffin!  With 8g of fat per muffin and high fibre goodness, these are an excellent addition to your breakfast rota, or for a coffee or tea break treat or snack.

 

*Pumpkin Muffins, Two Ways*

Makes one dozen

Printable Recipe 

I adapted this recipe from an Anne Lindsay recipe from her book, "Smart Cooking."  A treasure mine of healthy eats.  I've been using it for years.  I adapted it to use a sugar substitute and coconut oil.  Both versions are delicious. 

Normal muffins:

42g natural bran (3/4 cup)

101g whole wheat flour (3/4 cup)

175g of granulated sugar (3/4 cup)

1 1/2 tsp ground cinnamon

1 tsp baking powder

1 tsp bbaking soda

1/2 tsp salt

151g of raisins (1 cup)

200g of canned cooked pumpkin (1 cup)

2 large free range eggs, unbeaten

125ml vegetable oil (1/2 cup)

125ml buttermilk or plain yogurt (1/2 cup)

1/2 tsp vanilla 

Sugar Free Muffins:

42g natural bran (3/4 cup)

101g whole wheat flour (3/4 cup)

21g Splenda (3/4 cup)

1 1/2 tsp ground cinnamon

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

151g of raisins (1 cup)

200g canned cooked pumpkin (1 cup)

2 large free range eggs beaten

100g coconut oil, melted (1/2 cup)

125ml plain yogurt or buttermilk (1/2 cup)

1/2 tsp vanilla 

For both muffins.  Line a 12 cup muffin tin with paper liners.  Set aside.  Preheat the oven to 200*C/40)*F/ gas mark 6. 

For the Normal Muffins:

Measure all of the dry ingredients into a bowl.  Toss in the raisins.   Add the pumpkin, eggs,oil and yogurt.  Stir just to combine.  Spoon into the prepared muffin cups.   Bake in the pre-heated oven for 25 minutes, or until firm to the touch.   Let cool in the tin for 5 minutes before removing to a wire rack to finish cooling. 

For the Sugar Free Muffins:

It is really important that you have all of your ingredients at room temperature!  (If you don't the coconut oil will solidify and you will get lumps and bumps.  My good friend Ruth counseled me on this.)  Whisk together the dry ingredients.   Mix together the wet ingredients (room temperature).  Add to the dry ingredients along with the raisins.  Stir just to mix.  Spoon into the prepared muffin cups.  Bake for 25 miutes, until firm to the touch.  Let cool in the tin for 5 minutes before removing to a wire rack to finish cooling. 

Store in an airtight container.  If you are not going to eat them all within a couple of days, freeze any leftovers in an airtight container.  You can reheat in the microwave for half a minute when you want to eat them.

Calories per normal muffin:  185
Calories per sugar free muffin:  134
Grams of fat per muffin: 8
Fibre:  good
Vitamin A:  good

Post Script - One of my readers Paul  had noted that coconut oil might not be as good for your heart as formerly suggested:

 Regarding coconut oils,much of what I have read tend to suggest they are not necessarily as good for you as their promotors suggest. Coconut oil is about 90% saturated fat, which is a higher percentage than butter (about 64% saturated fat), beef fat (40%), or even lard (also 40%). Too much saturated fat in the diet is unhealthy because it raises “bad” LDL cholesterol levels, which increases the risk of heart disease. So it would seem that coconut oil would be bad news for our hearts.

I would use it under caution I suppose.   Perhaps a wiser choice would be either corn oil or sunflower oil!  The grams of fat would stay the same.

The Great Cornish Food Festival 2015

 

The Great Cornish Food Festival – the largest event anywhere dedicated 100% to Cornish food and drink – is back for its 12th year on Truro’s Lemon Quay from Friday 25th to Sunday 27th September. 

With a packed timetable of hands-on masterclasses, sampling and kids’ activities, and loyal supporter GWR taking the headline sponsor spot for the second year, get ready to enjoy three days of tastings, culinary titbits and food-loving fun for all ages. 

Celebrated seafood chef Nathan Outlaw is confirmed to host the grand finale on Sunday afternoon, following a tantalising programme of masterclasses and demonstrations across two different stages, in company with a host of Cornwall’s top chefs and food experts.

Visit the festival all three days and you’ll be treated to an array of demonstrations on everything from filleting fish to wine tasting, AGA-cookery to coffee brewing, and as always, everything on sale from festival exhibitors will have been produced in Cornwall.

Around 60 producers and 40 chefs and food experts are taking part, with an exhibitor line-up that includes everyone from household Cornish names like Rodda’s and Sharp’s Brewery, to artisan producers such as Fowey Valley Cider and Buttermilk Confectionery, just some of the businesses making serious waves across the UK food scene.

Here you’ll find all the info on what to buy, what to see and how to get here – so take a look around, and start planning your visit to the biggest food event in Cornwall.

  

To that end I was sent a lovely food Hamper by the Sponsors of this year's Cornish Food Festival,  Great Western Rail, which was filled with  a whole bunch of Cornish Goodies, including Portlebay Popcorn, a couple of Luscomb Crushes, a bottle of Admiral's Ale (destined for a pie),  My  Little Black Book of Seafood by Mitch Tonks, some tasty Furniss Choc Chip mini Cookies,  a packet of Mr Filbert's Cornish Sea Salt Mixed Nuts, some Tregothnan Tea and a couple of Cornish Saffron Cakes and some Cornish Biscuits.  Yum!

Also issued was a challenge to make some Cornish Pastys!

 

Yum!  Yum!  Who doesn't love a good Cornish Pasty!

*Cornish Pasty Recipe*

Makes 6 good sized pasties

Printable Recipe 

 

Traditional.   Make sure you plan ahead as the pastry needs to sit for 3 hours prior to rolling out.  Delicious meat hand pies! 

 

For the pastry:

500g strong bread flour ( it is important to use a stronger flour than normal

as you need the extra strength in the gluten to produce a strong

pliable pastry) (3 1/2 cups, plus 2 TBS)

120g lard or white shortening (1/2 cup plus 1 TBS)

125g of Cornish Butter (1/2 cup)

1 tsp salt

175ml cold water (3/4 cup)

For the filling:

450g of good quality beef skirt, cut into cubes (1 pound)

450g potato, peeled and diced (1 pound)

250g swede, peeled and diced (1/2 pound rutabaga)

200g onion, peeled and sliced (about 1 large onion)

salt andblack pepper to taste ( 2 to 1 ratio)

beaten egg or milk to glaze 

 

Sift the flour into a bowl and rub both fats into it until the mixture resembles breadcrumbs.  Add the water and bring the mixture together.  Knead until the pastry becomes elastic.  This will take longer than ordinary pastry, but it gives the pastry the strength it needs to hold the filling and keep a good shape.  

Cover with cling film and leave to rest in the refrigerator for 3 hours.   

 

Roll out the pastry and cut into circles, approximately 8 inches in diameter.  Layer the vegetables and meat on top of the pastry, adding plenty of seasoning.  Bring the pastry around and crimp the edges together.  Glaze with beaten egg, or an egg and milk mixture.  Bake in a pre-heated 165*C/325*F/ gas mark 3 for 50 to 55 minutes, until golden. 

 

 

 

Tips:

The american equivalent of skirt steak is flank steak.  Cut from the udnerside of the belly of the animal, it has no gristle and little fat, cooks in the same amount of time as the raw vegetables and it's juice provides a delicious gravy.  Use a firm waxy potato, such as a Maris Peer.   A floury potato (baking or mashing) will fall apart on cooking.

How to Crimp:

1.  Lightly brush the edge of the pastry with water.

2.  Fold the otehr half of pasry over the filling and squeeze the half circle edges firmly together.

3.  Push down on the edge of the pasty and using your index finger and thumb, twist the edge of the pastry over to form a crimp.  Repeat this process along the edge of the pasty.

4.  When you've finished crimping along the edge, tuck the end corners underneath.