Healthier Snacking: Sugary Snack Alternatives for Diabetics

As someone who was diagnosed with Type 1 Diabetes late in life (after an initial and erroneous diagnosis of Type 2 Diabetes) I am well aware that living with diabetes can often mean having to make thoughtful choices about your diet, especially when it comes to snacking. 

While sugary treats might be off the menu, there are plenty of delicious and satisfying alternatives that won’t spike your blood sugar levels. Here are some tasty, diabetic-friendly snack options to keep your cravings at bay without compromising your health.

Fresh Fruit

Fresh fruit is a fantastic alternative to sugary snacks. While fruits do contain natural sugars, they also come with fibre, vitamins, and minerals that are beneficial for overall health. Some excellent choices include:

Berries: Strawberries, blueberries, and raspberries are low in sugar and high in antioxidants.

Apples: High in fibre, apples can be enjoyed on their own or with a small amount of peanut butter for added protein.

Oranges: Packed with vitamin C, oranges can be a refreshing and hydrating snack.

Nuts and Seeds

Nuts and seeds are perfect for those moments when you need a crunchy snack. They are rich in healthy fats, protein, and fibre, which can help keep you full and maintain stable blood sugar levels. Some great options are:

Almonds: High in vitamin E and magnesium.

Walnuts: Good for heart health and rich in omega-3 fatty acids.

Pumpkin seeds: A good source of magnesium and zinc.

Greek Yoghurt

Greek yoghurt is an excellent source of protein and probiotics, which are beneficial for gut health. Choose unsweetened Greek yoghurt to avoid added sugars and enhance the flavour with:

Fresh fruit: Add some berries or sliced kiwi.

Nuts: A sprinkle of chopped nuts can add texture and extra nutrition.

Cinnamon: This spice not only adds flavour but can also help regulate blood sugar levels.

Veggie Sticks and Hummus

Vegetables like carrots, cucumber, and bell peppers make for great dippers. Pair them with hummus for a snack that is both nutritious and satisfying. Hummus provides protein and healthy fats from chickpeas and olive oil, making it a balanced snack.

Dark Chocolate

For those times when only chocolate will do, opt for dark chocolate with a high cocoa content (70% or higher). Dark chocolate is lower in sugar than milk chocolate and contains antioxidants. Enjoy a small piece to satisfy your sweet tooth without the sugar rush.

Rice Cakes with Avocado

Rice cakes are a versatile base for many toppings. Try spreading some mashed avocado on top for a snack that is both filling and full of healthy fats. You can also add a sprinkle of salt and pepper, or even a few cherry tomato halves for added flavour.

Cheese and Wholegrain Crackers

Cheese is a good source of protein and calcium. Pair a small portion of cheese with wholegrain crackers for a balanced snack. Wholegrain crackers provide fibre, which can help in maintaining blood sugar levels.

Smoothies

Smoothies can be a refreshing and nutritious snack. To keep them diabetic-friendly:

Base: Use unsweetened almond milk, coconut water, or plain water.

Fruit: Opt for low-sugar fruits like berries or a small piece of banana.

Veggies: Add spinach or kale for extra nutrients.

Protein: Include a scoop of protein powder or a tablespoon of chia seeds.

Healthy fats: Add a tablespoon of nut butter or a quarter of an avocado.

Edamame

Edamame, or young soybeans, are a high-protein, low-carb snack. They are also a good source of fibre and essential nutrients like iron and calcium. Simply steam them and sprinkle with a little sea salt for a tasty treat.

Cottage Cheese

Cottage cheese is another high-protein option that can be enjoyed on its own or with some added flavour. Try it with:

Chopped vegetables: Mix in some diced cucumber, tomatoes, or bell peppers.

Fruit: Add some pineapple chunks or sliced peaches for a sweet and savoury combination.

Conclusion

Managing diabetes doesn’t mean you have to give up on enjoying snacks. By choosing healthier alternatives, you can satisfy your cravings while keeping your blood sugar levels in check. Experiment with these options and find what works best for you. Remember, moderation is key, and always consult with your healthcare provider to tailor your diet to your individual needs. Happy snacking!

The Health Benefits of Cooking with an Air Fryer

Air fryers have taken the culinary world by storm, and it's no surprise why. These compact appliances offer a healthier alternative to traditional frying methods, allowing you to enjoy your favourite fried foods with a fraction of the fat and calories. 

In this blog post, we'll explore the benefits of using an air fryer and share some tips on how to create delicious, healthy meals right in your own kitchen.

What is an Air Fryer?

An air fryer is a kitchen appliance that cooks by circulating hot air around the food. It uses a mechanical fan to circulate the hot air at high speed, cooking the food and producing a crispy layer similar to frying but with significantly less oil. This method of cooking can reduce the fat content by up to 75%, making it a great choice for those looking to eat healthier.

Health Benefits of Using an Air Fryer

Lower Fat Content: Traditional frying methods can add a lot of unnecessary fat to your diet. Air fryers require only a small amount of oil, if any, reducing your intake of unhealthy fats.

Fewer Calories: Because air frying requires less oil, the calorie content of your food is also significantly reduced. This can help with weight management and overall health.

Reduced Risk of Toxic Acrylamide Formation: Frying food at high temperatures can produce acrylamide, a chemical that has been linked to certain types of cancer. Air frying reduces the risk of acrylamide formation, making your food safer to eat.

Versatility: Air fryers can cook a variety of foods, from vegetables and proteins to desserts. This versatility can encourage you to prepare more home-cooked meals, which are generally healthier than processed foods.

Retained Nutrients: Air frying preserves more nutrients than traditional frying methods, ensuring that your meals are not only tasty but also nutritious.

Tips for Healthy Air Fryer Cooking

Use Minimal Oil: While air fryers need less oil, using a small amount can still enhance the flavour and texture of your food. Opt for healthier oils like olive or avocado oil.

Season Wisely: Herbs and spices can add a lot of flavour without adding calories or unhealthy ingredients. Experiment with different seasonings to keep your meals exciting.

Preheat Your Air Fryer: Preheating your air fryer for a few minutes before adding your food can help it cook more evenly and achieve a crispier texture.

Don't Overcrowd: For the best results, avoid overcrowding the basket. This allows the hot air to circulate properly and ensures that your food cooks evenly.

Experiment with Different Foods: Don't just stick to chips and fried chicken. Try air frying vegetables, tofu, fish, and even fruit. This will help you maintain a balanced and varied diet.

Monitor Cooking Times: Air fryers cook faster than traditional ovens. Keep an eye on your food to prevent overcooking or burning.

Healthy Air Fryer Recipes

To get you started, here are a few healthy air fryer recipes:

Air Fryer Sweet Potato Chips

Ingredients:

2 medium sweet potatoes, thinly sliced

1 tablespoon olive oil

Salt and pepper to taste

Optional: paprika, garlic powder, or cinnamon for extra flavour

Instructions:

Preheat your air fryer to 180°C.

Toss the sweet potato slices with olive oil and seasonings.

Arrange the slices in a single layer in the air fryer basket.

Cook for 10-15 minutes, shaking the basket halfway through, until the chips are crispy.

Air Fryer Herb-Crusted Salmon

Ingredients:

2 salmon fillets

1 tablespoon olive oil

1 teaspoon dried dill

1 teaspoon dried parsley

1 teaspoon garlic powder

Salt and pepper to taste

Lemon wedges for serving

Instructions:

Preheat your air fryer to 200°C.

Brush the salmon fillets with olive oil.

Mix the herbs and seasonings, then sprinkle over the salmon.

Place the fillets in the air fryer basket and cook for 10-12 minutes, or until the salmon flakes easily with a fork.

Serve with lemon wedges.

Air Fryer Vegetable Medley

Ingredients:

1 bell pepper, chopped

1 courgette, sliced

1 red onion, chopped

1 tablespoon olive oil

Salt and pepper to taste

Optional: balsamic vinegar or lemon juice for drizzling

Instructions:

Preheat your air fryer to 180°C.

Toss the vegetables with olive oil and seasonings.

Place the vegetables in the air fryer basket.

Cook for 10-12 minutes, shaking the basket halfway through, until the vegetables are tender and slightly charred.

Conclusion

Air fryers are a fantastic addition to any kitchen, offering a healthier way to enjoy your favourite foods. By incorporating an air fryer into your cooking routine, you can reduce your intake of unhealthy fats and calories while still enjoying delicious and satisfying meals. Whether you're new to air frying or a seasoned pro, these tips and recipes will help you make the most of this versatile appliance. Happy cooking!

A Beginner's Guide to Pressure Cooking Techniques

Pressure cooking has long been a kitchen secret for whipping up hearty meals in a fraction of the time it takes with conventional methods. If you’re new to this culinary art, welcome! 

This beginner's guide will walk you through the essentials of pressure cooking, ensuring you make the most of this versatile kitchen gadget.

What is Pressure Cooking?

Pressure cooking involves cooking food in a sealed pot at high pressure, which raises the boiling point of water and reduces cooking time significantly. The result is tender, flavourful dishes that retain more nutrients compared to traditional cooking methods.

Choosing Your Pressure Cooker

Before diving into pressure cooking, it's crucial to select the right cooker for you and your needs. There are two main types: stovetop and electric.

Stovetop Pressure Cookers: These are durable and reach higher pressures, cooking food faster. They are ideal for those who already have a bit of experience in the kitchen.

Electric Pressure Cookers: Perfect for beginners, these come with pre-set programmes and safety features, making them user-friendly and versatile.

Essential Pressure Cooking Tips

Read the Manual: Each pressure cooker has unique features and safety mechanisms. Familiarise yourself with these to avoid mishaps.

Check the Seals: Ensure the rubber gasket and other seals are in good condition. Damaged seals can prevent the cooker from reaching the proper pressure.

Don't Overfill: Never fill the cooker more than two-thirds full. For foods that expand, like rice or beans, fill only halfway.

Use Enough Liquid: Pressure cookers require steam to build pressure, so always add at least 250 ml of liquid unless your recipe specifies otherwise.

Adjust for Altitude: If you're cooking at higher altitudes, you'll need to increase the cooking time slightly due to the lower atmospheric pressure. (That's a good tip for people living a higher altitudes and something I learned when researching for this blogpost.)

Basic Techniques

Sautéing and Browning

Most modern pressure cookers come with a sauté function. Use this to brown meats and sauté vegetables before pressure cooking. This step adds depth to the flavour of your dishes.

Layering Ingredients

When cooking multiple ingredients, consider the cooking time for each. Place ingredients that take longer to cook at the bottom and quicker-cooking ingredients on top.

Natural vs. Quick Release

Natural Release: Turn off the cooker and let the pressure drop naturally. This method is ideal for dishes like soups and stews, where you want to retain moisture.

Quick Release: Use the valve to release the pressure rapidly. This method is useful for delicate vegetables and foods that you don’t want to overcook.

Simple Recipes to Get Started

Basic Vegetable Soup

Ingredients:

1 tbsp olive oil

1 onion, chopped

2 carrots, sliced

2 celery stalks, sliced

3 potatoes, diced

1.5 litres vegetable stock

Salt and pepper to taste

Fresh herbs for garnish

Method:

Sauté the onion in olive oil until translucent.

Add the carrots, celery, and potatoes, and sauté for a few minutes.

Pour in the vegetable stock.

Seal the lid and cook on high pressure for 5 minutes.

Use natural release, then season with salt, pepper, and fresh herbs.

Classic Beef Stew

Ingredients:

2 tbsp olive oil

500g stewing beef, cubed

1 onion, chopped

2 garlic cloves, minced

3 carrots, sliced

3 potatoes, diced

500 ml beef stock

1 tbsp tomato paste

Salt and pepper to taste

Fresh thyme for garnish

Method:

Brown the beef in olive oil using the sauté function.

Add the onion and garlic, cooking until fragrant.

Add the carrots, potatoes, beef stock, and tomato paste.

Seal the lid and cook on high pressure for 30 minutes.

Use natural release, then season with salt, pepper, and fresh thyme.

Troubleshooting Common Issues

Undercooked Food: Ensure you've allowed enough time for the pressure to build. Check the seals and liquid levels.

Burn Warning: This can occur if there isn't enough liquid or if food is stuck to the bottom. Ensure proper deglazing after sautéing.

Lid Won't Open: Never force the lid open. Ensure the pressure is fully released before attempting to open it.

Conclusion

Pressure cooking is a fantastic way to prepare delicious, nutritious meals quickly. By following these basic techniques and tips, you'll be well on your way to becoming a pressure cooking pro. Happy cooking!

Not just a drink! Cooking and Baking with Tea: A British Culinary Delight

Tea is much more than just a quintessential British beverage. Its delicate flavours and aromas can elevate a variety of culinary creations, from savoury dishes to delightful desserts.

Infusing tea into your cooking and baking not only adds a unique twist but also pays homage to a tradition steeped in history. 

Here's how you can incorporate tea into your culinary repertoire.

Choosing the Right Tea

The first step to cooking and baking with tea is selecting the appropriate type for your recipe. Different teas offer distinct flavours:

Black Tea: Robust and full-bodied, ideal for marinades, sauces, and desserts.

Green Tea: Light and slightly grassy, perfect for adding a fresh, subtle taste to savoury dishes and baked goods.

Earl Grey: With its hint of bergamot, it adds a fragrant citrus note to both sweet and savoury recipes.

Chai: Spicy and aromatic, chai can enhance the warmth and complexity of your dishes.

Savoury Dishes with Tea

Tea-Smoked Chicken

Ingredients:

2 boneless chicken breasts

2 tablespoons loose black tea leaves

2 tablespoons rice

2 tablespoons brown sugar

Salt and pepper to taste

Instructions:

Season the chicken breasts with salt and pepper.

Line a wok with foil, and place the tea leaves, rice, and brown sugar in the centre.

Place a wire rack over the mixture and arrange the chicken on the rack.

Cover the wok and heat over medium-high heat until smoke begins to form.

Reduce the heat and smoke the chicken for about 20 minutes.

Finish cooking the chicken in a preheated oven at 180°C (350°F) for an additional 15 minutes or until fully cooked.

Green Tea-Infused Rice

Ingredients:

200g basmati rice

2 green tea bags

500ml boiling water

Salt to taste

Instructions:

Brew the green tea by steeping the tea bags in boiling water for 5 minutes.

Remove the tea bags and pour the tea over the rice in a saucepan.

Add a pinch of salt and bring to a boil.

Reduce the heat, cover, and simmer for 15 minutes or until the rice is tender and the liquid absorbed.

Fluff the rice with a fork before serving.

Sweet Treats with Tea

Earl Grey Shortbread Biscuits

Ingredients:

200g unsalted butter, softened

100g caster sugar

2 teaspoons finely ground Earl Grey tea leaves

300g plain flour

Pinch of salt

Instructions:

Preheat the oven to 160°C (320°F) and line a baking tray with parchment paper.

In a bowl, cream together the butter, sugar, and ground Earl Grey tea leaves until light and fluffy.

Gradually add the flour and salt, mixing until a dough forms.

Roll out the dough on a floured surface to about 1cm thick.

Cut into desired shapes and place on the prepared baking tray.

Bake for 15-20 minutes or until the edges are lightly golden.

Cool on a wire rack before serving.

Matcha (Green Tea) Cheesecake

Ingredients:

200g digestive biscuits, crushed

100g unsalted butter, melted

600g cream cheese, softened

150g caster sugar

200ml double cream

3 tablespoons matcha green tea powder

1 teaspoon vanilla extract

Instructions:

Preheat the oven to 160°C (320°F). Grease and line a 20cm springform tin.

Mix the crushed digestive biscuits with the melted butter and press into the base of the tin.

In a large bowl, beat the cream cheese and sugar until smooth.

Add the double cream, matcha powder, and vanilla extract, and mix until well combined.

Pour the mixture over the biscuit base and smooth the top.

Bake for 45-50 minutes or until the centre is set but still slightly wobbly.

Cool in the oven with the door ajar, then refrigerate for at least 4 hours before serving.

Tips for Cooking and Baking with Tea

Infusion Time: Be mindful of how long you steep your tea to avoid bitterness. Typically, 3-5 minutes is sufficient.

Grinding Tea Leaves: For recipes requiring ground tea leaves, use a spice grinder or a mortar and pestle to achieve a fine texture.

Balancing Flavours: Tea can be delicate or bold. Taste your dish as you go to ensure the tea complements rather than overpowers other ingredients.

Cooking and baking with tea opens up a world of culinary possibilities, blending traditional flavours with innovative techniques. Whether you’re a seasoned chef or an enthusiastic home cook, experimenting with tea can add a new dimension to your dishes. So, brew a pot, get creative, and enjoy the delicious results!

Celebrating International Sushi Day: 18th June

Sushi, the quintessential Japanese dish that has captivated palates worldwide, deserves more than just a passing nod. 

On 18th June, food enthusiasts across the globe unite to honour this culinary marvel on International Sushi Day. 

This day is not just about savouring the delicate flavours of sushi but also about appreciating the rich history and cultural significance behind it.

A Brief History of Sushi

Contrary to popular belief, sushi did not originate as raw fish. Its roots trace back to a preservation technique used in Southeast Asia where fish was fermented with rice. 

This method, known as "narezushi," allowed fish to be stored for months. Over time, the Japanese adopted and adapted this practice. By the Edo period (1603-1868), sushi had evolved into "edomae-zushi," which closely resembles the sushi we enjoy today. This version was made with fresh fish placed atop vinegared rice, a far cry from its fermented predecessor.

Types of Sushi

One of the joys of sushi is its variety. Here are a few types that you might encounter:

Nigiri: A hand-pressed mound of rice topped with a slice of raw or cooked fish.

Sashimi: Thin slices of raw fish served without rice.

Maki: Rolled sushi where rice and fillings are wrapped in seaweed (nori).

Temaki: Cone-shaped hand rolls.

Uramaki: Inside-out rolls with the rice on the outside and seaweed on the inside.

The Art of Sushi Making

Making sushi is a delicate art that requires precision and practice. Sushi chefs, or "itamae," often undergo years of rigorous training. The process involves selecting the finest ingredients, mastering knife skills, and understanding the perfect balance of flavours and textures. It's no wonder that sushi is revered as a symbol of culinary craftsmanship.

Celebrating International Sushi Day

International Sushi Day is a fantastic opportunity to indulge in this exquisite cuisine. Here are some ways to celebrate:

Dine Out: Visit your favourite sushi restaurant or explore a new one. Many restaurants offer special menus or promotions on this day.

Make Your Own Sushi: Try your hand at making sushi at home. Gather fresh ingredients and follow a recipe to create your own sushi rolls.

Learn and Appreciate: Take a sushi-making class or watch documentaries to deepen your understanding of sushi’s cultural significance and preparation techniques.

Share the Experience: Invite friends over for a sushi night. Share different types of sushi and enjoy the communal experience of eating together.

Sushi Etiquette

When enjoying sushi, it's important to follow certain etiquette to respect the tradition:

Use chopsticks or your hands to eat sushi. Both methods are acceptable.

Dip the fish side, not the rice, into soy sauce to avoid overpowering the flavour.

Eat sushi in one bite to appreciate the blend of textures and tastes.

Cleanse your palate with ginger between different types of sushi.

The Global Love for Sushi

Sushi has transcended cultural boundaries and is now a global phenomenon. Its popularity can be attributed to its healthy ingredients, artistic presentation, and delightful taste. From high-end restaurants to supermarket shelves, sushi’s presence is ubiquitous, reflecting its universal appeal.

Conclusion

International Sushi Day is more than a celebration of a dish; it's an appreciation of a culinary art form that has stood the test of time. Whether you're a seasoned sushi aficionado or a curious newcomer, 18th June is the perfect day to dive into the world of sushi. So, mark your calendars, gather your chopsticks, and embark on a flavourful journey that honours this remarkable Japanese tradition.

Happy International Sushi Day!

Will You Dare to Compare With Squeaky Bean's Plant-Based Picnic Food?

NEW Dinky pastries to sandwich slices are on offer at Tesco; same taste, same texture, now better value than ever!

While 70% of us Brits are looking to enjoy going on more picnics this year, a whopping three quarters (76%) of us are interested in adding plant-based snacks to our alfresco dining experiences. 

If you want plant-based foods for your picnicking, the sensible choice is Squeaky Bean as their proud and justified claim is that "they have you covered," making the switch over to plant-based nosh this picnic season, tastier and more convenient than you'd have thought possible.

There's a handy NEW Dinky pastry range, including BBQ Pork Style Rolls, Southern Fried Straws and Duck and Hoisin Style Bites, to delicious sandwich slices featuring  Beechwood Smoked Salmon, NYC Deli Pastrami and Applewood Ham Style Slices. (The NYC Deli Pastrami is my favourite!)

Everything's ready to eat, so it's now easier than even to cater for everyone on the next picnic. Even meat eaters will be happy with Squeaky Bean's offerings.

Squeaky Bean is challenging everyone to compare its tasty picnic offerings, as part of their new 'Dare to Compare' campaign.

NEW Squeaky Bean Dinky range, including BBQ Pork Style Rolls (180g), Southern Fried Straws (180g) and Duck and Hoisin Style Bites (180g): RRP £3.00 each, are available in selected Tesco stores and also online.

NEW BBQ Pork Style Rolls are a real crowd pleaser to pack for any picnic. Deliciously light puff pastry stuffed with Squeaky Bean pork-style filling, then baked to utter perfection. Duck and Hoisin Bites are the ultimate savoury and sweet combination and Southern Fried Straws are coated in finger-lickingly good fried breadcrumbs.

The Dinky range is suitable for whoever's tucking in; meat-eaters, meat reducers, vegetarians and those following a plant-based diet. Squeaky Bean Dinkys provide a source of fibre and are delicious either hot or cold, plus each Dinky comes in a handy, transportable yet cunningly recyclable container.

However, what about the While, 70% of us say sandwiches remain our picnic food of choice, Squeaky Bean has a range of plant based slices, perfect as sandwich-fillers or open sandwich toppers. (Or eating direct from the packet, or is that just me?)

Squeaky Bean Beechwood Smoked Salmon Style Slices (80g) are as sophisticated as smoked salmon; with the same silky-smooth texture and smokiness of flavour yet 100% plant based ingredients. Enjoy them on a Scandi-style open sandwich or in a bagel with cream cheese and pickles. 

A source of fibre, naturally low in saturated fat and only 68 kcals per 100g, these slices are perfect for all picnic goers.

Applewood Smoked Ham Style Slices (80g) are ready-to-eat ham style slices made with wheat and pea protein and coated with an Applewood Smoked Ham flavour seasoning. Smokey and savoury, a great alternative to deli ham for your next ham sandwich creation. Or on rye bread. Delicious!

NYC Deli Pastrami Style Sandwich Slices (90g). These moorish slices are so good you'll want to tuck in, straight from the pack. (See! It's NOT just me!) Perfect in a classic Reuben style sandwich with vegan cheese and tart pickles. High in protein and low in fat, a sandwich filler that won't disappoint.

Squeaky Bean has plant-based picnics all sorted for you. Pack a delicious plant-based picnic with Squeaky Bean, on offer now: Tesco, Clubcard 3 for 2 until 15th July.

For more information visit Squeakybean.co.uk #DareToCompare

What's all the flap about? The UKs Number One golden syrup brand, Lyle's Golden Syrup unveils original flapjacks

Lyle’s Golden Syrup has announced its first original golden syrup flapjacks, rolling out across UK supermarkets after initially being available from Sainsbury’s and Ocado this month, June, with more shops stocking them later.

These are delicious ready-to-eat flapjacks, made with the unmistakable extremely comforting richness of Lyle’s Golden Syrup.

The history of flapjacks in Britain is a very long one, having been a beloved British treat since the 1600s. 

Homemade by generation after generation of families, the best flapjacks have always used Lyle’s Golden Syrup, since it became a kitchen cupboard staple back in1883.

Now, Lyle’s has decided to indulgent ready-to-enjoy flapjacks; delivering an even more delicious take on our beloved British classic treat.

Lyle’s Golden Syrup Flapjacks are available in a multipack of five 30g bars, for a RRP of £2.50. 

Perfect for a workplace snack, a nifty lunchbox treat or a delicious pairing with an afternoon cup of tea or coffee. Flapjack fans of all ages will love this new are recipe flapjack.

They combine Lyle’s Golden Syrup with oats, providing flapjack fans with a gloriously gooey treat.

Nick James, who is the Marketing Director for Lyle’s Golden Syrup, said: “Throughout history, the best flapjacks have been made with Lyle’s Golden Syrup.

“Now, with our first foray into the world of original Lyle’s treats, we’ve really mastered the flapjack formula, delivering a great tasting, indulgent product made with all of the care and quality you’d expect from us at Lyle’s."

For more information, please visit www.lylesgoldensyrup.com or follow Lyle’s Golden Syrup on Instagram or Facebook.

An Introductory Guide to Artisan Bread Making for Beginners

Several weeks ago we published a blogpost about award-winning baker Dave de la Riviere who runs Your Davey Bread. (https://thatsfoodanddrink.blogspot.com/2024/05/weekend-baker-wins-britains-best-loaf.html)

As a result, we felt inspired to put together an introduction to the world if artisan bread baking for beginners. 

Welcome to the delightful world of artisan bread making! There's something wonderfully satisfying about creating your own bread from scratch. 

Not only is the process therapeutic, but the end result is a delicious loaf with a crusty exterior and a soft, flavourful interior. This guide will walk you through the basics of artisan bread making.

What is Artisan Bread?

Artisan bread is characterised by its high quality ingredients, traditional methods, and minimal use of additives or preservatives. Unlike mass-produced bread, artisan loaves are often made by hand, giving them unique shapes and textures. Common types include sourdough, ciabatta, and baguettes.

Ingredients You'll Need

Artisan bread relies on a few simple, high-quality ingredients:

Strong bread flour: 500 grams

Water: 350 millilitres (lukewarm)

Salt: 10 grams

Yeast: 7 grams (active dry yeast or 15 grams of fresh yeast)

Optional add-ins: seeds, nuts, dried fruits, herbs, or olives

Essential Equipment

Large mixing bowl

Measuring scales

Wooden spoon or dough scraper

Banneton (proofing basket) or a bowl lined with a clean tea towel

Dutch oven or baking stone

Sharp knife or lame (bread scoring tool)

Step-by-Step Guide to Making Artisan Bread

1. Mixing the Dough

In a large mixing bowl, combine the flour and salt. In a separate bowl, dissolve the yeast in the lukewarm water. Pour the yeast mixture into the flour mixture. Stir with a wooden spoon or dough scraper until the ingredients are well combined and a sticky dough forms.

2. Kneading

Turn the dough out onto a lightly floured surface. Knead the dough by hand for about 10-15 minutes. This process develops the gluten, giving the bread its structure. The dough should become smooth and elastic. (Kneading is the fun part!)

3. First Rise (Bulk Fermentation)

Place the dough back into the mixing bowl and cover it with a damp tea towel or cling film. Let it rise at room temperature for 1-2 hours, or until it has doubled in size.

4. Shaping

Gently deflate the dough and turn it out onto a lightly floured surface. Shape the dough into a round or oval loaf. If using a banneton, dust it with flour and place the dough inside, seam side up. If using a bowl, line it with a floured tea towel and place the dough inside.

5. Second Rise (Proofing)

Cover the dough with a damp tea towel and let it rise again for 1-2 hours, or until it has nearly doubled in size. This stage is crucial for developing the bread's flavour and texture.

6. Preheating the Oven

About 30 minutes before the dough is ready, preheat your oven to 220°C (200°C fan). Place your Dutch oven or baking stone inside to heat up.

7. Scoring

Carefully turn the dough out onto a piece of baking parchment. Using a sharp knife or lame, make a few slashes on the surface of the dough. This allows the bread to expand during baking and gives it a professional look.

8. Baking

Transfer the dough (on the parchment) into the preheated Dutch oven or onto the baking stone. If using a Dutch oven, cover it with the lid. Bake for 20 minutes, then remove the lid and bake for an additional 20-25 minutes, or until the bread is golden brown and sounds hollow when tapped on the bottom.

9. Cooling

Remove the bread from the oven and let it cool on a wire rack. Resist the temptation to cut into it immediately; cooling allows the flavours to develop fully.

Tips for Success

Use quality ingredients: High-quality flour and salt can make a significant difference in the flavour of your bread.

Accurate measurements: Use digital scales for precise measurements.

Temperature: Lukewarm water helps activate the yeast without killing it. Room temperature affects rise times, so adjust accordingly.

Practice: Bread making is a skill that improves with practice. Don’t be discouraged by early mishaps.

Conclusion

Making artisan bread is a rewarding experience that connects you with centuries of baking tradition. With practice, you'll develop a feel for the dough and an understanding of how different factors affect the outcome. Whether you enjoy your bread with a slather of butter, dipped in olive oil, or as a base for your favourite sandwich, there's nothing quite like the taste of homemade artisan bread. Happy baking!

Winning Line-Up of TV Chef Stars Announced for Nottinghamshire's Festival of Food and Drink

Nottinghamshire's Thorseby Park is hosting the East Midland's foodie heaven event of the year when it will be home to Nottinghamshire's Festival of Food and Drink.

Happening over two magical days (it's back for its 11th year!) on Saturday 21st and Sunday 22nd September, the weekend is to be a stunning foodie showcase of in excess of 160 stalls featuring an eclectic melange of artisan food and drink, gifts, crafts, and homewares, too. 

So visitors will be able to buy food, spices, herbs, drinks, etc and buy some fantastic equipment to prepare the new foods and new wares to serve it on!

Rosemary Shrager made herself super popular with  the public via her appearance on 'I'm a Celebrity, Get Me Out of Here' when she was able to display her versatile cooking skills. Her recent shows include Cooking with the Stars, The Big Family Cooking Showdown and The Real Marigold Hotel. 

Rosemary's worked with Pierre Koffman at Tante Claire in London, plus Jean-Christophe Novelli. She was also head chef at Moyns Park, dealing with catering for the Mountbatten's private and corporate events.

Famed chef, TV presenter, and published author Phil Vickery has served as a highly popular member of This Morning for over 22 years. He's earned the accolade of being the show's longest-serving chef. He's done live demonstrations and features, plus bringing  to the show's loyal viewers pre-recorded segments from a wide range of outside locations.

Phil boasts numerous culinary honours, including a Michelin Star, 4 AA Rosettes, Good Food Guide's Restaurant of the Year, Times Restaurant of the Year, Egon Ronay's Guide Dessert Chef of the Year, and British Meat Chef of the Year.

Following on from his impressive win on Iron Chef UK, TV chef and author Marcus Bean will be serving up a variety of dishes on Saturday. Marcus is also a regular on ITV's This Morning and a whole range of other cooking shows.

The host of the Festival's cookery theatre is Chris Bavin a stalwart of the fresh produce industry for over two decades and is known for presenting the BBC programme Eat Well for Less. Chris will be in charge of the cookery demonstrations throughout the weekend.

Set in the amazing;y beautiful grounds of Thoresby Park, the festival will give foodies a fantastic day out. At £10 a ticket, it's going to be an affordable, fun experience for the entire family.

Guests will enjoy some of the best that the UK has to offer in food and drink terms. Enjoy top street food vendors, bars, and cocktail venues.

You'll be entertained with live music sessions throughout the weekend. There will be a special Kid's Cookery School, a Circus School and arts and crafts, too, plus lots more to see and do for the entire family.

Tickets can be purchased via the festival website, here:-https://festivaloffoodanddrink.com.

Look out for the VIP tickets (there's a limited number, so don't miss out!) plus children and family ticket options. And kids under six years go free. The festival is also dog friendly so visitors can bring their furry friends, too.

Foods, Drinks, and Supplements to Help Reduce Blood Pressure

Image courtesy of Image by Dmitriy & Pixabay

High blood pressure, or hypertension, is a common health issue that can lead to serious complications such as heart disease, stroke, and kidney damage. 

Obviously you need to make an appointment with your doctor for a proper diagnosis and treatment plan. Most doctor's surgeries in the UK have specialist nurses who hold high blood pressure clinics to offer regular blood pressure checks, ensure your medication is working, etc.

Fortunately, there are natural ways to manage and reduce blood pressure which will help supplement whatever treatment your Doctor and high blood pressure nurse prescibes.

A balanced diet, coupled with the right foods, drinks, and supplements, can play a significant role in maintaining healthy blood pressure levels. Here are some dietary choices that can help:

Foods

Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are rich in potassium, which helps the kidneys eliminate more sodium through urine. This process reduces blood pressure. Incorporating these greens into your diet through salads, smoothies, or as side dishes can be beneficial.

Berries

Berries, especially blueberries, are packed with antioxidants known as flavonoids. Studies suggest that these compounds can help prevent hypertension and lower blood pressure. Enjoy berries as a snack, in cereals, or blended into smoothies.

Beetroot

Beets are high in nitrates, which the body converts to nitric oxide. Nitric oxide helps to relax and dilate blood vessels, improving blood flow and lowering blood pressure. Drinking beetroot juice or adding cooked beets to salads and dishes can be effective.

Oats

Oats are high in fibre, particularly beta-glucan, which can lower blood cholesterol and, in turn, reduce blood pressure. Starting your day with a bowl of oatmeal is a heart-healthy choice.

Bananas

Bananas are another excellent source of potassium. This mineral is crucial for managing blood pressure levels. Adding bananas to your diet is easy; they make a great addition to cereals, smoothies, or as a convenient snack.

Garlic

Garlic has been used for its medicinal properties for centuries. It contains allicin, which can help reduce blood pressure by relaxing blood vessels. Incorporate garlic into your cooking to take advantage of its benefits.

Yoghurt

Low-fat yoghurt is a good source of calcium, which is important for blood pressure regulation. Choose plain, unsweetened yoghurt to avoid added sugars, and consider it as a snack or part of a balanced breakfast.

Drinks

Hibiscus Tea

Hibiscus tea is known for its antihypertensive properties. It contains anthocyanins and other antioxidants that help lower blood pressure. Enjoy a cup of hibiscus tea daily to reap its benefits.

Pomegranate Juice

Pomegranate juice is rich in antioxidants, particularly punicalagins, which are known to support heart health and reduce blood pressure. Drinking a small glass of pomegranate juice can be a tasty way to support your cardiovascular system.

Green Tea

Green tea contains catechins, which have been shown to improve blood vessel function and lower blood pressure. Regular consumption of green tea can contribute to better heart health.

Water

Staying hydrated is essential for overall health and can help maintain optimal blood pressure. Drinking adequate water throughout the day ensures that your body functions properly.

Supplements

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil supplements, are known for their heart-healthy benefits. They help reduce inflammation and lower blood pressure. If you don’t consume enough fatty fish, consider taking a high-quality fish oil supplement.

Magnesium

Magnesium is vital for numerous bodily functions, including blood pressure regulation. It helps relax blood vessels and balance sodium levels. Magnesium supplements can be helpful for those who do not get enough from their diet.

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that supports heart health and improves blood vessel function. Some studies suggest that CoQ10 supplements can lower blood pressure.

Potassium

While it’s best to get potassium from foods, supplements can be useful if dietary intake is insufficient. Potassium helps counteract the effects of sodium and lowers blood pressure.

L-Arginine

L-arginine is an amino acid that the body converts into nitric oxide, which helps relax blood vessels. Supplements containing L-arginine can support blood pressure management.

Conclusion

Incorporating these foods, drinks, and supplements into your daily routine can help manage and reduce blood pressure naturally. However, it is essential to consult with a healthcare professional before making significant changes to your diet or starting new supplements, especially if you have existing health conditions or are taking medication. Combining these dietary strategies with regular exercise and stress management techniques can provide a comprehensive approach to maintaining healthy blood pressure levels.