Can the 3 Cs, Carrot, Coconut and Coriander, help combat Coronavirus?

12 March 2020

With the novel coronavirus (COVID-19) pandemic showing no sign of abating, we’ve come up with a soup that is full of nutritious ingredients that can boost your immune system. A healthy diet combined with regular exercise is recommended to help strength your body’s ability to fight off infection.

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KCC’s 3 Cs soup – Carrot, Coconut and Coriander

While our 3 Cs soup may not offer you guaranteed protection from coronavirus, it can certainly enhance your health. Its combination of anti-oxidant-packed carrots, garlic and onions, fibre-rich coconut and coriander and the anti-inflammatory properties of turmeric and ginger, should leave you feeling bolstered up and ready to face the crisis with renewed vigour.

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KCC’s homemade coconut milk

Zero Waste Tip: Coconut milk is easy to make at home – you don’t need to buy it in tins. Take 50 g of dried (desiccated) coconut  and cover with 200 ml of hot water. Leave to stand for an hour or so. Liquidise with a hand blender or in a liquidiser on a low setting.

Pour the resulting mix through a fine sieve, pressing the coconut to produce more liquid – you should end up with about 200 ml of milk. Use the leftover coconut mass in soups, burgers, dhals, cakes, or smoothies. The coconut milk will keep for three to four days in the fridge – shake well before use as the cream will settle on the top.

Ingredients (for 4 servings)

  • 500 g carrots
  • 250 ml coconut milk
  • 50 g dried coconut
  • 2 medium onions
  • 2 garlic cloves
  • 1 cm knob of ginger
  • 2 teaspoons coriander seeds
  • 1 teaspoon ground turmeric
  • 50 ml olive oil
  • 500 ml vegetable stock
  • Fresh coriander to garnish

Method

  • Heat the oil in a heavy-based pan and then add chopped onion, garlic ginger, turmeric and ground coriander seeds. Stir and cook for five minutes over a medium heat and then add the finely grated carrots. Reduce the heat and cook for 5 more minute, stirring frequently.
  • Stir in the coconut milk and bring to a simmer, stirring occasionally. Now add the dried coconut and the rest of the stock. Allow the soup to simmer over a low heat for 20 minutes and then blend to a smooth consistency in a liquidiser or with a hand blender. Garnish with fresh coriander leaves before serving.
  • Don’t forget to wash your hands thoroughly before preparing and eating food.

 

Red Bean Hotpot

6 February 2020

This time round on Knidos Cookery Club, we’re turning our attention to a winter classic from the UK – the Lancashire Hotpot. Our spiced up, veggie-friendly version replaces the meat traditionally used with red beans and red lentils and is topped off with sliced potatoes, helping to retain the hearty, comforting hit of the original.

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This casserole originated in the north-west of England as a dish that could be left  cooking slowly in the oven over a low heat while families worked from home spinning thread.

The term hotpot is thought to derive from the mixture of ingredients used, although it’s also claimed to be named after the clay pot originally used to cook the dish.  It’s not to be confused with the Chinese Hotpot that uses a steaming pot of stock placed in the centre of the table to cook ingredients.

Ingredients (serves 2)

  • 125 g red lentils
  • 250 g cooked red beans
  • 3 medium potatoes
  • 2 medium carrots
  • 1 medium onion
  • 1 stick of celery
  • 1 garlic clove
  • 50 ml olive oil
  • 600 ml vegetable stock
  • 1 teaspoon each of mustard seeds, coriander seeds, fenugreek seeds, cumin seeds, chilli flakes, turmeric
  • 1 cinnamon stick
  • 1 bay leaf

Method

  • Heat the olive oil in a casserole dish or an ovenproof pan. Fry the onions, garlic, ginger and spices all together for five minutes or so over a medium heat. Add the diced carrot and celery and cook for five more minutes. Add the lentils and 300 ml of stock and cook over a low heat until the water is absorbed and the lentils are cooked but not mushy.
  • While this is cooking, boil the potatoes (cut into 1/2 cm thick slices) for 10 minutes, pour off the water and cover with cold water. Add the cooked beans and the rest of the stock to the lentils and stir well. Place the potato slices in layers over the top of the stew and pour some olive oil over them.
  • Put the casserole dish or pan into an oven heated to  200 c and cook for 30 minutes at this temperature until the potato slices are starting to go a golden brown colour. Serve immediately in individual bowls with a hunk of bread.

Pump up the Dhal

20 February 2020

On these chilly, wintry nights there’s nothing better than a bowl of dhal, the Indian subcontinent’s beloved lentil-based comfort food, to warm you up. We’ve added some chunks of roasted pumpkin that blend perfectly with the red lentils, whilst adding a hint of sweetness to the rich, spicy blend.

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KCC’s pumpkin enriched red lentil dhal

In Sri Lanka, where Knidos Cookery Club has just been on a foodie fact-finding mission, dhal (also spelt dal or daal) is a mainstay of the island’s signature curry and rice dish. It’s served any time of the day – it was particularly good served with string hoppers, little nests of steamed rice noodles, and coconut sambol (grated coconut with chillies and lime juice) – a popular breakfast on the island.

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Breakfast Sri Lankan style – string hoppers with coconut sambol and red lentil dhal in the background

Dhal can be a meal on its own when served with rice or flatbreads, or try it alongside a selection of your favourite vegetable curries. It’s a dish that tastes even better the next day when the spices have been left over night, allowing the different flavours to mix and mingle.

Ingredients (makes 4-6 servings)

  • 125 g red lentils
  • 200 g roasted pumpkin
  • 250 ml water or vegetable stock
  • 50 ml coconut milk
  • 200 g tomatoes
  • One medium onion
  • One teaspoon each of mustard seeds, cumin seeds, coriander seeds, cloves and chilli flakes
  • Two teaspoons turmeric
  • 1 cm knob of ginger
  • One garlic clove
  • One cinnamon stick
  • One star anise
  • One bunch fresh coriander
  • 50 ml olive oil

Method

  • Roast the chunks of pumpkin in a hot oven at 200 c for 20 minutes. While the pumpkin is cooking, heat the oil in a heavy based pan and add the mustard seeds. When the seeds begin to pop, turn the heat down and add the chopped onions, ginger and garlic and the other spices and stir well. Cook for 10 minutes over a medium heat.
  • Wash the lentils until the water runs clear and then add them to the onion mix with the vegetable stock and chopped tomatoes, stir and cook until all the liquid is absorbed. Add the pumpkin chunks and coconut milk. Cook over a low heat until it starts to bubble. When cooked, remove the cinnamon stick and star anise. Garnish with the chopped coriander and serve with rice and/or a flat bread such as chapati or pita.

Nauryz Spring Cleaning: Mung Bean Detox

14 March 2019

With another Nauryz, the spring equinox, just around the corner, we’re looking at this turning point of the year as a good place to start some spring cleaning for the body.

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The Mighty Mung Bean

You can detox your digestive system by utilising the mighty mung bean, considered by both traditional Chinese medicine and India’s Ayurvedic medicine as an effective aid to remove toxins from the body.

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Knidos Cookery Club’s Mung Bean Detox Soup

When combined with spices such as turmeric, cumin, ginger and black pepper, the mung bean can do a lot to help flush out unwanted material from your body.  While some practitioners recommend following a detox diet based on mung bean soup for 7-10 days to really cleanse yourself, it’s quite a powerful process so we’d recommend a bowl or two every week as being beneficial to your general well-being.

Ingredients (Makes 3-4 servings)

  • 200 g mung beans
  • One carrot
  • One courgette
  • One stick of celery
  • 1 litre water
  • Four tablespoons tomato paste
  • One teaspoon turmeric
  • One teaspoon cumin
  • One teaspoon chilli powder
  • 1cm fresh ginger
  • Black pepper

Method

  • Wash and then soak the mung beans for at least four hours (the longer you soak them, the quicker they’ll cook). Then put them in a pan, cover with the water and add the turmeric, cinnamon, cumin and chilli powder.
  • Bring to a boil and then simmer for 30 minutes, add the tomato paste, grated carrot and courgette, the thinly-sliced celery and the minced ginger, stir well and simmer for another ten minutes or so. The mung beans should just be beginning to go soft. Pour into bowls and serve with a generous grind of black pepper.

 

Taking the Lor into Your Own Hands

15 September 2016

This week on Knidos Cookery Club we’ll be looking at  lor – Turkey’s answer to ricotta cheese. Drier than its Italian cousin,  lor is made from whey after it has been separated from the curd. It’s used in Turkish dishes such as börek or mixed with herbs and nigella seeds as part of a breakfast spread.

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Lor stuffed aubergine slices in a spicy tomato sauce

It’s peak season for aubergines at the moment and we found that this adaptable vegetable paired excellently with lor cheese. We stuffed some slices of aubergine with the cheese, adding some spinach or sorrel leaves to the parcels to give the lor a bit more oomph. The dish was finished off by submerging the aubergine wraps in a spicy, gingery tomato sauce.

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Line up the aubergine slices, add a sorrel leaf and a dollop of lor, then roll

For some reason, this combination of aubergine, white cheese and tomato just works so well.

If you’re having trouble sourcing the lor cheese, it’s dead easy to make yourself from milk or yogurt – here’s some easy-to-follow instructions from Binnur’s Turkish Cookbook.

Ingredients (serves 3-4)

Two large aubergines cut lengthways into 0.5 cm thick slices (this should yield 8-10 slices)

250 g  lor cheese (or ricotta)

Eight-ten sorrel or spinach leaves (one for each aubergine slice)

500 g tomatoes

One medium-sized onion

One or two garlic cloves

3 cm fresh ginger

One teaspoon paprika

One teaspoon chili flakes

One teaspoon turmeric

50 ml olive oil

Method

Brush the aubergine slices on both sides with olive oil, sprinkle some salt and black pepper over the slices and bake for 20 minutes or until turning a golden-brown colour in an oven pre-heated to 220°C or gas mark 7.

While the slices are cooking, prepare the sauce. Heat a glug of olive oil in a frying pan and add the finely chopped onion to the pan along with the minced garlic and ginger.

Cook over a medium heat for ten minutes then stir in the paprika, chili flakes and turmeric. Chop the tomatoes or grate them and pour into the mix. Cook for twenty minutes or so, stirring occasionally, until the sauce is reduced by about half.

Allow the aubergine slices to cool and then make the wraps – put a sorrel or spinach leaf, with the stem removed, and a dollop of lor in the middle of the slice and roll it up.

Pour the sauce into a baking dish and place the aubergine parcels in the spicy sauce. Bake in the oven at 220°C or gas mark 7 for twenty minutes or until the sauce is bubbling.

As usual, serve with a green salad and some crusty bread.

 

 

A Prickly Pear Pick-Me-Up

25 August 2016

Move aside Bloody Mary – there’s a new hair of the dog on the block: Lord Venal’s Prickly Pear Pick-Me-Up!

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Lord Venal’s Prickly Pear Pick-Me-Up

After overindulging while celebrating Ukraine’s 25th anniversary of independence from the Soviet Union, Knidos Cookery Club was in need of a little kickstart to the day. This was provided by Lord Venal with his patent Prickly Pear Pick-Me-Up.

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Prickly pears growing wild in south-west Turkey

Apparently, the prickly pear, which grows in arid regions on the Opuntia cactus, has properties that make it a perfect antidote to a hangover. This spiny fruit is full of vitamin C, so that may explain some of its health-giving powers.

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Peeling the prickly pear

Care must be taken to peel the pear properly as the spines are painful if ingested. Top and tail the prickly pear then slice the peel off with a sharp knife. Halve the pear and scoop out the seeds, or leave them in for a crunchier cocktail.

Lord Venal recommends the following for his pick-me-up:

Ingredients (makes two large cocktails)

3 prickly pears
200g honeydew melon
100 ml white rum

2 cm fresh ginger
Ice
100 ml cold water

Method

Peel the pears and slice the melon into small cubes. Put into a plastic container with the water and the chopped ginger and use a hand blender to juice the fruit.

Pour in the rum and ice and stir well. Serve with a slice of orange.