Wizard Recipes

Alas, poor thyme: always the bridesmaid, never the bride. It’s perhaps the herb I reach for most often - I rely on it to add flavour to stews, stocks, stuffings, pâtés and terrines, the bellies of baking fish - yet we seldom give it the starring role. It’s destined to work tirelessly in the kitchen, a culinary Cinderella, seldom given top billing like those flashy “finishing” herbs, parsley, basil, mint and coriander. But today it shall go to the ball. It’s thyme (sorry) for a change. I’m celebrating its clean, bracing pungency and putting it centre stage.

There are many different types of thyme, but the ones we use most often are common thyme, Thymus vulgaris, and lemon thyme, T. citrodius. I have a particular affection for the latter and use it almost as much as T. vulgaris; in fact, I’d maybe use it more if it wasn’t such a slow grower. It’s very good with fish, shellfish, lamb, chicken and veal, and even works well in breads and biscuits (see today’s recipe). It has a gentler flavour than old vulgaris, so I often add it at the end, in a final, finishing flourish, as well as at the beginning.

Thyme’s special charm is the extraordinary concentration of scent in those tiny but fleshy leaves which are ready to eke out a living in the meagrest of soils. Thyme grows wild all over the Mediterranean, pushing itself through the rocky earth and perfuming the air with its pungent aroma.

So when you grow it at home, try to replicate these conditions as closely as you can. Plant it in well-drained, poorish soil in the sunniest spot you can find to ensure the best flavour. It grows brilliantly in pots and will put up with all kinds of harsh treatment, apart from overwatering, for which it will not thank you. Pillage your pots often - the more you cut, the more it will throw up those fresh, fragrant young leaves that really are the most delicious. Without frequent cutting, it can become woody, so don’t hold back. The dainty flowers are a delicious addition to drinks and fruit salads, and look wonderful scattered over cakes. Once it has flowered, though, give it a good haircut to encourage new growth.

Thyme has found its way into kitchens all over the world, from the Med to Mexico, and into dishes as diverse as casseroles, chillies and chowders. Of course, it is an essential component of bouquet garni because it stands up to long, slow cooking, giving up its mellow flavour without overpowering the finished dish.

But it’s not all about stews and stocks. Rub some thyme leaves on the crackling of your pork joint. Add a sprig or two next time you’re frying onions into creamy softness. Scatter it into the roasting tin with the potatoes, other root veg, and squashes and pumpkins, too. When you’re frying mushrooms, add a few bruised thyme leaves along with the garlic, and finish with a tiny squeeze of lemon for perfect mushrooms on toast. You can sprinkle it, very finely chopped, into bread dough (especially pizza and focaccia) and even, lightly, into yorkshire pudding batter. Next time you make a tomato salad, use young and tender thyme leaves (and flowers, too) in place of the ubiquitous basil. And use today’s gremolata by beating some into softened butter to add a final, melting element of deliciousness to a juicy steak or lamb chop.

If you’re cooking this weekend and want something extra-special, then please, take your thyme.My favorite recipes are Lamb cutlets with thyme gremolata and the delicious Lemon thyme shortbread.You should try it !

Plaice, flounder and dabs

Excellent source of protein, vitamin B12 and selenium; good source of vitamins B6 and D, niacin, phosphorous and potassium.
These delicate flat fish are best eaten as soon as possible after being caught. They can be cooked whole, or filleted, floured, dipped in egg and breadcrumbs and deep-fried, and are delicious with tartare sauce.
Dabs are one of the smallest flat fish and are usually cooked whole.

Dover sole, lemon sole

Excellent source of protein, vitamin B12 and selenium; good source of vitamins B6 and D, niacin, phosphorous and potassium.
One of the finest-flavoured fish of all, Dover sole has firm, succulent, white flesh that lifts easily off the bone. Larger Dover sole are usually sold filleted; small sole are delicious served whole, just skinned and fried.
A classic recipe is sole meunière, where the fish is floured and fried, served with lightly browned butter, lemon juice and parsley.
Lemon sole is more widely available and is good value for money. Although it has less flavour than Dover sole, and the flesh is not as firm, it is still a delicious, moist-textured fish and ideal to serve grilled with a little butter or simply pan-fried.

Sea bass

Excellent source of protein, vitamin B6, niacin, riboflavin, thiamine, selenium, magnesium, phosphorous and potassium; good source of vitamins A and B12.
Now widely farmed and easily available, European sea bass is popular for its superbly flavoured, soft white flesh.
Similar in shape to a salmon, this large round fish has dark, silver-grey scales and a white belly. To remove the scales, run a knife in the opposite direction of the scales and they will flick off easily, then rinse well (Morrisons’ fishmonger will do this for you).
Sea bass vary in size and can be bought whole or filleted. Cook sea bass simply: try roasting whole fish with lemon slices and thyme, or pan frying fillets to serve with a wide variety of vegetables or sauces. Sea bass also barbecues well.

Cod

Excellent source of protein, vitamins B6, B12, niacin, riboflavin, thiamine, magnesium, phosphorous, potassium and selenium; good source of vitamin E, calcium, iron and zinc.
The nation’s favourite fish, a great deal of cod is frozen as soon as it is caught at sea. The size varies enormously but cod is mostly sold filleted. The flesh is succulent, thick and falls into beautiful moist flakes.
Fillets of cod are good coated in batter and deep-fried, but are also delicious roasted on a bed of cherry tomatoes for a simple, tasty supper to serve with oven chips.

Haddock

Excellent source of protein, vitamins B6 and B12, niacin, iron, magnesium, phosphorous, potassium and selenium; good source of vitamin E and calcium.
A popular member of the cod family, the smaller haddock is usually sold filleted, and is a very popular choice in fish and chip shops. It is slightly sweeter than cod, but does not have such succulent firm white flakes.
Haddock is also delicious smoked: in Scotland, Finnan haddock was traditionally smoked over peat; while Arbroath smokies are whole smoked haddock.

Pollock

Excellent source of protein, vitamins B6 and B12, niacin, riboflavin, calcium, magnesium, phosphorous, potassium and selenium; good source of vitamin E, iron, thiamin and zinc.
Pollack is related to cod and its flavour is almost as good, although it has a coarser texture. Most is frozen aboard the ships as soon as it is caught.
It is a very economical alternative to cod, and can be cooked in the same way. Take care not to overcook it, though, or the flakes will be dry.

Coley

Excellent source of protein, vitamins B6 and B12, niacin, riboflavin, calcium, magnesium, phosphorous, potassium and selenium; good source of vitamin E, iron, thiamin and zinc.
Coley is related to cod (and more closely to pollock). It has a dull-grey flesh, but don’t let that put you off: it becomes whiter when cooked and is a good-value substitute.
It is not as delicately flavoured as cod and can be a little dry, so don’t grill or roast it: instead, add it to fish pies and stews, or use to make fishcakes.

Monkfish

Excellent source of protein, vitamin B12, phosphorous and selenium; good source of vitamin B6, niacin and potassium.
Mostly only the tail of this ugly fish is sold, usually as a whole piece or filleted, and the flesh is very succulent, meaty and sweet.
It is ideal to serve chargrilled or roasted, and is delicious wrapped in pancetta before cooking. It is also good in curries and fish stews as the fish does not fall apart when cooked.
The skinned tails are covered in a fine pinkish membrane that should be removed before cooking.

Fat around the midsection can have adverse health consequences. But you need to lose weight all over if you want to lose it from your waist.

Our bodies are designed to store fat for release during times when there is not enough food. Because we have such an abundance of food available to us, when we ’store fat’ (i.e. put on weight), it tends to stay stored and after a while our fat cells increase in size and multiply in response. This increase in body fat, particularly if it occurs around the waist, can alter glucose (sugar) and fat metabolism, and the way your body uses the hormone insulin. These metabolic changes can increase your risk of certain health problems, including high cholesterol, high blood pressure, heart disease, some cancers and type 2 diabetes. Research shows males with a waistline measuring more than 94cm and females whose waists measure more than 80cm are at increased risk of developing these health complications.

The visceral stuff

There are two kinds of fat surrounding your midsection: subcutaneous and visceral. Subcutaneous (which means ‘under the skin’) fat is the stuff you can pinch, while visceral fat surrounds the vital organs in the stomach area. Excess visceral fat pushes the stomach outwards and is what leads to a pot or beer belly. Surprisingly, it’s the visceral fat that has been linked to health risks. And for many people, especially those who are ‘apple-shaped’ (they store fat around their waist) as opposed to ‘pear-shaped’ (they store fat around their bottom and thighs), the extra fat around the waist is caused by visceral fat.

Middle management

So why is it some of us tend to gain weight around our midsections? There is no single answer. Instead, the appearance of a pot belly involves many factors, such as hormones, genes, eating habits, physical activity patterns and stress.

Hormones: Testosterone predisposes men to accumulate fat around their abdomen, while the female hormone oestrogen causes fat to be stored around the hips, butt and thighs. And, as oestrogen levels reduce during and after menopause, women also begin to store fat around their abdomen.

Stress: When exposed to chronic stress, the body is literally bathed in a flood of the stress hormone called cortisol. Excess amounts of cortisol increase the likelihood of storing fat around the middle.

Genetics: Each person is genetically programmed to store fat in differing proportions around the body.

Eating habits: Diets high in energy-dense foods and fat  (particularly saturated fat) are more likely to promote visceral fat. In addition, drinking too much of any kind of alcohol (not just beer) has the same effect. Alcohol is high in kilojoules and increases appetite, leading to unnecessary eating and weight gain.

Physical activity: Being physically active helps to reduce the amount of total body fat we carry (which includes visceral fat in the belly area). And the more exercise we do, the more overall fat we’ll lose.

Your exercise plan

Many people spend hours doing sit-ups, crunches and other abdominal exercises in the hope of reducing that spare tire. Sit-ups are great for strengthening your abdominal muscles and lower back, but they have no impact on the body fat stored in those areas. Aerobic or cardiovascular exercise is the only way your body breaks down fat, which includes the fat around your internal organs. If you want to lose weight from your waist, you need to lose it all over.

• For fat loss, you need to do 30 to 60 minutes of aerobic exercise such as brisk walking, jogging, swimming, cycling and tennis on most days of the week. If you struggle to find the time, schedule in shorter sessions, but keep your heart beating fast during the activities. (If you’re above the age of 35, consult your health care professional before starting any form of exercise.)
• Using a pedometer (a simple device that measures how many steps you take) can help you make sure you’re getting enough activity in your day. For many, walking 10,000 steps a day is enough to maintain your weight, but if you want to drop kilos, you’ll need to do more.
• After 10 to 12 weeks of exercise, you should notice a big change in your waist size. After this time, stay with the fitness plan but increase the frequency, intensity or time of your workout to suit your new fitness levels.

As you whittle away your belly, not only will your general health improve, but you will be on your way to a whole new wardrobe!

Don’t get caught in front of the vending machine again. Pack these eight healthy snacks (each less than 200 calories) to keep you feeling full and satisfied throughout the work day

Desktop Snacks

Working eight or more hours a day can make it difficult to eat healthfully unless you plan ahead. Research shows that eating every four hours helps to keep your metabolism charged and your energy level high. Before you dig in your drawer for spare change and head to the vending machine, plan ahead and stash low-calorie, nutritious snacks in a cabinet, drawer, or your briefcase. Each of these snacks has less than 200 calories and are sure to satisfy when the 3 p.m. cravings hit.

Whole Wheat Crackers and

Peanut Butter

Save your quarters by skipping the vending machine’s peanut butter crackers and packing your own nutritious snack. For a hunger-curbing option, try 10 multigrain wheat crackers (such as Multigrain Wheat Thins) and a tablespoon of peanut butter. This nutrient-rich snack rings in at just 193 calories and offers 2 grams of fiber. The combination of complex carbs and protein help to keep your blood sugar stable and keep you feeling full longer

Fruit

Grab an apple, banana, pear, grapes, or other portable fruit as you dash out the door every morning. If you grab a different fruit every day (and change with the seasons), you’ll obtain a good variety of nutrients plus fiber, and won’t get bored with the same old snack. The average serving of fruit is around 70 calories so pair with a cup of fat-free milk (about 90 calories) for a protein boost as well as extra calcium and vitamin D. This protein and fiber combination will keep you feeling full and prevent mindless eating.

Popcorn with Parmesan

Take regular bagged popcorn to the next level by topping with 2 tablespoons of shredded Parmesan cheese. The nutty flavor of the popcorn pairs well with the rich flavor of Parmesan resulting in a quick, 150-calorie snack. Simply top 3½ cups of 94%-fat-free popcorn with the cheese and your snack is served. If you don’t have an office fridge to stash your Parm, nosh on just the popcorn for only 100 calories. This salty snack counts as one of your three daily servings of whole grains and helps to increase your energy and mood.

Nuts

Make the swap and choose nuts over chips for a crunchy alternative. Nuts are rich in heart-healthy fats but are calorically dense (about 170 calories per ounce) so measure out an ounce (about 24 almonds) and stick to that amount instead of feasting on the entire bag. Stash premeasured baggies of nuts in an office drawer or in your purse to nibble on when the 3 p.m. hunger pains hit. Almonds and other nuts are a naturally high source of vitamin E, calcium, magnesium, and potassium and are rich in protein and fiber

Instant Oatmeal

When you’re in a rush at work and want something warm and comforting, heat a packet of plain instant oatmeal (just 110 calories) in the microwave for a quick and satisfying treat. Choose plain oatmeal and add your own flavorings to control the calorie and sugar content. Top with a 42 calorie mini box of raisins for a sweet flavor and added nutrients or sprinkle with cinnamon and nutmeg. Doubling as a fiber-rich breakfast or daytime snack, oatmeal helps lower cholesterol and reduces the risk of heart disease.

Mini Pitas with Hummus

Use mini pita pockets to scoop up creamy hummus. Whether you make your own hummus or choose a favorite brand at the grocery store, hummus is made from chickpeas, a great source of soluble fiber. This soluble fiber helps to lower cholesterol and prevent heart disease. Pair one serving of hummus, 2 tablespoons, with 3 mini pita rounds for a 150 calorie snack. If you want a protein boost, fill the mini pita pockets with an ounce of low-sodium deli ham or turkey. The fiber and protein combo gives the snack some staying power to keep you feeling full longer.

Snack Bars

If you’re having a sweet attack and are looking for a healthy “bar” that isn’t loaded with sugar, reach for one that is all natural. Brands like LaraBar and KIND are good sources of fiber, contain no added sugar, and are made from whole, natural ingredients like dates, almonds, cashews, and cranberries. These bars are rich in fiber, low in sodium, loaded with vitamins and minerals, and run around 200 calories per serving. Pack these convenient bars in a purse or pocket for an instantly sweet and filling snack.

Veggies with Ranch

Beat the high-fat, high-sodium snacks featured at the convenience store and pack a container of fresh veggies like carrots, celery, and grape tomatoes. Raw veggies fill you up because of their high water and fiber content. If you struggle eating veggies in the buff, try dipping them in 2 tablespoons of low-fat Ranch dressing (80 calories), hummus (70 calories), or salsa (10 calories).

BREADS AND GRAINS

Look for bargains on day-old bread and bakery products. Buy regular rice, oatmeal, and grits instead of the instant and flavored types.

Try whole-grain bread and brown rice to add nutrients and variety to family meals.

VEGETABLES AND SALADS

Look for large bags of frozen vegetables. They may be bargains and you can

cook just the amount you need, close the bag tightly, and put the rest back in

the freezer.

Foods at salad bars can be costly. Some food items-lettuce, cabbage, onions, and carrots-usually cost less in the produce section of the store than at the salad bar. But if you need only a small amount of a vegetable, buying at the salad bar can save money if it reduces the amount you waste.

FRUITS

Buy fresh fruits in season, when they generally cost less.

MILK

Nonfat dry milk is the least expensive way to buy milk. When using it as a beverage, mix it several hours ahead and refrigerate so it can get cold before drinking.

Buy fresh milk in large containers (gallon or 1/2 gallon). These generally cost less than quarts.

Buy fat-free or lowfat milk to cut the amount of fat in your family’s meals. Note that children under 2 years of age should be given only whole milk.

MEAT AND POULTRY

Look for specials at the meat counter. Buying cuts of meat on sale can mean big savings for you.

Buy chuck or bottom round roast instead of sirloin. These cuts have less fat

and cost less. They need to be covered during cooking and cooked longer to make the meat tender. Buy whole chickens and cut them into serving size pieces yourself.

DRY BEANS AND PEAS

Use these sometimes instead of meat, poultry, or fish. They cost less and provide

many of the same nutrients. They are also lower in fat.

BULK FOODS

Buy bulk foods when they are available. They can be lower in price than similar foods sold in packages. Also, you can buy just the amount you need.

TIPS FOR HEALTHY COOKING

Go easy on fat, sugar, and salt in preparing foods. For example, make Oven Crispy Chicken instead of fried chicken or make Baked Cod with Cheese instead of fried fish. You don’t have to leave out all the fat, sugar, or salt-just limit the amount you use.

Flavor foods with herbs, spices, and other lowfat seasonings instead of using rich sauces and gravy. Look for ideas about what seasonings to use in some of the recipes in this booklet, like Baked Meatballs, Baked Spicy Fish, and Turkey Chili.

Make homemade desserts sometimes to save money and serve additional healthy foods to the family. For example, try a fruit crisp, like Peach-Apple Crisp, or a pudding like Rice Pudding.

Remove skin from poultry before cooking to lower the fat content. For example, try Baked Chicken Nuggets, Chicken and Vegetables, or Oven Crispy Chicken.

Always follow food safety rules in the kitchen to make sure that the food you prepare for your family is safe.

KEEP YOUR FAMILY’S FOOD SAFE

Clean-wash hands and surfaces often:

• Always wash hands with soap and warm running water before handling food.
• Always wash cutting boards, knives, utensils, dishes, and countertops used to cut meat with soapy, hot water right away-before you use them for other foods.
• Consider using paper towels to clean up kitchen surfaces. If you use cloth towels, dishcloths, or sponges, wash them often, and every time they have touched raw meat, poultry, or seafood juices. Use hot soapy water or the hot water cycle of the washing machine.

Separate-don’t cross contaminate:

• Store raw meat, chicken, turkey, and seafood in a sealed, wrapped container in the refrigerator.
• Keep raw meat, chicken, turkey, and seafood away from foods that will not be cooked and foods that are already cooked.
• Never place cooked food on a plate or cutting board that previously held raw meat, chicken,

turkey, or seafood.

Cook-cook to proper temperatures:

• Use a food thermometer to make sure meats, chicken, turkey, fish, and casseroles are cooked to a safe internal temperature.
• Cook roasts and steaks to at least 145 F.
• Cook ground meat to at least 160 .
• Cook whole chicken or turkey to 180 F.
• Cook eggs until the yolk and white are firm, not runny. Don’t use recipes in which eggs remain raw or only partially cooked.
• Cook fish until it flakes easily with a fork.

Chill-refrigerate promptly:

• Thaw frozen foods in the refrigerator, not on the kitchen counter. You can also thaw foods under cold water, changing the water every 30 minutes. Or, use a microwave oven.
• Refrigerate or freeze leftover foods right away. Meat, chicken, turkey, seafood, and egg dishes should not sit out at room temperature for more than 2 hours.
• Divide large amounts of leftovers into small, shallow containers for quick cooling in the refrigerator.

• Keep your refrigerator at 40 or below. Don’t pack the refrigerator. Cool air needs to circulate to keep food safe.