Meat and three veg
For many of us the days of meat and three veg are well and truly over. We try to eat protein in as many varied ways as possible, and cooked vegetables are often replaced by the lighter and fresher taste of salads. As we head into salad season we can allow our imaginations to run wild and create all sorts of crisp and crunchy concoctions. I remember a trend in America in the 80s that we referred to as Californian gauche. It was when salads were so precious (read pretentious) that they were served with chilled forks to eat them with—a trend I hope won’t reach Golden Bay.
I picked up a great little book recently called Beets, Leaves and Limes by New Zealand’s own Fiona Smith. It’s full of inspiring salads and sides that make the old three veg idea look prehistoric. Personally, I only like combinations that work and would never make a salad out of “stuff in the fridge which needs using” unless the ingredients worked together. Certain combinations are marvellous together—the obvious ones like apple and walnut, pear and blue cheese, tomato and basil, and more unusual ones like quinoa and cranberry, fried chorizo and prawn, grilled lamb and tahini.
Creating three different salads to go with a particular main course, like roast chicken or a steak cooked on the barbie, makes summer cooking a breeze. And when that unexpected vegetarian shows up, those three salads will be interesting and varied enough that you won’t feel as though you need to return to the kitchen to whip up something special.
Quinoa (pronounced keen-wah) is a fabulous ingredient and/or base for salads. Called the Mother grain by the Incas, and a native to South America, quinoa is described as one of man’s oldest cultivated grains, even though it is not in fact a cereal grain but a herb seed and is related to spinach and chard. Containing less carbohydrate than most grains, it is extremely high in protein (on a par with meat, fish, and eggs), making it an important ingredient nutritionally. Gluten-free, it has a nutty flavour and texture, and acts like a blank canvas to which you can add your own flavours. Locally I have purchased red, cream and black quinoa, but it comes in many other colours as well.
Fast food from the olden days, quinoa cooks in 10 to 15 minutes. Its only essential requirement is a rinse in a sieve beforehand to prevent any bitterness. Enjoyed as a breakfast cereal by some, it’s a pretty healthy way to start the day, especially when paired with soon-to-arrive blueberries.
Cranberry, quinoa and red onion salad
1 cup of quinoa
½ cup of dried cranberries
½ cup of verjuice (or use lemon juice)
1 small red onion, finely sliced
4 tablespoons of good extra-virgin olive oil
A small bunch each of mint and parsley, roughly chopped
A small bunch of rocket leaves, washed
1 cup of mixed sprouts
Rinse the quinoa for one minute under running water. Place in a pot with two cups of water and bring to the boil. Reduce the temperature and cook for 12 to 15 minutes or until the liquid has been absorbed.
Turn it into a large bowl and allow to steam dry. Meanwhile place the cranberries into a ceramic dish with the verjuice and microwave for 40 seconds. Set aside and allow to cool, and for the cranberries to soak up most of the liquid. Once the quinoa has cooled, add all the other ingredients and fold through gently to mix. Season and serve at room temperature.
Another literary treasure I have recently acquired is Real Fresh Food by Anna and Roger Wild of Nelson (their book is available from the GB Organic Shop), and it’s a beauty! It has a cover the colour of fresh nasturtiums, the content is a worthy read and the photography is excellent. The recipes themselves are easily achievable and you’ll want to whip one of them up soon after opening the front cover. This one is reproduced with their permission.
Balsamic-roasted beetroot with goat’s cheese and rocket
6 to 8 small beetroot (500g)
Olive oil
Pinch of sea salt
1 tablespoon of balsamic vinegar
300g rocket leaves and flowers, washed
100-200g goat’s cheese, finely shaved or cut into cubes
Extra-virgin olive oil for drizzling
Place whole, unpeeled beets in a saucepan, cover with water and bring to a boil. Cook for 15 to 20 minutes and check to see if they are soft right through by piercing with a skewer. When soft, drain and allow to cool for 10 minutes. Peel the beets under cold running water using your fingers; the skin should just come right off.
Heat the oven to 190°C. Slice the beets into bite-sized wedges. Place into a roasting dish with the tablespoon of olive oil and sprinkle with sea salt. Roast for 15 minutes or so, until they start to shrink and caramelise. Remove the dish from the oven and immediately splash on the balsamic vinegar, tossing the wedges to coat evenly.
When cool, arrange on four individual plates (or one large platter) with the rocket leaves and the goat’s cheese. Drizzle with a little more olive oil and serve.
Fiona Feasey
