Timeless Herb Secrets

Insalata Caprese

Much like chilli peppers, basil is an obsession in our food garden and in our cooking. This recipe from The Seasoned Chef Cookbook is one of the first we make every year when the basil starts overflowing with abundance and the first tomatoes ripens on the vines.

Insalata Caprese (salad in the style of Capri or Tomato and Mozzarella Salad) is a simple salad from the Italian region of Campania, made of sliced fresh mozzarella, plum tomatoes and basil. Balsamic vinigar, good olive oil, salt and pepper make up the dressing.

According to Wikipedia, ideally, the mozzarella is "di bufala campana", the olive oil is "extra virgin" from the peninsula of "Sorrento" and the tomatoes and basil are grown in the full sun of the "mezzogiorno".

This is one of those recipes that celebrates simple food, local produce and healthy eating. It simply bursts with flavour and it is packed with protective antioxidant nutrients and health promoting phytonutrients. It also provides nearly a third of your daily vitamin A and vitamin C requirements and also nearly half of your calcium requirements.

Use tomatoes of any type as long as they burst with flavour. Vine-ripened tomatoes from your own organic food garden are best. You really need top-quality tomatoes for this salad, so if you don't have any, rather make another salad instead.

Serve Insalata Caprese as an appetizer, or as a side dish. And by the way, the colours of the salad is that of the Italian flag.

Buon appetito!

4 large ripe, full-flavoured tomatoes
225 g mozzarella cheese
60 ml extra virgin olive oil
30 ml balsamic vinegar
75 ml fresh basil leaves, shredded fine
salt and freshly ground black pepper to taste

1. Cut the tomatoes into thin (about 3 - 5 mm) slices and slice to mozzarella to a similar thickness.

2. Sprinkle your serving plate with a dash of salt and a twist of black pepper.

3. Arrange the tomatoes and mozzarella in slightly overlapping circles on the seasoned serving plate.

4. Drizzle with olive oil and balsamic vinegar and sprinkle over shredded basil leaves.

5. Season with salt and pepper.

Servings: 4

Cooking Times
Preparation Time: 15 minutes
Total Time: 15 minutes

Tips
Serve the salad immediately or cover and set aside at room temperature for a few hours to allow the flavours to develop. When serving later, dress with only half the oil and vinegar and drizzle over the remainder just before serving.

Let me know what you think. Post your comments below.

Source: The Seasoned Chef Cookbook

Let's Crunch Some Numbers

I hope you've read through your special "Let's Go Food Gardening" report and that you've found it helpful.

One of the first questions every new food gardener asks is: "Is it really worth the effort growing my own vegetables?"

A visit to your local food store will make it painfully obvious that food costs are soaring. And there are many reasons for that. One of the major factors is the rising fuel prize that affects fresh produce in more than one way.

The Food Garden Organization explains the impact of fuel as follows:

" …tractors are used to prepare the ground and harvest, petroleum-based fertilizers are applied to improve growth, then it is packaged and shipped thousands of miles.  In addition to making it harder for families to put food on the table, these carbon emissions contribute to global warming..."

But let's crunch some numbers. Let's say you have a small 10 square meter (about 100 square feet) food garden and you just grow 3 crops - green beans, beets and Swiss chard. You only run this garden for say 20 weeks of the year - most food gardeners run theirs for 30 - 40 weeks.

Your input costs will be compost, seed (1 packet of each will be sufficient), water and about 30 minutes of your time per week. The compost and seed will cost about R100 at current prices.

If you are a beginner and you just plant one planting of each crop you can expect to harvest 6 kg bush beans, 10 kg beets and 10 kg Swiss Chard from your small food garden. Most food gardeners will do more than three times that from the same area using the practices discussed at www.GoFoodGardening.com.

So what's that harvest worth in rand and cent?

Well yesterday's prices at my local supermarket were: green beans - R37 per kg; beets - R2,80 per kg (and if you could see the quality you'll now why they were so cheap); and chard - R40 per kg.

If you had to buy just one planting of each crop at those prices you would have burned a R650 hole in your pocket. Subtract your input costs of R100 and that hole is still a whopping R550.

So growing your own vegetables does make economic sense.

But there's more…

You'll have the added advantage of eating veggies grown without harmful chemicals, then harvested when at their peak and brought to your table the same day.

So start you own food garden today or if you already have one, think about expanding it.

Spicy Marinated Chicken Breasts

Here's an easy recipe to try this weekend. It takes ordinary chicken breasts to new heights.

The classic match made in heaven of chili and lemon is married with another classic, rosemary and chicken. Serve with roasted potatoes or rice. Add a fiery salsa for those that really like spicy food.

If you want a healthier version remove the skins from the breasts.

125 ml fresh lemon juice
200 ml olive oil
5 ml sea salt
5 ml freshly ground black pepper
1 fresh jalapeño, seeded and chopped
10 ml fresh rosemary finely chopped
1 kg chicken breasts
rosemary sprigs for garnish

1. Combine the lemon juice, olive oil, salt, pepper, chilli and rosemary in a re-seal able plastic bag.

2. Add the chicken breasts and turn to coat.

3. Seal the bag and refrigerate 4 to 6 hours or overnight.

4. Remove the chicken from the bag and discard the marinade.

5. Grill outdoors on the coals for about 5 minutes per side.

6. Serve and garnish with rosemary sprigs.

Servings: 4

Cooking Times
Preparation Time: 30 minutes
Cooking Time: 10 minutes
Inactive Time: 4 hours

Nutrition Facts
Nutrition (per serving): 690 calories, 432 calories from fat, 48.8g total fat, 145mg cholesterol, 510.8mg sodium, 692.5mg potassium, 3.5g carbohydrates, <1g fiber, <1g sugar, 58g protein.

Tips
For a nice flavour add a few fresh rosemary sprigs to the coals whilst grilling the breasts.

For more herb and spice recipes see The Seasoned Chef Learning Program.

The Best Position For Your Food Garden

One of the first decisions you need to make as a food gardener is to find the best spot for your garden.

Have a look at your yard. Where do you think will be the best spot for your garden?

Bill Mollison, the cofounder of permaculture, offers some guidance. He says:

"When you get up in the morning and the dew is on the ground, put on your woolly bathrobe and your fuzzy slippers. Then walk outside to cut some chives and other herbs for your omelet. When you get back inside, if your slippers are wet, your herbs are too far away."

Looking at your garden try to find a spot that:

- Is near the house, preferable right next to the front or back door.
- Has good access.
- Receives full sun most of the day.
- Has a well drained fertile soil.
- Is reasonably level.
- Is sheltered from cold winds and frost.
- Is protected from pets.

If you can't find a spot that meet all the above criteria don't despair. As stated in The South African Herb Growers Guide:

"Most of us have a very limited choice when selecting a location for our food garden. Knowing how to use what you have and turning that to your advantage spells the difference between success and failure."

Hear the late Henry Ford on this:

"You say I started out with practically nothing, but that isn't correct. We all start with all there is. It's how we use it that makes things possible."

So start your food garden with the best possible spot in your yard.

If you are serious about having your own food garden and you want to be harvesting your first crops within a 5 - 7 weeks from now, then join read my special Let's Go Food Gardening report today.

You can get your free copy from Go Food Gardening. Enjoy!

Lamb With Lavender Balsamic Marinade

Lavender is one of the few herbs that stand up to lamb. Here we use whole florets and a balsamic marinade to add a Mediterranean flavour to one of South Africa's popular braai (bbq) cuts - lamb chops. The addition of lavender sprigs to the coals add smokiness for a more authentic braai flavour.

These chops are great served with a simple side salad or a potato side dish. They are also very popular served tapa's style as an appetizer.

Serves 4

12 lamb chops
1 shallot, finely chopped
3 tbsp chopped fresh lavender florets, plus extra to garnish
1 tbsp balsamic vinegar
2 tbsp olive oil
1 tbsp lemon juice
Salt and ground black pepper
Handful of lavender sprigs

1. Take a large mixing bowl and place the racks of lamb in the bowl.
2. Sprinkle the chopped shallot and fresh lavender florets over the lamb.
3. Mix balsamic vinegar, lemon juice and olive oil and pour over the lamb.
4. Season with salt and pepper and turn meat to coat evenly.
5. Spread a few lavender sprigs over the grill or on the coals and cook lamb for 15-20 minutes. Turn once and baste with remaining marinade.
6. With lamb still slightly pink in the centre, serve and garnish with lavender.

Source: The Seasoned Chef

7 Disasters Waiting To Happen

When Cooking With Herbs and Spices
Disaster #3:  Using Bad Combinations

It is logical that not all herbs and spices go together well. For some reason, though, many people (including some writers) seem to believe that you can add them willy-nilly to any dish and expect a good result.  They seem to believe that 'what doesn't kill you must be good for you'!

The only solution to this all too common disaster is to learn which herbs and spices compliment each other and which herbs suit which type of dishes.  But that is just the start.  You will also need to learn how much of a herb or spice to add, if you want to ensure a balanced dish.

Where will you learn all this?

Well most people do it by trial and error. Learning from their own mistakes or rather their own cooking disasters.

Some people systematically study recipes and make notes of the combinations used. They then let their own palates guide them, and slowly but surely then learn what works well together and what don't.

Others prefer to take a short cut and learn from the master chefs. One such a short cut is to join the Seasoned Chef home study course where you will get detailed "Flavour Pals" and "Matches Made in Heaven" for 16 popular herbs and spices.

Flavour Pals are herbs and spices and other flavourings that work well together. Parsley for example brings out the best in most other herbs and spices and can be used to blend different flavours in a harmonious medley.

Matches Made in Heaven are classic flavour combinations that will never fail to impress your guests. For example when I say basil most people immediately say tomatoes. Same goes for rosemary with lamb and thyme with chicken.

The ultimate in culinary adventure is when we employ Flavour Pals in a Match Made in Heaven. An outstanding example of this is Joanna Farrow's Lavender and Thyme Chicken.

Here's my version of this never-fail-to-impress Lavender and Thyme Chicken.

Go try it out. And let me know what you think.

Lavender and Thyme Chicken

The lavender gives this chicken cooked in a casserole with red wine, orange and thyme an authentic Mediterranean flavour. The heady aroma of this dish will entice your guests as much as its delicious flavour.

4 chicken portions
15 ml butter
15 ml olive oil
8 shallots
30 ml plain (all-purpose) flour
250 ml red wine
250 ml chicken stock
4 sprigs thyme
10 ml thyme flowers, removed from the stalk  
10 ml lavender flowers
grated rind of one orange
juice of one orange
salt and ground black pepper  

For the garnish  
1    orange, divided into segments  
12    lavender sprigs  
20 ml    lavender flowers  
 
1. Cut each chicken portion in two. Season with salt and ground black pepper.
2. Heat butter and olive oil in a heavy pan. Add chicken pieces and brown all over. About 5 minutes. Transfer to a casserole.
3. Add the shallots to the frying pan and cook for 2 minutes. Add to chicken in casserole.
4. Add the flour to the frying pan, and cook for 2 minutes, stirring continuously. Pour in enough of the wine and stock to make a thin sauce. Bring to the boil, stirring all the time, and season to taste.
5. Stir in the thyme sprigs, thyme and lavender flowers, orange rind and juice.
6. Pour the sauce over the chicken in the casserole, then cover and simmer for 30-40 minutes, or until the chicken is tender.
7. Remove the thyme sprigs before serving. Serve garnished with orange segments, and fresh lavender sprigs and flowers.

Servings: 4
Preparation time: 15 minutes
Cooking time: 45 minutes
Ready in: 1 hour 
 
Nutrition Facts
Nutrition (per serving): 309.4 calories; 25% calories from fat; 8.7g total fat; 78.1mg cholesterol; 211.4mg sodium; 612.3mg potassium; 16.4g carbohydrates; 1.6g fiber; 7.1g sugar; 14.8g net carbs; 30.3g protein.

Adapted from a recipe by Joanna Farrow in Herbs.

Source: The Seasoned Chef