Tips for a very tasty dinner the healthy way
Today my 15 year old daughter wanted to eat a traditional meat dish with potato gratin and a genuine homemade red wine sauce, with homemade chocolate mousse with whipped cream and fresh raspberries.
Thought therefore take this opportunity to advice on Sunday dinner and how it can be made more useful and provide a good acid-basic balance.
Bon appétit …
Ingredients for 4 portions:
- 1 kg of beef, organic
- 1 teaspoon fresh ground pepper blend
- 1 clove of garlic, organic
- 2 carrots, organic
- 2 parsnips, organic
- 1 piece 4 cm celeriac, organic
- 1 large yellow onion into wedges, organic
- 3 cloves garlic, organic
- 2 anchovy fillets
- 1 cup water
For the sauce:
- About 1/2 cup broth from the roast
- 1/2 cup water
- 1 cup red wine, organic
- 1/2 cup heavy cream, organic
- 1 tbsp Black currant jelly
- 1/2 tsp Black pepper ground
- 1 tsp sea salt
Roux for the sauce:
- 1/4 cups flour
- 1/2 cup water
For potato gratin:
- 600 g waxy potatoes, organic
- 1,5 cups heavy cream, organic
- 1 onion, sliced, organic
- 1 clove garlic, organic
- 1/2 tsp coarsely ground black pepper
- 1 tsp sea salt
- 150 g mature cheese, grated
- First, I choose an organic beef meat (I choose a piece of the shoulder), much cheaper than entrecote but tasty as well.
- Then I trim the meat from the tendon but I kept all the fat. (Fat melts and adds great flavor to both the meat and the sauce later). Then I rub the meat with garlic and season with freshly ground spices. I heat up the frying pan and brown the meat around until it gets this brown nice color. Then I put the meat in a deep ovenproof dish.
- I use only natural flavors to the sauce, so I let the coarsely sliced fresh root vegetables fry until it also get its brown color. (By frying the vegetables first I give color to the sauce as well as I get a softer and slightly sweeter taste for the broth).
- Then I put on those braised root vegetables around the meat, adding a couple of anchovy fillets for a better saltiness and add 1/2 cup water and set it all in the oven at 150 degrees for about 1 hour.
- The Potato gratin is made from the organic potatoes with the skins on, since most of the nutrients and fiber are in the peel. All vegetables provide a better nutritional balance when the whole vegetable including the peel is used.
- I wash the potatoes from the soil and sand and slice it thinly in the household machinery.
- I rub the ovenproof dish with garlic and add a layer of sliced potatoes about 1 cm thick. Then I salt with sea salt and coarsely ground black pepper. Crush a clove of garlic and spread over the potatoes. Pour about 1 cup organic whipping cream. (This gives a creamier texture even in the bottom of the gratin potatoes)
- Add then another layer potatoes and season with sea salt and coarsely ground black pepper. Pouring on another 1 cup heavy cream. Finally, I put on the last layer potatoes. And pour on the last cream.
- Set the oven at 200 degrees and bake the gratin for about 1 hour. About 10 minutes before the gratin is ready, I take it with slices of mature cheese. Back to the oven the gratin is ready when it got this beautiful golden yellow color on the surface
- While the gratin is in the oven, I let the meat cool slightly before slicing it into about 2 cm thick slices. The meat should be slightly pink inside.
- The broth (the sauce) from the meat and vegetables is strained and poured into a clean saucepan to boil up with additional water.
- Now I sort the sauce with flour, which I mix with little water to avoid lumps. Then I pour the broth, stirring and let boil for at least 5 minutes to allow the flour to melt into the sauce.
- At the same time I add sea salt and pepper and a couple of cups of red wine. To compensate for the slightly bitter taste and to enrich the sauce with antioxidants I put a heaping tablespoon black currant jelly. Finally I pour a cup of cream into this sauce creating a creamy, softer taste.
- For this I serve a fresh salad of crisp romaine lettuce that I break by hand. By that the salad will not lose too much of the vital vitamins. Then I chop finely the organic fresh cabbage; add a bunch of sliced radishes. The Salad should be chewy so therefore I take a black cabbage and fry it for few seconds with little canola oil, fresh pressed garlic clove and a pinch of sea salt.
- Cabbage in all its forms is the healthiest we can eat and especially black, Savoy and green cabbage. In California the green cabbage have been sold out when all the Hollywood celebrities got to know how it can slow the aging process.
- For this I make a salad dressing of olive oil, lemon, grated ginger, garlic, sea salt and black pepper. (Note: black pepper prevents flatulence which could be caused by cabbage).
My daughter’s friend Frederica gave the dinner a 10 points and I trust her taste.
For your health
Why do we have bad eating habits?
Welcome to my new blog about children’s and adults’ health.
Returning home after some time in the Middle East and as father to my wonderful daughter Mimmi who is now 1.5 years old soon, I devoted much time to find the ”right” food for my daughter.
On the verge of being branded a nerd, I have scanned every baby food jar, label and contents I came over. One can easily believe that all baby food is quite OK, but personally as food scientist , nutritionists and chef I suspect the kept a long time without refrigeration or freezer, for not mentioning the taste of the gruel and powder milk.
The hunt for the best food for Mimmi got me thinking about the habits the food we give our children can create for them already in childhood?
So I will start my blog with our most important source of nutrition namely the food we eat, the trends and habits around this.
Internet, media and books etc. meet us everywhere with advice and health advice nonetheless; many do not follow this advice. Anyone who knows me knows that I toured Scandinavia around and lectured on food, health and wellbeing. I meet all that often people who want to change their lifestyles but who cannot believe it is possible or simply lack real motivation to change their habits.
I eagerly asked myself why is that? And it is now over Mimmi as answers begin to fall into place.
Well at the kitchen table, Mimmi refuses to settle for her mash or puree. She refuses to drink the bottle and want of course to drink out of our glasses. It is almost impossible to get her to sit in her baby seat. She run to sit on a regular chair as we do. She gobbles down peanuts and Voltaire Berry Boost, which I also have as personal favorite. Early the need to belong and become one of the flock forms within us. Early encodes the tastes and habits that children will mostly appreciate for many years to come.
Good and bad habits shape us day after day. It’s the same story with cigarettes. Everyone knows that it is dangerous, yet young people, particularly young girls start smoking. It may be the revolt against the adult world or the thought:” it does not affect me, I can stop whenever I want, a cig a day cannot hurt, doesn´t matter if I die a year before the main thing that I’m enjoying the moment! I feel good to smoke, feel calm”, etc … These and many other reasons are the ones I have heard when talking about heath with high school students.
But really, it’s all that about only one thing – to be loved! And through others love yourself … or at least feel connected to others and thus approved,” I’m OK as a person.” Because if the group you want to feel connected to not smoke then yourself rarely start smoking.
Same with alcohol and drugs, as well as the food we eat. Food has always been a way for us to know and form community. What we’ve eaten during childhood puts in many references for what food we appreciate. Mom’s cooking, or grandma’s recipe describes the emotional relationship we attach to food. But above all, what habits we both physically and emotionally get for food. E.g. if we are served liver as young, we mostly like it. But if we never ate it as kids, we will probably never appreciate it as growing up.
But the eating habits that my audience gather strength and courage to break is not what belongs to our food traditions meaning dishes that we usually only eat at specific feasts. I rather mean of course the eating habits that are linked to overconsumption of certain food that we eat on a daily basis. In some cases, people forget that they are subject to those habits.
Therefore, before we talk about breaking those habits for a healthier life, I will by tomorrow blog briefly remind you how trends form new habits.
See you then..
For your Health!