- Heat a couple of tablespoons of oil and a knob of butter in a saucepan (make sure you use one with a tight-fitting lid) and gently sauté the onion until it is translucent. Add the allspice, cardamom pods, black pepper, bay leaf and cinnamon stick and stir for a minute or two to release the aromas.
- Add the rice and stir it around so that it becomes glossy. Stir in the currants and orange zest and then add the stock, the orange juice and some salt (the amount will depend how salty your stock is).
- Quickly bring the stock to the boil, turn down to a very low heat, place a circle of greaseproof paper over the liquid and cover with the tight-fitting lid.
- Cook on the lowest heat for 7 minutes and then turn off the heat and leave, still covered, for a further 7 minutes. Remove the lid, enjoy the aroma and test for seasoning.
- Arrange the pilaf onto a large hot serving dish or four individual plates.
- Scatter over the almonds and the coriander or mint. Delicious served with duck or spicy lamb or chicken kebabs.
Monday, March 30, 2009
Friday, March 20, 2009
I'm well into my 5th week of training for Stockholm and I'm proud to say that I've clocked up about 170 miles - it's very motivational to add it up like this; it makes you feel so much better.
Tuesday, March 17, 2009
Tuesday, March 10, 2009
What is a healthy training diet? Regular and varied meals which are high in carbohydrate, relatively low in fat and well-balanced with protein, fibre, vitamins and minerals. There you have it; it’s not rocket-science. It is best to listen to you body – if you are training hard and you feel hungry, you probably need to eat something; training for something like a marathon burns a vast amount of calories! Average weekly mileages vary according to your training schedule, but training for a triathlon or a marathon can easily burn between 3000 and 5000 extra calories a week, even more for some.
I try to base my diet on about 60-70% carbohydrate – that’s cereal, potatoes, pasta, rice, fruit and vegetables -15% meat, fish and alternatives, about 10-15% milk and dairy foods and just a small percentage of foods containing fat and sugar
I made this sweet potato and chickpea couscous a few days ago. It's a nice high carbohydrate dish with a low glycaemic index that makes a fantastic alternative to pasta or rice. It's also quite light on the stomach so you can get a nice portion of carbs down you without feeling absolutely stuffed! We had this with a piece of grilled sea bream and it made for an absolutely delicious meal which only took a few minutes to prepare.
Sweet potato and chickpea couscous
a few sweet potatoes, peeled and chopped into small cubes
1 red pepper, halved and deseeded
1 tin of chickpeas, drained and rinsed
small bunch of flat-leaved parsley
squeeze of half a lemon
a few good glugs of extra virgin olive oil
salt and freshly ground black pepper
1 tsp ras-el-hanout