Fresh and Wild Cookbook: A Real Food Adventure. Ysanne Spevack

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СКАЧАТЬ half hour or so that the saucepan hasn’t boiled dry. If it does, simply add some more water and simmer until the grain is cooked. It will be firm and chewy in texture when it’s done.

      In the morning, mix the cooked kamut, the uncooked semolina, the spices, the vanilla and the apricot soaking liquor in a large saucepan. Add the soy milk and bring to the boil over a high heat. Turn the heat right down so that the liquid is just simmering, and keep simmering with the lid on for about 6–7 minutes. Add the whole apricots and stir them in, then keep cooking and stirring with a wooden spoon until the semolina is done. This will be about another 10 minutes or so.

      When it’s ready, spoon it into individual bowls. Put the syrup on the table so everyone can sweeten the Gamut of Kamut to suit their tastes.

JO’S PORAGE

       Jo is a newspaper pictures editor turned silversmith, who lives near Canary Wharf in London’s East End. She swears by this breakfast idea and is full of creativity and beans, so give it a go.

      Millet is a wonder grain. It’s one of the richest sources of silicon, the mineral that’s a major ingredient in collagen. Collagen is not just something that’s used in cosmetic surgery. It’s the substance that keeps everything in your body flexible – your skin, your eyes and your arteries. Millet is also the only grain to contain all eight of the essential amino acids needed for a complete protein. This breakfast is nice and alkaline, too, as millet is also the only grain that is alkaline, so it’s a real treat for your liver. Full of complex carbohydrates, it will keep you alert and on the ball until lunchtime, with the rice, nuts and fruit providing the starches.

      Actually, most of southern Africa swears by millet, whether flaked, whole or ground into flour. It’s the staple food grown by farmers in and around Zimbabwe, where it grows well even in near-drought conditions. People used to rely on maize in Zimbabwe, in the same way that people in the UK rely on wheat. But maize needs regular watering, leaving subsistence farmers in southern Africa without a crop if the rains don’t come.

      Millet is beginning to turn this around, as it’s one of the hardiest food crops you can grow. Being a native African grain, it can survive long periods of drought and short periods of flood. So it’s bringing hope of self-sufficiency in the future to the farmers and communities who live in this area. And as it’s a much richer food source than maize, it adds valuable protein and nutrition to their diets.

      JO’S PORAGE

      TO MAKE 2 PORTIONS:

       4 heaped tablespoons millet flakes

       4 heaped tablespoons brown rice flakes

       2 heaped tablespoons sultanas

       1 heaped tablespoon flaked almonds

       500ml oat milk

      Put all the dry ingredients into a saucepan and add enough cold water to cover. Leave this overnight with the lid on. In the morning, add the oat milk and warm over a low heat. For an alternative, try adding a teaspoon of ground cinnamon to the dry mixture and soaking it in apple juice.

SAVOURY SCRAMBLED TOFU

       Scrambled eggs are lovely first thing in the morning, but why not try scrambled tofu for a change? As with perfect egg scrambling, perfect tofu scrambling is all down to a slow, gentle cook.

      Fresh & Wild stock a good range of tofus from different British tofu makers, many of which are hand-crafted by skilled artisans. Give it a go and you’ll be smiling all day.

      SAVOURY SCRAMBLED TOFU

      SERVES 4 PEOPLE:

       2 tablespoons tahini

       2 tablespoons shoyu

       500g piece of firm tofu

       1 tablespoon hemp oil or sunflower oil

       1 tablespoon toasted sesame oil

       2 big Portabella mushrooms or 4 chestnut mushrooms, sliced

       2 tomatoes, chopped

       1 large spring onion, trimmed and finely chopped

       Black pepper, gomasio and green nori flakes to taste

      Mix the tahini and shoyu in a bowl to form a gloopy paste. Crumble the tofu into the tahini bowl, stirring the mixture to cover the tofu with the paste. Heat the oils in a medium-sized frying pan over a low heat. Add the mushrooms to the pan once the oil is hot enough to make them gently sizzle. Fry the mushrooms, moving them about with a wooden spoon.

      After 3–4 minutes, add the tomatoes and spring onions. Keep stirring to make sure the veg doesn’t stick. Add the tofu to the pan and gently cook until everything is piping hot and smells good. Serve with fresh crusty bread and butter, and put the pepper, gomasio or nori flakes on the table so everyone can season their own breakfast to individual perfection.

LUNCH

      Suzanne Cook Dorset Hams, Beaminster, Dorset

      ‘It might sound like a cliché, but quality, not quantity is really the name of the game here at Dorset Hams. We operate from under one roof, where we can control everything. We do things our way, on a small scale, and that’s the way we like it.’

      If you’re reading this book, you’re probably a regular lunch eater at your local Fresh & Wild. But what if you’re a full-time mum, freelance, retired person, student or loafer?

       And how about the weekend and days off?

      You could rustle up a boring sandwich if you want … or try these delicious and nutritious alternatives.

       Happy lunch munching!

SQUID AND SALCHICHÓN

      with Dulse

       Big squids, ready to have their tentacles removed and cooked. Their handy ink sacs hidden inside their strange blobby bodies, waiting to be pierced СКАЧАТЬ