Thai Green Chicken Curry

Thai Curries are the ultimate comfort food for a rubbish day. They are really super fast to put together as long as you have your ingredients all prepared in front of you . As always the curry always tastes better the next day - when all the ingredients have had time to get to know each other - it just depends if you have the self control to wait till then!

Ingredients:
Chicken on the bone - skin and fat removed, washed and drained
Onions [sliced] or spring onions
Garlic - 3 cloves sliced/grated
Ginger [in thin matchsticks or grated]
Fresh red and green hot chillies [left whole]
Corriander - roots, stems and leaves - Carefully washed and very finely chopped
Bamboo shoots from a can
Coconut milk lite
Soy sauce
Fish sauce
Rice wine vinegar
Thai Green Curry Paste [shop bought is fine - although if you have the time and the budget - it is always better to make your own - I,however am happy with this cheat - as life really is too short especially when you need comfort asap!]

1. Fry the onions in 1 tablespoon of oil
2. Add the fresh whole chillies [about 4]*, ginger, garlic and half the corriander

* I like to add whole fresh chillies - if you leave them whole they impart their flavour but not too much heat as the seeds and the pith [where the real heat is] stays within the skin/casing and mellows during the cooking. Having said that, these birds eye small lethal chillies I have used, may be too much for your palate as I am the Chilli Queen, so go easy or else use the larger red variety which are milder.

3. Add 3 teaspoons of the thai green curry paste [this stuff is very salty - so beware]
4. Add the chicken pieces and fry together on a high heat for 2 minutes
5. Add 1 tablespoon on soy, 1 tablespoon of vinegar and 1 tablespoon of fish sauce
6. Add the Coconut milk - stir well [taste and check seasoning - add more milk if too salty]
7. Turn down the heat and simmer for 45min
8. Add a can of drained bamboo shoots/strips
9. Adjust seasoning - if it needs salt, add fish sauce, if it needs sour, add a capful of vinegar or if you have it - a squeeze of lime juice and a bit of the lime zest; Garnish with corriander leaves and any left over finely sliced spring onions and fresh ginger.

Frying chicken with garlic, ginger, onions, corriander roots and leaves

Braising in Coconut Milk [light] and Soy and Fish sauce

Nutrition: This is the healthiest version of the dish as I have not added any more than a tablespoon of oil nor any sugar [which the Thai are very fond of]. Coconut milk is also very high in cholesterol and fats - so using the light version is much better for you. Eat with lightly boiled/steamed green beans or better still add the green beans in the last 10 minutes of cooking and have a complete meal in a bowl. For the carb lovers, serve the curry with white basmati rice. I like to have a little pot of fresh green chillies chopped up with a dash of soy and fish sauce on the side to drizzle over my curry. This dish is my heaven on a plate [on a budget] when I am feeling impending doom or winter blues. It lifts me right out of that dark cloud and right through that silver lining!

Comfort Food part 2 contd: Chicken Curries

On a cold grey rainy day,when I am feeling a bit blue or at home with nothing to do on a Saturday night, nothing cheers me up like making up a good chicken curry to lift the spirits. I am going to show you my Bengoli Chicken Curry and a Thai Green Chicken Curry. I like things very spicy so feel free to tone down the recipes and then add more fresh chillies later if you can handle them or give it a try and keep some mouth dousing plain yogurt to hand just in case I set you on fire!

BENGOLI CHICKEN CURRY

Ingredients:
Chicken on the bone with skin and fat removed [e.g. Chicken thighs]
Garlic
Ginger
Onions
Dried Whole spice : Cardammon pods, Cinammon/Cassia bark stick, Bay leaves, Crushed red chillies
Dried Powdered spice : Chilli, Tumeric, Corriander, Cumin, Garam massala
Tomato puree

1. Prepare the ingredients:
- Grate 3 cloves of garlic
- Grate a knob of peeled ginger
- Peel and finely slice 3 fat onions
- Wash and pat dry the chicken pieces
- Put 1 tablespoon of Canola/Rapeseed oil in a deep pan with a lid

2. Fry the onion on a low heat to soften and add a pinch of salt - takes 10 min to do this properly
3. Add the dry whole spices : 1 x stick of cinammon/cassia bark, 3 cardommon pods, pinch of dried crushed red chillies, 2/3 bay leaves
4. Fry for 2 minutes then add 4 teaspoons of red chilli powder [half this if you can't handle the heat], 2 teaspoons of tumeric, 2 teaspoons of cumin, 2 teaspoons of corriander powder and 1 teaspoon of garam masala powder.
5. Turn the heat up and stir rapidly [you need your exhaust on full] - add a tablespoon/dash of water

*it is important to fry the spices to get their oils out and make the sauce less powdery

6. Add tomato puree [2 large table spoons] and mix well to cook out for a minute [add another dash of water if it sticks and turn down the heat a bit]
7. Add the chicken and stir well to coat the pieces with all the mixture
8. Add a pint of water and scrape all the bits on the bottom of the pan - bring to the boil [make sure the chicken is just covered by liquid]
9. Put the lid on and turn the heat right down - simmer for 45 minutes
10. Check the seasoning and add more salt if required
11. Take off the heat and add fresh corriander chopped finely as a garnish

* If you have time let the curry sit and cool - it always tastes better the next day so you can make this in advance if you anticipate a need for a curry mood lift!

[All these spices are meant to increase your metabolism. I believe tumeric especially has antioxidant properties and is widely recommended. I have yet to try fresh tumeric - which you can apparently grate into your curry. I also like to eat mine with fresh green chillies if I want more fresh crunch and heat]

I served this particular curry with white basmati rice and a side dish of Aloo Bhaji with Peas = Fried potatoes with peas...This is because I had some potatoes that needed using and some frozen peas in the freezer!

Ingredients:
Peeled grated potatoes
Finely sliced onions and 2 cloves of garlic
Cup of frozen peas
Spices: Pinch of mustards seeds, pinch of black onion seeds, pinch of fenugreek seeds and pinch of cumin seeds, pinch of crushed dried red chillies, teaspoon of tumeric and teaspoon of garam masala

1. Fry the onions and garlic in 1 tablespoon of oil
2. Add the spices and mix well
3. Add the grated potatoes and cook for 5 minutes stirring constantly
4. Add the peas
5. Season and stir well - then pop the lid on and rest the pan off the heat for 5 minutes; Garnish with fresh corriander and a squeeze of lemon - if you have some.

NUTRITION: There is very little fat in these dishes - I have only used 1 tablespoon of oil per dish. In the chicken I have removed the skin and any visible fat - so the protein is lean. All the flavour comes from the chicken and the spices. If you leave out the carb ladden side dish and rice and just have some curry with a dollop of plain yogurt then this is a really healthy guilt free mood lifting comfort dish! Enjoy!

Comfort Food Part 2: Roast Chicken - Not just a Sunday treat

Roast Chicken with Roast Potaoes, Gravy and all the trimmings define Sunday afternoon comfort for me. Sigh! It is such a pleasure and a joy to invite your nearest and dearest for a juicy Chicken crispy golden from the oven. This is my Herb, Lemon and Garlic roasted Chicken.

If you cannot get hold of a good organic whole chicken [say for budget issues] then just roast Chicken legs [drums/thighs]. You need a good oven and a dish/ oven tray that will hold your chicken on a rack.



Mmmmm Chicken!



Roasted drumsticks

Ingredients:
Good quality chicken - washed, drained and patted dry; At room temperature.
Salt and Black pepper
Whole garlic cloves - leave skin on [1 bulb]
1 x Onion - skin on - quartered
2 x Carrots - washed but skin on and cut into chunks
2 x sticks of celery - washed and roughly chopped
Glass of white wine/ Just some hot water from the kettle/ Stock
1/2 a lemon
Rosemary
Thyme
Olive Oil/Canola oil

• Layer the Veg on the bottom of your dish/tray [which can be lined with foil if necessary] - this is to give flavour to the gravy
• Season the chicken well and sit on the bed of veg or on a rack that fits snuggly on the tray [if you have it]
• Scatter the garlic cloves around [and inside the cavity if using a whole bird]
• Squeeze half the lemon over the chicken and add the lemon half amongst the veg [or inside the cavity is using whole bird]
• Tear the rosemary and thyme over the chicken [and inside the cavity]
• Drizzle over a tablespoon of oil no more [the skin will release lots of fat] - this is just to help it to get going
• Add the wine/stock or water to the base and around the veg - helps steam the chicken and give some body to the all important lip smacking gravy
• Tightly seal the dish with foil
• Preheat the Oven to 200 degrees [fan]
• Pop the tray in and turn down the heat to 180 degrees
• After 30min take the foil off
• Allow to continue roasting for 1 hour [ turn and baste half way through]
• Allow to rest with oven door open for 30min while you prep the gravy and other veg [see below]

I love my peas and there is nothing easier than boiling up some frozen peas until just done - drain and serve with a grind of back pepper. Frozen peas tend to retain their Vitamin C better than freshly picked and podded. You can always do bacon and peas by just crisping up some bacon bits and adding to the cooked peas.

You can also serve roast carrots in honey and cumin alongside the chicken for a great side dish as well as roasted parsnips, beetroot or pumpkin like butternut squash.

For the gravy, I tend to pour all the juices from the tray [carefully collecting all the roasted garlic to add to the resting chicken] through a colander and then allow to cool slightly before siphoning off the fat. If the veg have all turned very soft I crush it with a spoon against the sieve to get some of it pureed into the gravy which thickens it slighlty. What you end up with from the tray is just gold and contains all the flavour. Pop this magic juice into a pan with a pint of stock, some finely chopped shallots or onions, a glass of white wine [optional]and 1 teaspoon of dijon mustard. I then rapidly reduce this liquid nectar to a third before checking for seasoning and adjusting. Strain and serve in a gravy boat. It will be a thin gravy but extremely rich in flavour.

If you are doing Roast potatoes [which you should do to avoid dissapointment - Even if I don't eat many of them, I feel cheated myself, if I don't serve crispy roasties] then they should be done as follows:

• Peel Potatoes and cut into large chunks
• Place in cold water and bring to the boil and then boil for 5 - 10 min so it is just cooked but not turned to mush
• Drain and allow to sit and dry for 5 min at least
• Meanwhile pop an oven tray with a tablespoon of oil into the oven to heat up
• Shake the colander to fluff up the potatoes
• Take the tray out - throw in some rosemary and then the potatoes on top
• Season with salt
• Pop tray into the oven [alongside chicken which would be at 180 degrees] and ignore for at least 45 min before turning the potatoes over
• Leave in the oven for another 45 min until crispy and golden
• Take out and serve immediately

This need not just be a Sunday treat - If you have everything prepared in advance and ready to go, all you need to do [when you get in on a weekday] is turn the oven on. Then wait for every thing to roast and the smell of rosemary and garlic will permiate your very soul. I actually prefer this roast on a Monday as then it is even more of a treat! So on a sunday night before bed I get everything prepared {chicken on bed of veg with garlic and herbs and lemon ; Potatoes par boiled} and leave in a cool place. Then when I get in, it is a matter of heating the oven and getting things in there for roasting while I wind down from the day. AWESOME.

OPTIONS : None - Just do it. Eat it. Rub your belly and to hell with the nutrition reasons. Just think YUM.

Comfort Food Part 2 - CHICKEN RULES!

Chicken is my ultimate comfort food [especially when on a budget]. It is soul food. It can be made into so many lovely dishes and it is cheap and widely available. I think chicken on the bone is best especially the drums sticks or thigh cutlets. I love whole roasting chicken for Sunday lunch then using the bones to make a great stock. In the next few blogs I am going to show you 4 of my favourite recipes for chicken.

1. Spanish Stew
2. Roast with Herbs
3. Shim's Spicy curry
4. Thai Green Curry

SPANISH CHICKEN STEW

Ingredient:
Chicken Thighs on the bone, skin and fat taken off.
Onions x 2 - peeled and quartered
Carrots x 2 - peeled and cut in large rounds/chunks
Celery/Leeks x 2 - peeled and cut in large chunks
Garlic cloves x 6 - whole [can leave skin on/just lightly crush]
Rosemary, Thyme
Parsley [garnish]
2 dried bay leaves
Smoked sweet/hot paprika
pinch of saffron [this is the most expensive ingredient - if you don't have it you can substitute tumeric to give that warm golden look if not the flavour]
Hot chicken stock [about a pint]
Can of Tomatoes
Tomato puree
Pinch of dried red chilli flakes

• Season the chicken with paprika, salt and black pepper on all sides.
• Boil the kettle and make the stock from oxo chicken stock cube or heat up any real chicken stock you have in the microwave ready to use. Add the pinch of saffron to the hot stock to infuse while you get on with the prep.
• So like most stews it all starts with the onions, carrots , celery/leeks and garlic being sweated off and maybe even gentley caramelised in a deep heavy pan [preferably nonstick].
• While that is cooking away brown the chicken pieces in a tablespoon on Olive/rapeseed [canola] oil and set aside. Don't re-use any of the fat in the pan. Drain that away and then deglaze the pan with a drop of the stock to lift off any caramelised chicken bits and add to the pot of veg.
• Add the chicken to the pot along with more paprika, chilli, bay leaves, rosemary and thyme. Give it all agood stir. Then while on a high heat add the rest of the stock, tomatoes and puree. Bring to the boil. Then turn in right down and simmer with the lid on for 45min.
• Check the seasoning and adjust. Check the chicken is cooked. Take it off the heat and add chopped fresh parsley.

OPTIONS:
1. Add a can of cooked and drained butter beans to bulk the dish out [increases the protein content].
2. If you can stretch your budget to some spanish chorizo - add thick slices to the onions when you sweat them out to get the flavour out of the sausages. For low fat - leave out sausages as they are very fatty.
3. For low carbs - leave out the butter beans serve with steamed green beans instead
4. For Carb Fans - serve with rice/boiled potatoes/ mash or crusty bread to mop us the sauce

NUTRITIONAL NOTES:

Lets face it, cheap factory abused chickens may be full of fat and water [and maybe even antibiotics? Who knows!] rather than good quality lean proteins and naturally occuring fats. If you can afford the chickens that have had the good life running around in lots of space and eating only things that chickens should eat then you are likely to get better flavour and nutrition. It is easier said than done if you are on a tight budget - so get what you can afford and bear in mind that the more we all buy better produce, the more the supermarkets are likely to provide those higher quality products.

Lean animal proteins [always take skin and visible fat off the meat] can keep you fuller for longer and give you all the essential amino acids you need. The body cannot make these and therefore it is essential to get them in your diet as they are the building blocks of proteins in the body.

This is a healthy low carb dish with very little fat, lots of good veg and bags of flavour! Enjoy with a Rioja and dream of Spain.

COMFORT FOOD Part 1 - PIE!

Well Autumn has arrived in Melbourne and I keep humming that song ['all the leaves are brown and the sky is grey' ..except there has been some blue skies and sunshine recently!]. As the weather gets nippy and the chilly winds bring out the heavy knitwear around me, my thoughts turn to Comfort food and spending cosy nights in curled up with a good book.

Pictures of Carlton gardens in Melbourne

1. Shim's Pie

They say a Shepard's pie is made with minced lamb and a Cottage pie is one with beef. Well Shim's pie can be made with either and the method is exactly the same - it just depends what you find and what you can afford. As it happens I used lean Beef in this one! You need a good oven and a deep Pie dish... Mmmmmm PIE.....

Ingredients:
Lean Beef Mince
Onions x 1 large peeled and finely diced
Carrots x 2 large [or 4 small] peeled and finely diced/grated
Celery Sticks x 2 large [or 4 small] peel off fribrous outside and then finely dice
Garlic x 2 fat cloves grated/crushed into a paste
Can of chopped tomatoes
2 tablespoons of tomato puree
A couple of anchovy fillets [optional] finely chopped*
A glass of red wine [optional]
Herbs [rosemary, thyme and parsley - The holy trinity of herbs]
A pinch of crushed red chillies
A couple of dried bay leaves
Salt and Black pepper
A pint of stock [beef/chicken]

Recipe for the Meat Sauce/ragu:

1. First get the mince in a hot pan with 1 tablespoon of oil [preferably canola/rapeseed OR Olive]
2. Allow 10 min frying time on a medium heat [1st the water will evaporate then the meat will start to caramelise and brown - don't stop when it looks grey - be patient and keep stirring to break up the mince and wait for it to really colour]. Then drain in a colander to get rid of all the fat.
3. In the same pan soften without colouring the onions [with a tiny pinch of salt to make it sweat rather than caramelise].
4. Then add the carrots and the celery. After a couple of minutes add garlic, chilli, finely chopped rosemary, thyme leaves & anchovy fillets [chopped up finely].
5.After a few minutes return the meat to the pan - turn the heat up and add the red wine if using and bubble off the alcohol.
6. When most of the red wine has dissapeared add the can of tomatoes, puree, bay leaves and stock. Mix well and bring to the boil. Turn it down to the lowest heat and cover. Slow cook this for at least 1- 1.5 hours. Stir it occasionally and check for seasoning right at the end. You should have a reduced, thickened, glossy meat sauce that melts in the mouth.
7. Take the bay leaves out and allow the ragu to cool.

*Anchovy fillets give that umami taste that chef's always talk about - it disintigrates in the sauce and there is no fishy aftertaste but it lends a deep rich flavour to beef/lamb which is incredible. Nutritionally speaking you are also getting some good omega 3 from the fish and calcium from the soft bones.

The meat sauce or ragu can be used with pasta/ in chilli con carne/mousakka and can be frozen to use another day. If you are using a batch for a pie then here's how to make a great mash for the topping:

Recipe for Mash

Ingredients;
Potatoes - peeled and sliced thickly
Olive oil/ rapeseed [canola] oil OR Butter
Some milk
1 teaspoon of dijon mustard
Salt
Egg Yolk [optional]

1. Boil the potatoes in clean fresh cold water for about 15min - check it is soft before draining. Allow to sit and drain and dry slightly for about 5 minutes.
2. Add a dash of milk to the hot pan you used to boil the potatoes in just to slightly warm up the milk.
3.Add the potatoes to it and mash or use a potato ricer for a lump free outcome
4.Add the fat - I use olive oil like the Spanish do [or canola oil if I can't afford olive].  

*I have stopped using butter because of the saturated fats but we all know that it will give you a superb result if you use tonnes of butter [it is up to you and your waistline]. I tend to add a couple of tablespoons of oil at a time and check it is the right consistency.

5.Mix in well and adjust thickness [if it is too dry add a little bit of milk. it is best to add a little at a time because if it is too runny then the only way to rectify it is to add more potatoes - which is a pain at this stage of the game!].
6. Add the mustard and some salt to season and mix well. Set aside to cool down.
7. I have on occasion after cooling, added an egg yolk to make the mash more luxorious. It is up to you whether you want to do this. I find it helps bind the mash and give it a glossy outcome.
8. When you are ready, preheat the oven and assemble the pie. Rake grooves on the mash with the back of a fork [to increase surface area for browning]. Pop it in the oven at 180 degrees [fan] for 45min until bubbling and golden. You can colour the mash more if you stick the dish under the grill for a few minutes before allowing it to rest. It will probably be as hot as a volcano to eat straight away - so distract yourself by getting some frozen peas on to the boil or making a green salad to accompany the pie!

Garnish with chopped parsley if you have it and serve on its own or with lightly boiled peas or a green salad!

OPTION FOR LOW CARBERS:

I like to use Cauliflower mash instead of Potatoes. All you do is boil or better still, steam the cauliflower florets. Then mash up with a tablespoon of olive oil, a teaspoon of dijon mustard and some seasoning of salt and black pepper. Mashed cauliflower is a great carb substitute. You can use it instead of rice or potatoes in a meal. It is low fat and full of vitamins and fibre.

THE NUTRITIONAL POINTS:

Beef/Lamb - Using lean means less saturated fats and using the method of draining out the fats also renders this recipe quite saintly. The meat will give you great protein and a source of Iron that is easier to absorb than through vegetables.

Lots of people [especially women] can become Iron deficient very quickly which can lead to anaemia [Iron is needed to produce Red blood cells. If you are low on either you will experience Iron deficient Anaemia which results in all sorts of symptoms like chronic fatigue, restlessness, reduced concentration etc.]. It is harder to absorb Iron from vegetables [It is found in green leafy veg like Spinach] unless you add a Vitamin C to it - So next time you eat your greens add a squeeze of lemon to it so that it is better absorbed!

There is lots of fibrous veg in the sauce which not only bulks it out but gives you a greater degree of satiety [as well as helping your digestive system to function properly]. Cooked Tomatoes give you more lycopene antioxidants which are very good for you [protects against cancers they believe - especially prostrate cancer according to recent research] as opposed to raw tomatoes! There is vitamins in potatoes too but lets face it, the mash is just for real cosy comfort right?

Fish on the Bone: Recipe for Oriental Baked Trout

I love cooking whole fish on the bone. I feel slightly cheated when I get a small skinned fillet in restaurants! Where's the rest? I know some cannot be served on the bone or as steaks as the bones can be fiddly but I reckon fish cooked on the bone retains lots of moisture and seem to me to be tastier.  But that's just me!

I also don't like fish to be battered in something that really is a vehicle for fat. Some batter can taste amazing and there is a great deal of satisfaction in the crunch but it should only be a treat not an every day event. Baking, steaming and grilling are the healthiest ways to cook fish and keep all it's flavour and succulence.

I bought this beautiful Rainbow Trout recently from the market for only $7 -Bargain! It was huge and almost too much for 3 hungry people!

When you buy fresh fish it is most important that it looks shiny and healthy. It should not smell too fishy and the eyes have to be bright and clear and bulging [if they look sunken in and dull or grey then they are not fresh]. Most of the time with the fish being behind a counter, you cannot ask to probe and feel the flesh to see if it is firm or check whether the gills are pink/red [which is another indication of freshness]. So check for the eyes!

When I got this trout home I washed it thoroughly under running cold water and then placed several slits along the body with a sharp knife. Here is the recipe for my Oriental Baked Trout:

Ingredients: Rainbow trout
                  1 lemon
                  Knob of ginger peeled and finely sliced into match sticks
                  Spring Onions and/ or fresh herb e.g. parsley/coriander
                  Equal measures of Soya Sauce [reduced salt preferably], Fish Sauce 
                  and Rice wine vinegar
                  Black Pepper

Serve with : Plain White/Brown Basmati Rice
                   Wilted Greens/Bok Choy/Choi Sum 
                    - garnished with slithers of roasted almonds [optional]
                      and Sesame Oil to drizzle on top for flavour [also optional]
                 
Line the baking dish/tray with foil. Make a bed for the trout with herbs, spring onions and slices of lemon. Pop the fish on the bed. Fill the cavity with rest of spring onions and lemons. Place half of the ginger in the slits. Then pour over the mix of soy, fish sauce and vinegar keeping back enough for a dip [it helps to make a batch enough for drowning the fish and keeping some back for later as a lot of this will evaporate during the baking].
Tightly seal the dish with a cover of foil and set aside. You can do this in advance and leave in the fridge before your guests arrive. But remember to take it out as when you are ready to cook the fish should be at room temperature.

Pre-heat the oven to 180 degrees C [fan assisted] or 200 degrees [normal]. Pop in the fish and ignore for 20min. It will steam and bake in the marinade.Meanwhile cook some Basmati rice. After 20min take the fish out and remove the foil cover. Check the flesh - Once the flesh goes from translucent to opaque it should be done. Leave in for another 10min if you think it needs longer otherwise pop under the grill to crisp up the skin for about 5 - 10 min. Don't over cook the trout as it will taste dry.

While this is finishing off boil the kettle and then put this water in a pan on the stove to steam some Greens/Bok choy/Choi sum in a colander. When they wilt place the greens on a dish to serve and lightly drizzle with soya sauce, sesame oil and some slithers of roasted almonds [if you have it].

Season the fish with black pepper and a tablespoon of the marinade. Serve it with a garnish of any remaining spring onions and fresh ginger. Pop the dipping sauce into a pot for the table [which is the left over marinade] and serve the Rice and the Green Veg. A tasty healthy meal meant to be had fresh on the day you get that fish home from the market!

Nutritional points:
The Rainbow trout is a sustainable oily fish [it has fish oil through its flesh and skin and not mainly in its liver like non-oily fish e.g. Cod]. This means that it is a great source of polyunsaturated fats especially Omega 3. These fatty acids [one of which is essential i.e. it cannot be made in our bodies and have to come from our diet] are now known to be extremely good for us. Omega 3 is known to reduce triglycerides in our blood thus reducing the risk of heart disease. They reduce the risk of arrhythmia's [irregular heart beats], slow the growth of atherosclerotic plaques [which clog our arteries and result in heart attacks] and lower high blood pressure. Cooked this way you are getting all the good protein and fats from the fish and no saturated fats as there is none in the fish and I haven't added any!

Spring greens/ Chinese vegetables wilted very quickly should retain some crunch as long as you don't over cook them. They should still be vibrant in colour and therefore keep most of their Vitamins. Vitamin C in such vegetables tend to evaporate with over cooking. These veg will also give you fibre which is very important in your diet to make you feel full, help with digestion and for good gut health.

What else? Oh yes the ginger - it is anti-inflammatory, prevents motion sickness and helps digestion too! hmm who knew?

ahh Fish and Rice! Add some fresh green chillies and it is the ultimate combo for a girl like me! Nom Nom Nom! Enjoy!

INTRO: Moving to Melbourne

Hi! My name is Shim. I am a Dentist and I have been one for about 11 years. I've been working mostly on the NHS [public] in London all these years.  I used my degree to pay off my debts, become independent and fulfill my dream, which was to move to Australia from the UK and change my life. Well here I am. After 2 years of form filling and gathering all the documents to prove who I am and what I am capable of, plus spending an extraordinary amount of hard earned cash, I arrived in Melbourne some 5 months ago.

Things have not worked out as I thought they would. I have completely failed to secure a job as there seem to be none in the city. Hmmm bit of a problem... as I seem to have spent most of my savings already and now I am trying to not spend more than $10 a day ... It certainly has been a challenge on the food front. I discovered the wonderful Queen Vic market close by and that it is cheaper to buy fruit and veg there especially on a Thursday compared to any supermarket and if you leave it till nearly closing time then you can get some real bargains! Fish is by far the cheapest and freshest from the market.

I am learning lots of little bits about this city as I go along as well as things about myself e.g. I prefer Vegemite to Marmite, Kangaroo steaks are a bit like Venison, the price of cauliflower varies from day to day much to my dismay and bananas are very expensive...I hope to share these little pieces of information with you as I go along hoping that some day soon I will be employed and be able to indulge in more expensive ingredients for my cooking pleasures!

Here on my 1st ever attempt at a blog I will in due course tell you how I go about making budget meals that will not only save me huge amounts of money but is also helping me lose some weight and get healthier. I hope to show you recipes [and photos] of all that I create. I am passionate about food and cooking. I am always thinking of my next meal!

I did a level 4 diploma on Nutrition last year which not only peaked my interest in food but has planted the idea that I should forge a career in diet and nutrition. Being a dentist I found I was forever giving advice to my patients about what they should be eating not just for their dental health but also for general health. So hopefully I will give out some Dental advice to you too!! I really believe a good diet can prevent a multitude of sins especially in your mouth.

Years ago I was massively overweight for my height. I did next to no exercise and my diet consisted of home cooked comfort food and eating out at any given opportunity or take aways. I had no idea what was in my food and what I should be eating. I just knew how to cook yummy things and I had no portion control what so ever [I still struggle with portion control when it comes to delicious things!] I ended up doing the Atkins diet when it was in trend and wow it worked ! However we all now know that it is not the best of diets as it is impossible to sustain for a long period of time and essentially the reason it works is that you are restricting the amount of calories you are actually eating. What it did do for me was to gain confidence, lose the weight and start thinking about what I ate and how I cooked. It all became about maintaining a healthy weight and how to eat well.

In my blog I hope to talk about the evils of the sugar industry especially fructose in our foods, the best way to deal with all the carb phobias, getting nutrition from a variety of different foods and how to cook them into scrumptious dishes. So I may be down and [not quite yet] out in Melbourne but this will definitely keep me out of trouble!

Look at the vibrant colours bursting with goodness from all the amazing produce here! In the UK especially in London most of the well known markets are way more expensive than the dreaded supermarkets. So when you are on a tight budget you don't get to go to an amazing market like this! So as winter approaches my thoughts turn to seasonal market produce and the all important question 'what's for supper?'.