What is Cao Lầu

Cau Lao is a dish that is tied to the town of Hoi An and there is no hard evidence on who or how the dish originated, yet it was developed around the time both the Chinese and Japanese communities lived there.

If you have never heard, tasted or seen this dish on your travels through Vietnam, it is because the essential anatomy of it is only made in Hoi An….

Why is it so special….. Read on

Why are Poppy Seeds Banned?

The poppy seed is such an undervalued culinary ingredient in many countries, and disappointingly, in some regions of the world, these earthy balls of crunchiness are even banned. The history of poppy seeds and the plant they are derived from have an extremely coloured history of medical breakthroughs, war, and addiction.

Where is the poppy seed plant from?

Poppy seeds are only found in the opium poppy plant, known as Papaver Somniferum which originated in Anatolia dating back around 5000 BC.

The first known cultivation of this plant and its uses as a ‘joy plant’ was recorded in 3500 BC in cuneiform clay by Sumerians, the world’s first civilization. There is also evidence of opium poppy remnants found in ancient sites in northwestern Europe and the Alps. The opium poppy plant and its uses ranged from a food source or spice to a sedative, and pain suppressant as well as used for spiritual and religious rituals.

The Greek botanist and physician, Pedanius Dioscórides, who served in the Roman army mentions the use of the opium plant in De Materia Medica, a collection of works that cite around 600 plants and natural medicinal properties that could be derived from them.

The seeds of the opium poppy plant are usually cleaned and processed before being sold as a culinary ingredient, yet they may still contain a slight opiate residue which can show up as positive in a drug test. Poppy seeds should be available for all to enjoy as they are rich in antioxidants and minerals as well as other benefits.

Opium Poppies

What is Opium?

Opium is derived from the seed capsules of the opium poppy plant. It was first hand harvested by splitting the pod of the plant so the milky latex would seep out and dry. This dried liquid is then used as a base to make a variety of drugs and this was quite prevalent in the 1800s when it was used as a pain killer. The latex of opium contains around 12% morphine, codeine and other alkaloids.

The ancient societies of Greece and Egypt used opium as a sedative, pain reliever, anesthesia, and also recreationally. Opium became a highly sort after commodity that was traded in the 6th-7th Century BC by Arabs along the silk road, a network of trade routes connecting Europe, Asia, India, and China.

In the 1600s, tobacco smoking in China became popular and so too, did smoking opium which started a huge addiction for many throughout the country, causing a ban on the use and sale of it in the 16th Century. Despite the ban, opium and its uses still flourished.

Throughout the Western world, opium was used medicinally as a pain reliever and a cure for those afflicted by mental illness. Opium as a prescription began around the 1600s in the United States and it wasn’t until the late 1800’s that it was recognized as an addictive drug, despite its’ known recreational uses in the 14th Century.

The Opium War

An Opium Den @poppies.org

By the 1700s, the British East India Company began trading with China for tea, porcelain, and silk in return for British silver. This trade wasn’t extremely profitable so with their connections with opium growers in India, they began smuggling opium into China which was sold for silver, and that silver was then used to pay for the tea.

The addiction to opium in China grew rapidly and had detrimental side effects on the country’s economy and social structure. The Chinese government intended to put an end to this trade that was affecting their country by destroying and confiscating over 1,000 tons of opium being held in Canton by British merchants. This forceful action by the Chinese government was the onset of a series of events that would lead to the Opium War of 1839 and the subsequent second war in 1856.

China’s reputation as the largest economy in the 1820s was reduced by half by the end of the two wars, with the first war leading to the British having access to five major trading ports and control over Hong Kong. The second Opium war saw Britain and France join forces to legalise the trade of Opium.  

Growth and consumption of opium were banned in China in the early 1900s which led to its decline in trade in less than 20 years. The use of opium spread through the United States during the gold rush of the mid-1800s when the Chinese worked to seek money. Smoking dens of the drug heightened fears of encouraging prostitution and the increase in crimes, this in turn issued a discriminatory ban on Chinese immigrants from 1882-1892.

Early trade conventions of the 1900s led to the complete ban on opium and China’s defeat of Japan in WWII was the beginning of the People’s Republic of China and the total eradication of opium in 1949.

Opium is still used today in the medical world in the form of morphine or codeine, both derived from opiates, yet used in a heavily regulated manner in the medical world. Heroin was developed in the 1870s as a milder alternative to morphine to relieve pain and it was also used as a cough suppressant. The use of heroin grew into addiction among many in the United States.

How did we end up here?
From poppy seeds to opium poppy plants, to war to heroin……

Believe it or not, I was inspired to create a recipe after this research using poppy seeds as a paste filling for a wonderful traditional Jewish pastry known as Hamantaschen.

What is Bánh Căn?

Bánh Căn is a unique dish not to be confused with the noodle dish, Bánh Cănh (see the ‘h’ at the end of the ‘can’ makes all the difference). To be honest, I had never seen this dish before despite travelling to Vietnam in 2012 and 2018. It is a wonderfully theatrical dish that is expertly made with precision, skill and speed. Bánh Căn is originally of the Cham minority people in the Ninh Thuan Province.

Nha Trang, Dalat and Phan Rang have their own versions of this dish, however the foundation of it is made out of cooked rice that is blended and sun-dried rice flour is added to create a crispy, yet fluffy omelette-type cake. There are a few cities that make Bánh Căn, differing in size, cooking technique, ingredients used, and each vendor will put their own signature spin on it.

In Saigon, you will find a similar dish known as Bánh khọt, this version is eaten with different sauces, ingredients and the base is made with fried rice flour, turmeric and coconut. Bánh khọt is either cooked in a cast iron dish and not necessarily over charcoal or fried.

How is Bánh Căn made?

Bánh căn is a unique dish that requires a very specific cooking mold and these vary in size. It is essentially a large terracotta plate made by Cham potters with several circles cut out of the inside. These holes are filled with small terracotta dishes that all have little hat type lids with handles that fit on top. The entire plate sits above red-hot burning coals to impart the perfect charcoal flavour.

The rice flour batter is poured into each mold until it curls up around the sides and starts to bubble, the toppings are then added whether it be a simple quail egg, minced meat or seafood. The lids are placed on top of the the inserts until the batter and toppings are cooked through.

Dalat Bánh Căn

Dalat city sits 1500 metres above sea level within the Southern Central highlands. A city of contrasting architecture, beautiful landscape, it is home to the most beautiful produce in Vietnam that grows all year round. The weather is much cooler in Dalat, and this is a reflection of the dishes that are found in and around the city, and Dalat Bánh căn is no exception. The steaming hot rice cakes are piled on top of each other and look like a mini burger. The simpler versions of Dalat Bánh Căn contain a quail egg and served with a dipping sauce that could easily be mistaken as a soup. The dipping sauce is made with fish sauce or fermented shrimp paste, green onions, and can sometimes contain pork meatballs within or on the side. Some places in Dalat serve Bánh Căn with ham and a glass of fresh soy milk to go with it.

Nha Trang Bánh Căn

The Banh Can here is iconic. Following the rice flour base, the toppings are loaded with huge prawns, minced meat, eggs, squid or octopus. The dipping sauce is sweet and savoury with fish sauce, green onions, sugar and is perfect with just a little bit of chilli. The pork meatballs in the dipping sauce are sometimes cooked over charcoal imparting a delightful smoky flavour. Alongside the dipping sauce, shredded green mango is served which you can either throw in your dipping sauce or use to cleanse your palate – anything goes!

 Phan Rang Bánh Căn

Pahn Rang is quite close to Nha Trang so there are a lot of similarities between how these two towns serve the dish. Here, the rice – omelette cake things can be served with a variety of fish sauce based dipping sauces that can be sweet, sour or even have peanuts added to them. Green mango is also served with the Phan Rang Banh Can, and sometimes some greens which you can wrap them in.

Bánh Căn is also found in major cities from Danang all the way to Saigon, I would have to say my favourite place to eat them was in Nha Trang, yet every vendor has their own spin on this wonderfully unique Central Vietnam dish. You must try it when you are here – and tell me what you think!!!

Ramen.... a brief history

Throughout Asia, noodle dishes are one of the most popular to eat and come in varying types of textures, ingredients used, serving, and cooking methods. While each country prides itself on a significant noodle dish, one of the most recognised types of noodles within both the region and Internationally is ramen. Ramen is a humble dish of wheat noodles, broth, toppings and is synonymous with Japanese food and culture, developing over the years with the evolution of Japan.

Japan’s surrounding countries have strongly influenced its food culture starting from as early as 300BC. The Chinese have influenced a diet of rice and noodles within the Japanese culture and the introduction of Buddhism from Korea eventuated into a 1200 year ban on beef products, equipping the country to master the art of sushi and be world-renowned for its high-quality seafood.

The treaty of peace and amity in 1854 forced Japan to open its ports to American trade, ushering in a plethora of immigrants and foreign workers into the country. Yokohama, once a tiny fishing village, boomed because of the treaty and grew immensely with the rise of Industrialisation in 1868.

The first Chinese restaurant opened in Yokohama in 1870 and as Japan’s economy grew, many more Chinese students and workers migrated and spread around the country.  Rairaiken , a restaurant in the Asakusa district of Tokyo, opened in 1910

In the Asakusa district of Tokyo, a restaurant run by Chinese workers opened in 1910 and served a dish called Shina Soba (Chinese Soba). This dish consisted of broth, noodles, pork, fishcake and nori, closely resembling ramen of what we know of today.

The word ramen relates to the actual noodles, transcribed into Japanese from the Chinese word ‘la mian’, meaning pulled noodle. Lamian noodles are from Lanzhou, made from wheat flour that is pulled, folded and stretched until the correct thickness is achieved.   

Shina Soba
Credit: fukuokanow.com

Despite hiding behind a façade of a humble bowl of soupy noodles, the elements of ramen are complex, time-consuming and require extreme perfection to achieve a delicious, balanced dish. Those elements comprise broth, tare, noodles and toppings.

Broth
Traditionally ramen is made with a pork broth which requires many hours of simmering pork bones to extract collagen, fat and flavour. The combination of both pork and chicken broth is also popular and in modern style ramens, crab, prawn and lobster stock is also used.

Tare
The flavour of ramen can be credited to tare, the seasoning element of the broth containing glutamate through umami rich foods or the addition of monosodium glutamate. Dashi, made with kombu (kelp), katsuboshi (smoked and dried bonito flakes) OR niboshi (anchovy), is also used in the tare to add a full flavoured layer of umami.

Shio (salt), Shoyu (soy sauce) and Miso (fermented bean paste) are the building blocks on which the three types of tare is built. Other ingredients can be simmered with these base flavours such as sake, ginger, mirin, vinegar, garlic or green onions. Shio tare results in a clean and pure taste, Shoyu adds sweetness and colour while miso provides an earthy taste with an opaque appearance.  

Credit @Julianamalta

Noodles
Ramen noodles come in a variety of textures and shapes and are made simply from wheat flour, salt, water and alkalized mineral water also known as kansui. Kansui is the essential ingredient in the noodle allowing them to have a bouncy texture and egg-like flavour. The colour and texture depends on how much kansui has been added to the dough and the noodles can be flat, wavy, curly, thick or thin.

Toppings
Toppings of ramen vary and can include chashu (grilled braised pork belly), ajitsuke tamago (marinated egg), Naruto (fish cakes), Nori (seaweed paper), bean sprouts, corn, menma (fermented bamboo shoots), black fungus, corn, spicy miso and many more.

I made a ramen stock with a kilo of pigs trotters, tare and dashi from scratch to learn the entire process, but I wouldn’t put you through that!!!
Here’s a quick ramen you can do with either roasted chicken or roasted pork.
The essential part of ramen.

THE RECIPE

Serves 4
Preparation Time: 20 minutes + 2days marinating (eggs)
Cooking Time: 25 minutes

Ajitsuke Tamago
4 medium eggs
60mls soy sauce
60mls mirin
100-120 mls water

Method
Bring water to a rolling boil
Drop in eggs and reduce the water to a simmer for about 7 mins, move the eggs around the saucepan
When the timer is done, place the eggs into an ice bath to stop the cooking process immediately.
Peel the eggs and place them in a sealed bag with the liquid. Allow to marinate for a minimum 2 days

Ramen Stock
1.5L chicken stock or pork stock (low or no salt)
30mls mirin
30mls sake
60mls soy sauce
60 mls dashi stock*
½ tsp rice wine vinegar
½ tsp brown sugar
1 clove garlic, peeled
thumb size piece of ginger, peeled
10g spring onion, roughly chopped
*if you cannot get your hands on kombu or dashi, try 30g of dried shiitake mushrooms
400g ramen noodles (if you can find the alkalized noodles and not the instant ones!)

 Method – stock & noodles
Add all the ingredients into a large pot, bring to a light boil then reduce to a simmer. Allow to simmer for 20-30 minutes, fine strain twice before serving. Taste and season accordingly.

Bring a medium sized pot of water to the boil, add in ramen.
Cook until al dente and strain out the strain out the noodles

 To Serve
In large warmed bowls, ladle in the ramen stock and the cooked noodles
Top with roasted meat, ajitsuke tamago, bamboo, spring onions and a sheet of nori

Blueberry Crumble Muffins

Probably the easiest and most satisfying thing to bake - Muffins.

Muffins were developed around the end of the 18th Century. This is when pearlash, or potassium carbonate was adventurously added to a dough. The leavening agent added carbon dioxide gas to the dough, allowing it to rise considerably and resulted in a lighter cakey texture. Pearlash was actually exported to Europe in large quantities until baking powder was developed commercially around the 1860's.

So with that little history lesson - let's move on to the recipe and discover how easy it is to make these delicious blueberry muffins. Get dirty and mix with your hands (that's what baking is all about!) and always be in a happy mood when you bake - believe it or not, this affects the end result.

THE INGREDIENTS - CRUMBLE
125g plain unbleached white flour
60g unrefined caster sugar
60g cold unsalted butter, cut into cubes
a pinch of salt

THE METHOD - CRUMBLE
Combine all ingredients in a bowl and rub in the butter with your fingertips until a rough large bread crumb consistency. Refrigerate or freeze until ready to use.

THE INGREDIENTS - MUFFINS
115g unsalted butter (at room temperature)
240mls whole fresh milk
2 medium eggs
400g plain unbleached flour
1 tbsp. baking powder
200g unrefined caster sugar
250g fresh or frozen blueberries
pinch of fine sea salt

THE METHOD - MUFFINS
Preheat the oven to 180'C. Brush muffin tin with butter and dust lightly with plain flour. Turn the tin upside down to remove excess flour. Place the prepared muffin tin in the fridge until the batter is ready.

Put flour, salt, baking powder and sugar in a large mixing bowl

Add the cubed butter to the flour mix and rub in with your finger tips until you reach a fine bread crumb consistency.

In a small mixing bowl or jug, add milk and eggs. Stir until combined and then add to the flour/butter mix. Stir until just incorporated.

Lastly, add the blueberries and mix through until the fruit is evenly dispersed. Don't over mix your muffin batter as the end muffin result will be a dry hard muffin.

Spoon the mixture into the prepared muffin tin which should be nice and chilled. Fill the holes right to the top of the tin. When the muffins rise they will spill over and create a lovely muffin top.

Finally, add 2.5 tablespoons of the prepared crumble to the top of the wet muffin mix in the tins. Pack down lightly.

Bake for about 20-25 minutes (depending on the quality of your oven) until lovely and golden. Allow to cool slightly before turning them out onto a cooling rack.

Eat them fresh out of the oven with a good strong cup of coffee and you are ready to start your week!!!

Store in an airtight container for a few days or you can also freeze these muffins.

NOTE: you can make the crumble in advance and have it already frozen for when you have the urge to make crumble muffins or a basic fruit crumble. Add any fresh or frozen fruit to this recipe if you are not too partial to blueberries

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Cambodia - Scratching the surface of the country's food and culture

Cambodia, one of the poorest countries in Southeast Asia is extremely rich in history which has influenced its Khmer cuisine. Almost all of it was lost during the communist regime, however, the essence of its past is still written in the food of today. It goes well beyond the fried bugs, and spiders on skewers at the tourist street food markets, although these food sources are definitely a sign of a resourceful and once starving nation.

The land of Cambodia is extremely rich and fertile where rice flourishes and is today one of Cambodia's most important exports.  The Mekong river runs through the country to meet Tonle Sap - the largest freshwater lake within Southeast Asia, allowing freshwater fish and seafood to be extremely abundant.

Cambodia is also home to the largest religious monument in the world, Angkor Wat, taking a good 37 years to build and a complex of other religious temples surrounding it reflecting the cultural and spiritual wealth of the the Hindu-Buddhist Khmer Empire, who was prominent from the 9th - 15th Century.

Read the entire article HERE.

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Honey - Nature's Liquid Gold

Honey, a wonderful golden liquid that has a composition of a complex mixture of sugars, water, vitamins, minerals, pollen and protein. It is made by these wonderful little black and yellow foragers known as bees, who collect nectar from flowers (or honeydew) near and far, store it in their honey stomachs (crops) and regurgitate it into the little vessels of the hive. The vessel is then fanned with their wings which leads to water being evaporated and the pure honey remaining.

Bees have been going about their business for more than 100 million years according to fossil evidence of these little creatures that have been preserved in resin. Cave paintings in Spain dating back 8,000 years ago show that humans have relied on bees by raiding their nests and collecting the sweet liquid they produce. The earliest evidence of beekeeping was in Ancient Egypt where hives made of clay from the Nile were placed on rafts that travelled up and down the river depending on the season.

Honey bees, honey and wax were a part of everyday life in the ancient world. The application of honeybees’ by-products was used for culinary purposes, spiritual and religious rituals, embalming, medicinal treatments and even as a currency.

Credit @heather_gill

Honey is classified according to the floral source (monofloral, polyfloral, blend) and by region or country. It can be bought in both its raw form and pasteurized form.  Raw honey comes straight from the honeycomb, is mashed and filtered to remove the honeycomb and other debris. Honey in its raw state is unadulterated, containing beneficial health and medicinal properties due to the pollen, propolis, antioxidants, natural vitamins and minerals present. When honey is pasteurized, it results in a smooth clearer liquid and while it is aesthetically pleasing, will contain a loss of vitamins, essential nutrients and minerals.

When choosing honey, it is important to seek out the genuine product, making sure it is pure and contains no added corn syrup, sugarcane or additives.

Honey is such a versatile ingredient and can be used in both sweet and savoury dishes, an additive to drinks, marinades, dressings and even as natural medicine. I’ve used it to make a show-stopping layered cake that can be made a day in advance. It’s known as the Medovik Torte or Russian Honey cake. You can try the recipe HERE.

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Orange - the most popular citrus in the world

Citrus fruits, the wonderful coloured jewels of ornamental flowering trees and shrubs, are incorporated into many peoples diets all over the world. Whether they are used to create a deliciously tart lemon pie, added to lighten a rich meat dish or simply enjoyed just as it is, there is no denying that citrus fruits are unique, original and full of limitless possibilities.

It is difficult to pinpoint the exact origins of the citrus fruit, but it has taken quite a journey from its early beginnings. The most common types of citrus fruits we know today that are available year-round are hybrids, of four types – the pomelo, mandarin, citron and papeda.

The earliest recordings of citrus, in particular, sweet oranges can be found in Chinese literature around 314BC. Oranges, a cross between pomelo and mandarin, are the most popular citrus in the world and are available throughout the year with varying types available according to the different seasons. Popular sweet varietals of oranges today include the Navel (identified by its navel looking bottom), Valencia and the Blood Orange, a seasonal variety possessing a wonderful crimson coloured flesh.

From Asia, the Arabs influenced the journey of oranges to the Mediterranean around the 7th Century. This bitter and sour variety of orange, originally from India, was mainly used for medicinal purposes through aromatics or used as an added ingredient to dishes but it was not eaten on its own. The bitter orange is commonly known as Seville and is used to make marmalade and liquors. Other types of bitter oranges are bergamot, a popular oil added to Earl Grey Tea and Chinotto, an important bitter element in Italian liquors and digestifs.

Credit @gaanasrini

It was not until the latter part of the 15th Century when oranges became popular in the Mediterranean. This was due to the introduction of the Persian orange, a sweet variety of orange that was introduced by Portuguese traders.

Christopher Columbus was quite possibly responsible for transporting the very first orange tree seeds to the Americas in the late 15th Century and the Spanish contributed the spread and growth of orange trees through Central America and South America in the mid-1500s. Pedro Menéndez de Avilés, the Spanish explorer who discovered St Augustine, Florida in 1565, was most likely responsible for the journey of oranges to the United States, which is the second-largest orange producer in the world. These days oranges are cultivated around the world in Europe, America, Australia and South Africa.

From the Sanskrit word nāraṅga meaning orange tree, the name of the vibrant spherical fruit was then called Naranja in Spanish, taken after the Arabic word nāranaj. In Old French, Orenge is then translated to Orange as we know it today in English. Oranges are an extremely vitamin-rich fruit that can be used in many cooking applications.

I have used some Egyptian oranges in this recipe that calls for one of my favourite and unique spices – cardamom. The bottom of the cake layered with wheels of orange and buttered marmalade ends up being the decorative top of the cake. All is needed is a good scoop of thick double cream.

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Banana and Oat Crumble Muffins

Cake for breakfast? Blasphemy. Muffins for breakfast - ok sure!

How muffins are acceptable for breakfast and cake is not, is still a mystery to me but I will eat either at any time of the day. The essence of a good muffin is the muffin top, without it, we can just call it a naked cupcake.

Muffins are a ‘quick bread’ that is a result of the inclusion of pearlash into baked goods. Pearlash (potassium carbonate), the world’s first chemical leavener, was introduced into American households in the 18th Century. Before this, ‘cakes’ and bread used yeast as a raising agent (read more about yeast and bread history). Today in baking we use baking soda/bicarbonate soda which is a white crystalline powder that is alkaline. When it comes into contact with an acidic product (yoghurt, buttermilk etc) or liquid, it creates carbon dioxide, air bubbles are created and your bake. goods rise.

Whether muffins are good for you or not, if you eat them for breakfast or any time of the day, you deserve a little treat now and then. If you are baking for a smaller crowd, this recipe can also be halved. Happy baking, enjoy and let me know how those muffins turn out!

THE INGREDIENTS

Muffin Batter180g wholemeal flour
100g unbleached white flour
100g brown sugar
100g white sugar
2 tsp baking powder
2 tsp cinnamon powder
1 tsp ginger powder
100g toasted oats
pinch of fine sea salt
350g really ripe bananas (3-4)
120g unsalted butter, melted
100g natural yoghurt
2 medium eggs
1/2 tsp vanilla extract

Oat Crumble
80g oats
50g plain unbleached flour
60g brown sugar
60g unsalted butter, cold and cubed
pinch of fine sea salt salt
1 extra banana for garnish

METHOD
Preheat the oven to 180’C

Grease a 12 whole muffin tin with butter or oil. Sprinkle a small amount of flour of it and tip out the excess

In a medium bowl, whisk the flours, sugar, spices and baking powder.

In a separate bowl, mash up the bananas with a fork really well. Then add eggs, vanilla and melted butter and mix until smooth

Mix the wet ingredients into the dry until combined. Make sure you do not over mix as this will work the gluten in the flour and make the muffins dry and tough.

For the oat crumble, Add flour, salt, sugar and oats into a small bowl. Rub in butter until the mixture comes together in clumps. Set aside

Fill up the muffin tins with the batter, leaving about 1cm space from the top (this will ensure a good muffin top)

Sprinkle the muffin batter with the oat crumble mixture evenly

Slice the banana (if using), diagonally and place into the centre of each muffin.

Bake in the oven for 20-25 minutes or until the muffins are brown and cooked through (check with a sharp knife or cake tester inserted in the middle, it should come out clean)

Allow muffins to cool in the tin before turning out onto a cooling rack

Enjoy for breakfast, lunch or dinner :)

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The Superfood of the Ancient and Modern World

A cluster of purple flowering, over metre-high quinoa, is truly a magnificent sight to see. The goosefoot plant is closely related to beetroot, spinach and amaranth with edible leaves but most importantly, a nutrient-enriched seed.

Quinoa is now known today as one of the most popular ‘superfoods’ and is available around the world. This pseudo-cereal is extremely versatile eaten as a grain, ground into flour and also made into dairy-free milk. It is a gluten-free plant-based protein that contains amino acids, fibre, vitamins and magnesium.

This ancient crop has existed for over 7,000 years, finding its roots in the Andes region surrounding Lake Titicaca in Bolivia and Peru. Kinwa (in Quechuan language, used by indigenous Andean people) held strong cultural and religious significance within the Incan empire. It was a gift to the Gods and was known as “Chisaya Mama”, the mother of all grains. When the Spanish conquistadors arrived in the Americas in the 14th Century, they burnt fields of quinoa, banishing the use of the seed for religious ceremonies.

Quinoa Fields
Credit: Cristobal Demarta via Getty Images

Fortunately, quinoa is an extremely stable and adaptable crop, surviving in harsh environmental conditions with little water needed. There are many types of quinoa that have adapted over the years to the varying geographical areas along the Andes, however, the most exported quinoa from South America is the large white seed which we see on our supermarket shelves.

Both Peru and Bolivia contribute to 80% of Quinoa’s global trade, with Peru being the largest producer of the two. Quinoa is grown in dry climates and the surge of its popularity and price after 2006 saw certain varietals starting to be cultivated around the world such as the United States, Europe, Africa and Asia.

The United Nations declared International Year of Quinoa in 2013 to raise awareness of this important ancient crop and to bring attention and support to the farmers in Bolivia and Peru. Quinoa produced in Bolivia is associated with the name Quinoa Real, produced by 60% of the farmers and certified organic. Peruvian quinoa is broken down into the categories of organic, biodiverse and supporting women’s livelihoods.

The Andean grains program in South America focuses on aiding poor communities that farm quinoa, in particular women who are the majority farmers of this popular seed. Due to the fact that only certain varieties are exported, the Andean Grains Program are focusing on indigenous strains and implementing them into a local school and hospital diet programs to ensure their long term survival.

Quinoa grows in dry cool climates and begins as an extremely leafy yet slow-growing plant. Sprouting to over a metre high, the quinoa plant begins to flower and most of the leaves fall off. It is at this point the seeds are ready to be harvested. The stalks are cut and arranged in bundles that are interwoven to withstand strong winds in a formation known as “chujilla” (huts) which are then left to dry. Harvesting in South America is mainly done by hand and when the plants are dry enough, the seeds and seed heads are rubbed gently so the two separate.

The seed is coated in a saponin which is a natural protectant from insects and birds, however, it is extremely bitter. This coating is rinsed and polished away revealing the wonderful grain which we recognize as quinoa.

Quinoa is extremely versatile in cooking due to its texture and neutral flavour. You can create wonderful salads, risottos, porridges and even desserts that are vegan, gluten-free and high in protein.

I made some quinoa fish cakes with a mango chilli dressing if you want to try the recipe here.

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A bit about couscous

With North African origins of about 2000 years ago, couscous has spread around the world – not so much in many forms but in many dishes. In Berber, the word couscous means well-formed or well rolled and it is an ingredient that has religious and spiritual significance. It is cooked at family celebrations such as weddings and is also eaten at the end of Ramadan. Its nutritional profile is minimal in protein and fibre, like pasta.

Couscous is made from the product of wheat milling known as semolina (not flour) that is crushed into small granules. It is an ingredient that is extremely versatile, quick and easy to cook and used in both sweet and savoury dishes. Although couscous is made most commonly from wheat, it is also found using millet, corn, sorghum and barley.  

Israeli couscous or ptitim is larger than the traditional type by using both semolina and regular flour, it has a chewier consistency and bite to it.

Traditionally, couscous would be handmade on a large flat plate where semolina is sprinkled lightly with salted water and plain flour. The mixture is rolled until the granules appear and is then sieved with dry flour to separate and obtain pellets of a similar size. This laborious process is repeated, and the couscous is then dried in the sun, stored or cooked.

Couscous in Morocco is usually steamed to be cooked in special pots known as a couscoussiers where stock or stews can be made in the bottom vessel while the couscous is steamed on top, allowing it to maintain a light and fluffy texture. It can also be mixed with water and oil before steaming and then intermittently stirred over a period of time adding butter until the grains are fluffy and cooked. These days, instant couscous is conveniently available, and all is needed to cook it is right parts stock to granule, and an 8 – 10-minute wait.

Preparing Couscous in Morrocco’s Hight Atlas Mountains
Credit: JEff Kohler /NPR

Although it is not known exactly how and when it made its way to Tunisia, there is evidence around the 15th Century in the writings of Tunisian pilgrims, documenting a dish comprising of couscous, butter, beef and cabbage. From Tunisia, it journeyed to Spain by the Moors and also travelled to Sicily where it is commonly found as part of dishes on the west coast. It was either introduced to Sicily in the late 800’s or possibly in the latter part of the 15th Century.

Couscous dishes vary around the world. In Morocco, couscous is usually served with vegetables and a small amount of meat, in Tunisia they enjoy a spiced dish with fish, lamb or beef seasoned with harissa. Couscous is commonly prepared with chicken and chickpeas in Jordan and Syria. In Sicily, their couscous is a mixture of tomatoes, herbs and fresh seafood. They have embraced couscous wholeheartedly by celebrating a festival for it in San Vito Lo Capo every year.

Cooked in larger quantities, couscous is the basis of many dishes that are enjoyed in cultures where food is eaten, shared and enjoyed communally around the world.

Find out Sicilian inspired couscous recipe here,

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Lentils - not just for vegetarians

From Koshari in Egypt, Fake in Greece and Daal in India, lentils are a complete and versatile food that comes in many varieties and has been incorporated into the diets and cuisines of many countries around the world.

Red lentils, Spanish Pardina, green lentils, puy or Macchiado - there are no limits to what the humble lentil can do. Adding depth, texture and earthy flavour that compares to no other ingredient.

I love green lentils tossed into salads with red onion, crumbly feta and herbs. Red lentils make the easiest and hearty soup when combined with fresh tomatoes, chillies and take no time to cook at all.

I must admit while living in a tropical environment, my lentil craving dissipated somewhat until I had the urge to make something fried and snacky to munch on.

Lentils are such versatile seeds that are a true joy to eat and to cook. A dish comprising of lentils can be as simple and complicated as you wish and they have a wonderful ability to absorb and take on any flavour you wish!

Lentil croquettes - I think you are going to like them, try the recipe and let me know!!! Try the recipe here.

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