Test Kitchen: Cooking back to happiness … woopah, oh, yeah, yeah
Said hello to mastery * … woopah, oh, yeah, yeah
As summer warm beckons we look for lighter meal alternatives. I needed an interesting and colorful plate (not yet quite for a picnic) for a Saturday supper. So, I decided to add Stuffed Red bell peppers and Carrot and Pineapple salad to the menu.
They were yummy. It’s good to know that these mouth-watering red and orange dishes also have great nutritional value. Let’s get the facts sorted and then explore the fun.
Bell peppers (2) are a low-calorie, low-fat source of carbohydrates. They include fiber, and nutrients such as vitamin C, vitamin A, potassium, magnesium, zinc, and vitamin E. Pleasingly both raw or cooked they may contribute to, improving heart health, protecting eyesight, and promoting bone health.
Carrots (2) offer carbohydrates and fiber, and are low in fat, protein, and sodium. They are high in vitamin A, and often other nutrients like vitamin K, potassium, calcium, magnesium, and folate. With many benefits, they may also they may contribute to supporting cardiovascular health, protecting eyesight, and reducing the risk of cancer.
Stuffing Bell Peppers is easier than you think – see the step-by-step pictures and guide. The recipe below tries to provide quantities and options aligned to the size of your peppers. The suggested stuffing is “Ratatouille”. This versatile dish is made with aubergine, courgettes, tomatoes, olive oil, and herbs (basil, onion, and garlic). You can include mushrooms, a touch of red wine vinegar or red wine, salt and pepper, and chili flakes. You may wish to add a large pinch of sugar to balance the tomato. The peppers can be topped with cheese such as Feta.
On my shopping day, the store only had small peppers. These look great on a plate. I batch-cooked my “Ratatouille” knowing I’d have leftovers to eat as veg over the next few days. (The flavor develops so well, or you can freeze some for later too.) With larger peppers, you might add rice, quinoa, or even chickpeas to top up the filling.
Carrot salad is a tasty cool addition to a green salad on any plate. My favorite ingredients are carrots, pineapple (tinned in juice or fresh), a touch of orange juice, ¼ cup chopped nuts (mixed, walnuts or almonds), and ¼ cup raisins (sultanas or chopped dried fruit). Options include adding a touch of heat with chili flakes or going cinnamon. (Leftovers keep well for a few days in the fridge)
Mastery that matters… and makes a difference
This blog spot is about testing recipes. Trying new things and sharing ideas. Yes, it’s also about mastery. When we grow our skills (master new things) we grow our confidence. That helps us build our self-esteem and fight off anxiety and other less helpful feelings.
That Saturday I cooked my way to happiness. It was a fun 3 hours in the kitchen. We had a nutritious feast, and for the next few days, there were interesting, tasty leftovers to add to our meals.
Wishing you summer happiness and mastery in your own kitchens. Please do let us know what you have tried, or if you’d like us to test any recipes. You can reach us at hello@psychclinicfsj.net
Now the recipes
If you prefer to cook with accuracy, please see the BBC food recipes below. I keep a keen eye on costs. This means I use what I can find in the store, or in my fridge, and cupboard.
Step-by-step of the stuffing red bell peppers cooking method (Part 1)
The practical stuff:
I collected my ingredients and had everything to hand. (Cooks call this mise en place - for me, it makes life easier.)
Ratatouille Ingredients suggested proportions. Please assess your pepper size and match your ingredients to fit your needs.
1 aubergine
2 courgettes
2 red or yellow bell peppers – if I am stuffing peppers, I leave these out - as there is enough bell pepper to eat.
4 ripe tomatoes or a tin of chopped tomatoes
5 tbsp olive oil
1 medium onion, peeled and thinly sliced
Chopped celery – about the same quantity as onion
3 garlic cloves, peeled and crushed
Salt and black pepper to taste
Options include
Mushrooms
Pinch of Basil/herbs/chili flakes to taste
1 tbsp red wine vinegar
1 tbsp sugar
Method
Make Ratatouille: Heat oil in a pot, fry chopped onions, celery, and garlic until lightly browned. Add in chopped aubergines, courgettes, (peppers), mushrooms, and tomatoes. Flavor to taste. Simmer until cooked. Add in tomato paste for deeper tomato flavor and ensure there is enough liquid in the pot. TIP: If I’m batch cooking, I prepare all the onion mix I’ll need for the session in a separate pan. This saves me from tearing up more than once as I chop.
Prepare peppers: cut out the center stalk and clean inside. I add black pepper for flavor. See the method in the picture below.
Stuff peppers: once the Ratatouille is cooked, pull from the heat, and cool a little. It makes handling easier. Pop peppers in a baking tray. I tend to wrap each in a greaseproof or tinfoil envelope to keep them upright. Then add in the mixture with a teaspoon, tamping it down to ensure the cavity is filled. Top with cheese (feta or your choice).
Bake in the oven on the middle shelf for at least 30 mins (pepper size dependent) at 200 °C, 400 °F, or Gas Mark 6
Quick and easy Carrot
and Pineapple salad
Carrot salad Ingredients.
Use these suggested proportions and adapt to fit your catering needs (serves 4 to 6)
4 carrots
¼ pineapple
½ cup orange juice
½ cup nuts
¼ cup raisins or dried apricots
Seasoning – pinch of salt, black pepper, and a dash of chili OR cinnamon – your choice
Make Carrot salad
Collect ingredients
Grate and chop: Grate carrots. Chop pineapple and grate center stalk. Chop nuts and dried fruit if appropriate.
Blend in the bowl, refrigerate then serve...
References and thanks
1*) Helen Shapiro – Lyrics to the song Walking Back To Happiness
2) https://www.verywellfit.com/ for the vitamin content of the ingredients
https://www.bbcgoodfood.com/recipes/ratatouille - for a very detailed recipe if needed
