“Barefoot in the Kitchen” is Longevity’s new web based video series, Every month we will host a healthy cooking demonstration at the beautiful Miele kitchen facility in Bryanston, Sandton. We will a share an everyday, easy-to-cook healthy recipe, for you and your family. Included in this unique experience will be a panel of experts, including a dietician to guide the process and explain what ingredients are best for good health and vitality. Whether you have a healthy recipe you’d like to share, or simply want to watch the exciting live culinary experience with us at Miele Kitchens, sign up at the bottom of the page to secure your spot.
“Barefoot in the kitchen” Series 1 – featuring Paul Atkinson
Gently Spiced Quinoa Porridge Recipe
“Quinoa is full of amino acids and is a complete protein. It is excellent if your digestion is feeling a little sluggish, as it’s such a light grain,” says Atkinson.
Rinse the quinoa well before starting. Place the rinsed quinoa, milk and water in a pan and cook, partially covered, for 15 minutes. Add the dried fruit, spices, orange zest and pumpkin seeds. Cook for a further 15 minutes. If dry, add a splash more water to loosen things up. If too wet, cook longer to evaporate some of the moisture. Add a teaspoon of honey and enjoy.
Ingredients (Serves 2)
• 90g quinoa
• 400ml milk (rice, almond, soya or cow’s)\
• 300ml water
• 11⁄2 tbsp dried blueberries, cherries, cranberries or raisins
• 1⁄2 tsp ground cinnamon
• 1⁄2 star anise
• Orange zest
• 1 tbsp pumpkin seeds
• Honey to taste
“Barefoot in the kitchen” Series 1 – episode 2
The Asian Persuasion Coleslaw
“The ladies didn’t believe me when I said this was easy. I think they were pleasantly surprised!” says Atkinson.
Make the dressing first to give it time to cool down before you drizzle it on the salad. Place the ingredients for the dressing in a saucepan and gently simmer together for 10 minutes. Then allow it to cool. In a big mixing bowl, place the red and white cabbage, carrots, celery and spring onions and gently toss together with your hands until all are evenly distributed. Sprinkle in some of the nuts and seeds and pour the cooled dressing over the salad. Give the bowl a final mix as you put it into your serving dish and finish off with the remainder of the nuts and seeds before serving it up.
Ingredients (Serves 6)
• 3 handfuls thinly sliced red cabbage
• 3 handfuls thinly sliced white cabbage
• 2 bunches spring onions, sliced
• 2 carrots, grated
• 3 sticks celery, chopped
• 2 tbsp toasted sesame seeds
• 2 tbsp toasted almonds and/or toasted peanuts
• 60ml sun flower oil
• 30ml soy sauce
• 30ml rice vinegar or cider vinegar
• 1 tbsp brown sugar
• 2 cloves garlic, crushed
• A thumb-sized piece of ginger, chopped finely
• Salt and pepper
“This is a simple side dish that is bursting with flavour and colour,” says Atkinson.
Rinse your olives to remove some of the brine, and place in a small mixing bowl with the softened sun-dried tomatoes, all of the olive oil, garlic, rosemary and half of the lemon wedges. Season this generously with sea salt and pepper, and leave to marinate overnight. If you’re pushed for time, 3-4 hours in a sunny spot should suffice. Take the prepared beans and place them into a large mixing bowl. Fill the kettle with water and boil it. As soon as it has boiled, pour the water over the beans. After about a minute the beans will become greener (enlightened) in colour.
Once this has happened, two minutes at most, drain the hot water and quench them under cold water to stop the cooking process. Keep the cold water running until the beans are cold, and then drain the water. Next, heat up a wok or large frying pan on the stove; wait until it is absolutely red-hot before you throw in the first handful of beans, and then allow the beans to scorch in parts. Don’t be tempted to stir them just yet; let them become flecked with black char marks, then give them a gentle toss. You may need to do these in batches, which is a blessing in disguise. Each batch you do gives you the opportunity to mix them with a few olives and sun-dried tomatoes at a time, in the serving bowl, and really get the garlic well distributed. Finish off the dish by pouring the remaining olive oil over everything, garnishing with the remaining lemon wedges and a sprinkling of toasted almonds before serving.
Ingredients (Serves 6)
• 500g French beans, topped and tailed
• 200ml olive oil
• 1 cup olives, rinsed
• 100g sun-dried tomatoes, soaked until soft
• 4 cloves garlic, crushed
• 4 sprigs rosemary, bashed up a little
• 1 lemon, sliced into wedges
• Sea salt and freshly ground pepper
• 2 Tbsp toasted almonds for garnish
“Barefoot in the kitchen” Series 1 – episode 3
Occasionally Ochre – Lightly Curried Caulifower Soup
“How spicy you make this dish is up to you. We have erred on the milder side, but if you like things with a bit of a kick, add a little more curry powder or even a pinch of cayenne pepper,” says Atkinson.
Ingredients (Serves 4-6)
• A few glugs of olive oil
• 1 onion, finely sliced
• 1 stick celery, finely chopped
• 1 carrot, finely chopped
• 2 cloves garlic, finely sliced
• 1 tsp medium curry powder
• 1 tsp garam masala
• 1kg caulifower, roughly chopped
• 300ml vegetable stock
• 1 tin coconut cream
• Salt and pepper
• 1 pinch cayenne pepper
Heat the olive oil in a pan, and add the onion, celery and carrot. Sweat together for about 5 minutes and then add the chopped garlic. Once the onions have softened, add the spices and fry together for a few minutes more. Add the caulifower and stir to ensure that the spices are mixed in. Let the vegetables steam together for a minute or so before adding the vegetable stock. Bring the pan to boil and then reduce to a simmer. Add the coconut cream and stir to combine. Allow the pan to simmer for about 30 minutes with the lid on. After checking that the caulifower has cooked through, take the pan off the heat and blitz with your stick blender until smooth. Check the seasoning and adjust as required. Sprinkle on just a pinch of cayenne pepper before serving with your favourite bread.
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