“Barefoot in the Kitchen” is Longevity’s new web based video series. 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.

Kenneth Ngubane is the executive chef at Tsogo Sun’s Punchinello’s and the banqueting operations manager of Tsogo Sun’s conferencing venues at The Pivot at Montecasino. He has been in the industry for 27 years, trained chefs within the group (including Masterchef’s Benny Masekwameng) and judged SA Chefs Association competitions. He also headed up the kitchen for MasterChef SA Season 1 winner Deena Naidoo at Aarya in SunSquare, Montecasino.

Barefoot In The Kitchen with Kenneth Ngubane: Dish 1

 

Salmon Gravlax with a seletion of microgreens, crème fraiche, capers, fresh radish and mustard cream sauce

Nutrition expert Jessica Pieterse says: “Including a fish meal in your festive menus is lower in kilojoules and saturated fat than red meat options. You will feel lighter and less overindulged – and you’ll be able to enjoy the festive day without an aching stomach.”

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.

Barefoot | Longevity LiveIngredients (Serves 4)

For the Salmon

500g salmon, bones removed, with the skin on

8g white peppercorns

125g coarse salt

fresh dill

For the Sauce

80ml Dijon Mustard

10g Mustard Powder

120ml fresh cream

salt and pepper to taste

For the Plating

80g micro-greens

80g crème fraiche

20g capers

32g fresh radish

 

 

For the Salmon:

Crush the peppercorns with the side of a knife (or roughly grind using mortar and pestle), and combine with the salt and the dill

Place two large pieces of plastic wrap on a work surface and make sure they overlap slightly. Then spread half the salt mixture on the surface, to the dimensions of the piece of salmon.

Place the salmon on the salt with the skin-side down, and top with the remaining salt mixture.

Fold the plastic wrap around the salmon tightly; place it in a large dish and place something flat and heavy on top (a small cutting board works well).

Allow the fish to cure for 24-48 hours before unwrapping it. Once it is well cured, scrape off the remaining salt, rinse and pat dry. If time permits, you can return it to the fridge for 3-12 hours, uncovered.

For the Sauce:

In a small saucepan mix the cream, Dijon mustard, mustard powder and pepper.

Stirring continuously, simmer the sauce for one minute until it thickens slightly. Finally, season with salt to taste.

 For the Plating:

Place the salmon skin-side down, on a cutting board. With a sharp knife, slice the fish as thinly as you possibly can, while holding the blade at a diagonal angle.

Lay equal portions of the fish on each plate, and serve with 4 teaspoons of crème fraiche, a light drizzle of the mustard sauce, 4-5 capers, a few finely sliced pieces of radish and micro-greens for garnish.

Barefoot In The Kitchen with Kenneth Ngubane: Dish 2

 

Barefoot | Longevity LiveNutrition expert Jessica Pieterse says: “If weight gain over the festive season is a concern, reduce the fat and kilojoule content of the salad by using lean biltong, substituting the blue cheese for feta cheese and adding more vegetables.”

Serves 4:

200g Biltong, sliced

120g spinach, shredded

40g vine tomatoes

40g cucumber

60g spring onion

60g peppadews

80g bue cheese

Reduced balsamic vinegar, to glaze

Olive oil

Salt and pepper

Method:

In a bowl, combine the shredded spinach tomatoes, cucumber, spring onion, Peppadews and blue cheese with your hands, until well mixed.

Transfer the contents onto a wooden board or salad bowl. Place the biltong on top of the salad and drizzle with reduced balsamic vinegar and add salt and pepper to taste.

Barefoot In The Kitchen with Kenneth Ngubane: Dish 3

Stuffed Roast Turkey with sweet potatoes, carrots, turnips, parsnips and green beans

Nutrition expert Jessica Pieterse says: “Leave the skin on the vegetables when you roast them to increase the fibre, vitamin and mineral content of the meal. Not peeling vegetables will also save you time.”

Barefoot | Longevity LiveServes 4

For the Turkey:

1 small turkey (approximately 3kg)

200g sweet potato, sliced into cubes (approximately 2cm thick)

200g turnips, sliced into cubes (approximately 2cm thick)

200g parsnips, sliced into cubes (approximately 2cm thick)

200g baby carrots, peeled

200g green beans

50ml olive oil

salt and pepper to taste

For the Stuffing:

Reserved turkey giblets, finely chopped

450g sourdough bread, crusts removed, bread cut into 1-inch cubes

30ml extra-virgin olive oil

3 celery sticks (approximately 200g), chopped

1 onion (approximately 200g), finely chopped

50g finely chopped parsley

50g chopped sage

50g chopped thyme

50g chopped rosemary

300g tinned chestnut

470ml chicken stock

salt and freshly ground pepper to taste

 For the stuffing:

In a medium pan, add the olive oil and allow to heat moderately. Stir in the onion and celery, and cover the pot to allow the vegetables to cook. Stir occasionally until soft (15-20 minutes)

Transfer the contents into a large bowl and add the bread, parsley, sage, thyme, rosemary, tinned chestnut, salt and pepper. From there, stir in 290ml of hot chicken stock.

For the turkey

Preheat the oven to 180’C

Start by rinsing the turkey and drying it with a cloth, before laying it on a medium baking tray

Season with salt and pepper and rub generously with olive oil

Fill the cavities of the turkey generously with the stuffing. (Leftover stuffing can be roasted in a separate dish, covered with aluminium foil for 30 minutes and a further 10 minutes uncovered before serving.)

Lay the sweet potatoes, parsnips and turnips around the turkey, and drizzle with olive oil and a pinch of salt.

Roast the turkey and vegetables for 90 minutes, until cooked all the way through and golden brown on top.

Blanch baby carrots and beans, and refreshed in iced water, to serve alongside the roast.

Barefoot In The Kitchen with Kenneth Ngubane: Dish 4

Custard and Jelly Trifle with Seasonal Berries

 

 

Nutrition expert Jessica Pieterse says: “Dish up a small portion of dessert when managing your eight. Enjoy the jelly and fruit alone, without the custard and cream, to drop your kilojoule intake from this dessert.”

Serves 4:Barefoot | longevity live

For the jelly:

120ml boiling water

100ml fresh cranberry juice

30g gelatine powder

For the custard:

120ml cream

A dash of vanilla extract

6 organic free-range egg yolks

50g xylitol

For the trifle:

125g fresh gooseberries

125g fresh strawberries

125g fresh blueberries

500g light fruit cake, cut into 3cm cubes

300ml thickened cream

1 teaspoon xylitol

To decorate:

50g white chocolate, grated

Fresh strawberries

Method

For the jelly:

Fill a liquid measuring cup or a small bowl with half a cup of cold water, sprinkle the gelatine on top and let stand for 5 minutes

Place cranberry juice and water in a medium saucepan, and heat on the stove until it is about to start boiling. Add the gelatine; stir to dissolve and refrigerate for about one hour (or until just starting to set). It should have a thick, syrupy consistency.

For the custard:

Combine the cream and vanilla extract in a small saucepan. Bring to the boil and then set aside.

Place the egg yolks into a large bowl with the xylitol and whisk until thick and pale. Pour the vanilla-infused cream onto the whisked egg yolk and sugar mixture, stirring well. Quickly wash out the saucepan and pour the mixture into the clean, dry pan.

Return the pan to a low heat and cook slowly, stirring continuously with a wooden spoon until the custard is very thick.

For the trifle:

Arrange the cake at the bottom of four individual glasses or ramekins, and spoon half the jelly over the top of each one. Top with a thin layer of custard and a generous sprinkling of fresh berries.

Spoon remaining jelly over the top and refrigerate the trifles overnight, ensuring they are covered.

The next day, using an electric mixer, beat the cream with the xylitol in a bowl until soft peaks form.

Place a few teaspoons of cream over the trifle, top with fresh berries and serve.

***

Matthew Foxon is the executive chef at Tsogo Sun’s 54 on Bath, Rosebank. South African-born, Foxon completed a two-year advanced diploma in professional cookery at the International Hotel School in Johannesburg. Since then he has worked in luxury hotels across South Africa, been awarded the Young Chef of the Year for two consecutive years (2003 and 2004), run both the award-winning Greyhound at Bettersea and The Rosendale, as well as the critically acclaimed Criterion Restaurant in London, and starred in the BBC hit series MasterChef.

Barefoot In The Kitchen with Matthew Foxon: Dish 1

Breakfast Muesli

 

 

“This is a bulk recipe that can be made in advance and stored. You can then scoop the amount you want into your bowl, and add grated green apple, plain double-thick yoghurt (or cottage cheese) and orange blossom honey to taste,” Foxon says.

 

Ingredients:

  • 250g cashews, plain-roasted and roughly smashed
  • 150g whole almonds, toasted and roughly smashed
  • 150g walnuts, lightly toasted and roughly smashed
  • 1kg rolled oats, toasted
  • 200g toasted coconut
  • 100g raisins
  • 100g sultanas
  • 100g sunflower seeds

Method:

Toast the nuts and oats on separate trays, for 8 minutes at 160°C. Mix and place back in the oven for 4 minutes. Repeat until all ingredients are an evenly toasted, light caramel colour. Allow the muesli to cool before adding the dried fruit and toasted coconut.

Nutrition expert Jessica Pieterse says: “Oats are a source of soluble fibres which naturally help to lower cholesterol levels. This is possible because they contain betaglucan fibres, which bind to the cholesterol in the gut and assist in its removal.

Barefoot In The Kitchen with Matthew Foxon: Dish 2

Tuna Provence Salad

 

This dish is great for diabetics, as it follows the guidelines of a Mediterranean diet. It includes tuna, which is high in Omega-3s; a variety of colourful vegetables, which are rich in antioxidants; and good-quality fats. It also makes use of capers, which have been shown to lower blood sugar.

Ingredients:

  • 150g yellow-fin tuna (polecaught, on SASSI green list)
  • 1 baby gem lettuce
  • 1 bunch vine cherry tomato
  • 6 kalamata olives
  • 1 bunch spring onion
  • 100g blanched green beans
  • 1 egg, boiled
  • 6 capers
  • Good-quality olive oil
  • A squeeze of lemon

Method:

Cut the baby gem lettuce in half, lengthways, and wash with running cold water. Then place it upside down in a bowl and allow to drain. Place the vine tomatoes on a tray, drizzle with olive oil and season. In a pot of seasoned boiling water, place the green beans to blanch for 2 minutes before refreshing in ice water. Mix your capers, spring onion and green beans in a salad bowl, and drizzle with olive oil. Place a heavy-bottom sauté pan or griddle pan on high heat. Drizzle olive oil onto the tuna, and then season with salt and pepper. Sear the tuna for 2 minutes; flip and sear the other side for 1 minute. Serve hot.

Health benefit: “Eating an egg a day will not increase your risk for developing high cholesterol, as previously thought. In people with no diabetes or heart conditions, studies showed no difference between eating one egg a day and eating two – or fewer – eggs a week on stroke or heart disease risk,” Pieterse states.

 

 

Barefoot In The Kitchen with Matthew Foxon: Dish 3

Grilled Chicken Supreme with Warm Bulgur Wheat Salad

Bulgur wheat is a satisfying replacement for refined carbohydrates, making it a great alternative for diabetics. This recipe also includes a variety of nutrient-dense fruit and vegetables, as well as healthy fats in the form of cashews and walnuts.

Ingredients

  • 1 chicken supreme*, skin on, bone in
  • 100g bulgur wheat
  • 100g red peppers
  • 100g baby spinach
  • 1 lemon
  • 10g cashew nuts
  • 10g walnuts
  • 10g dried apricots
  • 10g pomegranates
  • 20g diced cucumber
  • 6 cherry tomatoes

Method:

Bring the bulgur wheat to the boil; cook until tender (about 10 minutes), strain and set aside. While the bulgur wheat cooks, dice the red pepper and cucumber, roughly chop the cashews and walnuts, dice the apricot and quarter the cherry tomatoes. Mix with the spinach and pomegranate, and add to the drained bulgur wheat. Mix in a squeeze of lemon juice and a good amount of olive oil, and season to taste. Preheat the oven to 180°C. Season the chicken breast and place skin side down in a hot pan; wait for the skin to brown, then turn and seal on the meat side. Place in the oven for 8 to 12 minutes. Remove and cover with foil. Allow to rest for 5 minutes – this allows the juice to seep back into the meat and finish cooking the breast. You can add freshly chopped herbs in at the end to give it an extra boost of freshness. Use chives, parsley, coriander, basil and even mint, which really lifts the dish when using fish or lamb. These herbs are also known to have properties that assist in diabetes prevention and treatment.

Pieterse adds: “Aim for starches that have more than 6g of fibre per 100g of product. Bulgur wheat offers 11g of fibre per 100g. This recipe can supply almost half of the recommended daily fibre intake of 25-38g per day.

Barefoot In The Kitchen with Matthew Foxon: Dish 4

Crème Brûlée

This is crème brûlée with a twist. We have switched the sugar out for isomalt – a sugar alcohol with minimum impact on blood sugar levels – making it more diabetic-friendly. Of course, portion size and moderation are key.

Ingredients

  • 375g cream
  • 100g egg yolk
  • 80g isomalt sugar
  • ó vanilla pod

Method

Preheat the oven to 160°C. Sit four 175ml ramekins in a deep roasting tin (at least 7,5cm deep). Pour the cream into a medium pan with the milk. Lay the vanilla pod on a board and slice lengthways through the middle with a sharp knife, to split it in two. Use the tip of the knife to scrape out all of the tiny seeds into the cream mixture. Drop the vanilla

pod in as well, and set aside. Put the egg yolks and sugar in a mixing bowl, and whisk for 1 minute with an electric hand whisk, until paler in colour and a bit fluffy. Put the pan with the cream on a medium heat and bring almost to the boil. As soon as you see bubbles appear round the edge, take the pan off the heat. Pour the hot cream into the beaten egg yolks, stirring with a wire whisk as you do so, and scrape out the seeds from the pan. Use a fi ne sieve to strain it. Scoop off all of the pale foam that is sitting on the top of the liquid (this will be several spoonsful) and discard. Give the mixture a stir.

Pour enough hot water (from the tap is fi ne) into the roasting tin to come about 1,5cm up the sides of the ramekins. Pour the hot cream into the ramekins and fill them up right to the top. Put them in the oven, and lay a baking sheet over the top of the tin so it sits well above the ramekins and completely covers them, but not the whole tin, leaving a small gap at one side to allow air to circulate. Bake for 30-35 minutes until the mixture is softly set. To check, gently sway the roasting tin, and if the crème brûlées are ready, they will wobble a bit, like a jelly, in the middle. Don’t let them get too fi rm. Lift the ramekins out of the roasting tin and set on a wire rack to cool, for a couple of minutes only; then put them in the fridge to cool completely. When ready to serve, sprinkle 1ó teaspoons of isomalt sugar over each ramekin and spread it out with the back of a spoon to completely cover. Spray with a little water using a fi ne spray; then use a blow torch to caramelise it. Hold the flame just above the sugar and keep moving it round and round until caramelised. Serve when the brûlée is firm.

Health benefit: Pieterse advises: “Desserts should not be eaten on a regular basis, as they are often high in kilojoules, sugar and fat. Managing your portion size can prevent desserts from being too indulgent. Share dessert with your partner or friend, dish up only a few mouthfuls or serve in small dishes to prevent overeating.

Matthew Foxon is the executive chef at Tsogo Sun’s 54 on Bath, Rosebank. South African-born, Foxon completed a two-year advanced diploma in professional cookery at the International Hotel School in Johannesburg. Since then he has worked in luxury hotels across South Africa, been awarded the Young Chef of the Year for two consecutive years (2003 and 2004), run both the award-winning Greyhound at Bettersea and The Rosendale, as well as the critically acclaimed Criterion Restaurant in London, and starred in the BBC hit series MasterChef.

 

Barefoot In The Kitchen with Paul Atkinson: Dish 1

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.

Ingredients (Serves 2):Barefoot | longevity live

  • 90g quinoa
  • 400ml milk (rice, almond, or cow’s milk)
  • 300ml water
  • 1.5 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

Method

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.

Barefoot In The Kitchen with Paul Atkinson: Dish 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.

Ibarefoot | longevity livengredients (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

Dressing:

  • 60ml sunflower 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

 

Barefoot In The Kitchen with Paul Atkinson: Dish 3

Occasionally Ochre – Lightly Curried Cauliflower Soup

barefoot | longevity live“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 cauliflower, roughly chopped
  • 300ml vegetable stock
  • 1 tin coconut cream
  • Water
  • Salt and pepper
  • 1 pinch cayenne pepper

Method:

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 more minutes. Add the cauliflower 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 cauliflower 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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