Salmon and Dill Fritters

Salmon and Dill Fritters   makes 12 medium (serves 3) or 18 as finger food

No gluten, dairy or egg; with options for soy, chilli and onion

I keep a list of recipes like this that work as finger food. So handy when looking for dinner party and bring-a-plate ideas.

When chopping the salmon, include the dark skin. It is the salmon skin, not the flesh, which is high in Omega 3 oils. These are wonderfully anti-inflammatory to brain and body. The oil also provides flavour and moistness to the fritters.

These tender morsels are conveniently at their best when at room temperature, which enhances their delicate flavour. Serve as is or top with a little aioli and fresh dill.

As a main dish, serve these with salad and steamed or baked kumara or potato. They are also delicious with my Sushi Salad (omit fish).

300 grams fresh salmon
½ cup chopped red onion (or use grated carrot)
¼ cup chopped dill pickles (about 2)
1 clove garlic
2 Tbsp mustard (Crystal or other with no added sugar)
1 Tbsp lemon juice
1 Tbsp miso (or extra mustard)
3 tsp dried dill leaf (or 3 Tbsp fresh dill)
1 tsp sea salt with kelp*
1/8 – ¼ tsp dried chilli flakes (or use black pepper)
   ***
olive oil for cooking

Chop the salmon in roughly 3 cm pieces. Ensure that the skin is well chopped or some chunks will remain later. Place all ingredients except oil in a food processor.

Process briefly until well blended, but with a little contrasting texture and colour remaining.

In a large cast iron frypan, heat a little oil over low medium. When hot add 1 tablespoon or 1 ½ tablespoon amounts of salmon mixture. Cook in 1 to 2 batches according to size of pan. Fry about 4 minutes on each side only until lightly cooked – barely brown. This keeps them soft and tender. Serve as is or garnish, such as with aioli and fresh dill. Or for more flavour, serve at room temperature. Any left overs can be chilled. These are nice as is, or chopped and added to salad or wraps.

Shopping and Preparation Tips*

  • Sea salt: is sea water dehydrated by sun. When mixed with seaweed or kelp (containing iodine and other minerals low in our soil) it is ideal in terms of flavour (interesting but not too strong) and mineral balance. Try Pacific Harvest or Harker brands; both in health and gourmet stores. NOTE these are less salty in taste than other brands. Ordinary salt is taken from mines or sea and so highly refined over extreme heat that it contains nothing but sodium chloride. All other minerals are stripped away, such as potassium and magnesium which help regulate fluid balance and blood pressure. Bleach as a whitener and chemicals to prevent clumping may be added to table salt.

Food and Travel in Africa

Food and Travel in Africa: South Africa, Egypt and Morocco

South Africa

No matter where you live, genetically speaking, a trip to Africa is a journey home.

Local women might have the world’s most inventive hairstyles. Less attractive are the unemployment figures of 27%. And for the young, make that 56%. South Africa has the world’s greatest economic disparity between rich and poor. And it is a shining achiever of courageously sought democracy and justice.

In Johannesburg we visit the Apartheid Museum and spend the day in Soweto where blacks were forcibly removed from former mixed areas. There are about 3 million people in homes that range from comfortable brick houses to abject lean-tos with streams of sewerage. There is also dancing, singing and a nearby church reverberates with passionate gospel. Without African roots there would be no blues, jazz, reggae, rock, samba, salsa, tango and more.

Cape Town is Joburg’s beautiful older sister. The coastline is spectacular with crashing waves, sharks, baboons, ostrich, pods of whales and colonies of penguins. I join a walking history tour and later one focussed on cuisine. We sample local cheeses, impala sausage, seafood, sweet Afrikaans curries and custard-mad desserts, stewed antelope, springbok carpaccio with pickled figs, sophisticated wines, and gin with rose petals. South Africa is not yet a significant food destination – unless you are a four legged carnivore. As a marker, this nation on a major coffee growing continent has had artisan cafes and baristas for less than 10 years.

Next we safari at Kruger. This national park is larger than Israel. Each day at 5:30 am and near dusk a ranger takes us out in high-sided, open-air jeeps with tiered seating for 3 to 7 hours. Train your bladder as there is no exiting the vehicle except for lunch in a secure compound. There are repeated warnings that viewing game is a gamble like going to Vegas. Fortunately the weather is dry and cloudy, which animals prefer for heading to waterholes.

Amazingly, we see ibex, antelope, impala, hippo, rhino, eland, zebra, Nile crocodile, warthog, mongoose, honey badger and wildebeest. Many are less than 2 metres away. Lions creep through long grass to eye Cape buffalo. A hyena family plays with their cubs. They have jaw strength second only to crocodiles and they’ll take on a lion. A leopard holds onto his kill encircled by vultures. Giraffes playfully press necks while nearby sentry birds monitor for predators. Mother elephants and baboons nurse their babies. We live half a world away and yet grew up with stories of African animals. Big magic.

A typical greeting is Sawubona, which is Zulu for “I see you”. See you next in Cairo.

Egypt

Cairo is home to over 25 million people. All of them are on the road at once.

As usual in a new city, I join a walking food tour and try tamarind juice; cardamom coffee; mint and vinegar drink; flat bread filled with hummus, fresh coriander patties and super crisp potato; deep fried brains (a cross between scrambled egg and chicken) and numerous nut pastries, sticky with honey. We visit a 14th century market where Al Fishawi’s has served mint tea since 1773. It is now well over 40 degrees. Summer temperatures can reach 55. Businesses and even doctors cater to clients at a milder 1 am.

No one got the memo about the dangers of smoking. But there is lots to be awestruck over: the pyramids of Giza with their somehow manoeuvred stone in seamless symmetry while the Sphinx stands guard; Karnak Temple lit up at night in regal indigo; the Egyptian Museum with its towering statues and King Tut’s gold coffin.

On my birthday, ‘Mariapatra’ is exotically on a 4 day cruise down the Nile. The world’s longest river is more than 4 times the length of New Zealand. The Egyptians invented the 365 day calendar to predict its flooding. Female commoners then could own property, run businesses and initiate divorce.

When travelling, I love my hour long buffet breakfasts. Though most Europeans are GDW (Guilty of Dining White) and stick to familiar pale starches, plus eggs. There are such usual items while I sample the many pickled fish, fruits and vegetables; herb and spice seasoned soft curd cheese speckled with caraway; eggplant everything; halva and comb honey; legume stews with a side of couscous and whole grilled chillies; filo parcels with spiced lentils. In the evening I try a national favourite: whole pigeon stuffed with rice and raisins.

Whether on the pool deck or out the open window of my elegant stateroom, there is a changing scene of banana palms, water buffalo, donkeys pulling carts of raw sugarcane, children swimming, and men fishing out of small sail boats. We stop and visit the Valley of the Kings and its tombs of Queen Hatshepsut and other rulers with their hieroglyphics telling tales from 3,300 years ago.

At night, the all-male crew play traditional instruments and show us men’s dance moves with lots of arm and shoulder action. On the river, young men will hire an open air boat, play music and dance together just as our youths might get together over beer and pizza.

Morocco

“Come with me to the kasbah”.

The Kingdom of Morocco is mint and mosaics; cedar wood forests, coastal life and snowy mountains; serpentine 9th century market places; and the towering dunes of the Sahara.

If you ask for a cup of tea you automatically get a glass filled with green tea and fresh mint leaves. It is Africa’s top tourist destination and second only to Hollywood as a film set. Over 70% of the population is under 30.

The current King Mohammed VI is progressive and upon ascension immediately improved employment, democracy, human rights, women’s rights and increased universities from 3 to 24 – and all free.

Arriving in Casablanca, I go on an old city walking tour. Sampling a popular fermented milk drink I notice that glasses are merely rinsed in a bucket. Good thing my immune system is old and invincible. We try prickly pear – a type of fruit from a cactus plant; rounds of polenta with butter and honey; ground almond, peanut and sesame cookies from a tiny adobe nook with praise from the New York Times on its wall.

We head north and east to exotic Fes. Its Medina has the world’s oldest university, Al-Karaouine, which was started by women. The lanes are the narrowest I’ve seen with endless small shops selling intensely coloured ceramics; live chickens; 5 kilo blocks of nougat and hanging camel heads. From an ancient wood fired community oven, rounds of hot bread come out on a paddle. I pull off sweet, nutty chunks.

Compared to Egypt, this is greener, cleaner. More prosperous and socially integrated. We dine at a riad, meaning a private home with a tree and fountain-filled central courtyard. Riad Arabesque is also a guest house with photos of visiting celebrities and royalty. There are vaulted ceilings, intricate tiles, chandeliers and a rooftop dining room to admire the city from. An array of eggplant, fig and other salads precede a succulent tagine (a conical clay pot cooked over charcoal) of spicy beef and dates, served with couscous.

Another day we stop to admire the King’s palace. Outside a joyful Jewish Moroccan bride and groom invite us to join the singing and dancing. Judaism preceded Islam here by 6 centuries. Later the French contributed bureaucracy, language and the best patisserie and honest bread of my trip.

Near dusk we take a jeep and drive to the Sahara. The dunes shimmer like sculptures of caramel meringue. Camel drivers undulate in the distance as I walk through the sands – checking for snakes and scorpions – and watch the sun set.

We drive past the pink, striated, Grand Canyon-like sheer rock of the Atlas Mountains; the shock of green oases thick with date palms; forests of cork; nomadic shepherds tending sheep and goats; fields of argan fruit and roses for oil production. Morocco’s wealth is not from oil or gas, but water for agriculture. This securely feeds its people and export economy.

Marrakesh is softly beautiful with its buildings pink from local clay. The vast souk or market here is a celebration of art, craft and human enterprise with its snake charmers, palm readers, drummers and lively vendors.

The seaside gem of Essaouira is known for its walled Portuguese core. Numerous outdoor seafood restaurants offer views of weathered fishermen in vivid blue boats and parasailing youths. I enjoy spicy, stuffed, palm-sized sardines with a glass of local chardonnay and toast the end of the journey.

A bientot

Getting Sick Can Be a Sign of Good Health

With considerable frequency, clients sit in my office and list a sizeable range of nagging symptoms, chronic conditions, and perhaps their numerous surgical or pharmaceutical treatments. Just as common is to follow this list with some version of the statement, “My health is quite good really”.

To me this is an astounding assessment.

However with further questioning I have come to understand that what people mean is they don’t often have illnesses of the brief but intense, possibly bed-domiciled variety such as colds or flu. Another version of this reasoning is evident from ex-smokers. They remark incredulously that they never got ‘sick’ until they gave up smoking. There are similar reasons for this.

Read more

Food and Travel in the Middle East

United Arab Emirates

On my birthday, I ride a camel into the Arabian Desert and dine with Bedouins.

We start with watermelon drinks, camel milk (rich and nutty), and tiny cups of thin coffee served the old way while chewing a date for sweetness. Then creamy lentil soup and griddle-fried flat bread made by hennaed hands. The main is camel stew (tastes like beef), lamb baked below ground, rice pilaf, lemon and fattoush salad. Last is fresh fruit with luqaimat: small saffron doughnuts sticky with date syrup. Read more

Paleo Spice Cookies

Makes 2 ½ dozen

Paleo; no gluten, grain, dairy, cane sugar or soy; with option for peanuts

Dark, moist and chewy. Rich with spicy flavours – and spices are high antioxidant achievers. Low starch and high protein helps regulate blood sugar levels.

Lovely as a snack, for lunch boxes, or as a morsel of dessert on a platter with fresh fruit. Or for sharp colour contrast, sprinkle a platter of Paleo Spice Cookies with whole freeze-dried raspberries. They and the coconut products listed are all in most supermarkets. Or serve a cookie beside a small parfait glass of Chia Pudding (see my 4 recipe options), or my Vegan Caramel Nut Ice Cream. Read more

Beetroot and Dill Dip

Beetroot and Dill Dip/Topping/Spread   makes 1 ¼ cups

Paleo; no gluten, dairy, legumes, onion, garlic or nightshades; with option for vegan

Fabulous colour that shouts nutritious good looks.

Excellent dip with sliced carrot, kumara chips or corn chips. Or for a hearty Chef Salad, you can toss pasta, quinoa or rice, cubed tofu  or back beans, or steamed veg – or a mixture – with a little olive oil, salt and pepper. Place on a platter. Make a depression in the middle and fill with the beetroot topping. Sprinkle with fresh dill or parsley. Surround with leafy greens. Read more

NEW Tasty Strategies for Gut Health

How many different plant foods did you eat in the last 7 days?

The average American consumes just 5. Dr Jeff Leach, of the Human Food Project, says good health starts with 25 per week. He aims for 55 to 70 (my breakfast alone has 20). A robust, well populated gut microbiome of diverse friendly bacteria is now linked with less risk for obesity, gut and mood disorders, heart disease and cancer. Read more

Lamb or Beef Red Wine Ragout

Lamb or Beef Red Wine Ragout   serves 3-4
No gluten or dairy; low grain

Deep, dark substantial notes. Yet so easily done for all this rich reward. Many slow cooking cuts can be used to melt into submission. Stewing cuts such as lamb shoulder or beef blade are good options; they are cheaper and have more flavour. I was more adventurous and used sheep heart. All are top sources of highly absorbable iron and zinc.

“Rah-goo” is a French term for meat simmered in sauce. Serve with a vegetable mash such as kumara, Brussels sprouts, pumpkin and garlic. Steam, then coarsely mash with preferred milk option, olive oil, Harker or Pacific Harvest sea salt with kelp. Yum.
Read more

Thai Chicken Rissoles

Makes about 20 small

Paleo; no gluten, dairy; with options for legumes

Tender, flavourful morsels. Shape them as tiny finger food, substantial meatballs or oblong rissoles. Cook in 6 minutes or use a BBQ hot plate. Serve with extra chopped coriander or drizzle with homemade mayo, chilli sauce or satay sauce.

Layer left overs with lettuce, grated carrot and choice of sauce and place in wraps: nori sheets, 100% cornmeal tortillas, soaked rice paper – or use taco shells. Or serve with a side salad, plus rice or pumpkin mash. Read more

Smoky Red Pepper Pesto

Makes ¾ cup

Vegan; no gluten, dairy, tomato, soy or other legumes

Gorgeous deep colour and flavour notes. Super easy. Wonderful as a dip, spread, salad dressing, or a zingy splash to top soup, pasta; plain, grilled or BBQ chicken, lamb chops, fish, tofu, eggplant.

Natural colours and flavours can indicate high levels of antioxidants, which help lower the inflammation that characterizes at least 80% of all health conditions.

Replacing the parmesan in this pesto is a similar umami (savoury) flavour from flaky savoury yeast. This is the same yeast that is used to make Marmite. See my Dynamite recipe for an easy equivalent without the sugar and additives. Yeast is high in B vitamins and hard-to-obtain chromium so important for energy delivery. Read more