Beers good for us.

I saw this on the South Beach Diet website earlier today. I'm sure they won't mind me sharing with you.

I'm still trying hard to keep to the diet. It's not easy when your social life livens up. But I'm keeping the weight off and dropped a few inches. I can tie my shoes now without having to prop up my leg.

For us beer lovers this article is good news. Just don't over indulge.

Tap Into Beer's Health Benefits

Red wine isn't the only good-for-you booze. Say cheers to these five ways beer boosts your brain, heart, bones, and more.

St. Patrick's Day revelers take note: Your favorite pint may be healthier than you realize. When it comes to good-for-you happy hour beverages, we tend to think mainly of red wine and its heart-friendly antioxidants. Recent research, however, reveals that beer may also help what ales you, from reducing the risk of osteoporosis to beating brain fog.

But before you go on a beer binge, remember that moderation is key to reap its health perks. That means no more than two 12-ounce beers a day for men and one for women. "If you overdo it, alcohol can take a toll on your health, contributing to liver damage, certain cancers, heart problems, and more," says Andrea Giancoli, RD, spokesperson for the American Dietetic Association. People with certain health conditions — including gout, high triglycerides, or breast cancer, for example — should avoid drinking beer or other alcohol because it can exacerbate those health problems, according to Joy Bauer, RD, nutrition and health expert for Everyday Health and The Today Show.

Too much alcohol can also cause weight gain. After multiple rounds, calories can add up quickly (a 12-ounce regular beer can pack up to 150 calories, while a light beer has around 100).

But for most of us, here are five healthy reasons to toast your next beer:

Beer Boost No. 1: A Stronger Skeleton

Make no bones about it: Beer in moderation may protect bone health thanks to its high silicon content. Participants who sipped one or two beers a day had greater bone mineral density than those who drank more or fewer beers, found a 2009 study published in the American Journal of Clinical Nutrition. "Silicon helps stimulate bone-building cells, and the estrogenic effect of alcohol also has a protective quality for bones," says study author Katherine Tucker, PhD, professor of nutritional epidemiology at Northeastern University in Boston. Which brew boasts the most silicon? Try an India Pale Ale. A 2010 University of California Davis study found that IPAs had the highest levels of the mineral.

Beer Boost No. 2: A More Powerful Ticker

A beer a day may keep heart disease away. "Alcohol raises levels of ‘good' HDL cholesterol," says Arthur Klatsky, MD, senior consultant in cardiology at the Kaiser Permanente Division of Research in Oakland, Calif. "It also has anti-clotting effects, which keeps blood vessels clear and healthy." In fact, Israeli researchers found that people who drank one beer daily had lower levels of fibrinogen, a protein that helps promote blood clotting, than those who abstained from drinking. (Blood clots can cause heart attack and stroke.) Study participants drank Maccabee beer, but researchers believe that any type of beer could have similar heart-healthy effects.

Beer Boost No. 3: Healthier Kidneys

Finnish researchers found that men who drank beer had a 40 percent lower risk of kidney stones compared to those who drank other types of alcohol. The benefit may be due to beer's high water content. Dehydration can increase the risk of kidney stones, which are little deposits of salt and minerals such as calcium that can form in your kidneys. Beer's hops (a kind of flower that gives beer its bitter flavor and acts as a preservative) may also help prevent kidney stones by slowing the release of calcium from bones.

Beer Boost No. 4: Better Brain Power

While excessive alcohol intake can cause irreparable brain damage, moderate daily consumption actually safeguards a sharp mind, research shows. One classic New England Journal of Medicine study, which analyzed the drinking habits of about 11,000 women over more than 15 years, found that those who had up to one drink a day had a 20 percent lower risk of brain function decline (as measured by memory and other cognition tests) than nondrinkers. Alcohol intake may protect blood vessels in the brain and also lower stroke risk, say researchers.

Beer Boost No. 5: Lower Cancer Risk

Beer's health benefits aren't limited to those who drink it: Marinating steak in your favorite brew could eliminate up to 88 percent of the carcinogens that form as a result of pan-frying meat, according to a Portuguese study. Cooking meat at high temperatures creates cancer-causing compounds known as heterocyclic amines (HCAs). Researchers think that the sugars in beer help prevent HCA formation.

© John A Bromley All rights reserved

Losing an Hour of Our Lives

I got out of bed at 6am today Saturday 12 March. There was time for a cup of tea and watch some of the English FA Cup soccer before taking my dog, Barney, for his morning walk. He’ll drive me crazy if he doesn’t get out in the morning.

I don’t really mind, the exercise does me good, and at that time of the morning the weather here in Las Vegas is unbeatable. It’s still a bit parky that time of the day, that’s chilly to our English speaking American friends. The sun was just rising over the houses warming one side of my face. The other side my ear can testify it was still cold. It’s okay it will warm up on the way back.

Tomorrow, Sunday the 13^th will be a different story. Our clocks leap forward one whole hour. Robbing us of an hour of our lives. It still beats me why Governments insist on this ridiculous time change.

It doesn’t matter what the time is, we still have same number of hours between sunrise;

and sunset.

In fact tomorrow will be at little longer than today.

I wonder how many people will miss appointments, flights, trains or other means of travel in the next few days. Or if not miss them, get there an hour early.

How about the programme “24 Hours”, if they did this programme the day the clocks leapt forward.

Keifer Sutherland wouldn’t have time to avert an impending disaster befalling New York. It is New York isn’t it? And even worse if they did the programme the day the clocks fell back we’d have an extra hour of boring advertisements.

I know the farmers and such will groan about the daylight hours. Get a life and adjust your timings. The bird’s dawn chorus is still at dawn. My dog still wants me up with the sunrise.

How about these facts from South Beach Diet:

You’ve got good reason to dread turning your clocks ahead this weekend, and it’s not just because you’ll wake up a littler groggier.

Research shows that losing an hour of sleep during the spring Daylight Saving Time change (time skips ahead one hour at 2 AM this Sunday, March 13) is a bigger deal than you might think. A 2008 New England Journal of Medicine study found that the incidence of heart attacks significantly increased in the three workdays following the switch. (Conversely, heart attack rates dipped in the fall when we gained an hour of sleep). According to the researchers, disruption in the body’s circadian rhythm may have taken a toll on heart health.

Further, the National Highway Traffic Safety Administration (NHTSA) warns that drowsy driving leads to nearly 17 percent of fatal crashes and 25 percent of car-accident-related deaths occur in low-light environments. If you’ve gotten used to a sunny morning commute, driving in a dimmer setting can compromise your alertness and safety.

How about this for a fact about the number “23”, tomorrow has 23 hours.

The 23 enigma refers to the belief that most incidents and events are directly connected to the number 23, or some modification of the number 23, or a number related to the number 23.

This is, impending disasters, check it out on Wikipedia.

Sunday I still have to be up at 6am to take the dog out so I can be back to watch another English FA cup soccer game.

The UK doesn’t change until 27 March, when it’s officially European summertime. I hope someone reminds the UK weather.

To think all this bother was caused by the invention of the steam engine and train travel. Yep, so they could sort out train timetables. Before then every town and village in England chose their own time.

You could get on your horse and cart, trip along for a couple of miles to a different village and be in a different time. Just like Doctor Who.

Life was so easy then.

© John A. Bromley all rights reserved

Interesting and Scary

I saw this article on a very good healthy eating website by George Matelian, http://whfood.org.

I don't find it easy here in Las Vegas to find a decent potato. One of the best times of the year in the U.K. is when the new potato is in season. Usually a smallish yellowy fleshed potato that you just wash and cook whole. Keeping most of the goodness in the potato. To be strictly honest the best new potatoes in the UK come from the Channel islands Jersey and Guernsey.

You don't seem to get a potato like that here in the the west side of the USA.

The best potatoes I've found are from the small island of Cyprus. Cyprus is more well known for it's sunshine and wine. They also grow great oranges and lemons. The potato grown there, in a rich reddish brown soil, are quite like the UK new potato, but a lot larger.

THE INTERESTING ARTICLE:

Healthy Food Tip

Are colored potatoes healthier than white potatoes?

The differences in color between varieties of potatoes are basically differences in carotenoid and flavonoid content. Virtually all types of potatoes provide significant amounts of approximately seven to ten nutrients. While Americans are accustomed to potatoes with a white inside, potatoes in other parts of the world more commonly have starchy yellow insides. In the U.S. we call potatoes with yellow insides "specialty potatoes." However, worldwide they are the norm rather than the exception.

All colorful potatoes provide carotenoids (and some also provide flavonoids) that white potatoes do not. Carotenoids and flavonoids are pigments, and according to nutritional research, they provide us with many health benefits, including cancer protection. For example, the darker the starchy yellow flesh of a yellow potato, the greater quantity of carotenoids, including beta-carotene (and, in some cases, lutein) that is present. The blue in blue potatoes comes from their flavonoid content. Both the flavonoids found in blue potatoes and the carotenoids found in yellow potatoes help promote good health!

Some carotenoid- and flavonoid-rich potatoes currently available in different regions of the U.S. include: Yukon Gold (currently the best-selling yellow potato in the U.S. marketplace), Michigold, Donna, All Blue (also called "Purple Marker"), Purple Viking, Saginaw Gold, Red Gold, Rose Gold, and Ruby Crescent.

The presence of carotenoids and flavonoids, however, does not affect the carbohydrate content of potatoes. Potatoes all contain about one gram of carbohydrate for every four calories—they're basically all-carbohydrate when it comes to calorie content.

Technically, you'll get more fiber and minerals per bite from smaller potatoes of any kind, since they have more surface area (skin) per amount of starchy inside (total volume). The three to seven grams of fiber contained in a medium-sized potato are mostly in the skin, so consider enjoying it as well as the potato's insides the next time you cook some spuds. Of course, unless your potato is an organically grown one, you'll be getting most of the pesticide residue here—in the skin—as well, which is one of the reasons I am a big advocate for purchasing potatoes (and other foods) that are organically grown. Although there are some differences among potatoes, if you are seriously looking to lower carbohydrate intake, you need to switch to a different category of vegetable, like the leafy green vegetables.

THE SCARY ARTICLE:

This is an article I saw on yahoo.co.uk. The Ten Most Toxic Foods.

I often wonder if some of the stuff you find on the internet is not unlike listening to guys in the pub after a few pints. How much truth is there in these articles?

Rice:


It is impossible to dispute that rice has many great health benefits. However, like with most things, it may be best eaten in moderation due to its reportedly unsafe levels of arsenic. One study has suggested that one in five packs of American long-grain rice contain potentially harmful levels of the toxic substance, while others have reported concern for the levels of arsenic in rice milk and baby rice. While there is relatively little risk of the odd bowl of rice causing any long lasting harm, the consumption of high levels of arsenic has been linked to cancer.

Question is, where is the arsenic coming from? The water supply! How much should we drink a day? Fortunately the water from the tap here in Vegas taste as though it's straight from the swimming pool, with all it's additives. Probably a conspiracy by the bottled water companies.

I wonder if Agatha Christy knew this, she could have been killing people at dinner in her stories.

A post St. Valentine's breakfast

Have you tried the post St. Valentine’s Day supper? If you did and it was a success, now you may have a guest to for breakfast.

An omelette is an easy option especially in your electric wok. Decide on your filling or fillings, I like more than one. There are a myriad of ingredients from cheeses to vegetables to meat to seafood. We’ll keep this one simple but very tasty.

Sundried tomatoes and feta cheese;

Having a jar of sundried tomatoes in olive oil is a must in your stock cupboard, have a largish jar. There are so many dishes you can use them in.

Another good addition to your stock cupboard is red peppers in olive oil. Again they can be used in just about any dish you make.

Back to the omelette; Heat up your wok to a mediumish high temperature add a tablespoon or two of olive oil and ground in black pepper to your taste preference.

Spoon out two tablespoons of tomatoes onto a folded piece of kitchen role, to soak of the excess olive. Crumble up the feta cheese, the amount depending how cheesy you like it.

Beat, or much better a in blender, two eggs and two to three tablespoons of egg white (another good addition to you stock cupboard, it lasts quite awhile in the fridge) some sea salt to taste. I use that little dip in the palm of my cupped hand as a general measure. Add a little milk to bulk up the mixture.

When you blend the egg mixture, you get a lot more from the eggs. Making a much bigger omelette or more scrambled egg.

Add the tomatoes to the wok to heat through for a few minutes.

You may have to move the tomato pieces around when you’ve pored in the egg mixture.

Here is the trick wok cooking omelettes. Making sure the oil is nice and hot, swirl the oil around so it coats the wok sides. Pour in the egg mixture swirling this up the sides as well. If the wok is hot enough it should stay on the sides. Using your wooden spatula break up the bottom of the omelette to let it cook through.

Drop in the feta cheese and let start to melt.

Here’s the trickiest part, carefully fold over the sides to cover the cheese and tomato. Of course try to do all this without burning the omelette.

While you were doing this and quietly swearing under your breath, cursing the guy whoever told you could make an omelette in a wok. Your guest could have been making the toast and the coffee and setting the table. After all they have to earn their breakfast. If they haven’t already!

You could serve this with a side of grilled bacon and mushrooms or tomatoes. This omelette should be big enough for two if you gave the egg mixture a good beating.

Of course you could do all this in your Calphalon frying pan/skillet. www.calphalon.com.

To be honest these days now I have a proper kitchen. I do use regular pans on a stovetop to cook foods I had had to cook in the electric wok.

When you are buying pans get the best you can. It pays in the end. 

During the UK’s skirmish with the Argentina, I was sent to Ascension Island to do my bit for Queen and Maggie Thatcher.

Green Mountain

Rock scape from the Extinct Volcanos

Ascension island  it's self is quite a remarkable place, just a lump of rock made by the erupting volcanos.
The British navy used it has a guard island when they had shut  Napoleon away on the island of St. Helena.
There was no vegetation to speak of. The marines that were stationed there had the bright idea of making there own rainforest. They started to carry bags of soil to the top of what is now known as Green Mountain. They chose this extinct volcano because most of the time it was in cloud, subsequently natural watering. So much soil was carried there bamboo plants were planted to attract even more moisture.
Now the marines were able to grow there own produce.
The marines have gone now but there is a flourishing produce among the islanders living there.

I would stand in amazement watching a Philippino chef, cook any style of egg on a hot plate (No not poached). For an omelette he would pour the egg mixture onto the plate and fashion to a round shape, add whatever ingredients your wanted and in minutes you’d have your perfect omelette. He’d cook scrambled egg the same but obviously fashion it into scrambled egg.

Enjoy your breakfast and the rest of the day.

How was you're St. valentine's day?

How was your St. Valentine’s Day? A great success or not so good. You forgot to book a table. You always have to book a table regardless when it is. The number of times I’ve seen an embarrassed guy and a disappointed lady turned away from a restaurant, it’s totally avoidable. Book even if it’s a cold wet Monday night in the middle of February.

This post is not about restaurant booking but a meal idea to show your appreciation, or. Eh, sorry I won’t let that happen again.

A COLD SUPPER AT HOME:

First setting the scene, it’s St. Valentine’s week.

Don’t forget the flowers and candles. Everyone likes flowers and a nice smell from a candle. Girls, even guys like to receive flowers.

My favourite place for candles is L’Occitane, especially the lavender and amber candle, www.loccitane.com.

 

Decide whether it would be better sat at a table, maybe a low coffee table. 

If your only pet is a goldfish you could sit on the floor on a nice soft blanket or rug.

Have a nice tablecloth for the spread of food.

Go out and buy a chocolate fondue warmer and the Ghirardelli dark chocolate at least 60% cacoa baking chips. Make sure you can get good quality strawberries. This is for the dessert and maybe afters as well.

Have few chocolate covered strawberries ready. Have the rest when you’re sat cosying up together.

Do some research, find out what romantic or happy weepy film your intended guest would like to see. It could be a relatively new film, French kiss or Four weddings and a funeral, maybe an oldie like Casablanca or Affair to remember. Not “Fatal Attraction”.  “Love in the time of Cholera”, should be okay!!

A new friend of mine told me about Paradiso. But beware of foreign movies, one, you have to read the lines, two, your guest may not understand it anyway.

Now the meal, you can plan all this a few days before and do the shopping. There are only a few things that’d be better bought on the day. Like fresh bread and such.

This is going to be a cold dish casual supper. What you use is purely your choice and what you know your guest will appreciate. Here in Vegas, Smiths www.smithsfoodanddrug.com have a wide range of good quality cold cuts and cheeses as do the other major supermarkets. In the UK Sainsbury’s or Waitrose have always been very good. It’s hard to beat Marks & Spencer as well.

Selections you may think of: A good quality ham, turkey breast maybe roast beef. Italian salamis are hard to resist, if you like them that is. They’re so many types.

Smoked salmon is one of my favourites, you can serve with a soft cheese spread or dill spread. Salmon caviar or even proper caviar.

I really hit the spot one time and had a dozen oysters.

Pâté is a must, take your pick of the many choices, serve with wedges of lemon on fresh Italian or French bread. Don’t bother with toast, just break or cut off chunks of the bread.

Cheeses; you’ll have to be careful here. Not everyone likes cheese smelling of old socks, blue cheese isn’t for everyone. Go for European cheeses, much tastier than American varieties. Wholefoods market probably has the best selection here in Vegas. I don’t know of any cheese specialist here. Wherever you live they’ll be a good cheese shop.

Don’t forget the crackers, not Grahams. Get English style dry crackers for cheese.

Salad buy one of the pre-packed variety, save you time and messing about. Just to show you are a bit of a chef make your own dressings. They’re easy enough and quick to make, if you have a blender and much nicer than bought stuff.

What you’ll need: Balsamic vinegar, white vinegar, extra-virgin olive oil, fresh lemon or lime juice, 3 garlic cloves, small onion i.e. shallot, Dijon mustard and pinch thyme or oregano, or any herb that you like and a little soft brown sugar (optional but nicer), sea salt and fresh ground pepper

My simple dressing: Crush or mince 2 garlic cloves into a cup or whatever container you use, add equal amounts of white vinegar and olive oil, lemon/lime juice and brown sugar to your taste. Mix it well or blend it all. Set aside, make it early it’s better when it’s stood for awhile.

Made too much, so’k it’ll keep in the fridge for a few days.

Balsamic vinaigrette; (from the South beach diet book): Combine 3 table spoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 minced or crushed clove of garlic, 1 teaspoon minced onion and a pinch of the herb. Whisk or blend all together, add salt and pepper to taste.

This also keeps okay for a few days in the fridge.

Bread, there are so many good breads around these days it’s hard to go wrong. I’d go for an Italian and French Artisan bread, really good stuff.

This would be better bought on the day if you know they’ll be plenty of stock.

Fruits, the magic strawberries, maybe some grapes or pineapple. Something that you can have all ready before hand.

Drinks; Sparkling mineral water, my preferred is S. Pelligrino. 

Wine, you could go over board and have a bottle of champagne. A choice of a good white and good red will do. The choice these days is outstanding whether in a supermarket or booze specialist. For a white Pino grigio is nice and light. A lot of people play safe and go for a chardonnay, they can be a bit strong tasting for some though. Reds are more difficult as they can be more of a personal choice, Pino noir or Merlot are usually safe. The selection from Chile and Argentiniam Malbac are now getting the attention they deserve.

Don’t forget your guest might like a beer. Get something good like Fat tire, there are plenty of good Amercan dark beers around now, or a good English/Irish beer. For lager you can’t beat Stella.

A check list: Cold cuts of meat, salami, smoked salmon, pâté, cheeses, salad, bread, fruit, drinks.

The South Beach Diet Regime

South Beach Diet

For the past 14 days I’ve been manfully following the South beach diet regime. That’s phase one nearly over, because of a few slips I’ll carry phase 1 on to Friday. It’s been quite painful for me. I love my bread and potatoes. The lack of fresh carb power has made me irritable and gave me a slight headache. Especially trying to keep up my exercise sessions at the gym.

It made it quite difficult for me to adjust my eating habits. You have to ditch the carbs for two weeks. No sugar or starchy foods, no alcohol of any kind. I did wonder if you could use beer or wine in the recipes. As the alcohol is burnt of during cooking.

Eating five times a day is hard to adjust to. That’s five prescribed types of meal. No carbs. I felt I was preparing food all day long, as I was not used to preparing food the South Beach way.

Like now I only had lunch a little while ago and I’m hungry already.  I could have my afternoon snack of ½ a cup of dry roasted soy nuts and a glass of 1% or fat free milk, which has no taste at all.

Have you ever eaten Ricotta cream, I hadn’t on it’s own before or in a cheesecake. Never again, I’ll have to find another way to eat it, without it touching my mouth. The same with avocados, I can’t eat those if I feel their texture. No doughnuts or sugary cakes as a quick snack.

I could just kill a couple of English scones (home made) strawberry jam and Devonshire clotted cream, available from Whole food markets, a  typical English cream tea. www.wholefoodsmarket.com.

But besides all the grumbling I have lost between 6 and 8 lbs. and my waist, where ever that is, has diminished nearly an inch. Only 12 more pounds and 6 inches to go, losing the inches, is more important than the pounds.

The South beach diet book gives you a suggested daily meal plain and the recipes to go with it.

Most of them are quite tasty if you add a few embellishments. No extra fat or sugars, starchy food though, a few tastier vegetables and spices.

Here are a couple recipes I used and modified to my liking.

Cod with tomato and peppers;

Ingredients;

Extra-virgin olive                                                Can of diced tomatoes

A medium zucchini cut into ¼ inch slices

2 pequillo peppers sliced thinly. Buy them in a jar.

1 small sliced onion
6 oz cod fillet per person

3 garlic cloves minced                                    2 Tbsp chopped parsley

Fresh lemon zest                                                asparagus

Sea salt and fresh ground black pepper.

I also added Sundried tomatoes and fire roasted red peppers. These were from a jar; 2 sticks of celery; a can of anchovies. These were wrapped around a caper. What a job to have on your CV! Plain anchovies work fine drain them from the oil. I didn’t but a handful of capers would give a nice touch of taste, as would some pitted olives.

I used fresh pequillo peppers the first time I made this dish, I didn’t feel they added any taste. The second time I didn’t have pequillo peppers, I’ll have to buy a jar they maybe tastier.

Method

In a large enough frying pan or your electric wok, on a medium heat, heat the olive oil with some ground black pepper, I have this thing about putting in fresh ground pepper in with the oil. Add the garlic for a few minutes to cook the flavour into the oil. Add the onions to slightly soften then add the zucchini, celery, peppers and sun dried tomatoes. Add the anchovies being careful while stirring trying not to break them up. Fry these together for a few minutes to blend the flavours, stirring to make sure nothing burns then add the tinned tomatoes. Stir everything in together and simmer for about 10 minutes. Do a taste test to see if you need to season with salt and pepper.

Nestle in the cod fillets into the sauce, covering the fish with some of the mixture. Let the dish simmer for about 10 minutes or until the fish is looking opaque and cooked through.

Serve on a warmed plate.

Make a gremalata with the lemon zest and parsley, squeeze a little lemon juice in with gremalata. Sprinkle over the dish when served.

This would be great with wholemeal pasta, sweet potato fries, boiled new potatoes or brown rice.

With South beach diet, just a side salad and asparagus.

To cook the asparagus, heat a little extra-virgin (I love that phrase) olive oil, grind in some black pepper, fry the asparagus just enough to soften.
I learnt last night one of the American chefs, Rachael Domenica Ray, I think, I've never seen her show calls Extra-virgin olive oil "EVOO". Would she like me to call her "RaDaR?
Why can't they just speak English?

Grilled Salmon with Tomatoes, Spinach and Capers

Ingredients

6oz salmon fillet per person                                    3ozs baby spinach 3 cups

1 pound plum tomatoes                                           1 medium onion

1 Tbsp extra-virgin olive oil                                    1 Tbsp washed drain capers

2 minced garlic cloves                                             4 Lemon wedges

2 sticks of celery Optional, I like to add celery to almost anything.

Sea salt and freshly ground black pepper

Method

While you were preparing the ingredients have the grill/broiler on to heat up to maximum heat. Cover the grill pan with kitchen foil and brush with olive oil. You could spray with that awful cooking spray stuff.

Place the salmon flesh side up in the grill pan, season with salt and pepper to your taste. Grill without turning until salmon is cooked through, 8-10 minutes depending on your grill.

While the salmon is grilling in a large frying pan or saucepan or even better your wok. Heat the oil; add the onion and garlic and celery if using, stirring occasionally until softened, about 6 minutes. Stir in the tomatoes, spinach and capers. Cook for a few minutes, being careful not to over cook the spinach.

The salmon should be ready now. Transfer to warmed plates and spoon over the tomato mixture, squeeze over the lemon juice and serve warm.

The fried asparagus goes well with salmon.

Serve with a green and red leave salad, remember this a South beach diet meal and a blue cheese dressing.

Blue cheese dressing: Blend together ½ cup of low fat mayonnaise, 2 Tbsp of crumbled blue cheese, 1 Tbsp of fresh lemon juice and few dashes Tabasco sauce. Whisk in ¼ cup of fat-free buttermilk, season to taste with salt and black pepper.

One very thing about the South Beach diet book it has some very good recipes for quick salad dressings.

These are just a few of the meal ideas, there are plenty of meat dishes you can try.


These meals can be easily cooked in your electric wok.

Decadent slow cooked Lamb shanks

LAMB SHANKS IN PORT AND RED WINE WITH SUN DRIED TOMATOES

My first signature dish, everyone needs a signature dish or two, maybe three. Something you cook really well.

This recipe I combined from a few recipes I’d seen and eaten.

My first experience of this recipe was at a country pub not too far from Bath, www.visitbath.co.uk. The meal was so popular at the pub you would have to give your order at the time of reserving a table.

When my daughter told me this I was wondering why it was so popular. Once eating the meal I knew why, it was very good. It had to be ordered in advance as it takes a few hours to cook.

My version is cooked wholly in my electric wok and slow cooker. You can use a heavy frying pan and a casserole dish in the oven. Or even completely on a low setting in your wok.

Now the recipe:

Ingredients:

Lamb shanks                           1 per person

Plain flour                          

Virgin olive oil

Sprigs of fresh rosemary                                   

Small onions                           2 or 3 per shank

Sundried tomatoes                  half a cup drained

Port                                           125 ml

Dry red wine                             375 ml                 

Chicken stock                          125ml

Chopped parsley

Method: 

Toss the lamb shanks in the flour:

Heat the olive oil and brown the shanks with a few  sprigs of rosemary.

Drain off the excess oil on kitchen roll:

Put the shanks into your slow cooker or slow cook in the oven:

Fry the onions with the rosemary for a few minutes to soften a little, I feel this brings out more of the onion flavour, remove the rosemary.

Add the onions, sun dried tomatoes, port, red wine and chicken stock.

Cook slowly 4 to 6 hours until shanks are fully cooked; i.e. flesh beginning to fall off the bone.

Add a few sprigs of fresh rosemary towards end of cooking.

Remove shanks and keep warm. Put the heat setting on your slow cooker to high and simmer the juices until sauce thickens. Add corn flour thickener if necessary.

Sprinkle over the chopped parsley

Serve with broccoli or asparagus and fresh baby carrots.

I fry asparagus in a little olive oil and fresh ground black pepper and sprinkle with fresh lemon zest. Don't over cook the asparagus.

John’s style roast potatoes.

 Drinks, wine; a good quality rose or a light red wine. It is quite a rich dish so nothing too heavy.

Serve a lemon sorbet to clean the pallet before serving dessert.

Try a measure of peppermint liqueur or cordial with the lemon sorbet.

Something I found out getting rid of a bottle of Crème de Menthe.

Save the richer red wine and rest of the port for after dinner cheese and biscuits.