The sun is out (seems to be a little bit of a rarity lately) and its a beautiful Saturday morning. I’ve been to the markets and restocked – which was desperately needed after having been away and coming home to a completely empty fridge – and am now catching up on various odds and ends including some emails and twitter requests. I was asked for some particular recipes including some low carb pancakes, which are still in the works – I have tried out various mixes and although they have been tasty and acceptable in my own kitchen, the results have not yet been consistent enough for me to be happy with. While its perfectly fine for me to serve and eat a messy (but tasty) dish for myself, I just can not put it on someone else plate. So the experimenting will continue until I am happy with something consistently replicable and virtually fail safe. Stay tuned though!!

Another recipe request was for pork. Whilst really good bacon is hard to beat as a pork product, it hardly passes muster as a recipe given that I am not actually doing the smoking or curing. I also wanted to include the recipe for the pork belly roasted on a spit from my friend – who not only gave me the ‘recipe’ this for me but also bought the spit and cooked the pork in my own house!! That is quite my definition of spoiled actually – having a home cooked meal cooked by someone else at your own home. However most people don’t have a spit (I didn’t until a few weeks ago) and while it does make incredible roasts, it is not practical for everyone especially as the cooking requires several hours. Not that you actually have to do much once it is slowly rotating but you also don’t want to just leave it unless you don’t particularly care for your house or those of your neighbours. Plus the recipe is really not much of a recipe – it simply involves getting a really good piece of pork belly (the meat and the fat), filling it with a mixture of some herbs and garlic as you like, seasoning and then rolling and tying up, before it gets the spit treatment.

So for a pork recipe that is just as delicious, much faster and takes pork on a entirely different taste profile I thought I would share one for Pork Sang Choi Bao. Again I am not always the best when it comes to precise quantities (I don’t usually cook with measurements) but have done my best to approximate what I use, and anyway much of these need to be adjusted to individual taste preferences. This is a really light dish and is great in summer or for sharing as part of a meal with other dishes. It is actually really good cold too – just don’t put it in the lettuce cup until ready to eat to stop it getting soggy.

Pork Sang Choi Bao:

Iceberg lettuce leaves – separated into whole leaves, washed and dried

1 tbs coconut oil

500g pork mince

1 onion finely chopped

2-3 cloves garlic, peeled, crushed and finely chopped

2-3 cm piece fresh ginger finely chopped or minced

1 large red chilli, deseeded and finely chopped

1 tbs chinese rice wine

2 tbs tamari or soy sauce

2 tbs chopped spring onion

2 tbs chopped coriander leaves

Heat the coconut oil in a large frypan or wok over high heat. Add the onion, pork, ginger, chilli and garlic and cook – stirring until the meat is browned and broken up. Add the rice wine and soy sauce and cook further 2-3 minutes. Stir through the spring onion and coriander and check for seasoning. To serve, spoon pork mixture into the lettuce cups and roll up. It might get messy but its delicious!!

I have been experimenting a lot with coconut flour recently. It is not always the easiest flour to bake or cook with given its extremely high fibre content and lack of glutenous structure which tends to bind ingredients together. But one recipe that I have made a number of times and is always fail safe is this banana bread. It is gluten free, grain free, sugar free even dairy free – thankfully though it is far from taste free. It is pretty high in protein and fats too and the fruit provides carbohydrates and sweetness – so along with tasting amazing it makes a great option for ‘training fuel’ or quick portable recovery food. I think it is best eaten warm from the oven – or maybe that is just because I have never been one for patience when it comes to results, including those of the cooking variety – but because it stays so moist it is good cold or even sliced and toasted after a day or so. If you can hold off on eating it fresh then it can also be sliced and frozen and the slices taken out just when you need them. Pack in your lunch bag or training bag/pocket and it will be ready to eat in a couple of hours. It is really very quick to make but if you want you could also double the recipe, make two ‘loaves’ and freeze one. Just don’t ask me how long the banana bread will last as I really have no idea – it always get eaten pretty quickly!!

As with any recipe make it your own – if you feel like adding different fruit or nuts or chocolate chips then do so – the main reason I started using dried cranberries is because that is what was in my cupboard at the time. But you could use sultanas or walnuts or dried apples or figs – or even a mixture. There really are no rules when it comes to cooking! As you can see I am not always that precise with my measurements and don’t pay that much attention to others peoples strict measurements in baking recipes either- I think sometimes that you have to just have a feel for what is right and then also be able to adjust other ingredients according to your tastes. If you are not able to get coconut flout you could also make this with almond flour – although you will have to adjust and increase the quantity to about 3/4- 1 cup almond flour.

Banana Bread

2 large bananas

5 large eggs (if using small eggs use 6)

1/4 cup coconut oil (melted)

1 tsp vanilla extract (or use real vanilla pods and scrape out the seeds)

1/2 cup coconut flour (a generous heaping 1/2 cup though!)

1 tsp baking powder

cinnamon to taste

pinch salt

1/4 cup dried cranberries or sultanas or walnuts chopped (optional – this is up to you – obviously the fruit will add sweetness and more sugar, the nuts will add texture and a bit more fat and protein – you can mix the two or just alternate. For a real treat you could also add dark chocolate chips)

Combine the dry ingredients in a bowl. In a separate bowl mash the bananas, add the eggs and whisk to combine. Stir through vanilla and melted coconut oil. Add to the dry ingredients and mix well. Pour into a greased and lined loaf tin and bake at 180 degreesC for about 30 minutes.

……and……its really really good with some good cultured butter!

I couldn’t resist taking some of these pictures from dinner last night. Bone marrow is possibly one of the most underrated foods. Rich and delicious – kind of like eating beefy butter and also very nutritious. Plus because it is one of those foods that is not quite mainstream, you can buy the bones for next to nothing (these bones cost $1).

Bones ready for roasting

Roasted bone marrow with parsley lemon salad

Dinner!

My tip – get to know your butcher (in my case he is also the farmer) and order in some bones cut 1 or 2 inches long from good grass fed beef. Roast in a hot oven for about 15-20 minutes and serve with a parsley salad with some sharp lemon juice and olive oil (you kind of need the lemon as the bone marrow is so rich). We had ours with roasted pumpkin and a green salad on the side. And don’t throw away the bones after – you can still make good use of them by simmering in water for hours to make the most flavourful broth or stock – either to drink as is or as the base for other dishes. Home made stock is in no way remotely similar to those cubes you buy from the supermarket.

In celebration of the fact that it is a weekend, the sun is shining and life seems pretty good, I thought it a good time to expand a bit more on a subject dear to my heart – and I suspect many another heart – chocolate. In fact this follows on from a short piece I wrote that appeared recently in Triathlete Magazine on the health benefits of chocolate. But that really only scratched the surface and in case anyone needed some extra convincing, I am happy to provide some more compelling evidence….chocolate really is a health food.

Chocolate:

Much has been made recently over chocolate milk as an ideal recovery drink after strenuous exercise. And true it does contain plenty of sugar to replace glycogen levels and protein to aid in the recovery of muscle rebuilding and repair. Plus the fact that it is readily available, accessible and tastes pretty good all go in its favor. Of course for optimal nutritional recovery there may still be better options – such as ‘real’, whole foods containing both carbohydrate and protein (salmon pumpkin salad perhaps or a banana paired with almond butter) or even some of the specially formulated recovery drinks. But what about chocolate itself? Are there any benefits for athletes in consuming the real deal? OK time for some honesty – I am a chocolate fan so delving into this topic is really about justification for indulging. Thankfully there are plenty of researchers out there who have done the work and the results certainly are encouraging.

For anyone who views chocolate not only as a treat but a necessary part of life, here are some things you should know:

Chocolate is a health food:

- Chocolate is made from the cocoa bean. This ‘fruit’ containing pod is grown on cocoa tress which thrive in the hot tropics. Once harvested the fruit undergoes a fermentation and drying process before being cleaned and roasted. Next they are finely ground to produce a cocoa mass which is then separated by high pressure into cocoa butter and cocoa powder. These provide the basis for chocolate production although it is important to realize that all chocolate contains additional ingredients (including sugar) and most of the chocolate consumed contains LOTS of sugar, other oils and fats, artificial flavors and preservatives. Hence cocoa, and its potential health benefits need to be distinguished from the very different food chocolate and most certainly from the almost unrecognizable and distant relative the candy bar.

- The cocoa bean is one of the richest sources of phytochemicals with their powerful antioxidant properties. Antioxidant content of food is measured in ORACs (Oxygen Radical Absorbance Capacity Units). According to the USDA, dark chocolate has 13,120 ORACs, per 100g while blueberries have only 2,400.

- Cocoa is rich in flavonoids – a phytochemical that is also found in healthful foods such as apples, onions, tea, the skin of grapes (and hence red wine). Flavonoids have been associated with a reduced risk of heart disease but also of particular relevance for athletes, have shown potential at reducing muscle soreness after intense workouts. Importantly too, studies have shown that flavonols increase blood flow to certain areas of the brain – boosting performance at specific mental tasks as well as increasing alertness. These effects are important discoveries not only for general health and well being, bit for the athlete, optimal functioning of all body systems ultimately leads to optimal results in training and come race day.

- Cocoa is also high in nitrates. Recently beetroot juice has been touted as a potential performance enhancer due to its nitrate content. Nitrate is converted to nitric oxide which increases blood flow, lowers blood pressure and is involved with muscular contraction and cellular respiration. Research has shown a reduction in the oxygen deficit for endurance athletes when nitrates were ingested, thus potentially boosting performance.

- Chocolate can be a powerful mood booster: it stimulates the release of endorphins, and raises serotonin, the combination of which act as an antidepressant and general mood enhancer. (Perhaps useful knowledge for friends and family or tired, hungry and somewhat ‘emotional’ athletes) Even the smell of chocolate might help relax you by stimulating certain areas of the brain.

- Cocoa beans are rich in a number of essential minerals, including magnesium, calcium, iron, zinc, copper, potassium and manganese plus Vitamins A, B1, B2, B3, C, E. Cocoa also contains natural antibacterial agents.

Off to the candy store? Not so fast. The same flavanoids that confer most of the healthful benefits of chocolate, are also naturally bitter tasting. This means that much of the chocolate that is produced and consumed is processed to remove most of these compounds, and then plenty of additional sugar and other ingredients are added to make it more appealing for our sweetened palates. What this means is that the average candy bar is realistically going to offer no or extremely limited health benefits and instead pack a high fat, high sugar and high caloric punch – hardly the health food of the original cocoa bean. The best choices, health wise, are natural unsweetened cocoa powder (which is actually low in fat and calories yet contains all the beneficial flavanoids) or dark chocolate. The higher the cocoa percentage of the dark chocolate the better – bear in mind that this will also increase the bitterness of the chocolate. For most people 70% is an easy balance with enough sweetness to still be a treat and yet infinitely more healthful than a milk chocolate based candy bar. (Incidentally white chocolate is not technically a chocolate at all and has no healthful reason for being eaten.)

How to eat it: Often but in small quantities. Choose the best quality dark chocolate you can afford and stick to one or two squares per day. You can also purchase natural unsweetened cocoa powder.

Its finally official! It has been quite a while in the making but I am now offering individual nutrition consultations, plans and advice. From one-off consults to answer some general questions and set you off on the right track; to complete race day or competition nutrition strategies; to personalised packages to guide you on a daily basis; group presentations; even shopping, cooking and meal planning. And of course any of this can be adapted to suit your unique requirements – just contact me and we can discuss a plan! And no it not just for athletes – just anyone looking to make changes or improvements.

This is something that I am very excited about working on – obviously my passions lie in food and health and in particular the role that nutrition has to play in determining aspects of future and present health and well-being as well as athletic performance.

Here is the info that is also available on the website under nutrition:

How it works:

Contact me (by email) to make an enquiry. I will send you some preliminary paperwork so that I can get a better understanding of you and your needs along with pricing for packages, individual consults and custom tailored options. All of your details and information your provide will remain private and confidential and it is up to you as to how much of this information you supply. Obviously the more I know about you and your objectives and history, the better I will be able to assist you! It will also mean that your paid consult time will be spent discussing solutions and formulating a plan rather than gathering background information. At this time we will also set up an appointment for the consult. This appointment will only be confirmed once full payment is received. Consultations will be by Skype, phone or face-to-face depending on location – along with email. If circumstances change then the appointment can be rebooked but payment will not be refunded.

Why should I work on my nutrition?

Nutrition is a vital component of not only athletic performance but also in supporting a healthy and active lifestyle. Unless you are paying attention to good nutrition then you are not achieving your full potential – either on or off the racecourse. Whether you are in need of some simple changes or assistance with race and training nutrition, or searching for a complete overhaul and structured guidance when it comes to general eating habits, together we can reach those goals.

What if I’m not an athlete?

Exercising and eating well should be a primary goal for everyone. You do not need to race or be participating in structured workouts to benefit from nutritional advice – good nutrition will help support any of your activities as well as be fundamental in achieving other body composition and lifestyle goals.

Why me?

I am a Sports Nutritionist, good food fan and am currently completing my Masters in Dietetics. Having also raced as a Professional Triathlete for over 13 years on the international circuit I bring a unique skill set to the table. I am able to apply not only my education and scientific training but also my practical experience and knowledge gained form the racecourse to help devise the best nutritional plan suited to you. I understand that everyone has individual needs and requirements and your nutrition plan will be designed exclusively for you.

What to expect:

- No judging. No telling off, no laughing. I will not ever tell you that you cannot enjoy your favourite foods (well unless it is THAT bad!), or force you to eat something you really don’t like. Any food/meals suggested will be based on your needs and likes, taking into account your budget, personal situation and skill set. Personally I love cooking and all things food related and I believe in a very ‘real foods’ approach. I hope to inspire the same passion in you. However I also understand and respect, that for some people cooking is a challenge and it about simply making better choices. I can also provide structured meal plans, recipes, cooking lessons and guided shopping tours (subject to location) dependent on your requirements.

I am going to be the first to admit that I have been wrong. About a number of things. Hindsight is always a wonderful thing but so too is the evolving nature of knowledge. Both as an individual and as a collective. Experience too plays an essential role and that takes time. So it is little wonder really that viewpoints and opinions can change with time. And I think that this is not only a good thing but also something that should be encouraged. After all if you were only allowed to express one opinion and then despite what you have learnt, what you have experienced, what knowledge has advanced with increasing technology, greater scientific understanding and even greater communication around the world – you still had to stick to your original expression of opinion, the world would be stagnated and also bitter and divided.

I also think that it is healthy to have an opinion – at least one that is developed and has basis. Even if it is misguided or is in direct contrast to my own or someone else’es opinion. Dialogue is always a good thing. Far better and more interesting than apathy.

I have, over the years expressed opinions, based on current knowledge (my own and others) and also experience. But that does not mean that I still hold those exact same views. This holds for many things but perhaps most of interest to me currently is that of nutrition and what constitutes good nutrition – for both health and performance. Personally what and how I eat has changed and developed over time and also what I would recommend has also evolved. Partly this is due to just gaining more personal knowledge – having a better understanding of the biochemistry and metabolic processes underlying health and nutrition – but also in part to the evolving nature of the science of nutrition. It is a relatively new science and one that is enhanced by improvements in study technique, technology and greater sharing of all of these results and new knowledge. That we can hope to understand even a tiny fraction of the mechanisms of the human body is fascinating to me and whilst I believe no one will ever completely grasp the full spectrum of complexities both within the body and within nature, there is much being uncovered by the day. And as each new piece of information is revealed, another begs exploring. Hopefully this never ends. And I never tire of learning or seeking greater understanding. Or being able to change and adapt thoughts and actions. So you can call me out for things I might have said or expressed a view on in the past – but I probably have beaten you to it already. I will be the first to eat my words on anything once I find the scientific data.

Another area where I think I have evolved in my understanding is that of athletic demands and training for optimal condition. Again based not only on improvements and developments in exercise science but also in the long slow process of understanding my own body and how it responds to different stimuli. What I do now might be vastly different to how I prepared several or many years ago. Again I think this is adaptation and absolutely necessary. And again hindsight and maturity are wonderful. But also is the preparedness to admit fault, to admit to lacking complete understanding, even admit you are wrong. Yep its OK to eat your words and it is OK to be wrong.

I just hope my desire for learning never wanes.

OK I know it is a little late but ……Happy New Year!

The last couple of weeks have been pretty busy – with some travel, family and plenty of visitors. In between the eating and sleeping I did manage to get in a little work (aka training). Plus my Dad has been teaching me some new skills. I am a big believer in developing skills outside of the swim, bike, run – hence some of the dynamic training I have been incorporating over the last year including the boxing, yoga, plyometric drills, gym etc. The latest has been rowing. My parents are both actually World and National Champions in Masters rowing and train extremely hard. Despite this I have only been out in the boats (and reluctantly too) a handful of times in my life. The last of which was probably 5 years ago. However Boxing Day morning in Sydney seemed like a good opportunity to hit the water – if for no other reason than it was a stunning day on the harbour. Some poor unsuspecting friend of my parents was roped into joining us and we headed out in a ‘quad’. It certainly was beautiful and despite the fact that my lack of skills meant that no one actually got a decent workout in, I did not embarrass everyone entirely and also did not tip the boat. Whilst I surprised myself by thoroughly enjoying it I had a feeling though that everyone was being kinder than was warranted in regards to my skill and so for the last week I have cornered dad into giving me some more tips (at least on the indoor erg). So the new off-season sport for the week has been rowing. And I have really enjoyed it – it is extremely satisfying to try and learn new skill sets and funnily enough it was also proven to be of benefit in strengthening some areas that I need to improve on and which I think ultimately will help me recover completely from the current injury issues. I might not be a rower just yet but it has been fun and I am looking forward to jumping in a boat again on the next trip to Sydney!

I have to confess that I love mayonnaise. It’s fatty, creamy, tangy goodness goes with almost everything, it can be versatile in carrying other flavours such as herbs and spices and I more often than not will have a jar in the fridge. You shouldn’t be afraid of all fat – it is an essential dietary component and should be a welcome part on any plate (perhaps a blog on fat is warranted soon) but aside from the health benefits of fats – they plain and simple taste good.

So back to the mayonnaise – which is full of fat. I mentioned on twitter about mayonnaise and the scary ingredient lists which accompany any commercially bought mayonnaise jars. At least any I have ever seen – I am prepared to accept that there may well be less scary versions available for purchase and would welcome news of their existence – but I highly doubt it. Mayonnaise, like most other processed foods are about providing the longest possible shelf life for a product comprised of the cheapest ingredients and methods of production. Even better if the core ingredients are waste products from another production process or contain addictive ingredients (yes including sugars). And if you think you are OK because you are buying premium mayonnaise or even organic mayonnaise then think again. Read the label. Organic sugar is still sugar. Do you really need sugar in your mayonnaise? The industrially produced oils are another problem and fairly ubiquitous in any jar I have picked up – try finding one made with just olive oil. Plus there inevitably seems to be the standard inclusions of artificial flavours. Why flavours need to be added is I guess understandable – when you start with poor quality ingredients you need to mask their flavour somehow. Dumping in some chemicals appears to meet this requirement.

So if you don’t mind eating frankenfoods and prefer the immediate convenience of opening a jar – then buy your mayonnaise. Otherwise go ahead and make your own, it takes 10 minutes max. Here is how I make mine:

1 whole egg * (this will be raw in the mayonnaise so you can pasteurise if you want – I do. Risk of contamination is small from free range pastured eggs and any contaimination is most likely from organic matter on the outside of the shell. Safety of eggs can also depend on how the hens are raised -  healthy happy hens tend to produce healthy eggs. To pasteurise simply place an egg (in its shell) in 60 degree C (140 F) water for 3 minutes (using a thermometer), then into iced water to prevent cooking). DISCLAIMER: If you are pregnant or feeding young children – or generally just concerned on raw eggs – check with your Dr or health professional.

Couple teaspoons lemon juice or white wine vinegar (or lime juice) – you can add more to taste after

Salt and pepper to season

Olive oil – you will need about 1.5 cups and you want to choose an extra light flavoured oil. A full bodied oil will make the mayonnaise very ‘olivy’ flavoured which some people love. I don’t. You can use other oils if you like such as macadamia or coconut for part of the oil content but they will flavour the mayonnaise accordingly. Don’t use vegetable or canola oils or soybean oils or you may as well have bought the mayonnaise.

How: Wizz together the whole egg, salt and vinegar in a food processor (you could also use a whisk and bowl if you need an arm workout but I am too lazy). With the motor running add the oil slowly. Start with just a few drops then in a steady stream. If you add the oil too quickly it will split, so just take your time. Adding more oil will thicken the mayonnaise (which is why I don’t give an actual measurement). You should end up with a thick and creamy mix. Now taste your mayonnaise and adjust by adding mustard, more lemon juice or vinegar, lime zest, salt, any types of herbs, turmeric, chilli….whatever takes your fancy really. The place into a glass jar and in the fridge. It should last about a week – although to be honest I don’t actually know as it never lasts that long in my house.

Today I have  a special guest blog from………Pip Taylor. Yes that is my name but not me. I ‘met’ Pip (virtually anyway) some time ago when he sent me an email. I think he was upset that I had taken his domain name! But we have been in email contact ever since from oppostite sides of the world and I have to say that not only is Pip far more interesting than me and a much, much, much better gardener and forager but he is also a wonderful, adventurous and resouceful cook. I quite like having Pip to share my name with (although apologies Pip as you are not getting my domain name!) and I hope you will enjoy reading his blog and recipes. Check out his own site http://www.grytpype.co.uk/Home.html for more info on his glorious allotment garden, recipes, photos and links.

ONE MAN’S MEAT IS ANOTHER MAN’S POISON

Why is it that something I might really enjoy eating can cause utter revulsion in another? Excepting abstention for religious, cultural, allergic and sentimental reasons, why is it that I can salivate over the mere thought of opening the door of my greenhouse and sinking my teeth into just picked juicy tomato whilst others would baulk at the thought?

There are just two items of food that I find difficult to eat: one is a cheap brand of whisky, all the other brands I enjoy, and fruit cake. The reason is that in both cases I rather overindulged in them at one time and was violently ill. The mere smell of either reminds me of painful regurgitation.

Why, I may ask, are people so against certain types of food even though they have never had a bad reaction to them? One of the main reasons, today, especially amongst the young, is peer pressure. It is fashionable, when confronted with a new experience to exclaim “Yuck! How disgusting”, even if the person actually found the experience to be to the contrary. It is important that they do not stand out from the crowd and therefore the default reaction is preferred. This habit is often carried over into adult life. I have first hand experience of this: My wife, Jacky, had made some scones with black olives for my work lunch box. A rather gluttonous acquaintance of ours visited us unannounced and shortly after Jacky had offered her the plate of scones most were devoured. She was evidently enjoying them. When asked she was told that the black bits were olives. She immediately screwed up her face and exclaimed how she hated olives! and returned a half eaten scone to the plate. There is, also, self preservation whereby the brain, confronted with something unusual; perhaps of a strange texture or strong flavour, instructs the mouth to jettison the morsel as it may well be poisonous.

I have just finished a three year course in desensitisation against wasp venom. Here the venom is injected at a very low dosage and slowly increased over time till the body is desensitised and able to withstand the equivalent of two stings. It occurred to me that a similar method could be used, not for food allergies which it is already, but for food dislikes. I decided to try, with Jacky’s permission, to “desensitise” her to olives which she proclaimed to be the most vile of all foods. But, she admitted, olives aught to be something she should like. Over a period of time Jacky tried very small amounts of olives with the same result; utter revulsion. Then one day, to her surprise, she found one olive to be “Not too bad”. Now she is a complete convert, rather a connoisseur and makes a bee line for the olive counter in any Delicatessen. She is never without olives.

It is difficult to explain to a person that the food they utterly reject could be something that they could really enjoy. To them it’s a bit like saying to a eunuch: “You should try sexual intercourse, you might enjoy it.” Strange analogy, I know, but that’s the best I can do for now.

If only people could be more open to desensitisation and not rejecting food out of hand purely because of preconceived expectations, I think more people would discover the joys of food and not be a slave to it. It is better to live to eat rather than eat to live in my opinion.

 

WOODCOCK COOKED ON CABBAGE WITH JERUSALEM ARTICHOKE GRATIN

If you’re lucky to have friends that shoot or beat during the winter months you may be lucky enough to get hold of a brace of woodcock. If you have to buy a brace you may pay as much as £20. Woodcock is up there with the best of the game birds but if you like to eat a hearty meal you may wish to have a brace for yourself as they are quite small.

Woodcock is a small wading bird much sort after by game hunters for the sport. It’s rather unfortunate that some shooters are not interested in the birds after they’re shot and the birds are either left where they fall or are thrown to the ferrets. I’m a great believer that a shooter should make sure that all that he shoots will be consumed as a mark of respect for the animal. I obtained a brace of woodcock from a friend who’s a beater and he shares my views on the subject. My brace would have been left where it fell so he was grateful for me taking them.

It is recommended that the intestines of the birds be fried up and made into a paté as with woodcocks on toast. This may seem rather repulsive but the birds evacuate their bowels on take off. Presumably to lighten the load! We didn’t utilise the intestines this time but did use the hears and livers.

If you have the gratin with the woodcocks you will need to prepare this and have it in the oven for about one hour before the birds.

JERUSALEM ARTICHOKE GRATIN

Ingredients:

50/50 peeled artichokes and potatoes sliced

butter

vegetable stock

streaky bacon or pancetta

grated nutmeg,

seasoning

grated cheese topping

Take a pie dish and estimate how much artichoke/potato slices you will need and prepare them. (Artichokes are best sliced length ways.)

Get the oven on at about 180º or gas mark 4.

Butter the inside of the dish then place a mixed layer of artichoke and potato on the bottom and grate over some cheese. Spot with some butter, season and grate over some nutmeg. Repeat till you reach near the rim of the dish and finish off with the cheese layer. Pour in the stock till you can just see it rising up under the top layer. Cover and bake for an hour. Uncover and brown off at about 200º gas mark 6 for ten minutes.

On uncovering the woodcock should go in.

WOODCOCK ON CABBAGE

Ingredients:

Brace of woodcock prepared (Leave the head on and push the beak through slits made in the leg muscles. This helps keep things together.)

One sweet and crisp winter cabbage

Smoked bacon chopped finely and two rashers for wrapping the birds

woodcock hearts and livers chopped

stock

seasoning

First, if they have not been already done, you should prepare the woodcock. Use the intestines if you wish or discard if not. Take the hearts and livers and finely chop, place to one side. Fry the finely chopped bacon and add the hearts and livers. Take a sweet winter cabbage such as Greyhound and slice finely and add the bacon mixture and season. Place the cabbage mixture in a shallow dish (see photo) and add the stock so the cabbage is almost covered. Take the birds, season inside and out, wrap in bacon and place on the top of the cabbage. Place in the hot oven with the gratin for the last fifteen minutes. This will give rare birds. Add another five minutes if you prefer your birds spoiled!

Woodcock on its bed of cabbage and ready to go into the oven.

Woodcock and gratin ready to serve.

Thanks Pip!

I am in love. With a farmer. Actually there are a few of them. We meet at least once a week without fail and very often more than once and the connection is strong on both sides. Yes money is exchanged but the relationship runs far deeper than that – it really is a genuine love and one that I keep coming back for. One that should I miss a regular meeting fills me with regret and sorrow. Without my farmers, my life would be far less colourful and disappointment would be a frequent visitor.

There is the banana farmer who always slips in a couple of extras (bananas that is) after you have paid; the quiet gentle beef farmers; the lady who smells beautifully of garlic; the slightly mad but lovable man and his free range turkeys; the passionate herb man with his wondrous display of exotics; the cheese men who milk their cows and/or goats and turn this into incredible rich cheeses; the tomato lady; potato man; the couple with their blueberries by the bucket; the farmer with the greens that usually come with some bonus grubs and bugs (that is how you know its real!); the bacon man; lettuce lady…….and the list goes one. Yes they all have names but that is not the important part. Despite this special relationship I am also willing to share. Come along to any local farmers market and you can be a part. In fact go along to you own local farmers market and I can guarantee that you will also fall in love – with the people as well as the food. Supermarkets will never again feel the same – lots of products yet so very little actual food.