The Guilt Free Kitchen by null

Author:null
Language: eng
Format: epub
Publisher: Ryland Peters & Small
Published: 2022-06-06T00:00:00+00:00

Guilt-free because…

Buckwheat is a naturally gluten-free ‘grain’, derived from a fruit seed. It has received a lot of attention recently for its apparent ability to lower blood sugar levels, which would be great news for diabetics.

A compound in buckwheat called ‘d-chiro-inositol’ may directly impact glucose metabolism and signalling between cells. It appears the d-chiro-inositol makes the body cells more sensitive to insulin, or in some cases, may even mimic insulin, so the blood sugar levels may be controlled more easily. So far, the research has only been conducted in studies with type 1 diabetes, but scientists are hopeful that the same impressive results will be seen with type 2 diabetes symptoms also.

soy salmon, wasabi mash & bok choi

The heat of wasabi is a wonderful way to liven up regular mashed potatoes, and the flavour goes really well with soy- and sesame-marinated salmon. As ever, buying sustainably caught fish is crucial if we are to have any left in the sea for future generations. The Marine Stewardship Council website (www.msc.org) has an incredibly useful ‘where to buy’ section that shows you, worldwide, down to the specific store, where you can buy MSC-certified fish.

3 tablespoons dark soy sauce

toasted sesame oil

1 teaspoon agave syrup

fresh juice of 1 lime

2 salmon fillets

500 g/1 lb. potatoes

sea salt

100 g/3½ oz. bok choi, halved lengthways if fat

extra virgin olive oil

100 ml/6 tablespoons soy cream/creamer

1 spring onion/scallion

wasabi paste or powder

1 teaspoon sesame seeds, lightly toasted

Serves 2

Mix together the soy sauce, 1 tablespoon sesame oil, the agave syrup and lime juice in a resealable bag. Place the salmon fillets inside, seal the bag and marinate for at least 20 minutes, or for a few hours if you have the time.

Put the potatoes in a saucepan of cold, salted water. Bring to the boil and cook until just tender but not falling apart. While the potatoes are cooking, bring another pan of water to the boil, add a good pinch of salt and cook the bok choi for a few minutes until just tender. I like them to still have a bit of bite. Drain and season with a drizzle of olive oil and a few drops of sesame oil. Keep warm.

When the potatoes are cooked, drain and place a dry tea towel on top to absorb any remaining moisture. After a few minutes, peel the potatoes by just pulling off the skin. Add the soy cream/creamer, plenty of olive oil and the spring onion/scallion and mash until smooth. You may need more oil as it really does soak in. Season to taste with salt, then cautiously add some wasabi paste or powder. It should be strong enough to definitely taste it though.

When the potatoes are mashed, heat a dry pan over medium heat and add the salmon fillets (reserving the marinade). Fry for 3–4 minutes, then flip over and fry until just cooked through. A minute or so before it is done, add the remaining marinade. Let it bubble, then remove from the heat.

Immediately plate up the wasabi mash, place the salmon on top and nestle the bok choi on top.

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