We have been trying to follow a 2/5 diet, two days of (relative) fasting and five days of moderate eating. The idea is to gradually lose a little weight. It’s OK but, for me, at least, the day after fasting has to be watched as binge eating is a temptation. The worst aspect, however, is snacking in the evening. Just a biscuit and cheese, square of chocolate, maybe some nuts…

One solution that seems to work for both fasting days and modest eating days, is to complement a simple meal with pickles. Baked potato, sardines on toast, cheese or cooked meats become gourmet delights when accompanied by pickles but, how healthy are they?

It turns out that many fermented foods contain probiotics, bacteria that are beneficial to health and wellbeing by increasing the good bacteria in the stomach. I immediately thought of fermented products such as wine, cider and beer – all close to my heart and possibly my downfall. No, sadly it is not alcohol the health experts are raving about. It is a range of fermented foods including those tasty pickles that spice up a simple meal.

We have a lot more to learn about pickles, including how to make them – something we shall be sharing on this blog in the future. We have learned that the high temperatures used for pasteurising products can negate any health benefits, so we have to shop wisely. We found that some high street brands of pickles had been treated in this way, so seek out good supermarkets, specialist shops, delis and those great Polish stores for a good source of unpasteurized pickles.

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The selection included in the photo include:

Jalapeño chillis (Waitrose)

Cornichons and onions (Waitrose)

Celeriac salad, Wyborny from a Polish shop (Rolnik)

Grated beetroot, Buraczki Obiadowe, also from the Polish shop (Edmal)

Pickled cucumber – home made

Tomato and onion salad – home made

Fermented foods, other than pickles, include un-pasteurised sauerkrauts and yoghurts.

Vegetarian

Gluten free

This cake, rather than bread, rarely has time to cool before it is consumed. It is simply the best banana cake that I have ever tasted. Try it – eat it – enjoy a heaven-sent treat.

Ingredients

• 2 bananas – mature, shall we say, mashed on a plate
• Half a pack of butter
• 120g soft brown sugar
• 1 egg
• Splash of milk
• Pinch bicarbonate of soda
• 190g self raising gluten-free flour

Method

• Beat the sugar and butter.
• Add the egg, mix
• Add the banana’s, bicarb & milk. Mix
• Add the flour
• Turn into a lined loaf tin, bake for 35 mins on 170

Amanda says….

The original recipe says 150g sugar but with the banana its super sweet so I have found 120g works for me.

Bill says…

This is not a fussy recipe. You can put all ingredients into a bowl and then blend. I like 135g sugar. Mind you, I have  yet to mak

e it as good as Amanda’s so maybe….

One of the high points in a bleak English January is the arrival of Seville oranges in the shops. These orange orbs are packed with Spanish sunshine and flavor, just waiting to be liberated into the best marmalade ever. The recipe I use is based on one from ‘The Fabulous Baker Brothers’. It may seem odd at first sight that artisan bread makers have a recipe for marmalade but they believe that handmade bread deserves a good marmalade. It is simple to make…..

Vegan

Vegetarian

Gluten free

Ingredients

It is best to make a small batch at a time, so 5 or 6 oranges will make about 5 jars of the good stuff.

• 5 or 6 Seville oranges – organic ones are available
• 3kg preserving sugar
• I lemon – just the juice
• 2l of water

You will need a large pan. Mine was well used by my mum for jam making so I think she would be delighted that it continues to be used in the family.

Essential too, is a square of muslin and a bit of string.

At least six clean jars/lids will be needed and these should be sterilized in the oven when you start making the marmalade.

Method

The photos explain better than words.

• Cut four slits in each orange but not right through the ends. Later, this will help to allow them to be squeezed.
• Place into the pan, add water bring to the boil and simmer for 30 minutes.
• The oranges should be soft enough to squeeze. Kitchen tongs are good for this but a wooden spoon might do. The idea is to compress the fruit like a bellows, letting the juice out. Remove each squeezed orange and place into a bowl to cool a little, reserving the juicy water for later.
• When cool enough – tongs let you get on with this while the oranges are still hot – scrape out the flesh and seeds, placing them into a muslin cloth. (It makes life easier if a bowl is lined with the cloth). Place the peel in a separate bowl ready for chopping
• The pectin for setting the marmalade is naturally contained in the pips, flesh and pith so enclose them in the bag and tie, placing back into the reserved fruity water.
• Stir in the sugar, adding the lemon juice and bring to the boil. It is going to be simmering for at least 30 minutes before you need to test for setting.
• Meanwhile, chop the peel into strips as chunky as you want. A food processor will do the job but I like hand-crafted chunks.
• Place a white plate in the freezer, ready to test the marmalade.
• Keep stirring, from time-to-time and add the chopped peel when the 30 minutes simmering is up.
• You will see the liquid progressively darken to a rich brown. Test by dribbling a teaspoon of liquid onto the plate. When it cools, run your finger through. If the sides hold up like a jelly, then it is ready. If it doesn’t, try again at 10 minute intervals until it does.
• Remove from the heat and let it cool for 15 minutes before filling sterilized jars. I use a soup ladle for this but there are specialized utensils that make it easier. Ensure lids are tightened. It will last for a year – if you don’t eat it first!

This recipe can be used to make savoury cheese scones or adapted for sweeter fruit scones. As the wet components are the same for both types. It is also easy to make a batch of both savoury and sweet scones.

The wet components:

150ml natural yoghurt

2 eggs

Mix these together in a bowl and put to one side while the dry components are prepared.

for savoury Cheese scones:

300 gm self-raising gluten free flour

I teaspoon of baking powder.

Pinch of salt (if you must)

100gm grated cheese – Cheddar is fine but other hard cheeses work well

Mix together and add to the egg and yogurt to make a dough. This can be rolled out and cut into rounds or simple made into balls. Bake in the oven at 250C for

For fruit scones:

300 gm self raising gluten free flour

1 teaspoon of baking powder

1 tablespoon caster sugar

100gm butter

50gm raisons

Mix together and add to wet mix to make dough as above.

You can see where we are going with this. To make both types in one batch, make the wet component and use half quantities of other stuff. Half and half – lovely!