Seafood is a lean protein with fantastic health benefits, but how do you maximise the benefits by picking the freshest fish at the market. Follow Foodie HQ’s guide and you will always have the freshest seafood available… Unless of course you catch it yourself!

• Smell the seafood before you buy it. If there is a strong “fishy” smell chances are it has been sitting around for a long time.
• Check how busy the store is. A high turnover of customers means a high turnover of fish and you are likely to be getting fresher produce.
• If buying whole fish check the eyes and gills. The eyes should be clear, not cloudy. The gills should be red, not brown.
• The flesh of fillets should not be waterlogged or soft. It should be slightly firm to touch.
• Check for freezer burn if the fish has been frozen or packed in ice.
• When purchasing shellfish like oysters or mussels, check that the shells are not cracked. If the shells are slightly open, tap them to make sure they close. If they don’t then the fish is dead and therefore inedible.
• When in doubt ask your retailer when their shipment of fish was delivered. If it came in that day, it is the freshest you will get it.
• Buy local. If you live near the coast ask your retailer what fish was caught locally as it won’t have had to travel far.
• Even the freshest seafood will quickly spoil if you don’t store it properly on the way home. Keep an esky and some ice in your car to place the fish in, especially if it is a warm day. Alternatively, you can ask your retailer to double bag your fish with some ice.

Fish facts:

When it comes to fish, big isn’t always better. In fact, smaller fish are thought to be better for your health as they contain less mercury than the bigger, deep sea varieties like shark or swordfish.

Seafood with lower levels of mercury include atlantic salmon, herrings, sardines, prawns, lobster, squid, snapper, trevally, mullet, bream and garfish. Thes fish can be consumed two or three times per week.

Pregnant and breastfeeding women need to be particularly careful about the fish they consume. The following chart is provided by www.foodauthority.nsw.gov.au to help mothers include fish in their diets:

Pregnant & breastfeeding women & women planning pregnancy 1 serve equals 150g	Children (up to 6 years) 1 serve equals 75g
2-3 serves per week of any fish and seafood not listed below
OR
1 serve per fortnight of Shark (Flake) or Billfish (Broadbill, Swordfish and Marlin) and no other fish that fortnight
OR
1 serve per week of Orange Roughy (Deep Sea Perch) or Catfish and no other fish that week

Everybody loves chicken! It is tasty, inexpensive, easy to cook and for the carb conscious it contains zero carbohydrates. It is also packed with protein, vitamins and minerals, making it a healthy addition to the household menu. Visit the supermarket and you will soon discover there are several cuts of chicken available. So what is the difference between breast, wing, thigh and leg and what is the best way to cook them? Our Foodie HQ guide has the answer.

Available cuts:

Breast: the leanest part of the chicken (provided the skin is removed). In fact, chicken breast has less than half the fat content of a T-bone steak. Breast should be cooked quickly to avoid drying the meat. It is best pan fried or barbequed whole, or sliced for cooking in stir fries and curries.

Wing: full of flavour and good value for money. Chicken wings are a popular appetiser or snack and are usually marinated and baked or grilled. Popular marinades include satay or honey and soy. Chicken wings coated in a spicy cayenne pepper sauce and fried are known as buffalo wings.

Thigh fillets: flavoursome and tender with almost twice the fat content of breast. Fillets can be purchased with skin on or off. “Skin on” fillets are good for browning then using in casseroles and bakes. “Skin off” fillets are good for marinating and grilling or diced in curries. Thigh fillets cook fast and are popular in curries and Asian cuisines, as it remains moist.

Thigh pieces with the bone still in are called Thigh Cutlets and require a longer cooking time than fillets.

Drumstick: the leg of the chicken which is full of flavour. Drumsticks can be cooked quickly pan fried or barbequed. Or they can be cooked slowly, oven baked or casseroles. They are often marinated or coated with bread crumbs and fried.

How to cook chicken:

Chicken is a versatile meat and there are many different ways it can be cooked. Here are some of the more popular methods for cooking chicken:

Roast: baking your chicken whole in the oven is considered a healthy option. It is simple but time consuming. Chicken pieces can also be flavoured and roasted, reducing cooking times.

Poaching: another healthy cooking technique, poaching cooks your chicken slowly and gently in a large pot of seasoned liquid.

Stir-fry: a quick and easy way of cooking chicken. Use a wok or pan over very high heat and always keep your chicken moving to stop it sticking.

Pan frying: a fast, simple method for cooking chicken pieces on the stove. Pan fry your chicken in melted butter, being careful to keep the heat medium so the butter isn’t burnt when you add the meat. A TIP: is to use ½ butter and ½ oil to help stop the butter from burning.

Barbecue: a challenging yet flavoursome way of cooking. Grilling your chicken gives the meat a smoky flavour. Be careful not to overcook the meat as it will become tough.

Marinades and spice rubs work well with chicken on the bbq.

Tips and tricks:

• If possible, avoid freezing your chicken as it will lose moisture when defrosting which can make the meat tougher.

• Slice your chicken across the grain to keep it tender.

• When cooking, turn your chicken with tongs instead of a fork or you will pierce the skin and cause the juices to run out.

• Always tightly wrap chicken stored in the fridge to stop it drying out and help keep it tender.

• A meat thermometer is the best way to check if your roast chicken is done.

• Never prepare vegetables or other foods on a chopping board that has come into contact with raw chicken as it can harbor the harmful bacteria known as salmonella.

• Thoroughly clean chopping boards, knives and hands that have come into contact with raw chicken.

• Keep chicken well refrigerated at all times.

Our favourite simple chicken recipes:

As chicken is now one of the more affordable meats, it is good to have some very simple meal ideas to feed the family.

Honey Teriyaki Drumsticks

Serves 4-6

1.2 kg chicken drumsticks

½ cup Teriyaki marinade (I use Kikkoman brand)

½ cup honey

Warm honey and teriyaki marinade in microwave for approx 30 seconds to combine.

Place drumsticks in a single layer in an oven proof roasting dish. Pour over teriyaki/honey mixture and bake in the oven at 180*C for 45 – 60 mins, turning occasionally.

Serve with rice and salad or vegetables.

Easy Chicken Parmigana

Serves 4

4 chicken breast schnitzels

2 tbsp olive oil

1 x 300gm tin Edgell Tomato Supreme (usually found near tomato paste in supermarkets)

Grated cheese

Heat oil in a frypan and cook schnitzels till brown

Place cooked schnitzels on an oven tray (lined with glad bake to save clean up). Spread tomato supreme over top and sprinkle with grated cheese. Bake in oven at 180*C till cheese is melted and starting to brown – approx 5 mins.

Nice served with salad and jacket potato with sour cream.

Olive oil is one of the healthiest oils on the market. It has a high monounsaturated fat content (that’s good fat!) but is low in saturated fat (that’s the bad one). Made from the juice of the olive fruit, it is a prime component of the Mediterranean Diet. Not only is it used in cooking, but as a condiment for adding flavour, nutrients and aroma to foods.

Olive oils explained:

Take a stroll down the oil aisle of the supermarket and you will soon discover there are lots of choices when it comes to olive oil. Foodie HQ’s olive oil guide explains the differences between some of the more common oils:

Extra Virgin Olive Oil: this is the highest grade olive oil you can buy. Think of “extra” as “premium” which means it has a superior taste, colour and scent. Extra virgin olive oil is delicate, making it the ideal choice for salad dressings, dipping breads and soups. It is the perfect condiment and the best choice if you are not heating the oil.

Virgin Olive Oil: this is a close second to the “extra virgin” oil but has a slightly higher acidity. It is good for cooking but flavoursome enough to be used unheated.

Pure Olive Oil: this is a cheap blend of virgin and refined oil, not as “pure” as its name suggests. It can be used to grease a cake tin and for frying foods. Cooking at a high heat will destroy the flavour and aroma of the oil so a cheaper product, like this one, is your best choice.

Light Olive Oil: this is a lighter coloured variation of your pure olive oil. Many people believe “light” oil is lower in calories. This is not true. Light oil is lower in colour and flavour, not fat.

Debunking olive oil myths:

When it comes to olive oil there are plenty of myths out there. Here at Foodie HQ we have debunked some of the more common ones.

Myth 1: Olive oil is fattening.

This is probably the greatest olive oil myth out there. Used in moderation, a good quality extra virgin olive oil can actually be a healthy addition to your diet. It is a natural juice from the olive fruit, high in vitamin E and monounsaturated fats. Unlike butter, it contains no cholesterol.  

Myth 2: Cooking in olive oil will lower the nutritional value of the food.

The heating process itself can break down nutrients and therefore lessen the nutritional value of foods. Olive oil has no effect. In fact, adding a little extra virgin olive oil after cooking has health benefits, adding anti-oxidants and flavour.

Myth 3: All olive oils are the same.

As we’ve already explained, there are plenty of different olive oils on the market. Extra virgin is by far the best. However, olive oil is just like wine. The flavour and quality will depend on the fruit it is made from. Therefore, different years, regions and harvests will produce different quality oils.

Tips and tricks:

• Store your olive oil in a cool, dark place and it will last for more than a year. Never store it in the fridge as it will become cloudy and crystallize.
• Use olive oil to grease your pan instead of butter or margarine.
• Olive oil will keep longer than vegetable oils.
• Never heat your olive oil over its smoke point (that is the temperature at which it breaks down) as this will cause the oil to smoke and burn and give your food an unusual taste. The International Olive Oil Council estimate the smoke point to be around 210C.
• Believe it or not, extra virgin olive oil makes a fantastic moisturiser for your skin! Remember – a little goes a long way so you won’t need to use a lot of oil.

REFERENCES:

www.internationaloliveoil.org

For the first of our ‘Reviews’ Blogs I wanted to show you a little gem I found in Cotton Tree the other day. I’ve just moved to the Sunshine Coast about a month ago and have been exploring the area to work out where I might like to call home in the future, so far Cotton Tree is the top of my list.

Anyone who is a local would know this store but for those not in the ‘know’ you must visit Get Fresh at Cotton Tree. I just wish I had remembered to take my proper camera, so mobile photos will have to suffice but they don’t really do the store the justice it deserves.

They sell everything from fruit and veg to gourmet products like sauces, jams, salt, nuts. There is a bakery section, deli items and everything in between. I was so excited that I even found my favourite dip in the whole world is sold at Get Fresh, it’s the Pesto & Feta dip from In Season. Jackpot for me that I now know where to find it on the coast.

So if you are in the neighbourhood or on holidays near by and want to stock upon all things ‘Foodie’, I highly recommend this little store, the displays are gorgeous and more like art than produce and the food is so fresh and divine that I am sure everyone would find something delicious to take home.

There are many more fabulous Foodie stores in and around the Sunshine Coast, I look forward to exploring them all and brining you my Reviews.

Bye for now
Paula

Get Fresh
3/3 King Street
Maroochydore
QLD 4558
p: 07 5443 31 31

For those with a sweet tooth, there is nothing more delightful than a decadent chocolate dessert. But how do you know which chocolate to buy when baking? Foodie HQ’s guide to chocolate will answer all your cooking queries.

Brief guide to how Chocolate is made:

After fermenting, drying and roasting, the cacao beans are then finely ground to make a thick paste called ‘chocolate liquor’. This is the base ingredient in chocolate and contains cacao and cocoa butter.

As chocolate is a recipe, other ingredients such as sugar, emulsifiers, flavourings and cocoa powder are then added to achieve the type of chocolate required.

Chocolate choices:

Choosing the right chocolate for your recipe is crucial. Unsweetened, bittersweet, dark and milk are just a few of the options you will come across. So how do you pick the right one? Firstly, check that your chocolate contains cocoa butter. If it doesn’t then it is not the real deal.

Chocolate made with cocoa butter and no other oils is called Couverture.

The higher the percentage of cocoa solids in your chocolate, the less sugar, therefore the more intense and bitter the flavour and better for you!!

Whether you choose dark or milk, bitter or sweet, always buy the best quality chocolate you can afford.

Each chocolate reacts differently when baking, so recipes are designed for specific chocolate. It is not advisable to substitute types, ie: white for dark.

Unsweetened chocolate: produced specifically for baking, this bitter chocolate gives foods a deep, rich flavour.

Bittersweet chocolate: more bitter than the dark variety, this chocolate usually contains more than 50% chocolate liquor.

Dark chocolate: containing between 30% and 80% cocoa, this chocolate is made up of chocolate liquor, sugar, cocoa butter and vanilla, but does not contain milk solids.

Milk chocolate: as its name suggest, this chocolate contains milk solids, making it a sweeter and lighter in colour than the dark variety.

White chocolate: although it contains cocoa butter, this chocolate usually has a vanilla flavour. White chocolate made with vegetable fat instead of cocoa butter is not technically “chocolate”.

Cocoa powder: is made when cacao paste is pressed to remove the cocoa butter, then the remaining cocoa solids can be dried and processed to make Cocoa powder.  The best cocoa powder for culinary purposes is ‘Dutch-processed’. This involves treating it with an alkaline solution which enhances the colour and makes it less acidic.

How to cook with chocolate:

The two enemies of chocolate are heat and water which will both cause the chocolate to spoil.

So following a few basic rules will achieve the best results:

. Melting chocolate should never come into contact with water.

. Use materials such as stainless steel and glass, as porous materials like wood and some plastics may contain moisture which will cause the chocolate to seize.

. Don’t cover the hot chocolate with a lid or foil, as condensation will form and the drops of water could cause your chocolate to thicken or seize.

. Do not overheat the chocolate as this will destroy the structure. The melting point of cocoa butter is 30*C, and chocolate should never be heated above 55*C. A chocolate thermometer which measures low temperatures accurately is useful.

. Monitor white chocolate carefully when melting as it burns easier than dark chocolate.

. Always add the butter or cream to the melted chocolate before the eggs if required in a recipe. The eggs contain moisture which may seize the chocolate.

Melting chocolate – stovetop method

. Never melt your chocolate directly over heat as it will burn. Instead, place a glass bowl suspended over a small saucepan of hot water. Ensure the bottom of the bowl is not touching the water and no steam can escape and drip into the chocolate.

. Break the chocolate into small even pieces to allow the chocolate to melt quicker with less risk of lumps.

. Do not use a wooden spoon to stir the chocolate… as mentioned above.

. Try bringing the water to the boil, then remove from heat and sit the bowl of chocolate on top to melt slowly, ‘off ‘ the heat.

Melting Chocolate – microwave method

. Use a clean dry bowl such as pyrex, and do not use plastic or wooden utensils.

. Always melt chocolate uncovered so as not to create condensation.

. Microwave on medium power, in 30 second bursts, stirring and checking the chocolate’s temperature each time.  

Keeping Chocolate:  

.Chocolate reacts badly to temperature variations, such as heat, cold, light or damp.

.A dusty white mark on your chocolate is called “bloom” and is a sign of improper storage.

.Properly stored chocolate will keep for many months.

.Once opened, wrap in foil and store in a tightly sealed container in a cool, dark place.

.Cocoa powder will soak up moisture and clump together; therefore it needs to be in a well sealed container away from any damp… always sift cocoa powder well before use in baking.

Builders and mechanics aren’t the only ones who need a well stocked toolbox. The budding chef also needs the right tools for the job and that is particularly true when it comes to knives. You can’t build a house with just one hammer, nor can you construct a culinary masterpiece with just one knife. So where do you start? Well, know what knives do what and you are heading in the right direction.

The A-Z of Knives:

Visit your local kitchenware store and you will find knives of every shape and size imaginable. Our A-Z guide highlights the most common:

Boning knife: used to remove skin and meat from the bone. The boning knife is strong enough to cut accurately and flexible enough to follow the shape of the bone, therefore removing more meat. 

Bread knife: used to saw through bread and cakes. Bread knives have a serrated edge enabling them to cut through the hard crust. Using a sawing action will stop the bread from squashing when cut. 

Carving knife: used to cut slices of meat. Like the boning knife, it is strong enough to cut through the meat yet flexible enough to follow the shape of the bone. 

Cheese knife: used to cut through cheese. Often has a forked end which can be used to pick up the cut pieces. 

Chef knife: used for general cutting and chopping. Large in size and designed so the blade can be rocked from tip to the end when cutting, this is one of the most common kitchen knives on the market. The chef’s knife is also referred to as a Cook’s knife or a French knife.

Cleaver: used to chop and crush a variety of foods, especially vegetables. A cleaver can also be used to pulverise meat. It is a heavy knife with a thick blade and often has a hole at the end so it can be hung up for storage.

Filleting knife: used to fillet fish. A narrow bladed knife about 15-20cm long that easily separates the flesh of the fish from the skin. 

Mezzaluna: half moon shape knife available with a single or double blade which is used to finely chop herbs.   

 Paring knife: used to peel and cut. A smaller version of the chef knife, the paring knife usually measures 6-10cm and is considered an all purpose utensil perfect for delicate jobs. 

 

Santoku knife: used to chop and slice foods into fine and narrow pieces. Used mostly for the preparation of Asian cuisine, the santoku is similar in shape to the chef knife, but with a slightly wider blade and shorter length. It has a hollow ground edge (granton edge) which stops foods sticking to the blade, therefore reducing friction and enabling faster cutting.

Utility knife: used for slicing and chopping small foods. A basic all-purpose kitchen knife that is slightly larger than the paring knife.

Best Kitchen Knives:

There are three must have knives for every kitchen – a chef knife, a bread knife and a paring knife. Add these to your collection and you will have most cooking capers covered. When choosing a knife you are looking for balance between the handle and blade, a secure grip and a good quality blade that sharpens well. And of course ease of use is paramount which differs from person to person.

Jargon Explained:

There is a lot of technical jargon out there relating to knives, here is just a few we wanted to highlight:

 

Bolster – is the thick divider of metal between the handle and the knife blade. It makes the knife strong, adds durability and provides counter balance as the handle is usually lighter than the blade, so the bolster provides balance which improves control of the knife.

Forged – knives constructed from one solid piece of steel.

Full tang – the tang refers to the blade so a full tang means that the blade extends all the way through to the handle in one continuous piece of metal.

Granton edge – these are hollow spots on the blade which are designed to minimise the friction between the blades surface and food for speedier slicing, you often see this on some cheese knives and Santoku knives (images above).

Heel – is the back edge of the blade

Taper – is the angle at which the blade thins out from the bolster to the blade tip

Ceramic v Stainless Steel v High Carbon Knives:

Chances are most knives in your kitchen will be made from stainless steel, which is strong, durable and easy to maintain. Steel knives are generally the most affordable type of knife.

However, you are better off looking for a knife that states ‘Carbon Steel or High Carbon’ which refers to the carbon content in the blade, by adding carbon the strength of the blade is greatly improved. Asian blades tend to be made from carbon steel or high carbon and are considered stronger than Western Knives. These knives are also easier to sharpen but can be more expensive, if you cannot afford a high carbon knife go with a pure stainless steel blade to start with.

There is also the Ceramic knife which is made from zirconium oxide, a material which is almost as tough as diamond. Ceramic knives are incredibly sharp, do not corrode and rarely need sharpening, although they are easily chipped and can break if bent at an angle as their flexibility is limited.

Maintaining and Storing Knives:

To prolong the life of your knife always cut on a plastic or wooden surface to avoid damaging or blunting the blade. Blades may be damaged by being corroded by acid (when cutting lemons or tomatoes) or by high temperatures and corrosive chemicals in a dishwasher, which can result in scratches to the blade’s surface, dishwashers can also melt glue or plastic used in the knife’s construction.

 If you want your knives to last, then you need proper storage. Tossing them in a kitchen drawer will lead to chips and scratches, unless you use a hard plastic sleeve to protect the blade. The most common means for storing knives is a knife block, which sits on the kitchen bench and keeps the blades safely slotted away. TIP: Store knives in a block with the blade up so they are resting on the heel. Wall mounted magnetic bars can hold knives in place, although this is not a suitable option for ceramic knives which are non-magnetic. A padded knife case is the professional’s choice, offering the best protection. Of course safety should always come first, so no matter which storage option you use make sure your knives are out of reach of small children.

How to Sharpen a Knife:

Different knives are sharpened differently according to the composition of the blade, use and edge of the knife. For example, Western knives are traditionally made of softer steel and take an edge angle of 20-22 degrees, while East Asian knives are traditionally made of harder steel and take an edge angle of 15-18 degrees.

The two most common knife sharpeners are those that straighten the edge of the blade (sharpening steel) and those that file away the blade to create a new sharper edge (sharpening stones).

Whetstone and Carborundum are the most popular sharpening stones, although they require a degree of skill to use efficiently. They are a messy choice, needing to be lathered oil before use. Stones usually have a course side for grinding a new edge and a smooth side for polishing and finishing.

A sharpening steel is a rod used to straighten and recondition the blade. Rods come in different materials such as steel, ceramic & diamond. The easiest way to use this type of knife sharpener is to hold the rod upright, with the tip resting on a board, then rub the blade across the sharpener starting as close to the handle as possible and then pulling it towards you.

Personally I am just not proficient or coordinated enough to use either of these methods so I go for an sharpener that you ‘pull’ the knife through either a manual or an electric sharpener. Most of these come with Course, Medium and some have a Fine edge options, they are also set to an ideal 20 degree angle on both sides. TIP: Check the brand of sharpener to see if they recommend using for Asian or Western knives as the strength of the blade and angle required is different. For example Shun & Global knives have a recommended type of sharpener which will be different to Wusthof or Mundial.

References:

www.blackbookcooking.com/knives

Images from Amazon.com

Every night across the country, Australian families are sitting down to a plate of “meat and veg”. It may be a simple meal to prepare, but that doesn’t mean it has to be tasteless. Marinades are a quick, easy and cheap way to add flavour to your meat and spice up your family dinner. Follow Foodie HQ’s guide to marinating to ensure you always enjoy  flavoursome, tender food.

Marinating Methods:

There are a few different techniques when it comes to marinating, but they all have one common goal: to add flavour. You can make a paste, liquid or a dry rub of herbs and spices. The method you choose will depend on what you are marinating and the flavour you are hoping to achieve.

With the exception of a “dry rub” most marinades have three common ingredients: oils, acids and seasonings. Oils are used to stop your meat drying out. Acidic ingredients like vinegar, wine, juice and yoghurt are used to tenderise the meat. Seasonings add the flavour, with garlic, pepper, mustard, honey, soy sauce, herbs and spices all common choices.

Marinating Times:The secret to tasty marinated meat is time. For optimum results you need to allow enough time for the marinade to penetrate the meat.

Marinades which are herb and spice based can be left on from 1 hr to 1 day. But highly acidic marinades should only infuse for 1 to 2 hrs. You could also consider adding the acidic content in the last hr of marinating. Yoghurt and buttermilk are mildly acidic and work well at flavouring and tenderising meat and can be marinated overnight.

Steak and chops: 2-4 hours
Roast lamb, beef and pork: 4-6 hours (or overnight)
Roast chicken: 4-6 hours (or overnight)
Chicken wings: 2-4 hours
Prawns and squid: 1-2 hours
Fish: 2-4 hours (less time for delicate fillets)

Marinating Tips:

• When marinating for a long period of time it is best to use a glass bowl, rather than a metal one. The acidic ingredients in your marinade can react with the metal and give your food an unpleasant taste.
• If you don’t have a glass bowl, zip lock bags are a great alternative and easy to turn periodically so all the meat is coated evenly.
• Foods left in acidic marinades for too long can change colour and texture.
• Never cut or pierce your meat when marinating. Despite popular belief, this does not encourage the marinade to penetrate the meat. Instead, it allows the meat’s natural juices to escape.
• Mix your marinades well. You want a uniform flavour, not one mouthful loaded with pepper and another coated in herbs.
• If your meat isn’t entirely covered by marinade in the bowl, turn it over periodically to ensure an even coating.
• Refrigerate food that is marinating.
• NEVER PUT RAW MARINADE OVER COOKED FOOD. You must boil any marinade that you are going to use as a sauce/glaze over the cooked meat.
• Blot the meat dry before cooking to prevent it ‘stewing’ and to assist with browning the meat.

A COUPLE OF FOODIE HQ FAVOURITE MARINADE RECIPES

Greek Marinade:

This is a great basic marinade that works well with chicken or lamb.
I use it for chicken thigh pieces, or cubed breast pieces for skewers and also for lamb forequarter chops. This is enough marinade for approx 1.5kg meat.

Combine all ingredients well:
125 ml olive oil
2 tsp dried oregano
1 tsp sweet paprika
2 cloves garlic, crushed
Juice of I lemon
1 tsp salt
Ground black pepper to taste

To achieve a Spanish flavour:
Use 2 tbsp smoked paprika instead of sweet
Add 1 tbsp ground cumin seeds
Leave out lemon juice

Moroccan Lamb Tagine Marinade:

Although this one is best marinated overnight, it is extremely easy to do and the taste is out of this world!

Ingredients:
1 Kg lamb cubed
3 cloves of garlic finely chopped
(Tip: use a teaspoon of garlic paste or minced garlic to save time)
1 cup of chicken stock
2 teaspoon of salt
2 tablespoon of olive oil
5 teaspoon of Baharat Spice Mix
2 grated lemon rind
2 juice of lemon

Marinade:
Marinate the lamb cubes with salt, garlic, olive oil, Baharat Spice Mix, and the lemon rind for at least 3 hours or overnight if possible.

Cooking Method:
Preheat oven at 180 degree Celsius
Add the marinated lamb cubes into a Tagine or a casserole dish with a lid.
Add in the chicken stock and lemon juice then cook in the oven for 1 hour.

You can add any vegetables you like to this recipe; we would suggest potato or sweet potato which can be added at the start of cooking or beans, zucchini, carrots or anything else you like added 30 minutes into cooking the meat.
Serve with couscous and / or flat bread.

Check out Foodie HQ for more fabulous foodie information like lists of local Farmers Markets, Cooking Classes and Food & Wine Events.

 References:

www.taste.com.au

There is nothing more Australian than a backyard barbie. For generations, Aussie’s have enjoyed spending those endless summer nights with tongs in hand (and beer in the other) cooking up a feast for family and friends. While it might be a relaxing way to prepare dinner, barbecuing does not give you an excuse to serve char grilled chicken or tough T-bone. To ensure your steak is always succulent and your porterhouse is perfect, follow the Foodie HQ “back to basics” tips.

Barbecue tips:

• Cooking on the grill will enhance the flavour and give your meat those restaurant style grill marks. However, extra fatty meat can result in flare-ups as the fat drips down. Small or slender items (like thin sausages) can slip through the gaps so are better cooked on the hotplate.

• Never pierce or cut through meat or sausages to check that it is cooked. This allows the juices to escape, toughening and drying the meat. The most reliable way to test if your meat is cooked is to use a cooking thermometer.

• Take your meat out of the fridge for a few minutes before cooking to bring it to room temperature (never exceed 20 minutes and be extra careful if it is a warmer day). This will result in even cooking. NEVER leave chicken out of the fridge as it can quickly spoil.

• If your barbecue has a lid, always cook with it down to hold in the heat. Be aware that a lidded barbecue is often hotter than an open grill so your meat may cook a little quicker.

• To clean your BBQ quickly after cooking, turn the burners to high, close the lid (if applicable) and let the food residue burn-off for about 10 minutes. Use a wire brush to scrub the grates. The burnt-off food should simply flake away.

How to cook the perfect steak:

Most men can get sausages sizzling on the barbecue, but it is a different story when it comes to cooking steak. A few wrong turns and your steak will be tough and dry. So, for juicy and tender steak every time Foodie HQ have prepared simple step-by-step instructions.

What you will need:

• Barbecue (check you have plenty of gas before starting!)

• Tongs to turn the steak, preferably ones with a long handle to avoid singed fingers. Never use a fork as piercing the meat will allow the juices to escape.

• Oil to coat the meat before barbecuing.

• A plate for resting the steak after cooking.

Instructions:

1. Preheat your grill or hotplate on medium-high. Make sure the BBQ is fully heated before adding your meat so it cooks evenly.

2. Brush both sides of your STEAK with oil so it doesn’t stick to the BBQ. Oiling the grill creates more smoke.

3. If you want to season with salt and pepper, wait until just before cooking. Put the salt on too soon and your meat will dry out as the salt absorbs the juices.

4. Using long handled tongs, place your steak on the BBQ and cook to your likeness. Turn the steaks only ONCE as they cook. The cooking time will depend on the thickness of the steak and whether you want rare, medium or well done.

5. It is best to avoid cutting into the meat during cooking, so you need to get to know the feel of a steak at different stages. Press the centre of the steak with the back of the tongs to feel its firmness and follow the table below to achieve the perfect steak.

Using an instant read digital thermometer can take the guesswork out of cooking the perfect steak, so we have included internal temperatures in the table also.

Here is a handy grid to guide you in cooking your perfect steak: Times will vary with the thickness of the steak and the heat of your bbq, so the touch test is your best guide.

STEAK	TEMPERATURE in C	TIMING (approx)	FIRMNESS TEST
Rare	50–55	2 minutes per side	very soft
Medium – Rare	55–60	3 minutes per side	soft
Medium	60–65	4 minutes per side	springy to touch
Medium – Well	65–70	5 minutes per side	firm
Well Done	70 and above	5+ minutes per side	very firm

 

Based on a steak of about 2cm thickness

Allow for 1 C – 2 C increase in temperature during resting time.

6. Rest the meat on a clean plate for 2 – 4 minutes before serving, to allow the juices to redistribute. You can cover the meat with foil to keep it warm while waiting.

Best Barbecue Cuts:

Whether you’re cooking beef or lamb, some cuts are better on the barbecue than others. Meat with a marbled surface cooks best as the extra fat keeps the meat juicy and tender.

Best beef cuts:

• Rump steak – full flavoured and lean, works well with rubs and marinades.

• Eye Fillet – the most lean and tender cut, can be dry if overcooked

• Porterhouse / Sirloin Steak – flavoursome, with a fine yet firm texture.

• T-bone – porterhouse on one side of the bone and tender fillet on the other, perfect!

• Scotch fillet / Rib Fillet – juicy tender and full of flavour.

• Blade – lean and flavoursome steak that is good value.

Best lamb cuts:

• Chump / Forequarter Chops – work great with a marinade

• Fillet / Tenderloin – very lean, wonderful grilled then sliced over a salad

• Loin chop – great all-rounder

• Backstrap – good for cutting cubes for skewers, lamb and halloumi works well

• Frenched cutlet – very lean and tasy

• Ribs – great slow cooked with a juicy marinade. TIP- use a foil tray to keep bbq clean

Our favourite BBQ recipes:

BBQ leg of lamb with thai green spices
Taste.com.au BBQ Recipe Collection
Jamie Oliver’s best char grilled steak with salsa verde
American Style BBQ Ribs
LifeStyle Food BBQ Recipe Collection

Or join a BBQ Cooking Class to get a hands on experience.

Check out Foodie HQ for more ‘How To’ guides and other fabulous foodie information like lists of local Farmers Markets, Cooking Classes and Food & Wine Events.

References:
www.taste.com.au
www.themainmeal.com.au

Welcome to Foodie HQ’s first ever Blog Post – How to Cook Quinoa. We give you the low down on what it is, what types you can get, how to store it and prepare it. We’ll also show you the best cooking method for cooking Quinoa and share some fabulous recipes so you can experiement in using it for yourself.

It’s a Super Food so it is worthwhile giving it a go!

What is Quinoa (pronounced Keen Wah):

Quinoa is a crop native to South America that has been around for thousands of years. The seeds are harvested and eaten as a grain, which is now thought to be a super food due to its many nutritional benefits; therefore it’s great for healthy recipes.

It is said to have the highest amount of protein of all the whole grains.

It is also high in fibre, iron and many vitamins.

It is also gluten and cholesterol free. Read the rest of this entry »