what librarians eat! issue 7: july 2013
DESCRIPTION
A newsletter, or Food-letter, about what Librarians from the University of Malta eat and what they like to cook.TRANSCRIPT
Summer is raging on and here we are trying to come up with fresh recipes for all of us
to enjoy. This month’s foodletter is all about healthy fresh salads which were
suggested to us by Bertha. We also have a nice Nutella ice-cream for you to try out.
What is summer without cocktails? Well, we got you covered there as well. Try out the
tasty cocktails we found online and tell us which one is your favourite.
I hope you all appreciate the fact that you can now find all the foodletters online on
www.issuu.com. This was an amazing idea which was suggested to us by Katja and we
simply could not resist not doing.
No more teasing, here is our July issue enjoy!
Welcome
I N S I D E
T H I S I S S U E :
What Librarians Eat! J U L Y 2 0 1 3 I S S U E 7
Foods to use for
quick salads
2
Thai-Style
Melon & Beef
Salad
3
Summer Drinks 4
Chicken
Waldorf Salad
6
Nectarine &
Prosciutto
Salad
6
Smokey Bear
Quinoa Salad
7
Salad Dressings 8
Ideal for Lunch 9
Farro and
Cucumber
Salad
10
Food from
around the
worlds: Ireland
11
Nutella
Ice-cream and
Cookie Bowls
13
Ask Us
Something
14
P A G E 2
Food to use for quick salads
Quinoa is a grain-like crop grown primarily for its edible
seeds. It’s nutrient composition is very good compared with
common cereals. Quinoa seeds contain essential amino
acids like lysine and good quantities of calcium,
phosphorus, and iron. It is very similar to couscous in the
way it looks and even the way it is cooked. It is a healthier
substitute for quick healthy salads especially during the
summer months.
Couscous is another salad type staple. Commonly used in
Middle-Eastern and North African dishes, it has found it’s
way into Mediterranean and European cuisines and other
exotic dishes. In fact it was voted the 3rd most favourite
dish by French people in 2011. Couscous is a traditional
Berber dish of semolina (tiny granules of durum wheat)
which is cooked by steaming. It is traditionally served with
a meat or vegetable stew spooned over it. However, it has
found its way into refreshing salads by lifting a boring salad
with vegetables, making it more exciting.
Rice/pasta cold or warm salads have become increasingly
popular these days. They are ideal when prepared in
advance for lunches to take to work or school. You can
make any combination of flavour you like using rice or
pasta as your base. Although refreshing, due to the high
carbs one suggests to alternate and not take past or rice
salads regularly. A quick way to make rice salads is when
you have leftovers from previous meals. Instead of
throwing them away one can combine everything into a rice
salad to have for lunch the following day.
Bulgur wheat is a whole wheat grain that has been cracked
and partially pre-cooked. As a whole grain, it is a naturally
high-fiber, low-fat, low-calorie vegetarian and vegan food
ingredient. Bulgur wheat is not suitable for those on a
gluten-free diet. Though bulgur wheat is most commonly
found in tabouli (tabbouleh) salad, you can use it just like
rice or couscous, or any other whole grain, such as barley or
quinoa. Instead of rice, try pairing your favourite stir-fry or
curry with whole grain bulgur.
P A G E 3
Ingredients:
12 ounces beef sirloin, or other boneless
steak, about 1 inch thick, trimmed
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1/4 cup lime juice
3 tablespoons fish sauce
2 teaspoons sugar
1 clove garlic, grated or minced
1/2-1 teaspoon crushed red pepper
1 medium-to-large firm ripe melon
1 small green bell pepper
1 small red bell pepper
6 cups lightly packed torn Boston lettuce,
(about 1 head)
1 Red onion, sliced
Cucumber, halved and sliced
Fresh coriander leaves
Fresh mint leaves
Preheat grill to medium heat.
Season both sides of the steak with salt and pepper.
Grill the steak for about 5 minutes per side for medium-rare and 6 minutes per side for medium. Transfer the steak to
a clean cutting board and let it rest for 5 minutes before thinly slicing crosswise.
Meanwhile, whisk lime juice, fish sauce, sugar, garlic and crushed red pepper to taste in a small bowl.
Cut the melon into 5-inch-long matchsticks enough to make 4 cups. (Reserve any remaining melon for another use.)
Cut bell peppers into 2-inch-long matchsticks.
Combine the melon and peppers in a large bowl along with the lettuce, onion, cucumber, coriander and mint.
Add the sliced beef to the salad.
Whisk the dressing, pour it over the salad, and gently toss to combine.
Thai-Style Melon & Beef Salad
P A G E 4
Frosted Red Sangria
8 oz. red wine
10 raspberries
10 strawberries
1 orange
1 lemon
Ice
Combine all ingredients in a blender. Blend until
smooth and pour.
Sum m e r Drinks
What more can I say? Cocktails and Summer! There needs no explanation.
Send us your favourite cocktails so that we can showcase them in the August Issue.
White Citrus 1 bottle Lipton Diet Green Tea with
Citrus
1¾ c. white grape juice
¼ c. orange juice
1 orange, sliced
1 lemon, sliced
1 lime, sliced
Combine all ingredients in a pitcher and stir.
Red Peach
1 oz. Peach Sweet Leaf Tea
1 oz. Rum
1 bottle red table wine
1 lemon, juiced
1 oz. Sugar
2 oranges, sliced
2 ripe peaches, chopped
2 apples, chopped
Let fruit soak in tea, rum, sugar, and lemon juice
in the bottom of a large pitcher for one hour, stir-
ring occasionally. Top off with red wine, stir, and
chill. Serve over ice.
P A G E 5
Red Grapefruit 1½ oz. Camarena Tequila Silver
1½ oz. pinot noir
½ lime juice
½ oz. agave nectar
2 oz. grapefruit soda
Garnish: lime wedge
Combine all ingredients except grapefruit soda in a
glass filled with ice. Top with soda and stir. Garnish
with a lime wedge.
White Candy Apple 1 c. Shellback Rum Silver
1 bottle moscato
1½ c. apple cider
1 c. ginger ale
Garnish: apple and lemon slices
To make simple syrup, mix equal parts hot
water and sugar until the sugar is dissolved.
Combine all ingredients in a pitcher and stir.
Let it sit for two hours before serving.
White Passion Fruit
3¼ c. white wine
5¾ oz. orange liqueur
3 oz. simple syrup
3½ oz. passion fruit juice
9 oz. orange juice
1 orange, sliced
1 lime, sliced
¼ pineapple, sliced
15 ginger slices
½ pint blackberries
In a large pitcher, combine all ingredients and stir.
Serve over ice with apple and lemon slices.
P A G E 6
Chicken Waldorf Salad
Leftover cooked chicken makes this chicken Waldorf salad, loaded with apples, grapes, celery and walnuts, a snap to
assemble. If you use rotisserie chicken, keep in mind that it’s salty and omit the salt in the dressing. Serve over
watercress, with a chunk of whole-grain baguette.
Ingredients
1/3 cup low-fat mayonnaise
1/3 cup non-fat or low-fat plain yogurt
2 teaspoons lemon juice
1/4 teaspoon salt
3 cups chopped cooked chicken breast
1 medium red apple, diced
1 cup halved red or green grapes
1 cup sliced celery
1/2 cup chopped walnuts, toasted if
desired and divided
Whisk mayonnaise, yogurt, lemon juice and salt in a
large bowl.
Add chicken, apple, grapes, celery and 1/4 cup walnuts.
Stir to coat well.
Serve topped with the remaining 1/4 cup walnuts.
Nectarine & Prosciutto Salad Ingredients
2 tablespoons lemon juice
1 tablespoon finely chopped shallot
1 teaspoon Dijon mustard
1 teaspoon honey
1/8 teaspoon salt
3 tablespoons extra-virgin olive oil
8 cups arugula, trimmed if necessary
2 ripe nectarines, cut into wedges
1/2 cup shaved Parmesan cheese
3 paper-thin slices prosciutto (about 2 ounces),
torn into 2-inch strips
Freshly ground pepper
Combine the lemon juice, shallot, mustard, honey and salt
in a large bowl.
Whisk in oil until combined.
Add arugula and toss to coat.
Divide among 4 plates and top with equal portions of
nectarine, Parmesan and prosciutto.
Serve with a grinding of pepper on top, if desired.
P A G E 7
Smokey Bear Quinoa Salad
This month we had a special request by our dear friend Joe from Melitensia. He asked us if we had any gluten-free
recipes.
Dear Joe, here is your gluten-free recipe for this month and since we are talking about salads, This is also a very tasty
salad using Quinoa. For more information about Quinoa check our Page 2 about other foods one can use for salads.
Ingredients (2 servings)
1 cup mixed beans
1 cup cooked quinoa
1 red pepper, diced
2 carrots, chopped
1/2 cucumber, diced
8 baby tomatoes, cut in half lengthwise
1/4 cup curly parsley, diced
1/4 cup smokey bear dressing
1/8 medium red onion, sliced
Mix and serve!
Ingredients
1/2 cup apple cider vinegar
1/3 cup unpasteurized honey
1/4 cup extra virgin olive oil
1/4 cup water
2 tbsp onion
1 tbsp gluten-free mustard
1 tbsp lime juice
1 clove garlic
1 1/2 tsp smoked paprika
1/4 tsp dried oregano
dash of freshly ground pepper
Place all the ingredients in a blender and blend until
smooth
For the Smokey Bear Dressing
P A G E 8
Sometimes what makes a perfect salad is not what you put in it but the dressing accompanying it. Here are some quick
and tasty salad dressings that will make your taste buds tingle.
Salad Dressings
Ingredients
1/4 cup extra virgin olive oil
1/2 cup chickpeas
1/3 cup water
1/2 cup lemon juice
1/3 cup raw tahini
1 tbsp white vinegar
3 cloves garlic
1/2 tsp cumin
1/4 tsp toasted sesame oil
pinch chili flakes
Place all ingredients in a blender and blend until smooth. If the
consistency becomes too thick, add some olive oil to loosen it.
Serve immediately or place in an air-tight container and store in
the fridge.
Salad ingredients used: greens, cucumbers,
pickles, walnuts, raisins
Hummus Dressing
Honey Mustard
Dressing
Ingredients
5 tablespoons medium body honey
3 tablespoons smooth Dijon
mustard
2 tablespoons rice wine vinegar
Combine all ingredients in a bowl and whisk
until smooth. Serve as a dressing or a dipping
sauce.
Ingredients
1/4 cup balsamic vinegar
2 teaspoons dark brown sugar, optional
1 tablespoon chopped garlic
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
3/4 cup olive oil
Balsamic Vinigarette
Dressing
Beat the vinegar in a bowl with the optional sugar, garlic, salt and pepper until the sugar and salt dissolve. Then beat in
the oil by droplets, whisking constantly. (Or place all the ingredients in a screw-top jar and shake to combine.)
P A G E 9 Ideal for Lunch
Combine the cooked bulgar wheat, edamame, corn and onion in a large bowl. Bulgar wheat is cooked like rice with a
2:1 liquid to grain ratio. For 2 cups cooked, use about 1 cup uncooked.
Season with salt & pepper to taste
In a smaller bowl combine the remaining ingredients for the dressing and whisk together.
Pour the dressing over the salad and toss to combine.
Talking about salads. All the recipes in this months issue are all ‘ideal for lunch’. Salads make for refreshing lunches
and healthy snacks. This recipe is something that follows the same rules. Using Bulgar Wheat here is a salad that is
healthy and makes for a perfect lunch especially during summer. Also we have a prawn salad to die for.
Ingredients:
2 cups cooked Bulgar Wheat
1 cup shelled edamame beans (or you can
use what other beans you fancy)
1 cup frozen corn, defrosted
½ small red onion, diced
2 tablespoons extra virgin olive oil
1 tablespoon dijon mustard
½ lemon, juiced
½ orange, juiced
1 teaspoon sugar
salt & pepper, to taste
Bulgar Wheat Salad with Orange Dijon Dressing
Best if refrigerated and left to sit for at least an hour
but it can also be served immediately.
Prawn, Bell Peppers and Avocado Salad
Ingredients:
1kg cooked prawns, peeled and deveined
1 green and 1 red bell pepper, finely
chopped
5 cloves garlic, minced
1 red onion, diced
handful chopped fresh coriander
1 avocado - peeled, stone removed and diced
100ml olive oil
salt and freshly ground black pepper to
taste
Place prawns in a large mixing bowl with red and green capsicum, garlic, onion, coriander and avocado.
Drizzle with olive oil, and season with salt and pepper.
Cover, and refrigerate for at least 1 hour to allow flavours to develop.
P A G E 1 0
Farro is a food product composed of the grains of certain wheat species in whole form. The exact
definition is debated. It is sold dried and is prepared by cooking in water until soft, but still
crunchy (many recommend first soaking overnight). It may be eaten plain, though it is often used
as an ingredient in dishes such as salads and soups. It is sometimes ground into flour and used to
make pasta or bread.
Farro and Cucumber Salad
Ingredients:
1 cup farro
Kosher salt
2 cups 1-inch pieces pumpernickel
bread
5 tablespoons olive oil, divided
Freshly ground black pepper
1 teaspoon caraway seeds
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
3 small or 1 large cucumber, cut into
1-inch pieces
4 baby red or yellow beets, very thinly
sliced
1/4 cup dill sprigs
1/4 cup fresh flat-leaf parsley leaves
Cook farro in a medium pot of boiling salted water until tender but still al dente, 30–40 minutes.
Drain and let cool.
Meanwhile, preheat oven to 400°. Toss bread with 2 tablespoons oil on a rimmed baking sheet,
squeezing bread to help it absorb oil; season with salt and pepper. Toast until crisp but not hard,
10–15 minutes. Let cool.
Toast caraway seeds in a dry small skillet over medium heat, tossing, until fragrant, about 1
minute.
Coarsely chop caraway seeds. Whisk vinegar, mustard, honey, and chopped caraway seeds in a
small bowl. Gradually whisk in remaining 3 tablespoons oil; season vinaigrette with salt and
pepper.
Toss cucumbers, beets, dill, parsley, farro, croutons, and dressing in a large bowl; season with
salt and pepper.
P A G E 1 1
FOOD FROM AROUND THE WORLD: IRELAND
We know what you might be thinking! Ireland? You say,
that is not a very summerish destination. You are probably
right. However we did it on purpose. We wanted to have
some contrast with food you most probably would cook on
a cold wintery day. We decided that the best country for
this would be Ireland. Here are a few recipes which taste
great and also have a nostalgic feeling for the cold winter
days.
Shepherd’s Pie
There’s nothing like a slab of Shepherd's pie on a cold day. Shepherd’s pie is the perfect simple dinner that’s sure to
put a smile on the face of any Irish person in your life. Shepherd’s pie, or cottage pie as it’s known in Britain, is
believed to have existed since around 1791 when potatoes became an available, affordable crop to the poor. This dish
was a perfect way to stretch leftover roasted meat. Originally, the pie was lined with mashed potatoes as well as
having a mashed potato crust. The term Shepherd’s pie came into use, alongside cottage pie, from around 1870.
Here’s a simple, tasty and inexpensive recipe for Shepherd’s pie.
Ingredients:
2 tablespoons Irish butter
1 medium chopped onion
2 sliced carrots
4 tablespoons cream flour
600ml/1 pint browning stock
chopped parsley and thyme
450g/1lb cooked minced beef
675g mashed potatoes
Melt the Irish butter in a saucepan and add the chopped onion cover and let it sweat for a few minutes.
Add the carrots.
Stir in the flour and cook until it is slightly browned, then add the stock and herbs.
Bring to the boil and reduce it a little by boiling for about 5 minutes.
Add the meat and bring back to the boil.
Place in a pie dish and cover with the mashed potatoes. Put into a medium hot oven (180°C/350f/) for about 30
minutes.
FOOD FROM AROUND THE WORLD: IRELAND
Ingredients:
CRUST:
4 cups shortbread, crumbled.
4 tablespoons melted Kerrygold un-
salted butter
FILLING:
3 X 8oz cream cheese (at room temp)
1 cup sugar
2 teaspoons vanilla extract
1/3 cup Irish Cream
3 eggs (at room temp)
Preheat oven to 325°C. Lightly grease a 9” spring form pan.
Do not use sprays. Make sure you grease the sides for easier
removal.
Mix the crumbs and melted butter. Press this mixture into a
pan. Bake for approximately five minutes or until lightly
golden brown. Remove from the oven. When cool, place in
refrigerator to chill.
Next beat the cream cheese and sugar until smooth. Add eggs,
one at a time, and vanilla. Beat this very well and add Irish
Cream.
Now pour this prepared mixture over the base. Bake for ap-
proximately 80 minutes. It is best to make this a day in ad-
vance, as it sets nicely.
Traditional Irish butter shortbread
cheesecake
TIP: When I serve this, I just remove the outer pan, place on a cake plate and decorate around the perimeter with
lots of Raspberries. This way, there is no worrying about removing the base!
TIP: When the cheesecake is baked, it is supposed to be a little wiggly in the center. You may leave this in the
oven (turned off of course) for an hour to allow it to cool gradually, preventing cracking. The key here is to slowly
cool the cheesecake.
P A G E 1 3
Nutella Ice-cream and Cookie Bowls
Ingredients:
1/2 Cup Nutella
1 Tbs Vanilla
1 Cup Chocolate Chip
2 Cups Whipping Cream
1 Can (14oz) Condensed Milk
Combine the Nutella, Vanilla, Condensed milk in
a bowl.
Whisk everything together into a smooth texture.
Whip up the whipping cream until it forms soft
peaks.
Fold the Nutella mixture into the whipped cream.
Add the chocolate chips.
Place into a container and freeze over night.
What a perfect summer treat! This ice-cream is on of my favourites
and it is pretty easy to make. Also the special cookie cups make the
perfect combination. It also saves washing up later.
Here is how to make the cookie dough for the cookie
bowls.
Ingredients
2 cups all-purpose flour
1/2 teaspoon salt
3/4 cup unsalted butter, melted
1 cup packed brown sugar
1/2 cup white sugar
1 tablespoon vanilla extract
1/4 cup milk
Any amount of any mix-in you'd like -
I use chocolate chips but nuts, or fruit
would all work.
Mix all ingredients in a big bowl. That's it!
In-order to make the bowls, pre-heat the oven at 175°C.
Then simply turn over any muffin moulds you have and
place the dough over them. Bake off until the edges turn
golden, 9-12 minutes should do it. Make sure to allow
the cookie bowls to cool before removing them from the
moulds.
“Ask Us Something!” We Need more requests and questions! We appreciate the fact that you like the foodletter but you can
help us by telling us what you would like to see more of and ask us any questions you might have that has
something to do with food. This month, since it is all about salads, we decided to tackle 2 fruit salads and
show you how it is more than just throwing a bunch of fruit together.
Ingredients:
2 pints strawberries, hulled and quartered
1 pint fresh blueberries
1 pineapple, peeled, cored and cut into
2-inch cubes
1/2 honeydew, cut into 2-inch cubes
1 cup vegetable oil
1/2 cup fresh lemon juice
1/4 cup white wine vinegar
1/2 cup sugar
1 tablespoon poppy seeds
1 teaspoon Dijon mustard
1/2 teaspoon salt
Fresh mint leaves, for garnish, optional
In a large serving bowl, combine the fruit.
In a mason jar, mix together the vegetable oil,
lemon juice, white wine vinegar, sugar, poppy
seeds, Dijon mustard and salt.
Put the lid on the jar and shake until mixed
together. Store the dressing in an airtight
container in the refrigerator for up to 1 week.
Before serving, let the dressing stand to room
temperature; whisk until blended.
Drizzle desired amount of dressing over the
fruit, and gently toss to coat. Garnish with fresh
mint if desired. Serve immediately.
Fruit Salad with
Limoncello
Ingredients:
7 ounces Greek yogurt
1/3 cup good bottled lemon curd
1 tablespoon honey
1/4 teaspoon pure vanilla extract
2 cups sliced strawberries (1 pint)
1 cup raspberries (1/2 pint)
1 cup blueberries (1/2 pint)
2 tablespoons sugar
3 tablespoons limoncello liqueur
1 banana, sliced
Fresh mint springs
For the fruit salad, carefully toss together the
strawberries, raspberries, blueberries, sugar,
and limoncello. Allow them to stand at room
temperature for about 5 minutes to let the
berries macerate with the sugar and liqueur.
Gently fold the banana into the mixture.
Serve bowls of fruit with a dollop of lemon
yogurt on top. Top each with a spring of fresh
mint.
For the lemon yogurt topping, whisk together the
yogurt, lemon curd, honey, and vanilla and set aside
at room temperature.
Fruit Salad with Poppy Seeds