Garlic and Herb Pull Apart Bread: Simple Pleasures (but less salt, please)

For me there are some simple little things that make life more pleasurable- sunsets, crisp fresh sheets, sun-ripened peaches, nuzzling into my toddler's baby-soft skin, and hearing my girls laugh and watching them play.

When it comes to food, few things can beat experiencing a loaf of freshly baked bread: the earthy aroma of yeast, therapeutically kneading the dough to get the perfect consistency, the challenge of getting the yeasty dough to rise, and then the anticipation and waiting while it's in the oven. Then the comforting aroma, the crispy outside, and the soft fluffy warm inside- simple pleasure.

I have always tended to steer away from baking my own breads, either because I don't have enough time, or mostly because when the urge to bake hits I never have yeast in the house (or the yeast's expired). But I've been doing some studying lately and while researching a topic for an assignment, I came across this scary fact: About 80% of our salt intake in the Western world is from processed food, and bread is often a significant source of salt for many of us. What's more is that the food industry largely controls the world's salt consumption (except in a few countries where it's regulated).  Our need for salt is a learnt taste that can be unlearnt, not to say that we all need to have salt-free diets, but we can all benefit from less salt in our diets to lower our risk for developing high blood pressure, particularly if you're over 40, are African American, have diabetes, or have pre-hypertension- this alone makes up 70% of the US population.

So it came about one day (in the midst of a heatwave) that I ran out of bread with no plans to head to the shops, that I thought of making my own bread (with less salt, of course). Here's a recipe that is so easy and very versatile- you can add different garden fresh herbs, or cheeses, like feta or parmesan, or even olives and sundried tomatoes. Provided you're not tempted to eat the entire loaf, you'll be cutting down on salt too.


Garlic and Herb Pull Apart Bread


Adapted from http://www.taste.com.au and the fabulous Pastry Affair

1 1/2 cups tepid water (warmish)
2 teaspoons active dry yeast
2 tablespoons extra virgin olive oil
3 cups all-purpose flour
2 teaspoons salt
1/4 cup extra virgin olive oil (or butter)
3 garlic cloves, crushed
1 tablespoon dried mixed herbs (or 3 tablespoons fresh herbs, finely chopped)
1/4 cup finely grated Cheddar cheese

Combine water and yeast and set aside for 5 minutes in a warm, draught-free place, or until frothy.
In a large mixing bowl, combine flour, oil and salt. Make a well in the centre and combine with the yeast mixture to form a dough.
Knead the dough on a lightly floured surface for 7 to 10 minutes or until the dough is elastic.
Place the dough in an oiled bowl and cover with plastic wrap or a damp tea towel.
Set aside for about 1 1/2 hours or until doubled in size.
Combine the herbs, olive oil, and crushed garlic in a small bowl.
Punch down the dough.
Pull apart small pieces of dough, dip in the herb mixture and line the base of a standard-sized loaf pan.
Sprinkle a third of the cheese over this layer, continuing the layering process to three layers.
Cover with a tea towel and set aside for an additional 30 minutes or until dough has doubled in size.
Preheat the oven to 180 degrees C (350 deg F).
Bake for 25-30 minutes until golden and loaf sounds hollow when tapped on base.
Best eaten fresh out the oven.

Simple Roast Chicken: A Taste of Childhood

I remember my childhood Sunday lunches to be long lazy affairs around the pool, with delicious roasts or barbecues- lamb chops, chicken and boerewors (a South African traditional sausage)- and a variety of salads- always the standard lettuce-cucumber-tomato combination, and maybe carrot salad, coleslaw and potato salad. Somehow I recall always being roped into helping my mom in the kitchen while the rest of the family disappeared, which in retrospect seems unfair since I am the youngest of three children. But I think I at least learned a few things while helping out in the kitchen, and it likely fuelled my interest in cooking from an early age.

One of my family favourites is my mom's roast chicken. It's a classic dish with many variations, but there's something about the sweetness of childhood memories that's makes the familiar aroma and flavour combination my all time favourite. To reduce preparation and cooking time my mom would use chicken pieces instead of a whole chicken, which she would marinate the night before. Of course, this recipe is suitable for the barbecue too, and for a decadent burst of flavour, try a basting of melted butter, garlic and lemon juice.

Recipe Ingredients

10 Chicken pieces, fresh and free range preferable and trimmed of excess fat
1 tablespoon Montreal style chicken spice mix (or any other chicken spice mix)
1 teaspoon curry powder
Soya sauce to coat chicken (about 1-2 tablespoons)
Salt to taste (some spice mixes already contain salt, so be careful not to over-salt)
1 small grated onion (beware the tears!)
1 teaspoon mixed herbs
Lemon juice (optional)

Combine chicken with all the ingredients until well-coated. Store covered in the refrigerator overnight, or for at least 1-2 hours to allow the flavours to marinate.
Arrange chicken pieces on a roasting tray and place under the grill/ broiler for approximately 10 to 15 minutes on each side until golden brown and cooked through.
Serve hot with a side salad and fresh Garlic and Herb bread.

Salmon and Ricotta Phyllo Parcels: Wonder food

If there ever was a wonder food, I think salmon fits into this profile. Along with other fatty fish and seafoods, it is rich in the long chain omega-3 group of fatty acids known to have numerous health benefits:

• There is convincing evidence that eating one to two servings of fatty fish per week can lower your risk for dying from heart disease by more than one-third, by lowering blood pressure and lowering triglycerides.
• These fats are essential for the optimal development of brain and nerve development in the fetus and in infants, so it is essential if you are pregnant or breastfeeding.
• If you suffer from joint pain like rheumatoid arthritis, it can help to reduce joint tenderness and lower medication.
• Regular fish consumption may also benefit depression, Alzheimer's Disease, and is associated with lowering risk for certain cancers.

Now if you're like me and flinch at the high price of fresh salmon, don't despair as there are other ways to get your dose of omega-3's without breaking the bank. Fatty fish and seafood such as mackerel, sardines, shrimp, light canned tuna, herring, and pollock are other sources of this wonder oil. 

Don't be tempted to use flax seed oil supplements (or other plant sources of omega-3 fatty acids) as a cheaper alternative to duplicate the benefits as their health properties haven't been proven to be comparable to fish oils.

Note that shark, swordfish, king mackerel and tilefish (or golden bass/golden snapper) are high in mercury and should be avoided if you are pregnant, breastfeeding or a child.

On the other hand, you can always opt for canned salmon, which is much more affordable and is also an excellent source of calcium if you eat the soft bones. Here's a recipe idea that is great as a starter or main course that's also relatively healthy. Phyllo is much leaner that puff pastry provided you go slow on the butter or use oil instead. Ricotta cheese is generally a lower fat cheese compared to cream cheese and hard cheeses like cheddar and feta, and it's low in salt.

Salmon and Ricotta Phyllo Parcels

Ingredients

2 small heads of broccoli, broken into small florets

2 garlic cloves, finely chopped

3 sprigs scallions/green onions, chopped

1 small can pink salmon (210g), drained and flaked

250g ricotta cheese

Salt and pepper to taste

1 teaspoon lemon juice

1 teaspoon mixed dried herbs

Ready-made phyllo pastry, defrosted

Canola oil/butter for brushing

Directions

Preheat oven to 180 deg Celsius (350 deg F).

Braise the broccoli and garlic in a little oil for a minute or two, then add a little water, reducing heat to a simmer until just tender (about 3-4 minutes) then drain.

Add salmon, including mashed up bones for an excellent source of calcium.

Combine with ricotta, herbs, scallions, lemon juice, and salt and pepper to taste.

Roll out a sheet of phyllo pastry, covering the remainder with a damp paper towel to prevent drying out. On a clean work surface, brush sheet lightly with oil.

Fold sheet in half and cut it in half so that you now have two rectangles.

Spoon filling into the centre of each rectangle.

Scrunch up the edges to form a parcel, leaving the top open.

Place on a greased tray.

Brush pastry lightly with oil.

Repeat with the remaining filling and phyllo.

Place in the preheated oven for 20-25 minutes until crisp and golden.

Serve immediately with a fresh garden salad, or make smaller parcels and serve as a starter.