List of All Articles with Tag 'dri'

From creamy mashed potato and sweetcorn smothered in butter to rich tomato soup and miso-glazed aubergine, cooked veggies can be incredibly tasty. But did you know that, in some cases, munching raw vegetables can be better for your health? “When veggies are cooked, some of the heat-sensitive nutrients, such as vitamin C, can become depleted,” says functional nutritionist Pauline Cox, author of Hungry Woman: Eating For Good Health, Happiness And Hormones. “Beneficial enzymes within raw veg can also be lost to roasting and cooking.” Fresh veg can be especially appealing in summer when you’re craving filling salads and crunchy snacks. “Adding more raw to your daily dish will liven up your palate and upgrade your dinner plate,” Cox says. As with any raw ingredient, it’s important to prepare veg properly. “Whether you’re eating vegetables raw or cooked, always wash them well before consuming to help reduce pesticide residue or harmful bacteria,” suggests Maz Packham, nutritional therapist and founder of Nourishful Nutrition. Here, experts talk through eight vegetables that are delicious raw… 1. Sweet potato “Sweet potato, often associated with oven baked, roasted or mashed, can actually be consumed raw,” says Cox. But you’ll want to grate the flesh first to make it more palatable: “Grated into a slaw, sweet potatoes are a super source of beta carotene, vitamin C and fibre.” 2. Kale Baked kale chips have become very trendy in recent years as health-conscious individuals look for new ways to consume the vitamin-rich leaves. “Many individuals find it easier to digest kale once it’s been sauteed or steamed,” says registered nutritionist Jenna Hope. “However, massaging raw kale with olive oil instead can also help to aid digestion whilst preserving the vitamin C. “Additionally, adding olive oil can help to increase the absorption of fat-soluble vitamins such as vitamin K, which is also present in kale.” 3. Sugar snap peas Unlike some types of peas, there’s no need to shell sugar snaps, which are high in vitamins C and K. “Vitamin C is a powerhouse antioxidant we need to consume through foods for collagen production, to support iron absorption, and for a healthy functioning immune system,” says Packham. “Sugar snap peas are also a good source of vitamin K and folate which are abundant in green vegetables, and they’re a great source of fibre helping to support beneficial bacteria in the gut and good digestive health.” They make a delicious snack on their own or dipped in hummus. “You may want to break off the ends and remove the outer string that runs along the side; you may not even notice it,” Packham continues. “Cut the pods into smaller segments and mix into salads for extra texture and crunch.” 4. Celeriac “Rich in vitamin K, celeriac may have bone-health boosting properties, as higher intake of vitamin K is associated with a lower risk of fractures,” suggests Cox. Cut off the tough outer peel before grating, slicing ribbons with a vegetable peeler or chopping into small pieces. “Delicate in flavour but packed with goodness, celeriac makes a great addition to any salad,” Cox. “Thinly sliced into matchstick-sized strips and tossed with a dollop of olive oil, mayonnaise and a little mustard, celeriac can liven up any meal as a side dish.” 5. Cauliflower Cauliflower cheese may be a culinary classic, but you don’t have to bake this cruciferous veg to reap the health rewards. “Cauli is bursting with vitamin C, vitamin K and dietary fibre,” says Cox. She recommends: “Raw cauliflower makes a great dunker for a delicious guacamole or hummus.” However, if you have any digestive health issues you should be cautious with cruciferous vegetables like cauliflower. “They can cause excess gas as they contain an indigestible fibre called raffinose,” says Rob Hobson, registered consultant nutritionist at Healthspan. “Bacteria try and break this down in the large intestine and in the process produce gas. This could be an issue for people suffering from irritable bowel syndrome (IBS) as it can exacerbate symptoms.” 6. Baby corn While full-size corn cobs are way too tough to consume whole, baby corn (harvested before the stalks mature) is soft enough to munch whole. “Despite its size, baby corn is nutritionally rich containing vitamins A and C as well as folate and potassium,” says Packham. “The high fibre content helps support a healthy gut while also helping you to feel fuller for longer.” You can slice the stalks to add to salads or serve them as crudites, Packham suggests: “Baby corn is a great snack option and can be left whole – it tastes delicious dipped into hummus or guacamole.” 7. Courgette “Courgettes are rich in vitamin C and B6, which can also be degraded by high heat,” says Hope, and because it’s got a semi-firm texture it’s easy to adapt for raw dishes. Hope adds: “Try slicing up your courgettes and using them as an alternative to cucumber in salads, or sliced up and dipped into hummus or guacamole.” 8. Brussels sprouts Not a fan of the classic Christmas dinner side dish? “Trying them raw might just see you developing a newfound love for the humble Brussels sprout,” says Cox, recommending the brassica as a rich source of vitamins C and K. “Thinly sliced and treated like shredded lettuce, glug on a generous dose of avocado oil or olive oil and a few chopped pecans or walnuts and finish with some fresh, grilled goat’s cheese – this combo may well win you over!” As Brussels sprouts are cruciferous, the same warning applies to cauliflower for people with IBS. Hobson adds: “They contain compounds called glucosinolates which can reduce the absorption of iodine which could interfere with thyroid function. “People with underactive thyroid may want to limit their intake of these compounds. Cooking them lowers the levels of glucosinolates.” Read More Brain’s appetite control centre different in overweight or obese people – study Study reveals how muscle cells deteriorate with age, hampering injury recovery Is it heat exhaustion or are you just tired? Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

A McDonald’s employee has claimed that the fast food chain’s sweet tea is made with an entire bag of sugar. The woman named Gia, who goes by the username @gia2bad, shared a video to TikTok last month about the apparent making of McDonald’s sweet tea. In the footage, an employee appeared to be mixing the tea, as hot water was being added to it. Along with the two liquids, the employee went on to pour an entire four-pound bag of granulated sugar into the bucket. Gia also poked fun at the large amounts of sugar being used, as the text over the video read: “If y’all were wondering why the sweet tea is so sweet at McDonald’s.” She also claimed that it can take more than one bag of sugar to make the tea, writing: “Yes we use a whole bag, sometimes two.” The video went viral, with more than 1.3m views. In the comments, many people shared their shocked reactions, while poking fun at the amount of sugar filmed in the video. “Diabetes in a cup,” one quipped, while another added: “Is no one gonna talk about the bucket.” “That explains why it’s way too sweet. I always order half sweet and half unsweetened,” another wrote. Despite what was shown in the video, other people claimed that they’ve worked at McDonald’s before, and they had never seen the sweet tea made in that way. “I work there and we don’t do that…,” one wrote, while another added: “We don’t hand make sweet tea at our store it’s made with a commercial tea machine.” “We have a machine for this… I never done this when I worked at McDonald’s,” a third agreed. According to McDonald’s official website, the sweet tea is made from an “orange pekoe and pekoe cut black tea”. Some of the other ingredients in the cup include ice, and invert sugar, which “is an aqueous solution of inverted or partly inverted, refined or partly refined sucrose,” according to the Food and Drug Administration. McDonald’s also notes that in a large cup of the sweet tea, there are 40 grams of sugar. According to the FDA, its Dietary Guidelines for Americans “recommends limiting calories from added sugars to less than 10 percent of total calories per day”. For example, if you eat 2,000 calories a day, you’d only have “50 grams of added sugars per day”. @gia2bad Yes we use a whole bag sometimess 2 🤷♀️🤷♀️ #fyp ♬ original sound - DJ Veinz The Independent has contacted Gia and a representative for McDonald’s for comment. Gia isn’t the first McDonald’s employee to make claims about how the chain’s sweet tea is allegedly made. In a viral TikTok video made by former McDonald’s worker, Nicole, she also claimed that there was a lot of sugar used to make the tea. “For every four gallons of the red jug, the sweet tea, there was a full four-pound bag of sugar emptied into it,” the woman, who said she was a manager at McDonald’s, explained in the since-deleted video, which has been shared on YouTube. “One pound per gallon of tea. I stopped drinking the tea after I realised that. Because that’s nasty.” Read More McDonald’s to investigate allegations worker was taunted over rape Mark Zuckerberg reveals his 4,000 calorie diet and large McDonald’s order Coca-Cola, McDonald’s and PepsiCo named as worst packaging polluters in UK Mark Zuckerberg reveals his 4,000 calorie diet and large McDonald’s order Budget Bites: Three recipes to keep food bills down before pay day I was an air fryer sceptic – now I can’t stop using it

Cold drinks are hotter than ever.

Pay day always seems too far away, but if you still want to eat like a king, we have it covered. As part of our Budget Bites column – where we’ve teamed up with Sorted Food to bring you easy, affordable, quick and (most importantly) tasty recipes once a month – we’ve brought you three seasonal dishes that make the most of your staple ingredients while keeping your fresh shopping list minimal. This month, we’re elevating chicken wings and pork mince to new heights across three meals that don’t skimp on flavour. We’ve also provided a handy shopping list for the ingredients (though hopefully most of it will be knocking about already), which are used across all recipes to ensure minimal food waste. You just need to decide where to shop, whether it’s locally or online. Shopping list 8 cloves garlic 20g fresh ginger 5 spring onions 1 lime 200g fresh spinach 150g frozen peas 250g pork mince 500g chicken wings 200g dried pasta (of your choice) 150g basmati rice 200g dried medium egg noodles 2 tbsp gochujang 1 tbsp tomato purée/tomato paste 2 tbsp vegetable oil 2 tbsp sesame oil 1 tbsp cider vinegar 3 tbsp fish sauce 1 tsp caster sugar Sticky Korean wings with pea and sesame rice Track down some good, Korean-branded gochujang from your local Asian supermarket. It makes all the difference! Serves: 2 Ingredients: 2 tbsp gochujang 2 tbsp fish sauce 1 tbsp cider vinegar 1 tsp caster sugar 2 clove garlic 500g chicken wings 5 spring onions 2 tbsp sesame oil 150g basmati rice 150g frozen peas Method: 1. Preheat: preheat the oven to 210C and line a large baking tray with baking paper. 2. Assemble the glaze: add 2 tbsp of gochujang, 2 tbsp of fish sauce, 1 tbsp of vinegar, and 1 tsp of sugar to a large mixing bowl. Peel, then finely grate in 2 cloves of garlic – we will use the rest later. 3 Mix and coat: add 500g of chicken wings to the bowl and give everything a good mix, ensuring the wings are well coated. 4. Tray em’ up: lay the coated wings onto the lined tray, ensuring they are well spaced. 5. Roast: roast in the oven for 20-25 minutes, until charred in places and cooked throughout. Get on with the rest of the dish in the next steps while you wait. 6. Chop chop: thinly slice 5 spring onions crossways, then peel and mince the remaining 2 cloves of garlic. 7. Preheat the pan: add 2 tbsp of sesame oil to a medium saucepan and place it over a medium-high heat. 8. Fry: once the oil starts to shimmer and loosen, tip in ¾ of the spring onions and all the garlic. Fry for 2-3 minutes, until fragrant. 9. Add the rice: wash 150g of rice in a sieve under running water, shake off any excess moisture, add it to the pan, and stir to coat. 10. Add the water: add 320ml of water to the pan along with a generous pinch of salt, then bring everything up to a boil. 11. Cook the rice: reduce the heat to low, cover with a lid and cook for 8-10 minutes, until the grains are nearly soft and almost all the water has been absorbed. 12. Add the peas: crack on with a bit of washing up! When the rice timer sounds, add 100g of peas, replace the lid, and steam them with the rice for another 2 minutes until they are both soft and all the water has been absorbed. 13. Serve: once the rice is ready, fluff the grains with a fork and divide between serving plates. Add the wings, scatter over the reserved spring onions, and serve. Cambodian-style pork and ginger stir-fried noodles Black pepper is key in this recipe for heat and depth, don’t go easy! Serves: 2 Ingredients: 2 tbsp vegetable oil 250g pork mince 5 spring onion 20g fresh ginger 3 cloves garlic 1 limes 200g dried medium egg noodles 200g fresh spinach 3 tbsp fish sauce 1 tsp caster sugar Method: 1. Preheat the pan: fill the kettle with water and put it on to boil, this will be for the noodles later. Add 2 tbsp of oil to a large frying pan and place it over a medium-high heat. 2. Fry the pork: once the oil starts to shimmer and loosen, tip in 250g of pork mince. Fry, breaking up occasionally for 10-12 minutes, until crisp and golden. Get on with the rest of the dish in the next steps while you wait. 3. Chop chop: thinly slice 5 spring onions crossways, then peel and mince 20g of ginger and 3 cloves of garlic. Cut 1 lime into 4 wedges. 4. Get the noodles on: add 200g of noodles to a medium saucepan, season with salt, and cover with boiling water from the kettle. Place the pan over a high heat. 5. Cook the noodles: cook the noodles for 5-6 minutes, until soft but still with a slight bite. Get on with the rest of the dish in the next steps while you wait. 6. Fry: once the pork is ready, add the spring onions, ginger, and garlic. Fry for a further 2-3 minutes, until fragrant. 7. Add the spinach: add 200g of spinach to the pan and fry for a further 1-2 minutes, until the leaves darken and wilt. 8. Add the noodles: once the noodles are ready, use tongs to transfer them into the pan. Toss to mix everything together. 9. Add some flavour: add 3 tbsp of fish sauce, 1 tsp of caster sugar, and a very generous grind of black pepper. Continue to fry for 2-3 minutes, tossing occasionally. 10. Serve: divide between plates and serve with the lime wedges. Gochujang pork ragu pasta This recipe also works really well with beef mince! Serves: 2 Ingredients: 2 tbsp sesame oil 250g pork mince 200g dried pasta 10g fresh ginger 3 cloves garlic 2 tbsp gochujang 1 tbsp tomato purée/tomato paste Method: 1. Get the kettle on: fill the kettle with water and put it on to boil – this will be for the pasta later. 2. Preheat the pan: add 2 tbsp of sesame oil to a large frying pan and place it over a medium-high heat. 3. Get the pork on: once the oil starts to shimmer and loosen, add 250g of pork mince. Fry for 8-10 minutes, breaking it up occasionally, until crisp and golden. Get on with the rest of the dish in the next steps while you wait. 4. Get the pasta on: add 200g of pasta to a medium saucepan along with a generous pinch of salt. Cover with boiling water from the kettle and place the pan over a high heat. 5. Cook the pasta: cook for 8-10 minutes, until soft but still with a slight bite. Get on with the rest of the dish in the next steps while you wait. 6. Chop chop: peel and cut 10g of ginger into thin matchstick-like strips, then peel and mince 3 cloves of garlic. 7. Fry: once the pork is ready, add the garlic and fry for a further 1-2 minutes, until fragrant. 8. Add the pastes: add 2 tbsp of gochujang and 1 tbsp of tomato paste to the pan. Continue to fry for a further 1-2 minutes, until sticky and darkened. 9. Add the pasta: once the pasta is ready, use tongs or a slotted spoon to transfer it into the pan with the pastes and pork. Reserve a mugful of pasta water for the next step. 10. Mix and toss: add a splash of the pasta’s cooking water and toss to coat. Add another splash to loosen if the mix looks a little thick – we are looking for a loose sauce that coats the pasta in a red glaze. 11. Serve: divide the pasta between plates and top with the raw strips of ginger for freshness. In response to the rising cost of living, we have teamed up with Sorted Food to bring you easy, affordable, quick and (most importantly) tasty recipes once a month. Find out more about Sorted and their nifty meal-planning app Sidekick at sortedfood.com/sidekick. Read More Marina O’Loughlin is wrong – there’s joy in solo dining Meal plan: Romesco chicken and other recipes to fall in love with School holidays sorted: Fuss-free and nutritious family dinner recipes A week’s worth of summery recipes (even when the weather is dire) The dish that defines me: Frank Yeung’s prawn wontons Discovering Sierra Leonean flavours in South London

Have you ever fallen in love with a recipe? Romesco chicken has stolen my heart this week. I’ve made it again and again, filled my phone with thirst traps of it, sent it to my mum, wooed a late night visitor with it. For me, it perfectly encapsulates this annual moment when even summer is suffering from burnout but we’re not quite ready for it to be over. It’s packed with warming flavours, but feels light enough to enjoy if the sun ever comes out of hiding. Other recipes on this week’s meal plan – sticky ginger aubergine with rice, caramelised lemon butter orzo, and creamy courgette butter beans – follow the same vein. Seasonal and fresh and interesting but hearty enough to keep the chill off in the evenings. Lastly, if anyone else has instigated a last-ditch midsummer health kick, I feel you. In an attempt to rein in my bad habit of overdoing it (an occupational hazard), I’ve been hitting the gym and eating crispy chilli beef protein bowls. I can’t promise results but I can guarantee it’s less boring than boiled chicken and broccoli. Getting your five-a-day also wouldn’t go amiss. Romesco roast chicken thighs with green beans This delightful recipe combines succulent roasted chicken thighs with a rich and flavourful romesco sauce, served alongside crisp green beans and topped with creamy feta cheese. The romesco sauce, made with roasted red peppers, almonds and spices, complements the tender chicken thighs perfectly. This dish is not only delicious but also easy to prepare, making it an ideal choice for a satisfying weeknight dinner or a special occasion. Serves: 4 Prep time: 20 minutes | Cook time: 40 minutes Ingredients: For the roast chicken thighs: 8 bone-in, skin-on chicken thighs 2 tbsp olive oil 1 tsp salt ½ tsp black pepper 1 tsp paprika ½ tsp garlic powder ½ tsp dried thyme For the romesco sauce: 2 large roasted red peppers (from a jar or freshly roasted) ½ cup almonds, toasted 2 cloves garlic, peeled 2 tbsp tomato paste 2 tbsp red wine vinegar ¼ cup olive oil ½ tsp smoked paprika ½ tsp cayenne pepper (adjust to your preferred level of spiciness) Salt and pepper to taste For the green beans: 1 lb (450g) fresh green beans, trimmed 2 tbsp olive oil Salt and pepper to taste For serving: ½ cup crumbled feta cheese Method: Preheat your oven to 220C. Prepare the roast chicken thighs: pat dry the chicken thighs with paper towels. In a large bowl, mix together olive oil, salt, black pepper, paprika, garlic powder, and dried thyme. Add the chicken thighs to the bowl and toss them in the mixture, ensuring they are well coated. Place the chicken thighs skin-side up on a baking sheet or roasting pan. Roast the chicken thighs in the preheated oven for about 30-35 minutes or until the internal temperature reaches 74C and the skin is crispy. Prepare the romesco sauce: in a food processor, combine the roasted red peppers, toasted almonds, garlic, tomato paste, red wine vinegar, olive oil, smoked paprika, cayenne pepper, salt, and pepper. Blend until you achieve a smooth sauce consistency. Taste and adjust seasoning as needed. Prepare the green beans: in a large frying pan, heat olive oil over medium heat. Add the trimmed green beans and season with salt and pepper. Cook for 8-10 minutes, stirring occasionally, until the beans are tender yet still crisp. Assemble the dish: once the chicken thighs are done roasting, remove them from the oven. Spoon a generous amount of romesco sauce over each chicken thigh. Serve: divide the feta-topped green beans among four plates, and place two romesco-coated chicken thighs on each plate. Sprinkle the crumbled feta cheese on top of the chicken thighs and serve immediately. Sticky ginger aubergine with rice This mouthwatering dish features tender chunks of aubergine coated in a sticky, sweet and tangy ginger sauce. Served with fluffy white rice, this recipe offers a delightful combination of flavours and textures. Whether you’re a vegetarian or simply looking for a delicious plant-based meal, this sticky ginger aubergine with rice is a perfect choice. Serves: 4 Prep time: 15 minutes | Cook time: 25 minutes Ingredients: For the sticky ginger aubergine: 2 large aubergines, cut into bite-sized cubes 3 tbsp cornstarch ¼ tsp salt ¼ tsp black pepper 2 tbsp vegetable oil 3 cloves garlic, minced 2 tbsp fresh ginger, grated ¼ cup soy sauce ¼ cup rice vinegar ¼ cup water 3 tbsp brown sugar 1 tbsp sesame oil 2 spring onions, sliced (for garnish) Sesame seeds (for garnish) For the rice: 2 cups jasmine rice (or your preferred type of rice) 4 cups water Pinch of salt Method: Prepare the rice: rinse the rice thoroughly under cold water until the water runs clear. In a medium-sized saucepan, combine the rinsed rice, water and a pinch of salt. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 15-18 minutes or until the rice is tender and the water is absorbed. Once done, fluff the rice with a fork and keep it warm. Coat and fry the aubergine: in a large mixing bowl, toss the cubed aubergine with cornstarch, salt, and black pepper until evenly coated. Heat the vegetable oil in a large frying pan or wok over medium-high heat. Add the coated aubergine in batches, ensuring they have enough space to cook evenly. Fry for about 3-4 minutes per batch or until the aubergine is golden brown and crispy on the outside. Remove the fried aubergine and place it on a plate lined with paper towels to drain excess oil. Prepare the sticky ginger sauce: in the same pan or wok, discard any excess oil, leaving about a tablespoon. Add minced garlic and grated ginger, stirring constantly for about 1 minute until fragrant. Mix in the soy sauce, rice vinegar, water, brown sugar and sesame oil. Bring the sauce to a simmer and cook for about 2-3 minutes until it thickens slightly. Combine the aubergine and sauce: add the fried aubergine to the pan with the sticky ginger sauce. Toss the aubergine in the sauce until it’s well coated and the sauce thickens to a sticky consistency, about 2 minutes. Serve: serve the sticky ginger aubergine over a bed of fluffy rice. Garnish with sliced spring onions and sprinkle sesame seeds on top for an extra touch of flavour and presentation. Creamy courgette butter beans This luscious and comforting dish combines tender courgettes with creamy butter beans in a flavourful sauce. The courgettes add a refreshing taste and a vibrant green colour to the dish, while the butter beans bring a velvety texture and richness. Infused with herbs and spices, this recipe is not only easy to prepare but also a delightful way to enjoy the goodness of vegetables and beans in one delicious meal. Serves: 4 Prep time: 10 minutes | Cook time: 20 minutes Ingredients: 2 medium courgettes, diced 1 can (14 oz) butter beans, drained and rinsed 1 small onion, finely chopped 2 cloves garlic, minced 2 tbsp olive oil 1 cup vegetable broth (or water) ½ cup heavy cream or coconut cream for a dairy-free option 1 tsp dried thyme ½ tsp dried oregano ½ tsp paprika Salt and pepper to taste Fresh parsley, chopped (for garnish) Method: In a large frying pan, heat the olive oil over medium heat. Add the chopped onions and sauté until they become translucent, about 2-3 minutes. Add the minced garlic and cook for an additional 1 minute, being careful not to burn the garlic. Stir in the diced courgettes and cook for about 5 minutes or until they start to soften. Add the drained and rinsed butter beans to the pan, stirring them with the courgettes and onions. Pour in the vegetable broth (or water) and bring the mixture to a gentle simmer. Let it cook for about 5 minutes, allowing the flavours to meld and the beans to heat through. Reduce the heat to low, then add the heavy cream (or coconut cream) to the pan, stirring well to combine. Let it simmer gently for another 3-4 minutes, allowing the sauce to thicken slightly. Season the dish with dried thyme, dried oregano, paprika, salt, and pepper. Adjust the seasonings to your taste preferences. Once the courgettes are tender and the sauce has thickened to your desired consistency, remove the pan from the heat. Serve the creamy courgette butter beans hot, garnished with chopped fresh parsley for a pop of colour and added freshness. Caramelised lemon butter orzo with cavolo nero This delectable recipe features caramelised lemon-infused orzo pasta, paired with nutritious cavolo nero. The sweet and tangy flavours of caramelised lemon butter perfectly complement the earthy taste of cavolo nero, creating a delightful and wholesome dish that’s both satisfying and nourishing. This dish is a delightful vegetarian option that will surely impress your taste buds. Serves: 4 Prep time: 10 minutes | Cook time: 20 minutes Ingredients: 1 cup orzo pasta 2 tbsp unsalted butter 1 large lemon (zest and juice) 2 tbsp brown sugar 1 bunch cavolo nero, stems removed and leaves chopped 2 cloves garlic, minced ¼ cup vegetable broth or water Salt and pepper to taste Grated parmesan cheese (optional, for garnish) Fresh parsley, chopped (for garnish) Method: Cook the orzo: in a medium-sized pot, cook the orzo pasta according to the package instructions until al dente. Drain the cooked orzo and set it aside. Caramelise the lemon butter: in a large frying pan, melt the unsalted butter over medium heat. Add the brown sugar and stir until it dissolves into the butter. Reduce the heat to low and add the lemon zest and juice, stirring to combine. Let the mixture cook for about 2-3 minutes until it thickens slightly and becomes caramelized. Add the cavolo nero: increase the heat to medium and add the minced garlic to the caramelised lemon butter. Sauté for about 1 minute until the garlic becomes fragrant. Add the chopped cavolo nero to the pan and toss it with the lemon butter mixture. Cook the greens: pour the vegetable broth (or water) into the pan with the cavolo nero and lemon butter. Cover the pan and let the greens cook for about 3-4 minutes until they wilt and become tender. Stir occasionally to ensure even cooking. Combine orzo and cavolo nero: add the cooked orzo to the pan with the caramelised lemon butter and cavolo nero. Toss everything together until the orzo is evenly coated with the flavourful sauce and the greens are distributed throughout. Season to taste: season the dish with salt and pepper to your preference, adjusting the flavours as needed. Serve: transfer to a serving dish. Optionally, garnish with grated parmesan cheese and chopped fresh parsley for an extra burst of flavour and colour. Crispy chilli beef protein bowls These crispy chilli beef protein bowls are a delightful and flavourful combination of tender, crispy beef tossed in a sweet and spicy chilli sauce, and served with a nutritious assortment of vegetables. This protein-packed bowl is not only delicious but also a balanced and wholesome meal that’s perfect for a quick and satisfying lunch or dinner. Serves: 4 Prep time: 20 minutes | Cook time: 20 minutes Ingredients: For the crispy chilli beef: 450g beef sirloin or flank steak, thinly sliced ½ cup cornstarch ½ tsp salt ¼ tsp black pepper 2 cups vegetable oil (for frying) 2 tbsp sesame oil 4 cloves garlic, minced 1 red bell pepper, thinly sliced 1 green bell pepper, thinly sliced 4 tbsp sweet chilli sauce 2 tbsp soy sauce 1 tablespoon rice vinegar 1 tbsp honey or brown sugar (adjust to your preferred sweetness) 1 tsp sriracha sauce (adjust to your preferred level of spiciness) 2 spring onions, sliced (for garnish) Sesame seeds (for garnish) For the protein bowls: 4 cups cooked brown or white rice (your choice) 2 cups shredded lettuce or mixed greens 1 cup shredded carrots 1 cup sliced cucumber 1 avocado, sliced Lime wedges (for serving) Method: Prepare the crispy chilli beef: in a large mixing bowl, toss the thinly sliced beef with cornstarch, salt, and black pepper until all the pieces are evenly coated. In a wok or deep frying pan, heat the vegetable oil over medium-high heat until it reaches around 175C. Carefully add the coated beef slices to the hot oil in batches, ensuring they have enough space to fry evenly. Fry for about 2-3 minutes per batch until the beef turns crispy and golden brown. Remove the fried beef using a slotted spoon and place it on a plate lined with paper towels to drain excess oil. In a separate pan, heat sesame oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant. Add the thinly sliced red and green bell peppers to the pan and stir-fry for 2-3 minutes until they start to soften. In a small bowl, whisk together sweet chilli sauce, soy sauce, rice vinegar, honey (or brown sugar) and sriracha sauce to make the chilli sauce. Pour the chilli sauce over the sautéed bell peppers and garlic in the pan. Stir to coat the vegetables with the sauce. Add the crispy beef to the pan and toss everything together until the beef is well coated in the sweet and spicy chilli sauce. Cook for an additional minute to let the flavours meld. Prepare the protein bowls: divide the cooked rice among four serving bowls. Top each bowl with shredded lettuce or mixed greens, shredded carrots, sliced cucumber and avocado slices. Spoon the crispy chilli beef over the vegetables in each bowl. Garnish with sliced spring onions and sesame seeds for added flavour and presentation. Serve with lime wedges on the side for an extra tangy kick. Read More Marina O’Loughlin is wrong – there’s joy in solo dining Budget Bites: Three recipes to keep food bills down before pay day School holidays sorted: Fuss-free and nutritious family dinner recipes A week’s worth of summery recipes (even when the weather is dire) The dish that defines me: Frank Yeung’s prawn wontons Discovering Sierra Leonean flavours in South London

Controversial chef John Tesar was reportedly removed from a hotel that houses one of his restaurants after an alleged altercation with striking workers. The Michelin-starred chef, who was championed by the late TV chef and author Anthony Bourdain, has been described as the “most controversial chef in Dallas” due to his notorious outbursts. In a video obtained byPageSix, the 64-year-old can be heard yelling at picketing staffers outside the Laguna Cliffs Marriott in southern California, where his restaurant, Knife Modern Steak, is located. According to the publication, Tesar approached picketers and allegedly broke a drum that one of the workers was holding with a metal kitchen spoon. “Take your union and shove it up your ass,” he can be heard yelling, before turning to walk away. As the workers call him out for his remarks, he turns back and tells them to “suck my d***”. “You’re a bad person,” he tells one of the strikers. “You’re a lazy pendeja.” Sources claim that Tesar was infuriated by the noise of the protest, which included “drumming and chanting”. After the incident with the picketers, he was reportedly escorted from the property by staff. A hotel spokesperson said: “We have zero tolerance for violence of any kind. The actions and behaviour of Mr Tesar are not reflective of our values or our commitment to fostering a positive and safe work environment for all associates. We immediately removed Mr Tesar from the property and are examining appropriate next steps.” The Independent has contacted Tesar for comment. Bourdain once wrote of Tesar that he was “probably the single most talented cook” he had ever worked with, but also noted what he perceived to be problematic behaviour. “Tesar pretty much wrote the book on this behaviour pattern: finding a way to f*** up whenever success threatens, accompanied by a countervailing ability to bounce back again and again, or at the very least, survive.” In a 2018 interview, he spoke about his fiery appearances on Top Chef and claimed he’d become “more introspective” in his later years. “The first season I was on, I caught a lot of flak because I’m blunt and often say how it is,” he told FSR magazine. “People tended to pick on me because I have no filter and I react. But this last season, I learned how to filter out the white noise and put my head down and cook, but still have a story to tell.” Read More Jamie Foxx and Jennifer Aniston issue statements over ‘antisemitic’ Instagram post Will Smith says daughter Willow’s ‘mutiny’ changed his view on success Eye masks, kombucha and ‘the full spectrum of milks’: Gwyneth Paltrow finally gave us a tour of her fridge Marina O’Loughlin is wrong – there’s joy in solo dining Steakhouse starts selling vegan filet mignon School holidays sorted: Fuss-free and nutritious family dinner recipes

Just about every non-alcoholic drink has an alcohol-infused, or spiked, twin. Coconut water, cold brew, SunnyD, Mountain Dew, Fresca and AriZona Iced Tea are just a sample of the spiked beverages being sold across the country.

We all know how important it is for the whole family to follow a nutritious diet and enjoy tasty meals together, but with the chaos that the school summer holidays bring, that can be no mean feat. We are here to help with five simple yet flavoursome recipes from Discover Great Veg to keep everyone at the dinner table happy and well nourished. With a range of cuisines to choose from and packed full of delicious vegetables, the whole family can enjoy sharing healthy meals together. For a fun family mealtime idea, the vegan Mexican bean, spinach and nacho crumble will have everyone coming back for seconds! One portion contains three of your five a day and costs just £1.25 to make. Containing vitamins K and A, low in fat, and a source of fibre, folate and protein, it can also be cooked in your slow cooker. Introduce the kids to wonderfully leafy green kale in the family-friendlypork and kale meatballs with spaghetti. If you don’t have pork, try using chicken, turkey or beef to make the meatballs. And for a healthy twist on the classic chilli, try the chicken and kale chilli. Flavoursome and high in protein, yet low in fat it is also a source of vitamin C and high in vitamin K. Everyone loves a pasta bake! Suitable for vegetarians, the spinach pasta bake is packed full of vegetables and contains 3 of your 5 a day. Or for another injection of spinach, try the cheesy baked eggs, which makes a stunning centrepiece and is also suitable for vegetarians. Both dishes are high in vitamin K and A, and a source of folate. Mexican bean and spinach nacho crumble Cost: £1.25 per portion Prep time: 10 minutes | Cook time: 25 minutes Serves: 4 Ingredients: 1 tbsp vegetable oil 1 red onion, chopped 1 tsp ground cumin 1 tsp chilli powder 400g can red kidney beans, drained and rinsed 400g can cannellini beans, drained and rinsed 1 corn on the cob, kernels removed 250g frozen diced butternut squash 400g can chopped tomatoes 2 tbsp tomato ketchup 260g bag spinach 100g tortilla chips, roughly crushed Method: Heat the oil in a large saucepan and fry the onion for 3-4 minutes, add the spices and then add the beans, corn kernels and squash and fry for 1-2 minutes. Stir in the tomatoes, with half a can of water and the ketchup. Bring to the boil, cover and simmer for 15 minutes, stirring occasionally. Add the spinach and stir until wilted. Transfer to a heatproof serving dish, sprinkle with crushed tortilla chips and grill for 1-2 minutes. Cooks tip: To cook in a slow cooker, prepare as above, stir in the tomatoes, water and ketchup and bring to the boil. Transfer to the slow cooker and cook on LOW for 4 hours. Stir in the spinach and finish as above. Pork and kale meatballs with tomato spaghetti Cost: £1.45 per portion Prep time: 20 minutes | Cook time: 30 minutes Serves: 4 Ingredients: 250g bag kale 2 tbsp oil 1 red onion, finely chopped 500g minced pork 1 tsp Italian seasoning 3 tbsp sun dried tomato pesto 250g spaghetti 400g can chopped tomatoes 2 tsp balsamic vinegar Method: Cook the kale in boiling water for 3-4 minutes, drain well. Squeeze out the excess moisture from half the kale and finely chop. Heat 1 tbsp oil in a frying pan and fry the onion for 4-5 minutes until golden, transfer half to a large bowl and mix in the pork, chopped kale, Italian seasoning and 1 tbsp pesto, season and mix well. Divide into 16 balls. Set aside the remaining onions. Heat the remaining oi in the same frying pan and fry the meatballs for 10-15 minutes until cooked through Remove and set aside. Meanwhile, cook the spaghetti according to pack instructions, drain, reserving a little of the cooking water. Return the reserved onions to the same frying pan, add the chopped tomatoes, vinegar, remaining pesto and kale and bring to the boil, stir in the spaghetti and a little of the cooking water and stir to evenly coat. Season. Serve the tomato spaghetti topped with the meatballs. Cooks tip: Try using minced turkey, chicken, lamb or beef instead of the pork. Chicken and kale chilli Cost: £1.95 per portion Prep time: 15 minutes | Cook time: 30 minutes Serves: 4 Ingredients: 1 tbsp oil 1 leek, sliced 1 clove garlic, chopped 2 tsp chilli powder 1 tsp ground cumin 500g minced chicken or turkey 2 tbsp tomato puree 400g can chopped tomatoes 400g can black beans, drained and rinsed 250g bag kale 1 ripe avocado, diced Soured cream and cooked rice to serve Method: Heat the oil in a large saucepan and fry the leek and garlic for 1 minute. Add the spices and then the minced chicken and fry until browned. Add the tomato puree, chopped tomatoes along with ½ can of water and the beans. Cover and simmer for 20 minutes. Meanwhile, cook the kale in boiling water for 3-4 minutes, drain well then stir into the chilli. Season to taste. Serve topped with avocado, a spoonful of soured cream on a bed of rice. Cooks tip: Try minced pork instead and serve on top of jacket potatoes. Spinach and pasta bake Cost: £1.44 per portion Prep time: 20 minutes | Cook time: 20 minutes Serves: 4 Ingredients: 75g cashews 1 carrot, sliced 1 sweet potato, diced 300ml almond milk 50g vegan hard cheese, grated 300g macaroni pasta 260g bag spinach 1 tbsp vegetable oil 1 leek, sliced 100g cherry tomatoes, halved 50g homemade breadcrumbs Method: Preheat the oven to 200C, gas mark 6. Cook the cashews, carrot, and sweet potato in boiling water for 10 minutes or until tender. Drain and puree in a food processor with the almond milk until smooth, season and add half the cheese alternative. Cook the macaroni in boiling salted water for 10 minutes, add the spinach until wilted, drain well and return to the pan. Heat the oil in a frying pan and fry the leek and tomatoes for 3-4 minutes until softened. Mix the sauce and leek mixture into the pasta and stir to combine. Transfer to an ovenproof serving dish, sprinkle with remaining cheese alternative and breadcrumbs and bake for 20 minutes until golden. Cooks tip: Try new potatoes or butternut squash to replace the sweet potatoes. Cheesy baked eggs Cost: £1.25 per portion Cook time: 25 minutes Serves: 4 Ingredients: 1 tbsp olive oil 2 leeks, trimmed and sliced 2 cloves garlic sliced 10 cherry tomatoes sliced 200g spinach 4 large eggs 100g mature cheddar grated Seasoning to taste Method: Preheat your oven to 180C. Add the oil to a medium pan on a low to medium heat then add in the leeks. Fry for 8-10 minutes until soft and caramelising. Now add the garlic and fry for a further minute. Add the tomatoes and spinach to the pan and cook down for 1-2 minutes. Turn off the heat and season well. Transfer the mix to a medium high sided baking dish. Crack the eggs on top of the veg mix. Sprinkle the grated cheese over the top and pop in the oven for 8-10 minutes. Take out of the oven and serve with some crusty bread For more recipes and inspiration, visit discovergreatveg.co.uk Read More A week’s worth of summery recipes (even when the weather is dire) The dish that defines me: Frank Yeung’s prawn wontons Discovering Sierra Leonean flavours in South London How to make cassava chips How to make a traditional Sierra Leonean rich cake How to make West African brasied beef shorts in peanut and coconut milk

A steakhouse has unveiled its new vegan-friendly menu item: a filet mignon worth $69. Charley’s Steak House, a fine-dining steakhouse restaurant based in Florida, recently introduced its wood-fired plant-based steak filet. According to Fast Company, the steakhouse is the first in the US to sell a vegan steak. While the filet looks and feels like real beef, it is actually made using fermented soy and wheat, beet juice, coconut oil, fortified iron, and B1. The six-ounce vegan steak was made possible by the food startup, Chunk Foods. On the Charley’s Steak House menu, the item is labelled as the “F U Filet Mignon - Freaking Unbelievable Plant-Based by Chunk,” right next to its hefty price tag of $69. Seth Miller, the chief operating officer of Charley’s parent company, Talk of the Town, told Insider: “It’s not an inexpensive product. To deliver the quality that we want, it’s going to be an added expense to our guests.” One of the biggest challenges to creating the plant-based steak, according to Fast Company, was “mimicking the texture, colour, and taste of traditional meat”. However, plant-based food companies like Beyond Meat and Impossible Foods have successfully managed to dominate the vegan food industry with their ground beef substitutes. Now, both companies have also joined in on the vegan steak craze. In October, Beyond Meat introduced its vegan steak tips, with 21 grams of protein per serving starting at $7.99. That same month, Impossible Foods announced it was launching a plant-based version of filet mignon. Despite the growing demand for vegan-friendly menu options, one celebrity chef has “banned” vegans from his restaurant for “mental health reasons”. In June, celebrity chef John Mountain revealed on the Facebook page for his restaurant, Fyre, that the establishment would no longer be catering to vegan diners after he received a negative review from a customer criticising the lack of plant-based options. “Sadly all vegans are now banned from Fyre (for mental health reasons),” the post on the restaurant’s Facebook read. “We thank you for your understanding. Xx.” The post also included the caption: “Yep. I’m done,” and the hashtags #vegan, #not, #pleasegoelsewhere, #veganfreezone, and #nomorevegans. The restaurant reportedly addressed the customer’s complaint in a response of its own, in which it noted that it tried to “accommodate everyone” before encouraging them to “feel free to share your sh**ty experience”. “Thanks for your negative review… please feel free to share your sh***y experience and I look forward to not seeing you again. How very childish. You and all your vegan mates can all go and enjoy your dishes in another venue, you are now banned,” the restaurant replied. Meanwhile, a vegan family sparked backlash after they sent a letter to their neighbours asking them to close their windows when cooking meat. In a handwritten letter, a family member complained that the smell of meat wafting from their neighbour’s home was making the plant-based family “sick and upset”. “Hello neighbour, could you please shut your side window when cooking please? My family are vegan (we eat only plant based foods) and the smell of the meat you cook makes us feel sick and upset,” the letter read. However, many people criticised the vegan family’s “entitled” request for their neighbours to shut their windows when cooking meat. “I would fire up the smoker and do a 12-hour brisket, with a sausage sizzle for lunch thrown in,” one person said. “Entitled much?” “Jesus, what is the world coming to when you can’t cook a steak in your own kitchen,” another commented. “None of their business what you cook,” said someone else. “Complain about what they cook and see how that goes.” The Independent has contacted Charley’s Steak House and Chunk Foods for comment. Read More Taco Bell sued for false advertising over Crunchwraps and Mexican pizzas Eating meat creates four times more greenhouse gases than being vegan, landmark study finds Woman goes viral for cooking ‘perpetual stew’ for 40 days straight Subway contest offers winner free sandwiches for life. But there’s a caveat London chef apologises after criticism for all-white, all-male kitchen team How to make West African brasied beef shorts in peanut and coconut milk

Chef Maria Bradford remembers the first time she came to Peckham market. Originally from Sierra Leone, she moved to England in her late teens, and after four years she was desperately homesick. She was living in Kent and felt far removed from her home of Freetown – until she went to Peckham in South London. “The first time I ever came to Peckham, it was such a shock. I didn’t think a place existed like that [in England] – it reminded me so much of the hustle and bustle in Freetown,” she says. “All of a sudden, you get off the train and you come to this place and you’re like, Oh my God. I’m home.” Bradford, now 42, says she “desperately needed” a place like Peckham, and has been coming to the market regularly ever since. We’re back there today – on a hot but overcast London day, and Bradford is showing me how to pick out the best Sierra Leonean ingredients. We go on a weekday, as she says a weekend would take us a lot longer to get round, once she’s spoken to all the aunties in the community who want a chat. As we walk through the market, Bradford starts talking about Sierra Leonean cuisine. “I would say it’s quite healthy. We eat lots of leaves and greens, and we eat a lot of seafood as well. There’s lots of layers to Sierra Leonean food, because we mix things like smoked fish and meat in the same dish… Because we use fish more as a flavouring.” The words that spring to mind when she thinks about the food of her homeland? “Healthy, homely, comforting.” Bradford continues: “I don’t know if that’s because I’m Sierra Leonean, it brings me that calmness and home feeling. That warmth. It feels like I’m sitting at the back of our house with my mum, my nan, my grandmother, my aunties and everyone – we’re sitting around cooking, and it feels like comfort.” When she really wants to feel comforted and soothed, Bradford whips up a bowl of egusi soup (egusi – also known as melon seeds – is a thickener, and the recipe includes oxtail, goat meat, white sorrel, smoked barracuda and Scotch bonnet chillies) that Bradford says is like a “food hug, because when you eat it all you want to do is sleep”. After looking at some of the outdoor stalls full of colourful produce – bright pumpkins, squat varieties of cucumber, browning plantains – we go into Bit By Bit, a Sierra Leonean shop run by Sarian Karim-Kamara. Karim-Kamara immediately starts singing Bradford’s praises (“you’re flying the Sierra Leonean flag – we’re so proud of you!”) and thumbing through her new cookbook, called Sweet Salone – a nickname for the country. The shop is full of speciality ingredients you’ll need to make some of the recipes in the book – from the brightly coloured red palm oil (a staple in the country) to frozen cassava leaves and smoked barracuda. Bradford is keen to promote local shops such as this one, saying: “People are really friendly and want to talk about the ingredients – they don’t just know about the ingredients, they know what to do with it, how to promote it… It’s nice to step into these shops and have conversations, because you might learn so much more than what you bargained for.” As well as running the shop, Karim-Kamara is an FGM campaigner – she’s just launched a new campaign with the Mayor of London – and runs a food bank out the back. “For three years I’ve been supporting refugees and asylum seekers, but the food bank is open now to the community because everyone is struggling,” she says. Karim-Kamara adds she doesn’t talk much about it because “some people are really shy… The way we do the service is people come to the back and help themselves”. We move onto another shop selling West African ingredients – including jute leaves, black velvet tamarind and white hibiscus – and Bradford strikes up a conversation with the shopkeeper, who says she’ll pre-order the cookbook and give it to her daughter, so traditional Sierra Leonean cooking continues down the generations. “The children that are born here, they don’t really know how to cook the traditional stuff,” Bradford says after this exchange. “They’ll be more gearing towards the Afro-fusion side. It’s really important we keep the core traditional stuff, and also keep it separate.” But Bradford is an advocate for Afro-fusion dishes as well, describing it as “taking traditional Sierra Leonean ingredients and using techniques we wouldn’t necessarily use to extract as much flavour from those things”. After working as an accountant for 10 years (which she hated), Bradford did an evening course at prestigious cooking school Leiths and set up a catering company, and now uses her classical training to give a spin on the dishes she grew up eating. Examples of Afro-fusion recipes in the book include cassava chips with truffle and Parmesan, and the oxtail pepe stew – which has red wine added, a French technique she drew upon to deepen the flavours. Whether it’s traditional dishes or Afro-fusion flavours, Bradford – who is still based in Kent – uses cooking to connect with her roots. It started when she first moved to the UK and was missing home. “So I started cooking, making stuff I like to eat with stuff I can get my hands on,” she says. One of the first dishes she made was peanut soup (“you can get peanut butter anywhere, and you can pick up chicken anywhere”) and it grew from there. “Cooking and throwing those things together to feel like you’re home, connecting back to Sierra Leone.” ‘Sweet Salone’ by Maria Bradford (Quadrille, £30). Read More A week’s worth of summery recipes (even when the weather is dire) The dish that defines me: Frank Yeung’s prawn wontons How to make cassava chips How to make a traditional Sierra Leonean rich cake How to make West African brasied beef shorts in peanut and coconut milk In Horto: Hearty, outdoorsy fare in a secret London Bridge garden

If you are not familiar with cassava, it is tuber with a waxy, bark-like outer skin and a starchy centre,” explains Maria Bradford, author of Sweet Salone. It’s a staple in Sierra Leonean households, and Bradford adds: “This recipe combines my beloved cassava with European ingredients, such as Parmesan and truffle. “The flavour is every bit as good as potato chips, if not better, with just the right subtle hint of earthy truffle. They’re crispy on the outside, tender on the inside, perfectly salted and mixed with Parmesan to take them over the top. A simply luxurious snack!” Cassava chips with truffle oil, Parmesan and saffron mayo Serves: 6-8 Ingredients: For the cassava chips: 1kg cassava 1 tsp sea salt 60g parmesan, grated Sunflower oil, for deep frying Parmesan shavings, to serve 3 tbsp white truffle oil For the saffron mayo: Large pinch of saffron 2 tbsp hot water 300g good-quality mayonnaise 1-2 cloves garlic, finely chopped Method: 1. To peel the cassava, cut the cassava crosswise into five to eight-centimetre pieces. Using a sharp knife, cut lengthwise through the bark-like exterior and into the pink skin beneath. Place the tip of the knife under the skin to loosen it and pull off the skin and bark. Cut into chunky chip-sized pieces. 2. As you work, rinse the cassava and put the pieces in a large saucepan with cold water so it doesn’t discolour. When all are cut to size, add the salt and bring the pan of water to the boil. Boil until the cassava pieces are tender when pierced with a knife, about 25 minutes. 3. Meanwhile, make the saffron mayo. Crumble the saffron threads into a small bowl and pour over the hot water. Let it steep for 10 minutes. 4. Stir the mayonnaise and garlic together in a bowl. Add the saffron water and stir to combine. Taste and season with salt. 5. When the cassava is tender, drain it in a sieve and set aside until completely dry. 6. Heat the oil for frying in a deep, heavy-based pan no more than half full. To test if the oil is hot enough, drop a small breadcrumb into the hot oil. It should sizzle and turn brown in 20 seconds. 7. Working in small batches so as not to overcrowd the pan, fry the cassava chips until nicely golden, five to 10 minutes per batch. Remove with a slotted spoon and drain on a baking sheet lined with paper towels. 8. Toss the fried cassava chips with grated Parmesan and the white truffle oil. Serve with the saffron mayo on the side. ‘Sweet Salone’ by Maria Bradford (Quadrille, £30). Read More A week’s worth of summery recipes (even when the weather is dire) The dish that defines me: Frank Yeung’s prawn wontons Discovering Sierra Leonean flavours in South London How to make a traditional Sierra Leonean rich cake How to make West African brasied beef shorts in peanut and coconut milk In Horto: Hearty, outdoorsy fare in a secret London Bridge garden

The coconut is a truly tropical fruit, which spread on its own to tropic coastal zones all over the world. The flesh and milk from coconuts are widely used in African cooking in relishes, sauces, desserts – you name it,” says Maria Bradford, author of Sweet Salone. Braised beef short ribs in peanut and coconut milk Serves: 5 Ingredients: 5 beef short ribs 2 tbsp sunflower oil Steamed coconut rice or fonio, to serve Salt For the peanut and coconut sauce: 2¼ tsp cumin seeds ¾ tbsp coriander seeds 1 tsp West African Pepper Blend (see below) ¾ tbsp curry powder 3½ tbsp coconut oil 2½-3 large onions, finely chopped 25g garlic, grated 25g ginger, grated 1-2 Scotch bonnet chillies, seeds left in, finely chopped 45g tomato purée 250g fresh tomatoes, chopped ½ tsp coconut sugar 300ml coconut milk 3 bay leaves 3 thyme sprigs 100g unsalted smooth peanut butter (use one without palm oil) 500ml beef stock For the West African pepper blend: 2½ grains of paradise 2 tbsp black peppercorns 2 tbsp white peppercorns 1 tbsp cubeb pepper 3 tbsp allspice berries Method: 1. For the West African pepper blend: toast all the peppercorns in a dry pan over medium heat until fragrant. Allow to cool, then grind in a spice grinder or pestle and mortar. Store in an airtight jar. It will stay fresh for up to three months. 2. Preheat the oven to 150C/130C fan/300F/gas mark 2. 3. For the sauce, lightly toast the cumin and coriander seeds in a hot, dry frying pan until aromatic. Grind in a pestle and mortar or food processor, combine with the West African Pepper Blend and curry powder and set aside. 4. For the short ribs, heat the sunflower oil in a large frying pan over high heat. Season the short ribs with salt and add to the hot pan, frying on each side until golden brown, turning regularly. The aim here is not to cook them but to sear them and add flavour. Make sure to brown them well all over, then remove and set aside. 5. For the sauce, heat the coconut oil in a large heavy-based casserole or Dutch oven (use one with a lid). Add the onions and cook gently over low-medium heat until caramelised and very sweet. This will take up to 30 minutes and it’s important not to rush this process. Add the garlic, ginger and chillies and cook, stirring, for five minutes more. Add the spices and cook for a further five minutes on low heat, stirring to prevent sticking. 6. Add the tomato purée, chopped tomatoes, coconut sugar, coconut milk, bay leaves, thyme sprigs, peanut butter and beef stock to the pan. Stir well to combine, bring to the boil then add the short ribs to pan, making sure they’re all covered by the sauce. 7. Cover with the lid and cook in the oven for four to five hours or until the meat is tender and falling off the bone. Remove from the oven, taste and add salt if needed. Serve with steamed coconut rice or fonio. ‘Sweet Salone’ by Maria Bradford (Quadrille, £30). Read More A week’s worth of summery recipes (even when the weather is dire) The dish that defines me: Frank Yeung’s prawn wontons Discovering Sierra Leonean flavours in South London How to make cassava chips How to make a traditional Sierra Leonean rich cake In Horto: Hearty, outdoorsy fare in a secret London Bridge garden