Making sure your diet has gotta lotta bottle

If there’s one thing that’s guaranteed to have you looking again at your diet and wondering if it’s nurturing you or killing you, then it’s something such as a heart attack in the family.

The Other Half is now attending rehab sessions after his recent Event and these include a weekly talk.

Recently, one on nutrition provided the news that no, locally-produced honey does not render you immune to local pollen. It also included a call for those present to drink more milk, since there’s a risk of an osteoporosis timebomb and they need their calcium.

It’s probably already far more of a problem than most of us realise.

According to Guidelines for diagnosis and management ofosteoporosis (1997) by JA Kanis, P Delmas, P Burckhardt and others, which was published by the European Foundation for Osteoporosis and Bone Disease, in “women over 45 years of age, osteoporosis accounts for more days spent in hospital than many other diseases, including diabetes, myocardial infarction and breast cancer”.

And that’s just women – osteoporosis affects men too.

Of course, the milk-drinking advice included stating that the milk should be skimmed or semi skimmed, and noting that, while calcium can also be found in cheese, you should only to eat a matchbox-sized amount of that in a single day because of the mortal threat of fat.

Look away now – this could be the death of you

Bad luck: today’s lunchtime salad – made at home – included about two Swan Vesta-sized matchboxes worth of feta (together with chick peas, broad beans, sultanas, a little couscous and a ‘dressing’ of plain, Greek-style yogurt).

Having had a small glass of apple juice before leaving home, my breakfast had consisted of a hard-boiled egg, a little poached salmon, some edamame beans and a squirt of teriyaki sauce, with an espresso on the side.

Thank you Itsu: tasty, healthy food, and actually cheaper than the far more conventional breakfast fodder I’ve been having recently.

There was a mid-morning ‘snack’ of a few dates.

Oh dear – never mind the cheese, am I in danger of eating too much fruit, given how it all sugars?

The point, though, is that my rule-shattering amount of feta for lunch should be considered within a wider context of a fairly healthy diet as a whole.

But back to osteoporosis and calcium intake.

I recall reading, approximately 15 years ago, that women on a  diet had a bone density deficit of 22%.

This should surprise nobody, given that one of the first things that goes out of the window when you start dieting is dairy produce.

And on this subject, let’s take a little look at figures for osteoporosis in France and the UK, since the French notoriously eat more cream, cheese and butter than any other nation on planet Earth.

In 2010, there were approximately 377,000 new fragility fractures in France. The number of people aged 50 plus, with osteoporosis, was approximately 3,480,000.

Bone – healthy and not-so healthy

The economic cost of new and prior fractures was estimated as €4,853m each year and it is further estimated that, by 2025, that figure will have increased to €6,111m.

In 2010 in the UK, there were approximately 536,000 new fragility fractures. The number of people aged 50+ with osteoporosis stood at approximately 3.21m. The economic cost of new and prior fractures was £3,496m (€5,408m) each year; by 2025 burden will increase by 24% to £5,465m (€6,723m).

These statistics are from A Svedbom, E Hernlund, M Ivergard, et al, Osteoporosis in the European Union: A compendium of country-specific reports, 2013.

It’s worth noting that calcium deficiency is not the only cause of osteoporosis, but that alcohol consumption and smoking both also increase bone fragility.

In which case, given levels of smoking and alcohol consumption in France (and given that it has a higher population), the lower number of fragility fractures is even more remarkable.

But then again, the French have not – thus far – lost any sense of a national cuisine; of the traditional and largely seasonal food that has sustained them down the centuries.

We have. We expect asparagus and strawberries in December, and are faced with a dizzying array of culinary styles in shops and restaurants.

And in a way, the culinary snapshot from our recent trip to Rye is indicative of that: poor versions of a ‘national’ dish – fish and chips – cooked on the basis of pre-prepped, largely-frozen ingredients, while local gems such as Cromer crab were noticeable primarily by their absence.

That’s not to say that there is no place for culinary evolution and global influences – or that the French don’t have these (see couscous as an example of the latter), but merely that we have gone to an extreme.

Subject to the whims of British culinary fashion

We fall out of love with genuine British ingredients – and then it takes a celebrity chef to bring them back into fashion. See cooking apples and cauliflowers as but two recent examples.

Sainsbury’s summer TV advertising campaign, “tigers don’t eat quesadillas”, also illustrates the current climate, starting from the perspective of a family where the children get to say what they will and will not eat.

I know it’s not hip parenting these days, but what was actually wrong with ‘Dinner time! Come and sit down!’ followed by (if required) ‘that’s what’s on the table – if you don’t like it, there’s nothing else’?

The idea of giving small children a choice about what they eat is nonsense: they need to be able to make an educated choice before being given a choice – and that means a food education first.

Nor is that an education where you make pronouncements on what’s good or bad for health. It’s a question of educating the taste buds.

Okay, it’s still probably going to be something of a battle, given the amount of high-processed, industrialised junk around the place for children to be tempted by. And Big Food spends an awful lot of money working out precisely how to get children hooked on that junk, so it’s not an evenly-matched battle: this is classic David and Goliath.

But getting home in the evening and asking your pre-primary school child what they want for dinner – and then responding with “you can’t have dippy chips every night” because they regularly have that because you don’t want to cook a fresh meal after a day at work, is not the answer and not the way to a healthy diet.

And why quesadillas? What’s wrong with a salad? It doesn’t have to be limp, tasteless lettuce and cucumber, with flavourless tomatoes.

Take some broad beans (in season at present). Pod and cook for 3-4 minutes, in unsalted water, depending on size. Allow to cool before popping the little green gems out of their skins.

Hull and halve some strawberries (also in season).

Broad beans. In season now. Yummy

Pop on a plate together with some feta – the natural saltiness of the cheese is a fabulous foil for the beans, and works well with the fruit too.

Dress with some Balsamic vinegar.

If it’s a main meal, have some good bread on the side or a few new potatoes (also in season).

Colourful, tasty and healthy – and not complicated.

The media doesn’t help – producing scare stories about health and further confusion about diet.

I freely admit that I find myself wondering if I’ve got it basically right: am I getting enough calcium, for instance, or do I need to start guzzling a pint of skimmed milk every day?

Indeed, am I really getting it all so badly wrong that today’s second matchbox of cheese will ensure that I won’t live long enough to get osteoporosis?

Lighter food for lighter, brighter days

Fresh and light and satisfying

With the improving weather – thank goodness we’re actually having a spring this year! – comes the desire to eat differently; lighter.

And it’s also the perfect time to try a few new things.

There have even been days, with real sun streaming down, when it was the perfect opportunity to pull out the salad spinner and rinse off some organic lettuce and winter purslane, and serve a huge plate of both, drizzled with virgin oil and a thinner balsamico, and topped with cheese.

Blue cheese suits such a dish perfectly, but in La Bouche earlier recently, I’d tried one that was new to me.

Beenliegh is an unpressed, soft blue from Devon, made from organic, unpasturised ewe’s milk. It’s creamy and moist, and beautifully fresh and subtle.

Get the right ingredients sourced and food doesn’t have to be complex to be very good.

A number of evenings recently have seen a dinner that was, if not a direct recreation, then was certainly inspired by a Jamie Oliver salmon dish that I’ve recently discovered.

He takes halved waxy potatoes and quartered fennel bulbs and boils them for six minutes, before draining and drying over the steam.

Salmon with fennel, sweet potato and herbs

Then they go in an oven-proof dish with olive oil, parsley, mint and garlic for something like half an hour, before the salmon – with more of the herby-garlicky mix on it – is placed on top and it goes back in the oven for a further 15 minutes.

It’s a lovely, easy dish, but I think a couple of tweaks help.

Set your oven to 180˚C (fan) and prep the fennel as above, not cutting off the base so that the pieces hold together. Retain the fronds.

Finely chop your mint, flat leaf parsley and garlic, and mix with plenty of olive oil.

Jamie’s version sprinkles the herbs and garlic over everything and then tops with oil, but I think that my way does two things: allows you to coat the ingredients more thoroughly and also reduces the chances of the garlic getting a tad burned.

So, pop in your fennel pieces and mix, and then add some sweet potato that has been peeled and cut into large chunks, instead of potato.

Gently stir around to coat everything. Season with good quality celery salt (my addition) and pop in the oven.

Lovely wild garlic

After 30 minutes, place your salmon fillets on top of the vegetables, scooping some of the oily, herby, garlicky mix on to the top.

And back it all goes for another 15-20 minutes, depending on the thickness of the fish.

Serve with a good squeeze of fresh lemon juice and some black pepper, and topped with the chopped fennel fronds.

The advantage of swapping the potato for sweet potato is that the latter is a vegetable rather than a starchy carb, so it makes the dish a two-portion one rather than having just a single portion.

Mind, if you use lashing of garlic and herbs, those add up too.

Anyway, it’s easy. And tasty – and healthy.

A couple of stalls on Broadway Market also had wild garlic last week, so I grabbed a good handful of that while the opportunity was there.

The English asparagus is here

Later, the leaves were shredded and blitzed together with some spring onions, chives, garlic, pine nuts, a little salt and a teaspoon of sugar, with enough olive oil to give you a good pesto consistency.

You could add parmesan, but I don’t, since The Other Half doesn’t like cheese.

And an ideal way to use some of this lovely stuff – which keeps well in the fridge in a jar – is to cook some pasta, drain and return to the pan, adding some of the pesto with a little double cream and re-warming gently.

You won’t need to use a lot of the pesto – it packs a serious punch.

Serve with fresh asparagus and peas and plenty of freshly-ground black pepper, and if you want, more parmesan.

A perfect, fresh and seasonal dish for a midweek supper.

And on a final note – and a slightly different one: this is worth reading about the cost of asparagus from Peru.

Ignore the slightly puritanical tone of  “lust for this luxury vegetable” etc, but the point remains that there are severe environmental issues created by a global market for a cheap, seasonal vegetable, sent half way around the world to fill – or create – consumer demand outside our own season.

A dish like your favourite cardigan

Pyracantha berries – nearly ready for the birds

We studied a number of the poems of Keats during my schooling, but with the exception of this first stanza of Ode to Autumn, from 1819, they made me gurn at the mawkishness of them.

This, on the other hand, had something sensual about it; something of the voluptuousness of the season.

Season of mists and mellow fruitfulness

Close bosom-friend of the maturing sun

Conspiring with him how to load and bless

With fruit the vines that round the thatch-eaves run;

To bend with apples the mos’d cottage-trees,

And fill all fruit with ripeness to the core;

To swell the gourd, and plump the hazel shells

With a sweet kernel; to set budding more,

And still more, later flowers for the bees,

Until they think warm days will never cease,

For Summer has o’er-brimm’d their clammy cells.

The third of the stanzas in that Keats ode deals with the dying of the year.

Looking back on it, I can see why I didn’t appreciate that bit of the work as much: for a teenager growing up in a family that was far too absorbed with death and guilt and sin, it was almost impossible to comprehend death as an integral part of life, and to see that the cycle of life and death and life again was what Keats was noting.

Actually, the whole poem is a beautifully evocative description of England at this time of year. Yes – there are even hints of such sights and sounds to be found and experienced in The Smoke.

The weather changed two days ago, with temperatures falling by such noticeable degrees that a scarf was suddenly in order for the mornings.

With the nights having already drawn in, we’ve arrived at the days when the cardi and slippers call.

The cardigan of the food world – the ultimate comfort food – is soup. And this weekend offered the perfect opportunity to get busy creating warming bowls of comfort.

Chopped onions and garlic, softening

Given that La Bouche has Roscoff onions in, it was an obvious leap to opt for the first French onion soup of the season.

You can certainly use other onions (depending on what you can find), but the point is to make sure hat you’re decent. It’s the point of the dish, after all, so you want some quality flavour.

But perhaps most vital of all, this soup needs time: it’s not the business of 20 minutes.

For two people, I took four of the Roscoff onions, peeled and chopped them.

Now Raymond Blanc suggests slicing, but since The Other Half grouches and says he prefers chopped, this is one occasion on which I will ignore the great chef.

I use a Le Creuset shallow casserole dish to cook this – it allows a far better ratio of cooking surface to onion than any other pan I possess and, of course, its heat-retaining qualities work wonders with such a dish.

So, chop your onions, plus some garlic (four cloves for the two of us).

Over a gentle heat, melt a generous amount of butter – and I do mean generous: 50g won’t go amiss.

When the last of the solids have disappeared into a pool of yellow, pop in your onion and garlic and spread it evenly over the base of the pan. And then let everything start to do its magic.

Slowly does it, remember: this is a marathon of love, not a sprint of convenience.

More colours of autumn

It can take a long time to start browning, but don’t be tempted to turn up the temperature beyond what allows the liquid butter to just – and only just! – produce the odd bubble. Quite apart from anything else, you don’t want to burn either the butter or the garlic.

Don’t be tempted to stir it too much either or it won’t brown.

Now if you really want, you can try a bit of a cheat here, although I’m not convinced of its efficacy. A sprinkle of sugar is claimed by some to speed up the caramelisation process. As I said: I’m unconvinced – and it adds a sort of sweetness to the dish that you don’t want. Given the time it needs, this will sweeten up gorgeously all on its own.

Fast forward and the onion has turned golden. Sprinkle a little plain flour over it and stir in gently. Let it cook through for a minute or so, and then start adding some white wine.

To be honest, I don’t have developed enough taste buds to be able to really notice what I use in such a situation, but I stuck with M Blanc’s golden rule and spent less than a fiver on a bottle, the rest of which was destined for further culinary deployment.

Once you’ve got the got the pan deglazed, add a little stock too (chicken or vegetable; fresh or a cube*), then a sprig of thyme and a couple of bay leaves, cover and leave to simmer oh so gently for a good 40 minutes.

And that’s pretty much that. Check the seasoning – if you used a stock cube, you’re unlikely to need to add any further salt, but a grind or three of pepper will hardly go amiss.

French onion soup with gruyere croutons

To serve in the traditional way, you need a ‘crouton’ or two – no, not little cubes, but, to be strictly accurate, slices of toasted baguette.

Dish up the soup, place a crouton on top of each bowl and scatter coarsely grated gruyere cheese on top, before popping it briefly under the grill so that the cheese starts melting all the way off the bread and into the soup.

It goes without saying that there’s nothing wrong with using something like Cheddar if you can’t get gruyere, but the latter does have a nutty taste that matches superbly with the onion in this dish.

Of course, if – like The Other Half – you don’t like cheese, you do without this added treat or have a crouton spread with mustard.

Now sit and wrap yourself in the warm comfort of this wonderful classic.

It’s worth every moment.

* If you use stock cubes, I recommend Kallo’s Just Bouillon. Unlike most other stock cubes, it doesn’t use palm oil in the ingredients, and the production of this oil is doing grave damage to the habitat of orangutans, so it's a good one to avoid.

Dreaming of cheese

Cheese on the La Bouche stall on Broadway Market.

Who knows what it means, but I dreamt about cheese last night. Not just any old cheese – well, okay: pretty much any cheese.

Blue cheese and cream cheese; waxed cheese and peppered cheese; smoked cheese and fruited cheese.

Cheese on crackers and cheese on it’s own; cheese as part of a meal and cheese as a sneaky snack.

Double Gloucester and Stinking Bishop; up Wensleydale and down to Cheddar; from Gorwydd Carephilly to Red Leicester; from Stilton to Shropshire Blue.

There's Mrs Kirkham’s Lancashire cheese and Mrs Bourne’s Cheshire cheese – both white and crumbly and with a real tang.

Cheese with fruit and cheese without. Cheese with fruit cake and cheese with crudités; cheese straws and cheese dips to start the meal or just to accompany a glass of pinot grigio.

Cheese with holes and cheese with vine leaves. Goat's cheese and cow's cheese and ewe's cheese and buffalo cheese.

And that’s before we cross to foreign shores.

Gouda and gruyere, comté and manchego; morbier with it's stripe of ash and Fourme d'Ambert with it's glorious saltiness.

Salty feta to compliment twinkling emerald broad beans. Camembert, ripe to the point of melting.

Cheese roasted in its box and drizzled with honey or orange juice. Parmigiano Reggiano – so precious that Pepys buried his to save it from the fire.

Dreaming of cheese, I found myself in Wallace and Gromit terrain, briefly convinced in my sleeping state that the moon is made of cheese.

What had triggered this fixation?

The answer was simple: hunger.

I may well have been wrong in my diagnosis of Monday’s bout of the belly ache: by Wednesday afternoon it had become clear that it wasn’t gone.

One option remained: a complete fast.

Since I’d had little food on Tuesday and less on Wednesday itself, my fast began, in effect, late that afternoon and lasted all through yesterday and until this morning.

It seems to have done the trick, but if there’s one thing that not being able to eat does, it’s make you obsess about food.

The other thing is does, after a while, is leave you a tad faint.

Talking to a neighbour last night, she’d suggested something gentle to start with: rice, nice and plain.

But I already knew that it would be cheese.

“Oh, don’t do dairy,” she advised. Yet past experience of loss of appetite because of a stomach upset tells me that cheese is usually the first thing I reach for when I'm ready once again for food – and it doesn’t seem to harm me in such circumstances.

Indeed, my mother always used to swear that eggs were gentle on a rebellious tummy.

However tired I was last night, though, sleep didn’t come easily because of the hunger (a salutary reminder of what many millions experience on a daily basis). The mind is restless precisely because the stomach is empty.

And so, while the old wife’s tale has it that cheese will give you bad dreams, it was more the case that a lack of cheese, and the thought that, a few hours later, I could finally eat some, caused cheesy dreams.

This morning, early, I snacked on a little Bavarian smoked cheese, a little Cheddar and some cream cheese on TUC crackers - the latter would add some welcome salt back into my system.

Then back to bed.

Later, after a shower, and already feeling better than I had for days, I tucked into a chicken and mushroom Pot Noodle. Yes, I know it’s bad - but somehow it felt suitably safe. I permitted myself a couple of cans of sugary drinks too.

And hours later, it was still all calm in the gut.

After which, it was a case of getting back to real food, with a steak and Jersey Royals and peas f' me tea – the first proper meal since Sunday. And boy, do I feel better for it.

For the first time in days, if someone told me to say ‘cheese!’ I could actually manage it.

Comfort and joy

Dining out sometimes seems to be like the London bus of legend – after an age without a single restaurant visit, a glut of such opportunities present themselves.

Today, I was faced with a choice. With an evening trip to the theatre atop the schedule, something more substantial than my usual homemade lunchtime fare was required, either at noon or later.

So, what was it to be?

In the back of my mind for a year or so – since it opened – has been the Gilbert Scott, Marcus Wareing’s restaurant in the newly-renovated St Pancras Renaissance hotel.

And it’s pushed it’s way to the front in the last few days, first as I was considering retro food, and then as a result of Wareing’s own appearance on Masterchef: The Professionals.

A quick glance at the website convinced me that the ‘express menu’ was the perfect option, at £19 for two courses and £23 for three.

This means that you get to select each course from two options drawn from the full à la carte version.

So, since it’s served between midday and 1pm, I headed into the cold, clear day a little before the clock struck 12.

The first thing to say is that the renovated building is just a glory. It really is a step back in time and has been wonderfully restored. The restaurant itself is housed in a curved room with an incredibly high ceiling that has a great sense of light and space.

The name of the restaurant is, incidentally, that of the architect who designed this gothic icon, which so very nearly disappeared altogether. A nice touch.

And the entire ethos of the restaurant is also one of looking back to our culinary heritage.

The starter was a choice between haslet – an old-fashioned English meatloaf – and a broccoli and stilton soup.

Now I don’t often have soup as a starter, because I usually find it too filling – and I’m also, even as a cheese lover, sceptical about the use of blue cheese in savoury dishes.

So … I opted for the soup. Well, if a place like this isn’t going to convince you of the merits of something, nowhere’s likely to.

It arrived in a small pan, to be poured smoothly onto the air-light crispy, cheesy croutons waiting in the bowl. A lovely moment of dining theatre.

And as well as being a glorious colour, the taste was heaven: smooth and thick as velvet, it had a wonderful, fresh fragrance and a delicate flavour, seasoned by the salty cheese that never overpowered the vegetable.

For a main course, I’d chosen rainbow trout on purple sprouting broccoli and with a caper vinaigrette.

Trout is another food that has been badly served over the years, treated as a poor relative of salmon and, like duck with orange, suffering the ignominy of being lazily linked with almonds.

This was superb: buttery and moist as anything, with a full taste and a crispy skin that simply melted away in the mouth.

The capers gave the whole thing a tart lift that was as astonishingly subtle as it was effective.

For dessert, a lemon posset with rosemary shortbread – the former, light and rich with a hint of vanilla on top; the latter, light and crumbly and with the herb just adding a note of wonderful sophistication.

On the side, a small glass of 2011 Riesling Brauneberger Juffer, which gave off a heady aroma of citrus and gooseberry, and tasted of honey, shot through with grapefruit.

This might not be ‘cutting edge’ food, but it’s fabulously classy, everything looked so beautiful and smelled divine. Quite simply, the cooking is so, so precise.

So often, when you eat out, there’ll be something, somewhere that you think is great, but something else that doesn’t quite hit the same heights.

This, however, was not only wonderfully comforting, it was flawless. And it’s not often you get to say that.