The best food advice is simple – make it yourself

Authentic carbonara. Honest

In a surprise move today, Mars Food announced that it was going to add new labels to its foods to indicate what should only be eaten once a week and what could be eaten on a daily basis.

This is largely a response to the government’s recently-unveiled sugar tax, and products would be in the once-a-week category because they contained high levels of sugar salt or fat.

So it’s probably fairly safe to assume that “a Mars a day” will no longer be recommended as the ideal way to “help you work, rest and play”.

Setting aside for the sake of this post the fact that increasing evidence is helping to topple the myth that fat, per se, is bad for you, one is left wondering just how much sugar and salt is in some of the Mars products.

The two brands mentioned are Uncle Ben’s and Dolmio, and Mars Foods claims that “some foods were higher in salt, sugar or fat to maintain the “authentic” taste of products”. So let’s take a little look.

A 500g jar of Dolmio bolognese original pasta sauce apparently serves four people and provides one portion of your fruit and veg for the day. The usual price at Ocado is £1.79.

It contains: “Tomatoes (76%), Tomato Paste (11%), Onions, Sugar, Cornflour, Lemon Juice, Salt, Sunflower Oil, Basil (0.3%), Garlic, Parsley, Herbs, Spices”.

A jar of Dolmio’s bolognese low fat sauce (same weight and price) contains exactly the same ingredients. Presumably, since no percentages are given below 11%, the percentages on oil and sugar change a little as it claims to be a low fat version.

The same company’s lasagna “creamy pasta sauce” (470g jar for £1.80) has a rather more complex ingredient list: “Water, Sunflower Oil, Modified Maize Starch, Butter Fat (from Milk), Sugar, Fat Powder (Palm Fat, Lactose, Milk Protein), Natural Flavouring (contains Celery), Lactose, Broth Powder (Sugar, Flavourings, Yeast Extract, Dried Glucose Syrup, Salt, Coconut Fat, Sunflower Oil, Smoke Flavouring, Milk Protein), Salt, Acid (Lactic Acid), Stabiliser (Xanthan Gum), Milk Proteins, Antioxidant (Rosemary Extract)”.

Dolmio’s “lasagne meal kit original” (807g for £3.99) contains: “Tomato Sauce for Lasagne: Tomatoes (67%), Tomato Paste (19%), Lemon Juice, Onions, Cornflour, Sugar, Salt, Basil, Garlic, Herbs, Spices, Creamy Sauce for Lasagne: Water, Cream (20%) (from Milk), Modified Maize Starch, Fat Powder (Palm Fat, Lactose, Milk Protein), Salt, Garlic, Milk Proteins, Sugar, Onion Powder, Spices, 9 Lasagne Sheets: Durum Wheat Semolina”.

The company’s carbonara microwave sauce (150g for £1.40) “serves one”) contains: “Water, Cream (from Milk) (14%), Ham (5.9%) (Pork, Water, Brine Mix (Dextrose, Stabiliser: Triphosphate, Flavouring, Antioxidant: Sodium Ascorbate), Salt, Preservative: Sodium Nitrite), Modified Maize Starch, Cheddar Cheese (from Milk) (2.0%), Broth Powder (Sugar, Flavourings, Yeast Extract, Dried Glucose Syrup, Salt, Coconut Fat, Sunflower Oil, Smoke Flavouring, Milk Protein), Milk Proteins, Salt, Garlic (0.2%), Yeast Extract (contains Barley), Spices, Sugar”.

Uncle Ben’s chilli con carne medium sauce (450g for £1.79) contains: “Tomatoes (51%), Lemon Juice, Red Peppers (7%), Red Kidney Beans (7%), Onions, Tomato Paste (6%), Pinto Beans (5%), Sugar, Cornflour, Spices (of which Cumin, Jalapeño Powder), Salt, Parsley, Coriander, Onion Powder, Cocoa Powder, Herbs, Colour (Paprika Extract)”.

Uncle Ben’s sweet and sour original sauce (450g for £1.79) contains: “Water, Tomatoes (17%), Sugar, Onions, Pineapple (6%), Vinegar, Carrots (5%), Cornflour, Red Peppers (3%), Celery, Green Peppers (3%), Bamboo Shoots (2%), Tamarind Juice, Salt, Colour (Paprika Extract), Spices”.

In some cases there’s no much obviously wrong with the ingredient lists. Although who puts cornflower in a basic tomato sauce?

A basic tomato sauce requires finely-chopped onion, softened in some olive oil, with either skinned, fresh tomatoes or a tin of good-quality ones added, a squeeze of purée, then a pinch of salt and maybe a tablespoon of milk to cut the acidity, a little time and a few gentle stirs. Rocket science is is not.

Cornflower doesn’t come into it. Nor does sugar. And it’s a fair bet “sunflower oil” isn’t an “authentic” ingredient in Italy.

And once you get to the lasagna or carbonara – go on: hands up who looks at those ingredient lists and actually wants to eat that?

There’s one very simple way to avoid the crap and the inauthentic ingredients in these products – eat fresh food rather than processed.

The prices can make it appear that this is the affordable way to eat: that £1.79 for a jar of sauce might look very cheap, but as illustrated above, you don’t need much to make a decent tomato sauce. Oil, purée, seasoning and milk are store cupboard ingredients. Tomatoes and onions – well, you’ll be able to make more than £250g per person for your money and, by doing it that way, you’ll get two portions of veg.

To clarify further: you can get a 400g tin of high-quality, organic tomatoes from Ocado for 89p. A portion of veg is classed as 80g (or a handful), so that’s a portion per person for four. A couple of onions gives you a second portion – large brown onions at Ocado are 24p each. So that’s £1.37 for tomatoes and two onions. The other 42p will probably cover your store cupboard ingredients. And, as with the jar of sauce, you still need to add meat and pasta to make your Bolognese.

Of course, if you were really trying to be “authentic”, you’d need some celery and carrot too, plus red wine, garlic and bay leaves – and that’s before you get to the meats (pancetta and minced beef), the pasta – tagliatelle, NOT spaghetti – and Parmesan cheese to serve.

I shiver at the thought of that carbonara being “authentic”. But then again, part of the trick of Big Food is to work on the basis that most people won’t know that’s it’s wrong and won’t question such a statement, so they’ll get away with it.

By the way, carbonara is simple.

Dice some good pancetta (or top-quality, unsmoked streaky bacon) and cook gently in a little olive oil.

Cook your spaghetti. When it’s done, drain and mix in the bacon.

Stir grated Parmesan into a bowl with a beaten egg or two and then, with the pasta off the heat, gently fold the eggy mix over to coat the pasta – and serve.

Or if you want to be a little different, try the Perpignan way – the best I’ve ever had and which I replicated here.

Whatever you do, you do not want it scrambled – just a silky egg coating on the pasta.

So … no water, no cream, no modified maize starch, no cheddar cheese (what planet are these people on?), no “broth powder”, no sugar, no yeast extract, no glucose syrup, no coconut fat (WTF?), no sunflower oil, no smoke flavouring, no garlic …

And I would confidently assert that my version is a damned sight more “authentic” than anything that has a Dolmio label on it.

* All ingredients lists reproduced as they appear online.

Health stories to make you give up: pt2

A salad of rare quality

The award for the biggest throw-your-hands-up-in-despair moment to come out of last week’s health stories was not membership fees for the NHS or even African sand clogging up our lungs.

It goes instead to University College London for announcing that five a day isn’t enough, and we should all aim for seven a day.

Actually, there’s no scientific evidence that five – or seven – a day is an essential health requirement, although this advice does at least have the benefit of making sense.

The recommendation also says not that the majority of your seven should come from veggies, because fruit contains sugar and even natural sugars should be treated with care.

At which point I find myself musing over whether olives and tomatoes – technically fruits – count as such in this context.

I’m not bad on the old five a day: sometimes I don’t make it and sometimes I get more than that.

Breakfast is the biggest bugbear though.

A helpful – or attempting to be – piece on the BBC website last week was trying to suggest how you could increase your intake of veg, but managed only one practical (sort of) suggestion: adding a handful of spinach to a breakfast omelette.

Now, my understanding on five a day has long been that a portion is something like a whole apple, where it's an obvious whole, or about 80g of a food that doesn’t come as such a convenient handful.

But that’s an awful lot of spinach – or any other leafy food.

The advice also suggests swerving clear of fruit juice and drinks like smoothies, simply because they concentrate a lot of fruit – and therefore sugar – into a single portion.

And also based on my understanding of previous advice, only one portion of any veg counts per day – so no, if you have three portions of mushrooms, you can’t count it as three – and the same goes for pulses.

Variety is part of what makes sense.

To be honest, I ignore the fruit juice one myself – a small glass a day of pure stuff will not be the death of me.

So how else do you get your five – let alone seven?

Weekends are easy. On Sunday, for instance, I had a late but substantial breakfast, with quality bacon and scrambled egg, fried bread – and enough tomato, mushrooms and baked beans to constitute three portions. Plus a glass of fruit juice.

After that, it’s a coast.

Dinner came with carrots and leeks, and there was a little fruit after.

That was seven without any strain.

The difficulty is weekdays.

The most I’m likely to get if I breakfast at home is fruit compote (which means some added sugar) in plain (unsweetened) yogurt and a small glass of juice.

These days, breakfast out usually means eggs on toast – the toast might not be top-quality bread, but at least it's mostly my only bread of the day.

Quality eggs on toast

Lunches are easier – if I take my own, which I manage approximately 2/3 of the time, then it’ll be assorted salad and pickled veg, with some source of protein.

But if lunches are bought out, then most of the time I either end up with soup (vegetarian, so a source of at least one portion) or something between lumps of factory bread, which is never going to give you much on the greens front.

It’s worth noting here that mass-produced bread may be the reason for the rise in some intolerances: there is plenty of anecdotal evidence of people who cannot eat bread in the UK because it makes them feel bloated, but have no such problem on the other side of the Channel. And that’s without mentioning the taste.

However, back to those bought lunches: most salads struggle to be appetising.

Last week saw an exception that proved the rule. Arriving early in Islington for a job, I had time to while away and a need for lunch, so took the opportunity to enjoy the first al fresco meal of the year on a gorgeous spring day, at a café called The Blue Legume (geddit?).

Scanning the menu, I opted for a goat’s cheese salad.

It came in a large bowl that was filled with a veritable mountain of assorted leaves, plus cherry tomatoes, all topped with garlic ‘crouton’ – actually a thick piece of baguette, sliced on the bias – and a roundel of very slightly melted cheese, and with a dressing that included loads of finely-chopped walnut.

The main thing to point out is that the leaves were worth eating – not bland or lifeless or left in a dressing for hours to become simply depressing, as it so often the case. Even the little tomatoes had actual taste – no mean achievement in this country, particularly at this time of year.

The crouton was seriously garlicky, the cheese as pleasing as it should be and the dressing an ideal compliment without overwhelming everything or soaking the leaves.

I like salad, but there’s a reason I still remember one eaten in a café for local office workers near the railway station in Perpignan in spring 2006.

And the reason that I remember it was because it wasn’t a posh café and yet it was one of the first times I realised how good leaves can be – and it had three sorts of cheese and not just the one, rather bland one that you’d be likely to get in the UK if you ordered a cheese salad.

Dinner, as on Sunday, sorts itself out quite efficiently: it's not difficult or time-consuming to peel and slice a carrot and toss a few peas into boiling water out of the freezer – and frozen peas are one of life’s decent conveniences that don’t destroy the nutrition.

But given UK food culture in general, it’s not difficult to see why anyone would, on reading this new health advice, just feel like giving up entirely.

Ultimately, all this sort of advice seems counterproductive and will leave people feeling that they face impossible challenges – particularly if they read enough to know that it’s not even grounded in concrete scientific proof.

So what do you do? The easiest thing, it seems to me – and I realise that this too has its logistical complexities – is to eat fresh food, freshly prepared; to eat as little heavily processed food as possible and to eat as big a variety of vegetables as possible.

Eat good-quality protein, cut back on the crap bread, eat three meals a day and don’t snack as a matter of routine.

Don’t worry about a couple of sugars in your afternoon cuppa, but avoiding processed foods and loads of fizzy drinks will keep your sugar consumption down – and there seems to be a growing body of evidence that artificial sweeteners aren’t good for health either. But do drink water – something that you can even get free.

Apart from our food culture, though, there is another elephant in the room. And that is falling incomes and the rising cost of living.

It’s easy to tell people to eat better: to eat this or that or the other. But when the majority of people’s incomes have been falling steadily for 30 years – and more rapidly in recent ones – against a rising cost of living, then something has to give.

And for many, one of the few things that they feel they can control to a degree is food. It’s arguably easier to buy cheaper food than it is to cut lighting or heating beyond a certain point.

It’s no surprise that, in the last few years, average household spending on food has declined further, from a point that was already well below that on the Continent.

If we really want to change how people eat, there are a very great many things that need changing. Hectoring them with constant messages about what they should eat and how many minutes of how many days a week they should do whatever amount of exercise really will only start to make them feel it’s all hopeless anyway.

Wow – someone's discussing food security

Owen Paterson has, rather charmingly, suggested that it would be a really good thing if people bought more British-produced food.

Now it’s not often that I find myself in agreement with the Secretary of State for Environment, Food and Rural Affairs – a man who infamously stated that badgers “moved the goalposts” – but on this matter I am.

Although what he’s asking is rather more difficult than Paterson bimself might realise, for a number of reasons – not least among them, cost.

At a time when increasing numbers of British households are finding it difficult to make ends meet, food is often one area where people feel that they can buy cheaper.

It’s nearly a year ago that the horsemeat scandal broke and one of the points that emerged with some clarity was that the cheaper the meat product, the more likely it was to have been adulterated with something that was never listed on any label.

The consumer needs cheep food and, in order to continue to make profits, the company needs to cut costs as well as the price. Given that there were extensive chains of companies involved in the production of these products – all of whom needed to turn a profit – it can hardly be much of a surprise that someone in that chain decided to cheat.

In early autumn 2012, I spent a day with trading standards in Northamptonshire.

This was an area where the (Conservative) council valued the service provided and was trying to protect it against cuts, but it had already been reduced to a point where much work was being done by phone instead of visits – the logistics of a semi-rural county made many visits too time-consuming.

I was shown around the store of contraband merchandise that had been intercepted and impounded. There was no shortage of tobacco – mostly produced, it was explained to me, in China, and containing … well, just about anything, including floor sweepings.

There’s not a world of difference between that and the horsemeat fiasco.

The level of tax on legal goods such as tobacco is an issue – not least for those on low incomes.

But in the case of fresh food, tax should not have an impact.

There is a culture in the UK of believing that food should be cheap. How anyone expects quality to come at the least possible cost is an interesting question – food viewed simply as fuel, again –  but increasing poverty means that increasing numbers of people have little realistic choice in the matter.

There are also plenty of cases of people who need convenience food because they have no facilities to cook – and of those visiting foodbanks for help who can’t afford the money to fuel a cooker.

In none of these cases is it remotely an option to tell people to ‘buy British’, unless you’re going to be able to guarantee that the Brit option is the cheapest and most readily available.

Then there’s the rise of supermarkets – to the point where they now have 80% plus of the UK grocery retail trade – which is also part of the problem.

The knowledgeable butcher who would supply cheap cuts as well as prime ones, the corner shops and the independent general stores that would stock local produce have, if not entirely disappeared, been hammered into endangered species status.

Many people have also lost the skills required to cook from scratch and therefore the chance to control more of what they eat – and then there’s the related attitude toward shopping; that it’s best avoided as much as possible excepting the once-a-week stock up at some tin box you need a car to visit.

Add to that the damage that has been done to UK farmers and producers by the same supermarket behemoths slashing prices and forcing the cost of those cuts on to farmers and producers.

Joanna Blythman has written much on the subject. If you choose just one of her books to read, then pick Shopped: The shocking power of Britain’s supermarkets.

As I’ve illustrated a few times on here, supermarkets are not as cheap as they might seem – and this is particularly true when it comes to processed foods and ready meals.

Another related problem is the cultural shift in the UK away from seasonality. Both as individual and commercial customers, many Britons now expect strawberries and asparagus in December, for instance.

And the supermarkets, with their global reach and massive financial clout, are only too happy to oblige.

So we have a world in which asparagus sprouts in Peru, where it is draining the water supplies of local communities, and where carnations are grown in Africa and flown to places where people will die without a water-guzzling bloom grown out of its natural season and habitat.

Quinoa, that most hip of foods, grows only in the Andean nations, but export is forcing up the price of what is a staple crop for local people. The export price had risen from $0.80 per kg in 1970 to $3.029 per kg in 2011, according to the UN.

And the UN designated 2013 as International Year of Quinoa in recognition of the Andean peoples that have grown the crop in the past and the present, through “knowledge and practices of living in harmony with nature”, and as an attempt to draw attention to food security issues.

Blythman also puts the sword to the wishy-washy idea that non-indigenous foods grown in the developing world for export is massively good for people in those parts of the world and therefore A Nice Thing.

No – you don’t get to justify munching Peruvian asparagus in January with any such patronising twaddle.

There are things we can’t grow in the UK – cocoa, coffee, lemons for instance. But in the case of the first two, they don’t need to be flown around the world as soon as possible after harvest. And lemons can be imported from our own home continent.

But much of what we import is in order to maintain all-year-round availability of seasonal produce.

On food security, it was also only last year that the National Farmers’ Union (NFU) warned that Britain produces less than two-thirds (62%) of the food that the country consumes, down from 75% in 1991. It called on the government, public and food industry to help.

Perhaps Paterson’s comments are that help?

A couple of years before the last general election, David Cameron told the NFU conference that any future Tory government would help farmers – by advising them on how to set up co-ops.

I don’t know whether this has been forthcoming, but this does seem to be one industry that – badger culling aside – the government is not realistically interested in helping, which is move away from traditional Conservative policy anyway.

Which point leads us to another interesting issue.

One cannot help but wonder how increased farming is going to be affected by the planned opening up much of the British Isles to fracking.

Surveys have shown, for instance, that much of east Lancashire is sitting on huge reserves of underground gas. It’s also farming country, and fracking has form when it comes to problems.

In just the last few days, four states in the US have confirmed water pollution from oil or gas drilling, while increased radiation has also been found in water and blamed on fracking.

This is in direct opposition to the claims of industry and some politicians that there are no dangers and problems hardly ever happen.

Story

Story

Fracking in the Ribble Valley seems like rather risky business – for the environment and for domestic food production. And obviously east Lancashire is not the only area that could be affected.

It’s hardly the actions of a government that is being friendly or helpful to its traditional allies in the rural communities.

So while it’s good to see people actually acknowledging that food security is important and needs tackling, however nice the sentiment, simply asking people to ‘buy British’ is not going to change a single thing – and most certainly not while the issue of low and lowering incomes, and the ‘cost-of-living crisis’ are such major problems for so many.

The offal truth

Lambs' kidneys, cored

With winter coming on, warm, comforting food is a must, and with everyone watching the pennies, anything that helps to keep the bills down is also a bonus.

In which case, it’s well worth considering – or reconsidering – offal.

Cheap, tasty and healthy – what’s not to like?

Unfortunately, offal is one of those things that’s got a bad rap in the last couple of decades or so.

People shrink from the idea of organ meat or don’t know what to do with it.

Well, it’s not that difficult – and it’s not all the stringy liver you might remember from school.

Kidney has a lovely, firm, velvet texture and is wonderful for enriching gravies and sauces. It’s also quite easy to serve dishes whereby you can give the kidney lovers some, bit not anyone who doesn’t like it.

That’s how we do it at Voluptuous Villa, where The Other Half won’t eat offal (unless it’s in haggis), but appreciates the richness that it can add.

And it should go without saying that, in terms of a sustainable philosophy toward farming and eating meat, this is an essential part of the nose-to-tail approach.

So just in time for the weekend, here are a couple of dishes that use kidneys and are prefect for the darkening, cooling days.

First, a couple of notes:

Generally – and particularly if you’re not used to kidney – I’d suggest using lamb’s kidneys, as they’re milder. But it’s up to you.

You’ll possibly need to source them from a proper butcher – supermarkets cannot be relied on to supply them. Some will, some of the time. But in general, they want to sell you prime cuts – not cheap ones.

Now, how it’s done.

You’ll rarely get kidneys covered in fat, but if you do, just peel it off carefully – if you have the time or inclination, you can render that. Waste not and so forth.

Check that the fine membrane covering the kidney is gone – it’s easy to peel off if not.

Then cut the kidney lengthways through the centre – see the picture – with the hole at the top.

From here – providing you’ve got a decent pair of sharp kitchen scissors – it’s plain sailing. With the scissor blades at an angle, gently snip out the ‘core’.

And that’s all there is to it.

Now, the recipes.

Turbigo

Turbigo

Take some lamb’s kidneys and some straightforward pork sausages. I do this for two, with four sausages for The Other Half and two for me, plus four kidneys for me.

Gently melt some butter in a large sauté pan and brown both meats. You don’t want to burn the butter, but don’t worry about the juices coming out of the kidneys. They’re precious.

When the meats are browned, remove to a plate.

If there’s not much butter left, you may need to add some.

Then you want to add some baby onions (peeled) and brown them too.

When they’re brown, add some button mushrooms or, if you can’t get button ones, just halve or quarter some white mushrooms.

Continue the gentle cooking with these.

In the meantime, spoon about a dessertspoon of plain flour into a jug and whisk it into approximately the same amount of sherry.

This is the sort of moment that cheap, sweet sherry was made for.

Add a really generous squeeze of tomato purée and then some stock – beef is probably best, but don’t panic if you only have chicken or vegetable available.

When the vegetables have browned – the butter needs to still be unburnt – pour in the flour-purée-sherry-stock mixture and deglaze.

It will thicken quickly. If it thickens too much, add a little boiling water, but you do not want it watery.

Now season – black pepper only.

At this point, it’s worth tasting, simply to illustrate how bland and boring it is. What’s going to happen is pure culinary alchemy alchemy. The kidney changes everything.

Pop the meats back in – and every last drop of liquid that’s on the plate they’ve been resting on – make sure it’s bubbling, lid and turn down the heat to a gentle simmer.

Now, leave for a good 50 minutes.

After that, smell and then taste. What a difference! Rich and velvety now. You may need to add a pinch of salt – this is the moment.

And when you’ve done that, pop a pan of rice on to boil – it’s the perfect compliment to mop up every last bit of the juices.

Lancashire hot pot

Veg ready for the pot

I’ve been told off including kidneys in this elsewhere, but there are probably as many versions of this classic as there are people who ever cooked it – and while historically it sometimes contained oysters, mine includes kidneys.

Like the turbigo, they add a great deal of richness to a dish that could otherwise be quite bland.

Pre-heat your oven to 160˚C (150˚C for a fan oven).

I tend to use three almost boneless ‘chops’ for two of us, trimming most of the back fat off, but you can also use some neck of lamb (another cheap cut) if you have a friendly butcher who’ll bone it for you.

Take a couple of medium onions, peel and slice. Peel and thickly slice a large carrot.

Melt some lard in a casserole and brown the meats. Remove to a plate.

Add the onion and carrot and soften for a few minutes.

Pop in a bouquet garni (made or the ‘tea bag’ variety), plus the meats and a little seasoning, and gently mix everything together.

Add a small amount of chicken stock – it only needs to come up about a third of the contents.

Peel and thinly slice enough potatoes to cover the dish. Season and dot with butter.

Put in the oven and leave for two hours. Take the lid off and pop it back into the oven for a further 20 minutes or until the potatoes have browned and crisped up.

Serve – with pickled red cabbage, if you want to be really traditional.

The smell as it cooks is divine. The contrasts in textures and the combination of flavours is wonderful. And as with the turbigo, the kidney turns what would otherwise be a fairly generic and light jus to something a lot more special.