62 MH.CO.ZA/ August 2019
FOOD
Proper PiesProtein vs CarbsStick it to FatProper
Pies
FOR TOO LONG, THIS DEFINITIVE COMFORT FOOD HAS
BEEN UNJUSTLY NEGLECTED BY GOURMANDS AND GYM-
GOERS ALIKE. HERE, WE CELEBRATE ITS UPPER-CRUST
NUTRITIONAL CRED / BY TED LANE02
01
Make Your Case
Put A Lid On It
Puff pastry and potato toppings require
little explanation, while hot-water crusts
are rare. So we’ll focus on shortcrust –
an essential part of any man’s culinary
armoury. “This delicate pastry is perfect
for pies, because it soaks up the sauce
and takes on its flavour,” says Welch.
Start by sifting 225g of flour into a
bowl that has a silicone base (check
out yuppiechef.com) – this will keep it
steady when you’re mixing later. Slice
100g of butter into small pieces over
the flour; use two knives rather than
your fingers, to keep the butter cool. Mix
together, and once a fine crumb forms,
add two egg yolks and a splash of cool
water, gradually stirring until the mixture
has combined evenly. Use the flat of the
knife to fold it into a dough, then shape it
into a disc with your hands. Roll out your
pastry, occasionally rotating the dough
90 degrees. Roll the dough with a
rolling pin to achieve an even thickness,
then wrap in cling film and chill for 20
minutes. Trim to fit, brush with an egg,
and start preparing your application for
the next MasterChef SA.Once a guaranteed crowd-pleaser, the humble pie has slipped
into the doldrums of post-jol petrol station runs and Saturday
afternoon rugby at the pub. But chef Tristan Welch wants to
reverse this hospital pass. Done right, pies are a nutritious,
macro-laden payload presented inside a deliciously buttery
parcel. They’re a crust above, in other words. This is how to get a
slice of the action.
PORK SAUSAGE MEAT
If you love pork sausages,
you’re really going to love this
scientific evidence for eating
more of them. As a source of
choline, the porcine filling plays
a role in the formation of SAM-
e, a feel-good hormone that
helps to relieve depression.LAMB NECK CHOPS
The L-carnitine content in lamb
will chew away at unwelcome
signs of ageing by firing up
your stamina and giving your
muscles an energy lift, as it
increases your levels of new
mitochondria – your cells’
in-built “power generators”.CHICKEN TIKKA
The combo of muscle-building
protein – an impressive 23g per
100g – and the metabolism-
enhancing spice of tikka
marinade makes this upgrade
of the iconic balti pie, beloved
of UK soccer fans, a true game
changer when you’re aiming
for a lean, strong physique.SARDINES
The ultimate oily fish, sardines
are full to the gills with
omega-3 fatty acids. Their
anti-inflammatory properties
help to prevent heart disease,
reducing your risk of life-
threatening blood clots and
lowering your blood pressure.ABCD