T_I_2015_04_

78. http://www.theislander.net

NEWS 4 STEWS

Marc Fosh Michelin Starred Chef

The Right Way to Cook

Fresh, tender vegetables are a
true product of the soil and if
you get lucky, a real labour of
love from the gardener.

Packed with flavour and
nutrients, fresh vegetables
are an important part of our
diet. However, I think that
all too often, vegetables
are the victims of clumsy
cooks, overcooked until all
their texture and flavour has
disappeared. It’s a shame as
the taste of fresh, perfectly
cooked vegetables is one of
life’s great pleasures. To get the
full nutritional benefit, cook
vegetables as lightly as you
can, and as soon as possible
after buying them, as this helps
to retain not only the flavour,
but also the valuable nutrients.

It is impossible to be precise
about the cooking times of
every vegetable but here are
a few tips to help you on your
road to vegetable perfection....

Starchy vegetables such as
potatoes and root vegetables
will toughen if put straight
into boiling water. Therefore
they should be started in cold,
salted water and gradually
brought to the boil. Green
vegetables are generally
better boiled. The secret is to
use as little water as possible
and avoid overcooking so all
the vitamins and flavour are
retained. Steaming vegetables
is the best way of retaining
flavour, colour and vital
nutrients. Just be careful not
to overcook them as this will
make them limp and tasteless.
There are two ways to steam
vegetables: either place them

loosely in a steamer and cover,

or to steam them in their

own juices, wrap in baking

parchment or foil then cook in

the oven at 180°C, gas mark

4 for 20 minutes until tender.

This last technique is ideal

for delicate produce, such

as asparagus and

baby vegetables.

Roasting isn’t just for potatoes

• root vegetables, pumpkins
  and tomatoes all taste
  wonderful cooked this way.
  Roasting works by intensifying
  flavours and causing natural
  sugars to caramelise, creating
  a crisp outer coating and a
  tender centre. For the best
  results, preheat the oven to
  220°C, gas mark 7 and if you’re
  using root vegetables, preheat
  the cooking oil for a crisp
  finish. Cut large vegetables into
  even-sized chunks and toss
  in olive oil and fresh herbs, if
  you wish. Stir-frying uses very
  little oil and cooks vegetables
  quickly, so they keep their
  texture and taste. Cut the
  vegetables into small, even-
  sized pieces; add a little oil to
  a preheated wok or frying pan
  and heat until just smoking.
  Start with the vegetables that
  need the longest cooking and
  keep stirring as they cook.
  Don’t overfill the pan, as they
  will steam rather than fry -
  cook in batches instead. If you
  are adding a sauce, do so at
  the very end, then toss to coat
  and serve immediately.

When at the market, look for

crisp vegetables with brightly

coloured leaves. Go for firm

skins and unblemished flesh

(but remember, organic

produce often doesn’t look

pristine). Avoid vegetables with

brown patches, wilted or slimy

leaves, bruised or pulpy flesh.

But don’t be put off by odd-

shaped vegetables - sometimes

these can be the tastiest.

Food harvested in its natural

season and environment has a

depth of flavour that surpasses

anything that’s travelled far

or been grown out of season.

Purchasing locally grown, in-

season vegetables also greatly

reduces the environmental

cost and helps support

local producers.

Rigatoni Gratin with Roasted

Mediterranean Vegetables

Ingredients (serves 4)

175g Rigatoni pasta, cooked

20g Grated Parmesan, for the

topping

For the roasted vegetables:

2 medium courgettes

1 small aubergine

450g tomatoes, skinned

1 medium onion, peeled

1 small red pepper, deseeded

1 small yellow pepper,

deseeded

3 tbsp extra virgin olive oil

2 cloves garlic, peeled and

chopped

50g pitted black olives,

chopped

4 anchovy fillets, drained and

chopped

1tbsp capers

salt and freshly milled black

pepper

Chop the tomatoes, onion,

courgettes, aubergine and

peppers into 4 cm chunks.

Arrange all the vegetables on

the baking tray and sprinkle

with the olive oil and chopped

garlic. Season with salt and

pepper, and roast in the

oven for 30-40 minutes, until

browned.

For the cheese sauce:

500ml milk

30g plain flour

30g butter

50g Parmesan cheese, finely

grated

seasoning

For the cheese sauce:

Place the milk, flour and butter

into a medium saucepan and

place it over a gentle heat.

Then, using a the whisk,

stir gently while bringing it

to a gentle simmer. Whisk

continually until you have

a smooth glossy sauce, and

simmer very gently for 5

minutes. Then add the cheese

and whisk again, allowing it to

melt. Then season to taste.

Combine the cooked pasta with

the roasted vegetables, olives,

anchovies, capers and cheese

sauce. Layer the mixture into a

gratin dish, sprinkle with grated

Parmesan. Bake in the oven for

another 6-8 minutes and serve.

Papas Arrugadas

This is an unusual way to cook

tiny, new potatoes from The

Canary Islands.

Ingredients (serves 6-8)

2kl new potatoes

1.5l water

250g coarse sea salt

Clean well the potatoes,

leaving the skin on. Place them

in a saucepan and cover them

with the water and salt. Cook

for 15-20 minutes until the

potatoes are just cooked. Drain

the potatoes and return to the

same saucepan with no liquid.

Place them over a moderate

heat and turn them over 2 or 3

times. The salt will stick to the

potatoes and they will become

“wrinkly”.

Serve with mojo picon.

Mojo Picón

6 garlic cloves

350ml olive oil

100ml sherry vinegar

1tsp Ground cumin

2 red chilli peppers (de-seeded)

2tsp Paprika

Pinch of Sea salt

Place all the ingredients in a

food processor and blend to

a smooth paste. Place in an

airtight container and chill

until required.