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HEALTH&HABITAT

June/July 2012 www.esb.ie/em

HEALTHY EATING

FRESH SUMMER MEALS

Coconut Curried Pork, Pea and Mango Stir-Fry

Serves 4

200g rice
1 tbsp vegetable oil
450g loin of pork, cut into 3cm cubes
1 tsp red curry powder
150g mangetout
70ml light coconut milk
1 tbsp fish sauce
1 tsp red curry paste
1 mango, chopped
5 spring onions, chopped
2 tbsp desiccated coconut
1 lime, quartered

1. Cook the rice according to the packet instructions, omitting the salt and fat.

2. Heat the oil in a large frying pan over a medium-high heat. Sprinkle the pork with the curry powder and add the pork and mangetout to the pan. Cook for three minutes.

3. Combine the coconut milk, fish sauce, and curry paste in a bowl, add to the pan and bring to a simmer.

4. Stir in the mango and half of the spring onions and cook for one minute or until thoroughly heated. Remove from the heat.

5. Divide the rice evenly among serving plates and top with the pork mixture. Sprinkle each with the remaining spring onions and coconut, and serve with lime wedges.

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Neapolitan Parfaits

Serves 4

240ml double cream
40g sugar, plus 2 tablespoons
1 tsp vanilla extract
½ tbsp unsweetened cocoa powder
200g strawberries, sliced A small bunch of mint

1. With an electric mixer on high, whip the cream in a bowl for three minutes, until the cream is just frothy. Add 40g of sugar and vanilla and whip for another three minutes, until thickened but not yet at the soft peak stage.

2. Put half of the whipped mixture into another bowl and finish whipping it on high speed until stiff peaks form.

3. Add the cocoa powder to the first bowl of partially-whipped cream and finish whipping with the remaining sugar on high until stiff peaks form.

4. In each of four parfait glasses, layer a couple spoonfuls of chocolate cream, followed by some strawberry slices, and top it with a couple spoonfuls of the vanilla cream. Chill completely before serving. Garnish with strawberries and sprig of fresh mint.

Summer Lasagne

Serves 6-8

12 lasagne sheets
2 tsp olive oil
A bunch of spring onions, sliced
6 garlic cloves, crushed
Salt and black pepper
700g asparagus, trimmed and chopped
300g broccoli florets
500g peas
A large handful of fresh mint, chopped
300ml cream
1 lemon
300ml vegetable stock
500g Ricotta cheese
100g Parmesan, plus 1 tbsp, grated
1 tsp dried thyme

1. Boil a large saucepan of water and cook the lasagne sheets according to the packet instructions. Set aside.

2. Heat the oil in a saucepan over a medium heat and cook the spring onion and garlic for two minutes.

3. Add the asparagus and broccoli and cook for five minutes. Add a splash of water if it looks dry.

4. Stir in the peas and season with salt and pepper. Add the mint and cream and cook for four minutes.

5. Use a potato masher to mash some of the mixture. Stir in the vegetable stock and bring to the boil.

6. Add half of the Ricotta and cook for two minutes.

7. Heat the oven to 200°C/180°C fan/gas mark 6.

8. Take the vegetables off the heat and spoon one quarter of the mixture into a 30cm x 35cm dish. Top with lasagne sheet and 25g of Parmesan.

9. Repeat until you reach the top, then spread the remaining Ricotta over the top.

10.Sprinkle over the thyme and one tablespoon of Parmesan and bake for 15 minutes until the topping has browned.

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7 Healthy Holiday tips

1 MAKE A PLAN Draw up a checklist before you travel, whether it’s of the necessary vaccinations that you and the family need to get, a repeat prescription to bring with you or a list of over-the-counter medicines that you may need during your travels. Being well prepared is half the battle!

2 THE ESSENTIALS A few basic supplies can be a life saver while travelling. We always pack plasters, insect repellent, antiseptic cream, anti-diarrhoea tablets, electrolyte powder, pain killers, calamine lotion and sunblock.

3 CREEPY CRAWLIES Unfortunately, no matter how many precautions you take, for some of us, insect bites are unavoidable. For most of us, mosquitoes provide the greatest nuisance while on travelling. To avoid bites, use a strong insect repellent for the duration of your holiday, keep your legs covered after sunset, use a mosquito net at night and avoid using aftershave, perfumes or scented deodorants - they are known mosquito magnets. Occasionally, an insect bite (especially bee and wasp stings) can cause an acute allergic reaction called anaphylaxis which can be fatal. Symptoms include rapid swelling of the throat, an itchy rash, wheeze or difficulty in breathing and nausea. If any of these symptoms occur, seek medical attention urgently.

4 BOTTOMS UP Up to 50% of travellers are affected by diarrhoea, depending on their destination. It usually strikes during the first week, when you are first exposed to the bacteria and viruses in the area. You may also have nausea and vomiting. The main risk with diarrhoea is dehydration. Aim to replace the fluid you lose by drinking small amounts of water or fruit juice often. If the diarrhoea is severe you should drink an isotonic solution - you can buy them in a pharmacy before you travel. Over the counter medicine can help to ease the pain, but if symptoms persist, contact your local medical practitioner.

AVOID DIARRHOEA BY:

• not drinking water from the tap.
• avoid ice in your drinks.
• only wash food in boiled or sterilised water.
• use sterilised water to brush your teeth, clean grazes or cuts and clean contact lenses.

5 IT PRICKLES! Prickly heat occurs when someone sweats more than usual, often because of excessive heat, but the tubes that drain their sweat glands (the sweat ducts) are blocked and the sweat can’t drain properly from the skin. Instead, the sweat is forced into the tissue of the skin, causing inflammation. Prickly heat can be controlled by tepid showers and dabbing affected areas with calamine lotion. Wear loose-fitting clothing to help reduce irritation. Once your body has acclimatised to the heat, the rash should settle down.

6 SAFE IN THE SUN When heading to the beach take precautions to avoid the effects of the sun. Use sunscreen during the day, reapplying often. Wear a wide-brimmed hat and loose clothing, choosing sunglasses with a UV filter. Protect children with SPF 25 or higher and keep babies under 12 months out of the sun.

7 UP UP AND AWAY To make sure that jet lag does not ruin the first few days of your holiday, synchronise your body a few days before you travel by going to bed a few hours early or later depending where you are travelling to. While flying, drink lots of water to avoid dehydration, and steer clear of alcohol. Exercise as much as possible on the plane by stretching in your chair and walking up and down the cabin during the flight.