Rúby's Délicatéssén

Let's cook some veg gold! Yes, heard it right, veg gold ✨ Okra 👑

Okra is such a rich vegetable native to East Africa cultivating in its tropical and subtropical warm temperate regions bringing us a wholesome healthy mystery.

As a member of Malvaceae family, it's benefits are similar to hibiscus with cotton and cocoa belonging to the same genus and is the most heat and drought tolerant vegetable; hence, the reason to Goldy health it brings as a rich antioxidant source (20% or more of the Daily Value, DV) of dietary fiber, vitamin C, and vitamin K, with moderate contents of thiamine, folate, riboflavin and among minerals calcium, iron, phosphorus, potassium, magnesium, and zinc.

Few of its greatest benefits are for people who suffer from diabetes, atherosclerotic heart disease, indigestion, and arthritis. So a must element in dietary routine.

I cooked it in a typical Pakistani South Asian style today. Simply divine for a vegetable dish in routine of breakfast or lunch.

Recipe:

Wash and cut away the crowns of 1 kg Okra. Slice it near about 0.5 cm in thickness.

1 medium size red onion - chopped
2 medium size tomatoes - chopped
4-5 green jalapeno - sliced

Basic Asian spices - 1 tbsp salt, 1 tsp red chilli powder, 1 tbsp whole cumin, 1/2 tsp turmeric.

3-4 tbsp extra virgin olive oil.

Add it all to a cooking pan and simmer it on a slow heat until you can smell the fresh fragrance of vegetable mix, will take about 10 mins. Open the lid, BE CAREFUL OF THE STEAM 🤯 😂 Stir and mix all the spice at this stage and leave it for another 5 minutes on a slow heat until you can see the oil separating from the spices and put off the stove then

Enjoy with fresh made parathas or whole wheat flat breads and remember me in your prayers 🤲🏻🕊️

Today's Family dinner was an effort to bring restaurant quality at the comfort of 🏡

Greek style baked Salmon with Grana Padano garlic sauce served with butter poached nectarines, asparagus and Greek potato salad.

Recipe:
Marinate fresh catch salmon fillets in olive oil, salt, pepper and mixed herbs and place on the butter paper lined oven grill tray - baked at 170-180'C for 20 mins in a preheated oven.

In a pan take a table spoon of salted butter and poach the sliced nectarines first then the asparagus in the same pan and set then aside.

In a pan take 1 tbsp olive oil sprinkle of salt, garlic granules and 1 tbsp plain flour and cook until flour well combined with oil and seasoning. Add warm milk about 1 cup and add Grana Padano cheese about 2 inch cube from the cone block. Combined until sauce is thickened and stretchy.

Dice washed salad or baby potatoes with skin on and boil until soft. For the dressing in a bowl combine 4-5 tbsp heaped greek style fat free yogurt, greek fata cheese, 1 tsp olive oil, 1 tsp English mustard, 1 medium red onion fine chopped, salt for seasoning and well combine untill dressing is uniformly done. Add boiled potatoes and toss untill well coated.

Serve all ingredients in a plate and enjoy while hot.

The nectarines and Greek style potato salad adds a nice cutting citrusy balance to the salmon with cheese sauce. Altogether, the dish tasted very good. If you try, please give feedback for the recipe in the comments below.

Nat ❣️, Masterchef Australia contestant. She is absolutely beautiful in expressing what I share. 'Torn in between cultures' couldn't have expressed better. Just loving her for who she is ☺️🫰🏻

Bore Da 🤚🏻

My simple and conserving take on Turkish Summerfield breakfast 🫰🏻

Ingredients:
1 egg
Labneh ( can replace with Greek yogurt but the taste and texture is a bit different for the 2)
Olive spread/Flora/Butter - whichever is more to your liking.

Spices:
Salt
White pepper
Mixed herbs
Sumac (peppery sour Turkish herb)

Add ons to your liking:
Sundried tomatoes fine chopped

Food conserving texture:
Left over coating crumbs from patties, nuggets etc.

Method:

Boil the egg for 120 seconds( I have most of the time observed 2 min. Watch clock for boiling egg ends up in good golden soft/oozy yolks with well cooks egg white.)
In your choice of platter spread Labneh in a circle with a spoon. Set aside
In a small bowl, add butter or spread of your liking, mixed herbs, and chopped sundried tomatoes and microwave for 20-30 seconds until soft and well infused.
Take Air fryer paper and spread left over crumbs on that and air fry until golden brown or crisp. You can simply toss it on a pan if you don't have airfryer.

Layering:
Take Labneh spreaded platter, then spread butter, herb and sundried tomato mix on top in the centre of the labneh pool. Sprinkle golden crisped crumbs all over to spread it like a sand dune. Place your boiled egg in the centre of the dune. Sprinkle sumac on the top of whole dune field. Sprinkle salt and white pepper to your taste only on the egg. Garnish with a clover 🍀 ( your best chosen coriander or cilantro leaf).

Enjoy that eye catching summer field breakfast with your choice of sour dough bread or garlic baguette to dunk in yolky, eggy, yogurt dune and indulge into the palatable experience of blossoming summers already.

Don't forget to give feedback for the delight.

Diolch 🫰🏻🍀

A little healthy information awareness about the olive spreads. The 3 most famous olive spreads in the UK and what nutritional value they hold.

These are a suitable alternate to oils used for cooking purposes as the quantity when cooking is much less used in comparison to oils and the nutritional value is better with a better proportion of healthy fats in comparison to cooking oils.

The consistency is due to the process of making in which these are blended and emulsified to get a soft fluffy texture.

Certain important facts when buying fats:
1- Know the percentage of saturated fats
2- Know the quantity of salt used for emulsification.
3- Know the proportion of vitamins and olive oil used because many of these has a specific percentile of Olive oil and is not purely made of olive oil. Know what other oils are used and to check for any allergies.
4- Lastly, but not the least 'Price' difference and weigh it against nutritional value of the product.
Below with the pictures description is my short survey for some of the famous and commonly used olive spreads across UK. I will leave you to decide which one you think is better overall. Challenge for the wise minds 👍🏻

Drop down in the comments below about your preferred Olive spread 😊

Mum of a girl mending hearts🤚🏻

So today the day at my place was for Aubergines 🍆. Aaah, love'em

This is one of the two Persian, Mediterranean and Middle Eastern inspired Aubergine dishes I am sharing that we cooked today; it's a form of Mutab'al or مطبل or Baba Ganoush.

It is usually eaten as a starter (Mezze) in the Persian or Arabian meals and can be served in various forms. Culturally it is consumed with fresh made flat breads. Nutritious value is quite high because of the ingredients used and the health benefits they carry. You will know as you carry in to read below for the recipe.

Ingredients:
Aubergines 1 large purple or 4 small white
Shallots 2 medium size
Anaheim green peppers 2 medium size (has moderate heat on scoville scale)
Fresh garlic cloves 3-4
Riped wine or plum tomatoes 1-2
Middle Eastern Olive Oil
Sumac
1/2 lemon
Pink Himalayan salt

Recipe:
Steam cook or char grill Aubergines - either way as you like. I steam cooked them in my recipe.
Fine chop shallots, peppers, and tomatoes and mix in a bowl.
Add juice of half a lemon with the chopped veggies and toss.
Course grind garlic cloves in a pestle and add it to the veggies.
In the same pestle, add a tsp of pink Himalayan salt, 1 Tbsp Sumac and 2-3 Tbsp Mediterranean Olive Oil and mix them well until it forms a smooth paste, then add it to the veggie mix.
Once steamed and well done
, fine chop your Aubergines with the help of a knife chopper and add to the veggie mix.
Combine all the ingredients well and serve with your choice of bread, cracker or bread sticks.

I had mine today the evening tea rusks and it was yum 🤤

Share your feedback once tried. I will be delighted to k ow how did it turn out on your end 😊

Nothing better than a quick easy and simply healthy Granola Bowl to Kick start the morning fresh. Embrace your mornings in the best possible way so that it can can enlighten the rest of your day 🌥️⛅🌤️🌞

Recipe:🍓🍒🫒🫐🍌🍏🥣

In your favourite Artisan bowl layer as below:

Your favorite fruit yogurt (I used Papaya and Passion fruit by Onken)
Add you favourite granola mix (I used Jordan's super berry granola mix; I also recommend Tesco's super berry granola -same quality but a little less berry ratio)
Crumble and add some ricotta cheese about a Tbsp.
Add your favourite fruit ( I added bananas sliced it tends so soften the mixture; I once tried grapes and green apples and was equally good)
Top up with a drizzle of honey or maple syrup and enjoy!

Only healthy mornings are good mornings😊



Top tip: you should try taking a regular glass of morning drink (tea, herbal tea, or warm milk) with your Granola Bowls to keep your bowels healthy and weight well balanced.

What you get out of this food source:

Granola is calorie-dense, as well as rich in protein, fiber, and micronutrients. In particular, it may provide iron, magnesium, zinc, copper, selenium, B vitamins, and vitamin E.

Most granola is rich in protein and fiber, which both contribute to fullness.

Protein even influences levels of important fullness hormones like Ghrelin and GLP-1 (3Trusted Source, 4Trusted Source, 5Trusted Source).

High-protein ingredients in granola may include nuts, such as almonds, walnuts, and cashews, and seeds like h**p, pumpkin, and sesame.

Additionally, high-fiber foods like oats, nuts, and seeds slow down the emptying of your stomach and increase digestion time, which can help you feel fuller for longer — and may aid appetite control.

Granola may also:

Improve blood pressure.
High-fiber ingredients like oats and flax seeds have been shown to help reduce blood pressure.

Reduce cholesterol levels.
Oats are a good source of beta Glucan, a type of fiber that works to reduce total and LDL (bad) cholesterol levels, two risk factors for heart disease.

Reduce blood sugar.
Whole grains, dried fruit, nuts, and seeds may help reduce and control blood sugar levels, particularly in people with obesity or prediabetes.

Improve gut health.
Granola has been found to increase levels of healthy gut bacteria, compared with refined breakfast cereal.

Provide many antioxidants.
Ingredients such as coconut, chia seeds, and Brazil nuts are good sources of inflammation-fighting antioxidants like gallic acid, quercetin, selenium, and vitamin E.

Easy to take on the go.
Granola has long been a top choice for hikers and backpackers, as it’s easy to store and keeps for a long time.

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