Cibare Food Magazine Issue Four

Cibare
Issue Four, July 2015
www.cibare.co.uk
Contents
HEALTH AND NUTRITION

Healthy Summer 42
Summer Time Fun 46
Hawthorn 44
SHOPPING LOCAL
Cereal Killers Cafe

8
Olio 6
FEATURES
REVIEW
Matcha 48
Coffee 10
The Alchemist 16
Walthamstow 12
Coyo 50
La Belle Assiette 58
FOOD FOR THE SEASON

Breakfast Ideas 4
BBQs 26
Burgers 28
Vegan 30
Salads 34
Tandoor 32
Thai 40
Raw 42
Snack Ideas 22
Theos Salad 38
The Edible Garden
56
Aesthetics To Dine For
52
Soil Degradation 64
Oli and Zoes Food Co
68
GARDENING
Top Tips For Your Allotment
TRAVELLING TALES
A Swiss Odyssey Part 2
78
Dinning Al Fresco 20
BOOKS
The Meringue Girls
PRO ADVICE
Bites 74
2
62
61
SOURCES AND CREDITS

Cibare Food Magazine
www.cibare.co.uk
Cibare
Editors Note
What a beautiful few months. The sun is
shining (most of the time) and we are eating
as and when we can outdoors.
Our food and how we prepare it changes so
much with the seasons and its nice to enjoy
all that it offers.
Paddling pools and long evenings. Pimms
and BBQs, its just glorious.
This issue is full of wonderful ideas to inspire you over the next few months and help
you make your own delicious food, take you
to amazing places, and learn more about
what you eat and where it comes from.
Sit back and enjoy our Summer Issue 4.
www.cibare.co.uk
Fresh bread with soft cheese,

topped with strawberries
Eggs cooked in scallop

shells on the BBQ
FOOD
Breakfast
SHOPPING LOCAL
OLIO
Meet Your Neighbours And Save The Planet
With Olio, The Food Sharing Revolution
by Saasha Celestial-One
Remember when you were a child and told

to clear your plate there are starving people in Africa, after all. Remember getting
older (and less obedient) and thinking this
didnt make much sense? Its not as if you
could ship the food on your dinner plate to
someone halfway around the worldright?
As a consequence, most of us in the developed world grew up recognizing that wasting
food when so many people go hungry every
day is wrong on a moral level, but not actually feeling there was something we could do
about it directly.
As much as I hate food waste - throwing
away unused food physically pains me - it
took me a long time to understand the complexity of the international food system, and
to realize that what we waste here at home
does have a direct impact on people on the
far side of the planet.
To put things in perspective, the land required to grow all the food that is ultimately
wasted globally is the size of Mexico. This
land and all the physical labour, water and
energy required to grow this food could
have been used for more productive purposes. Its not just the food that is wasted
6
its the shipping, distribution and marketing

resources that were deployed to bring that
food from farm to fork. The opportunity cost
is huge.
The direct cost is also enormous. All around
the world natural habitats are being destroyed to produce food that is never eaten.
Land that could be used to grow food to feed
local populations is being used to produce
food that is shipped overseas and never eaten. The developed worlds insatiable appetite drives up the price of food, making affordable food inaccessible for the worlds 795
million malnourished.
Here in the UK 50% of all food waste happens in the home the equivalent of 12.5
billion per year. At the individual level, we
waste 20% of all food we purchase - its like
going to Tesco, buying five bags of food, and
leaving one in the car park. Put that way, it
sounds crazy.
It wasnt very long ago that this level of food
waste would have been unheard of. People
knew where their food came from, and how
to cook with every part of every ingredient.
Food was precious, so nothing went to waste
leftovers were repurposed, and in the rare
www.cibare.co.uk
event there was too much food, surplus was

shared with neighbours. Over the last few
decades, in the developed world food has
become significantly cheaper, and most
people have started to value it less, taking its
endless bounty for granted.
This is where OLIO comes into play. OLIO
is a free app connecting neighbours with
each other and with local businesses so
that food can be shared, rather than thrown
away. Imagine: rather than making a beeline for the supermarket at the end of the
day to pick up supplies for dinner, you take
a look on OLIO to see what free/steeply discounted food you can pick up on your way
home instead. Not only are you saving money, but you are also saving food that would
have gone to waste. Your local bakery really
would have thrown out that focaccia at the
end of the day. Your local shop really would
have thrown out the cheese with a best be-
www.cibare.co.uk
fore date for today. Why not rescue them

and make pizza?
Back to the big picture: whatever food is
sourced via OLIO is less food to be purchased in the first place. This reduces pressure on the international food system as a
whole. The planet will need to feed 2 billion
more people by the year 2050. This can be
achieved with our current agriculture capacity but only if we can collectively reduce our food waste sufficiently. OLIO is one
small step in the right direction.
Saasha is the Co-Founder of OLIO, a free
mobile app launching this summer in North
London, and rolling out across London over
the next six months. Visit www.OLIOex.com
to learn more, download the app, and join
The Food Sharing Revolution.
REVIEW
Cereal Killers Caf

by The Editor
Well after finding these guys on Twitter (my

favourite place) I see that they are now finally a little closer to home. From their original
Brick Lane home they have now opened a
second caf in sunny Camden.
eat my breakfast just like I did when I was a

kid. I wasnt usually allowed Lucky Charms
as a child but today it was happening. The
place is full of colours and 80s or 90s childhood memorabilia and I feel like Im a child
once again. All I can think is that I need to
So I grab a buddy and we hot foot it into the bring my brothers and my husband here,
grotto that is the Stables Market. A sunbeam they would Iove the He Man and Back to the
shines our way to its open doors where all Future duvet covers as well as the food.
we can see is a rainbow of sugary delights.
Cakes I hear you ask? Sweets? Oh hell no!! I go back for another coffee and see that they
CEREAL!!! With child like eyes and stomach have Pop Tarts too. I think my brain is going
I stare for about ten minutes at the rainbow to explode!! One Smores Pop Tart please!
coloured boxes and pictures, from all around The guys laugh at my excitement and tell me
the world that are before me. Im simply that its the best one. They love it too and
happy. I want three cereals mixed up in one makes me feel warm inside to have this joint
bowl and I pick the sweetest sugar coated E appreciation for where we are.
number filled with extra marshmallow boxes I could find and mix them together. One is There is a guy in the background on his lapApple Jacks so I have one of my five a day in top and I recognise him, hes one of the twin
there too. I can have any milk on the planet brothers who own the shops. Its nice to see
too, which just tops off my bliss rating as I that hes there working away like any other
do like an unsweetened soya in my bowl as business owner. I feel like hes famous but it
well as in my coffee please!!! And thank you. might be the sugar talking as Ive had quite a
I can have a topping of pretty much anything lot and Im still going, but I feel honoured to
I like from candy to fruit but Im thinking my have seen one of the infamous Keery Twins.
sugar-o-metre is good.
We buy a badge and try and stop eating - its
We have made our decisions and go round like a drug in here - but we finally have to go.
the back of the shop. Do we sit outside in Happy and hyper and will be back for sure
the sunshine? Eerr NO. We go and sit in- very soon with more Cereal Killer lovers!
side on the beds! I get comfy on the bed to
8
www.cibare.co.uk
REVIEW
Time for a coffee

Jamaica Plantations in Cockfosters
by Dorothy Martinez
For this issue, I decided to review some coffee from a local health food and coffee roaster shop that Ive recently discovered the
Jamaica Plantations in Cockfosters. I picked
five coffees from well known coffee producing locations Colombia, Java, Brazil, Costa Rica and an Italian Mocha. Compared
with the other beans weve reviewed over
the last few Issues, its fair to say that these
are perhaps less interesting, but thats not to
suggest theyre not great quality. Once in a
while its nice just to have a damn fine cup of
coffee, without being struck by how little it
tastes or smells like coffee and if thats what
youre after, then these could be for you. We
tried all of them as espresso and Americano.
Italian Mocha
Not to be confused with that chocolate/milk/

deeply-mourned-coffee-bean concoction,
Italian Mocha is an everyday blend, generally to be taken short. With a ground aroma
of rain on gravel and Irish cream, this makes
a pleasant, bitter and chocolatey espresso
that leaves your mouth feeling smooth and
glossy.
Colombian San Agustin
One of the more exciting coffees this

month, when unground this has an aroma
of liquorice. As an espresso, it produces
an acidic, gravelly flavour, with the bitter liquorice remerging and then giving way to a
rich chocolate flavour with almost a pineapBrazilian Santos
pley fruitiness to it. As Americano, its more
Brazilian coffee is fast becoming a favour- chocolatey and less acidic with more of the
ite of mine. This is a well rounded and easy fruit tones less interesting, but still very
to drink coffee, though its best drunk re- drinkable.
ally hot as soon as it cools beyond a certain point it loses its richness. It has a love- Java
ly, slightly acidic chocolatey aroma. As an The Java has an interesting mixed aroma
espresso, it smells creamy, with a balanced of spiced orange and milk chocolate. As
bitter chocolate taste with a velvety mouth espresso its light and refreshing with citrus
feel and a creamy aftertaste. As a longer flavours maybe grapefruit great for an
drink, its a smooth balance of creamy and afternoon pick me up. As a longer drink, the
bitter flavours with a nice acidity - definitely creamier chocolate flavours come out more,
a reliable, everyday coffee.
quickly giving way to a sharper, citrus body.
10
www.cibare.co.uk
Costa Rica
This is definitely one for those who like their

coffee on the bitter side. The aroma starts
with notes of vinegar and merges into bitter chocolate. As an espresso this tastes a
lot like actual cacao nibs, with a sharp hint
of citrus in the aftertaste. The bitterness really comes out in the Americano, although it
softens into rich chocolate in the aftertaste.
While it doesnt exactly make your nostrils
flare, it still may not be for everyone.
REVIEW
Nothing Comes Close to Walthamstow

by Paul Ralhan
Anyone passing a sign for Ravenswood Industrial Estate might expect that it is somewhere your car might end up for repair after
a crash, or a place youd go to pick up a handmade light fitting. Whilst these two suggestions may well be true, the gated enclosure
on Shernhall Street - in what some circles
have renamed #awesomestow - is also home
to a modern British brewer. Walthamstow is
the relatively new, fixed abode for Wild Card
Brewery.
Leaving their home and birthplace of once
the largest independent brewer in the United Kingdom three friends embarked on a
journey to London; a journey which none
of them expected would see them grow,
as brewers, to reinvent their home towns
landmark brewerys tagline of Not much
matches Mansfield.
Using an emerging trend whereby a brewer
pays to use spare capacity at someone elses
brewery (known as cuckoo, or gypsy brewing) the trio of Jaega Wise, Will Harris and
Andrew Birkby developed their recipes and
reinvested whatever money they could generate from selling the beer they bottled.
they initially used to differentiate between

batches, and is now an idea which is very
much the brewery theme throughout: Jack
of Clubs, Queen of Diamonds, King of Hearts
and the Ace of Spades.
One should always play fairly

when one has the winning cards
Oscar Wilde
Combining flavours of biscuit and caramel
with cherry and a hint of spicy fruit, the Jack
of Clubs is a well balanced ruby ale. Its hue
is better appreciated in a fluted and footed
glass; a poco grande, perhaps or a goblet.
The malty head of foam slowly subsides into
a crown of gold inviting you to take a sip.
That first taste leaves the palate coated with
the velvety-smooth creamy taste of malt
gently persuading you to savour the moment
on a quiet cold night - there is absolutely no
need for quaffing with this one!
I have to be seen to be believed

- Queen Elizabeth II
A useful tip for enjoying beer at its best temperature is to take the ABV (Alcohol by VolSuch is their success, Wild Card beer is inume) and add two. Seven Celsius seems a
stantly recognisable; the different bottles
distinctly cooler-than-room-temperature
are all labelled with a playing card a trick
12
www.cibare.co.uk
www.cibare.co.uk
13
for a chilled beer, and protocol for what even

Wild Card describe as an ostentatious IPA:
the Queen of Diamonds is a portrait of a picture card.
WCBs very own, resident Dough Bro Pizza

providing wood-fired Neapolitan pizza to
accompany your birra. There are some interesting neighbours too!
For beginners and novices, another interesting exercise is to smell (as well as taste)
the beer, and record those impressions.
Then, look at the tasting notes to compare.
Sometimes the aroma is obvious and often
the piquancy is palatable, but if youre still
learning still training a little nudge may
be needed. With the Queen of Diamonds the
aroma of grapefruit may be obvious to most,
but lychee may leave some stroking their
chin, searching; yet when you do make that
association it becomes immediately and patently obvious.
Double up or quit, double stake

or split, The Ace Of Spades
-Motorhead lyrics
Fans of London Porter Ales will not be disappointed. At 4.7% ABV its a richly smooth,
mysteriously dark and utterly drinkable ale.
Entwined between notes of dark chocolate
and roasted coffee beans is a subtle twist of
plum and vanilla. Relaxing in a warm room
in front of an open fire might be the perfect setting to enjoy this classic style of beer
where you can fully appreciate the caramel,
cocoa and roasted malt aromas. It is traditionally a seasonal beer, but there is nothing
stopping you from reaching for this trump
card of an ale when you fancy a glass of
something darker and richer.
Queen of Diamonds is a continuously

hopped India Pale Ale which, for something
sounding so straight forward, does produce
an interestingly complex formation of flavours. Keeping within the tropical theme,
nectarine is another one for the discerning
palate. By the third sip you should be picking All in all, Wild Card Brewery could well
up a slight bitter or citrus - snap to what is adapt Mansfields tagline to read Not much
matches Walthamstow.
quite an unmistakable caramel finish.
When the sun is shining and the weather is

sweet, move your dancing feet towards the
rainbow of apricot, gooseberry, lychee, papaya and peach which crowns the King of
Hearts. Its a bombshell of a blonde, and a
real lager-like beer perfect for the outdoors
in the warmer weather. One place to enjoy
the company of The King for a fuller experience would be in his own domain at the Wild
Card Brewery Taproom in the aforementioned manor of Walthamstow; a place not
short of pleasant surprises: live music and
14
www.cibare.co.uk
PICTURE CREDITS: Paul Ralhan
He played the king as if afraid

someone else would play the ace.
- John Mason Brown
www.cibare.co.uk
15
REVIEW
Cocktails
The Alchemist
by Andy Tudor
Hey there, Im Cassie, what can I get ya?
Restaurant located in Bevis Marks exudes a

modern brasserie feel with its brushed copEvenin Dave, the usual?
per and slate aesthetic whilst also referencing its roots with symbology, inscriptions
Norrrmmmm! [cue Cheers TV intro]
and diagrams befitting of Dr Jekylls murderous notebook. Its a pretty slick place baThe rapport you have with a regular, friend- sically with a kind of super-minimalist stely bartender who knows your tastes and ex- ampunk vibe comprising of a ground-floor
pands and experiments with your drinking bar area, mezzanine dining area, and funky
palette is somewhat of a niche nowadays.
outside smokers quarter at the back.
Cocktails by their nature take longer to serve
than your average spirit mixer, bottled beer,
or pint of cider. And since youre usually
ordering them for both yourself and your
friends, theres a need for brevity by the staff
behind the bar in order to ensure everyone
else gets served without excessive waiting.
Keeping with the Jack the Ripper era, were

invited to a Mad Hatters Tea Party where a
made-on-the-premises cauldron of cocktail
base is then infused via Bunsen burner and
vials into a beautifully-scented and fascinating-to-watch showcase of hocus pocus.
For those who remember A-level Chemistry,
were using a form of fractional distillation
Hence, rapid pouring, violent shaking, inap- here right there on the bar in front of you as
propriate quantities of ice, and a haphazard you watch the process unfold. To bystandsquirt of Coke or tonic water from the gun. ers near you, theyre watching Dynamo at
work, eager to get one themselves.
So meet Shane. Hes a Mancunian bartender whos been brought down to the recent- And thats the difference here - making a
ly-opened Alchemist bar near Londons cocktail is an art form. And its one thats
Liverpool Street to teach the staff there the respected at The Alchemist as we wait pafine art of 1) brewing some of the most sultry tiently and intently at this smoking, bubbling
cocktails youll ever try, and 2) listen to their lab set in front of us. Its a piece of theatre.
customers and make them bespoke drinks Once ready, we then imbibe delicately giving
that fit and expand their tastes.
the moment an appropriate level of courteTaking inspiration from the apothecaries sy.
of Victorian England, The Alchemist Bar &
16
www.cibare.co.uk
http://thealchemist.uk.com/bevis-marks
To say it was worth the wait is an understatement. Presented in tea cups, this warm
(and smoking!) mixture of vodka (my favourite - Ketel One), elderflower, fresh fruit and
Cointreau along with water (yes, water) as
a mixer is completely unique (how many of
you have had a warm cocktail ever? Let alone
one you drink with your pinky standing to
attention on the edge of a porcelain cup!).
Its refreshing yet warming, clean yet heady,
and draws the attention of those around the
bar. An experience you wont forget!
Finally, after getting to know Shane some

more, and after the liquor and spectacle of
it all started to go to our heads, we asked
him to make something of his own preference and he pointed us to a Screwball - his
own personal addition to the menu and the
best-seller at this London establishment,
close behind the party-favourite Strawberry
Daiquiri. Designed to bring back childhood
memories, its a bubblegum/raspberry/vodka/lime blend with white chocolate foam.
Sweet, childish, kitsch and fun. The perfect
end to our introduction to this new hit locaHaving then spoken to Shane our bartend- tion.
er and conversed about my predilection for
whisky-based drinks he proceeded to make Except it wasnt - because after all that drink,
a Smokey Old Fashioned. Why smokey? a spot of food was sorely needed and Im
Because once again, fire was involved in the pleased to say The Alchemist excelled there
making of it with woodchips being sparked too with a fantastic blend of Greek (houup to further infuse the traditional mixture mous, baby calamari), American (corn dogs,
of Woodford Reserve, maple syrup and bit- chicken wings), British (pork crackling, fish
ters into an absolutely perfect concoction. & chips), Thai (fish cakes, satay salmon),
Served with an ice ball (stones are impracti- Mexican (nachos, fajitas) and Japanese (bok
cal for a public bar setting and ice is - as you choi, ramen) all presented timely, well-proshould know - terrible) its the more-ish, portioned and fresh.
slow-trickling outdoor-barbecue-scented
answer to my dark spirit craving.
The key aspect to take away therefore is personal service. The one-to-one with the barWith the intention of broadening my light tender, the time taken over your order and
spirit horizons, a Lady Marmalade was then the choice menu selection. Its the equivacooked up. More boiling, more niche ingre- lent of Saville Row compared to Top Man.
dients (like Belsazar Red vermouth and bergamot flavour drops), and this time a pouring Located near to Liverpool Street, and thereof dry ice over the entire thing resulting in fore in a prime location for a great night out, I
a bona fide witchs brew of marmalade-fla- therefore highly recommend The Alchemist,
voured vodka (gorgeous in its own right) and either stopping off there before heading out
lemon zing - fantastic and certainly very to a club, or ending up there and utilising
akin to the Caipirinhas I tend to go for on the time to expand your mind (and your eyethe light side.
balls) at the magic on show.
18
www.cibare.co.uk
FEATURE
Dining Al Fresco?
by Gemma Speakman
1
Amante
Voted for the last three years by the influential people over at White Ibiza as the best
beach restaurant, Amante is a beach club
and restaurant on the east coast of the island. Perched up high on a cliff and housed
within a nature reserve, the views of the
coast are as good as they get. Contemporary
Spanish and Italian dishes aplenty with simple fresh fish and meat cooked in the Josper
oven grill. www.amanteibiza.com
20
2
Cotton Beach Club
Dressed in all-white cotton and housed dramatically on a steep cliff side with jaw-dropping views on Ibizas southwest coast. Overlook your own private sand beach as you
sample fish so fresh its almost still moving
alongside local produce or try their Oriental
Fusion offering for delicacies such as blue
tuna. www.cottonbeachclub.com
3
El Chiringuito
With white padded oversized beds where
you can stay ALL day and a beautiful white
and wood interior under traditional white
washed stone, El Chiringuito is a true beach
oasis. Serving wonderful staples (fresh seafood, burgers, spaghettis) with the best sangria in town it is very difficult to leave this
place. Watch out for the mobile oyster man
to fill the gaps in between courses and cocktails. www.elchiringuitoibiza.com
4
Experimental Beach club
Watch the planes full of revellers as they
land from the comfort of this oversized deck
perched on the infamous Ibizan salt plains.
A wonderful place for sundowners and once
the sun has dipped, a wide and versatile
menu to suit most tastes. Plus a beautiful
boutique on site where you can devour the
best of the isles crafts and fashions. www.
eccbeach.com
www.cibare.co.uk
PICTURE CREDITS: Cotton Magazine and El Chiringuito Camas II
How does the food taste if youre surrounded by the great outdoors? The experience of
dining outside is at the outset utterly desirable and maybe even overly romanticised
depending on where you are. The reality in
London can often be quite different - flying
pests, unexpected gusts of wind, a wonky
pub table, traffic, chugs of black diesel as
you open your mouth etc. But I dont doubt
that all of us have some memory of a wonderful meal consumed outdoors. Stripped
back with almost no interior decoration required other than Mother Earth. For me, the
ultimate al fresco is Ibiza - sandy, salty with
a long lunch that later turns into sundowners then dinner. So if you find yourself away
from the stove and instead are transported
to Europes hedonistic white isle any time
soon, dont miss these five extraordinary
eateries.
5
Bambuddha
Revamped some years back this is one of
Ibizas stalwarts, founded back in the nineties. Its Goa meets Ibiza complete with a
bamboo canopy for a wonderful sheltered al
fresco experience. The food is excellent and
the cocktails and raucous after party mean
you wont have to move until you are literally
kicked out at dawn. www.bambuddha.com
Gemma Speakman
http://happyinyourownskin.co.uk
FOOD
Snacks
Strawberries dipped in dark chocolate.
22
www.cibare.co.uk
Peanut butter sandwiched between two slices of

banana and covered in dark chocolate. Healthy
and delicious.
Healthy Summer
by Anne Iarchy
Woohoo, the warmer weather is here, and

hopefully well have a summer full of sunshine. But as long as its dry and not too
cold, I know quite a lot of us will be enjoying
some yummie BBQs at the weekends or even
midweek.
Quite a few people seem to think that having
a BBQ is unhealthy. Although eating a lot of
red meat is not advisable, eating grilled meat
or fish is super healthy. You might be marinating the meat overnight, but once on the
grill, most of the fat is burned off anyway.
Chicken and fish are obviously your first
healthy choice, with some steak and lamb
chops in moderation. Grilled vegetables to
go with it, and some lovely salads will only
complete the whole meal nicely. Add to that
some watermelon on a mixed berry fruit
salad as dessert and you have a fabulously
healthy meal.
The problem comes generally when you are
hungry at arrival and then eat all the crisps,
salted nuts, and other snacks to start with,
and end the meal with grilled marshmellows and ice cream. Oh, and did I mention
the wine, beer, pimms and bubbly? This is
the opportunity to prepare some lovely flavoured water to drink cold. Overnight, fill a
few jugs of water, and in each jug add some
chopped up fresh fruit.
Some great combinations are:
24
Strawberries; strawberries and kiwi; fresh

mint; lemon, orange and lime; raspberry
and lime; watermelon and rosemary; pineapple and mint; lemon, cucumber and mint.
The choices and combinations are endless.
You can choose to just pop the fruit in the
water, or mash a little bit of the fruits, stir
and then add some more for extra flavour.
(BTW, this is also a great tip for if you struggle to drink enough water. Its flavoured water without all the calories of commercial
flavoured water.)
But even if you do have some dessert or a
glass of alcohol, a little treat is important to
have once in a while, its your opportunity to
burn it all off with some fun games suitable
for adults and children alike. Having a BBQ
is a great way to be active as a whole group
whith some outdoors activities.
Here are some fun games you can play that
will get that heart rate up, and get your metabolism going. Play some before starting
your meal, and you will burn even more of
the calories ingested due to heightened metabolism.
Remember those fun games from school
sports day from the olden days? They can be
so much fun playing with family and friends.
Here are a few with some rules refreshers
for you to try:
www.cibare.co.uk
Egg & Spoon Race:

Set a start and finish line.
Participants must balance an egg upon a
spoon and race with it from the start line to
the finishing line.
The person finishing first is the winner.
Sack Race:
Each participant will put both feet into a
large sack, or even an old duvet cover that
reaches their waist or higher and jump forward from the starting point to the finish
line.
The first person to cross the finish line is the
winner.
3 Legged Race:
This race involves two participants attempting to complete a short sprint wiith the left
leg of one runner strapped to the right leg of
another runner.
The pair has to run together without falling
over and get first to the finish line to win the
race.
Frog Race:
Squat down and put your hands between
your feet. Bring your hands forward, and
jump up bringing your feet by your hands
again, like a frog jumps.
The person finishing first is the winner.
If your garden is too small to have everyone
racing at the same time, you can time each
person or pair. The one finishing in the fastest time will be declared winner.
These games are great at getting your heart
rate pumping. Although I might not want to
say this, but after a few drinks, this can be
come super hilarious.
Have a fabulous summer, and enjoy some
outdoors fun while eating a healthy BBQ.

http://www.barnetpersonaltrainer.co.uk
FOOD
BBQs
Meal for the season
Our heritage, our right to make fire and

cook, not burn our food.
When you do it right and let that fire die
down and turn into a glorious smoke to
tenderly, smoke your burgers, bangers and
blessed kebabs and steaks it can make your
food taste amazing. For me its the only way
to cook in the summer and we have been
known to do it in the rain in the garage and
in the snow too. What the hell, its just so
good. For added aroma around the BBQ why
not add some of your favourite herbs to the
flame. My fave is rosemary, which smells
particularly amazing when youre cooking
things like lamb kebabs or steaks, but sage
and thyme are wonderful too and really add
a great taste to your meat as well as making the whole garden or terrace smell just
amazing. Add a cocktail or a beer and you
have a party. Here are some of our ideas for
your BBQ.
Simple Greek Kebabs

Marinade
Enough pieces meat to feed four people either lamb or pork is best
Enough good quality olive oil to cover the
meat - this should be around 4 tablespoons
3 or 4 tablespoons of dried oregano
2 tablespoons of dried parsley
Half a teaspoon of garlic salt
Half a teaspoon of onion salt
Salt and pepper to season
to make a marinade and leave to the meat to

marinate for as long as you can. Preferably a
couple of hours.
Then thread the meat onto your skewers
and BBQ till theyre cooked through. Grab
some pitta bread that you have also warmed
up on the BBQ and fill with your meat and
anything else that you fancy too.
Mediterranean Skewers
Marinade:
1kg of either diced chicken, pork or lamb
4 tablespoons of natural Greek yoghurt
1 crushed clove of garlic
Juice of half a lemon
Pinch of dried oregano
Pinch of smoked paprika
Drop of olive oil
1 large red onion, peeled and cut into chunks
1 pack of button mushrooms
1 aubergine, cut into chunks
1 red bell pepper, deseeded and cut into
chunks
1 courgette, sliced
Combine ingredients and marinate the

chicken pieces for at least two hours in the
fridge.
Skewer the chicken alternately with the onions & Mediterranean vegetables.
Grill or BBQ the skewers for 20 minutes,
turning occasionally so they dont catch the
Mix the olive oil, herbs and seasonings well heat. Perfect for al fresco eating!
FOOD
Chorizo Burgers
Meal for the season- part 2
by Emma Walton
The humble beef burger is often seen as

an American classic. We expect the beef to
be the star of the show, seasoned well and
sandwiched between two toasted buns, perhaps with the addition of a slice of cheese
and some bacon if youre pushing the boat
out. But not all burgers have to be this way!
As burgers get a makeover in restaurants
across London, Im going to share with you
a burger recipe with a Spanish twist that can
be chucked on your BBQ at home and will
absolutely blow your mind. Forget what you
thought you knew about burgers and come
with me.
As much as I love beef burgers its always
exciting when someone brings something
fun and original to add to the barbeque. But
for starters, this burger recipe doesnt even
involve beef. Thats right. Theres not a cow
in sight! Instead, this burger is made from
pork mince. For best results I recommend
grabbing a shoulder of pork from your local butchers and mincing it yourself. If that
sounds too much like hard work, the supermarket stuff will do.
To give this burger a real summery vibe its
flavoured with the herbs and spices found in
a classic Spanish chorizo sausage. Theres
plenty of smoky paprika, garlic and cumin,
28
among others. While the meat rests youll

see the mince begin to take on that classic red hue which we all associate with the
spicy sausage. When your friends and family smell this burger cooking theyll instantly
be transported back to their holidays in the
sun.
In terms of prep - you may be tempted to
think the bigger the better but because were
cooking with pork mince you cant risk having the centre undercooked and pink. Form
your burger patties so that they are no more
than 2cm thick (just short of an inch) and
roughly 8cm in diameter (about 3 inches). A
quick grilling on the BBQ will do the trick.
Dont be tempted to squash them into the
grill or all of the juice will be forced out and
youll be left with a dry burger. Leave them
to do their thing and only flip once they have
a good char and come away from the grill
easily. Theres also no need to keep flipping!
One flip in the middle of cooking is plenty
otherwise you risk the burger patty falling
apart. Less is more with this one.
How you top your burger is up to you. I love
to serve with slices of Manchego cheese,
lime mayo or even avocado slices. Some wild
rocket in the bun also helps you to convince
yourself youre eating healthily!
www.cibare.co.uk
well until the ingredients are well distributed throughout the pork mince. Place the
Makes 8
mix into the fridge for at least half an hour
to rest.
Ingredients;
Next, form the mince mix into 8 burger pat1kg pork mince
ties roughly 2 cm thick and 8cm in diameter.
1/2 cup cold white wine
Push your thumb into the centre of the pat3 tsp paprika
ty making a slight indentation (this will stop
1.5 tsp salt
the burgers contracting and losing shape).
2 tsp garlic cloves (crushed)
Place them on to greaseproof paper and rest
1.5 tsp cayenne
in the fridge for a further half an hour.
0.5 tsp cumin
When the barbeque is nice and hot, turn
0.5 tsp dried oregano
the burgers out on to the grill. Cook for 5-8
Pinch ground black pepper
minutes on either side until the outside is
crisp and the mince is piping hot and cooked
Method
In a large bowl, mix together the mince with in the centre.
the herbs, spices and white wine. Using Serve in a toasted bun with your favourite
your hands, mix the ingredients together toppings.
http://supperinthesuburbs.wordpress.com
Chorizo Burgers
www.cibare.co.uk
29
FOOD
The Vegan BBQ

Meal for the season- part 3
by Elyse Quail
If you love your BBQs and burgers but feel

as though you are always missing out when
you go to a friends party because youre a
Vegan? Here are a couple of recipes that
you can make to eat the food you love whilst
making everyone else wish that they were
having what youre having!
Vegan Black-Bean Veggie Burgers
2 tbsp olive oil

1/2 cup diced red onion
1/2 cup diced bell pepper
1 clove garlic, minced
1 jalapeo, minced
2 cups black beans
1/2 cup corn
Creamy Dill Potato Salad
1/2 cup breadcrumbs
1/2 tsp cumin
3 lbs large potatoes, peeled
Sea salt and freshly ground black pepper, to 2 tbsp chopped coriander
1 tsp salt
taste
1/2 cup flour
2 celery stalks, finely diced
1 cup vegan mayonnaise
In 1 tbsp oil, saut the onions, peppers, jal1 small red onion, finely chopped
apeo and garlic in a small frying pan for 3
1/4 cup chopped fresh dill
to 5 minutes. Remove from heat. In a mixing
1-1/2 tbsp cider vinegar
bowl, mash the black beans before adding
1 tbsp lemon juice
sauted vegetables, corn, cumin, coriander,
1/2 tbsp Dijon mustard
salt, pepper and breadcrumbs. Mix well beCut potatoes into small 1-inch cubes before fore shaping into 6 patties. Coat each patboiling until cooked. While the potatoes are ty in flour before frying over medium heat
cooking, whisk together the remaining in- in the remaining tbsp of oil. Cook for 5 to 6
gredients to create the dressing. Rinse and minutes on each side, or until brown.
strain potatoes and allow to cool before
tossing in the dressing until evenly coated.
30
www.cibare.co.uk
www.cibare.co.uk
31
FOOD
Tandoor Or Not To Tandoor

Meal for the season
by Monica Ralhan
As far back as I can remember, Tandoori

Chicken was and still remains - my favourite spicy chicken dish.
I remember feeling the excitement of hearing the sizzle as the oven door was almost
ceremonially opened, and the fragrant aroma wafted through the house as it filled
every room. Mum, is it ready? the only
words coming from my salivating mouth.
Just like both my parents, Tandoori Chicken originated in Punjab, and made its way
to England. It has become a firm favourite
in British curry culture. The fame of Tandoori Chicken led to many derivatives, such
as Chicken Tikka, and eventually the Indian
dish made popular by the British: Chicken
Tikka Massala. The chicken was traditionally cooked in a very hot cylindrical clay oven,
heated with either charcoal or wood, which
gave it that unmistakable smoky, char grilled
taste.
Ingredients
10 skinned chicken thighs

10 skinned chicken drumsticks
Juice of two limes
100g of plain yoghurt
2 tablespoons of garlic pure
1 tablespoon of ginger pure
1 tablespoon of ground cumin
1 tablespoon of ground coriander
1 teaspoon of ground cayenne pepper
1 teaspoon smoked paprika
I do not possess a clay oven at home howev- 1 teaspoon of whole cumin seeds
er, the good news is Tandoori Chicken is just Freshly ground black pepper to taste
as delicious cooked in a modern day oven or 1 teaspoon of sea salt
even better on a barbeque in the comfort of 1 tablespoon of sunflower oil
2 green chillies finely chopped
your back garden.
32
www.cibare.co.uk
30g of fresh coriander leaves finely chopped ter over the chicken, each time you turn it.
Red or orange food colouring (optional)
Cook through until the edges are blackened
2 tablespoons of melted butter (optional)
and the chicken falls apart easily.
5. If cooking on a barbeque, heat until you
can hold your hand two inches above the
Method
1. In a mixing bowl combine all of the ingre- grill without it being unbearably hot. Again,
dients (only half of the fresh coriander) until cook through until the edges are blackened
and the chicken falls apart easily.
you have a smooth thick marinade.
2. Using a sharp knife make three slits in 6. Dress the cooked chicken with the reeach piece of chicken, against the grain of maining coriander and squeeze some fresh
lime juice over it. Delicious!
the meat.
3. Place the chicken in the marinade and refrigerate for 24 hours the longer the better.
4. If cooking in the oven preheat at the highest temperature for ten minutes and then
reduce temperature to 200C before placing
the chicken inside. Cook for approximately
50 minutes, turning at intervals. Spoon the
juices in the oven tray and the melted but-
www.cibare.co.uk
33
SALADS
FOOD
Too hot for a hot meal?

Here are some great salad ideas to eat alone or with a BBQ.
Everything Salad, Greek Potato Salad and Mediterranean Skewers
34
www.cibare.co.uk
No Cook Goumet Italian-inspired juice, as the salad inevitably forms its own
liquid.
Summer Salad
By Dani Gavriel
Everything Salad
Ingredients:
2 ripe avocados, sliced.
1 jar of sun-dried tomatoes.
1 jar of pitted green olives.
1 packet of rocket leaves.
1 sliced cucumber.
3 balls of mozzarella cheese.
Half a red cabbage cut as best as you can.

1 Large Carrot, peeled with a flat peeler and
just keep on going till you cant hold it. (Gives
it a flat Inspiralized effect.)
1 Fennel cut into slices.
A large handful of sliced radishes.
2 celery sticks chopped.
Layer the ingredients on top of the bed of The juice of half a lemon.
rocket leaves and serve drizzled with olive Good glug of oilve oil.
oil and a little freshly ground rock salt and Season nicely with pink Himalayan salt and
pepper.
black pepper.
Rainbow Chopped Salad

By Gillian Balcombe
Water Melon
Ingredients:
1 yellow or orange pepper, stalk removed
and deseeded.
4 to 5 vine tomatoes.
Half a large cucumber.
Half a medium to large red onion.
The juice of one very juicy lime.
A glug of good quality extra virgin olive oil
Salt and garlic pepper to taste (Barts is a
good brand to use).
1 small red chilli, stalk removed and deseeded (optional).
1 tablespoon of frozen chopped coriander
(optional).
Cut as best as you can, as much water melon

as you want for your bowl.
Use half or a whole feta cheese packet.
A good sprinkling of fresh mint.
Season with pepper (you dont need salt as
the feta cheese is salty enough.)
Greek Potato Salad
Peel 3 or 4 large Cyprus potatoes cut into

smaller pieces and boil. This should take
about 20-30 minutes depending on their
size, until them are going soft. Then drain
and allow to cool. Once cooled take a large
handful of fresh coriander and chop as fine
as you like and add to the potatoes. A very
Method:
Chop the pepper, tomatoes, cucumber and good glug of olive oil, add about half the
red onion into small, neat dice and combine juice of a lemon and season well.
in a serving bowl.
If using the red chilli, chop it finely, add it to
the mix and stir in well.
If using the coriander, add it to the mix and
stir in well.
Add the olive oil and lime juice, season to
taste. Dont be tempted to add more lime
www.cibare.co.uk
35
Water Melon Salad
Rainbow Chopped Salad
36
www.cibare.co.uk
No Cook Gourmet Italian-inspired

Summer Salad
Everything Salad
www.cibare.co.uk
37
FEATURE
Greek Rainbow Salad

by Theo Michaels
Ingredients
The Salad Part:
Method:
In a bowl carefully place all the salad ingredients including the liquids and gently mix
with your hands taking care not to break up
all the tomatoes.
Lift out the salad letting any excess liquid
drain away, then place neatly on a plate.
Layer the grilled halloumi over the top and
garnish with a scattering of pomegranate
seeds and the fresh mint.
Goes well with sunshine, laughter and a cold
bottle of white wine!
The Garnish:
2 or 3 slices of Halloumi cheese, rubbed with

olive oil, griddled for 1 minute each side and
sliced
1 tablespoon of pomegranate seeds
1 tablespoon of chopped fresh mint
38
www.theocooks.com
www.cibare.co.uk
PICTURE CREDITS: Theo Michaels
3 ripe red tomatoes (sliced 1cm thick)

3 ripe yellow tomatoes (sliced 1cm thick)
If you can get other colours of tomatoes the
more the merrier!
red onion (sliced as thinly as possible)
1 tablespoon of dried oregano
Juice of half a lemon
2 tablespoons of Balsamic vinegar
Few glugs of extra virgin olive oil
Seasoning
www.cibare.co.uk
39
FOOD
Moo Nam Tok (BBQ Pork Salad)

by Ying Bower
2 to 3 pork steaks
1 tablespoon of coriander seeds
Pinch of salt
1 teaspoon of black pepper
3 garlic cloves
2 tablespoons of Soy sauce
1 tablespoon of honey
Small bunch of mint
Coriander
3 Shallots or 1 Onion
1-1/2 tablespoons of fish sauce
1 teaspoon of chilli powder
2 tablespoons of fresh lime juice
2 tablespoons of toasted rice powder
the soy sauce and honey together well, then

grind the coriander seeds, salt, black pepper and garlic in pestle and mortar. Add the
soy sauce and honey to the dry ingredients,
combine them well and marinate the pork
steaks with the mixture for about 30 minutes.
While waiting for the pork to marinade, slice
the shallot or onion, coriander and mint together and leave it to the side.
Grill the pork until its cooked then cut it

into thin slices and put it into a mixing bowl.
Follow with the herbs and onions that youve
prepared earlier, then add the chilli powStart by making the rice powder. Put the pan der, rice powder, fish sauce and lime juice.
on high heat, add half a cup of raw rice to Mix everything together well and then enjoy
the pan and toast it until it turns light brown your meal.
in colour. Take the rice off the heat, leave it
to cool down for five minutes and when its This dish is very popular in Thailand. We
cool blend it to a powder. You should end up usually eat it with sticky rice and lots of
with around two to three tablespoons of the fresh herbs and vegetables, such as lettuce,
cucumber, cabbage, coriander and mint leaf.
powder.
But you can eat with any type of rice or vegTo make the marinade for the pork, mix etables that you choose.
40
www.cibare.co.uk
PICTURE CREDITS: Philip Bower Modenough
Ingredients
Tasty Raw Food
Super Summer Salads

By Alison Matthews
add a little olive oil and balsamic. Sprinkle

with flaked almonds.
Cauliflower, Olive and Sundried Tomato
Salad

cauliflower

Half cup of olives

Half cup of sundried tomatoes

red onion
Separate the cauliflower into florets, halve

Here are some combinations you may not the olives, chop the sundried tomatoes and
have thought of.
red onion. Mix together. I generally eat this
without dressing and combine with another
Mango, Grape and Avocado Salad
salad.

1 mango

1 avocado
Banana, Avocado and Spinach Salad

Small bunch of grapes

1 banana

Spring onions

1 avocado

Handful of salad leaves any kind

2 handfuls of spinach

Handful of spinach

Half cup of strawberries or

Flaked almonds
raspberries

Flaked almonds
Chop the mango, avocado, grapes and spring
onions and toss with the salad and spinach Chop the banana, avocado and strawberleaves. You may not need dressing on this as ries. Leave raspberries whole. Lay spinach
the sweetness of the mango and grapes gives leaves on a plate or in a bowl and add the
this a lovely flavour. Alternatively you could other ingredients. Sprinkle a little olive oil
42
www.cibare.co.uk
PICTURE CREDITS: Alison Matthews
Summer is, of course, the easiest time to eat

raw. In the beautiful sunshine, yes, we do
sometimes have lovely sunshine in the UK,
we usually prefer to eat lighter bites and a
lot less heavy food. Salad doesnt have to be
boring its not all about lettuce, cucumber
and tomato. Try mixing together salad, with
veg and fruit for some tasty combinations.
Ive added one wild card which may not appeal to everyone but I love it!
over the salad. You might think this one is

a bit unusual but give it a try its a really simple mixture of flavours which you can
put together in minutes.
Carrot and Celeriac Slaw

1 large carrot

Large piece of celeriac or white
cabbage
Grate the carrot and celeriac - you want half
and half.

1 tablespoon of tahini
1 tablespoon of lemon juice
3 tablespoons of olive oil
teaspoon of mustard
1 x teaspoon of runny honey or agave
Salt to taste
Mix ingredients in a blender and add more

olive oil if required, so the liquid is thick, but
runny.
Add the dressing to the carrot and celeriac
(or cabbage) and mix together.
http://www.rawconfidence.com
The Herbalist
Hawthorn
by Jo Farren
During the Merry Month of May I watched

in awe as these beautiful plants bloomed. I
became very aware of how many hawthorns
exist in the British countryside. These
amazing plants are found pretty much everywhere when you start to look; they make
incredible hedgerows and majestic trees.
There are several species of this plant: Crataegus oxycanthoids, laevigata or monogyna are the most common and widely used.
These delicate, beautiful flowers are much
more than they seem: hawthorn flowers are
a traditional herbal remedy for the heart and
we also use the fruit, which youll find on the
branches towards the end of the year. My
favourite tincture is a combination of both
the flowers and the berries rather than using one or the other, as I find the slightly dif44
ferent properties of the individual extracts

useful but ultimately a combination of both
gives the best of both worlds.
Hawthorn is one of the oldest traditional remedies for the cardiovascular system:
it is beneficial for any cardio condition as
it has many useful properties. It improves
the integrity of capillaries and vessel walls,
strengthens the heart muscle and improves
oxygen uptake and utilisation by the heart.
Not to mention that it is one of the nicer tasting tinctures. The fruit (or haws) are full of
flavonoids, little compounds which are part
of the antioxidant family and are responsible for its action on the blood vessels. Haws
are a berry in reality, so they share similar
properties as superfoods like blueberries super healthy!
www.cibare.co.uk
When I see a patient who has cardiovascular symptoms, hawthorn is one of the first
herbs that I think of. Its versatility for any
condition means that it is a really integral
part of my dispensary because it helps the
heart to work more efficiently and improves
the overall condition of the cardiovascular
system. Whether someone comes to me with
high blood pressure, low blood pressure or
palpitations, hawthorn is always something
that I consider. Of course, there is more to
my prescription and depending on the individual there will be other herbs involved
which will help them and their very specific needs and symptoms as well as getting to
work on the underlying cause.
The beautiful thing about hawthorn is that
it is so enormously abundant in the UK and
completely native; I am discovering more
and more the wonderfully effective plants
that we have in our back gardens and that
are available for us to go out and pick, harvest, and make teas, tinctures and jams...
PICTURE CREDITS: Jo Farren
Now, you can go and harvest the haws and

either eat as a berry or make into a jam, but
they are not the easiest thing in the world
to harvest! As the name suggests, there is a
thorn involved in the process, which makes
it far more tricky. I would personally stick
to the blueberries and see a herbalist for
your cardiovascular needs... If youre up for
a challenge, then try harvesting your haws
and going for a jam. But we can see how you
feel about that later in the year.
http://www.jmherbalist.co.uk
www.cibare.co.uk
45
Summer Time Fun

Health Edition
by Thomas Bisson
In our everyday lives, we make decisions

that either help or hinder us in the future.
Summer is upon us, and in all the heat and
sunshine it can be easier than ever to make
decisions that hinder rather than help. With
all the great deals on patio happy hours,
weekend barbecues, and the ice cream truck
circling the block, many of you may be having trouble resisting temptation. If youre
trying to keep it healthy this summer, without killing your social life or happiness, here
are some tips to help you stay on track.
Keep Healthy Alternatives at Home
You can still enjoy a summery drink or a frozen treat in the summer time - but making
your own at home can seriously cut down
on excess sugar and calories. Mix some frozen fruit with sparkling water and a pinch
of Stevia for a healthy spritzer in the sun. If
youre after a frozen drink, fresh fruit and
crushed ice will do the trick. Stay away from
sugary coolers and ciders and reach for a
gin and tonic or a vodka and lemon water
instead. When the ice cream truck comes
around, reach into the freezer for some frozen banana slices or grapes. These healthier
alternatives will take less time to make than
it would to order on a pub patio, so get creative and enjoy your homemade treats when
you want to indulge.
46
Bring Snacks on the Go
If you know youre going to be out for the

day, pack some fresh fruit or a bag of nuts.
Youre bound to get hungry, and being prepared with healthy snacks will keep you from
stopping at a street food stand later on. If
youre craving something, try eating one of
your snacks first. Chances are after youve
finished off some nuts or an apple, you actually wont be as hungry and youll be able to
hold off until youre home. Its also smart to
bring a bottle of water with you on the go, to
keep you from indulging in a calorie-laden
iced coffee or similar concoction.
Learn to Listen to Your Body
Pay attention to how youre feeling. Are you

actually hungry, or are you about to indulge
in something simply because its tasty and
available? Its important to remember that
the food isnt actually going anywhere. You
can have ice-cream any day. Chicken wings
are not about to disappear off the face of the
earth. If youre striving towards a goal with
your eating habits, it may be helpful to remind yourself that just because its in front
of you, doesnt mean it has to be eaten. If
you arent actually hungry, dont eat!
www.cibare.co.uk
Indulge in Moderation
PICTURE CREDITS: Lucie Lang
Its okay to live in the moment and enjoy

the summer break. If youre feeling really
strongly about indulging in something unhealthy, portion control is key. Can you order the kiddie-sized ice cream cone? How
about having just one daiquiri and sticking
to water for the remainder of the night? Fill
your plate with veggies and salads at the bbq
and top it with a wing or two, rather than
filling your plate with meat. Making small,
mindful changes to your portion size will help
you stay healthy and in control this summer.
Studies have proven that a healthy, positive
mindset is fuelled by feeding your body with
healthy foods. So, keep those healthy alternatives and snacks available. Pay attention
to how youre feeling, and when you do want
to treat yourself, take a smaller portion to
avoid over doing it. Keeping these tips in
mind will not only keep you on track with
your diet, but theyll keep you feeling sunnier throughout the summer, even if youre
caught in the English rain!
http://www.supergene.co.uk/
www.cibare.co.uk
47
REVIEW
Matcha
by The EditorEditor
So we seem to have gone completely crazy

over green. Green tea, green lattes, green ice
creams, green cakes!! We are Matcha mad
and boy we love this stuff.
We have discovered the health benefits of
green tea and taken it to its admitted next
level. Its Japanese heritage of sourcing its
finest form of green tea, which some how a
chef or genius (or both) has realised that we
just dont have enough things that taste like
green tea and has added it to everything, and
the food industry has gone wild for it! But
are we are certainly paying for it too!
A small tin of Matcha cost me 26. What was
I going to do with it? I just wanted a nice cup
of tea or a latte, but although I understand
that I honestly only need a tiny bit for every
cup and it would last forever I hesitated to
buy any for this article for months as it is
rather a lot of money for your average person to fork out on tea.
With my tin of Matcha I bought a carton of
Vivid, a matcha tea drink for about 1.50 and
Ive got to say that it revived my taste buds
for the Green tea experience that I was about
to have. Its light and although green tea is
dry, it was thirst quenchingly good.
agined adding vodka, but that was beside the

point. I added a tiny bit of powder to my cup
and some nice hot water. It was just as is imagined. Green tea but better.
It does say in the booklet that if there is powder left that I should just add more water so
as not to loose any goodness, and I like that
idea if not wasting it. So I did as I was told
but where do I go from here.
Where did this idea come from? The great
Wikipedia tells us that the method of making powdered teas goes as far back as 9601279. These arent random numbers, these
are years!! Yes, that far back, but the way its
prepared is exactly the same now as it was
then. Taking the powdered tea and hot water in a bowl and whipping them together to
create the drink. But both the preparation
and how you drink your tea is derived by Zen
Buddhists.
I wanted the best cup of green tea that I

can get and a traditional experience. What
now? Ill have to make a latte. Have it cold
with ice in a Masons jar for sure. I quite fancy the idea of making ice cream with it too.
The Japanese have been using it for years as
So I opened my tin after reading my little a way of colouring their food too but I really
booklet. I had no idea I could or should have enjoy the taste so Id like to actually taste it.
a shot of Matcha. It was amusing and I im- The reason Im suddenly thinking of out of
48
www.cibare.co.uk
my coolness league ways to consume the lovely

Matcha, is because I have 30 days to consume
this tiny tin, that I only need weeny amounts of
powder to do anything with. I dont really drink
green tea every day, I guess I do now! Ha! Then
Ill be really hooked! Oh well I will just have
to think of the amazing things that its doing
for my body with all the antioxidants in there.
I will need to try and change my coffee regime
which Im quite dedicated to but maybe I can
just add to. Good thing I love green.
www.cibare.co.uk
49
REVIEW
Coyo
by The Editor
If you arent eating or drinking green tea then

you are either having an avocado or drinking
coconut water. And with that the ultimate
obsession. Anything and everything coconut. With that we come to the vegan heaven
of coconut yoghurt Coyo!
doing this and I in heaven. To me this is guilt

free joy! Coconut creamy delights with fruit
too #NOM!!! Now I understand the obsession that everyone is losing their minds over.
Its the guiltless eating. Even the Paleo posse is giving in to the Coyo because its made
of coconut and thats a great backing for me.
Ive been looking for this in my area for a The fact that its simply sugar free and low in
while now and when it was finally announced calories just tops up my fill my face need.
by a friend on Facebook that they had it in
our local health food shop Gaia, I was down So give it a go. If you want to eat well and
there straight away to their fridge for a sam- you are trying to lay off those horrible things
ple. Although I bought a couple of differ- we seemed to be pumping into our food then
ent flavours everyone goes on and on about this is a lovely snack. With some fruit or Chia
the chocolate one, and seeing as everyone seeds maybe its a great treat without the
thinks its amazing I figure Id better buy two naughtiness. Bit expensive for a yogurt but
of these! Just in case.
worth it for a healthy snack or breakfast.
Now taking into consideration that Im not
vegan and not exactly sugar free its taste is
one to get used to. I dont get the chocolate
obsession although I can really taste that coconut which is great. A friend told me to add
some dark chocolate to it and that will make
it even better and Ill admit that worked for
me but I think that might be cheating.
Next I figure if I should try the one with mixed
berries as Im more of a fruity girl and that
tastes to me much nicer. I even prefer the
yogurt alone just natural flavour, but I add
some fresh fruit to it too as I see everyone
50
www.cibare.co.uk
FEATURE
Aesthetics To Dine For

by Gemma Speakman
Ok, so Connie Viney might be an extreme

example of edible art but ask any chef about
food placement as they serve up and theyll
tell you its integral to the diners enjoyment
of the dish and moreover imperative to them
as the creator that the dish leaves the kitchen looking good.
Lets be honest, food slopped on a plate is an
instant turn off. Because it touches deeper
than aesthetics - its a body language thing
attached to a mind thing and a whole lot of
energy and vibe to boot. If someone slops
food on a plate (and the stereotype is that it
happens in jail or if you were a kid in the 80s
having school dinners), it reeks of nothing
other than the disher-upper really not caring about the food or moreover, about you.
They dont care that it looks shit, is served
up shit and tastes like shit. On the flip-side,
the carefully manicured plate is virtually screaming, I am proud of this dish and I
want it to envelope your every sense and be
memorable.
Scientists actually did a study on food placement and confirmed that people are willing
to pay more for food that looks good - a culinary masterpiece has to look as well as taste
the part. Theres even a professor at Oxford
52
University who has dedicated his whole life

to this subject - what is technically referred
to as gastrophysics. Prof Charles Spencer
has spent years studying the science of the
perfect meal and has worked with a number
of the worlds best chefs including Heston
Blumenthal, helping him to develop such
exoticisms as lickable wallpaper. He has
even written a book about it - dissecting not
only the food but also the setting - down to
the absolute minutiae such as the shape and
positioning of the salt and pepper mills on
the table. Thats deeper that we have time
for here but suffice to say, there is a whole
lot more going on than just consumption
of food when you dine out. Aesthetics and
placement matter, a LOT.
But lets widen the lens away from the plate
and look at the actual restaurant setting. If
we agree that the micro reality of how food
looks on a plate is critical then the environment and interior within which you are
sitting is surely also integral. Can you still
have the best curry in the world street side
perched on a kerb or does a lesser curry taste
better in a beautiful setting on a well thought
out plate? Or does the roadside curry taste
better simply because the expectation and
anticipation is a lot less?
www.cibare.co.uk
So I put it to the test. How much does the

interior of a restaurant matter to your enjoyment of the experience? Can it and does
it make the food taste any better?
The Refinery is a great little food hub in

amongst the greyness. Its just a shame it is
where it is and that its flanked (sadly) by distinctly chain-y neighbours - Starbucks, Prt
and Pod. Now if we could just get The Refinery up a mountain somewhere in France
for some aprs ski action it would be immense.Oh and a really small detail - I loved
the teeny, tiny branded paperclip they use to
attach the specials to the menu. Oh and just
one more - dont sit by the large door - its
huge and allows in major gusts! Granny knee
blankets just dont cut it inside.
My heart began to sink slightly as I was trying to locate The Refinery, the most recent
outing from Drake & Morgan. The photos
sent to me in advance looked almost edible
- all very high ceilinged Scandi-cool with
pops of copper and well positioned tumbling
greenery. Instead I found myself surrounded by impersonal, high rise bank buildings
awash with formulaic suits - it felt like a set
up - there was no way a place with originali- Next, to M in the City. This place is seriously
ty could exist in amongst this greyness.
well thought out - a whopping 15,000 square
foot space that envelopes you the minute
But once through the door it was an oasis you walk in. All slick charcoal and black its
of wonderful food and really well thought the first solo project from Martin Williams,
out interior styling. The room is an unusual after almost a decade at Gaucho. M could be
shape - as though you were sitting in a shorn described as a kind of interiors tapas. You
off star corner. I was early so the buzz was can eat RAW, at the grill, have a drink at its
low but during my meal they were turning mezzanine bar and also fine dine and each
people away. It feels like quite a sanctu- area is decked out differently. Oh and did I
ary here - details such as the feature brick mention the wines on tap that you can samfloor, the parquet ceiling, the salvaged wood ple at your leisure - a seriously bewitching
kitchen counter front and the oversized fo- try before you buy line up of some of the
liage housed inside big white bags are a sign most delectable wines on tap (Opus One and
much attention has been put in to creating Petrus at between 25-45 per glass).
this room. Though the backdrop could have
been made ever more impactful if the long The interiors are the brainchild of Ren
bar was made much longer and used all of Dekker Design Team, well known for dethe window space.
signing some of the most beautiful homes
around the world, and you can tell. The atThe toilets are decked out beautifully - with tention to detail is meticulous - walls clad in
some of the best tiles Ive seen in a long eel skin give off a sexy sheen with their jagwhile - geometric heaven in varying shades ged, slightly oily texture, the all window meat
of grey. And what of the food? The Scotch drying room is borderline high art - baring
egg starter is wonderful - all runny yolk all provocatively waiting to be devoured with a pop of black pudding tucked neat- and the specially commissioned bespoke
ly inside the delectable sausage meat. For window stencilling is a really unique touch.
mains, a sumptuous piece of salmon with a Plus if its a private dining space youre afbeautifully simple rocket, tomato and pesto ter its also here - everything you could need
topping was perfect for lunch. Dessert was and more, behind closed doors, no quesa rich but refreshing lemon tart - a much tions asked.
needed mouth cleanse.
54
www.cibare.co.uk
We opted for the RAW menu - pure, natural, naked, not processed. First up a cleanse
juice to enliven the taste buds and then a series of delectable small plates to start - yellow fin and jalapeo sashimi, smoked baby
beets with goats cheese and almonds and
a very distinguished Argentine beef Tartare with the various ingredients presented
beautifully on slate for you to mix la table. To follow, a large sharing plate of tender tuna yakitori (with HOT wasabi) that all
melted in the mouth. To finish, a chocolate
parfait splattered with a rubescent cherry
sorbet studded with pistachios.it definitely was art on a plate. M is a real classy food
gem in the heart of the city cutting through
the corporate blandness and the intelligent,
sexy surroundings definitely heighten the
food experience. Oh and, if ever its grilled
crocodile youre after, you can find it right
here.
So how much do interiors matter? If I ate
what I did in both restaurants in a bland, unexceptional setting, both dining experiences
would definitely have been less enjoyable. By
contrast and by extreme example, say I had
consumed the same meals in a stereotypical
looking greasy spoon caf, they would have
been even more exceptional because what
was served up would have been unexpected and at odds with the setting - lets call it
the Susan Boyle effect. By the restaurants
set up, as I walked in, both led me to fully
believe that what I was about to consume
would be of a high standard - and I wasnt
disappointed. So setting and interiors definitely do matter and they certainly do enhance the experience but I dont think you
can say that the interiors make the food taste
better (if the food is really bad in a beautiful
restaurant nothing will make it taste better). However it could be fairly said that in
many cases the sum of the component parts
- if they are all good - enhance the taste of
the food, because your mind and energy are
www.cibare.co.uk
carried away with everything else positive

that is going on. Eating out is not just about
food, its about being cocooned in the entire
experience - the view of the outside, the inside, the dcor, the ambience, the colours,
the music, the service, the cleanliness, the
wine and of course the food which is paramount, but not exclusive.
Graham & Brown interior specialists agree,
If the interior is beautiful as the guests walk
in to a restaurant, they are immediately
greeted with a positive aura which should
stay throughout the whole dining experience and leave a lasting impression on those
who visit. If the surroundings are half decorated, run down and a bit shabby, this may
be reflected in the way diners think about
their meal.
Restaurateurs in the know choose their location carefully first then blend all the ingredients together to make eating out memorable
and profitable. For those that really make an
impact, they must surely strive towards the
words of the inimitable Steve Jobs who once
infamously uttered People dont know what
they want until you show it to them.
55
FEATURE
The Edible Garden

by Emma de Sousa
So spring has come and gone and your

garden should be in full, flowery swing by
now, everything looking lush and green,
and if you are lucky enough to grow flowers
then hopefully a sea of colour is spreading
through your borders! This year I have decided to try my hand at growing edible flowers amongst my cut flower patch, and upon
researching what flowers are actually edible
it is amazing just how many you can use in
your kitchen to decorate your food and add
new and interesting flavours to your recipes.
I will say before I start however that I would
only ever use flowers that I had grown myself as I know they will be chemical free and
safe to eat, and also only ever use flowers
that you are 110% sure are the real dealso
dont guess that something is an edible flower only to make yourself sick because you
have eaten something poisonous.
a win-win situation to grow it. Be warned

though - it will self seed and come up again
next year (great, less work and you only have
to buy seeds once!) but keep it in check as
it can spread and will overtake your beds if
you let it.
Another of my favourites which I am also
growing this year is Sweet Rocket. With
flowers ranging from the palest of lilac to
deep purples it is a member of the Mustard
family and adds a peppery taste to salads,
rice dishes or even sandwiches. Sweet Rocket is a hardy biennial flower which means
that you sow the seeds in one year and it will
flower is the second year it seems like a
long wait but its worth it and once you get
into the swing of things you can keep sowing
each year for yearly flowers.
Perhaps not a flower you would normally think of as edible are Sunflowers. We all
know we can use the seeds in our cooking
but you can also use the petals and flower
buds too. Easy to grow and super quick if
you are an impatient gardener, you can also
grow dwarf varieties if space is an issue like
Big Smile. The children also love growing
this bright, sunny flower and mine have a
who can grow the tallest sunflower competition each year - it is a great way to get
them out into the garden and in touch with
nature.
Buy your seeds from a reputable company

I use www.higgledygarden.com,
www.sarahraven.com or www.suttons.co.uk
and all have information on how to grow
them. Or go to your local garden centre and
pick up a few packets, most are super easy
to grow and can be grown in containers if
you dont have much space. Some easy and
beautiful edible flowers to grow are things
like Borage a beautiful blue flower that
looks great in summer salads and also for
making blue petal ice cubes for your summer pitchers of Pimms (very impressive at
your BBQ parties). The bees and butter- Calendula are also super easy to grow and
flies also love this nectar rich flower so its the petals are beautiful bright shades of or-
ange. They can be eaten fresh or dried to

create Poor Mans Saffron. They have a
slightly peppery taste and can be used in
rice dishes, salads, oils and vinegars as well
as for making floral teas. They will produce
flowers from May through to September.
Other edible flowers that are easy to grow include Cornflowers, Nasturtiums, Courgette
flowers (and you get Courgettes thrown in
too try the flowers coated in a light tempura batter and deep fried they are amazing!) as well as Lavender, Dianthus and Viola
and many, many more (the list is far too long

to include everything). I will be growing all
of these this year so I will let you know how
I am getting on in the next issue. Hopefully
I have inspired you give it a try. Its cheap,
its easy and it will certainly impress your
friends and family!
Disclaimer: Please follow sensible precautions when consuming Edible Flowers. Do
not consume any in large quantities and if
you are pregnant or think you may be allergic to any please consult your doctor first.
FEATURE
La Belle Assiette
by The Editor
6 of us will dine and I dont know what to do

with myself. Why? Because a chef is coming
to do everything for me!!!
We speak the day before to make sure that
I have the pots and pans that he needs and
I do. He asks me if I have certainly plates
etc as we are having a four course meal and
again, I do! More excitement.
He comes to my home at 6pm with bags full
of amazing food and takes over my kitchen, all I can do is watch the magic happen.
Oh and go and get dressed. Ive actually got
time to think about what to wear, put on
some makeup and relax. It was very strange
and very exciting!
As the guests arrive at about 8pm Ive
opened wine and we sit and chat for a while
with music playing - this is really lovely. For
once Im not missing the conversation and
not running in and out a bit sweaty as Im
58
stressing about something cooking. This is

not my problem tonight.
Food is ready and we all sit down, even me.
The lovely chef Gio comes over with our first
course. Appetizer: Burrata cheese with apricot, crispy brushcetta bread and hand sliced
San Daniele ham with fresh pesto. This was
dreamy! Ive not had burrata before and it
was so light and wonderful, the pesto was
divine and the ham had a story that Gio told
us before we ate. Turns out that we are eating the left leg of our piggie as they sleep on
their right side. This means that the left leg
tastes better so he personally chose this for
us to eat. I had no idea. The meal altogether
was just wonderful and an amazing start to
our Italian adventure for the night!
Next up was our Starter: Light and creamy
polenta with slow cooked pork stew (at least
eight hours) with vegetables and rosemary.
Ive got to be honest I wasnt actually looking
forward to eating polenta as Ive never liked
it. But hold the phone OHMYGOD! This dish
was just beautiful. There are no words. Ive
never eaten polenta that was so sweet and
creamy and next to the pork that just melted in your mouth. It was the perfect dish.
Again this came with a story of traditions
from home and how its usually a dish that
is spread through the centre of the table and
www.cibare.co.uk
PICTURE CREDITS: Jay Baker Photography
Ive been running around like a blue arsed fly

all day and come home to the house needing
a tidy as we are having a dinner party. When
I would usually be going nuts preparing food
and making sure the wine is cooling, I just
need to make sure that the kids have put the
toilet seat down and move the Lego from the
dining table so that there is space to eat.
about childcare, I didnt have to worry about

not entertaining my guests or having a good
time myself. Usually I miss everything and
its boring for me to be killing myself making this amazing dinner when I dont really
get to enjoy it as Im thinking about the next
The Main Course: Hand made Tagliatelle course!
served with ricotta and asparagus cream
sauce. Story has it that Gios grandmoth- It may appear to be particularly decadent to
er would cook the pasta as his grandfather hire a private chef to cook for your guests in
would pick the asparagus. More wonderful the comfort of your home but that moment
food, the pasta cooked to perfection with of madness is priceless in my opinion. Not
a wonderful creamy sauce. It was odd as I only was the food particularly delicious but
started to feel more at ease as the night went the presentation was beautiful, and to top it
along. The food was perfect and I was having all off the chef left the kitchen cleaner than
a great time. Everyone was, but as someone when he found it. I just had to stagger up to
who usually hosts the party and is usually bed at the end of the evening.
running around it was so relaxing to have
someone take care of this all for me. And So, would I hire a chef to cook for my guests
I was actually getting a bit tipsy which was at home? Well, it would be rude not to.
nice for once.
www. labelleassiette.co.uk
And finally Dessert: Hand made Millefoglie
with fresh crema pasticcerea, chocolate and
blackberries. Ive got to admit by this point
I was stuffed but this was blissful. A light
pastry with a deep yet light crema sat in a
pool of blackberry sauce, which was slowly
devoured so that I wouldnt waste a moment
not tasting every inch of it. Gio gave us a lovely story that in fact Millefoglie and Chantilly
crema is actually Italian in origin as one of
the French kings married a very rich Italian
woman who brought these patisseries over
from Italy for their wedding. It would seem
that the French liked the cakes as much as
they loved their new Italian queen.
The night was relaxed and the food was
wonderful. You couldnt get better going to
a restaurant as in fact you have a skilled chef
in your own home and you could have type
of food that you like, as La Belle Assiette has
something for everyone.
But it was wonderful, I didnt have to worry
60
www.cibare.co.uk
PICTURE CREDITS: Jay Baker Photography
eaten from the ends. The one that gets to

the middle of the dish will find the prize of
sausages! A lovely tale for our meal but Im
honestly grateful to have my pork and sauce
in my bowl as well as my guests of course.
BOOKS
Cookbook Review
The Meringue Girls Cookbook
by Alex Hoffler and Stacey OGorman
by Rebecca Stratton
PICTURE CREDITS: Mergine Girls Cookbook
I was given this book as a gift, and having

made my fair share of meringues before I
was interested to see if that book had any
new spins on the classic recipes.
Theres also a handy chapter in the back

about using up your leftover egg yolks
(though you can now by carton of egg whites
easily in the supermarket). Still, good for
the ladies to address the issue of potential
All I can say is WOW!. This book covers wastage! Think custards and curds.
the basic principles of meringue making if
youve never made it before, and then moves Its rare that I want to make every single recon to the now iconic Meringue Girl Kisses ipe in a cookbook, but with this one, I real(proudly emblazoned on the front cover of ly, truly do. The food styling is dreamy and
the book), which can be coloured and fla- any of the creations would be perfect for envoured with a million different combina- tertaining. I will definitely be making some
tions.
of these this summer for a barbeque finale.
Most of these recipes are gluten free, which
Its exploding with ideas such as Honeycomb, comes in handy for a lot of my friends and
Chocolate and Salted Caramel Meringues, family.
Frozen Berries and Hot Custard Meringue
Pudding, Pear and Walnut Tray Cake, Me- This is a beautiful, striking book with
ringue Profiteroles, Lemon Meringue Waf- eye-catching photos and pops of colour on
fles, Raspberry Ripple Gelato and Meringue every page, simply a joy to read. The MGs
Rainbow Cake. The list seems endless!
second cookbook is to be released shortly,
and yes, I already have it on pre-order!
GARDENING
TOP TIPS FOR YOUR ALLOTMENT

by Emma de Sousa
This month you should be harvesting lots of

crops such as your root crops including early
main crop Potatoes, Onions, Beetroots, Radishes and Carrots, lots of lovely salad leaves,
all Lettuces, Chard, Peas and Beans, Courgettes, the first Cherry Tomatoes and Cucumbers. Dont forget that your Courgette
and Runner Bean flowers are edible too and
if you are growing other edible flowers, the
first Nasturtiums should be appearing, as
well as Marigolds and Borage.
This month you should be making your last
sowing of French Beans and you can lift and
divide your Rhubarb plants. If you discard
the centre and then divide and re-plant the
outer growth you will get healthy new plants
next year.
If you have fruit trees and bushes at your
plot then you may be harvesting Strawberries, Cherries, Currants, Gooseberries and
Raspberries.
So what have I been up to at the plot? Well
I have been busy sowing and growing, testing slug deterrent methods and harvesting
my first flushes of salad leaves, Rocket and
Spinach, watching all the seedlings spring
into life and grow into strong healthy plants.
Ive also been keeping a close eye on my
fellow allotmenteers and its interesting to
see what everyone is up to everyone gives
you a different piece of advice, everyones
62
crops are at different stages and everyone of

course knows how best to do something. My
advice to anyone embarking on a new allotment is to take everyones advice on board,
read lots of books and then do what feels
right for you. No one is right or wrong, they
just all have their own way of doing things.
Its all about trial and error!
So reporting back on the slug situation. I
have been trialling lots of different slug deterrent methods. My upturned coconut
shell filled with bran and propped up with a
stone on one side catches a fair few slugs of a
night apparently they love bran so sneak in
at night to munch on that (and not your Lettuces), bed up for the night and then in the
morning are all sleeping soundly under the
coconut shell. You can discard the sleeping slugs the following day (dont tell anyone but I cant bring myself to kill them so I
take them to a safe place and re-home them
somewhere else! Yikes, I cant believe I just
told you that and no its not on my neighbours plot!). This method however isnt
going to change the lives of you slug hating
allotment goers it may catch a few but you
will need to do something other than this to
deter our slimy friends.
I have been furiously baking all my egg shells
and scattering then around my new seedlings
I have lots of chickens and we get about 10
eggs a day so this is an obvious one for me!
www.cibare.co.uk
And it seems to be working: so far no-one has

pounced on my Peas or landed on my Lettuce
leaves which is great. My Chives are looking
a bit sorry for themselves at the moment and
this was also supposed to prevent attack from
pests but as everything else seems to be working then thats ok! Hopefully they will be in full
swing by the time this goes to print.
Enjoy the fruits (and anything else you happen
to be growing) this month, still plenty to be getting on with keep up with weeding between
your beds so there is not such a mammoth task
come the Autumn. and keep digging! A little and often approach to the allotment I find
works best never more than two hours at a
time and even 20 minute bites gets lots done
over the course of a week. The longer days
make it easy to pop there after work and weed
a bed or water the greenhouse. I have also
sown my Bienniels for next year in the greenhouse ready for planting later in the year.
www.cibare.co.uk
63
FEATURE
Soil Degradation
by Elizabeth Hobson
We know more of the movement of wet weather and hinders the lands ability to
replace its organic matter and maintain its
celestial bodies than about the soil
structure, making it more vulnerable to erounderfoot. Leonardo da Vinci
64
Contamination can only be prevented or

professionally cleaned at great expense.
Nutrient levels can be improved by returning crop residues to land, applying manure,
compost or sludge, including grasses in crop
rotation or using shallow cultivation (breaking soil to a depth of 1-2 inches rather than
www.cibare.co.uk
image from Zoran Orcik
Much of Mesopotamia, the cradle of civilisation, has turned into barren desert due
to over-farming, crippling the ability of the
inhabitants to sustain themselves. On the
American Great Plains during the 1930s, native grassland was so brutally ploughed to
make space for wheat that the soil just blew
away, leading to dust storms, exodus and
the greatest environmental disaster in U.S.
history. Africa is the largest source of dust
in Earths atmosphere. In the dustbowl of
Northern China, dust storms send clouds
over Japan, Korea and even across the Atlantic to North America. Since the 1950s, 24,000
Chinese villages have been abandoned to
desertification caused by soil degradation.
In 2006 the Parliamentary Office for Science
and Technology reported that 2.2 million
tonnes of topsoil is eroded annually in the
U.K. and over 17% of arable land shows signs
of erosion. 3cm of topsoil can take 1000
years to form but it can be lost very quickly. Contamination and loss of nutrients are
widespread problems. The cost of damage
to agricultural soil is 264 million per year.
The commercialisation of farming and removing hedgerows from the landscape has
led to an increase in soil washed away in
sion: biodiversity above ground impacts on

biodiversity below. Between 1980 and 1995
wed lost 18% of the organic matter in our
soils - this represents a drop in the nutrient
levels in our food. Around the same time,
the European Union (E.U.) subsidised winter
cereal crops because they produce higher
yields. This left European soils exposed at
the wettest time of the year leading to extensive flooding in many areas. In response to
this the E.U. created its Set Aside Scheme,
which saw areas replanted as permanent
grassland. Animal welfare concerns have
seen a move to free range farming which is
more ethical but endangers the ground occupied. The rooting habits of pigs can be
particularly devastating to vegetation cover. Diffuse pollution from countless more or
less identifiable sources is abundant in our
agricultural land - pesticides, herbicides,
synthetic fertilisers, fuel, metals, pharmaceuticals, plastics...
5-6) to increase near-surface organic matter. Erosion can be mitigated by good timing and appropriate choices in machine operations, planting and harvesting, working
across slopes to decrease run off, shepherding livestock, planting hedges and shelter
belts. The responsibility for ensuring action
is taken lies both with farmers and wider society. Establishing good practice is proving
to be challenging.
ables the development of systems with maximum economic returns while protecting
natural resources. Expert advice is crucial
to whole farm planning and comes at isignificant cost (hopefully offset by improvements).
Farmers self help groups can be very effective. Through knowledge transfer and
pooled resources, measures can be developed, trialled and evaluated collectively. Soil
degradation costs society - the public pays
for extracting soil and phosphates from
drinking water and dredging waterways for
example, so cooperative agreements between agriculturalists and the public can
be mutually beneficial. Land has been improved with cooperative agreements before
but successful schemes have had immediate
effects, such as reinstating hedgerows.
With whole farm planning the farm is approached as an integral unit including livestock, space, soil types, topography, infrastructure, labour availability, machinery,
finances and the goals of the farmer. It en66
www.cibare.co.uk
Images Wuttichok Panichiwarapun
Soil degradation has plagued mankind for

aeons. Insidious, hard to rectify and potentially catastrophic - but often preventable.
The farming community needs to adopt best
Regulation is part of the solution. In 2005 diagnostic practices and society needs to fathe E.U. decoupled subsidies from produc- cilitate progress to ensure our soil remains
tion. Regardless of livestock numbers or in peak condition.
crop yields, an annual payment is calculated
according to the size of the farm - and is dependent on land being kept in good agricultural and environmental condition. There
are rules to be met - a 2 metre perimeter
of uncultivated land around each ploughed
field, responsible use of fertilisers and pesticides and a Soil Protection Review carried
out each year. The review involves identifying problems and deciding on measures to
protect soils. Targeting regulations to involve differential action in specific areas has
high administration costs.
FEATURE
The Popstastic Popcorn

by Penny Koulias
Oli and Zoe was founded out of our con-
cerns for our own childrens health and our

growing concern regarding the UKs child
obesity rates. The UK has the biggest child
obesity problem in Western Europe.
Wholegrain
Because of its wide-ranging health benefits,

eating more whole grain is being encouraged. It is packed with healthy oils, vitamin
E, protein and minerals. In addition, the B
vitamins which the kernel provides will help
There are so many brands of popcorn for boost childrens energy levels.
adults currently available offering various
types of flavours and toppings, however Fibre
with all the added salt, sugar, additives and An adequate fibre intake will help children
various artificial toppings and flavours the to stay regular and also lower the risk of
health benefits are lost. Likewise, micro- cardiovascular disease, reduce blood chowave popcorn typically contain unhealthy lesterol and lower the risk of Type 2 diabetes
oils, other additives and calories.
by regulating blood sugar. Regulating blood
sugar in turn will enable children to concenTherefore, as Oli and Zoes popcorn has trate better and help control mood swings.
been branded specifically for children, the
salt and sugar content is minimal, making Antioxidants
it not only a healthier snack option for chil- Antioxidants (otherwise known as polydren, but fun for them at the same time.
phenols) have huge health benefits as they
The health benefits of popcorn:
help fight harmful molecules that damage
Popcorn is a 100% unprocessed wholegrain cells. Research has shown that the amount
meaning it is a great source of fibre and an- of polyphenols contained in the hull of poptioxidants.
corn is actually more than in most fruit. Not
68
www.cibare.co.uk
Images Jose Manuel Gelpi Diaz
Our vision was to find and launch a snack

that was as healthy as it claimed to be, without misleading messages such as naturally
sweet and no added sugar. We chose popcorn firstly because of how much our own
children and their friends loved it and also
because of the genuine natural health benefits popcorn provides.
that this should mean in any way eating less

fruit, as fruit offers a variety of important
nutrients that popcorn does not.
According to the American Journal of Clinical Nutrition, polyphenols possess numerous health benefits, including helping to
protect us against:

Heart diseases

Osteoporosis

Cancers

Diabetes
Other benefits

Low calories

Lower cholesterol levels

Help you lose weight

Help prevent premature aging
Whilst most of these benefits may seem
more relevant for adults than for children,
remember that in the UK 1 in 3 children are
now obese and this is only likely to increase
if changes are not made. Studies have shown
that once children become obese they are
more likely to stay obese into adulthood,
leading to health complications. Obese children have an increased chance of developing long-term health conditions such as all
those listed above!
Children given Oli and Zoes popcorn to eat
as a snack rather than some other options,
will feel fuller for longer as well as benefitting from it being a low calorie, low sugar
and low salt option.
Remember: Kids do not eat with their future
in mind help them be responsible!
www.cibare.co.uk
69
A SWISS TALE
MY SWISS ODYSSEY
A Foodie Tour of Switzerland

by Gillian Balcombe
Next morning it was back on the Swiss train

service, but this time on the celebrated Glacier Express between Zermatt and Davos.
This service is billed as being the slowest
express train in the world, and its absolutely true, as it travels at no more than 28km
per hour the entire length of its route. We
had seats in a panoramic carriage which
afforded the most wonderful views of the
surrounding countryside and if the previous journey had been beautiful, this can
only be described as magnificent. Just one
eye-popping view after another. We were
served Heidi Kaffee (well what else would
you drink on the Glacier Express?) as we left
Zermatt, and as we headed up the mountain
ranges we enjoyed a glass of champagne on
the uphill. Given that the food is prepared in
a tiny railway carriage kitchen, the standard
was excellent. Piping hot soup, followed by a
70
veal dish in a delicious sauce with pasta and

vegetables, and crme caramel to finish. We
had ordered the set lunch, but the choice on
the la carte menu was most impressive.
Towards the end of the ride we made our way
over the viaduct that is featured in the publicity for this route, and it was as glorious as
its shown to be. At Filisur we changed over
to the rack and pinion railway, which took us
further and further upwards towards Davos,
the snow becoming ever deeper the higher
we went. Arriving in Davos we were collected from the station by one of the managers
from Hotel Meierhof, which is owned by
ex-Formula 1 racing driver Jarno Trulli. It
was my love of motor racing and my curiosity about his other passion, as a wine producer, that led me to choose this hotel. It was
extremely comfortable, the quality of the
www.cibare.co.uk
PICTURE CREDITS: Gillian Balcombe
food was excellent, the spa provided lovely

pampering treatments, but the entire town
was in a compete tizzy due to the imminent
start of the World Economic Forum, which
was due to begin just after we left. For a few
days each January, this town of 11,000 souls
swells to 24,000, with the arrival of around
5,000 economic bigwigs and world leaders
from around the globe and an additional 8,000 soldiers and police to ensure their
safety. Tourists are most definitely not welcome during this prestigious event. Davos
itself is no longer a small skiing village over
the years it has grown and expanded into the
surrounding countryside, and whilst there
are still some charming streets and buildings, there are also some architectural eyesores that dont fit in with the locality at all.
We decided to go la carte this time, as neither of us could face the prospect of a five
course meal for four evenings one after another! So the first evening we enjoyed the
obligatory green salad starters obligatory
because otherwise vegetables seem to be
very thin on the ground, or even the plate. I
did eat a main course with vegetables, a delicious salmon fillet, cooked to perfection,
with Sauce Choron, a mixture of Hollandaise
and tomato sauces, on a bed of spinach. Linda chose the Beef Stroganov, which was also
cooked to an excellent standard, served with
buttered noodles. Having tried any number
of local white wines during the days leading
up to our stay in Davos, this time we picked
one of Signor Trullis offerings, a truly delicious Trebbiano from Abbruzzo which was
refreshingly dry but which tasted of flowers
and citrus and fruit, all at once. A really excellent wine!
Linda was on the hunt for Kalbsbratwurst an
Zwiebelsauce mit Rsti, which is the Swiss
variant of sausage and mash with onion gravy. We found an extremely fine example of
this hearty traditional dish on our first forwww.cibare.co.uk
71
With the promise of heavy snow, we dined

in the hotel again, a lighter meal this time.
The Bundner Gersternsuppe is a very tasty
concoction of leeks, pearl barley, carrots,
celery, made either with ham hock or chicken stock, cream and herbs. As with so many
traditional dishes, when we looked up recipes we found any number of variations, so
its going to be interesting trying to replicate
the hotels yummy version!
When we woke the following morning the
world was completely white about 20cm of
snow had fallen overnight and more of it was
gently floating down from the clouds above.
Kids in a garden opposite the hotel were
finding all sorts of ways of using their slide
in the snow and one poor child seemed to be
half buried in the stuff by his mates. The
branches of the pine trees were heavy with
the weight of the snow that had fallen, and
every so often as birds landed there would
be what looked like an extra heavy, very localised fall of snow. Wed nicked some bread
from the breakfast buffet, which the birds
were very happy to snaffle from our balcony
railing. Dog owners had kitted out their four
legged friends in their very own down filled
72
coats, but it didnt protect their poor paws

from the cold anyone out there making
warm booties for our canine friends?
This was the day that wed been waiting for
the day of the horse race on the frozen lake
at Arosa. Sadly, despite the very heavy snowfall, the temperatures had not been that low
and the lake was not sufficiently solid. The
race day was cancelled, to be re-scheduled
when the weather was colder. Disappointing, but it just proves that you cant rely on
the weather anywhere, even in dependable
old Switzerland!
So lunch in the nearby town of Klosters was
our alternative choice a short bus ride, a
train ride through the countryside, and a
walk in the falling snow. I loved the sensation of walking in the snow, and one of My
Favourite Things courtesy of The Sound of
Music snowflakes on eyelashes! The snow
was falling throughout our visit but the train
ride and the village itself were simply lovely.
Klosters has retained far more of its original character than Davos, making it a very
pleasant place to visit. We stopped to chat to
a lady who was walking a very chilly looking
Italian whippet and she recommended that
we have lunch at Hotel Chiusa Gruschina,
which has been run by the same family for
more than 60 years, and which apparently was a favourite watering hole for the rich
and famous in the 50s and 60s. According
to her the food there was excellent, and she
wasnt wrong. A lovely, cosy wood panelled
room with a beautiful panelled and painted wooden ceiling welcomed us, as did the
friendly waiters. Linda had a bowl of piping hot, hearty Gulaschsuppe while I tucked
into a plate of traditional raclette melted
cheese served with boiled potatoes, cornichons and little pickled silverskin onions. In
some places it is also served with assorted
charcuterie but here they stuck to the basics
with very good results.
www.cibare.co.uk
PICTURE CREDITS: Gillian Balcombe
ay into Davos the next day. Unlike Zermatt,

Davos allows regular petrol and diesel powered transport, though we noticed that it
was trying to show off its green credentials
during the Forum by organising shuttles between the various conference and seminar
venues, rather than individual transport.
For tourists all local transport, be it buses
or trains, is included as a matter of course
with your hotel stay, and you register for a
Davos Klosters Guest Card on arrival. So we
hopped on another bus back to our part of
town and walked up to Hotel Victoria, where
for the princely sum of 7.50 Swiss francs you
can enjoy delicious hot chocolate and home
made apple cake in very comfortable surroundings.
We were still very happy to walk in the snow

when we got back to Davos in the early evening and chose to eat in the restaurant of
another nearby hotel, the Parsenn, named
for the mountain at the base of which it
stands. The Parsenn Stbli is a very rustic,
traditional restaurant, with the waitresses
kitted out in Alpine costumes. Linda went
for the Geschetzeltes Kalbfleisch again, and
pronounced it good, but not as good as Johanniters. I chose a classic Wiener Schnitzel, which was served in the traditional way
with a warm Kartoffelnsalat, or potato salad.
The meat was almost paper thin, covered
in a crunchy golden breadcrumb coating
too much for me to eat, but what I did manage was cooked to perfection. For once we
decided to have a dessert, and we shared a
plum brandy parfait with cooked plums and
fresh fruit. Simple and tasty.
... See our website for the last day of Gillians
Swiss Odyssey.
PRO ADVICE
Bites On Holiday
Homeopathy
What can you do to prevent being eaten up

alive by mosquitoes either in your garden or
abroad? Its partly about body chemistry,
and so to change your smell that a mosquito can latch onto from a distance of 50m
is one way. If you are mainly affected when
going abroad, take daily garlic capsules and
Vitamin B1, that you start a week or so before
travelling. At dawn and dusk, when the bug
concentration is higher, wear light coloured
clothing socks, shoes and long sleeves, and
still use a good quality mosquito repellent.
Using citronella oil based shampoo, lotion
and oils can help, though there is research
that that claims that eucalyptus oil based
products last longer, and as another natural
alternative, neem oil is also quite reliable.
Where possible and available, sleep under
mosquito nets. Plug-in electric mosquito
killer units have kept me bite free in many a
hotel abroad.
At home, have citronella candles burning
outdoors at dusk and evenings and ensure
you dont have standing water (there goes
the pond!).
Danielle Abramov BSc (Hons) MARH
www.theheathhomeopath.co.uk
Nutritionist
When I travelled around Asia and Australia

with my boyfriend, we met incredible people, visited beautiful places and had many
amazing experiences. One not so amazing experience was getting bitten by mosquitoes. Just me, not him. At one point in
Cairns, I had over 50 bites on my body and
face, whilst he had none.
My point is that while we were eating much
the same, and doing the same things, I was
the only one getting bitten and so unfortunately we have to accept that some of us are
more likely than others to have our blood
sucked. This is down to our smell, our own
individual, nobody-else-smells-like-me olfactory output.
There are around 400 different compounds
that make up the human scent, and some of
these molecules attract mosquitoes while
others act more as repellent. The exact
make-up of our own scent will determine
where we fall on the scale.
That said, nutrition can make a difference.
Garlic has long been touted as a repellent,
and although a 2005 study didnt back this
up, my own personal experience was that
eating lots of garlic did improve my own
situation. In addition, a study in 2005 and
a second one from 2010 agreed that those
who drink beer increase their attractiveness
to mosquitoes. So my advice is to eat lots of
garlic and stay off the beer to reduce your
risk of being eaten alive!
Denise Chester 2015
GETTING BITTEN!!!
Herbalist
Well funnily enough for many years it would

be my mum and my sister who got bitten
relentlessly on holiday, and my dad and I
would be fine. For years we put it down to
blood type or just bad luck and then as an
adult it seemed to make sense. Taking brewers yeast makes the blood smell yeasty,
which is really undesirable to biters! My
mum and sister were always sweet toothed,
which made them smell sweeter and more
attractive to the mosquitoes, which is why
they were bitten more than me and my dad
who ate Marmite on a daily basis! So in short,
Id suggest taking brewers yeast or a really
good B complex ... or just step up the Marmite consumption!
www.cibare.co.uk
Citronella candles are also very good at

keeping the insects at bay - they dislike the
citrusy scent, so see if you can stock up and
take them away with you. I buy the little tea
lights so that they are lightweight in baggage.
Incognito spray is a really good natural repellent which contains some of these citrusy oils and they do a fab range of products
which Id definitely recommend are worth a
look.
Enjoy your holiday and with the tips in this
article, I really hope that the mosquitoes
dont spoil it for you!
Jo Farren
75
Send love to the Cibare Team for this

amazing issue
Check them out on
www.cibare.co.uk/team
... and sign up to our newsletter!
Photo Credits
Anne Iarchy
Healthy Summer Fun
iimages
Theos Greek Salad
Theo Michaels
Moo Nan Tok
Philip Bower Modenough
Salads
Alison Matthews
Thomas Bisson
Lucie Lang
Gemma Feeney
Cotton Magazine
El Chiringuito Camas II
Top Tips For Your Allotment
Emma de Sousa
Oli and Zoes Food Co
Jose Manuel Gelpi Diaz
My Swiss Odyssey
Gillian Balcombe
Elizabeth Hobson
Soil Degradation
Wuttichok Panichiwarapun
Zoran Orcik
Cookbook Review
The Meringue Girls Cookbook
by Alex Hoffler and Stacey OGorman
Pro Advice
vanilladesign
Special Thanks to:
Wild Card Brewery
The Alchemist
Denise Chester
Danielle Abramov
Jo Farren
La Belle Assiette

Cibare Food Magazine Issue Four

Încărcat de

Informații document

Drepturi de autor

Formate disponibile

Partajați acest document

Partajați sau inserați document

Opțiuni de partajare

Vi se pare util acest document?

Este necorespunzător acest conținut?

Drepturi de autor:

Formate disponibile

Cibare Food Magazine Issue Four

Încărcat de

Drepturi de autor:

Formate disponibile

Cibare

Issue Four, July 2015

HEALTH AND NUTRITION

Cereal Killers Cafe

FOOD FOR THE SEASON

SOURCES AND CREDITS

Cibare Food Magazine

Fresh bread with soft cheese,

Eggs cooked in scallop

Remember when you were a child and told

its the shipping, distribution and marketing

Cibare Food Magazine

event there was too much food, surplus was

fore date for today. Why not rescue them

Cibare Food Magazine

Cereal Killers Caf

Well after finding these guys on Twitter (my

eat my breakfast just like I did when I was a

Cibare Food Magazine

Time for a coffee

Not to be confused with that chocolate/milk/

Colombian San Agustin

One of the more exciting coffees this

Cibare Food Magazine

This is definitely one for those who like their

Nothing Comes Close to Walthamstow

they initially used to differentiate between

One should always play fairly

I have to be seen to be believed

Cibare Food Magazine

Cibare Food Magazine

for a chilled beer, and protocol for what even

WCBs very own, resident Dough Bro Pizza

Double up or quit, double stake

Queen of Diamonds is a continuously

When the sun is shining and the weather is

Cibare Food Magazine

PICTURE CREDITS: Paul Ralhan

He played the king as if afraid

Cibare Food Magazine

Hey there, Im Cassie, what can I get ya?

Restaurant located in Bevis Marks exudes a

Keeping with the Jack the Ripper era, were

Cibare Food Magazine

Finally, after getting to know Shane some

Cibare Food Magazine

Cibare Food Magazine

PICTURE CREDITS: Cotton Magazine and El Chiringuito Camas II

Cibare Food Magazine

Peanut butter sandwiched between two slices of

HEALTH AND NUTRITION

Woohoo, the warmer weather is here, and

Strawberries; strawberries and kiwi; fresh

Cibare Food Magazine

Egg & Spoon Race:

Meal for the season

Our heritage, our right to make fire and

Simple Greek Kebabs

to make a marinade and leave to the meat to

Combine ingredients and marinate the

The humble beef burger is often seen as

among others. While the meat rests youll

Cibare Food Magazine

Cibare Food Magazine