Natural Cooking

Natural cooking makes you feel better. It certainly makes your life simpler. Nevertheless, this is not the only reason why natural cooking is so appreciated; it is also considered one of the healthiest ways to prepare food.

Natural cooks use mainly seasonal fresh ingredients, grown locally. Soups, salads and vegetables appear regularly in the menu. Rice and pasta have a place, combined with flavorful sauces. Fish and meat are used in small quantities. Herbs, spices and other natural condiments provide flavor and aroma.

SEASONAL EATING

Daily menus and recipes most suited to every season: light cooking, usually grilling, baking or steaming, in the warmer season; rich sauces, baking or stewing, when it is cold.

Meal Pattern

Most people follow a pattern with three more substantial meals and two or three small snacks in between. The number of snacks and which meal, lunch or dinner, will be the main one, depends on habits, preferences and lifestyle. Feel free to organize your meals to your convenience. It is more common that one could think to follow a pattern on week days and a different one on the week end.

Asafetida

Indian Greens

2 1/2 lb Swiss chard leaves, washed and coarsely chopped. The white stems are optional, if used wash and cut not too big.
1/2 tsp asafetida
1/3 cup olive oil
red chilli and salt to taste

1. Heat the oil in a pan, just medium heat. Add the chilli and asafetida. Cook for a minute.
2. If using the stems, add them now to the pan and cook for two or three minutes.
3. Add the leaves and about 1/2 cup of water. Stir. Cover and let it cook for ten minutes, stirring occasionally. Cook for another five minutes without the lid to let the water evaporate.
4. Add salt and serve warm.

NOTE - Use ghee or neutral oil for a more authentic Indian flavor. The hot peppers are optional. If using Indian chillies, use 2 or 3, or to taste. The Spanish chillies I keep in my pantry are so hot that a little strip does the trick.

If you are cannot find asafetida, substitute it for two cloves of garlic, peeled and slivered.

Anise pepper

Sichuan Duck with Hot Pepper Sauce

4 cups Chinese leaves, shredded
1 cup parboiled bean sprouts, cooled
3 cups cooked duck breast, sliced
2 tsp freshly ground anise pepper
2 tsp ginger root, grated
2 tbsp scallions, finely chopped
2 tbsp soy sauce
2 tbsp sesame seed oil
1 tbsp water
1 tbsp cider vinegar
1 tsp sugar
1 tbsp sesame seeds, lightly toasted

1. Mix the Chinese leaves and bean sprouts in a serving dish.
2. Arrange the duck slices on top.
3. Combine anise pepper, ginger root, soy sauce, sesame seed oil, water, vinegar and sugar. Stir energetically until blended.
4. Add the chopped scallions. Mix well.
5. Pour the sauce over the duck breast.
6. Sprinkle toasted sesame seeds over the duck and sauce.

Aniseed

Lemon-Anise Baked Fish

a whole white fish, like sea bream or sea bass, scaled, clean and ready for the oven
(2.2lb would render 4 servings)
4 tbsp olive oil, and some for the pan
pepper
salt
4 tsp aniseed
3-4 lemon slices

Warm the oven to 390F (180C)

1. Score the fish on one side two or three times and introduce a half lemon slice in each cut.
2. Introduce a few seeds inside, season with salt and pepper, and brush with olive oil.
3. Set on an oven pan, cover the bottom with olive oil to prevent the fish from sticking to the pan, and scatter a few more seeds on the oil.
4. Bake until ready. Be careful not to overcook. It should take about 40 minutes for a 2.2lb fish.

TIP - You can cook the fish on top of a grill, turning once. Try the lemon slices inside. A charcoal fire adds extra flavor, but an ordinary grill can do a good job.

Allspice

Jerk Pork


1/4 cup allspice berries
3 tbsp olive oil
3 scallions, chopped
1-2 fresh red or green chillies, seeded and chopped
1-2 bay leaves
Salt and pepper, best if it is freshly ground
4 pieces of pork chops or boneless loin, approx. 1/2 lb each


1. Toast the allspice berries in a small pan for 3-4 minutes.
2. Combine them in a blender with the scallions, chillies, bay leaves, oil and seasoning. Work to a thick paste., adding a little olive oil or water, if necessary.
3. Rub the paste into the pork and leave it covered for at least two hours, preferably overnight, in the refrigerator.
4. Slowly grill the chops for about 40-60 minutes, turning them after half the cooking time. A charcoal fire is preferable.

Tip - to give the meat an authentic aroma, throw allspice berries on the charcoal.