IAN & SPAIN

If there's one thing my wife has a weakness for, it's a perfect slice of homemade yoghurt cake. She finds it absolutely irresistible. In fact, I’ve lost count of the number of times I've had to dash to the kitchen cupboard to check if we've got all the ingredients whenever she gets a sudden craving. As they say, a happy wife means a happy life, so keeping the essentials for this delightful cake in the house has become my golden rule!

The beauty of this cake lies in its simplicity and the fact that it never disappoints. Every time I bake it, my wife gets transported back to warm afternoons in her childhood filled with the comforting aroma of freshly baked foods. A memory many of us share.

One of the things that makes this recipe so great is its straightforwardness. You don't need an array of fancy kitchen gadgets or even a scale. The ingredients are measured using the humble yoghurt pot itself, which takes all the guesswork out of the process. It's quite a nifty trick, and once you've got it down, you'll remember it forever.

The formula is as simple as 1-2-3:

• 1 pot of yoghurt 

• 1 pot of oil

• 1 sachet of baking powder 

• 2 pots of sugar

• 3 pots of flour

• 3 medium eggs

Trust me, it works like a charm.

We usually stick to natural yoghurt for a neutral flavour, but don't let that limit you. There are endless possibilities to explore different types of yoghurt. My wife loves it when I use Greek yoghurt for extra creaminess, or you could use lemon yoghurt for that zesty kick. And if you’re a fan of coconut, try using coconut yoghurt for a tropical twist.

Another great tip is to play around with flavours by adding grated lemon or orange zest, or even a sprinkle of cinnamon for a warm, comforting touch. 

The process:

Let’s walk through the process together. After all, it’s not just about the end product; the journey of making the cake is equally enjoyable.

Ingredients:

• 1 pot (125g) of natural yogurt

• 1 pot of light oil (like sunflower oil or canola oil)

• 1 packet of baking powder (16g)

• 2 pots of white sugar

• 3 medium eggs

• 3 pots of plain flour

Method:

1. Mixing the Essentials:
   Begin by pouring the yoghurt into a mixing bowl, then use the empty yoghurt pot to measure out the oil and sugar. Combine the oil and sugar with the yoghurt and mix until the ingredients are well integrated.

2. Adding the Magic:
   Next, add the eggs, one at a time. It's crucial not to rush this part; make sure each egg is fully incorporated before adding the next. This helps the cake achieve its fluffy texture.

3. Bringing it All Together:
   Now for the dry ingredients. Sift the flour and baking powder together to avoid any lumps. Gradually fold this mixture into the wet ingredients until you have a smooth, homogeneous batter.

4. Preparation for Baking:
   Preheat your oven to 180°C (350°F). While waiting, grease your chosen cake tin with a bit of oil or butter and line it with baking paper. We typically use a rectangular tin, but a round one works just as well.

5. Into the Oven:
   Pour the batter into the tin and smooth the top. Place it in the preheated oven to bake for about 50 minutes. Here’s a little tip: halfway through baking, if you notice the top getting too dark, cover it loosely with a piece of aluminium foil to prevent burning.

6. The Final Touch:
   Once the cake is done – you'll know because a skewer inserted into the centre comes out clean – remove it from the oven and let it cool in the tin for 15 minutes. Then, transfer it to a wire rack to cool completely before slicing.

The yoghurt cake has become a tradition in our household. Whether you’re a seasoned baker or just starting out, this recipe is a fantastic addition to your repertoire. So next time you find yourself with a moment to spare, reach for this recipe and bake a slice of happiness. Who knows, it might just become a tradition in your home, just like it did in ours.

Happy baking!

The Calçot season has arrived (pronounced calsot) and those who don’t know what I’m talking about are in for a mouth-watering and extremely fun surprise! Calçots are a typical dish from the Catalonia region of Tarragona, specifically from the town of Valls however their popularity is spreading all over Spain and is also common in the Valencia rural region. If you have never experienced a “Calçotada”, the name given to the entire lunch ceremony you will now have a new excuse for inviting your friends over, as this is a dish that should be enjoyed in numbers as it can get very messy and first-timers beware, Calçots leave their ‘mark’ in every sense of the word! There is a saying in Catalan that clearly defines the best time to eat Calçots:

“ In January for the peasant farmers, In February for the Master and in March for the servants” so we are clearly entering the right month for trying this fantastic dish.

So what exactly am I talking about? Calçots are a type of onion, something between a spring onion and a leeK, with no bulb. The origin of the variety is disputed, but the most commonly accepted version of its history is that they were developed by Xat de Benaiges, a peasant farmer from Valls at the turn of the 20th century. He is said to have been the first to plant the sprouts of garden onions, covering them with earth so a longer portion of the stems remained white and edible. This technique is known Catalan as calçar, a Catalan agricultural term which means to cover the trunk of a plant or vegetable with soil. As the plant grows, soil is continuously added and replanted until it reaches a certain length, hence the name calçot. 

The Calçots are chargrilled on an open wood fire or a barbecue with a high flame. You can also cook them in the oven but the result is not the same. So I highly recommend this dish as a starter for a barbecue. It may not be ideal weather back home for a barbecue but in Spain, the weather right now isn’t too bad! ( At least in Valencia...today!) In Catalunya, this is a massive family event and many villages celebrate the season’s harvest by organising street barbecues for the inhabitants.

It symbolises the renewal of friendships as the entire event is carried out around a bonfire making for a long day of eating and talking. However, the most important part of this dish is the thick sauce that you dip the Calçots in called Salvitxada ó more commonly known as Romesco

Traditionally Calçots are served on a clay roof tile to keep them warm and are eaten standing up, once the Calçots are ready their outer skin will have hardened and turned black, totally charred. You hold the Calçot by the green leaves and remove with the other hand the charred outer skin, and the tender sweet white onion is revealed. This is dipped in the sauce and then raised up, leaning your head back, you lower the Calçot into your mouth.

It can get very messy as the sauce drips and your hands will go black, so be very careful not to scratch your nose! The first time I ended up pushing my hair out of my eyes, rubbing my eyes due to the smoke and I can assure you I wasn’t a pretty sight. I looked as if I had been down a mine all day! It is customary to wear a bib when eating Calçots, yes a bib, even the adults. If you ever go to a restaurant to eat Calçots you will automatically be given a bib and the day you try it you will almost certainly appreciate it!

The star of this recipe is the sauce - Romesco - so I am going to share with you the traditional recipe. As with many Spanish recipes, there are slight changes depending on the region and then every family adds their special touch. The same thing happens with the Paella and Gazpacho and a number of other well-known dishes. However, this is the standard recipe the majority work with. Once again it is greatly dependant on olive oil and local Mediterranean ingredients, so it is very healthy and finger-licking delicious.

If you are a knife and fork person and a prisoner to creature comforts, this dish is not for you!

 For the Claçot sauce this is what you will need:

·         150ml Aceite de Olive Extra virgin – Arbequina variety if possible

·         1 whole head of garlic unpeeled

·         100g of peeled almonds

·         100g of peeled hazelnuts

·         4 slices of one-day-old baguette bread

·         1 Ñora pepper or Choricero pepper

·         3 ripe tomatoes

·         Wine vinegar

·         Salt

·         Pepper

·         Paprika

If you made the Ali Oli the other day you can go and get out your pestle and mortar again! However, if you are in a rush you can use your blender with this recipe.

The first step is to soak the Ñora pepper in lukewarm water for at least 12 hours. So do this the night before, as they are sold sun-dried. The Ñora pepper is like a cherry red pepper in size and it is not hot but has a very distinct flavour.

They are not easy to find in the UK as they are typically from the Murcia region in Spain. If you can’t find one use a normal red pepper or a choricero pepper.  Once the Ñora had swollen with the water remove it and scrape away the pulp from the skin and keep to one side. We only want to use the pulp, at first sight, you might think that there is hardly anything there and that it hasn't really rehydrated but it has, you'll be surprised how much pulp you manage to scrape off the tough skin. Make sure you discard the seeds.

If you are using a barbecue place the 4 tomatoes and the head of garlic on the barbecue covered in tin foil until they are cooked, the last 10 minutes leave them open so they can char slightly. The garlic will take slightly longer. The cloves will be soft inside when they are ready. You should slice the bottom of the head of garlic so the heat can penetrate more quickly and so you can also control when the cloves are ready. When ready remove them from the grill and peel the tomatoes and the garlic cloves and place to one side. If you are not using a barbecue you can grill them or use a hot plate grill to char them. The next step is to brown the almonds and the hazelnuts in a pan with a dash of olive oil, you can buy them already toasted. If you do, you can skip this stage. We don’t want them dark brown, just slightly golden. Remove the nuts from the pan and add a little more olive oil, place the stale bread slices in the pan and toast them slightly until they are golden brown too and then put them to one side. Now we have all our ingredients ready, we can start blending.

 Initially, we will grind the nuts in the pestle and mortar, you can use a blender but we don’t want a powder so be careful not to blend them too finely. They need to be small but not so small as we can’t see them in the sauce. This will help give consistency to the sauce and help it stick to the Calçot. Then we add the peeled tomatoes and at least 3 cloves of grilled garlic along with a healthy dash of extra virgin olive oil. Blend slowly or manually using the pestle and mortar. The next step is to add the Ñora pulp and the fried bread. Break the bread up into little pieces and put it into the blender/mortar. Season the mixture with salt and black pepper, a dash of wine vinegar (white or red) and a small teaspoon of paprika. At this point you can add more cloves of garlic if you feel you would like it to be stronger in flavour, this is a personal question of taste, some like it very strong and even chuck in a raw clove of garlic to spice it up a little, I don’t think it is necessary. Finally, blend it all together in the blender or the mortar and slowly add extra virgin olive oil and extra vinegar if necessary to the mixture until you reach a thick consistency, taste and adjust, as you feel necessary. You may find you want a little more vinegar or little more salt, practice will make perfect. It should have a tangy, nutty flavour to it.

If you don’t have a barbecue you can char the Calçots over a gas flame until they turn black using a grill rack, then quickly wrap them totally in tinfoil and place them in the oven at 200ºC for about 10-15 minutes in an earthenware dish. If you weren’t able to barbecue the tomatoes or the garlic, grill them slightly until they have charred slightly and then place them in the oven until they soften along with Calçots.

Now you are ready to eat your Calçots, just slide off the outer skin, it comes away without any problems then dip the Calçot in the sauce and eat! No knives and forks here! It’s time to get messy! Don’t forget your bib!

If you don't manage to find any Calcots and still want to try this dish it also works well with grilled Bimba broccoli - on a griddle with a little salt and olive oil -  you might want to steam them a little first to soften them up slightly.

If you have decided to use a barbecue then the ceremony doesn’t end here, traditionally the meal would continue with chargrilled sausages and meats all washed down with Cava!

Enjoy your next Calçotada!

One of my favourite foods from the Spanish culinary world is cured ham, in particular, Iberian Acorn Ham (Jamon de Bellota Iberica). Which is very different from Serrano Ham or the Italian Prosciutto and is unique to Spain. It is an absolute delicacy and one of the most moreish foods you will encounter! 

Fresh meat has been preserved throughout history and the pig has always played a particularly important role in this practice. This is partly because of its high reproductive capacity, and also due to the varying uses that can be made of its meat and the ease of storing and processing it. The great Mediterranean tradition for cured hams and cold meat products is believed to have originated with the Romans and Greeks as reflected in names such as "longaniza" (cured pork sausage) and "salchicha" (sausage) that come from the Roman lucanica and salsicius. The Mediterranean Diet is more than simply a sum of particular ingredients or recipes and makes better sense when associated with the climate, geography, customs and lifestyles in Mediterranean areas. Iberian Bellota Ham plays a key role in this kind of diet. Not only is it tasty and succulent, but it also has specific properties that make it a unique food product and thus stands out from the other cured hams available throughout the Mediterranean Basin.

Iberian Bellota Ham is a low-calorie food, which is rich in vitamins and contains 50% more protein than fresh meat. A particularly surprising fact! Due to the natural and traditional curing process, Iberian acorn ham is a pure and aseptic food and the meat is free from any kind of manipulation. Iberian acorn ham is not just a food product, but also a delicacy with numerous other qualities. As well as being a pleasure for the palate, it also offers great health benefits.  Iberian ham is full of antioxidants and is high in vitamin E. It is especially beneficial when eaten with tomatoes. Iberian bellota ham contains excellent quality fat, with increased levels of oleic acid (over 50%), as found in olive oil. This facilitates the production of HDL ("good cholesterol") in the body, while reducing LDL ("bad cholesterol"). So when you start to combine extra virgin olive oil, Bellota Ham and other ingredients you can see suddenly how the Spanish diet is in particular so healthy, take a look at my post on “Pan Catalana”, so simple yet so healthy! For these reasons moderate consumption of the product helps to maintain cholesterol levels and prevent cardiovascular diseases as with extra virgin olive oil.

It provides a generous dosage of B group vitamins, especially B1 and B2. Just 100 grams of Iberian acorn ham provides 24% of the recommended daily allowance of this vitamin. It is also rich in iron, magnesium, zinc and calcium and above all phosphorus, providing 30% of the recommended daily allowance. 

It is a recommended food for hypo-calorific diets as 50 grams of our Iberian Bellota Ham has only 150 calories. So is Iberian Bellota ham the same as Jamon de Pata Negra( black hoof ham)? And how does it differ to Serrano Ham? This term “Pata Negra” refers exclusively to races of pigs with black hoofs and does not necessarily refer to Iberian pigs or those of a specific quality as commonly thought. In fact, there are Iberian pigs with different colourings. Serrano ham comes from a white pig which is fed mainly on fodder and is cured for a period of between 7 and 16 months. Gastronomically, serrano jamón is considered inferior to Iberian ham and is dried in a cold dry climate in the hills or mountains.

And Jabugo Ham? Where does this come in? Well, it is a high-quality Iberian Ham which comes from the mountainous region of Huelva. Jabugo is the best known of the mountainous villages. The name comes from the town not the type of ham. Many think cured ham should be salty, and normally find it dry but really if it is fresh and well made it should be juicy and not salty. With regard to the firmness, the ham should be cured to an optimum point, though never too much (this point will vary depending on the part of the ham being cured). One of the differences between a serrano ham and an Iberian ham is the fluidity of the fat. An Iberian ham should always be moister than a serrano and a lot shinier.  It is common to see white dots in Iberian hams that may look like imperfections in the product. However, these dots are produced by the crystallisation of the thyroxine, an amino acid derivative of the proteins that experts consider a sure mark of quality and indicative of a long and unhurried maturing process and a sign of the pig having exercised well while in the pasture, as all pigs raised for Iberian acorn ham are free range and feed on acorns.

The main parts of a cured ham are the maza, the contramaza and the babilla. The maza is the part with the most meat and is the richest and most succulent. The babilla has less jamón as it is confined by the femur and coxal bone. This part is less succulent than the maza so it is recommendable to start cutting here if the cured ham is going to be consumed over a period of time. The part known as the jarrete and the caña are usually diced into cubes of cured ham as the meat has a firmer texture and a different taste. Ham must always be eaten at room temperature in order to enjoy all of its sensual nuances. If the ham has been cut and stored in the refrigerator or comes sliced in a packet, take it out of the refrigerator an hour before eating, to allow it to reach the correct temperature. 

I highly recommend it, as it is a delicacy you will find hard to live without once tasted!

Roasting meat to perfection can often seem like a daunting task. However, simplicity can truly be the key to a delectable dish. Today we will explore a wonderful recipe for Salt-Crusted Pork Loin (Lomo a la Sal), which is both straightforward and effective, promising succulent and flavourful results every time.

Here are the Ingredients you will need for 8 servings:

• 1 kg Pork Loin
• 2 kg Coarse Salt (suitable for roasting)
• Spices to taste
• Provençal Herbs to taste

Method:

Preparation Time: 5 minutes
Cooking Time: 45 minutes
Total Time: 50 minutes
Difficulty: Easy

1. Begin by ensuring the pork loin is clean. Rub it generously with your preferred mixture of spices and aromatic herbs. This can include anything from cumin and paprika to oregano, along with a blend of Provençal herbs. Once the meat is fully coated with the spices and herbs, set it aside while you prepare the salt crust.

2. In a roasting tin or baking dish, spread a layer of coarse salt about one centimetre thick to form a base. Place the seasoned pork loin on top of this bed of salt. Then, cover the pork loin entirely with more coarse salt, ensuring it is well enveloped to form a thick cocoon.

3. Preheat your oven to 180°C (350°F). Roast the pork loin for approximately 45 minutes. This duration will yield a juicy and tender result. If you prefer your meat more well-done, you may extend the roasting time to 50 or even 55 minutes for a kilogram of meat.

4. While the pork loin is roasting, you can begin preparing a sauce to accompany it. A simple and flavourful sauce can be made by gently sautéing some onions cut in julienne. Add a splash of white wine and a pinch of flour to the onions, reducing and lightly blending the mixture. Enrich the sauce further with the juices released by the pork loin when it is sliced.

5. Once the pork loin is done roasting, let it rest briefly before breaking away the salt crust. Slice the meat into fine, thin slices.

6. Serve the beautifully moist and tender salt-crusted pork loin with your chosen sauce and your preferred side dishes.

Accompaniments:

To elevate your Salt-Crusted Pork Loin dish, consider serving it with sautéed mushrooms or grilled vegetables as a side. These options complement the rich flavour of the meat wonderfully.

The Technique

Why Salt-Crusting Works:
Salt-crusting is a traditional cooking method where meat (or even fish) is encased in a thick crust of salt before roasting. The key to this method's success lies in the salt's ability to create a seal that prevents moisture from escaping. This means that the pork loin remains incredibly juicy and tender, while also absorbing the flavours of the herbs and spices used in the rub.

Versatility:
Despite its simplicity, the salt-crust method allows for a great deal of flexibility with seasoning. You can experiment with a variety of spice blends, herbs, and even incorporate some citrus zest to infuse the meat with diverse flavours.

Presentation:
Cracking open the salt crust at the table adds an element of theatre to your meal. It’s a great way to impress your guests and highlight the effort you've put into preparing a memorable dinner.

Making the Most of Your Pork Loin

Beyond its use as a centrepiece roast, the leftovers from your Salt-Crusted Pork Loin can be versatile. Thin slices of the pork loin can be used in sandwiches and salads, providing a light yet flavourful protein. Additionally, you can use the pork in cold cuts, making it an excellent addition to a charcuterie board.

Complementary Sauces

As the original article suggests, this dish does not inherently produce a sauce. Hence, preparing a complementary sauce is essential to round out the meal. Some classic options include:

1. Spanish Sauce:
A rich brown sauce made with onions, carrots, celery, flour, and beef stock simmered and strained. This traditional sauce melds perfectly with the savoury pork loin.

2. Mushroom Gravy:
A creamy mushroom sauce made by sautéing mushrooms in butter, adding flour, and deglazing with white wine and cream. The umami flavour of the mushrooms pairs beautifully with the pork.

3. Mustard Sauce:
A quick and tangy mustard sauce made with Dijon mustard, honey, and a splash of cream. This sauce adds a delightful sharpness to counterbalance the richness of the meat.

Suggested Side Dishes

1. Sautéed Mushrooms:
Quickly cooked in butter and garlic, these add a depth of flavour and a slight chewiness that complements the tender pork.

2. Roast Vegetables:
Carrots, parsnips, and Brussels sprouts roasted until caramelized provide a sweet and earthy counterpoint to the savoury pork.

3. Mashed Potatoes:
Creamy and rich mashed potatoes serve as a perfect bed to soak up any delicious sauces you have prepared.

Roasting a Salt-Crusted Pork Loin is an exquisite way to achieve perfectly cooked, juicy, and flavourful meat with minimal fuss. This method, while simple, guarantees impressive results that will delight your guests. Paired with a well-chosen sauce and complementary side dishes, it makes for an unforgettable meal.

Feel free to experiment with the recipe and make it your own. By adjusting the spice rub and trying out different side dishes, you can tailor this classic roast to suit any occasion. Serve it up at your next dinner party, and watch as your guests marvel at your culinary prowess.

Enjoy!

‘L’arròs amb fesols i naps’ is a well-known Valencian dish also known as “Caldera”, ‘Olla de San Antón’ ò “Olla Pobre” (poor man’s pot). Whichever way you call it, it is a fantastic dish, which is ever so easy to make. Commonly made all around the Valencian Community during village festivities it is on a par with Paella when it comes to feeding large crowds. Traditionally made in tall cauldron pots, it can be just as easily made at home in a large casserole pot.

In the Valencian village of El Puig de Santa Maria, cooking rice in the town square has become a yearly tradition as it marks one of the highlights of their patron saint festivities - feeding the village. San Pere is a rather unusual festivities with numerous spectacles - apart from enjoying a hot plate of hearty rustic food - they also have the rather unusual tradition of throwing rats around the town square, yes! Rats! Fortunately, it is not on the same day so there is no chance of a stray rodent flying into the cooking pots! San Pere is celebrated on the last Sunday of January each year, this year it falls on the 26th.

Usually cooked over a log fire made with orange tree wood, it is custom to prepare this on the day of the villages’ patron saint and a plate is handed out to anyone who wants one. It is not unusual to see Falleros preparing it during the Fallas festivities too.

In English, we would call it ‘Rice with beans and swede’ although it does have some meat in it as well. The basic ingredients include pork (ear, snout, trotters, nowadays some lean pork is included and sometimes bacon), white sausage, onion morcillas, white beans, swedes (also known as yellow turnip), and edible cardoon, round Valencian rice, paprika and salt. As with many dishes born out of poverty, this one is no different, nowadays it isn’t unusual to find versions which substitute some of the cheaper cuts of pork for beef or lamb which also reduces the fat content and calorie count! Additionally, other areas such as L’Horta near the camp de Turia will substitute the white beans for garrafón, the large flat bean used in paellas. However, in all cases the essential ingredient that always characterises the flavour of this dish is swede, which gives a lovely sweet touch to the broth.

This rice broth or ‘arroz caldoso’ as we would call it is without a doubt the most widely established dish in the Valencian Community especially this time of year. It is, after the paella, probably the most popular rice dish for the locals and still greatly unknown by foreigners but the ritual behind this recipe does stir up a lot of curiosity. It is enjoyed throughout the L'Horta Nord (the northern region of Valencia famous for its vegetable fields)

In Vinalesa, a village in L’horta Nord they prepare their version of this dish on the 13 and 14 of October during their annual festivities. It is a recipe that is traditionally cooked by men, as with paella, in fact in Spain, men normally prepare any recipe that involves firewood. It’s sort of like the caveman syndrome. If it needs fire it’s a man’s job if it needs sweat, it for the women, that’s why the women the day before have to peel all the vegetables and are known as the ‘peladores’ or ‘the peelers’ while the men cut up the meat and prepare the wood. It’s kind of like a barbecue back home; it’s a man’s thing isn’t it? Nonetheless, all are happy and a huge quantity of food is prepared and given out to all the village.

In Godella, the Clavarios de San Antonio prepare this rice dish, en Masalfasar they also make this dish for the day of San Anton which has just past and they call it Poorman’s Pot: ‘Olla Pobre’. In Almàssera they call it ‘Caldera’, en Estivella they prepare it for the day of San Blas, en Alaquas they celebrate ‘El Porrat’ en honour of San Francisco de Paula on the 23rd of March and hand out this dish to anyone who happens to pass by. In Foios, Villarmarxante, Olocao and practically every other village in the community will have a special day for preparing this rice broth. It is unique and well worth trying. After the paella, it doesn’t get much more Valencian.

Here is the basic recipe for 6 people : 

300g Round Rice from Valencia
300g White Beans (soaked in water overnight)
300g Pork pieces (ears & snout)
300g Lean Beef in 3 large pieces
1 Pig’s tail cut into pieces
3 Pigs trotters cut into pieces
200g Pork Pancetta / un-smoked bacon
2 Onion Morcilla
1 Large White sausage – Blanquet
3 Medium-sized swedes
2 sticks of edible cardoon
3 medium-sized Potatoes
2 tsp. Paprika (de la Vera)
Saffron
Salt           

The process is really very simple. Fill a large deep stew pot with 3 litres of water. It should fill the pot to about ¾’s of its maximum volume. Start to heat up the water on a medium heat with a large pinch of salt.

Once the water is hot, add all the meat to the water, cut it up previous into manageable pieces, but not too small so they are easy to remove afterwards if you don’t want to eat them. I am not a great fan of ears, snout or trotters, so I just use them for flavour and separate them afterwards. I prefer the beef and pancetta with the morcillas and the white sausage. It is important to remember to create a cross on either end of the morcillas with toothpicks otherwise they will disintegrate in the broth. Once all the meat is in, let it cook for an hour or so. 

Now you will need to add the swedes and the cardoon. Don’t chop the swedes up too small; they should be in medium-sized chunks/pieces. Let it cook on low heat for another hour. 

Now we will add a pinch of saffron and the paprika. Remember we should always cook the paprika before adding it to any dish, so get a small frying pan and add a little extra virgin olive oil, heat up the oil and add the paprika, stir it and fry it for a few seconds and then add a ladle of stock to the pan from the pot, stir around and pour it all back into the stew pot and mix in. 

Now we need to add the potatoes and the beans. Cut the potatoes into medium-sized chunks. After 10 minutes we will need to add the rice but check for salt before doing so. Once the rice has been added stir in and cook(simmer) for a further 15 minutes and then remove from the heat. If the rice is still a little tough it will continue cooking in the stock so don’t worry.

That’s it. Serve up in a bowl or deep plate with a mixed salad and fresh crusty bread with a glass of red wine. It is also customary to eat this with raw sweet onion cut into pieces and sprinkled onto the plate. Then again if you find this too complicated and happen to be within driving distance of El Puig, why not pop along on Sunday  29th and get a plate from the experts?

ENJOY!

                                               http://www.elpuigturistico.net/puig/Web_php/index.php

Although Christmas Eve is probably the most lavish meal of the Christmas holidays in Spain, originally it was Christmas day, much as it is in the UK. It was a day for bringing together the entire family including grandparents, uncles, aunts and cousins and any other family member that you may not have seen throughout the year. Depending on the family, each year it would move house and thus the hosting of this enormous event would be shared amongst the family members. Nowadays, still very much a family event though, Christmas Eve and Christmas day is now normally split between the parents and the in-laws, one day with each.  

Each region of Spain has its own tradition for the Christmas menu, which is determined mainly by local cuisine, for example on the coast seafood or fish is common and inland, meat plays a more important role such as roasted suckling lamb, however nowadays most regions tend to combine both, especially on Christmas Eve. However, Christmas day in the Valencian community is a day for enjoying a rather special typical dish called ‘Puchero de Nadal’ ó ‘Cocido Navideño’.  Effectively it is a stew with giant meatballs but it is enjoyed in two stages. It may seem very simple and rustic but it is a very long meal and takes time to digest. It contains almost everything you could possibly imagine putting in a stew. What makes this stew different from the rest of the stews in Spain is the use of local sausages and local vegetables. The Valencian community is well known for its vegetables and this is well portrayed in the Valencian ‘Puchero’.

As with most traditional recipes, there is nothing written in stone, except using a giant cauldron!  So grab the biggest pot you can find otherwise there is no way all the ingredients will fit in. Remember the stock, the meat and the vegetables can all be frozen afterwards so if you have a lot left over, you will, ration it out in Tupperware and freeze it for another day or use it for another recipe as mentioned later on.

For the stew you will need the following :

½ medium sized Chicken (approx. 1,25kg of meat)
2 large meatballs (recipe as follows)
1 piece of bone marrow
1 piece of knee bone
150 grams of beef 
1 Blanquet sausage 
1 Onion Morcilla sausage 
100 grams of pork fat
300 grams of chickpeas (soaked in water overnight)
Saffron
1 stick of Celery, 1 stick of Cardoon, 1 sweet potato, 1 white turnip, 1 yellow turnip, 1 parsnip, 3 potatoes, 3 carrots, 1 leek, 5 runner beans and ¼ cabbage. (As far as the vegetables go, you can chuck in whatever you have at hand, but this is the standard recipe in Valencia)

So, to make the stew it is as easy as cleaning and peeling the vegetables and placing them all in the pot with the meat and the meatballs, except for the carrots, potatoes, runner beans and the morcilla. These need to be held back for later as they cook more quickly. Cover with water and slowly bring to the boil then reduce the heat to low heat and let it simmer for 90 minutes. Remember to skim off the foam that rises to the top. After 90 minutes pop in the rest of the ingredients that were held back and then simmer for another 90 minutes. To make the meatballs all you will need are the following ingredients:

2 eggs.
150g lean minced beef
150g minced pork.
1 sausage (with skin removed)
200g Breadcrumbs
1 tbsp. Fresh chopped parsley 
50g Pine nuts
1/2 tsp. Cinnamon powder
10ml fresh Lemon juice
Salt and pepper to taste

Stew net for binding
Cabbage leaves for wrapping up the meatballs.   

If you feel like saving some time you can always make the balls the day before. Mix the meat, salt, pepper, parsley, cinnamon, eggs and pine nuts to taste. Pour the breadcrumbs in and knead it all together until it forms a thick mass. Add the lemon juice and knead it all together again. Separate the meat mass into two parts and then roll it into two large balls. Once you have made the balls wrap each ball in cabbage leaves and then place them inside the stewing net and tie them up tight and add to the rest of the meat for the stew.

Once the stew is ready it is customary to first enjoy a bowl of soup from the stock cooked either with rice or noodles. Some may add a piece of the meatball to the soup and others may add a bit of everything and then move on to the rest of the meat and vegetables, the choice is yours. It would also be customary to make 'oven-baked rice' (arroz al horno) the following day with the leftovers. So there you have it, a very hearty meal from the heart of Valencia and ideal for this time of year, it may not look very sophisticated but it tastes incredible! 

    Enjoy!

As with the majority of Spanish cooking, simplicity is king and their success will depend entirely on the quality of the ingredients. This dish - Garlic Prawns - is a classic Spanish tapas which is bursting with flavour. So if you are short of an idea for next gathering this might tickle your fancy.

You will need for this dish, a good quality extra virgin olive oil, as it is the main ingredient and any old olive oil will definitely not give the same result. The best variety for this dish is a Picual or an Hojiblanca as they are high in antioxidants and resist the high temperatures better, they also make a wonderful contrast in flavour with the sweetness of the prawns (about 75ml). Additionally, you will also need 10 large prawns, I suggest medium-sized king prawns (gambones in Spain), as the smaller prawns or shrimps will reduce in size considerably when cooked and not make for a very appetising bite! They must be raw prawns, preferable fresh, but frozen will work too although the end result is noticeable. If you are looking for a special touch make sure they are fresh. The peeled prawns should be left to marinate for a couple of hours in a little white wine (medium dry). Next, you will need 4 cloves of fresh garlic, two whole red dried chillies, salt and paprika and a sliced baguette for dipping.

This will serve two people as a starter.

Start by peeling the 10-15 king prawns and clean them, if you want you can butterfly them, as I did, just slice a little groove along the back of the prawn, this will help you get everything out and make the presentation look so much better. (I was preparing for four people)

Put the langoustine heads to one side, we'll need them later. Cut up the cloves of garlic into slices, do not dice them or crush them and slice up the chillies as well in the same manner, we don’t want the chillies crushed for this dish.

Do not prepare the dish until you are ready to sit down and eat them, this dish must be served immediately and piping hot, sizzling. Any other way is just not the same! So once you are ready, put the olive oil in a small pan or clay-cooking dish, as they use in Spain, along with the prawn heads and two tablespoons of the white wine used for the marinade and start to heat up the oil. As the oil is heating up squeeze down on the heads of the langoustines with a fork so that they release all of their juice and cook them for a couple of minutes on high heat.

Once they are slightly browned remove them from the oil and put in all the garlic and the chillies and then a few seconds later pop in the raw langoustines, as soon as the langoustines are turning pink remove them from the heat, sprinkle some paprika over them, season with a little salt, a little diced parsley and let them sit for 1 minute and then serve immediately while they are still piping hot. Enjoy, they are an absolute delight and don’t forget to dip your bread in the richly flavoured olive oil!

There are times when we just simply lack the time or even the desire to cook and as a result we all too often resort to the so-called fast-food or ready-made meals. A good alternative is to resort to a healthy express recipe that is still homemade but with a few shortcuts. One example is this recipe for "White Beans & king Prawns" that you can have ready in 15 minutes and put a smile on everyone's face.

If you find this recipe useful and would like more express versions of traditional Spanish recipes just let me know in the comments section and I will do my best to share some more!

Ingredients for 4 people:

1  Jar white cooked beans - 400 g
12 Large king prawns (Gambones in a Spanish supermarket - frozen are fine)
2 tablespoons of fried tomato in olive oil - jar 
4 Garlic cloves
1 Medium onion
1 Tablespoon of chopped parsley
500ml fish or seafood stock - I prefer seafood stock - enough to cover all the ingredients and a little more which will evaporate off during the cook. 

Although we can make this recipe by cooking the beans fresh and preparing a homemade fish or seafood fumet, I assure you that this express version has nothing to be ashamed of. Trust me!

• First, start by breaking off the heads and then peel the prawns and clean them. You can butterfly them by cutting a line along the back and also remove the black thread (digestive tract). 
• Pour the stock into a pan add the prawn heads - heat the stock and squash down the prawn heads to release their flavour. Let the stock boil for a few minutes.
• Now we need to prepare the sauce by frying the finely chopped onion, the garlic cloves, also finely chopped, and two tablespoons of fried tomato. Fry together for five minutes. Meanwhile, wash the beans well.
• Now add the prawns to the pan and cook them for about 2 minutes. Add the beans to the saucepan and then add the stock (pass the stock through a sieve first). Salt to taste, add the parsley and then cook it all together for about 3-5 minutes on high heat to reduce the stock a little. If you like it a little spicy, now is the time to add a couple of dried chilis. 

Now all you have to do is serve with a side of crispy bread and a green salad.

When I first arrived in Spain, it wasn’t long before some good friends of mine insisted on taking me to a restaurant on the outskirts of Madrid to enjoy a regional classic; Lechazo de Churra roasted in a clay oven with wood. I have to admit that that meal made an impression on me and has become one of my favourite dishes, the crispiness of the skin and the tender juicy meat was just out of this world. It is such a simple dish and one wonders how it could have so much flavour. Originally used to the typical roast lamb and mint sauce back in the UK, this was a completely different approach and an unforgettable experience. For those who have tried this, know what I am talking about. This nationwide dish which originated in the region of  “Castilla y Leon”, has become a classic especially at Christmas in Spain. Many households around the country will be celebrating the seasonal festivities this year with lamb on the dining room table.

The region of Castilla-Leon was also the place that gave birth to this breed of Sheep. The "Churra" breed of sheep goes as far back as the Celtic invasion of Spain starting around 1000BC when the Celts crossbred their sheep with the local breed. Since then this breed has been the predominant breed in Spain and was also the breed that the Spanish introduced to the Americas. Nowadays it is considered the breed of choice for traditional “Lechazo Asado” (also know as Lechal) or roasted suckling or milk-fed lamb. However, there are certain parameters that need to be addressed to get the perfect result. The main one is the age of the lamb, as it names suggest it must still be a lamb that is being fed only on breast milk which means it must not be older than 6 weeks when slaughtered or weigh more than 12kg. Specialist chefs in the field consider 3 weeks to be the maximum age, that way you achieve the maximum succulence possible and the meat is even richer in proteins, iron, phosphorous, Zinc and Sodium as well as vitamins B2 and B12. This makes for a very healthy meal, particularly low in fat. As this young animal has still very little fat on it special considerations need to be taken when cooking it too, which I will go into very shortly.

The story of roasting lamb in Spain begins centuries ago, during the Reconquista. As Christian kingdoms reclaimed land, sheep farming flourished in regions like Castilla y León. Lamb, readily available and prized for its tenderness, became a symbol of celebration, often gracing tables during religious festivals and special occasions. The traditional method of slow-roasting in a wood-fired oven further enhances this succulence, creating the melt-in-your-mouth texture Lechazo de Churra is renowned for.

Over time, this dish became deeply associated with Christmas. Its seasonal availability, combined with the symbolism of abundance and prosperity embodied by the lamb, made it a perfect fit for the festive season. Furthermore, the communal aspect of sharing this generous meal reflects the importance of family and togetherness during Christmas in Spain.

This dish although it is at its best cooked slowly in a clay oven with wood, it can still be enjoyed at home using a conventional oven, clearly, the taste of wood is not present but we can simulate that rustic country taste with fresh herbs. Alternatively, if you have a wood pellet pizza oven, that will also do the trick! But most importantly you need to buy good quality suckling lamb, any breed will do but if you can find “Churra” that is better. I am going to explain the few easy steps to create a perfect Spanish suckling lamb roast and it is as easy as 1,2,3. You can either buy the meat fresh or frozen, although fresh is always better but is you do buy frozen make sure it is slowly defrosted in the fridge beforehand.

For 4 people you will need the following:

2 front-quarters of Suckling Lamb (my favourite cut - paletilla - shoulder blade)
2 garlic cloves unpeeled
200g of lard or 100ml of Extra Virgin Olive Oil if you want to avoid adding animal fat.
1-2 glasses of water (around 150-200ml)
1 large sprig of fresh Rosemary
1 large sprig of fresh thyme
Rock Salt
4 potatoes for the garnish

Traditionally this dish is cooked in a clay dish however you can obviously use a baking tray but it does taste better in a clay dish, still not sure why though. Simply place the hindquarters skin side down in the baking dish pop in the two garlic cloves and the herb sprigs and roughly spread the lard over the top of the lamb. Add the water to the bottom of the dish (don’t pour it over the meat) and season all over with a sprinkle of rock salt.  As the lamb has very little fat we need the lard, not only to enhance the flavour but also to maintain the stock while roasting, so you can also use olive oil but for the authentic taste I recommend lard. This one of the few times I would actually recommend lard over Olive Oil!  The oven should be pre-heated to 165ºC and then pop it in the oven for 1 hour. After an hour take it out of the oven and turn the lamb over and baste with the juices. Season with a little more rock salt and place it back in the oven for another 45 – 60 minutes depending on the size of the meat. What we want is the skin to go nice and crispy with a golden to brown colour. This roast takes it time; if you rush it by bumping up the heat it will dry out.

We need to make sure that there is always some water in the bottom of the dish, this is to provide constant humidity to the meat and keeps it succulent, so check on it from time to time and if there is no water, add some more. You might be thinking, when do I add the potatoes or can I add the potatoes to the same dish as the meat and cook everything at once? The answer is no. The potatoes will need to be cooked separately. There are two reasons for this, one that the potatoes will give the meat a slightly different taste if cooked in the same oven and two they will steal part of the humidity from the meat meaning the lamb with dry up quicker. So traditionally the potatoes are always cut into thin slices and fry for a few minutes in extra virgin olive oil until they are half cooked. They are then removed and dried on a kitchen towel.

Next, place them in a baking tray on top of some tinfoil or in a different clay dish if you happen to have one. Once the lamb is ready, remove the lamb and quickly pop in the potatoes for about 5 minutes at 200ºC just to crisp them and finish them off. Serve together and there you have it. There are other variations using white wine and vinegar and so on, which are great, but the traditional Lechazo de Castilla-Leon is as simple as that, let the quality of the meat and the oven do the work. An ideal wine would be a Crianza from the Castilla y Leon region such as "Yllera", a fantastic and reasonably priced wine which I highly recommend, but make sure it is at room temperature before drinking it.

There you have it. If you fancy a more Spanish Christmas this year why not give it a go!

Enjoy!

Cardiovascular diseases (CVDs) are a major health concern worldwide, representing the leading cause of death globally. These illnesses encompass a range of conditions affecting the heart and blood vessels, with coronary heart disease, rheumatic heart disease, and cerebrovascular disease being the most prevalent. The New York State Department of Health recently reported that approximately 695,000 Americans die annually from heart disease, accounting for one in five deaths in the country. Globally, the World Health Organization estimates that cardiovascular diseases account for 32 percent of all deaths. While these diseases can be triggered by various factors such as genetics, pollution, and lifestyle habits, there is a growing body of research suggesting that the daily consumption of extra virgin olive oil (EVOO), the highest quality olive oil category, can significantly reduce the risk of developing cardiovascular diseases.

The Evidence Behind Olive Oil’s Impact

A notable large-scale trial conducted in Spain during the 2010s demonstrated that adherence to the Mediterranean diet, which includes the daily consumption of olive oil, significantly reduces cardiovascular events in at-risk patients compared to a generic low-fat diet. This trial, known as the PREDIMED (PREvención con DIeta MEDiterránea) study, was published in the New England Journal of Medicine and has laid the groundwork for further research on the benefits of olive oil worldwide.

Another important study, the Seven Countries Study conducted since the 1950s across the U.S., Finland, Netherlands, Italy, Greece, Yugoslavia, and Japan, confirmed the critical role of olive oil and the Mediterranean diet in reducing cardiovascular diseases. This extensive epidemiological study, which involved 12,000 middle-aged men, revealed that the daily consumption of unsaturated fats, such as olive oil, significantly lowers heart disease risks.

These studies underscore the significant impact of dietary behaviour on cholesterol levels and other conditions related to the development of cardiovascular diseases. As a result, hundreds of scientific publications have explored the unique role of olive oil in human health over recent decades. The beneficial effects of olive oil are attributed mainly to its high content of monounsaturated fats and the polyphenols found in extra virgin olive oil. These components are believed to further enhance the health benefits associated with olive oil consumption.

The Role of Monounsaturated Fatty Acids (MUFAs)

Oleic acid, a monounsaturated fatty acid (MUFA), is a critical component of olive oil and is credited with many of the significant health benefits associated with its consumption. Extra virgin olive oil consists of 60 to 83 percent MUFAs. According to Bruno Tuttolomondo, a professor of internal medicine at the University of Palermo, MUFAs play a crucial role in preventing cardiovascular diseases. This is largely because MUFAs influence cholesterol and LDL levels, reduce LDL oxidation, and affect the composition of atherosclerotic plaques, thereby exerting a cardioprotective effect.

LDL, or low-density lipoprotein, is a type of cholesterol that can accumulate in the bloodstream and form plaques in the arteries, leading to atherosclerosis. The high percentage of MUFAs in extra virgin olive oil helps qualify it as one of the "good fats."

Polyphenols: Critical to CVD Risk Reduction

Polyphenols are a diverse group of substances found in many foods, and extra virgin olive oil contains dozens of these valuable compounds. Polyphenols have high bioavailability, meaning that once consumed, they can reach various parts of the body to exert their effects, which include potent antioxidant and anti-inflammatory properties. One of the most researched polyphenols for cholesterol and cardiovascular disease is oleuropein. Research indicates that oleuropein helps stabilise lipid plaques, reduce LDL oxidation, and modulate the impact of diabetes on vascular and cardiovascular health.

EVOO and Diabetes Prevention

According to the World Health Organization, 422 million people globally have diabetes. Research has shown that extra virgin olive oil and adherence to the Mediterranean diet can significantly reduce the risk of developing diabetes. Diabetes is closely linked to cardiovascular diseases because excessive sugar in the blood can damage the blood vessels that supply the heart, significantly increasing the risk of heart disease.

In prior studies, the impact of extra virgin olive oil on diabetes was often evaluated indirectly through adherence to the Mediterranean diet. However, recent research has provided stronger evidence that extra virgin olive oil and its phenols, such as oleuropein, increase insulin sensitivity and help regulate glycaemic levels. Regular and long-term consumption of extra virgin olive oil has proven effective in reducing the prevalence of diabetes.

Olive Oil: The Healthier, Tastier Fat Choice

One of the unique qualities of extra virgin olive oil is its flavour. In addition to its health benefits, EVOO offers an exquisite taste that enhances the overall sensory experience of food. While other fats, such as polyunsaturated fats like Omega-3 and Omega-6, also benefit human health, none compare to extra virgin olive oil in daily use. For those who follow the Mediterranean diet, extra virgin olive oil is the centrepiece of almost every meal.

Healthy fats from sources like pumpkin seeds, flaxseed oil, and avocado oil also have beneficial profiles, but they do not offer the same organoleptic properties as extra virgin olive oil. For instance, flaxseed oil lacks flavour, making it less appealing, while the polyphenolic content of avocado oil is not as well-studied.

Recommended EVOO Consumption

To reap the health benefits, extra virgin olive oil should be consumed daily. Not all extra virgin olive oils are the same, as the amount and type of phenols vary depending on factors like cultivar, cultivation area, processing methods, and temperature. High-quality extra virgin olive oils should contain no less than 250 to 350 milligrams of polyphenols per kilogram to have a significant effect. Higher levels of polyphenols correspond to greater cardioprotective effects.

While excessive olive oil consumption can lead to increased caloric intake, researchers recommend consuming about 20 grams of extra virgin olive oil daily, roughly equivalent to one to one and a half tablespoons. Some intervention studies have evaluated up to four tablespoons per day for cardiovascular effects. Nevertheless, considering weight regulation and overall caloric intake, a moderate consumption of extra virgin olive oil aligns well with the Mediterranean diet's recommendations.

Understanding the positive effects of extra virgin olive oil on cardiovascular diseases offers promising insights for healthier dietary choices. With substantial evidence supporting its role in reducing the risk of cardiovascular diseases and diabetes, incorporating extra virgin olive oil into one's daily diet is both a delicious and beneficial decision. Whether used in cooking, dressing salads, or as a simple bread dip, extra virgin olive oil stands out as a small miracle that combines health and taste, making it an irresistible component of a heart-healthy lifestyle.