Beef and Tomato Gratin

This is one of my favourite meals. I serve it with a simple salad of lettuce, tomatoes, cucumber and red onion. I also like to have some crusty rustic wholemeal bread ready for other members of the family as they enjoy mopping up the “gravy” with it.

Ingredients

• 350g lean minced beef
• 1 large onion, finely chopped
• 1 teaspoon dried mixed herbs
• 1 tablespoon plain flour (I use wholemeal flour)
• 300ml beef stock
• 1 tablespoon tomato puree
• 4 large tomatoes, sliced
• 2 medium courgettes, thinly sliced
• 2 tablespoons cornflour
• 300ml skimmed milk
• 150ml low fat natural fromage frais
• 1 medium egg yolk
• 4 tablespoons grated Parmesan cheese
• freshly ground black pepper

Method

1. Preheat oven to 190C.

2. In a large frying pan dry fry (without any added oil) the beef and onion for 4-5 minutes until browned.

3. Stir in the dried mixed herbs, flour, beef stock, tomato puree and black pepper. Bring to the boil and simmer for 30 minutes until the mixture has thickened.

4. Transfer the beef mixture to an ovenproof gratin dish. Cover with a layer of the sliced tomatoes and then a layer of the sliced courgettes.

5. Blend the cornflour with a little milk. Pour the remaining milk into a saucepan and bring to the boil.

6. Add the cornflour mixture and cook, stirring for one to two minutes until thickened.

7. Remove from the heat and beat in the fromage frais and egg yolk. Season well with the black pepper.

8. Spread the white sauce over the layer of courgettes. Place the dish on to a baking sheet and sprinkle with grated Parmesan cheese.

9. Back in the oven for 30 minutes until golden brown. Serve with crusty bread and salad or steamed vegetables.

Serves 4

Love It Or Hate It, Spinach Is Great!

We are in good company in our quest for health! Michelle Obama is on the same journey!

The New York Times tells us in its report Michelle Obama’s Agenda Includes Healthful Eating, that Michelle and her family have ditched processed foods and are actively supporting healthy eating and one of her favourite meals is creamless creamed spinach prepared by White House chefs. This is great news as it gives healthy eating a greater profile but it got me thinking about spinach.

I am not too keen on spinach, probably due to too many soggy spinach served with meals when I was a child. However, it is one of the most nutritious foods available as it is full of iron, vitamins and minerals. If you are interested in finding out exactly what goodness is in it, the WHFoods website gives a detailed analysis of the nutrients in spinach and the positive value it has for health.

I wish I liked spinach more because of its health value and also because of its reported benefits to eyesight. A while ago I watched an interesting programme on TV about research in the UK which showed that when elderly people ate a half a bag of spinach a day they found a significant improvement in their eyesight. You can find out more about this study on the BBC website. Be sure to also watch the Can spinach save your eyesight? video too.

While I do not like spinach, I love eggs so when I came across a recipe for spinach and cheese frittatas I gave it a try. A frittata is rather like a cross between an omelette and a quiche without the pastry and this recipe provides me with the goodness from the spinach and satisfies my love for eggs. I now keep frozen spinach in the freezer especially for this recipe.

Spinach and Cheese Frittatas

Ingredients

• 150 g (5 oz) spinach leaves or the same quantity of frozen spinach
• 1 garlic clove, crushed
• 2 eggs
• 2 egg whites
• 60 ml (1/4 cup) skimmed milk
• 2 tablespoons grated Parmesan cheese
• freshly ground black pepper

Method

1. Preheat oven to moderately hot 200C (400F/Gas 6).
2. Place the washed spinach leaves and garlic in a saucepan, cover and steam for 2-3 minutes or until the spinach has wilted.
3. Drain the spinach in a colander and squeeze out the excess water and then roughly chop the leaves.
4. Place the eggs, egg whites, skimmed milk and Parmesan cheese in a bowl and whisk to combine. Stir in the spinach and season with freshly ground black pepper.
5. Spoon the mixture into a muffin tin, filling each of the holes about three quarters full. You should be able to fill about six holes with the mixture.
6. Bake for about 15 minutes until the Frittatas are golden brown and set. Serve immediately.

Serves 6

Are you a spinach lover like Michelle Obama or do you, like me, only eat it because of its health benefits?

Photo from stock.xchng