United Tastes of the South by Jessica Dupuy [download books pdf]


  • Full Title : United Tastes of the South (Southern Living): Authentic Dishes from Appalachia to the Bayou and Beyond
  • Autor: Jessica Dupuy
  • Print Length: 336 pages
  • Publisher: Southern Living
  • Publication Date: November 20, 2018
  • Language: English
  • ISBN-10: 0848755855
  • ISBN-13: 978-0848755850
  • Download File Format: epub

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From the Gullah-Geechee rice pirlaus of coastal South Carolina to Delta Hot Tamales from Mississippi's alluvial plains, the food of the South is a multicultural melting pot. The dishes of the Lowcountry are far different from what's cooking in the rolling hills of Appalachia or served in the heart of the Delta. In United Tastes of the South, food writer Jessica Dupuy, author of United Tastes Of Texas, looks beyond the Lonestar State to focus on the diverse cuisines of the American South. Her exploration of the regional dishes, cultural traditions, and nuances of cooking styles, spotlights why the South is considered one of the richest destinations on the American culinary landscape. 

 

About the Author

Fourth-generation Texan and freelance writer Jessica Dupuy is co-writer of Uchi: The Cookbook, in conjunction with James Beard Award winning chef Tyson Cole, and The Salt Lick Cookbook: A Story of Land, Family and Love on the iconic Texas barbecue restaurant. She is a certified sommelier and certified specialist of wine, member of Les Dames D’Escoffier of Austin, and is on the advisory board for the Wine and Food Foundation of Texas. Dupuy lives in Austin with her husband, her two duck tolling retrievers, and her son, Gus.

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of meals with fresh fruits and vegetables wherever possible. See here for more information from Olympic nutritionist Sharon Madigan, who created the Fit Foodie nutrition grids.

4 YOU CAN DO IT!

Cooking from scratch is a big part of Fit Foodie recipes but I promise you: even the most basic skills will get you through. You can do it!

5 TIME

Fit Foodie recipes tell you exactly how long it will take to prepare the ingredients (Prep Time) and to cook (Cook Time). Time is precious: we need to make the most of it.

DOING YOUR HOMEWORK

I’m guessing that if you’re reading my book, you’re not a professional chef. This means that, like me, you sometimes find yourself stumped in the kitchen and in need of help. But that’s the fun of cooking: spending time in the kitchen means that we are constantly learning and developing our kitchen skills. It’s like doing homework – but fun, interesting homework!

SOLVING PROBLEMS

When you need to solve a problem in the kitchen, the internet is your friend. If you are unsure about an ingredient, do a quick search online: there are probably a million other people who have searched for the exact same thing! I regularly search for alternative ingredients: Can I swap fresh tomatoes for tinned tomatoes? Do I have to use white wine or will something else do? This works in two ways: you will find great ideas for healthy alternatives; and, if a particular ingredient is missing from your larder, you’ll still figure out a way to make dinner.

BUILDING SKILLS

Online videos are a great way to build your cooking skills, especially if you’re unsure what to do with a specific ingredient. You might not know how to prepare kale or get the seeds out of a pomegranate. You might not know which end is up with an avocado. You might never have heard of a bouquet garni. None of that matters! Just read and watch and learn as you go.

DOING RESEARCH

We are blessed in the internet age. Food websites and blogs can be full of good ideas. When I come across a new recipe online, I tend to look at the reviews from other people who’ve made the dish. This helps me to quickly decide whether or not it’s worth my time to explore further. Some of my favourite websites include www.thekitchn.com and www.bbcgoodfood.com.

LEARNING FROM THE EXPERTS

The people who produce and/or sell food are the experts in how to use it. Make sure that you get out there and talk to the experts. If you’re unsure about which cut of meat to use in a particular recipe, chat with your butcher. If you don’t know how to prepare fish, ask your fishmonger for help. If you see beautifully fresh vegetables in the greengrocer’s or at a farmers’ market but you don’t know how you’d cook them, talk to the people selling. The answers are out there, so don’t be afraid to ask.

BREAKFAST

OVERNIGHT OATS WITH RASPBERRY & CHIA

FRUIT-N-NUT GRANOLA

VERY BERRY BREAKFAST SMOOTHIE

FIVE-MINUTE MUESLI

SCRAMBLED EGGS, TWO WAYS

BIG BURRITO BREAKFAST

CHILLI BACON BEANS

THE FITTER PITTA

OVERNIGHT OATS WITH RASPBERRY & CHIA

Overnight oats are largely responsible for getting me out of bed in the mornings. I love my bed and I need a very good reason to leave it. This breakfast always does the trick! Since these are overnight oats, there’s no cooking. You just mix everything together the night before and the recipe takes care of itself. It makes for a great start to the day.

SERVES 1

PREP TIME: 1 MIN (AND OVERNIGHT IN THE FRIDGE)

240ml milk

60g porridge oats

30g frozen raspberries

1 tbsp chia seeds

1 tbsp nuts (pecans work well)

1 tsp agave syrup

PROTEIN 18.9G

FAT (SATURATED) 28G (8.1G)

CARB 59G

FIBRE 13.5G

CAL 598

Combine the milk, oats, raspberries and chia seeds in a large bowl. Transfer the mixture to a serving bowl. Cover and leave to soak overnight in the fridge.

Next morning, top with the nuts and agave syrup and serve.

OVERNIGHT OATS WITH RASPBERRY & CHIA

FRUIT-N-NUT GRANOLA

Granola is one of my favourite foods. I try to make one batch a week, normally on a Sunday evening so that I’m ready for the week ahead. Granola is so adaptable: you can eat it for breakfast, as a snack or even as part of a dessert. And it’s much better value to make your own granola than to buy it in the shops. If you want to eat this granola before a morning workout, add some extra oats to give you an energy boost!

MAKES 7 BIG PORTIONS

PREP TIME: 5 MIN

COOK TIME: 20 MIN

100g flaked almonds

100g hazelnuts, roughly chopped

100g pecans, roughly chopped

50g pumpkin seeds

50g sunflower seeds

2 tbsp coconut oil

2 tbsp honey

150g dried fruit (mango and apricot work well)

PROTEIN 10G

FAT (SATURATED) 41G (9.6G)

CARB 23G

FIBRE 5.2G

CAL 520

Preheat the oven to 160°C/325°F/gas 3.

Mix the nuts and seeds in a large bowl. Tip them onto a large baking tray.

Melt the coconut oil in a small pan over a low heat. Stir in the honey. Pour this mixture evenly over the nuts and seeds on the baking tray. Bake for 15 minutes, stirring frequently to ensure that the granola is toasted evenly.

Meanwhile, chop the dried fruit into small pieces. Remove the granola from the oven and stir in the dried fruit pieces. Bake for another 5 minutes, until the dried fruit is nicely chewy.

Remove the granola from the oven and leave to cool. Store the granola in an airtight container, where it will keep for up to two weeks.

FRUIT-N-NUT GRANOLA

VERY BERRY BREAKFAST SMOOTHIE

This is a great smoothie to have in the morning or after a workout. The chia seeds are full of omega-3, which is good news for your heart. Chia seeds can absorb over ten times their own weight in water, so they work wonders in your digestive system. Just make sure that you drink this smoothie as soon as you make it – before those chia seeds swell up too much! If this smoothie is going to be your full breakfast, throw in a scoop of protein powder to make it more substantial.

SERVES 1

PREP TIME: 2 MIN

300ml apple juice (not from concentrate)

1 ripe banana, peeled

100g mixed (fresh or frozen) berries

1 tbsp chia seeds

PROTEIN 4.2G

FAT (SATURATED) 3.9G (0.4G)

CARB 58G

FIBRE 9.6G

CAL 308

Pour the apple juice into a blender and add the banana, berries and chia seeds. Blitz until smooth and creamy. Pour into a tall glass and serve without delay.

VERY BERRY BREAKFAST SMOOTHIE

FIVE-MINUTE MUESLI

Shop-bought muesli can be full of sugar and other additives, as well as being overpriced. Take five minutes to make a batch of this muesli instead. It’s delicious served with milk or as a topping for fruit and yoghurt. I love to eat it with whatever fresh berries are in season. When it’s winter, frozen berries are great – you just need to remember to defrost them the night before! The chia seeds and goji berries are superfoods that will help to support your immune system. And the oats will keep you full all morning. This muesli stores well in an airtight container for about a week.

MAKES 7 BIG PORTIONS

PREP TIME: 5 MIN

350g jumbo porridge oats

150g chia seeds

150g mixed seeds (pumpkin and sunflower work well)

90g whole dried goji berries

90g ground linseed

PROTEIN 19.6G

FAT (SATURATED) 28G (3.5G)

CARB 47G

FIBRE 18.3G

CAL 557

Mix all of the ingredients in a large bowl. Transfer the muesli to an airtight container.

FIVE-MINUTE MUESLI

SCRAMBLED EGGS, TWO WAYS

I love eggs: they are among the most versatile foods around. There are so many tasty ways to cook eggs for breakfast, lunch or dinner. I particularly like to eat eggs in the morning because the protein sets me up for the day. Scrambled eggs make for a no-fuss cooked breakfast and there are endless ways to vary the flavours and give your breakfast a nutritional boost.

THE CHEESE-N-ONION ONE

SERVES 1

PREP TIME: 2 MIN

COOK TIME: 10 MIN

1 tsp butter

½ small onion, finely chopped

2 eggs, at room temperature

2 tbsp milk

25g white Cheddar, grated

1 tbsp chopped chives

salt and pepper

1 slice of wholemeal toast

PROTEIN 26G

FAT (SATURATED) 35G (17.2G)

CARB 18.1G

FIBRE 3G

CAL 498

Melt the butter in a frying pan over a low heat. Add the onion and cook gently for about 5 minutes, until softened. Lightly beat the eggs and milk in a medium bowl. Tip the eggs into the frying pan.

Gently cook the eggs for about 4 minutes, stirring occasionally, until the eggs are thickened and glossy. Spoon the eggs onto a warmed serving plate. Sprinkle over the Cheddar and chives. Season to taste. Serve with a slice of wholemeal toast.

THE KALE ONE

PREP TIME: 2 MIN

COOK TIME: 10 MIN

a small handful of kale leaves

2 eggs, at room temperature

2 tbsp milk

1 tsp butter

25g white Cheddar, grated

salt and pepper

1 slice of wholemeal toast

PROTEIN 26G

FAT (SATURATED) 35G (17G)

CARB 16.3G

FIBRE 3.6G

CAL 492

Place 250ml of water in a medium saucepan and bring to the boil. Add the kale and cook, covered, for about 3 minutes, stirring occasionally. Drain and set aside.

Meanwhile, heat a frying pan over a medium heat. Lightly beat the eggs and milk in a medium bowl, add the drained kale and mix well. Tip this mixture into the frying pan.

Gently cook the eggs and kale for 2 minutes, stirring occasionally. Stir in the butter and cook for 2 minutes or until the eggs are thickened and glossy.

Spoon the eggs and kale onto a warmed serving plate. Sprinkle over the Cheddar and season to taste. Serve with a slice of wholemeal toast.

BIG BURRITO BREAKFAST

This recipe makes a brilliant late breakfast or brunch after a Sunday morning run. I recommend serving it with a big cup of coffee, a glass of chilled orange juice and a stack of Sunday newspapers. Easy like Sunday morning . . .

SERVES 3

PREP TIME: 5 MIN

COOK TIME: 15 MIN

1 tbsp olive oil

½ onion, finely chopped

2 garlic cloves, crushed

400g tin of mixed beans

1 tbsp butter

5 eggs, beaten

3 tortilla wraps

3 tsp spicy tomato salsa

75g Cheddar, grated

PROTEIN 33G

FAT (SATURATED) 33G (12.6G)

CARB 53G

FIBRE 1.9G

CAL 643

Preheat the grill to medium.

Heat the olive oil in a medium pan over a medium heat. Add the onion and garlic and cook for 5 minutes, until softened. Stir in the beans, reduce the heat and leave to simmer while you scramble the eggs.

Melt the butter in a frying pan and pour in the eggs. Cook on a low heat for 3–4 minutes, stirring occasionally, until the eggs are scrambled but still nice and moist. Remove from the heat.

Spoon a third of the bean mixture into the middle of each tortilla wrap. Follow with equal amounts of the scrambled eggs, salsa and Cheddar. Fold the sides of the wraps over the filling, then roll the wraps up from bottom to top to enclose the filling completely. Place the wraps folded-side down on a baking tray. Place under the grill and cook for 2–3 minutes, until lightly toasted, and serve.

CHILLI BACON BEANS

These beans can be whipped up in no time at all and they taste fantastic. This is a favourite breakfast of mine after a Saturday morning gym session. Serve the beans with wholemeal toast and a smoothie on the side, and it becomes a feast! The recipe serves two but the beans reheat really well. So if you make this for yourself, you get to enjoy leftovers the next day. And it’s not just a breakfast dish, either: I’ve had many a happy lunchtime with this recipe.

SERVES 2

PREP TIME: 5 MIN

COOK TIME: 10 MIN

1 tbsp olive oil

1 onion, finely chopped

½ red chilli, finely chopped

100g bacon, chopped

400g tin of mixed beans, drained and rinsed

250ml passata

salt and pepper

PROTEIN 29G

FAT (SATURATED) 19.6G (5.2G)

CARB 44G

FIBRE 0.9G

CAL 472

Heat the oil in a large pan over a medium heat. Add the onion and chilli and cook for 2 minutes. Add the bacon and cook for 3 minutes. Stir in the beans and passata and cook for 5 minutes, stirring occasionally, until everything is heated through. Divide the beans between warmed serving plates. Season to taste.

THE FITTER PITTA

The Fitter Pitta is a toasted pitta packed full of avocado, Cheddar and spinach – all topped off with a fried egg. The avocado gives omega-3 goodness, vitamin K and vitamin C; the egg is full of vitamin B and protein; and the Cheddar gives a nice boost of calcium. It would be hard to find a better start to your day.

SERVES 1

PREP TIME: 5 MIN

COOK TIME: 5 MIN

1 tbsp olive oil

1 egg, at room temperature

1 wholemeal pitta

½ avocado, peeled and finely sliced

25g white Cheddar, grated

a small handful of baby spinach

PROTEIN 22G

FAT (SATURATED) 43G (12.5G)

CARB 37G

FIBRE 8.8G

CAL 645

Heat the oil in a small frying pan over a low-medium heat. Break the egg into the pan. Gently cook for about 5 minutes, until the white is set but the yolk is still runny.

Meanwhile, toast the pitta on both sides. Split open and stuff with the avocado, Cheddar and spinach. Top with the fried egg and serve.

THE FITTER PITTA

LUNCH

FIT FOODIE NOODLE POTS

NO-DOUGH PIZZAS

CHICKEN & CHUTNEY POCKETS

HOT CHICKEN SANDWICH

SPINACH & FETA FRITTATA

TWO-FISH MISHMASH

QUICK BAKED POTATO & TUNA

GET-YOUR-GREENS SOUP

LEEK & POTATO SOUP

TOMATO & RED LENTIL SOUP

PEA & MINT SOUP

SUMMER COUSCOUS SALAD

TUNA & QUINOA SALAD

ROCKET, FENNEL & ORANGE SALAD

CRUNCHY BROCCOLI & FETA SALAD

QUINOA SALAD WITH TOASTED

NUTS & BLUE CHEESE

THREE-GRAIN SALAD

THREE-BEAN SALAD

TUNA PESTO PASTA

FIT FOODIE NOODLE POTS

Fit Foodie Noodle Pots are a lot of fun! They make for healthy, portable hot lunches. All you have to do is gather your ingredients in a preserving jar (such as Kilner or Le Parfait) and then store it in the fridge. When lunchtime comes around, you just boil the kettle and pour the hot water into the jar. Before you know it, your Fit Foodie Noodle Pot is ready to go.

SERVES 1

PREP TIME: 10 MIN

COOK TIME: 3 MIN

THE MILD ONE

150g straight-to-wok rice noodles

2 small florets of broccoli

1 scallion, finely sliced

¼ carrot, peeled and grated

A few peas (preferably fresh but frozen will work)

a thumb-sized piece of fresh ginger, grated

a few spinach leaves

1 tsp vegetable stock powder

THE SPICY ONE

150g straight-to-wok rice noodles

a handful of shredded cooked chicken

5 sugar snap peas, halved

1 scallion, finely sliced

a few beansprouts

½ tsp chopped chilli

1 tbsp soy sauce

1 tsp vegetable stock powder

THE MILD ONE

PROTEIN 13.2G

FAT (SATURATED) 1.7G (0.4G)

CARB 121G

FIBRE 7.5G

CAL 570

THE SPICY ONE

PROTEIN 61G

FAT (SATURATED) 4.2G (1.1G)

CARB 118G

FIBRE 2.7G

CAL 761

You will need a large sterilized preserving jar that allows you room to stir. Place all of the ingredients in the jar and store in the fridge until needed. Just before serving, pour 200ml of boiling water into the jar. Stir well to combine the ingredients and soften the noodles. Enjoy!

FIT FOODIE NOODLE POTS

NO-DOUGH PIZZAS

No-Dough Pizzas are great when you want a savoury pizza flavour but you don’t want to eat stodge. Tortilla wraps make an ideal base for quick lunchtime pizzas. No-Dough Pizzas are ready in minutes and are a big hit with everyone. In the little time it takes for the pizzas to cook, you could make a nice green salad to serve on the side.

THE MEAT ONE

MAKES 1 NO-DOUGH PIZZA

PREP TIME: 20 MIN

COOK TIME: 7–10 MIN

1 tortilla wrap

1 tsp olive oil

1 tsp finely chopped onion

150g minced lamb

1 tbsp basil pesto

1 jalapeño pepper, finely chopped

1 tbsp natural yoghurt

a small handful of mint leaves, chopped

a small handful of rocket

PROTEIN 45G

FAT (SATURATED) 40G (12.7G)

CARB 33G

FIBRE 3.4G

CAL 680

Preheat the oven to 180°C/350°F/gas 4. Line a baking sheet with parchment paper. Place the tortilla wrap on the baking sheet.

Heat the oil in a medium pan over a medium heat. Add the onion and cook for 2 minutes. Add the mince and cook for 15 minutes or until cooked through.

Use the back of a spoon to spread the pesto over the tortilla wrap. Spread the cooked mince on the pizza. Scatter over the jalapeño pepper and dot the pizza with natural yoghurt. Bake for up to 10 minutes.

Cut the cooked pizza into slices and place on a warmed serving plate. Scatter over the mint. Top with the rocket and serve.

THE VEGETARIAN ONE

PREP TIME: 3 MIN

COOK TIME: 7–10 MIN

1 tortilla wrap

2 tbsp passata or tomato purée

2 drops of Tabasco sauce

3 cherry tomatoes, halved

½ red pepper, chopped

1 tbsp sweetcorn

25g Cheddar, grated

PROTEIN 16.6G

FAT (SATURATED) 14.4G (6.7G)

CARB 41G

FIBRE 3.1G

CAL 369

Preheat the oven to 180°C/350°F/gas 4. Line a baking sheet with parchment paper. Place the tortilla wrap on the baking sheet.

Mix the passata and Tabasco in a small bowl. Use the back of a spoon to spread this mixture over the tortilla wrap. Scatter over the tomatoes, pepper and sweetcorn. Sprinkle over the Cheddar. Place the pizza in the oven and bake for up to 10 minutes, until the cheese is golden and bubbling. Cut the cooked pizza into slices and place on a warmed serving plate.

THE MEAT ONE · THE VEGETARIAN ONE

CHICKEN & CHUTNEY POCKETS

These pitta pockets are fruity, savoury and can really liven up a lunchtime. They’re ready in minutes and taste equally delicious hot or cold. For a hot lunch at home, follow the recipe below. But if you want to prep this for lunch at work, cook the chicken, assemble the dressing and grate the cheese the night before. Store them separately in the fridge until needed. The next day, you just need to find a toaster for the pitta and lunch takes care of itself!

SERVES 2

PREP TIME: 3 MIN

COOK TIME: 7 MIN

FOR THE DRESSING

2 tbsp natural yoghurt

1 tsp Ballymaloe relish (or another fruity chutney)

2 scallions, finely sliced

1 tbsp chopped chives

salt and pepper

1 tbsp olive oil

1 skinless chicken breast fillet, cubed

2 pittas

25g Cheddar, grated

PROTEIN 38G

FAT (SATURATED) 14.5G (5.2G)

CARB 47G

FIBRE 4.7G

CAL 481

Mix all of the ingredients for the dressing in a small bowl. Season and set aside.

Heat the oil in a medium pan over a medium heat. Cook the chicken for 5 minutes or until cooked through. Drain the chicken. Toast the pittas on both sides. Split open and stuff with the chicken and dressing. Top with the Cheddar and serve.

HOT CHICKEN SANDWICH

Chicken sandwiches can sometimes be dull, but I promise you that this one is not! It’s actually good enough to eat as a light supper when you need something warm, satisfying and easy after a hard day. The marinated chicken is great for stocking up your fridge. It takes less than an hour to make and it gives you endless options for the days ahead. I’ll usually have a batch of this marinated chicken on the go so that I’m not stuck for a sandwich-filler, salad-topper or post-workout protein snack.

MARINATED CHICKEN

SERVES 1 (WITH LEFTOVER CHICKEN)

PREP TIME: 30 MIN

COOK TIME: 20 MIN

MAKES: 4 CHICKEN BREASTS

4 skinless chicken breast fillets

2 tbsp maple syrup (or honey)

2 tbsp Worcester sauc

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