Lemon and Chilli Poussins

I call this dish international because there seem to be versions of it in a number of countries.

My own preference is for this dish to be on the hot and spicy side. But those who prefer a milder flavor can use mild chili powder or replace the chill powder with another teaspoon of dried paprika.

Those who like it hot hot hot could experiment with the Scotch Bonnet or Habanero Pepper. If you do, use plastic gloves when chopping them, otherwise, the dish might be memorable for all the wrong reasons!

Lemon and Chilli Poussins

Recipe type: Dinner

Cuisine: International

Serves: 4

 

Poussins(young chickens weighing about 450 g) marinated in a lemon and chili mixture which should produce a light glaze.

Ingredients

• 4 Poussins(one for each person)
• 2 Tablespoons Low Sodium Salt(e.g. Lo Salt)
• 2 Tablespoons Sugar(Sorry but low-calorie sweeteners won't work for this)
• 2 Heaped Teaspoons Dried Paprika
• 1 Heaped Teaspoon Hot Chilli Powder(mild is OK if you prefer it)
• Grated Rind and Juice of 2 Lemons
• 500 g Roasting Potatoes
• I Teaspoon Whole Cumin Seeds
• 1 Tablespoon Olive Oil
• Lettuce
• 4 Ripe Tomatoes
• 2 Red onions
• Fat-Free Vinaigrette dressing

Instructions

1. Grate the rind and squeeze the juice from the lemons
2. Mix together the sugar, low sodium salt, dried paprika, hot chili powder, and the lemon rind
3. Rub this mixture evenly over the poussins
4. Moisten the poussins with the lemon juice and leave to marinate for at least 2hrs
5. Cover the poussins with foil and roast at 200 Degrees C for about an hour
6. About 10-15 mins before the end of the cooking time, remove the foil, baste with the juices in the pan and cook until the glaze is the right color
7. Don't overcook! If you do the sugar in the glaze will burn and your poussins will be the color of ashes
8. Slice the raw potatoes into thick rounds, leaving the skin on
9. Part boil them for 5min and drain them
10. Return them to the saucepan, mix in the olive oil and the cumin seeds
11. Spread them out on a baking tray(leave any surplus oil in the saucepan)
12. Roast at 200 Degrees C for 30 minutes, turning once
13. Serve with a tomato and onion salad, or a salad of your choice

Cortisol: The Stress Hormone

What is Cortisol?

Cortisol is a steroid hormone produced from cholesterol in the adrenal glands, which are located at the top of the kidneys.

What does Cortisol do?

Cortisol plays an important part in the human “fight or flight” reaction to threats.

It floods the body with glucose(to provide energy for the muscles). It inhibits insulin production(to prevent glucose from being stored). Along with its partner in crime ephedrine(also known as adrenaline), it narrows the arteries(to make the heart pump faster).

The Problems caused by Cortisol

Now before we talk about such problems it’s important to note that everybody’s cortisol level rises when they are under stress and falls when they are relaxed. The following problems occur when a person is subject to constant stress and their cortisol levels are, as a result permanently elevated.

The purpose of the narrowing of the blood vessels(what doctors call constriction) is to improve the supply of oxygenated blood. Unfortunately one of the side effects of this narrowing will be to raise blood pressure. Indeed blood pressure may be raised even more if ephedrine/adrenalin makes the heart beat faster.

Flooding the body with glucose raises blood sugar levels.

This, in turn, increases the body’s production of triglycerides. Triglycerides are, like cholesterol, a type of fat found in the blood. Triglycerides store unused calories and release energy into the body(often between meals) whereas cholesterol is used to build cells and produce hormones.

It’s widely believed by doctors that high levels of triglycerides can lead to atherosclerosis(the formation of plaque on the artery walls). Unfortunately, research hasn’t yet shown exactly how this happens.

The flooding of the body with glucose, coupled with insulin suppression, may lead to weight gain. It may lead to increased visceral fat storage(under the muscles, deep in the abdomen). It may also make a person feel hungry and encourage them to eat more.

How to keep your Cortisol Levels Down

Basically, you need to make changes to your diet and your lifestyle.

As far as diet is concerned, the following steps should improve matters.

Reduce your intake of drinks that contain caffeine, like coffee and fizzy drinks. Be particularly careful with “energy” drinks like Red Bull. Caffeine raises your cortisol level.

Reduce the number of carbohydrates and sugars that you eat. Be particularly careful with refined carbohydrates like white bread, pasta, and rice. These increase blood sugar levels and this will make you anxious.

Drink plenty of water. Dehydration raises cortisol levels too.

Eat more oily fish like salmon, herring, mackerel, sardines etc. If you don’t like these, try taking odorless Omega 3 fish oil capsules( the high strength ones are best). Fish oil will reduce your cortisol level.

As far as your lifestyle is concerned, try the following changes.

Try a variety of meditation techniques and choose one or two that suit you. Meditation is one of the best methods of controlling cortisol production. The techniques described elsewhere on this blog would be a good place to start.

Laughter is certainly the best medicine as far as cortisol is concerned. Watching a movie or reading a story that makes you laugh will certainly reduce the amount of it in your blood.

Try adaptive exercises(i.e. exercises that are suitable for your particular circumstances ). Because not all exercise is good for you in this case. For example, running raises your heart rate and your cortisol too. Yoga and Pilates are suitable here.

Listen to some soothing music. Once again this will reduce your cortisol level. Those who like it will find binaural beats meditation useful here.

Cautionary Note

Persons who suffer from high blood pressure or who have suffered vascular events should consult their doctor before trying Yoga and Pilates.

Pigeon Casserole

Wood Pigeon(Columba palumbus)

Copyright Bobbrooky/Dreamstime.com

I’m going to start off the game season with my pigeon casserole.

The game is good for those of us who suffer from vascular problems because wild animals carry significantly less fat than farmed ones.

Pigeons are usually classed as a game in cookbooks. But to farmers and market gardeners, they are more like vermin. They’re quite greedy and can ruin crops if left unchecked. I understand that they’re particularly fond of Brussels sprouts. What this means is that if you live in a rural area it shouldn’t be too difficult to obtain pigeons shot by farmers in defense of their livelihood. They are of course sold in the supermarkets.

These days I see TV chefs preparing dishes with breast fillets of a pigeon that are barely cooked. Well, in my experience the meat of the pigeon is somewhat darker and a bit tougher than pheasant or partridge.  So I think it’s better to give them a long cook.

Pigeon Casserole

Author: Martin

Recipe type: Dinner

Cuisine: European

Serves: 4

 

This pigeon casserole, with sausages, mushrooms and red wine, is an excellent dish to serve at a dinner party in the autumn

Ingredients

• 2 Tablespoons Olive Oil
• 4 Wood Pigeons, Plucked and Drawn
• 8 Toulouse Sausages(pork chipolatas flavored with garlic and herbs)
• 2 Onions, Chopped
• 2 Cloves Garlic, Chopped
• 4 Slices Lean Back Bacon, Chopped
• 250 g Button Mushrooms
• 2 Teaspoons Dried Thyme
• 1 Tablespoon Tomato Puree
• I Small Can(about 200 g ) Chopped Tomatoes
• 2 Tablespoons Plain Flour
• 250 ml Red Wine
• 500 ml Chicken Stock

Instructions

1. Split the pigeons in half using either poultry shears or a cleaver(watch your fingers!)
2. Fry them in the oil until lightly browned.
3. Keep warm
4. Fry the sausages until lightly browned
5. Keep warm
6. In the same pan fry the onions at a medium heat until soft(about three minutes)
7. Add the Garlic and fry for one minute
8. Add the bacon and mushrooms and fry for three minutes(the bacon should be cooked but NOT burnt)
9. Add the thyme and fry for one minute
10. Remove excess fat from the pan
11. Add the Tomato Puree, stir well and fry for one minute
12. Add the flour through a sieve, stir and fry for one minute
13. Remove the pan from the heat
14. Add the Red Wine gradually, stirring until there are no lumps
15. Bring to the boil
16. Simmer for three minutes
17. Add the Chopped Tomatoes and Chicken Stock
18. Return the Pigeons and Sausages to the pan
19. Bring to the boil
20. Reduce the heat and simmer gently for one and a half hours

Chestnut and Mushroom Risotto

Copyright Lsantilli/Dreamstime.com

This recipe for Chestnut and Mushroom Risotto uses the traditional Italian method.

The ingredients aren’t quite so authentic.

The use of  Saffron, however, creates an interesting flavor.

Italians would, of course, use Pancetta. But this can be over 40% fat. That’s why I’ve suggested using lean back bacon.

I can’t resist adding Parmesan Cheese to a dish like this.

But Italians would normally stir in  25 g(or more!) of butter along with the Parmesan. Now butter is 80% fat. That’s why I am quite simply afraid to use it.  You, of course, have the choice. I suggest that you carefully consider your state of vascular health before making the decision.

Whatever you decide, I hope you enjoy it!

Chestnut and Mushroom Risotto

Author: Martin

Recipe type: Lunch or Supper Dish

Cuisine: Italian

Serves: 4

 

This recipe for Chestnut and Mushroom Risotto uses the traditional Italian method of cooking a risotto. The use of saffron creates an interesting flavor

Ingredients

• 2 Tablespoons Olive oil
• 1 onion, Chopped
• 1 Clove Garlic, Chopped
• 3 Slices Lean Back Bacon, Chopped
• 150 g Chestnut Mushrooms, Sliced
• 2 Tablespoons Frozen Peas
• 250 g Arborio Rice
• 150 g Leftover Cooked Chicken, Cut Small
• 150 g Chestnuts(fresh or vacuum packed), Halved
• 125 ml White Wine
• 1 Pinch Saffron Strands
• 1 Litre Chicken Stock
• 30 - 40 g Grated Parmesan Cheese

Instructions

1. Fry the onions over a medium heat until golden(NOT burnt).
2. Add the Garlic and fry for 1 minute.
3. Add the Bacon and fry for three minutes.
4. Add the Mushrooms and fry for three minutes.
5. Add the Frozen Peas and fry for three minutes.
6. Add the rice and cook for about 1 min, stirring continuously.
7. Add the Cooked Chicken and Chestnuts and heat through.
8. Throw in the Saffron Strands.
9. Add the White Wine and stir until it bubbles.
10. Add 250 ml Chicken Stock and bring to the boil.
11. Reduce the heat and simmer until the stock has evaporated.
12. Add the three further 250 ml of Chicken Stock, waiting for each one to evaporate before adding the next(lather, rinse and repeat)
13. Stir in the Parmesan Cheese and serve.

Meditation and Sleep

Copyright Afftomat/Dreamstime.com

The Assumption about Meditation and Sleep

If you enter the words “meditation” and “sleep” into the search bar of your browser you’ll get a really big response.

Many of these items lead to articles which claim to show that meditation can lead to better sleep. Many of them are ads for either CDs or DVDs of meditation exercises that are supposed to help you sleep better.

It seems that the public assumes that the practice of meditation leads to better sleep.

In this post, I’m basically asking the question “Is this assumption  correct?”

I’ll begin by looking at the nature of meditation and the nature of sleep as states of being.

The Similarities between Meditation and Sleep

Meditation and sleep both give us deep rest. In both cases brain waves are at the Alpha Frequency, i.e. 7-13 Hz.

Both meditation and sleep reduce metabolic activity. Metabolic activity is a term which includes all the chemical processes which take place in a living organism in order to maintain life. Digestion is an example.

Both meditation and sleep ultimately refresh us.

The Differences between Meditation and Sleep

You can choose to practice meditation or not to practice it. You have a certain amount of choice in the matter of when you sleep. But you can’t choose to sleep, because tiredness will eventually overwhelm you.

After sleep, you feel lethargic. After meditation, you don’t.

Meditation can actually free us from troublesome thoughts. At best sleep may help us to forget such thoughts for a bit. At worst sleep can encourage and exaggerate such thoughts in the form of nightmares.

Meditation heightens awareness. The practice of candle meditation is a good example of this. During sleep, there is no awareness.

Does the Practice of Meditation actually improve Sleep?

The best research on this subject was conducted by Dr. Willoughby Britton, Assistant Professor of Psychiatry at Brown University Medical School.

Unlike some of the previous research, which used only subjects who practiced meditation, Dr. Willoughby’s research was what is called a randomized control trial. This means that half of the subjects were randomly allocated to the meditation group and the other half were told not to meditate.

A lot of the previous research relied on self-reported sleep experiences. With this sort of data, it’s possible that a subject will report what s/he thinks ought to have happened, rather than what actually did happen. For example, if a subject believes that meditation improves sleep, s/he will report that is what happened.

Dr. Willoughby’s research was conducted overnight in a sleep laboratory, where she and her team could actually observe the subjects’ behavior.

In addition to this Dr. Willoughby’s research was what is called a polysomnographic sleep study.  For those of you who, like me, find this description a bit of a jawbreaker, it means that brain waves, eye movements and muscle tone were all measured.

The conclusion that Dr. Willoughby came to was that the practice of meditation neither improves nor deepens sleep.

In fact, she made the following discoveries.

1. Meditation increased wakefulness. Subjects who meditated were less likely to fall asleep.
2. Subjects who meditated were more likely to wake up from sleep.
3. Subjects who meditated experienced more light sleep and less deep sleep.

Meditation and Sleep: Conclusion

An internet search will reveal that the public believes the practice of meditation leads to better sleep.

Evidence of the strength of this belief can be seen in the fact that members of the public are willing to spend quite large amounts of money on putting it into practice.

It’s probably come about because meditation and sleep are two similar(but not identical) states of being.

Unfortunately, research by Dr. Willoughby Britton of Brown University shows that this belief is misguided. She found that meditation leads to increased wakefulness and less deep sleep.

But there’s no reason for despondency.

Both meditation and sleep are beneficial in their separate ways

And hopefully, Dr. Britton’s research will further undermine the dangerous belief that meditation can be a substitute for sleep.