BEAR'S KINKY ACKEE LOVE

BEAR'S KINKY ACKEE LOVE

Ingredients:-

1 Large can of Ackees
Never heard of Ackees? Basically, it is a fruit that originates from Africa and it made its way to Jamaica where it has become a staple that is usually cooked with salted cod fish. It tastes a little like scrambled eggs but better! Or if you have been fortunate enough to have never participated in death-food, then you now have an idea what Ackee tastes like. If you have become a Vegan and you find yourself missing the taste of scrambled eggs with butter then you ought to try Ackee!

The texture is very delicate and if it is not cooked right it becomes a mush and when over seasoned the subtle flavour can be lost. Not many people can cook it right! It took me a while to figure it out! It makes me chuckle to see TV chefs get it wrong and, as a consequence, they are put off it. LMAO! But don’t let cooking Ackee put you off! If anything, the price could put you off! A can will set you back the most part of £5!  

Ackee or Ackees, can be served as a breakfast meal as well as lunch and dinner! It is that versatile! However, Ackee is rarely cooked without salted fish. My folks, who came over to the UK from Jamaica, wouldn’t dream of serving up Ackee without salt fish! It is a shame because Ackees taste great with greens! Hence why I have named this dish “Kinky Ackee Love”!

I would imagine that the searing heat made it a necessity to utilize salt in a big way through a loss of minerals by sweating profusely. And this is where the “Salt-fish and Ackee” dish can become a recipe for hypertension that leads to an early death for many Jamaicans living in the UK. The UK is mostly a cold environment and therefore a diet that’s high in salt is disaster for all types of people but especially for people coming from extremely hot climates. Therefore, I have not added salt to this recipe as the salty-fishy element is taken care of by the seaweed and the Ackees are in salted water anyway! Read on!

1 Handful of Seaweed

2 Red or white onions

1 Red 'n’ 1 green paprika

2 Red chilies

6 + Finger chilies

About the chilies… Have you heard of Scotch bonnet pepper? Scotch bonnet can be likened to picking up burning coal, with tongs, and placing it in your mouth! Some chef/cooks have been known to use Scotch bonnet with Ackees but I do not see the point as you will not be able to taste anything!

3 Garlic cloves

7 - 8 whole Chestnut mushrooms

A handful of Baby plum tomatoes

A bunch of Cavolo Nero Cabbage

A sprig of Basil

“P” for Preparation!

Above: The amount of coconut oil needed for light frying.

You'll need a deep pan; here, I've used my trusted Pyrex dish! If you have a Dutch pot made from steel then great! I need to get one! Add coconut oil as shown above.

Grab a handful of the seaweed and place in a large mug or bowl and cover with cold water for 6 mins. While the seaweed is soaking...

Give the peppers, onions, tomatoes, and garlic cloves a quick rinse. Pat them dry and then place them either on a surface, chopping board or bowl.

Finely chop your onions and add to the pan/dish. No heat is required at this stage.

Finely chop the finger chilies and garlic cloves. Add half of the chopped garlic 'n’ finger chilies to the onions in the pan/dish.

That must have taken about 6 mins, so, drain the seaweed into a colander and return to the mug. Now, wash the mushrooms carefully to not peel the skin away.

Give the colander a quick rinse to get rid of the debris left by the mushrooms. Open the can of Ackees and drain in colander. Rinse in under cold water for a few seconds and gently shake the colander in order to get rid of as much water as possible.

And leave the Ackees to drain.

Heat the pan/dish and lightly saute the onions, chilies, and garlic. Don’t worry, you haven’t come down with a bout of flu, it’s the chilies making you sneeze! Remove from the heat to add the mushrooms. Keep stirring and mixing to ensure the mixture cooks evenly. Remove from the heat once the mushrooms are cooked to a light golden brown.

Turn on the oven and preheat at about 190 (electric); get a baking tray or equivalent Pyrex tray and put the drained Ackees within. Be sure to distribute evenly. Reduce the oven to about 110 and place the baking tray into the oven.

Wash the Cavolo Nero cabbage (it’s also known as Black Kale), pat dry and cut into small strips width-wise and then add to the pan/Pyrex dish with the mushrooms. Return to the heat and mix until the cabbage starts to wilt slightly, remove from heat again.

Cut the tomatoes in half lengthwise and add to the pan/Pyrex dish and mix them in away from the heat! The residual heat in the pan/dish is enough for the moment. Then cut the red chilies in medium circles, cut the paprika in little squares and add to the pan/dish.

It's time to add some seasoning… Add a good amount of black pepper, thyme, and cayenne pepper and give it a good mix and return to the heat… Oh, add a sprig of finely cut basil! The tomatoes, paprika, and red chilies need to cook a little more. Remove from the heat to prevent overcooking.

Above: The Ackees after being in the oven for about 15 20 minutes. They do not need any seasoning as you will see that the unique flavour compliments the greens - especially the seaweed!

Check on the Ackees to make sure they're not burning. They will remain pretty much as they looked before - yellow. They don't get brown. The desired effect is to keep the Ackees intact; they can turn to mush if constantly mixed and that's not good! Ackees are delicate in composure and taste; it's so easy to overcook thus ruining the flavour! Don't do it! Reduce the temperature of the oven. We're nearly ready to remove the Ackees…

Now it's time to add the seaweed! Add the seaweed to the pan/dish and return to the heat. Mix well so that the seaweed gets lightly cooked evenly. The mix should look recognizable i.e. you shouldn't be looking at a unrecognizable sludge. Remove from the heat for the last time and cover while you remove the Ackees from the oven. The residual heat in the pan/dish will ensure that the ingredients are not overcooked, and will remain nice and hot when you…

Plate up!

Add the beautifully cooked vegetables to a plate and place the Ackees on top or to the side - whatever takes your fancy!

Serves 2 - 3 at a stretch! You'll probably need another can of Ackees to serve 3 comfortably.

If you are cooking for one, you could purchase a smaller can of Ackees and cut back on some or the other ingredients such as using 1 onion instead of 2, less seaweed, etc. But the good things about vegetables is that you can eat as much as you want! Mmmmm…

BEAR'S SAVOY DELIGHT

BEAR'S SAVOY DELIGHT

Ingredients:-

1 Packet of chestnuts
1 Savoy cabbage
1 Red onion
3 or 4 cloves of garlic
1 Handful of radish
4 to 6 finger chilies

2 Red chillies

4 whole chestnut mushrooms

Half a paprika (yellow)

A clutch of basil leaves

Serves 2 or 3 people.

The Method

Above: The amount of coconut oil needed in a frying pan or Pyrex dish.

Preparation: The Key
It's always a good idea to prepare before cooking begins.
Finely cut the onions and place in the frying pan/Pyrex dish. No need for heat just yet.
Next, finely cut the finger chilies and garlic and place on a fairly large dish. Cut the red chilies in medium sized slices and add the slices to the dish, but keep them separate. Wash the mushrooms and dry them with a paper towel. Slice the mushrooms and add them to the finger chilies and garlic. Cut the paprika in half and store the other half in the refrigerator; cut the remaining half into small cubes. Cut the radishes into three slices (each). Place the paprika and radishes together separate from the rest of the other ingredients on the plate.

Now for the Savoy cabbage… You'll need another dish or bowl for storing the cabbage. Remove several leaves of the Savoy cabbage (as shown in the picture). Wash the Savoy cabbage leaves carefully. Dry the leaves with a paper towel. Once the majority of the moisture is removed you can cut the cabbage leaves into thin strips. Fold 'n’ cut. Once the cabbage leaves have been cut... Method

Saute the onions under a gentle heat. You just want, at this stage, for the onions to be slightly cooked. Remove from heat and then add the finger chilies, garlic, and mushrooms. Return to the heat and keep mixing until the mushrooms are shining. Add a bit of water - about a saucer full. Then add the cabbage and keep mixing until it wilts. Add the red chilies, mix, add the paprika and radishes. Season with black pepper, turmeric, cayenne pepper and a pinch of Himalayan salt. Mix well to ensure the heat is distributed evenly. Remove from heat… Open the packet of chestnuts; I recommend using half the chestnuts but you could use the lot! Mmmmm… Chestnuts… You can slice the larger chestnuts half or add them whole. They'll cook more evenly sliced. Add the chestnuts to the mix and return to the heat. Keep mixing until you see the radishes start to wilt. Cover and turn the heat off. Let the mix stand for a couple of minutes. Plate up! Enjoy! Love, Bear XOXOXOXOXO

BEAR'S SPICY 3 BEAN AVOCADO SALAD

Bear's Spicy 3 Bean Avocado Salad

Ingredients:-

3 Nori seaweed sheets per bowl
1 Avocado
2 Small red onions
1 or 2 cloves of garlic
1 Standard can of 3 beans
4 to 6 finger chillies

Serves 1 or 2 people.

The Method

Remove 3 Nori seaweed sheets and create a nest in the bowl by tearing the sheets into bit sized fragments.

Now you'll need a separate bowl to mix the rest of the ingredients.

Cut the onions, chillies and garlic finely, place in the bowl. Add a splash of vinegar and mix together. Or, alternatively, you can use the juice of 2 lemons instead! Lemon juice will bring out the flavours more!

Drain the beans and add them to the onion, chilies and garlic. Mix well... Then add black pepper and cayenne pepper to taste. I like my salads SPICY and HOT! Because the beans are quite bland in taste pink Himalayan salt is added - just a couple of sprinkles! You're just offsetting the blandness with a bit of salt! If you suffer from hypertension, you need to be careful with your salt intake. Give it a mix and have a taste. You may find that it could do with a smidgen of salt and a splash of vinegar or lemon juice. At this point you could add two tablespoon of Maple leaf syrup to liven the taste up! If you do add Maple leaf syrup be sure to mix it well. It goes so well with the lemon juice; sweet 'n' sour!

Ideally, you could cover the bowl and marinate the mixture overnight in the refrigerator; it'll make a difference to overall flavour. You could buy a 3 bean can that's already spiced but it never tastes right - at least to me.

Leave the mixture to stand for a bit... Cut your avocado in two, remove the stone and the skin. You can either slice the avocado into medium slices lengthwise (see photo) to garnish on top or dice in medium sized cubes. Why not do both? Just add another avocado!

Add the mixture to the bowl nested with seaweed.

Enjoy! Love,

Bear XOXOXOXOXOXOXO

BEAR'S EASY PEASY LAZY LENTIL AND MUSHROOM SOUP

Bear's Easy Peasy Lazy Lentil & Mushroom Soup

Ingredients:-

3 Vegan Vegetable stock cubes.
4 to 6 Chestnut mushrooms.
1 Red onion.
2 Garlic cloves.
3 to 4 finger chillies.
1 small can of Garden peas.
1 standard can of Lentils.
1 a handful of Seaweed.

The Method

Preparation is the key!

Before you start cooking, prepare the pot or deep pyrex dish by adding a knob of coconut oil. Don't worry about it in its solid state. Or, alternatively, you could use rapeseed or rice bran oil.

Finely chop the onion and add to the pot or deep dish. We're not ready to apply heat yet.

Slice the mushrooms thinly - you don't have to be precise. Slice the chillies and garlic.

Soak the seaweed in water for about 6 minutes then drain.

Now's the time to put the heat on the onions; medium heat. You want to saute the onions and then add all of the sliced mushrooms, add some of the chillies and garlic - 60% in, 40% held back. Keep stirring to cook evenly until golden brown. You're going to add the rest of the chillies and garlic a little later. If you find that the mixture is burning then remove from the heat intermittently.

The reason why I add about 60% of the sliced chillies and garlic is because the different cooking durations creates a layered taste sensation. The chillies are so intense when cooked longer and  lightly cooked is like an echo, if you will.

Once the mixture is golden brown,  mushrooms well cooked, you can remove from the heat. Measure 200 ml of water and pour into the mix. Now add the 3 vegetable stock cubes; it makes for a wonderful taste explosion! Return to the heat, gently mix the stock cubes until they fully dissolve. Be careful not to burn! Open the cans of lentils and garden peas, drain well. I tend to give canned vegetables a little rinse under cold water.

Add the garden peas and lentils, mix well. Add a pinch of pink Himalayan salt - yes, I'm using low salt vegetable stock! So, you should find that a pinch of salt is enough. Add black pepper, then about 80% of the seaweed. Keep stirring... And, if necessary, remove from the heat. At this point the mixture is quite thick, add a further 100 ml of water.

Keep mixing to make sure there are no clumps/lumps... Add the rest of the chillies and garlic. Stir... Add cayenne pepper to taste, add half a teaspoon of turmeric, a sprinkle of thyme and give it a final stir. Add a lid to the pot/deep dish, reduce the heat and leave for about 2 to 3 minutes. You're looking for a gentle simmer and nothing more.

Remove lid, give the mixture one last good stir to make sure that nothing is sticking to the bottom. Turn off the heat and serve. Now sprinkle a bit of cayenne pepper on top. Add the rest of the seaweed on top to garnish.

Enjoy!

It can serve 2 or 3 at a stretch!

Love,

Bear XOXOXOXOXO

BEAR'S SUPER-WINTER CHICKPEA SALAD

Bear's Super-Winter Chickpea Salad

Ingredients:-

Two small or one large red onion. Naturally, you can use whatever onion that suits you. I find that red is milder to the usual white standard.

One can of chickpeas.

About ten finger chillies.

Two to three red chillies.

Two to three cloves of garlic.

One small tub of hummus.

One avocado.

Four chestnut mushrooms.

Nori seaweed sheets.

Vinegar.

Method
Finely chop the onions and add to the bowl.
Cut the chillies small along with the garlic cloves. Add about two to three tablespoons of vinegar. Mix together. Add the drained can of chickpeas. Mix. Add cayenne pepper, turmeric, basil and thyme. Mix. Add the hummus and mix thoroughly. Remove two sheets of Nori seaweed paper meant for sushi rolling and crush into the mix - be careful not to lose the flakes on the floor! Chop the mushrooms and add to the mixture. Give it one last good mix and then add the avocado. I tend to save the avocado until last to relieve the sensation of the chillies burning my mouth.

I love this salad! It heats up my body in the winter! It's also a great thermogenic to consume after a session at the gym. It can serve 1 to 3. If you are into small portions, 4 people max! Enjoy! Love, Bear XOXOXOXOXOXOXO

BEAR GENE THE VEGAN CHEF HAS ARRIVED

BEAR GENE, VEGAN CHEF HAS ARRIVED!

Hi there, Vegan and Non-Vegan Friends!

It is great to see you! If you have an interest in Vegan Cooking then you have come to the right place! I am going to introduce you to my way of cooking wonderful Vegan meals! It doesn't matter if you are a Vegan or not... Well, the Vegan ethos is a beautiful one. Inform yourself! I am not here to judge you or form any judgement on anyone. There are many paths to the same destination. Feel free to ask me about how becoming a Born Again Vegan has affected my life.

Stay tuned for my Vegan recipes! 

In the meantime, love yourselves, each other and the Earth!

Love,

Bear XOXOXOXOXOXOXOXO