INSIDE THIS ISSUE: What Librarians Eat! APRIL 2015 VOL: 3 ISSUE:4 Health Tip 2 Caramel Apple cake 3 Stuffed salmon with potato salad 4 Pizza Rusca 5 Healthy Mexican Chicken Burrito 6 Pumpkin Quinoa cookies 7 Chicken Open Pita Pizza 8 Strawberry-Kiwi Popsicle 9 5 Easy food swaps 10 Office workers 'too sedentary' 11 Blood Orange Negroni 12 Ask Us Something 12 Welcome to the fourth 2015 issue of What Librarians Eat! The month of April is associated with many holidays, starting with the traditional April Fool’s Day. This year we will also be celebrating Easter as well. Did you know that the first story of a rabbit (later named the “Easter Bunny”) hiding eggs in a garden, was published in 1680. As always, we encourage you to forward any delicious recipes you try at home as well as suggestions in order for us to be able to include more interest areas. In the meantime, stay safe and have a cracking easter! Activities for this month: 2nd : Qaghqa tal Appostli Lunch! 18th : Library Soccer Match 25th : Zorb Soccer (Bubble Soccer)
A newsletter, or Food-letter, about what Librarians from the University of Malta eat and what they like to cook.
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I N S I D E
T H I S I S S U E :
What Librarians Eat! A P R I L 2 0 1 5 V O L : 3 I S S U E : 4
Health Tip 2
Caramel Apple cake
3
Stuffed salmon with potato salad
4
Pizza Rustica 5
Healthy Mexican Chicken Burrito
6
Pumpkin Quinoa cookies
7
Chicken Open Pita Pizza
8
Strawberry-Kiwi Popsicle
9
5 Easy food swaps 10
Office workers 'too sedentary'
11
Blood Orange Negroni
12
Ask Us Something 12
Welcome to the fourth 2015 issue of What Librarians Eat!
The month of April is associated with many holidays, starting with the traditional
April Fool’s Day. This year we will also be celebrating Easter as well.
Did you know that the first story of a rabbit (later named the “Easter Bunny”)
hiding eggs in a garden, was published in 1680.
As always, we encourage you to forward any delicious recipes you try at home as
well as suggestions in order for us to be able to include more interest areas.
In the meantime, stay safe and have a cracking easter!
Activities for this month:
2nd : Qaghqa tal Appostli Lunch!
18th : Library Soccer Match
25th : Zorb Soccer (Bubble Soccer)
P A G E 2 Healthy Tips to stay light this Easter
It's Easter time, which, for many of us, means one thing: chocolate overload! "There's chocolate, wall to wall, everywhere
you go, and people also giving you chocolates," says Dietitians Association of Australia spokeswoman and dietitian Maria
Packard. "And if you're trying to control your weight or conscious of where your weight is heading, that could be a big
problem for you.
So is it possible to get through Easter without doing too much damage to your waistline? Absolutely, if you follow these
tips.
1. Keep indugencies for the weekend
We're often surrounded by Easter temptations as early as January, when the chocolate eggs and hot cross buns appear
in stores. But by limiting the days you splurge to the Easter weekend, you'll have better control over your waistline
while still enjoying some treats.
2. Non-food gifts
Ask your friends and family to give non-food-related gifts instead of chocolates. A good idea is to buy beauty products
with chocolate in them, Chocolate or cocnut butter etc...
3. Watch Portion Sizes
Beware! An Easter egg weighing 100g has 2200 kilojoules and 30g of fat. Four mini eggs however will give you 600
kilojoules and just 8g of fat.
4. Choose good quality choclate
Rather than buy large quantities of cheap eggs, choose smaller quantities of good-quality dark chocolate. Basically, the
more cocoa butter, the better the quality, They tend to be more expensive but it means that they are not processed
with vegetable oil, so they have a better nutritional profile and can be slightly higher in antioxidants as well.
5. Have real eggs for breakfast
Rather than succumbing to a chocolate egg for breakfast (and who hasn't been tempted?), boil up real eggs. In a study
from the Rochester Centre for Obesity in the US, 30 overweight women ate either two eggs or a bagel-based
breakfast, containing the same amount of kilojoules. Researchers found that the women who'd eaten eggs felt less
hungry and consumed 1788 kilojoules less than the bagel-eating group over the next 36 hours.
6. Return to normal eating, and get fruity!
Enjoy it, don't feel guilty about it and then get back on track — that was your once-a-week splurge, After the Easter
long weekend she suggests getting over the chocolate hangover by eating lots of fruit, vegies and wholegrain cereals,
and limiting high-fat foods.
P A G E 3 Caramel Apple Upside Down Cake
Caramel Topping Ingredients:
1/4 cup coconut oil, melted
1/4 cup coconut crystals
1/2 teaspoon ground cinnamon
2 organic apples, thinly sliced and
chopped
Preheat oven to 325 degrees F. Grease an 8×8 pan with coconut oil.
Caramel Topping: In a small bowl combine the melted coconut oil, coconut crystals and cinnamon. Pour
into the prepared pan. Evenly sprinkle the chopped apples over the caramel.
In a medium bowl combine the coconut flour, almond flour, salt, baking powder, cinnamon and nutmeg.
In another medium bowl combine the eggs, vanilla, syrup, and coconut milk. Blend well.
Add the wet ingredients to the dry ones, and then slowly mix in the melted coconut oil.
Carefully spread the cake batter over the apples and caramel in the pan.
Bake for 35 minutes. Remove from oven and allow to cool for 15 minutes.
Loosen the edges of the cake with a knife. Invert the cake by placing a plate over the top of the pan and
then flipping it over.
Slice, serve and enjoy!
20 Servings
Nutritional Analysis: 105 calories, 7g fat, 44mg sodium, 7g carbohydrate, 1g fiber, and 3g protein
Apple Cake Ingredients:
1/3 cup coconut flour
1/3 cup blanched almond
flour
1/4 teaspoon salt
1/2 teaspoon baking
powder
2 teaspoons ground
cinnamon
1/4 teaspoon ground
nutmeg
5 organic eggs
2 teaspoons vanilla extract
1/4 cup pure maple syrup,
grade B
1/4 cup organic, full fat
coconut milk
2 Tablespoons coconut oil,
melted
P A G E 4
You’ll need:
Smoked salmon, sliced fairly thinly, with
individual slices large enough to be
formed into a small filled roll
Potato and egg salad (see below)
Lemon wedges to serve
Chopped dill to garnish
Potato Salad:
800g new potatoes
2 cloves garlic, lightly crushed
2 tsp salt, for boiling the potatoes
4 eggs, hard-boiled
120g cream cheese, softened
2 tsp dijon mustard
3 tblsp lemon juice
30 drops tabasco
4 tblsp capers
8 spring onions
100g celery, finely diced
4 tblsp finely chopped dill
1 tsp coarse salt or to taste
freshly ground black pepper
Potato salad:
Scrub the potatoes and halve or quarter any larger potatoes
so that you have roughly even-sized pieces, then bring about
1.5l of water to the boil in a saucepan, add about 2 tsp salt, the
pieces of crushed garlic and the potatoes.
Bring the potatoes back to the boil and reduce to a simmer.
Simmer gently, covered, for around 15-20 minutes or until
just fork-tender, then drain well, return them to the saucepan
and allow them to cool, covered by a tea-towel.
Once cool enough to handle, peel the potatoes or not as you
prefer, and chop into approx. 0.5cm chunks.
In a large bowl, mash together the hard-boiled eggs, cream
cheese, mustard, lemon juice, tabasco and capers.
Stir in the chopped potato, spring onions, celery and dill. Add
salt and black pepper to taste and more tabasco if you like.
The Variations:
You could certainly replace some or all of the spring onions
with chives or add some horseradish for a bit of extra bite.
The Results:
Salad servings for 4-6 or enough to fill around 25 to 30 slices
of smoked salmon as above.
This part hardly needs a formal recipe – just wrap your slices
of salmon around a dollop of potato salad, serve with a wedge
of lemon and some dill and you’re done. Apart from eating the
end result, that is, but I was taking that part as read.
The amount of filling you can add to a slice of salmon will
naturally depend on the size of the slices you have. The slices
of Kinvara smoked salmon were around 15cm long and
between 5cm and 8cm wide and I filled them with 2 heaped
tablespoons of the salad. Adjust according to the size of slices
you have.
You could serve a couple of these as a starter, say, or for a
lunch serving, have two or three of these with an additional
helping of the salad on the side, along with some brown soda
bread.
The Steps:
Scoop around 2 heaped tblsp of potato salad onto the centre
of each slice of smoked salmon and form into a roll.
Garnish with chopped dill and serve with a lemon wedge.
The Results:
As many filled smoked salmon rolls as you have slices of
salmon.
Stuffed salmon with potato salad
P A G E 5
Preheat the oven to 375 degrees and grease a 10” metal pan with some oil and set it aside.
In a large bowl, add the eggs, ground black pepper and whisk them well. Add the provolone, parmiggiano, salami, prosciutto and wisk to
combine, set aside.
Roll one piece of the dough to about a 13” circle and lay it in your prepared pan (totally okay if a little overhangs the sides of the pan)
fill it with the egg mixture, set aside.
Roll the second piece to about an 11” circle (you want it big enough to fit perfectly on top with a little extra on the edges). Lay it over
top of your filling, cut off any excess dough and pinch the edges with the bottom piece (refer to video for instructions) to seal, and
brush the tops with a little olive oil.
Bake for about an hour or until the top is a deeply golden brown color.