With so much advice out there about what you should and
should not be doing to eat healthily, it can seem complicated and
difficult to do. You are not alone in feeling like this - a recent
survey showed that nearly a third of Medway residents did not know
whether they eat healthily.
But do not despair, your Medway Community Food Team are here to
help you make healthier food choices and enjoy a healthier diet.
The team can provide healthy eating information, training and
resources by giving practical support to eat healthier. This
can include cookery courses, workshops, recipes and meal planning
together with working in partnership to support local food
Projects include Medway Cooks, Medway Grows, Breastfeeding and the Eat Out, Eat Well Award.
The Flavours of Brazil
(welcome), as the Olympics approach we thought it would be a good
idea for us to get into the Brazilian spirit and dive into the
local cuisine. Have a look at the dishes and recipes below and the
fantastic, easy and cheap ways to make the Brazilian local cuisine
in the comfort of your own home.
Try this quick, exotic recipe and you probably
have most of the ingredients already in your kitchen. Although it
seems like every culture with a coastline has their version of a
seafood stew, this recipe can also be made by adapting the Medway
Cooks! Fish Pie recipe. So have a look at the different ways to
make fish dishes and add the different, tasty Brazilian touch such
as a little more lime or lemon juice and paprika too. Palm oil is
traditionally used in making moqueca, but it’s hard to come by
here, so you can also use olive oil or spray oil.
Moqueca (pronounced moo-kek-a)
Ingredients (Serves 2)
- 250g large, raw, peeled prawns (you can use
any fish, from frozen cod to tinned salmon.
- 35ml lime juice (it is best to squeeze a
fresh lime if you can
- 2 garlic cloves, finely chopped
- 1 1/2 tbsp. coconut oil (use spray oil to
- 2 spring onions, chopped
- 1 onion, chopped
- 1 red pepper, thinly sliced
- 2 tbsp. chilli flakes
- 2 tsp paprika
- 2 plum tomatoes, deseeded and chopped (you
can use tinned)
- 200ml coconut milk (you can use low fat, low
sugar yoghurt or low fat coconut milk)
- 1 tbsp. chopped coriander
- Steamed rice, to serve
Place the prawns or fish in a bowl with 35ml
of lime juice and 1 chopped garlic. Chill for as long as possible,
in Brazil this could be for more than an hour.
Heat the coconut oil (spray oil) in a large
saucepan. Add the spring onion and onion and fry for 5 mins, then
add the red pepper, chilli flakes, paprika and remaining
Pour in the tomatoes, coconut milk (yoghurt)
and add any other seasoning. Bring to a simmer and let reduce for
Add the prawns (or fish), all the
Gently simmer until the prawns turn white,
about 3 mins.
Serve with the fresh coriander and rice.
Adapted from BBC Food
Black eyed peas salad
The vast majority of Brazilian cheeses
are made from cows milk, although there are also some buffalo
cheeses produced. This recipe is a really easy salad to make. If
you want, you can also swap butter beans or chickpeas for the
- 2 tablespoons lemon juice
- 2 teaspoons chopped fresh oregano, or 1 teaspoon dried
- Freshly ground pepper to taste
- 1 diced cucumbers
- 1 400g tin black-eyed peas, rinsed
- 1 diced red bell pepper
- 75g Crumbled or cubed feta cheese
- ½ red onion, chopped
- 2 tablespoons chopped black olives
Whisk the lemon juice, oregano and pepper in a
large bowl until combined. Add cucumber, black-eyed peas, bell
pepper, feta, onion and olives; toss to coat. Serve at room
temperature or chilled.
Recipe from Eating Well
For more information