Live longer with these dishes from ‘blue zones’ in America

Live longer with these dishes from ‘blue zones’ in America



CNN
 — 

In a few, special communities close to the globe, people today stay extended and heathy lives, up to and past 100. Dubbed “blue zones,” people of these locations share a common atmosphere and life-style that researchers believe that contribute to their longevity.

The Italian island of Sardinia was the place one of the to start with groups of centenarians have been researched — soon, similar long-lived men and women have been found out in Ikaria, Greece Okinawa, Japan Nicoya, Costa Rica and Loma Linda, California.

People today in blue zones walk, garden and bike as part of their everyday lives. They are shut to close friends and spouse and children, have a goal in daily life, manage stress very well, and are frequently associates of a social or religious team. They try to eat a plant-primarily based food plan and end ingesting prior to they are complete.

Dan Buettner, who first brought blue zones into the public consciousness with his Countrywide Geographic content and afterwards books, does not like to simply call the blue zone feeding on sample a “diet.” As a substitute, it is portion of a balanced life-style, Buettner reported, one particular that he believes any one can duplicate, no issue where they stay and try to eat — even in very processed, food-obsessed cultures such as the United States.

“The blue zone consuming pattern is 98{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} plant-dependent meals — total food stuff-centered and substantial carbohydrate. But only advanced carbs, not the uncomplicated carbs like salty snacks and sweet bars and soda pop,” Buettner instructed CNN. “You say carbs and folks are horrified, but the healthiest foods in our meals program are advanced carbs.”

Elaborate carbohydrates, such as beans, peas, veggies and complete grains supply natural vitamins, minerals and fiber that can go missing in processed and refined meals. In addition, they are digested a lot more slowly, and the fiber can help you feel total lengthier, in accordance to the American Coronary heart Association.

With the help of scientists, Buettner spent dozens of several hours searching for a glimmer of blue in standard foods introduced to the United States. He located it, but not in his possess lineage.

“As it turns out, my European ancestors did not carry more than a longevity diet regime,” Buettner reported. Rather, it was the African, Asian, Latino and Native People “who ate a food plan that is virtually a dead ringer for the blue zone fashion.”

Traditional Vietnamese pho is part of the

Buettner has turned his conclusions into a new cookbook, “The Blue Zones American Kitchen area: 100 Recipes to Live to 100.”

“I experimented with to be really specific, on the lookout at the knowledge, to come across precisely what folks in the blue zones ate,” Buettner mentioned. “The five pillars of each individual longevity diet plan, which includes the blue zone, are entire grains, vegetables in year, tubers, nuts and beans. In reality, I argue the cornerstone of a longevity diet is beans.”

Blue zone feeding on is related to that of the Mediterranean design, winner of yearly gold medals as ideal over-all diet regime for health. But there are also discrepancies between a blue zone eating sample and that of the Mediterranean, Buettner said.

“People in blue zones really do not eat nearly as a great deal fish as the Mediterranean diet regime prescribes, only 3 times a week and only 3 ounces,” he claimed. “Meat is eaten only 5 instances a thirty day period. There’s no cow’s milk in any blue zone.”

Instead, individuals eat goat and sheep’s milk cheeses these as feta and pecorino.

Purple sweet potatoes have contributed to the longevity of people in Okinawa, Japan, Dan Buettner says.

A single of the most visually hanging recipes in the reserve is created from purple sweet potatoes, which Buettner considers a key longevity staple for people today in the blue zone of Okinawa.

“The nutritional intake of Okinawans until eventually 1975 came from purple sweet potatoes,” he explained. “I would argue it made the longest-lived populace in the background of humankind.”

Blue zone recipes have been also identified in Gullah Geechee cuisine, a technique of cooking developed by descendants of enslaved Africans who settled in the Sea Islands of Ga, Florida, North Carolina and South Carolina. Stews and soups could be thickened with benne seeds, an heirloom version of sesame seeds introduced in excess of on slave ships.

A meal of roasted vegetables and seitan, a plant-based meat substitute, is one of the recipes in Buettner's new cookbook.

There is no meat in any recipe in the cookbook, such as a “brisket” made from seitan, a plant-based meat substitute that mimics the flavor and texture of rooster. Seitan and all the other recipes were being style-analyzed by Buettner’s meat- and potato-loving father, Roger, who traveled with him across the region.

In addition to such as recipes with minimal-regarded substances, Buettner filled his cookbook with stories from chefs who make and boost ancestral cooking.

Senegalese chef Serigne Mbaye, who provides a Creole twist to dishes from his household country at his New Orleans restaurant, told Buettner the tale of how slave traders pressured his enslaved ancestors to try to eat black-eyed peas and palm oil.

Senegalese chef Serigne Mbaye created his own version of the

Why? They needed to be at minimum 125 pounds prior to they could be shipped to the Americas. If the slaves didn’t take in and achieve pounds, Mbaye claimed, they were being shot. In their honor, Mbaye created a tastier variation of a “last meal,” applying extra fresh new veggies and spices.

For any person who could come to feel these 100 recipes are much too much problems to make in today’s rapid-paced planet, Buettner pointed out that several can be assembled inside of 20 minutes or in any programmable tension cooker.

“Most of the 1-pot meals I have in the ebook also freeze very very well,” he reported. “And when you want one more rapid meal, you pull it out and throw it in the microwave, and you have a food that’s full of intricate carbohydrates, micronutrients and a total wide range of fiber.

“And it’ll cost you under $2 a serving, leave you emotion much better and, in accordance to my father, style a ton superior than a smaller hamburger,” Buettner added. “What’s to drop?

Gregory Gourdet Recipes: 5 Healthy Dishes From the Acclaimed Chef

Gregory Gourdet Recipes: 5 Healthy Dishes From the Acclaimed Chef

It took four yrs for chef Gregory Gourdet to convey to everyday living his aspiration of Kann, the acclaimed wood-fire Haitian cafe that merges seasonal Oregon bounty with the food stuff of his childhood in Queens, New York. From the restaurant’s roomy open kitchen in Portland, Gourdet and his staff take cues from West Africa and the broader Caribbean to convert out creolized interpretations of dishes like akra, a taro fritter, and griyo, Haiti’s iconic citrusy two times-cooked pork dish.

But it was whilst performing on his James Beard Award–winning cookbook, Everyone’s Desk (prepared with JJ Goode and released in 2021), that Gourdet came to reimagine cooking at home. “I concluded the e book at the start off of the pandemic, and it altered me,” he recollects. “We chefs consider every little thing is at our fingertips all the time.” Staying house with a restricted component list pressured Gourdet to take into account how his long run viewers may well consume. It also gave him an prospect to replicate on his very own own wellness journey, a person in which his romantic relationship to food supported his changeover to sobriety and maintaining a balanced daily life.

For this tale, Gourdet developed 5 authentic recipes that reveal how he cooks at household now: health-acutely aware, quick-to-make dishes that steer clear of several of the ingredients he’s sensitive to (dairy, gluten, and many others.) when also hitting assorted cultural reference factors and paying out homage to Kann’s powerful taste profiles. These recipes spotlight nutrient-wealthy superfoods and make strong use of a world-wide pantry, one particular in which fish sauce, Scotch bonnet chiles, and curry powder are as straightforward to arrive at for as salt and pepper.

“Some may perhaps believe sure elements are challenging to discover,” Gourdet says, “but in reality individuals across the Caribbean diaspora—including African and Southeast Asian cultures—use these food items just about every working day listed here in the United States. Individuals should really embrace a broader viewpoint on what is out there.”

What is out there are delicious plant-forward dishes rooted in heritage and tradition. “If we have a stocked pantry and contemporary elements, we can set a little something nutritionally dense and flavorful on the desk. This allows us explore and link with other food cultures in a basic way.”

Creamy Butternut Squash and Plantain Soup

When the weather conditions gets cold, the squash gets plentiful at Gourdet’s local farmers market. His team served this belly-warming soup in meal kits at his Kann Winter Village pop-up in Portland early in the pandemic. “I generally have ripe plantains about and they seemed like the perfect addition to a wintertime squash soup,” he claims. “Ripe plantains incorporate a caramelized savory be aware, which receives balanced out with a topping of vivid, swift-pickled apple.”

A bowl of Creamy Butternut Squash and Plantain Soup in a terracotta bowl with green apple toppings
Creamy Butternut Squash and Plantain Soup

Comfort and ease and flavor are at the coronary heart of this velvety squash and plantain soup loaded with aromatics and topped with a crunchy apple garnish. 

Watch Recipe


Curried Chickpeas and Baked Eggs

At Sousòl, Kann’s fashionable pan-Caribbean basement bar, you will obtain Gourdet’s take on doubles, a Trinidadian breakfast mainstay of curried chickpeas wrapped in heat roti. At residence he thought of a less complicated interpretation, one that would still perform if he didn’t experience like building the bread. In this article the curry paste arrives with each other rapidly, imbuing the chickpeas with taste and forming what Gourdet phone calls “a gorgeous rich stew.” Baked eggs and a scattering of zesty cucumbers increase the two texture and contrast.

Curried Chickpeas and Baked Eggs served in a cast iron skillet
Curried Chickpeas and Baked Eggs

Breakfast or evening meal? You get to pick with these a single-pot curried chickpeas and eggs bursting with tingly warmth and herbaceous taste. 

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Cilantro Roast Cod and Cabbage With Herb Salad

Gourdet put in a long time cooking in pan-Asian places to eat and touring close to Asia to find out about ingredients and procedures. Below he marinates cod in a peppery, fish-sauce-kissed paste, glazes roasted cabbage with that same paste, then hits both equally with a blast of large heat. No shade to the fish, but the cabbage might be the star of the plate—it’s juicy and just the proper sum of bitter. “Broiled cabbage is a person of my most loved points,” states Gourdet, “and it’s tremendous economical.”

A plate with Cilantro Roast Cod and Cabbage topped with Herb Salad and lime wedges
Cilantro Roast Cod and Cabbage With Herb Salad

This flavorful and quick cod and cabbage sheet-pan food owes its taste to a punchy environmentally friendly marinade featuring fish sauce and black pepper.

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Caribbean Shepherd’s Pie

“We have a beef patty on the menu at Sousòl, and I imagined how I would make this at property if I didn’t truly feel like rolling out the dough,” states Gourdet. The result? A Caribbean-motivated just take on shepherd’s pie that can quickly be built forward or reheated as leftovers. Gourdet utilizes a well-seasoned potato mash with coconut milk for moderate sweetness. Ginger, chile, garlic, and tamari lend depth and complexity to this bubbly winter season-all set casserole.

A casserole dish of Caribbean Shepherds Pie with a single serving cut and served on a plate
Caribbean Shepherd’s Pie

The greatest consolation food items but with a Caribbean twist, this shepherd’s pie has a savory and spicy beef base with a creamy potato topping.

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Peanut-Butter-Braised Chicken and Greens

Haitian earlier is present at Kann, and Gourdet’s menu nods often to the sweeping flavors of West Africa. Motivated by Nigerian staples like groundnut stew, he produced this a single-pot dream of drop-aside tender rooster thighs and collards braised with chiles, unsweetened peanut butter, and tomatoes in a lush coconut milk broth. When it arrives to warmth, Scotch bonnet chiles are his desire, but habaneros will perform just wonderful as an alt.

A bowl of PeanutButterBraised Chicken and Greens with white rice and lemon wedges
Peanut-Butter-Braised Rooster and Greens

Peanut butter lends its nutty, creamy texture to this hearty one particular-pot rooster and greens dish with an irresistible sauce you will want to provide above a good deal of rice.

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Warm up to these hearty, healthy winter dishes

Warm up to these hearty, healthy winter dishes

She began accomplishing chef demos with Neighborhood Farmers Marketplaces, which broadened her exposure to seasonal make as she shopped at a market’s sellers and then designed recipes to demonstrate on-site, supplying samples to current market purchasers and encouraging them to shop with the farmers and adapt her recipes at dwelling.

InvestigateRECIPES: Improved broths provide as bases for fresh tumble meals

Her White Bean Chili with Sweet Potatoes is an case in point of her creativity in the kitchen. “I desired to do something with cannellini beans which I hadn’t cooked right before. I searched for recipes and discovered some suggestions for Mediterranean-flavored dishes. I like cherry tomatoes, so I included all those. The result is a dish complete of nutritious vegetables, as properly as protein and fiber, that I love to take in so considerably that I make it every week.”

She formulated her Potato Leek Soup as a outcome of coming property with leeks from Woodland Gardens. “The leeks seemed delightful but I experienced in no way cooked with them. A minimal investigation at The moment Upon a Chef for inspiration, some tweaks and I ended up with a delicious, nourishing, super-simple soup.”

One working day when she was craving a salad and experienced butternut squash and beets on hand, she scrolled via social media for strategies for salads working with root vegetables. She was influenced to build her Butternut Squash, Beet, Couscous and Arugula Salad, which she especially enjoys for the toasted chickpeas. She suggests they flip into “crispy protein croutons.”

If you have resolved to cook additional and consume effectively in the new year, her recipes present a great place to commence.

Check outRecipes: Drop for these hearty dishes paired with robust beers

RECIPES

To fulfill appetites throughout the cold months of a Georgia winter season, Tatiana Gonzalez shares 3 recipes for hearty dishes that integrate the season’s most bountiful veggies. Her recipes phone for Italian seasoning. She works by using a blend that consists of basil, oregano, thyme, rosemary and parsley.

InvestigateRECIPE: Creamy white beans make a hearty one particular-pot dish

White Bean Chili with Sweet Potatoes

At first glance, this may well not search like a standard chili recipe. But the adobo seasoning, with its combine of salt, cumin, garlic, black pepper and oregano, gives the expected chili punch.

Potato Leek Soup

Gonzalez adapted the strategy of the French common chilly soup, vichyssoise, and developed a lighter model to be served scorching. She suggests applying your possess vegetable broth or if you never have home made broth available, earning broth from a vegetable soup foundation like Better Than Bouillon, obtainable in the soup part of the grocery keep.

Butternut Squash, Beet, Couscous and Arugula Salad

This salad, with its colorful combine of roasted veggies and chickpeas, is hearty sufficient to provide as the most important dish for lunch or evening meal. Gonzalez indicates making use of your personal vegetable broth or if you do not have do-it-yourself broth offered, creating broth from a vegetable soup foundation like Greater Than Bouillon, obtainable in the soup area of the grocery retail store.

InvestigateThe greatest information to metro Atlanta meals halls

Indication up for the AJC Food items and Dining Publication

Browse more tales like this by liking Atlanta Cafe Scene on Fb, following @ATLDiningNews on Twitter and @ajcdining on Instagram.

Black soulful dishes in high demand around New Year’s

Black soulful dishes in high demand around New Year’s

There’s no resting for David and Tonya Thomas following Christmas.

The food historians behind the catering company H3irloom Food Group start getting inundated with orders and inquiries for New Year’s Eve and Day “plates” in early December. By the 19th, they release their menu composed of fried Maryland blue catfish, black-eyed peas, collard greens, and cornbread, and start watching the orders roll in.

“We have a big response,” she said with a laugh. “Last year, we added delivery in real time. This year, we’re sticking to pre-orders only. The response was too great.”

Although the practice of eating these soulful dishes on the night of Dec. 31 and on Jan. 1 is deeply rooted in Black and Southern culture, the large numbers of people looking to reconnect with and honor those traditions mean that there is a market for selling these treasured cuisines.

For Black chefs, bakers and caterers in the Baltimore area, New Year’s Day has become a very busy and lucrative time, as customers seek traditional Black cuisine superstitiously associated with bringing fortune and good luck in the following months.

People on the New Year’s holidays eat dishes such as black-eyed peas, which represent good luck; collard greens, which represent money; and cornbread, which is another symbol of wealth. Combining fried fish or a fish entrée with greens means money and progress. Eating pork is also a source of good luck. And consuming the nutrient rich “potlikker”—the juice from cooked collard greens—is considered an elixir on New Year’s Day. Some Black families avoid eating all types of fowl over the two days because it is believed that these winged animals — even ones that can’t fly, such as chicken and turkey — are capable of flying away with good luck. Many of these foods and traditions are traced back to Black Americans’ African origins.

Brooklyn-based food historian Tonya Hopkins is not surprised to hear of the increased interest in New Year’s food traditions. But she is surprised that so many people are letting others cook these traditional meals, which has been considered bad luck in some circles.

“Growing up on New Year’s Eve, you needed to have those beans simmering and greens cleaned. They needed to be cooking on your stove,” she said. “This is a whole new version of the tradition. It’s the trend of people wanting good food. They can maintain traditions and not cook it themselves.”

The Thomases said they were fortunate enough to grow up in homes where such end-of-year traditions were commonplace, but they know there are many who were not exposed to the meals or simply cannot cook themselves.

“These are age-old traditions that have been around for hundreds of years. There is a generation [that] has stopped being in the kitchen. The tradition was built around the family and us being together. We want to bring that back,” he said.

Hopkins believes that the trend that the Baltimore culinary industry is experiencing is indicative of a greater cultural exchange occurring throughout the country.

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Hopkins recalled being in a grocery store last year when a white customer tried to purchase the last bunch of collard greens right out of her hands.

“I thought, ‘What has the world come to when a younger white man tried to talk an older Black woman out of the greens so he could observe the tradition?’” she said with a laugh. “The tradition is so big, and beyond the Black world.”

Hopkins, who is known on social media as The Food Griot, thinks it’s a good thing for non-Black groups to adopt the tradition as part of their New Year’s Eve and Day traditions.

“Food is one way to exchange culture. That’s my favorite way. I have no problem with it,” she said. “I would be a hypocrite. I make tamales with my Mexican American friends during the holidays. I have to be open to folks of another culture being excited about the tradition and adopting it. I think it’s beautiful. That is assuming it’s about learning about people and their history and that they are doing it respectfully.”

The Thomases, who have sold out of the meals since first offering them in 2020, see them as a way of not only providing a service, but of preserving Black culture.

For example, the Thomases are quick to point out the significance of selling these platters or “plates” during this time of year as a nod to the Black church, where meals were sold after services as a way of raising funds. Fried fish was a logical option to sell due to its abundance — especially in communities with close proximity to waterways like Baltimore.

“We need it to be picked back up again,” she said. “If no one keeps these traditions, these will be lost.”

He added: “It’s up to us to put the city on our back and help to keep these traditions alive. It’s about our community. How do we continue to educate our people about who we are. And if we bring people together around this story, we would be better.”

Kora Polydore, owner of Kora Lee’s, a soul food bakery and café in Catonsville, has been selling up to 60 plates consisting of fried fish and sides of baked mac and cheese, black-eyed peas, yams, deviled eggs, or potato salad with a piece of cornbread since 2019.

“People have been really rallying around traditions this holiday season since gatherings have gotten larger,” she said. “People care again. Like, people are interested in carrying on legacy again.”

The business’ top seller? Black-eyed peas.

Polydore uses a traditional recipe for her black-eyed peas. That means fatback or pig’s feet. No smoked turkey for the superstitious staple.

“It doesn’t taste like my granny’s with that turkey,” she said.

For Cia Carter, the owner of Miss Carter’s Place downtown and Miss Carter’s Kitchen in Edmondson Village, her black-eyed peas are highly sought after the first day of the year and beyond.

“I am literally making and serving black-eyed peas four months after the new year,” she said.

Although the chef has been making her version of black-eyed peas for years with her grandmother, she started selling it beginning on New Year’s Day just a couple years ago, when customers started inquiring if she could make the smoky dish, which is seasoned with pork.

“My black-eyed peas are not to be played with. They’re better than your grandmother’s,” she said. “I use two different smoked meats and I add a little collard green to mine. I take it to New Orleans and use a little creole seasoning.”

She also sells a lot of collard greens, fried chicken, and any kind of fried fish, including catfish, whiting, lake trout and steak fish.

Carter said her clientele requesting the dishes has diversified over the years.

“I have made nonbelievers, believers,” the Sandtown native said. “When I first started, I was just serving the Black community. Now my customers are Black and white.”

Ultimately, Hopkins hopes that this cultural shift will benefit Black people in every aspect of the food industry.

“Is it a real shift in power and all of that? I don’t know. Is it a box checked or are we trying to make some real change happen?” asked Hopkins, the host of Food Network’s miniseries, The Kwanzaa Menu, which focuses on the foods associated with the annual holiday that celebrates African American culture from Dec. 26 to January 1.

“The problem is the commerce side of it. It is what happens in America. When the idea comes from us, the profit goes to corporate America,” she said. “I wish there were black grocers making money from the greens and peas. I want us to have a full circle moment where it is grown by a Black farmer, sold by a Black grocer, and cooked by everybody.”

johnj.williams@thebaltimorebanner.com

This Iranian-Canadian food stylist is raising awareness with these stunning dishes

This Iranian-Canadian food stylist is raising awareness with these stunning dishes

Armita Hosseini was 11 years old when she immigrated with her family from Tehran to the Greater Toronto Area. “We lived a very comfortable upper-middle-class life in Tehran, but my parents gave that up,” she says. “They knew my opportunities would be limited there because I’m a woman.”

Hosseini, a registered psychological associate, spends her off hours styling plates of food on Instagram. Since Iran’s civil uprising, Hosseini has been posting her support for protesters on social media. Until recently, she would regularly visit Iran to see her extended family and explore its regional food culture. Now, like many Iranians living abroad, she fears for her life and safety if she were to go back. More than 448 people have been killed in the uprising so far, including 29 women and 60 children; 15,000 have been detained and face horrors like torture, rape and potential execution in the course of their incarceration.

“After the death of Mahsa Amini and reading the news about my people getting murdered by the state, I felt helpless watching from the sidelines,” she says. But in October, she came across #CookforIran, a volunteer-led movement in which social media users cook and share Iranian recipes to amplify the plight of protesters. “That’s what got me sketching plate designs again,” she says.

Food styling started as a pandemic hobby. Hosseini has long had a flair for cooking and design, but it turned into a solid side hustle as photos of her intricately plated dishes attracted nearly 10,000 followers on Instagram. Her work is not just about pretty designs: from the start, she’s tied it to meaningful causes. In one past project, “Baking for Beirut”—conceived after an explosion rocked Lebanon’s capital in 2020—she sold namoura, a syrup-soaked semolina cake, to her Instagram followers and raised more than $3,000 for the Lebanese Red Cross.

In her most recent work, the Toronto-based stylist has turned her attention to the uprising in her home country of Iran. The idea is to use food as a vehicle for awareness—not only for her people’s struggle for freedom, but for Iran’s diverse culinary heritage and the enduring roles of food and joy in its culture, even amid heartbreaking conflict.

Her piece features 10 dishes from some of Iran’s most populous provinces. The choice to feature dishes from across the country’s culinary landscape was deliberate. “One way the Iranian regime sows division within the population is by producing propaganda that emphasizes the lines between provinces,” she says. “But with the revolution, for the first time in a long time, people are united no matter where they’re from. That connection is what’s keeping this movement going, and food is an important part of that thread.”

Borani-e-khiar o sumaq (cucumber, sumac and yogurt salad), representing Kurdistan province

Kurdish tribes in this province have been the focus of crackdowns by the Islamic regime during the revolution; Mahsa Amini herself was Kurdish. This deconstructed version of the salad features finely chopped lettuce, cucumber, sprouts and edible flowers in a ring around a pool of homemade yogurt topped with sumac and salt.

 

Kuku-ye-pesteh (fresh herb pistachio frittata), representing Kerman province

Iran is the world’s largest exporter of pistachios, and Kerman is known for its verdant green pistachio fields. This frittata, filled with fresh herbs like parsley, is a popular dish in the region. Hosseini adds tomatoes, pickles and chopped pistachios and serves it with yogurt on the side.

Kufteye-ye-somagh-e-araki (walnut sumac meatballs), representing Arak, a city in Markazi province

Iranian celebrity chef Mehrshad Shahidi, often described as Iran’s Jamie Oliver, was beaten to death in Arak by security forces during an anti-hijab protest on October 31. Hosseini honours Shahidi’s culinary roots with these meatballs made with fresh tarragon, parsley, cilantro and walnuts, served on fried onions with puffed bread. “This dish brings back nostalgic memories of my grandfather’s farm in Arak, where I spent time running between haystacks and wheat fields,” she says. “The fried onions look like hay to me.”

Salad-e-Shirazi (Shirazi salad), representing Shiraz, a city in Fars province

Shiraz, a vibrant cultural centre known for its wine, gardens, and artists, is home to Hafez, one of Iran’s greatest poets. It’s also a major protest site. This salad of cucumber, tomato, onion, verjuice, olive oil and mint is a go-to for many Iranians. Hosseini designed it to evoke the brightness and liveliness of Shiraz.

Dolmeh-ye-tabrizi (stuffed grape leaves) representing Tabriz, a city in East Azerbaijan province

This dish has Turkish roots, and is a staple in several Iranian provinces. Hosseini fills tidy parcels of grape leaves with beef, rice, fresh herbs, raisins and lentils, wraps them in leek, and draws circles of pomegranate molasses around them. “This dish just brings you joy and makes you happy, like a gift, so I wrapped it like one.”

Baklava, also representing Tabriz

Here, Hosseini reimagines baklava as a bird’s nest on a delicate tree painted in pomegranate molasses. “Some of Iran’s most delicious and sophisticated cooking is from this region,” Hosseini says. “Influenced by the history of the Safavids and Ottomans, this Turkish-speaking city is one of the largest cities in the country.”

 

Zeytoon parvardeh (olive tapenade) representing the Caspian region.

“In the north, there are green olives everywhere,” Hosseini says. “In between the mountains, with its mild Mediterranean climate, this evergreen region is close to the Caspian Sea. Its recipe are often tangy and sour.” This tapenade is made of olives, walnuts, pomegranate molasses and lime juice.

Pistachio and cardamom halva

Halva is a common dessert throughout Iran, with variations in each region. The theme of this geometric plate is symmetry, representing unity between Iranian provinces.

Pashmak (cotton candy) representing Yazd province

A favourite childhood treat, Iranian cotton candy comes in flavours like sesame, cardamom, orange blossom and rose water. It’s often served with cake or other desserts, as in this winter wonderland design with a rosette pastry and edible flower on top. Yazd, Iran’s centre of Zoroastrian culture and religion, is known for its sweets.

Ballalat (angel hair noodles, eggs with saffron and cardamom) representing Bandar Abbas, a city in Hormozgan province

This sweet, colourful breakfast dish of angel hair with egg and saffron, reflects the flavours of cuisine in this region by the Persian Gulf. Bandar Abbas is a port city with an Iranian navy base. In the third month of Iran’s civil uprising, industrial, gas and oil workers went on strike in this region to support the movement.

To check out more of her work, follow Armita Hosseini on Instagram (@cookingwitharmita).

Luxury for less! 11 delicious, impressive and cheap dishes, chosen by top chefs | Food

Luxury for less! 11 delicious, impressive and cheap dishes, chosen by top chefs | Food

Who needs truffle and caviar? With some leftovers, new tricks and a little ingenuity a dish can look and feel fancy, despite its cheaper ingredients. Whether adding some lavishness to lunchtime, or hosting a chichi dinner, here are 11 top chefs’ recommendations for recipes that are budget-friendly and uncompromisingly luxurious.

Pasta with prawn sauce

Asimakis Chaniotis, executive chef at Pied à Terre, London
When we cook prawns in the restaurant or at home I always keep the heads, with a little bit of prawn meat in them – I put them in a box in the freezer. For two, I would use around 10 prawn heads. Sweat down onion and garlic, then add the prawn heads. Caramelise them a bit and then deglaze either with an aniseed-y alcohol like ouzo, or you can use wine. Reduce that, then add tomatoes and simmer for half an hour. I use a stick blender and pulse, rather than puree, to crush the heads a bit. Simmer for another two minutes, then pass them through a sieve, pressing the heads, to get the maximum flavour, and discard the shells. To make it really fancy, top with herring or trout eggs – much cheaper than caviar – and maybe some basil, then a squeeze of lemon or lime juice.

Chickpea and chorizo stew

Monika Linton, founder of Brindisa, London

Chickpea and chorizo stew.
‘Simple but tasty and hearty’ … chickpea and chorizo stew. Photograph: Ben Monk/Getty Images

This stew was devised for the tiny shop we used to have in Exmouth Market in central London. With only a single electric ring to cook on, we wanted a simple but tasty and hearty dish. It’s quick and easy to make, yet it feels indulgent and rich, and is perfect as we enter the colder months. Heat a splash of olive oil in a large pan, add 200g coarsely cut cooking chorizo, 200g diced pancetta and one finely chopped onion, and fry for three or four minutes. Add a glass of red wine, 400ml sofrito sauce and 400ml water, bring to the boil then simmer for five minutes. Add two 660g jars of chickpeas, two cloves of crushed garlic and two tablespoons of fresh oregano, and simmer for a further five minutes. Season to taste, then eat with good bread.

Spaghetti with mussels

Jacob Kenedy, chef patron of Bocca di Lupo, London

Spaghetti with mussels.
‘As much refinement of flavour as pasta with lobster or clams’ … spaghetti with mussels. Photograph: Burcu Atalay Tankut/Getty Images

This has the glamour of a really good seafood pasta, because it is a really good seafood pasta. I’m amazed at how cheap mussels are when other seafood is so expensive. You can choose to make it with or without tomato; I like to use a bit. Cook spaghetti in well-salted water – not as salty as the sea but maybe as salty as tears. It’s worth investing in good pasta because it doesn’t cost that much more. Cook a bit of garlic and chilli in a pan, then a second later, the mussels. Add a couple of spoonfuls of a tomato sauce, just enough to make the sauce blush. Toss the pasta with the mussels and cook the lot together, adding some good olive oil at the end. You could add a bit of parsley or basil, but I wouldn’t. This is messy and fun, and has as much refinement of flavour as pasta with lobster or clams, but it’s cheap as chips.

Flatbreads with toppings

Roberta Hall-McCarron, chef patron of The Little Chartroom, Edinburgh
You can dress up homemade flatbreads as a starter or a snack to make them look fancy. Flatbreads are quick and easy to make, with bread flour, dried yeast, water, yoghurt, sugar and salt, and here are a couple of ideas for toppings: you can make ricotta easily at home using just milk, cream, lemon juice and salt. Make a piperade – slice onions and peppers and sweat them together with grated garlic. Layer the ricotta, piperade, roasted courgettes and thin slices of salted courgettes, then some chopped toasted hazelnuts. Another option is to make a smoked mackerel paté – mix fillets with some creme fraiche, lemon juice and chives or dill. Put that on the flatbread, then finish it with different pickled vegetables for bright and lovely textures – cucumbers, radish and fennel work nicely – and you can add a bit of fresh apple too. To make an easy pickle, you just need vinegar, water, sugar and a little bit of salt, and you can jazz it up with mustard seeds or peppercorns. It makes you feel as if you’re doing something special at home, but it’s really simple.

Baharat-spiced aubergine parmigiana

Helen Graham, executive chef at Bubala, London

Aubergine parmigiana.
‘Tastes like more than the sum of its parts’ … aubergine parmigiana. Photograph: Mediterranean/Getty Images

Cut an aubergine finely – one aubergine feeds two – then fry until it’s crispy. Make a tomato sauce with garlic, tomato, a little bit of sugar and baharat, which is a spice mix that packs quite a punch. Layer the aubergine and the tomato sauce, your cheese of choice, and then sprinkle it with parmesan (or grana padano to keep costs down), some breadcrumbs, which could just be some old bread, blitzed up, and olive oil. If you want to make it more substantial, you could add in lasagne sheets. Then you just roast it. It makes a really nice centrepiece, which tastes like more than the sum of its parts.

Pea and mint fritters with garlic mayonnaise

Bettina Campolucci Bordi, author of Celebrate: Plant-based Recipes for Every Occasion

Pea and mint fritters.
‘A canapé or a starter’ … pea and mint fritters. Photograph: Anna_Shepulova/Getty Images/iStockphoto

You could do this as a canapé or starter, and it looks really nice on a plate, but it’s so cheap – basically frozen peas, potatoes and onions, and some mint. Boil and mash around 250g potatoes, and caramelise one red onion or some shallots. Put 500g peas into a blender or mash them up, then mix with the mashed potato, onions, a bit of gram flour and some mint, and shape into little fritters. If you want to make it fancy, you can quenelle them – shape between two spoons – then fry. If you want to be really resourceful, you can make the mayonnaise from aquafaba – chickpea water – which you might have saved from another recipe. Add some grated garlic to the mayonnaise, lemon juice and salt and pepper.

Tagliatelle with chicken in cream sauce

Katlego Mlambo, head chef at Kudu, London
Being French-trained, I’m a big fan of butter and cream, and it seems luxurious. A pasta – at the moment tagliatelle is my favourite – with a creamy sauce becomes a blank canvas that allows you to layer on flavours. Fry garlic, ginger and onions, then add about 200ml cream, some mozzarella, a squeeze of lemon juice and some lemon zest to give it a bit of freshness. I like grilled chicken thighs, which have more flavour and don’t dry out as quickly as breast. Marinate them in a quick marinade – olive oil, salt, pepper, garlic, ginger – and grill. I like generous slices, otherwise it could look like a mess in the bowl. Toss it all together, then finish it off with some freshly chopped coriander and another squeeze of lemon juice, then parmesan to make it feel more expensive, or any cheaper hard cheese.

Ham hock congee pie

Erchen Chang, chef co-founder of Bao, London

Ham hock congee pie.
‘Add whatever vegetables you have in your fridge’ … ham hock congee pie. Photograph: Funwithfood/Getty Images

Normally congee – similar to a risotto, but more liquidy – is a cheap, comforting dish, but by putting puff pastry on top and egg-washing it, it is suddenly turned into something different. You can make congee from scratch using any rice, but I would normally use short grain rice. Put a ham hock – one knuckle is enough – and 150g rice in a pot with water or stock. I’ll put in a 1in piece of ginger for flavour, so you can easily pick it out afterwards. Slow cook it for maybe an hour and a half, whisking it to make sure that the rice grain is broken down. Once the ham is cooked, remove and shred it, then return it to the congee. You can add different ingredients – for example, spring onion, or whatever vegetables you have in your fridge. I would add fermented mustard greens – something to give it that sourness. Transfer it to an ovenproof bowl and top with puff pastry, egg-wash it, then pop it in the oven for 20 minutes. You can prepare a big portion to set aside in the fridge or freezer for later, then just put puff pastry on top and pop it into the oven.

Mushrooms on toast

Paul Ainsworth, chef patron of Paul Ainsworth at No 6, Cornwall

When I was a kid we didn’t go to fine dining restaurants, so if my dad was treating us it would be something like a Beefeater. I’d always order the garlic mushrooms on toast, and this is a fancy version. You can get cultivated “wild” mushrooms in supermarkets, made up of mushrooms like oyster and shimeji. Get a loaf from the baker’s and slice it, then rub with olive oil, sea salt and garlic, and toast – if you have a chargrill pan, even better. Pan-fry the mushrooms in butter with garlic, fresh parsley and shallots. You could add a touch of creme fraiche so they become quite creamy. Put it on the toast, then top with a poached egg, drizzled with good olive oil and a pinch of sea salt and pepper. When you cut into the poached egg, the yolk self-sauces the dish. You’ve just got texture, crunch and a very inexpensive dish, but a real looker.

Pasta alla Norcina

Chris Leach, chef co-founder of Manteca, London
This is a dish from Umbria in the north of Italy, using pork sausage. Use any plain pork sausages – as opposed to something like pork and apple – and just crumble them open, cook in a pan with a bit of crushed garlic and a bit of white wine, then add around 100ml double cream. Finish with grated parmesan or grana padano and serve it with any short pasta, such as rigatoni or penne. The cream makes it feel a bit more luxurious. We serve a version of this at the restaurant with black truffles, but you could use cheaper truffle oil. Just a little drop into the cream, white wine and sausage brings out the porkiness.

Hummus breakfast

Eran Tibi, chef patron of Bala Baya, London
This is one of my favourite things to eat – my mum used to make it when we were kids. Take two or three big scoops of hummus and spread around a plate. Fry a bit of garlic, chilli and any spice mix you like – I like ras-el-hanout – for a couple of minutes, then add a spoonful of harissa and a tin of chickpeas with its liquor. Cook for about 10 minutes, and you get this spicy, umami, delicious chickpea stew. You can add whatever you have in the fridge, like leftover meat. While hot, pour it on top of the hummus. Top it with a soft-boiled egg, a couple of pickles and some good toasted bread. It’s warm, wintry, and the chickpeas get velvety and smooth.