An Egyptian Christmas

Each year the build-up to Christmas is such an exciting time, with lots of parties, getting together with friends you haven't seen all year, and the excuse to go out and try new restaurants that normally you don't think you have time for.
This year was no exception, although the one restaurant I tried that I will not be re-visiting was Jamie's Italian in Westfield shopping centre.  It was as I had anticipated - a chain restaurant with very average food.  I have never understood the concept of eating in a restaurant that has a celebrity chef's name on it, unless of course you know he is cooking there at the time, and in this case I doubt he has ever even set foot in the place!
And, as with past years, as the great event of Christmas got ever nearer, I started hating all the consumerism that comes with it and just wanted to be away from it all.  So that's exactly what I did - I headed off to Egypt to sail down The Nile.
I had hoped that being away from all the festivities may also help me to be a little healthier than most at this time, but unfortunately with three meals a day being served buffet-style there was no chance of any weight loss, or indeed even maintaining the same weight!



It was interesting the reaction I got from practically everyone I spoke to when I mentioned where I was going - beware of getting the Egyptian equivalent of Deli Belly!  It was also interesting to hear of so many people falling ill over Christmas back in the UK.
When your body is under stress (Christmas cards, presents, shopping, parties, relatives visiting, office parties etc., etc.), your  immune system fails to work as it should, as it is busy making stress hormones to keep you going.  Then comes Christmas, and you relax, but the immune system hasn't got back on track yet and the first little bug you come into contact with knocks you down.  And if you are in a foreign country there are likely to be more little bugs your immune system does not recognise that may cause problems.

To ensure you can party through the whole festive season, or travel to remote places without falling ill, help keep your immune system healthy by eating a diet rich in good protein, high in antioxidants and B vitamins and by taking a probiotic supplement in anticipation!

Needless to say I have returned in good health, and amazingly all my clothes still fit.

The training never stops!

I am constantly asked, when is the off-season for rowing?  For some unknown reason whoever started this mad sport decided that an off-season was not required!  So the summers are spent racing short distances (1000-2000 metres), whereas the winter gives you time to explore your surroundings a little more, with distances of around 5km to contend with, normally on bendy rivers that require a little more concentration.
Which means that I don't get a chance to lay in bed whilst the beautiful snow flakes are falling outside - I am out there enjoying its' full glory!
Obviously training in such harsh conditions does require a little more energy, and that's where the good bit comes in - I can eat a little more than normal without having to worry about it!  So, purely in the interest of keeping my energy levels up (and the fact that I have lots of homemade sloe gin to use up), I have come up with a great cake recipe (which is also dairy free in case you are that way inclined!).

Sloe Gin Fruit & Nut Cake

225g pecan nuts
340g dates, stoned
155g glace cherries
75g mixed peel
50g dried apricots
155g glace pineapple
4 tbsp sloe gin
200g light muscovado sugar
140g wholemeal flour
1 tsp baking powder
4 eggs, beaten
large pinch grated nutmeg
More sloe gin for soaking

1.  Preheat the oven to 160C/Gas mark 3.  Grease and line a 23 cm tin with greaseproof paper.
2.  Place the pecan nuts and dried fruit in a large bowl then pour over 3 tbsp of the sloe gin.
3.  Add the remaining ingredients and mix together really well.
4.  Spoon into the prepared tin and bake in the oven for 1 1/2  hours (or when a knife inserted into the centre comes out clean).
5.  Remove from the oven, pour over the remaining 1 tbsp of sloe gin, then leave to cool a little before removing the paper and cooling completely.
6.  Wrap in greaseproof paper and foil.  Each day for 3-4 days pour over another tbsp of sloe gin.

If you haven't made your own Christmas Cake and the shops have now sold out this would make a great substitute.

Edible Christmas Gift Ideas

It's getting to the time now, when I start to realise that I have no idea what to give friends as a small gift for Christmas.  I hate shopping at the best of times, and fighting my way through the rushing crowds of London is definitely not my idea of a fun day out, especially when it's so cold too.
So, what better way to spend the cold days than to be at home making wonderful food stuffs for friends instead.  This was all a bit of a revelation to me as, having been cooking for a living for years, I had never really got into the whole preserves thing, until now!  I've also found that people are so delighted to receive something that you have taken lots of time and care over, and obviously if you know what they love you can tailor the gift totally to their taste.
There are also so many options - jams, pickles, herb vinegars or oils, fruit liqueurs, chocolate truffles (always a favourite!) or even great cakes (one of which I will give a recipe for in the next blog).
The recipe here is for a Panforte di Siena, and for once I have used a recipe developed by somebody else - when it comes to all things Italian I figured Antonio Carluccio would know better than me!







Panforte di Siena
(Taken from 'Italia" by Antonio Carluccio, published by Quadrille Publishing Antonio Carluccio's Italia)


240g figs or pitted dates
50g honey
100g soft brown sugar
1/2 tsp each of ground cinnamon, cardamom, cloves,
       nutmeg and black pepper
250g candied fruit, such as cherries, lemon and orange rind
50g blanched almonds
50g pine nuts
50g shelled hazelnuts, toasted
3-4 tbsp plain flour, sifted
50ml Vin Santo
icing sugar to dust

Heat the oven to 150C/Gas mark 2.  Line a shallow 25cm round cake tin, or 20cm square tin, with rice paper.
Mince the figs or dates and put them in a pan with enough water just to cover.  Add the honey, brown sugar and all the spices.  Cook gently for about 10 minutes, then tip into a bowl.  The mixture should be sticky but not wet.
Add the candied fruit and nuts and mix well, then add the flour and Vin Santo and mix to a sticky mass.  Spoon the mixture into the prepared tin and bake in the oven for 30-40 minutes.
Take out of the oven and leave to cool in the tin.  sprinkle generously with icing sugar and serve cut into wedges.

If you like this you will also love his Salame di Noci - Chocolate and Walnut Salami with Candied Fruits (also in 'Italia').

The latest Fashion......in wellies and cake.

At last, enough snow to give me a reason to walk into Richmond with my rather sporty new wellies from Hunter!  Who would have thought, not so many years ago, that even this simple, durable footwear would one day become fashionable - it took me quite a while to decide between the practical yet pretty Royal Horticultural Society design (seen here), and the rather less practical but obviously more 'street smart' Jimmy Choos!  Being a practical girl it had to be the RHS, if only to remind me that once in a while I should wear them for what they are intended!
The other fantastic thing about being snowed in, is the excuse to bake cakes.  Not that I really ever need an excuse, but it's great to walk to the neighbours with something cheering when the weather is so grey, and cake normally fits the bill with most (homemade hot toddy tends to go down quite well too, especially on the really cold days!).
And as with fashionable wellies, it appears that cakes go through fashion phases too.  For the last few years it has been cup cakes wherever you look, but now it looks like there is a leaning towards the Whoopie Pie!  It has to be a fun cake, if only because of it's name, but luckily they also taste pretty good.  I tried to make a healthy option by using butternut, but to be perfectly honest, Whoopie Pies don't really lend themselves to being healthy, and at the moment we are all using up so many calories keeping warm I don't think it will matter too much!

Butternut and Passion Fruit Whoopie Pies

110g butter, at room temperature
200g dark muscovado sugar
3 eggs, beaten
250g plain flour
1 tsp baking powder
1 tsp bicarbonate of soda
1/2 tsp ground cinnamon
1/2 tsp ground ginger
large pinch ground cloves
250g cooked and mashed butternut
150g cream cheese
1 passion fruit, juice only
200-225g icing sugar

Preheat the oven to 180C/Gas mark 4.  Line 2 baking trays with greaseproof paper.
Cream together the butter and sugar until they are light and fluffy.  Add the beaten eggs, a little at a time to prevent the mixture from curdling.
Sift in the flour, baking powder, Bicarb and spices, then fold in gently before folding in the butternut puree.
Drop spoonfuls of the mixture on the baking sheets, making sure to leave enough space for them to spread.  Cook for 10-12 minutes, until they feel 'springy' to the touch.  Cool on a cooling rack.
Cream together the cream cheese, passion fruit juice and icing sugar to make the filling.   Spread a little onto one pie, then top with another.

It's official....winter is here!

Just when I was really looking forward to racing down the Thames in the Scullers Head, the weather turns, and now all I can think of is how I am going to prevent my extremities from getting frostbite and falling off!
So this morning I ventured out to test the water (and temperature) to see just how bad it may be, and to assess how many layers I will need to wear before I am prevented from being able to move my body to enable me to scull.  Lucky for me I had decided to do this as, only five minutes up river the footplate in my boat (this holds the shoes in place) snapped in half!  Had I been racing flat out at the time I most certainly would have been swimming - not a great thought in these conditions.  So for once, my forward planning has paid off.
The other forward planning required is obviously what I need to eat before a race.  I have been taking this pretty seriously all week, tapering down on the training and now concentrating on getting some carbohydrates in for the 25 minutes of racing (oh, if only I could make it a lot shorter!).
As the race starts at 11.30.am the best breakfast for me is a warming bowl of porridge, with lots of added extras to top up my protein and antioxidant intake too.

Racing Porridge
It is possible to make porridge in the microwave, but you miss out on all the creaminess that comes from the stirring when you make it on the hob.

Serves 2

100g rolled oats
500ml water
200ml soya milk
2 tbsp natural yoghurt
75g fresh berries (blueberries, blackberries, raspberries)
4 Brazil nuts, roughly chopped
4 tsp Manuka honey
pinch of ground cinnamon

Place the oats, water and milk in a pan and slowly bring to the boil, stirring continuously.
Simmer for a couple of minutes, then pour into two warmed bowls.
Top with a dollop of yoghurt, some fresh berries, a drizzle of honey, chopped Brazil nuts, and finally a sprinkling of ground cinnamon.
Eat immediately!

The Great Scottish Diet!

A couple of weeks ago I was lucky enough to have to visit Scotland, just for the day.  As founder of the charity Community Projects Africa, I was invited to visit a couple of schools in Scotland for whom we had organised a teacher exchange with teachers from Tanzania.
Three teachers from a balmy East African village arrived in Scotland on the coldest day we have had since last winter - luckily there were lots of offers of fleeces and hats!  They spent a week teaching in a village school, whilst in the evening they were shown what is on offer in the form of entertainment, with their favourite thing being watching football!
They were also offered typical Scottish foods - tablet, shortbread, Snowballs, plus lots more.  When I visited I was also treated to these things plus Taylors ice-cream, and the added bonus of a fish supper.  Hard to imagine that we live on the same huge island but that our tastes are so different - the highlight of the fish and chip supper was something I cannot believe even exists - Pizza Crunch - battered and deep-fried pizza!  Needless to say, I did not sample it!
When I asked the Tanzanian teachers what they thought of our food they commented that we eat far too much sugar.
My Scottish neighbour is a great baker and I often ask him to bake things for me - this week it was these beautiful shortbread biscuits, known as Empire Biscuits, which, as you would expect are hugely sweet, but very delicious.

An Allotment Lunch

The other great thing about travelling home to Norfolk is a visit to my Dad, and his wonderful allotment.  Even better is that his house is adjacent to two fields of allotments and, as all the growers tend to grow more than they can eat, I get the pick of the bunch!
This time it was all the lovely root vegetables - butternut (check-out his unusual looking butternut, which tastes amazing) beetroot, parsnips, swede and carrots, and to accompany them, the crispest red onions (they make the supermarket ones seem soggy in comparison).
So what to do with all this root veg?  Well, as an athlete trying to pack in lots of carbohydrates, these vegetables are a very good source.  Forget loading up on pasta and bread which, if you are slightly intolerant to wheat (which an ever increasing number of people are, with symptoms of bloating, flatulence and energy dips in the afternoon following sandwiches for lunch!),  these will also provide other important nutrients such as vital vitamins and minerals too.  And if you want to give your liver a kick, try juicing raw beetroot with some apples and fresh ginger - a real liver pick-me-up.

But I went for the simplest meal ever - peel and chop all your veg (making sure to keep them all the same size so they cook evenly), sprinkle with olive oil, cumin seeds (or your favourite spice) and seasoning, and toss them around in a roasting tin to coat with the oil.  Roast in the oven at around 200C for about 35-30 minutes, until they are tender and hopefully slightly charred at the edges where they are starting to caramelise.
Take them out of the oven and stir in a couple of handfuls of fresh spinach and a drained can of butter beans.  The heat from the vegetables will gradually wilt the spinach.  Serve them hot topped with a poached egg or steamed fish for added protein - delicious!

Last weekend I headed back home to Norfolk, facing the dreaded drive up the, yet to be made into a duel carriageway, A11.  It brought back memories of all the years I commuted between Norfolk and London, leaving each place at ridiculous times of the night to avoid traffic!

But once there I was in heaven!  On Saturday I raced in the Norfolk Long Distance Sculls - 4600m along the beautiful Yare river, from Bramerton Green to Whittlingham Green - it was the most beautiful day, the water was as flat as a pancake and my sculling partner Anthony steered the most amazing course as always.
So after all my athletic efforts on Saturday I really needed to replenish my body with food, and this was done in grand style on Sunday, by a visit to The Pigs at Edgefield.  There you can try some really unusual combinations of tasty food.   For starters, instead of Spanish Tapas, Norfolk Iffits are served, so you order a few as a starter or even better, lots to share.  I was tempted by Smoked Norfolk Dapple - a delicious Eccles cake served with local Dapple cheese.  Everything is locally scoured and you can even buy produce there too.  But our main reason for being there was the Sunday Pudding Club, where you can eat as much as you like for £5.95!  The only rule is that you always clean your plate before re-filling it - this was not a problem!  The only problem was that they finished serving at 3pm and we had arrived just after 2pm, so not much time! Possibly in retrospect that was a good thing.
Whilst chomping our way through yet another delicious pudding my friend Janie asked it I thought it was possible to make bread and butter pudding with lemon curd in it (one of our favourite things).  I do so love this sort of challenge - the chance to make and eat something I know will be amazing!  See for yourself.

Panettone and Lemon Curd (Bread & Butter) Pudding
Serves 4-6
2g unsalted butter
275g lemon curd
250g Panettone, sliced
3 fresh apricots, stones removed and diced
350ml milk
75ml double cream
2 eggs
25g caster sugar
1.  Preheat the oven to 180C/350F.  Lightly butter a shallow oven proof dish.
2.  Spread two-thirds of the lemon curd over the base of the dish, then top with the slices of panettone and diced fresh apricots, then spoon the remaining lemon curd roughly over the top.
3.  Place the milk and cream in a small pan and bring to a simmer.  Meanwhile whisk together the eggs and all but 2 tsp of the sugar.
4. Pour the warm milk and cream into the egg mixture, whisking continuously.  Pour the mixture over the panettone and leave to stand for 30 minutes.
5.  Sprinkle the top with the remaining sugar and bake for 30-35 minutes, until golden and bubbling.

Joy's 20-minutes Meals!

Just when I think nobody is reading what I write each week, a friend from Australia complains that I haven't written anything for ages!  That is enough incentive for me to get the thinking cap on!
Actually that is the reason for my absence - the thinking cap has been bogged down in the depths of a dissertation for my degree that finally comes to an end in precisely 68 days - not that I'm counting you understand!
The subject I have chosen for the 7000 exciting words is the effect that hydration has on athletic performance.  So, for all you would-be athletes out there you need to know that it does have an effect and yes, you do need to drink even more than the average sedentary person - at least 2 litres, possibly up to 3-4 litres depending on how much you are training.  It is a well-known fact that most athletes start their training dehydrated, and a mere 2% dehydration will effect your performance, so get drinking!

There comes a certain time of day when my head really cannot face any more studying, and lately that has been around the time that Jamie's 30-minute Meals is showing on TV, so I sit myself in front of that to see if I can get any ideas for my own recipes.  And every evening I get wound up, not only by the fact that his 30 minutes does not include getting out all your kitchen equipment (that can take a good 5 minutes!), but also that the programme is cut in certain places when something takes too long!  Why not just call it 45-minute meals then everyone would be happy?!
Anyway, I decided I would do a 20-minute lunch today - beat that Jamie!  And mine is healthy too.




Gazpacho with Avocado and Softly Boiled Egg
This is such a simple recipe and really you can add the ingredients you like, in whatever amounts you like - just taste it as you go.  Normally I would use fresh tomatoes but didn't have any, so used tomato juice instead - it really is that easy.
It's a great antioxidant-rich recipe, full of fibre and vitamins, but don't forget to add some protein - top with an egg or even some cooked, flaked salmon would be great.


Serves 2


2 red peppers, deseeded and roughly chopped
1/2 red onion, peeled and roughly chopped
1 cucumber, roughly chopped
handful basil leaves
handful parsley leaves
2 cloves garlic, peeled
1 tbsp sherry or Balsamic vinegar
100mls olive oil
200-300mls tomato juice
seasoning to taste
1 avocado, peeled and chopped
2 eggs, softly boiled


Place all the vegetables and herbs in the food processor and process until finely chopped.
Add the liquids and seasoning to taste and process again briefly.
Serve chilled, topped with chopped avocado and egg.

Lazy Sunday mornings...............

The day finally dawned - as wet and soggy as it was the last time I attempted this crazy triathlon, The Rowers Revenge - 4km rowing (on an erg), 25km cycling and 7km run.  But this year the course was shortened slightly as Marlow bridge was closed to pedestrians and the river tow path was so muddy it wasn't really safe to run on, so we only had to complete 5km run on tarmac, which nobody complained about!
First challenge of the day - would the bike fit in the back of a mini?  I really should have checked this out before I realise.  Luckily, it just squeezed in.

After that my main concern was who I had to beat.  I had previously quickly scanned the previous years' results and figured there was a chance of winning my category (if I didn't fall off the bike, or blow up on the erg to start with).  On arrival I checked out the competition and spotted a very lean, seriously kitted out, obviously a triathlete, woman of my age - this was my competition!  I figured if she was a 'normal' triathlete she would be a swimmer and not a rower, so my original timing goal on the erg had to be revised - I had to up my game and make sure I beat her on this, and then just stay ahead for the next hour and a half cycling and running - sounds simple really!
The first bit went according to plan, I was the first to jump (OK, crawl) off the erg and head out to the bikes.  Not my strongest part of the race mainly due to inexperience and general nervousness going down steep hills on such a tiny bit of machinery, I gave it my all - for the first time ever I didn't even break going downhill.  Every time I saw somebody in front of me I made it my mission to get past them, and this I did pretty much the whole way around.  Alas, after around 12km I heard a bike coming up behind me and despite all my efforts was overtaken by my competition.  I was not deterred however and kept up the pace until the end and had to be content with second place.
Those people that say that it's just the taking part that counts really don't get it.  I felt very satisfied having completed the course but would have felt so much more satisfied had I won!

Turkish delight!

I needed a week of relaxation, so have travelled back to my house in Foca, near Izmir in Turkey.  It is a simple little fishing town, with a seafront full of little restaurants and lots of tiny backstreets with unexpected treasures tucked away.  One of the main reasons I love Foca is that it is not so easy to get to, so only the Turkish people use it as their summer retreat, and not often will you hear another English voice - perfect!
Little did I know when I booked my flights that I would be arriving in the midst of Foca Festival - a celebration of the town and its' people.  This included the biggest barbecue I have ever seen, cooking fresh fish which was then put into huge chunks of bread and given to everybody free of charge.  This was followed by the fishermen racing their boats in the harbour and then a net mending competition - it was amazing to watch, the concentration on their faces showed what skill they really have.

After this was Turkish folk dancing, not only by the experts, but the crowd were also expected to join in, and did so with great enthusiasm!
Later at night they held a concert in the town square, with music and singing by well-known musicians.  The grand finale was a firework display over the bay - amazing.  Unfortunately I missed the concert, although I had every intention of attending.  Instead my Turkish neighbours invited me to a celebration dinner - their son had just returned home after 5 months conscription to the Turkish army (every day of which he hated he later told me).  But we were not without our own concert as the son Murat plays classical guitar and his friend who had arrived with him was an opera singer.  I felt I had landed in a completely different world  - it was amazing.  I am not sure how I will be able to host a dinner party as impressive in return!

Since then my days have been filled with swimming in the beautiful sea, eating out late at night, and wandering around the backstreets of the town with my camera - my days are pretty busy, as you can see!

I had been told to look for one certain shop whilst on my wanderings, and this has turned out to be such a great find - Meltem craft shop is run by a lovely Turkish lady and her English husband.  The shop is full of local crafts and Meltem's wonderful home-made jams and chutneys, with such unusual flavours as crunchy pumpkin and molasses, crunchy apple, or even carrot jam.  Next year they are intending to open a coffee house and private dining, which I will certainly be visiting.
Each time I come here I learn new things about the people and their culture, and each time it makes me want to come back and learn and experience more.
Last night I was invited to another dinner party, this one just as delicious as the last.  Each meal starts with a mezza, which goes on for quite a long time and has to be accompanied by Raki!  Lots of little dishes of amazing flavours - fava, houmous, bean salad, green salad, stuffed peppers, cheese pastries, anchovies....the list goes on.  And then, just when you think you are full, the main dish arrives!  Sometimes it will be meat, either kebabs or meatballs, but last night for me they cooked local fish, it was so tasty.  And the great thing about Foca is the cats - when you want to clear your plate of fish-heads you just throw them over your shoulder!

Peddle power and Thames Clean-up

So, the World Masters is over for another year, and now it's on to the next event - a triathlon.  But not your normal run-of-the-mill triathlon - I am a slow 'breast-stroke, head in the air' swimmer, so swimming in open water with hundreds of other swimmers splashing and wacking me over the head is not an option!  Luckily for me the Marlow Rowers Revenge was started a few years ago, giving us rowers a chance to compete in a fun event that we may just have a chance of winning.

But for the non-rowers amongst you, don't worry, the rowing bit is done on dry land - on rowing machines (otherwise known as ergs).  4000metre row, 23.40km bike ride (in the Chiltern Hills) and 7.15km run.
So this weekend saw me puffing up and over the Surrey Hills, sporting my SPDs for the very first time - and yes, it was scary - I was in a state of panic at the sight of any junction, car, or even horse that may turn in front of me!  But I made it....twenty miles and no cuts or bruises, just one flat tyre (which was easily fixed by my co-rider Tim - sometimes being a girl is just perfect!).
I'm also back training on the Thames, but over the last couple of days have a feeling that I may have picked up something from the river water, so am feeling a little 'tender'.  It happens a lot and most people are unaware of what is pumped into our lovely river.  Fortunately there are a number of organisations that try to help in cleaning up the river and it's banks.  If you fancy joining in do take a look at Thames21 who organise clean ups - every little bit helps.

FISA World Masters, St Catharines Ontario, Canada

Every fourth year FISA holds the World Masters outside Europe, so this year we travelled across the pond to Canada, to meet up with approximately 2,600 other rowers and scullers, a huge number of whom are ex-olympians or ex-world champions, so the standard is pretty high.

One of the difficulties with travelling so far is that you can't take your own boat, so organising boat hire as well as hotels, car hire, and obviously what we were going to wear, was all pretty stressful leading up to the event.

For me the other thing that becomes an issue is food.  What to eat before and after races is always easy to plan at home but being in another country means there is less control, and this was certainly an issue in Canada, where the portion sizes are enormous, everything has a huge amount of salt and sugar, and most things come with chips (apart from these delightful chocolate apple things on sticks, which were just obscene!).  Breakfast in the hotel consisted of 'brown food' - bread, waffles, coffee, peanut butter and cornflakes - nothing that had been alive for a long, long time.  So trips to the supermarket to buy fresh fruit, muesli, snack bars and dried fruit and nuts was high on the agenda on day two!

After racing all day going out for dinner is not so much about a great experience but more about getting food in quickly, in large amounts, so most nights we were fine.  When racing was finally over (and this happened sooner than it should have done due to Hurricane Earl!) it was time for me to take control of dinner plans, to make sure we got some great food.  How lucky were we that one of the best restaurants in the area was only a short drive from our hotel - Treadwell, a restaurant that specialises in 'farm to table' food, with all the ingredients being grown or bred locally, or in the case of the perch and pickerel, coming straight out of the Lake Erie!  The food was amazing and the service just perfect.

One thing Ontario is famed for (apart from a little waterfall that everyone raves about!), is the vineyards.  Although we don't seem to get much of the wine in the UK (something to do with the export laws in Canada apparently), they do make a few good wines, one of which is Icewine - a honeyed, desert wine that is produced from grapes that are frozen on the vine (the temperature has to drop to below 10-13 degrees Celcius), and then picked by hand, sometimes at night.

Hillebrand Winery make one of the best I have tasted (it is not cheap!), and we found the best way to sample it was over lunch in their fantastic restaurant.  If you want to learn about wine making however, do not take their tour - we taught the guide more than he taught us!

One week to go......

With only one week left before we fly to Canada for the Fisa Rowing World Masters, training has taken priority over everything else (and my healthy diet has gone out of the window as I am in need of lots of calories right now!).  Training at least once and mostly twice a day does take its' toll and with work being super busy too, I will be relieved when we get to Ontario and can just focus on racing.
So, despite my trying to offer healthy options for our apple harvest, today I decided to treat myself to something a little more indulgent!


Tart Tatin
This may not be the healthiest apple recipe but it is certainly one of the tastiest.  And despite how impressive it looks, it is very simple to make.

50g unsalted butter, diced

100g light muscovado sugar

3-4 eating apples, peeled and cored and thickly sliced

225g puff pastry

             Preheat the oven to 200°C/400°F/Gas mark 6.

            Place the butter and sugar in a medium sized ovenproof frying pan and heat slowly to dissolve the sugar.  Raise the heat and let the mixture bubble and caramelise for a few minutes.

       Take the pan off the heat and place the slices of apple in the pan, making a spiral around the outside then working in towards the middle.

        Place the pan back on the heat and cook for another 8-10 minutes while you roll out the pastry.

        Roll the pastry to a circle that is just slightly bigger than your pan.  Take the pan off the heat and place the pastry on top of the apple, tucking the edges inside the pan.

       Cook in the oven for 15-18 minutes until golden then remove from the oven and leave to rest for 10 minutes.

       Turn out using a plate placed over the pan, then turn them both over together.

Harvest Time?

At the beginning of spring this year, my neighbours Colin and Audrey and I decided we would like to have our own, shared allotment.  We got very excited at the prospect of spending sunny Sunday afternoons digging up wonderfully fresh crunchy carrots and picking succulent fruits from the many bushes we would plant.  And then our dreams were shattered......by an eight year waiting list for local allotments!  I am patient, but even I can't wait that long for a good meal!
So we had to resort to our very small gardens - Colin and Audrey were far more focused on the task than I, and experienced the delights of fresh salad leaves, the aforementioned carrots and lots more besides.  I, on the other hand, am still waiting for my tomatoes to turn from emerald green to ruby red!
However, also in our street is Ness, who has a apple tree that is positively straining to hold itself up under the weight of all the apples - and she doesn't cook - what a result!

Colin suggested we should see how many recipes we could make with Ness's apples (don't worry, I will not make you suffer all of them!).  Colin instantly went for the rich, indulgent Apple and Olive Oil Cake with Maple Cream Cheese Frosting from Ottolenghi's first book Ottolenghi: The Cookbook.  As I am trying to avoid both wheat and dairy, my recipes have tended to be a little healthier, but obviously equally delicious!

Summer (wheat and dairy free) Crumble

900g cooking apples, peeled and chopped

2 oranges, segmented

125g strawberries, chopped

1 tbsp honey

100g oats

few fresh mint leaves

25g walnuts

25g cashew nuts

15g hazelnuts

55g light brown sugar

50g coconut oil

Preheat the oven to 180°C/360°F/Gas mark 5.

Place the apples, orange segments and strawberries in a baking dish and spoon over the honey.

Blitz the remaining ingredients in a food processor until you have a crumble mixture.

Spoon over the fruit and bake for 35-45 minutes until golden. 

Ginger Baked Apples

4 cooking apples, cored

3 knobs of stem ginger, diced

2 tbsp of stem ginger syrup

140g Cherry Active dried cherries

45g walnuts

1 tbsp freshly chopped mint leaves

2 tbsp honey

Preheat the oven to 180C/350F/Gas mark 4.

Place the cored apples into an ovenproof dish.

Mix together the ginger, dried cherries, walnuts and mint then stuff the mixture into the holes of the cored apples, sprinkling the remainder around the apples.

Pour the stem ginger syrup and the honey over the apples then cover with foil and bake for 45 minutes, or until tender.

Another Italian Break

Last weekend I was invited to visit one if the most beautiful areas in Italy - San Gimignano in Tuscany.  Stunning countryside, really friendly people, and obviously most importantly for me, amazing food.

Not only we were spoilt by staying in a converted farmhouse just a (very!) steep stroll down from the gorgeous town of San Gimimgnano, with an enormous kitchen that was once the cow shed (it still had the original eating troughs all along one side of the very large kitchen), but the gardener of the property insisted I visit his allotment for fresh produce - I was in heaven.  From that moment on, nobody else was allowed in the kitchen!  Interestingly everybody was very happy with that arrangement, and couldn't believe that even on holiday I wanted to cook.  What I can't believe is why people don't cook - if you want great food it is the only way (unless you want to eat out at restaurants every night, but even that surely would get boring?!).  My bounty included courgettes topped with brightly coloured flowers, celery, beautiful multicoloured large tomatoes, basil, radicchio, cucumber and  red rose for each of the signoras!  Our own garden was full of apple and plum tress that were dripping with fruit, so plum crumble was also on the menu more than once.

There is one thing that I could not make at home as well as the locals, and that was the local ice-cream at Gelateria dell'olmo - the best I have ever tasted.  Even the dairy-free was so creamy and luscious you would be hard pushed to know the difference (I sampled quite a few........for research purposes obviously!).  I figured my run up the hill and around the town walls every morning allowed me a few tastes of local produce - by the end of the week I realised running around twice may only just about cover it!!

Getting back into the saddle...

This weekend was the big overnight cycle ride and despite really wanting to do it, for once I listened to my body and realised that just over two weeks from surgery is probably not the best time to cycle for nine to ten hours with no sleep.  I am constantly telling athletes that they should not train if they are not at the peak of health, and this was a prime example of that!
Luckily there are always other options that are less stressful to the healing process - a quick burst of dragon-boat racing last Sunday (each race only lasted 1 minute, so not too much strain on the body, and with a fairly novice crew I knew my stamina would not be put under too much pressure!).  It was a great event, organised by Dragon Boat Events, with 48 crews taking part and although it was for charity clearly we were all out to win it!
My other form of gentle cross-training has been to head out to the Chilterns and hike up and down the hills, which I find is not only great for the legs but also for the mind - escaping London is a great way to de-stress.  Luckily it's not a busy place for walkers, despite it being so close to London, not many people realise what a great area it is, with rolling hills, great little country pubs and hundreds of miles of well-marked footpaths.

Tempting your Taste-buds

I am constantly asked if, after a hard day of cooking for photography shoots, I cook myself dinner when I get home.  My answer is always the same - I want to eat good, tasty food, so that naturally involves cooking great ingredients from scratch, which thankfully I find extremely relaxing anyway.
But something else that struck me this week is how important making food look good actually is, not only for a photograph.  Your digestion starts by food being broken down in your mouth by chewing, and by the enzymes in your saliva.  So getting your salivary juices flowing is very important, and this will not happen if you quickly open the fridge, put the box in the microwave then shovel the food in your mouth whilst standing leaning against the kitchen door.
There has to be a build up to the event, and cooking can do this.  But also how you present the food may help.  Often on shoots we get caterers to provide lunch, and nine times out of ten they provide paper plates and plastic cutlery.....instantly I am put off eating the food.  Transfer that food to a beautiful serving dish or plate, and it is transformed....it's a bit like respecting the food by serving it on something special.
This was brought home to me even more this week when we were shooting on location in a house that was full of French antiques, including crockery and kitchenware (the photograph on the left was taken in the kitchen).  Serving food on the crockery felt like I was making a piece of art!
And the other delight of a photography shoot - an abundance of food!  This time beautiful red peppers, which are one of my favourite things to eat.  Such a simple ingredient and so easy to turn them into something delicious - halve the peppers and take out the seeds and stalk, lay in a roasting tin, sprinkle with sliced garlic, chopped parsley, seasoning and olive oil and cook for about 20-30 minutes until softened.  Delicious served with grilled fish or a salad and nearly as quick as placing the box in the microwave!!
For more beautiful French antiques, go to www.josephineryanantiques.co.uk - the owner of the stunning house we were shooting in.

An extremely quick recovery!

Well, if some of you are wondering why I haven't been on my travels, or up-dated my blog recently, it's because I had a few days away in sunny.............Hammersmith Hospital!  A little lump that I had known about for a few years, suddenly started to grow a little bigger than I liked, so it had to go.  Unfortunately it was in my neck, so I am now sporting a rather dashing 8cm scar across my throat - very attractive.
But what was so interesting is how quickly I have recovered - everybody is amazed (me included) and obviously I put it all down to a healthy diet and lifestyle.  Don't get me wrong, I am not a saint living on broth and water, never leaving the safety of my home.....far from it (ask anybody that knows me!).  BUT, I do believe in feeding my body everything it needs to support the lifestyle that I do want to live and, as I am constantly telling the athletes that I advise - you can't expect your body to perform if you don't give it what it needs!
So, now it's summer at last and I am feeding myself with lots of healthy herbs - the garden is full of them (if you don't have a garden they will grow perfectly well in a window box!).  Not only do herbs add great flavours to dishes, they also have health giving qualities, so incorporating them into your daily diet is a great idea.
The recipe I have cooked up today includes parsley (diuretic), oregano (anti-microbial), mint (soothing for the digestion), garlic (anti-microbial) and lemon balm (calming) - all of that in one dish!

Quinoa and Feta Salad
Serves 4-6


450g sweet potato, peeled and chopped into bite-size pieces
seasoning
2 tbsp olive oil
120g brown basmati rice
150g quinoa
2-3 cloves garlic, peeled and sliced
1 tsp cumin seeds
juice of 1 lime
2 tbsp chopped parsley
1 tbsp chopped mint
1 tbsp chopped oregano
1/2 tbsp chopped lemon balm
175g feta cheese, crumbled
2 tbsp flaked almonds


1.  Preheat the oven to 200C/400F/ Gas mark 6.
2.  Place the sweet potato into a roasting tin and season well before sprinkling with 1 tbsp of the olive oil.  Roast for 15-18 minutes, until tender.
3.  Cook the Basmati rice and quinoa according to the pack instructions then drain and place in a large bowl.
4.  Heat the remaining olive oil and over a gently heat cook the garlic and cumin seeds, just enough to give a good aroma.  Take off the heat and squeeze in the lime juice and stir in the herbs.
5.  Spoon the herb mixture into the bowl with the rice and quinoa, then add the sweet potato with any oil from the roasting pan.
6.  Finally, add the crumbled feta and flaked almonds and gently stir to mix well together.
7.  This salad is great served warm or cold.


Happy Eating!  Jx

Summer Madness

It's that crazy time of year again when all the summer sports are competing with each other for our attention - the social calendar is in full swing!  And on top of that we now have World Cup fever in the middle of all of it too.  I'm finding it very difficult to decide what to focus on right now, and work is way down on the list!
But on Friday afternoon there was no question where I wanted to be - Henley Qualifiers.  For the uninitiated these are time trials that are held on the Henley Royal Regatta course, to decide who goes through to race at Henley Royal Regatta the following week.
There is no dress code (having to wear a skirt or dress that covers your knees!), expensive Pimms, or exclusive member's enclosures to worry about, this is purely about rowing and everybody there is either racing, or supporting somebody else that is, and the atmosphere of anticipation is great.

I was supporting a number of girls from my club, Mortlake Anglian and Alpha as well as some great, slightly older, girls I row with who were also attempting to get through!  As the stroke girl  Hilary said "If we get through I will possibly be the oldest, lightest and smallest competitor ever to row at Henley Royal - she is 51!  Unfortunately they were pipped at the post, but did put on a great performance.  Oh well, there's always next year!

Increased need for ice-cream!

So now I've increased my training I obviously need to increase my intake of antioxidants to counteract the damage I am doing to my body.
Antioxidants are alright on their own (berries, peppers etc.), but why not have a treat at the same time?!  It is summer after all!

Cherry Active Ice-Cream


100g Cherry Active dried cherries
50ml Cherry Active Concentrate
300ml double cream
300ml milk
6 egg yolks
175g caster sugar

1.  Leave CA cherries to soak in the concentrate while you make the ice-cream.
2.  Mix together the milk and cream in a pan then bring to the boil.
3.  While they are heating whisk together the egg yolks and sugar until they are pale and light.
4.  Pour in the cream, whisking all the time, then transfer back to the pan and cook for another five minutes, stirring constantly.  Pour into a bowl and leave to cool.
5.  Place in an ice-cream maker and churn until nearly set.  Gently stir in the soaked cherries and concentrate. then freeze.

My New Toy!

Early mornings at this time of the year are just the best - there is nothing to beat being on the river, paddling under all the bridges whist on top of them the traffic is building up and people are getting frustrated at being delayed.  And meanwhile I'm just gently floating on by....
But now another challenge has been set and I've had to treat myself to a new toy to enable me to take part (well, that's my excuse!  On July 24th a crowd of us are taking part in the Dunwich Dynamo!  Described as "A turn-up-and-go, challenging, slightly-scary, free-entry, overnight- on-tarmac, just under 120 mile bicycle ride to the lovely lonely Suffolk sea at Dunwich".  As usual the friends that are not taking part have told us we are crazy......... and they are possibly right (I will confirm this, if and when I ever return)!
But in preparation I realised my trusty, and rusty, old mountain bike was not going to be fit enough for the job and a road bike was what was needed - I had always wanted one, and now here was my perfect excuse.
So, I picked the brains of my mate Charlie who is experienced in these things and he came up with the perfect bike for me, which I duly then ordered from Evans.  On Friday the call came through that the bike had arrived and was awaiting my inspection.  So off I went to try out my new wheels.  Interesting taking a bike for a test ride when you have no idea what it should feel like.  Even more interesting when you get about a mile away from the shop and realise you have no idea how to change gear!  So there I was in Syon Park flagging down any cyclist who I thought looked like he might know a thing to two about bikes (as it turned out I realised this was  pretty good way of pulling a fit bloke - must mention it to Liz!).  So I was off, at speed, and happy with my choice.  Only other decision was whether to have SPDs fitted - they're the clippy things that stop you getting your feet out quickly, just before you fall over.   Thought I should go for it big time and really look the part, so told them to fit those too and I would pick it up on Monday.
Not quite so confident today - called them early this morning to suggest maybe normal peddles whilst I get used to the bike (I shall probably be falling off enough without the clippy things).  While I was waiting for my bike a young guy was being given instructions on his new purchase - a £2500 full suspension mountain bike.  While this was going on a little old man was waiting to be served, watching in bewilderment.  Finally it was his turn to be served and he asked to see their range of bicycle clips for his trousers!  Isn't life so full of extremes.
On leaving the shop I decided I would head straight for Richmond Park (where all the serious cyclists do their time-trials) and have myself some fun.  What I actually did was scare myself quite considerably - hills that seem perfectly fine in a car suddenly seemed like a skiing black run, with no snow-ploughing allowed!  And although I knew how to change gear I didn't really understand when!
So, having scared myself one final time on the last hill going down to the river to head home, I bump into my neighbour Tim, a keen cyclist with Twickenham Cycling Club.  He is so impressed with the new bike he insists we take it around Richmond Park for a spin - telling him I've just done that does not put him off.  So finally I get to ride it with an instructor at my side, and at last I feel like I might be on the way to knowing how to ride a bike!  Which is lucky really, with only about 7 weeks training to go!

Walking The Ridgeway

It is a while since I've done a long walk, and I'd forgotten how much I enjoy exploring England by foot. It is the only way to really get to see all the hidden away special places that are so easily missed.

A few years ago I was invited on a walk by a friend who was meeting up with her old university friends. We were to walk the Coleridge way in the Quantock Hills and the walk was partly a reunion, so turned out to be a bit of a party. I assumed this was a one-off, but the following year when the walk moved to

North Devon, the partying continued. So now I try to join them every year - it gives a whole new meaning to the phrase 'a walking party'!

This year we walked the northern end of The Ridgeway, about the last 25 miles of it, starting just outside of West Wickham and joining the path by Princes Risborough. The only unfortunate side to this day was the constant rain, but luckily most of the walk is wooded so prevented us from getting totally soaked through. It also gave a good excuse for the 'party' of walkers to stop and take regular breaks, with quick nips of tequila to keep their spirits up!

Navigation also became a bit of a game, with Simone, one of the walkers, trying out her new toy - a GPS, against Tim, our organiser, with map. I was totally against the whole idea of the GPS, being a lover of maps, but when at one point we appeared to be lost in a very large wood, the GPS saved the day, and possibly a few miles walked in the wrong direction, by pointing us in the correct direction.

The other important part of great walks is of course great food along the way. Lunch on the first day was at the Red Lion in Great Hampden, a cosy traditional little pub, with very friendly owners who even took pity on the soggy looking dogs and let them sneak inside to dry out for a

while. Great sandwiches were served, with rare roast beef or tasty Cheddar and pickle. But it has to be said that the bread and butter pudding was possibly the worst I have ever tasted - layers of 'pappy' white bread with either lard or margarine used to glue it together, with the odd sultana showing it's face. This was served with a jug of custard to pour over the top. This was not bread and butter pudding - what a disappointment.

Saturday night in Wendover was also interesting - another Red Lion, but this one is an old coaching Inn in the centre of town, and buzzing on a Saturday night (there is possibly nowhere else to go?). Food as you would expect - disappointing.

Sunday turned out to be sunny which was a great relief to all - the thought of being damp for another eight hours of walking was not a good prospect.

The Ridgeway lived up to be everything I had hope for, with changing scenery, quaint churches, stunning country houses (including a view of Chequers), and the perfect amount of small hills to climb.

Our final lunch at The Greyhound in Wiggington was also pretty good, and gave us energy for the final push to Ivinghoe Beacon, with the most amazing views for miles.