Tuna Stuffed Baked Potato

Today in Australia, we take the potato for granted because it is easy to grow, available all year round, in plentiful supply and cheap to buy.

Sadly, this was not the case in the 1840’s when the great famine swept through Ireland. Prior to this time, potatoes were the staple diet for the Irish (particularly in the poorer communities) until a disease “Potato Blight” ravaged potato crops throughout the island. Starvation, hunger and sickness, led to death and emigration of more than a quarter of Ireland’s population. There was not one potato to be eaten. Many were caught stealing to survive the deprivation, then incarcerated and deported to Australia to serve out their punishment... thus Australian convict history further unfolds.

Tuna Stuffed Baked Potato

The wholesome potato would have to be the most versatile vegetable, cooked and added to an endless range of dishes like soups, casseroles and salads and is essentially high in Vitamin B6 (provides energy), Potassium (benefits the heart and lowers blood pressure) and Vitamin C (to maintain a healthy immune system).

One of my favourite, easy to prepare nutritious snacks is a “Stuffed Baked Potato”.
Any sort of filling can be used depending on your taste, but I love to use tuna in olive oil for its vital sources of omega 3, (essential for Rheumatoid Arthritis) along with fresh herbs from my garden.

My recipe as follows:

 Wash, dry and fork 4 large potatoes, place and bake in fan forced oven
@ 200 degrees for approximately 1 hour

Have ready:

2 cans 95g tuna in olive oil (drained)
Finely diced and lightly fried cup of fennel bulb
Finely chopped fresh garlic chives
Finely chopped fresh mint
Finely chopped fresh parsley
1 cup grated tasty cheese
200g natural Greek yoghurt
Pinch of ground paprika
Salt and pepper

Tuna Mixture

Allow cooked potatoes to cool enough to handle, insert knife about 2cm from edge, cut around the top and discard skin. Scoop out the potato flesh and place into a bowl.

Add and mix in the rest of the ingredients, then spoon mixture into the scooped out potato jackets.

Place stuffed potatoes in oven for a further 10 minutes to heat through.

Serve immediately – always nice with a green salad.

Slow Cooked Beef Curry

Ingredients

• Oil
• 800g Gravy Beef or Osso Bucco, cut into 2.5cm pieces.

I prefer the Osso Bucco as the bone marrow adds a smooth texture and buttery flavour to the gravy. Bone marrow is also essentially beneficial for your health and strengthens the immune system.

• 2 brown onions, finely chopped
• 2 potatoes peeled and chopped into 2cm pieces
• 2 stalks celery thinly sliced
• 2 x 400gr can diced Italian tomatoes
• 3 garlic cloves, finely chopped
• 4 small hot chillies, finely chopped
• 2.5cm piece fresh root ginger in curry grated
• 3 tsp ground cumin
• 2 tsp ground coriander
• 2 tsp ground turmeric
• 2 tsp garam masala
• 1 tsp paprika
• 1 tsp cardamom
• 1 tsp cayenne pepper
• 1 beef stock cube
• 2 bay leaves

Home grown Pequin chilli peppers

To Serve:

• Greek style yoghurt
• Fresh chopped coriander
• Finely diced Lebanese cucumber
• Pappadums

Method

• Heat a little oil in a frying pan and fry the beef pieces for 4-5 minutes, or until browned all over. 
• Place whole diced tomatoes in slow cooker, then the browned meat.
• Heat remaining oil in a frying pan and fry the onions for five minutes, then add the garlic, chilli and ginger and fry for another 2-3 minutes. Add the spices apart from garam masala and fry for another minute, then tip the mixture into the slow cooker.
• Add half of the empty diced tomato tin with water, pour into fry pan, add crumbled stock cube and stir to dissolve and soak up remaining spices before adding to slow cooker.
• Add Bay leaves and stir everything together, making sure everything is covered in liquid and cook for 8 hours on low.
• About 30 minutes before serving, stir in garam masala.
• Plate curry on a bed of steamed rice, topped with a dollop of yoghurt, finely diced Lebanese cucumber and chopped coriander.
• Serve with Pappadums

Variations:

I sometimes use sweet potato in place of ordinary potatoes.
May like to add more chilli - depending on your taste.

Favourable Fennel

Fennel - fresh from my Dad's garden

When I pay a visit to my parents home in the beautiful City of Busselton, I rarely leave empty handed.

Often, I’m laden with either my mother's home-knitted blankets, beanies or scarves, gluten-free cakes, plant cuttings or fresh produce (whatever is in season at the time) from my father’s flourishing vegetable garden.

My Dad’s prided garden also boasts a plot of fennel and he often gives me a couple of generous, hearty bulbs. The bulb, stalk, leaves and seeds are entirely edible, so nothing goes to waste.

Following a little research and experimenting with various recipes using the culinary herb, I’ve created a delightful salad (below), by combining a finely sliced fennel bulb, red onion, avocado, orange segments, baby spinach, cashews and craisins, tossed in my favourite homemade dressing.

I have also used the bulb for additional flavour in my stuffed baked potatoes, curries, as well as a healthy broccoli soup. The fennel fronds are an excellent counterpart with my smoked salmon and camembert cheese

My creation; Crisp, Fresh Fennel Salad

Inquisitively, I investigated further to learn the origin and health benefits of the delicate anise smelling vegetable and am impressed with how nutritiously versatile the humble fennel herb is.

This unique whitish-green bulb of interacted stalks, topped with feathery green fronds dating back to Ancient Greece, was also used in traditional rituals and festivities.

As a long term sufferer of Rheumatoid Arthritis, I’m often researching natural alternatives to improve my tissue and joint health in order to decrease inflammation that causes pain. I was therefore elated to find that one of my favourite herbs "fennel" is loaded with the body’s primary water-soluble antioxidant Vitamin C, essential for proper functioning of the immune system and combating free radicals. Cellular damage is the result of unconstrained free radicals, which leads to pain and joint deterioration in autoimmune diseases.

The Fennel bulb is also high in dietary fibre, folate and Vitamin B, vital for healthy blood vessels to essentially reduce bad cholesterol levels and potentially remove toxins from the colon to further prevent bowel cancer.

Additionally, Fennel is a great source of potassium, an important mineral that helps to lower blood pressure and furthermore reduce the risk of stroke or heart attack.

I’m somewhat inspired with the medicinal advantages of drinking fennel tea and am now consuming this pleasant infusion and savouring the faint aroma of liquorice, regularly. As a result, my flare-ups have reduced significantly and I have even reduced my medication dosage.

Fresh Fennel Herbal Tea

Listed below are some benefits for consuming fennel tea:

• The tea is a perfect, natural remedy for heartburn, indigestion, flatulence, bloating and eases cramps due to irritable bowel syndrome. It reduces the acid levels and cleanses the intestines of bacteria. The tea also acts as an antibacterial in the mouth and reduces bad breath.

• Naturally, with strong Vitamin C properties, this wonderful tea is an asset in maintaining a healthy immune system, to combat viruses, harmful bacteria and cold symptoms. The infusion reduces fevers, relieves sore throats and treats many upper respiratory tract ailments such as asthma, bronchitis, coughs and congestion.

• Kidneys are cleansed by an increased healthy urine flow through digesting fennel tea as well as proper liver function to balance out hormones and relieve a number of daily symptoms.

• Fennel tea also enhances women’s health and brings relief to those who suffer with PMS, menstrual cramps or menopausal symptoms. Expecting mothers may also find it helps with morning sickness and Greek doctors prescribe the tea for nursing mothers to increase the flow of breast milk.

• If your baby suffers from colic, fennel herbal tea may help as it relaxes the intestinal tract and is completely safe for children.

• Drinking fennel tea will boost your metabolism, allowing you to burn fat faster and helps reduce water retention, making it the best weight loss teas for you!

• Noteworthy; if you suffer with sore, swollen eyes, soak a cotton ball in fennel tea and place over the eye lid to reduce puffiness. Eye infections can also be treated with fennel tea as it is a natural antiseptic.

This is how I prepare my pot of fennel tea:

1. Chop small pieces of the bulb and snippets of the fine, green leaves
2. Add these to the teapot strainer and pour boiling water over the top.
3. Allow the tea to seep for 20 minutes, before pouring a cup to enjoy.

Beautiful fresh fennel tea with a delicious liquorice aroma and taste