Coated in a light beer batter then deep-fried, these broccoli bites are great for snacking.
Prep Time: 15 mins • Cook Time: 20 mins • Makes: 4 servings
DIRECTIONS
4 cups fresh broccoli florets
1 cup corn flour
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon pepper
2 large eggs
salt, to taste
Pinch of paprika
1/2 cup beer
oil for frying
DIRECTIONS
Add the broccoli florets to a large pot of boiling water. Cook for 4-5 min. and then immediately drain and plunge the florets into ice water. Remove from ice water and leave the blanched florets to drain off excess liquid.
In a bowl, whisk together the eggs, flour, beer, and spices.
In a deep fryer or heavy saucepan, heat 2 to 3 inches of oil to 375°F. Dip the broccoli florets in the batter, tossing well to coat. Then fry broccoli in batches for 2 to 3 minutes, turning once, until golden brown. Drain on paper towels.
Serve warm broccoli bites with ranch dressing for dipping.
Tender beef tenderloin, duxelles, and Proscuitto all wrapped up inside flaky puff pastry. Served with a Creamy Horseradish & Mustard Dip, these bite-size, mini versions of traditional Beef Wellington are perfect party appetizers.
Prep Time: 45 mins • Cook Time: 20 mins • Makes: 24 bites
INGREDIENTS
1 tablespoon + 1 teaspoon olive oil
2 lbs beef tenderloin
1 tsp each coarse salt and freshly ground black pepper
2 tablespoons butter
6 slices prosciutto, diced
2 ½cupscremini or button mushrooms,finely chopped
1shallotminced
1tablespoonfresh thymechopped
1 tablespoonDijon mustard
1package frozen puff pastrythawed (2 sheets)
1large egg,beaten
Coarse salt for sprinkling, optional
DIRECTIONS
Preheat oven to 400°F.
Take the puff pastry out of the freezer one hour before starting to thaw.
Trim and cut beef tenderloin into 24 1-inch pieces.
Season the beef pieces with salt and pepper. Heat 1 tablespoon of oil in a large skillet or cast iron pan over medium-high heat. Sear one side of the beef pieces and quickly flip to brown the other side (about 1 minute total). Remove the pieces and set them aside to cool while preparing the filling.
Melt butter and the remaining 1 tsp. of oil in the same skillet over medium-high heat. Add prosciutto pieces and cook until fat has rendered and pieces are crispy and brown. Add in mushrooms and minced shallot. Reduce heat to medium and sauté for about 8 to 10 minutes, stirring frequently.
Stir in fresh thyme. Remove from heat and pat away any excess liquid. Stir in 1 tablespoon of Dijon mustard. Allow to cool while prepping puff pastry.
On a lightly floured surface, unfold defrosted puff pastry. Using a rolling pin, roll the pastry to a 12-by-16-inch rectangle. Cut into 12 equal squares by cutting 4 long strips, then cutting each strip crosswise 3 times.
Place a small amount of the mushroom mixture (known as duxelles) into the center of each square. Top each square with a piece of the steak. Fold the puff pastry up and over the steak, totally encasing the steak and mushroom mixture inside. Place on the prepared baking sheet with the smooth side facing upwards. Repeat with the remaining pastry, duxelles, and steak. Cut 2-3 small slits across the top of each pastry.
Brush with egg wash and sprinkle with coarse salt.
Bake for 15-18 minutes, or until golden brown.
Serve with Creamy Horseradish & Mustard Dip.
Creamy Horseradish & Mustard Dip
INGREDIENTS
1cupsour cream
¼cupprepared horseradish
2teaspoonsDijon mustard
¼teaspoonsalt
¼teaspoonpepper
1teaspoonWorcestershire sauce
1teaspoonminced chives
DIRECTIONS: In a small mixing bowl, stir together all the ingredients. Serve alongside warm Beef Wellington bites.
By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
Let’s face it – we give our tummies a hard time. When we’re not complaining about them, we’re squeezing them into skinny jeans, filling them with fast food, or trying to crunch them into nonexistence. But why is this? On the one hand, our stomachs contain powerful tools that give us energy, build our strength and, ultimately, keep us alive. Yet for some they also cause a variety of problems.
The region of the body between the ribs and the pelvis contains the digestive system, a series of organs, including the stomach, intestines, pancreas, liver and gallbladder, loosely connected by tissue that enables them to expand, shrink and move against each other. The kidneys and spleen are also located in the abdominal area.
Your digestive system processes the food we eat and breaks it down into smaller parts that our bodies can absorb: carbohydrates into sugars, proteins into amino acids, and fats into fatty acids and glycerol. This provides us with energy and enables growth and cell repair – all vital for our bodies to function. So where do the problems start? And how can we tackle them?
IBS
Irritable Bowel Syndrome (IBS) is the most common gastrointestinal disorder, affecting up to 15% of people in the US. Disruption in the small and large intestines causes abdominal pain often surrounding bowel movements, leading to diarrhoea, constipation, bloating and/or flatulence.
There is no direct cure for IBS, but many people manage their symptoms by adapting their diet and lifestyle. Known to slow down or speed up digestion, anxiety and stress are key triggers of IBS. It’s therefore important to find ways to relax, particularly around mealtimes. Exercise and meditation are known to reduce stress levels, or you could try an herbal remedy like peppermint, ginger or fennel teas an hour or so before you eat.
Studies also show that probiotics may improve digestion and thus ease IBS symptoms. Many yogurts have added probiotics or you could try a supplement like Culturelle or PB8 to help get things moving. Alternatively, some find IBS remedies like Colpermin or digestive enzymes can be useful or you can speak to your GP or pharmacist.
Bloating
Around one in ten people experience bloating, whether or not they have other IBS symptoms. We all know an overly large meal can make us bloat – one high in fat can have the same effect, as fats take longer to digest and keep the stomach full for longer. Eating too fast also cause your abdomen to swell. Limit your fats and take your time when eating to help reduce your symptoms. You could also try Beano, Gas-X or digestive enzymes to smooth things along.
Bloating can also be caused by gas in the digestive system – half of which is simply swallowed air building up in the intestines. Again, eating slowly can help as it reduces the amount of air you ingest. Avoid drinking from a straw and aim for still rather than fizzy drinks to further lower the levels of gas blocking things up.
Acid reflux
We all know that feeling – you’ve just finished a great meal, but your chest is starting to burn. This is due to acid reflux, when the acid formed in the stomach through digestion begins to travel upwards towards the chest. This can also leave a sour taste in your mouth.
Many things can cause acid reflux, from certain foods and drinks like coffee, tomatoes, alcohol, and fatty or spicy foods, to smoking, stress and/or pregnancy. Antacids like Tums or Gaviscon are the quickest way to relieve your symptoms – aim to take them with your meal or soon after. Stronger acid reducers like Omeprazole or Famotidine can also be helpful. Longer term, quitting smoking, easing your stress and/or avoiding foods that trigger your symptoms are the best ways to avoid the dreaded heat.
No one’s stomach always feels comfortable – there are too many complex processes at work. The simplest ways to ease your digestion are to eat healthy meals, exercise as much as you can, and speak to your pharmacist if you need some extra assistance.
If you’re experiencing significant pain and discomfort, always speak to your GP.
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
Prep Time: 5 mins • Cook Time: 30 mins • Makes: 4 servings
INGREDIENTS
1 teaspoon olive oil
½ cup chopped onion
1 cup orzo, uncooked
2 cups chicken broth
½ cup dry white wine
¼ teaspoon dried tarragon
2 tablespoons chopped fresh chives
1 tablespoon heavy cream
Juice of one lemon
2 tablespoons unsalted butter
1-½ pounds sea scallops, patted dry
salt and pepper, to taste
DIRECTIONS
Heat olive oil in a medium saucepan over medium-high heat. Add the chopped onion. Sauté for three minutes then stir in the orzo pasta, broth, wine, and tarragon.
Bring to a boil and cover, simmering for 15 minutes and until liquid is absorbed and pasta is al dente. Stir in chives, heavy cream, and lemon juice. Remove from heat and keep warm.
Heat the butter in a large heavy-bottomed or cast-iron skillet. Season scallops with salt and pepper. Add them to the pan and cook for three minutes on each side or until golden on each side. Serve on top of orzo pasta.
An easy marinade of dark beer, garlic, onion, and pepper gives flank steak a distinctive bold flavor. Make Beer Marinated Grilled Steak with Guinness for extra deliciousness.
Cuisine: American • Category: Steaks, On the Grill
PREP TIME: 10 mins • COOK TIME: 15 mins • TOTAL TIME: 8 hrs 30 mins • MAKES: 4 servings
By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
The holidays are a time to enjoy yourself, something most of us accomplish very well! But this indulgent period is often followed by hangovers, weight gain and low mood that lasts long past the festivities. However – what if I told you there are ways to keep your health in check whilst also revelling in the party season?
No one wants to trade in their Christmas dinner for a leafy salad, but there are little changes you can make to maintain balance, and start the new year feeling good.
Before
Starting the festive season in prime health is one of the best ways to make sure your body bounces back afterwards. In the weeks leading up, pack in the fruit and vegetables to boost your vitamin levels and get a good night’s sleep as often as possible – this will build your immune system and prep you for the coming party time.
The day of an evening gathering or celebration, drink plenty of water to stay hydrated and eat regular balanced meals. Don’t be tempted to skip food to make up for the upcoming alcohol calories – you’ll miss out on key nutrients, and be likely to eat more unhealthy food at the event itself. An empty stomach also makes you more vulnerable to alcohol’s effects, taking you from merrily tipsy to cringeworthy drunkenness.
This is also a good time to check in with your mental health. Do you really want to go to that party? It’s normal to feel a sense of obligation around the holidays, but try to prioritise the activities which make you feel good and don’t be afraid to turn down those unwanted invitations. In a week or two, no one will even remember who attended what.
During
At the party, the key thing is to keep things in proportion. Help yourself to food and drink, but move away from the buffet when you’re done to prevent mindless grazing. Try to limit the booze to one drink per hour and alternate with soft drinks to keep your body hydrated. By keeping track of your drinks, you’re far less likely to have one too many – and feel the consequences the next day.
While large feasts are a staple of the season, heartburn and lethargy certainly shouldn’t be. Try to eat slowly and mindfully, savouring each bite and stopping when you’re no longer hungry – rather than when you’re full. Balance your plate with Christmas vegetables and try a short walk after dinner to keep your digestion running smoothly.
After
Ah, the dreaded morning after.
If you can stomach a cooked breakfast, reach for mushrooms – full of energy-giving B vitamins – tomatoes for their immune-boosting Vitamin C, spinach for its DNA-repairing folate, chilli or cayenne pepper to get your blood flowing, and onions, which soothe your liver with their sulphur compounds. Smoothies are also a great way to kickstart your body after a big night – pack yours with potassium-rich fruits like banana or orange to replenish the electrolytes lost through your alcohol intake.
We all love leftovers, but if they’re not safe – don’t do it! December sees a peak in food poisoning as people pick at food that’s been left out. Make sure you’re only reaching for food that’s freshly cooked or straight from the fridge.
Still feeling rough?
Even with the best intentions, we can all fall foul to festive temptation. Luckily, your friendly pharmacy is here to help. Eaten too much? Try Tums, Omeprazole or Famotidine to beat indigestion and heartburn. Hangover from hell? Reach for a rehydration sachet like Nuun, Emergen-C or Berocca to boost your electrolytes, and a stomach-friendly painkiller like Tylenol or Alka-Seltzer Gold if that head just won’t stop banging.
Vitamins B and C are particularly important during holiday festivity – try Berocca and B-Complex+C to keep your levels nicely topped up – and why not treat yourself to a quick face mask like Aveeno Oat Mask Detox or St. Ives Fresh Skin or Energizing Scrub to boost morale after one party too many.
The holidays are a great time to reconnect with loved ones and enjoy our favourite traditions. But with these few little tweaks, you can also avoid the January slump. If you are feeling unwell or in need of medical attention, always seek advice from your GP or pharmacist.
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
