Liver Friendly Cuisine: Dinner Party for Gourmet Dieters

The recipes for the French Shallot, Miso and Lemon Zest Tapenade, and the Braised Fennel and Spinach Wild Rice Risotto are both suitable for vegetarians and vegans. However the entire meal including the cod is great for anyone contemplating a diet based liver cleanse, blood group A diet or simply for healthy eating. These recipes do not contain eggs, dairy, animal fats or any artificial flavours, colours or other additives. Non fish eaters can substitute the cod with either lean chicken or tofu.

White risotto rice (Arborio was used in this recipe) is fibre enriched by the addition of wild rice. Wild rice is not actually rice at all but the seed from a grass grown in the Camargue region of Southern France in this case. The wild rice adds an interesting texture and nutty flavour to the risotto.

Unwaxed lemons should be chosen for any recipe that requires zest. Otherwise the wax can be melted and removed by pouring boiling water over the lemons in a bowl and leaving them for 10 minutes. I usually prefer to do this anyway to remove any other impurities such as insecticides from the skin.

French Shallot, Miso and Lemon Zest Tapenade

Ingredients
1 shallot per person
1 tblspn miso paste per person
1 lemon between 1-2 person/s
Olive oil

Procedure
Peel, slice and sauté the shallots on low heat in a little olive oil until softened and caramelised. Add the miso. Zest the cleaned and dried lemons, add the zest to the shallots and miso. Juice some of the lemon and add enough juice to the tapenade to make a paste to a consistency of a thick sauce. Set aside to add to the fish, chicken or other choice.

The tapenade can be spread onto the cod during the final few minutes of baking or after cooking depending on your preference. In this recipe the cod was placed on a baking tray into a hot oven preheated to 210^oC and roasted for 10 minutes. The tapenade was added at the 8 minute mark.

Braised Fennel and Spinach Wild Rice Risotto

Ingredients
1 fennel bulb between 2 people, keep green fennel tops
½ cup Arborio or other risotto rice per person
¼ cup wild rice per person
Spinach leaves, fresh or frozen
Fresh parsley
1 onion between 2 people
Bouquet garni or other stock
Olive oil
Sea salt and cracked black pepper

Procedure
Wash the fennel, remove the green tops and slice bulb in half from the top down across the widest axis. Add enough olive oil to cover the surface of a frypan then place the fennel flat side down, add enough water to cover the surface of oil. Fit a lid on the pan and braise the fennel on a low heat for 30 mins or until soft and caramelised. Turn once during cooking. Slice into strips and set aside for the risotto.

Precook the wild rice in simmering water until texture is softened but still firm and chewy. Drain and set aside.

Finely chop the onion and sauté until soft and transparent in a little olive oil using the same pan with the fennel juices. Transfer to a saucepan and add the risotto rice over low heat until the rice is coated with oil. Begin adding boiling stock to rice a little at a time until stock is absorbed and stir every few minutes, adding more stock until the rice is cooked. It should still be firm but not starchy.

Add the cooked wild rice, spinach, parsley, chopped fennel greens and seasoning. Stir through, the risotto is now ready. Place the sliced braised fennel on top. Serve alone or to accompany baked cod and tapenade.

Other recipes include:
Courgette and Carrot Terrine
Home-made Baked Beans with Feta and Herbs
Croustade de Champignon