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Meat-free meals are not just for vegetarians



Date Published: 05-Apr-2012

Vegetarian food has had a lot of bad press down through the years, with most people’s traditional idea of a meat-free diet being the dreaded nut roast and tofu.

But, in Ireland, great chefs like Denis Cotter in Cork’s Café Paradiso have helped to make meat-free meals as attractive as dishes with meat in them – unless of course you are a committed carnivore.

Now, closer to home, nutritionist and cookery teacher Liz Nolan has written My Goodness, a beautifully illustrated collection of tasty and hassle free recipes.

The book, by the Moycullen resident, was launched last Saturday in Galway City by Jess Murphy, chef/patron of the renowned Kai Restaurant on Sea Road.

It’s not necessary to be a vegetarian to benefit from this book, Liz explains. What it does, is give people simple and tasty recipes so they can have meat-free days a couple of times a week. Or, indeed, they can incorporate it into their regular menus.

“It’s a healthier option but it can all go with salmon or lamb chops,” she says.

Among those who has praised My Goodness is the renowned British nutritional therapist Patrick Holford, who says that with Liz’s recipes “you can have your cake and eat it”.

The book covers everything; breakfast, lunch, dinners, sweet stuff, bread and accompaniments. There’s also a list of store cupboard essentials, and the equipment you’ll need for success vegetarian cookery.

Dinner recipes include Chickpea and red lentil curry with aubergine and spinach, Herby one-pot barley and lentil stew, and Kidney beans and courgette fritters. There is also a fantastic array of hummus, pestos and dips, including roasted red pepper hummus and pumpkin seed pesto with leafy greens.

Breakfast recipes include granola, muesli and smoothies, while sweet treats include chocolate brownies, hazelnut and chocolate truffles, and autumn pudding with blackberries, raspberries and apples. Each recipe contains nutritional information and all are designed to have a low Glycemic Load (GL).

Foods that have a low GL are absorbed slowly by the body, so they have less impact on blood sugar levels. That’s important in helping to prevent and treat conditions such as diabetes. Low GL meals also help people feel fuller for longer, so they eat less. Research has also shown that people with a low GL diet have a lower incidence of heart disease. There are other issues to factor in, but in general, foods that have a low GL are to be recommended.

However, sometimes when people choose to increase their vegetarian intake, they don’t make healthy choices, because they don’t know what’s involved. “It’s about learning to cook in a whole new way,” says Liz, whose aim with this book is do demystify vegetarian cookery.

“When you are a vegetarian, you really need to be able to cook. Otherwise you’ll end up living on pasta and bread and a lot of carbohydrates. Part of my mantra is how to cook with beans and lentils.

“It’s about learning to cook in a whole new way.”

English-born Liz became a vegetarian when she was 18 – it wasn’t a political decision, she says, more the fact that she disliked meat.

For more, read this week’s Galway City Tribune.

Galway in Days Gone By

The way we were – Protecting archives of our past



A photo of Galway city centre from the county council's archives

People’s living conditions less than 100 years ago were frightening. We have come a long way. We talk about water charges today, but back then the local District Councils were erecting pumps for local communities and the lovely town of Mountbellew, according to Council minutes, had open sewers,” says Galway County Council archivist Patria McWalter.

Patria believes we “need to take pride in our history, and we should take the same pride in our historical records as we do in our built heritage”. When you see the wealth of material in her care, this belief makes sense.

She is in charge of caring for the rich collection of administrative records owned by Galway County Council and says “these records are as much part of our history as the Rock of Cashel is. They document our lives and our ancestors’ lives. And nobody can plan for the future unless you learn from the past, what worked and what didn’t”.

Archivists and librarians are often unfairly regarded as being dry, academic types, but that’s certainly not true of Patria. Her enthusiasm is infectious as she turns the pages of several minute books from Galway’s Rural District Councils, all of them at least 100 years old.

Part of her role involved cataloguing all the records of the Councils – Ballinasloe, Clifden, Galway, Gort, Loughrea, Mountbellew, Portumna and Tuam. These records mostly consisted of minutes of various meetings.

When she was cataloguing them she realised their worth to local historians and researchers, so she decided to compile a guide to their content. The result is For the Record: The Archives of Galway’s Rural District Councils, which will be a valuable asset to anybody with an interest in history.

Many representatives on these Councils were local personalities and several were arrested during the political upheaval of the era, she explains.

And, ushering in a new era in history, women were allowed to sit on these Rural District Councils – at the time they were not allowed to sit on County Councils.

All of this information is included in Patria’s introductory essay to the attractively produced A4 size guide, which gives a glimpse into how these Rural Councils operated and the way political thinking changed in Ireland during a short 26-year period. In the early 1900s, these Councils supported Home Rule, but by 1920, they were calling for full independence and refusing to recognise the British administration.

“I love the tone,” says Patria of the minutes from meetings. “The language was very emotive.”

That was certainly true of the Gort Rural District Council. At a meeting in 1907, following riots in Dublin at the premiere of JM Synge’s play, The Playboy of the Western World the councillors’ response was vehement. They recorded their decision to “protest most emphatically against the libellous comedy, The Playboy of the Western World, that was belched forth during the past week in the Abbey Theatre, Dublin, under the fostering care of Lady Gregory and Mr Yeats. We congratulate the good people of Dublin in howling down the gross buffoonery and immoral suggestions that are scattered throughout this scandalous performance.


For more from the archives see this week’s Tribunes here

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Archive News

Galway have lot to ponder in poor show



Date Published: 23-Jan-2013




GALWAY’S first serious examination of the 2013 season rather disturbingly ended with a rating well below the 40% pass mark at the idyllic, if rather Siberian, seaside setting of Enniscrone on Sunday last.

The defeat cost Galway a place in the FBD League Final against Leitrim and also put a fair dent on their confidence shield for the bigger tests that lie ahead in February.

There was no fluke element in this success by an understrength Sligo side and by the time Leitrim referee, Frank Flynn, sounded the final whistle, there wasn’t a perished soul in the crowd of about 500 who could question the justice of the outcome.

It is only pre-season and last Sunday’s blast of dry polar winds did remind everyone that this is far from summer football, but make no mistake about it, the match did lay down some very worrying markers for Galway following a couple of victories over below par third level college teams.

Galway did start the game quite positively, leading by four points at the end of a first quarter when they missed as much more, but when Sligo stepped up the tempo of the game in the 10 minutes before half-time, the maroon resistance crumbled with frightening rapidity.

Some of the statistics of the match make for grim perusal. Over the course of the hour, Galway only scored two points from play and they went through a 52 minute period of the match, without raising a white flag – admittedly a late rally did bring them close to a draw but that would have been very rough justice on Sligo.

Sligo were backable at 9/4 coming into this match, the odds being stretched with the ‘missing list’ on Kevin Walsh’s team sheet – Adrian Marren, Stephen Coen, Tony Taylor, Ross Donovan, David Kelly, David Maye, Johnny Davey and Eamon O’Hara, were all marked absent for a variety of reasons.

Walsh has his Sligo side well schooled in the high intensity, close quarters type of football, and the harder Galway tried to go through the short game channels, the more the home side bottled them up.

Galway badly needed to find some variety in their attacking strategy and maybe there is a lot to be said for the traditional Meath style of giving long, quick ball to a full forward line with a big target man on the edge of the square – given Paul Conroy’s prowess close to goal last season, maybe it is time to ‘settle’ on a few basics.

Defensively, Galway were reasonably solid with Gary Sice at centre back probably their best player – he was one of the few men in maroon to deliver decent long ball deep into the attacking zone – while Finian Hanley, Conor Costello and Gary O’Donnell also kept things tight.

For more, read this week’s Connacht Tribune.

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Archive News

Real Galway flavour to intermediate club hurling battle in Birr



Date Published: 23-Jan-2013


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