Should You Eat That? Recipes

Tandoori Chicken Burgers

2008-12-07T16:54:00.000-08:00

Serves 6

600g chicken mince
3/4C fresh multigrain breadcrumbs
3Tbsp tandoori paste
1/2C low fat natural yoghurt
1Tbsp chopped fresh mint
1 small lebanese cucumber, chopped
2tsp olive oil
6 wholegrain bread rolls, to serve
shredded baby cos lettuce, to serve

1. Combine mince, breadcrumbs & tandoori paste in a bowl. Shape mixture into 6 equal sized patties, about 2cm thick and refrigerate for at least 15-20 minutes.

2. In the meantime, mix together yoghurt, mint & cucumber and refrigerate until needed.

3. Heat oil in an electric frypan and cook patties on medium-high heat for 5-7 minutes each side, or until golden and cooked through. Serve on rolls with lettuce & cucumber yoghurt mixture.

(Adapted from: Super Food Ideas Magazine, November 2008 Issue)

Original Post

Beetroot Couscous

2008-12-07T16:46:00.000-08:00

Serves 6

1C vegetable stock
1C couscous
2Tbsp olive oil
1 red onion, thinly sliced
3Tbsp balsamic vinegar
2Tbsp lemon juice
2 peeled, cooked beetroot (or 450g can baby beets, drained), cut into 2cm cubes
1/2C flat leaf parsley, chopped

1. Bring stock to the boil and pour slowly over couscous. Mix gently, cover with a teatowel and stand for 5 minutes. Fluff grains with a fork to separate.

2. Meanwhile, heat oil in a frying pan over medium-low heat. Cook onion for 10 minutes, stirring, until softened and just starting to caramelise. Stir in vinegar, juice, beetroot & parsley. Season, then stir through couscous. Can be served hot or cold.

(Adapted from: Delicious Magazine, June 2008 Issue)

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Cherry Jam

2008-12-06T05:11:00.000-08:00

Makes 2-3C

2 medium lemons
1C water
1kg cherries
2 1/2C sugar

1. Juice lemons and put juice & water into a large bowl. Sprinkle a little over the lemon juice and water. Remove stones from cherries and tie them in a piece of muslin. Place cherries in lemon juice bowl, layering with the rest of the sugar. Leave overnight.

2. Next day, strain syrup into a large saucepan and stir over a medium heat until all the sugar is dissolved. Bring to boiling point, add cherries and the bag of stones and boil for 30 minutes, stirring ocassionally and squishing cherries to break them down more.

3. Remove from heat, put a teaspoon of jam on a cold saucer and if it sets in 3 minutes, jam is done. Continue cooking if jam is not ready, removing pan each time you test. Skim off any scum from the top and remove muslin bag. Turn into warm, sterilised jars and seal.

(Adapted from: The Festive Season Handbook, PA-R Publishing, 1990)

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Avocado & Grapefruit Salad

2007-12-28T22:04:00.000-08:00

Serves 4

2 ruby grapefruit
1 ripe avocado
200g watercress (or mixed salad leaves)
1 finely sliced French shallot

Dressing:
1Tbsp of reserved grapefruit juice
1Tbsp sherry vinegar
1/4C olive oil
salt & pepper

1. Peel and segment grapefruit, working over a bowl to save any juice for the dressing. Cut avocado into 2cm wedges and put in a bowl with the grapefruit, watercress & shallot.

2. To make the dressing put all ingredients in a screw top jar and shake to mix. Pour over the salad, toss gently and serve.

(Adapted from: Bbq Food, Murdoch Books, 2003)

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Caramelised Onion & Potato Salad

2007-12-28T21:59:00.000-08:00

Serves 10

2Tbsp olive oil
6 thinly sliced red onions
1kg Kipfler or new potatoes, unpeeled, cut into large chunks
6 rashers streaky bacon, rind removed
30g chives, snipped
250g whole-egg mayonnaise
1Tbsp Dijon mustard
juice of 1 lemon
2Tbsp sour cream

1. Heat oil in a large heavy based frying pan and add onions. Cook over medium-low heat for 40 minutes, or until soft and caramelised.

2. Meanwhile, cook potatoes in boiling water for 10 minutes, or until just tender, being careful not to overcook them or they will fall apart in the salad. Grill bacon, until crisp and drain on paper towels. Cool slightly before coarsely chopping.

3. Put most of the chives in a large bowl with the potatoes and onions, reserving some for a garnish. Whisk together mayonnaise, mustard, lemon juice & sour cream, pour over potatoes and toss to coat. When ready to serve sprinkle with bacon pieces and garnish with reserved chives.

(Adapted from: Cool Food, Murdoch Books, 2002)

Original Post

Christmas Salad

2007-12-28T21:56:00.000-08:00

Serves 6

100g trimmed green beans
100g washed baby spinach
1 punnet red grape tomatoes, halved
1 punnet yellow grape tomatoes, halved
1/4C toasted pine nuts

Dressing:
juice of 1 lemon
1Tbsp olive oil
1tsp seeded mustard
1tsp honey
salt & pepper

1. Steam beans in the microwave on high for 3 minutes or until tender. Plunge into cold water and drain. Arrange spinach, tomatoes & green beans in layers on a white platter.

2. In a small jug whisk together dressing ingredients. Pour over salad just before serving and sprinkle with pine nuts.

Nutritional Information: (per serve)

Energy 450kJ, Protein 2.3g, Fat (Total) 8.6g (Saturated) 0.7g, Carbohydrate (Total) 4.1g (Sugas) 3.7g, Dietary Fibre 2.4g, Sodium 21mg. 1.3 serves of Vegetables.

(Adapted from: Healthy Food Guide Magazine, December 2006 Issue)

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Peas with Ham & Garlic

2007-12-28T21:50:00.000-08:00

Serves 6

2tsp olive oil
1 diced brown onion
1 crushed garlic clove
30g diced reduced fat ham
1/4C reduced salt chicken stock
200g frozen baby peas

1. Heat oil in a non stick frying pan and fry onion, garlic clove & ham on a low heat for 5 minutes. Add stock and bring to the boil. Cook for 2 minutes or until the liquid has almost evaporated.

2. Meanwhile, cook 200g frozen baby peas according to packet directions. Stir through onion mix and serve.

Nutritional Information: (per serve)

Energy 199kJ, Protein 3.2g, Fat (Total) 1.9g (Saturated) 0.3g, Carbohydrates (Total) 3.4g (Sugars) 1.2g, Dietary Fibre 2.2g, Sodium 107mg. 0.4 serves of Vegetables.

(Source: Healthy Food Guide Magazine, December 2006 Issue)

Original Post

Baked Ricotta

2007-12-28T21:42:00.000-08:00

Makes 6 large or 12 mini

1 large red capsicum, seeded & quartered
750g low fat ricotta cheese
1 egg

Pesto: (or use store-bought)
2Tbsp pine nuts
100g (2C) basil leaves
2 peeled garlic cloves
2Tbsp olive oil
2Tbsp Parmesan cheese

1. Grill capsicum, skin side up, under a hot grill for 5-6 minutes or until the skin blackens and blisters. Place in a bowl and cover with plastic wrap until cook. Peel off the skin and slice the flesh into 2cm wide strips.

2. While the capsicum is cooling you can make the pesto by placing pine nuts, basil leaves & garlic cloves in a food processor and processing for 15 seconds, or until finely chopped. While the processor is running, add olive oil in a continuous thin stream, and then season with salt & pepper. Stir through Parmesan cheese.

3. Preheat your oven to 180C and grease 6 large muffin holes (or 12 mini ones). Mix together ricotta cheese & egg until well combined. Season lightly with salt & pepper. Divide capsicum strips among the muffin holes, top with a dollop of pesto and fill with ricotta mixture. Bake for 35-40 minutes (less for mini ones), or until the ricotta is firm and golden. Cool, then unmould carefully using a blunt knife.

(Adapted from: Cool Food, Murdoch Books, 2002)

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Barbecued Chermoula Prawns

2007-12-28T21:38:00.000-08:00

Serves 6

1kg raw medium prawns
3tsp hot paprika
2tsp ground cumin
30g parsley
15g coriander
100ml lemon juice
125ml olive oil
salt & pepper

1. Peel and de-vein prawns, leaving the tails intact and place in a large bowl. Dry fry paprika & cumin in a hot frying pan for 1 minute or until fragrant. Remove from the heat and process with parsley, coriander, lemon juice & olive oil. Season with salt and pepper and pour over prawns. Cover and refrigerate for 10 minutes.

2. Meanwhile, heat barbecue to high. Cook prawns for 3-4 minutes, or until cooked through, turning and brushing with extra marinade while cooking. Be careful not to overcook them.

(Source: Bbq food, Murdoch Books, 2003)

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Mediterranean Chicken Skewers

2007-12-28T21:34:00.000-08:00

Makes 8 Skewers

2 large chicken breast fillets, cubed
24 cherry tomatoes
6 mushrooms, quartered
1 green capsicum, cut into wedges

Marinade:
2 crushed garlic cloves
grated zest of 1 lemon
2Tbsp lemon juice
2Tbsp olive oil
1Tbsp chopped oregano leaves

1. Soak 8 wooden skewers in water to prevent scorching. Thread chicken & vegetables on to skewers. Place finished skewers in a shallow, non metallic dish.

2. Combine marinade ingredients, pour over skewers and marinate overnight (or at least 2 hours).

3. Cook the skewers on a hot, lightly oiled barbecue for 4 minutes each side, basting with marinade occasionally, until the chicken is cooked.

(Adapted from: Bbq food, Murdoch Books, 2003)

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Roast Turkey Breast with Pistachio & Parsley Stuffing

2007-12-28T21:26:00.000-08:00

Serves 6

1Tbsp olive oil
1 diced brown onion
1 diced rasher rindless bacon
1 finely diced celery stick
1tsp ground cumin
1/2tsp ground cinnamon
1tsp sumac or paprika
1/2C shelled pistachio nuts, chopped
2C fresh breadcrumbs, made from grainy bread
1/2C reduced salt chicken stock
1/4C chopped parsley leaves
1.5kg boned and skinned turkey breast fillet

Marinade:
1/2C dry white wine
1/2C freshly squeezed orange juice
1 crushed garlic clove

Sauce:
275g cranberry sauce
1/2C orange juice
1/2C salt reduced chicken stock

1. Heat oil in a large non stick frypan and fry onion, bacon & celery on low heat for 5 minutes. Add cumin, cinnamon & 1tsp sumac and fry for 2 minutes or until fragrant. Remove from heat and stir in pistachio nuts & breadcrumbs.

2. Heat stock and pour over breadcrumb mixture. Add parsley leaves and season to taste. Stir thoroughly to combine and cool for 5 minutes. Using cling wrap, shape stuffing into a sausage and refrigerate for 10 minutes.

3. Open turkey breast fillet, butterflied side up and season with salt and pepper. Remove cling wrap from stuffing and place in the centre of the turkey breast. Roll up, tucking in the sides to enclose the stuffing. Tie tightly with cooking string and 2cm intervals.

4. In a small jug whisk together marinade ingredients. Coat turkey roll with marinade, cover and marinate in the fridge overnight.

5. Heat oven to 180C and line a medium roasting dish with baking paper. Remove turkey roll from marinade, place on roasting dish and let sit at room temperature for 15 minutes. Bake for 1 hour or until cooked and golden. Rest, covered, for 10 minutes before carving.

6. While the turkey is resting, heat sauce ingredients in a medium saucepan and bring to the boil. Stir and serve warm with carved turkey.

Nutritional Information: (per serve)

Energy 2172kJ, Protein 51.8g, Fat (Total) 12.6g (Saturated) 2.7g, Carbohydrates (Total) 44.9g (Sugars) 25.5g, Dietary Fibre 2.8g, Sodium 1500mg.

(Source: Healthy Food Guide magazine, December 2006 Issue)

Original Post

Sweet Mustard Glazed Ham

2007-12-28T21:04:00.000-08:00

Serves 12 with leftovers

8kg leg ham
1/2C orange marmalade
215g dijon mustard
2/3C brown sugar

1. Place oven shelf in the lowest position and preheat oven to 150C. Line a large roasting pan with 2 sheets of baking paper. Remove rind from ham and, using a sharp knife, score the fat in a diamond pattern no deeper than 5mm. Place ham in roasting pan.

2. Mix together marmalade, mustard & sugar and spoon 2/3 of this over the ham, spreading to cover completely. Cook for 1 1/2 hours and then spoon the remaining mustard mixture over the ham. Raise temperature to 200C and cook for a further 45-60 minutes or until golden and crisp. Slice and serve.

(Source: Super Food Idea Magazine, Issue 77 - December 2006/January 2007)

Original Post

Red Capsicum Relish

2007-12-27T19:07:00.000-08:00

Makes 3C

1kg red capsicums (or a mix of red & yellow), seeded & thinly sliced
1tsp black peppercorns
2tsp mustard seeds
2 thinly sliced red onions
4 chopped garlic cloves
375ml red wine vinegar
2 peeled, cored and grated apples
1tsp grated fresh ginger
1C brown sugar

1. Place peppercorns in a piece of muslin and tie up to secure. In a large pan combine the capsicum, peppercorns, mustard seeds, red onions, garlic, vinegar, apples & ginger. Simmer, covered, for 30 minutes or until the capsicum is soft.

2. Add sugar and stir over low heat until it is completely dissolved. Cover and simmer for 1 1/4 hours, stirring occasionally, until the relish is reduced and thickened. Remove muslin bag.

3. Rinse three 1C capacity jars with boiling water and dry in a warm oven. Spoon relish into hot jars and seal, turn the jars upside down for 2 minutes and then turn right way up to cool. Label, date and leave for a few weeks to allow flavours to develop. The relish will keep in a cool, dark place for up to 1 year. Refrigerate after opening.

(Source: Bbq Food, Murdoch Books, 2003)

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Grapefruit Marmalade

2007-12-27T19:05:00.000-08:00

2 grapefruits
2 lemons
2L water
2kg sugar

Wash grapefruits & lemons and boil whole in water. Shred fruits finely and return to remaining water, bring back to the boil and add sugar and boil until it sets. Pour into sterilised jars and seal immediately.

(Source: Aleisha's Nan)

Original Post

Cream Cheese Truffles

2007-12-27T18:57:00.000-08:00

Makes 60

225g softened light cream cheese
2C sifted icing sugar
500g chocolate
2-3tsp liquid flavouring (such as alcohol or essence)
1/4C dry coatings (nuts, coconut, crushed lollies, etc)

1. Beat cream cheese until smooth and gradually add sugar until blended. Melt chocolate with liquid flavouring and stir into cheese mixture until no streaks remain.

2. Refrigerate for approximately 1 hour or until firm and then roll into balls and cover in chosen coatings. These are best kept in the refrigerator as much as possible, but will keep at room temperature for a few days.

Suggested combinations:

Coconut – Use white chocolate, flavour with Malibu liqueur or coconut essence and roll in desiccated coconut.
Fairy – Use milk chocolate, flavour with vanilla essence and roll in sprinkles/hundreds and thousands.
Christmas – Use dark chocolate, flavour with peppermint essence and roll in crushed candy canes.

Original Post

Fruit Juice Punch

2007-12-27T18:53:00.000-08:00

Serves 10

3 bananas, peeled and diced
2 kiwi fruit, peeled and diced
2 1/2C banana juice (or Banana & Mango)
2 1/2C orange juice
2 1/2C pineapple juice
100ml lemon juice
1L sparkling mineral water

Mix together all ingredients (except mineral water) up to one hour before serving. Refrigerate until needed and add mineral water just before serving.

(Adapted from: The Bartender's Guide by Peter Bohrmann, Salamandar Books Limited, 2001)

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Asian Rice Salad

2007-12-27T18:47:00.000-08:00

Serves 8

5C water
2C basmati rice
2Tbsp olive oil
1 large red onion, finely chopped
4 garlic cloves, crushed
1Tbsp finely chopped ginger
1 long red chilli, seeded and thinly sliced (or 1 small red capsicum, seeded and diced)
4 spring onions, finely sliced

Dressing:
2Tbsp soy sauce
1/2tsp sesame oil
2tsp black vinegar (available from Asian grocery stores)
1Tbsp lime juice
50g coriander leaves, roughly chopped

1. Bring water to the boil in a large saucepan, add rice and cook, uncovered, for 12-15 minutes over low heat, or until grains are tender. Drain and rinse under cold running water and transfer to a large bowl.

2. While rice is cooking, heat oil in a frying pan over medium heat. Add red onion, garlic, ginger & chilli (or red capsicum). Cook for 5-6 minutes or until onion is softened, but not browned and then add spring onions and cook for another minute. Remove from heat and add to drained rice.

3. Mix together all dressing ingredients and add to rice, tossing well to combine. Cover and refrigerate until ready to serve, preferably overnight to allow flavours to develop.

(Adapted from: Bbq Food, Murdoch Books, 2003)

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Coleslaw

2007-12-27T18:42:00.000-08:00

Serves 8 - 10

1/2 green cabbage
1/4 red cabbage
3 carrots
6 radishes
4 spring onions
15g parsley
1C light mayonnaise
salt & pepper

1. Remove the hard core from cabbages and finely shred the leaves with a sharp knife. Using the coarse grater attachment on a food processor, grate carrots & radishes and add to the bowl. Slice spring onions & chop parsley and add these to the bowl as well. At this stage you can cover and refrigerate the coleslaw for up to 3 hours.

2. When ready to serve add mayonnaise, season with salt & pepper and toss until well combined. Serve immediately.

(Adapted from: Cool Food, Murdoch Books, 2002)

Original Post

Mediterranean Lamb Pizza

2007-12-27T18:35:00.000-08:00

Serves 4

1 quartered, deseeded red capsicum
200g lamb mince
salt & pepper
2 zucchini, peeled into thin ribbons
4 small round pita breads
2Tbsp basil pesto
50g grated cheese
80g low fat ricotta
1Tbsp toasted pine nuts

1. Preheat oven to 200C and grill to high. Spray a large baking tray with olive oil spray and place capsicum under the grill, skin side up, for 5 minutes, or until blackened and blistered. Transfer to a plastic bag and set aside for 5 minutes. Peel off the skin and cut into strips.

2. Meanwhile, heat a frying pan over high heat and brown mince, remove to a bowl and season with salt & pepper. Add zucchini ribbons the the pan and cook, stirring for 4 minutes or until tender.

3. Spread pita breads with pesto, sprinkle with cheese and top with lamb, zucchini, capsicum, ricotta & pine nuts. Bake in preheated oven for 10 minutes, or until the cheese melts and bases become crispy.

Nutritional Information: (per serve)

Energy 1210kJ, Protein 21g, Fat (Total) 10g (Saturated) 3.5g, Carbohydrates (Total) 26g, Dietary fibre 4.5g.

(Source: Australian Good Taste, Volume 12 Number 11 - November 2007)

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Pavlova

2007-12-27T18:31:00.000-08:00

4 egg whites
1/4tsp salt
1C castor sugar
2tsp cornflour
1tsp white vinegar
1/4tsp vanilla essence
whipped cream & fruit to serve

1. Preheat oven to 180C and cut out a large circle (~26cm/10") from baking paper. Beat together egg whites & salt with an electric mixer until peaks form. Gradually add sugar until meringue becomes shiny. In a separate bowl, mix together cornflour, vinegar & vanilla essence, and add to meringue until it disappears.

2. Stick circle of baking paper to a baking tray with a little oil spray or water, pile meringue mixture onto tray and spread out, smoothing the sides. To make mini pavlovas, lightly spray 12 mini muffin pan holes with oil and divide mixture evenly amongst them.

3. Reduce heat to 150C and bake for 80 minutes (15 minutes for mini pavlovas). Turn oven off and leave pavlova inside to cool, with the door ajar.

4. When ready to serve, top with whipped cream & fruit.

(Source: Pavlova dish)

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Ratatouille

2007-12-27T18:23:00.000-08:00

Serves 8

1 full bulb of garlic (6-10 cloves)
1tsp olive oil, + 2 Tbsp extra
6 roma tomatoes
4 baby eggplants
3 zucchini
2 red capsicums
3 red onions
10 mushrooms

Dressing:
2 Tbsp balsamic vinegar
40ml olive oil

1. Preheat BBQ or oven to a moderately high heat. Trim the top off the garlic bulb so the cloves are slightly exposed, drizzle with olive oil and wrap in foil. Put in the BBQ or oven for 15 minutes before the other vegetables are put in.

2. Meanwhile, halve tomatoes, cut eggplants & zucchini into 1cm pieces on the diagonal, deseed the capsicums and cut into wedges, cut onions into 1cm rounds and halve & peel mushrooms. Lightly brush the vegetables with the extra olive oil and add to the BBQ or oven. Cook for 15-20 minutes (BBQ) or 30-40 minutes (oven) until cooked through and marked.

3. Remove vegetables to a large bowl and squeeze garlic cloves out of their skins over them. Mix together dressing ingredients and pour over vegetables, tossing lightly to coat.

Nutritional Information: (per serve)

Energy 603.7kJ, Protein 9.7g, Fat (Total) 9.7g (Saturated) 1.3g, Carbohydrates (Total) 8.4g (Sugars) 6.8g, Dietary Fibre 4.6g, Sodium 16.1mg, 3.3 serves of vegetables.

(Adapted from: Bbq Food, Murdoch Books, 2003)

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Vichyssoise

2007-12-27T18:13:00.000-08:00

Serves 4

3 large leeks
40g margarine
1 diced onion
500g peeled, chopped potatoes
850ml vegetable stock
2tsp lemon juice
pinch of ground nutmeg
1/4tsp ground coriander
1 bay leaf
salt & pepper
1 egg yolk
150ml light cream

1. Trim leeks, removing most of the green parts and finely slice the white parts. Melt margarine in a large saucepan and fry the leeks & onion for 5 minutes, without browning.

2. Add potatoes, stock, juice, nutmeg, coriander, bay leaf, salt & pepper to the pan and bring to the boil. Cover and simmer for 30 minutes. Allow to cool for a few minutes and then process with a stick blender.

3. Mix together egg yolk & cream and whisk into the soup over a low temperature. Reheat gently, without boiling and then refrigerate to chill thoroughly. This soup is traditionally served cold, but it is also good hot.

Nutritional Information: (per serve)

Energy 1295.5kJ, Protein 7.7g, Fat (Total) 18.3g (Saturated) 6.8g, Carbohydrates (Total) 27.2g (Sugars) 6.8g, Dietary Fibre 4.6g, Sodium 523.9mg, 3.1 serves of vegetables.

(Adapted from: Ultimate Recipes - Vegetarian, Parragon Books, 2001)

Original Post

Asian Style Chicken Meatballs

2007-12-27T18:06:00.000-08:00

Makes 30

500g chicken mince
2tsp grated ginger
2 crushed garlic cloves
1Tbsp chopped lemongrass
1 1/2C breadcrumbs
2Tbsp cornflour
2Tbsp soy sauce
1 lightly beaten egg
1Tbsp chopped coriander

1. Combine all ingredients in a large bowl, cover and refrigerate for at least an hour (or overnight).

2. Preheat oven to 180C and line 2 baking trays. Working with half of the mix at a time (and keeping the other half in the fridge), roll tablespoons of mixture into balls and place on prepared baking trays. Add more breadcrumbs if necessary. Cook for 10-15 minutes or until golden and cooked through.

(Source: Unknown)

Original Post

Orange Spiced Chicken with Couscous

2007-12-27T17:58:00.000-08:00

Serves 4

2 crushed garlic cloves
1Tbsp olive oil
2tsp finely grated orange zest
2tsp cumin
1tsp paprika
a pinch of cayenne pepper
600g diced, skinless chicken breast
1 halved, thinly sliced, medium brown onion
2 thinly sliced celery stalks
200g peeled, deseeded, coarsely grated pumpkin
1 coarsely grated zucchini
240g couscous
310ml boiling water
1/2C shredded, fresh basil leaves
1 peeled orange, cut into 2cm pieces
4Tbsp natural greek yoghurt

1. In a bowl mix together garlic, oil, zest, cumin, paprika, cayenne pepper & chicken and toss to combine. Cook this in 2 batches in a large frying pan over medium-high heat for 4-5 minutes or until cooked through. Transfer to a plate and cover with foil to keep warm.

2. Cook onion & celery stalks for 2-3 minutes until softened. Add pumpkin & zucchini and cook for another 2 minutes, or until tender.

3. In the meantime, place couscous in a large heatproof bowl and pour over boiling water. Cover and set aside for 5 minutes, then use a fork to separate the grains.

4. Add vegetable mixture, chicken, basil leaves & orange pieces and gently toss until combined. Divide among serving bowls and top each with 1Tbsp natural greek yoghurt.

Nutritional Information: (per serve)

Energy 2298.5kJ, Protein 43.5g, Fat (Total) 15.0g (Saturated) 4.4g, Carbohydrates (Total) 57.4g (Sugars) 9.2g, Dietary Fibre 3.5g, Sodium 132.2mg, 0.21 serves of fruit, 1.85 serves of vegetables.

(Source: Australian Good Taste, Volume 12 Number 2 - February 2007)

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Banana Smoothie

2007-12-27T17:50:00.000-08:00

Serves 1

1/2C skim milk
1/2C low-fat natural yoghurt
10g honey
1 roughly chopped, medium (100g) banana
mixed spice (optional)

Blend together all ingredients (except mixed spice) with a stick blender until smooth. Pour into a glass and top with a sprinkling of mixed spice, if desired.

Nutritional Information: (per serve)

Energy 1047.5kJ, Protein 15.4g, Fat (Total) 0.6g (Saturated) 0.2g, Carbohydrates (Total) 44.3g (Sugars) 41.2g, Dietary Fibre 2.2g, Sodium 168.5mg, Calcium 485.8mg, 0.7 serves of fruit.

(Source: Me!)

Original Post

Moroccan Chicken & Sweet Potato Pie

2007-09-20T23:45:00.000-07:00

Serves 6

1C flaked almonds
40g margarine (or butter)
1 brown onion, chopped
2 garlic cloves, crushed
2tsp grated fresh ginger
2tsp ground cinnamon, + 1tsp extra
1tsp turmeric
salt & pepper
4 eggs
2Tbsp lemon juice
2tsp olive oil
500g skinless chicken breast fillets
500g orange sweet potato
1Tbsp pure icing sugar, + 1 Tbsp extra
6 filo pastry sheets
olive oil spray

1. Preheat oven to 220C and line a large baking tray with non stick baking paper. Heat a large frying pan over medium heat and cook almonds for 5 minutes, or until toasted. Remove to a large heatproof bowl.

2. Melt margarine in saucepan over low heat and add onion, garlic, ginger, cinnamon & turmeric and cook, stirring, for 8 minutes. Season with salt and pepper. In a bowl, whisk together eggs & lemon juice and add to onion mixture. Cook, stirring, for 2 minutes or until cooked. Transfer to the bowl with the almonds and set aside to cool.

3. Heat oil in a large frying pan over medium-high heat and cook chicken for 8 minutes each side or until cooked through. Meanwhile, steam sweet potato for 10 minutes or until tender. Cool chicken and sweet potato for 10 minutes, then finely shred chicken. Add to onion mixture along with icing sugar and mix well.

4. Place filo pastry sheets on a clean surface and cover with damp teatowels. Place 2 sheets on the bench, overlapping by 5cm on the long side, to form a 40cm square. Spray with olive oil and then top with another 2 sheets in the opposite direction. Spray again with olive oil and finish with 2 more sheets facing the same direction as the first. Spoon chicken mixture into the centre and spread to form a 20cm diameter circle. Fold the edges of the filo over the mixture to enclose and scrunch the top of the filo together to form a bit of a dome.

5. Place the pie on the lined tray and spray with olive oil spray. Bake in oven for 25 minutes or until crisp and golden. Combine extra icing sugar & cinnamon and sprinkle over pie before cutting into wedges and serving.

Nutrition Information: (per serve)

Energy 2015.4kJ, Protein 30.4g, Fat (Total) 28g (Saturated) 4.4g, Carbohydrates (Total) 25.4g (Sugars) 10.5g, Dietary Fibre 4.3g, Sodium 232.7mg. 1.5 serves of Vegetables.

(Adapted from: Australian Good Taste, Volume 12 Number 6 - June 2007)

Original Post

Spinach & Cheese Pie

2007-09-20T23:31:00.000-07:00

Serves 6 as main, 12 as side

1kg frozen spinach
1/4C water
2tsp olive oil
2 red onions, chopped
300g low fat ricotta
200g reduced fat feta
3 eggs, lightly beaten
1/3C fresh herbs, chopped
1/3C toasted pine nuts
10 filo pastry sheets

1. Preheat oven to 180C and lightly grease a 20×30cm baking dish. Microwave spinach & water in a large bowl for 3-4 minutes or until completely defrosted and then drain thoroughly.

2. Heat oil in a large frying pan over medium heat and cook onions for 2 minutes or until soft. Add spinach and stir to combine. Cool slightly before stirring through cheeses, eggs, herbs & nuts.

3. Place 1 sheet filo pastry in the base of the greased baking dish, allowing edges to overhang sides. Spray with olive oil spray and cover with another sheet of filo pastry. Repeat until there are 5 sheets filo pastry in the base of the baking dish. Spoon in spinach filling and sprinkle with black pepper.

4. Tear another 5 filo pastry sheets into 5cm wide strips. Scrunch each strip into a loose ball and arrange over filling to cover. Lightly spray with olive oil and bake for 35-40 minutes until filling is cooked and pastry is golden on top. Cool for 10 minutes before cutting.

Nutrition Information: (per 6 or 12 serves)

Energy 1620 or 810kJ, Protein 26.8 or 13.4g, Fat (Total) 21.6 or 10.8g (Saturated) 7.4 or 3.7g, Carbohydrates (Total) 17.3 or 8.7g (Sugars) 3.9 or 2g, Dietary Fibre 9.5 or 4.8g, Sodium 829.3 or 414.7mg. 2.6 or 1.3 serves of Vegetables.

(Adapted from: Recipes+, Issue 14 - Jan/Feb 2007)

Original Post

Classic Meat Pie

2007-09-20T23:20:00.000-07:00

Serves 4

1 serve shortcrust pastry
400g lean beef mince
1 3/4C water, + 1/4C extra
1/2tsp salt
1/4tsp ground nutmeg
1/4tsp pepper
1 1/2tsp tomato sauce
2tsp worcestershire sauce
1/4C cornflour
1Tbsp plain flour
1 sheet puff pastry

1. Preheat oven to 220C, grease pie dish and line with shortcrust pastry.

2. Place mince, water, salt, nutmeg, pepper & sauces in a saucepan and bring to the boil over medium heat. Add any vegetables at this stage, for example onion, peas, potato &/or carrot. Allow the mixture to boil for 5 minutes.

3. In a bowl, mix together flours & extra water. Stir into meat mixture and simmer for 1-2 minutes, or until thickened. Allow to cool slightly before putting in prepared pie dish and topping with puff pastry. Prick with a fork and bake in oven for 20 minutes.

Nutrition Information: (per serve)

Energy 2986.8kJ, Protein 31.4g, Fat (Total) 31.6g (Saturated) 6.3g, Carbohydrates (Total) 74.1g (Sugars) 3.2g, Dietary Fibre 3.3g, Sodium 1104.7mg.

(Adapted from: Secrets of the Beechworth Bakery - The Beechworth Bakery Cookbook, 2005, Bas Publishing)

Original Post

Ratatouille Moussaka

2007-09-19T21:55:00.000-07:00

Serves 6

600g red capsicum
1kg eggplant
500g zucchini
1 onion, chopped
2 garlic cloves, crushed
500g lean beef mince
800g canned tomatoes
1tsp dried oregano
2C skim milk
2Tbsp margarine
40g plain flour
1/8tsp ground nutmeg
1 egg, lightly beaten
45g multigrain breadcrumbs
3Tbsp grated parmesan cheese
2Tbsp grated low fat cheddar cheese

1. Preheat grill on medium. Deseed and quarter capsicum and cut eggplant & zucchini lengthways into 1cm slices, so they are in long sheets not rounds. Line a baking tray with foil.

2. Spray a large frying pan with olive oil and heat over medium-low heat. Add onion & garlic and cook, stirring, for 7 minutes. Increase heat to medium-high, add mince and cook, breaking up with a wooden spoon, for 3 minutes or until browned. Add tomatoes & oregano and bring to the boil. Lower heat back to medium-low and cook, simmering, for 30 minutes or until thickened.

3. Meanwhile, place capsicum skin side up on the lined baking tray and place under grill for 6 minutes, or until blackened and blistered. Transfer to a plastic bag and set aside for 5 minutes to soften the skins. When cool, peel and halve lengthways. Grill zucchini and eggplant in 3 batches for 4 minutes each side and transfer to a plate.

4. While vegetables are grilling, make bechamel sauce by heating milk in a saucepan or the microwave until simmering. In another saucepan over medium-low heat melt margarine, remove from heat and stir in flour. Place back over heat and cook, stirring for 1 minute or until bubbling. Take off heat, gradually pour in the simmering milk and whisk until smooth. Put back onto the heat and cook, stirring, for 2 minutes or until the sauce thickens and comes to the boil. Reduce heat and simmer for 1 minute. Remove from heat and add nutmeg, allow to cool and then mix in egg.

5. Preheat oven to 180C and grease a 12C capacity baking dish with olive oil spray. Combine breadcrumbs and cheeses.

6. Cover base with half of eggplant, followed by all of the zucchini. Spread over half of the meat sauce and top with the rest of the eggplant, followed by all of the capsicum. Spread over remaining meat sauce and finish with bechamel sauce. Top with breadcrumb mixture.

7. Bake in oven for 35-40 minutes or until set and golden. Set aside for 5 minutes before serving.

To Freeze:

At end of Step 6, wrap the whole baking dish in 2 layers of plastic wrap and 1 layer of foil and chill for 4 hours in the fridge. Label, date and freeze for up to 3 months. When ready to eat thaw in the fridge overnight, remove plastic wrap and foil and bake in oven as per recipe. Cooking time may need to be increased if not completely thawed. Alternatively, defrost and heat in microwave as needed.

Nutrition Information: (per serve)

Energy 1638kJ, Protein 31.3g, Fat (Total) 14.4g (Saturated) 4.4g, Carbohydrates (Total) 29.9g (Sugars) 19.8g, Dietary Fibre 8.7g, Sodium 285.2mg. 6.6 serves of Vegetables.

(Adapted from: Australian Good Taste, Volume 12 Number 9 - September 2007)

Original Post

Pumpkin, Sage & Ricotta Lasagne

2007-09-19T21:47:00.000-07:00

Serves 4

1.2kg butternut pumpkin
2Tbsp olive oil
1/4tsp chilli flakes (or more to taste)
salt & pepper
2Tbsp chopped sage
1/4tsp ground nutmeg
350g reduced fat ricotta cheese
1 egg
1C parmesan cheese, + 1/4C extra
8 lasagne sheets
2Tbsp toasted pine nuts

1. Preheat your oven to 190C. Cut pumpkin into 2cm pieces, place on baking trays and drizzle with oil. Sprinkle with chilli flakes, salt and pepper and roast for 25 minutes.

2. Once cooled slightly, puree in a food processor with sage & nutmeg. Clean food processor and then process ricotta cheese, egg, parmesan cheese, salt & pepper.

3. Spray a 24cm square baking dish with olive oil, lay 2 lasagne sheets on the base and cover with half of the pumpkin. Add another 2 lasagne sheets and cover with ricotta mixture. Repeat layers, finishing with ricotta mixture.

4. Sprinkle the top with extra parmesan cheese, cover with foil and bake for 35 minutes. Remove foil, sprinkle with pine nuts and bake for a further 15 minutes or until golden. Stand for 5 minutes before serving.

Nutrition Information: (per serve)

Energy 2621.2kJ, Protein 32.3g, Fat (Total) 33.3g (Saturated) 13.3g, Carbohydrates (Total) 48.2g (Sugars) 14.8g, Dietary Fibre 5.3g, Sodium 869.8mg. 4 serves of Vegetables.

(Adapted from: delicious. magazine, July 2007)

Original Post

Pumpkin Gnocchi with Leek & Basil Sauce

2007-09-19T21:34:00.000-07:00

Serves 4

500g coliban potatoes
250g butternut pumpkin, deseeded, quartered
1C plain flour
2Tbsp olive oil
1/2 leek, cut into matchsticks
1/2C chopped basil leaves
1 long, deseeded, thinly sliced red chilli
40g margarine or butter

1. Preheat oven to 200C and line a couple of trays with baking paper. Roast potatoes & pumpkin for 1 hour or until tender. Cool for 20 minutes before peeling and mashing until smooth. Add flour and stir with a wooden spoon until combined. Turn out onto a lightly floured surface and knead until smooth, adding more flour if needed.

2. Divide dough into 4 portions and roll each into a 2cm diameter log. Use a lightly floured knife to cut into 2cm pieces and roll each piece into a ball. Roll over the back of a lightly floured fork to make gnocchi pattern. Place on a lined baking tray and set aside until needed. Bring a saucepan of water to the boil over high heat.

3. In the meantime, heat oil in a frying pan over medium heat. Add leek and cook for 1-2 minutes, stirring, until golden. Add basil leaves & chilli, and cook for a further 1-2 minutes. Use margarine (or butter) to deglaze the pan, pour sauce into a jug and keep warm.

4. Cook gnocchi in boiling water in batches for 2-3 minutes each, or until they rise to the surface. Use a slotted spoon to transfer to serving plates and top with leek and basil sauce.

Nutrition Information (per serve)

Energy 1642kJ, Protein 8.4g, Fat (Total) 18.1g (Saturated) 2.7g, Carbohydrate (Total) 46.3g (Sugars) 3.8g, Dietary Fibre 4.6g, Sodium 45.3mg. 2.75 serves of vegetables.

(Adapted from: Australian Good Taste Magazine, Volume 11 Number 7 - July 2006)

Original Post

Chocolate Shortcrust Pastry

2007-09-01T22:01:00.000-07:00

Makes 3 x 26cm tart bases

1C unsalted butter, softened
1C +2Tbsp icing sugar
1/2C ground hazelnuts
1-2tsp cinnamon
2 eggs
4 1/2C cake flour
2 1/2tsp baking powder
1 1/2Tbsp cocoa powder

1. Cream butter in a food processor or kitchenaid and mix in icing sugar, hazelnuts & cinnamon.

2. Add eggs, one at a time, while mixing constantly and then sift in cake flour, baking powder & cocoa powder.

3. Form dough into a ball, cover with plastic wrap and chill overnight.

Note – This dough also makes good shortbread cookies. Roll dough into logs and refrigerate until firm. Slice and bake for 10-12 minutes at 180C. Cool and drizzle with melted chocolate.

Nutrition Information: (per tart base)

Energy 6106.3kJ, Protein 23.2g, Fat (Total) 85.6g (Saturated) 47.8g, Carbohydrates (Total) 149.3g (Sugars) 50.9g, Dietary Fibre 7g, Sodium 471mg.

(Source: Sweet & Savoury Tarts, 2007, Eric Kayser)

Chocolate & Caramel Tart

2007-09-01T21:44:00.000-07:00

Serves 10-12

250g chocolate shortcrust pastry

Caramel layer:
1C brown sugar (white if using milk chocolate)
1C heavy cream or creme fraiche
1/4C butter
2 whole eggs
1 egg yolk
2 1/2Tbsp plain flour

Chocolate layer:
1 1/4C thickened cream
250g dark chocolate (or milk chocolate)

1/2C sugar, extra

1. Preheat oven to 160C. Allow dough to soften for 15 minutes, then roll out to desired thickness and use to line a greased 26cm tart pan. Prick with a fork and blind bake with pastry weights for 15 minutes.

2. Caramelise sugar in a saucepan until it turns a light amber colour. Incorporate cream and butter and set aside to cool slightly.

3. In another bowl beat together 2 whole eggs & 1 egg yolk and add in 2 1/2Tbsp flour. Pour this into the cooled caramel mixture and spread over tart base. Bake for 15-20 minutes or until the caramel is slightly foamy and set. Refrigerate until completely cooled.

4. Beat cream until stiff and fold in melted chocolate. Spread over cooled caramel tart base, smooth with a spatula and refrigerate for 1 hour or until set. Decorate with caramel made out of extra sugar and serve.

Nutrition Information (per 10 or 12 serves)

Energy 2516 or 2096kJ, Protein 7 or 6g, Fat (Total) 38 or 32g (Saturated) 24 or 20g, Carbohydrate (Total) 60 or 50g (Sugars) 50 or 41g, Dietary Fibre 0.8 or 0.7g, Sodium 90 or 75mg.

(Adapted from: Sweet & Savoury Tarts, 2007, Eric Kayser)

Original Post

Roast Pumpkin & Garlic Soup

2007-08-31T23:14:00.000-07:00

Serves 4

2.5kg butternut pumpkin
4 garlic cloves, unpeeled
salt & pepper
3 shortcut bacon rashers
1Tbsp olive oil
1 onion, finely diced
3tsp ground cumin
5C water
1 large vegetable stock cube
1/4C basil pesto
1 1/2Tbsp lemon juice
1/4C cream, to serve

1. Preheat oven to 200C and line 2 baking trays with baking paper. Peel and deseed and cut into 2cm pieces. Put these into the baking trays and scatter over garlic. Spray with olive oil spray and season with salt & pepper. Bake in the oven for 75 minutes or until tender.

2. Meanwhile, thinly slice bacon and cook for 3-4 minutes or until crispy. Drain on paper towel. Heat oil in a stockpot over medium heat and cook onion for 5 minutes or until soft. Add cumin and cook, stirring, for 30 seconds.

3. Add water & stock cube and bring to the boil. Add roasted garlic (peeled) and pumpkin, reserving 2C pumpkin, and cook for 10 minutes. Set aside for 5 minutes before processing with a stick blender until smooth. Add reserved pumpkin and cook until heated through.

4. Combine pesto & lemon juice in a bowl or empty sauce bottle. Ladle the soup among serving bowls and drizzle over pesto mixture and cream. Top with the bacon to garnish. Serve hot!

Nutrition Information (per serve)
Energy 1877kJ, Protein 22g, Fat (Total) 19.6g (Saturated) 7.2g, Carbohydrates (Total) 41.8g (Sugars) 27.5g, Dietary Fibre 8.4g, Sodium 982.6mg. 8.4 serves of vegetables.

(Adapted from: Australian Good Taste Magazine, Volume 12 Number 6 - July 2007)

Original Post

Chocolate Coated Truffles

2007-08-31T22:58:00.000-07:00

Makes approx. 30

360g chocolate
1/3C thickened cream
1Tbsp liquid flavouring (liqueur, essence, etc), &/or 60-100g solid flavourings (nuts or fruit), &/or 1/2tsp herbs or spices
360g chocolate, extra
40g copha
extra flavourings, to garnish

1. Melt together chocolate & cream in microwave for 1 minute. Stir and return for 20 second bursts until it is completely melted and smooth. Add flavourings and mix thoroughly to combine. Cover with cling wrap and place in the fridge for an hour to firm up.

2. Once firm, roll teaspoonfuls into balls and place on a baking paper lined tray. Return to the fridge for another 1-2 hours to firm again.

3. When firm again, melt extra chocolate along with copha. Using a skewer, pick up one ball at a time and dip in the melted chocolate, drain for a few seconds to remove extra chocolate until there is just a thin layer. Place back on the baking tray lined with baking paper and remove skewer.

4. Sprinkle with crushed nuts or other topping to cover up skewer hole. If topping with spices, as with the eggnog truffles below, use the tip of the skewer to cover up the hole with extra chocolate and then sprinkle with the spice. Return to the fridge until set and serve.

Hazelnut Truffles - Use milk chocolate for the inside and dip in dark chocolate. Flavour with hazelnut liqueur or vanilla essence and use 60g crushed hazelnuts in the mixture (you will need around the same amount again for the topping).

Macadamia Truffles - Use white chocolate for the inside and dip in milk chocolate. Flavour with vanilla essence and use 60g crushed macadamia nuts in the mixture (you will need around the same amount again for the topping).

Cherry Truffles - Use dark chocolate for both the inside and outside. Flavour with cherry liqueur or vanilla essence and use 100g chopped red glace cherries in the mixture (you will need around the same amount again - halved instead of chopped - for the topping).

Eggnog Truffles - Use white chocolate for both the inside and outside. Flavour with brandy and use 1/2tsp ground nutmeg in the mixture. Top with extra ground nutmeg.

Original Post

Shortcrust Pastry

2007-08-03T04:07:00.000-07:00

Makes 2 Pie Bases

1 3/4C plain flour
2/3C margarine
1C milk
2C plain flour, extra
2tsp salt

1. In a large mixing bowl rub together flour & margarine. Add milk and blend with a stick blender to form a smooth paste.

2. In a seperate bowl mix together extra flour & salt, add to the large bowl and bring together to form a dough. Make sure you don't overwork it.

3. Roll into a ball, cover in plastic wrap and allow to rest for 10-15 minutes on the bench.

4. Roll out to desired size and place in a greased pie dish.

Note - Any unused pastry can be frozen for future use.

Nutrition Information: (per pie base)

Energy 6216kJ, Protein 33.7g, Fat (Total) 60.4g (Saturated) 10.8g, Carbohydrates (Total) 196.1g (Sugars) 7.4g, Dietary Fibre 10g, Sodium 2818.7mg.

(Source: Secrets of the Beechworth Bakery - The Beechworth Bakery Cookbook, 2005, Bas Publishing)

Original Post

Cake Flour

2007-08-03T04:03:00.000-07:00

If you don't have any cake flour but need some for a recipe add 2Tbsp cornflour to every 1C of plain flour that you need.

Strawberry Mirror Cake

2007-08-03T00:22:00.000-07:00

Serves 6-8

Sponge Cake
3 eggs
3 egg yolks
3/4C caster sugar + 2Tbsp, extra
1tsp vanilla extract
3 egg whites
1/8tsp cream of tartar
2/3C cake flour

Soaking Syrup
1/2C water
1/3C caster sugar
2Tbsp strawberry liqueur

Strawberry Bavarian Cream
375g strawberries, hulled
2 1/2Tbsp unflavoured gelatin
5 egg yolks
2/3C caster sugar
1 1/2C milk
1Tbsp lemon juice
2-3 drops red food colouring
1 3/4C cream

Strawberry Mirror
550g strawberries, hulled
3/4C caster sugar
3/4C water + 1Tbsp, extra
1tsp lemon juice
1Tbsp strawberry liqueur
1Tbsp unflavoured gelatin
2-3 drops red food colouring

To make sponge cake:
1. Preheat oven to 230C and grease and flour a 28 x 43cm baking tray, or 2 23cm round cake tins. Line the pans with baking paper to fit.
2. Beat together eggs, egg yolks & caster sugar using an electric mixer until thick and pale, add in vanilla extract.
3. In a clean bowl, beat egg whites until foamy, add cream of tartar to stabilise and continue to beat until peaks form. Add in extra caster sugar and beat until stiff and glossy.
4. Sift cake flour over egg yolk mixture and fold in. Stir in a quarter of the egg white mixture and carefully fold in the rest.
5. Spread batter evenly into pan(s) and bake for 7-10 minutes, until light brown and springy. Cool for 5 minutes before cutting out 2 circles about 4cm smaller than your springform pan. Set aside.

To make soaking syrup:
6. Combine water & caster sugar in a saucepan and bring to the boil to dissolve sugar. Cool to room temperature and flavour with liqueur. Set aside.

To make bavarian cream:
7. Puree strawberries and strain to remove seeds. Sprinkle gelatin over the puree and set aside until spongy.
8. Combine egg yolks with sugar and beat until light.
9. Bring milk to the boil and pour over yolk mixture, stirring with a wooden spoon. Return the mixture to the saucepan and cook over medium heat, stirring constantly, until your finger leaves a clear trail when drawn across the back of the spoon. Do not boil.
10. Remove from heat and stir in gelatin mixture. Pour into a stainless steel bowl placed over a bowl of ice water and stir in lemon juice & food colouring. Cool over the ice water, stirring until mixture thickens.
11. Whip cream until soft peaks form and fold into gelatin mixture.

To assemble the cake:
12. Spray a springform pan with oil and fit a cardboard circle covered in foil into the bottom of the pan. Centre one sponge cake layer in the bottom of the pan, brush with some soaking syrup to moisten and pour over half of the bavarian cream.
13. Centre the second sponge cake layer and cover with remaining bavarian cream. Smooth with a spatula and refrigerate until set, around 1-2 hours.

To make strawberry mirror:
14. Crush strawberries with a potato masher in a saucepan over low heat. Add sugar & water and simmer slowly for 10 minutes.
15. Pour juice and pulp through a damp jelly bag (or tea towel pegged to a large bowl) and drain for 15 minutes, without pressing down on the fruit.
16. Place lemon juice, liqueur & extra water in a small bowl and sprinkle over gelatin. Set aside until spongy and soft.
17. Measure out 1 1/2C of the strained strawberry juice and place in a saucepan. Bring to the boil and pour over gelatin mixture. Stir to dissolve gelatin and add red food colouring.
18. Place bowl over a bowl of ice water and stir until the mixture is syrupy. Pour syrupy mixture over the top of the cake and refrigerate until set.

To serve:
19. Heat sides of pan up slightly using a hair dryer or warm tea towel.
20. Run a knife around the edge of the mirror, making sure to separate it from the edge all the way around. Unlatch the springform pan slowly.
21. Decorate, slice into wedges and serve.

Nutritional Information: (per 6 or 8 serves)

Energy 3623 or 2718kJ, Protein 25 or 19g, Fat (Total) 30 or 23g (Saturated) 16 or 12g, Carbohydrate (Total) 117 or 88g (Sugars) 105 or 79g, Dietary Fibre 1.9 or 1.4g, Sodium 181 or 136mg. 0.5 or 0.375 serves of fruit.

(Adapted from: Cakes and Pastries At The Academy, 1993, California Culinary Academy)

Original Post

Vegetable Medley Pie

2007-08-03T00:09:00.000-07:00

Serves 4-6

shortcrust pastry, preferably home-made
2 potatoes, peeled
1 zucchini, diced
100g carrot, diced
100g pumpkin, diced
1 large potato, extra, diced
1C broccoli florets
1Tbsp butter or margarine
1/2 onion, diced
1Tbsp mixed herbs
1/2C frozen peas
1/2C corn kernels
1/4C cream
1 egg, lightly beaten
2/3C grated tasty cheese
salt & pepper
1/4C grated tasty cheese, extra, to top

1. Preheat your oven to 200C. Line base of pie dish with shortcrust pastry.

2. For the filling, bring a large pot of water to the boil and boil potatoes until tender. Remove potatoes from water (keep boiling water in pot) and dry mash, measure out 2/3C for the pie and set aside.

3. Blanch diced vegies and broccoli florets in the boiling water for 5 minutes. Drain vegies well and add to measured mashed potato along with butter, onion, herbs, peas, corn, cream, egg & cheese. Season with salt and pepper and pour into prepared pie base.

4. Top with extra cheese and bake in oven for 30-40 minutes, or until cooked and golden.

Nutrition Information: (per 4 or 6 serves)

Energy 2696.2 or 1797.5kJ, Protein 25.8 or 17.2g, Fat (Total) 26.2 or 17.5g (Saturated) 7.2 or 4.8g, Carbohydrates (Total) 71.8 or 47.8g (Sugars) 7.5 or 5g, Dietary Fibre 8.2 or 5.5g, Sodium 1154.6 or 769.7mg. 3.6 or 2.4 serves of Vegetables.

(Adapted from: Secrets of the Beechworth Bakery - The Beechworth Bakery Cookbook, 2005, Bas Publishing)

Original Post

Parmesan & Polenta Chicken

2007-08-02T23:57:00.000-07:00

Serves 4

2tsp dijon mustard
2Tbsp lemon juice
1 garlic clove, crushed
1Tbsp olive oil + 2Tbsp extra
2tsp honey
salt & pepper
2 corn cobs
2 x 200g chicken breast fillets
plain flour, to dust
2 eggs, lightly beaten
1/2C polenta
1/3C finely grated parmesan cheese + extra, to serve
100g baby spinach leaves
1/2C basil leaves

1. Preheat oven to 220C. Brush 2 corn cobs with a little olive oil, place in a baking dish and roast for 25 minutes or until golden. Slice the kernels of corn off the cob and set aside.

2. To make dressing combine mustard, lemon juice, garlic, olive oil, honey, salt & pepper in a screw top jar and shake to combine.

3. Slice chicken fillets in half horizontally, dust with flour, dip in eggs and press into combined polenta & parmesan cheese. Heat extra olive oil in a frying pan and cook chicken for 2-3 minutes each side over medium heat, or until golden and cooked through.

4. Arrange chicken and corn along with baby spinach & basil leaves on 4 plates and drizzle over dressing. Sprinkle with extra parmesan cheese if desired.

Nutritional Information: (per serve)

Energy 1988.8kJ, Protein 33.1g, Fat (Total) 22.1g (Saturated) 5.3g, Carbohydrates (Total) 37.4g (Sugars) 4.6g, Dietary Fibre 3.3g, Sodium 261mg. 1 serve of vegetables.

(Source: Donna Hay Magazine, Issue 31)

Original Post

Roasted Red Capsicum & Tomato Soup

2007-07-03T02:42:00.000-07:00

Serves 8

2Tbsp olive oil
2 large brown onions, chopped
4 garlic cloves, crushed
2tsp ground cumin
1/2tsp paprika (or cayenne pepper)
1kg ripe tomatoes, chopped
1L vegetable stock
2 x 340g bottles roasted capsicums (or 440g capsicums, roasted)
2 x 410g cans tomato puree
salt and pepper

1. Heat oil in a large saucepan over medium heat and cook onions for 3 minutes or until soft. Add garlic, cumin & paprika and cook, stirring, for 1 minute.

2. Add tomatoes, stock, capsicums & tomato puree and bring to the boil. Cook for around 8 minutes, until the tomatoes are tender.

3. Remove from the heat and puree with a stick blender.

4. Season with salt and pepper and serve.

Nutritional Information: (per serve)

Energy 626.3kJ, Protein 4.3g, Fat (Total) 4.9g (Saturated) 1g, Carbohydrates (Total) 23.5g (Sugars) 14.5g, Dietary Fibre 5.4g, Sodium 585.6mg. 4.3 serves of vegetables.

(Adapted from: Australian Good Taste Magazine, Volume 12 Number 6 - June 2007)

Original Post

Strawberry & Coriander Crumble

2007-07-02T20:58:00.000-07:00

Serves 4

oil spray
8tsp whole coriander
desiccated coconut

Streusel Topping:
8Tbsp unsalted butter (or margarine)
1/2C brown sugar, tightly packed
1/4tsp salted butter
3Tbsp plain flour
1C oats (or substitute crushed nuts for part or all)

Filling:
4Tbsp unsalted butter (or margarine)
2 1/2Tbsp brown sugar
2 apples, peeled and diced
300g frozen strawberries
2Tbsp balsamic vinegar
2Tbsp dried coriander leaves

1. Preheat oven to 180C and spray 4 ramekins or 1 large pudding dish with oil. Crush whole coriander in a mortar and pestle until fine.

2. To make the streusel topping mush up butter with a rubber spatula until it is smooth. Work in brown sugar, half of the coriander from the mortar and pestle & salt. Then stir in flour & oats. Spread the mixture onto a piece of baking paper and place in the freezer for at least 20 minutes.

3. In the meantime, make the fruit filling. Melt butter in a frying pan over high heat, sprinkle over brown sugar and when it bubbles add in apples & the other half of the coriander from the mortar and pestle. Cook for around 3 minutes and remove to a mixing bowl.

4. Put strawberries in a blender and blend until smooth. Place in the saucepan with balsamic vinegar & dried coriander leaves and cook, stirring, for a few minutes until it is bubbling. Pour strawberry sauce over apple pieces and stir gently to combine.

5. Divide fruit filling evenly between ramekins, or just put it all in one big pudding dish. Break off pieces of streusel topping and scatter them over the fruit. Place ramekins on a baking tray and bake for 20-25 minutes, until bubbling and golden. A large pudding dish may take a little longer, around 35 minutes.

6. Sprinkle with desiccated coconut and serve hot.

(Adapted from: Tropical Crumble, in Baking - From My Home to Yours by Dorie Greenspan, 2006, Houghton Mifflin Publishing Company)

Original Post

Low Fat Cottage Pie

2007-07-02T20:40:00.000-07:00

Serves 6

1kg sebago or nicola potatoes, peeled and chopped
1/2C skim milk
2tsp olive oil
1 brown onion, diced
2 carrots, diced
2 celery stalks, diced
750g lean beef mince
1/2C beef stock (or red wine)
1/4C salt reduced tomato sauce
2tsp worcestershire sauce
pepper
1C frozen peas
1 Tbsp olive oil spread
1/2C grated low fat cheese

1. Preheat your oven to 180C. Bring a pot of water to the boil and cook potatoes for 15-20 minutes or until tender. Once cooked, drain potatoes and return to pan. Shake over low heat for 2 minutes to dry out potatoes. Add milk and mash until smooth.

2. In the meantime, heat oil in a saucepan over medium-high heat and add onion, carrots & celery. Cook the vegetables for 5-7 minutes or until tender. Add mince and cook, stirring, for 5 minutes or until browned. Add stock and cook for 4 minutes before adding tomato sauce, worcestershire sauce & a sprinkling of pepper. Reduce the heat to medium-low and simmer, covered, for 15 minutes. Remove from heat and stir in peas.

3. Spoon mixture into a baking dish (around 10C capacity) and top with mashed potato. Brush with spread & sprinkle over cheese. Bake for 20-25 minutes or until golden & serve.

Nutritional Information: (per serve)

Energy 1607kJ, Protein 31.9g, Fat (Total) 13.1g (Saturated) 4.5g, Carbohydrates (Total) 28.4g, Dietary Fibre 4.7g, Cholesterol 64mg, Sodium 154mg. 3.7 serves of vegetables.

(Adapted from: Super Food Ideas Magazine, Issue 82 - June 2007)

Original Post

Linguine with Bacon, Mushrooms & Feta

2007-07-02T20:25:00.000-07:00

Serves 4

500g linguine pasta
1Tbsp olive oil
4 bacon rashers, chopped
2 garlic cloves, crushed
1 red onion, thinly sliced
150g mushrooms, sliced
125ml thickened cream
1Tbsp dijon mustard
2Tbsp parsley
1Tbsp thyme leaves
pepper
100g feta cheese

1. Cook pasta according to packet directions. While it is cooking, heat oil in a frying pan over medium-high heat and cook bacon, garlic & onion for about 3 minutes, until the onion softens.

2. Add mushrooms and cook for another 2 minutes before adding cream & mustard and cooking until the sauce thickens slightly, around 2-3 minutes.

3. Once the pasta is cooked, drain well and return to the pot. Pour cream mixture over the pasta, add parsley & thyme and toss gently to combine.

4. Divide among serving bowls, season with pepper and sprinkle with crumbled feta.

Nutritional Information: (per serve, before changes - rough)

Energy 2735kJ, Protein 25g, Fat (Total) 28g (Saturated) 17g, Carbohydrate (Total) 75g, Dietary Fibre 6.5g.

(Adapted from: Australian Good Taste Magazine, Volume 12 Number 3 - March 2007)

Original Post

Bagels

2007-06-27T22:30:00.000-07:00

Makes 14

1 1/2C hot water
3Tbsp honey or sugar
2Tbsp dry yeast
4C bread (high gluten) flour
1tsp salt
olive oil
4Tbsp malt syrup or sugar
handful of polenta
1 egg white
3Tbsp cold water
Toppings (such as poppy seeds, sesame seeds, garlic seasoning or mixed herbs)

1. Pour water into a large mixing bowl and stir in honey or sugar. Once dissolved, sprinkle yeast over the water and stir in to dissolve as well. Set this aside for 10 minutes to activate the yeast, it should become frothy.

2. Add in 1 1/2C flour & salt and start mixing it in with your hand (just one, keep the other one clean to add in more flour). Add in another 1/2C flour and mix in well. Repeat with another 2C bread flour, adding less each time until dough is stiff enough to knead on the benchtop. You will need around 4C of bread flour in total.

3. Knead the dough until it is elastic, it will be heavier and stiffer than a regular bread dough, but it shouldn't tear easily when stretched.

4. Place dough in a lightly oiled bowl, roll dough in the bowl so it is covered in a film of oil and cover the bowl with a damp teatowel. Put the bowl in a warm place until the dough has double in volume. In the meantime, bring 2 large pots of water to the boil. Add half of the malt syrup or sugar to each pot to make the bagels nice and shiny. Preheat oven to 200C.

5. Once the dough has risen, take it out of the bowl and punch it down really hard. Divide the dough into 14 roughly equally sized pieces. To form bagel shapes poke a hole in the middle with a couple of fingers, then stretch the bagel out. Make the holes large so they don't completely disappear.

6. Let them rise for another 10 minutes so they rise by about a quarter again. Turn the pots down to a lower heat so they are just barely simmering and drop bagels in, about 3 at a time. They should sink to the bottom and then float up gracefully. Simmer them for 3 minutes, then turn them over and simmer for another 3 minutes, remove from the water and drain on some clean teatowels.

7. Sprinkle a couple of baking trays with polenta and place bagels on top. Brush bagels with combined egg white & cold water and sprinkle with toppings. Bake for 25 minutes, then turn over and bake for another 10 minutes. Remove from the oven, cool and slice.

Nutritional Information: (per bagel)
Energy 738.4kJ, Protein 4.7g, Fat (Total) 0.4g (Saturated) 0.1g, Carbohydrate (Total) 38.3g (Sugars) 5.3g, Dietary Fibre 2.4g, Sodium 168.1mg, Calcium 13.6mg, Potassium 717.3mg.

(Adapted from: Jewish Food Recipe Website)

Original Post

Sausage & Lentil Casserole

2007-06-25T23:12:00.000-07:00

Serves 4-6

olive oil spray
800g thick lean sausages or vegetarian sausages
1Tbsp olive oil
1 large red onion, diced
2 garlic cloves, crushed
2tsp ground cumin
1 large red capsicum, cut in large dice
400g can diced tomatoes
400g can brown lentils, drained and rinsed
1/2C salt-reduced chicken or vegetable stock
1 large zucchini, cut in large dice
100g baby spinach leaves, roughly chopped

1. Preheat your oven to 180C, lightly spray a flameproof casserole dish with olive oil spray and place over a medium heat. Separate sausages and prick with a fork, cook in the casserole dish until browned all over. Remove from the pan and cut each into 3 pieces.

2. Drain any fat from the pan and heat oil, add onion, garlic & cumin and cook, stirring for 2 minutes. Add capsicum, tomatoes, lentils & stock and bring to the boil.

3. Put the lid on the casserole dish and bake in the oven for 20 minutes, until sausages are cooked and sauce has thickened slightly.

4. Add in zucchini and bake uncovered for a further 10 minutes. If serving with rice, cook it now.

5. Take the casserole out of the oven, stir through baby spinach and stand for 5 minutes before serving over rice, if using.

Nutritional Information: (per serve made with lean sausages, 4 or 6 serves)
Energy 2168.8 or 1445.8kJ, Protein 36.3 or 24.2g, Fat (Total) 17.7 or 11.8g (Saturated) 7.6 or 5.0g, Carbohydrate (Total) 46.8 or 31.2g (Sugars) 10.1 or 6.8g, Dietary Fibre 6.8 or 4.5g, Sodium 1309.5 or 873mg. 4.7 or 3.1 serves of vegetables.

Nutritional Information: (per serve made with vegetarian sausages, 4 or 6 serves)
Energy 2152.8 or 1435.2kJ, Protein 44.3 or 29.6g, Fat (Total) 16.1 or 10.7g (Saturated) 2.8 or 1.8g, Carbohydrate (Total) 38.8 or 25.9g (Sugars) 11.9 or 8g, Dietary Fibre 12.0 or 8g, Sodium 1727.5 or 1151.7mg. 4.7 or 3.1 serves of vegetables.

(Adapted from: Recipes+ Magazine, Issue 16 - May/June 2007)

Original Post

Cauliflower, Bean & Bacon Soup

2007-06-24T23:16:00.000-07:00

Serves 9

4Tbsp olive oil
2 brown onions, finely diced
6 garlic cloves, crushed
500g cauliflower florets, chopped
250g shortcut bacon rashers, trimmed and chopped
4 x 400g cans cannellini beans, drained and rinsed
8C salt reduced chicken stock
4Tbsp thyme leaves

1. Heat oil in a large stockpot over medium heat and add onions, garlic, cauliflower and bacon. Cook, stirring, for 5 minutes or until the onion is translucent. Remove some bacon to garnish with, leave it all in if freezing.

2. Add 3 cans of beans to the pot, reserving the final can. Pour in stock, cover and bring to the boil. Reduce heat and simmer, partially covered, for 6 minutes or until cauliflower is tender.

3. Remove from heat and puree with a stick blender, or puree in food processor in batches. Season with pepper, add reserved beans and mix in half the thyme leaves. If freezing add in all of the thyme leaves. Return to a low heat to cook for 2 minutes or until hot.

4. Serve topped with bacon and thyme. To freeze, allow to cool, spoon into plastic containers, label and freeze for up to 2 months.

Nutritional Information: (per serve)
Energy 1380.2kJ, Protein 20.8g, Fat (Total) 9.8g (Saturated) 2.1g, Carbohydrate (Total) 40.6g (Sugars) 8.5g, Dietary Fibre 13.4g, Sodium 1534.7mg, Calcium 83.8mg, Potassium 816.6mg. 3.49 serves of vegetables.

(Adapted from: Super Food Ideas Magazine, Issue 82 - June 2007)

Original Post

Curry Chicken & Pumpkin Pie

2007-06-24T00:14:00.000-07:00

Serves 4-6

800g chicken thigh fillets, cut into 2cm dice
1Tbsp olive oil
600g butternut pumpkin, cut into 2cm dice
1/3C Thai green curry paste
270ml can light coconut milk
3 sheets puff pastry, thawed
1 egg, lightly beaten
steamed vegetables, to serve

1. Heat a pan over high heat and stir fry chicken in 2 batches using half of the oil for each batch. Once light golden (about 2 minutes) remove chicken and juices to a bowl.

2. Stir fry curry paste for 30 seconds, until aromatic. Add coconut milk and bring to the boil before adding in the diced pumpkin. Reduce the heat to medium, cover and cook for 6-8 minutes or until pumpkin is almost tender.

3. Return chicken to the pan and cook, uncovered, for a further 4 minutes. Spoon mixture into a 6 cup capacity pie or casserole dish and set aside for 10 minutes to cool slightly and preheat oven to 220C.

4. Cut 1.5cm strips out of one sheet of pastry and use to line the edges of the pie dish. Layer remaining sheets over the top of the pie, using any scraps to make decorative shapes with cookie cutters for the top of the pie. Trim excess pastry with a sharp knife and cut a cross in the centre of the pie to allow steam to escape.

5. Brush the top of the pie with a lightly beaten egg. Bake for 30-35 minutes or until golden, serve with steamed vegetables.

Nutritional Information: (per 4 or 6 serves)
Energy 3377 or 2251.3kJ, Protein 54 or 36g, Fat (Total) 36.3 or 24.2g (Saturated) 18 or 12g, Carbohydrates (Total) 68.1 or 45.4g (Sugars) 3.8 or 2.5g, Dietary Fibre 3.9 or 2.6g, Sodium 1016 or 677.3mg. 2 or 1.3 serves of vegetables.

(Source: Super Food Ideas Magazine, Issue 82 - June 2007)

Original Post

Self-Saucing Chocolate Pudding

2007-06-23T00:02:00.000-07:00

Serves 4-6

1/4C unsalted butter
1/4C brown sugar, + 1/2C extra
3/4C caster sugar
1 egg, lightly beaten
1C self raising flour
4Tbsp cocoa, + 2Tbsp extra
1/2C milk
1 1/2C boiling water (1 3/4C for oven method)
cream or ice cream, to serve

1. Preheat oven to 175C (if using).

2. Cream together butter and sugars. Once they are pale add in the egg and mix well.

3. Sift together flour & cocoa and measure out milk. Add flour and milk, alternately, to butter mixture and mix well. Pour batter into a microwave safe cake pan or ovenproof dish.

4. Combine extra cocoa & brown sugar and rub together. Sprinkle over batter and gently pour boiling water over everything.

5. Cook on medium power in microwave for 10 minutes, scrape off any overflow and return for a further 5 minutes. If using the oven, cook for 40-45 minutes.

6. Serve immediately with cream or ice cream.

Nutritional Information: (per 4 or 6 serves)

Energy 2510.5 or 1673.7kJ, Protein 8.6 or 5.7g, Fat (Total) 17.2 or 11.5g (Saturated) 10.5 or 7.0g, Carbohydrates (Total) 108.1 or 72.1g (Sugars) 77.1 or 51.4g, Dietary Fibre 5.4 or 3.6g, Sodium 294.3 or 196.2mg.

(Adapted from: Cookery the Australian Way, 1998, Macmillan publishing)

Original Post

Sweet & Sour Pork

2007-06-04T22:14:00.000-07:00

Serves 4-6

900g lean pork, cut into small strips
1C water
6 whole cloves
1/4C butter + 2Tbsp extra
1C brown sugar
1/4C arrowroot
1/4C soy sauce + 2Tbsp extra
1/4C vinegar
1 1/2C pineapple juice
1/2tsp onion powder
1/2tsp grated ginger
1 green capsicum, cut into large pieces
1 carrot, cut into thin rounds
1 onions, cut into thin slices
2Tbsp cornflour
1/2C oil, to shallow fry

1. Place pork, water & cloves in a pan. Bring to the boil and then reduce the heat to simmer for 25 minutes, or until pork is tender. Drain, remove cloves and cool. While meat is cooking combine butter, sugar, arrowroot, soy sauce, vinegar, pineapple juice, onion powder & ginger in a saucepan over low heat and cook, stirring constantly for a couple of minutes, until thickened.

2. Cook capsicum, carrot & onion in a large pan with extra butter for a few minutes until softened.

3. While they are cooking mix together extra soy sauce & cornflour and use it to coat cooled pork. Heat oil (or shortening or butter/margarine) and fry pork pieces until brown and crisp.

4. Add pork and sweet & sour sauce to vegetables and mix together. Serve over rice.

(Adapted from: The McCormicks Spice of the World Cookbook, 1964, McGraw-Hill Inc.)

Original Post

Extreme Makeover Spaghetti & Meatballs

2007-06-03T04:21:00.000-07:00

Serves 6

300g lean beef mince
300g lean pork mince
2Tbsp grated parmesan cheese
2tsp worcestershire sauce
2tsp dijon mustard
115g mushrooms, finely diced
1 carrot, peeled & grated
1 egg, lightly beaten
3/4C fresh breadcrumbs
800g can tomatoes
1 salt reduced stock cube
2 garlic cloves, crushed
1 lemon, zested
2Tbsp chopped parsley
500g spaghetti

1. Heat oven to 180C and line 2 baking trays with baking paper. In a large bowl combine beef mince, pork mince, parmesan cheese, worcestershire sauce, dijon mustard, mushrooms, 1 carrot, egg & breadcrumbs. Mix together with clean hands and season with pepper.

2. Shape tablespoonfuls of mixture into balls using damp hands and place onto prepared baking trays. Spray well with olive oil spray and bake in oven for 12-15 minutes or until browned and cooked.

3. While the meatballs are in the oven place tomatoes, 250ml water, stock cube, garlic, lemon zest & parsley in a large saucepan, bring to the boil, reduce heat to medium and simmer for 10-15 minutes.

4. Cook spaghetti according to packet directions, until al dente. When meatballs are done add to sauce and simmer for 5 minutes. Serve meatballs and sauce over drained spaghetti, sprinkled with parmesan cheese.

Nutritional Information: (per serve)
Energy 2201kJ, Protein 34.6g, Fat (Total) 11.1g (Saturated) 3.4g, Carbohydrate (Total) 67.8g (Sugars) 5.5g, Dietary Fibre 5.7g, Sodium 433mg, 2.4 serves of vegetables.

(Source: Healthy Food Guide Magazine, November 2006)

Original Post

Chocolate Glaze

2007-06-03T04:16:00.000-07:00

For cakes (& soft pretzels)

2 1/2Tbsp cocoa
2Tbsp water
1Tbsp oil
1Tbsp cornflour
1C icing sugar

Mix all ingredients together. It is quite runny to start with, but the cornflour helps it to set to a very nice glaze.

(Source: Me!)

Original Post

Soft Pretzels

2007-06-03T04:00:00.000-07:00

Makes 8

2 1/2C plain flour
1/2tsp salt
1tsp sugar + 1tsp extra
1pkt (2 1/4tsp) instant dry yeast
1C warm water + 1/2C extra
3Tbsp butter

1. Sift together flour, salt & sugar. Add yeast & water and work together with your hands. Once you can form a ball with the dough (You may need to add a little more water if it is dry or flour if it is sticky).

2. Remove from the bowl and knead on a lightly floured bench for 8-10 minutes, until smooth. I used my Kitchenaid with the dough hook attachment to do this work for me, it took around 5 minutes. Lightly dust the dough ball with flour and place in an oiled bowl. Cover the bowl with plastic wrap and sit in a warm place to rest for 30 minutes to an hour.

3. Preheat your oven to 250C and line 2 trays with baking paper. Once the dough has risen, divide it into 8 equal portions. One at a time, roll each portion out into a long rope (around 35cm long), cross the rope over itself to form a circle with around 1/5 of the rope sticking out at each end. Twist the ends over themselves and secure each on either side of the pretzel.

4. Dip each pretzel in sugar-water mix made up with extra water & sugar and place on the prepared baking trays. After they have rested for 15 minutes put them in the oven to bake for 5 minutes, switch the trays around and bake for a further 5 minutes.

5. While the pretzels are in the oven for the last 5 minutes, melt butter and use it to brush the pretzels as soon as they come out of the oven. Use all of the butter, they will keep soaking it up.

6. Top with chosen toppings and serve warm.

Suggested Toppings:
Garlic Herb Mix (commercial)
Cinnamon Sugar (mix using the proportions in the Cinnamon & Jam Donut Recipe and add some honey to the butter glaze)
Chocolate Glaze

(Source: Ivonne from Cream Puffs in Venice)

Original Post

Strawberry Smoothie

2007-05-23T03:03:00.000-07:00

Serves 1

1/2C skim milk
1/2C low-fat natural yoghurt
1Tbsp honey
1/4tsp vanilla extract
150g strawberries, hulled & quartered*

Blend all ingredients together with a stick blender until smooth. Pour into a glass and top with a couple of halved strawberries, if desired.

*substitute for other fruits if preferred.

Nutritional Information: (per serve - with strawberries)Total fat 1.9g (Saturated Fat 0.9g), Sodium 181.0mg, Total carbohydrates 44.7g (Sugars 38.0g), Dietary fibre 3.0g, Protein 12.7g, Calcium 483.6mg, Potassium 491.0mg, 1 serve of fruit

(Source: Me!)

Original Post

Banana & Parsley Bread

2007-05-22T00:10:00.000-07:00

1 1/2C plain flour
1tsp bicarbonate of soda
3/4C caster sugar
2Tbsp butter, melted
3 bananas, mashed
3/4C roughly chopped flat-leaf parsley *
1/2C chopped walnuts *

1. Preheat oven to 180C and grease a 23 x 10cm loaf tin.

2. In a medium sized bowl sift together flour, bicarbonate of soda & sugar. Add butter, bananas, parsley & walnuts and mix gently until just combined.

3. Decorate top of mixture with some extra parsley leaves and bake in oven for 50-55 minutes.

4. Cool in tin for 10 minutes before turning out onto wire rack to cool completely. Serve toasted and spread with butter.

Note: If you aren't game enough for parsley you can omit it, just increase walnut to 1C. Alternatively you can use chocolate chips in place of walnuts, or a mixture of both.

(Adapted from: Ruth from Once Upon a Feast, found through Deborah at Humble Housewife)

Original Post

Crumbed Bananas

2007-05-21T23:58:00.000-07:00

Serves 4

2 slices of bread
handful of herbs (eg. mint or parsley)
4 bananas
1/4C flour
1 egg, lightly beaten

1. Whiz bread & herbs together in a food processor until fine crumbs form.

2. Peel bananas and cut in half, dip in flour, then egg and finally into the breadcrumb mix.

3. Cook in oven at 180C for 15-20 minutes or until golden (or you could deep fry them). Serve with butterscotch sauce.

(Source: Me!)

Original Post

Butterscotch Sauce

2007-05-21T23:51:00.000-07:00

Serves 2

3Tbsp custard or cream
20g unsalted butter
2/3C brown sugar
2tsp lime juice

Heat all ingredients in a saucepan and mix until combined and bubbling.

(Adapted from: Kitchen by Marie Claire, 2004, Murdoch Books)

Original Post

Mini Cheesecakes with Strawberries & Cream

2007-05-21T05:14:00.000-07:00

Makes 12

125g plain sweet biscuits (like Marie)
90g butter, melted
1/2 punnet strawberries
2tsp caster sugar
250ml thickened cream
2Tbsp icing sugar
250g ricotta cheese
250g cream cheese
3 eggs
1/2C caster sugar, extra
1/2tsp vanilla extract

1. Preheat oven to 160C and grease a mini muffin pan. Place biscuits in a food processor and process until finely ground. Mix with butter, spoon evenly into 12 mini muffin holes and press down firmly with the back of a spoon. Refrigerate for at least 30 minutes.

2. To make strawberries and cream, hull and quarter strawberries and sprinkle with caster sugar, mix gently and refrigerate until needed to allow strawberries to sweeten and soften. Whip together cream and icing sugar until soft peaks form.

3. Meanwhile, mix together cheeses, eggs, extra caster sugar & vanilla. Spoon evenly into muffin holes and bake in oven for 25-30 minutes.

4. Allow to cool completely in the pan, before running a knife around the edge of each mini cheesecake and carefully unmoulding. To serve, top each mini cheesecake with whipped cream and strawberries.

(Source: Unknown)

Original Post

Chicken Caesar Salad Pasta

2007-05-20T06:01:00.000-07:00

Serves 6

4 eggs
6 short cut bacon rashers
2 skinless chicken breast fillets
2Tbsp salt
2Tbsp pepper
1Tbsp olive oil
4 pieces bread, preferably wholegrain
500g penne pasta
3C baby spinach leaves

For dressing:
3/4C 97% fat free mayonnaise
3/4C light sour cream
2Tbsp lemon or lime juice
4Tbsp grated parmesan cheese
2tsp worcestershire sauce
2tsp dijon mustard
1-2 garlic cloves, minced

1. Preheat oven to 180C. Hard boil eggs and set them aside, once cooled cut into wedges. Cut bacon into large pieces and fry until crisp. Cut chicken into strips, toss in a bowl with salt & pepper and fry in oil until browned and cooked through.

2. Cut bread into 9 squares each. Spray a baking tray with oil spray, add bread squares and spray them lightly with oil spray as well. Bake in oven for 10 minutes or until lightly browned.

3. To make dressing combine mayonnaise, sour cream, lemon juice, parmesan cheese, worcestershire sauce, dijon mustard & garlic in a food processor until smooth.

4. Cook pasta in boiling water, according to packet directions, drain and put back in pot.

5. Add spinach to warm pasta, once wilted add bacon and chicken pieces and stir through 3/4 of dressing. Once heated through, spoon into bowls and top with egg wedges, croutons, extra parmesan cheese and reserved dressing.

(Adapted from: Super Food Ideas Magazine, Issue 41 - September 2003)

Original Post

Hummingbird Cake

2007-05-18T06:21:00.000-07:00

Serves 8

440g can crushed pineapple
2C self-raising flour
1/2tsp bicarbonate of soda
1/2tsp ground cinnamon
1C brown sugar
1/2C desiccated coconut
1/2C chopped nuts (walnuts or pecans)
2 eggs
1C mashed banana (2-3 bananas)
3/4C canola or sunflower oil
chopped nuts, extra &/or toasted, shredded coconut to top

Icing:
60g butter, softened
250g light cream cheese
1tsp vanilla extract
1C pure icing sugar

1. Preheat oven to 180C and line the base of a 6cm deep, 22cm springform pan. Drain pineapple well. Sift flour, bicarbonate of soda, cinnamon & brown sugar and mix lightly. Add coconut & nuts and stir to combine.

2. In a small jug lightly beat eggs, then add banana oil. Mix well, then add to flour mixture along with drained pineapple. Stir very gently with a large metal spoon to combine.

3. Spoon mixture into prepared tin and bake for 50 minutes or until a skewer inserted in the middle comes out clean. Cool in tin for 5 minutes before transferring to a wire rack to cool completely.

4. To make icing beat butter, cream cheese, vanilla & sifted icing sugar until smooth. Once cool, cover whole cake in icing and top with nuts and/or coconut.

(Adapted from: Super Food Ideas Magazine, Issue 60 - June 2005)

Original Post

Curried Lentil Burgers

2007-05-14T18:41:00.000-07:00

Makes 8

1C dried red lentils
2C water
1tsp curry powder
1pkt (65g) vegetable based soup mix
1Tbsp chopped parsley
1Tbsp ground cumin
2Tbsp wholemeal plain flour + extra
Grainy bread rolls, lettuce, tomato, cheese, etc., to serve

1. Rinse lentils and place in a saucepan with water. Bring to the boil, reduce heat and simmer for 10 minutes, or until all water is absorbed.

2. Mix together curry powder, soup mix, parsley, cumin & flour in a bowl and add lentils. Refrigerate the mixture overnight (or for at least an hour).

3. Shape into 8 patties and roll in some more wholemeal plain flour. Return to fridge for half an hour before frying for 4-5 minutes on each side.

4. Serve in grainy bread rolls (or at least low GI white bread rolls) with lettuce/baby spinach, tomato & cheese, or your favourite burger accompaniments.

(Adapted from: Cookery the Australian Way, 1998, Macmillan publishing)

Original Post

Balsamic Beetroot & Baby Carrot Salad

2007-05-14T02:03:00.000-07:00

Serves 4

4 fresh beetroot
2 brown onions
olive oil
salt & pepper
1/2 bunch baby carrots
1/2C vegetable stock
1tsp caster sugar
10g butter
balsamic vinegar
1Tbsp thyme leaves
3 stalks silverbeet
2tsp brown sugar

1. Preheat oven to 180C. Wash and trim stalks off beetroot and halve onions, leaving skin on both. Add to a baking dish, onions cut side down, and drizzle liberally with olive oil. Season with salt and pepper and bake for 30 minutes.

2. Meanwhile, peel carrots and trim stalks. Heat stock, caster sugar & butter in a small saucepan, add carrots and simmer for 15-20 minutes, until tender.

3. Remove beetroot and onions from oven, drizzle with balsamic vinegar & sprinkle with thyme leaves, cover with foil and return to oven for 10 minutes or until tender. Peel roasted beetroot & onions and cut into large chunks or wedges.

4. Wash beetroot leaves and silverbeet and roughly chop. Wilt in carrot stock for around 1 minute. To assemble, place wilted leaves on a plate and top with beetroot, onions and baby carrots. Combine 3Tbsp balsamic vinegar, beetroot juice from roasting pan & brown sugar and pour over salad. Season with salt & pepper and serve warm.

(Source: Me!)

Original Post

Crumpets with Honey Ricotta

2007-05-12T22:05:00.000-07:00

Makes 12
Total Time: 2hrs

1 sachet (7g) dried yeast
1tsp caster sugar
1/2C warm skim milk
1/2C warm water
1 1/2C plain flour
1/2tsp salt
1/2C warm water, extra
1/2tsp bicarbonate of soda
oil, to grease
150g smooth reduced-fat ricotta
2Tbsp honey
butter & extra honey, to serve

1. When you are ready, combine yeast & sugar in a small bowl and pour in milk & water and stir until yeast dissolves. Cover with plastic wrap and set aside in a warm, draught free place for 10 minutes or until frothy.

2. Combine flour & salt, make a well in the centre and add yeast mixture, stirring until combined. Cover with plastic wrap again and set aside in a warm, draught-free place to prove for 1 hour or until doubled in size.

3. Combine extra water & bicarbonate of soda. Use a whisk to beat crumpet mixture until it deflates, gradually add water mixture, beating well between additions, until combined and smooth. Cover with plastic wrap and set aside in a for 20 minutes to rest.

4. Brush a large frying pan and 6 x 7.5cm diameter egg rings with oil to grease. Place egg rings in frying pan over medium-high heat and fill with batter 3/4 full. Cook on medium-high for 5-6 minutes, until there are lots of bubbles in the batter and the base is getting brown, and then reduce the heat to medium for a further 3-4 minutes or until the tops are set. Reheat the pan to medium-high and re-grease the egg rings before cooking another batch. Repeat until all mixture is used.

5. The next day (or up to 3 days later) toast crumpets until golden, spread with butter and top with a dollop of combined ricotta & honey, drizzle with a little more honey to serve.

(Adapted from: Australian Good Taste Magazine, Volume 10 Number 9 - September 2005)

Original Post

Cherry Ripe Slice

2007-05-12T20:14:00.000-07:00

Makes 24 pieces

Base:
150g unsalted butter
1/2C brown sugar
1 1/2C plain flour
1tsp baking powder
Filling:
3C desiccated coconut
395g can sweetened condensed milk
2 eggs, lightly beaten
250g red glace cherries, chopped
Topping:
250g dark chocolate, chopped
75g unsalted butter

1. Heat your oven to 180C, grease and line the base and sides of a 3cm deep (the deeper the better! My slice almost didn't fit into my 3cm deep tin), 16.5cm x 26cm slab pan. Combine butter & brown sugar in a medium mixing bowl.

2. Sift over plain flour & baking powder and stir to combine. Firmly press mixture into the base of pan with the back of a metal spoon and bake for 15 minutes or until light golden.

3. Combine coconut, sweetened condensed milk & eggs and mix well. Add cherries and stir through gently. Spoon mixture over warm base and bake for 18 minutes or until light golden brown and firm to touch. Allow to cool completely.

4. Microwave chocolate & butter in 1 minute bursts until completely melted and smooth. Pour over slice and refrigerate for 15 minutes or until set.

5. Slice into squares and serve.

(Adapted from: Super Food Ideas Magazine, Issue 80 - April 2007)

Original Post

Spiced Lentils

2007-05-11T16:55:00.000-07:00

Serves 4 as a side

vegetable oil spray
1 brown onion, sliced
1tsp garam masala
1 carrot, diced
1/2C water
1Tbsp tomato paste
400g can brown lentils, drained and rinsed
juice of 1 lemon
3/4C chopped flat leaf parsley

1. Heat a frying pan over medium heat and spray with vegetable oil spray. Add onion and cook for 2-3 minutes before adding garam masala and cooking for a further minute.

2. Add carrot, water & tomato paste, stir to combine and simmer for 5 minutes.

3. Add lentils, reduce heat to low and cook for 2-3 minutes or until heated through. Stir through lemon juice & parsley. Serve.

(Source: Healthy Food Guide Magazine, May 2007)

Original Post

Quick Curried Leek & Corn Soup

2007-05-07T01:23:00.000-07:00

Serves 4-6

2 leeks
2Tbsp olive oil
1 1/2Tbsp ground turmeric
2 garlic cloves, crushed
1L vegetable stock
400g can corn kernels
440g can creamed corn
salt and pepper, to taste

1. Thinly slice white parts of leeks and wash thoroughly to remove all traces of dirt.

2. Heat olive oil in a large pot over medium heat and add leeks, tumeric & garlic. Cook, stirring occasionally, for 5 minutes or until leeks are softened.

3. Add stock, corn kernels & creamed corn, increase heat to high and simmer for 10-15 minutes, until leeks and corn are cooked through. Season with salt & pepper to taste. Serve topped with spring onions.

(Source: Me!)

Original Post

M & M Chocolate Chip Cookies

2007-05-05T23:38:00.000-07:00

Makes approx. 30

125g unsalted butter
1/2C caster sugar
1/2C brown sugar
1 egg, lightly beaten
1/2tsp vanilla extract
1 3/4C self raising flour
1/2tsp salt
3/4C dark chocolate chips
3/4C M & M's

1. Preheat oven to 180C and spray some biscuit trays with oil.

2. Beat together butter, caster sugar, brown sugar & vanilla extract until pale. Add egg and beat some more until it is well combined. Sift in flour & salt and mix well with a wooden spoon. Then, using clean hands, mix the dough until it all comes together.

3. Add in chocolate chips & M&M's, and mix in using your hands. After mixing in the chocolate and M&M's, keep adding more of both until the mixture won't take any more, this usually means using 250g of each.

4. Shape the dough into small balls and place on prepared oven trays, allowing room to spread. Bake for 10-12 minutes. Cool for 5 minutes on trays.

(Source: Me!)

Original Post

Peanut Butter Topped Chocolate Brownies

2007-05-05T23:25:00.000-07:00

Serves 12

150g dark chocolate
100g unsalted butter
2 eggs, lightly beaten
215g (1C) caster sugar
75g (1/2C) plain flour
2Tbsp cocoa powder
200g (3/4C) crunchy peanut butter

1. Preheat your oven to 160C and line the base of a 16 x 26cm pan with baking paper. Let the paper hang over the ends so it is easier to get the brownies out once they are cooked.

2. Coarsley chop chocolate and put in a microwave safe mixing bowl together with butter. Microwave in 1 minute bursts until chocolate melts and the mixture is smooth. Add eggs to the chocolate mixture along with combined caster sugar, plain flour & cocoa powder and stir until just combined (don't overmix).

3. Pour mixture into prepared pan, spoon peanut butter in dollops over the brownie mixture and create swirls with the blade of a knife, a skewer or your fingertips.

4. Bake the mixture for 35-40 minutes or until crumbs cling to a skewer inserted into the centre. Let it cool slightly before removing from the pan and cutting into squares to serve.

(Source: Australian Good Taste Magazine, Volume 12 Number 4 - April 2007)

Original Post

Cinnamon & Jam Donut Muffins

2007-05-05T23:17:00.000-07:00

Makes 12 (or 24 mini muffins)

2C self raising flour
1/2C brown sugar
60g unsalted butter, melted
2 eggs, lightly beaten
1C buttermilk
1/4C strawberry jam (or your favourite flavour)
2Tbsp caster sugar
3Tbsp unsalted butter, melted, extra
1/3C caster sugar, extra
3tsp ground cinnamon

1. Preheat your oven to 180C and spray a muffin tray with oil.

2. Sift together self raising flour & brown sugar. In another bowl mix together butter, eggs & buttermilk. Make a well in the dry ingredients and pour in the wet ingredients, mix until just combined (don't overmix).

3. Microwave jam along with caster sugar for about 45 seconds, or until jam has melted and sugar is dissolved, mix thoroughly.

4. Half fill muffin holes with muffin mixture and add a little bit of jam before filling up with more muffin mixture. Cook for 8 minutes in oven, until a skewer comes out clean.

5. Melt extra butter and mix together extra caster sugar & cinnamon in another bowl. One by one, brush each muffin all over with butter and roll in cinnamon sugar mixture.

(Source: Unknown)

Original Post

Mocha Tofu Mousse with Garlic

2007-05-05T22:56:00.000-07:00

Serves 6

8-10 whole garlic cloves
600g silken tofu
1/2C cocoa powder
3Tbsp instant coffee powder
125g dark chocolate
1/2C maple syrup
1/4C golden syrup
2tsp vanilla extract
1/2C caster sugar

1. Roast garlic in a slow oven (150-170C) for about 20 minutes.

2. Drain tofu for 10 minutes, then blend in the food processor until smooth. Add cocoa powder & instant coffee powder and process again until smooth.

3. Melt chocolate in the microwave for approximately 45 seconds, or until smooth. (You can also melt it in a bowl over a saucepan of boiling water if you prefer.) Add melted chocolate, maple syrup, golden syrup, vanilla extract, finely chopped roasted garlic cloves & caster sugar and process again until mixture is completely smooth.

4. Transfer to ramekins, individual moulds or glasses and refrigerate, covered, for several hours or overnight.

(Adapted from: a mocha tofu mousse on the Scharffenberger website.)

Original post

Mexican Meatballs

2007-05-05T22:50:00.000-07:00

Serves 6

1kg lean beef mince
1 red onion, finely chopped
1/3C coriander, finely chopped
1 egg
2Tbsp taco seasoning
2Tbsp olive oil
1 red capsicum, finely diced
3 garlic cloves, crushed
800g can diced tomatoes
sour cream, coriander sprigs & tortillas, to serve

1. In a large bowl combine mince, onion, coriander, egg & 1Tbsp taco seasoning and mix thoroughly. Roll mixture into balls, using 1Tbsp for each.

2. Heat 1Tbsp olive oil in a large non-stick frying pan over medium-high heat and cook meatballs in 3 batches until golden brown.

3. Lower the heat to medium and add remaining olive oil. Add capsicum & garlic and cook, stirring, for 5 minutes or until soft. Add remaining taco seasoning and cook, stirring, for 1 minute or until aromatic. Stir in tomatoes and simmer, stirring occasionally, for 5 minutes.

4. Add the meatballs and simmer for 5 minutes until sauce thickens slightly and meatballs are heated through.

5. Serve meatballs in a large bowl topped with guacamole, more light sour cream, cheese and coriander sprigs & use to fill tortillas. Alternatively, serve on top of spaghetti or rice.

(Source: Australian Good Taste Magazine, Volume 12 Number 4 - April 2007)

Original Post

Guacamole

2007-05-05T22:43:00.000-07:00

Serves 4 as side (double for dip)

2 avocados
4Tbsp light sour cream
1 tomato, diced
1/2 red onion, finely diced
2Tbsp lime juice
salt & pepper

Use a fork to mash avocados in a bowl & stir through sour cream, tomato, onion & lime juice. Season with salt and pepper.

(Adapted from: Australian Good Taste Magazine, Volume 12 Number 4 - April 2007)

Original post