Green Vegetable Soup with Quinoa

This delicious vegetable soup is perfect all year round and can be adapted to use whatever vegetables are in season. By including quinoa it becomes a satisfying and healthy option for either lunch or dinner.

What you will need:

• 2 medium brown onions, finely diced
• olive oil
• a small fennel bulb, finely sliced
• fresh celery leaves (optional)
• 1 bay leaf
• fresh herbs - use a combination of thyme, oregano and a few sprigs of rosemary
• small clove of garlic
• a pinch of fennel seeds
• 2 litres of either chicken or vegetable stock
• 3 sticks of celery, sliced
• cauliflower florets (about 2 cups)
• kale - shredded ( several leaves)
• 1 cup of frozen peas (or fresh if available)
• 1 cup of quinoa 
• 1 - 2 tsp lemon juice (to taste)
• fresh parsley
• black pepper

What you need to do:

1.  Fry the onions in olive oil for about 5 minutes or until soft. 

2.  Add the fennel seeds and stir for another 30 seconds. Add the bay leaf, fresh herbs, fresh fennel and celery leaves and cook for another 30 seconds.

3.  Add the stock and reduce heat to simmer for 10 to 15 minutes.

4.  Cook the quinoa (use 1 cup quinoa, rinsed thoroughly, and 1 1/2 cups of water)  

4.  Add the celery, cauliflower, kale and peas. Simmer for a further 5 minutes.

5.  Remove from the heat and add the lemon juice.

6.  Place some cooked quinoa into each serving bowl.  Ladle the soup over the quinoa. Serve with freshly group black pepper and fresh parsley.

Healthy Gluten-Free Pikelets

Often after picking up my girls from two different schools we don't get home until about 4pm, and it's tempting to reach for packaged food as a quick option. I was determined to come up with ideas that were healthy, quick, easy and that my girls would actually eat without complaining. These pikelets tick all the boxes. They are high in both protein and whole grains, and so simple to prepare that I can have them on the table ready to eat almost by the time the girls have unpacked their school bags. They are basically sugar free because serving with a sweet topping like jam or honey is more than enough to sweeten them up.

What you will need:

• 1/2 cup sweet sorghum flour
• 1/2 cup almond meal
• 2 teaspoons of baking powder
• 1/2 cup plus 2 tablespoons of dairy free milk (I used a mix of soy and almond)
• 2 teaspoons of maple syrup
• 1 egg
• Vegetable or rice bran oil, for cooking

What you need to do:

1. Add the flour, almond meal and baking powder to a mixing bowl and mix together.

2. Add the milk, egg and maple syrup to the bowl.

3. Whisk until all ingredients combine to form a fairly thick batter.

4. Heat a frying pan and add a small amount oil.

5. Add spoonfuls of the mixture to the pan. Cook until bubbles appear and then flip and cook for a minute or so more on the other side. Remove to a serving plate.

6. Continue until you have used all the mixture. You will need to add more oil throughout the process. 

7. Serve with honey, jam or your favourite topping.

Lentil and Broccolini Salad

This delicious and tasty salad is quick and easy to prepare. It can be eaten either warm or cooled and is perfect to take along to barbecues or picnics. While it is an excellent side dish, it can also be enjoyed as a meal on its own. High in iron, vitamin C and protein it's definitely a superfood salad.

What you will need:

For the salad

• 3 - 4 bunches of broccolini, cut into 5cm pieces
• 2 400g tins of lentils, rinsed and drained
• 1 punnet of orange or red cherry tomatoes, cut into halves
• 1/3 cup pistachios, roughly chopped
• 1 teaspoon of fennel seeds

For the dressing

• 2 tablespoons of olive oil
• 2 teaspoons of lemon juice
• 2 teaspoons of balsamic vinegar
• 1/2 teaspoon of sugar
• 1/2 teaspoon cumin
• Salt and pepper to taste

What you need to do:

1.   Add all the dressing ingredients to a jar and shake well to mix. Alternatively, whisk in a small jug.

2.   In a hot pan, cook the chopped pistachios until very slightly browned. Set aside in a small dish to cool.

3.   Place the drained lentils into a salad bowl.

4.   Heat some oil in a pan and gently fry the fennel seeds for about 30 seconds. Add the broccolini pieces and cook gently for a few minutes, adding a splash of water to the pan. You want the broccolini to still be firm. Remove from the pan and add to the salad bowl with the lentils.

5.  Very quickly toss the cherry tomatoes in the hot pan and cook for about 30 seconds before adding to the salad bowl.

6.  Add two thirds of the roasted pistachios to the bowl. Just before serving, pour the dressing over the salad and toss well. Sprinkle the remaining pistachios on top.

Asian Slaw

The festive season in Australia coincides with some of our hottest weather and often when attending gatherings with friends and family it is usual to be asked to bring along a salad. Tired of the standard fare, my husband discovered an Asian Slaw recipe by Jill Dupleix and decided to give it a try. He made a few changes to fit with our dietary needs and the result was absolutely delicious. It became our salad of choice this summer and we’ve already had multiple requests to make it again.

Aside from being tasty it is also extremely healthy. Full of fresh vegetables, herbs and antioxidant goodness with cashews to add extra protein.

What you will need:

For the salad

• Small wombok cabbage (about 500 grams)
• Small red cabbage (about 100 grams)
• 2 medium carrots, peeled
• 1 – 2 green (spring) onions
• Snow peas (about 100 grams)
• 1 cup of coriander leaves
• 1 cup of mint leaves
• 1 cup of Thai basil leaves
• ¼ cup of roasted cashews, roughly chopped

For the dressing

• 2 teaspoons of brown sugar
• 2 tablespoons of fish sauce
• 2 tablespoons of rice vinegar
• 1 teaspoon of sesame oil
• 1 tablespoon of gluten free sweet chilli sauce
• 2 tablespoons of extra-virgin olive oil
• Salt and pepper to taste

What you need to do:

1.  Finely shred the wombok and red cabbage by cutting crosswise.

2.  Use a vegetable shredder to cut the carrot into long thin matchsticks. (Alternatively use a peeler to peel long shavings and then cut them into thin strips).

3.  Cut the spring onions and snow peas into long matchsticks.

4.  Place the vegetables into a large bowl and toss with the herbs.

5.  Add all the dressing ingredients to a dish and whisk together. Alternatively use a glass jar and shake together.

6.  Just before serving, pour the dressing over the salad and toss well. Scatter the cashews over the top.

Delicious on it's own or as a side.

Notes:

·         For a spicier salad, cut a red chilli into long thin matchsticks and add with the vegetables.

·         If you don’t have a vegetable shredding peeler, use a normal peeler to peel long shavings and then cut them into thin strips.

·         Dress the salad just before serving otherwise the cabbage will go soggy.

Kale Chips

Without any doubt, kale chips are my absolute favourite snack. They are super healthy and so incredibly delicious that I never seem to be able to make enough. The good news is that they are also extremely simple to prepare.

What you will need:

• Kale
• Olive oil
• Salt

What you need to do:

1.  Pre-heat the oven to 160 degrees Celsius.

2. Rinse off the kale leaves and pat them dry with a tea towel.

3. Tear the kale into smallish pieces and place on a baking tray,

4. Pour over some olive oil and add a sprinkle of salt.

5. Use your hands to massage the oil and salt through the kale, making sure each piece is well coated.

6. Place in the oven to cook. Cooking times vary and you need to keep a very close eye on your kale as it can very quickly burn. Usually 10 to 15 minutes is all it takes. I usually take it out two or three times to mix and turn as necessary.

7. When the kale is crisp, but still quite green, remove from the oven and eat immediately.

Chocolate Chia Pudding

This recipe may be the simplest and healthiest dessert I have ever made. For anyone who is dairy free or vegan, it is always exciting to discover a delicious and creamy dessert. Chia seeds have a long list of health benefits and are high in fibre, protein and omega-3 fatty acids. As a result, this dessert is so nutritious you can eat if for breakfast.

The secret to a thick and creamy pudding is to use a canned coconut milk rather than the coconut milk now sold in cartons, which is much more watery. It will still work with any dairy free milk, but will be less creamy and far runnier than this version.

What you will need:

1 400ml can of coconut milk (organic if possible)
2 tablespoons of maple syrup
3 tablespoons of raw organic cacao powder
4 tablespoons of white chia seeds
  
What you need to do:

1. Push cacao powder through a sieve to make sure there are no lumps. Add the coconut milk and maple syrup and whisk until combined.

2. Add the chia seeds and stir well. Leave to sit for about 15 minutes.

3. Stir again to mix the seeds through. They will have started to absorb the liquid and swell. Cover and refrigerate overnight, or at least for several hours.

White Chia Seeds

Lebanese Style Spinach and Lentil Soup

This delicious soup is simple to prepare and packed with nutritious ingredients. It is the perfect soup if you need to build up your iron levels. Both lentils and green veggies are high in iron, and the lemon juice will help with absorption.  This soup is wonderful all year round, but is especially good as the nights begin to cool down.

What you will need:

• Olive oil
• 2 medium brown onions
• 2 cups of green or brown lentils
• 2 litres of water
• 2 litres of vegetable or chicken stock
• 1 tablespoon of cumin
• 1 cinnamon stick
• 2 cloves of garlic, crushed
• A large bunch of Swiss chard OR English spinach OR kale
• Juice of half a lemon
• Coriander or mint, or a combination of both.

What you need to do:

1.  Roughly chop the brown onions and cook over a low heat for about 5 minutes.

2.  Add the crushed garlic and stir quickly, add the cumin and cinnamon stick and stir for about 30 seconds.

3.  Add the rinsed and drained lentils and mix well before adding the stock and water.

4.  Bring soup to the boil and then reduce heat. Simmer, covered, for about 30 to 40 minutes until the lentils are tender but still firm.

5.  Rinse the chard or spinach and chop into 1 cm strips and then add to the soup. Simmer gently for a further 5 minutes if using spinach, 10 minutes if using chard or 15 minutes if using kale.

6.  Add lemon juice and chopped herbs. Season to taste.

Cauliflower Soup

I love this recipe because it is so simply, and also so delicious.  Cauliflower can be very inexpensive when in season and so often I'll buy two, one to eat during the week and the other I turn straight into this wonderful soup.

What you will need:

1 medium to large head of cauliflower (at least 750 grams)
1 - 2 tablespoons of olive oil
3 cups of chicken or vegetable stock (if cauliflower is bigger, just add another 1/2 to 1 cup of stock)
salt and pepper to taste

What you need to do:

1. Cut the cauliflower into small florets.

2. Heat the olive oil in a large stock pot. Add the cauliflower and stir for about 3 - 5 minutes, until the cauliflower has just started to soften and turn golden-brown.

3.  Add the stock to the pot. Simmer, covered, for about 15 minutes until the cauliflower is tender.

4.  Use a stick blender to process until smooth.  Add salt and pepper to taste.  (You can use a food processor by transferring the soup in batches and then returning to the pot).

5.  Serve with freshly ground black pepper.  If you eat dairy products, you can also grate some fresh parmesan cheese on top.

Kale and Brown Rice

This really isn't a recipe at all but rather, it's a quick showcase of my favourite comfort foods, brown rice and kale.  My husband jokes that I have the most boring taste and after 17 years together still can't understand how I can be content to eat plain boiled brown rice.  He was the one who first named it my 'comfort food'.  When I was in my early 20s and saving up for my first overseas trip, I at brown rice for lunch every day while my workmates feasted on an array of delights from the nearby food court.  The rice served me well and I was soon jetting off to the UK while my colleagues were still stuck in their cubicles, albeit with tasty lunches.  It was many years later that I discovered kale and thankfully it is now readily available in supermarkets here.  How I lived without it so long I don't know.

Often, for a quick lunch, I'll serve brown rice with sautéed kale.  My girls and I absolutely love it.  A quick 'recipe' follows.

What you will need:

• 1 to 1 1/2 cups of brown rice
• lots of fresh kale
• small clove of garlic (I often use just half)
• 1 tsp chilli in soy bean oil (from Chinese supermarkets, not spicy at all)
• Peanut oil
• about a tablespoon of good quality gluten free oyster sauce

What you need to do:

1.  Put the brown rice on to boil, usually takes about 25 to 30 minutes.

2.  Meanwhile, wash the kale, remove from stems and chop roughly.

3.  When the rice is about 5 minutes from being ready, heat the peanut oil in a wok.

4.  Add the garlic and chilli in soy bean oil and stir quickly.

5.  Add the kale and mix well, stirring constantly.  Add a little water and cover to steam.  Cook until the kale softens, but is still green.

6.  Add the oyster sauce and mix well.  Cover and let sit while you drain the rice.

7.  Serve the rice and kale side by side.  If you want to really go wild, sprinkle with toasted sesame seeds for a taste sensation.

Dad's Super Gluten Free Pancakes

Pancakes are a favourite breakfast/brunch in our home and for years my husband has been working to perfect a healthy gluten and dairy free version for the girls and I.  He has finally happy with his mix and has agreed to let me share his recipe at last.

What you will need:

• 2 cups of gluten free flour (see note below for options)
• 2 tsp baking powder
• 1/4 tsp bi-carb soda
• 2 eggs, separated
• 2 tbsp golden syrup
• 2 tbsp rice bran or vegetable oil
• 2 cups non-dairy milk (we use soy)
• pinch of salt

A note about the gluten free flour mix:

When it comes to gluten free flours there are a huge array of possibilities, with greatly varying results. The standard supermarket bought flour mixes are predominantly starch with little, if any, nutritional value. Our aim has been to use a mix of flours that give a finished product that is light, delicious and highly nutritious. Here are a few possibilities you can try:

Flour option 1 - one cup of a starchy type of GF flour like a commercial blend or tapioca, and one cup of a more nutritious flour like sweet sorghum.

Flour option 2 - 3/4 cup of starchy GF flour, 1/4 cup brown rice flour, 1/4 cup sweet sorghum flour and 1/8 cup of high protein GF flour like quinoa or teff.

Flour option 3 - the Superfoods option, and the one we use for best results - 1/2 cup starchy GF flour (commercial or tapioca), 1/2 cup sweet sorghum flour, 1/3 cup brown rice flour, 1/3 cup quinoa flour, 1/3 cup teff flour.

You can play around with the flour mix as long as you end up with 2 cups of flour. 

Gluten free flours are now readily available in supermarkets and health food stores.

What you need to do:

     1.  Sift the flours, baking powder and bi-carb into a large mixing bowl. 

     2.  Separate the eggs and add the egg yolks to the flour mix. Set the egg whites aside

     3.  Add the golden syrup, oil, milk and salt to the bowl and mix together.

     4.  Whist the egg whites until they form stiff peaks.  Slowly fold egg whites into the pancake 

           batter.

   

     5.  Heat a frypan to medium and lightly oil before cooking batter in batches.

   

     6.  Enjoy with maple syrup, fresh berries or whatever toppings your prefer.

Sweetcorn Fritters

Everyone loves a fritter.  Well, everyone except my children.  They are finally coming around after years of rejection.  This is the recipe that seems to have won them over.

What you will need:

• 3 cobs of corn, steamed and kernels removed
• Chopped fresh parsley, roughly quarter of a cup
• 2 organic eggs
• 1/4 cup non dairy milk (I use soy as it is less sweet than some others but unsweetened almond would be fine too)
• 1/3 cup quinoa flour
• 1/3 cup brown rice or sorghum flour
• 1/2 tsp ground cumin
• 1/4 tsp salt
• freshly ground black pepper
• Olive oil for cooking

What you need to do:

1.  In a bowl, lightly beat the eggs and add the milk.

2.  Mix in the flours, cumin and salt and pepper to make a smooth batter.

3.  Add the cooled corn kernels and the chopped parsley and mix well.

4.  Heat a non-stick pan and add a little olive oil.

5.  Place heaped spoons of the mixture into the pan.  Cook for a few minutes before flipping.  Ensure that the fritters are golden brown and cooked through.

6.  Keep fritters warm in the oven while you cook the remaining batter.

7.  You can serve the fritters with green salsa, a quinoa salad or any other salad or vegetable side dish.

Notes:

• You can substitute a can of corn kernels but the result is nowhere near as tasty as using fresh corn.
• Any combination of gluten free flours will work.  I use quinoa to increase the nutrient profile and provide additional protein.
• If you can tolerate dairy products, regular cows milk would be fine.
• If the batter is too thick, just add a little extra milk to the mixture.
  
  
  
  
  
  
  

Chunky Green Salsa

I suppose this recipe is more of a salad than a salsa, but in our family we know it as 'Mum's green salsa'.  It works well served with sweetcorn fritters and is fantastic with grilled seafood or as a side dish with almost anything.

What you will need:

•  3 - 4 Lebanese cucumbers
• 2 medium avocados (ripe, but with firm firm flesh)
• Fresh parsley, small handful
• Fresh mint, small handful
• Juice of 1 lemon
• Olive oil\
• Salt and pepper

What you need to do:

1.  Chop the cucumbers into 1cm squares.  Do the same with the avocado.

2.  Rinse and then finely chop the parsley and mint.  Mix together in a bowl.

3.  In a small jar or dish, whisk together the olive oil and lemon juice (use equal parts).  Add salt and pepper to taste.

4.  Dress the salsa and leave to sit for about half an hour before eating.  Stir gently several times to mix the salad and herbs through the dressing.

Gluten Free Apple and Cinnamon Mini Muffins

I had been wanting to have a go at making some gluten free muffins for awhile now and today I took the plunge.  I don't like using commercial gluten-free flours as they are almost all starch and have little, if any, nutritional value.  For this recipe I've used my own combination which worked well and the muffins were nice and light.  The big stamp of approval came from my girls who are notorious for not eating anything I bake.  This time they were begging for more!

What you will need:

Dry Ingredients-

• 1 cup quinoa flour
• 1 cup sorghum flour
• 1/2 cup tapioca starch
• 2 tsp baking powder
• 2 tsp cinnamon
• 3/4 cup brown sugar

Wet Ingredients-

• 1/4 cup olive oil
• 3 tsp vanilla essence
• 1/2 - 3/4 cup non-dairy milk (rice, almond, soy)
• 1/4 tsp apple cider vinegar
• 2 eggs

Extras-

• 2 small or one large apple, peeled and grated

What you need to do:

1. Pre-heat oven to 180 degrees Celsius.  Spray a mini-muffin tray with olive oil spray or equivalent.

2.  Sift the flours, cinnamon and baking powder into a mixing bowl.  Stir in brown sugar.

3.  In another bowl or large jug combine all the wet ingredients and mix well.

4.  Tip the wet ingredients into the dry ingredients and mix until combined.

5.  Spoon the mixture into the muffin tray and bake for 12 minutes or until cooked.

These muffins are delicious right out of the oven, are great in lunch boxes and also freeze well.

Variations:

• To make larger muffins just increase the cooking time to about 20 minutes.
• For a vegan version use an egg replacer instead of the eggs.
• The sugar could be reduced to 1/2 cup if desired.
• 1/2 cup of chopped walnuts could be added at step 4, or you could put some chopped walnuts on the top of each muffin before baking.

Baked Polenta

I really love polenta!  For me it's another one of those comfort foods that I'm happy to eat on its own, or as part of a meal.  While some people find it rather bland, I enjoy the natural flavour. Cooking soft polenta on the stove top can be a bit of challenge, especially if you have young children and may need to leave the kitchen for more than a minute or so.  It does require constant stirring and then there is the inevitable splattering of boiling hot polenta from one end of the stove to the other.  Several years ago I came across a recipe for baked polenta and since then I haven't looked back.  Both my girls love it and you can vary the recipe from plain (or bland as my husband would say) to full of flavour.

The full recipe below is enough for 6 servings.  If I'm using this as part of a meal I often halve the recipe as shown in the dish above, which gives each person about a 2/3 cup size portion of cooked polenta.

What you will need:

• 2 cups water
• 2 cups of chicken stock
• 1 cup of polenta
• olive oil

What you need to do:

1.  Pre-heat the oven to 180 Celsius.  Coat the baking dish with olive oil (I use the olive oil spray).

2.  Add the water and chicken stock.  I generally add the water and then whisk in the stock powder while in the baking tray to save washing up.

3.  Whisk in the polenta.  Place the baking dish in the oven and bake for 40 minutes, uncovered, until it resembles the photograph above.  All the liquid should be absorbed and the top will be golden and crispy at the edges.

Variations:

The recipe above may be simply too bland for some people so there are a few variations below.

• If you want the polenta saltier, add 1 tsp of salt at step 2, or replace the water with stock.
• Add some herbs at step 3.  You can try thyme, which is particularly tasty with polenta, sage or even rosemary.
• After 30 minutes baking, remove from the oven and stir through 1/4 cup of grated parmesan cheese.  Return to the oven for a further 10 minutes baking.
• After 30 minutes of baking, remove from the oven and stir through 2 tbsp finely chopped parsley.  Return to the oven for the final 10 minutes of baking.

Like rice, the fairly neutral flavour of polenta lends itself well to being served with richer foods.  It works particularly well with braised lentils, casseroles, and we enjoy it as part of our vegetarian baked dinners.

Vegan Baked Dinner

The photo above shows baked polenta served with Pumpkin Roasted with Cumin and Sesame Seeds, Puy Lentils with Rosemary and steamed broccoli with lemon dressing.

Baked Brown Rice Risotto

Brown rice is one of my favourite foods; my husband calls it my comfort food.  I can easily just sit down to a bowl of plain brown rice as I love the flavour and texture.  To me it just feels like I'm eating something that is so good for me.  Many people I know don't enjoy brown rice, preferring highly processed white rice which, although still a sound food choice, doesn't offer the same nutritional value as brown rice.

This risotto is so easy to make and uses brown instead of white rice, making it highly nutritious meal option.  There are many variations and the possibilities are really endless once the basic risotto is made.  I also love that it can be a one pot meal making it a great choice for weeknight dinners.

Basic Risotto Recipe (serves 4)

What you will need:

• 1 cup brown rice
• 1 leek or 1 large onion or 2 small onions, finely chopped
• 2 sticks of celery, finely diced
• 1/2 cup dry white wine (substitute with stock if you don't have or want to use wine)
• 3 1/2 cups of vegetable or chicken stock
• olive oil

What you need to do:

For this recipe you would ideally use an ovenproof dish with a lid that can also go on the stove top.  If you don't have one then you'll need to use a large saucepan or medium frying pan and then transfer into a casserole dish to go into the oven.

1.  Pre-heat an oven to 180 degrees Celsius. 

2.  Fry the leek or onion in some olive oil until it just begins to soften but doesn't brown.  Add the celery and cook until both are soft.

3.  Add the brown rice and stir for one to two minutes.

4.  Add the wine and cook, stirring, until most of the wine has been absorbed.  Add the stock and bring to the boil.

5.  Cover and transfer to the oven.  Cook for 50 minutes to 1 hour or until the liquid has been absorbed and the rice is cooked.

6.  If you are eating plain then leave to stand for 5 to 10 minutes before serving.  Add salt, pepper and/or herbs to taste. If you are adding other ingredients then follow the directions below for different variations.

Tuna Risotto

Make the basic recipe and remove from the oven after 50 minutes.  Drain a large tin of tuna in oil and mix through the risotto.  Return to the oven for another 10 minutes.  Remove from oven and let stand for five minutes.  Add 1/3 cup of chopped parsley and some freshly ground black pepper, mix well and serve.

Mushroom Risotto

Make the basic recipe but at stage two, add one or two cups of chopped mushrooms and some fresh thyme.  Continue the recipe as above.

Italian Porcini and Herb Risotto

Before beginning, add a small packed of dried porcini mushrooms to a cup of boiling water and allow to rehydrate.  Begin preparing the basic recipe.  After step two, remove the mushrooms from the soaking liquid BUT RETAIN THE LIQUID.  Add the mushrooms just before adding the brown rice.  When adding the stock, use the mushroom soaking liquid and reduce the stock amount accordingly (ie. only use 2 1/2 cups of stock if you have 1 cup of mushroom liquid).  At the end of the cooking time, mix through a selection of fresh herbs such as parsley, oregano or basil.

Roast Pumpkin and Pine Nut Risotto

Prepare the basic recipe.  Meanwhile chop some pumpkin into 2cm pieces.  Toss with olive oil, salt and pepper.  You can also add herbs if you like.  Roast until golden.  Toast some pine nuts leave aside.  Stir the pumpkin through the risotto after step 5 and add the pine nuts just before serving, or sprinkle on top to garnish.


The variations are only limited by your imagination.  Enjoy.