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Many berry idaes
A variation on tomato bruschetta, these make a special breakfast dish. Please donít be tempted to use any old bread Ė this recipe is designed for taste and health. White crusty bread may taste OK but itís nutritionally low in value. In the processing of white flour, the grain is first stripped of its husk removing the fibre and valuable B vitamins; the flour is then ground intensively with bleaching agents added to make it pure white. The result, a fluffy white bread with a high GI, which will fill a gap for a minute but do little else.
I stole this idea from a cafť close to my home. If you are having guests to stay itís a rather impressive way to start their day Ė youíll convince them in an instant that youíre a gourmet chef Ė when in fact all youíre doing is serving cereal and fruit. Theyíll love it and you can stay healthy at the same time.
These gluten free muffins are naturally sweetened by apple juice and coconut and while not as sweet as most cakes and pastries theyíll still satisfy that occasionally need to seek comfort in carbs!
On a gloomy cool day it's nice to make a batch of muffins and serve them hot with a cup of tea. The muscatel grapes added to the muffin mix give them an intense flavour you won't get from using blueberries on their own alone. They're moist, yummy, high in fibre and a pretty healthy indulgent treat when rain stops play outside.
Each mouthful just bursts with blueberries. Wholesome and low in added sugar. Toddlers just love these as a treat. Be warned though, the gooey blueberries can be a little messy.
To find a healthy sweet dessert that tastes great AND is easy to make ticks all the boxes in my opinion. Easy raspberry and yoghurt soufflťs is one of these great dishes. Itís an impressive low GI treat that will satisfy a sweet tooth yet itís not that high in KJ. Itís very yummy and looks much harder to make than it really is.
A fresh fruit frozen yoghurt high in vitamins A and C, as well as calcium. A Spring or Summer treat thatís quick, easy and a healthier alternative to most commercial frozen yoghurts available.
This makes a great breakfast, snack or dessert.
This recipe from the spring section of The Greengrocerís Diet
is ridiculously easy and quick to make.
Make double the amount and on the second day it turns into a berry bircher muesli.
This meal is sweet substantial and delicious and referred to as a meal because being a soup it contains complex carbohydrates, vegetables, lean protein and a little fat. Everything you need to feel sated and fulfilled.
Here's a lovely soup to enjoy for lunch or as a quick "pick me up" snack in afternoon when you really feel like something sweet.
Sweet? Well pumpkins are sweet and a good deal more healthy than that cake you might have chosen instead!
For an easy, inexpensive, flavoursome soup this one takes some beating.
Those of you unfamiliar with miso, it is a fermented soy bean paste used to flavour soups and casseroles. Like yoghurt, miso boosts the digestive system with friendly bacteria to aid digestion and strengthen the immune system. It is available from health food stores and Asian grocer.
The recipe below is not an authentic version of the classic mulligatawny, a traditional watery Indian soup. This version is anything but watery. Itís a complete meal in itself and the perfect way to boost your veggie intake in one hit.
For those of you who haven't noticed it's hot, and I for one am not in the slightest bit interested in all the traditional nonsense of Christmas. Take a large salmon, ask the fishmonger to remove the head, fins and scales, bake it in the oven and serve with new potatoes with chopped mint and a drizzle of olive oil, a crisp green salad with sliced avocado and a cool refreshing mango and coriander salsa. If you want to be more decadent decorate fresh prawns around the outside - what could be nicer, and how much better knowing it's good for you.
A very fussy-eating friend of mine described this salad as a 'taste sensation' and I am still reeling from the compliment. The tartness of the pickles against the sweetness of the mango is simply divine.
Another low fat dish, this dish gets its wow flavour from the orange and pinenut combination. Watercress is such a rich source of vitamin C and in my opinion should be added to every salad to boost good health.
A great lunch or dinner served with a huge green salad and steamed sweetcorn, or could serve eight people as an entree. Make sure to use camellia tea oil for its numerous health benefits.
Recipe courtesy of www.phase5.com.au
Here we combine the comfort factor of turkey, full flavoured parmesan (to taste through the sinuses) and pine nuts as the main source of zinc.
With some gluten free muesli costing as much as $14 for 500g, from a financial point of view itís worth making your own. From a health perspective itís also worth making your own as you can fill it up with many more nutritionally valuable ingredients. Puffed grains typically have a high GI therefore to counter this and make a breakfast which will sustain you for most of the morning itís good to add nuts and a few seeds.
With the miso used for flavour and pinenuts added to the sauce and crust this vegetarian pie will suit most meat eaters tastes hearty and meaty. This is gluten free, vegetarian food at it's best.
If you want something substantial and delicious here's the meal. It will give you a great feeling of satiety similar to what you would experience from a meat stew. The mushrooms, eggplant and onion give it substance while the tahini sauce transforms into creamy stroganoff type dish, without the cream.
If, like most of us you donít have much time to spend in the kitchen cooking and washing up, this dish is for you. In one pot you combine the healthful properties of leek, low GI cannelini beans and flathead for protein. Add to it some gluten free kudzu to thicken the sauce and promote complete digestion and youíre done in less than 30 minutes. For an extra boost of veggies, serve with steamed broccoli.
Black eye beans are native to Africa but are used extensively in the Deep South USA in soul food. They are a great source of calcium, vitamin A , folate and fibre. Here's a very easy meal the whole family can enjoy.
Gluten intolerant or not, this breakfast quinoa will give you an exceptional kick start to the day. It doesnít take long either. Once made you can keep it in the fridge and enjoy it over a few days.
Now, we all know that blokes love meat on their plates. So, how do you cook up a nice slab of meat and impress your guest just as much? This whole rib goes beautifully as a Sunday lunch, served on a bed of leafy greens and accompanied with a lovely Shiraz. Itís also great for dinner any other day or cold for the next dayís lunch.
Recipe courtesy of Alec Bragg's new recipe book 'Pants off Salmon'. It is available in September at all good book stores and online at: www.jojopublishing.com
Itís been a challenge of mine to come up with a healthier Christmas cake. No Christmas is complete without one. Here we maintain the traditional brandy but substitute sugar for apple concentrate, butter for a small amount of oil, and use spelt flour for its reduced gluten content.
Traditional fruit mince pies made with suet and sugar and eaten each day in the lead up to Christmas are guaranteed to pack on the kilos. Here we use dried fruit, peel with a delicious flax seed pastry for a fresh tasting, lighter pie that still feels like Christmas.
These are a slightly healthier version to the coffee walnuts my Aunt used to make at Christmas with creamed butter, sugar, instant coffee and milk chocolate.
Could these possibly be good for you? Made with mixed nuts, cocoa and nut spread they most certainly are but donít be confused into thinking they are low energy. Enjoy in moderation. Theyíre excellent after-dinner treats to share with your guests, but eat them quickly otherwise they will dry out. Store them in the fridge in an airtight container for up to 7 days.
This fresh tasting and beautiful summer pudding is delicious and relatively guilt free provided you donít eat too much of it! Outside of Christmas you can use brioche.
Make this pudding in a large glass bowl, individual glass bowls, or for an impressive voila, on individual serving plates, set inside metal rings that are removed just before serving.
A twist on the traditional Florentine biscuit, these glorious biscuits as beautiful as they taste and make a very special treat for the festive season.
For a traditional Christmas with a little twist this year,try this delicious festive stuffing using RicePlus. The combined wholegrains add texture and a delicious nutty flavour and boost the fibre content of the meal.
You can stuff a turkey breast yourself and tie it together with string or ask your butcher to do it for you for a more professional job. With this recipe, it's important to baste the turkey regularly, adding a little boiling water to the roasting pan occasionally to prevent the cranberry glaze from burning.
A large 3 kg turkey will easily feed 12 people with leftovers for a salad the next day
Turkey drumsticks are extremely economical and excellent to use to make a rich authentic gravy to serve with the Christmas turkey.
Any time of year this salad is delicious but I particularly like it at Christmas when we can go "all out" and treat ourselves to a luxurious home made macadamia mayonnaise.
Mayonnaise is high in fat but it's the good stuff - mono unsaturated fats which we can all benefit from.
This macadamia mayonnaise is decadent and delicious and ridiculously easy to make. I have tried it with other brands of macadamia oil but find Brookfarm to be the best by far.
I know of nothing easier nor more impressive than a cold poached salmon for a special meal. A large whole salmon will easily serve 12 people with leftovers for the next day. Ask for Huon salmon farmed in Tasmania. The texture is better than other farmed salmon and the farming practices are kinder. Serving size should be approximately 160g.
Summer tomatoes are stunning and none more so than the heirloom varieties with their interesting shapes and colours.
This salad needs salt, a great quality olive oil and generous amounts of crushed fresh Australian garlic.
For those who love using their veggie spiraliser, here's a fresh clean tasting salad that, served warm will jazz up any piece of grilled meat or fish.
Sensational Summer Salads
Here we have a perfect lunch for the vegan Ė a complete meal providing vegetables, carbohydrates, protein, good fats Ė for energy to sustain the remainder of the day.
Itís simple and exquisite Ė the flavours of avocado and mango work so well. Combined with pinenuts, rumoured to be aphrodisiacs in ancient Greece and you create the ultimate seductress Ė a healthy entree for lovers. Choose slightly underripe mangos when making this dish. Avocado and pinenuts are both good sources of magnesium useful for relieving symptoms of PMT.
Large lumps of octopus tentacles can be visually off-putting and tough. Ask your fish merchant specifically for small pieces or trim them down in size before cooking. This marinade imparts a delicious sesame flavour through the octopus and also helps tenderize the pieces. It can be cooked on a grill indoors or the hot plate of your BBQ Ė either way itís delicious.
To quote the words of a friend's son this Christmas - " Learn to make this mother!" It's really just a magnificent way to a high fibre fruit salad. I make a point of eating as many berries as possible over the season and hereís another way to present them. Topped with coconut toasted in maple syrup it will fool anyone to believing theyíre eating the most decadent dessert. It's highly likely that you and the family will like this dish so much it will become a favourite out of season. The solution, vary the fruit and/or use frozen.
Anyone can make this salad - the trick it to but great quality figs and a nice soft moist goat's cheese.
Nine times out of ten, Iíll end up ordering the tuna salad, or if itís a posh place the salade nicoise. It would seem the nicoise is made with real tuna; otherwise itís straight from a can. Regardless, I like them both. Tuna is a good source of iron, perfect for non meat eaters and with the egg the whole salad provides almost enough protein for the day.
When you can step in the door and have a delicious healthy meal in front of you in less than 30 minutes its great news. Donít attempt it without the relish as this dish will be very dry and exceptionally boring.
Traditional Italian lentils are called puy lentils and, compared to Australian grown, are relatively expensive. Australian grown are excellent quality (sometimes called blue) and like puy, retain their shape and provide the same nutrients.
Quinoa looks like a grain but in fact is a seed. Itís rich in protein, has a low GI and is gluten free. Quinoa can be used to make tabouleh, which in my opinion is much tastier than the traditional Middle Eastern dish which uses cracked wheat.
Served with wholegrain sourdough bread rolls this dish makes a delicious light lunch or without the bread as an entree before a main meal. The colours alone make the dish so visually appealing and thatís even before you taste how delicious it is.
This lovely salad is the perfect light meal to whip together for a quick summer lunch or dinner. Recipe courtesy of Toby Puttock & Australian Mangoes.
Recipe courtesy of Persimmons Australia Inc.