Beef, Vegetable & Barley Soup

Hearty & Nutritious!

Serves 8

Ingredients

2 tbs olive oil,

500g beef check steak, cut into 2 cm cubes

1 large onion, finely chopped

3 teaspoons sweet paprika

3 carrots, peeled, cut into 1 cm cubes

2 swede, peeled, cut into 1 cm cubes

2 sticks celery, thinly sliced diagonally

8 cups chicken stock

1 cup pearl barley

 

Method

  1. Heat 2 teaspoons oil in a large, deep saucepan over medium-high heat. Add beef (in batches if needed) and cook for 3-4 minutes or until browned. Transfer to a plate.
  2. Add remaining oil and onion to pan. Cook for 2-3 minutes or until tender. Add paprika and cook for 1 minute. Add carrots, swede, celery,, stock, 6 cups water, barley and beef. Bring to the boil. Skim any scum. Reduce heat and simmer, partially covered, for 75 – 90 mins or until tender. Season with salt and pepper.

Note: This soup is freezing friendly. Can freeze it for up to 3 months. Handy for a quick, filling meal in winter!

 

Easy Chicken & Mushroom Risotto

Healthy, tasty & easy! You just put it in the oven and let it do the rest.

Serves 4

Ingredients

1/4 cup olive oil

1 leek, halved, washed, thinly sliced

2 garlic cloves, crushed

200g button mushrooms, sliced

2 cups arborio rice

4 cups chicken stock

2 large chicken breast fillets, trimmed

1 lemon, rind finely grated

2 tablespoons tarragon leaves, chopped (we have a huge tarragon plant out front of the clinic in Ivanhoe, feel free to take some!)

Method

  1. Preheat oven to 180ºC. Heat 2 tablespoons oil in a saucepan over medium heat. Add leek, garlic and mushroom. Cook for 3 minutes or until soft. Stir in rice and cook for 1 minute. Add stock and bring to the boil. Transfer to an ovenproof dish. Cover and back for 20 minutes or until stock is almost absorbed.
  2. Meanwhile, heat remaining oil in a frying pan over medium heat. Season chicken with salt and pepper. Cook for 4 minutes each side or until just cooked through.. Transfer to a plate. Cover and stand for 5 minutes. Slice thinly across the grain.
  3. Stir chicken, lemon rind and tarragon into risotto. Cover and stand for 5 minutes. Season with pepper. Serve.

 

FIG AND DARK CHOCOLATE HOT CROSS BUNS

Recipe by http://nourishtheday.com/fig-and-dark-chocolate-hot-cross-scones/

PREP TIME: 10 mins

COOK TIME: 20 mins

TOTAL TIME: 30 mins

 

Serves: 10

INGREDIENTS

2 cups wholemeal spelt flour
2 tsp baking powder
1 tsp cinnamon
½ tsp mixed spice or ground ginger
3 tbsp Natvia stevia
1 tbsp molasses (optional)
50 ml rice bran oil (can use light olive oil or grapes oil)
180ml almond milk (or any milk of choice)
½ cup finely chopped dried figs
½ cup chopped 70% cocoa dark chocolate (approx 100g)
melted dark chocolate, extra for the crosses.

INSTRUCTIONS

  1. Preheat oven to 180 degrees celsius
  2. Mix up the flour, baking powder, cinnamon, spice and stevia in a large bowl until combined.
  3. Make a well in the centre and add in the molasses, oil and milk. Stir until just combined then add dried figs and chopped chocolate.
  4. Mix it all up until combined. You should have a soft, slightly sticky dough at this point. If it’s too sticky add a little more spelt flour.
  5. Sprinkle a little flour onto a large chopping board or clean bench top and tip out dough. Knead very briefly then pat the dough into a 2-3cm thick rectangle.
  6. Using a sharp knife cut the dough into 10-12 pieces. Place the pieces onto a baking tray lined with baking paper and bake for 15-20 minutes until just cooked.
  7. Allow to cool then drizzle over extra melted chocolate to create the crosses – I just used a spoon to do this but you can use a piping bag if you want it to be neater.
  8. Enjoy slightly warmed and try not to eat them all yourself. Best enjoyed on the day made.

Baked Risoni with Wild Mushrooms

Ingredients

1¼ cups chicken/veg stock,
30g dried porcini (boletus) mushrooms,
3 tbsp olive oil
1 cup coarsely chopped Spanish onion
3 cloves garlic, crushed
250g fresh porcini or shiitake mushrooms, stemmed and julienned,
1½ tbsp plain flour
¼ tsp freshly grated nutmeg
¼ tsp salt
freshly ground pepper to taste
375g risoni, cooked al dente and drained
60g parmesan cheese, grated
fresh parsley (Italian) for garnish

Method

1. Preheat an oven to 190ºC . Warm ¼ cup of the chicken stock in a small saucepan, and soak the dried porcini mushrooms in it for 20 minutes.

2. In a medium frying pan, heat 2 tablespoons of the oil, and sauté the onion and garlic for 2-3 minutes. Add the fresh mushrooms, and cook for 3 minutes. Add the remaining stock, and cook until the mushrooms are soft, about 5 minutes more.

3. Remove the mushrooms and onions with a slotted spoon, and set aside. Reserve the stock for sauce.

4. Drain the dried mushrooms, reserving the soaking stock and set aside.

5. In a medium saucepan, heat the remaining 2 tablespoons of oil, and whisk in the flour. Cook over medium heat 2-3 minutes, stirring, to cook the starch from the flour. Do not brown. Add the reserved stock and strained stock from the dried mushrooms. Stir well, and continue to cook over medium heat until slightly thickened. Season with the nutmeg, salt and pepper.

6. Chop the soaked dried mushrooms, and add them to the fresh sautéed mushrooms. Add the risoni, and mix well

7. In a medium casserole dish, spoon in a thin layer of sauce. Set aside ¼ cup of sauce; mix the remaining sauce with the mushroom-risoni mixture, and spoon it into the casserole. Top with the reserved sauce, and sprinkle with the Parmesan cheese.

8. Bake for 30 minutes. Garnish with parsley, and serve.

Serves 6

Nutritional breakdown per serving:
1640 Kilojoules, 9g Protein, 27g Carbohydrates, 3g Fibre, 12g Total Fat
(3g Saturated, 8g Monounsaturated, 1g Polyunsaturated), 10mg Cholesterol, 280mg Sodium.

Vegetable Pakoras

 

Serves 4

Ingredients

100g chickpea flour (besan) or rice flour

2 tsp garam masala

1 tsp ground coriander

1/2 tsp chilli powder

1 egg

75g natural yoghurt

1 tbsp lemon juice

25g onion

25g red capsicum

50g cooked potatoes

50g cauliflower florets

50g corn kernels, thawed if frozen

corn oil, to deep fry

Method

  1. Combine the flour and spices in a bowl. Make a well in the centre. Break the egg into the well. Add the yogurt and lemon juice, then whisk into a thick batter. Allow the batter to stand for at least 10 minutes.
  2. Meanwhile, finely chop the onion. Deseed and finely chop the capsicum. Cut the potatoes and cauliflower into 1cm dice. Stir capsicum, potato, cauliflower and corn into the batter. Mix well. Allow to stand for another 10 minutes.
  3. Fill a deep pan with corn oil until 1/3 full. Heat until a cube of bread dropped in sizzles. Stir the batter.
  4. Drop 3-4 spoonfuls of batter into pan. Deep-fry for 8 minutes, or until golden. Remove and drain. Deep-fry remaining batter in same way, to make 12 pakoras. Garnish with coriander, if you like.

 

Zucchini Rissoles

Serves 4

Ingredients

275 lean beef mince

1/2 small brown onion, grated

1 zucchini, gated, excess liquid squeezed out

2 tbs cottage cheese

1/2 tsp mild curry powder

1 egg, lightly beaten

1/2 cups dried breadcrumbs

olive oil spray

Method

  1. Combine mice, onion, zucchini, cottage cheese, curry powder, egg, 1/4 cup breadcrumbs and salt & pepper in a bowl. Mix until well combined. Divide mixture into 4 equal portions and shape into rissoles. Coat rissoles in remaining breadcrumbs and place on a plate. Refrigerate for 1 hour, if time permits.
  2. Preheat oven and a baking tray to 200º C. Spray both sides of patties with oil. Heat a large, non-stick frying pan over medium-high heat until hot. Cook rissoles for 2 minutes each side or until golden. Transfer to hot baking tray. Bake for 12-15 minutes or until cooked through.

 

Bite-Sized Caprese Appetizers

So this recipe is hardly reinventing the wheel–if you haven’t eaten it, you’ve almost certainly seen it. But sometimes some things are so good and so seasonally perfect that you just need a little reminder.

Ingredients
24 grape tomatoes
24 fresh mini mozzarella balls
24 fresh basil leaves
1 1/2 tablespoons extra virgin olive oil
1 1/2 tablespoons balsamic vinegar
1 clove minced garlic
kosher salt
freshly ground black pepper
24 toothpicks

Instructions
Place a tomato, basil leaf, and mozzarella ball on each toothpick. Place on a serving plate or tray.
Whisk together the olive oil, vinegar, and garlic and drizzle over the appetizers. Sprinkle with salt and freshly ground black pepper.
To eat, bite everything off the toothpick all at once.

Lamb Meatballs with Lemon-Cumin Yogurt

Fresh mint and cilantro pair with the classic Mediterranean spices of cinnamon, cumin, and coriander to liven up ground lamb and plain yogurt. To prepare these as a main course, form larger meatballs and serve with pita and couscous.

INGREDIENTS (15)

For the meatballs:

1 pound ground lamb
1/4 cup finely chopped white onion
1 tablespoon finely chopped fresh mint
1 tablespoon finely chopped fresh cilantro
1 garlic clove, finely chopped
1 teaspoon ground coriander
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
1/4 teaspoon freshly ground black pepper
For the yogurt:

7 ounces whole-milk Greek yogurt
2 teaspoons finely chopped fresh cilantro
2 teaspoons finely chopped fresh mint
1 teaspoon ground cumin
Zest of 1 medium lemon, minced

INSTRUCTIONS

  1. Heat the oven to 375°F and arrange a rack in the middle.
  2. Combine all meatball ingredients in a large bowl and mix thoroughly with your hands.
  3. Form into 30 balls (about 2 teaspoons each) and place on a baking sheet.
  4. Bake until meatballs are no longer pink in the middle, about 15 minutes.
  5. Meanwhile, combine all yogurt ingredients in a small bowl and season with salt and freshly ground black pepper. Mix well. Serve with the meatballs.

CLASSIC ALMOND AND CACAO ENERGY BALLS

A classic energy ball recipe for you all! This is an easy, simplified version of my favourite snack – this time with just five ingredients. These little beauties are my go to when I need a pick me up and my fridge/freezer is always piled high them. You can add extra hemp powder if you want to boost the protein kick.

 

INGREDIENTS:

200g almonds (1 cup)

400g medjool dates (2 cups)

4 tablespoons raw cacao powder

2 ½ tablespoons almond butter

2 tablespoons coconut oil

METHOD:

Begin by placing the almonds in the food processor and pulsing until they are nicely crushed.

Add the medjool dates and coconut oil and pulse until it’s fully mixed

Add the almond butter and cacao and then mix again in the food processor.

Take a tablespoon of the mixture and roll into a ball. Continue doing this until the mixture has finished.

Place the rolled balls into the freezer for around 1 hour, then remove and store in an airtight container in the fridge.

 

Paleo Coconut Pancakes

 

paGluten Free!

Protein boosters: Coconut flour, eggs, flax meal

Yield: About 18

 

 

Ingredients

½ cup coconut flour (72g)

¼ cup shredded unsweetened coconut (30g)

2 Tbsp. flax meal

½ tsp. baking powder

¼ tsp. salt

6 large eggs

¼ cup coconut oil, melted and cooled, plus more for griddle

¾ cup unsweetened almond milk

3 Tbsp. maple syrup

1 tsp. vanilla extract

Method

Preheat oven to 200ºF. In a large bowl, whisk together coconut flour, coconut, flax, baking powder and salt. In a medium bowl, whisk eggs, coconut oil, almond milk, maple syrup, and vanilla until well combined. Pour egg mixture into coconut mixture and stir until combined. (Mixture will be a bit thicker than traditional pancake batter, but if it seems too thick to spread, add more milk 1 Tbsp. at a time to thin.)

Heat a griddle or large nonstick skillet over medium heat. Brush with coconut oil. Drop batter (use about 3 Tbsp. per pancake) onto griddle and cook until top is bubbling and sides are beginning to firm, about 1 minute. Flip pancakes and cook until bottoms are golden and pancakes are cooked through, about 30 seconds to 1 minute longer. Place on a plate, keep warm in oven, and repeat with remaining batter. (Batter may continue to thicken as it sits. Stir in more milk 1 Tbsp. at a time if needed.)