Cream of Carrot & Leek Soup

1 tbsp cumin seeds
1 ½ tbsp safflower oil
3 leeks, white part cut into 6mm slices
1.5kg large carrots, peeled and sliced
4 cups chicken or vegetable stock
½ cup low-fat milk
¼ tsp salt
freshly ground white pepper to taste

1. Toast the cumin in a hot, dry pan, shaking constantly over medium heat for 2 minutes. Grind the seeds into a coarse powder in a spice grinder, or crush them with a rolling pin. Set aside.

2. In a medium stockpot or Dutch oven, heat the oil. Add the leeks, and cook over medium heat until soft, about 5 minutes. Add the cumin, reserving ½ teaspoon for garnish, and cook an additional 2 minutes, stirring occasionally. Add the carrots and stock. Bring to a boil, reduce to a simmer and cook, covered, until the carrots are tender, about 25 minutes.

3. Puree in a blender or food processor until smooth. Return the mixture to the pot, pour in the milk and warm over medium-low heat for about 5 minutes. Season with the salt and pepper, garnish with a sprinkle of the reserved cumin. Serve immediately.

Serves 8

Nutritional breakdown per serving (1 cup):
840 Kilojoules, 3g Protein, 26g Carbohydrates, 6g Fibre, 5g Total Fat
(1g Saturated, 1g Monounsaturated, 3g Polyunsaturated), 0mg Cholesterol, 150mg Sodium, 20mg Vitamin C,
48,930 IU Vitamin A.

 

Serves 6

Ingredients

1 kg baby chat potatoes
100g roasted red capsicum, sliced
150g marinated artichoke hearts, drained, quartered.
1 bunch watercress, sprigs picked (or baby spinach leaves)
Mustard dressing
1 garlic clove, crushed
2 tbsp wholegrain mustard
1 small lemon, juiced
2 tbsp olive oil

Method
1. Place potatoes in a saucepan. Cover with cold water. Bring to the boil over high heat. Cook, uncovered for 10 mins or until just tender. Drain. Set aside to cool slightly. Cut in half. Place in a large bowl.
2. Add capsicum, artichoke and watercress to warm potato. Toss gently to combine.
3. Make mustard dressing: Combine garlic, mustard, 2 tbsp lemon juice and oil in a screw top jar. Secure lid. Shake well.
4. Pour dressing over salad. Season with salt & pepper. Toss to combine. Serve.

WARMING COCONUT CHAI

Rich in the forgotten superfood spices, this delicious coconut chai recipe is full of anti-oxidants, great for anti-aging and disease prevention.

Ingredients

2 cups spring or filtered water

1 Tbsp chai tea mix (nutmeg, cloves, cardamom, ginger, cinnamon, licorice, tea leaves)
1 whole star anise
2 whole green cardamom pods
1 tsp cinnamon powder
Homemade coconut milk or organic canned coconut milk (Use nut milk if you prefer)
Raw honey or coconut sugar to taste

Method
1. Pour the water in a pot, add chai mix and additional spices.
2. Bring the pot to a simmer, then reduce heat to low. Cover and let spices infuse for 10 minutes.
3. Strain through a fine mesh sieve to fill mugs 2/3 full. Top up with coconut milk and sweeten to taste.

Roasted Vegetable Frittata

Serves 3

Ingredients

220g pumpkin

200g potato

220g sweet potato

25ml (1 tbsp + 1 tsp) oil

1 small red onion, peeled and roughly chopped

70g (about 6 small) mushrooms, roughly chopped

2 cloves garlic, separated, unpeeled

44g frozen peas

4 large eggs

44g (1/2 cup) grated parmesan cheese

40ml (2 tbsp) cream

Salt & freshly ground pepper

Extra ½ tsp oil, for pan

Method

Preheat oven to 200⁰C. Peel pumpkin, potato & sweet potato and cut into bite-sized chunks. Place on a baking tray, drizzle with 1 tbsp of oil and toss to coat. Bake for 30 minutes. Add chopped onion, chopped mushroom and garlic to tray and drizzle with 1 tsp oil. Toss with other vegetables. Continue baking for 20-25 minutes, until the vegies are cooked through. Remove garlic from its skin, place in a medium bowl and mash with a fork. Add eggs, parmesan, cream, salt and pepper to bowl. Whisk until combined. Heat extra ½ tsp oil in a 26 diameter frying pan over medium heat. Cover base of pan with vegies. Pour egg mixture over vegetables

Serves 4

Cooking time: Less than 30 minutes.

Try something new! This dish mixes Chinese and Modern Australian cooking.

Ingredients

2 teaspoons cornflour

½ cup (125ml) chicken stock

1 tbsp Chinese rice wine

1 tsp sugar

1 tbsp light soy sauce

1 tbsp chilli bean sauce

1 large garlic clove, finely chopped

1 tbsp grated fresh ginger

2 tbsp peanut oil

300g pork or beef mince

600g silken firm tofu, well drained, cut into 16 cubes

3 green onions (shallots), thinly sliced on the diagonal

Steamed rice, to serve

Method

• 1. In a small bowl mix cornflour with a tablespoon of water to form a past. Stir in chicken stock, rice wine and sugar. In another small bowl combine soy and chilli bean sauces with garlic and ginger. Set both aside.
• 2. Heat oil in wok on high. Stir-fry pork for 2 minutes, until browned. Add soy sauce mixture and bring to boil. Add tofu cubes and gently stir in stock mixture. Simmer for 1 minute, scatter with green onions and serve with steamed rice. Enjoy 🙂

Ingredients

2 tablespoons oil

1 onion, chopped

1 carrot, chopped

2 celery sticks, chopped

1 clove garlic, crushed

1 ¼ cups red lentils

2 ½ cups water

2 tablespoons shoyu

Salt and pepper

Mushroom filling:

30g margarine

250g flat mushrooms, sliced

2 cloves garlic, crushed

3 tbsp chopped parsley

¾ cup grated cheddar cheese

 

Method

Heat the oil in a pan, add the onion, carrot and celery and fry gently for 10 minutes, until softened. Add the remaining ingredients, with salt and pepper to taste. Cover and simmer for 30 – 60 minutes, stirring occasionally, until the lentils are tender. Meanwhile, prepare the filling. Melt the margarine in a frying pan, add the mushrooms and fry for 2 minutes, stirring. Add the garlic, parsley and salt and pepper to taste and mix well.

Place half the lentil mixture in an oiled shallow ovenproof dish. Spread the mushrooms over the top, then cover with the remaining lentil mixture. Top with the cheese and bake in a preheated oven at 190⁰C, for 20-25 minutes until golden and bubbling. Serve with salad and crusty bread.

Serves 4

An effort, but delicious!

Serves 10 or more

Ingredients

3 ½ cups (875ml) chicken stock

40g butter

1 small onion, chopped

1 ½ cups (300g) arborio rice

½ cup (125ml) dry white wine

1/3 cup (25g) grated parmesan, plus 1 tbsp extra

2 eggs

1 tbsp olive oil

60g button mushrooms, finely chopped

1 garlic clove, crushed

200g lean beef mince

¼ cup chopped parsley

1 cup (70g) fresh breadcrumbs

Rice bran oil, to deep fry

Tip: make bolognaise separately

Method

1. Make risotto by heating chicken stock in saucepan, until simmering. Keep hot. Melt butter in a large saucepan on medium heat. Add onion and cook for 3 mins, stirring until softened. Add rice and stir for 1 min, until translucent. Add wine & stir until evaporated.

2. Add 1 ladle of stock, stirring constantly, until absorbed. Repeat with remaining stock, one ladle at a time, stirring constantly for 15-20mins, until rice is cooked. Remove from heat & stir through parmesan and 1 lightly beaten egg. Season to taste. Spread rice onto a baking tray lined with baking paper to cool completely.

3. Meanwhile, heat olive oil in a frying pan on high. Cook mushroom & garlic, stirring for 5 mins. Add mince and cook 5 mins, until brown and moisture evaporates. Stir in parsley, remaining egg and extra parmesan.

4. Divide cooled risotto mixture into 12 portions with wet hands, take 1 portion in your palm and make a small well in the centre. Place 1 tbsp of mince mixture in centre of rice. Fold over rice to enclose mixture and shape into a ball. Repeat with remaining rice portions and mince mixture. Roll balls in breadcrumbs and set aside.

5. Heat rice bran oil in a large saucepan on high until a cube of bread sizzles on contact. Deep fry rice balls in batches for 4 mins, turning, until golden. Drain on paper towel and serve immediately.

Easy Potato & Leek Soup

Serves 4

4 tbsp butter

2 cloves crushed garlic

2 leeks

4 potatoes (1/2kg)

8 cups chicken stock

¼ tsp salt

½ tsp pepper

450mls milk (or soymilk)

Method

• 1. Clean & chop the leeks.
• 2. Melt the butter in a pan and add the
• 3. leeks and garlic. Fry them over a low heat until the leeks are soft, about 10mins, stir frequently.

• 4. Peel the potatoes and chop them into cubes.
• 5. Add all the remaining ingredients to the pan, except the milk.
• 6. Bring the soup to a boil and then let simmer for 20minutes.
• 7. Just before serving, pour the milk into the soup and stir well. Serve.

Serves 4

Ingredients

1 butternut pumpkin (approx. 1 kg), seeds removed and cut into wedges
2 tablespoons olive oil
½ teaspoon dried chillies
1 teaspoon fennel seeds
500g Desiree potatoes
Sea salt and black pepper
3 sprigs of thyme, leaves only
1 tablespoon butter
1 brown onion, chopped
1 clove of garlic, skin on
1.5 litres of vegetable stock
¼ cup thickened cream (see tip)

 

Method

1. Preheat oven to 200°C. Place the pumpkin in a baking dish and drizzle with a little of the olive oil. Sprinkle with dried chillies, fennel seeds and salt and pepper. Cut the potato into wedges and also place on a baking tray, drizzle with olive oil and scatter with thyme leaves. Bake pumpkin and potato for 35-40 minutes or until golden and cooked through.

2. Heat a large heavy based saucepan, add the remaining olive oil and butter and fry the onions and garlic until soft. Add the pumpkin and potato and mash. Pour in the stock, bring to the boil and reduce the heat and simmer for 10- 12 minutes.

3. Blend until smooth with a hand held blender or food processor. Return to the pan and reheat if necessary. Stir through the cream and season to taste. Serve with cracked black pepper.

Elaine’s tip: This soup is chunky, delicious and low-fat unblended and without cream (just skip step number 3!).

Barley and Vegetable Soup

This nutritious, warming and slightly bitter soup is particularly helpful for promoting fluid and fat metabolism.

Elaine’s tip: If you’re short on time omit the barley, the soup can then simmer for 20 minutes only.

¼ cup barley

2 tablespoons oil

1 large onion, chopped

2 celery sticks, thinly sliced

3 carrots, thinly sliced

2 garlic cloves, crushed

1 turnip, chopped

1 cup green beans, cut into 2.5cm lengths

bouquet garni

6 cups water or vegetable stock

1 tablespoon shoyu/ soya sauce

salt and pepper

4 tomatoes, skinned and chopped

2 tablespoons chopped parsley

Method

Soak the barley in cold water to cover for 1 hour. Drain well and set aside.

Heat the oil in a pan, add the onion and fry until softened. Add the celery, carrots, garlic and turnip. Cover and cook gently for 10 minutes, shaking the pan occasionally.

Add the soaked barley, green beans, bouquet garni, water/stock, shoyu, and salt & pepper to taste. Cover and simmer for 45 minutes, until tender.

Add the tomatoes and parsley and cook for a further 10 minutes. Remove the bouquet garni and serve.