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Roast beetroot and pumpkin salad

 

A great summer salad that’s packed full of tasty veg.

Ingredients

• 1 beetroot

• ½ pumpkin

• 1 red onion

• 1 sweet potato

• 1 tbsp olive oil

• 1 handful rocket

• 30g reduced-fat feta

• 1 tbsp unsalted walnuts, chopped

• 1 tbsp balsamic vinegar

Method
Pre-heat the oven to 180˚C. Peel the beetroot, pumpkin, red onion and sweet potato and cut into quarters. Place all the ingredients on a roasting tray lined with baking paper and coat with half the olive oil. Place the vegetables in the oven and cook for approximately 30 minutes, turning the vegetables after 15 minutes.

Place the rocket, feta and walnuts into a bowl. Add the roast vegetables, half the olive oil and balsamic vinegar and toss through. Serve immediately.

NEXT: 13 summer salad ideas>>

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11 smart snack swaps

Handbag-friendly snacks that satisfy those 3pm sugar cravings.

We ask food experts Dr Joanna McMillan, Lyndi Polivnick, Nicola Moore and Larina Robinson for guilt-free snack alternatives.

Coca Cola, 600ml
1080kJ, 0g fat, 63.6g carb, 0g protein, 63.6g sugar

SWAP FOR

Zevia Cola soda, 355ml
0kJ, 0g fat, 7g carb, 0g protein, 0g sugar

Our experts say: “If you really want a soft drink, then this is about as good as I’ve seen. No artificial sweeteners – it just uses stevia and sugar alcohol erythritol. This might upset some people’s gut, but otherwise this is a good choice,” Dr McMillan says. 

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Kettle Chips Sweet Potato, Beetroot & White Sweet Potato, 45g
945kJ, 14.5g fat, 22.3g carb, 1.7g protein, 11.3g sugar, 236 mg sodium

SWAP FOR

Loving Earth Red Kale Chips, 35g
828kJ, 15.8g fat, 6.9g carb, 5.6g protein, 3.9g sugar, 349 mg sodium

Our experts say: “A delicious way to get more greens into your day,” Robinson says. “Kale is rich in fibre and vitamins A, C, K and iron. With 5.6 g of protein per serve, this is a highly nutritious snack option.”

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Nestle Milkybar, 50g
1165kJ, 17g fat, 24.1g carb, 3.8g protein, 24.1g sugar

SWAP FOR

Aussie Bodies ProteinFX Lo Carb Mini Bars Cookies and Cream, 30g
450kJ, 3.2g fat, 1.9g carb, 9.1g protein, 1g sugar,

Our experts say: “The small portion size of Aussie Bodies ProteinFX Lo Carb Mini Bars means that you get around nine  grams of protein without too many additional calories. Protein bars can be a great snack for active individuals as they are convenient and help keep you fuller for longer,” Polivnick says.

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Allen’s Snakes Alive, 13g (one snake)
185kJ, 0.1g fat, 10.1g carb, 0.7g protein, 6.4g sugar

SWAP FOR

Double D Aussie Gummy Bears, 10g
155kJ 0g fat, 0g carb, <1g protein, 0g sugar

Our experts say: While these won’t fill you up, Dr McMillan says, “If you must have a lolly, these are about as good as they come.” Polivnick’s on side. “This portion-sized pack is the perfect treat for sugar lovers.” Artificial sweetener maltitol can have a laxative effect if you overindulge, so stick to the recommended portion.

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Samboy Salt & Vinegar, 45g
954kJ, 13.4g fat, 24.1g carb, 2.9g protein, 0.9g sugar, 635 mg sodium

SWAP FOR

Slim Secrets Guilt Free Chips Salt & Vinegar, 40g
592kJ, 1.2g fat, 26.3g carb, 4.3g protein, 1.6g sugar, 366 mg sodium

Our experts say:  “They’re lower in saturated fat and sodium than competitors, with a serve of fibre and protein,” Polivnick says.  Dr McMillan agrees. “These are much lower in fat than regular potato chips, and the fat present comes from olive oil, which is good. However, they do have four additives present, so those with sensitivities might want to avoid these.”

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Big M Chocolate Milk, 300ml
879kJ, 5.4g fat, 30.3g carb, 9.6 protein, 29.7g sugar

SWAP FOR

Up & Go Vive, 250ml
697kj 3.8g fat, 22.5g carb, 9g protein, 13.5g sugar
Our experts say: “If you absolutely must snack and run, these are at least low-GI and provide many nutrients as well as fibre,” Polivnick says. “For busy, active people, Up & Go can be a healthy breakfast option.”

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Arnott’s Premier Chocolate Chip Biscuit, 14.8g
315kJ 3.8g fat, 9.4g carb, 0.8g protein, 5.6g sugar

SWAP FOR

Nairns Dark Chocolate
Chip Oat Biscuits, 25g
183kJ 1.7g fat, 6.4g carb, 0.7g protein, 2.2g sugar
Our experts say: These Scottish IGA-stocked biscuits are among Dr McMillan’s pet snacks. “They do make lovely oatcakes but also sweet oat-based biscuits. They should still be occasional, but are certainly better than biscuits made with white flour.”

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Cadbury Dairy Milk
Chocolate Bar 50g bar
1110kJ 14.8g fat, 28.5g carb, 4g protein, 27.8g sugar

SWAP FOR

Sweet William Sweet As No Added Sugar White Strawberry Chocolate, 25g
575kJ 8.4g fat, 5.9g carb, 1.2g protein, 2.5g sugar
Our experts say: If you’re not sensitive to sugar alcohols and stevia as a sweetener (which can have a laxative effect), this is a preferable option for a choccie hit without the added sugar.

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Doritos Corn Chips, 50g
1085Kj, 13.5g fat, 29.4g carb, 4.5g protein, 1.3g sugar

SWAP FOR

Cobs Natural Slightly Salted, Slightly Sweet Popcorn, 30g
595kJ, 6g fat, 18.9g carb, 1.9g protein, 8.4g sugar
Our experts say: “Popcorn is a great alternative to chips,” says Polivnick. “Cobs Natural Popcorn is a delicious alternative that is low in sodium and in portion-controlled packs, helping you limit your daily energy intake.”

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Uncle Tobys Chewy Muesli Bar Choc Chip, 31.3g
565kJ 4.6g fat, 20.1g carb, 2.3g protein, 5.7g sugar

SWAP FOR

Nakd Cocoa Delight Bar, 35g
567kJ, 5g fat, 17g carb, 3g protein, 15g sugar
Our experts say: “Nakd bars are made from nuts and fruit, natural sources of nutrients like fibre, unsaturated fats and protein, making them a great choice in my book,” Polivnick says. Dr McMillan agrees. “Simple and natural with an appropriate 567kJ per bar.”

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Arnott’s Tim Tam Chewy Caramel, 19.4g
405kJ, 4.6g fat, 12.7g carb, 1g protein,
9g sugar

SWAP FOR

Slim Secrets Crème Caramel Low Carb Fit & Fab Mini Protein Bar, 28g  
414kJ, 2.8g fat, 1g carb, 9.3g protein, 0.9g sugar
Our experts say: “With less than 100 calories and 9.3g of protein per serve, Slim Secrets Crème Caramel Fit & Fab Mini Protein Bars pack a nutritional punch,” Polivnick says. “A great snack for after an intense workout. The high protein content will help keep you feeling fuller for longer.”

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GOLDEN RULES

1. Fruit is still top pick as an inexpensive, convenient and great snack option.

2. Enjoying a wide variety of colourful foods in your diet is the best way to ensure you are getting all the nutrients your body needs.

3. Before eating, consider whether you are really hungry. Listen to your body rather than eating by the clock.

4. Snacks help you manage hunger until your next meal; they don’t replace it.

5. Don’t assume that all foods in the health food aisle are nutritious.

NEXT: Browse more healthy eating tips>>

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6 homemade chocolate treats

Eat clean with these cacao-based chocolate recipes from model and kitchen whiz Abigail O’Neill.

Cranberry ripe made with cacao

Ingredients (serves 4)
•    80g creamed coconut, finely chopped
•    1 rounded tbsp raw organic coconut oil
•    1 cup organic dried cranberries
•    ½ cup desiccated coconut
•    ½ tsp vanilla powder
•    2 tbsp agave
•    Classic Dark for top and bottom of slice

Classic Dark
•    40g raw cacao liquor, finely chopped
•    30g raw cacao butter, finely chopped
•    1 tbsp raw organic coconut oil
•    ¼ tsp vanilla powder
•    1½ tbsp raw dark agave
•    1–2 tbsp raw cacao powder

Method
Prepare Classic Dark by melting finely chopped cacao butter and liquor with coconut oil in a glass bowl over boiling water. Remove from heat. Whisk in all other ingredients, adding raw cacao powder last. Chill half of prepared raw chocolate in the base of a lined, sealable glass dish. Keep the other half slightly warm. Process all filling ingredients in a food processor until they are fine and have begun to bind. Press cranberry mixture firmly onto hardened chocolate. Spread the remaining chocolate over slice and chill until firm. Cut into squares and enjoy with your favourite pot of tea, fruit, or simply as is!

kj 2087 | Fat 39.3g | Carb 34.5g | Protein 2.9g | Sugar 28.5g

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Choc-mint mousse

Ingredients (serves 4)
•    2 medium–large avocados
•    200ml organic coconut cream or ¾ cup green coconut water + ½ cup coconut flesh
•    1⁄3 cup coconut sugar
•    2 tbsp maple syrup
•    2 tsp tahini
•    6–8 drops essential oil of peppermint
•    ¾ cup organic cocoa powder
 

Method
Beginning with avocados and continuing in order, blend all together until velvety smooth. Once perfectly combined, present small portions of mousse in glasses or small bowls to serve.

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Chocolate bunnies made with cacao

Ingredients (makes 5 large or 10 smaller bunnies)
•    200g creamed coconut, chopped
•    2 big tbsp raw honey
•    ¼ tsp vanilla powder
•    1 big tbsp nut butter of your choice
•    ½ cup chopped raw Brazil nuts
•    ½ cup mixed sultanas, currants and raisins
•    Pinch of fine sea salt
•    1⁄3 cup raw cacao powder  

Method
Place creamed coconut into a glass bowl to melt over a larger bowl of boiling water. Remove from heat adding all other ingredients and mix together gently until combined. Scrape into Easter Bunny chocolate moulds and set in the freezer to harden. Keep chilled until ready to eat on Easter morning!

The nut butter will add its own unique hint of flavour to the chocolate. Hazelnut, macadamia, cashew, Brazil or even tahini will work beautifully! To make this recipe allergy free, use raw organic coconut oil in place of nut butter and omit Brazil nuts.

kJ 626 | Fat 20.2g | Carb 12.1g | Protein 4.97g | Sugar 9.85g

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Protein bars

Ingredients (makes 20 bars)
•    1 cup dates
•    ¾ cup Brazil nuts
•    ¾ cup rice protein powder
•    1⁄3 cup chia seeds
•    ½ cup desiccated coconut
•    1⁄3 cup raw cacao nibs or beans
•    ½ cup raw organic coconut oil
•    ½ cup raw cacao powder
•    2 tbsp tahini
•    1–2 tbsp raw honey
•    2 tbsp water
•    Hemp seeds or desiccated coconut for top and bottom

WHAT YOU’LL DO
Whiz together dates, nuts and protein powder to break up. Add in everything else and process until mixture begins to bind. Sprinkle a glass storage dish with a little hemp or coconut and press mixture down firmly, topping with more hemp seeds or coconut. Cut into bars as needed. Lasts nicely for up to a week in the fridge.

Experiment with organic dried figs or goji berries in place of dates. They’re not as sweet, but are also delicious!

kJ 787 | Fat 14.5g | Carb 8.7g | Protein 4.7g | Sugar 7.5g

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Notella

Ingredients (fills 435g jar)
•    40g cacao butter, finely chopped
•    ½ cup cold-pressed macadamia oil
•    ½ cup raw agave
•    ½ cup hazelnut butter
•    1 tsp vanilla powder
•    Pinch Himalayan pink salt
•    1⁄3 cup raw cacao OR organic cocoa powder

Method
Melt cacao butter in a glass bowl over boiling water. Remove from heat and, using a small whisk, mix in everything else until perfectly smooth. Pour into a glass jar and allow to thicken as it cools or use as is. It will keep out of the fridge – even longer in the fridge but will set quite firmly. It generally disappears in a matter of days.

Note the difference in flavour of this spread when using raw cacao over organic cocoa, or perhaps even try a mixture of both. The organic cocoa adds more mellow chocolate tones while the raw cacao creates a stronger and slightly earthier taste.

kJ 195 | Fat 6g | Carb 1g | Protein 0.8g | Sugar 0.6g

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Forever young halva

Ingredients (serves 6-10)
•    4 cups finely ground sesame seeds
•    ½ tsp vanilla powder
•    ½ cup raw honey
•    1 tbsp raw agave
•    1 tbsp raw cacao powder
•    Bee pollen, optional, for sprinkling

Method
Use a coffee grinder to finely grind half-cup portions of sesame seeds until fine. Mix together ground seeds, vanilla and honey – hands may be necessary! Split the mixture, pressing two-thirds into a glass dish. Add agave and cacao to the remaining third and mix together well. Firmly press chocolate halva mix over the vanilla layer. Top with bee pollen if desired and chill to firm. Homemade halva keeps well in the fridge. Cut into chunks or slice as needed.

kJ 787 | Fat 14.5g | Carb 8.7g | Protein 4.7g | Sugar 7.5g

NEXT: 20 ways to burn off a hot cross bun>>

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Chicken caesar salad

A tasty chicken salad that’s high in protein and selenium.

Ingredients (serves 2)

• 120g chicken breast (no skin)

• 2 pieces rindless bacon, diced (fat trimmed)

• 3 cups cos lettuce, roughly torn

• 2 tbs parmesan cheese

• 1 cup croutons (1 slice toasted bread, diced)

• 1 egg, soft boiled

• Spray olive oil

Dressing

• 1 tbsp low-fat mayonnaise

• 1 tbsp Dijon mustard

• ½ lemon, juiced

• 2 anchovies canned in brine, finely diced (optional) 

Method

Heat a frypan on a medium heat and spray with olive oil. When pan is hot, place in the chicken breast. Cook each side for about five minutes. Turn the heat off and allow  the chicken to rest before slicing it lengthways.

Place the bacon on a baking tray in the oven at 180° C for approximately three minutes on each side until crispy. Once cooled, cut into small pieces.

Place the mayonnaise, Dijon mustard, lemon juice and anchovies into a blender for 30 seconds.

Place the cos lettuce, Parmesan cheese, bacon, croutons and sliced chicken into a bowl. Add the dressing over the top and toss through, and place the soft boiled egg on top.  

Recipe from Light & Delish

Looking for more chicken recipes? Why not try this chicken hot pot.

 

 

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Fetta and bean salad

Bored of the traditional salad? Try this fetta, bean and almond salad.

Ingredients (serves 2)

• 10 long green beans

• 10 long yellow beans

• 4 cherry tomatoes, sliced

• 2 tbsp Danish fetta cheese

• 1 tsp olive oil

• 1 tsp balsamic vinegar

• 1 tbsp flaked almonds

• Cracked black pepper

 

Method

Boil water in a saucepan.  

Trim beans and add to boiling water. Cook for about one minute before removing from the heat and refreshing them in ice-cold water. Arrange the beans lengthwise on a plate.

Add sliced tomato over the top of beans. Crumble fetta over beans and tomatoes. 

Add olive oil and balsamic vinegar over salad.  

Top with almond flakes and cracked black pepper.

Recipe from Light & Delish

NEXT: Browse more healthy recipe ideas or join the chatter on Facebook. 

 

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Baked eggplant and tomato

Looking for healthy recipes? Try this delicious baked eggplant and tomato dish. Serve with rice or fresh, crusty bread.

 

Ingredients (serves 4)

• 1 tbsp olive oil

• ½ red onion, sliced

• 1 tbsp garlic, crushed

• 1 eggplant, cut into strips

• ½ cup Italian tomato sauce

• 1 tomato, diced

• 1 tbsp fresh flat leaf parsley, chopped

 

Method

 

Heat a saucepan on moderate heat and add oil. Add onion and garlic in the saucepan and cook until transparent. Add the eggplant and cook for about five minutes. 

 

 

Place the tomato sauce and tomato into the saucepan and cook for a further three minutes. Place all ingredients into an ovenproof dish in a 180ºC pre-heated oven and cook for 30 minutes.

 

 

Once cooked, remove oven dish from the oven and top with chopped parsley and serve with rice, pasta or bread.  

 

Recipe from Light & Delish

 

 

 

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How to avoid bloating

Feeling bloated? Healthy gut bacteria is KEY to avoiding a bloated stomach.

Fix: Probiotics (lactobacillus acidophilus/bifidobacterium)

Healthy gut bacteria are essential in helping the body to fight viruses and infection as well as absorb nutrients from our foods and prevent allergies.

Regular antibiotic use, alcohol and caffeine consumption, and diets high in processed foods all contribute to bad bacteria. Signs of an imbalanced gut microflora include: bloating, flatulence, abdominal pain, diarrhoea, constipation and candida. The word probiotic means ‘for life’. Naturopaths have always credited the gut as being the centre of immunity, but with solid research putting the case for probiotics, now mainstream health pros are cottoning on.

What You Need: You’re not going to end up in ICU with an acidophilus overdose, but the usage directions are a good guide. If ever you’re going to have a bash at probiotics, make it while you’re on antibiotics, which act like a cockroach bomb, knocking out the good bacteria as well as the bad.

Eat It: Fermented foods and natural yoghurt.

BFFs: Fibre, fish oils and other probiotic strains. Take with food to increase the survival of micro-organisms.

Avoid It: Antibiotics. Make sure if you are taking probiotics, then you take them well away from any antibiotic medication. If you’re on the old antis, leave hours between taking each of them.

NEXT: 10 tummy flattening foods>>

Amanda Ford is a Sydney-based nutritionist and writer.

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6 healthy winter soups

Healthy soup ideas that will keep you warm this winter.

Chicken soup

Ingredients
1 potato, washed, peeled and cubed
½ onion diced
1 litre of chicken stock
6 small chicken drumsticks with skin off
2 ripe tomatoes, chopped and deseeded
2 tbsp of fresh chopped Continental Parsley
Fresh ground black pepper
Spray olive oil

Method
Put large saucepan on a low heat and spray with oil. Add onion, cook until translucent, stirring constantly. Then add the chicken stock and drumsticks.

Finally, add all vegetables, bring to the boil on high heat and then simmer on low heat for 1 hour.

Serves 6.

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Curried carrot soup

Ingredients

• 1 tbsp coconut oil (or butter or olive oil)
• 1 cup diced onion
• 1 tsp fresh ginger, finely grated
• 1 1/2 tsp. sea salt
• 2 tsp curry powder
• 900 g carrots, peeled and chopped
• 1 large apple, peeled, cored, and cut into chunks
• 400ml can of coconut milk
• 4 cups water, plus more if soup is too thick

To garnish:

• Chopped coriander
• Plain yoghurt

METHOD
In a large pot over medium-low heat, melt the coconut oil. Add the onion and sauté with the ginger, salt, and curry powder, stirring frequently until the onions are soft and translucent, about five to 10 minutes.
Meanwhile, peel and chop the carrots and apple. When the onions are soft, add the carrots and apple, and continue to sauté for a few more minutes. Add the coconut milk and water to the pot and increase the heat. Bring the soup to a boil and then reduce to a simmer.

When the carrots and apple are soft, after 20 to 30 minutes of simmering, purée the soup until smooth using either a blender or an immersion blender. If using a blender, only fill the canister halfway and purée in batches to prevent the hot soup from splattering. Removing the middle part of the blender lid and placing a clean dish towel or paper towel over the hole while blending is recommended. This will allow the steam to escape.

If the soup is too thick, add warm water until you reach your desired consistency. Serve with a dollop of plain yoghurt and chopped coriander. The tartness of the yoghurt nicely balances the sweetness of the carrots and apples in the soup.

KJ: 585; FAT: 9.3g; CARB: 9.1g; PROTEIN: 2.1g

Find this recipe in The Mystic Cookbook 
by Denise Linn and Meadow Linn

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Zuppa of fried potato, braised beef and green beans

Dominique Rizzo’s love affair with this little number derives from her nonna, who regularly whipped up this “poor man’s soup, using only three ingredients”. But don’t let the simplicity of this cheap and cheerful dish make you think it’s light on nutrients or flavour.

“The small amount of olive oil and the use of no stock but water means it’s low in sodium,” explains Rizzo. And, of course, the braised beef ticks the box for protein intake. “Protein is really important for building muscle, feeding the body and giving you energy,” says Rizzo.

The slow-cooked beef makes a change from regular dinner time protein sources, Rizzo says. “Any meat that is slow-cooked or cooked until tender is better and easier for us to digest, making it beneficial for our digestion and easier to process.”

Ingredients (serves 4)

• 2 tbsp olive oil

• 1 onion, diced

• 300 g potatoes, peeled and cut into 11⁄2 cm cubes

• 400 g stewing beef or chuck steak, cut into 11⁄2 cm cubes

• 1.5 L water

• Sea salt and freshly ground black pepper

• 1⁄2 cup green peas, lightly smashed with a fork

• 1/4 cup roughly chopped parsley

Method

Heat the olive oil in a large saucepan or heavy-based flameproof casserole dish over medium heat and fry the onion for three to four minutes or until translucent. Transfer the onion to a bowl with a slotted spoon and set aside.

In the same pot, fry the potatoes in batches until golden and crispy; try not to overcrowd the pan as the potatoes will stew, not brown. Remove the potatoes from the pot and set aside with the onions. Add the beef to the pan and fry over high heat for seven minutes until browned and the base of the pot has started to caramelise. Add the water, then season with salt and lots of pepper. Bring the water to the boil, cover and reduce the heat to a simmer for 30 minutes.

Return the onion and potato to the pan and simmer for a further three to four minutes until the potatoes are tender. Add in the smashed peas and simmer for two to three minutes. Serve garnished with the chopped parsley.

Recipe from My Taste of Sicily by Dominique, $39.95, Penguin.

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Ham, lentil and veg soup

Adding a bit of curly-tailed meat to this dish is a great way to enjoy a full-flavoured soup. (It’s a great source of protein.) Combined with the vegetables, lentils and tomatoes, this soup is “low in fat, high in protein and extremely versatile”, says Dominique Rizzo, author of cookbook My Taste of Sicily.

It can also help to keep blood sugar on the level. “The lentils can really help you balance blood sugar levels while providing steady, slow-burning energy; they can also increase your energy by replenishing your iron stores,” Rizzo says. 

According to the pure food lover, this is why lentils have become the cool kid of the nutrition gang. “Their health benefits are why they have become so popular for anyone wanting to watch their weight, vegetarians and pregnant women.”

Ingredients (serves 6-8)


For the stock

• 1 ham bone
• 2 roughly diced onions
• 2 stalks of celery
• 8 to 10 peppercorns
• 1 carrot roughly diced

For the soup base

• 2 tbsp olive oil
• 1 onion, diced
• 2 cups of diced ham extra (optional)
• 1/2 red capsicum, diced
• 1/2 bunch silverbeet, stalks trimmed and diced and leaves chopped
• 2 cloves garlic, crushed
• 2 tomatoes, diced
• 3/4 cup red lentils (optional)
• Good pinch mixed herbs
• Ham stock
• Salt and pepper
• Parsley to finish

METHOD
Place the ham bone, onion, celery, carrot and peppercorns into a pot together and cover with water making sure that the bone is covered. Bring to a boil, then reduce the stock to a simmer and simmer for two hours or until the meat starts to fall off the bone. Allow the stock to cool slightly before straining out the vegetables.

Remove all the meat from the bone and set aside with the broth for the soup. Pour the oil into the same pot and sweat off the onions and extra ham for three minutes. Add in the capsicum and silverbeet stalks and stir again until softened.

Add in the garlic and the tomatoes and pour in the stock, bring to a simmer and cook for 15 minutes. Add in the lentils, herbs and the chopped silverbeet and cook for a further 10 to 15 minutes until the lentils have softened. Season with salt and pepper and serve garnished with parsley.

KJ: 879; FAT: 9.3g; CARB: 3.6g; PROTEIN: 26.7g

Recipe from My Taste of Sicily by Dominique, $39.95, Penguin.

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Chickpea and red pepper soup

Ingredients (serves 4)

• 100 ml vegetable stock
• 3 garlic cloves
• 1 medium red onion, peeled and finely diced
• 250 g potato, peeled and diced into 1⁄2 cm squares
• 2 medium red capsicum/peppers, deseeded and diced into 1⁄2 cm squares to yield 2 cups
• 1 medium carrot, peeled and finely diced
• 4 cups diced ripe tomatoes (fresh)
• 3 tbsp fresh sage, chopped
• 1.5 L vegetable stock, home made
• 1 1⁄2 cups tinned chickpeas, drained
• Salt and freshly ground pepper
• 1⁄4 cup flat leaf parsley, chopped
• 1 tbsp extra virgin olive oil
• 3 tbsp grated parmesan

Method
Heat a large, heavy-based saucepan and add the vegetable stock. Add the diced onions, chopped garlic and cook until softened.

Add in the potatoes, red capsicum, carrots, tomatoes and the sage along with the vegetable stock. Bring the stock to the boil and lower the temperature to cook the vegetables over a moderate heat for 15 minutes. Stir the vegetables constantly to stop any from sticking. You may need to add a little more stock if the soup seems too thick.

Season with salt and pepper. Add in the cooked chickpeas and cook for a further 10 minutes to combine them with the vegetables. Serve the soup with chopped parsley, and drizzle with olive oil and shaved parmesan.

Recipe from My Taste of Sicily by Dominique, $39.95, Penguin.

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Fennel and lemon soup

Ingredients
Soup

• 100 ml vegetable stock, home made

• 6 spring onions or shallots

• 250 g fresh fennel, trimmed, cored and thinly sliced ( medium-sized bulbs)

• 250 g potato, peeled and diced

• 2 tsp lemon juice

• 750 ml vegetable stock, home made

Gremolata

• 2 garlic cloves, finely chopped

• 1⁄4 cup Italian flat leaf parsley, finely chopped

• 10 kalamata olives, deseeded and chopped finely

• 10 green olives, deseeded and chopped finely

• 1 long red chilli, deseeded and finely chopped

• 2 tsp lemon zest

• 2 tsp orange zest

• Salt and pepper

CLEANSING COOKING
Weeks of eating hearty, calorie-dense, carb-heavy comfort meals can leave you feeling sluggish. This soup, in particular, is a great solution to start afresh.

 “Fennel is a wonderful vegetable with a slight aniseed flavour; it is great for digestion and cleansing; lemons are the medicine of food and are perfect for cleansing the liver” says the chef. Given that lemons are an alkaline food, Rizzo says this soup is “perfect for anyone with slight stomach or digestion problems”.

To elevate this soup from merely cleansing to cleansing and tasty, Rizzo adds gremolata.

Traditionally a combination of garlic, parsley and lemon, Rizzo says this infusion of flavours turns this soup into a taste sensation. The gremolata can also be used again, in various other dishes: spoon it over vegies, use it as a marinade for meats or turn it into a salad dressing.

Recipe from My Taste of Sicily by Dominique, $39.95, Penguin.

 

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Prawn and mango salsa lettuce cups

A simple recipe that’s big on flavour!

 

Ingredients (serves 4)

• 1 butter lettuce

• 4 cooked king prawns, shelled and deveined

• 1 mango

• 1 small red chilli, deseeded and finely chopped

• 1 tbsp finely chopped coriander

• Juice of 1 lime

Method

• Wash four large lettuce leaves and allow to dry. 

• Chop prawns roughly and place in a bowl. 

• Cut mango into cubes and add to bowl with prawns. Add chilli and coriander and mix together. 

• Place equal quantities into lettuce cups, top with lime juice and serve. 

Recipe from Light & Delish

 

 

 

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Vegie Pad Thai

Looking for vegetarian dinner ideas? We love this Pad Thai recipe.

Ingredients (serves 4)

• 250g cooked Pad Thai rice noodles

• 1tbsp crushed peanuts

• 1 clove garlic, minced

• 1 small red onion, sliced

• 3 tbsp carrot diced

• 100g tempeh or firm tofu diced

• 1 tsp brown sugar

• 1 tbsp soy sauce

• 1 red chilli de-seeded and finely sliced

• Juice of one lime

• ½ cup bean sprouts

• Olive oil spray

 

Method

• Cook noodles as per packet instructions and place aside. 

• Heat wok and spray with a little oil. Fry peanuts until toasted and put aside.

• Add garlic, onion, carrot and tempeh and stir until lightly browned. 

• Add noodles and continue stirring to mix through. Add sugar, soy sauce and chilli. Stir until combined and add lime juice. 

• Top with peanuts and bean sprouts to serve.

 

Health Tip

If you’re allergic to peanuts, you can subtitute sesame seeds, as pictured.

Recipe from Light & Delish

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