#MeatlessMonday: Lentil Hotpot with Steamed Greens – The CSIRO Healthy Gut Diet -Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

CSIRO Healthy Gut Diet

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

 

p178 THE CSIRO HEALTHY GUT DIET
21 G FIBRE PER SERVE GOOD SOURCE OF RESISTANT STARCH
UNITS PER SERVE BREADS AND CEREALS 1 PROTEIN 2 FRUIT 0 VEGETABLES 3 DAIRY 0 FATS AND OILS 0

Lentil hotpot with steamed greens

SERVES 4
PREPARATION 20 minutes
COOKING 1 hour, plus potato cooking time

 

Lentil Hotpot

olive oil spray, for cooking
1 onion, finely chopped
1 large carrot, finely chopped
1 stick celery, finely chopped
1 large clove garlic, finely chopped
2 teaspoons curry powder
1 × 400 g tin salt-reduced chopped tomatoes
1 × 400 g tin lentils, drained and rinsed
1 × 400 g tin salt-reduced four-bean mix, drained and rinsed
1 1/2 cups (180 g) frozen peas
5 potatoes, cut into 5 mm thick slices, steamed and chilled overnight (see page 41)
sweet paprika, for sprinkling
1 head broccoli, trimmed and cut into small florets
100 g green beans, trimmed

 

Preheat the oven to 190°C (170°C fan-forced). Spray a 1.5 litre baking dish with olive oil.
Heat a deep heavy-based frying pan over medium heat and spray with olive oil. Add the onion, carrot and celery and cook, stirring, for 5 minutes or until softened. Add the garlic and curry powder and stir for 30 seconds or until fragrant.

Stir in the tomatoes, lentils and bean mix and bring to a simmer over medium–high heat, then stir in the
peas and return to a simmer; add a little water if necessary to prevent the mixture from sticking.

Spoon the lentil mixture into the prepared baking dish, then top with the potato slices, placing them in overlapping lines to cover the lentil mixture. Spray with olive oil and sprinkle with paprika.

Bake the hotpot for 45–50 minutes until the potato topping is golden
and crisp.

Just before serving, steam the broccoli and beans in a steamer basket over a saucepan of simmering water for 3 minutes or until tender but crisp.

Serve the hotpot with the steamed vegetables alongside.

into small florets
100 g green beans, trimmed

 

Slow-Roasted Lamb Shawarma with Crushed Chat Potatoes and Salad: The CSIRO Healthy Gut Diet – Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

CSIRO Healthy Gut Diet

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

 

BEEF AND LAMB MAINS 175
8 G FIBRE PER SERVE LOW FODMAP GOOD SOURCE OF RESISTANT STARCH
UNITS PER SERVE BREADS AND CEREALS 1 PROTEIN 2 FRUIT 0 VEGETABLES 2 DAIRY 1 FATS AND OILS 0

SlowRoastedLambShwama

 

 

Slow-roasted lamb shawarma with crushed chat potatoes and salad

SERVES 4
PREPARATION 25 minutes
COOKING 2 hours 30 minute, plus potato cooking time.

2 teaspoons ground allspice
2 teaspoons sweet paprika
3 teaspoons dried Greek-style oregano
pinch of ground cinnamon
1 × 800 g boneless butterflied lamb leg, all visible fat trimmed
olive oil spray, for cooking
600 g chat potatoes, steamed, lightly crushed and chilled overnight (see page 41)
juice of 1 lemon
200 g salt-reduced low-fat feta, crumbled or diced

BROCCOLI, CUCUMBER AND PEA SALAD

1/2 small head broccoli, broken into florets
150 g frozen peas
1 baby cos lettuce, base trimmed, leaves washed, dried and shredded
1 Lebanese cucumber, halved length ways, seeds removed, then thinly sliced on the diagonal
2 spring onions (green tops only), finely chopped
2 teaspoons lemon juice
1 teaspoon extra virgin olive oil

Preheat the oven to 190°C (170°C fan-forced). Combine the allspice, paprika, 2 teaspoons of the oregano, the
cinnamon and some freshly ground black pepper in a small bowl and rub all over the lamb to coat well. Place in a ceramic baking dish, then pour in enough water to come 2 cm up the side of the lamb, taking care not to pour it over the lamb.

Spray the lamb with olive oil, then cover the dish tightly with foil. Roast for 2 hours, checking the
water occasionally and adding more if necessary. The lamb should be tender and easily shredded with a fork.
When the lamb has been cooking for 1 hours, place the crushed potatoes in another roasting tin and pour the lemon juice evenly over the top. Spray with olive oil and sprinkle evenly with the remaining 1 teaspoon of oregano, then roast for 1 hour, turning occasionally, until golden and crisp.

Meanwhile, to make the salad, cook the broccoli in a saucepan of simmering water for 3 minutes, then add the peas and cook for another 2 minutes or until the vegetables are just tender. Drain and rinse under cold running water then set aside.

Just before serving, combine the broccoli, peas, cos, cucumber and spring onion in a bowl. Whisk together the lemon juice and olive oil, then add to the salad and toss to combine.

Shred the lamb with a fork, then serve  200 g per person with one quarter each of the roast potatoes, salad and feta.

Brekky Rice Pudding: The CSIRO Healthy Gut Diet – Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

 

 

CSIRO Healthy Gut Diet

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

**I eat this or a version of it most mornings ( and sometimes for lunch) 🙂

BREAKFAST 71
7 G FIBRE PER SERVE LOW FODMAP
UNITS PER SERVE BREADS AND CEREALS 0.5 PROTEIN 0 FRUIT 1 VEGETABLES 0 DAIRY 1 FATS AND OILS 1

Brekky rice pudding with fruit and almonds

SERVES 4
PREPARATION 10 minutes
COOKING 25 minutes

1 cup (100 g) basmati rice
600 ml high-calcium, lactose-free skim milk
1 stick cinnamon
1 large wide strip lemon zest
1 teaspoon pure vanilla extract
2 teaspoons pure maple syrup
ground cinnamon, to serve
seeds and juice from 4 passion fruit
125 g strawberries, hulled and halved or quartered
20 g flaked almonds
2 tablespoons lactose-free natural yoghurt, to serve

 

BrekkyRicePudding

Bring a small saucepan of water to the boil, then add the rice and boil for 5 minutes. Drain and transfer to a heavy-based saucepan. Add the milk, cinnamon, lemon zest and vanilla and bring to the boil over
medium heat. Reduce the heat to low–medium and simmer, stirring frequently, for 20 minutes or until the milk is absorbed, the rice is cooked and the mixture is thick.

Stir in the maple syrup.

Divide the rice pudding among 4 bowls, sprinkle with ground cinnamon to taste, then top evenly with the passionfruit, strawberries and almonds and serve warm with yoghurt.

This can be made the day before and chilled in the refrigerator overnight, if desired. The pudding will thicken on chilling, so loosen with a little extra skim milk, if you like.

 

Review: The CSIRO Healthy Gut Diet – Pennie Taylor, Dr Michael Conlon, Dr Tony Bird

CSIRO Healthy Gut Diet

The CSIRO Healthy Gut Diet

Pennie Taylor,Dr Michael Conlon, Dr Tony Bird

Pan MacMillan Australia

ISBN: 9781925481501

RRP $34.99

 

 

Description:

In recent years, we’ve come to realise that a healthy gut is pivotal to a healthy metabolism, a healthy brain and a healthy immune system.

The explosion of scientific research in this field – with CSIRO at the forefront – has also led to the discovery that feeding our gut bacteria with a particular type of fermentable fibre called resistant starch is a major piece in the gut health puzzle.

This book provides information on how the gut functions and what can go wrong, along with a collection of recipes specifically developed to be high in fibre and resistant starch.

Written by a team of experienced CSIRO researchers, including nutritional scientists and dietitians, many of whom are internationally recognised authorities in nutrition and gut health, this book contains simple, practical advice and a wide range of tasty, easy-to-make recipes designed to benefit the gut and overall health.

AUTHOR INFORMATION

The CSIRO, Australia’s national science agency, has been dedicated to the practical application of knowledge and science for society and industry since 1928. Today the CSIRO ranks in the top one per cent of world scientific institutions in twelve out of twenty-two research fields. CSIRO Health and Biosecurity conducts research into human health, including disease prevention, diagnosis and innovative treatment.

Pennie Taylor is the senior research dietitian at CSIRO Health and Biosecurity.

Dr Michael Conlon is a senior research scientist with CSIRO Food and Nutrition.

 

My View:
As a reader of my blog you will already be aware of how important I feel gut health is to all of us. This book is a very important addition to my Gut Health Library; it contains information and dietary advice on how to improve your gut health, the importance of resistance starch in our diet (not all fibre is created equally) and how to increase the amount of this in your diet.  It provides advice on how to maintain a low fodmap high fibre diet (FODMAP is an acronym for a group of poorly absorbed carbohydrates (sugars) in foods… P.34) and a useful chart comparing the fibre content of common foods and a Heathy Gut Eating Plan and a guide on how to use the recipes and sample meal plans provided in the book.

All in all very useful, well rounded book that provides accessible science, recipes and advice. Start your journey to good gut health today with The CSIRO Healthy Gut Diet book.

 

Easy Lemon Shortbread Cookies: Love Laugh Bake! Silvia Colloca

Love Laugh Bake

Love, Laugh, Bake! By Silvia Colloca, Published by Plum, RRP $39.00, Photography by Rob Palmer

 

BISCUITS, BISCOTTI & COOKIES,
EASY LEMON SHORTBREAD COOKIES 
“When I’m craving a simple yet satisfying cookie, I often turn to my mother’s tried and tested recipe for lemon
shortbread. The dough can be made by hand in minutes, but if you are in a hurry, a stand mixer fitted with
a paddle attachment will do the job for you in a matter of seconds. The almond meal adds moistness and
longevity to these cookies, and the potato starch helps create an ineffably light texture.” p193

100 g icing sugar, plus extra for dusting (optional)
150 g unsalted butter, softened
200 g (1¹⁄³ cups) self-raising flour
50 g (½ cup) almond meal
1 tablespoon potato starch
1 vanilla bean, split and seeds scraped, or 1 teaspoon vanilla bean paste
finely grated zest of 1 large lemon (or 2 small ones)

Cream the icing sugar and butter in a stand mixer fitted with a whisk, or use
a wooden spoon (the old-fashioned way is more laborious, but that’s how my
nonna used to make these!).

Add the remaining ingredients and mix well to incorporate. Roll the dough into
a log. Wrap it firmly in plastic film and refrigerate for 20 minutes.

Preheat your oven to 180°C and line a baking tray with baking paper.

Take the dough log out of the fridge and cut into 1 cm thick rounds. Place
them on the prepared tray, leaving plenty of room for spreading, and bake for
12–15 minutes or until cooked through and lightly golden.

Cool on the tray for a few minutes, then transfer to a wire rack to cool completely. Serve as
they are or dusted with extra icing sugar.
MAKES 10–12

 

LLB_Cookies_EasyLemonShortbreadCookies

Focaccia with Peaches, Goats Cheese and Prosciutto: Love Bake Laugh! Silvia Colloca

Love Laugh Bake

Love, Laugh, Bake! By Silvia Colloca, Published by Plum, RRP $39.00, Photography by Rob Palmer

“I have included a recipe for focaccia in most of my books and television shows, and I suppose this goes to show
how much I adore this type of bread. Traditionally, focaccia originated in the coastal town of Genoa, on Italy’s
west coast, where the artisan bakers created a soft dough flavoured with local extra-virgin olive oil. The end
result is a soft and bouncy bread, dotted with holes moist with oil and flavoured with plenty of sea salt. The
dough also contains another ingredient often used in Italian bread making: barley malt syrup. This dark brown,
thick and sticky sweetener can be found in most good delis, but if it is too hard to come by, use honey instead.
(Please note that if you make this substitution, your focaccia will not be suitable for vegans.)” p.110

 

BASIC FOCACCIA DOUGH
1 tablespoon dried yeast
1 teaspoon barley malt syrup
or honey
250 ml (1 cup) lukewarm water
400 g (2²⁄³ cups) 00 or plain flour
2 tablespoons extra-virgin olive oil
2 teaspoons salt
VEGAN (IF NOT USING HONEY)

Mix the yeast, syrup or honey and water in a large bowl and stand for a few
minutes to froth up.
Add the flour and olive oil and knead for 3–4 minutes, then add the salt and
knead vigorously for a further 5 minutes until smooth and elastic (feel free to
use a stand mixer fitted with a dough hook).
Shape the dough into a ball and place in an oiled bowl. Cover with a damp tea
towel and rest for 20 minutes.
Using floured hands, stretch the dough into a rectangle, then fold the top and
bottom thirds into the centre, like folding a letter. Place the folded dough on an
oiled baking tray, cover with a damp tea towel and prove at room temperature
for about 1½ hours or until doubled in size.

 

FOCACCIA WITH PEACHES, GOAT’S CHEESE AND PROSCIUTTO
There comes a time, towards the end of summer, when peaches are so cheap it is almost a crime not to buy
them in bulk. This is when I find myself preserving them in syrup for winter or making jams. However, the
flavour of this gorgeous fruit is so versatile that it suits savoury dishes as well, and makes a delightful addition
to the universally loved combination of prosciutto and goat’s cheese.  p.116

1 quantity of basic focaccia dough (see above)
salt
2 tablespoons extra-virgin olive oil
1 tablespoon water
1 tablespoon honey
3–4 peaches, quartered, stones removed
150 g goat’s cheese, crumbled
150 g prosciutto, finely sliced

Make and rest the dough as instructed.

Using floured hands, stretch out the dough to cover the baking tray and
sprinkle the surface with salt. Cover and rest for 30 minutes.

Using your fingertips, press down on the dough to create lots of little indents.
Whisk together the olive oil, water and honey, then coat the peach quarters
with the glaze. Tumble the glazed peaches over the focaccia, letting the juices
run into the holes. Sprinkle with some more salt, then cover and rest for a
further 20 minutes.

Preheat your oven to 200°C.

Bake the focaccia for 15–18 minutes, then scatter over the goat’s cheese.
Bake for a further 5 minutes or until it looks golden and utterly irresistible.
Take the tray out of the oven and top with the prosciutto. Serve hot or warm.
Any leftovers will be delicious cold too, but focaccia is best eaten on the day
it’s made.

SERVES 6–8

LLB_Breads_Foccacia_

Pretzels: Love Laugh Bake! Silvia Colloca

Love Laugh Bake

Love, Laugh, Bake! By Silvia Colloca, Published by Plum, RRP $39.00, Photography by Rob Palmer 

 

THE BREAD BASKET
PRETZELS
“If you have travelled around those magnificent lands in the north of Italy, right on the border with Switzerland
and Austria, you may have wondered if all of a sudden you had crossed the frontier! Fair enough too, as
the first language spoken up there is German, and the culinary traditions of the area borrow more from the
neighbouring countries than the rest of Italy. This is where local restaurants offer wonderfully rich cabbage and
pork stews, spaetzle soup, apple strudel and the much-loved pretzel to accompany pints of Weissbier.
The traditional recipe for pretzels is a tricky one. It’s not complicated but in order to achieve the unique chewy
crumb and bronzed caramelised crust you need one crucial ingredient: the very caustic and abrasive lye. It is
true that you only need it at 3% of its strength, but after reading that I would need to protect myself with
thick gloves and safety goggles and (knowing how accident prone I am) I had to come up with an alternative.
Using bicarbonate of soda may make some purists cringe, but I am very happy to say the pretzels taste divine
and my hands and eyes are burn free! ” (p.52)

PRE-FERMENT
375 ml (1½ cups) lukewarm water
2 teaspoons dried yeast
225 g (1½ cups) 00 or plain flour
1 tablespoon barley malt syrup

DOUGH
375 g (2½ cups) 00 or plain flour
40 g unsalted butter, softened
2 teaspoons salt
1 tablespoon bicarbonate of soda
2 tablespoons barley malt syrup
salt flakes, poppy seeds or sesame
seeds, to coat

To make the pre-ferment, mix all the ingredients together in a large bowl to
form a wet dough. Let it stand for 2 hours or until it looks very bubbly and has
doubled in size.

Add the flour, butter and salt to the risen ferment and knead for 6–8 minutes
or until smooth. Use a stand mixer fitted with a dough hook if you have one
handy. Cover the bowl with a damp tea towel and prove at room temperature
for 1½ hours or until more than doubled in size.

Line a large baking tray with baking paper. Gently scrape the dough out of the
bowl onto a floured surface and form into an oval shape. Cut it evenly into
eight pieces and roll each piece into a long thin rope. Twist the rope around to
form a pretzel shape and gently press the ends into place.
Place the pretzels on the prepared tray, leaving plenty of room for spreading.
Cover with a damp tea towel and rest at room temperature for 20 minutes.
The pretzels will grow by about one-third during this time.

Preheat your oven to 200°C.

Bring a large saucepan of water to the boil and add the bicarbonate of soda
and barley malt syrup. Working with a few pretzels at a time, drop them into
the simmering water for 1 minute on each side, then lift them out gently with
a slotted spoon back onto the tray. Sprinkle liberally with salt, poppy seeds or
sesame seeds and bake for 12–15 minutes or until golden. Remove and cool
on a wire rack for 30 minutes before eating.

MAKES 8