Brekky Fritters with Smoked Salmon and Herbed Goat’s Cheese: The CSIRO Healthy Gut Diet by 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.

p74 THE CSIRO HEALTHY GUT DIET
5 G FIBRE PER SERVE GOOD SOURCE OF RESISTANT STARCH
UNITS PER SERVE BREADS AND CEREALS 2 PROTEIN 1 FRUIT 0 VEGETABLES 1 DAIRY 1.5 FATS AND OILS 1

Brekky fritters with smoked salmon and herbed goat’s cheese

SERVES 4 (Makes 8 cakes)
PREPARATION 20 minutes
COOKING 15 minutes, plus potato cooking time

 

Brekky Fritters with Salmon

8 thin slices (400 g) smoked salmon

HERBED GOAT’S CHEESE
115 g soft goat’s cheese (such as a small log of Bourdin chevre)
2 tablespoons finely chopped chives
2 tablespoons finely chopped
flat-leaf parsley leaves

BREKKY FRITTERS
3/4 cup (90 g) frozen peas
500 g potatoes, quartered, steamed
and chilled overnight (see page 41)
1ž 1/2 tablespoons skim milk
1 tablespoon light sour cream
150 g cabbage, thinly sliced
2 spring onions, finely chopped
2 tablespoons plain flour, plus extra for dusting
olive oil spray, for cooking

To make the herbed goat’s cheese, place the cheese, chives and parsley in a small bowl and stir to combine well. Cover with plastic film and refrigerate until required.

To make the fritters, cook the peas in a small saucepan of boiling water for 5 minutes or until tender, then drain and set aside. Place the cooked potato in a large bowl and roughly mash with a vegetable masher. Add the milk and sour cream and roughly mash. Add the peas, cabbage and spring onion and stir to combine, then fold in the
flour.

Divide the mixture into 8 even portions and, using lightly floured hands, form into patties.
Heat a large non-stick heavy-based frying pan over medium heat, then spray with olive oil. Dust both sides of each patty lightly with flour, then place in the pan and cook over low–medium heat for 3–4 minutes on each side or until golden. (Depending on the size of your pan you may need to do this in batches.)

Serve the fritters warm with smoked salmon and herbed goat’s cheese.

SERVES 4 (Makes 8 cakes)
PREPARATION 20 minutes
COOKING 15 minutes, plus potato cooking time

Meat Free Monday: Roasted Capsicum and Haloumi Shakshuka: Fodmap Friendly – Georgia McDermott

FODMAP Friendly Cover

FODMAP Friendly by Georgia McDermott, Published by Macmillan Australia, RRP $34.99

“Given that the volume of onion and garlic in a standard café shakshuka could put me in bed for a week, I’ve
given up ordering baked eggs when I’m out in favour of making them at home. Although they’re a little labour
intensive, roasted capsicums are a great substitute for the sweetness of caramelised onion, and anything that
includes haloumi warrants a bit of extra elbow grease, as far as I’m concerned.” p.35

Roasted Capsicum and Haloumi Shakshuka

shakshuka

Serves 4
4 medium–large red capsicums
2 tablespoons olive oil
1 kg tomatoes, chopped
2 teaspoons ground cumin
1 teaspoon mixed spice
1 teaspoon garam masala
2 teaspoons light brown sugar
1 teaspoon harissa paste or chilli sauce (make sure it doesn’t contain onion or garlic)
1 teaspoon tomato paste
¼ piece preserved lemon rind
125 g haloumi, diced
1 small handful each of fresh mint and coriander leaves, or your preferred herb
juice of ½ lemon
4 eggs

1. Preheat the oven to 180°C and line a baking tray with
baking paper.
2. Slice the capsicums in half, remove the seeds and lay them face down on the baking tray. Cook for at least 30 minutes, or until the flesh is soft and the skin has blistered and blackened. Once cooked, transfer them to a large bowl and cover with a cloth, to encourage them to sweat their skins off (aka what happens to me whenever the temperature reaches 26 degrees or higher).
3. Add the olive oil and tomatoes to a cast-iron frying pan over a medium heat (or you can use four small pans if you have them). Adding water as you see fit, cook the tomatoes down until they have the consistency of pasta sauce. Add the spices, sugar, harissa, tomato paste and preserved lemon, and gently stir to combine. Finally, add the haloumi cubes, herbs and the lemon juice, and stir gently to disperse throughout the mixture.
4. Using the back of a spoon, create a little indent for each egg, and gently crack each one into its designated spot. Turn the heat down to low, and cook extremely gently for a few minutes, alternating between placing a lid on and taking it off. Once the whites are cooked and the yolks still slightly runny, remove the pan from the heat and top with herbs and additional seasoning.
5. Allow to sit for a couple of minutes, so your guests don’t burn their hands on the pan, or their mouths on the shakshuka.

 

Carol’s Bircher Muesli With a Trail Mix Twist

Did you know it is National Trail Mix day on the 31st of August?

To honour this auspicious occasion I have created my own breakfast parfait that incorporates a pepita  and hazelnut trail mix (my own special combination), pear, Greek yoghurt and rolled oats.

I have offered this to a few of my house guests and got a resounding thumbs up!  I will be regularly including this on our breakfast menu.

Carol's bircher muesli with a twist

This recipe serves 4.

 

Carol’s Bircher Muesli with a Trail Mix Twist

2 pears – cored, skin on, roughly grated

100g oats (not quick oats)

100g Trail mix – a mix of hazelnuts, walnuts, pepitas, sesame seeds, sunflower seeds and almonds

½ teaspn ground cinnamon

200g full fat Greek yoghurt

200ml of cold water

 

Method

Roughly chop Trail Mix.

Place grated pear, oats, half the chopped Trail Mix and spice into a large bowl.

Mix well.

Stir through the yogurt and 200ml of cold water.

Cover with cling film and refrigerate overnight.

To serve – place in a parfait/dessert bowl etc

Top with leftover Trail Mix.

 

trail mix

 

 

Pear, Hazelnut and Ginger Granola: Real Food Projects – Kate Walsh

Real Food Projects

Recipe and images from Real Food Projects by Kate Walsh [Murdoch Books] photographer Cath Muscat.

PEAR, HAZELNUT & GINGER GRANOLA 

 

MAKES: 1 x 1 litre (32 oz) jar

“Learning the simple art of making granola will wean you off supermarket breakfast cereals forever. And there is something so satisfying about the sweet smell of toasty granola fresh out of the oven. Making it is a regular ritual in my household, so there is always a huge jar of it in the pantry.

 

Granola

 

INGREDIENTS

 

1 free-range egg white

1 tablespoon cold water

1 tablespoon light-tasting vegetable oil

90 g (3¼ oz/¼ cup) honey

1 teaspoon natural vanilla extract

1 teaspoon sea salt

1 teaspoon ground cinnamon

145 g (5 oz/1½ cups) rolled (porridge) oats (not the instant or quick-cooking variety)

100 g (3½ oz/½ cup) quinoa

40 g (1½ oz/¼ cup) pepitas (pumpkin seeds)

75 g (2½ oz/½ cup) hazelnuts, skins removed, roughly chopped

135 g (4¾ oz/¾ cup) dried pears, diced

110 g (3¾ oz/½ cup) unsugared crystallised ginger, cut into bite-sized pieces
METHOD

 

  1. Preheat the oven to 160ºC (315ºF) and line a large baking tray with baking paper. It’s best to use a tray that has sides, so the granola doesn’t spill out everywhere.

 

  1. In a large bowl, whisk together the egg white and water until slightly foamy. Add the oil, honey and vanilla extract and give it a good stir.

 

  1. Add the rest of the ingredients, except the dried pear and ginger. Stir vigorously with a wooden spoon, making sure all the ingredients are well coated.

 

  1. Evenly spread the mixture over the lined baking tray, making sure the layer is no more than 1 cm (½inch) thick, otherwise the granola won’t crisp up nicely.

 

  1. Toast in the oven for 30 minutes, or until golden brown, stirring every 10 minutes.

 

  1. Allow to cool to room temperature, then break into small pieces, into a large clean bowl. Mix the dried pears and ginger through.

 

  1. Transfer to a large jar or airtight container and store in the pantry. The granola will keep for up to 1 month.

 

 

HOW TO USE

  • Add melted butter and extra honey and press into a tin for granola bars.
  • Bake without the nuts and serve as a healthy snack for kids’ lunchboxes.
  • Increase the amount of dried fruit and use as a healthy trail mix.
  • Use the same process, omitting the grains and increasing the amounts and variety of nuts and seeds for a paleo granola.”  (p.18)

 

Brekkie On The Go- Dude Food – Dan Churchill

This is rapidly becoming one of my favourite breakfasts.   I made this with steel cut oats, fresh and frozen berries, Greek yoghurt, agave and walnuts ( almonds would work too). You can add protein powder too if so inclined. YUM. Presenting in a jar or cup is very trendy at the moment and if you have a screw top jar this is perfect to take to work – for breakfast or lunch.

 

Brekkie on the Go