Prawn Curry with Cauliflower Rice – The CSIRO Low Carb Diet Easy 100 – Professor Grant Brinkworth & Dr Pennie Taylor

The CSIRO Low- Carb Diet Easy 100

Professor Grant Brinkworth & Dr Pennie Taylor

Photography by Jeremy Simons and Rob Palmer.

Pan Macmillan Australia

ISBN:9781760988456

RRP $39.99


UNITS PER SERVE:

Breads, Cereals, Legumes, Starchy Veg 0 Dairy 1 Lean Meat, Fish, Poultry, Eggs, Tofu 1.5 Low–Moderate Carbohydrate Veg 3.5 Healthy Fats 2

SERVES: 4 | PREPARATION: 10 MINUTES | COOKING: 25 MINUTES

Ingredients:
2 heads broccoli, stems and florets chopped
1 tablespoon extra virgin olive oil
1 onion, finely diced
1 zucchini, thinly sliced
1 long red chilli, thinly sliced
3 cloves garlic, sliced
2 cm piece of ginger, finely grated
2 teaspoons curry powder
3 teaspoons brown mustard seeds
1 teaspoon ground turmeric
400 g tinned diced tomatoes
600 g cooked prawns, peeled and deveined, tails intact (see notes, and also note on page 174 regarding sodium)
1 cup (260 g) natural yoghurt
Juice of 1 lemon

TO SERVE
450 g cauliflower rice, heated according to the packet instructions (see notes)
2 tablespoons chopped roasted unsalted cashews
½ cup coriander leaves

Method:

  1. Bring a large saucepan of water to the boil and cook the broccoli for 5 minutes until tender. Drain and set aside.
  2. Heat the olive oil in a large, deep frying pan over medium heat. Add the onion and zucchini and cook, stirring occasionally, for 6–7 minutes until very so ened. Add the chilli, garlic, ginger, curry powder, mustard seeds, turmeric and ¼ teaspoon freshly ground black pepper and cook, stirring, for a further 1–2 minutes until fragrant.
  3. Add the diced tomatoes, 2 tablespoons water and the prawns, tossing everything together. (There won’t be a lot of sauce here, so place a lid on the frying pan to help the prawns steam to cook through.) Cook, covered, for 2–3 minutes until the prawns are cooked through, then stir the yoghurt and lemon juice through. Divide the cauliflower rice four between bowls, spoon the prawn curry over and add the cooked broccoli. Garnish with the cashews and coriander leaves and serve.


    Notes: You can use frozen raw prawns if you prefer. But don’t add the water to the frying pan as the frozen prawns will release quite a bit of moisture. You may need to simmer the sauce for an extra 2 minutes to reduce any excess liquid in your curry before serving. You can find cauliflower rice in the fresh produce section at your local supermarket. If unavailable, use the frozen variety instead.
    18 g CARBS P E R S E R V E


Salmon Nori Rolls – The CSIRO Low Carb Diet Easy 100 – Professor Grant Brinkworth & Dr Pennie Taylor

The CSIRO Low- Carb Diet Easy 100

Professor Grant Brinkworth & Dr Pennie Taylor

Photography by Jeremy Simons and Rob Palmer.

Pan Macmillan Australia

ISBN:9781760988456

RRP $39.99

LUNCH
UNITS PER SERVE:
Breads, Cereals, Legumes, Starchy Veg 1 Dairy 0 Lean Meat, Fish, Poultry, Eggs, Tofu 1.5 Low–Moderate Carbohydrate Veg 3 Healthy Fats 3

SERVES: 4 | PREPARATION: 20 MINUTES | COOKING: NIL

Ingredients:
6 sheets nori
3 Lebanese cucumbers, very thinly sliced (use a mandoline if you have one), patted dry with paper towel
6 cups rocket leaves, baby spinach leaves or shredded kale. Stalks removed
¾ cup (140 g) cooked basmati rice


SALMON FILLING
600 g tinned salmon in spring water (no added salt), drained well
2 teaspoons salt-reduced tamari (see note)
2 teaspoons rice vinegar
2 teaspoons sesame oil
2½ tablespoons whole-egg mayonnaise
1 tablespoon sriracha or other hot chilli sauce
4 spring onions, thinly sliced

  1. To make the salmon filling, place all the ingredients in a bowl and mash well with a fork to combine.
  2. Place a nori sheet flat on a workbench and top it with one-quarter of the cucumber, rocket, spinach or kale and rice, smoothing over the surface.
  3. Add one-quarter of the salmon filling, roll up the nori sheet tightly, running water along the far edge to seal. Slice in half, then set aside and repeat with the remaining nori rolls and filling.


Note
Tamari is a higher-salt product, so ideally use low-salt or no-added-salt
alternatives. If you are following a low-sodium diet, omit this ingredient. 20 g CARBS P E R S E R V E

Quinoa and Black bean Patties; Meal Plan Your Way to Weight Loss – Rebecca Burnicle and Wendy Van Staden

Meal-Plan Your Way to Weight Loss by Rebecca Burnicle and Wendy Van Staden, published by Macmillan Australia, RRP $39.99, photography by Jeremy Simons

Packed with flavour and seriously satisfying, add these tasty, fibre-filled patties to your weekly rotation if you’re keen to include some meat-free meals.”p144

Makes 4 / Prep 10 minutes / Cook 15 minutes

Ingredients:
¼ cup (45 g) quinoa
400 g can black beans, drained and rinsed
1 egg, lightly beaten
½ cup (35 g) dried breadcrumbs ( I use Gluten Free)
2 tablespoons chopped fresh coriander
½ teaspoon smoked paprika
½ teaspoon ground cumin
1 teaspoon garlic salt
1–4 Personal Points range per patty
.
Method:
1 Combine quinoa and ½ cup (125 ml) water in a small saucepan and bring to the boil. Reduce heat, cover and simmer for about
15 minutes or until water has been absorbed.

2 Meanwhile, mash beans in a bowl with a fork. Add cooked quinoa and remaining ingredients. Mix until well combined. Divide mixture into 4 even portions. Shape into patties.

3 Lightly spray a large non-stick frying pan with oil (or line with a WW non-stick liner) and heat over medium heat. Cook patties for about 3 minutes each side or until evenly browned.

· TO REFRIGERATE: Prepare patties up to 2 days ahead. Store in
a reusable container and cook as required. Cooked patties will keep
in a reusable container for up to 5 days.
· TO FREEZE: Store cooked patties as above, with baking paper between each patty.



Choc Nut Energy Bliss Bites; Meal Plan Your Way to Weight Loss – Rebecca Burnicle and Wendy Van Staden

Meal-Plan Your Way to Weight Loss by Rebecca Burnicle and Wendy Van Staden, published by Macmillan Australia, RRP $39.99, photography by Jeremy Simons

Ingredients, Serves 32 / Prep 15 minutes + soaking

½ cup (80 g) almonds
½ cup (50 g) walnuts
½ cup (75 g) unsalted cashews
¼ cup (25 g) cocoa powder
1 cup (230 g) medjool dates, pitted and chopped

1–2 Personal Points range per serve
I love the idea of bliss balls, but it’s the thought of rolling the mixture that I just can’t be bothered with. Instead, I make up the mixture and pop it into a tray to set, then simply cut it into bite-sized pieces. All the deliciousness of a bliss ball, without the fuss of rolling – winning! p172




1 Place nuts in a bowl and cover with cold water. Soak overnight. Drain.

2 Lightly spray a 16 cm x 26 cm slice tin with oil and line base
and sides with baking paper.

3 Transfer drained nuts to a food processor. Add cocoa and dates and process until well combined (add a little water if necessary to help the mixture come together). Spread mixture evenly into prepared tin. Cover and place in freezer for at least 2 hours, until firm.

4 Lift slice from tin using baking paper. Stand for about 10 minutes to soften slightly, then cut into 32 pieces. Transfer pieces to a reusable container and store in freezer. Thaw pieces for a few minutes to soften slightly before eating. ·

TO FREEZE: Store bliss bites in a reusable container for up to 4 months. Thaw at room temperature for 5 minutes before serving.


Slow Cooker Red Lentil and Sweet Potato Curry; Meal Plan Your Way to Weight Loss – Rebecca Burnicle and Wendy Van Staden

Meal-Plan Your Way to Weight Loss by Rebecca Burnicle and Wendy Van Staden, published by Macmillan Australia, RRP $39.99, photography by Jeremy Simons.

“Meal-prepping is so easy when you put your slow cooker to work. This recipe
makes 8 portions, so stocking your freezer with ‘I can’t be bothered’ dinners
is a breeze. All it takes is 15 minutes of prep in the morning.
Serves 8 / Prep 15 minutes / Cook 3 hours 45 minutes – 7 hours 30 minutes” p154

Slow Cooker Red Lentil and Sweet Potato Curry

2 brown onions, finely chopped
2 garlic cloves, crushed
1 tablespoon finely grated fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon curry powder
1 teaspoon garam masala
1 teaspoon vegetable stock powder ( I use a gluten free stock)
50 g coconut milk powder
2 cups (400 g) dried red lentils
250 g cauliflower, cut into 2 cm pieces
250 g orange sweet potato (kumara), cut into 2 cm pieces
1 zucchini, cut into 2 cm pieces
400 g can diced tomatoes
400 g can chickpeas, drained and rinsed
150 g baby spinach leaves
1 cup fresh coriander sprigs
2–6 PersonalPoints range per serve


1 Place all ingredients, except for chickpeas, spinach and coriander sprigs in a 5.5 litre (22 cup) slow cooker. Add 1 litre (4 cups) water and stir to combine. Cook on high for 3.5 hours (or low for 7 hours).


2 Stir in chickpeas and spinach. Season with salt and pepper. Cook on high for a further 15 minutes (or low for 30 minutes). Top with coriander sprigs to serve.

Stove-top method:
1 Heat a large non-stick saucepan over medium heat. Cook onion, garlic and ginger, stirring, for 2–3 minutes, until softened slightly. Add spices and stock powder and cook,
stirring, for a further 1 minute.


2 Stir in coconut milk powder, lentils, cauliflower, sweet potato, zucchini and tomatoes. Add enough water to cover vegetables. Bring to the boil, then reduce heat and simmer for 30–40 minutes, until vegetables and lentils are tender, stirring occasionally and adding extra water if mixture starts to catch
on base of pan.


3 Stir in chickpeas and spinach. Season with salt and pepper. Simmer for a further 5 minutes. Top with coriander sprigs.


· TO REFRIGERATE: Transfer curry to a large reusable container or divide individual portions into separate reusable containers. Store for up to 5 days. To reheat, simmer gently in a saucepan or microwave single
servings until hot, stirring in a little water if curry is too thick.


· TO FREEZE: Store curry as above. Thaw overnight in the fridge. Reheat
as above.

**This is one of my favourite vegetarian curries though I hadn’t thought of adding cauliflower – what a great idea. I will make this to take with me on my next visit to my vegetarian daughter.**

Dentice Al Forno Con Patate; The Italian Home Cook – Silvia Colloca

 ‘The Italian Home Cook by Silvia Colloca, published by Plum, RRP $44.99, photography by Rob Palmer.’

Description:
‘Italians are taught from a young age to cherish the ingredients we cook with, whether home grown or store bought. We have observed our nonnas caring for these ingredients with passion and knowledge, and turning them into meals we will never stop craving or recreating.’

Australia’s favourite Italian home cook, Silvia Colloca, shares the 100 recipes that will show you how to cook like a true Italian, using the most humble of ingredients: end-of-summer tomatoes, salty anchovies, vibrant greens, oozy burrata and many more.

These are the dishes made lovingly in homes around Italy every day, and they are often brought to life with only a handful of ingredients and the simplest equipment. Try silky handmade noodles, savoury pies filled with fresh ricotta and parmigiano, crispy fried seafood, or slow-cooked ossobuco over saffron risotto. The Italian Home Cook is your essential guide to shopping, cooking and eating like an Italian, and will help you bring a little slice of Italy into your own home.

Another great book from this wonderful cook! I love Silvia’s recipes. Whole Snapper with potatoes, cherry tomatoes, olives and capers is perfect for any family gathering.

The idea with this dish is to create a tasty bed for a whole fi sh to nestle on. As it all bakes, the juices, flavours and aromas combine to create the most delicious one-pan dinner. Watch out for those coveted potatoes . . . they are sensational, having absorbed all the pan juices like golden sponges” p200

Ingredients: Serves 4

125 g (3⁄4 cup) cherry tomatoes, cut in half
90 g (1⁄2 cup) pitted black olives
1–2 tablespoons capers, rinsed and drained
3–4 anchovy fi llets in olive oil, drained
125 ml (1⁄2 cup) dry white wine 100 ml extra-virgin olive oil
3 potatoes, boiled and cut into wedges
salt flakes
1 × 1 kg whole snapper, scaled and gutted, scored with two slashes on each side
roughly chopped flat-leaf parsley leaves, to serve

Method:

Preheat your oven to 180°C.

Oil a large baking dish.

Place the cherry tomatoes, olives, capers, anchovies, wine and half the olive oil in the dish. Add the potato, season with salt and toss with the other ingredients. Bake for 10 minutes, then remove from the oven.
Place the snapper on the cherry tomato mixture and baste with the pan juices, drizzling them onto the slashes cut into the flesh. Season with a little more salt and return to the oven. Bake for a further 20–25 minutes or until the fish is just cooked through. To test if it’s ready, gently lift some flesh with a butter knife. If it lifts off easily and looks opaque, the fish is done.

Scatter some parsley over the top, drizzle on the remaining olive oil and serve.

Tiramisu – Intolerance Friendly Kitchen – Georgia McDermott

**Images courtesy of Georgia McDermott**

Tiramisu: because if cream, carbs, coffee and booze can’t lift your spirits, there’s probably not much that will. Tiramisu traditionally uses mascarpone and whipped eggs for the creamy layer and rum or Marsala for the alcohol. This version uses lactose-free whipping cream, gin or a FODMAP-friendly
spirit of your choice, and gluten-free savoiardi to keep the FODMAP content low.

Tiramisu

LOW LACTOSE
FODMAP FRIENDLY
GLUTEN FREE
Serves: 6–8
Prep time: 1 hour
Cook time: 30–40 minutes


FOR THE SAVOIARDI:
(makes 30–40 biscuits)
4 extra-large eggs, separated
110 g (½ cup) caster sugar
1 teaspoon vanilla bean paste
80 g (½ cup) fine white rice flour
60 g (½ cup) tapioca flour
50 g (½ cup) almond meal
40 g (¼ cup) icing sugar (to finish)


FOR THE COFFEE MIXTURE:
125 ml (½ cup) fresh espresso coffee
2–3 tablespoons gin or FODMAP-friendly spirit of choice
310 ml (1 ¼ cups) hot water


FOR THE CREAM MIXTURE:
500 g (2 tubs) full-cream, lactose-free whipping cream
80 g (½ cup) pure icing sugar


TO FINISH:
70% cocoa solids dark chocolate, to grate unsweetened cocoa powder, to dust

METHOD
Preheat oven to 180°C. Line 2 large baking trays with baking paper. I like to lightly oil the trays first so the paper doesn’t move when I pipe. Place flours in a small bowl and whisk to combine. Combine egg yolks, 55 g (¼ cup) caster sugar and the vanilla bean paste in a large bowl or stand mixer. Using
electric beaters, beat on high speed until light and fluffy, about 5–10 minutes.

Place egg whites in a separate clean, dry bowl. Using clean electric beaters, beat until the whites become frothy, then gradually add the remaining caster sugar. Beat until stiff peaks form. Gently fold half the egg yolk mixture into the egg white mixture. Repeat with remaining half until just combined. Gently fold
flour mixture into egg mixture until just combined.

Place your piping bag in a tall glass, and spoon mixture into the bag. I generally use a ziplock bag with a 2 cm hole cut in one corner. Twist the top to seal. Pipe mixture onto prepared trays to create roughly 10 cm × 3 cm biscuits. Sprinkle with icing sugar.

Bake savoiardi for 8 minutes, then swap the trays and bake for another 5 minutes. Turn the oven down to 150°C and bake for another 10 minutes or until the savoiardi are crisp or tops are golden. Set aside to cool completely on trays.

To make coffee mixture, combine all ingredients in a wide, shallow bowl. Set aside.

To make the cream mixture, combine cream and icing sugar in a large bowl and, using electric beaters, beat until light and fluffy.

Construct: Quickly soak one savoiardi at a time in the coffee liquor mixture. The crunchier the savoiardi, the longer you can leave them to soak. Arrange the soaked savoiardi in the base of a 1.6 litre capacity serving dish.

Once you have completely covered the base of the dish, top the savoiardi with half the cream mixture. It is more important to completely cover the top of the tiramisu (for aesthetics, anyway) so make sure you save enough for that.

Top the cream layer with a generous grating of dark chocolate (I like to use a microplane). I think this chocolate layer makes the difference between an okay tiramisu and an amazing one. Repeat with another layer of savoiardi (any leftover coffee mixture can be drizzled over the biscuits here) and then
carefully spread over the remaining cream mixture. Finish with a super generous grating of the dark chocolate and dust with cocoa powder. Cover and refrigerate until ready to serve (see notes).


NOTES
This recipe for savoiardi should make close to 40 biscuits, which is the perfect quantity for a
1.6 litre/28 cm dish. I have found that savoiardi batter often varies in the amount of biscuits
it yields. I recommend keeping enough ingredients for another batch on hand, just in case. If
your batch comes out with significantly fewer, make another half or whole batch to avoid
getting caught out later. They keep well in an airtight container and are delicious dipped in
espresso. Tiramisu is best served the next day, when the flavours have had a chance to meld
and the cream has set nicely. Leftover tiramisu keeps, covered, in the fridge for 1–2 days, if you can restrain yourself for that long.

** My Note – For those who are time poor – I have found GF savoiardi biscuits in my local supermarket which I have used in this recipe. YUM

Review: Intolerance Friendly Kitchen – Georgia McDermott

Intolerance Friendly Kitchen

Georgia McDermott

Lantern

Penguin

ISBN: 9781761043932

Description:

Dependable, delicious recipes that make great food accessible for a range of intolerances- gluten free, FODMAP friendly and more.

If you have a dietary intolerance and sometimes feel you’re missing out on foods you’d love to eat, this book is for you.

Intolerance-Friendly Kitchen is all about reliable recipes that are gluten free, low FODMAP and vegetarian, and cater wherever possible to diets without dairy, eggs, nuts, grains, starches or gums.

Georgia McDermott – also known as much-loved Melbourne food blogger @georgeats – is passionate about making life’s delicious moments accessible to everyone, and she’s done all the painstaking recipe testing so you don’t have to. Whether it’s knowing the best flour to use for a certain cake or pastry, or offering a substitution to cut the lactose but keep the flavour, Georgia has worked out how to get the best results every time. Her 100+ beautifully photographed recipes include-

Yeasted croissants
Chocolate babka
Any-flour-you-like brownie cookies
Sourdough cinnamon scrolls
Vegetarian or vegan sausage rolls
Starch-free sourdough
Gluten-free egg pasta
Tofu and ginger dumplings

From bread, cakes and other sweet bakes to pasta, noodles and savoury pastry, this is a collection of recipes so rewarding and easy to follow that meeting your dietary requirements feels like a bonus!

About the Author

Georgia McDermott is a food stylist, food photographer, recipe developer and blogger. Georgia writes, cooks and photographs gluten-free, FODMAP-friendly and pescetarian recipes on her blog and is the author of the bestselling cookbook FODMAP Friendly.

My View:

By far the best gluten free /FODMAP friendly cook book I have come across in a long time. If you have food intolerances but love baking this book is for you!

Posting some great recipes … soon. 🙂 Lets get baking.

Thai Sweet Potato Soup with Roasted Cashews: Easy Gluten Free – Helen Tzouganatos

Easy Gluten Free by Helen Tzouganatos

Published by Plum

RRP $39.99,

Photography by Jeremy Simons

 

SERVES 4–6 DF, GF, VG
Sweet potato is beautiful in soups because it has a thick, creamy texture when pureed and carries other
flavours well, particularly spices that balance its natural sweetness. If you love extra heat feel free to
increase the quantity of curry paste in this recipe; I keep mine fairly mild so it’s family friendly.” p 91

 

1 tablespoon coconut oil
1 onion, finely chopped
1 tablespoon finely grated ginger
2 garlic cloves, finely grated
2 tablespoons gluten-free Thai red curry paste
1 kg sweet potatoes, peeled and cut into
3 cm cubes
1 tablespoon gluten-free tamari or coconut aminos
750 ml (3 cups) gluten-free vegetable stock
125 ml (1/2 cup) coconut milk
juice of 1 lime
sea salt flakes and freshly ground black pepper
handful of chopped roasted cashews,

 

to serve

handful of coriander leaves, to serve

 

Melt the coconut oil in a large saucepan over medium heat, add the onion and sauté for 5 minutes or until softened. Add the ginger, garlic and curry paste and sauté for another 2 minutes.

Add the sweet potato, tamari or coconut aminos and stock. Reduce the heat to low and simmer, covered, for 20 minutes or until the potato has softened. Take the soup off the heat and stir in the coconut milk and lime juice.
Blitz with a hand-held blender or in a food processor until smooth and creamy.

Adjust the seasoning to taste. Ladle the soup into bowls and top with cashews and coriander.

NOTE
• Sweet potatoes are a great source of fibre, vitamins and beta-carotene,
a powerful antioxidant that gives orange fruits and vegetables their colour.

 

Simple Chocolate & Hazelnut Cake: Easy Gluten Free – Helen Tzouganatos

Easy Gluten Free by Helen Tzouganatos

Published by Plum

RRP $39.99,

Photography by Jeremy Simons

 

This cake is so easy to make and so delicious – I think hazelnut meal is my new favourite ingredient. It was our daughters birthday, I made the cake and grandson decorated – with ALL the decorations.  It was delicious.

When I was growing up I loved smearing chocolate hazelnut spread on white bread as an afternoon treat.
Thankfully supermarkets now stock organic dairy-free chocolate hazelnut spreads that are much tastier
and cleaner than the leading brands. Hazelnut meal is fantastic for baking because it has a buttery, nutty
flavour and keeps cakes incredibly moist without the need for added fat. This cake is super quick to whip
up and the two-ingredient chocolate ganache couldn’t be easier.” p258

 

6 eggs
310 g (1 1/3 cups) caster sugar
330 g (3 cups) hazelnut meal (see Note)
2 teaspoons gluten-free baking powder
pinch of sea salt flakes
chopped hazelnuts, to decorate

GANACHE
150 g (¾ cup) dairy-free chocolate
hazelnut spread
60 ml (¼ cup) coconut cream

Preheat the oven to 160°C (fan-forced). Grease and line a 20 cm
round cake tin with baking paper.
Using an electric mixer, beat the eggs and sugar for 3 minutes or until
light and fluffy. Add the hazelnut meal, baking powder and salt and
mix until just combined.
Pour the batter into the prepared tin and bake for 50 minutes or until
a skewer inserted in the centre comes out clean. Cool in the tin for
10 minutes, then turn out onto a wire rack to cool completely.
To make the ganache, place the chocolate hazelnut spread and
coconut cream in a small saucepan over low heat and stir until
smooth and well combined.
Pour the ganache over the cooled cake. Using a spatula, spread it
right to the edge and smooth the surface, allowing a little ganache to
drizzle down the side of the cake. Decorate with chopped hazelnuts,
then cut into slices and serve. Leftover cake will keep in an airtight
container at room temperature for up to 5 days.

NOTE
• You can replace the hazelnut meal with almond meal if you like. It will
have a finer texture and a milder flavour but will be just as delicious.