#MeatFreeMonday – Watermelon Salad

 

 

 

 

 

Edited extract from Fruit by Bernadette Worndl, published by Smith Street Books, $55. Photography © Gunda Dittrich. Out November 2018

 

WATERMELON SALAD WITH FETA, TOMATO, MINT AND CUCUMBER

” On hot summer days, I can eat this salad constantly. The sweet, juicy watermelon in combination with the fleshy oxheart tomatoes could not go better with the crisp, thickly sliced cucumbers and salty feta.” p. 136

 

 

Watermelon salad

1 small seedless watermelon

1 Lebanese (short) cucumber

3–4 oxheart tomatoes

3–4 mint sprigs

200 g (7 oz) feta

**fleur de sel, to taste

olive oil, for drizzling

juice of ½ lemon

 

Halve the watermelon, remove pieces of the flesh using a spoon and arrange on a large plate. Peel the cucumber and cut into thick slices. Cut the tomatoes into chunks and arrange on the watermelon, along with the cucumber. Pick the mint leaves and tear into smaller pieces.

 

Crumble the feta over the salad, scatter over the mint and fleur de sel, and drizzle with olive oil and the lemon juice.

 

Fleur de sel – is a finishing salt to flavor and garnish food. It is added just before serving to boost the flavor of eggs, fish, meat, vegetables, chocolate, and caramel.

#Meat Free Monday: Pumpkin Curry and Cashew Soup – Pete Evans

Eat Your Greens

Eat Your Greens by Pete Evans, Published by Plum, RRP $39.99,

Photography by William Meppem

This meal in a soup has to be one of the best comfort foods I have come across. It is delicious, nutritious and can be easily modified ( use vegetable stock instead of chicken stock ) to make this a satisfying vegetarian dish. Since I  received this book I have made this particular recipe on a weekly basis.  I am sure you will enjoy it too.

 pumpkin, curry and cashew soup_

 

Pumpkin soup will always be a family favourite, as it ticks all the boxes when it comes to flavour. It is also budget friendly, very easy to get on the table and a great time saver; you can make up a big batch and freeze the leftovers to have on hand for when you need a quick meal. With this recipe I have lightly spiced it with curry powder and added
cashews for a lovely texture. If you wanted to add some fish or prawns, then be my guest.” p237

Comfort Food
Serves 4–6

SPICED PUMPKIN AND CASHEW SOUP
2 tablespoons coconut oil or good-quality animal fat,* melted
1 onion, chopped
2 celery stalks, chopped
2 carrots, cut into 1.5 cm dice
4 garlic cloves, finely chopped
1 ½ tablespoons finely grated ginger
1 ½ teaspoons ground turmeric
1 teaspoon ground cumin
¼ teaspoon ground cinnamon
120 g cashew nuts (activated if possible*)
1 litre vegetable stock or Chicken Bone Broth (page 312)
500 g butternut pumpkin, cut into 2 cm dice
2 tomatoes, cut into 2 cm dice
400 ml coconut milk
sea salt and freshly ground
black pepper
2 handfuls of baby spinach leaves

Heat the oil or fat in a large saucepan over medium heat. Add the onion, celery and carrot and cook, stirring occasionally, for 8 minutes, or until the veggies are softened and slightly caramelised. Add the garlic, ginger
and spices and cook for 1 minute, or until fragrant. Stir in the cashews and stock or broth and bring to the boil. Reduce the heat to low, cover with a lid and simmer for 15 minutes.

Increase the heat to medium–low, add the pumpkin, tomato and coconut milk to the pan, stir and bring back to the boil. Simmer, uncovered, for 20 minutes, or until the veggies are tender. Season with salt and pepper
and stir in the spinach. Ladle the soup into warm bowls, scatter on the coriander and chilli flakes (if using) and serve.

To serve
roughly chopped coriander leaves a couple of pinches of chilli flakes (if you like it a little spicy)

* See Glossary

#Meat Free Monday – Goats Cheese Salad: The Catalan Kitchen – Emma Warren

The Catalan Kitchen

From The Catalan Kitchen: From Mountains to City and Sea – Recipes from Spain’s Culinary Heart

by Emma Warren. Photography © Rochelle Eagle | Food styling © Lee Blaylock (Smith Street Books, October 2018 – AU$ 55, NZ$ 65)

 

Goat's cheese salad

FORMATGE DE CABRA GRATINAT

PAN-FRIED GOAT’S CHEESE SALAD

Serves 4

2 tablespoons raisins

60 ml (2 fl oz/¼ cup) balsamic vinegar

1 teaspoon honey

80 ml (2½ fl oz/¹∕³ cup) extra virgin olive oil

3 tablespoons walnuts, toasted and chopped

½ teaspoon salt flakes

250 g (9 oz) goat’s cheese log with rind, cut into 1–2 cm (½–¾ in) thick slices

freshly cracked black pepper

½ radicchio, leaves separated

70 g (2½ oz) rocket (arugula) leaves

1 red apple, cored and thinly sliced

½ bunch chives, cut into 3 cm (1¼ in) lengths

 

Heat the raisins and balsamic vinegar in a small saucepan over medium heat and simmer for 4–5 minutes to rehydrate the raisins. Stir through the honey and remove from the heat. Allow to cool a little then pour in the olive oil and mix through the walnuts and salt flakes. Keep at room temperature.

 

Line a baking tray with baking paper.

 

Heat a large non-stick frying pan over high heat. When the pan is extremely hot, add the cheese and cook for 1–2 minutes each side. Transfer to the prepared tray and crack some black pepper over the top.

 

Arrange the salad leaves on serving plates and top with the apple and fried goat’s cheese.

 

Spoon over the dressing and rain over the chives.

 

Authors note:

This simple, go-to warm salad is a modern Barna favourite served in restaurants throughout the city. It’s also very popular at functions, where it’s often served as an entrée.

 

The fats in the goat’s cheese make it an ideal cheese to fry with as you can get a crusty seal without the milk oils separating. Rinded goat’s cheese is a French product and its soft, creamy and acidic flavour pairs perfectly here with the sweet vinaigrette and fresh bitter leaves.

#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

 

Meat Free Monday: Vegetarian Pho – Fodmap Friendly – Georgia McDermott

FODMAP Friendly Cover

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

“Vietnam is one of my all-time favourite travel destinations, and at least 70% of that assessment is a direct result of
the national dish, pho. While pho is traditionally made with a beef broth heavy in onion and garlic, I’ve created
an inadvertently vegan and advertently FODMAP-friendly version. Shiitake mushrooms add a necessary depth to the
broth, but you can adjust the amount if they are a trigger for you.” p.66

 

Vegetarian pho

Vegetarian pho
Serves 4
Pho broth
4 cinnamon quills
7 star anise
2 cloves
1 tablespoon peanut or
sesame oil
2 large carrots, roughly
chopped
1 large fennel, roughly chopped
(you can throw the fronds
in too)
10 g fresh ginger, peeled and
finely sliced
75 g fresh shiitake mushrooms,
sliced
4 tablespoons gluten-free tamari
2.5 litres water
a bunch of Thai basil, leaves picked, stems discarded
a bunch of Vietnamese mint, leaves picked, stems discarded

to serve
200 g firm tofu
1 large carrot, julienned
a bunch of bok choy
250 g rice noodles
fresh red chilli, finely sliced
lime wedges

 

1. Place a large saucepan over a medium heat, and dry-fry the cinnamon, star anise and cloves for a minute or two, or until fragrant. Add the peanut oil, chopped carrot and fennel and cook for a couple of minutes until it begins to sizzle. Add the ginger, shiitake and a splash of water, and continue to cook for another couple of minutes.
2. Add the tamari, and once it has reduced down and caramelised on the bottom of the pan, add the water. Place the lid on the pan and bring the broth to the boil. Add a handful of the herbs, reduce to a medium heat and cook for 20 minutes.
3. Meanwhile, in a medium frying pan over a medium heat, dry-fry the tofu, cubed or in slabs, and then pour over
a splash of tamari. Remove the pan from the heat.
4. Transfer the tofu to a plate, then rinse out the frying pan and return it to the heat. Gently cook the carrots and bok
choy with a splash of water until done. Remove from the heat.
5. Prepare the rice noodles as per the packet instructions.
6. To assemble, divide the noodles between four serving bowls and then arrange the tofu, carrot and bok choy on top. Ladle over the pho broth, and finish the bowls with some fresh chilli, herbs and wedges of lime.

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.