#MeatFreeMonday :Spring Veggie Fritters with Cucumber Yoghurt – Family Food & Feelings – Kate Berry

Family Food and Feelings

Kate Berry

Pan Macmillan

Plum

ISBN: 978176078-180-4

RRP 39.99

 

 Green Fritters 
“Fritters are a bit of a fave for us. I like them because I can cook a ton of them for dinner and then chuck the leftovers in the girls’ lunchboxes the next day. The girls like them because they’re fried and have a dipping sauce. I like them for that reason too, actually.”p202

220 g green beans, quartered
220 g fresh or frozen and thawed peas
220 g podded and peeled broad beans
4 spring onions, green andwhite parts, sliced
1 garlic clove, crushed
finely grated zest of 1 lemon
salt and pepper
1 free-range egg
300 g (2 cups) plain flour
560 ml (2 ¼ cups) sparkling water
sunflower or vegetable oil, for shallow-frying
pinch of sumac
your choice of fresh herbs,

to serve (optional)
For the cucumber yoghurt:
½ Lebanese cucumber, coarsely grated
salt
500 g (2 cups) plain yoghurt
3 tablespoons extra-virgin olive oil
juice of ½ lemon
1 garlic clove, crushed
handful of mint leaves, roughly chopped
salt and pepper

To make a start on the cucumber yoghurt, pop the grated cucumber in a colander over a bowl. Add a big pinch of salt and rub it into the cucumber, then leave for about an hour to get rid of the excess water.

While that’s happening, make the fritter mixture. Combine the green beans, peas, broad beans, spring onion, garlic, lemon zest, salt and pepper in a large bowl. In a separate bowl, mix together the egg and flour, then slowly
whisk in the sparkling water. It should be the consistency of thick cream so take it slowly – you may not need all the water. Pour the batter into the bowl with the veggies and mix well.

Preheat the oven to its lowest setting. You just need it to keep
the fritters warm.

Heat a generous amount of sunflower or vegetable oil in a large heavy-based frying pan over medium–high heat.
It’s ready when you pop a piece of veg in there and it sizzles. Add heaped tablespoons of batter to the oil and be careful not to get spattered.

Fry the fritters for 2–3 minutes each side or until golden brown and cooked through. Remove with
a slotted spoon and drain on paper towel. Keep warm in the oven while you cook the remaining fritters.

To finish off the cucumber yoghurt, give the cucumber a squeeze to remove the last bits of water. Place in a mixing
bowl with the yoghurt, olive oil, lemon juice, garlic and mint and stir well. Season with salt and pepper.

To serve, spoon the cucumber yoghurt onto plates and pop the fritters on top. Sprinkle with sumac and top with
some fresh herbs, if you like.

MAKES 16-18 FRITTERS

 

 

SPRING VEG FRITTERS-

‘Family, Food and Feelings by Kate Berry, Published by Plum, RRP $39.99, Photography by Kate Berry’

#MeatFreeMonday: Samosas – A Pinch of Nom – Kate Allinson & Kay Feathestone

When I first picked up this book and started flicking through the recipes to see what might catch my eye, I failed to notice “100 slimming home style recipes” noted on the front cover. The fact that these are calorie reduced meals did not detract me from exploring this book; the types of meals here are things I might make everyday – healthy home cooking choices. What a great book! I hope you find some, new favourites here too.

Pinch of Nom by Kate Allinson and Kay Featherstone is published by Bluebird, RRP $39.99 and is available in all good bookstores.

 

Samosas

Prep time: 10 mins | Cooking time: 15 mins | 151 KCAL per serving

 

Yes, you read correctly: samosas! Making a simple swap from pastry to tortilla wrap instantly brings down the calories. Filled with fresh ingredient, you’ll be reaching for these time and time again for fakeaway nights (served with our Super Simple Chicken Curry on page 58), or just as a snack.” p. 224

V F GF (use GF wraps)

Makes 6

 

2 medium potatoes, peeled and cut into 1 cm (½ in) dice

75g frozen peas

Low-calorie cooking spray

½ onion, diced

1 garlic clove, crushed

1 tsp grated root ginger

Generous pinch of chilli powder

½ tsp ground coriander

¼ tsp ground cumin

¼ tsp ground turmeric

½ tsp garam masala

30g spinach

Juice of ½ lemon

Sea salt

3 low-calorie tortilla wraps, cut in half

1 egg, beaten

Fresh coriander, to serve (optional)

Cook the diced potatoes in a pan of boiling salted water for 5 minutes, then drain. Cook the peas in boiling salted water and drain.

 

Preheat the oven to 200°C (fan 180°C/gas mark 6) and line a baking tray with some greaseproof paper or baking parchment.

 

Spray a pan with some low-calorie cooking spray and place over a medium heat. Add the onion, garlic and ginger and cook for 3 – 4 minutes until softened but not browned, then add the spices and cook for another minute. Stir in the cooked potato and mash it slightly with a fork or the back of a spoon before adding the uncooked spinach, lemon juice and peas. Add a pinch of salt and stir.

 

Brush the edges of the halved wraps with the beaten egg. Fold each half into a cone shape and seal the edge, leaving the top open to add the filling.

 

Divide the filling equally between the wraps, being careful not to over-fill them. If you do, you will not be able to seal them properly.

 

Brush the open end of the wraps with some more beaten egg, leave for 30–40 seconds, until it becomes tacky, then press the edges together firmly. You can use a fork to do this, but be careful not to rip the wrap. Arrange the samosas on the tray.

 

Brush each samosa with plenty of beaten egg, make sure the edges are sealed, then place in the oven for 10 minutes, or until they are golden brown.

 

Remove from the oven and serve warm. You can also allow to cool, wrap in baking parchment and freeze for another day.

 

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 p175
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.

Broad Bean & Pea Salad with Freekeh & Yoghurt Sauce: Cornersmith Salads & Pickles Vegatables with More Taste and Less Waste – Alex Elliott- Howery & Sabine Spindler

CrnrSmthSaladsPicklesImages and recipes from Cornersmith Salads and Pickles by Alex Elliott-Howery and Sabine Spindler (Murdoch Books, RRP $39.99) Photography by Alan Benson.

 

Broad bean & pea salad with freekeh & yoghurt sauce

 

Broad bean

PREPARATION TIME

25 minutes, plus overnight soaking

COOKING TIME

25 minutes

SERVES

4

 

160 g (5½ oz/¾ cup) freekeh, soaked overnight

125 g (4½ oz) podded fresh peas

350 g (12 oz) podded fresh broad beans

60 ml (2 fl oz/¼ cup) olive oil, plus extra for drizzling over
the salad

1 large brown onion, thinly sliced

1½ tablespoons chopped dill, including the stems

juice of ½–1 lemon, to taste

⅓ cup picked dill and mint leaves, torn just before serving

ground sumac, for sprinkling (optional)

 

yoghurt sauce

200 g (7 oz/¾ cup) natural unsweetened yoghurt

2 garlic cloves, crushed

pinch of salt

pinch of chilli powder or  cayenne pepper

 

When it’s broad bean and pea season, you should eat them every day! This salad stars freekeh, a delicious, highly nutritious grain made from roasted green (early harvest) wheat. If you can’t obtain it, use barley, spelt or other grains instead.

This salad looks great on a large flat platter. You could also double the quantity and take it to a barbecue or picnic.” p.12

 

Bring a saucepan of salted water to the boil. Drain and rinse the freekeh, add it to the pan and cook for
6–8 minutes, or until the grains are just tender, but still retain their shape. Drain and set aside to cool.

Meanwhile, bring another saucepan of water to the boil. Blanch the peas for 1 minute, then remove
with a slotted spoon. Refresh them under cold water, drain well and set aside.

Bring the water back to the boil and blanch the broad beans for about 2 minutes. Drain, then refresh under cold water. When cool enough to handle, peel off and discard the outer skin. Set the broad beans
aside, keeping them separate to the peas.

Combine the yoghurt sauce ingredients in a bowl, mixing until smooth. Set aside.

Pour the olive oil into a frying pan large enough to hold the broad beans in one flat layer. Heat over medium–high heat. Add the onion, season with salt and pepper, then let it soften over medium–low heat
for 5–10 minutes, stirring now and then.

Turn the heat back up to high. Add the broad beans and stir-fry for 2–4 minutes, or until they turn golden brown. Add the chopped dill and turn off the heat.

In a mixing bowl, combine the fried broad beans and peas. Season with salt, pepper and lemon juice to taste.

To serve, spread the cooked freekeh on a platter, arrange the broad beans and peas on top and drizzle
with the yoghurt sauce. Finish with the torn dill and mint, a sprinkling of sumac, if desired, and an extra drizzle of olive oil.

Lamb Rump with Pea Puree & Griddled Asparagus: Bread Street Kitchen – Gordan Ramsay

cover-bread-st-kitchen

Recipes extracted from Bread Street Kitchen by Gordon Ramsay and the Bread Street Kitchen Team (Hachette Australia). Available in hardcover nationally at $49.99 and in ebook at $19.99

 

lamb-rump-with-pea-puree-and-griddled-asparagus

Lamb Rump with Pea Puree and Griddled Asparagus

 

“The best way to celebrate the arrival of lamb in the spring is to serve it with other ingredients that come into season at the same time, in this case, Jersey Royal potatoes, asparagus and peas. You could use fresh peas for the purée, but as frozen peas are frozen within hours of being picked, they are considered just as fresh if not fresher than unfrozen ones.” p.20

 

Serves 4

 

4 lamb rumps, about 200g each

  • 1 tbsp olive oil
  • 300g spinach, rinsed
  • 500g frozen peas
  • 250ml hot vegetable stock
  • 2 mint sprigs, leaves picked
  • 25g butter
  • 500g asparagus spears, trimmed
  • 1 tbsp vegetable oil
  • Sea salt and freshly ground
  • black pepper
  • Beef jus (see page 234), to serve (optional)
  1. Preheat the oven to 200°C/180°C fan/Gas 6. Season the lamb rumps with a little salt. Heat the olive oil in an ovenproof frying pan over a high heat until very hot, then brown the rumps for 2–3 minutes on each side, until well caramelised.
  2. Transfer the pan to the oven and roast for 8–10 minutes, until the lamb is cooked but still pink in the centre (or cook for 15–20 minutes, if you prefer well done). Remove from the oven and leave to rest for at least 5 minutes before carving into slices. Keep warm.
  3. Meanwhile, make the pea purée. Put the spinach into a large heatproof bowl. Pour boiling water over to cover and leave for 30 seconds, just until wilted. Immediately drain and cool quickly under running cold water. Squeeze out any excess water, then pat dry on kitchen paper and roughly chop the spinach.
  4. Put the peas into a saucepan, pour over the hot stock and simmer until tender, 3–4 minutes. Drain well, reserving 100ml of the stock, then blitz the peas and reserved stock in a blender or food processor with the spinach, mint and butter, to make a purée. Season to taste with salt and pepper (you may not need salt as the stock is quite salty). Keep warm.
  5. While the peas are cooking, blanch the asparagus in a separate large pan of boiling water for 2–3 minutes, until just tender. Drain, immediately refresh in cold water, then drain again well and pat dry on kitchen paper.
  6. Heat a griddle pan until it’s very hot and then drizzle in the vegetable oil. Add the blanched asparagus to the pan (you may need to do this in a couple of batches, depending on the size of your pan) and cook over a high heat for 2–3 minutes, turning once, until charred all over.
  7. To serve, put a spoonful of the pea purée onto each plate, then sit the lamb slices on top and drizzle with beef jus. Arrange the griddled asparagus alongside, then serve with crushed minted Jersey Royal (or other) new potatoes.