Main
-
Recipe: Pesto pasta with vegetables and fish
I love pesto on anything: pasta, warm salads, frittatas, etc. This pesto pasta with vegetables and fish is not only delicious but easy to make and highly nutritious. I recommend using pulse/legume pasta for added fibre and protein, and lower glycaemic index. As a bonus, it is gluten-free. There are a few different brands available in supermarkets (e.g. San Remo, Barilla). We have been using Slendier fettucine lately but choose the brand and shape you like. There are a few unorthodox ingredients in this pesto: baby spinach in addition to basil (a nod to Peruvian-style pesto), sunflower and pumpkin seeds instead of pinenuts, Pecorino instead of Parmesan and garlic powder…
-
Recipe: Pumpkin and lentil soup with tahini drizzle
Soup season is here! This pumpkin and lentil soup with tahini drizzle is economical and can be put together in record time if you do some prep ahead of time. This soup is dairy-free, gluten-free and vegan. I recommend adding more protein (there is some in the lentils but not enough); my choice is boiled eggs, but you can add more legumes or tofu to keep it vegan. The flavour profile of this recipe is relatively plain to allow for customisations. Feel free to add your spices of choice, e.g. cumin, coriander, paprika, za’atar.
-
Recipe: Roasted cauliflower and capsicum salad with fish
Roasted vegetable salads are a great addition to your repertoire when you get bored of the same raw ingredients and/or when you want a meal that feels more substantial. This roasted cauliflower and capsicum salad with fish is the perfect Mediterranean-inspired weeknight lunch. Yes, there is a bit of work involved in roasting vegetables but in many cases the results are totally worth it. In addition, using canned fish saves you a lot of effort and potentially money. Lately, I have been using Sole Mare mackerel in olive oil (pictured below) or Sirena tuna in extra virgin olive oil (which comes in 2-serve glass jars). You can sub any other…
-
Recipe: Lentil and radish salad with salmon and tahini dressing
This Middle Eastern-inspired lentil and radish salad with salmon and tahini dressing is packed with fibre, protein, and most importantly, flavour. The salad by itself is vegan, gluten-free and high in fibre. In addition, it has a decent amount of protein (18.6 g per serve) thanks to the lentils. With the salmon, the total protein content is about 45 grams per serve. I smoked the salmon using smoker boxes filled with cherry wood chips in my gas grill. As indicated in the recipe, you can pan-fry the salmon if you don’t have the gear to smoke it. Don’t eat salmon? You can substitute other protein source (e.g. grilled or roasted…
-
Recipe: Sous vide pork with fennel and orange salad
This sous vide pork with fennel and orange salad is deceptively easy to make, provided you have the right gear. The flavours are inspired by classic Italian dishes. Can you make it without a sous vide device? Yes, but the end result will not be exactly the same in terms of texture. That’s it, so feel free to cook the pork like you normally would if you don’t have the means to sous vide it. The recipe instructs you to segment the orange. This means peeling the orange (cutting off the top and bottom first, then peeling top to bottom) and then cutting the orange in segments avoiding the membranes.…
-
Recipe: Chicken Caesar salad for one
This chicken Caesar salad for one is a great weekday lunch you can put together in very little time. It also scales well to share with your partner or family. Caesar salad is not the most nutritious salad when it comes to veggies as the only one is cos lettuce. Feel free to substitute your favourite salad leaves, preferably on the sturdy side, such as radicchio or massaged kale. To save time, I use ready-made mayonnaise, which I usually make with cold pressed walnut or macadamia oil. If can also use pre-boiled eggs to save some more time. For the toasted “croutons” you can use any kind of bread you…
-
Recipe: Beetroot and quinoa bowls with chèvre and eggs
These beetroot and quinoa bowls with chèvre and eggs are delicious, nourishing and very filling. They are great for brunch but can be eaten any time of the day. This recipe is gluten-free, low in energy and high in protein and fibre. It is naturally low in glycaemic index, so can be enjoyed by individuals with blood sugar regulation issues, such as those with insulin resistance or diabetes. You can substitute the chèvre for your favourite dairy or plant-based cheese. Likewise, you can omit the eggs if you are a vegan, but make sure you add a good source of protein instead (e.g. lentils or chickpeas).
-
Recipe: Octopus salad with quick chimichurri
This octopus salad with quick chimichurri is the perfect option when you want a tasty lunch that looks fancy and takes little effort to make. The preparation time for this recipe varies depending on how many shortcuts you use. I used three: I used pre-cooked octopus slices bought at my local Woolies. You can cook your own octopus if you prefer. For the quick chimichurri I used Bondi Heat Carolina Reaper chilli oil as it contains extra virgin olive oil, chilli and garlic. If you don’t have any available, you can use the same amount of extra virgin olive oil plus chilli flakes and minced garlic to taste. I used…
-
Recipe: Onion and mushroom soup with lentils
This onion, mushroom and lentil soup is a hearty French-inspired meal for the cooler months. It’s a delicious way to get a good dose of vegetables for the day. The main ingredients in this soup contain dietary fibre and other micronutrients such as vitamin D (mushrooms if irradiated), folate and non-haem iron (lentils). This recipe is gluten-free and vegetarian. It has some protein from the lentils but I’d recommend adding one or two eggs to make it more satiating.
-
Recipe: Roasted pumpkin and sweet potato soup
This roasted pumpkin and sweet potato soup is an easy meal packed with Southeast Asian flavours. If you roast the vegetables in advance, you can put it together in no time on a busy weekday. Both pumpkin and sweet potato are a good source of beta-carotene (a precursor of vitamin A) and also contain potassium, dietary fibre, among other micronutrients. This soup is gluten-free and dairy-free. It can be made vegetarian/vegan by substituting the fish sauce for salt or soy sauce. As always, make sure you are adding some protein to make it a more satisfying meal.
