-
Recipe: Carrot and orange muffins
These carrot and orange muffins are a healthy treat you can bring to your next picnic. They also make a great alternative to store-bought muffins and cakes. Keeping with Nutrition Australia’s Try For 5 campaign, this recipe can help you sneak in some carrots to your daily intake. Make sure you also try the purple sweet potato brownies recipe from last week. These muffins are free of gluten and added sugars. They do contain butter but you could use oil to make them completely dairy-free. The basic recipe does not call for any spices but you can add a pinch of any of all the following spices, which work well…
-
Recipe: Purple sweet potato brownies
These purple sweet potato brownies are a healthier gluten-free, refined sugar-free alternative to regular brownies. They are a great way to sneak vegetables into dessert. If you have never had or seen purple sweet potatoes before you will be surprised to know that even though their skin is purple, their flesh is white. Hence, they are also known as white sweet potatoes. They are starchier than regular (orange) sweet potatoes, making them great for desserts. The sweet potato will provide some sweetness to the batter but you will need some sweetener as well. I recommend using any natural granulated or powdered sweetener (e.g. stevia and/or monk fruit). You can also…
-
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 #onion #mushroom #lentil #soup #glutenfree
-
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.
-
Recipe: Smoky eggplant dip
This smoky eggplant dip is essentially a shortcut version of one of my favourite dips ever: baba ghanoush. Specially formulated for those days when you don’t have the time or equipment to make the real deal. Instead of imparting a smoky flavour by actually charring the eggplant, this recipe relies on smoked paprika and smoked salt, two of my favourite ingredients. This dip is gluten-free, dairy-free, low-carb, vegetarian and vegan. You can enjoy it with veggie sticks or crackers (such as Carman’s or Olina’s) or as a sauce to serve with Middle Eastern fare.
-
Recipe: Low carb silverbeet and ricotta pie
This low carb silverbeet and ricotta pie is a spin on “pastel de acelga” (a.k.a. “torta Pascualina” in Argentina and Uruguay). It’s great for brunch or any other time of the day. In Perú, “pastel de acelga” is commonly found in bakeries and cafes, from the humblest to the fanciest. The filling commonly features bread, milk and Parmesan cheese. I prefer to use ricotta for better texture and flavour. I used an almond meal crust to make it both low-carb and gluten-free but you can use your favourite savoury pie crust recipe or pre-made pie crust.
-
Recipe: Papa rellena pie
Papa rellena pie is a casserole dish similar to shepherd’s or cottage pie with a Peruvian twist. Papa rellena (stuffed potato) is a typical Peruvian dish consisting of a mashed potato “dough” stuffed with a beef mince filling. The original papa rellena is shaped like a rugby ball and deep-fried. Instead, this version in pie format is baked similar to other mash-topped dishes, saving you oil, hassle and extra calories from fat. As many other Peruvian dishes, papa rellena is usually served with rice and salsa criolla. I like to serve mine with salad instead of rice and splash some hot sauce on top. The filling is made with the…
-
Recipe: Green shakshuka
Green shakshuka is a tasty variation to the traditional tomato-based Middle Eastern breakfast dish. It is a great way to get a few serves of vegetables during the first half of the day. The beauty of green shakshuka is that you can use any green vegetables and herbs you have in hand. In that sense, it’s a lot more customisable than the original version, in my opinion. This recipe is gluten-free and low-carb. It can be made dairy free by omitting the cheese or using a plant-based one. Serve it with your choice of bread. I used some outstanding gluten-free pita from Nonie’s Food.
-
Recipe: Roasted zucchini hummus
Roasted zucchini hummus is another alternative recipe for those looking for a lower carb version than the traditional one made with chickpeas. It’s a great way to use up surplus zucchini. Similar to the cauliflower hummus I posted a while ago, this recipe is gluten-free, vegan, keto and low-carb. As a bonus, this roasted zucchini hummus is also low in FODMAPs. You can eat enjoy roasted zucchini hummus as a dip or as a proper meal with optional toppings (there’s a list of suggestions below). This recipe is lower in protein than the traditional chickpea-based version, so make sure you are eating some protein with it.
-
Recipe: Oven-roasted pork ribs with bourbon BBQ sauce and red cabbage slaw
Oven-roasted pork ribs with bourbon BBQ sauce and red cabbage slaw is an easy meal that requires a little bit of time but not much work. The Mexican-inspired slaw brings brightness to the dish. Unlike most store-bought BBQ sauces, this homemade version is low in sugar and just as tasty. You can make the sauce alcohol-free by omitting the bourbon. The recipe calls for smoked salt but you can use regular salt if you don’t have any. The bourbon and the smoked paprika should contribute enough smokiness to the dish. Finally, you can cook the ribs in a slow cooker if you have one. It should take 7-8 hours in…
