Light meal
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Recipe: Sweet potato, chickpea and haloumi bowl
Wondering how you can eat more vegetables? Try this gluten-free vegetarian sweet potato, chickpea and haloumi bowl for breakfast or brunch. If you are short on time, you can streamline this recipe using any or all of the suggestions below: This recipe is gluten-free and vegetarian. It can be made lactose-free by using a lactose-free cheese. It can be made vegan by omitting the eggs and the haloumi (or using a non-dairy cheese). If you are vegan, I recommend you use freshly squeezed lemon juice instead of (or in addition to) the pomegranate molasses or balsamic vinegar. This will enhance the absorption of the iron present in the baby spinach…
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Recipe: Shortcut shakshuka
Shakshuka is one of the greatest gifts of Middle Eastern cuisine to the world. This shortcut shakshuka uses a couple of “cheat” ingredients to make it as quick as it possible without sacrificing taste. In case you don’t know, shakshuka is a breakfast dish of eggs cooked in a chunky tomato-based sauce. Common ingredients in the sauce, besides tomatoes, include onions and capsicum. There are also green shakshukas made, obviously, with green vegetables and herbs. These are often less saucy and more hash-like. Besides eggs, there are many other toppings or add-ins such as cheese, sausages, chickpeas, mushrooms, lentils, eggplant, fresh herbs, and a big etcetera. Shakshuka is usually eaten…
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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.
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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…
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Recipe: Grilled vegetable and pesto frittata
This grilled vegetable and pesto frittata highlights the versatility of the mighty frittata when it comes to ingredients, eating occasion and cooking technique. I made the entire recipe in a Weber gas BBQ and a BBQ pan, but you can use an oven and oven-safe pan or baking dish instead. While this frittata takes more time to make than the ones that use uncooked or pre-cooked vegetables, the result is definitely worth it, in particular if you enjoy Mediterranean flavours. Having said that, you can cook the vegetables in advance or use leftover vegetables from another meal. You can also use store-bought pesto but I have not found any that…
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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).
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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.
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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.
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Recipe: Grown-up radicchio salad
I call this grown-up radicchio salad because radicchio is not for everyone. As a general rule, children are more sensitive to the bitter taste, so grown-ups are more likely to appreciate bitter leaves in their meal. This salad is all about contrast and complement. The sweetness of the sultanas mellow down the radicchio’s bitterness. The saltiness of the cheese and the prosciutto counter-balance the sweetness. Finally, the different textures, from the crunchiness of the radicchio to the bite of the pine nuts and the softness of the boiled eggs, complement each other. If you want to up your grown-up game, go ahead and soak the sultanas in pisco or grappa…
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Recipe: Roasted fennel and lentil salad with radishes and citrusy dressing
Roasted fennel and lentil salad with radishes and citrusy dressing is a great dish for lunch or dinner. Its protein and fibre content will satisfy your appetite without packing on too much energy. This recipe is gluten-free and dairy-free and can be made vegan by omitting the eggs. Just make sure you are having enough protein in your day. This salad is also a great source of fibre. Lentils contain haem (plant-based) iron, which is less bioavailable than haem (animal-based) iron. Its absorption is enhanced if you have vitamin C or haem iron in the same meal, hence the lemon juice in the dressing. Other citrus options such as orange…
