Light meal
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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…
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Recipe: Niçoise salad
Niçoise salad, or salade niçoise is a classic French dish quite popular worldwide. It originated in the city of Nice, in the Southeast coast of the country. There are several ways of making niçoise salad and I won’t claim mine is the right one (especially because I’ve never been to France!!). My recipe is simple, cheap, nutritious and delicious. Salade niçoise is naturally gluten-free, dairy-free, high in protein and moderate in carbohydrates. It’s also pretty filling thanks to the protein, fibre and healthy fats including omega-3 from the tuna and monounsaturated fats from the olives and extra virgin olive oil.
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Recipe: Sweet potato frittata with kale and feta
This sweet potato frittata with kale and feta is perfect for make-ahead breakfasts or as a light meal any time of the day. It keeps well for 4-5 days in the fridge and can be frozen for later consumption, too. I used goat’s feta, which pairs great with the sweetness of sweet potato. Traditional feta made from sheep and goat’s milk would work great, too, as would regular cow’s milk feta. This recipe is gluten-free and vegetarian. It has a decent amount of protein (22.9g per serve) and the 28.4g of carbs from the sweet potato are lower GI and come packed with micronutrients (see potatoes vs sweet potatoes for…
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Recipe: Salpicón de pollo (Peruvian chicken salad)
Salpicón de pollo is a salad with chicken, cooked vegetables and mayonnaise commonly found in many Latin American countries. In Perú it’s often served as an entrée but it makes a wonderful main meal particularly during warmer months. This recipe is gluten-free and dairy-free. It keeps well in the fridge for a few days, especially if you dress it just before eating. On that note, I recommend you make your own mayonnaise (it’s super easy!) because most commercial ones are made with less-than-ideal ingredients.
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Recipe: Fig salad with goat’s cheese and prosciutto
Figs are in season! They are great as dessert or snacks, however I think they really shine in salads. Similar to last week’s recipe, you can enjoy this fig salad with goat’s cheese and prosciutto as a summertime lunch or serve it to share in your next dinner party. The saltiness in the goat’s cheese and prosciutto will bring out the sweetness of the figs. If you can find smoked almonds, they will add overall complexity of flavour, however they are not essential and you can use dry roasted almonds. This recipe is gluten-free but there’s no point in trying to make it dairy-free or vegan, sorry!
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Recipe: Fig salad with broad beans and Pecorino
Figs are in season! This fig salad with broad beans and Pecorino brings the best of the Mediterranean cuisine to your table. Perfect for a summer lunch or BBQ. Some notes on ingredients: you can find fresh broad beans in some markets but it’s easier to find them in the frozen section of your supermarket. Pecorino is an Italian sheep milk cheese that I love due to its sharp, salty taste. You can substitute Parmesan if you prefer. This recipe is gluten-free and can be made vegan if you omit the cheese. However, I think the Pecorino really complements the flavour of ripe figs. Serve this salad as a side…
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Recipe: Spinach and tomato frittata
I love frittatas because they are so versatile. They can be eaten any time of the day, hot or cold. They are also great for using vegetables that might not be at their prime. This spinach and tomato frittata is a basic recipe, a blank canvas for culinary creativity. As it stands, this spinach and tomato frittata is gluten-free but not dairy-free. You can make it dairy-free by using non-dairy yoghurt and nutritional yeast for that cheesy flavour. If you do dairy, you can use cream instead of sour cream and your favourite cheese. Also, feel free to add your favourite herb(s) and/or spice(s). I would suggest dried oregano, fresh…
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Recipe: Morcilla and eggs with broccolini and braised fennel
Morcilla is a type of blood sausage that is popular in Spain and its former colonies. In Perú, it is mostly enjoyed in a bread roll, but I like to pair it more interesting accompaniments. Hence, I created this brunch recipe: morcilla and eggs with broccolini and braised fennel. A couple of good morcilla brands in Australia are Rodriguez Bros and La Boqueria. The recipe calls for a few different steps just because I wanted to choose the best cooking method for each element to achieve the desired end result: tender fennel, bright crunchy broccolini, brown morcilla slices and gooey eggs. However, there is no reason for you not to…
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Recipe: Quinoa & mixed beans vegan bowls
These quinoa & mixed beans vegan bowls are inspired by Latin American food. Like the quinoa & lentil bowls, these are packed with plant-based protein, iron and fibre. The capsicum and lime provide vitamin C, which your body needs to absorb the non-haem iron. You will also get some healthy monounsaturated fats from the olive oil. These bowls taste great warm but can also be eating straight out of the fridge if you have leftovers. If you’re a vegetarian or omnivore, feel free to add or substitute part of the protein with other foods such as boiled eggs, cheese, tuna, smoked salmon or poached chicken. One final note: I have…
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Recipe: Easy pulpo al olivo
Pulpo al olivo is a typical Peruvian dish made with octopus and olive mayonnaise. It is often eaten as an entrée or appetizer. This recipe is called easy pulpo al olivo because I’ve included a couple of shortcuts. The invention of this dish is attributed to Peruvian-Japanese chef Rosita Yimura. My lazy version involves no cooking and minimal preparation by using the following ingredients: I also used Peruvian botija olives but you may use kalamatas.
