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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: 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…
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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.
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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.
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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…
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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…
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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: Teriyaki-glazed salmon with corn and broccoli
This teriyaki-glazed salmon with corn and broccoli is an easy and healthy meal you can have ready in less than thirty minutes. This dish is packed with protein and omega-3 healthy fats from the salmon and fibre from the vegetables. Salmon also contains vitamin D, among other nutrients. The teriyaki glaze has only 2 ingredients: soy sauce and mirin, which are available in major supermarkets and Asian grocers. I use gluten-free tamari, but any soy sauce will do. I served this dish with cooked basmati rice. Feel free to use a lower carbohydrate substitute (such as cauliflower rice or konjac rice).
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Recipe: Roast pumpkin and lentil salad with lemon and sumac labneh
Roast pumpkin and lentil salad with lemon and sumac labneh is a healthy and filling vegetarian meal to have for lunch or dinner. It can also be served as part of a shared meal. What is labneh? It is a Middle Eastern strained yoghurt that is often used in savoury applications, e.g. as a dip. Its consistency is in between Greek yoghurt and cream cheese. This recipe is gluten-free and vegetarian. It can be made vegan by omitting the eggs and using plant-based yoghurt or cheese instead of the labneh. This salad is high in fibre and has a decent amount of protein, both of which will keep you satisfied…
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Recipe: Rigatoni a la huancaina
Rigatoni a la huancaina is a cheap Peruvian-inspired meal that can be served as a main or as a side dish. Huancaina is a Peruvian sauce made with aji amarillo (yellow chilli) that is traditionally served with boiled potatoes. Somewhere in time, perhaps around the 80s or 90s, huancaina found its way away from the humble potato and became a dip for yuquitas fritas (cassava chips), Peruvian corn skewered in toothpicks and other finger food (as can be seen in the photo of my recipe for simple huancaina sauce. Around that time, huancaina also became a pasta sauce, typically for spaghetti. It is most often served with some protein such…
