pumpkin & bean spiced soup

Ingredients (serves 6)

Olive oil for drizzling (also anti-inflammatory)

1 large butternut pumpkin, chopped into chunks (about 2-3cm x 2-3cm)

2 medium carrots, chopped length ways and again in 2 cm pieces

1 small red capsicum, chopped into chunks (about 2-3cm x 2-3 cm)

4 cloves of garlic

1 brown onion, chopped into chunks 

800g (2 large tins) of cannellini beans (you can use any white bean or chick peas) 

1L of vegetable stock

1 teaspoon of turmeric

1 teaspoon of ground cumin

2 teaspoons of ground coriander

4 tablespoons of pepitas (pumpkin seeds)

Thick Greek yoghurt to serve 

Method

Preheat oven to 180 degree.

Line two baking dishes with baking paper and add all vegetables to the tray, drizzle with olive oil.

Cook vegetables in the oven for 30-40 minutes or until soft and starting to get some nice colour.

Add vegetables to a large saucepan and add beans, spices and stock, heat over a high heat until starting to bubble. Meanwhile, heat a small pan with a drizzle of olive oil over a medium heat and toast the pepitas. As soon as they start to become fragrant remove them from the heat so they don't burn. Set aside to cool. 

Turning back to the soup, turn of the heat and puree using a bamix blender (you could also put the mix in your blender but you will just have to do this in batches). 

Divide soup between bowls and top with a big dollop of thick Greek yoghurt and the pepitas. 

Enjoy as a family with some crusty sourdough bread.

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Nutrition (without the bread)

Kilojoules 1650 Protein 17g Carbs 40g Fat 16g Saturated fat 4g Fibre 14g Sodium 680mg

This dish also gluten free for those requiring a gluten free diet. 

Macadamia and herb crusted salmon

Not only does this dish boast healthy fats for cardiovascular health, it is quick to prepare and tastes sensational. The whole family will be impressed. 

Ingredients for salmon

½ cup of macadamia nuts

Rind of 1 lemon (finely grated)

Garlic clove, crushed

½ cup chopped parsley

Small amount of salt to season

4 x 150g salmon fillets with skin on

Lemon wedges to serve

 Methods for salmon

Preheat oven to 220ºC.

Place macadamia nuts, lemon rind, parsley, garlic and salt in a food processor and process until combine.

Place the salmon flesh side up on a baking tray lined with baking paper and spread the paste evenly over the fleshy part of the salmon, press on evenly using your fingers.

Cook salmon for ~15-20 minutes or until cooked through.

Nutrition information (per serve): Kilojoules: 2000kJ (476cal) Protein: 44g Carbohydrate: 1g Fat: 32g Saturated fat: 6g Fibre: 2g Sodium: 83mg

Turmeric spiced zucchini salmon patties with a zesty dill yoghurt

Easter is a great time to enjoy the company of friends and family, and celebrate with good food.

Although my family are not particularly religious we have always embraced the tradition of no red meat on Good Friday. Considering my dad is a bit of a fisherman and I was lucky enough to grow up on beautiful Lake Macquarie in NSW, we have always been spoilt with an abundance of fresh fish and seafood. Living in Adelaide, I am equally spoilt for great seafood.

Although fresh is often on the menu, salmon patties using tinned salmon often featured during our Good Friday celebrations. Tinned salmon is a fantastic alternative to fresh fish, providing a convenient and versatile option with the added benefits of oily fish.

Oily fish like salmon, tuna and sardines and other seafood (such as mussels and squid) supply omega-3 fatty acids. These essential fats help to lower circulating levels blood fats called triglycerides. They also help to reduce inflammation, which damages blood vessels, increasing a person’s risk of cardiovascular disease. Recommendations for most of the Australian population are to enjoy two to three 150g servings of oily fish weekly. Some recent studies have also suggested that supplementing these omega-3 fats instead of eating the real thing do not provide us with the benefits as once thought...

Food has a complex nature and you just can’t beat the real thing!

As we approached this Easter break I was thinking about the salmon patties that we used to have barbecuing during our Good Friday celebrations. I thought it would be nice to recreate these old favourites in my kitchen. So here is a modern twist to an old favourite.

This nutrient dense recipe is also gluten free for those who require a gluten free diet. Breadcrumbs can be substituted for the almond meal if desired; however this option will not be gluten free.

Other health benefits of some of the ingredients include:

• Salmon – high in omega-3 fats to reduce inflammation, triglyceride levels and improve your overall cardiovascular health
• Salmon and almond meal – high in protein to help build and repair muscles and tissues and enhance satiety after meals
• Turmeric – may help to reduce inflammation
• Zucchini – is currently in season (Summer and Autumn months) and will be providing you with antioxidants and fibre
• Greek yoghurt and the bones in the salmon – will help to bump up your daily calcium intake, and
• Dill (herb) – may help to relax muscles and fight bacteria.

Ingredients for patties

Large can (415g) of salmon

1 cup of almond meal

1 egg

1 large zucchini, grated – use paper-towel to absorb water from the grated zucchini

1 tablespoon of lemon juice

1 teaspoon of turmeric

2 garlic cloves, crushed

1/4 cup of parsley, finely chopped

Salt and pepper to season

Olive oil to cook

Method

Put salmon in a bowl and mash until skin and bones have been crushed and mixed through – this will increase the calcium and omega-3 content of the recipe.

Add ¾ cup of almond meal, egg, zucchini, lemon juice, turmeric, garlic, parsley and season with salt and pepper, mix until combined.

Use a 1/2 cup measurement to measure out and make 6 salmon patties.

Dust in remaining almond meal.

Put in fridge for about half an hour to firm if desired.

Heat olive oil in a non-stick pan over low-medium heat.

Cook each side over low-medium heat for approximately 4 minutes each side.

Zesty dill yoghurt

Ingredients

½ cup of low fat Greek yoghurt

Juice from ½ a lemon

½ cup of finely chopped dill

Pepper to season

Method

1. Mix all ingredients and season with pepper.

2. Use as a dipping sauce or top each pattie with some zesty, dill sauce.

Vegetable Chilli Bowl

Ingredients Serves 4-6

2 tablespoons of olive oil

3 red onion, roughly chopped

3 garlic cloves, finely chopped

2 red capsicums, halved and cut into squares

2 zucchini, cut into chunks

1 tablespoon of chilli powder or flakes (or to taste)

1 tablespoon of ground cumin

2 x 400g cans of diced tomatoes

1 420g can of red kidney beans, rinsed and drained

1 420g can of chickpeas, rinsed and drained

Ground pepper

½ cup of chopped flat parsley

½ cup of chopped coriander leaves

2 tablespoons of lemon juice

Method

Heat the oil in a casserole dish over medium heat. Add the onions, garlic and capsicum and cook for 5 minutes, then add the zucchini and cook for a further 3 minutes.

Add the chilli powder and cumin and stir for a minute to combine

Add the chopped tomatoes with their juice, the drained kidney beans and chickpeas. Season with pepper. Cover and cook over low heat for 8-10 minutes, or until the zucchini is tender.

Stir in parsley, coriander and lemon juice.

I always serve this with a very generous helping of Greek yoghurt and a slice of sour dough or mixed grain bread to mop up all of the lovely flavours.