Black lentil, quinoa, apple and goats curd salad

Most of you have probably met the lovely little quinoa since its popularity soared just a couple of years ago. Now lets just clear one thing up before we move on…it is pronounced keen-wah NOT kwin-oah. This ancient little grain (well, its technically a seed) that features on many modern menus has become a staple in many households, including my own.

There are many reasons why I do love this little grain and why I invited it into our household.

The dietitian side of me loves that it is a complete protein source, is gluten free for those who require a gluten free diet and has a low Glycemic Index (GI), meaning it can stabolise blood glucose levels and keep you feeling fuller for longer.

The foodie side of me just loves its aesthetic appeal and nutty texture.

I can’t say that I love quinoa for its taste and flavour (as it really doesn’t have any) but I love that it is a blank canvas for many different flavour combinations.

Ingredients (serves 4)

1/3 of a cup of white quinoa (this will yield ~1 cup cooked)

1/3 of a cup of red quinoa (this will yield ~1 cup cooked)

½ of a cup of black lentils (this will yield ~ 1 cup cooked)

1 small pink lady apple, thinly sliced with skin on

1/4 cup of roasted almonds, chopped

1 large handful of rocket or baby spinach 

1/4 bunch of flat leaf parsley finely, chopped

¼ cup of olive oil

Juice of one small lemon

goats curd

Method

Cook lentils - bring water to a boil and add the lentils. Boil for 2-3 minutes and then reduce heat to a simmer. Cook until tender (~25-30 minutes). Lentils must not be overcooked or they will become soft and mushy.

While the lentils are cooking, rinse the white and red quinoa and cook in plenty of water. Just add the quinoa to the cold water, bring to the boil then simmer for approximately 10-15 minutes - once the germ turns opaque and splits from the seed (this will resembles little curls).

Cut the apple and make the dressing while the lentils and quinoa are cooking. To make the dressing just combine the lemon juice, olive oil and chopped parsley (it can be blended in a small food processor).

Once the lentils and quinoa are cooked, combine them with the rocket, apple, roasted almonds and the dressing.

Top the salad with a few teaspoons of goats cheese as I have done in the image.

I love this recipe because it is aesthetically beautiful and the textures and flavours are just lovely. I am sure it will impress all of your family and friends and it is so easy to create.

Bon Appetit!

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. 

Beet & Lentil Salad

Ingredients (serves 4)

4 medium-large beetroots, leave skin on

 1 cup of brown or black lentils

 ½ of a fennel bulb, thinly sliced

Seeds from 1 pomegranate (or thinly sliced pear when pomegranates aren't in season)

2 large handfuls of greens – either rocket, baby spinach, thinly sliced kale or the beetroot greens from the bunch

½ bunch of loosely chopped flat parsley leaves

50g of crumbled feta if desired

Simple dressing

3 tablespoons of extra virgin olive oil

1 tablespoon of lemon juice

Method

Preheat oven to 180 degrees (fan forced).

Wrap beet bulbs individually in foil and cook for 45-60 minutes or until tender.

Meanwhile, cook lentils in enough boiling water for about 20-25 minutes.

Once lentils are cooked and drained, combine with the fennel, pomegranate seeds, greens and parsley.

When the beetroot has cooled, peel skin and chop into chunks and add to the lentil mix.

Make dressing and gently stir through the dish.

Serve in individual bowls or on a large platter and top with feta if using.

A few notes about this beautiful dish:

• This is a great dish to make at the start of the week and enjoy for lunches.
• Lentils are a great vegetarian meat alternative, providing protein and low GI carbs, therefore leaving you full and satisfied!
• This dish is gluten free for those requiring a gluten free diet.
• The plant compounds that make beetroot the beetroot the colour that it is, packs powerful antioxidants.

• The different textures help us slow it down, chew thoroughly and take our time to eat. 

Mediterranean vegetable & ricotta frittata

Finally, a new recipe on the blog!

Time has been very limited these days, which means my blog hasn’t been getting the attention it deserves AND my lovely followers haven’t had a new recipe for a little while.

Part of my time limitation has been due to my training for the Melbourne marathon. Unfortunately my training has been a little ineterrupted (just weeks out!) due to injury. This means that my HIGH carb eating days are few and far between and I have opted for lighter options such as this lovely Mediterranean Vegetable & Ricotta Frittata. This does not mean that I have been following a low carb diet – nor is this recommended.

My point is, carbohydrate requirements vary for each individual and even when we look at the carbohydrate requirements for one person, this varies from day-to-day depending on what they are up to. When I make recommendations for athletes, each day could be different depending on their stage of training and the type, intensity and duration of the training session.

Just another reason why blanket nutrition statements and ‘one size fits all’ approaches don’t work. Food and nutrition is complex.

All I wanted to do was point you in the direction of this new recipe, so here you go….ENJOY!

Three words to describe this recipe…simple, nutritious & delicious…

Please enjoy as a light meal served with salad or cut into smaller pieces for a filling snack.

Ingredients

1 small to medium sweet potato – sliced, making 1 cm thick circles

1 small zucchini, cut in half then cut into thick strips

1 red capsicum – cut into eights

½ an eggplant – cut into long, strips

1 cup of ricotta

½ cup of grated cheddar or mozzarella cheese

7 eggs

1/2 cup  chopped basil

1/2 cup of chopped parsley

 Method

Preheat a fan-forced oven to 180 degrees.

Line a baking dish with baking paper, add vegetables, sprinkle with a little salt and drizzle enough olive oil for roasting.

Cook in the oven for approximately 40 minutes or until tender.

When vegetables are done whisk eggs in a bowl and add ricotta, cheese, basil, parsley and season with pepper.

Over a low heat, brush a 20cm x 20cm frying pan with some olive oil then line the bottom of the pan with the sweet potato, then spread the other vegetables evenly over the sweet potato.

Next, pour the egg, cheese and herb mixture evenly over the vegetables.

Cook over a low heat for approximately 10 minutes.

Meanwhile preheat a grill ready to cook the top of the frittata for approximately 3-5 minutes until the frittata is cooked through and starting to brown on top.

Once ready, knife around the edge to separate it from the pan and flip onto a plate.

To serve, cut it in quarters and add a teaspoon of your chutney/jam to the top of each piece – I like caramelised onion jam.

I like to serve this with a tomato, basil and rocket salad or grainy toast on an active day.

* For an alternative cooking method, place in an oven proof dish and cook for 20-30 minutes in an oven at 180 degrees.