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.

fig, apple & gorgonzola cheese salad

This is a beautiful recipe for fig season (generally around feb-March). Take it to your next BBQ or match with some white fish and/or crusty bread. 

Ingredients 

2-3 cups of baby spinach and rocket

Half an apple, thinly sliced

3 fresh figs, halved

A drizzle of olive oil

A squeeze of fresh lemon

Gorgonzola cheese (amount as preferred – it can be quiet strong for some)

Method 

1. Combine apple, rocket and baby spinach

2. Drizzle with olive oil and lemon

3. Spread the halved figs around the salad (as in the image)

4. Top with small chunks of gorgonzola cheese

Bon Appetit

tuscan bread & bean soup

Last night I was given some Italian bread, which was leftover from a catering job. Most people wouldn’t be too excited with a gift of bread that would almost stale, however most people haven’t recently been to the Chianti region in Tuscany. If you haven’t figured it out yet, it was my husband and I that were lucky enough to spend a week in Tuscany earlier this year.

During our stay we spent some time in a small town called Greve. It was here where I was introduced to the traditional Tuscan bread and bean soup.

Last night this almost stale bread reminded me of a lovely night we had in Greve, where we were warmly welcomed by locals and carafes of house red. It was on this night that the Tuscan bread and bean soup caught my attention. A soup made with soggy bread, cabbage, a mix of veg and mushy beans – oh YUM! (Ok maybe this doesn’t sound too appealing for all of you)…

I have wanted to replicate this soup for such a long time, as I just loved the flavours and textures. I also have very fond memories of eating this soup and was excited to reminisce in my kitchen today.

To create my version of this mushy mix, I took some inspiration from a few different variations on the net and the memories and the one iphone photo that I have (below). I wasn't able to get any cabbage, so opted for kale instead. Although my version looks slightly more colourful with a different texture, it certainly tastes similar and just as delicious. 

The Tuscan bread & bean soup we enjoyed in Tuscany 

To make it more like the original just let it simmer on the stove top for longer so all of the ingredients just mush together!

Ingredients

2 tables spoons of extra virgin olive oil for cooking (and extra for drizzling when ready to serve)

2 medium carrots, diced

4 celery stalks, diced

2 onions, finely diced

3 garlic cloves, finely sliced

The leaves from 3 stems of kale, finely chopped (you can also use cabbage)

1 large can (400g) of cannellini beans

1 large can (400g) of kidney beans

1 large can (400g) of diced tomatoes

8 springs of thyme

2 bay leaves

6 cups of water

Approximately 3 cups of stale ciabatta bread (or another firm bread such as sour dough), diced into cubes

1 bunch of basil, leaves picked

Salt and pepper to season

Method

Heat olive oil over a medium heat.

Add carrots, celery and onion and cook for approximately 10 minutes, until tender.

Add garlic and stir through for approximately 1 minute.

Add kale, beans, tomatoes, thyme, bay leaves and water then season with salt and pepper.

Reduce to a simmer and cover for 20-30 minutes.

Add 2 cups of the diced bread and most of the basil leaves (spare some to garnish) and simmer, covered for 10 minutes.

Remove bay leaves and thyme stems.

Serve in bowls and top with remaining diced bread, basil and a generous drizzle of extra virgin olive oil.

Enjoy with someone that you love!

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.