Tangy Asian Slaw

Ingredients for salad

  • 2 x large carrots – julienne peeled
  • 1 x medium red capsicum chopped
  • Diced red onion
  • 150g rocket
  • 1 x sliced avocado
  • 1/3C chopped walnuts
  • 3 x diced potatoes boiled
  • 200g/1 x punnet cherry tomatoes
  • 1 x sliced cucumber

Ingredients for dressing

  • 1/3C balsamic vinegar
  • 1 tbsp honey
  • 1 tsp Dijon mustard
  • 1 tbsp olive oil
  • Juice of 1 x large lemon
  • Inch of ginger grated

Method

  1. Combine the salad ingredients in a large serving bowel.
  2. Using a fork whisk the dressing ingredients together in a small bowl.
  3. Pour the dressing over the salad and toss until well combined.
  4. Additional toppings: crushed peanuts, basil, mint or coriander

tangy asian slaw

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Vegetable Pad Thai

Ingredients:

  • 200g firm organic tofu chopped into small pieces
  • 1 red onion roughly chopped
  • 1/4C crushed peanuts
  • ½ C beansprouts
  • 1 finely chopped carrot
  • 2 diced tomatoes
  • 4 tbs soy sauce
  • 2 tbs brown sugar
  • 1 tbs red chilli past (see Massaman Curry for recipe)
  • 1 tbs canola oil
  • 1 tbs crushed red chili flakes
  • 2 tbsp lime juice
  • 1/4C light coconut milk
  • 1/4C water
  • 200g rice pad thai noodles

Method:

  1. Soak the rice noodles overnight
  2. Preheat a non-stick frypan for a few minutes
  3. Once hot add the onion, tomato, carrot, oil and chili paste, adding a tablespoon of water at a time if the mixture starts to burn, cook on high for a few minutes.
  4. Decrease heat to medium and add tofu. Cook for a few more minutes.
  5. Add coconut milk and let simmer until well combined.
  6. Add the noodles and water. Mix thoroughly.
  7. Stir through the soy sauce, sugar, lime juice, chili flakes and bean sprouts. Let the mixture simmer for a few minutes.
  8. Serve with another sprinkle of lime juice and crushed peanuts.

pad thai 1

 

pad thai

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Spicy Beetroot Dip

Ingredients:

  • 1 can of chickpeas
  • 200g beetroot canned
  • 2 tbs dried red chilies
  • ¼ tsp cumin powder
  • ¼ tsp salt
  • ½ tsp mixed herbs
  • 1 tsp canola oil

Method:

  • Add all ingredients to a food processor and blend until smooth
  • Spread on Turkish break and enjoy!

beetroot dip

 

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Massaman Curry

Ingredients:

  • Red chilli paste
  • 1 red onion
  • 4 carrots
  • 4 potatoes
  • 2 zucchini
  • 1 red capsicum
  • 1C sliced button mushrooms
  • 1 tbs curry powder
  • 1 can of light coconut cream
  • 1C of low fat soy milk
  • 1 tbsp of canola oil
  • 1 can of chickpeas
  • 1/2 C cashews
  • 1/4C soy sauce
  • 4 tbsp brown sugar
  • 2 tbsp lime juice
  • 1/2C of water
  • 4 chopped tomatoes
  • 1 medium sweet potato
  • 1/3C water

Chili paste ingredients:

  • 1/4C dried red chillies
  • 1/3 red onion
  • 1inch of chopped lemongrass
  • 1/2inch of ginger (use galangal if available)
  • 2 gloves of garlic
  • 1 tbsp of cumin powder
  • 1 tbsp of miso paste
  • 4 tbsp of coconut milk
  • A few kaffir lime leaves

Method:

  1. Chop potato, sweet potato and carrots in to similar sized portions and boil for 5-8minutes or until just cooked through.
  2. Blend all of the chili paste ingredients in either a food processor or high powered blender like Vitamix or Optimum.
  3. In a large frying pan or wok, add 1 tbsp of canola oil and cook on high heat for 1 minute.
  4. Add the chili paste, chopped onion, curry powder and chopped tomatoes to the pan. Fry until fragrant. If necessary add a little water to stop the pan from burning.
  5. Add 1/3C of water and half a can of coconut milk (~3/4C) and cook until the mixture is thick.
  6. Then add the soy sauce, sugar, zucchini and capsicum. Stir and cook for a few minutes.
  7. Add the remaining vegetables and chickpeas and simmer for a few minutes.
  8. Add the soy milk. Let simmer for a further few minutes.
  9. Add the remaining coconut milk, stir well then top with lime juice and cashews.
  10. Serve with rice.

Note: Although this curry is meant to taste like an authentic Thai version I have made my own adaptations to reduce the fat and thus calorie quantity. For a more authentic version just only full fat coconut milk or coconut cream instead of the low fat versions and soy milk that I use. This is also a vegan curry so I have not used an fish or oyster sauce, which is traditionally used.

2015-01-10 19.19.39

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Pomegranate Balsamic Salad

This recipe is modified from: ‘Quinoa The Everyday Superfood 365’

Ingredients:

  • 1C white quinoa
  • ½ sliced almonds or walnut pieces
  • 150g baby spinach
  • 150g light crumbed feta
  • 1 finely diced red onion
  • 1 pomegranate, seeded
  • 4 tbs balsamic vinegar
  • 2 tbs olive oil
  • 2 tbs honey
  • 1 tbs Dijon mustard
  • Salt and pepper to taste

Method:

  1. In a small saucepan add the quinoa and 2C of water. Bring to boil. Then reduce heat and simmer for 10 minutes or until cooked. Fluff with a fork.
  2. Combine the nuts, spinach, pomegranate, onion, quinoa and feta in a bowl.
  3. Whisk the vinegar, oil, honey and mustard.
  4. Add the dressing to the salad and mix thoroughly.

For a lower fat version substitute the olive oil with lemon juice and either reduce or omit the feta.

pomegranate balsamic salad

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Plant Based Potato Salad

Ingredients:

  • 4 medium peeled potatoes
  • 150g mixed Asian green lettuce leaves
  • 3 sliced tomatoes
  • 1 diced red onion
  • 1/2C plain soy yogurt
  • Juice of one lemon
  • ¼ tsp black pepper
  • ½ tsp salt
  • Balsamic vinegar

Method:

  • Dice the potatoes into roughly equal cubes and boil on medium-high heat for ~8 minutes or until they are tender. Strain and run under cold water.
  • In a large salad bowl toss the lettuce, tomatoes and onion. Add the potatoes.
  • To make the dressing whisk together the yogurt, lemon juice, salt and pepper with a fork.
  • Stir the dressing well through the salad.
  • Serve with drizzled balsamic vinegar.

potatoes

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No Oil Chips

Ingredients:

  • 2 x large potatoes
  • 1 x lemon
  • Salt
  • Pepper
  • Rosemary

Method:

  1. Preheat oven to 160°C. Line an oven tray with baking paper.
  2. Chop the potatoes into small rectangles. It does not matter if there is a range of shapes, as long as the thickness is roughly the same – aim for a few mm.
  3. Place the chips onto the baking sheet and squeeze a generous amount of lemon juice over them. Sprinkle with salt, pepper and rosemary.
  4. Cook for 15 minutes or until golden brown.

Note: You can use any vegetables following this basic method, although less starchy vegetables like zucchini will burn more easily without oil, so I recommend cooking at both a reduced temperature and reduced time. This is such an easy and delicious way to enjoy chips without the added calories oil.

no oil chips

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