Farro and Green Lentils: The Good Carbs Cook Book -Dr Alan Barclay, Kate McGhie & Philippa Sandall

Good Carbs Cookbook

Images and recipes from The Good Carbs Cookbook by Dr. Alan Barclay, Kate McGhie & Philippa Sandall Murdoch Books RRP $$39.99 Photography by Alan Benson

 

Farro and Green Lentils with Cherry Tomatoes and Marinated Feta 

 

“This is a crunchy–squishy salad, for which the lentils and farro can be prepared ahead of time and, at the last minute, everything tossed together. Unlike some other grains, farro is hard to overcook.” p.162

 

PREPARATION TIME: 20 minutes | COOKING TIME: 40 minutes | SERVES: 6

 

1 cup (180 g/6 oz) small green lentils

1 cup (180 g/6 oz) farro

¼ cup (60 ml/2 fl oz) lemon juice

3 garlic cloves, crushed

½ cup (125 ml/4 fl oz) extra virgin olive oil

sea salt flakes and freshly ground pepper

400 g (14 oz) ripe cherry tomatoes, halved

1 small red onion, finely diced

1 large handful mixed herbs (parsley, thyme, chives), chopped

¾ cup (90 g/3¼ oz) crumbled marinated soft feta

Bring a large pot of lightly salted water to the boil. Add the lentils and simmer for about 20 minutes. Rinse the farro and add to the pan. Simmer for 20 minutes or until the farro and lentils are tender. Drain well.

Meanwhile, whisk together the lemon juice, garlic and oil, and add salt and pepper to taste. Put the cherry tomatoes in a large bowl.

Tip the lentils and farro into the bowl with the tomatoes, pour over the dressing with the onion and herbs and gently toss. Pile on a large serving dish with the feta spooned over the top and garnished with extra herbs.

 

 

Brown Rice Kitchari: The Energy Guide – Dr Libby Weaver

The Energy Guide

 

The Energy Guide by Dr Libby Weaver is published by Macmillan Australia, RRP $39.99

 

Prep ahead:
• Soak rice and dhal
• Chop or grate broccoli
• Remove kernels from corn cob
• Grate zucchini and carrot
Cooking time: 40 minutes
Preparation time: 20 minutes, plus overnight soaking

 

Brown Rice Kitchari

 

BROWN RICE KITCHARI
Serves:6
1⁄2 cup (110 g) medium-grain brown rice
1⁄2 cup (105 g) split mung dhal (see Glossary)
2 tablespoons extra virgin coconut oil
1⁄3 cup (80 g) ghee (see Glossary)
1 brown onion, finely chopped
1 tablespoon grated ginger
1 tablespoon black mustard seeds
1 tablespoon black sesame seeds
2 teaspoons cumin seeds
2 teaspoons grated fresh turmeric or 1⁄2 teaspoon ground turmeric (see Glossary)
1 cup (85 g) grated or finely chopped broccoli
1 corn cob, kernels removed (1 cup/200 g)
2 zucchini, grated
2 carrots, grated
1.25 litres boiling water
sea salt
freshly squeezed lemon juice, to taste
chopped coriander leaves, to serve

Kitchari is considered a food medicine, and this nourishing
meal is very gentle on the digestive system. It is delicious
reheated and can also be served as an accompaniment to
other dishes. Basmati rice can be used instead of the brown
rice and this will reduce the cooking time.”p.197
Wash the rice and dhal, then place in a bowl, cover with cold
water and leave to soak overnight. The next morning, rinse
and drain well.
Melt the coconut oil and half the ghee in a large deep frying
pan over medium heat, add the onion and ginger and cook for
10 minutes or until the onion is soft and golden – don’t rush this step
as the gently cooked onion adds a lovely sweetness to the dish.
Add the seeds and turmeric and cook for 1 minute or until the
seeds start to pop. Add the broccoli, corn, zucchini and carrot
and stir until the vegetables are well coated in the spices.
Stir in the drained rice and dhal, then add the boiling water and
a good pinch of salt. Bring to the boil over high heat and boil for
20 minutes or until tunnels form in the rice and most of the liquid
has been absorbed.

Reduce the heat to low, cover and cook gently for 5 minutes or until the rice is soft and there is no liquid
left in the pan. Stir through the remaining ghee, then finish with a good squeeze
of lemon and a scattering of coriander.

Crunchy Buckwheat Muesli: The Energy Guide – Dr Libby Weaver

The Energy Guide

The Energy Guide by Dr Libby Weaver is published by Macmillan Australia, RRP $39.99

Prep ahead: • Soak buckwheat, almonds and seeds
Cooking time: 50 minutes
Preparation time: 10 minutes, plus overnight soaking

CRUNCHY BUCKWHEAT MUESLI
Serves:6
1 cup (200 g) buckwheat (see Glossary)
1⁄2 cup (80 g) raw almonds, chopped
3 tablespoons sunflower seeds
3 tablespoons pumpkin seeds
1 tablespoon sesame seeds
2 tablespoons extra virgin
coconut oil, melted
1 teaspoon ground cinnamon
1⁄2 teaspoon ground ginger
1⁄4 teaspoon ground turmeric (see Glossary)
1 tablespoon pure maple syrup (optional)
milk of your choice, to serve
sliced banana and blueberries, to serve

This delicious crunchy muesli uses very little sweetener and
is a nutrient-dense alternative to many packaged breakfast
options on the shelves. The combination of seeds gives it a
wonderful mineral boost. I find many people love it served with
banana and blueberries, but you can use any fruit you like. p.88

Place the buckwheat, almonds and seeds in a medium bowl,
cover with cold water and leave to soak overnight. The next
morning, rinse and drain well.

Preheat the oven to 150°C (300°F) and line a baking tray with
baking paper.
Tip the soaked buckwheat mixture into a bowl, add the coconut
oil, spices and syrup, if using, and mix well to coat.

Spread the buckwheat mixture over the prepared tray. Bake
for 50 minutes or until lightly golden and dry. Set aside to cool
completely.

Serve with your choice of milk, topped with sliced banana
and blueberries.

Breakfast_BuckwheatMuesli

Spiced Almond Fritters with Pumpkin and Apple: Real Food For Babies and Toddlers – Vanessa Clarkson

Recipes and images from  “Real food For Babies and Toddlers” by Vanessa Clarkson (Murdoch Books)

Spiced Almond Fritters with Pumpkin and Apple 

Makes 10

Preparation time 10 minutes  Cooking time 15 minutes

DIETARY INFO: Dairy-free    gluten-free    vegetarian

 

4 eggs

250 g (9 oz/2 cups) peeled and grated butternut pumpkin (squash)

3 eating apples, cored

3 tablespoons almond meal

1/2 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cardamom

coconut oil for frying

maple syrup (optional), to serve

 

To make the batter, beat the eggs well in a large bowl. Add the pumpkin and grate in one of the apples, along with the almond meal and spices. Stir to combine. Finely slice the remaining 2 apples and set aside.

Working in batches and allowing 1 teaspoon coconut oil per fritter, heat the coconut oil in a large frying pan over medium heat. Once the oil is hot, spoon 2 tablespoons of the fritter batter into the pan, and shape into a fritter using a spoon or spatula. Continue until you have three or four fritters in the pan, taking care not to overcrowd the pan. Press a slice of apple into the top of each fritter. Cook for 3–4 minutes on the first side, then flip over and cook for a further 1–2 minutes until cooked through and crisp and golden on the outside. Keep warm on a plate lined with paper towel while cooking the rest. Repeat until all the batter has been used. Serve the fritters drizzled with a little maple syrup, if you like.

“For little ones: As raw apple presents a choking hazard for babies, these fritters are a great way to introduce this fruit in its whole form. The apple slice is unlikely to be soft enough for beginners, so either leave this off their fritter or grate all the apples into the batter. You may need to add a little more almond meal if the apples are especially juicy.”p.70

 

Oatmeal Snack Balls with Cranberries and Apple: Real Food For Babies and Toddlers- Vanessa Clarkson

 

Recipes and images from  “Real food For Babies and Toddlers” by Vanessa Clarkson (Murdoch Books) 

Oatmeal Snack Balls with Cranberries and Apple

 

Makes about 12

 

Preparation time 10 minutes, plus 2 hours’ soaking (optional)

 

DIETARY INFO: Dairy-free    vegetarian    vegan

 

Cranberry Apple and Oatmeal Snack Balls

 

80 g (23/4 oz/¹⁄³ cup) unsalted raw cashews, preferably soaked for 2 hours beforehand, then rinsed and drained

70 g (2½ oz/²⁄³ cup) rolled (porridge) oats (see note on page 104)

55 g (2 oz/¹⁄³ cup) dried cranberries

50 g (13/4 oz/½ cup) preservative-free dried apple

4 soft medjool dates, pitted

60 ml (2 fl oz/¼ cup) coconut oil, melted and cooled

½ teaspoon ground cinnamon

 

Put all the ingredients in a food processor, and whiz until the mixture gets clumpy. Empty into a bowl, and shape into golf-sized balls using your hands. Store in an airtight container in a cool place or the refrigerator (although they’ll be quite firm if kept this way).

For little ones: Try shaping into fingers for easier gripping.

 

** Very suitable to put in your work lunch box as a snack –  they were easy to make and yummy – sorry no pictures  they were devoured before the camera came out 🙂

 

 

 

Giant Lamington: A Whole New Way To Eat – Vladia Cobrdova

Recipes and Images from A Whole New Way to Eat by Vladia Cobrdova (Murdoch Books)

GIANT LAMINGTON WITH RASPBERRY KAKADU JAM

 

 

+ Vegetarian

+ Gluten-free

Considered a gift of the Dreamtime, the Kakadu plum is Australia’s star superfood. They have exceptional nutritional and antiseptic properties.“p.230

 

prep time: 35 minutes

cooking time: 40 minutes

Serves 6–8

 

 

6 eggs

115 g (4 oz/1/3 cup) honey

80 ml (2½ fl oz/1/3 cup) melted coconut oil

1 teaspoon vanilla bean paste

65 g (2½ oz/½ cup) coconut flour

½ teaspoon baking powder

100 g (3½ oz/1 cup) almond meal

35 g (1¼ oz/½ cup) shredded coconut

 

Kakadu jam

170 g (6 oz) raspberries, fresh or frozen and defrosted

50 g (1¾ oz/¼ cup) coconut sugar

1 tablespoon Kakadu plum (salty plum) powder, or use the zest of 1 orange

45 g (1½ oz/¼ cup) chia seeds

2 tablespoons coconut water

 

Cacao frosting

40 g (1½ oz/¼ cup) coconut oil

55 g (2 oz/½ cup) cacao powder

60 ml (2 fl oz/¼ cup) coconut cream

 

 

Preheat the oven to 160°C. Lightly grease a 30 x 12 x 10 cm (12 x 4½ x 4 inch) loaf (bar) tin and line it with baking paper, leaving the sides overhanging.

 

Use an electric mixer fitted with the whisk attachment to whisk the eggs and honey for 5 minutes or until well combined. Add the coconut oil and vanilla bean paste and whisk for another 2–3 minutes until well combined.

 

Combine the coconut flour, baking powder and almond meal in a separate bowl. Gently fold into the egg mixture until just combined, then spoon into the prepared tin and bake for 40 minutes or until a skewer comes out clean. Remove from the oven and allow to cool in the tin.

 

Meanwhile, to make the jam, combine the ingredients
in a blender and blend until smooth. Transfer to a small bowl, cover and refrigerate for 15 minutes or until set.

 

To make cacao frosting, put the coconut oil in a frying pan with 60 ml (2 fl oz/¼ cup) of water and cook over low heat until the oil melts. Add the cacao powder and coconut cream and stir for 2 minutes or until combined. Remove from the heat and set aside to cool.

 

Transfer the cake to a serving plate. Spread with jam and drizzle with the frosting. Scatter with shredded coconut.

KickStart Morning Drink: A Whole New Way To Eat – Vladia Cobrdova

Recipes and Images from A Whole New Way to Eat by Vladia Cobrdova (Murdoch Books)

 

KICKSTART MORNING DRINK

 

KickStartDrink

 

+ Vegetarian, + Vegan, + Gluten-free, + Dairy-free, + Paleo

I love to have this cup first thing in the morning to kickstart my metabolism. It’s also great as an afternoon slump pick-me-up, instead of coffee or hot chocolate. It can also be served chilled.” p.38

 

prep time: 5 minutes

cooking time: Nil

 

 2 teaspoons Cinnamon Five Spice (see page 174) +

2 teaspoons finely grated ginger

Juice of 1 lemon

250 ml (9 fl oz/1 cup) hot water

1 tablespoon raw honey,
or use vegan sweetener

1 pinch dried chilli flakes

 

 

Put all of the ingredients into a mug, stir to combine well and enjoy.

 

 

+ note  Cinnamon Five Spice is a combination of cinnamon, star anise, black pepper, fennel, cloves and pink Himalayan salt. All these spices get you moving in the morning; not only your body, but also your digestive system and metabolism!