Recipes for 7-9 months old.
Going Bananas
Babies love bananas and this recipe makes them taste truly scrumptious. Delicious with vanilla ice-cream. MAKES 1 PORTION.
a knob of butter
1 small banana, peeled and sliced
a pinch of ground cinnamon
2 tablespoons freshly squeezed orange juice
Melt the butter in a small frying pan, stir in the sliced banana, sprinkle with a little cinnamon and saute for 2 minutes. Pour in the orange juice and continue to cook for another 2 minutes. Mash with a fork.
Peach, Apple and Strawberry Puree
You could also make Apple, Strawberry and Blueberry Puree using 25g blueberries instead of peach. MAKES 2 PORTIONS.
1 large apple, peeled, cored and chopped
1 large ripe peach, peeled, stoned and chopped
75g strawberries, halved
1 tablespoon baby rice
Steam the apple for about 4 minutes. Add the peach and strawberries to the steamer and continue to cook for about 3 minutes. Blend the fruits to a smooth puree and stir in the baby rice.
Tomatoes and Carrots with Basil
If you introduce your baby to new flavours at an early age, he will tend to grow up a less fussy eater. MAKES 4 PORTIONS.
125g carrots, peeled and sliced
100g cauliflower, cut into florets
25g butter
200g ripe tomatoes, skinned, deseeded and roughly chopped
2-3 fresh basil leaves
50g cheddar cheese, grated
Put the carrots in a small saucepan, cover with boiling water and simmer, covered, for 10 minutes. Add the cauliflower and cook, covered, for 7-8 minutes, adding extra water if necessary. Meanwhile, melt the butter, add the tomatoes and saute until mushy. Stir in the basil and cheese until melted. Puree the carrots and cauliflower with about 3 tablespoons of the cooking liquid and the tomato sauce.
Cauliflower Cheese
This is a great favourite with babies. Try using different cheese or combinations of cheese until you find your baby's favourite taste. The cheese sauce can be used over a mixture of vegetables as well. MAKES 5 PORTIONS.
175g cauliflower
Cheese Sauce
15g butter
1 tbs plain flour
150ml milk
50g cheddar, edam or gruyere cheese, grated
Wash the cauliflower carefully, divide it into small florets and steam until tender (about 10 minutes). Meanwhile, for the sauce, melt the butter over a low heat in a heavy-bottomed saucepan and stir in the flour to make a smooth paste. Whisk in the milk and stir until thickened. Take the saucepan off the heat and stir in the grated cheese. Keep stirring until all the cheese has melted and the sauce is smooth.
Add the cauliflower to the sauce and puree in a blender for younger babies. For older babies, mash with a fork or chop into little pieces.
Minestrone
The vegetables in minestrone soup add texture but are nice and soft for your baby to chew. However, for younger babies you could blend this soup to the desired texture. Add a little seasoning and some extra stock to make this into a delicious soup for the rest of the family.
MAKES 4 ADULT PORTIONS OR 12 BABY PORTIONS.
1 tbs vegetable oil
1/2 small onion, finely chopped
1/2 leek, white part only, washed and finely chopped
1 medium carot, peeled and diced
1/2 celery stalk, diced
100g french beans, cut into 1cm lengths
1 potato, peeled and diced
1 tbs fresh parsley, finely chopped
2 tsp tomato puree
1.2 L chicken or vegetable stock
3 tbs frozen peas
50g very smal pasta shapes
Heat the oil in a saucepan and fry the onion and leek for 2 minutes, then add the carrot, celery, french beans, potato and parsley and saute for 4 minutes. Stir in the tomato puree and cook for 1 minute. Pour over the chicken or vegetable stock and simmer, covered, for 20 minutes. Add the frozen peas and pasta and cook for 5 minutes (check the packet instructions for the cooking time of pasta).
Saturday, June 28, 2008
Fruit and Vegetables - After first tastes accepted
Courgette
Wash 2 medium courgettes carefully, remove the ends and slice. (The skin is soft so doesn't need to be removed.) Steam until tender (about 10 minutes), then puree in a blender or mash with a fork. (No need to add extra liquid). Good mixed with sweet potato, carrot or baby rice. MAKES 8 PORTIONS.
Broccoli and Cauliflower
User 100g of either. Wash well, cut into small florets and add 150ml boiling water. Simmer, covered, until tender (about 10 minutes). Drain, reserving the cooking liquid. Puree until smooht, adding a little of the liquid, or baby milk, to make the desired consistency.
Alternatively steam the florets for 10 minutes for better flavour and rentention of nutrients. Add water from the steamer or baby milk to make a smooth puree. Broccoli and cauliflower are good mixed with a cheese sauce or root vegetable puree like carrot or sweet potato. MAKES 4 PORTIONS.
Green Beans
French beans are best since they tend to be the least stringy variety; runner beans should be pureed in a mouli. Wash the beans, top and tail, and remove any stringy bits. Steam until tender (about 12 minutes), then blend. Add a little milk to make a smooth puree. Green vegetables like beans are good mixed with root vegetables sush as sweet potato or carrot.
Potato, Courgette and Broccoli
Combining potato with green vegetables makes them more palatable for babies. Peel and chop two medium potatoes (200g). Boil in water below a steamer for about 10 minutes or until soft. Place 25g broccoli florets and 50g sliced courgette in the steamer basket, cover and cook for 5 minutes or until all the vegetables are tender. Drain the potato and puree all the vegetables in a mouli, adding enough baby milk to make a smooth consistency.
Broccoli Trio
Peel and chop a medium sweet potato (aprox. 200g) and boil for 5 minutes. Place 50g each of broccoli and cauliflower florets in a steamer basket above the sweet potato, cover and continue to cook for 5 minutes. When all the vegetables are tender, puree them in a blender together with a knob of butter and enough of the cooking liquid to make the desired consistency.
Peach
Bring a small saucepan of water to the boil. Cut a shallow cross on the skin of 2 peaches, submerge them in the water for 1 minute, then plunge into cold water. Skin and chop the peaches, discarding the stones. Either puree the peaches uncooked or steam first for a few minutes until tender. Peach and banana make a good combination.
Carrot and Cauliflower
Combining vegetables makes them more interesting and, once your baby has got used to carrot and cauliflower seperately, this combination makes a nice change. Cook 50g carrots, scraped and sliced, in boiling water for 20 minutes until soft. After 10 minutes, add 175g cauliflower florets. Drain the vegetables and puree in a blender. Stir in 2 tablespoons baby milk.
Cantaloupe Melon
Cantaloupes are the small, very pale green melons with orange flesh. They are rich in Vitamins A and C. Only give ripe melon. Cut in half, remove seeds, scoop out the flesh and puree in a blender.
Other varieties of sweet melon like Galia and Honeydew are good too. When you baby is a little older, properly ripe melon may be eaten raw.
Apricot and Pear
Roughly chop 50g ready-to-eat dried apricots and put them into a saucepan with 2 ripe Conference Pears (350g) peeled, cored and cut into pieces. Cook, covered, over a low heat for 3-4 minutes. Puree in a blender. Alternatively, use 4 fresh, sweet, ripe apricots, peeled, stoned and chopped.
Peas
I tend to use frozen peas as they are just as nutritious as fresh. Cover 100g peas with water, bring to the boil and simmer, covered, for 4 minutes until tender. Drain, reserving some cooking liquid. Puree using a mouli or press through a sieve and add some of the cooking liquid to make the desired consistency. Good combined with potato, sweet potato, parsnip or carrot. If using fresh peas, cook them for 12-15 minutes. MAKES 4 PORTIONS.
Corn on the Cob
Remove the outer corn husks and silk from the corn on the cob and rinse well. Cover with boiling water and cook over a medium heat for 10 minutes. Strain and then remove the kernels of corn using a sharp knife. Puree in a mouli. Alternatively, cook some frozen corn and then puree.
Sweet Red Capsicum
Wash, core and deseed a medium capsicum. Cut into quarters and roast under a pre-heated grill until the skin is charred. Place in a plastic bag and allow to cool. Peel off the blistered skin and puree. Good with cauliflower or potato. MAKES 2-3 PORTIONS.
Avocado
Cut a well-ripened avocado in half and scoop out the stone. Use 1/3-1/2 and mash the flesh with a fork, maybe adding a little milk. Serve quickly to avoid it turning brown. Good mixed with mashed banana. Do not freeze avocados. MAKES 1 PORTION.
Tomatoes
Plunge 2 medium tomatoes in boiling water for 30 seconds. Transfer to cold water, skin, seed and roughly chop. Melt a knob of butter in a heavy-bottomed saucepan and saute the tomato until mushy. Puree in a blender. This is good combined with potato, cauliflower or courgette. MAKES 2-3 PORTIONS.
Wash 2 medium courgettes carefully, remove the ends and slice. (The skin is soft so doesn't need to be removed.) Steam until tender (about 10 minutes), then puree in a blender or mash with a fork. (No need to add extra liquid). Good mixed with sweet potato, carrot or baby rice. MAKES 8 PORTIONS.
Broccoli and Cauliflower
User 100g of either. Wash well, cut into small florets and add 150ml boiling water. Simmer, covered, until tender (about 10 minutes). Drain, reserving the cooking liquid. Puree until smooht, adding a little of the liquid, or baby milk, to make the desired consistency.
Alternatively steam the florets for 10 minutes for better flavour and rentention of nutrients. Add water from the steamer or baby milk to make a smooth puree. Broccoli and cauliflower are good mixed with a cheese sauce or root vegetable puree like carrot or sweet potato. MAKES 4 PORTIONS.
Green Beans
French beans are best since they tend to be the least stringy variety; runner beans should be pureed in a mouli. Wash the beans, top and tail, and remove any stringy bits. Steam until tender (about 12 minutes), then blend. Add a little milk to make a smooth puree. Green vegetables like beans are good mixed with root vegetables sush as sweet potato or carrot.
Potato, Courgette and Broccoli
Combining potato with green vegetables makes them more palatable for babies. Peel and chop two medium potatoes (200g). Boil in water below a steamer for about 10 minutes or until soft. Place 25g broccoli florets and 50g sliced courgette in the steamer basket, cover and cook for 5 minutes or until all the vegetables are tender. Drain the potato and puree all the vegetables in a mouli, adding enough baby milk to make a smooth consistency.
Broccoli Trio
Peel and chop a medium sweet potato (aprox. 200g) and boil for 5 minutes. Place 50g each of broccoli and cauliflower florets in a steamer basket above the sweet potato, cover and continue to cook for 5 minutes. When all the vegetables are tender, puree them in a blender together with a knob of butter and enough of the cooking liquid to make the desired consistency.
Peach
Bring a small saucepan of water to the boil. Cut a shallow cross on the skin of 2 peaches, submerge them in the water for 1 minute, then plunge into cold water. Skin and chop the peaches, discarding the stones. Either puree the peaches uncooked or steam first for a few minutes until tender. Peach and banana make a good combination.
Carrot and Cauliflower
Combining vegetables makes them more interesting and, once your baby has got used to carrot and cauliflower seperately, this combination makes a nice change. Cook 50g carrots, scraped and sliced, in boiling water for 20 minutes until soft. After 10 minutes, add 175g cauliflower florets. Drain the vegetables and puree in a blender. Stir in 2 tablespoons baby milk.
Cantaloupe Melon
Cantaloupes are the small, very pale green melons with orange flesh. They are rich in Vitamins A and C. Only give ripe melon. Cut in half, remove seeds, scoop out the flesh and puree in a blender.
Other varieties of sweet melon like Galia and Honeydew are good too. When you baby is a little older, properly ripe melon may be eaten raw.
Apricot and Pear
Roughly chop 50g ready-to-eat dried apricots and put them into a saucepan with 2 ripe Conference Pears (350g) peeled, cored and cut into pieces. Cook, covered, over a low heat for 3-4 minutes. Puree in a blender. Alternatively, use 4 fresh, sweet, ripe apricots, peeled, stoned and chopped.
Peas
I tend to use frozen peas as they are just as nutritious as fresh. Cover 100g peas with water, bring to the boil and simmer, covered, for 4 minutes until tender. Drain, reserving some cooking liquid. Puree using a mouli or press through a sieve and add some of the cooking liquid to make the desired consistency. Good combined with potato, sweet potato, parsnip or carrot. If using fresh peas, cook them for 12-15 minutes. MAKES 4 PORTIONS.
Corn on the Cob
Remove the outer corn husks and silk from the corn on the cob and rinse well. Cover with boiling water and cook over a medium heat for 10 minutes. Strain and then remove the kernels of corn using a sharp knife. Puree in a mouli. Alternatively, cook some frozen corn and then puree.
Sweet Red Capsicum
Wash, core and deseed a medium capsicum. Cut into quarters and roast under a pre-heated grill until the skin is charred. Place in a plastic bag and allow to cool. Peel off the blistered skin and puree. Good with cauliflower or potato. MAKES 2-3 PORTIONS.
Avocado
Cut a well-ripened avocado in half and scoop out the stone. Use 1/3-1/2 and mash the flesh with a fork, maybe adding a little milk. Serve quickly to avoid it turning brown. Good mixed with mashed banana. Do not freeze avocados. MAKES 1 PORTION.
Tomatoes
Plunge 2 medium tomatoes in boiling water for 30 seconds. Transfer to cold water, skin, seed and roughly chop. Melt a knob of butter in a heavy-bottomed saucepan and saute the tomato until mushy. Puree in a blender. This is good combined with potato, cauliflower or courgette. MAKES 2-3 PORTIONS.
Fruit and Vegetables - First Tastes
Apple
Choose a sweet variety of eating apple. Peel, halve, core and chop 2 medium apples. Put into a heavy saucepan with 4-5 tablespoons water. Cover and cook over a low heat until tender (7-8 minutes). Or steam for the same length of time. Puree. If steaming, add some of the boiled water from the bottom of the steamer to thin out the puree.
Apple and Cinnamon
Simmer 2 apples in apple juice or water with a cinnamon stick. Cook as above; remove stick before pureeing. MAKES 5 PORTIONS.
Pear
Peel, halve and core 2 pears, then cut into small pieces. Cover with a little water, cook over a low heat until soft (about 4 minutes). Or steam for the same length of time. Puree. After the first few weeks of weaning, you can puree ripe pears without cooking. Apple and Pear together makes a good combination. MAKES 5 PORTIONS.
Banana
Mashed banana makes ideal baby food. It is easy to digest and rarely causes allergic reactions. Choose a ripe banana and mash very well with a fork to make it as smooth as possible. Add a little boiled water or baby milk if it is too thick and sticky for your baby to swallow
If your baby is suffering from diarrhoea or a stomach upset, a diet of mashed banana, cooked apple puree and baby rice for a few days is a good remedy. MAKES 1 PORTION.
Papaya
Papaya is an excellent fruit to give a very young baby. It has a pleasig sweet taste which is not too strong and blends within seconds to a perfect texture.
Cut a medium fruit in half, remove all the black seeds and scoop out the flesh. Puree, adding a little formula or breast milk if you like. MAKES 4 PORTIONS.
Cream of Fruit
Combining a fruit puree with baby milk and baby rice or crumbled rusk can make it more palatable for your baby. In the next few months, when your baby may start eating some other exotic fruits like mango and kiwi fruit, this method of 'diluting' the fruit puree with milk will also make them less acidic.
Peel, core, steal or boil and puree the fruit as described and, for each 4-portion quantity or prepared fruit, stir in 1 tablespoon unflavoured baby rice or half a low-sugar rusk and 2 tablespoons baby milk. MAKES 3 EXTRA PORTIONS.
Three-Fruit Puree
This is a delicious combination of three of the first fruits that your baby can eat.
Mix 1 dessertspoon each of pear and apple purees (see above) with half a banana, mashed. You could also use a half a raw ripe pear, peeled, cored and cut into chunks. Puree this and the half banana in a blender until smooth. the mix together with the dessertspoon of cooked apple puree. MAKES 4 PORTIONS.
Carrot or Parsnip
Peel, trim and slice 2 medium carrots or parsnips. Place in a saucepan of lightly boiling water, cover and simmer for 25 minutes or until very tender. Alternatively, you can steam them. Drain, reserving the cooking liquid and puree to a smooth consistency, adding as much of the reserved liquad as necessary.
The cooking time is longer for small babies. Once your baby can chew, cut the cooking time down to preserve Vitamin C and keep the vegetable crisper. MAKES 4 PORTIONS.
Sweet Potato, Swede or Parsnip
Use a large sweet potato, a small swede or two large parsnips. Scrub, peel and chop into small cubes. Cover with boiling water and simmer, covered, until tender (15-20 minutes). Alternatively, steam the vegetables. Drain, reserving the cooking liquid. Puree in a blender adding some liquid if necessary. MAKE 4 PORTIONS.
Potato
Wash, peel and chop 400b potatoes, just cover with boiling water and cook over a medium heat for about 15 minutes. Blend with some cooking liquid or baby milk to make the desired consistency. Alternatively, steam the potatoes and blend with some waterfrom the steamer or your baby's usual milk.
Avoid using a food processor to puree potato as it breaks down the starch and makes a sticky pulp. Use a mouli instead.
You can bake potato or sweet potato in the oven. Preheat to 200 for 1-1 1/4 hours or until soft. Scoop out the inside and mouli or mash with a little baby milk and a knob of butter. MAKES 10 PORTIONS.
Cream of Carrot
A creamy puree can be made with many different vegetables by adding milk and baby rice. Make a puree with one large carrot (approx. 85g). This should make about 100ml carrot pureee. Mix 1 tablespoon unflavoured baby rice with 2 tablespoons of your babys usual milk. Stir the baby rice mixture into the vegetable puree. Half a low-sugar rusk crushed and mixed with milk will also make a creamy puree. Allow the rusk to soften in the baby milk before mixing it into the vegetable puree of your choice. MAKES 2 PORTIONS.
Butternut Squash
Butternut squash has a naturally sweet flavour that is very popular with babies.
Peel a butternut squash weighing about 350g. Deseed and cut the flesh into 2 1/2 cm cubes. Steam or cover with boiling water and simmer for and 15 minutes or until tender. Transfer the squash to a blender and make a puree with a little of the cooking liquid. MAKES 6 PORTIONS.
Choose a sweet variety of eating apple. Peel, halve, core and chop 2 medium apples. Put into a heavy saucepan with 4-5 tablespoons water. Cover and cook over a low heat until tender (7-8 minutes). Or steam for the same length of time. Puree. If steaming, add some of the boiled water from the bottom of the steamer to thin out the puree.
Apple and Cinnamon
Simmer 2 apples in apple juice or water with a cinnamon stick. Cook as above; remove stick before pureeing. MAKES 5 PORTIONS.
Pear
Peel, halve and core 2 pears, then cut into small pieces. Cover with a little water, cook over a low heat until soft (about 4 minutes). Or steam for the same length of time. Puree. After the first few weeks of weaning, you can puree ripe pears without cooking. Apple and Pear together makes a good combination. MAKES 5 PORTIONS.
Banana
Mashed banana makes ideal baby food. It is easy to digest and rarely causes allergic reactions. Choose a ripe banana and mash very well with a fork to make it as smooth as possible. Add a little boiled water or baby milk if it is too thick and sticky for your baby to swallow
If your baby is suffering from diarrhoea or a stomach upset, a diet of mashed banana, cooked apple puree and baby rice for a few days is a good remedy. MAKES 1 PORTION.
Papaya
Papaya is an excellent fruit to give a very young baby. It has a pleasig sweet taste which is not too strong and blends within seconds to a perfect texture.
Cut a medium fruit in half, remove all the black seeds and scoop out the flesh. Puree, adding a little formula or breast milk if you like. MAKES 4 PORTIONS.
Cream of Fruit
Combining a fruit puree with baby milk and baby rice or crumbled rusk can make it more palatable for your baby. In the next few months, when your baby may start eating some other exotic fruits like mango and kiwi fruit, this method of 'diluting' the fruit puree with milk will also make them less acidic.
Peel, core, steal or boil and puree the fruit as described and, for each 4-portion quantity or prepared fruit, stir in 1 tablespoon unflavoured baby rice or half a low-sugar rusk and 2 tablespoons baby milk. MAKES 3 EXTRA PORTIONS.
Three-Fruit Puree
This is a delicious combination of three of the first fruits that your baby can eat.
Mix 1 dessertspoon each of pear and apple purees (see above) with half a banana, mashed. You could also use a half a raw ripe pear, peeled, cored and cut into chunks. Puree this and the half banana in a blender until smooth. the mix together with the dessertspoon of cooked apple puree. MAKES 4 PORTIONS.
Carrot or Parsnip
Peel, trim and slice 2 medium carrots or parsnips. Place in a saucepan of lightly boiling water, cover and simmer for 25 minutes or until very tender. Alternatively, you can steam them. Drain, reserving the cooking liquid and puree to a smooth consistency, adding as much of the reserved liquad as necessary.
The cooking time is longer for small babies. Once your baby can chew, cut the cooking time down to preserve Vitamin C and keep the vegetable crisper. MAKES 4 PORTIONS.
Sweet Potato, Swede or Parsnip
Use a large sweet potato, a small swede or two large parsnips. Scrub, peel and chop into small cubes. Cover with boiling water and simmer, covered, until tender (15-20 minutes). Alternatively, steam the vegetables. Drain, reserving the cooking liquid. Puree in a blender adding some liquid if necessary. MAKE 4 PORTIONS.
Potato
Wash, peel and chop 400b potatoes, just cover with boiling water and cook over a medium heat for about 15 minutes. Blend with some cooking liquid or baby milk to make the desired consistency. Alternatively, steam the potatoes and blend with some waterfrom the steamer or your baby's usual milk.
Avoid using a food processor to puree potato as it breaks down the starch and makes a sticky pulp. Use a mouli instead.
You can bake potato or sweet potato in the oven. Preheat to 200 for 1-1 1/4 hours or until soft. Scoop out the inside and mouli or mash with a little baby milk and a knob of butter. MAKES 10 PORTIONS.
Cream of Carrot
A creamy puree can be made with many different vegetables by adding milk and baby rice. Make a puree with one large carrot (approx. 85g). This should make about 100ml carrot pureee. Mix 1 tablespoon unflavoured baby rice with 2 tablespoons of your babys usual milk. Stir the baby rice mixture into the vegetable puree. Half a low-sugar rusk crushed and mixed with milk will also make a creamy puree. Allow the rusk to soften in the baby milk before mixing it into the vegetable puree of your choice. MAKES 2 PORTIONS.
Butternut Squash
Butternut squash has a naturally sweet flavour that is very popular with babies.
Peel a butternut squash weighing about 350g. Deseed and cut the flesh into 2 1/2 cm cubes. Steam or cover with boiling water and simmer for and 15 minutes or until tender. Transfer the squash to a blender and make a puree with a little of the cooking liquid. MAKES 6 PORTIONS.
First Stage Weaning
Best First Fruits
- Apple
- Pear
- Banana*
- Papaya*
Best First Vegetables
- Carrot
- Potato
- Swede
- Parsnip
- Pumpkin
- Butternut squash
- Sweet Potato
* Banana and papaya do not require cooking provided they are ripe. They can be pureed or mashed on their own or together with a little breast or formula milk. Bananas are not suitable for freezing.
Tips for Introducing Solids
1. Make the rice or puree fairly wet and soft at first, using breast or formula milk, an unsweetened juice or cooking water. A handy tip is to mix the puree in the plastic removable top off a feeding bottle (which has been sterilised).
2. Hold your baby comofortably on your lap or sit her in her baby chair. It would be better if both of you were protected against spills!
3. Choose a time when your baby is not frantically hungry and maybe give her some milk first to partially satisfy her - she will then be more recepive to the new idea.
4. Babies are unable to lick food off a spoon with their tongues, so choose a small, shallow teaspoon off which she can take some food with her lips. (Special weaning spoons can be bought).
5. Start by giving just one solid feed during the day, about 1-2 teaspoons to begin with. I prefer to give this feed at lunch-time.
When can they have....?
- Gluten (wheat, rye, barley and oats), 6 months
- Citrus fruits, 6 months
- Well cooked eggs, 6-9 months
- Soft eggs, e.g well cooked scrambled eggs, from 1 year
- Added salt, limited amount from 12 months
- Sugar, limited amount from 12 months
- Whole cow's milk, as a main drink, 12 months
- Honey, 12 months
- Pate, 12 months
- Soft/blue cheese e.g brie/gorgonzola, 12 months
- Whole/Chopped nuts, 5 years
Monday, June 23, 2008
Tuna Rice Salad
Cooking Time
17 minutes
Ingredients (serves 4)
250g packet 90-second brown rice
1 cup doongara clever rice
1/2 cup frozen peas
2 Moraitis gourmet tomatoes, diced
3 green onions, thinly sliced
2 x 185g cans tuna in springwater
2 large lemons
1 tablespoon olive oil
Method
17 minutes
Ingredients (serves 4)
250g packet 90-second brown rice
1 cup doongara clever rice
1/2 cup frozen peas
2 Moraitis gourmet tomatoes, diced
3 green onions, thinly sliced
2 x 185g cans tuna in springwater
2 large lemons
1 tablespoon olive oil
Method
- Cook brown rice following packet directions. Spread on a tray and set aside to cool.
- Place doongara rice and 1 1/2 cups cold water in a saucepan. Bring to the boil over high heat. Reduce heat to low. Cover and simmer for 12 minutes or until rice is tender. Remove pan from heat and add peas. Cover and stand for 5 minutes. Drain rice and peas. Refresh in cold water. Set aside to cool.
- Combine brown and white rice, peas, tomatoes and green onions in a large bowl. Drain tuna and flake into large chunks. Add to salad and toss gently to combine.
- Juice 1 lemon. Cut remaining lemon into wedges. Combine 1/4 cup lemon juice, oil and salt and pepper in a screw-top jar. Secure lid and shake to combine. Pour over salad and toss gently to coat. Serve with lemon wedges.
Notes & Tips
To increase the protein, make a 2-egg omelette. Cut into long, thin strips and stir through salad in step 2 with tuna.
Pumpkin & Chickpea Salad
Ingredients (serves 6)
1.2kg butternut pumpkin, peeled, deseeded, cut into 2cm pieces
1/3 cup olive oil
1 teaspoon ground coriander
1 teaspoon ground cumin
400g can chickpeas, drained, rinsed
6 dessert figs, finely chopped (see note)
1 small red onion, halved, thinly sliced
1/2 cup coriander leaves, roughly chopped
1 large lemon, rind grated, juiced
Method
1.2kg butternut pumpkin, peeled, deseeded, cut into 2cm pieces
1/3 cup olive oil
1 teaspoon ground coriander
1 teaspoon ground cumin
400g can chickpeas, drained, rinsed
6 dessert figs, finely chopped (see note)
1 small red onion, halved, thinly sliced
1/2 cup coriander leaves, roughly chopped
1 large lemon, rind grated, juiced
Method
- Preheat oven to 200°C. Lightly grease a large roasting pan.
- Combine pumpkin, 2 tablespoons oil, ground coriander and cumin in a large bowl. Season with salt and pepper. Transfer to prepared pan. Roast for 20 minutes or until pumpkin is tender. Allow to cool.
- Combine pumpkin, chickpeas, figs, onion and chopped coriander in a large bowl.
- Combine remaining 2 tablespoons oil, lemon rind, 2 tablespoons lemon juice and salt and pepper in a jug. Pour over pumpkin. Toss until well combined. Serve.
Notes & Tips
Note: Dessert figs are more tender than dried. You will find them in the dried fruit section of your supermarket.
Potato Salad with Basil Dressing
Ingredients (serves 8)
1.5kg chat potatoes, scrubbed
300g carton light sour cream
3 cups fresh basil leaves
Method
1.5kg chat potatoes, scrubbed
300g carton light sour cream
3 cups fresh basil leaves
Method
- Place potatoes into a saucepan. Cover with cold water. Bring to the boil over high heat.
- Reduce heat to medium. Cook for 10 to 15 minutes, or until tender. Drain.
- Stand for 10 minutes. Cut each potato in half. Place into a bowl.
- Process sour cream, basil, and salt and pepper in a food processor until well combined.
- Drizzle sauce over potatoes. Season with salt and pepper. Toss gently to combine. Serve.
Bacon and Pine Nut Pasta Salad
Ingredients (serves 4)
500g packet dried farfalle (bow-shaped pasta)
250g bacon, rind removed, chopped
1/2 cup pine nuts
1 garlic clove, crushed
250g cherry tomatoes, halved
1/2 cup grated parmesan cheese
5 green onions, thinly sliced
Homemade mayonnaise
2 egg yolks
1/2 cup extra virgin olive oil
1/2 cup extra light olive oil
1 garlic clove, crushed
1/4 cup chopped basil
1 tablespoon white vinegar
1 teaspoon Dijon mustard
500g packet dried farfalle (bow-shaped pasta)
250g bacon, rind removed, chopped
1/2 cup pine nuts
1 garlic clove, crushed
250g cherry tomatoes, halved
1/2 cup grated parmesan cheese
5 green onions, thinly sliced
Homemade mayonnaise
2 egg yolks
1/2 cup extra virgin olive oil
1/2 cup extra light olive oil
1 garlic clove, crushed
1/4 cup chopped basil
1 tablespoon white vinegar
1 teaspoon Dijon mustard
Method
- Cook pasta in a large saucepan of boiling salted water until tender. Drain and place into a large bowl.
- Heat a medium non-stick frying pan over medium heat. Add bacon, pine nuts and garlic. Cook, stirring often, for 5 minutes or until golden.
- To make mayonnaise: Process egg yolks in a food processor to break up. With the motor running, combine oils and add slowly until mixture is thick and creamy. Remove to a bowl, then add garlic, basil, vinegar and mustard. Season with salt and pepper.
- Toss warm pasta with the bacon mixture, cherry tomatoes, parmesan, green onions and mayonnaise. Season with salt and pepper and serve.
Shortbread Recipe
Ingredients
2 1/4 cups of Plain flour
1 tbsp Corn flour
250g butter or margarine
1/2 tsp vanilla essence
1/3 cup caster sugar
extra caster sugar for sprinkling
Method
2 1/4 cups of Plain flour
1 tbsp Corn flour
250g butter or margarine
1/2 tsp vanilla essence
1/3 cup caster sugar
extra caster sugar for sprinkling
Method
- Sift flour and corn flour into a bowl and set aside. Place butter or margarine in a mixing bowl and beat with an electric mixer until soft.
- Add vanilla essence and sugar and continue beating until the mixture is light and fluffy.
- Add the creamed butter mixture to the sifted flours, mixing with a large metal spoon until well blended.
- Press mixture into a rectangular tin and mark into small finger shapes with a sharp knife. Prick the top of each finger with a fork and sprinkle lightly with caster sugar.
- Bake at 150 degrees for 15 to 20 minutes (depending on oven) or until it turns a pale straw colour and shortbread is firm to touch. Remove from oven and leave to cool, then cut into fingers and remove from tin. Store in an air tight container.
Sunday, June 1, 2008
Vegetarian Burger
Serves 6 - Patties are 2 points each on WW
Ingredients
Cooking spray
1 teaspoon crushed garlic (in jar)
1 small onion finely diced
1/2 cup red capsicum finely diced
1/2 cup frozen peas
1/2 cup frozen corn kernels
1 x 420g can kidney beans drained
1 x 400g can brown lentils drained
1 cup dried breadcrumbs
1 egg white
1 teaspoon salt reduced vegetable stock powder (Massel)
1 sachet Garden Harvest creamy mushroom cup-a-soup (Continental)
Pepper to taste
Method
Ingredients
Cooking spray
1 teaspoon crushed garlic (in jar)
1 small onion finely diced
1/2 cup red capsicum finely diced
1/2 cup frozen peas
1/2 cup frozen corn kernels
1 x 420g can kidney beans drained
1 x 400g can brown lentils drained
1 cup dried breadcrumbs
1 egg white
1 teaspoon salt reduced vegetable stock powder (Massel)
1 sachet Garden Harvest creamy mushroom cup-a-soup (Continental)
Pepper to taste
Method
- Coat a non-stick frypan with cooking spray, saute garlic, onion, capsicum, peas and corn until cooked, leave to one side.
- Place kidney beans and lentils into a food processor and process until finely chopped. Add all other ingredients including sauteed vegetables. Blend well. Pepper to taste.
- Shape into 6 large patties.
- Generously coat a non-stick frypan with cooking spray, heat pan and cook burgers until both sides have browned. We usually have ours with lettuce, tomato, mayonnaise, chilli & bbq sauce. We also accompany the burgers with a small amount of home made chips.
Hommus
Serves 20 - Serving size 1 tbs (2 tbs equals 1/2 point on WW)
Ingredients
1 x 400g can chickpeas drained
1 tbs lemon juice
1 tbs 97% fat free mayonnaise (Kraft or WW)
1/2 teaspoon crushed garlic (in jar)
1/4 cup water
1/2 tsp salt reduced vegetable stock powder (Massel)
Pepper to taste
Method
Ingredients
1 x 400g can chickpeas drained
1 tbs lemon juice
1 tbs 97% fat free mayonnaise (Kraft or WW)
1/2 teaspoon crushed garlic (in jar)
1/4 cup water
1/2 tsp salt reduced vegetable stock powder (Massel)
Pepper to taste
Method
- In a food processor beat chickpeas for 1 to 2 minutes until mashed.
- Add all other ingredients and process utnil mixture becomes a smooth paste.
- Keep refridgerated. Best made a few hours ahead.
Chicken & Pumpkin Green Curry
Serves - 4
Cooking time - < 30 minutes
Ingredients
1 tbs vegetable oil
4 x skinless chicken thighs
1 x 270ml can light coconut milk
125 ml water
2tbs Maesri Green Curry paste
600g kent pumpkin, cut into 3 cm pieces
250g green beans, chopped
3 tsp brown sugar
1 and a half spoons of fresh lime juice
Coriander leaves to garnish
Method
Cooking time - < 30 minutes
Ingredients
1 tbs vegetable oil
4 x skinless chicken thighs
1 x 270ml can light coconut milk
125 ml water
2tbs Maesri Green Curry paste
600g kent pumpkin, cut into 3 cm pieces
250g green beans, chopped
3 tsp brown sugar
1 and a half spoons of fresh lime juice
Coriander leaves to garnish
Method
- Heat oil over medium-high heat. Cook chicken and transfer to a plate.
- Add the coconut milk, water and curry paste to pan and cook stirring for 1 minute or until combined. Add pumpkin, reduce heat to medium low and cook, covered for 5 minutes until tender.
- Add the beans and cook, covered for 5 minutes or until the pumpkin is tender and the beans are bright green. Add the sugar and lime juice.
- Add chicken to the curry. Stir gently until heated through.Top with Coriander leaves and serve with Jasmine Rice.
Curried Lentil and Pumpkin Soup
Serves 6POINTS value per serve -1.5
Prep -10 Mins
Cooking - 30 Mins
Suitable to freeze
Ingredients
2sp olive oil
2sp olive oil
1 onion, chopped
1 tbs Madras curry powder
1kg peeled and chopped pumpkin
2/3 cup (160g) red lentils, rinsed
4 cups vegetable stock (made using stock cubes)
1/2 cup skim milk powder
Method
- Heat the oil in a large saucepan over a medium heat, add the onion and gently cook with the lid on until the onion has softened, then add the curry powder and cook, stirring, for 30 seconds.
- Add the pumpkin, lentils and stock and bring to the boil. Reduce the heat, cover and simmer for 30 minutes or until the pumpkin is soft and the lentils are cooked. Stir the skim milk powder through.
- Using a stick blender or food processor, blend the soup until smooth. Season to taste with salt and black pepper. Serve immediately with wholemeal dinner rolls (add a points value of 1 per roll) if desired.
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