Category Archives: low glycemic index

Recipe: Sydney Road-Inspired Breakfast Granola

pomI was going to call this ‘Middle Eastern-inspired Breakfast Granola’, but let’s face it, the closest I’ve been to the Middle East is in fact the local Turkish shops (of which, admittedly, there are quite a few).  On the other hand, I live in an area where the supermarkets routinely stock pomegranates and rosewater and Persian feta, so there’s certainly something in the idea…

Anyway, this is my Sydney Rd breakfast.  The yoghurt is Greek, the pomegranates, while in this instance from the Farmers’ Market, are Mediterranean or maybe even Iranian, the Pistachios are from the Middle-Eastern grocer, the cinnamon is from one of the Indian-owned spice shops, the sunflower seeds acknowledge the granola-vegan-hippysville that Brunswick is rapidly becoming and the honey?  Well, the honey is from one of the labs at work, which is technically on Sydney Rd, too.  I am reliably informed that it is not radioactive or bioengineered, though I think I saw it fluorescing quietly in the kitchen last night…

All in all, a proper breakfast for my side of town, with the advantages of being quick to make, moderately healthy, very tasty, and, quite accidentally, exactly the right size for two people.  Even if one of them doesn’t eat nuts.  Which is just fine, because I have no problem eating this for breakfast two days running…

Your Shopping List

15 g sunflower seeds (about 30 ml)
25 g pistachios (about 50 ml)
30 g rolled oats (about 70 ml)
25 g honey (about 20 ml)
a big pinch of cinnamon
seeds from half a pomegranate
Greek yoghurt to serve – about 300-350 g for two people.

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Recipe: Mole Sauce, or something, with I only wish I knew what it goes with, other than bemusement

tomatilloSo I got these tomatilloes at the market, and a whole big box of peppers and chillis and then I had this black chocolate and I had pumpkin seed meal, and all of this pretty much said ‘Mexican’ to me, but there’s a problem – I really don’t know thing one about Mexican cooking.  I’m sort of aware of flavours that go together, but not how to make them do so, or anything like that.

When in doubt, I roast things, so I did that with the vegetables, and then stared at it all in confusion for a while, before sticking everything in a blender with a bunch of extra spices and  other bits and pieces.  It tasted pretty much as I imagine mole sauce is supposed to taste – spicy and chocolatey and dense – but then I didn’t know what to put it on.  I wound up roasting some zucchini and pumpkin and stirring the mole through that, and then I didn’t know what to put *that* on.  Rice?  Corn chips? Tortillas?  And what about protein?  And – argh.  I don’t know.  I still don’t know.  Something tells me it would be excellent on chicken, which is a fat lot of good to me right now. 

Anyway, I do know that it’s a tasty sauce – fresh-tasting and bitter and chocolatey and aromatic and peppery-hot – so I’m writing it up here just as a sauce, and maybe one of you will be able to figure out what it’s for…

Your Shopping List

6 tomatillos
4 small tomatoes
2 chillis (one red and one green is fun)
3 small round peppers
3 capsicums, assorted colours
5 long frying peppers, also sometimes called sweet chillis, assorted colours
1 bulb garlic
3 tbsp olive oil
1/2 tsp cumin
1/2 tsp oregano
50 g pumpkin seed meal, or pumpkin seeds, toasted and then ground
40 g black chocolate – 99% cocoa, so the really bitter stuff – chopped
1/2 tsp cinnamon
1/4 tsp chipotle pepper
1/4 tsp allspice
1/4 tsp thyme
salt, to taste
 

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Recipe: Autumn Pasta

cheeseWow, it has been a while, hasn’t it?  I do apologise.  I’ve spent most of the last two weeks in a state of exhaustion, between the demented craziness of getting the Project Grants in (an article came out on Thursday claiming that scientists last year collectively spent approximately 400 years on unsuccessful grants.  While I feel that this figure is slightly exaggerated, it certainly felt like a decade or two was spent on them in the last month, and this was actually less time than I spent last year…), and some rather stressful things going on outside work.  So when I go to start thinking about recipes for the next week, this happens:

nap

Which may provide us with cute cat photos, but doesn’t lead to me doing much cooking. 

Anyway, Farmhouse Direct, in their evil wisdom, chose this moment of weakness on my part to waive all delivery fees for a weekend.  I was instantly and utterly distracted from grants by the prospect of big, puffy, homemade marshmallows in such delectable flavours as lemon, pistachio, rosewater or raspberry; by steamed chocolate and cherry puddings, and by buttermilk ricotta and truffle-infused butter.  All of which, I must confess, did find their way into my shopping cart and have arrived in the last couple of days. 

But it wasn’t all about the sugar – my soul was particularly drawn to the most gorgeous box of autumn vegetables: butternut pumpkins, capsicums, all sorts of sweet frying peppers, several kinds of chillis, huge bulbs of garlic, and a zucchini or two for luck.  I could already see it in my mind’s eye, colourful and comforting and brimming with goodness. 

veggies

And oh, it really, truly was. Better still, it’s the sort of goodness that I can cook with no matter how tired I am.  With the possible exception of chilli (which, by tradition, I get all over my hands, which are then irresistibly drawn to my eyes, nose and lips, ow, ow, ow), these are all default vegetables for me.  Even tonight, when I am both very tired and profoundly silly.

So tonight’s embarrassingly late dinner was all about comfort food – basically taking things out of my veggie box, roasting them, and stirring them through pasta.  And why not?  Few things taste better than roast vegetables that have gone all nice and caramelised around the edges.  Stir them through pasta, add some shavings of parmesan or some chickpeas for protein, and you have the perfect meal for an autumn evening.

(Oh, and speaking of autumn, Melbourne people – yes, I’m tired and have the attention span of a goldfish right now, sorry – wasn’t yesterday’s weather *brilliant*?  All those insane gusty winds that made our meeting room whistle like a demented and untalented flautist until we gave up on the meeting, and then that black sky and dashing rain, and then Melbourne going all blue skied and sunny-golden in the late afternoon pretending that it had never even *seen* a storm, oh no…  And yet there are people out there who don’t like Melbourne’s weather.  I don’t understand them at all.  And I’m ending this paragraph now before this whole post turns into a paen of praise for Melbourne’s generous bounty in giving us all the weather we could possibly want.)

On to the recipe!

Your Shopping List

1 awesome veggie box!

Or, alternatively…

1 butternut pumpkin
1 bulb of garlic
3 capsicums
3 sweet frying peppers (sometimes they are called sweet chillies – they are long and sweet and delicious and come in red, orange, yellow, gold and green)
1 chilli, any kind
4 smallish brown onions
2 tablespoons of olive oil, approximately
1 teaspoon dried rosemary (or thereabouts)
salt, pepper
300 g penne rigate, rigatone, or any other short pasta with enough ridginess to catch the vegetables.  Spiral pasta would work, bowties, not so much
A few shavings of parmesan – I didn’t measure this, but 30 g would probably be enough.

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Recipe: Roast Zucchini and Tomato Pasta

pasta closeThis is such a lovely easy dinner – very fresh and full of flavour.  It’s also an excellent way to use up zucchini or tomatoes that are abundant but a bit watery – roasting concentrates the flavour, the balsamic vinegar sweetens them, and you wind up with a glorious, chunky, full-flavoured sauce that really takes only about five minutes of actual kitchen time.

What more could you want, really?

I do apologise for not actually giving quantities of things like oil, vinegar, herbs and seasonings – these are very much to taste, I think.  And also, I go, splash, splosh, drizzle, and this isn’t really very measurable.

Your Shopping List

8 roma tomatoes
8 zucchini, pattypan squashes, etc – any kind, and a mixture is excellent
1 bulb of garlic
olive oil
balsamic vinegar
oregano
salt, pepper
300 g pasta
parmesan

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Recipe: Inside-out salad

stuffedAt last!  An entry for the Vegetarian Lunchbox Challenge!  And it’s only taken me three weeks since I thought of this recipe to actually make it and write it up…

This recipe is inspired by all the beautiful tomatoes I’m getting from my garden at present.  Not big ones, alas – those I had to buy – but very colourful, sweet baby tomatoes in a lot of colours.  I thought it would be fun to do Tomato On Tomato – a whole festival of tomatoes inside a bigger tomato, but with a bit of extra protein.  Hence the quinoa.  And it was.  These are not, I fear, perfect – I think they really wanted a few toasted nuts or seeds in them for crunch, and I totally forgot that there’s this thing called seasoning – but they are lovely and cool and fresh in this endlessly hot weather.  I’d use this recipe as a template and then add your favourite salad goodies to it at the end.

(I will try to make some more sweet recipes soon, but the combination of very hot weather that makes baking undesirable, a broken food processor that makes a lot of my favourite un-baked sweets impossible, and the usual work-related exhaustion is not really conducive to inventing sweet delights…)

Your Shopping List

1 cup quinoa
265 g assorted small tomatoes
1 bunch mint
1 bunch coriander
1 orange capsicum
1 roasted pepper
100 g feta cheese
juice of half a lime
8 large tomatoes
3 -4 large lebanese cucumbers

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Recipe: Steak or Portobellos on Peachy Summer Salad with Mayonnaise and Garlic Toasts

salad2I always call this my Restaurant Meal, because it feels so posh: gourmet salad, slices of steak (and vegetarians, please don’t give up on this recipe yet – marinated grilled mushrooms or tofu would work brilliantly here too), home-made mayonnaise, and beautiful pasta dura bread, toasted with garlicky oil to make it golden.  All that salad means I can pretend it’s healthy, too!

Actually, it’s usually a bit of a leftoverish thing.  I will keep on ordering these steaks when I’m feeling pre-menstrual, despite the fact that Andrew doesn’t eat steak unless it’s heavily disguised.  So they sit there, getting closer to their use-by date, while I dither about them.  Then, the pasta dura tends to be from two or three days ago when I did antipasti for dinner, and so it’s gone a bit stale and really *needs* to be toasted. 

There’s no real excuse for the mayonnaise, I must admit.  Though the mayonnaise does make a good excuse for meringues or macarons afterward…

Anyway, the results are always glorious – the steak is juicy (through no fault of mine, I might add  – I’m not very good at cooking steak, but if you get your meat from a free-range, organic sort of farm, it’s pretty hard to make it taste bad), the mayonnaise creamy and decadent, the bread toasty and garlicky and wonderful, and the salad refreshing and just right for a hot summer evening.  If you want, you can do the steak earlier, and have it cold in the salad  – that works too.  Whatever you do, it will be wonderful…

Your Shopping List (for 4 people)

garlic mayonnaise
4 steaks – porterhouse, scotch fillet or eye fillet all work; alternatively, get 4 huge portobello mushrooms
1-2 tbsp olive oil
1 tbsp balsamic vinegar
salt, pepper
100 g mixed salad greens of your choice
1 red capsicum
1 lebanese cucumber
3 spring onions
about 500 g assorted tomatoes (cherry or large or both)
2 nectarines
2 peaches
a handful of basil leaves
8 slices of pasta dura bread or gluten-free sourdough
2 tablespoons garlic oil, or plain olive oil plus three cloves garlic
juice of half a lemon
a splash of white wine vinegar
a couple of drizzles of olive oil (I’m sorry this is so inexact, but really, you need to dress your salad the way *you* like it)
 

 

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Recipe: Half-baked Fruity Muesli

closeupI just couldn’t resist the pun in that title.  Sorry.  But it really is half baked, because I did toast about half of what went into this muesli while leaving the rest untoasted.  The reason for this is that we are about to have a houseguest who has expressed a preference for cereal for breakfast, and has diabetes.  I’m nowhere near as knowledgeable about diabetes as I should be, but to me this sounds like something low-GI is called for, and oats are pretty much the definition of low-GI.

Except that if I’m making muesli, I’d like to make a kind that I’ll eat myself, and I do rather like my muesli toasted.  But toasted means you have to toast it with something, generally either fat of some kind or sugar of some kind, neither of which are particularly diabetes-friendly. 

So I’ve compromised.  I haven’t used any fat, and have used a small amount of apple juice and agave nectar to crisp things up.  And then I’ve added extra, un-cooked and un-sweetened oats at the end, along with the dried fruit, to dilute any inappropriate sweetness.  I know I’ve created something delicious; the question will be whether it is both delicious and something my guest can eat…

Your shopping list

250 g rolled oats, plus 100 g rolled oats for later (proper oats, not the quick kind, please)
100 g flaked or chopped almonds
80 g raw unsweetened pistachios
85 g sunflower seeds
1/4 tsp cinnamon
30 ml agave nectar (or honey, of course)
60 ml unsweetened apple juice (which, lets face it, is plenty sweet already)
60 g dried cherries
60 g dried cranberries
60 g dried apples
60 g dried apricots

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Recipe: Eggplant with Tomatoes and Yoghurt

yogurtThis recipe is inspired by our local Turkish restaurants, which we don’t go to nearly often enough, actually.  They all have some variation of eggplant ‘yogurtlu’, eggplant that has been fried in oil until it is sweet and caramelised, and then cooked into a yoghurt sauce.  Or something like that – I can deduce the ingredients, but I’m not 100% sure of the method.  It’s amazing stuff – juicy and tangy and sweet and addictive – possibly the best ever use for eggplants.

Anyway, there were really beautiful eggplants at the shops yesterday, and we had guests round to dinner, so I thought I’d try giving it a shot.  My version of eggplant yogurtlu was a great hit, with the one problem being that I have hardly any leftovers.  We had it with youvetsi, a Greek lamb and tomato stew, because one of our guests doesn’t really eat vegetables unless you disguise them really well, or unless they are potatoes.  But it would also be fabulous as a meal in its own right, just served with really good Turkish or Lebanese bread, or, of course, as part of a mezze platter.

Your Shopping List

2 large eggplants (about 750 g)
salt
quite a lot more olive oil than most people would recommend, but really, it’s wonderful and you need it.
6 roma tomatoes
2 cloves of garlic, crushed

400 g tinned tomatoes

salt, pepper, fennel, chilli, lavender
250 ml Greek yoghurt (incidentally, if you have access to Black Swan low fat Greek Yoghurt, I recommend it with enthusiasm)
small bunch mint leaves

 

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Recipe: Pasta with Ricotta, Herbs and Spring Vegetables

This is the revised version of a recipe I noted down here a while back, because I never really put in any quantities, just typed in the ingredients as I remembered them, because it was late and I was tired!

But the recipe really is too delicious not to be written up properly, and with Jacqueline at Tinned Tomatoes starting a new Pasta Please monthly challenge with a cheese theme for January, it seemed the perfect time to re-visit this recipe and do a proper version of it.  So here is the new, improved version with actual quantities and also variations!

The quantities I’ve noted below will definitely work, but feel free to experiment or change things – the essence of this dish is pasta, ricotta, and some herbs and vegetables so that you can pretend it isn’t all about the cheese.  You really can’t go wrong with this sort of meal.

Vague shopping list

1 punnet (250 g, approx) shelled broadbeans

1 small bunch of parsley

1 handful each of basil and mint

350 g ricotta

100 g parmesan, grated
25 g salted butter
black pepper
1-2 tablespoons of butter, olive oil, or, ideally, a combination of the two, for sautéing vegetables.
3 spring onions (the long skinny kind)
1 baby fennel bulb
2 small bunches asparagus
3 yellow pattypan squash
350 g rigatone pasta
 

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Recipe: Tuna Salad

salad2We’re getting into the really hot days now, when any recipe that doesn’t involve switching on the stove, oven, or even toaster, is a recipe to be valued.  And in these post-Christmas weeks, there is a certain urge towards salad, to balance out all the rich foods we have been eating recently…

This recipe is another one of those embarrassingly simple ones, but it’s so very useful I’m putting it here anyway.  There’s a lot to be said for a recipe that requires no measurements, is portable, and gives you a reasonably filling and balanced lunch at the end of it.  Now, if only I had a really good vegetarian version of this… (stay tuned, however – I have plans!)

Your shopping list (serves 2)

1 lebanese cucumber
1 red capsicum
1 green capsicum
350g – 500 g  (1 1/2 – 2 punnets) cherry tomatoes, any kind, or 3 nice tomatoes
1 x 185 g tin of tuna or salmon, in olive oil if possible
2 x 125 g tins four bean mix
black pepper
1-2 tbsp red wine vinegar

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