Simply recipes

Low-fat baked custard

Sun, 06 Sep 2009 01:02:36 GMT

Ingredients (serves 4)

2 eggs
1 eggwhite
1 teaspoon vanilla extract
1/4 cup caster sugar
2 cups skim milk
1/4 teaspoon ground nutmeg

Method

Preheat oven to 160°C. Using a balloon whisk, whisk eggs, eggwhite, vanilla and sugar in a bowl until well combined but not frothy.
Heat milk in a saucepan over low heat for 3 to 4 minutes or until hot (do not boil). Pour milk in a thin, steady stream over egg mixture, whisking constantly until well combined. Strain custard through a fine sieve (this is to prevent strands of egg forming in the custard).
Pour strained custard into four 3/4-cup capacity ceramic ramekins. Place in a baking dish. Sprinkle nutmeg over top of custards. Pour enough boiling water into baking dish so it comes halfway up sides of ramekins (this is known as a water bath). Bake custards, uncovered, for 1 hour or until set. Serve warm or cold.

20 carbs 1 fat (need to rework without sugar and recalculate)

Pumpkin and chickpea soup

Sun, 06 Sep 2009 00:07:18 GMT

Pumpkin and chickpea soup

Serving size: Serves 4
Cuisine type: Italian
Cooking time: Less than 60 minutes
Special options:Heart friendly, low Carb, Low fat, Low Gi

INGREDIENTS

1 tablespoon olive oil
1 onion, chopped
1 carrot, diced
1 celery stick, sliced
1kg pumpkin, peeled, cubed
2 cups (500ml) reduced-salt chicken stock
400g can chickpeas, drained, rinsed
3 garlic cloves, 2 finely chopped, 1 halved
2 tablespoons shredded basil
4 slices crusty bread, toasted
Pesto optional

METHOD

Heat oil in a large saucepan on medium. Cook onion, carrot and celery for 5 minutes, stirring occasionally, until beginning to soften. Add pumpkin and cook for 5 minutes.

2. Add stock and 2 cups water and bring to boil. Simmer, covered, for 15 minutes. Add chickpeas and simmer for another 2 minutes. Add finely chopped garlic and basil and season to taste. Rub toasted bread with halved garlic clove and serve with soup.

Add a dollop of pesto when serving, if you like.

kJ 1255, fat 8g, sat fat 2g.

Variety of dips (38 to be exact)

Tue, 17 Mar 2009 09:07:50 GMT

Spinach and Silverbeet dips

Silverbeet & feta dip

Ingredients (serves 8)

    * 1 bunch (about 825g) silverbeet
    * 2 tbs olive oil
    * 3 anchovy fillets, finely chopped
    * 1 small brown onion, halved, finely chopped
    * 500g fresh ricotta
    * 2 tsp finely grated lemon rind
    * 1 250g container light Philadelphia spreadable (Kraft brand)
    * 2 tbs fresh lemon juice
    * 150g creamy feta (South Cape brand), crumbled
    * Salt & freshly ground black pepper
    * 2 (about 40cm long) Turkish bread, cut crossways into fingers to serve

Method

   1. Wash silverbeet. Use a sharp knife to cut down sides of stems. Discard stems. Finely shred the leaves.
   2. Combine oil and anchovies in a large frying pan over medium heat. Cook, stirring, for 6-7 minutes or until the anchovies almost dissolve in the oil.
   3. Add the onion and cook, stirring occasionally, for 12 minutes or until onion is soft. Add the silverbeet and cook, covered, shaking the pan occasionally, for 5-6 minutes or until the silverbeet is bright green and just wilts. Transfer to a large heatproof bowl. Set aside for 5 minutes to cool.
   4. Use an electric beater to beat the ricotta and lemon rind in a large bowl until smooth and creamy. Add the Philadelphia and lemon juice, and beat until just combined. Stir in the feta.
   5. Add the ricotta mixture to the silverbeet mixture and stir until combined. Taste and season with salt and pepper.
   6. Transfer to a large serving bowl and serve with the Turkish bread fingers.

Spinach dip with roast carrot batons

Ingredients (serves 8)

    * 1 brown onion
    * 60ml (1/4 cup) vegetable stock or water
    * 1 large garlic clove, crushed
    * 1 250g pkt frozen chopped spinach, thawed
    * 150g low-fat fresh ricotta
    * 1/2 cup loosely packed fresh mint leaves
    * 1 lemon, rind finely grated
    * 1/2 tsp ground allspice
    * Salt & freshly ground black pepper
    *
      Roast carrot batons
    * 3 large (about 650g) carrots
    * 2 tsp olive oil
    * 1 tsp cumin seeds
    * 1/4 tsp ground allspice

Method

   1. To make the roasted carrot batons, preheat oven to 220°C and line a baking tray with non-stick baking paper. Peel the carrots and then cut into 1 x 5cm batons. Place in a bowl with the oil, cumin seeds and allspice. Toss well. Spread the batons in a single layer over the lined tray and bake in preheated oven, uncovered, for 15 minutes or until light golden and tender.
   2. Meanwhile, finely chop the onion. Place the onion, stock or water and garlic in a medium saucepan. Bring to the boil over medium-high heat. Reduce heat to low and cook, covered, for 5 minutes.
   3. While the onion is cooking, place spinach in a sieve and use your fingers to press out any excess liquid.
   4. Stir the spinach into the onion mixture and mix well. Remove from heat.
   5. Place the spinach mixture in the bowl of a food processor and add the ricotta, mint, lemon rind and allspice. Season well with salt and pepper. Process, occasionally scraping down the side of the bowl with a spatula, until smooth.
   6. Serve the dip immediately accompanied by the roast carrot batons.

Per Serve
Fat Total     3.00g
Carbohydrate Total     7.00g

Spinach & cottage cheese dip with crudites

Ingredients (serves 4)

    * 1 bunch English spinach, stalks removed, washed
    * 1/3 cup fresh mint leaves
    * 1/2 cup (130g) low fat cottage cheese
    * 2 tsp fresh lemon juice
    * 1 tsp Galiko garlic
    * Salt & freshly ground pepper
    *
      Crudites
    * 1 bunch Dutch carrots, trimmed, peeled
    * 1 bunch small radish, trimmed, halved
    * 200g green beans, trimmed
    * 125g baby corn

Method

1.Roughly chop the spinach and place in a food processor with the mint, cottage cheese, lemon juice and garlic. Process until well combined and thick. Transfer to a bowl. Season with salt and pepper. Serve the dip with the crudites.

Spinach & yoghurt dip

Ingredients (serves 8)

    * 1 tbs olive oil
    * 1 brown onion, halved, finely chopped
    * 300g baby spinach leaves
    * 1 tsp ground cinnamon
    * 1/2 tsp ground allspice
    * 260g (1 cup) Greek-style natural yoghurt
    * Salt & freshly ground black pepper
    * Turkish pide, to serve (see related recipe)

Method

   1. Heat the oil in a large frying pan over medium-low heat. Add the onion and cook, stirring, for 8 minutes or until soft. Add the spinach and cook, stirring, for 1 minute or until spinach wilts.
   2. Add the cinnamon and allspice and cook, stirring, for 30 seconds or until fragrant. Remove from heat and set aside for 10 minutes to cool.
   3. Combine the spinach mixture and yoghurt in a medium bowl. Season with salt and pepper. Transfer to a serving bowl and serve with pide.

Spinach and green onion dip

Ingredients (serves 4)

    * 250g cream cheese
    * 4 green onions, sliced
    * 1 x bunch English spinach, trimmed and chopped
    * 2 cloves garlic, crushed
    * 2 tsp lemon juice
    * 1 tsp lemon rind, finely grated
    * 1 tbs olive oil
    * salt and pepper

Method

   1. Heat olive oil in a large saucepan. Add green onions, garlic cloves and lemon rind. Cook for 2 minutes. Add spinach and lemon juice. Cook for 3- 4 minutes until spinach is wilted. Remove from heat and cool.
   2. Place the spinach mixture in a food processor with cream cheese, salt and pepper. Process until smooth. Serve with crusty bread, crackers, bread sticks (grissini) or crisp vegetable sticks like carrots and celery.

Spinach and ricotta dip

Ingredients (serves 6)

    * 4 plain bagels
    * 1/3 cup olive oil
    * 1 brown onion, chopped
    * 2 garlic cloves, crushed
    * 1 bunch English spinach, shredded
    * 400g fresh ricotta cheese
    * 1/2 cup grated parmesan cheese
    * 2 tablespoons sour cream

Method

   1. Preheat oven to 210°C. Line 2 baking trays with non-stick baking paper. Using a serrated knife, cut bagels in half crossways. Place, cut side down, on a board and thinly slice. Place in a single layer on trays. Using 2 tablespoons oil, brush both sides of bagel slices. Bake for 7 to 8 minutes or until golden and crisp. Allow to cool on trays.
   2. Heat remaining 2 tablespoons oil in a frying pan over medium heat. Add onion and garlic. Cook, stirring, for 2 minutes or until tender. Increase heat to high. Add spinach and cook for 1 minute or until just beginning to wilt. Remove from heat. Allow to cool. Drain any excess liquid.
3.Place spinach mixture, ricotta, parmesan and sour cream in a food processor. Process until well combined. Season with salt and pepper. Serve with bagel chips.

Pea and broadbean dips

Broad bean, feta & ricotta dip

Ingredients (serves 6)

    * 4 pieces (20cm-diameter) Lebanese bread
    * 1 1/2 tbs olive oil
    * 1 tsp sumac
    * 235g (1 1/2 cups) frozen broad beans
    * 100g South Cape soft feta
    * 125g (1/2 cup) fresh ricotta
    * 1 garlic clove, crushed
    * Sumac, extra, to dust

Method

   1. Preheat oven to 180°C. Arrange the bread on 2 baking trays. Drizzle evenly with 1 tablespoon of the oil and sprinkle with sumac. Season with salt and pepper. Bake in oven, swapping trays halfway through cooking, for 7-8 minutes or until golden brown and crisp. Set aside for 10 minutes to cool. Break into large pieces.
   2. Meanwhile, cook the broad beans in a medium saucepan of salted boiling water for 5 minutes or until tender. Drain. Refresh under cold running water. Remove and discard skins.
   3. Place the broad beans, feta, ricotta and garlic in the bowl of a food processor and process until almost smooth. Season with salt and pepper.
4.Transfer to a serving bowl. Drizzle with the remaining oil and sprinkle with extra sumac. Serve with the Lebanese bread crisps.

Warm green pea & garlic dip

Ingredients (serves 4)

    * If you're using fresh peas, you will need:
    * 600g unshelled peas for this recipe.
    * 2 tsp extra virgin olive oil
    * 1 small white onion, halved, finely chopped
    * 1 large garlic clove, finely chopped
    * 1/4 tsp ground turmeric
    * 230g (1 1/2 cups) fresh or thawed frozen peas
    * 60ml (1/4 cup) vegetable or chicken stock
    * Salt & freshly ground black pepper
    * 1 green shallot, end trimmed, finely chopped
    * 1 tsp extra virgin olive oil, extra
    * Steamed asparagus, to serve
    * Steamed snow peas, to serve
    * Beetroot, kumara & potato crisps (see related recipe), to serve

Method

   1. Heat oil in a saucepan over medium heat. Add onion and cook, stirring, for 5 minutes or until onion softens. Add garlic and turmeric and cook, stirring, for 30 seconds or until fragrant.
   2. Add the peas and stock and bring to a simmer. Cook, partially covered, for 4-5 minutes or until peas are tender but still bright green. Remove from heat. Set aside for 10 minutes to cool.
   3. Transfer pea mixture to the bowl of a food processor and process until coarsely pureed. (Alternatively, use a hand blender to puree the mixture in the pan.) Taste and season with salt and pepper. Stir in the green shallot until combined. Spoon the dip into a serving bowl and drizzle with the extra oil. Serve with steamed asparagus and snow peas, and beetroot, kumara & potato crisps.

per serve
Fat Total     4.00g
Carbohydrate 5.00g

Broad bean and feta dip

Ingredients (serves 8)

    * 4 wholemeal Lebanese breads
    * 2 cups (300g) frozen or fresh broad beans
    * 100g marinated feta
    * 100g ricotta
    * 1 garlic clove, crushed
    * Extra virgin olive oil, to serve
    * Smoked paprika, to serve

Method

   1. Preheat oven to 180°C. Place the Lebanese breads on 2 oven trays. Bake in preheated oven, turning occasionally, for 8-10 minutes or until crisp. Remove from oven and set aside.
   2. Cook the broad beans in a large saucepan of salted boiling water for 5 minutes or until tender. Refresh under cold running water and drain well. Peel broad beans and discard skins.
   3. Place the broad beans, feta, ricotta and garlic in the bowl of a food processor and process until almost smooth. Transfer to a serving bowl. Drizzle with oil and sprinkle with paprika. Break breads into large pieces and serve with the broad bean dip.

Minted lemon pea dip with zucchini

Ingredients (serves 10)

    * 2 lemons
    * 400g frozen or fresh peas
    * 3 medium zucchini (about 15cm b long), to serve
    * 1/2 cup finely chopped fresh mint
    * 40 fresh mint leaves, extra, to serve

Method

   1. Finely grate the rind of 1 of the lemons and then juice both the fruit. Combine 1 tsp of the lemon rind, the lemon juice and the peas in a s medium saucepan and cook over medium heat, stirring occasionally for 3 minutes or until the s peas are bright green and tender.
   2. Transfer the pea mixture to the bowl of a m food processor and process, adding a little water if needed, to form a smooth paste. Transfer to an airtight container and place in the fridge until required.
   3. Top and tail the zucchini on the diagonal and then use a very sharp knife to cut them lengthways into thin slices. Stir the chopped mint into the prepared dip.
   4. Shape each zucchini slice into a roll, insert a mint leaf and fill with a spoonful of the chilled dip. Arrange the rolls on a serving platter, seam- side down.

Chickpea dips

Roast capsicum & chickpea dip

Ingredients (serves 10)

    * 1 red capsicum, quartered
    * 1 long red chilli
    * 1/3 cup (80ml) olive oil, plus extra to drizzle
    * 420g can chickpeas, rinsed, drained
    * 2 tbs tahini
    * 1 garlic clove
    * 1/4 cup (60ml) lemon juice
    * 1/4 cup coriander leaves, plus extra to garnish
    * Corn chips* and chilli oil* (optional), to serve

Method

   1. Heat the grill to high. Place the capsicum skin-side up on a baking tray with the chilli and drizzle with extra olive oil.
   2. Grill for 3-4 minutes until skins are charred. Place in a plastic bag, seal and leave to sweat for 15 minutes, then peel.
   3. Place capsicum and chilli flesh in a food processor with olive oil, chickpeas, tahini, garlic, lemon juice and coriander. Process to a smooth paste and season.
   4. Transfer to a serving bowl, garnish with extra coriander, and drizzle with chilli oil if desired. Serve with corn chips.

Moroccan hommus dip

Ingredients (serves 8)

    * 2 x 400g cans chickpeas, drained, rinsed
    * 2 lemons, juiced
    * 2 1/2 tablespoons extra-virgin olive oil
    * 2 garlic cloves, crushed
    * 1 1/2 teaspoons Moroccan seasoning mix (see note)
    * 1 teaspoon cracked black pepper
    * 1 tablespoon flat-leaf parsley leaves, roughly chopped

Method

   1. 1 Place chickpeas, 1/2 cup lemon juice, 2 tablespoons oil, garlic,Moroccan seasoning and pepper in a food processor. Process until smooth. Transfer to an airtight container. Cover and refrigerate until ready to serve.
   2. 2 Spoon dip into a serving bowl. Sprinkle with parsley and pepper. Drizzle with remaining oil. Serve.

Pumpkin and chickpea dip

Ingredients (serves 8)

    * 500g jap pumpkin, peeled, chopped
    * 1 tablespoon olive oil
    * 2 tablespoons tahini
    * 400g can chickpeas, drained, rinsed
    * 2 tablespoons lemon juice
    * 2 medium carrots, cut into sticks
    * 2 celery stalks, cut into sticks
    * 1 Lebanese cucumber, cut into sticks

Method

   1. Preheat oven to 200°C/180°C fan-forced. Line a baking tray with baking paper. Place pumpkin on prepared tray. Drizzle with half the oil. Season with pepper. Toss to combine. Bake for 30 to 40 minutes or until golden and tender. Set aside to cool.
   2. Process pumpkin, tahini, chickpeas, lemon juice and remaining oil until almost smooth. Serve with vegetable sticks.

Per Serve
Fat     6.20g     479kJ
Carbohydrate     8.90g

Warm chickpea & pumpkin dip

Ingredients (serves 4)
    * 400g butternut pumpkin, deseeded, peeled, cut into 2cm pieces
    * 1 x 400g can chickpeas, rinsed, drained
    * 90g (1/3 cup) 99 per cent fat-free natural yoghurt
    * 2 tsp curry powder
    * Salt
    * 4 potato chappati (Taj Roti Co. brand)
    * 2 tbs fresh coriander leaves, to garnish

Method

   1. Cook the pumpkin in a large saucepan of boiling water over medium heat for 10-12 minutes or until tender (see microwave tip). Drain. Return to pan with chickpeas, yoghurt and curry powder. Use a potato masher or fork to mash until just combined. Taste and season with salt. Cover to keep warm.
   2. Heat a large non-stick frying pan over high heat. Cook 1 chappati for 1 minute each side or until browned. Transfer to a plate and cover with foil to keep warm. Repeat with the remaining chappati.
   3. Spoon the dip among serving bowls and sprinkle with coriander to garnish. Serve with the warm chappati.

Nutrition information (per serve)

Fat Total     6.50g
Carbohydrate 39.00g

Butter bean dips

Borlotti bean & garlic dip

Ingredients (serves 6)

    * 80ml (1/3 cup) olive oil
    * 4 garlic cloves, finely chopped
    * 2 x 400g cans borlotti beans, rinsed, drained (Annalisa brand)
    * 80ml (1/3 cup) fresh lemon juice
    * 1/2 cup loosely packed coarsely chopped fresh continental parsley
    * Salt & freshly ground black pepper

Method

   1. Heat oil in a small frying pan over medium heat. Add the garlic and cook, stirring, for 30 seconds or until aromatic. Remove from heat and set aside for 15 minutes to cool.
   2. Place beans, lemon juice, parsley, oil and garlic in the bowl of a food processor and process until smooth. Taste and season with salt and pepper.

Spiced butter bean dip

Ingredients (serves 6)

    * 1 tsp olive oil
    * 1 tsp cumin seeds
    * 1 tsp ground coriander
    * 1/2 tsp ground turmeric
    * 2 300g cans butter beans, rinsed, drained
    * 130g (1/2 cup) skim milk natural yoghurt
    * Salt & freshly ground black pepper

Method

   1. Heat the oil in a small saucepan over medium-low heat. Add the cumin seeds and cook, stirring, for 30 seconds or until fragrant. Add coriander and turmeric, and cook, stirring, for 30 seconds. Remove from the heat and set aside.
   2. Place beans and yoghurt in the bowl of a food processor. Process until smooth. Add spice mixture and season with salt and pepper. Process until well combined.
   3. Transfer dip to a serving bowl. Cover and set aside for 30 minutes to develop the flavours or place in the fridge to store.

Nutrition information (per serve)
Fat     1.00g
Carbohydrate 9.00g

Bean dip with vegetable crudites

Ingredients (serves 4)

    * 800g canned flageolet* beans, drained and rinsed
    * 1/2 cup (125ml) olive oil
    * 1/3 cup (80ml) lemon juice
    * 3 garlic cloves
    * A selection of vegetables for dipping (such as whole baby carrots and radishes, fennel sliced into wedges, blanched green beans)

Method

   1. Place beans, oil, juice and garlic in a food processor. Blend until smooth.
   2. Transfer to a bowl and serve with vegetables on the side for dipping.

Vegetable dips

Dip - creamy capsicum

Preparation time: 10 minutes
Cooking time: 0 minutes
Serves: 4
Ingredients:
2 red capsicums, roasted (See Notes)
125 g reduced fat cream cheese
1/2 clove garlic, finely chopped
Tabasco sauce, to taste


Method:
1. Blend all ingredients together in a food processor until smooth.
2. Serve with carrot sticks, whole mushrooms and florets of blanched broccoli (see Notes).

Notes: To roast capsicum, cook skin side up under a hot grill until skin becomes blistered and charred. Pop in a paper bag until cool enough to handle, then slip the skins off.

To blanch vegetables slice and place in heatproof bowl. Cover completely with boiling water and stand until slightly tender (30 to 60 seconds). Strain vegetables and rinse in cold water to prevent further cooking.
Fat, Total    5.3g    6.7g
Carbohydrate    3.3g

Dip - creamy corn

Preparation time: 10 minutes
Cooking time: 0 minutes
Serves: 4
Ingredients:
1/2 cup reduced fat cottage cheese
1/2 cup reduced fat ricotta cheese
1 1/2 cups creamed corn
1 tablespoon fresh chives or spring onion, finely chopped
pinch paprika
pinch cayenne pepper
vegetable sticks (carrots, kohlrabi, celery, fennel)


Method:
Blend all ingredients in a food processor until smooth. Serve with vegetable sticks or pita chips.

Notes: For an interesting change, serve with sticks of kohlrabi or fennel.
Fat, Total    3.8g    3.0g
Carbohydrate    13.5g

Dip - pesto zucchini

How to store Store covered in fridge (under 5°C)

Nutritional Analysis
    Good source of: folate
Preparation time: 5 minutes
Cooking time: 10 minutes
Serves: 4
Ingredients:
2 small zucchinis, sliced
1 tablespoon basil pesto sauce, (see Sweet basil pesto)
125 g reduced fat cream cheese


Method:
1. Steam zucchinis until tender, about 10 minutes. Allow to cool.
2. Blend zucchini with pesto sauce and cream cheese in food processor until smooth.
3. Serve with cauliflower florets, sliced capsicum and blanched sugar snap peas (see Notes).

Notes: To blanch vegetables slice and place in heatproof bowl. Cover completely with boiling water and stand until slightly tender (30 to 60 seconds). Strain vegetables and rinse in cold water to prevent further cooking.
Fat, Total    7.3g    8.4g
Carbohydrate    1.9g

Dip - tangy beetroot

Preparation time: 10 minutes
Cooking time: 0 minutes
Serves: 4
Ingredients:
1 beetroot, cooked and chopped (See Notes)
125 g reduced fat cream cheese
1/4 white onion, roughly chopped
1/4 teaspoon Tabasco sauce
cut-up vegetables (snow peas, radishes, celery, kohlrabi, fennel)


Method:
1. Process all ingredients together in food processor until smooth.
2. Serve with whole snow peas, radishes and celery sticks for a delicious dip with a difference.

Notes: To cook beetroot, trim stems to 2cm, cover beetroot with water and boil until tender, about 45 minutes. Allow to cool. Using your hands, slip skins off.
For an interesting change, serve with peeled and sliced sticks of kohlrabi or fennel.
Fat, Total    5.2g    9.0g
Carbohydrate    3.1g

Cumin and pumpkin dip

Add ingredients to shopping list
Ingredients (serves 4)

    * 500g butternut pumpkin, seeded, peeled, coarsely chopped (see note)
    * 2 tsp olive oil
    * 2 tsp ground cumin
    * 1 garlic clove, crushed
    * 2 tbs Greek-style natural yoghurt
    * 1 tbs chopped coriander
    * 1/2 loaf Turkish bread, thinly sliced

Method

   1. Place pumpkin in medium saucepan and cover with cold water. Place over high heat and bring to the boil. Cook for 15 minutes or until tender. Drain well.
   2. Heat oil in medium frying pan over medium heat. Add cumin and garlic and cook, stirring, for 1 minute or until aromatic. Add pumpkin and cook, stirring, until pumpkin is coated in spice mixture. Remove from heat.
   3. Place pumpkin mixture and yoghurt in the bowl of a food processor and process until smooth. Taste and season with salt and pepper. Stir in coriander. Transfer to a bowl and cover with plastic wrap. Place in the fridge for 1 hour to cool.

Spicy pumpkin dip

INGREDIENTS

1kg jap or butternut pumpkin, roughly chopped
440g can chickpeas, drained
1 large onion, sliced
2 teaspoons curry powder
½ small tub extra light sour cream
¼ cup fresh basil, chopped
¼ cup fresh chives, chopped
1 teaspoon chilli paste
1 teaspoon garlic
cracked pepper, to taste

METHOD

Boil pumpkin until soft.
Lightly pan fry onion in oil spray
Combine all ingredients in food processor and blend.
Serve hot or cold.

Roast Pumpkin Dip

You need:

1.5kg pumpkin peeled and cut into chunks
1 teaspoon olive oil
1 clove crushed garlic
1/2 teaspoon nutmeg
1/2 teaspoon cumin
Salt and pepper to taste
250g smooth ricotta cheese

Method:

Sprinkle the spices and olive oil on the pumpkin and roast in a hot oven for 35-40 minutes until tender.
Mash until smooth with the ricotta, garlic, chilli and lemon juice.
Transfer into a serving dish and garnish with chopped fresh parsley and shaved parmesan.

Carrot & cumin dip

Ingredients (serves 8)

    * 1kg carrots, peeled, coarsely chopped
    * 60ml (1/4 cup) olive oil
    * 2 tsp ground cumin
    * 3 garlic cloves, crushed
    * Salt & freshly ground black pepper
    * Turkish pide, to serve (see related recipe)

Method

   1. Cook the carrot in a large saucepan of salted boiling water for 30 minutes or until tender. Drain.
2.Place the carrot, oil, cumin and garlic in the bowl of a food processor, and process until smooth. Taste and season with salt and pepper. Transfer to a serving bowl

Parsley, feta & pine nut dip

2 bunches fresh continental parsley, leaves picked
1 garlic clove, crushed
80g (1/2 cup) toasted pine nuts, finely chopped
100g feta, chopped
125ml (1/2 cup) extra virgin olive oil
60ml (1/4 cup) fresh lemon juice
Freshly ground black pepper
Toasted pine nuts, extra, to serve

To make the parsley, feta & pine nut dip, place the parsley, garlic and pine nuts in the bowl of a food processor and process until finely chopped. Add the feta, oil and lemon juice and process until well combined. Taste and season with pepper.

Beetroot dip

Ingredients (serves 8)

    * 1 x 450g can baby beetroot, drained, coarsely chopped
    * 250g (1 cup) Greek-style yoghurt
    * 2 tbs fresh lemon juice
    * 1 tsp ground cumin
    * 1 tsp ground coriander
    * Salt & freshly ground black pepper
    * Kurrajong Kitchens Lavosh, to serve

Method

   1. Combine ingredients thoroughly in a bowl. Taste and season with salt and pepper. Serve in bowl with Lavosh crisps.

Spicy corn dip

Ingredients (serves 2)

    * 60g (1/4 cup) fresh reduced-fat ricotta
    * 60g (1/4 cup) creamed corn
    * 2 tbs chopped fresh chives
    * 1/2 tsp Creole seasoning (MasterFoods brand)

Method

   1. Combine 60g (1/4 cup) fresh reduced-fat ricotta with 60g (1/4 cup) creamed corn, 2 tbs chopped fresh chives and 1/2 tsp Creole seasoning (MasterFoods brand). Place in a well-sealed container and pack with celery and carrot sticks to serve.

Per Serve
Fat     2.50g
Carbohydrate    7.50g

Reindeer dip

Ingredients (serves 8)

    * 5 medium (about 620g) carrots, peeled, cut into 2cm pieces
    * 1 x 250g pkt light cream cheese (Kraft Philadelphia brand)
    * 2 tbs tahini (sesame paste)
    * Pinch of salt
    * 1 tbs finely chopped fresh chives
    * Trimmed celery sticks, to serve
    * Wafers, to serve
    * Cheese twists, to serve

Method

   1. Cook the carrot in a medium saucepan of boiling water for 10 minutes or until just tender. Drain. Set aside for 10 minutes to cool slightly.
   2. Place the carrot, cream cheese and tahini in the bowl of a food processor and process until smooth. Taste and season with salt. Transfer to a serving bowl. Cover with plastic wrap and place in the fridge for 1 hour to chill.
   3. Sprinkle reindeer dip with chives, and serve immediately with celery sticks, wafers and cheese twists.

Beetroot and yoghurt dip with pita crisps

Ingredients (serves 8)

    * 2 wholemeal pita bread pockets
    * olive oil cooking spray
    * 1 teaspoon sesame seeds
    * 440g can baby beetroot, drained
    * 1/2 small red onion, chopped
    * 1/4 cup sultanas
    * 2 teaspoons white wine vinegar
    * 1/4 cup Greek-style plain yoghurt

Method

   1. Preheat oven to 200°C/180°C fan-forced. Spray 1 side of each pita bread with oil. Sprinkle with sesame seeds. Season with pepper. Cut each pita bread into 8 triangles. Place, in a single layer, on 2 baking trays. Bake for 8 to 10 minutes or until crisp. Transfer to a wire rack to cool.
   2. Meanwhile, process beetroot, onion, sultanas and vinegar until almost smooth. Transfer to a bowl. Add yoghurt. Stir to combine. Serve with pita crisps.

Avocado yoghurt dip with vegetables

Ingredients (serves 4)

    * 1 cup (260g) Greek-style natural yoghurt
    * 1 tbs lime zest
    * 2 tsp lime juice
    * 1 avocado, mashed
    * 1 tbs sweet chilli sauce
    * 2 tbs chopped coriander
    * Sea salt & cracked black pepper to taste
    * 2 carrots, cut into sticks
    * 1 red capsicum, cut into sticks
    * 1 zucchini, cut into sticks
    * 100g broccoli, cut into florets

Method

   1. Place yoghurt, lime zest, lime juice, avocado, sweet chilli sauce and coriander into a medium-sized bowl. Stir to combine. Season with salt and pepper.
   2. Place carrots, capsicum, zucchini and broccoli into a heat-proof bowl. Pour over boiling water and leave for 30 seconds. Drain and plunge into coldwater. Drain well.
   3. Arrange blanched vegetables onto a serving plate. Serve with dip.

Indian beetroot dip

Ingredients

    * 1/2 bunch beetroot (2 beetroot)
    * 2 teaspoons olive oil
    * 1 small brown onion, finely chopped
    * 1 garlic clove, crushed
    * 1 teaspoon ground coriander
    * 1/2 teaspoon ground cumin
    * pinch chilli powder
    * 1 1/2 tablespoons flaked coconut
    * 1/2 cup plain yoghurt
    * 1 tablespoon chopped fresh mint leaves
    * 2 teaspoons chopped fresh coriander leaves

Method

   1. Trim beetroot stems and leaves. Wearing gloves, peel and grate beetroot.
2.Heat oil in a frying pan over medium heat. Add onion and garlic. Cook for 3 to 4 minutes or until tender. Add ground coriander, cumin and chilli. Cook, stirring, for 1 minute or until fragrant. Add beetroot, coconut and 1/2 cup cold water. Reduce heat to medium-low. Simmer, uncovered, stirring, for 10 minutes or until beetroot is just tender. Transfer to a bowl. Cool for 15 minutes. Add yoghurt, mint and coriander leaves. Stir to combine. Serve.

Roast beetroot and garlic dip

Ingredients

    * 6 pitta pockets
    * light olive oil spray
    * 1 bunch beetroot
    * 1 head garlic
    * 2 teaspoons ground coriander
    * 1 teaspoon ground cumin
    * 1 tablespoon fresh lemon juice
    * 1 tablespoon extra virgin olive oil

Method

   1. Preheat oven to 180°C. Cut each pitta pocket into 8 triangles. Lay in a single layer over 2 baking trays. Spray lightly with the olive oil spray. Bake for 15 to 20 minutes or until crisp.
   2. Cut the stems and leaves off the beetroot, leaving 2 to 3cm attached. Wash beetroot, place into a baking dish, and cover the dish tightly with foil. Bake for 1 hour. Add the garlic, then cover and bake for a further 30 minutes or until the skin peels away from the beetroot when rubbed with your fingers. Set aside to cool slightly.
   3. Meanwhile, dry-roast the coriander and cumin in a small non-stick frypan over medium-high heat for 2 to 3 minutes or until aromatic.
   4. Put on rubber gloves and peel the beetroot. Cut the top off the garlic and squeeze the roasted garlic flesh into a food processor. Add the beetroot, spices, lemon juice, and oil. Process until almost smooth. Taste and season with salt and pepper. Serve warm or at room temperature with pitta chips.

Beetroot, mint & coriander dip

Ingredients (serves 8)

    * 4 (about 600g) beetroot bulbs, unpeeled, roots and stems removed
    * 1/2 cup loosely packed fresh mint leaves
    * 1 tbs extra virgin olive oil
    * 1 tsp ground coriander
    * Salt & freshly ground black pepper
    * Turkish pide, to serve (see related recipe)

Method

   1. Place beetroot in a saucepan of cold water and bring to the boil over high heat. Cook, uncovered, for 40 minutes or until tender. Drain. Set aside for 20 minutes to cool.
   2. Wearing rubber gloves to avoid staining your hands, peel beetroot and coarsely chop. Place beetroot, mint, oil and coriander in the bowl of a food processor and process until smooth. Taste and season with salt and pepper. Transfer to a bowl and serve with pide.

Warm fennel dip

Ingredients

    * 2 small fennel bulbs, trimmed, sliced
    * 1 small brown onion, sliced
    * 2 garlic cloves, peeled
    * 1 1/2 tablespoons olive oil
    * 2 teaspoons fennel seeds
    * 1 1/2 tablespoons grated parmesan cheese
    * 2 tablespoons lemon juice
    * 1/2 cup light sour cream
    * crostini or crackers, to serve

Method

   1. Preheat oven to 200°C/180°C fan-forced. Combine sliced fennel, onion, garlic and 1 tablespoon oil in a roasting dish. Roast, covered, for 35 to 40 minutes or until soft.
   2. Meanwhile, spread fennel seeds on a baking tray. Roast for 5 to 10 minutes or until fragrant. Set aside.
3.Transfer sliced fennel mixture to a processor. Add cheese, lemon juice, sour cream, two-thirds of the fennel seeds and 1 tablespoon of cold water. Process until smooth, adding more water if required. Season with salt and pepper. Transfer to a bowl. Top with remaining oil and fennel seeds. Serve with crostini or crackers.
4.

Roasted eggplant dip

Ingredients

    * 1 large eggplant
    * 2 garlic cloves
    * Olive oil cooking spray
    * 500g packet lavash bread
    * 2 tablespoons walnuts
    * 2 teaspoons mint leaves, chopped
    * 2 teaspoons oregano leaves, chopped
    * 1/2 cup natural yoghurt
    * 1 lemon, juiced
    * Olive oil and paprika, to serve

Method

   1. Preheat oven to 200°C. Line a roasting pan with baking paper. Place eggplant and garlic into pan. Spray with oil. Roast for 35 minutes or until eggplant is soft. Set aside for 1 hour.
   2. Meanwhile, reduce oven temperature to 180°C. Line 3 baking trays with baking paper. Cut lavash into small squares. Spray with oil. Place onto trays. Bake for 10 minutes or until golden. Set aside.
   3. Cut eggplant in half. Use a spoon to scoop out flesh. Place flesh into a food processor. Discard skin. Squeeze flesh from garlic. Add to food processor with walnuts, mint and oregano. Process until well combined. Transfer to a glass or ceramic bowl. Fold through yoghurt and lemon juice. Cover. Refrigerate for 2 hours to allow flavours to develop.
4.Transfer dip to a serving bowl. Drizzle with oil. Sprinkle with paprika. Serve with lavash.

Other dips

Creamy tuna & onion dip

Ingredients (serves 6)

    * 1 x 170g can sandwich tuna in spring water (Paramount brand), well drained
    * 1/2 small (about 100g) red onion, finely chopped
    * 2 tbs chopped fresh chives
    * 2 tbs capers, drained, chopped
    * 1 lemon, rind finely grated
    * Salt & freshly ground black pepper
    * 125g reduced-fat fresh ricotta
    * 90g extra-light sour cream

Method

   1. Combine the tuna, onion, chives, capers and lemon rind in a small bowl. Season with salt and pepper.
   2. Combine ricotta and sour cream in a separate bowl. Fold into tuna mixture until combined. Serve with rice crackers or vegetable sticks, if desired.

Per Serve
Fat Total     4.00g
Carbohydrate Total     2.50g

Quick satay dip

Ingredients

    * 130g (1/2 cup) smooth peanut butter
    * 80ml (1/3 cup) light coconut milk
    * 3 tsp sweet chilli sauce
    * 1 tsp soy sauce
    * 1 Lebanese cucumber, thinly sliced, diagonally
    * 1 carrot, peeled, thinly sliced diagonally
    * 2 celery sticks, ends trimmed, cut into matchsticks

Method

   1. Combine peanut butter, coconut milk, sweet chilli sauce and soy sauce in a medium bowl. Spoon into a serving bowl. Serve with cucumber, carrot, celery sticks

Per Serve Protein
Fat Total     17.00g
Carbohydrate 7.50g

Feta and mint dip

Ingredients (serves 6)

    * 200g feta, drained, crumbled
    * 1/3 cup lemon juice
    * 1 tbs olive oil
    * 1 tbs finely chopped dill
    * 1 tbs finely chopped mint
    * 1/2 small Spanish onion, finely chopped
    * Extra virgin olive oil
    * Cucumber sticks, to serve

Method

   1. Combine feta, lemon juice and olive oil in a large bowl. Using a potato masher, mash until smooth. Stir in dill and mint.
   2. Spoon mixture into a bowl and smooth surface. Scatter with onion. Drizzle with extra virgin olive oil. Serve with cucumber.

Apricot muffins

Tue, 17 Mar 2009 05:59:19 GMT

Apricot muffins

Makes 12
Ingredients:
1/2 cup canned apricots in natural juice, drained and chopped
2 eggs, beaten
180 g wholemeal self raising flour
1/3 cup skim milk or yoghurt
2 drops vanilla essence

Method:
1. Preheat oven to 180˚C.
2. Beat eggs, add vanilla and combine.
3. Incorporate the flour and add enough milk or yoghurt to make a moist mixture.
4. Stir through drained apricots and mix to combine.
5. Lightly grease muffin pans and fill each well with a paper patty case.
6. Pour mixture into each muffin case, fill each to 2/3 up sides of case.
7. Bake in moderate oven until lightly golden brown. Insert a skewer into the centre of the muffin. They are cooked if the skewer comes out clean. Enjoy warm or cold. These muffins also freeze really well.

Total Fat (g)             1.17
Carbohydrate (g)     10.2
Dietary Fibre (g)    1.84

Breakfast muffins

Tue, 17 Mar 2009 05:55:54 GMT

Breakfast muffins

Preparation time: 10 minutes
Cooking time: 30 minutes
Makes: 12

Ingredients:
1/4 cup caster sugar
1 1/2 eggs
1/2 tablespoon finely grated lemon zest
1/4 cup canola oil
1/2 cup wholemeal self raising flour
1/4 cup almond meal
1/2 teaspoon bicarb soda
pinch of salt
1/2 carrot, grated
1 banana
1/4 cup sultanas

Breakfast muffins

Method:
1. Preheat oven to 180ºC.
2. In a bowl, combine eggs, sugar and grated lemon zest. Mix in the oil, flour, almond meal, bicarb soda and salt.
3. Stir in half the banana (mashed), grated carrot and sultanas.
4. Evenly spoon the mixture into a muffin tin. Thinly slice the remaining half of the banana. Place a slice on top of each muffin.
5. Bake in the oven for roughly 30 minutes. Remove from oven and cool on a wire rack.

Total Fat (g)     6.94
Carbohydrate (g)     16.02
Dietary Fibre (g)     1.92

Washed Rind Cheese with Pepper Glazed Peaches

Tue, 17 Mar 2009 05:21:16 GMT

Washed Rind Cheese with Pepper Glazed Peaches

Ingredients

1/3 cup caster sugar
1 tablespoon balsamic vinegar
2 free-stone peaches, each cut into 6 wedges
1/2 teaspoon freshly ground black pepper
250g Tasmanian Heritage Red Square
lavosh crackers, for serving

Method

Place sugar in a large saucepan or frying pan over medium heat. As sugar melts and caramelises, shake pan to assist even melting. Once all the sugar has dissolved and turned a golden caramel colour, remove from heat and carefully add vinegar. Swirl pan to combine. Add peaches and pepper. Toss to coat and cook for 2-3 minutes or until peaches have softened slightly. Transfer peaches and syrup to a heat-proof bowl and allow to cool to room temperature.

To serve, arrange peach slices on a serving platter with Tasmanian Heritage Red Square, drizzle with pepper glaze and serve with crisp lavosh.

Trio of Bruschetta with Fresh Cheeses

Tue, 17 Mar 2009 05:20:29 GMT

Trio of Bruschetta with Fresh Cheeses

Ingredients

1 large frenchstick
200g South Cape Persian Fetta Cheese, oil reserved
1 roasted red capsicum, skinned and cut into strips
2 tablespoons shredded fresh basil leaves
120g South Cape Goat’s Cheese
1 large vine-ripened tomato, diced
1-2 tablespoons home made pesto
6 thin slices of prosciutto or gypsy ham
200g South Cape Bocconcini
1 tablespoon baby kalamata olives, for garnish
extra virgin olive oil, for drizzling
freshly ground black pepper, to taste

Method

Cut frenchstick diagonally into slices 2cm thick. Brush on both sides with herbed oil from Persian Fetta and grill each side until toasted to make bruschetta. (This can be done up to 1 hour in advance).
Top with the various toppings below and serve on large platters.

Marinated Fetta and Roasted Pepper Bruschetta
Combine roasted capsicum with half the shredded basil and arrange over 1/3 bruschetta. Spoon Persian Fetta on top, and drizzle over a little of the flavoured oil. Garnish with remaining basil.

Goat’s Cheese, Tomato and Pesto Bruschetta
Spread bruschetta with Goat’s Cheese, top with diced tomato and drizzle with pesto.

Bocconcini, Prosciutto and Olive Bruschetta
Arrange prosciutto slices over bruschetta. Top with sliced bocconcini and kalamata olives. Drizzle with olive oil and season with black pepper. (This topping may be served as is or slightly warmed in the oven, until the cheese softens).

Tomato, Fetta & Basil Bruschetta

Tue, 17 Mar 2009 05:19:47 GMT

Tomato, Fetta & Basil Bruschetta

Ingredients

250g assorted well ripened tomatoes
350g South Cape Marinated Fetta cubes, oil reserved
2-3 tablespoons balsamic vinegar
½ cup fresh basil leaves, torn into pieces
8 slices toasted ciabatta or crusty sourdough bread

Method

Halve or dice tomatoes depending on their size, reserving any juice. Toss in a bowl with oil, vinegar and basil. Gently stir in roughly broken South Cape Marinated Fetta cubes.

Spoon the mixture onto toasted bread and garnish with extra basil leaves.

Smoked Paprika Roasted Pumpkin salad with Shaved Hard Cheese

Tue, 17 Mar 2009 05:18:32 GMT

Smoked Paprika Roasted Pumpkin salad with Shaved Hard Cheese

Ingredients

500g pumpkin, peeled and cut into 3cm cubes
1 tablespoon olive oil
1/2 teaspoon smoked paprika
salt and freshly ground black pepper, to taste
75g rocket leaves or other salad greens, washed
2 teaspoons balsamic vinegar
1/2 cup semi sun-dried tomatoes
100g shaved Australian hard cheese, eg. Parmesan, Pepato, Romano or Pecorino

Method

Toss pumpkin with 2 teaspoons of the oil, paprika and seasonings. Bake on a baking paper lined oven tray at 200°C for 20 minutes or until pumpkin is tender. Cool slightly.

Toss rocket leaves with combined remaining olive oil and balsamic vinegar. Arrange on a serving plate and top with roasted pumpkin, tomatoes and shaved cheese.

Serves:
6

Prosciutto-wrapped Asparagus with Blue Cheese

Tue, 17 Mar 2009 05:11:36 GMT

Prosciutto-wrapped Asparagus with Blue Cheese

2 bunches fresh asparagus spears
30g butter
¼ cup water
8 thin slices prosciutto or smoked ham
120g King Island Dairy Endeavour Blue or Tasmanian Heritage Deep Blue cheese
Freshly ground black pepper, for serving
Fresh crusty bread, for serving

Trim the woody ends off the asparagus and, using a vegetable peeler, lightly peelthe bottom third of each stalk. Melt butter in a frypan, add asparagus and tossuntil well- coated. Add water and steam asparagus for 2-3 minutes, shaking panoccasionally, until tender. Remove asparagus, divide into four and wrap eachbundle in two slices of prosciutto. Place onto individual serving plates,drizzle with olive oil and sprinkle with crumbled blue cheese and pepper. Servewith crusty bread as an entrée.

Preparation time:
5 minutes

Cooking time:
5 minutes

Serves:
4

Oven Roasted Mushrooms with Persian Fetta

Tue, 17 Mar 2009 05:10:09 GMT

Oven Roasted Mushrooms with Persian Fetta

Ingredients

8 medium flat mushrooms, stalks trimmed
40g baby spinach leaves
100g South Cape Persian Fetta or Marinated Fetta, drained, crumbled
2 tablespoons fresh thyme leaves
mashed potatoes, to serve

Balsamic dressing

1/4 cup honey
2 tablespoons balsamic vinegar
1/3 cup olive oil

Method

To make balsamic dressing, combine all ingredients in a screw-top jar. Microwave uncovered on High for 20 seconds or until honey is melted. Secure lid. Shake to combine.

Preheat oven to 200°C. Place mushroom, stem-side down, in a single later (they might overlap slightly) in a large baking dish. Pour over half the balsamic dressing. Turn mushrooms and drizzle with remaining dressing. Season with salt and pepper.

Arrange spinach leaves over mushrooms. Sprinkle with Persian fetta and thyme leaves. Roast for 15 minutes or until mushrooms are just tender.

Mediterranean Fetta Salad

Tue, 17 Mar 2009 05:08:42 GMT

Mediterranean Fetta Salad

Ingredients

1 small ciabatta or Turkish bread
olive oil, as needed
1/2 red salad onion, thinly sliced
3 medium well ripened tomatoes, cut into wedges
1 Lebanese cucumber, sliced
1/2 cup roughly torn fresh mint leaves
1/2 cup roughly torn flat parsley leaves
freshly ground black pepper
1 1/2 tablespoons red wine vinegar
200g South Cape Garlic Fetta, coarsely crumbled

Method

Tear bread into small pieces. Drizzle with olive oil to lightly coat. Grill until crisp and golden brown, turning often to colour evenly. Allow to cool.

Toss onion, tomatoes, cucumber, mint and parsley together, dress with 1/3 cup olive oil and vinegar, and season to taste. Just before serving, gently toss in South Cape Garlic Fetta.

Serve immediately while bread is still slightly crisp with BBQ or grilled meats and fish.

Lime Mascarpone Tart

Tue, 17 Mar 2009 05:07:53 GMT

Lime Mascarpone Tart

Ingredients

250g South Cape Mascarpone cheese
1 cup (250g) castor sugar
grated rind and juice of 3 large limes
6 eggs, lightly beaten
1 x 30 cm pre-baked sweet shortcrust pastry tart case*
extra mascarpone or pure cream, whipped, for serving

Method

Lightly whisk together mascarpone, sugar and rind until smooth. Whisk in eggs and lime juice until smooth and pour into pastry case. Bake at 160°C for 30-40 minutes or until just set. Allow to cool before removing from tin. Serve tart cut into wedges dolloped with cream.
Tip: Decorate with slices of lime that have been liberally dusted with icing sugar and seared in a hot pan until caramelised.

*Sweet Shortcrust Pastry Tart Case
Makes 1 x 30cm tart case

Ingredients

1 1/3 cups (170g) plain flour
pinch baking powder
100g chilled butter, cubed
1 egg, lightly beaten
¼ cup (60g) caster sugar

Method

Blend flour, baking powder and butter in a food processor until fine crumbs form. Combine egg and sugar and add to the flour, blending briefly until the mixture just forms a ball. Turn out onto a floured surface and knead lightly until smooth. Roll out between baking paper to 2mm thickness and line a 30cm flan tin with removable base. Prick well with a fork and refrigerate for at least 15 minutes. Bake at 200°C for 20 minutes until a light golden colour. Allow to cool and use as required. Note: this pastry can shrink when cooked if stretched during handling, so take care to handle gently when lining the tin.

Preparation time:
30 minutes (including pastry case)

Cooking time:
40 minutes

Serves:
8-10

Haloumi & Beetroot Salad with Mint and Lime Dressing

Tue, 17 Mar 2009 05:06:34 GMT

Haloumi & Beetroot Salad with Mint and Lime Dressing

Ingredients

500g medium beetroot, washed and leaves removed
2 carrots, peeled and cut into chunks
1 red onion, peeled and cut into wedges
1 tablespoon olive oil
1 punnet cherry tomatoes, halved
180g South Cape Haloumi, sliced
olive oil, for frying
extra mint leaves, for garnish

Method

Roast whole beetroot in a pan at 200°C for 30 minutes. Toss carrots and onion in oil, add to pan and roast a further 30 minutes until beetroot is tender. Allow to cool, peel beetroot, cut into chunks and combine with roasted carrots, onions, cherry tomatoes and half the Mint & Lime Dressing. Arrange salad on serving plates.

Just before serving, quickly flash fry South Cape Haloumi slices in a hot oiled pan until golden on both sides. Place pan-fried Haloumi on salad, drizzle with remaining dressing and garnish with extra mint.

Mint and Lime Dressing

Makes ¾ cup
¼ cup olive oil
grated rind of 1 lime or lemon
2 tablespoons lime or lemon juice
1 teaspoon honey
¼ cup finely chopped fresh mint
sea salt and freshly ground black pepper, to taste

Method

Shake all ingredients together in a screw-top jar and use as required.

Preparation time:
15 minutes

Cooking time:
1 hour (to roast vegetables)

Serves:
4-6

Goat's Cheese, Beetroot & Walnut Salad

Tue, 17 Mar 2009 05:05:14 GMT

Goat's Cheese, Beetroot & Walnut Salad

Ingredients

450g can whole baby beets, drained and chopped in quarters
200g rocket leaves
50g chopped walnuts
1 red onion, thinly sliced
120g South Cape Goat’s Cheese, coarsely crumbled
2 tablespoon olive oil
2 tablespoon red wine vinegar
sea salt and freshly ground black pepper, to taste

Method

Combine beets, rocket, walnuts and onion together. Whisk together oil and vinegar and pour over salad, season to taste and toss to combine. Top with Goat’s cheese just prior to serving.

Also try with South Cape Herb and Garlic Goat’s Cheese.

Preparation time:
5 minutes

Serves:
4

Products used:
South Cape Goat's Cheese

Eye Fillet with Blue Cheese, Mushrooms, Madeira & Sage

Tue, 17 Mar 2009 05:02:36 GMT

Eye Fillet with Blue Cheese, Mushrooms, Madeira & Sage

Ingredients

4 beef fillet steaks – approx 200grams each
2 tablespoons cracked black pepper
2 tablespoons olive oil
75ml Madeira wine or medium sherry
50g butter
175g shitake mushrooms, sliced
1 tablespoon freshly chopped sage
300ml beef stock
2 teaspoon cornflour
1 teaspoon Dijon mustard
¼ cup double cream
75g South Cape Blue Cheese

Method

Season fillet steaks on both sides with cracked pepper. Heat the oil in a large pan and panfry the steaks on both sides until done to your liking. Keep warm.

Pour excess fat, return pan to heat, add a splash of Madeira and deglaze the pan. Pour in the rest of the Madeira and simmer gently until reduced slightly. Pour over the steaks and cover.

Wipe the pan clean, add butter, mushrooms and sage and cook for 2-3 minutes. Add the stock and simmer. Combine cornflour and mustard with 1 tablespoon cold water and blend. Pour into the pan, stir and simmer until thickened. Stir in the cream then add the South Cape Blue cheese. Return the steaks to the sauce to warm through briefly. Serve with creamy mashed potatoes and lightly steamed green beans.

Char-grilled Camembert Chicken with Avocado Salsa

Tue, 17 Mar 2009 05:01:35 GMT

Char-grilled Camembert Chicken with Avocado Salsa

Ingredients

1 avocado, diced
1 tomato, diced
1 small cucumber, diced
juice of 1 lemon
2 tablespoons olive oil
sea salt and freshly ground black pepper, to taste
6 medium chicken fillets
250g Tasmanian Heritage Camembert, sliced
fresh salad, for serving

Method

Combine avocado, tomato, cucumber, lemon and oil together to make Avocado Salsa and season to taste. Cut a wide pocket in the side of each chicken fillet and fill with slices of Tasmanian Heritage Camembert. Char-grill or pan-fry in an oiled pan for 5-7 minutes on both sides until the chicken is cooked through and the cheese has melted. Serve with Avocado Salsa and fresh salad.

Preparation time:
10 minutes

Cooking time:
10 minutes

Serves:
6

Products used:
Tasmanian Heritage Camembert

Danish Blue Stuffed Mushrooms

Tue, 17 Mar 2009 05:00:39 GMT

Danish Blue Stuffed Mushrooms

Ingredients

125g butter
125g South Cape Danish Blue
5 spring onions, finely chopped
150g stale white bread, for crumbs
1 tablespoon finely chopped sage
2 tablespoons freshly chopped parsley
8 large Swiss brown mushrooms, stems removed

Method

Melt butter in a saucepan, and sauté the spring onions until softened. Break bread into pieces and blend in a food processor to make crumbs. Add the softened shallots and herbs and blend until just combined. Crumble the blue cheese into the breadcrumbs and combine.

Fill the mushroom caps with breadcrumb mixture. Bake at 180°C for 30 minutes.

Eggplant, Capsicum & Fetta rolls

Tue, 17 Mar 2009 04:59:01 GMT

Eggplant, Capsicum & Fetta rolls

Ingredients

2 medium eggplants (or 12 slices of chargrilled eggplant)
Extra virgin olive oil, as required
200g South Cape Fetta Sundried Tomato & Herbs
12 pieces char grilled capsicum (each about 5x4cm)
1 bunch fresh basil leaves
Freshly ground black pepper, to taste

Method

To prepare the eggplant, cut each lengthwise into 6 slices 5mm thick, brush with olive oil and char-grill or bbq. Cut South Cape Fetta with Sundried Tomato & Herbs into 6 slices 1cm thick then cut each in half lengthwise to make 12 sticks. Lay 1 piece of capsicum, a stick of Fetta and 2 basil leaves onto each eggplant slice and carefully roll up. Place on a serving plate, drizzle with olive oil and sprinkle with black pepper.

Camembert En Croute with Fig Paste and Frozen Grapes

Tue, 17 Mar 2009 01:37:19 GMT

Camembert En Croute with Fig Paste and Frozen Grapes

Ingredients

1 sheet of puff pastry
100g South Cape Fig or Quince Paste
1 x 250g wheel Tasmanian Heritage Camembert cheese, chilled
1 egg yolk lightly beaten with 1 teaspoon milk
1 tablespoon flaked almonds
200g red grapes, cut into small bunches and frozen
Method

Place pastry sheet onto a baking paper lined tray and place slices of fig paste in the centre roughly the size of the Camembert.

Place the Camembert on top, enclose in pastry, pinching edges together and place seam-side down on the tray.

Brush with egg yolk and sprinkle with almonds. Bake at 200°C for 25-30 minutes or until pastry is puffed and golden brown.

Allow to stand at room temperature for at least 1 hour, before serving with frozen grapes.

Note: Camembert En Croute is an excellent party hors d’oeuvre to serve with drinks or in place of dessert with a sweet dessert wine.

Garlic & Chilli Prawns

Wed, 11 Mar 2009 10:28:33 GMT

Garlic & Chilli Prawns

Serves 4 as an entrée, or 2 as a main course
Per serve:

    * As an entrée - 1g carbs and 35g protein
    *
    * As a main - 2g carbs and 70g protein

Ingredients:

    * 2 tablespoons extra virgin olive oil
    * 1 large red chilli, sliced thinly
    * 8 gloves garlic, peeled and thinly sliced
    * 500g raw prawns, shelled, leaving the tails intact
    * salt to taste

Method:

   1. Heat the olive oil in a large pan over medium heat, then add the chilli and cook until it starts to colour.
   2. Add the garlic and cook for a further few moments, but do not let it go brown.
   3. Toss in the prawns and sear until pink.
   4. Season with the salt and serve immediately.

from Empower foods (check out this site their foods are amazing)

Foil-Baked Fish with Lemon & Chilli

Wed, 11 Mar 2009 10:27:56 GMT

Foil-Baked Fish with Lemon & Chilli

Serves 2
Per serve:

    * Grams of carbohydrate - 2
    * Grams of protein - 60

Ingredients:

    * 50g baby spinach leaves
    * 2 x 200g fillets white fish (such as John Dory or snapper)
    * 1 tablespoon lemon juice
    * 1 tablespoon lemon zest
    * 1 small red chill, finely sliced
    * 2 tablespoons extra virgin olive oil
    * salt and freshly cracked blacked pepper to taste

Method:

   1. Preheat oven to 190°C.
   2. Place half the spinach in the centre of a piece of foil.
   3. Place a fillet of fish on top.
   4. Pour ½ the lemon juice over the fish, top with ½ of the lemon zest and ½ of the chilli slices.
   5. Drizzle with olive oil and season with salt and pepper.
   6. Repeat for the other fish fillet.
   7. Fold the edges of the foil completely around each fillet and place on a baking tray.
   8. Bake for 10-12 minutes.
   9. Open parcels and serve immediately.

from Empower foods (check out this site their foods are amazing)

Crisp Prosciutto-Wrapped Fish

Wed, 11 Mar 2009 10:27:23 GMT

Crisp Prosciutto-Wrapped Fish

Serves 4
Per serve:

    * Each serve contains 1g carbohydrates and 16g protein.

Ingredients:

    * 4 X 200g fish fillets (we used snapper)
    * freshly cracked black pepper
    * 8 slices prosciutto
    * 8 sprigs of thyme
    * olive oil for brushing
    * 3 teaspoons lemon juice
    * 100g butter

Method:

   1. Sprinkle the fish with black pepper and wrap 2 slices of prosciutto around each fillet. Tuck 2 thyme sprigs under the prosciutto on each fillet and brush with oil.
   2. Heat a frying pan over medium-high heat and cook for 3 minutes each side or until lightly golden.
   3. Place the lemon juice and butter in a small saucepan over low heat until the butter has melted. Cook gently until slightly thickened. Drizzle over the fish and serve immediately.

from Empower foods (check out this site their foods are amazing)

Cheesy Tuna Bake

Wed, 11 Mar 2009 10:26:35 GMT

Cheesy Tuna Bake

Serves 5
Per serve:

    * Each serve contains just 2.5g carbs and 35g protein.
    *
    *

Ingredients:

    * 150g broccoli, cut into small florets
    * 150g cauliflower, cut into small florets
    * 1 cup cream
    * 1 teaspoon curry powder
    * 150g grated tasty cheese
    * 400g can tuna, drained
    * 50g grated tasty cheese, for topping

Method:

   1. Preheat oven to 180°C.
   2. Steam broccoli and cauliflower for 5 minutes.
   3. In a small saucepan over medium heat combine cream and curry powder. Add the cheese and stir for a few minutes until cheese has melted.
   4. Add broccoli, cauliflower and tuna. Stir to combine.
   5. Sprinkle grated cheese over the top.
   6. Bake in oven for 15-20 minutes or until browned.

Tasty Tip:
Get your lunch organised for the whole week with this one simple recipe... Make up this fast and fabulous recipe Sunday night and it will keep all week in the refrigerator. It’s delicious, filling, low carb and CHEAP. This should make enough for 5 big lunches!

from Empower foods (check out this site their foods are amazing)

Char-Grilled Salmon & Asparagus with Wasabi Sauce

Wed, 11 Mar 2009 10:26:03 GMT

Char-Grilled Salmon & Asparagus with Wasabi Sauce

Serves 4
Per serve:

    * 3 grams of carbohydrate and 25 grams of protein

Ingredients:

    * olive oil
    * 300g asparagus spears
    * 4 x 150g salmon steaks
    * salt and freshly cracked black pepper to taste
    * a squeeze of lemon juice
    * Wasabi sauce:
    * ½ teaspoon crushed garlic
    * salt
    * 1 egg yolk
    * 1 tablespoon water
    * 150ml virgin olive oil
    * wasabi paste, to taste
    * 1 tablespoon lemon juice
    * To serve:
    * 2 tablespoons balsamic vinegar

Method:

   1. Prepare the wasabi sauce by placing in a mixing bowl the garlic, salt, egg yolk and water. Whisk in the olive oil in a very slow, steady stream until the mixture thickens. Stir the wasabi paste and lemon juice, and season with extra salt if necessary.
   2. Char-grill the asparagus and set aside in a warm place.
   3. Season the salmon with salt and pepper, and a squeeze of lemon juice.Sear the steaks on a hot grill for a few minutes on each side, leaving the salmon rare in the centre.
   4. Transfer the steaks and asparagus to heated serving plates, drizzle with balsamic vinegar.
   5. Serve at once with the wasabi sauce.

from Empower foods (check out this site their foods are amazing)