Kale makes a sea­sonal come­back, along with oys­ter mush­rooms and es­chalots.

Super Food Ideas - - CONTENTS -

Buk choy You al­most get two veg­eta­bles in one with this nu­tri­tious Asian green; the stems add de­li­cious crunch to dishes while the leaves are a vel­vety tex­ture. When cook­ing, re­mem­ber the stems take a lit­tle longer to cook, so add them first.

PER­FECT PART­NERS: Ginger, sesame oil, oys­ter sauce, chicken, beef, pork, gar­lic, hokkien noo­dles.

QUICK IDEA: Cook buk choy in a steamer, then dress with a mix of chilli, ginger, gar­lic, soy sauce, malt vine­gar and sesame oil.

Kale This nu­tri­ent-packed veg­etable has risen to fame over the last few years and seems to be in ev­ery­thing! As it’s high in fi­bre, low in kilo­joules, and packed with vi­ta­mins A,C, K, and an­tiox­i­dants, it’s no won­der.

PER­FECT PART­NERS: Fetta, chicken, beef, seafood, gar­lic, lemon, eggs, tofu.

QUICK IDEA: Com­bine melted co­conut oil, dried chilli flakes and five-spice pow­der in a bowl. Add roughly chopped kale leaves. Bake on a bak­ing tray for 15 min­utes or un­til crisp.

Pas­sion­fruit This re­fresh­ing fruit adds a real zing to dishes and is more than just a top­ping for pavlo­vas or fruit salad. Use it to make curd, cheese­cake or even a souf­flé.

PER­FECT PART­NERS: Co­conut, mint, white choco­late, mas­car­pone, short­bread, vanilla.

QUICK IDEA: Com­bine vanilla bean paste, pas­sion­fruit pulp and ic­ing sugar, and use to ice vanilla cup­cakes.

Oys­ter mush­rooms Of­ten fea­tured in Ja­panese cook­ing, th­ese del­i­cate mush­rooms are so named be­cause of their oys­ter-shell shape. They pick up flavours eas­ily and cook quickly so they’re great to use in stir-fries.

PER­FECT PART­NERS: Lemon­grass, chicken, beef, gar­lic, soy sauce, sesame oil.

QUICK IDEA: For a speedy omelette fill­ing, quickly cook oys­ter mush­rooms, gar­lic and baby spinach with a splash of soy sauce.

Es­chalots Com­monly used in French and Asian cook­ing, th­ese small mem­bers of the onion fam­ily have pa­per-thin skin and light pur­ple flesh. Their mild, sweet flavour makes them ideal to eat in sal­ads.

PER­FECT PART­NERS: Beef, veal, red wine, bal­samic vine­gar, goat’s cheese, co­rian­der.

QUICK IDEA: Brown es­chalots in but­ter. Add flour, red wine, stock and thyme. Bring to sim­mer and cook un­til re­duced slightly. Serve over sausages or steak.


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