BUCKWHEAT PIKELETS WITH SMOKED SALMON AND DILL
MAKES 20 PREP 20 MINUTES (PLUS 15 MINUTES
COOK 10 MINUTES
½ cup buckwheat flour ½ cup plain flour 1 teaspoon baking powder ½ teaspoon salt 1 cup buttermilk 1 egg, separated 20g butter, melted 300g carton sour cream 1 tablespoon horseradish cream 1 teaspoon dijon mustard 200g smoked salmon slices Salmon roe and fresh dill sprigs, to serve
1 Combine flours, baking powder and salt in a large bowl. Make a well. Add buttermilk and egg yolk. Stir to combine. 2 Whisk egg white in a bowl until firm peaks form. Fold into the batter until just combined. Set aside for 15 minutes to rest. 3 Heat a large, non-stick frying pan over medium heat. Brush pan with a little of the melted butter. Spoon 1 tablespoon of batter into pan. Repeat 3 more times to make 4 pikelets, allowing room for spreading. Cook for 1 minute or until golden underneath. Turn pikelets. Cook for a further 30 seconds to 1 minute or until golden. Transfer to a plate. Repeat with remaining batter, brushing the pan with butter between batches. 4 Combine sour cream, horseradish cream and mustard in a small bowl. Top pikelets with sour cream mixture. Serve with smoked salmon, roe and dill. NUTRITION: (each) 466kj; 7.9g fat; 4.6g sat fat; 4.3g protein; 5.7g carbs; 0.4g fibre; 35mg chol; 311mg sodium.
LAMB KIBBEH WITH MINT AND BROAD BEAN SALAD
SERVES 4 PREP 30 MINUTES (PLUS 30 MINUTES
STANDING, 30 MINUTES REFRIGERATION AND COOLING) COOK 25 MINUTES
¾ cup burghul 500g lamb mince 1 brown onion, coarsely grated 1 teaspoon ground allspice 1 teaspoon ground cumin 1 teaspoon ground cinnamon ½ teaspoon ground white pepper 2 tablespoons pine nuts, toasted 1 tablespoon extra virgin olive oil Vegetable oil, for deep-frying ½ cup plain Greek-style yoghurt ½ teaspoon sumac Mint and Broad Bean Salad 2 cups podded fresh or frozen thawed broad beans, peeled 2 tomatoes, seeded, finely chopped 1 red onion, thinly sliced 1 bunch fresh mint, leaves picked 1 tablespoon extra virgin olive oil 1 Place burghul in a large bowl. Cover with cold water. Set aside for 30 minutes to soak. 2 Meanwhile, combine mince, onion, allspice, cumin, cinnamon and pepper in a large bowl. Season well with salt. Transfer ¹⁄6 of the mixture to a small bowl. Add pine nuts. Stir to combine. 3 Strain the burghul through a fine sieve. Using your hands, squeeze burghul to remove excess water. Add burghul to the remaining lamb mixture. Stir to combine. 4 Heat olive oil in a medium frying pan over high heat. Add the pine nut mixture. Cook, stirring with a wooden spoon to break up any lumps, for 5 minutes or until cooked through. Remove from heat. Set aside for 10 minutes to cool. 5 Divide the burghul mixture into 16 equal portions. Repeat with pine nut mixture. Using wet hands, roll 1 portion of burghul mixture into a ball. Holding the ball in the palm of your hand, press a finger into the centre of the ball to make a cup shape. Place 1 portion of the pine nut mixture into the hole. Bring the edges together
to enclose filling, then roll into a pointed oval shape. Place on a large plate. Repeat with remaining burghul and pine nut mixtures. Cover with plastic wrap. Refrigerate for 30 minutes. 6 Add enough vegetable oil to a large saucepan to reach 6cm up side of pan. Heat over high heat. Carefully add 4 kibbeh to the hot oil. Cook for 5 minutes or until golden brown and cooked through. Using a slotted spoon, transfer to a plate lined with paper towel. Cover loosely with foil to keep warm. Repeat 3 more times with remaining kibbeh. 7 Make Mint and Broad Bean Salad Cook broad beans in a saucepan of boiling water for 1 to 2 minutes. Drain. Rinse under cold water. Drain well. Transfer to a large bowl. Add tomato, onion and mint. Drizzle with oil. Gently toss to combine. 8 Divide salad among serving plates. Top with kibbeh. Drizzle with yoghurt and sprinkle with sumac. Serve. NUTRITION: (per serve) 2951kj; 39.4g fat; 7.7g sat fat; 36g protein; 24.3g carbs; 11g fibre; 80mg chol; 205mg sodium.
SERVES 12 (MAKES 1 LOAF) PREP 20 MINUTES (PLUS 1 HOUR
35 MINUTES STANDING AND COOLING) COOK 25 MINUTES
7g sachet dried yeast 1½ tablespoons treacle 1 teaspoon instant coffee powder 1 cup plain flour, plus extra for dusting 1 cup rye flour ¼ cup polenta, plus extra to sprinkle ¼ cup burghul 2 tablespoons cocoa powder 2 teaspoons caraway seeds, plus extra to sprinkle 1 teaspoon salt Butter and honey, to serve
1 Combine 1 cup warm water, yeast, treacle and coffee in a small bowl. Set aside for 5 minutes or until mixture becomes frothy. 2 Combine flours, polenta, burghul, cocoa, caraway seeds and salt in a large bowl. Make a well. Add the yeast mixture. Stir until well combined. Turn onto a lightly floured surface. Knead for 10 minutes or until mixture is smooth and elastic. Place dough in a large, lightly oiled bowl. Cover with a damp tea towel. Set aside in a warm place for 1 hour or until dough doubles in size. 3 Grease a large baking tray. Turn dough out onto a lightly floured surface. Gently knead until dough returns to original size. Shape into a 40cm-long log. Place on prepared tray. Cover loosely with lightly oiled plastic wrap. Set aside in a warm place for 30 minutes or until dough rises. 4 Preheat oven to 200°C/180°C fan-forced. 5 Remove plastic wrap. Lightly brush loaf with a little water. Sprinkle with extra polenta and caraway seeds. Using a small sharp knife, make 1cm-deep cuts diagonally along the top of loaf. Bake for 5 minutes. Reduce oven temperature to 180°C/160°C fan-forced. Bake for a further 20 minutes or until loaf sounds hollow when tapped. Set aside to cool. Serve with butter and honey. NUTRITION: (per serve) 499kj; 0.7g fat; 0.2g sat fat; 3.5g protein; 22.5g carbs; 3.1g fibre; 0mg chol; 213mg sodium.
PEARL BARLEY MINESTRONE WITH ITALIAN SAUSAGE
SERVES 4 PREP 15 MINUTES
COOK 35 MINUTES
4 thin Italian-style sausages 1 tablespoon extra virgin olive oil 1 brown onion, finely chopped 4 slices pancetta, finely chopped 1 carrot, finely chopped 1 celery stalk, finely chopped 1 zucchini, finely chopped 2 tomatoes, finely chopped ½ cup pearl barley, rinsed 1 litre chicken-style stock 2 tablespoons tomato paste 1 bunch English spinach, trimmed, finely shredded Finely grated parmesan, to serve
1 Squeeze sausage meat from casings and roughly chop. 2 Heat ½ the oil in a large saucepan over high heat. Add ½ the sausage. Cook, stirring occasionally, for 2 to 3 minutes or until golden brown. Using a slotted spoon, transfer sausage to a bowl. Repeat with remaining sausage. 3 Heat remaining oil in pan. Add onion, pancetta, carrot and celery. Cook, stirring, for 5 minutes or until onion softens. Add zucchini, tomato, barley and sausage. Cook, stirring, for 2 minutes or until zucchini softens slightly. Add stock and tomato paste. Bring to the boil. Reduce heat to medium-low. Cook, stirring occasionally, for 20 minutes or until barley is tender and soup thickens slightly. 4 Add spinach. Season with salt and pepper. Stir to combine. Remove from heat. Serve soup topped with parmesan. NUTRITION: (per serve) 1597kj; 18.9g fat; 7.2g sat fat; 22g protein; 36g carbs; 9g fibre; 55mg chol; 2147mg sodium.
SPELT AND HONEY BANANA BREAD WITH DATES AND WALNUTS
MAKES 2 LOAVES (EACH LOAF SERVES 12) PREP 20 MINUTES (PLUS 10 MINUTES
COOK 40 MINUTES
1½ cups wholemeal spelt flour (see notes) 1½ cups white spelt flour (see notes) ¾ cup brown sugar 3 teaspoons baking powder 1 teaspoon bicarbonate of soda 2 teaspoons ground cinnamon 1 cup walnuts, roughly chopped 1 cup dried pitted dates, roughly chopped 2 cups mashed banana (see notes) ¾ cup vegetable oil 3 eggs, lightly beaten ¹⁄³ cup honey Butter, to serve
1 Preheat oven to 180°C/160°C fan-forced. Grease two, 8cm x 20cm loaf pans. Line bases and sides with baking paper, extending paper 2cm above edges of pans on all sides. 2 Combine flours, sugar, baking powder, bicarbonate of soda and cinnamon in a large bowl. Add walnuts and dates. Stir to combine. Make a well. 3 Place banana, oil, egg and honey in a small bowl. Mix well to combine. Add to flour mixture. Stir until just combined. Divide mixture evenly between prepared pans. Smooth tops. Bake for 35 to 40 minutes or until a skewer inserted in the centre of bread comes out clean. Stand in pans for 10 minutes. 4 Transfer loaves to a wire rack. Set aside to cool. Using a serrated knife, cut loaves into slices. Serve warm or cold, or toast, with butter. NUTRITION: (per serve) 1978kj; 22.2g fat; 2.6g sat fat; 8.4g protein; 60.4g carbs; 5.4g fibre; 52mg chol; 286mg sodium.
+ Spelt flour can be found in the baking or health food aisle of large supermarkets. + You’ll need about 4 large over-ripe bananas for this recipe.