MONEY SAVERS

Super Food Ideas - - CONTENTS -

BUCK­WHEAT PIKELETS WITH SMOKED SALMON AND DILL

MAKES 20 PREP 20 MIN­UTES (PLUS 15 MIN­UTES

STAND­ING)

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.

PUMPER­NICKEL BREAD

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

STAND­ING)

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.

Cook’s notes:

+ 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.

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