Au­tumn har­vest

Make the most of this sea­son’s del­ish pro­duce (hello, avos!) and get cre­ative in the kitchen

Women's Health Australia - - APRIL 2018 - By Amy Rankin

This sea­son’s best pro­duce and what to do with it. Del­ish doesn’t come close

SWEET POTATO AND BUT­TER­NUT CURRY

SERVES 6 This vegan curry is jam-packed with nu­tri­ents, and also su­per-af­ford­able to make! Stretch it fur­ther by adding brown rice; other­wise en­joy a bowl on its own to be more carb-clever.

◆ 1 tbs co­conut oil

◆ 1 brown onion, finely chopped

◆ 2 large gar­lic cloves, finely chopped

◆ 2–3 red bird­s­eye chill­ies, finely chopped

◆ 2 tsp garam masala

◆ 1 tsp turmeric

◆ 1 tsp cumin

◆ 1 tsp leaf masala (op­tional)

◆ 1 can chopped Roma toma­toes

◆ 500g but­ter­nut pump­kin, chopped into bite-sized pieces

◆ 500g sweet potato, chopped into bite-sized pieces

◆ 1 can (400ml) co­conut milk

◆ 1 can chick­peas

◆ Co­rian­der sprigs, to serve

1. Heat the co­conut oil in a large saucepan over medium-high heat. Saute the onion, gar­lic and chilli un­til translu­cent. Add the spices and then con­tinue to stir-fry un­til fra­grant, adding an ex­tra splash of oil if your mix­ture gets sticky too quickly.

2. Stir in the toma­toes and re­duce the heat to medium. Stir in the pump­kin, sweet potato and co­conut milk. Add a lit­tle wa­ter to cover the ve­g­ies, then cover and cook for about 30–40 mins or un­til the ve­g­ies are cooked but still firm.

3. Add the chick­peas and con­tinue to cook for 10 mins or un­til the mix­ture has thick­ened. Serve with fresh co­rian­der.

Per serv­ing: 1254kj, 14g fat (12g sat fat), 40g carbs, 8g fi­bre, 7g pro­tein, 240mg sodium

WHITE FISH WITH CHILLI-AVO SALSA

SERVES 2 Sure, avos may be exy right now. But so worth it! To add more veg, serve over a bed of wilted baby spinach.

◆ 500g hake fil­lets (or try us­ing any other firm white fish)

◆ Juice of 1 lime

◆ 1 tbs ex­tra vir­gin olive oil

◆ Pinch sea salt

◆ Freshly ground black pep­per

FOR THE SALSA

◆ 1 avo­cado ◆ 2 tbs red onion, finely chopped

◆ 1 large red chilli, seeded, and then finely sliced

◆ 2 tbs co­rian­der leaves, chopped

◆ Zest and juice of half a lime, plus ex­tra lime, halved, to serve

◆ 1 tbs ex­tra vir­gin olive oil

◆ Pinch sea salt, to taste

◆ Freshly ground black pep­per

1. First, pre­heat your oven to 200°C.

2. Place fish in a roast­ing pan, driz­zle over lime juice and olive oil, then sea­son. Cover with foil and bake for 10–15 mins, de­pend­ing on thick­ness of the fish.

3. Mean­while, to make the salsa, dice the avo­cado and place in a small bowl. Stir in the onion, chilli, co­rian­der and lime zest. Driz­zle in the lime juice and olive oil, then sea­son to taste.

4. Serve the fish with the salsa and ex­tra lime halves for squeez­ing over. Per serv­ing: 2006kj, 30g fat (4.5g sat fat), 12g carbs, 7g fi­bre, 43g pro­tein, 540mg sodium

MUSH­ROOM-CAULI “RISOTTO”

SERVES 6 Ditch the carbs and the kilo­joules and still get that sat­is­fy­ing hearty taste by us­ing cauliflower in­stead of ar­bo­rio rice. Also per­fect for #Meat­freemon­day. Din­ner’s ready!

◆ 2 gar­lic cloves, chopped

◆ 1 large brown onion, chopped

◆ 1 tbs ex­tra vir­gin olive oil

◆ 400g–500g mixed fresh mush­rooms, large pieces chopped

◆ 400g cauli rice

◆ ¾ cup dry white wine, plus ex­tra, if needed ◆ 1 cup vegetable stock

◆ ½ tsp chilli flakes

◆ 1 bunch thyme, tied with kitchen string

◆ 2 tbs truf­fle oil

◆ Pinch salt and pep­per, to taste

1. Place the gar­lic, onion and olive oil in a large saucepan over medium-high heat. Cook, stir­ring, for 5 mins, then add the mush­rooms and saute for 5 mins.

2. Add the cauli rice, wine and vegetable stock. Add a lit­tle more wine or wa­ter, if needed, to cover the ve­g­ies. Stir in chilli flakes and add thyme bunch. Cook, stir­ring oc­ca­sion­ally, for 20 mins or un­til the mois­ture is ab­sorbed and the tex­ture is risotto-like. Stir in an­other ¼ cup of wine, if nec­es­sary – you should be able to smell it.

3. Once cooked, re­move the thyme bunch and stir in the truf­fle oil.

Sea­son and then serve im­me­di­ately.

Per serv­ing: 585kj, 8g fat (0g sat fat), 10g carbs, 3g fi­bre, 4g pro­tein, 65mg sodium

SERVES 6 This combo makes the most of au­tumn’s abun­dance of bit­ter leaves and sweet or­chard fruit, cre­at­ing a bal­ance of crunch and flavour.

◆ 400g mixed endive leaves

(red, yel­low and green)

◆ 2 Beurré Bosc pears, cut into match­sticks

◆ 1 Golden De­li­cious ap­ple, cut into match­sticks

◆ 100g wal­nuts, roughly chopped

◆ Ar­ils of ½ pome­gran­ate

DRESS­ING

◆ 2 tbs man­darin juice

◆ 1 tbs man­darin zest

◆ ¼ cup red wine vine­gar

◆ ¼ cup ex­tra vir­gin olive oil

◆ 1 tsp English mus­tard

◆ 1 tsp honey

◆ Pinch salt and pep­per

1. Place the endive leaves, pears, ap­ple and wal­nuts in a large serv­ing bowl and toss un­til well com­bined.

2. To make the dress­ing, whisk all of the in­gre­di­ents to­gether. Toss into the salad.

3. Sprin­kle over the pome­gran­ate ar­ils and serve this easy lunch im­me­di­ately. Per serv­ing: 1121kj, 20g fat (3g sat fat), 39g carbs, 7g fi­bre, 4g pro­tein, 50mg sodium

CAP­SICUM REL­ISH

SERVES 6 This can be eaten on toast, with eggs or tossed in a salad, and is the per­fect ac­com­pa­ni­ment to a meze board. Warn­ing: gar­licky and ad­dic­tive.

◆ 6 cap­sicums (mix­ture of red, yel­low and green)

◆ 2 large gar­lic cloves, finely chopped

◆ 2 tbs ex­tra vir­gin olive oil

◆ 2 tsp sherry vine­gar

◆ Pinch sea salt

◆ Freshly ground black pep­per 1. First, pre­heat your oven grill.

2. Place the whole cap­sicums onto a non-stick bak­ing tray and then grill, turn­ing oc­ca­sion­ally, un­til all sides are blis­tered and slightly charred.

3. Im­me­di­ately trans­fer to a plas­tic bag or a con­tainer cov­ered with plas­tic wrap to sweat for at least 30 min­utes. The cap­sicums are ready when they’re su­per soft and the skin peels off eas­ily.

4. Us­ing your hands, break cap­sicums apart and re­move seeds, pith and skin. Slice into strips and place in a bowl.

5. Stir in the re­main­ing in­gre­di­ents and sea­son to taste. Serve or store this tasty top­ping in an air­tight jar in the fridge for a week – if it lasts that long! Per serv­ing: 292kj, 5g fat (0.5g sat fat), 7g carbs, 2g fi­bre, 1g pro­tein, 15mg sodium

FIG AND AL­MOND TART

SERVES 12 This dessert is gluten-, re­fined su­gar- and dairy-free. You can also use agave syrup or co­conut blos­som nec­tar in­stead of honey.

◆ 6 free-range eggs

◆ 1 tsp bak­ing pow­der

◆ 200g al­mond flour

◆ 3 man­darins

◆ ¼ cup honey, plus 2 tbs ex­tra

◆ 1 tsp co­conut oil

◆ 250g figs, plus 100g ex­tra, sliced 1. Pre­heat your oven to 160°C.

2. Us­ing hand-held beat­ers, beat the eggs in a medium bowl on a high speed un­til they be­come pale, light and fluffy. 3. Stir in bak­ing pow­der and al­mond flour. 4. Zest 1 man­darin and add zest to the mix­ture along with ¼ cup honey.

5. Grease a fluted tart tin with co­conut oil, and then pour in the mix­ture.

6. Cut figs into quar­ters or eighths and gen­tly push into the mix­ture flesh side up (in a cir­cu­lar pat­tern, if you like).

7. Bake for 30 mins or un­til the tart is nicely golden brown on top. It should be moist but still cooked through.

8. Mean­while, zest re­main­ing man­darins and juice all 3 into a small saucepan. Place over a medium heat. Add the re­main­ing honey and, stir­ring oc­ca­sion­ally, re­duce the mix­ture to form a de­li­cious syrup.

9. Serve slices of the tart with ex­tra sliced fig and a driz­zle of syrup. Crazy good! Per serv­ing: 1003kj, 11g fat (1.5g sat fat), 31g carbs, 5g fi­bre, 7g pro­tein, 80mg sodium

MEET YOUR NEW MAIN MEAL SALAD (PAGE 121)

TRY THIS Hit your risotto with in­stant flavour by us­ing a mix of por­to­bello, shi­itake or enoki shrooms. De­li­cious!

TRY THIS Whip up a quick zesty cream to go with this dessert by re­serv­ing 1 tbs man­darin juice and 1 tbs zest. Blend with 400ml chilled co­conut cream and en­joy!

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