Vegetable Rice

Here is a quick and easy recipe using your rice cooker. It can be adapted to use up any vegetables that you have on hand. I only had green capsicum, cauliflower and frozen peas & corn so that's what I used. But this made it predominately green and gold - a great Aussie dish but it would look much better with some red capsicum to liven it up a bit. Swap the chicken stock for vegetable stock if you want to make this a vegetarian dish. You could also cut up some chicken thighs and toss them in as well.



Serves 2

1/2 brown onion, diced
2 cloves garlic, crushed
3/4 green capsicum, diced
1 cup cauliflower florets
1/2-3/4 cup basmati rice
1 tsp ground turmeric
1/4 tsp hot ground chilli (optional)
1/2 tsp ground nutmeg
1 1/4 cup chicken stock
1/4 cup frozen peas & corn
1 spring onion, sliced to serve
fresh green herbs to serve

Place all ingredients except spring onion and herbs in your rice cooker bowl and stir to combine. Switch to the Cook setting.

When it switches to the Warm setting remove the lid and fluff up. Spoon onto plates and top with spring onion and any other green herbs of your choosing.

Bacon and Chickpea Frittata

1 onion, chopped
4 bacon rashers, chopped
1 can chickpeas, drained
Any vegetables you have on hand, for example, frozen peas, baby spinach, leftover cooked vegies
4-6 eggs, lightly beaten and seasoned with salt, pepper and nutmeg
1 cup grated cheese

Start by frying your onion and bacon for about five minutes, then add the chickpeas and other vegetables. Pour the egg mixture over the top of everything. The egg mixture should cover most of your ingredients in the pan leaving some of the ingredients poking through the top of the egg. Sprinkle the whole lot with cheese and cook it on a medium heat for several minutes until the bottom is set. Pop the frypan under the grill for a few more minutes until the top is a lovely golden brown. Be careful with the handle of the frying pan when doing this part, you don't want to burn yourself! Serve it up on its own or with salad.

School lunch ideas

Are your children heading back to school soon? Give their lunch box a healthy make-over, select a combination of foods containing carbohydrates, calcium, vegetables, fruit and proteins.

Here are four healthy lunches to get you started:

Tuna rolls: Split wholemeal rolls and spread with mayonnaise, then fill with canned tuna, corn kernels and semi-dried tomatoes. Pack with popcorn, dried apricots and a carton of yoghurt.

Pita sandwiches: Halve pita pockets, spread with pesto and fill with slices of roasted or barbecued chicken, brocconcini, watercress or lettuce and grilled zucchini. Add a small container of fruits in natural juices, grape tomatoes and almonds or walnuts.

Roll ups: Place lavash bread on a sheet of baking paper. Spread with hummus, then top with grated carrot, sliced cheese and avocado. Roll up tightly, using paper as a guide. Cut into thirds. Pack with a small mandarin, a bunch of grapes and a few miniature cheese wedges.

Frittata: Make a frittata, starting with 6 whisked eggs. Add cooked sliced potatoes, cherry tomatoes, cheese and herbs, or canned salmon or tuna. (Frittatas are a great way to use up leftover vegies.) Add mixture to a hot frying pan and cook over medium heat until 3/4 cooked, then transfer to a hot grill and cook for
a further 5 minutes or until browned. Cool. Serve, cut into slices, with sticks of cucumber and carrot, along with a bottle of water, a muesli bar and an apple.

Prawn Kalamaki with Tzatziki and Herb Salad

I'm watching Masterchef at the moment and I'm definitely going to make this for my next dinner party!
Prawn Kalamaki with Tzatziki and Herb Salad

Salmon Salad with Tarragon & Caper Dressing

Server 4 for lunch

100g green beans
1 x 400g tinned salmon
12 cherry tomatoes, halved
4 spring onions (scallions), finely sliced
1 cos (romaine) lettuce, torn into pieces

Dressing:
1 Tbsp capers, finely chopped
1 Tbsp tarragon, finely chopped
2 tsp lemon juice
1 Tbsp olive oil

Bring a small saucepan of lightly salted water to the boil. Blanch beans for 5 minutes. Drain and cool under cold running water.
In a small bowl mix all dressing ingredients and season to taste.
Drain salmon and place in a salad bowl with beans, tomatoes, spring onions and lettuce. Pour dressing over salad, toss well and serve immediately.

Source: the CSIRO total wellbeing diet

Self crusting quiche

This can be served hot at home or cold on picnics. A salsa or chutney makes a good accompaniment. You can also add any leftovers such as sliced sausages, salami or bacon to this recipe.

1 large onion, chopped
2 cloves garlic, chopped
1 tbsp butter
3 eggs
1 cup milk
Seasoning (e.g. dried or fresh herbs, parmesan cheese, dash of sweet chilli sauce)
Salt and pepper
½ cup self raising flour
2 cooked potatoes, cubed
1 cup cooked vegetables
1 cup grated cheese

Preheat the oven to 220C. Cook the onion and garlic in butter until soft. Allow to cool. Combine the eggs, milk, seasonings and salt and pepper and beat with a fork. Pour this into a large bowl containing the flour and stir until just combined. Add the vegetables and cheese and pour into a well-greased pie or quiche dish (do not use one with a removable base). Cook for 30 minutes, then allow to cool for five minutes before cutting.

Rice Paper Rolls

Capsicum - red and green (in really fine strips)
Carrots (in really fine strips)
Rice vermicelli noodles (soaked in stock until soft and then drained)
Crushed peanuts
Grilled chicken breast (in thin strips) - this is lovely if you marinate it in a honey/soy or an Asian BBQ sauce before grilling. You can also use fried tofu cubes, smoked chicken, prawns or beef strips - whatever you like really.
Mint and basil leaves
Rice paper rounds

Dip a rice paper round into warm water until soft and then lay it out on a plate.
Add the ingredients into the middle of one edge. Don't overload it!
Roll up the rice paper, tucking in the sides as you go
Lie the roll on a fresh plate with the lose edge down and it will seal as it dries
Repeat with remaining rolls making sure you cover the completed rolls with a tea-towel.
Store in the fridge until ready to eat.

These are great with either a store bought peanut sauce or -

Home made dipping sauce:
1/2 red chilli (deseeded and chopped very finely)
1 clove garlic (finely chopped)
1/2 cup water
2 tablespoons fish sauce
4 tablespoons rice wine vinegar.
2 teaspoons lime juice
2 -3 teaspoons palm or caster sugar
Mix together well. Keep in the fridge until serving. Enjoy!

OR

Hoisin Peanut Dipping Sauce Recipe
1 cup (8 oz) hoisin sauce (if sauce is thick, add about 1/4 cup warm water to reach desired consistency)
1/4 cup smooth peanut butter
1 Tbs rice vinegar
2 garlic, crushed
1 minced thai chili, or more for desired spiciness

Spiced red lentils with green beans & mint

1 Tbs olive oil
1 onion, chopped
2 cloves garlic, crushed
1 Tbs grated ginger
1/2 tsp fennel seeds
2 tsp turmeric
1 Tbs garam marsala
1/2 tsp cardamom seeds
1 green chilli, seeded and finely chopped
1 x 400g tin diced tomatoes
400g red lentils
200g pumpkin, peeled & cut into 2cm cubes
1 cup water
150g green beans
2 Tbs shredded mint
1/3 cup low-fat natural yoghurt, to serve

Heat oil in a large saucepan over medium heat. Add onion, garlic and ginger and cook, stirring, for 5 minutes, or until onion is golden.
Add spices and chilli and cook, stirring constantly, for 1 minute. Add tomato, lentils, pumpkin and water (the vegetables should be covered - if not, just add a little more water), and bring to the boil. Reduce heat and simmer for 30 minutes, or until lentils are soft.
Add beans and cook for a further 3 minutes. Gently stir mint through and lightly season. Serve with a dollop of yoghurt and rice.

Serves 4 as a side

Ocean Trout in Citrus Marinade

4 x 150g skinless ocean trout fillets, boned (or salmon)
2 Tbs olive oil
1 handful flat-leaf Italian parsley
grated zest and juice of 1 lemon
grated zest and juice of 1 orange
500g vine-ripened tomatoes, finely diced
2 spring onions (scallions), finely sliced
1 Tbs salted capers, rinsed
Slice the trout into 4cm (1 1/2 in) wide slices.

Heat half the oil in a large, heavy-based frying pan over medium heat and sear the trout for 1 minute on both sides.
Put on a serving dish and season with sea salt and freshly ground black pepper.
Scatter the parsley over the fish. Add the lemon juice, orange juice, zest, tomato, spring onion and capers to the pan and cook for 1 minute.
Pour over the fish and drizzle with the remaining olive oil.
Allow to sit in the refrigerator for 1 hour before serving with a spoonful of the marinade.

Serves 4

Source: Marie Claire, Kitchen - the ultimate recipe collection

Zucchini Slice

A traditional slice that's good hot or cold. You can add garlic and/or herbs for extra flavour.

1 tbsp butter
1 onion, diced
2 rashers bacon, rind removed and chopped
3 large zucchini (about 400g in total), trimmed and grated
60g pecorino cheese, grated
60g parmesan cheese, grated
1 cup self-raising flour
4 free-range eggs, lightly beaten
sea salt and freshly ground black pepper

Preheat the oven to 180C.
Melt the butter in a pan and gently cook the onion until it softens and becomes translucent. Add the bacon and cook for 2 more minutes. Remove and cool.
In a large bowl combine the bacon mixture, zucchini, cheeses and flour. Add the eggs and season to taste.
Grease a shallow tin or dish, such as a quiche dish, spoon in the mixture and bake for 30 minutes, or until lightly browned and spongy to touch.
Serves 4-6.

Serve with a glass of: semillon or light chardonnay.

TIP - Grated zucchini is a good, crunchy addition to salads, or can be lightly sauteed in olive oil and garlic as a side dish.