Tag: Vegetarian

Caponata

Veggie Goodness: Caponata

INGREDIENTS

  • 4 Tbsp Garlic Infused Oil
  • 260g Zucchini, chopped into half moons
  • 300g Eggplant, chopped into chunks
  • 4 tsp Oregano, dried
  • 1/2 tsp Chilli flakes (to taste)
  • 400g diced Tomatoes, tinned
  • 1/2 C Water
  • 60g Olives, halved (green or black)
  • 1/4 tsp Salt (to taste)
  • 1/4 tsp Pepper (to taste)
  • Fresh Basil leaves, half bunch, finely chopped plus extra to serve

INSTRUCTIONS

  1. Heat the garlic infused oil in a frying pan over a medium high heat.
  2. Add the zucchini and eggplant and cook for 5-10 minutes, until beginning to soften.
  3. Add the oregano, chilli flakes, diced tomatoes, water, and olives, along with the salt and pepper.
  4. Turn the heat down, then cover and simmer for 20 minutes until cooked through, stirring occasionally.
  5. Add the chopped basil and stir through.
  6. Serve topped with extra basil.

SERVE WITH

Cheesy polenta

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Cheesy Polenta

INGREDIENTS

  • 1/2 C Polenta
  • 2 C Water
  • 1/4 tsp Salt
  • 1 Tbsp Butter
  • 1/4 C Parmesan Cheese, grated
  • Milk, as required, optional

INSTRUCTIONS

  1. Add the water and the salt to a large pot and bring to the boil over a high heat.
  2. Reduce the heat to low, and slowly pour in the polenta and whisk constantly. Ensure there are no lumps.
  3. Cover the pot and simmer for 30 minutes, whisking every 5 minutes.
  4. Once it has reached a creamy consistency, add the butter and parmesan and stir through to combine.
  5. If the polenta is too thick, add a little milk and stir through to combine, continuing until you reach your desired consistency.

SERVE WITH

Caponata.

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Leek Risotto

Creamy: Leek Risotto

INGREDIENTS

  • 4 Tbsp Butter
  • 2 Tbsp Garlic Infused Oil
  • 1 Leek, large, green tops only, thinly sliced
  • 4 tsp Thyme, dried or fresh
  • 2 Tbsp Sage, dried or fresh
  • 2 Bay Leaves
  • 1/2 tsp Salt
  • 1 1/2 C Arborio Rice
  • 1 C White Wine
  • 5 C Chicken or Vegetable Stock (5 tsp Chicken/Vegetable Stock Powder mixed into 5 C Water)
  • 4 Tbsp Cream, fresh
  • 1 C Parmesan, grated + extra to serve
  • 1 tsp Pepper, ground
  • 1 Tbsp Lemon juice
  • 70g Walnuts, chopped, optional

INSTRUCTIONS

  1. Melt the butter in a large pan over a medium heat along with the garlic infused oil.
  2. Add the leek, thyme, sage, and bay leaves, along with the salt. Stir occasionally until the leek is soft (don’t allow it to brown), this will take about 5 minutes.
  3. Meanwhile, heat a pan over medium-high heat. Add the walnuts and toast, stirring occasionally so they don’t burn.
  4. Once the walnuts have toasted, remove from heat and set aside.
  5. Add the rice to the leeks and stir through for a few minutes allowing the rice to gently toast.
  6. Add the wine, and cook, stirring occasionally, until the wine has been absorbed.
  7. Add the stock, one cup at a time. Continue stirring occasionally throughout, and wait for the liquid to be absorbed before adding the next cup.
  8. Once the stock has all been absorbed, stir through the cream, pepper, lemon juice, and the parmesan until combined.
  9. Serve topped with toasted walnuts and some grated parmesan.
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Sopes

Mexican: Sopes

Makes 6 sopes approximately 10cm in diameter, can decrease size for more of a snack bite as desired. Increase recipe size as required.

INGREDIENTS

  • 2C Masa Harina
  • 1C Warm Water, more as required
  • Oil, for shallow frying
  • Toppings!

Toppings: Any combination of the following (in FODMAP friendly quantities):

  • Shredded or minced chicken/beef/pork, cooked
  • Fresh or breaded fish pieces/bites, cooked
  • Lettuce, thinly sliced
  • Red or Green Cabbage, thinly sliced or grated
  • Feta, crumbled
  • Cheddar Cheese, grated
  • Tomatoes, diced
  • Avocado, diced or sliced
  • Carrot, grated
  • Corn Kernels, charred
  • Roasted Tomato Salsa
  • Guacamole
  • Sour Cream
  • Coriander
  • Hot sauce (FODMAP friendly)

INSTRUCTIONS

  1. Mix the masa harina and the water together in a bowl. Knead until it forms a smooth ball (you may need additional water, adding small amounts only at a time).
  2. Separate the dough into portions and roll into balls.
  3. Place a separated plastic bag onto a tortilla press, covering both sides. Add a portion of dough into the press as squash to form a pancake shape (you may need to flip the dough around to squish the other side also to make it an even thickness). If you don’t have a tortilla press, you can use an alternative heavy flat object and press down to flatten.
  4. Heat oil in a large pan over medium-high heat.
  5. Fry both sides of the dough until light brown. This will take a couple of minutes each side.
  6. Once cooked and browned, remove from pan and place on a paper towel to drain any excess oil.
  7. Wait for the sopes to cool slightly, then pinch the sides up to form a small wall around the edge.
  8. Serve with toppings.
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Four Cheese Pasta

Rich and Comforting: Four Cheese Pasta

INGREDIENTS

  • 300g gluten free Penne
  • 70g Walnut pieces
  • 1 Tbsp Butter
  • 1 Tbsp Garlic Infused Oil
  • 1 Tbsp Cornflour
  • 1 C Milk
  • 1C Cheddar Cheese, gently compacted, grated
  • 1/2 C Parmesan Cheese, gentled compacted, grated
  • 50g Blue Cheese, crumbled
  • 1/2 C Gouda Cheese, grated
  • 1 tsp Nutmeg, ground
  • 200g Spinach
  • Salt, to taste
  • Pepper, to taste

INSTRUCTIONS

  1. Cook pasta according to packet instructions, then drain and set aside.
  2. In a pan over medium-high heat, add the walnuts and toast over the dry heat for a few minutes.
  3. Remove from heat once toasted.
  4. In a separate pan over medium-high heat, add the butter and the garlic infused oil.
  5. Add the cornflour, and mix through.
  6. Add the milk slowly, stirring in the cornflour mixture, ensuring it is not lumpy.
  7. Add the cheddar, parmesan, blue, and gouda cheeses. Mix through until melted.
  8. Add the nutmeg and the spinach, along with the salt and the pepper.
  9. Add the cooked pasta to the pan, and mix through.
  10. Serve immediately.
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Tzatziki

Refreshing: Tzatziki

Note: Green FODMAPers are limited to 20g of natural or 23g of greek yoghurt per serve. If substituting for lactose-free yoghurt, 170g is the serving limit.

INGREDIENTS

  • 1/2 of a Cucumber, large, peeled
  • 1 1/2 C Natural or Greek Yoghurt
  • 2-3 Tbsp Garlic Infused Oil
  • 1 Tbsp White Vinegar
  • 1-2 Tbsp Lemon juice
  • 1/2 tsp Salt
  • 2 Tbsp Dill, dried or fresh

INSTRUCTIONS

  1. Grate the cucumber and press out moisture with a paper towel or tea towel.
  2. Add everything to a bowl and stir to combine.
  3. Refrigerate until use (lasts approximately 1 week).

SERVE

Serve as an accompaniment to iskander, kebabs, wraps, or filled pita.

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Hummus

Nutritious: Hummus

Note: Green FODMAPers are limited to 42g of chickpeas per serve.

INGREDIENTS

  • 300g tin Chickpeas, drained and rinsed
  • 4 Tbsp Lemon juice
  • 4 Tbsp Garlic Infused Oil
  • 1 Tbsp Water
  • 60g Tahini Paste (optional)
  • 1/2 tsp Cumin
  • 1 tsp Salt
  • 1/2 tsp Pepper

INSTRUCTIONS

  1. Add all of the ingredients to a food processor and blend until smooth. Add additional water to reach desired consistency.

SERVE

As a snack with gluten free crackers, chopped carrots and chopped celery, or as an accompaniment to a main such as iskander, kebabs, wraps, or stuffed pitas.

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Hot Cross Buns

Festive: Hot Cross Buns

INGREDIENTS

  • Buns: 400g gluten free Flour
  • 80g Brown Sugar
  • 3 Tbsp Yeast
  • 1 1/2 tsp Xantham Gum
  • 1/4 tsp Salt
  • 2 tsp Cinnamon
  • 2 tsp Mixed Spice
  • 60g Butter, melted
  • 340ml Milk, warmed
  • 1 tsp Cider Vinegar or White Vinegar
  • 1 Egg, large
  • 78g Raisins (if not following a green FODMAP diet, add up to 150g), optional
  • Oil, to prepare baking dish and bun shape
  • Crosses: 2 Tbsp Flour
  • Water
  • Glaze: 2 Tbsp Sugar
  • 2 Tbsp Water

INSTRUCTIONS

  1. Add flour, brown sugar, yeast, xantham gum, salt, cinnamon, and mixed spice to a bowl (I recommend using a stand mixer with a paddle attachment).
  2. Mix well ensuring there are no lumps.
  3. In a separate bowl, add the milk, egg, butter, and vinegar.
  4. Mix well.
  5. Start the mixing process on the lowest setting and add some of the wet mixture to the dry mixture. Continue adding the wet mixture and combining until it has all been transferred and combined into the dry mixture.
  6. Turn the stand mixer to a higher setting and mix until it has become a smooth and sticky dough.
  7. Add the raisins to the mix and combine.
  8. Grease a baking dish (I used a 16×26 and made 8, or you could use a 20×20 and make 9) with butter or oil.
  9. Oil your hands and make 8 or 9 equal sized balls (depending on your baking dish), placing them in the dish as you go. You will need to re-oil your hands as you go.
  10. Place the baking dish in a warm area to allow the dough to raise. It should double in size, and will take between 30-60 minutes.
  11. Pre-heat the oven to 200°C.
  12. Make the crosses mixture and add to a piping bag. Make a cross on each.
  13. Bake on the bottom tray in the oven for 30 minutes.
  14. Make the glaze when there is 5 minutes left of baking time.
  15. Place a small pot on the stove and add the sugar and water. Bring to a simmer for a few minutes until the liquid has become sticky (and remains clear).
  16. Brush this onto the buns as soon as they are out of the oven. If the glaze is allowed to cool, it will crystallize (add additional water and re-simmer to fix this).
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Pesto Pasta Salad

Fresh: Pesto Pasta Salad

Serve this as a main or as a side.

INGREDIENTS

  • 350g gluten free Penne Pasta
  • 80g Baby Spinach
  • 100g Feta, crumbled
  • 200g Basil Pesto (made with garlic infused oil)

INSTRUCTIONS

  1. Cook pasta according to packet instructions.
  2. Drain pasta then allow to cool (but remain warm) and transfer to a bowl.
  3. While still slightly warm, stir through the basil pesto to coat the pasta.
  4. Once cooled, add the baby spinach to the bowl along with the feta. Stir through.
  5. Serve.

ALTERNATIVES

Add some toasted chopped walnuts, pumpkin seeds, or sunflower seeds.

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Brown Rice Salad with Greens, Slow Roasted Tomatoes, and Bacon

Fresh: Brown Rice Salad

INGREDIENTS

  • 1 1/2 C Brown Rice, cooked, cooled
  • 1 Tbsp Olive Oil
  • 2 tsp Balsamic Vinegar
  • 1 tsp Caster Sugar
  • 1/4 tsp Salt
  • 1/4 tsp Pepper
  • 2 Tomatoes, medium (230g), chopped into 1x2cm pieces
  • 5 Streaky Bacon strips, optional
  • 100g Feta, broken into small pieces
  • 240g Green Beans
  • 100g Broccoli, cut into small floret bites
  • 30g Sunflower Seeds
  • 30g Pumpkin Seeds
  • 4 C Rocket
  • 100g Basil Pesto (without garlic to be FODMAP friendly)

INSTRUCTIONS

  1. Preheat the oven to 150°C.
  2. Whisk the olive oil, balsamic vinegar, caster sugar, salt and pepper together, and toss the tomatoes through in a bowl.
  3. Place the tomatoes on a baking tray and bake for 40 minutes, tossing once halfway through.
  4. Heat a small pan on medium-high. Add the sunflower and pumpkin seeds and toast, tossing until starting to brown. Remove from heat.
  5. Increase the oven temperature to 200°C . Move the tomatoes to one side and add the bacon strips flat in the tray in a single layer, then cook for 15 minutes, turning once halfway through.
  6. Bring a pot of water to the boil and add the beans and broccoli. Cook for a few minutes.
  7. Drain the beans and broccoli, then run cold water over them.
  8. Once the bacon and tomatoes have finished cooking, remove from oven.
  9. Chop the bacon strips into small pieces, approximately 1x2cm.
  10. In a large bowl, toss the rice and basil pesto together. Add the rocket, green beans, broccoli, bacon, tomatoes, feta, pumpkin seeds and sunflower seeds. Toss through, then serve.

SERVE

Serve as a side dish or as a main.

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