Black lentil, quinoa, apple and goats curd salad

Most of you have probably met the lovely little quinoa since its popularity soared just a couple of years ago. Now lets just clear one thing up before we move on…it is pronounced keen-wah NOT kwin-oah. This ancient little grain (well, its technically a seed) that features on many modern menus has become a staple in many households, including my own.

There are many reasons why I do love this little grain and why I invited it into our household.

The dietitian side of me loves that it is a complete protein source, is gluten free for those who require a gluten free diet and has a low Glycemic Index (GI), meaning it can stabolise blood glucose levels and keep you feeling fuller for longer.

The foodie side of me just loves its aesthetic appeal and nutty texture.

I can’t say that I love quinoa for its taste and flavour (as it really doesn’t have any) but I love that it is a blank canvas for many different flavour combinations.

Ingredients (serves 4)

1/3 of a cup of white quinoa (this will yield ~1 cup cooked)

1/3 of a cup of red quinoa (this will yield ~1 cup cooked)

½ of a cup of black lentils (this will yield ~ 1 cup cooked)

1 small pink lady apple, thinly sliced with skin on

1/4 cup of roasted almonds, chopped

1 large handful of rocket or baby spinach 

1/4 bunch of flat leaf parsley finely, chopped

¼ cup of olive oil

Juice of one small lemon

goats curd

Method

Cook lentils - bring water to a boil and add the lentils. Boil for 2-3 minutes and then reduce heat to a simmer. Cook until tender (~25-30 minutes). Lentils must not be overcooked or they will become soft and mushy.

While the lentils are cooking, rinse the white and red quinoa and cook in plenty of water. Just add the quinoa to the cold water, bring to the boil then simmer for approximately 10-15 minutes - once the germ turns opaque and splits from the seed (this will resembles little curls).

Cut the apple and make the dressing while the lentils and quinoa are cooking. To make the dressing just combine the lemon juice, olive oil and chopped parsley (it can be blended in a small food processor).

Once the lentils and quinoa are cooked, combine them with the rocket, apple, roasted almonds and the dressing.

Top the salad with a few teaspoons of goats cheese as I have done in the image.

I love this recipe because it is aesthetically beautiful and the textures and flavours are just lovely. I am sure it will impress all of your family and friends and it is so easy to create.

Bon Appetit!

Almond and Apricot muesli bars

3 cups (300g) rolled oats

3 large eggs

1 teaspoon vanilla essence

1 teaspoon cinnamon

¼ cup olive oil

¼ cup maple syrup

 ½ cup diced dried apricots

 ½ cup currants

½ cup almonds, chopped

 ½ cup pepitas (pumpkin seeds)

Method

Preheat oven to 160 degrees.

Combine all ingredients.

Line a 30cm x 20cm slice tin with baking paper and press mixture in.

Bake for 25 minutes or until starting to turn golden.

Nutrition information (per bar): Kilojoules: 949kJ (220cal) Protein: 6g Carbohydrate: 22g Fat: 12g Saturated fat: 2g Fibre: 4g Sodium: 21mg

pumpkin & bean spiced soup

Ingredients (serves 6)

Olive oil for drizzling (also anti-inflammatory)

1 large butternut pumpkin, chopped into chunks (about 2-3cm x 2-3cm)

2 medium carrots, chopped length ways and again in 2 cm pieces

1 small red capsicum, chopped into chunks (about 2-3cm x 2-3 cm)

4 cloves of garlic

1 brown onion, chopped into chunks 

800g (2 large tins) of cannellini beans (you can use any white bean or chick peas) 

1L of vegetable stock

1 teaspoon of turmeric

1 teaspoon of ground cumin

2 teaspoons of ground coriander

4 tablespoons of pepitas (pumpkin seeds)

Thick Greek yoghurt to serve 

Method

Preheat oven to 180 degree.

Line two baking dishes with baking paper and add all vegetables to the tray, drizzle with olive oil.

Cook vegetables in the oven for 30-40 minutes or until soft and starting to get some nice colour.

Add vegetables to a large saucepan and add beans, spices and stock, heat over a high heat until starting to bubble. Meanwhile, heat a small pan with a drizzle of olive oil over a medium heat and toast the pepitas. As soon as they start to become fragrant remove them from the heat so they don't burn. Set aside to cool. 

Turning back to the soup, turn of the heat and puree using a bamix blender (you could also put the mix in your blender but you will just have to do this in batches). 

Divide soup between bowls and top with a big dollop of thick Greek yoghurt and the pepitas. 

Enjoy as a family with some crusty sourdough bread.

Make sure you sign up for regular email updates and recipes below!

Nutrition (without the bread)

Kilojoules 1650 Protein 17g Carbs 40g Fat 16g Saturated fat 4g Fibre 14g Sodium 680mg

This dish also gluten free for those requiring a gluten free diet. 

Choc, date and cashew energy squares

These choc, date and cashew energy squares are easy to prepare providing a boost of energy (from nourishing ingredients) to help fuel any active persons day.

This recipe was inspired by a challenge set by Runners World magazine (where I am a regular contributor) to create DIY no bake energy bars to fuel runners! 

 Ingredients:

2 cups of pitted dates (soak for about 1 hour to help with processing if you have time)

1 cup of rolled oats

½ cup of chopped dried apricots

2 cups of cashew nuts

½ cup of cocoa powder

2 Tbsp. water+ a dash of water for processing dates

¼ tsp. salt

Method

Pulse oats until finely ground then put aside.

Pulse dates in a food processor with a dash of water until they become a smooth paste.

Add ground oats, apricots, cashew nuts, cocoa powder, water and salt and pulse until everything is combined.

Line a 20cm x 20cm tray with glad wrap, leaving enough overhang on one side to wrap over the top of the mixture once in.

Pour the mixture into the tray.

Wrap the mixture with the glad wrap and firmly press into the tray and flatten with the back of a spatula.

Put into the fridge overnight and then cut them up into 16 squares.

These will keep in the fridge for approximately one week.

* Try adding 1 tsp of orange essence or orange oil to the mix to change up the flavour.

 Nutrition per bar: 918 kilojoules, 25g carbs, 4g fibre, 5g protein, 10g fat