STICKS, SEEDS, PODS AND LEAVES
Kate contributed the recipes to Ian Hemphill’s best-selling Spice and Herb Bible. You will find more of her recipes on the Herbies spices website. Or you can follow her on Instagram (@herbieskitchen).
Kate uses Herbies spices and blends in her cooking, but you can substitute with what you have on hand in your pantry.
APPLE AND ALMOND OVERNIGHT OATS WITH CHIA SEEDS
Based on a bircher muesli recipe, these oats are a delicious, ready-made breakfast to kickstart the day. Herbie's Fragrant Sweet Spices
blend contains coriander seed, cassia, cinnamon quills, nutmeg,
allspice, ginger, poppy seeds, cloves, cardamom and rose petals. Quick
steel cut oats (Uncle Toby’s) have a low GI (53).
• Prep time: 10 mins
• Refrigerate: 12 hours (overnight)
• Serves: 6
2 cups quick steel-cut oats
¼ cup white chia seeds
1½ cups cloudy apple juice
2 cups reduced fat milk (or almond milk)
1 granny smith apple, grated
1 tsp Herbies Fragrant Sweet Spices
Topping
1 granny smith apple, cut into matchsticks
½ cup slivered almonds
½ cup flaked coconut
Honey (optional)
Plain Greek yoghurt
Combine
the oats, chia seeds, apple juice, milk, grated apple and spices in a
bowl and mix well. • Place in an airtight container and refrigerate
overnight. • Serve topped with apple matchsticks, almonds and coconut, a
drizzle of honey if using and a dollop of yoghurt.
Per serve (with milk)
1395kJ/335
calories; 11g protein; 16g fat (includes 4g saturated fat; saturated :
unsaturated fat ratio 0.5); 32g available carbs (includes 16g sugars and
16g starches); 8g fibre; 63mg sodium; 504mg potassium; sodium :
potassium ratio 0.13
CHRISSY FREER’S FOOD WITH ADDED LIFE
As
a qualified nutritionist, Chrissy’s philosophy is simple: limit the
amount of processed food in your diet and focus on whole foods. “By
returning to eating whole foods, that is foods in their most natural
state, we allow our bodies to benefit from all the available nutrients
that food can provide.” Steer clear of food fads and miracle cures, if
it sounds too good to be true then it probably is!
CHIA-CRUSTED SALMON WITH STIR-FRIED ASIAN GREENS AND TAMARI DRESSING
Chia
seeds are a great alternative to breadcrumb crusts (and are gluten
free). Combining them with and salmon ensures this meal is packed with
essential fatty acids. It’s also packed with the goodness of Asian
greens. Stir frying or lightly steaming these greens is the best way to
preserve their nutrients and flavour. Prep: 10 minutes • Cook 10 •
Serves 4
2 tbsp white chia seeds
2 tbsp black chia seeds
4 x 150g (5oz) skinless salmon fillets
2 bunches choy sum, washed and trimmed
2 tbsp sunflower oil
3
cm (1½in) piece ginger, peeled and julienned
2 garlic cloves, thinly sliced
Tamari Dressing
2 tbsp oyster sauce
2 tbsp tamari
1 tbsp Chinese rice wine
1 tsp caster sugar
Combine
white and black chia seeds on a plate. Press each salmon fillet in the
chia seeds to evenly coat one side, then set aside. • Remove the stems
from the choy sum, cut in half if long and reserve. To make the tamari
dressing, put all the ingredients in a small bowl and stir to dissolve
the sugar. • Heat 1 tablespoon of the oil in a large non-stick frying
pan over high heat. Cook the salmon, chia side down, for 2–3 minutes or
until golden. Turn and cook for a further 2 minutes (for medium), or
until cooked to your liking. Set aside and keep warm. • Meanwhile, heat
the remaining oil in a large wok or frying pan over high heat. Add the
ginger and garlic and stir fry for 30 seconds. Add the choy sum stems
and stir fry for 1–2 minutes, then add the choy sum leaves and stir fry
for 1 minute more or until almost wilted. Add half the dressing and toss
to combine. • To serve, divide the choy sum between serving plates, top
each with a piece of salmon and drizzle over a little of the remaining
dressing. •Serve with steamed noodles or rice.
Per serve (without rice or noodles)
1919kJ/457
calories; 38g protein; 30g fat (includes 5g saturated fat; saturated :
unsaturated fat ratio 0.56); 5g available carbs (includes 5g sugars and
0g starches); 4g fibre; 560mg sodium; 630mg potassium; sodium :
potassium ratio 0.89
INDIAN SCRAMBLED EGGS
Delicious
for breakfast or brunch, spicy scrambled eggs with mushrooms makes a
tasty light meal any time of day. Portabella mushrooms (sometimes
spelled Portobello) are larger than the regular white mushroom with an
almost meaty texture and the perfect partner topping scrambled eggs on
low GI Burgen toast. As dietitian Glenn Cardwell reminded us in GI News,
“mushroom eaters get many health benefits (one serve provides more than
20% of our daily needs of the essential nutrients riboflavin, niacin,
pantothenic acid, biotin, copper and selenium)”. Recipe courtesy Total
Wellbeing Diet’s new Protein Balance program. Prep 5 mins •Cook 10 mins • Serves 1
1 tsp olive oil
2 Portabella mushrooms, sliced (60g/2oz)
2 garlic cloves, sliced (optional)
cooking oil spray
2 x 60g/2oz eggs
¼ cup milk
1 tsp turmeric
½ teaspoon cumin seeds
25g (¾oz) cheddar cheese
1 tbsp coriander leaves
1 slice low GI Burgen bread, toasted
Heat
olive oil in a small frypan over medium-high heat. Cook mushrooms and
garlic for 2–3 minutes or until golden. Set aside. •Whisk together eggs
and milk in a jug. •Heat a small frypan over medium heat and spray with
cooking oil. Add turmeric and cumin seeds and toast for 1 minute or
until fragrant. Pour in egg mixture and grate over cheese. Once eggs are
set around the edges, begin to fold egg mixture over itself until
almost cooked. • Serve scrambled eggs and mushrooms on toast topped with
coriander leaves.
Per serve
1884kJ/451
calories; 33g protein; 26g fat (includes 9g saturated fat; saturated :
unsaturated fat ratio 0 : 53); 14g available carbs (includes 5g sugars
and 9g starches); 4g fibre; 464mg sodium
