THE GOOD CARBS COOKBOOK
The Good Carbs Cookbook (by Alan Barclay, Kate McGhie and Philippa Sandall) published by Murdoch Books
helps you choose the best fruits, vegetables, beans, peas, lentils,
seeds, nuts and grains and explains how to use them in 100 refreshingly
nourishing recipes to enjoy every day, for breakfast, brunch, lunch,
dinner and dessert. The recipes are easy to prepare, (mostly) quick to
cook, long in flavour and full of sustaining goodness, so you feel
fuller for longer. There is a nutritional analysis for each recipe and
tips and helpful hints for the novice, nervous, curious or time-starved
cook.
FREGOLA AND BLOOD ORANGE SALAD WITH FENNEL
Every
ingredient in this lively salad says Italy. Red-fleshed blood oranges
were developed in Sicily, while subtle, aniseedy fennel is everywhere in
Italy. Fregola is a type of Sardinian pasta, not dissimilar to
couscous. During processing, the durum wheat flour is mixed with water,
rolled into tiny pebbles, sundried and roasted giving it a rustic
quality. The flavour is improved if the fregola is cooked in a
flavoursome stock. It should take no more than 10–12 minutes of cooking
to be al dente. You can substitute with Israeli (pearl) couscous or orzo
if you wish. Preparation time: 25 minutes •Cooking time: 12 minutes •
Serves: 6
2 cups fregola
4 blood oranges
4 flat anchovy fillets, drained
1 garlic clove, peeled
½ teaspoon chilli flakes
3 tablespoons lemon juice
3 tablespoons olive oil
1 medium fennel bulb, trimmed and thinly sliced
freshly ground pepper
Bring
a medium pan of salted water to the boil and add the fregola. Boil for
about 15 minutes or until cooked through. Drain, refresh under cold
water and set aside to drain and dry. • Slice the peel and white pith
from the oranges and slice into thin rounds. Arrange in a circular
pattern on a serving dish. • Mash the anchovies with the garlic and
chilli flakes and then whisk in the lemon juice and oil. • Put the
well-drained and cooled fregola and the fennel in a bowl, add the
anchovy dressing and toss to combine all the ingredients. Pile the
mixture on top of the oranges and season generously with pepper.
Per serve
1050kJ/250
calories; 6g protein; 10g fat (includes 1.5g saturated fat; saturated :
unsaturated fat ratio 0.18); 33g available carbs (includes 8.5g sugars
and 24.5g starches); 4.5g fibre; 165mg sodium; 315mg potassium; sodium :
potassium ratio 0.52
ANNEKA MANNING’S BAKE CLUB
Anneka Manning is an author, food editor, cooking teacher, home
economist, mother of two and the founder of BakeClub. With over 27
years' experience, she specialises in teaching the ‘why’ behind the
‘how’ of baking, giving home cooks the know-how, understanding and skill
to bake with confidence and success, every time. You can follow her on Twitter, Facebook or check out her website.
MANDARIN ROASTED ALMOND CAKES.
These
gluten-free cakes are a play on the original (and wonderful) Middle
Eastern orange cake from the one-and-only Claudia Roden. The ground
roasted almonds give a lovely ‘toasted’ flavour but you can substitute
pre-ground almond meal. To roast and grind the almonds, spread on an
oven tray and place in an oven preheated to 180°C/350°F for 8-10 minutes
or until aromatic. Cool on the tray before processing in a food
processor until finely ground. Makes: 12 • Prep: 20 minutes (+ 30
minutes simmering and 15 minutes cooling time) • Bake: 15–18 minutes
2 large mandarins
olive oil spray, to grease
½ cup instant polenta
80g (2½oz) natural almonds, roasted, finely ground
½ tsp baking powder
3 eggs, at room temperature
¾ cup raw caster sugar
2 tsp natural vanilla essence or extract
icing sugar, to dust (optional)
Put the mandarins (skin
and all) in a small saucepan and cover with water. Bring to the boil
and simmer for 30 minutes or until very soft when tested with a skewer.
You may need to place a small saucer over the mandarins to keep them
submerged. Remove from the water and set aside to cool slightly. •
Meanwhile preheat the oven to 180°C (350°F). Brush a 12-hole 80ml
(⅓-cup) muffin tin with the melted butter to grease. • Combine the
polenta, roasted almond meal, and baking powder in a medium bowl and mix
well to combine evenly. • Quarter the mandarins and remove and discard
any centre core or seeds. Puree in a food processor or blender until
smooth. • Put the eggs, sugar and vanilla in a medium mixing bowl and
use an electric mixer with a whisk attachment to whisk until very thick
and pale and a ribbon trail forms when the whisk is lifted. Add the
mandarin puree and use a spatula or large metal spoon to fold in until
just combined. Add the polenta mixture and fold together until evenly
combined. • Divide the mixture evenly among the muffin holes (pouring
the mixture from a jug or using a ladle works well). • Bake in preheated
oven for 15-18 minutes or until the cakes are firm to the touch on the
top and cooked when tested with a skewer. Remove from the oven and cool
in the tin for 10 minutes. Use a palette knife to ease the cakes out of
the tin and transfer to a wire rack. Serve warm or at room temperature
dusted with a little icing sugar if you wish.
Per cake
Energy:
560kJ/130cals; Protein 3.5g; Fat 5g (includes 1g saturated fat;
saturated : unsaturated fat ratio 0. 25); Available carbohydrate 18.5g
(includes 15g sugars, 3.5g starches); Fibre 1g; Sodium 40mg; Potassium
95mg; sodium to potassium ratio 0.42
