THE GOOD CARBS KITCHEN

CRISPY CAULIFLOWER WITH BUCKWHEAT AND PINENUTS 
0:10 Prep • 0: 30 Cook • 6 Servings • Easy


1 medium cauliflower
2 tablespoons olive oil
sea salt flakes
¾ cup raw buckwheat groats, rinsed
⅔ cup medium pitted black olives, roughly chopped
2 tablespoons salted capers, rinsed and drained
3 tablespoons toasted pine nuts
2 tablespoons currants

Dressing
1 garlic clove, crushed
1 handful parsley, chopped
⅓ cup olive oil
2 tablespoons lemon juice
sea salt flakes and freshly ground pepper

Preheat the oven to 190°C/375°F (fan 170°C/325°F). Line a baking tray with baking paper. • Rinse the cauliflower and cut through the thick core into quarters. Cut each quarter into thick slices and put into a bowl. If you prefer, cut them into large florets. Pour over the oil, sprinkle with a little salt and toss. Arrange the cauliflower on the tray and roast for 20–25 minutes, or until crispy and slightly charred. Set aside to cool. • While the cauliflower is roasting, bring a pot of water to the boil, tip in the buckwheat and simmer for 8–10 minutes, or until al dente. Drain, rinse and leave to cool to room temperature. • Whisk together the dressing ingredients, adding salt and pepper to taste, to make a chunky thick dressing. Watch the amount of salt you use, as both the capers and olives will provide a briny tang. • Put the cauliflower, buckwheat, olives, capers, pine nuts and currants in a bowl. Pour over the dressing and lightly tumble together. Serve at room temperature.

NUTRITION
Per serve 1505kJ/ 360 calories; 6g protein; 27g fat (includes 3.5g saturated fat; saturated : unsaturated fat ratio 0.15); 21g available carbs (includes 5.5g sugars and 15.5g starches); 5.5g fibre; 255mg sodium; 505mg potassium; sodium : potassium ratio 0.5.

RECIPE
The Good Carbs Cookbook, Murdoch Books.

 

POTATO AND CAULIFLOWER MASALA DOSA
0:20 Prep • 0: 30 Cook • 6 Servings • Spice night


Masala 
300g (10oz) potatoes, cut into 3 cm (1¼in) cubes
350g (12oz) cauliflower, cut into small florets
2 tablespoons curry leaves, plus extra to serve
olive oil spray
1 brown onion, sliced
2 long green chillies, sliced, plus extra to serve
30g (1oz) piece fresh ginger, finely grated
2 teaspoons yellow mustard seeds
1 teaspoon cumin seeds
½ teaspoon ground turmeric
coriander (cilantro) sprigs, to serve
150g (5½oz) reduced-fat plain yoghurt

Dosa 
½ cup chickpea flour (besan)
½ cup wholemeal (wholewheat) flour
¼ cup rice flour
1 small handful coriander (cilantro), finely chopped
olive oil spray

To make the masala: Put the potatoes in a saucepan of water and bring to the boil over high heat. Reduce the heat and cook for 8 minutes. Add the cauliflower and cook for a further 2–3 minutes or until the cauliflower is tender and the potatoes are soft when tested with a knife. Drain the vegetables and set aside. • Lightly spray the extra curry leaves with olive oil. Cook in a large non-stick frying pan over medium heat for 1–2 minutes or until crisp. Remove from the pan and set aside. • Spray the frying pan with olive oil and place over medium heat. Cook the onion, stirring, for 2–3 minutes or until softened. Add the chillies, curry leaves, ginger, mustard seeds, cumin seeds and turmeric. Cook, stirring, for 2–3 minutes or until aromatic. Add the potatoes, cauliflower and ¼ cup water. Stir for 1 minute or until the mixture is combined and the potatoes are slightly mashed. Cover and keep warm while you cook the dosa.

To make the dosa: Combine the flours with 1¼ cups water and whisk to make a runny batter. Stir in the coriander. Spray a large frying pan with olive oil and place over medium heat. Add one-quarter of the batter to the pan, tilting and swirling to make a thin round. Cook for 2 minutes, then turn over and cook for 1 minute or until golden. Transfer to a plate and repeat with the remaining batter to make four dosa in total.

To serve: Divide the potato mixture among the dosa, fold over and top with the yoghurt, coriander sprigs, chilli and fried curry leaves. Sprinkle with freshly ground black pepper and serve.

NUTRITION
Per serving Energy 1225kJ/290 cals; protein 13g; fat 4g (includes 1g saturated fat; saturated : unsaturated fat ratio 0.33); carbohydrate 48g (includes 9g sugars and 39g starches); 8g fibre; 50mg sodium; 1070mg potassium; sodium : potassium ratio 0.05.

RECIPE
Dr Alan Barclay, Reversing Diabetes, Murdoch Books.

 

POTATO SALAD WITH RED ONION 
0:10 Prep • 0:15 Cook • 6 Servings • Easy


Photo: @megannevans.photography

INGREDIENTS
1kg (2lb 2oz) GiLicious™ potatoes,
¼ cup (60ml) extra virgin olive oil
Juice of 1 lemon
1 tablespoon white wine vinegar
½ medium red onion, cut into 2cm (¾in) pieces or finely diced if preferred
1 cup Italian parsley leaves, coarsely chopped
Sea salt and ground black pepper to taste

METHOD
Place potatoes in a saucepan of salted boiling water and cook until just tender. Drain potatoes and place in a bowl. • Whisk together the olive oil, lemon juice and vinegar in a separate bowl. Add dressing to the warm potatoes, together with the finely sliced or diced red onion and chopped parsley, and toss well. • Season with salt and pepper to taste and serve warm or cold.

NUTRITION
Per serving Energy 725kJ/174 cals; Protein 4.9g; Fat 9.8g (includes 1.5g saturated fat; saturated : unsaturated fat ratio 0.18); Carbohydrate 18.5g (3.5g sugars, 15g starch), Fibre 4g; Sodium 221mg; Potassium 971mg (sodium : potassium ratio 0.23)

RECIPE