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.
FERMENTED BEETROOT, CARROT AND CAULIFLOWER
The
vegetables must be of the highest quality for fermenting. Broccoli
florets the same size as the cauli or small trimmed halved Brussels
sprouts make a lovely ‘green’ addition. Other than the ratio of sea salt
to water for the brine, there’s no standard recipe. You create your
own.
3 garlic cloves, peeled and bruised (optional)
2 cups small cauliflower florets, rinsed in cold water
2 large carrots, peeled, cut into thin sticks
3 tablespoons (12 teaspoons) sea salt
3 cups (1.25 litres/24 fl oz) filtered water
Place
the garlic in the bottom of clean jars or large container. Cover with
even layers of beetroot, cauliflower and carrot leaving a space at the
top of about 2.5 cm (1 inch). • Dissolve sea salt in the water and pour
slowly over the vegetables. Use a thin utensil (a chopstick is ideal) to
release any trapped air bubbles. Add more brine if necessary to
completely cover the vegetables. Weigh the vegetables down with the
weight of choice. • Cover each jar with a tight lid, airlock lid,
cabbage leaves or coffee filter secured with a rubber band. • Ferment at
room temperature until the desired flavours and textures are achieved.
If using a tight lid without an airlock, “burp” daily by gently starting
to unscrew the lid to release excess pressure. Once the vegetables are
finished, secure with a tight lid on the jars and move to cold storage
or refrigerate.
Per serve
430kJ/103
calories; 5g protein; 0.5g fat (includes 0g saturated fat; saturated :
unsaturated fat ratio 0.0); 15g available carbs (includes 15g sugars and
0g starches); 9.5g fibre; 3065mg sodium; 920mg potassium; sodium :
potassium ratio 3.3
A DOLLOP MAKES A DIFFERENCE
Jalna
yoghurt is made the traditional pot set way to produce a thick and
creamy texture. Inspired by the flavour, colour, texture and taste of
the vegetable garden, they have developed a range of recipes to help us
up our veg intake by adding a dollop of their pot-set Greek yoghurt
toppings. They have kindly shared the following recipes with GI News
readers.
QUINOA CRUSTED VEGGIE CAKES WITH HORSERADISH YOGHURT
Horseradish
yoghurt is a great way to add oomph to veggie fritters. Add other
vegetables such as wilted kale, grated eggplant, zucchini or corn and
substitute wasabi for horseradish and amaranth for quinoa if you wish.
Serves 6
400g (14oz) can cannellini beans, rinsed and drained
400g (14oz) can chickpeas, rinsed and drained
1 cup coriander leaves
1 medium red chilli, seeded and chopped
1 clove garlic, crushed
1 egg, lightly beaten
1 tbsp Greek yoghurt
1 cup cooked quinoa
⅓ cup edamame, blanched
⅓ cup green peas, blanched
1 green onion, finely sliced
⅓ cup quinoa flour
2 eggs, lightly beaten with
2 tbsp Greek yoghurt
1½ cups quinoa flakes
Vegetable oil or oil spray
Lemon wedges to serve
Horseradish yoghurt
1 cup Greek yoghurt
1½ tbsp (6 tsp) prepared horseradish
1½ tbsp (6 tsp) lemon juice
Salt and cracked pepper, to taste
Preheat
oven (220°C/200°C fan forced) and line a baking tray with baking paper •
Puree cannellini, chickpeas, coriander, chilli, garlic, egg and
yoghourt in a food processor until coarsely mashed but mixture holds
together. • Place mixture in a large bowl and add quinoa, edamame, green
peas, green onion, and salt and pepper to taste if desired. Shape
approx ¼ cup of mixture into balls and flatten slightly. Dip in flour,
dust off excess, dip in egg and yoghurt mix, then roll in quinoa flakes.
• Spray or lightly brush with oil and bake, for 20 minutes or until
golden, turning halfway through. • To make horseradish yoghurt, place
all ingredients in a bowl & whisk to combine. • Serve fritters
with horseradish yoghurt and lemon wedges.
Per serve
2025kJ/485
calories; 25g protein; 10g fat (includes 2.5g saturated fat; saturated :
unsaturated fat ratio 0.33); 64g available carbs (includes 15g sugars
and 49g starches); 15g fibre; 465mg sodium; 943mg potassium; sodium :
potassium ratio 0.49
