ALFALFA, HAM & ALMOND SALAD

I’ve loved alfalfa sprouts since I can remember. Whilst some people think they taste like grass, I love their slightly crunchy texture and their little tendrils. I actually prefer alfalfa sprouts to lettuce, which I often find very boring and monotonous in salads. Alfalfa sprouts as a great source of folate, vitamin C & fibre. These little babies also contain vitamin K and E and are the only vegetable that continues to produce vitamins after they have been harvested! Try these sprouts in a salad, a stir-fry or in rice paper rolls.

This is the simplest salad I have made in a long time and was extremely fresh, quick to make and satisfying.

INGREDIENTS

• 100g alfalfa sprouts, washed & drained
• 75g cherry tomatoes, halved or 1 small tomato, roughly chopped
• 100g gluten-free 99% fat free ham, roughly chopped
• 1/2 a small ripe avocado, roughly chopped
• 1/2 a small red onion, finely chopped
• 1 tablespoon pine nuts
• 1 tablespoon sunflower seeds
• 1 tablespoon pepitas (pumpkin seeds)
• 2 tablespoons red wine vinegar 

PREPARATION 

1. Combine all ingredients, except for the vinegar, in a medium to large serving bowl. Drizzle red wine vinegar and a pinch of sea salt over the top and toss well to combine. Serve cold. 

Serves / 2 as a main or 4 as a side 

Total Preparation time / 10 minutes 

x Emily 

HAM, TOMATO & ZUCCHINI RISOTTO

This risotto was created out of thin air during one day when I had a double shift at work. I raced home, napped for 30 minutes, then rushed around my kitchen like a mad woman throwing together something for dinner. Being exhausted as I was and scatter brained (as I frequently am), I cooked the rice first instead of letting it cook with the stock and other ingredients. Unexpectedly this little error made the dish taste even better, as the rice became particularly tender, however not too soft. I highly recommend that everyone try to make a risotto this way at least once. The tomato, zucchini and ham were a great combination and tasted even better for lunch the next day. NB: I make my risottos with brown rice as it is better for me than white risotto rice. Brown rice has a lower GI rating than white rice and is packed with proteins, calcium, magnesium, fibre and potassium. 

INGREDIENTS

• 1 cup brown rice
• 2 cups water
• 1 teaspoon extra virgin olive oil
• 1/2 red onion (60-80g), finely chopped
• 1 garlic clove, diced 
• 1 cup salt-reduced vegetable stock 
• 2 tablespoons tomato paste
• 500g (or 5 small) tomatoes, diced 
• 2 medium zucchini (around 250g), diced 
• 100g reduced-fat ham, roughly diced
• 40g reduced-fat feta, crumbled 
• Optional- fresh chopped chives and/or parsley, to serve 

COOKING 

1. Bring the rice and 2 cups of water to the boil, covered, then simmer for 15 minutes or until all the water has been absorbed. Remove from the stove. 

2. Whilst the rice is cooking, prepare all the other ingredients. 

3. Heat the olive oil in a large, deep frying pan over medium heat and cook the garlic and red onion, stirring for 2 minutes or until onion has softened. Add the vegetable stock, tomato paste, tomatoes, zucchini and cooked rice and bring to the boil, covered. Reduce the heat to the lowest and simmer for around 10 minutes or until the rice is very tender and all of the liquid has been absorbed. Stir in the ham, then remove from the heat. 

Divide the risotto into four servings and top with 1/4 of the feta cheese and the herbs, if using. 

Serves / 4 
Total Preparation time & Cooking time / approx. 35 minutes 

x Emily 

HAM & TURKEY DIJON SALAD

I've become a great fan of super light dinners, as I do not get home any earlier than at least 8:45 four nights a week. This simple salad is such a dish. It is light, full of protein and vegetables and has a very zingy dressing. Even my salad hating fiancee Chris ate it and loved it! 

This salad is also great to eat on a terribly hot summers day, as the prep time is minimal and you don't have to slave in a hot kitchen. If you have other lean meats on hand you are welcome to use them. The mustard dressing is my favourite part of this dish. Ever since my dad started to make his own salad dressings, I have enthusiastically followed suit. The difference between homemade and store bought dressing is vast, as homemade dressing tastes a million times fresher. Try it out for yourself!

INGREDIENTS

Dijon Dressing 

• the juice of 1/2 a lemon
• 2 tablespoons dijon mustard
• 1 large garlic clove, crushed or finely chopped 
• 1 tablespoon water 

Salad

• 100g lean sliced turkey breast, chopped roughly into small pieces
• 100g lean sliced ham, chopped roughly into small pieces
• 100g cucumber, diced
• 2 tomatoes, diced 
• 2 generous handfuls of baby spinach 
• 1 handful of iceberg lettuce, torn 
• 50g low-fat feta, chopped into small pieces
• Optional- garnish with fresh herbs, such as finely chopped chives 

METHOD  

1. Place all dressing ingredients in a screw-top jar and shake well to combine. 

2. Place all salad ingredients in a medium serving bowl and toss well to combine. Drizzle mustard dressing over the top of the salad and enjoy! 

Serves / 2 
Total Preparation time / 10 minutes max

SIMPLE HAM & ALFALFA SALAD

I’ve loved alfalfa sprouts since I can remember. Whilst some people think they taste like grass, I love their slightly crunchy texture and their little tendrils. I actually prefer alfalfa sprouts to lettuce, which I often find very boring and monotonous in salads. Alfalfa sprouts as a great source of folate, vitamin C & fibre. These little babies also contain vitamin K and E and are the only vegetable that continues to produce vitamins after they have been harvested! Try these sprouts in a salad, a stir-fry or in rice paper rolls.

This is the simplest salad I have made in a long time and was extremely fresh, quick to make and satisfying.

INGREDIENTS

• 100g alfalfa sprouts, washed & drained
• 75g cherry tomatoes, halved or 1 small tomato, roughly chopped
• 100g gluten-free 99% fat free ham, roughly chopped
• 1/2 a small ripe avocado, roughly chopped
• 1/2 a small red onion, finely chopped
• 1 tablespoon pine nuts
• 1 tablespoon sunflower seeds
• 1 tablespoon pepitas (pumpkin seeds)
• 2 tablespoons red wine vinegar 

PREPARATION 

1. Combine all ingredients, except for the vinegar, in a medium to large serving bowl. Drizzle red wine vinegar and a pinch of sea salt over the top and toss well to combine. Serve cold. 

Serves / 2 as a main or 4 as a side 

Total Preparation time / 10 minutes 

x Emily 

BACON, EGG & POTATO LETTUCE CUPS

I occasionally find myself intensely craving a BLT club sandwich. I cannot for the life of me tell you where this desire comes from. This craving can never be completely and wholly satisfied, as I cannot eat the gluten-packed mayonnaise or thick white bread due to allergies and the fact that when served at restaurants this whopper of a sandwich can be very fattening. So when one cannot do, they create! Consequently this gluten & dairy-free spin on a BLT was made. Cherry tomatoes can be added to make it a more traditional BLT, however they would have to be oven-baked or pan-fried and on this particular day I wasn’t yearning for their acidity. Quite a light meal, protein-packed with eggs, low-fat bacon and ham, this little baby of mine will now serve all of my BLT future hankerings.

INGREDIENTS

Bacon, Egg & Lettuce cups 

• 75g weight watchers or low-fat bacon, fat removed, cut into small pieces
• 50g gluten-free ham, cut into small pieces
• 2 eggs (preferably free-range), hard boiled and roughly chopped 
• scant handful of fresh chives, finely chopped
• 500g potatoes, peeled and quartered
• 1/4 iceberg lettuce

Aioli

• 1/2 garlic bulb
• 1/2 teaspoon olive oil
• 1/2 cup 99% fat-free & gluten-free mayonnaise 

COOKING 

1. Preheat a fan-force oven to 180 degrees celsius (200 non fan-forced). Bring a large saucepan of water to the boil. Add potatoes and cook for 15-20 minutes or until tender. Drain well in a colander with cold water. When cool, cut into small pieces. 

2. Meanwhile, make aioli by drizzling olive oil over garlic and wrapping completely with al foil. Place in the preheated oven and bake for 20 minutes or until garlic is roasted and tender. Remove from oven, leave to cool for 5 minutes, then remove garlic from skins by squeezing gently. Place in a small bowl with mayonnaise and whisk well to combine. (Note - you will only need to use 1/2 of the aioli for this recipe - save the rest to use as a dipping sauce for another dish). 

3.  Combine 1/2 of the aioli, potato, ham, bacon and chives in a large bowl. Stir well to mix. Serve on top of lettuce whole leaves with sea salt scattered on top and/or parmesan cheese shavings if not dairy-free. 

Serves / 4 
Total Preparation time /  10 minutes (not including boiling the eggs)
Total Cooking time / 30 minutes

x E

PASTA CARBONARA SANS DAIRY

If someone told me a few months ago that Pasta Carbonara could be made without using dairy products, I would have laughed in their face. Thanks to the amazing Feast SBS food magazine, I can now consume one of my all-time favourite meals without using milk, cream or butter. Did I mention that it is also gluten-free? Traditional spaghetti alla carbonara is made with pork, egg, cheese and black pepper, however I omitted the pork for the lighter ham option. Spaghetti alla carbonara is thought to have been created by the miners in the Apennine mountains who introduced it to Rome. However, another theory is that this dish originated in World War 2 when American servicemen based in Rome had their bacon & eggs rations prepared by local cooks.

INGREDIENTS

• 500g gluten-free pasta 
• 5 garlic cloves, finely chopped
• 1 tablespoon coconut oil
• 1/2 cup (125ml) dry white wine
• 150 - 175g gluten-free ham, roughly shredded
• 3 eggs, lightly beaten (preferably free-range)
• 1/4 cup pecorino (sheep's cheese), finely grated 

COOKING 

1. Bring a large saucepan of water to the boil, with the lid covered. Add pasta to the saucepan and cook, uncovered, for around 8-10 minutes or until pasta is al dente or slightly tender. Save 125ml (1/2 a cup) of the pasta cooking liquid. Drain well, rinsing with cold water. 

2. Meanwhile, heat coconut oil in a large deep frying pan over medium heat. Add garlic and cook for 3-4 minutes or until garlic starts to colour. Remove the garlic with a slotted spoon and place in a small bowl or plate. Set aside. 

3. Add shredded ham to the pan. Cook, stirring, for 4 minutes or until ham starts to brown. Add white wine to pan and stir for 30 seconds, then remove from heat. 

4. Return pan with the ham to the heat. Add 2 tablespoons pasta cooking liquid and cook for 30 seconds or until heated through. Add the cooked pasta to the pan with the remainder of the cooking liquid. Pour the eggs into the pan and toss until ingredients have just combined and the eggs have started to set. Place pasta into four separate bowls, season with sea salt & pepper and drizzle with the pecorino cheese. Sprinkle cooked garlic pieces over pasta. 

Serves / 4 

Total Preparation time / 8 minutes 

Total Cooking time / 20 minutes 

BLACK BEAN TACO BAKE

I’ve gone crazy for black beans recently. I’m so glad they have come in my life as they are fast becoming my substitute for rice or other grains. Today’s dinner was a dish I invented whilst walking my little puppy Buddy this afternoon. I suppose it’s similar to nachos. Whilst the recipe does seem detailed and time-consuming, there are a few shortcuts that you can take- for example, you can buy already cooked black beans instead of soaking them for 4 hours first and then cooking for 30 minutes. You can buy pre-made taco seasoning if you do have the spices to make your own. You can add cheese and/or light sour cream if you do not have a dairy allergy, however this does increase the calories. One tip- keep an eye on the oven as the taco shells do crumble quickly and can become mashed. Do not watch sex and the city and leave them for a whole episode- whoops!

INGREDIENTS


Filling

• 8-10 jumbo tacos, roughly torn 
• 1 red onion, finely chopped
• 1 medium green capsicum, finely chopped
• 1 x 800g tin diced tomatoes 
• 2 shallots, finely chopped
• coconut oil, liquid form
• 1 cup black beans (either raw black beans or 400g tin cooked black beans)
• 3 cups vegetable stock 
• Optional- light grated cheese
• Optional- a few slices of gluten free ham, finely torn

Taco seasoning 

• 1 teaspoon smoked paprika
• 1 teaspoon ground coriander
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/4 teaspoon chilli powder
• 1 teaspoon mustard powder
• 1/4 sea salt 

Guacamole

• 1 ripe avocado, 
• 2 garlic cloves, minced or finely chopped
• 1 teaspoon lime juice
• sea salt to season

COOKING 

1. If using raw black beans, soak in a large saucepan overnight or for at least 4 hours, making sure that there is three times as much water as beans. After soaking, drain well. (If you are using already cooked black beans, skip step 1 & 2). 

2. Heat 3 cups vegetable stock in a medium saucepan with the black beans. Bring to the boil, then simmer for 30 minutes or until beans are cooked and tender. Remove from heat and drain. (Tip- taste 4-5 beans to make sure that they are all tender). 

3. Whilst performing step 1 & 2, preheat fan-forced oven to 200 degrees celsius. Lightly grease a deep overproof pan with coconut oil. Add torn taco shells, tomatoes, red onion, ham and capsicum. Make taco seasoning or use pre-made taco seasoning. Combine taco seasoning with drained black beans and toss to combine. Pour beans over the vegetable mixture and toss well. Sprinkle cheese over the top, if not dairy intolerant. Bake for 15-20 minutes, then serve with homemade guacamole and shallots sprinkled on top. 

Serves / 4 

Total Preparation time / 4 hrs 30 minutes (if cooking black beans from scratch) / 30 minutes

Total Cooking time / cooking black beans from scratch - 50-55 minutes / already prepared black beans - 20-25 minutes

x E

JAPANESE POTATO & HAM SALAD

Potato salad always makes me think of picnics, which makes me think of summer, which makes me think of parks, which makes me think of free-spirited children running without a care in the world. I made potato salad today as I was feeling a little nostalgic for Brisbane summer, as the weekend was cold (for our city), rainy and dreary. This salad is adapted from Australian Women’s Weekly cookbook ‘Japanese’ cuisine, however I think the use of mayonnaise is a little too Western for authentic Asian cooking (as is fried chicken sushi!). We Westerners can really bastardise other cultures cuisines, can’t we? Saying that, this fresh herb salad really does taste delectable! 

INGREDIENTS

• 700g pink potatoes, peeled and cut into small even chunks
• 80g gluten-free ham (such as Milano), cut into thin strips
• 1/2 a continental cucumber, chopped into small pieces 
• 1/4 cup finely chopped fresh parsley
• 1/4 cup finely chopped fresh chives 
• 1/3 cup 97% fat-free mayonnaise
• 2 tablespoons sesame seeds 
• 2 tablespoons rice wine vinegar
• sea salt & pepper
• 2 tablespoon sesame seeds

COOKING 

1. Bring a medium saucepan of water to the boil. Add chunks of potatoes and cook in boiling water for around 12 minutes or until the potato is tender (that is, a fork can be easily stuck through a piece of potato). When cooked, drain in cold water twice, draining well. 

2. Meanwhile, make the mayonnaise dressing by combining the mayonnaise, parsley, chives, sesame seeds, salt & pepper and vinegar in a small bowl and stirring to combine. 

3. Place cooked potato in a large serving bowl, along with ham and cucumber. Add dressing to the potato and toss well to combine. Stand for at least 15 minutes before serving. Serve cold. 

Perfect for a picnic! 

Serves / 4 as a salad or side

Total Preparation time / 15 minutes 

Total Cooking time / 15 minutes 

x E