FREEKEH VEGETARIAN SALAD

Move over quinoa, theres another grain on the block; Freekeh (pronounced free-ka). Freekeh is a wholegrain wheat cereal that has rapidly become popular in the western world, even though it has been considered a staple in the Middle East for over 2000 years. 

Freekeh, which translates ''to rub'' in Arabic, is made by roasting the young grains of durum wheat and threshing them to remove the chaff (the dry, scaly casings of the grain). What remains is a toasted/roasted grain with a nutty and slightly smoky taste. Because Freekeh is made from wheat, it is therefore not gluten or wheat free. 

This ancient grain is very high in nutrients, as the grains are still green when they are harvested. As a result, freekeh contains more protein, vitamins and minerals that other more mature grains. Some of the vital nutrients that this grain contains include calcium, potassium, iron, zinc and magnesium. Freekeh has a low GI rating of 43, which means that a serving of this grain leaves you feeling fuller for longer as it is a slow-release energy food. Freekeh also contains FOUR times the fibre of brown rice! 

You can use this humble grain as a breakfast cereal, as a replacement for rice or pasta or served cold in a salad (see recipe below). The cooking time is similar to that of brown rice, as is the cooking process. 

I used vegetable stock to cook my freekeh, as the added flavour meant that I did not have to prepare a dressing for the salad. You can add any vegetables you have on hand to this salad; such as cooked artichokes, cucumber, capsicum etc. The vegetables in my ingredients list were what was in my fridge. Make sure you add some beans or lentils for added protein. 

INGREDIENTS

• 5 cups (1.25 litres) Massel vegetable stock or water 
• 2 cups (350g) roasted wholegrain freekeh 
• 1/2 bunch of kale, washed & torn into small pieces
• 1 garlic clove, finely chopped
• 1 tablespoon coconut oil
• sea salt
• 2 large tomatoes, finely chopped
• 1 small roasted beetroot, finely chopped or 1/2 tin of beetroot slices, finely chopped
• 1 x 400g tin of cannellini beans, washed & drained 
• 1 ripe avocado, scooped into small pieces
• 3 tablespoons of parsley, roughly chopped

COOKING 

1. Bring the stock / water and freekeh to the boil over high heat in a small covered saucepan. When boiled, reduce the heat to a simmer and leave to cook with the lid slightly askew. Simmer for around 35 - 45 minutes or until the liquid has been absorbed and the freekeh is tender to taste. Remove from heat and leave to cool for a few minutes. 

2. Whilst the freekeh is cooking, use this time to chop the tomatoes, beetroot, avocado, parsley and wash & rinse the beans. 

3. Once you have prepared the ingredients in step 2, heat a fan-force oven to 180 degrees celsius and line a large baking tray with baking paper. Toss the torn kale, garlic, oil and a few sprinkles of salt until combined and lay the kale on the prepared tray. Cook for 5-7 minutes or until the kale has shrivelled up slightly but is not burnt. Remove from the oven and leave to cool. 

4. Toss the remaining ingredients in a large bowl with the cooked freekeh, then serve equally into four bowls. Place the kale carefully on top of each serving, so that it stays crispy. 

Serves / 4 

Total Preparation & Cooking time / 40 - 50 minutes 

x Emily 

SWEET POTATO BOATS with LIME CORN SALSA

This is one of my favourite dinners to eat when I know that I am going to be eating late. I love baked sweet potato and have never cared about the carbohydrate content of these; as they are low in GI (much lower than other types of potato) and therefore keep you feeling fuller for longer. Preparing corn kernels from a corn on the cob can be a little fiddly, but taste much nicer (and have a much smaller sugar content) than using canned. I know this taste article on preparing corn kernels very useful - http://www.taste.com.au/how+to/articles/810/how+to+remove+corn+kernels. I make the salsa and bake the sweet potato during the day so that this meal is ready for me when I get home at 9pm most nights. The sweet potato do not get soggy as I wrap them individually in aluminium foil once they have cooled. And on a side note; this is one of the only vegetarian dishes that my fiancee does not complain about! So that's a win all in itself. I kept the salsa very simple as I wanted to keep the recipe low-fuss, however you could add all types of herbs to it, such as fresh chives, coriander, basil and/or spices such as ground sumac, paprika and/or pepper. 

INGREDIENTS

Sweet potato boats 

• 2 medium sweet potatoes, washed and cut in half 
• coconut oil
• sea salt 

Lime corn salsa

• 4 small to medium corn cobs, husks / silks stripped and kernels removed (see website link above)
• 1/2 large green capsicum, seeds & membrane removed, roughly chopped
• 2 medium tomatoes, roughly chopped
• 1 medium lebanese cucumber, roughly chopped
• 2 spring onions, finely chopped
• the juice of 1 medium lime
• sea salt

COOKING 

1. Preheat a fan force oven to 220 degrees celsius. Line a baking tray with baking paper. 

NB: If you want to decrease the time the sweet potato cooks in the oven place the sweet potato halves on a plate covered with glad wrap in the microwave for five minutes. 

2. Lightly brush the cut part of the potato with coconut oil and sprinkle a small amount of salt on top. Bake in the oven for 25-35 minutes, until the potato is golden and/or a fork can be inserted in the middle of the potato with little resistance. (The baking time will be longer if you do not use a microwave first or if your sweet potato halves are bigger than mine were). Remove from the oven when cooked to your satisfaction.  

3. Whilst the sweet potato is baking, bring a small to medium pot of lightly salted water to the boil over medium-high heat. When the water has boiled add the corn kernels and cook for just a few minutes, making sure to taste the corn every so often. When the corn is tender but not mushy remove from the heat and drain with cold water. Place the corn, capsicum, tomato, cucumber, spring onion and lime in a medium bowl and sprinkle a small amount of salt on top. Toss well to combine. 

4. Leave the sweet potato halves to cool for just a few minutes so that they are able to be handled. Scoop out some of the now soft flesh of the potato and scoop the corn salsa into this hole until overflowing. The scooped out flesh of the sweet potato can be mixed in with the salsa or can be eaten as a side. 

Serves / 4 / 1 sweet potato half per person

Total Preparation time / 15 minutes 

Total Cooking time / 40 minutes maximum 

x Emily 

VEGETARIAN INDIAN STIR FRY

A lovely client gave me this recipe, from good food.com.au, which I modified slightly to make it more accessible and simple for our meatlessmonday. The paw paw peel was just something I picked up as a one off at the markets, however you can use leeks as well. The tomato sauce may sound funny with the dish (as I first thought), but it really works well. The eggs are added in just for a little protein due to the lack of meat. Enjoy this Monday's meatless dish as I have; I've made it twice in the past 4 days! x x 

INGREDIENTS

• 225g rice stick noodles
• 150g / 1 cup fresh or frozen peas
• 1 head of broccoli, cut into small florets
• 1 tablespoon sesame oil
• 2 spring onions, finely chopped, plus extra, to serve
• 2 garlic cloves, finely chopped
• 10 curry leaves
• 2 carrots, roughly grated
• 1 red capsicum, finely chopped
• a handful of thinly sliced raw paw paw peel or 2 leeks, finely sliced
• 3 tablespoons tomato sauce
• 2 tablespoons soy sauce
• 4 hard-boiled free-range eggs, peeled & cut into wedges 
• Optional- a large handful of cashews & lime wedges 

COOKING 

1. Bring a medium pot of water to the boil and add the rice noodles. Cook for only a few minutes, until tender but not mushy. Remove from heat and strain in a colander, placing the noodles under cold water and separating them with clean hands so they do not stick. 

2. Meanwhile, bring a small pot of water to the boil and add the peas and broccoli florets, cooking until tender. Drain well and keep warm. 

3. Heat the oil in a wok and swirl to coat. Add the spring onions and garlic and cook for a minute or two, stirring often, until fragrant but not burnt. Add the curry leaves and continue to cook for another minute. Add the carrot, capsicum and paw paw peel or leek and stir for another minute. 

4. Add the cooked noodles, peas and broccoli to the pan as well as the tomato sauce and soy sauce. Stir constantly until all ingredients are heated through and combined together. Stir vigorously so the noodles do not stick. Evenly distribute the noodles into four bowls, garnished with the egg wedges, cashews and lime wedges if using. 

Total Preparation time / 15 - 20 minutes (including cooking the eggs)

Total Cooking time / 15 minutes 

Serves / 4 

x Emily 

SILVERBEET & CHICKPEAS with TAHINI DRESSING

Janella Purcell’s Wholefood Kitchen is one of my all time favourite cookbooks. It got a little misplaced in our big house move, so I was so happy to dig it up the other day and immediately started tagging away at the recipes I wanted to make. First up is this vegetarian delight Silverbeet & Chickpeas with Tahini Dressing. If you are not a fan of silverbeet or have none on hand, Janella suggests using kale. Purcell writes that this dish has Lebanese origins and is one that she grew up on. The spices & salt really liven up the taste of the silverbeet and chickpeas, so make sure to use them. 

INGREDIENTS

Silverbeet & Chickpeas

• 1 tablespoon coconut oil
• 1 brown onion, finely sliced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 5 generous handfuls of silverbeet, stems removed, washed & roughly chopped
• 1 x 400g tin chickpeas, washed & drained
• 1/2 teaspoon sea salt

Dressing

• 1/2 cup hulled tahini 
• juice of 1 medium lemon
• 2 garlic cloves, crushed
• sea salt 
• water 

COOKING 

1. Heat a large deep frying pan or saucepan over medium heat and swirl the oil to coat. When the oil is warm add the onion and garlic, stirring frequently until the onion is transparent. Add in the cumin and coriander, adding a few splash of water if the spices stick to the pan. Stir in the spices, then toss the silverbeet into the pan. Toss the silverbeet in with the other ingredients until it is well combined. Place the lid on the pan and cook for 2-3 minutes or until the silverbeet has wilted. Change the stove to low heat, add the chickpeas to the pan and mash a little until the chickpeas are slightly deformed. Remove from heat, add the salt and season to taste. 

2. To make the tahini dressing; first stir the tahini so that the oil no longer separates from the tahini paste. Combine all ingredients except for the water and stir/whisk to combine. Add small splashes of water (or more lemon juice if you like a sour taste) until the dressing is smooth and runny. 

3. To serve; place the silverbeet and chickpeas in a bowl/plate and drizzle the tahini dressing on top. 

Total Preparation time / 12-15 minutes 

Total Cooking time / 15 minutes 

Serves / 4 

x Emily 

MEATLESS MONDAY- PUMPKIN, CHICKPEA & BLOOD ORANGE SALAD

It’s been rough and tough renovating a house over the last eight weeks. It has been emotionally and physically draining being at work and the house 12-14 hours a day, however the most difficult part for me has been not having time to cook. I feel lost and adrift without my ‘me’ time to experiment with new recipes, seasonal flavours and writing my thoughts down every day. So when I get a window of a few hours that does not consist of work, renovating or exercise I jump at it with arms wide open. That is exactly what I did yesterday (Sunday) and my enthusiasm lead to this sunny salad. Happy meatless Monday everyone. 

INGREDIENTS

Salad

• 450g Jap or other type of pumpkin, skin and seeded removed, cut into 4cm pieces
• 200g cooked chickpeas
• 1-2 tablespoons coconut oil
• 3cm fresh ginger, finely grated
• 1 large garlic clove, finely chopped
• 2 large handfuls of baby spinach, washed 
• the flesh of a blood orange, skin removed and chopped into even pieces
• the seeds of one pomegranate, washed 

Dressing

• 3 tablespoons maple syrup
• 1 tablespoon apple cider vinegar
• 2 tablespoons water 

COOKING

1. Preheat a fan-forced oven to 180 degrees celsius and line a large baking tray with baking paper. Combine the cut pumpkin, chickpeas, oil, ginger and garlic in a large bowl and toss/stir well to combine. Spread the pumpkin mixture out on the prepared tray and roast in the oven for 15-18 minutes or until the pumpkin is soft but not mushy. Remove from the oven. 

2. Meanwhile, make the dressing by combining the ingredients in a small jar or cup and stirring well. 

3. Prepare the salad by placing the baby spinach in a large serving bowl, then topping with the cooked pumpkin and chickpeas, then add in the blood orange and pomegranate and the dressing. Toss to combine all the flavours and serve whilst the pumpkin is still warm. 

Serves / 4

Total Preparation time / 10 minutes 

Total Cooking time / 25 minutes 

x Emily 

VIETNAMESE SHREDDED CHICKEN SALAD

I love making this recipe during summer, as it is fresh, light and filling. If you are looking for a substitute for chicken, 300g of tofu will do nicely. Don't be put off by the ingredients list and cooking steps, as this salad is really quite simple to make. It also serves EIGHT, which is wonderful for those of you out there that are not cooking crazy and want a dish to last you lunch and dinner for several days.  I've kept this salad as basic as possible, however you could add red cabbage, ginger, coriander, mint and other vegetables and herbs. 

INGREDIENTS

Salad

• 2 x 250g chicken breast fillets, fat removed 
• 300g wombok (Chinese cabbage), finely shredded
• 2 large carrots, grated
• 250g cucumber, roughly chopped
• 100g green beans, trimmed and roughly chopped 
• 3 green shallots, finely chopped
• 200g rice vermicelli noodles 
• Optional- extra shallots, fresh coriander 

Dressing

• the juice of 3 large limes or 4 small to medium limes 
• 2 teaspoons fish sauce
• approximately 6 tablespoons water 
• 4 tablespoon soy sauce
• 3 tablespoons apple cider vinegar or rice wine vinegar
• 2 garlic cloves, finely chopped 

COOKING

1. *Because step 1 involves poaching the chicken, which takes around 25 minutes, you can use this time to prepare the vegetables*.  Place the chicken breasts in a medium saucepan and cover with water. Bring to the boil, covered, then simmer for 10 minutes. Turn off the stove and let the saucepan stand, covered, for 5 minutes. Remove the poached chicken from the pan and leave to cool for a few minutes. 

2. Meanwhile, make the dressing by combining all the ingredients in a small bowl and stirring well. Taste the dressing as you go and add more of any ingredient if need be. 

3. When the dressing is finished, soak the noodles in a large bowl or pot with boiling hot water. Make sure all the noodles are covered with water and leave to stand for 5 minutes or until the noodles are soft. Drain well in a colander or large sieve and rinse with water until cool enough to handle. I like to cut the noodles with kitchen scissors so they are easier to toss and serve. 

4. When the chicken is cool enough to handle, shred into small pieces. 

5. Combine the shredded chicken, wombok, grated carrot, cucumber, green beans, shallots and cooked vermicelli noodles in a large serving bowl. Drizzle the dressing over the top and toss well to combine. Serve, topped with extra chopped green shallots or coriander, if you wish. 

Serves / 8 as a main

Total Preparation time & Cooking time  / approx 35 minutes

x Emily