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 

CHILLI BEEF & BEAN BOWL

This was pure heaven for my very hungover fiancé on Sunday night. He looked terminally ill when he arrived home from an epic Saturday day & night bachelor party  and I knew that a Kale & Quinoa salad, however hearty it may have been, would not cut it for this boy. He needed meat and lots of it. Hence Chilli Beef & Bean Bowls was on the menu for Sunday night and Monday night, as I chose to make 4 servings. The amount of rice per serve is small and did shock me at first, however as this is based on a Michelle Bridges recipe calories must be counted and the sizeable amount of beef mince, tomatoes and beans does not leave much room for starchy carbs. I suggest you use brown rice over white, as brown rice fills you for longer. Don’t be tempted to rack up more calories by adding a dollop of sour cream or cheese on top of this bowl, as there is flavour enough without adding in dairy.

Ingredients

• 2.5g rice bran oil / olive oil (1/2 teaspoon)
• 3 garlic cloves (9g), finely chopped or crushed
• 1 medium red capsicum (200g), finely chopped
• 400g lean beef mince
• 2 tablespoons taco seasoning (20g)
• 2 x 400g can diced tomatoes 
• 1 x 400g tin red kidney beans, rinsed & drained
• 1 x 400g four bean mix, rinsed & drained
• 1/4 cup brown rice
• 2 tablespoons fresh basil or coriander leaves, finely chopped
• 1 cup of fresh lettuce (iceberg, cos, butter), washed, drained & roughly chopped
• 1 lime, cut into 4 wedges

Cooking 

1. Bring a small saucepan of rice and 1 cup of water to the boil with a pinch of sea salt. Once boiled reduce to a simmer and cook until all the water is absorbed and the rice is soft. Set aside. 

2.  Meanwhile, heat a large saucepan over medium heat and add the oil. Add the garlic and capsicum to the pan and cook, stirring often for 2-3 minutes, until the capsicum is just becoming soft. Be careful not to overcook the garlic and burn it. 

3. Increase the heat to high and add the mince and taco seasoning. Cook, breaking up the lumps in the mince with a strong large spoon, for 4-5 minutes or until the beef is brown. Add the tomatoes and 1 cup (250ml) of water, then cover and bring to the boil. Once boiled reduce the heat to medium-low and simmer for 10 minutes. 

4. After 10 minutes, remove the lid, add the beans to the pan and cook for another 5 minutes or until the tomato sauce has reduced (thickened) slightly. 

5. Divide the cooked rice into 4 bowls, then add the chilli beef & beans. Place 1 lime wedge, the chopped lettuce and the basil on top of each chilli bowl. Serve warm. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 25 minutes 

Calories / approx. 570 per serve / recipe makes 4 serves 

x Emily 

PASTA E FAGIOLI / BORLOTTI BEAN PASTA

Another Feast Iuliano Family recipe! If you have no idea what I am on about, look at my very last post on ‘Polpette / Meatballs’ to get acquainted with the back-story. Another blissful Italian meal focusing on Passata, which, in a nutshell, is fresh tomato puree. I have changed the last two recipes to make them gluten & dairy-free and added in a bit more tomato, however the foundation of the traditional Italian family recipe is very much apparent. I am debating trying my hand at the Iuliano’s homemade bolognese sauce and gnocchi, as these recipes would compliment the blustery autumn weather we are currently having beautifully. It's the season for comfort food! Healthy comfort food of course.

INGREDIENTS

• 1 tablespoon coconut oil
• 1/2 a large leek, finely chopped
• 2 garlic cloves, finely chopped
• 1/2 cup fresh basil & parsley, roughly chopped, plus extra to serve 
• 1 x 400g tin diced tomatoes 
• 2 x 700ml bottles of passata (tomato puree)
• 1 x 400g tin borlotti beans, rinsed & drained
• 500g gluten-free pasta 
• 1/4 cup sheep's pecorino cheese, finely grated (Optional)

COOKING 

1. Bring a large covered saucepan of lightly salted water to the boil. Add pasta and cook, stirring occasionally, for 8-10 minutes or until pasta is just tender. Remove from the stove and reserve/set aside 1/3 of a cup of the salted pasta water. Drain the pasta in a colander and rinse with cold water. 

2. Whilst the pasta is cooking, heat oil in a deep frying pan over medium-high heat and swirl to coat the large surface of the pan. Place leek and garlic in the pan and cook, stirring for 2-3 minutes or until just slightly golden. Add basil & parsley, tomatoes, passata and 1/2 cup of water to the pan. Bring to the boil, then simmer on a low heat, covered, for 15 minutes or until sauce has slightly reduced. Stir in beans, a pinch of sea salt & ground black pepper and cover for 5 minutes. Remove the lid and add the reserved pasta water and pasta to the pan. Stir well for 1 minute and make sure the pasta is well mixed in with the passata. Serve with extra basil and/or parsley leaves and pecorino cheese, if you desire. 

Serves / 6 

Total Preparation time / 10 minutes

Total Cooking time / 30 minutes 

x Emily 

THE LAZY MAN'S TABBOULEH

May I stress that this is ‘lazy’ tabbouleh and therefore I am aware that the traditional Lebanese tabbouleh would be shaking its head in shame at my version! This is my take on my mother's delicious Lentil Salad. I love adding a teaspoon of ground sumac to it, but this is not necessary. I have tried this tabbouleh with olive oil and much prefer it with red wine vinegar. This vegetarian dish is perfect as a side or for a main meal accompanied with cooked chicken breast pieces, cooked quinoa or more lentils or legumes (such as chickpeas). 

INGREDIENTS

• 1 bunch of parsley, stalks removed, parsley washed & drained and roughly chopped
• 4 medium tomatoes (around 500g), roughly chopped
• 1 x 400g tin brown lentils, rinsed and drained 
• 2 garlic cloves, finely chopped
• the juice of 1 lemon
• 1 tablespoon red wine vinegar
• Optional- 1 teaspoon ground sumac 

PREPARATION 

1. Combine all ingredients in a medium serving bowl. Toss well to combine and place in the fridge for at least 30 minutes before serving, so that the lemon can absorb into the parsley. 

Serves / 4 - 6 as a side / 4 as a main with chicken 

Total Preparation time / 15-20 minutes 

x Emily 

CHERRY TOMATO & BALSAMIC BRUSCHETTA

Oh my dear blog, how I have missed you! A week away was far too long, I feel like a balloon about to burst with all the writing I feel compelled to do.

I was very blessed to have 4 days away in the magical Yarra Valley in wine country Victoria this past week. I had an enlightening experience, which will be blogged about shortly. But back to the food. As I was eating and drinking some of the most delectable food and wine in Australia, I couldn’t help becoming inspired about creating my very own twist on Eggplant & Chickpea Tagine, Fennel & Rocket Salad, Summer Sorbet, Middle Eastern Rice and many other remarkable dishes.

The bruschetta above is gluten & dairy-free. The sharp but sweet flavour of the goat’s cheese compliments the sourness of the cherry tomatoes and tangy fresh garlic.  One of my own creations, it reminded me of the Yarra Valley on a windy Brisbane night.

INGREDIENTS

• 4 slices gluten-free multigrain or wholemeal bread, cut into quarters and toasted in a fan-forced oven of 200 degrees celsius for 10 minutes
• 1 large garlic clove, halved 
• 100g cherry tomatoes
• 1/2 small red onion, finely chopped
• 3 tablespoons balsamic vinegar
• 40g goats cheese 
• 1 tablespoon fresh chives, finely chopped
• 1 teaspoon coconut oil 

COOKING 

1. Rub garlic halves over the toasted bread pieces. With the remaining garlic finely chop and marinate with the cherry tomatoes, red onion and vinegar in a small bowl for 10 minutes. 

2. Heat coconut oil in a small frying pan over medium heat. Swirl to coat pan, then add red onion & tomato marinade. Cook, stirring frequently, for 2-3 minutes or until cherry tomatoes start to collapse and red onion is soft. Remove from heat. 

3. Spread goats cheese on all bread pieces. Top with cooked red onion & cherry tomatoes and drizzle extra balsamic vinegar if desired. Sprinkle with fresh chives. 

Serves / 4 as an entree or side

Total Preparation time / 25 minutes (including toasting the bread & marinading time)

Total Cooking time / 5 minutes 

x E

BLACK BEAN & BEEF SOUP

Whenever I visit a friend or family member’s house, I love to look at their books. It’s a bit of an obsession. Usually I know the person I am visiting quite well, but on occasion when I don’t I think they find it really strange. I was at my Aunt and Uncle’s new beautiful house in the Gurdies, very close to Philip Island in Victoria a few weekends ago and I found myself entranced by my Aunt’s very organized bookshelf. I like to look in cookbooks for ideas and inspiration; hence I pulled out a few of her huge cooking chronicles and absorbed myself in them until lunch was ready. I came across an interesting ‘Cuban black bean soup’ recipe, which gave me the notion of creating my own black bean soup when I got home. This soup has a bit of a kick to it, however the black beans and beef balance out the spiciness.  

INGREDIENTS

• 3/4 cup black beans 
• 250g extra lean beef mince
• coconut oil
• 1/4 teaspoon chilli powder
• 1 teaspoon smoked paprika
• 3 garlic cloves, finely chopped
• 1 small carrot, peeled & finely chopped
• 4 cups gluten-free beef stock
• 810g tinned or fresh tomatoes, diced

COOKING 

1. Place black beans in a large bowl or saucepan and pour water over the top of the beans, making sure that the water level is a few inches higher than the beans. Leave to soak for a minimum of 4 hours, or overnight. 

2. Heat 1 tablespoon coconut oil in a large saucepan over medium heat. Add garlic and cook for 1-2 minutes, or until garlic is fragrant. Add beef and spices, stirring often so that the spices do not stick to the pan and the beef browns. Use a large cooking spoon to break up any lumps in the mince. When mince is browned, add tomatoes, carrot, beef stock and 2 cups of water to the pan. Bring to the boil, then simmer, uncovered, for around 45 minutes or until the black beans are tender. (To check if the beans are tender, make sure that you taste 4-5 of the beans as some may cook faster than others). Remove from heat and serve topped with fresh parsley if you desire. 

Serves / 4 

Total Preparation time / 10 minutes (plus a minimum of 4 hours for beans to soak)

Total Cooking time / 60 minutes / 1 hour 

x E