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Salad

In Recipe, Salad on
January 3, 2018

Pomegranate Tabouli

We’re a month into summer, and though the temperamental Sydney weather has left me not knowing whether I should be bringing warm or cold lunches, I’m preparing myself with some lighter salad recipes for the scorchers.

And of course, what’s a summer without some fruity salads?

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In Healthy, Recipe, Salad on
May 9, 2017

Spicy Sesame Zoodles with Crispy Tofu

My life truly revolves around food.

Not only do I work in the food industry,  in my spare time I also blog about food, I cook (and bake) as a hobby, I photograph food when I eat out and I even like to spend my evenings sitting watching food documentaries and television shows. Don’t worry, I watch other things too, but foodie shows are pretty awesome I must say!

A couple of years ago, my friend got me hooked on a Chinese series by the name ‘A Bite of China’ which explores the history and culture of food in various different locations within China. Having grown up in Australia, the show really highlighted how little exposure I had to ‘real’ Chinese food, with each episode showcasing the very unique range of cuisines from the bigger cities to more remote communities within China and the many stories behind the dishes shown.

Whilst we’ve finished both seasons of the show, it has sparked interest in food documentaries and there’s certainly no shortage of similar productions, our latest being a documentary solely on tofu. And being one of my favourite foods, I was most intrigued and particularly keen to try the tofu feasts which are available in some regions of China where diners are served a banquet table full of tofu based dishes- what I would consider as tofu heaven!

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In Recipe, Salad on
January 31, 2017

Yuzu Crab and Apple Coleslaw

I didn’t used to be much of a salad person.

Which probably has something to do with the fact that we almost never have salads in our family, with the exception of our KFC nights, where we’d get Coleslaw as one of the sides, along with the chips, coke, potato & gravy etc. It was the only salad we actually enjoyed, and that was more because there was so much sauce it didn’t feel so much like eating raw vegetables.


We’ve ventured further out into salad land now, and even have a sizeable collection of salad dressings in our fridge, but coleslaw still remains one of our favourites, and still a must order when we have KFC, although these days it is pretty rare. Luckily, there’s no shortage of KFC coleslaw copycat recipes on the internet, to satisfy those coleslaw cravings without having to make the trip to KFC (and it’s most likely healthier too).

And I was perfectly content with these copycat recipes, until I recently came across these coleslaw variations from Nigel Slater which included a selection of very different looking coleslaw recipes such as a Tropical fruit slaw and Beetroot and fennel slaw which sounded delectable. But it was when I came across the Crab and apple slaw with yuzu dressing that I knew I had try it.

It is essentially a typical coleslaw- cabbage, carrot and mayo- with the addition of some extras like apple and crabmeat as well as nori (seaweed) and shallots for an Asian flare. But what really makes this coleslaw like no other is the addition of yuzu juice which imparts a subtle but unique citrus flavour to the salad. I really like the addition of yuzu juice in any salad dressing, but the combination of yuzu and mayo worked surprisingly well in this salad.

Follow the recipe exactly if you want to make a decent portion for two. I scaled it up seeing as I had bought two whole cabbages, and ended up with a massive amount which lasted me for more than one week, which worked great for work lunches, although I must admit I was a bit over it by the time I finished it all!

Yuzu Crab and Apple Coleslaw
Yields 2
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Ingredients
  1. 2 spring onions
  2. 100g red cabbage
  3. 150g crisp, white cabbage
  4. 1 apple
  5. 80g nori seaweed, fresh
  6. 2 heaped tbsp mayonnaise
  7. 2 tsp yuzu juice
  8. 250g white crabmeat (I used imitation crab sticks)
  9. 1 tsp nigella seeds (I used sesame seeds)
Instructions
  1. Finely slice the spring onions and put them in a large mixing bowl. Finely shred the cabbage, either by hand or using a food processor, then add it to the onions. Without peeling the apple, halve and core it, then slice very finely. Toss with the cabbage. Lightly rinse the fresh nori and add to the bowl.
  2. Put the mayonnaise in a small bowl, and add the yuzu juice and a little salt. Pour the dressing into the slaw and toss very gently so that most of the ingredients are coated lightly with the mayonnaise. Add the crabmeat, folding everything carefully together. Scatter with the nigella seeds and serve.
Notes
  1. Yuzu juice can be purchased from the Japanese section of Asian supermarkets
Berry Nutritious http://berrynutritious.com.au/
In Healthy, Recipe, Salad on
January 16, 2017

Chickpea, Spinach, and Chorizo Frittata


Everyone loves vegetables, right?


At least that’s what I thought when I was a kid, as in my family, we were brought up to love vegetables. Every meal always included at least one plate of plain green vegetables (which is quite common in Chinese culture) and the importance of ‘eating your greens’ was always stressed at the dinner table. As well as finishing you rice, because apparently the more grains you leave in the bowl, the uglier your husband will be…..not that we believed it, but let’s not talk about that for now!

So I honestly thought that loving your vegetables was just the norm, until I grew up a little bit, got to the primary school age, started inviting friends over for play dates, and seeing them pick the ‘little green bits’ out of their noodles because greens were ‘disgusting’. I guess not everyone shared the same love for veggies!


And this lack of love for the veggies only became more and more apparent as I went into dietetics, realising that I’m really only in the small minority when I say I have at least 5 serves of veggies a day. Only 7% of Australians meet this guideline- we all know they’re good for you, but most of us still struggle to have enough of them. It’s no wonder that us dietitians keep on talking about eating your vegetables all the time!

Whether you love your greens or not, there are so many different varieties of vegetables and so many different ways of cooking them, there’s sure to be a selection to suit one’s taste and to make up the 5 a day. And although 5 may sound daunting to some, it really isn’t as much as you may think it to be! (Check our this visual guide from The Kitchn to see what a day’s worth of fruit and veg might look like- you’ll be surprised!)

As a general guide, 1 cup of raw vegetables and 1/2 a cup of cooked makes a serve- my ‘side’ salad of a cup of leafy greens, a medium tomato and slices of cucumber already exceeds two serves of veggies. Adding some extra veggies to my stir fries or curries easily takes me up to my 5 serves in a day!

I always try to pack in plenty of veggies in my lunches. In summer this usually just means salad and in winter, this usually means veggie packed curries, stews and soups. I also like to plan and prep my work lunches on the weekends, that way I have plenty of time to make sure I have the ingredients I need and don’t end up stressing out on weekday nights or bring a last minute throw together lunch.

On the weekend, I made these chickpea, spinach and chorizo frittatas to go in my lunchbox along with a simple green salad. Whilst I’m not usually too fond of chorizo (it’s a little too fatty for my liking), it’s addition to the frittata adds so much flavour you really don’t need to add any salt or seasoning! It’s super simple to make and means I don’t have to think about cooking lunches for a couple more days!

Chickpea, Spinach, and Chorizo Frittata
Yields 12
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Ingredients
  1. 1/2 small onion
  2. 1 clove of garlic
  3. Olive oil
  4. 1/2 roasted red capsicum
  5. 100g cooked chickpeas (I used canned)
  6. 1 medium chorizo
  7. 1/2 teaspoon smoked paprika
  8. 2 big handfuls spinach
  9. 3 eggs, beaten
  10. Salt
Instructions
  1. Preheat oven to 180 degrees C. Spray 12 muffin cups with cooking spray.
  2. Finely chop the onion and garlic and saute in a frying pan in a good glug of olive oil until soft and fragrant.
  3. Dice the red capsicum and chorizo into chickpea-sized chunks and add to the pan with the chickpeas and paprika.
  4. Saute everything together until the orangy paprika oils run from the chorizo.
  5. Add the spinach and keep stirring until it wilts and everything starts to meld together in the pan.
  6. Spoon the mixture among the prepared pans. Use a fork to whisk together the eggs in a jug. Pour the egg over the chickpea mixture.
  7. Bake in oven for 30 minutes or until just set. Set aside in the pan for 5 minutes to cool slightly before turning onto a wire rack. Sprinkle with a little sea salt. Serve hot or room temperature as a tapas or with a salad.
Berry Nutritious http://berrynutritious.com.au/
In Healthy, Recipe, Salad on
January 8, 2017

Happy 2017 | Pear, Pumpkin and Rocket Salad

Happy 2017!!

A new year, a new start and I’m not one to make New Year’s resolutions or anything of that sort particularly at the start of the year I thought I’d make a bit of an exception and start off 2017 a little bit differently for this blog.

You can probably tell from the photo, that it’s a little different to my usual posts huh?

The above photo looks like a typical super healthy meal photo that you might possibly see on some clean eating site, perhaps moreso at this time of the year when ‘losing this Christmas weight’ is a priority on so many people’s New Years resolutions. Quite a bit of a difference from the first posts of the year: last year (burgers), the year before (pulled pork burgers/pizza) and the year before that (Sausage and Egg Muffins) I must say!

 

As I may have mentioned here and there previously on my blog, in the years gone by I have completed my uni degree and am an now Accredited Practising Dietitian (for a year now!), although it may not be apparently obvious from looking at my blog posts alone. Although the blog started, and remains today much of a tool for me document my cakes and sweets, health and nutrition has become an important part of my life and I’d love for my blog to reflect that.

If you’ve been a reader of this blog for a little while, relax, I’m not turning into an extreme dieting-crazy workout type of blog/website anytime soon. Or anytime at all.

(I love my sweet treats and fun foods a little too much for that)

You won’t start find me raving about kombucha, Activated Charcoal, Super salts or the latest super-food, nor will I be only be posting your typical healthy salads and visiting Paleo Cafes any time soon. I’ll still be posting my usual (and hopefully a little more often too!), including my favourite cakes- because as boring as it sounds- everything in moderation is what I believe in.

 
Back to the salad, which is really the reason for the post today- this is something i tossed together a little while ago for my work lunch, which involved a bag of greens, pear and roasted pumpkin, alongside a grilled chicken breast. 
 
I’ll be honest- my picture with the chicken is not a depiction of what I actually had- take away half of the chicken and double the salad and you’ll get a much more accurate depiction. The reason the photo looks as it does is purely for aesthetics- a salad with two flimsy slices of chicken breast wouldn’t be nearly as photogenic, although it would be a much better indication of what a serving size should be. 
 

With so much information on the internet and social media about health and nutrition, I feel like so much of it is about the aesthetics and appearing ‘healthy’ rather than actually being meaningful. Sure, there’s plenty of amazing and helpful bloggers and accounts, but there’s also so much ridiculous nutrition advice that I’ve come across that I’d really love to have a say too.

I’m not too sure where exactly this blog will be heading- I won’t be introducing any fully researched nutrition articles on this blog anytime soon- but perhaps some handy tips here and there or perhaps some healthy recipes? Let’s start with this salad recipe and we’ll see how this goes from here aye?

Pear, Pumpkin and Rocket Salad Recipe
Serves 6
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Ingredients
  1. 1/2 Jap pumpkin, cut into 2cm-thick wedges
  2. 2 tablespoons olive oil
  3. 2 Beurre Bosc pears, cored, thinly sliced
  4. Lemon juice, to drizzle
  5. 125g baby rocket leaves (I used a rocket and baby spinach mixture)
  6. 1/4 cup honey
  7. 2 tablespoons balsamic vinegar
  8. Salt and pepper
Instructions
  1. Preheat the oven to 200°C and line 2 baking trays with foil.
  2. Arrange the pumpkin in a single layer on the baking trays. Drizzle with 2 tablespoons oil, and season with salt and pepper. Bake for 20-25 minutes until tender and lightly golden. Set aside to cool.
  3. Drizzle the pears with a little lemon juice.
  4. Make honey and balsamic dressing: Combine honey, vinegar and remaining oil in a screwtop jar. Secure lid and shake to combine. Remove lid. Microwave on HIGH (100%) for 10 seconds or until honey is melted. Replace lid. Shake until well combined.
  5. To serve, combine the rocket, pear, pumpkin and dressing in a large bowl and gently toss to combine. (Optional: I also drizzled my salad with some balsamic reduction to give it some more flavour)
Notes
  1. I served this with Spicy Garlic Lime Chicken
Berry Nutritious http://berrynutritious.com.au/