Ingredients
1 large butternut pumpkin or 2 smaller ones
1/6 bunch of parsley
1 red chili (This makes it quite hot - don't add the chili if this is for people who have a low tolerance for hot food, or if there is a mild tolerance use half of the chili.)
1/2 bunch of spring onion (green tops only for low FODMAP)
Dash of oil (you could use garlic infused olive oil)
500 ml of chicken or vegetable stock - I used Sue Shepherd's low FODMAP stock. (Obviously, use vegetable stock if you are making this vegetarian/vegan.
1 cup of almond milk (you could use coconut or soy if you need it nut free)
1/4 teaspoon paprika
2 pinches of salt - optional
Method
Wash all veggies
Put the parsley, chili and spring onion in the bellini and blitz for 20 seconds starting on speed 5 and going up to speed 7.
Peel and chop up the pumpkin into small cubes.
Add the pumpkin, stock, oil, paprika, salt and almond milk.
Cook on speed 1 at 100 degrees for 30 minutes
Using a tea-towel on top of the lid to prevent any blow out slowly increase the speed from 3-6 - but wait until it has cooled somewhat so you don't accidentally get 2-3 degree burns! Alternatively, leave this step out, and just let it take it's time to break the pumpkin up by stirring.
Cook again on speed 3 at 90 degrees for another 10-30 minutes with the clear top out to allow it to reduce.
Very yummy. If you need to keep protein up add some cooked chicken to the soup when you serve it.
Serve with hot multi-grain toast.
Showing posts with label Diabetic Friendly. Show all posts
Showing posts with label Diabetic Friendly. Show all posts
Monday, June 20, 2016
Thursday, April 3, 2014
Easy Dinner, Healthy Dinner?
Recently I took too much on. By too much, I mean, I was drowning in it. I had about one free day normally, and I took on enough extra stuff to cover a full week! Might be slightly crazy.
I started getting worn out and exhausted. I just couldn't cope. Finally I spoke to someone who is like a father to me. His first question for me was: what happened to your boundaries Felicity? You can't let that happen. People will violate your boundaries if you don't enforce them. I sobbed something about it being so hard... and I was trying, but they weren't being respected, and I wasn't being respected either.
I was so discouraged I nearly quit a subject because I couldn't manage it all, and I was as miserable as a little kid with a cold. The spark of life was missing. In fact, it felt plain awful in every way.
It's funny. It was a short conversation, because he didn't have long, but I felt a thousand times lighter afterward. I spent a bit of time in worship, and let the tears and pain that had been held back for weeks go, and the tension and the stress left.
For the first day in several weeks I wasn't exhausted half way through the day.
I even got home and wanted to cook. (The dishes took priority though.)
When I get around to cooking I think it will either be bread, brownies, or hot cross buns. :)
Yesterday evening my easy, yum and healthy dinner was:
Easy Roast Chicken Dinner
1 chicken breast fillet
1 onion
4 chunks of butternut punkin (Washed, unpeeled)
2 carrots chopped in wedges
1/4 section of sweet potato (Peeled)
I poured a little olive oil over them and sprinkled with mixed herbs and garlic.
Covered with alfoil and put in the oven at 180C.
I then went for a walk, etc., and when I got it out the oven about 1.5 hours later it was cooked. (I checked and turned it in-between, and I ended up cutting some of my chunks smaller.
Then I put some water on to boil with broccoli in it, and added some frozen peas and beans for about 5 -7 minutes.
It took almost nil effort and hardly any prep, but I then had a really nice dinner and leftovers for another 2 meals.
As they say, winner, winner, chicken dinner.
I started getting worn out and exhausted. I just couldn't cope. Finally I spoke to someone who is like a father to me. His first question for me was: what happened to your boundaries Felicity? You can't let that happen. People will violate your boundaries if you don't enforce them. I sobbed something about it being so hard... and I was trying, but they weren't being respected, and I wasn't being respected either.
I was so discouraged I nearly quit a subject because I couldn't manage it all, and I was as miserable as a little kid with a cold. The spark of life was missing. In fact, it felt plain awful in every way.
It's funny. It was a short conversation, because he didn't have long, but I felt a thousand times lighter afterward. I spent a bit of time in worship, and let the tears and pain that had been held back for weeks go, and the tension and the stress left.
For the first day in several weeks I wasn't exhausted half way through the day.
I even got home and wanted to cook. (The dishes took priority though.)
When I get around to cooking I think it will either be bread, brownies, or hot cross buns. :)
Yesterday evening my easy, yum and healthy dinner was:
Easy Roast Chicken Dinner
1 chicken breast fillet
1 onion
4 chunks of butternut punkin (Washed, unpeeled)
2 carrots chopped in wedges
1/4 section of sweet potato (Peeled)
I poured a little olive oil over them and sprinkled with mixed herbs and garlic.
Covered with alfoil and put in the oven at 180C.
I then went for a walk, etc., and when I got it out the oven about 1.5 hours later it was cooked. (I checked and turned it in-between, and I ended up cutting some of my chunks smaller.
Then I put some water on to boil with broccoli in it, and added some frozen peas and beans for about 5 -7 minutes.
It took almost nil effort and hardly any prep, but I then had a really nice dinner and leftovers for another 2 meals.
As they say, winner, winner, chicken dinner.
Friday, October 25, 2013
Shepherd's Pie
One of my favourite recipes is Shepherd's pie. The normal version has potato and butter and milk and nasty things I can't eat, but this version is amazing and contains none of those things. You can make this using leftovers or you can make it from scratch.
Ingredients:
500gm of mince - preferably lamb
1 onion (finely chopped if using stove, not if using a kitchen aid)
Half a cauliflower
Approx 2.5 kg of other veggies (carrots, peas, beans, cabbage - green or purple, zucchini, eggplant, spinach, broccoli,pumpkin etc.)
Organ veggie gravy
Gluten free beef stock (I use Massels)
Cheese, soy cheese or a nut based replacement cheese
Method:
Preheat oven to 180 degrees
Keeping cauliflower separate, cook vegetables on the stove by either boiling or steaming for approx 15-20 minutes until soft.
If you have a Bellini, Thermomix or Thermochef, etc. you can cook the mince and onion in that on speed 3, heat 90 - 100, with a good dash of water and oil each, for 20 minutes. After about ten minutes add gravy and 2 teaspoons of stock. You can add other flavourings if you like such as garlic, rosemary, or whatever herbs suit your fancy. So easy as it cooks it for you and you don't have to worry about stirring.
On the stove method: cook mince in a pot on a lowish heat with a small dash of oil and/or water. Once it has browned a little, add the herbs, etc and onion. When it is fully cooked add gravy stirring continuously until it has thickened, and then take off the heat.
Assemble veggies into your oven dish in layers. I usually put chunky stuff at the bottom, but really veggies can go in any order or even mixed through except your cauliflower.
Add mince with gravy on top of veggies.
Mash the cauliflower well and add a dash of olive oil to it for texture. You can add salt and pepper to it also or leave that out if you're keeping the salt low.
Add the cauliflower mash to the top and smooth over.
(If you want to freeze it unmade this is the best point to do so)
Put your cheese or fake cheese on, and zip in the oven.
If everything is already hot it will only take a few minutes, but if you have prepared ahead and then stored in the fridge or freezer then it will take 40 minutes in the oven from defrosted. Just check it has heated all the way through.
Delish!
Ingredients:
500gm of mince - preferably lamb
1 onion (finely chopped if using stove, not if using a kitchen aid)
Half a cauliflower
Approx 2.5 kg of other veggies (carrots, peas, beans, cabbage - green or purple, zucchini, eggplant, spinach, broccoli,pumpkin etc.)
Organ veggie gravy
Gluten free beef stock (I use Massels)
Cheese, soy cheese or a nut based replacement cheese
Method:
Preheat oven to 180 degrees
Keeping cauliflower separate, cook vegetables on the stove by either boiling or steaming for approx 15-20 minutes until soft.
If you have a Bellini, Thermomix or Thermochef, etc. you can cook the mince and onion in that on speed 3, heat 90 - 100, with a good dash of water and oil each, for 20 minutes. After about ten minutes add gravy and 2 teaspoons of stock. You can add other flavourings if you like such as garlic, rosemary, or whatever herbs suit your fancy. So easy as it cooks it for you and you don't have to worry about stirring.
On the stove method: cook mince in a pot on a lowish heat with a small dash of oil and/or water. Once it has browned a little, add the herbs, etc and onion. When it is fully cooked add gravy stirring continuously until it has thickened, and then take off the heat.
Assemble veggies into your oven dish in layers. I usually put chunky stuff at the bottom, but really veggies can go in any order or even mixed through except your cauliflower.
Add mince with gravy on top of veggies.
Mash the cauliflower well and add a dash of olive oil to it for texture. You can add salt and pepper to it also or leave that out if you're keeping the salt low.
Add the cauliflower mash to the top and smooth over.
(If you want to freeze it unmade this is the best point to do so)
Put your cheese or fake cheese on, and zip in the oven.
If everything is already hot it will only take a few minutes, but if you have prepared ahead and then stored in the fridge or freezer then it will take 40 minutes in the oven from defrosted. Just check it has heated all the way through.
Delish!
Roast Capsicum and Semi-dried Tomato Dip
This dip is another great starter, and fairly easy if you just buy the ingredients from a jar, however if you had leftover roast capsicum that would also work quite nicely in here.
Ingredients:
1/3 cup roast capsicum
1/3 cup semi-dried tomato
Method:
Blend well with a stick mixer or in a blender.
If you're unsure about it you can sample it at this point to check you are happy with the taste combination.
Serve with crackers or veggie sticks.
Ingredients:
1/3 cup roast capsicum
1/3 cup semi-dried tomato
Method:
Blend well with a stick mixer or in a blender.
If you're unsure about it you can sample it at this point to check you are happy with the taste combination.
Serve with crackers or veggie sticks.
Semi-Dried Tomato and Olive Dip
This is another favourite. I love this stuff, and once you make it, I'm sure you will also love it. Even my friend who doesn't like olives thinks this is great!
Ingredients:
1/4 cup high quality pitted olives (You can buy non pitted and pit yourself if you prefer.)
1/4 cup semi-dried tomatoes
Method:
Blend with stick mixer or in a blender.
Check it's not poisonous and tastes okay. ;)
Make more, because you ate it lots before the guests came...
Ingredients:
1/4 cup high quality pitted olives (You can buy non pitted and pit yourself if you prefer.)
1/4 cup semi-dried tomatoes
Method:
Blend with stick mixer or in a blender.
Check it's not poisonous and tastes okay. ;)
Make more, because you ate it lots before the guests came...
Avocado Dip
This is one of my favourite recipes and very quick and easy:
Ingredients:
One ripe large avocado
One fresh spring Onion
Freshly ground salt and pepper to taste.
Method:
Mash the avocado with a fork, or you can blend it with a stick mixer if you prefer.
Finely chop the spring onion, again this can be pulverised by a stick mixer.
Add salt and pepper to taste.
Serve with crackers, veggie stick or whatever you so desire. The only issue with this is that is disappears so quickly... ;)
Ingredients:
One ripe large avocado
One fresh spring Onion
Freshly ground salt and pepper to taste.
Method:
Mash the avocado with a fork, or you can blend it with a stick mixer if you prefer.
Finely chop the spring onion, again this can be pulverised by a stick mixer.
Add salt and pepper to taste.
Serve with crackers, veggie stick or whatever you so desire. The only issue with this is that is disappears so quickly... ;)
Saturday, August 17, 2013
Quinoa and Chia Seed Porridge
This is my standard breakfast, quinoa and chia seed porridge. It's very yummy, warm, quick to make and just plain fabulous.
I have several variations, so if you're wanting to try it different ways, be brave - it's better with variations!
For one person:
In a bowl place:
1/4 cup rolled quinoa
1 Tablespoon chia seed
1 cup of milk of choice (I like almond milk and coconut milk) or 3/4 cup of water.
Good teaspoon of cinnamon
Fruit to sweeten (1 handful of sultanas, or 1 mashed banana or 1 mashed pear, or stewed apple, etc.) Alternatively you could use honey, agave, stevia or another sweetener.
I prepare that the night before, and leave it in the fridge to soak, as it tastes better this way.
The next morning I pull it out the fridge, and pour it into a small pot. Mix it around well so everything is evenly distributed, and if it's completely absorbed the liquid add a little more so it's slightly runny.
Put it on a very low heat, and check it regularly, but it will probably take around 7 minutes to heat up. DO NOT raise the temperature to make it happen faster. (I usually use this time to clean the kitchen or do some other job, as it will take a few minutes...) Once it has heated it will start bubbling a little. Stir it gently, to make sure it doesn't stick. This may take another 2-3 minutes. (You don't need to stir constantly, give it a stir, leave it for a sec, come back give it another stir...) Once it's a nice porridge consistency, you're done! Take it off the heat and pour into a bowl to eat. Yummy, yummy. Just beware - it's hot.
Variations:
Chuck in a handful of nuts at step 1- almonds or walnuts are nice.
1 Tablespoon of coconut at step 1
You could add 2 teaspoons of Cacao powder for a nice chocolate flavour instead of the cinnamon, but you would want to think carefully about what fruit you matched with it (banana might be nice) and it may need extra sweetener to take off the bitter edge.
I have several variations, so if you're wanting to try it different ways, be brave - it's better with variations!
For one person:
In a bowl place:
1/4 cup rolled quinoa
1 Tablespoon chia seed
1 cup of milk of choice (I like almond milk and coconut milk) or 3/4 cup of water.
Good teaspoon of cinnamon
Fruit to sweeten (1 handful of sultanas, or 1 mashed banana or 1 mashed pear, or stewed apple, etc.) Alternatively you could use honey, agave, stevia or another sweetener.
I prepare that the night before, and leave it in the fridge to soak, as it tastes better this way.
The next morning I pull it out the fridge, and pour it into a small pot. Mix it around well so everything is evenly distributed, and if it's completely absorbed the liquid add a little more so it's slightly runny.
Put it on a very low heat, and check it regularly, but it will probably take around 7 minutes to heat up. DO NOT raise the temperature to make it happen faster. (I usually use this time to clean the kitchen or do some other job, as it will take a few minutes...) Once it has heated it will start bubbling a little. Stir it gently, to make sure it doesn't stick. This may take another 2-3 minutes. (You don't need to stir constantly, give it a stir, leave it for a sec, come back give it another stir...) Once it's a nice porridge consistency, you're done! Take it off the heat and pour into a bowl to eat. Yummy, yummy. Just beware - it's hot.
Variations:
Chuck in a handful of nuts at step 1- almonds or walnuts are nice.
1 Tablespoon of coconut at step 1
You could add 2 teaspoons of Cacao powder for a nice chocolate flavour instead of the cinnamon, but you would want to think carefully about what fruit you matched with it (banana might be nice) and it may need extra sweetener to take off the bitter edge.
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