Monday, 6 August 2012

Vogel's Golden Baked Cluster Crunch



It only occurred to me quite recently that I had never mentioned my absolute favourite Low Gi cereal. This has been my go to cereal for several years. Indeed since I first tried it. I happily eat this cereal most of the year round. There's always a box in the cupboard. Of course in the winter I take a break and eat some fabulous porridge. Sometimes I make my own muesli. But I go back to eating Cluster Crunch.

There are a range of flavours but we only get the
Classic Cluster Crunch locally
It is crunchy and fabulous. Recently I went to buy some and they'd moved it on the shelf at the supermarket and I must admit to a bit of a panic until I found it. Hoping that it hadn't been discontinued, or just not being sold a my local supermarket. Happily I found it again. Crisis averted.

It's great plain, I try not to eat it straight from the box,
but it does make a nice snack

I often add seasonal fruit



Or some of my fabulous baked rhubarb with yoghurt and almonds


Friday, 16 March 2012

Spiced Quinoa Pilaf with Corn and Broccoli

I was inspired by this recipe in the Sunday paper recently. I've been buying sandwiches for my work lunch instead of making things. This one got me back in the low GI lunchtime groove. I really enjoyed it, although I was a tiny bit sick of it by day 5.

Quinoa is a low GI superfood. Gi 51. Corn and broccoli are both good for us of course. I eat a reasonable amount of corn, but don't usually search out broccoli, it was good to highlight it here. And I found a beautiful head of broccoli and two gorgeous cobs of corn at my local farmers market on the very day I was making this.

Broccoli isn't a carbohydrate source, and so doesn't have a GI value. Corn on the cob has a low GI value of 48.





Spiced Quinoa Pilaf with Corn and Broccoli

1 tblsp olive oil
1 brown onion, finely chopped
1 garlic clove, crushed
2 tsp finely grated fresh ginger
1 tsp cumin
1 tsp ground coriander
1/2 tsp turmeric
150gm (1 cup) quinoa
500 ml (2 cups) water
300gm broccoli, cut into florets
2 large corncobs,  husked removed
2 tblsp chopped fresh coriander
Feta, crumbled

Heat oil in a large saucepan over medium heat. Saute onion, stirring, for 5 minutes or until soft. Add garlic, ginger and spices. Cook, stirring for 1 minute until fragrant. Stir in quinoa. Add water and stir. Bring to the boil. Reduce heat to low. Cover and simmer for 10 minutes. Uncover and place broccoli on top. Cover and simmer for 5 minutes.

Meanwhile, bring a pot of water to the boil. Cook corn. Remove corn from water. Set aside to cool. Cut down the corncob to remove the kernels.

Add corn and chopped coriander to mixture. Top with feta.

Adapted from You Are What You Eat
Sunday Telegraph 28/2/12

The original recipe used yoghurt as a topping. I didn't have any this week, so used a bit of crumbled goat feta instead. It is accidentally vegan if you leave off the cheese.

It also grilled the corn on the cob rather than boiling it. It was easier for me to boil it that day, so I did.


This post is linked to Weekend Cooking, a fabulous weekly meme at Beth Fish Reads.

Saturday, 7 January 2012

Smoked Salmon and Cucumber Salad

It has been a long slow cool start to summer in my part of Australia this year. The temperatures are starting to warm up finally and we can enjoy some salads, eaten outside in the evening. We enjoyed this one tonight. It went particularly well with a couple of glasses of champagne.

It's prepared in minutes, and totally non-cook. Always a bonus in the summer.



Smoked Salmon and Cucumber Salad

1/2 tsp low Gi sugar
Juice of 1/2 a lemon
1tblsp finely chopped chives
1 tblsp finely chopped dill
1/4 cup cream
1 piece hot smoked salmon, flaked
1/2 cos lettuce
1 telegraph (long) cucumber, thinly sliced

In a small bowl lend together the sugar, lemon juice, chives, dill and cream. Add the salmon. Toss to combine.

Arrange lettuce and cucumber on plates. Top with the salmon mixture.

Serves 2.

Notes
Adapted from a recipe in Marie Claire Fresh (Michele Cranston). The original recipe used smoked trout, which works very well too of course. The original recipe also salted the cucumbers, this step made them soggy in the final dish, and I preferred just using plain sliced cucumber to keep it crunchy. The original recipe called for watercress, but we couldn't find any this week so used cos lettuce instead. I imagine it would be very tasty.

Cream is of course relatively high in fat, so is low GI by definition. But there is only a small portion of cream per person here. You could substitute for it if you wanted to make it lower fat.


This post is linked to Weekend Cooking, a fabulous weekly meme at Beth Fish Reads.

Saturday, 19 November 2011

Beetroot and Goat Cheese Salad

Recently as I was eating yet another beetroot and goat cheese salad (this last one in Texas), I realised that I had eaten this salad, in multiple countries around the world. So I thought a compare and contrast would be fun.

Texas style, Kenny and Ziggy's, Houston Texas, September 2011 (in case there are any doubts, this was HUGE, more platter size than plate)



Slightly more refined in Dublin, Ireland, June 2010, Marco Pierre White's Steakhouse and Grill. The thinly sliced beetroot almost visible under the greenery. This was sensational.





I know I've eaten this in Australia and New Zealand too, but sadly can't find any photographic evidence.

Do you have any meals that you will eat wherever you see them in the world?


This post is linked to Weekend Cooking, a fabulous weekly meme at Beth Fish Reads.


Saturday, 22 October 2011

Autumn Power Porridge in Spring

It's not autumn, well not in Australia at least, but there I was no way that I could wait 6 months til it was autumn here again to try this porridge. After all it has multiple ingredients that speak to me. Pumpkin. Porridge. Pumpkin pie spice. Delicious flavours at any time of year.

Australians love pumpkin. We have it available fresh year round. And we cook it and eat it year round. It's not available here canned, and the idea seems rather odd to us. Pumpkin soup. Roast pumpkin. On pizza. In salads. I make a particularly delicious pumpkin pasta sauce.  But I'd never heard of or thought about Pumpkin Porridge- til now.

It's difficult finding the GI rating for pumpkin. Butternut pumpkin is listed as 51 in my Low GI Diet Shoppers Guide, and pumpkin generally as 66 on GI news, which is a wonderful go to source for GI information.

Porridge made from Uncle Toby's traditional oats seems to have a GI of 58. The range for porridge is quite vast, but essentially for the lowest GI options you should use traditional rolled oats or steel cut oats (these are difficult to find in Australia). The quick cook/microwave sachets are best avoided as they don't taste nearly as good, and they are high GI.

Quinoa is a low GI (51), gluten free superfood. It's become very available in the past few years, and is a common supermarket item now. You don't need to go searching in dusty healthy food shops to find it anymore. It's available in a range of colours, I used the white one today.




Autumn Power Porridge

1/2 cup rolled oats
1/2 cup quinoa
2 cups water
1/4 cup cooked, mashed pumpkin
1/2 tsp pumpkin pie spice
1 tblsp agave syrup
Dried cranberries
Walnut pieces
Milk of your choosing, I've been using oat milk recently, but have just learnt that it is (high) medium GI of 69

Combine oats, quinoa and water in a small saucepan. Cook on stovetop over low to medium heat until cooked, about 15-20 minutes. Stir through pumpkin and spices.

Serve in bowls, add cranberries, walnuts, drizzle with agave syrup. Add milk.




Serves 2

Notes

I simplified the recipe, just cooking the pumpkin before hand, and then cooking the oats and quinoa together. I adjusted the quantities too, as there was noone else at home this day to help me eat it- well, Mr Adventures refused my generous offer to share.

I was anxious about the quinoa in the porridge. I've only made quinoa into a porridge once before, and it was an Abject Failure. Awful. And there was a tonne of it. I ended up feeding it to the dogs! It was much better here, but I'd probably increase the oats to quinoa ratio for my tastes next time.



You could easily put in more pumpkin, and spices- but then I am rather heavy handed with the spices, I'd already increased the quantity from the original recipe. I used some of the pumpkin pie spice I'd made recently.

To me this recipe is crying out for maple syrup instead of the agave, but somehow I had none in the fridge! This situation can not be allowed to continue.




This post is linked to Weekend Cooking, a fabulous weekly meme at Beth Fish Reads.

Saturday, 1 October 2011

Pumpkin Pie Smoothie

Something very exciting happened to me a little while ago. I won a book- simply by posting a comment on a blog! Australians never expect this sort of thing to happen to them. And if we were to win, we then wouldn't expect the book to be sent all the way down to the anitpodes. But Heather from Books and Quilts is a very generous person and very soon my prize was in my hot little hands. Heather is so generous that she included a number of other gifts in my parcel too. 


Over 200 smoothie recipes, and me with a new Thermomix!


The book is divided up into the usual sorts of sections
Apple
Banana
Berries
Strawberries
Tropical and Citrus
Vegetables
Juices

Of course I want to try things like Strawberry De-Lish Smoothie- basically a mango, a banana, some strawberries and ice. Who wouldn't? Or the Apple and Cinnamon Smoothie. Even the Apricot, Honey and Orange Smoothie. But for my first smoothie from the book I thought I'd push the envelope and delve into the Vegetable chapter. 

There are some recipes in there that are challenging to my mind- such as the Broccoli and Grape Smoothie. I don't know that I'll ever get to trying that one. And the Celery and Kiwi Smoothie will never get made in my house (I am yet to be convinced that celery is a food). I don't have a long history of drinking vegetable juice. I don't like tomato juice, and it was just last month that I was brave enough to try a green juice and a green smoothie for the first time. The green smoothie was delicious (lots of apple juice I suspect).

Delicious sweet potato chips, delicious green smoothie, meh green juice (timid attempt by me, too much celery) at
Field of Greens, Houston, Texas

So emboldened by such green smoothie success, I decided to make the Pumpkin Smoothie. Australians love pumpkin, I even had a wedge in the fridge, so I thought this would be a good place to start. 

Pumpkin Pie Smoothie

165mL/ 3/4 cup chilled pumpkin puree
165mL/ 3/4 cup chilled milk
110mL/ 1/2 cup vanilla ice cream
1 tblsp agave syrup
1/4 tsp pumpkin pie spice

Combine all ingredients and blend til smooth. 


Made in a rush for dessert, so nighttime and not great lighting

So how was it? It tasted a bit like a slightly pumpkiny egg nog. I quite liked it. Mr Adventures was less keen, but still drank his share. I wonder what I'll try next?

Notes
I modified the original recipe a fair bit. I gave it the much better name of Pumpkin Pie Smoothie for a start. That sounds heaps better than Pumpkin Smoothie to me. 

I made my own pumpkin puree (mash). Simply steamed the chopped pumpkin in the microwave, and then mashed it, and chilled it. 

The original recipe used vanilla frozen yoghurt instead of icecream. Rural Australia didn't have any vanilla frozen yoghurt on the day I wanted it, (I'm not sure that we ever do actually) and since there was some icecream in the freezer I used that instead.

The original recipe also included 1 tblsp frozen orange juice concentrate. I'm not sure that frozen juice concentrate is available in Australia, if it was I wouldn't buy it, so I just left it out. 

The original recipe also used 2 tblsp of sugar. As a slight nod at trying to make this low GI I used agave syrup instead of the sugar. I've only recently started using agave syrup- its a very low GI (19) sweetener, made from the agave plant, a type of cactus, in Mexico. As it's sweeter than sugar I decreased the amount in the recipe. 

Pumpkin pie spice isn't all that available here. I just found a recipe on the internet, and made my own. I have quite a bit left over which I'm using up on my morning cereal. If it ever warms up, I might make a batch up pumpkin pie muesli. Oooh, yes, that sounds fab. Pumpkin pie muesli. Homer dribble......



This post is linked to Weekend Cooking, a fabulous weekly meme at Beth Fish Reads.



Thursday, 22 September 2011

Red Lentil and Burghul Soup

I wasn't too sure what I thought of the notion of this soup. But I'd ripped it out of the newpaper (back in February!) and it was time to try it.

I like burghul (also called bulgur), but hadn't had it in soup form before. Of course it's most famous use is as a base for the middle eastern classic Tabbouli. I do like red lentils in soup- indeed some of my favourite soups contain red lentils now that I think about it.


Red lentils are an amazing nutritious, low GI food. GI 26.

Burghul/bulgur is simply whole wheat that has been hulled, steamed then cracked (which gives the other name of cracked wheat), and so it retains the wheat germ and bran. The GI for boiled burghul hasn't been measured, but when it is soaked as you would do for tabbouli it is 48.



Red Lentil and Burghul Soup

1-2 tblsp olive oil
1 large brown onion, finely chopped
2 sticks celery, finely diced
2 cloves garlic, crushed
1/2 tsp dried chilli flakes
1.25 L chicken or vegetable stock
1/2 cup red lentils
1/3 cup burghul
2 tblsp tomato paste
2 tblsp chopped fresh mint and basil

Heat oil in a large saucepan over a medium heat and saute onion, celery and garlic for 7 minutes, or until softened. Add chilli and cook for 1 minute. Add stock, lentils, burghul and tomato paste, stir and bring to boil, then reduce heat and simmer for 20 minutes, or until grains are tender. Add a little extra stock if needed. Season to taste. Add mint and basil just before serving. Serve with a dollop of thick yoghurt.

Serves 4
David Herbert
Weekend Australian, February 26 2011


Notes
I omitted the chilli as I was making the 10 year old eat it for dinner.

It's a very quick and easy soup to throw together for a simple meal.


I wasn't sure I liked the appearance of the soup as it was- so I blitzed it in the Thermomix to make a smooth soup. The burghul then gave it a bit of a furry mouth feel. I don't know that I'd make this again, but it was interesting to try- and the 10 year old ate it with no fuss!



I will cross post this on my soup blog.