SIMPLE STEAMED CORN

Sweet corn is a superb source of fibre and vitamin C and is one of the rare vegetables that gives you long-lasting energy for hours. A word of warning - do not store corn for too long in the refrigerator as the sugar changes to starch, leaving the kernels tough and tasteless. Store in a plastic bag in the fridge for around two days.

Get creative with your corn. I often use a lemon pepper seasoning (available from all major supermarkets), as I love the zesty taste, however if you do not have that on hand you can certainly use ground black pepper. You could serve steamed corn with any combination of herbs & spices, such as paprika, chilli flakes, chives, basil, parsley and many others. For true summer style, grill corn on the bbq.

INGREDIENTS

• 4 corn cobs, hulks and silks removed and cut into even rounds
• ground black pepper 
• 20-30g reduced-fat feta, crumbled
• Optional- fresh herbs, such as chives, or basil, finely chopped 

COOKING 

1. Bring a medium saucepan filled halfway with water to the boil. Add corn rounds and steam for 5 minutes or until tender. Remove from heat and drain well with cold water, then dry well and toss with ground black pepper, feta and fresh herbs, if using.  

Serves / 4 as a side

Total Preparation time / 5 minutes 

Total Cooking time / approx. 10 minutes 

x Emily 

BAKED ZUCCHINI CHIPS

I’ve finally found a way to cook zucchini and make it taste relatively delicious to me. Being such a bland vegetable, I struggled with eating it during my childhood as it always seemed to end up on our dinner table at least three times a week, whether it was hidden in a stir-fry, roasted or baked. My theory is that if you put garlic, a little bit of oil and fresh herbs with anything, you can make it appetizing. Add a sprinkle of chilli for those that like it fiery and a once flavourless vegetable is no more!

INGREDIENTS

• sea salt
• 1 large zucchini, very thinly sliced into rings 
• 1 tablespoon extra virgin olive oil 
• 1/4 teaspoon chilli flakes (or more, depending on how hot you want it)
• 1 large garlic clove, very finely chopped or 1/2 teaspoon garlic powder
• 1 heaped tablespoon fresh basil, finely chopped

COOKING 

1. Lay the zucchini rings on a few paper towels in a single layer. Lightly toss salt over the zucchini and leave to sweat for a minimum of 25 minutes, then pat the zucchini dry with more paper towel to remove the salt and excess water. 

2. Preheat an oven to 180 degrees celsius. Line a large baking tray with baking paper. 

3. Combine oil, zucchini slices, chilli and garlic in a medium bowl and toss well to combine. 

4. Place the zucchini chips in a single layer on the prepared tray. Bake in the oven for around 30-35 minutes or until the chips are lightly golden. Remove from the oven and cool slightly before handling. 

Serve alone or with a sprinkle of fresh herbs! 

Serves / 2 as a side dish 

Total Preparation time / around 35 minutes (including the 25 minutes for the zucchini to 'sweat')

Total Cooking time / 35 minutes 

x Emily 

CHICKEN SATAY SKEWERS with ZESTY BEAN SALAD

Do not be discouraged from making these skewers due to the several hours of marinating as this time is needed to give the satay sticks an intense flavour. It is hard to determine if the essence of lime or peanut butter is more dominant, as each bite of chicken delights your taste buds with a slightly different flavour from the previous morsel. The zesty salad tastes incredibly healthy and fresh and is a great accompaniment to the chicken satay or other main meals that need a side salad. One important note re the salad dressing: do not scrap on the lemon juice and use from a bottle as it tastes much more zesty freshly squeezed! The salad dressing is a knockoff from my dad: he loves to make his own dressing. 

INGREDIENTS

Chicken Satay Skewers

• 500g chicken breast, cut into 3cm cubes
• 2 tablespoons smooth reduced-fat peanut butter
• 1/4 cup lime juice
• 3 tablespoons soy sauce 
• 1 garlic clove, crushed or finely chopped
• baking paper 

Zesty Bean Salad

• 2 handfuls of mixed lettuce, washed & drained
• 1 x 400g tin cannellini or butter beans, washed & drained
• 1/2 a small red onion, finely chopped
• 2 medium tomatoes (around 230g), cut into wedges
• 40g reduced-fat feta, crumbled 
• Optional- 2 tablespoons fresh basil or parsley, roughly chopped 
• 1 large garlic clove, finely chopped or crushed
• 1 tablespoon dijon mustard
• 1 teaspoon olive oil
• 2 tablespoons freshly squeezed lemon juice 

COOKING 

1. Combine the chicken, peanut butter, lime juice, soy sauce and garlic in a medium bowl. Stir ingredients together well (the peanut butter needs some extra stirring to combine with the other ingredients). Leave to marinate in the fridge for eight hours. 

2. Soak 8 wooden skewers in water for at least 30 minutes prior to cooking. (This is so the skewers do not split in the oven). 

3. Preheat the oven to 180 degrees celsius and line a medium to large baking tray with baking paper. After the chicken has marinated, thread the chicken onto the soaked skewers on the prepared tray, taking care to thread even amounts of chicken onto each of the eight skewers. Cook in the oven for 10 minutes, flipping the sticks over at the five minute mark. After this time check that the chicken is cooked by removing it from the oven, leaving for a few minutes, then cutting into the biggest cube of chicken and checking that the flesh is white and no longer pink). 

4. Whilst the skewers are cooking, combine the lettuce, beans, red onion, tomatoes, feta and basil/parsley (if using) in a serving bowl and toss well. 

5. Whisk together the garlic, mustard, oil, lemon juice and a pinch of pepper until combined. Add a splash of water if you would like to make the dressing a little thinner in consistency (I like to!). Drizzle on top of the salad and toss. 

Serve 2 skewers per plate with a serving of salad 

Serves 4 / 2 skewers each & a quarter of salad 

Preparation time / 10 minutes, plus 8 hours marinating time

Cooking time / 10 minutes

x Emily 

PUMPKIN MASH

Pumpkin is my vegetable of choice for autumn and winter.  Not only do I adore the bright colour, I love the taste and the versatility of this humble vegetable. Just add a few simple ingredients to pumpkin and you’ve got yourself a filling and satisfying dish. I recently looked into the nutritional composition of this orange beauty and realised just how good this vegetable is for you...

·      Pumpkin has a super high carotenoid content, which assists in deterring premature aging, cardiovascular problems and other infections. Carotenoids are also high in Lutein and Zeaxanthin, minerals which protect the eyes and inhibit the formation of cataracts and deterioration of the eye tissue. 

·      Pepitas, or the seeds in the pumpkin, are a fantastic source of protein. Just one ounce or 29 grams of pepitas contains a massive 7 grams of protein.

·      Pumpkin flesh and seeds are rich sources of Vitamin A, which does wonders for boosting your immune system and improving the condition of your eyes.

·      Pumpkin contains a considerable amount of Vitamin C, which is proven to attack several forms of cancer as well as increasing the body’s immunity and fighting free radicals.

·      Pumpkin seeds are filled to the brim with essential fatty acids, which offer protection against common health diseases including arthritis, cancer and high blood pressure. Fatty acids also increase brain power and encourage healthy skin.

·      Fibre can sometimes be a tough ingredient to incorporate into your daily diet. Luckily, pumpkin has plentiful amounts of good dietary fibre, which assists in lowering bad cholesterol levels in the blood as well as helping to regulate blood sugar levels. Pumpkin flesh is a very effective remedy for gastro illnesses such as indigestion and constipation.

·      Pumpkin is also choc-full of Zinc & Potassium. Zinc is essential for improving bone density as well as boosting the immune system and keeping the reproductive system healthy. A diet filled with Potassium can reduce the onset of hypertension and cardiovascular diseases.

·      Pumpkin flesh and pumpkin seeds are loaded with the mineral magnesium, which is involved in the maintenance of muscles, bones and teeth as well as many other biological functions. 

INGREDIENTS

• 500g or 1/2 a large pumpkin, deseeded, peeled & chopped into even sized small pieces
• 1 tablespoon coconut oil
• 1 large garlic clove, finely chopped or crushed 
• 1 tablespoon ground sage 

COOKING 

1. Place pumpkin pieces on a large heatproof plate and cover with glad wrap. Microwave on high for 5-6 minutes or until pumpkin is soft. 

2. Heat coconut oil in a medium saucepan over medium-high heat and swirl to coat pan. Add garlic to the pan and cook for 1 minute. Add softened pumpkin to the pan and cook, stirring frequently, for 4 minutes or until very soft. Remove from heat and mash pumpkin until smooth. Add sage, a pinch of sea salt & ground black pepper and stir well. Serve warm. 

Serves / 2 

Total Preparation time / 5 minutes  

Total Cooking time / 12 minutes 

x Emily 

FRIED GARLIC & CHILLI ZUCCHINI

I’ve finally found a way to cook zucchini and make it taste relatively delicious to me. Being such a bland vegetable, I struggled with eating it during my childhood as it always seemed to end up on our dinner table at least three times a week, whether it was hidden in a stir-fry, roasted or baked. My theory is that if you put garlic and fresh herbs with anything, you can make it appetizing. Add a sprinkle of chilli for those that like it fiery and a once flavourless vegetable is no more!

INGREDIENTS

• 1 large zucchini, thinly sliced into rings 
• 1/4 teaspoon chilli flakes (depending on how hot you want it)
• 1 large garlic clove, finely chopped
• 1 heaped tablespoon fresh basil, finely chopped
• coconut oil

COOKING 

1. Combine 1 tablespoon liquid coconut oil, zucchini slices, chilli and garlic in a medium bowl and toss well to combine. Heat a medium frying pan over medium heat. When pan is warm add zucchini slices to pan so that there is no overlapping. Cook for 2-3 minutes on each side or until slices are slightly golden. Repeat until all zucchini is cooked, then serve warm. 

Serves / 4 as a side dish 

Total Preparation time / 5 minutes 

Total Cooking time / 12 minutes 

x Emily 

KIPFLER POTATOES WITH LEMON, ROSEMARY & SEA SALT

I have never cooked with kipfler potatoes before, thinking of them as the undersized relative to the larger & superior Sebago potato. A few weeks ago a good friend mentioned in passing about this delectable pizza that she had ordered one night out, whose toppings consisted of haloumi, rosemary and kipfler potatoes, among others. The delightful picture that she painted of these creamy potatoes encouraged me to try them. A little research at first revealed that these knobby-shaped yellow skinned spuds do not lend themselves to being fried, mashed or made into chips, due to their relatively low starch content. These little cigar or finger-shaped potatoes are exceptional in salads or boiled & steamed to be placed on pizza or focaccia, as they retain their shape very well when cooked.  Just to give you an idea, kipfler potatoes have a buttery nutty taste that is not overpowering. Often these Austria & Germany spuds only need a pat of butter or a pinch of sea salt due to their creamy flavour.

INGREDIENTS

• 250g small kipfler potatoes, washed, scrubbed & dried but not peeled
• 1 small lemon, cut in half
• 2 garlic cloves, skins left on
• 2 teaspoons dried or fresh rosemary
• pinch of sea salt
• coconut oil

COOKING 

1. Preheat a fan-forced oven to 180 degrees celsius (200 degrees celsius for a non fan-forced oven). Lightly grease a small roasting/baking pan/tin with coconut oil. 

2. Place potatoes in the pan/tin and the lemon halves on the edges. Scatter rosemary and salt on the potatoes. Place garlic cloves amongst the potatoes. Roast/bake in the oven for 30-35 minutes or until potatoes are tender (to test this, you should be able to slide a knife or fork into the potato with minimal force). 

3. Remove potatoes from the pan and place in a serving bowl/plate. Scoop leftover rosemary & salt from the pan and sprinkle over the potatoes. Gently squeeze the roasted garlic from their skins (it should be soft now) and spread across the potatoes. Discard lemons or if you like a citrus taste, drizzle juice over the potatoes. Serve warm. 

Serves / 4 as a side

Total Preparation time / 5 minutes 

Total Cooking time / 33-38 minutes 

x E

SIMPLE GREEN SALAD

Sometimes the simplest things in life are the best. Such as this humble, 4-5 ingredient green salad. Combine these basic vegetables and a simple grated cheese together for a crisp, fresh side dish. Bliss alongside a piece or chicken or roasted kipfler potatoes on a night in. Sheep’s pecorino cheese is my new discovery. I came across this sharp salty cheese when I was hunting for dairy-free haloumi (brace yourself people, as this unfortunately does not exist, at least not anywhere around Brisbane).  Pecorino is the name of a family of hard, briny Italian cheeses (the word pecora literally translates as ‘sheep’). A very aromatic but pleasantly salty cheese that is great for anyone that cannot tolerate cow’s milk. This cheese is usually not cheap, however as the taste is quite sharp all you really need is a fine dusting over salads, pizza and pasta. Pecorino cheese has eliminated my need for Parmesan cheese. Hallelujah for sheep!            

INGREDIENTS

• a generous handful of rocket, washed & drained
• 15 - 20g sheep's pecorino cheese, finely grated 
• 1/4 small red onion, sliced into thin wedges
• 1 small lebanese cucumber, roughly chopped into cubes
• Optional- 1 tablespoon fresh coriander, finely chopped

PREPARATION 

1. Place rocket, red onion, cucumber and coriander in a medium serving bowl. Sprinkle with pecorino cheese and sea salt, if desired. 

Serves / 2 as a side salad 

Total Preparation time / 8 minutes 

x E