Zoodles with Sausage, Peppers, Mushrooms & Tomato Sauce

I got a spiralizer last year on sale at Bed, Bath, and Beyond, and it is so much fun to use. That might be the most American middle class sentence ever written on this blog. But really. Love being able to have a big bowl full of spiralized vegetable noodles and meat sauce without feeling like I just ate a brick of gluten. I started out steaming or boiling zoodles (zucchini spiralized into noodles), but they get pretty sloppy-- a better method is to spread the zoodles out on a baking tray in the oven and cook at 400F for about 15 minutes. They bake just enough to loose the raw crunch without absorbing moisture and are then the perfect canvas for whatever toppings you so choose.

spiralized zucchini noodles = zoodles

This recipe combines a simple tomato sauce with a few more veggies (bell peppers + mushrooms), and sausage for protein. Alternatively, you could brown ground beef or ground turkey in the skillet first, then add the veggies and sauce. But I'm a sucker for those pre-cooked, well seasoned sausages (without preservatives! Hooray!) at Trader Joes. Just chop them up and throw them in. 

baked noodles ready to be topped with sausage and veggies in tomato sauce

I've also baked this recipe up as a casserole: mixing the zoodles into the tomato-sausage mixture and pouring it all into a lightly greased casserole dish, topping with some shredded cheddar or mozzarella cheese, and baking it in a 400F oven or under a low broiler for a few minutes until the cheese is bubbly. 

Easy, delicious dinner chock full of vegetables

If you don't have a spiralizer, a julienne vegetable peeler also works fine. And you can even just dice up the zucchini and sauté it with the onions and peppers if you want for a noodle-less tomato ragu. Enjoy the added veggies in your naturally gluten-free spaghetti dinner!  

Zoodles with Sausage, Peppers, Mushrooms & Tomato Sauce

Serves 4

3 zucchini or summer squash, shredded into noodles with a spiralizer or julienne peeler

1 tablespoon cooking oil (such as olive oil or canola oil)

1 small yellow onion, diced

1 bell pepper, any color, diced

2 garlic cloves, minced

1 cup sliced white or brown mushrooms

4 pre-cooked, Italian-seasoned-style chicken sausages, sliced in half length-wise then chopped into half moons

1 15oz can or bottle tomato sauce, no sugar added (try to find just tomatoes and salt)

1 1/2 teaspoons Italian seasoning blend (or 1/2 tsp each of dried oregano, parsley, rosemary)

pinch each of sea salt and freshly ground pepper

1/4 cup of freshly grated parmesan cheese (optional)

Pre-heat the oven to 400F/ 204C. Spread the spiralized zucchini noodles evenly onto a baking sheet. Once the oven is preheated, place the zoodles in the oven and bake at 400F for 15-20 minutes, until the zoodles around the edges just begin to brown. Remove from oven and set aside. 

While the zoodles are baking, heat a large skillet over medium heat. When the skillet is hot, add the oil and swirl it around to coat the bottom. Add the onion and pepper, and cook for 3-4 minutes, stirring occasionally to prevent burning. Add the minced garlic and sliced mushrooms, and cook for another 3-4 minutes, until onion and peppers have begun to soften. Add the chopped sausage, tomato sauce, Italian seasoning, and salt and pepper to taste. Turn the heat down to low, and continue to cook, stirring occasionally, for 4-5 minutes, until the sauce is heated through. 

Divide the baked zoodles into 4 bowls or plates, top with sausage-tomato sauce, and garnish with parmesan cheese, if desired. Serve immediately. 

Storage tip: Combine any leftover zoodles and sausage-tomato sauce mixture and store, covered in the fridge for 2-3 days. 

Kofta-style meatloaf with tahini sauce

Happy New Year from Southern Spoon! Excited to share another year of cooking with you.

Comfort food with a twist is just what today's grey, rainy Los Angeles day called for. This is a great cold-weather recipe adapted from the incredible Ottolenghi's Jerusalem cookbook. Koftas, like meatballs, are tasty bites of ground lamb and beef, spiced just right and often served with pita bread, salad, and a tahini or yogurt based sauce. But, like meatballs, koftas take a while to prepare, rolling them individually, and then searing them in batches or baking them in an oven.

My sister and I made Ottolenghi's recipe as called, into small meatballs, for dinner one night when I was staying with her a couple of weeks ago. She's a very busy gal, and after we spent an enjoyable evening together making them, she mentioned that if she made them again she would just form the mixture into a meatloaf so that it could bake all at once. Genius! I experimented with this method and it worked out perfectly-- thanks for the idea, sister. The recipe makes a big meatloaf, enough to serve a small crowd.

Lamb & beef kofta meatloaf give a traditional American dinner Mediterranean flavor. 

Meatloaf is difficult to photograph and make look pretty, but I promise it's delicious. It's also gluten-free and paleo-friendly, without any breadcrumbs or fillers. Serve it alongside steamed greens (swiss chard, broccoli) and roasted veggies (butternut squash, sweet potatoes, peppers, beets), and you have a substantial meal that will feed a family and probably yield some leftovers for the next day. Enjoy!

Kofta-syle meatloaf with tahini sauce
serves 6-8

Meatloaf
14 oz (400 g) ground lamb
14 oz (400 g) ground beef
1 yellow or white onion, diced
3 cloves garlic, minced
6 tablespoons pine nuts, toasted (divided use)
1/2 cup chopped fresh parsley (or 2 tablespoons dried parsley)
1 teaspoon dried red pepper flakes
1 1/2 teaspoons ground cinnamon
1 1/2 teaspoons ground allspice
1/2 teaspoon grated nutmeg
2 teaspoons freshly ground black pepper
1/2 teaspoon freshly ground sea salt
1 tablespoon chopped fresh parsley (optional, for garnish)

Tahini sauce
1/2 cup tahini (hulled or unhulled)
2 tablespoons freshly squeezed lemon juice
1/3 cup water
1 clove garlic, minced
2 tablespoons extra virgin olive oil
pinch of freshly ground sea salt

Preheat oven to 325F / 163C. Place all of the meatloaf ingredients (using only 4 tablespoons of the pine nuts) in a large bowl and mix thoroughly with your hands. Shape the meat mixture into a loaf, and place the loaf into a baking dish with raised edges (such as a pyrex dish), or, if you have one, a large cast iron skillet.

Bake meatloaf at 325F / 163C for 1 to 1 1/4 hours, checking for doneness by seeing if the meat is cooked through in the centre (it should be no longer pink and should register 160F / 71 C on an instant read thermometer).

Meanwhile, make the tahini sauce by whisking all of the ingredients together. Set aside.

In the last 10 minutes of cooking the meatloaf, pour 1/2 of the tahini sauce evenly over the top of the meatloaf, and return to the oven to cook. When done, remove the meatloaf from the oven, and sprinkle with remaining 2 tablespoons pine nuts and, if desired, a tablespoon of chopped parsley. Serve straight from the cast iron skillet or dish, alongside the remaining tahini sauce.

*Storage tip: extra meatloaf and sauce will keep, covered in the fridge, for 2-3 days. 

Baked whole red snapper with lemons and garlic

The first time I was ever presented with an entire baked fish to eat was in Haiti. I had just landed after a re-routed flight from Capetian to Port-au-Prince then back to Capetian (cattle on the runway, apparently), and was experiencing all kinds of new culture overstimulation just from the ride through the city via tap-tap from the airport to a place to eat. So when my plate turned up and the eyes of a fish were staring right back at me, I was a little stunned as to how to approach the meal. That was the first of many new culinary and cultural experiences in Haiti, and it all turned out better than I could have imagined. I loved the warmth of the people I met and their willingness to introduce me to their country and local customs.

In Australia we baked whole fish quite often. It's very easy to prepare when your fishmonger does the dirty work for you (gutting and descaling), and it always makes for a striking presentation at the table. We often serve it up directly off of the baking paper, but you could also transfer the fish to a platter and surround it with steamed or roasted vegetables.

baked red snapper, fresh from the oven and ready to to eat

The method below simply combines lemon slices, garlic, and some fresh parsley, but feel free to add whatever spices, herbs, or rubs you have on hand. Tomato slices are also delicious when baked in and around the fish. By baking in parchment paper the fish stays very moist while cooking through. Change this recipe up to suit your taste, and enjoy the looks on the faces of your fellow diners when you serve up an entire fish at the table!

Baked whole red snapper with lemons and garlic
Serves 4

1 whole red snapper (about 2 lbs, or 900g), gutted and descaled
1 lemon, sliced into 1/4-inch rounds
3 cloves garlic, thinly sliced
3 tablespoons butter, softened and chopped into chunks
pinch of freshly ground sea salt and pepper
1/4 cup chopped fresh parsley

Preheat oven to 390F / 200C. Line a baking tray with parchment paper. Tear off another sheet of parchment paper the same size and set aside.

Place about half of the lemon slices and half of the garlic slices onto the paper-lined baking tray, and place the fish on top. Place half of the butter, a few of the lemon slices, half of the parsley, and the remaining garlic slices into the cavity of the fish (where the guts were). Dot the remaining butter over the top of the fish, and place the remaining lemon slices on top. Sprinkle the salt, pepper, and parsley over the top. Place the second sheet of parchment paper over the baking tray, and crimp all four edges together with the bottom sheet of parchment paper.

Bake the fish at 390F / 200C for 35 minutes, then remove the top piece of parchment paper and return to the oven for another 10-15 minutes. The fish is done when the flesh from the center flakes easily with a fork.

Serve immediately (warning everyone to watch for bones as they eat!).

Storage tip: Remove any remaining fish from the bones, and store in an airtight container in the fridge for 1-2 days.

Roasted butternut & purple onions with tahini sauce & toasted pine nuts

Welcome to 2015 from Southern Spoon. In the spirit of positive and healthy starts, this year begins with a delicious dish that showcases roasted winter vegetables, dressed simply with fresh herbs, toasted nuts, and tahini sauce. This colorful platter of veggies will entice even the most stalwart of your hard to please low-vegetable eaters. One of my goals is to incorporate even more, and more variety, of vegetables into every meal.

This recipe is one of many that I prepared with my mom and sister from Yotam Ottolenghi and Sami Tamimi's incredible cookbook Jerusalem, which I gifted to my sister for Christmas. We loved reading through Ottolenghi's portrayals of this ancient city's cuisine, which is deeply wrapped up in its culture-- a culture that is unfortunately so often the target of persecution, as we saw in Paris last week.

roasted butternut, purple onions and dressed with a creamy tahini garlic sauce
and sprinkled with parsley and toasted pine nuts for an easy, attractive, delicious side dish

The next couple of posts will celebrate the multicultural influences that make some of my favorite dishes absolutely delicious. How sad, and how dull, would it be for us all to live in a monocultural world? May our actions this year provide a little more understanding and tolerance and many special moments shared over food and drink with friends and family, who are each beautifully different than we are. Cheers from Texas.

Roasted butternut & purple onions with tahini sauce and toasted pine nuts
Serves 8
Adapted from Jerusalem

1 butternut squash, sliced into 4x1 inch wedges (skins can be removed or left on)
2 purple onions, sliced into 1/2-inch wide wedges
3 tablespoons olive oil
1/4 cup chopped fresh parsley
1/4cup pine nuts
pinch each of freshly ground salt and pepper

Tahini sauce:
3 tablespoons tahini
1 tablespoon lemon juice
2-3 tablespoons water
1 clove garlic, minced

Preheat oven to 475F / 240C. While the oven is preheating, make the tahini sauce. Whisk together sauce ingredients, adding enough water until the mixture is the consistency of runny honey. Set aside.

In a large bowl, carefully toss the squash and onions with the olive oil, salt, and pepper. Arrange squash and onion evenly on the greased baking tray in a single layer. Roast at 475F / 240C for 30-40 minutes, until onions are beginning to brown around the outer edges and squash is cooked through. In the last 3-5 minutes of roasting, place the pine nuts in a separate baking tray and place them in the oven with the vegetables to toast, watching closely to ensure they don't burn.

Arrange the squash and onion onto a serving platter, sprinkle parsley and pine nuts over the top, and drizzle the tahini sauce over the vegetables. Serve warm or at room temperature.

Storage tip: these roasted vegetables and sauce will keep, covered in the fridge, for 3-4 days.

Pumpkin Salad with Avocado, Pecans, and Pomegranate Vinaigrette

New Year's resolution-making already for 2015: more blogging! It's been over a month since I've posted, but since then: my job in Sydney finished, my Australian visa ran out, we've packed up and shipped all of our possessions, and I've moved back to Texas temporarily while I wait on the state department to approve the hubs to join me in the USofA. Needless to say, it's been busy.

But we're still cooking, and this is my first post from the Southern homeland I still call home. Have done a swift transfer from summer-weather salads to winter-themed dishes here in Texas, even though the weather is not quite frosty yet. The beautiful, delicious salad recipe shared below is just perfect for the holiday season, weather you're in the northern or the southern hemisphere. I made it in Sydney on Thanksgiving last month with my wonderful in-laws and will be making it again in Texas on Christmas for my family here.

This salad makes a beautiful addition to your holiday spread.

The sweet pumpkin, savory rocket (arugula) and crunchy pomegranate seeds and pecans make a mouthwatering combination, and the flavors are holiday season appropriate without adding another heavy, starchy side to your dinner table. I've used both kent pumpkin and acorn squash in this recipe with success, and butternut or any other slightly sweet squash would also work well. If you can't source avocados where you are (they're plentiful in Australia this time of year, and thankfully in Texas we have access to avos from Mexico and Cali), just leave them out-- the salad will still look and taste divine. This festive dish is also gluten-free, dairy-free, and paleo-friendly. Win.

pumpkin, avocado & acorn squash over greens, topped with toasted pecans,
pomegranate arils, and pomegranate vinaigrette

Hope to be back before the month and year are over, but all best to you for December. And especially warm wishes to my family and friends back in Sydney, where the past week has been a tense and difficult one. May peace abound as we move forward into the New Year.

Pumpkin Salad with Avocado, Pecans, and Pomegranate Vinaigrette
Serves 6-8
Adapted from How Sweet it Is

1 acorn squash, or half of a kent pumpkin or butternut squash (no need to remove the skin!)
4-5 cups rocket (arugula; can substitute shredded romaine or another lettuce)

1 avocado, sliced into long, 1/4 inch-wide slices

1/2 of a medium sized pomegranate (for about 1/2 cup pomegranate arils)
1/2 cup pecans, chopped into large chunks

Pomegranate Vinaigrette
makes 1/2 cup

3 tablespoons pomegranate juice
3 tablespoons extra virgin olive oil

2 tablespoons apple cider vinegar

1 garlic clove, minced

1/2 inch piece of fresh ginger, peeled and minced

pinch each of freshly ground salt and pepper

Preheat oven to 395F/ 200C. Slice the squash or pumpkin into 1/4-inch slices (if using acorn squash, cut in half from bottom to top, then slice horizontally from bottom to top so you end up with scalloped slices of squash).

Place squash slices on a lightly greased or baking paper-lined baking tray, and place into a pre-heated oven. Roast at 395F/ 200C for 20-25 minutes, turning the slices over halfway through cooking, until the slices are cooked through and beginning to brown slightly. In the last 5-6 minutes of baking, place the pecans on another baking tray and place them in the oven to toast. Remove squash and pecans from oven and set aside to cool.

While the squash is roasting, remove the arils (seeds) from your pomegranate and set a 1/2 cup aside (refrigerate the remaining arils for another use). Then make the pomegranate vinaigrette by whisking all ingredients together thoroughly.

On your serving platter or bowl, arrange the rocket leaves, and pour half of the vinaigrette evenly over the leaves. Arrange the squash slices over the rocket, then arrange the avocado slices in between the squash slices. Pour the remaining vinaigrette evenly over the salad, and sprinkle the pomegranate arils and pecans on top. Serve immediately.

Salad will keep, covered in the fridge, for 24 hours.

* Prep tip: The squash can be roasted up to a day ahead and placed in the fridge, ready to be used when you are ready to assemble the salad. The vinaigrette can be mixed up and stored in the fridge up to two days before serving.

Bok choy salad with sticky grilled eggplant, baby corn & miso garlic chicken

We spent last weekend in the Blue Mountains with friends (see pic at the end of this post), and had a great time going on long bushwalks through the gum trees then coming back to our Airbnb house to cook up a big meal over beers and old fashioneds. My friend Kate made the most amazing seared kangaroo salad on our first night-- check out her blog The Katechen for more delicious food outta Melbourne. We'll definitely be trying *roo salad* at home soon, but tonight we stuck to our favorite version of summer salad (marinated, grilled chicken thighs over an Asian-inspired base), topping it with sticky grilled eggplant slices inspired by Laura over at The First Mess.

baby bok choy salad topped with grilled sticky eggplant and baby corn

The basil and mint keep things tasting light, while the grilled eggplant and chicken make this dish go a long way to satisfy big appetites. If you can't easily source baby bok choy, any lettuce (romaine, oak leaf, etc) will do, or try a combo of thinly sliced Napa (Chinese) cabbage and purple cabbage. If you're cooking for vegetarians, just serve the grilled chicken separately, alongside the salad.

salad topped with miso garlic grilled chicken

These eggplant slices would also be delicious as a side on their own, or added to a burger/wrap situation. File this one away for the summer months, northern hemisphere mates. And a shout out to my little brother, whose birthday is today! Can't wait to toast the last year of your twenties with an old fashioned when we're back in the same country, bro. 

full of flavor: salad with grilled veg & chicken

Bok choy salad with sticky grilled eggplant, baby corn & miso garlic chicken

Serves 3-4

Bok choy salad

3 bunches baby bok choy, separated, washed, and thinly sliced

1/2 of a red bell pepper (capsicum), thinly sliced

4-5 button mushrooms, thinly sliced

small handful of fresh mint, roughly chopped

large handful of fresh basil, roughly chopped

1 tablespoon extra virgin olive oil

1 tablespoon mirin

1 tablespoon reserved eggplant marinade (recipe below)

Toss the baby bok choy, bell pepper, mushrooms, mint, and basil together in a large bowl. In a small bowl, whisk together the reserved eggplant marinade with olive oil and mirin. Pour the marinade dressing over the salad, and toss to coat. Set aside to serve straight from the bowl, or transfer the salad to a flat serving plate to serve. 

Sticky grilled eggplant and baby corn (inspired by this recipe at The First Mess)

1 large eggplant, sliced into 1cm-wide slices

fat pinch of ground sea salt

1/4 cup balsamic vinegar

1 tablespoon honey

1/2 inch piece of fresh ginger, peeled and finely chopped

1/4 of a brown or purple onion, thinly sliced 

big pinch of freshly ground black pepper

1 tablespoon miso

1 tablespoon mirin

handful of baby corn, sliced in half lengthwise

Lay the eggplant slices in a single layer on a sheet of aluminum foil or a baking tray, and sprinkle with with sea salt on both sides. Leave the eggplant to sit while you make the marinade.

In a small saucepan, combine the balsamic vinegar, honey, ginger, onion, and pepper. Bring the mixture to a boil, then turn down the heat to medium and simmer for 6-8 minutes, until the mixture has reduced by about half and is thickened. Remove from heat, and stir in the miso and mirin. Set aside one tablespoon of the marinade mixture to use in the bok choy salad dressing (see above). 

Generously brush the eggplant slices on one side with the marinade (you won't use all of it, save the remainder to use while you're grilling). Leave the eggplant to marinate while you prepare the chicken (eggplant needs only about 10 minutes to soak up the flavors of the marinade).

When you're ready to grill, heat an outdoor barbeque or an indoor stovetop grill to high heat. Brush the grill with oil. Place the eggplant slices, marinated side down, onto the grill, and immediately brush the tops with the remaining marinade mixture. Place the sliced baby corn on the grill, too. 

Grill the eggplant slices for about 3-5 minutes on each side, until char marks appear and eggplant softens. Toss the baby corn around on the grill every couple of minutes, removing after the corn begins to develop a little char, about 6-8 minutes total. Remove the eggplant and corn and set aside to cool for a few minutes before arranging them on top of the bok choy salad.  

Miso garlic chicken

1 tablespoon fish sauce

1 tablespoon olive oil (or toasted sesame oil if you have it)

1 tablespoon mirin
1 teaspoon miso

2 cloves garlic, minced

4 boneless, skinless chicken thighs

In a large glass or ceramic dish, mix the fish, sauce, oil, mirin, miso, and garlic. Place the chicken thighs into the mixture and turn them over a few times to coat evenly. Place the dish in the fridge for 15 minutes as you grill the eggplant (or, alternatively, marinate chicken, covered in the fridge, for up to 8 hours or overnight). 

Heat the grill (outdoor barbeque or indoor stovetop grill) to high heat. Add the chicken thighs, and grill for about 5-8 minutes on each side, until chicken is no longer pink in the middle and juices run clear. 

Remove chicken from heat and allow to rest for a couple of minutes before slicing against the grain into thin slices. Arrange the chicken on top of the salad and grilled eggplant and baby corn, or serve the chicken on a separate platter alongside the salad. Enjoy!

view from one of the lookout points near Leura on our Blue Mountains bushwalk last weekend

Prosciutto-wrapped green beans & pecorino over lentils with swiss chard & mustard

A couple of weeks ago I finally tried a few of the dinner recipes I've been eyeing in Rachel Khoo's wonderful My Little French Kitchen cookbook. In this sequel to My Little Paris Kitchen, Rachel has traveled all around France to gather the quintessential flavors and current food trends of many areas. The result is a beautiful snapshot of the varied French palate, from seaside-inspired dishes to heartier fare from the eastern side of the country. I loved the look of her green bean bundles over lentils, and though we've pretty much cut out legumes over the last few months (along with grains), I gave this one a try.

green beans & pecorino wrapped in prosciutto, served over lentils and swiss chard

The first time around I was very impressed with the green bean bundles, but the lentils were a little lackluster. A week later I revisited the recipe, this time sautéing swiss chard with the onions and thyme, and deglazing the pan with some apple cider vinegar and strong dijon mustard before gently tossing in the lentils. Tangy and delicious, plus another full serving of green vegetables : )  I used canned lentils for ease. If you have dried lentils, measure out 200g (7oz), rinse them, and bring to a slow simmer in 400g (14oz) water, simmering uncovered for 20-30 minutes, until lentils are soft.

tangy apple cider vinegar & dijon mustard lend lots of flavor to swiss chard & lentils

Tonight we're making the green bean bundles for dinner to serve alongside portuguese baked chicken. They are a very tasty side, and I bet these little prosciutto wrapped, cheese stuffed beauties will persuade even the pickiest non-green bean eater (they would also make a beautiful addition to a Thanksgiving table). The lentils could also work on their own as a side, or make them a main dish by stirring through some cooked sausage or crumbled crispy prosciutto. Enjoy, and happy fall to folks in the northern hemisphere!

* Update: if you're making this for a vegetarian or for someone who doesn't eat pork, I've successfully replicated the prosciutto wrapper with thinly shaved slices of carrot. Just take your vegetable peeler, place your carrot on a flat surface, and carefully shave a long slice, moving from the top to the bottom of the carrot (peeling away from yourself... that sounds like a 90s emo song). You might have to shave off a couple layers before you get a nice wide slice-- just wrap this around the green bean & pecorino bundle, and cook in the oven as per the recipe. 

Prosciutto-wrapped green beans & pecorino

serves 4-6 (larger appetites may want 2 bundles)

oil to coat baking tray

400g (or 14oz) green beans, rinsed

100g (or 3.5oz) pecorino (or other hard cheese, such as parmesan)

6 slices prosciutto (or thinly shaved carrot slices for a veg version)

Preheat oven to 190C/ 375F. Line a baking tray with baking paper and spray or brush lightly with oil (foil works, too, but must be oiled very well to avoid sticking). Set aside.

Slice the cheese into 12 sticks, about as long as the beans. Gather about 8-10 green beans, and two pieces of pecorino, and carefully wrap a slice of prosciutto around the bundle (for veg version, wrap a thin carrot slice around the bundle). Place the bundle on the prepared baking pan. Repeat with remaining ingredients. 

Bake the wrapped bundles for 18-25 minutes, until cheese is melted, just beginning to brown at the tips, and the prosciutto is beginning to crisp up. Remove from oven and carefully lift bundles from the baking tray. Serve immediately. 

Lentils with swiss chard & mustard

serves 4

1 tablespoon cooking oil (I use rice bran oil)

1 yellow or white onion, coursely chopped

about 10 sprigs thyme, leaves picked from any woodier stems, other thin stems rough chopped

3 cloves garlic, peeled and minced

3 heaping cups rough chopped swiss chard, cleaned and de-stemmed

2-3 tablespoons apple cider vinegar (to taste)

1-2 tablespoons strong dijon mustard (to taste), plus additional mustard to serve

freshly ground salt and pepper (to taste)

2 x 400g cans lentils (or 14oz each), drained and rinsed (I used brown, any type will do)

Heat a large skillet or saucepan over medium heat. Add the oil and swirl to coat the pan. Add the onions, and sauté on medium to low heat for about 7-8 minutes, until onions are soft and beginning to brown. 

Add the thyme and garlic to the onions and stir, cooking for 1 minute. Add the swiss chard, stirring to distribute it amongst the onions. Cover and cook at medium-low heat for 7-8 minutes, stirring occasionally to avoid burning. Add the apple cider vinegar and mustard to the pan to deglaze, scraping off any browned bits on the bottom of the pan. 

Add the lentils and salt and pepper to the pan. Stir gently to distribute, then cover and cook on medium-low for 5 minutes, until lentils are heated through. 

Serve immediately, with a little mustard on the side to which people can help themselves. To serve with green bean bundles, arrange the lentils on a serving dish and place the bundles over the top of the lentils, or serve up individually with a mound of lentils on each plate topped with a green bean bundle. 

Mini Eggplant Pizzas, Julia Childs style

As soon as I saw a pin for mini eggplant pizzas, I immediately began creating the perfect pizza in my head-- spinach mixed with tomato sauce for a hearty base, thinly sliced mushrooms and chunky olives, bit o mozzarella, and some prosciutto or prawns on top. *How* had I never thought of this?! My mom used to make me and my siblings mini pizzas on English muffin halves after school, and these are just as easy and tasty-- but paleofied : )

mini pizzas loaded with spinach and veggies on an eggplant base

Apparently the idea originated with Julia Childs, America's favorite TV chef before TV chefs were a thing. This woman introduced French cooking techniques to the household cook, and we are forever grateful. Eggplant pizzas may not be French, but they are adorable, hearty, veg-based snacks that can easily make a meal. 

I give the recipe for what I made below, but feel free to adapt as you wish. A different protein, such as cooked beef mince (ground beef), turkey mince, or shredded cooked chicken, could be added to the tomato sauce base instead of prawns or prosciutto. Anchovies would also work well. Or go for pineapple and prosciutto if you're feeling Hawaiian. Your imagination is the limit. These would be great to make for a DIY eggplant pizza bar dinner party. Three little pizzas were filling enough for dinner for me, and one each would serve as a nice starter before a main meal. Enjoy!

Mini Eggplant Pizzas

Makes approximately 9 pizzas

1 large eggplant, sliced into 1cm-wide slices

1 14oz (400g) can whole, peeled tomatoes

1/2 cup frozen spinach, cooked (or wilt a few big handfuls of fresh spinach)

1/2 teaspoon dried red chili flakes

1/4 cup thinly sliced mushrooms

2 tablespoons sliced ripe (black) olives

1/3 cup freshly shredded mozzarella cheese

9 raw prawns, peeled, deveined, and butterflied (split almost in half with a knife down the belly of the prawn)

Preheat the oven to 210C/ 410F. Line a large baking tray or cookie sheet with baking paper.

Place the eggplant slices on try baking tray and place them in the preheated oven for 10-12 minutes. 

Meanwhile, discard half of the liquid from the can of peeled tomatoes (or save for another use), and pour the remaining half into a medium sized bowl. Roughly chop chop (or pulse in a blender or food processor) the tomatoes, and add them to the tomato juice. Add the spinach and chili flakes (if using) to the tomatoes and mix well. 

Remove the eggplant from the oven and turn each slice over. On top of each eggplant slice, place a couple of tablespoons of the tomato mixture, spreading evenly over each slice. Next top with the mushroom slices and olives, then sprinkle the mozzarella evenly over each pizza. Top each pizza with a butterflied prawn. 

Bake the pizzas in the preheated oven for 15-20 minutes, until the prawns are cooked through and the mozzarella begins to bubble. Serve immediately. 

Pizzas will keep, covered in the fridge, for 2 days.

Rocket Salad with Steak, Roasted Eggplant & Dukkah-Crusted Pumpkin

Apologies for the lull here at Southern Spoon recently. We hosted my awesome sister in Sydney for a couple of weeks, after which I few straight to Iceland for work (fabulous fish, meat, soups, berries, etc-- see proof on my instagram feed @SouthernSpoon), then we moved house-- always an exhausting exercise, but our new kitchen makes up for it. It's big by inner-city standards, equipped with new appliances, and just around the corner from a great grocery store and Newtown, a central Sydney suburb known for its great cafes and restaurants. So goodbye to our tiny, 1970s vintage kitchen, and hello to white granite countertops and a new neighborhood of food and drinks to explore.

This simple salad is inspired by one over at Sydney-based blog Eat Drink Paleo (a beautiful blog of delicious, doable, whole food recipes-- highly recommended). Aussie salads are delicious: focused on seasonal produce without tons of dressing weighing them down, and this one is the perfect balance of textures and flavors. The slight sweetness of the dukkah-crusted pumpkin goes well with the savory steak and peppery rocket (aka arugula), and a simple olive oil and apple cider vinegar dressing is all the salad needs to bring the flavors together. Rather than eggplant, you could easily substitute bell pepper or tomatoes, cutting them into slices before roasting for 15-20 minutes.

paleo-friendly salad of rocket, steak, dukkah-crusted pumpkin, and roasted eggplant

This is delicious for lunch or dinner, and would make a great salad to transport to a barbeque or pot luck event, as the hardier rocket leaf holds up very well in a dressing, staying crisp for hours after it is made. The steak packs a protein punch, so this salad will fill you up and keep you satisfied till your next meal. It's paleo, gluten-free, and dairy-free, and allergy friendly for serving to a crowd (though careful about what nuts/seeds you use in the Dukkah if cooking for nut-sensitive eaters). Hope you enjoy it as much as we do.

Rocket Salad with Steak, Roasted Peppers & Dukkah-Crusted Pumpkin
Serves 3-4 as a main course, 6-8 as a side
Inspired by Eat Drink Paleo

1.5 lbs (680 g) flank beef steak or other thin-cut of beef
pinch of freshly ground salt and pepper
3 teaspoons cooking oil (such as rice bran oil), divided use
2 cups rocket (arugula), rinsed and spun dry
2 cups diced pumpkin (kent, grey, butternut), about 1-inch squares
2 tablespoons dukkah (see my easy, homemade dukkah recipe here)
1 cup diced eggplant, about 1-inch squares

Vinaigrette:
2 tablespoons extra virgin olive oil
1 teaspoon apple cider vinegar
1 small clove garlic, minced
freshly ground pepper to taste

Preheat oven to 215C / 420F, and line a baking sheet with baking paper.

In a large bowl, add 1 teaspoon of cooking oil and diced pumpkin, tossing to coat. Add the dukkah, and toss to coat the pumpkin evenly with the dukkah. Arrange the pumpkin and diced eggplant on the baking sheet lined with baking paper or greased well with oil, spreading out the vegetables so that the pieces aren't touching. (You may need to spread everything out over two baking trays). Place in pre-heated oven and cook at 215C / 420F for 18-25 minutes, turning over the pieces halfway through, until pumpkin is cooked through. (If the eggplant pieces are done earlier and beginning to brown, just remove them and set aside while the pumpkin continues to cook).

While the pumpkin and eggplant are cooking: season the steak on both sides with salt and pepper. Heat a skillet to medium heat. When the skillet is hot, swirl 2 teaspoons cooking oil around to coat the skillet evenly. Add the steak, and cook for 3-4 minutes on each side, till seared on the outside but still pink in the middle (medium), or to your desired level of doneness. Remove steak and set aside to rest for 5-10 minutes before thinly slicing across the grain into 1/4-inch thick slices.

Make a vinaigrette by whisking together the 2 tablespoons of olive oil, 1 teaspoon apple cider vinegar, and the minced garlic.

To assemble the salad: on a large serving platter or wide bowl, spread out the rocket leaves. Scatter the dukkah-crusted pumpkin and the roasted eggplant evenly over the leaves. Arrange the steak slices along the top of the salad, and drizzle the vinaigrette over the entire salad. Top with freshly ground pepper to taste. Serve immediately, or chill for up to 6 hours, and bring to room temperature before serving.

Leftover salad will keep for two days in the fridge in a sealed container.

Cauliflower Crust Pizza

Honestly, the first time the hubs and I made and devoured cauliflower crust pizza, we both agreed it tasted better than normal pizza. It has a *flavor*, even if the texture isn't quite the same as a crispy thin-crust pie.

cauliflower crust pizza: low carb, huge flavor

I've made this base many times now, experimenting with slightly different methods, and can impart two key points of wisdom: 

1) you must steam the cauliflower and squeeze it out before you form the dough 

2) shredded cheese works better than any other substitutes for binding the dough 

So, apologies if you're not into cheese (sorry not sorry... great pizza has gotta have cheese). You can try an extra egg as substitute, but the crust won't hold together quite as well.

Below you'll find the recipe for cauliflower pizza crust, and then suggestions for topping combos and methods. This really is a delicious alternative to grain-based pizzas, and no more time-consuming than making a wheat-flour dough from scratch. Plus, low carb, higher veg = win, win. Enjoy!

Cauliflower Pizza Crust

makes 2 big pizza bases (about 12-inch diameter) 

1 large head cauliflower

1 egg

1/3 cup shredded cheese (cheddar, mozzarella, etc)

Optional: 1 teaspoon dried herbs (oregano, rosemary, parsley, marjaram, etc)

Baking paper to line your baking trays or pizza stones

Pre-heat oven to 215C / 420F. Place two baking trays or pizza stones into the oven as it heats. 

To prepare the cauliflower you have two options: 

1) place the heads (not stems) into a food processor and process until you achieve an even snow-like texture; OR 

2) grate the heads (holding the stems, don't grate the stems) using the large holes of a box grater, this is least messy if done over a large bowl. 

Place the grated cauliflower in a microwave-safe container, cover, and microwave for 4-6 minutes on high, stirring halfway through, until cauliflower is tender and piping hot. (Alternatively, you can place the cauliflower in a saucepan on the stovetop over medium heat, cover, and cook for 6-8 minutes).   Remove cauliflower from microwave, uncover, and let cool for at least 5 minutes, stirring occasionally to release steam.

Once the cauliflower is cool enough to handle, pour half of the cauliflower onto a clean, dry dishtowel. Gather the towel together so that the cauliflower is in a ball at the bottom, and wring the towel over a sink or bowl so that you extract as much liquid as possible. Place the squeeze-dried cauliflower into a bowl, and then repeat the twisting-wringing process with the remaining half of the steamed cauliflower.

To the squeeze-dried cauliflower, add the egg, shredded cheese, and, if desired, a teaspoon of dried herbs. Mix well to combine evenly. 

Remove the baking trays or pizza stones from the oven and line them with baking paper (or oil the trays generously... but note that using baking paper yields the best results). Divide the cauliflower dough into two equal portions, and, using your hands, carefully spread the portions out on the trays into a large, thin circle, about 12-14 inches wide. Pat together any holes that appear.

Place the crusts into the oven, and bake for 15-25 minutes at 215C / 420F, rotating the trays halfway through, until the crust is completely cooked through and browning well around the edges. Remove crusts from oven, add desired toppings, and return the pizzas to the oven for another 15 minutes, or until your toppings are done. Serve immediately.

Cauliflower Crust Pizza: Topping Suggestions

We find we like our toppings best if we sauté the vegetables in a pan for a few minutes, then place them onto the pre-baked cauliflower crust with the meat, top with shredded cheese, and bake again for a good 15-25 minutes at high heat (215C / 420F). But we pile our pies high.  If you're more minimalist in your toppings, placing them raw on the pre-baked crust, topping with cheese, and baking 15-25 minutes at 215C / 420F will be sufficient.

Because we have food sensitivities to tomatoes in our house, we simply spread a little olive oil over the crust before piling on the toppings. But of course you can use tomato sauce for a traditional pizza base.

The amounts below are for *one* pizza, double amounts for two pizzas.

Chicken-Avo

1 cup chopped, cooked rotisserie chicken 

half of an avocado, thinly sliced

1 thinly sliced red or yellow bell pepper (capsicum)

1 cup baby spinach leaves

1/2 thinly sliced purple onion

2 cloves minced garlic

1/3 cup shredded cheddar or mozzarella cheese

a few dashes of Cholula or another mild chili sauce to top

Prawn-Brie

1 cup cooked prawns

3.5 oz (100 g) brie, diced into 1-inch chunks

1/2 thinly sliced purple onion

2 cloves minced garlic

big handful of fresh basil leaves

freshly ground pepper

Prosciutto-Olive

3-4 slices prosciutto, torn or cut into pieces

1/2 thinly sliced purple onion

1 cup baby spinach leaves or rocket/arugula

1/2 cup thinly sliced button mushrooms

2-3 tablespoons chopped ripe (black) olives

1 tablespoon capers

1/3 cup shredded cheddar or mozzarella cheese

freshly ground pepper

Homemade Dukkah... and a Snack of Mandarins with Yogurt, Olive Oil, Sunflower Seeds & Dukkah

I loved the winter snacks post that Laura of The First Mess posted a couple months back. I thought her suggested combination of cara cara oranges with savory yogurt, olive oil, za'atar and pinenuts was inspired-- a little sweet, a little savory, perfect. I had some leftover dukkah that I made a couple of weeks ago to coat cubes of pumpkin before I roasted them, and thought it would go well with the mandarins I like to keep on hand.

mandarins with yogurt, olive oil, sunflower seeds & dukkah (pardon my retro, tea-stained countertop)

So this is my version, and it's a little out of season here. We're still getting a few Aussie mandarin oranges on the shelves, though they aren't as juicy as the ones we'll have a little later in the year. I used my favorite plain yogurt, and a local extra-virgin olive oil. I didn't have pinenuts on hand, so sunflower seeds were a good substitute, but any small nut or seed would do here.

Middle Eastern inspired snack, gluten-free and delicious

Hope you enjoy this tasty, Middle Eastern-style alternative to your typical mid-morning or mid-afternoon pick-me-up.

Madarins with Yogurt, Olive Oil, Sunflower Seeds, and Dukkah
serves 1

1 mandarin orange, peeled and separated into segments
1/4 cup yogurt (I used plain cow's milk yogurt)
1-2 teaspoons extra virgin olive oil (good quality)
1 tablespoon shelled sunflower seeds
1/2 teaspoon dukkah (recipe below)

In a small bowl, arrange mandarin segments. Top with yogurt, olive oil, sunflower seeds, and dukkah. Serve immediately.

Dukkah
makes just over 1/4 cup

1/4 cup hazelnuts
2 tablespoons sesame seeds
1 tablespoon coriander seeds
2 teaspoons cumin seeds (or 1 teaspoon ground cumin)
1 teaspoon freshly ground pepper
pinch of freshly ground sea salt

Pre-heat oven to 177C/ 350F. Roast the hazelnuts in a baking tray for about 10 minutes. Remove hazelnuts from the oven, and carefully rub them together (in your hands after they cool, or in a tea towel) so that the outer papery shell comes off-- discard the outer shell. Finely chop the hazelnuts.

Heat a medium sized skillet over medium heat, and toast the sesame seeds, coriander seeds, and cumin seeds for about 3-4 minutes, until they are beginning to brown and fragrant (be careful not to burn the sesame seeds). Remove from the skillet and crush/chop the seeds with a knife (I used the side of a large knife to crush the seeds, then chopped them more finely)... or use a mortar and pestle to grind them down to a coarse mixture.

Add the finely chopped hazelnuts, pepper, and salt to the toasted, crushed seed mixture, and blend well.

Store covered at room temperature or in the fridge for up to six weeks.

Serving tips: Dukkah is delicious sprinkled over roast meat (before or after roasting), coated over vegetables such as pumpkin before roasting, sprinkled over salads, or in savory-sweet dishes like the mandarin-yogurt snack above.

Southeast Asian Beef Lettuce Wraps

The hubs and I are still enjoying our eating plan that focuses on plenty of protein and vegetables, quality fats, and limited gluten and carbs. We both have more stable energy levels throughout the day, and it's been fun / challenging to create new lunch and dinner meals that don't include grains.

One of our favorite regional cuisines is southeast Asian, which influences a lot of the food options here in Australia. At the moment we're steering clear of grains, though, and it can be hard to find southeast Asian food without rice or rice noodles. Last weekend I thought I would try to recreate the delicious lettuce wraps I remembered from trips to P.F. Chang's with friends in high school. Now, P.F. Chang's is hardly as authentic as some of the food we can get in Sydney, but those chicken lettuce wraps of theirs were awesome!

southeast asian style beef lettuce wraps, flavorful & filling, paleo-friendly & gluten-free

We subbed lean ground beef for chicken, and mixed it up with mushrooms, onions, and some celery for crunch. For dipping sauces we used our favorite store-bought oyster sauce thinned out with some mirin, vinegar, and water, and we mixed up a simple spicy mustard to go with it. The chopped basil and mint, combined with the sauces drizzled on top, made for incredibly fresh and delicious beef lettuce wraps-- better than the P.F. Chang's version that I remember!  We made these a meal by serving them with steamed, thinly sliced green cabbage and radishes, tossed in a little toasted sesame oil and soy sauce with freshly ground pepper.

tasty beef lettuce wraps with steamed cabbage and radishes

We liked this meal so much we're repeating it tonight. Highly recommend trying these-- they're gluten-free, dairy-free, full of protein and vegetables, and, as we say in Oz, tasty as. 

Beef Lettuce Wraps

Serves 2 - 3 as a main dish

1 tablespoon oil (cooking olive oil)

2 teaspoons sesame oil

1 onion, finely diced

3 cloves garlic, minced

1/2 cup finely diced mushrooms

1/4 cup finely sliced celery

500g (1 lb) ground beef (high quality, grass-fed preferred)

2 tablespoons soy sauce (divided use; make sure it's gluten-free if you're cooking g-f)

1 tablespoon mirin

1 tablespoon rice vinegar (divided use)

1/4 teaspoon chili pepper flakes

pinch of freshly ground pepper

To Serve: 

8 Romaine, butter, or iceburg lettuce leaves, washed and chilled

Oyster sauce:

oyster sauce

1/4 teaspoon mirin

1/4 teaspoon rice vinegar

1/2 to 1 teaspoon water

pinch of freshly ground pepper

Hot mustard sauce:

1 tablespoon mustard

1/4 teaspoon rice vinegar

1/8 teaspoon soy sauce

1/2 to 1 teaspoon water

Herb mix:

2 tablespoons chopped fresh mint 

1/4 cup chopped fresh basil

Heat a large skillet over medium heat. Add the oils and swirl to coat pan. Add the onion and cook for 3-4 minutes, until translucent. Add garlic and cook for 1 further minute. Add diced mushrooms, 1 tablespoon soy sauce, mirin, half of the rice vinegar, and cook for 3-4 minutes, stirring to make sure it doesn't burn. Add ground beef, remaining tablespoon of soy sauce, remaining rice vinegar, chili flakes, and pepper, and cook, stirring occasionally, until beef is cooked through, about 5-7 minutes. Transfer to a serving dish. 

Meanwhile, make the sauces. In a small serving dish, mix together all ingredients for the oyster sauce, adding enough water to make it a runny enough to spoon easily. In another small serving dish, mix together all ingredients for the hot mustard, adding enough water to make it runny enough to spoon easily.

To Serve: Arrange the beef mixture, lettuce leaves, serving sauces, and herb mix on a serving or dining table, and let guests help themselves to building their own lettuce wraps with accompanying garnishes.

Nutrition changes (Southern Spoon goes a little paleo)

Some big dietary changes going on in the Southern Spoon household the past couple of weeks that I wanted to share. Pour a cuppa tea, this post is a little longer than usual.

rocket salad with roasted eggplant, dukkah-crusted pumpkin,
grass-fed beef steak, and garlic, olive oil, tahini vinaigrette

If you read this blog, you know that I cook whole foods and work around a number of food intolerances: preservatives, artificial colors / flavors, peanuts (and lentils), and foods with high levels of the natural food chemical salycilates (tomatoes, for example, are out for the hubs, as is wine). Since moving from England to Australia in 2011 we have adopted what we presumed was a more healthy diet: making many more meals meatless, eating a wider variety of vegetables (produce is so much better here!), and being more active in the balmy weather.

However, despite those dietary changes, a massive reduction in stress levels, getting more sleep, and losing a little weight over the last two-and-a-half years, recent medical tests have revealed extremely high cholesterol levels and high blood pressure. In an effort to ensure we're treating our bodies as best as possible, a doctor referred us to a nutritionist.

This nutritionist has planned a dietary approach with the goal of reducing inflammation in the body. Inflammation is believed by a number of medical and nutrition professionals to be a major cause of poor health (including heart disease), and it's not hard to trust that reducing inflammation through dietary and lifestyle changes is a good idea.

cauliflower crust pizza with chicken & veggies: delicious

On this nutritionist's plan, breakfast is the carb-iest meal of our day: carbs with a protein and a fat, preferably working in barley and soy milk (to up soluble fiber and help clean up bad cholesterol). Lunch and dinner should have a protein, a fat, and what the nutritionist calls *free foods*, basically low-carb vegetables (so excluding potatoes, grains, legumes). This diet is meant to keep insulin and blood sugar levels more level during the day, and thus help reduce inflammation.

This means our lunches and dinners are very similar to a paleo-style eating plan, emphasizing plenty of protein (mostly animal-based protein, since higher-protein plants like legumes and grains are to be avoided), vegetables and some fruit, and sources of fat from things like avocados, olive oil, even butter. The nutritionist didn't cut out dairy, and even recommended some cheese, yogurt, etc, so we're still eating some dairy.

salad with roasted tomatoes, eggplant,
dukkah-crusted pumpkin, & chorizo

We've been eating this way for two weeks. We both feel more energetic - physically and mentally - and I find that my blood sugar swings are hardly non-existent, whereas I used to rush home after work starving for dinner, even after having a big, veggie and grain-based lunch, and a granola bar snack. I feel full more quickly when eating increased levels of protein and fat (lots of eggs, yum!), but without feeling bloated. We're also trying to get out and move a little more: walking to the beach, running a few laps, doing more strength training.

It's been an adjustment to think of our typical dinner dishes without grains, legumes, or potatoes, but so far we've made it work, and everything tastes just as (if not more) delicious. I'll be interested to see what the medical tests reveal about cholesterol and blood pressure levels in three months after the next check-up, but mostly I'm interested in simply continuing to feel a little bit better, in mind and body.

From now on I'll be sharing some of the dishes we're enjoying on this eating plan: they'll be low-carb, usually grain- and legume-free, with an emphasis on quality protein and fat, and a variety of vegetables. The photos in this post are some of the meals we've enjoyed so far, recipes to come.

Hope you like these dishes too, and, of course, always communicate with a medical or nutrition professional before making big changes in your own diet. Happy Spring, all.

Spicy Watermelon Cucumber Salad with Basil

Lately I've been buying fresh basil and putting it in everything. I should grow it on our balcony, but even small balcony herb pots seem to falter under my not-green thumb : ( Luckily the local fruit and veg shop stocks a great array of well-priced fresh herbs, and I find a couple of dollars a good investment for the flavor and nutrition boost they bring to any dish.

baked oven fried chicken, smashed garlic potatoes,
and spicy watermelon cucumber salad with basil

It's still warm here in Sydney even though we've moved into autumn, so we're taking advantage of the heat to eat up the end of summer produce and barbeque inspired dinners. A few weeks ago we made up some baked oven fried chicken, which turned out crisp and tender, some smashed roasted garlic potatoes, and this refreshing watermelon cucumber salad. I added a good handful of chopped basil along with some rocket (arugula) for extra bite, and tossed the salad with a spicy vinaigrette made with Cholula hot sauce. AMAZING. The spicy dressing (no salt necessary) went perfectly with the cool watermelon and cucumber, and before I noticed the hubs was helping himself to thirds of the salad, without any thought of the extra chicken and potatoes sitting in the oven. Win.

watermelon, cucumber, arugula, and basil salad with a Cholula-lime vinaigrette

A tip on chopping the cucumbers: I sliced sections off of the cucumber lengthwise, leaving the seed-y core, and discarded the core before cubing the cucumber. This allows the salad to keep for a little longer before losing its crispness. The salad was still nice and crisp on day two after being stored in the fridge overnight. This is obviously a warm-weather recipe, but I hope you'll file it away to make when the temperatures rise in your corner of the world. Warm wishes to all of you in the northern hemisphere as the first day of Spring arrives.

Spicy Watermelon Cucumber Salad with Basil
serves 4-5 as a side dish
inspired by this recipe at The First Mess

1 cup seedless watermelon cut into 1/2-inch cubes
1 cup cucumber cut into 1/2-inch cubes (discard the seed-y core)
handful of fresh basil, chopped (about 1/4 cup)
1/2 cup rocket (arugula), rough chopped

Spicy Vinaigrette
3 tablespoons extra virgin olive oil
1 to 2 teaspoons Cholula or other mild hot sauce, to taste
juice of half a lime
little splash of apple cider vinegar, to taste (about 1/2 to 1 teaspoon)
1 teaspoon honey
big pinch of freshly ground pepper

In a large non-metal bowl, carefully toss together the watermelon, cucumber, basil, and rocket.

In a small bowl, whisk together all the vinaigrette ingredients with a whisk or fork, stirring vigorously until the mixture is emulsified (blended together). Add more Cholula and/or vinegar as necessary. Pour the dressing over the salad, and carefully toss to distribute evenly. Serve immediately.

Salad will keep, covered in the fridge, for about 2 days.

The only tuna salad recipe you'll ever need

The Times (of London) runs a regular food column titled The only five [insert food] recipes you'll ever need, with consistently good recipes for fish, chicken, Indian, biscuits, etc. I like the idea of having some go-to staple recipes that you can whip up quickly to suit particular occasions (weeknight dinner, snack, dessert, lazy weekend breakfast).

fresh and bright tuna salad, anything but soggy and lackluster

My mom has this theory down like a pro, unsurprising given her training as a middle school home-ec teacher and decades of preparing wholesome, homecooked meals for our family of five. So incredibly grateful for her teaching us healthy eating and food-prep habits. I remember setting the table for weeknight dinners while she sped around the kitchen throwing together our regular favorites from memory, without a recipe card in sight: chicken and rice casserole, spaghetti bolognese, Mexican rice, savory oatmeal muffins, brownies, vanilla bundt cake. I'm working on developing this skill, the problem is I like to experiment with dishes and rarely make the exact same thing twice.

tuna salad sandwich on wholegrain bread

But there are a few recipes and techniques that I stick to without much variation. This tuna fish salad recipe is one of them-- it's so simple and yields a wholesome, protein- and omega-3-filled dish that is perfect for a satisfying lunch or a quick weeknight dinner. A few chopped olives, some dried herbs, and a little squeeze of lemon mixed with low-fat yogurt and mustard bring a fresh taste that takes this far, far away from any mayonnaise-dense canteen tuna salad you've experienced in your past. Serve atop a bed of greens, garnishing with slices of avocado, or in between two slices of wholegrain bread lined with crisp lettuce leaves to keep the tuna from making the bread soggy.

tuna salad sandwich for an easy, fresh, protein-rich meal

Hope you enjoy this simple, tasty, filling (and inexpensive!) tuna salad, and find it a recipe that you keep turning back to when you need a quick and satisfying meal.

Tuna Salad (with olives and lemon, no mayo)
serves 4

1/4 to 1/2 cup low-fat plain or greek yogurt, to taste
1 tablespoon dijon mustard (or regular yellow mustard works fine)
small handful of pitted ripe olives, coursely chopped
1 teaspoon dried parsley flakes
big pinch of freshly ground black pepper
dash of red chili flakes
squeeze of fresh lemon juice (about 1/2 teaspoon)
small stalk of celery, finely chopped to make about 1/4 cup (optional)
425g (15oz) can of tuna (preferably in water with no salt), drained
(to serve: lettuce and wholegrain bread)

In a medium sized non-metal bowl, mix together with a fork all ingredients except the tuna. (Start with 1/4 cup of yogurt, and add more after adding the tuna if you'd like).

Add the tuna to the yogurt mixture, and mix well, breaking up the tuna chunks as you stir. At this point, add a little more yogurt if you'd like to achieve desired consistency.

Serve immediately on a bed of lettuce leaves (and sliced avocado is nice), or sandwiched between slices of wholegrain bread lined with lettuce to keep the tuna from making the bread soggy. 

Will keep, covered in the fridge, for 2-3 days.

Cherry Miso Glaze (for roasted eggplant, asparagus, & more)

While I was in the US for Christmas I wanted to introduce my parents to the incredible Japanese Oatmeal that has become a staple on the breakfast rotation at our house. We had such trouble finding miso in any of the nearby grocery stores that we gave up. I'm sure that I could have found it if we'd searched further afield, but we had better things to do with the precious little time we get with family and friends on our visits to Texas. With all the miso recipes appearing on American food blogs, I'm guessing it's not too hard to find if you know where to look for it. Sounds like Whole Foods is a good bet for sourcing miso, and any larger grocery store that has a good international foods section. So while you're there purchasing Vegemite or Marmite for your cheesymite scrolls, stock up on miso, too. The salty, slightly fermented taste adds such a rich depth to whatever food you pair it with.

I've seen some recipes for miso-glazed eggplant around the web, and have been hankering to try it out. Tonight we thought it would complement the crispy-skin salmon we had in mind, and the entire meal turned out perfectly. Instead of the typical mirin-miso blend for this glaze, I used some local Australian cherry juice, mixed with a bit of miso and raw sugar. Cooked over low heat for a few minutes, it reduced down into a beautiful, dark burgundy glaze. We used it to baste some small eggplant halves and some whole asparagus, and the result was delicious.

Apologies for possibly the worst photo on this blog-- we were hungry after a long day at work.
But I promise this cherry miso glaze over  roasted eggplant and asparagus tastes amazing.

You could easily use this glaze on other vegetables that do well in roast: halved brussels sprouts, cauliflower, broccoli, baby squash, zucchini, etc. When spread over the surface of the vegetable, the glaze imparts a more subtle flavor, while a sliced or scored vegetable will soak up more of the sweet-salty flavor. This glaze would also work well on baked meat dishes such as a mild fish, pork tenderloin, and chicken breasts or thighs.

If you can't find cherry juice, try substituting pomegranate or even apple juice. Just make sure that you're buying 100% juice, no sugar or preservatives added. The miso is a necessary ingredient--  I promise you'll be glad you invested in it and will find it a flexible, long-lasting ingredient in the kitchen. Go out on a limb experimenting with these ingredients if you never have before, and enjoy the perfectly sweet-salty balance of this delicious glaze.

Cherry Miso Glaze (and how to use it on roasted eggplant & asparagus)
makes just over 1/4 cup of glaze

1/4 cup cherry juice (100% juice, no preservatives added)
2 tablespoons miso (either yellow or white miso is fine)
2 tablespoons raw sugar

Place all ingredients in a small saucepan over low heat. Stir with a whisk or fork while the mixture heats up to blend the miso into the sauce. When it begins to bubble, turn the heat down to low and continue to cook, stirring occasionally, for 3-5 more minutes, until the sauce has thickened and the miso is completely incorporated.  Remove from heat.

Use glaze immediately, or store in an airtight container in the fridge for up to one week.

Cherry Miso Glazed Eggplant and Asparagus
serves 3-4 people as a side dish

1/4 cup Cherry Miso Glaze
4 small eggplants (mine were about 6 inches long and 2 inches wide)
1 medium bunch of asparagus

Preheat oven to 190C.

Wash the eggplant and asparagus. Remove and discard the leafy tops from the eggplants, and snap off and discard the tough ends of the asparagus spears.

Cut the eggplants in half lengthwise, and score each half of flesh into a cross-hatch pattern, cutting all the way to (but not through) the eggplant skin.

Lightly brush or spray the eggplant and asparagus with olive oil, and place on a baking sheet or roasting tray. Place the tray in the pre-heated oven, and bake for 6 minutes.

Remove tray from oven, and carefully baste the eggplant flesh and the asparagus spears with the cherry miso glaze. You may have a bit of glaze leftover-- store for another use. Return the basted vegetables to the oven and bake at 190C for another 10-15 minutes, until the eggplant is soft and beginning to brown and the asparagus spears are tender when a fork is stuck through them. Serve immediately.

Cheesymite Scrolls

Happy 'Straya Day! January 26 was Australia Day, and today we've had a national holiday to mark the occasion. It's a contested holiday in this country, but as a recent Aussie implant, I have found it an excellent time to unwind, break out the BBQ, and try my hand at Australia's culinary treats. Yesterday morning we made cheesymite scrolls to go with our fried eggs and smoothies. I adapted the same recipe that I mentioned in my last post from The Organised Housewife here, with my adjustments in the recipe below. This super easy, whole wheat version made 10 mini-rolls that could easily serve about 4 people, though I am embarrassed to admit the hubs and I polished them off pretty quickly between the two of us.

cheesymite scrolls for breakfast on Australia Day

Yesterday afternoon I also made lamingtons, a classic Aussie treat that seems to remind everyone of bake sales, lunch boxes, and after school trips to the local bakery. It's a light sponge cake covered in a thin chocolate sauce and rolled in shredded coconut, sometimes with a spread of jam in the middle of the sponge cake if you're being fancy. The first time I made them in London for Australia Day I hadn't ever visited the antipodes in person or eaten a lamington, and the hubs sweetly nodded and said they were pretty close to authentic.

Vegemite and cheese rolled into an easy to make wholewheat dough

Now that I've had the real deal, I realize I was totally off in that first attempt. I had made a cake with a pound cake type crumb, which makes the lamingtons dense and a little too rich. You want a light-as-can-be, pillowy soft sponge cake texture. The bakery down the road from serves the most tender lamingtons, and I'm aiming for a replica of their perfectly soft cake. This year I turned to the cake Australia Women's Weekly Sponge Cake Queen recipe by Australia Women's Weekly's Sponge Queen, which looks about as tall and light as you can get. I baked this in a 9-inch square pan, then rolled squares of cake in the chocolate sauce Dan Lepard's lamington recipe by noted Aussie baker Dan Lepard, dusting the chocolate covered cakes with organic shredded coconut. They were delicious, but the cake was still not quite right. I'll keep trying my hand at this one and will share when I've got it nailed.

bite-size cheesymite scrolls

Until then, enjoy these 2-bite cheesymite scrolls-- they pack a healthy dose of vitamin B alongside whole grains and a little cheese. If you can't access Vegemite, try to source Marmite instead (the British version... tastes similar, though the antipodeans will argue that Vegemite is the best). I've noticed Marmite in the British or international foods section at many grocery stores in the USA. Cheesymite scrolls a welcome change from sweet cinnamon rolls or muffins if you crave a little something savory in the mornings or for a quick snack. Hope you enjoy them as much as we do down under.

Cheesymite Scrolls
adapted from The Organised Housewife
makes 10 two-inch rolls

1 1/2 cups whole wheat flour (plus more for dusting the rolling surface)
3/4 teaspoons baking powder
pinch of freshly ground sea salt
2 tablespoons cold butter
3/4 cups milk (I use skim)
1-2 tablespoons Vegemite
1/2 cup freshly shredded cheddar cheese (reserve 2 tablespoons for sprinkling on top)

Preheat the oven to 425F/ 220C, and lightly grease a pie tin or a cookie sheet.

In a large bowl, whisk together the flour, baking powder, and salt. Using a pastry cutter, a fork, or your fingers, cut in the butter until the mixture resembles fine crumbs. Add the milk, and stir with a wooden spoon until just combined to form a soft dough. The dough will be very sticky at this stage.

Sprinkle a couple of tablespoons of flour onto a flat, clean surface, and pat your hands with a little of the flour. Turn the dough out onto the flour and knead it about 10 times, adding up to two more tablespoons of flour if necessary to keep it from sticking.

Using a rolling pin or a tall, straight glass, roll the dough out into a rectangle that measures approximately 5 inches wide and 12 inches long, with the dough about 1/4 inch thick. Using the back of a spoon, spread the Vegemite thinly and evenly as possible over the entire surface of the dough (use more or less Vegemite according to taste-- it's delicious when baked with the cheese!). Sprinkle the cheese (reserving about 2 tablespoons) over the entire surface of the Vegemite-covered dough.

Starting from one of the long ends of the rectangle, roll the dough up. Using a serrated knife, carefully slice the dough into about 10 sections (each section should be just over an inch long). Place the sections close together in the greased baking tin (you can use a small pie plate for this, or a flat cookie sheet). Sprinkle the remaining 2 tablespoons of cheese over the tops of the rolls.

Bake at 425F/ 220C for 15-20 minutes, until rolls are cooked through and beginning to brown very slightly on top. Remove from oven and serve warm or at room temperature. Scrolls will keep in an airtight container for 2-3 days.