THE GOOD CARBS COOKBOOK
The Good Carbs Cookbook (by Alan Barclay, Kate McGhie and Philippa Sandall) published by Murdoch Books
helps you choose the best fruits, vegetables, beans, peas, lentils,
seeds, nuts and grains and explains how to use them in 100 refreshingly
nourishing recipes to enjoy every day, for breakfast, brunch, lunch,
dinner and dessert. The recipes are easy to prepare, (mostly) quick to
cook, long in flavour and full of sustaining goodness, so you feel
fuller for longer. There is a nutritional analysis for each recipe and
tips and helpful hints for the novice, nervous, curious or time-starved
cook.
MIXED GRAINS SALAD WITH MARINATED ZUCCHINI
Slow
cooking barley combines with quick-cooking quinoa in this refreshing
salad. The grains soak up the bold flavours giving this Med-style dish
real bite and substance. Serves: 6 • Preparation time: 40 minutes
Cooking time: 30 minutes
6 small zucchini (courgettes)
About ¼ cup olive oil
Salt flakes and freshly ground pepper
2 garlic cloves, crushed
¼ cup red wine vinegar
1 tablespoon caster sugar
3 tablespoons torn mint leaves
3 tablespoons torn parsley leaves
Mixed grains salad
1 cup pearl barley, cooked
1 cup quinoa, rinsed and cooked
1 cup halved red cherry tomatoes
1 cup halved yellow cherry tomatoes
½ cup pitted black olives
½ cup walnut halves
4 large leaves radicchio, roughly torn
2 handfuls torn pale inner leaves of curly endive or rocket
Sea salt flakes and ground pepper to taste (optional)
⅓ cup extra virgin olive oil
1 tablespoon red wine vinegar
To
make the marinated zucchini, wash, trim and cut the zucchini lengthways
into 8 mm (⅜ in) thick slices. Working in batches, heat 2 tablespoons
of the olive oil in a sturdy non-stick pan over medium-high heat.
Arrange the zucchini in a single layer in the pan and cook about 3
minutes each side until well browned. Remove from the pan, arrange in a
shallow dish and sprinkle lightly with salt and pepper. Warm the garlic,
vinegar and sugar in a small pan and pour over the zucchini. Scatter
with mint and parsley, toss lightly and leave at room temperature for 1
hour before serving. • Put the barley, quinoa, tomatoes, olives,
walnuts, radicchio and curly endive into a large bowl with salt and
pepper to taste. Whisk the oil and vinegar together until emulsified,
pour over salad and toss lightly. Serve the salad topped with marinated
zucchini.
Per serve
1590kJ/380 calories;
5g protein; 31g fat (includes 4g saturated fat; saturated : unsaturated
fat ratio 0.15); 18g available carbs (includes 5.5g sugars and 12.5g
starches); 5g fibre; 150mg sodium; 410mg potassium; sodium : potassium
ratio 0.37
REVERSING DIABETES
The latest
research into type 2 diabetes shows that for some people it's possible
to put diabetes into remission and for others they can prevent or at
least delay the complications of diabetes. Reversing Diabetes published by Murdoch Books
explores what these findings mean for you. Drawing on over 20 years of
clinical experience as an Accredited Practising Dietitian, including
nearly 16 years at Diabetes Australia, Dr Alan Barclay combines the
highest quality evidence about the nutritional management and prevention
of diabetes into one easy-to-read book with 70 delicious recipes.
TOMATO, MOZZARELLA AND OLIVE QUINOA PIZZAS
Quinoa
has a light, nutty texture with a slight crunch and will give the pizza
bases a lovely crisp texture. Serves 4 • Preparation 20 minutes + 1
hour resting • Cooking 1 hour
¼ cup quinoa, rinsed
2 teaspoons instant dried yeast
1 cup wholemeal plain flour
½ cup stone-ground plain flour
semolina, for sprinkling
140g (5oz) artichoke hearts in brine, rinsed and halved
100g (3½oz) reduced-fat grated mozzarella cheese
⅓ cup black olives, halved
1 handful basil leaves
200g (7oz) baby English spinach leaves
250g (9oz) baby roma tomatoes, halved
1 small Lebanese (short) cucumber, thinly sliced
2 tablespoons balsamic vinegar
Tomato sauce
2 teaspoons olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
500g (1lb 2oz) ripe tomatoes, finely chopped
Put
the quinoa and ½ cup water in a saucepan and bring to the boil. Reduce
the heat, cover and simmer for 10–12 minutes or until all the liquid has
evaporated. Transfer to a bowl to cool. • Stir the yeast into 185ml
(6fl oz/¾ cup) tepid water until the yeast has dissolved. Combine the
quinoa and flours in a large bowl. Make a well in the centre, add the
yeast mixture and mix to a soft dough. Turn the dough out onto a lightly
floured surface and knead for 10 minutes or until smooth and elastic.
Return the dough to the lightly oiled bowl, cover with a tea towel (dish
towel) and rest in a warm place for 1 hour or until doubled in size.
To
make the sauce, heat the oil in a saucepan over medium heat. Cook the
onion, stirring, for 4 minutes or until softened. Add the garlic and
stir for 1 minute. Add the tomatoes, reduce the heat to low, cover and
simmer, stirring occasionally, for 15 minutes or until the sauce has
thickened. Remove the lid and cook for 5 minutes or until reduced by
two-thirds. Set aside to cool, then purée using a stick blender.
Preheat
the oven to 220°C (425°F). Sprinkle two large baking trays with
semolina. Divide the dough into four portions and roll each on a lightly
floured surface into a 20cm (8inch) round, about 5mm (¼inch) thick.
Place on the prepared trays. • Spread the tomato sauce over the bases,
then top with the artichokes, mozzarella and olives. Bake the pizzas for
18–20 minutes or until crisp and golden. Top with the basil leaves and
cut into wedges. • Drizzle the spinach, tomatoes and cucumber with the
vinegar and serve with the pizzas
Per serve
1790kJ/
426 calories; 21g protein; 9.5g fat (includes 3g saturated fat;
saturated : unsaturated fat ratio 0.46); 58g available carbs (includes
10g sugars and 48g starches); 11g fibre; 270mg sodium; 1150mg potassium;
sodium : potassium ratio 0.23
