IN THE GI NEWS KITCHEN

STICKS, SEEDS, PODS AND LEAVES 
Kate contributed the recipes to Ian Hemphill’s best-selling Spice and Herb Bible. You will find more of her recipes on the Herbies spices website. Or you can follow her on Instagram (@herbieskitchen).

Kate uses Herbies spices and blends in her cooking, but you can substitute with what you have on hand in your pantry.

BLACK LIME and BEAN SALAD

This quick salad is wonderfully enhanced by the zing of black lime powder. It makes a perfect packed lunch that will keep you going all afternoon. Prep: 5 mins Cook time: 5 mins Serves: 4

2 x 400g (14oz) cans of 3-bean mix, drained
1 x 400g (14oz) can of unsweetened corn kernels, drained
15 green beans, trimmed and cut into 3cm/1½in pieces (or 1 cup defrosted frozen green beans)
1 avocado, cut into 2cm/¾in cubes
2 tbsp olive oil
1 tbsp lime juice
3 tsp Herbie’s Spices
Black Lime Powder
½ cup coriander leaves, roughly chopped

If using fresh beans, blanch for 2 minutes in boiling water, then drain and add to the serving bowl with 3-bean mix and corn kernels. • Whisk together olive oil, lime juice and black lime powder. • Stir dressing through salad with avocado and coriander and serve.

Per serve 
2000kJ/480 calories; 17g protein; 20g fat (includes 3.5g saturated fat; saturated : unsaturated fat ratio 0.21); 47g available carbs (includes 9g sugars and 38g starches); 17g fibre; 815mg sodium; 840mg potassium; sodium : potassium ratio 0.97

CHRISSY FREER’S FOOD WITH ADDED LIFE 
As a qualified nutritionist, Chrissy’s philosophy is simple: limit the amount of processed food in your diet and focus on whole foods. “By returning to eating whole foods, that is foods in their most natural state, we allow our bodies to benefit from all the available nutrients that food can provide.” Steer clear of food fads and miracle cures, if it sounds too good to be true then it probably is!

SALMON WITH WHITE BEAN MASH 

This delicious meal will be on the table in 25 minutes. It’s rich in the good omega-3 fats and cholesterol-fighting legumes. Recipe and photo (Steve Brown) courtesy www.taste.com.au. Serves 4.

1 tbsp olive oil
2 garlic cloves, crushed
1 tsp ground cumin
1 tsp finely grated lemon rind
2 x 400g (14oz) cans cannellini beans, rinsed, drained
1 tbsp fresh lemon juice
1 cup fresh continental parsley leaves
1 small red onion, halved, thinly sliced
1 tbsp baby capers, rinsed, drained
olive oil spray 4
(about 125g/4oz each) skinless salmon fillets
steamed green round beans, to serve

Heat the oil in a medium saucepan over medium heat. Add the garlic, cumin and lemon rind and cook, stirring, for 30 seconds or until aromatic. Add the cannellini beans and lemon juice, and cook for 2 minutes. Use a fork to coarsely crush. Set aside and cover to keep warm. • Combine the parsley, onion and capers in a small bowl. • Heat a large non-stick frying pan over medium-high heat. Spray with oil. Cook the salmon for 3-4 minutes each side for medium or until cooked to your liking. • Divide the bean mixture among serving plates. Top with the salmon and the parsley mixture. Serve with green beans.

Per serve 
2250kJ/ 540 calories; 41g protein; 25g fat (includes 5g saturated fat; saturated : unsaturated fat ratio 0.25); 27g available carbs (includes 6g sugars and 21g starches); 16g fibre; 690mg sodium; 1300mg potassium; sodium : potassium ratio 0.53