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.
FERMENTED BEETROOT, CARROT AND CAULIFLOWER
The vegetables must be of the highest quality for fermenting. Broccoli florets the same size as the cauli or small trimmed halved Brussels sprouts make a lovely ‘green’ addition. Other than the ratio of sea salt to water for the brine, there’s no standard recipe. You create your own.
3 garlic cloves, peeled and bruised (optional)
2 cups small cauliflower florets, rinsed in cold water
2 large carrots, peeled, cut into thin sticks
3 tablespoons (12 teaspoons) sea salt
3 cups (1.25 litres/24 fl oz) filtered water
Place the garlic in the bottom of clean jars or large container. Cover with even layers of beetroot, cauliflower and carrot leaving a space at the top of about 2.5 cm (1 inch). • Dissolve sea salt in the water and pour slowly over the vegetables. Use a thin utensil (a chopstick is ideal) to release any trapped air bubbles. Add more brine if necessary to completely cover the vegetables. Weigh the vegetables down with the weight of choice. • Cover each jar with a tight lid, airlock lid, cabbage leaves or coffee filter secured with a rubber band. • Ferment at room temperature until the desired flavours and textures are achieved. If using a tight lid without an airlock, “burp” daily by gently starting to unscrew the lid to release excess pressure. Once the vegetables are finished, secure with a tight lid on the jars and move to cold storage or refrigerate.
430kJ/103 calories; 5g protein; 0.5g fat (includes 0g saturated fat; saturated : unsaturated fat ratio 0.0); 15g available carbs (includes 15g sugars and 0g starches); 9.5g fibre; 3065mg sodium; 920mg potassium; sodium : potassium ratio 3.3
A DOLLOP MAKES A DIFFERENCE
Jalna yoghurt is made the traditional pot set way to produce a thick and creamy texture. Inspired by the flavour, colour, texture and taste of the vegetable garden, they have developed a range of recipes to help us up our veg intake by adding a dollop of their pot-set Greek yoghurt toppings. They have kindly shared the following recipes with GI News readers.
QUINOA CRUSTED VEGGIE CAKES WITH HORSERADISH YOGHURT
Horseradish yoghurt is a great way to add oomph to veggie fritters. Add other vegetables such as wilted kale, grated eggplant, zucchini or corn and substitute wasabi for horseradish and amaranth for quinoa if you wish. Serves 6
400g (14oz) can cannellini beans, rinsed and drained
400g (14oz) can chickpeas, rinsed and drained
1 cup coriander leaves
1 medium red chilli, seeded and chopped
1 clove garlic, crushed
1 egg, lightly beaten
1 tbsp Greek yoghurt
1 cup cooked quinoa
⅓ cup edamame, blanched
⅓ cup green peas, blanched
1 green onion, finely sliced
⅓ cup quinoa flour
2 eggs, lightly beaten with
2 tbsp Greek yoghurt
1½ cups quinoa flakes
Vegetable oil or oil spray
Lemon wedges to serve
1 cup Greek yoghurt
1½ tbsp (6 tsp) prepared horseradish
1½ tbsp (6 tsp) lemon juice
Salt and cracked pepper, to taste
Preheat oven (220°C/200°C fan forced) and line a baking tray with baking paper • Puree cannellini, chickpeas, coriander, chilli, garlic, egg and yoghourt in a food processor until coarsely mashed but mixture holds together. • Place mixture in a large bowl and add quinoa, edamame, green peas, green onion, and salt and pepper to taste if desired. Shape approx ¼ cup of mixture into balls and flatten slightly. Dip in flour, dust off excess, dip in egg and yoghurt mix, then roll in quinoa flakes. • Spray or lightly brush with oil and bake, for 20 minutes or until golden, turning halfway through. • To make horseradish yoghurt, place all ingredients in a bowl & whisk to combine. • Serve fritters with horseradish yoghurt and lemon wedges.
2025kJ/485 calories; 25g protein; 10g fat (includes 2.5g saturated fat; saturated : unsaturated fat ratio 0.33); 64g available carbs (includes 15g sugars and 49g starches); 15g fibre; 465mg sodium; 943mg potassium; sodium : potassium ratio 0.49