12 x 50g school whiting fillets, skin on, bones removed 1 lemon, zest grated, juiced Salt flakes and freshly ground black pepper, to taste 1 bunch green asparagus, thinly sliced diagonally (see tips below) Steamed kipfler potatoes, to serve (see tips below)
Sauce Gribiche3 hard boiled eggs, halved, yolks set aside, whites finely chopped 1 raw egg yolk ½ teaspoon Dijon mustard 2 tablespoons lemon juice 1 cup extra virgin olive oil Salt flakes and freshly ground black pepper, to taste
Sprinkle the fish with lemon zest, salt and pepper, cover and chill until ready to cook.
Half fill a wok or large saucepan with water and bring to the boil.
Meanwhile make the Sauce Gribiche: blend the cooked and raw egg yolks, mustard, lemon juice, salt and pepper in a food processor. With the motor running, slowly drizzle in the olive oil to make a smooth, thick sauce. Place in a bowl, stir in capers, parsley, chervil, chives and egg white, and set aside.
Place a plate in 2 steamer baskets, or line with baking paper.
Arrange the asparagus in one steamer basket and the fish in the other one. Squeeze lemon juice over the fish. Stack the baskets on top of the wok, with the asparagus closest to the wok and the fish on top. Cover with the lid and steam for 3-5 minutes, depending on thickness of fillets, until the fish is opaque and flesh flakes easily when tested with a fork.
Stack fillets and asparagus on 4 plates with kipflers and some Sauce Gribiche on the side. Pass remaining sauce separately.
Tips:
If asparagus is thick and woody, discard the woody bottom section and peel the spears with a potato peeler.
Kipflers are waxy potatoes that hold their shape well when cooked; other waxy potatoes include charlotte or pink fir apple.
Alternative species: Flathead, flounder, garfish, or any of the dory or whiting species.
2 tsp fast-action dried yeast 350ml/1½ cups tepid water 540g/4½ cups extra-fine wheat flour (T55 flour), plus extra for dusting 1½ tsp salt 1 tbsp granulated sugar
Directions:
Mix together yeast and water straight in the dough mixer bowl. Add the flour, salt and sugar and run for about 2 minutes until the dough is smooth. Knead the dough for double the time if you are doing it by hand. Shape the dough into a ball, put back into the bowl, cover with clingfilm or a lid and leave to rise for about 1 hour until the dough has nearly doubled in size.
Flour the back of your hand and knock back the poor dough to squeeze all air out of it. Cover with cling film again and leave to rise for another hour. Knock back and leave to rise one more time.
Take out the dough and place on a floured worktop. Divide into two. Form the baguettes by pressing them out to a (very rough) rectangle, about 10 × 2cm/4 × 8in, and fold the upper and lower long edges so they meet in the centre. Squeeze the seam together and roll the dough into a long thin sausage, about 30cm long.
Transfer the baguettes to a baguette tray (or a standard tray) and make sure that the seam is facing downwards. Cover with a tea towel and leave to rise for 30 minutes. Meanwhile, fill a spray bottle with water and preheat the oven to 220°C, and place a deep oven dish filled with water at the bottom of the oven – the steam is there so make sure the right crispy crust appears. So don’t skip this step.
After 30 minutes make cuts in the baguettes using a very sharp knife or a shaving blade – three diagonal cuts for a po’boy and one long cut for a banh mi. Spray the breads 4–6 times with the water and then bake in the oven for 25 minutes in total. After 3 minutes, open carefully and spray with water, leave to bake for a further 3 minutes, after which you open and spray one more time. After a total of 20 minutes, or until they’ve started colour nicely, take out the breads and loosen them from the baguette tray. Pop them back in the oven upside-down and bake for 5 minutes so that the bottom gets crispy too.
Take out and leave to rest. They’re absolutely perfect after 30 minutes. If you wait longer you’ll have to warm them up in the oven again to achieve maximum crunch.
1 kg russet apples 1/3 cup (80 ml) dry white wine finely grated zest of 1 lemon 180 g caster sugar 1 pinch of fine salt ¼ cup (40 g) sultanas 60 g mixed peel 60 g unsalted butter 18 slices white sandwich bread, crusts removed 1½ tablespoons dark rum Mascarpone Cream ( to serve)
Directions:
Preheat the oven to 180°C.
Peel and core the apples and cut each one into 16 thin wedges. Place in a heavy-based saucepan over high heat with the wine, lemon zest and 90 g of the caster sugar. Bring to the boil, then reduce the heat to medium and cook, covered, for 10 minutes. Uncover, add the salt and cook for another 15 minutes or until the liquid has evaporated.
Remove from the heat, stir in the sultanas and mixed peel, then cover and set aside.
Beat the butter and remaining sugar with a wooden spoon until well combined. Use three-quarters of this mixture to butter the base and side of a 23 cm round springform cake tin. Completely line the base and side of the tin with the bread, cutting the slices to fit as necessary and reserving some for the top, pressing gently to secure them in place.
Fill with the apple mixture, then top with the remaining bread and spread the remaining butter mixture over the top.
Bake for 40 minutes or until the bread is lightly golden. Remove from the oven, immediately pour the rum over the top and set aside for 30 minutes.
Serve warm with a bowl of mascarpone cream on the side.
2 tsp fast-action dried yeast 400ml/1¾ cups tepid water 670g/4¼ cups strong white bread flour, plus extra for dusting 2 tsp salt 3 tbsp olive oil, plus extra for greasing sea salt sesame seeds
Directions:
Mix together the dried yeast and water directly in the dough mixer bowl. Add the flour, salt and 2 tbsp olive oil and run for 2 minutes, or until the dough is smooth and nice. Shape the dough into a ball, put back into the bowl, cover with clingfilm and leave to rise for about 2 hours until doubled in size.
Turn out the dough on a floured worktop, flatten it out a little and divide into two equally sized halves. Shape into balls and place them in two 20cm round tins that you’ve greased with a little oil. Push the dough down a little so it covers the whole tin. If you haven’t got a tin, you can freestyle a round ball shape and place on an oven tray. Pour 1 tsp oil over each dough, cover with clingfilm and leave to rise for another 40 minutes. Preheat the oven to 220°C.
Sprinkle the breads with sea salt and sesame seeds. Place in the centre of the oven and turn immediately down to 190°C. Bake for 20–25 minutes or until the bread is golden brown. Take out and leave to cool. Depending on what kind of tin you have, the bottom can sometimes get a bit soggy. In which case, bake it for another 5 minutes.
Tips:
For a fantastic idea to create a delicious filling
Here are some cold breakfast ideas that are simple to make, healthy yet filling. Yoghurt Parfaits
Repeat layers of yoghurt, your favourite fruit and a bit of low-sugar cereal for a refreshing breakfast that also looks like a Master Chef style work of art!
Chia Seed Pudding Chocolate pudding for breakfast? Yes please! This chia seed pudding is super yummy, full of fibre and easy to make.
Chocolate pudding for breakfast? Yes! This chia seed pudding is super yummy, quick and full of fibre which keeps you full for longer. The coconut milk is a good fat and is the ONLY fat that our body recognises straight away and can use as brain fuel.
Ingredients:
1 1/2 cups Coconut milk ( or 1 cup coconut milk, 1/2 cup almond milk) 6 tbsp Chia Seeds 5 Dates, chopped 1 tsp Vanilla
Flavours – choose one of: Lime – juice of 1 lime Chocolate – 1 1/2 tblsp cacao powder Coconut – 4 tbsp shredded coconut Berry – handful frozen berries
Directions:
Blend all ingredients, besides chia, in blender until well combined. Add chia and blend for 5 seconds
Pour into jars or containers
Crush almonds/berries/coconuts and pour over the top
Refrigerate for at least 3 hours and enjoy cold
Tips:
Mix up the recipe and pour your pudding into a smoothie for a thick and nutrient dense drink on the go.
Experiment with the different flavours above to change the taste. Bircher Muesli with Mango This is a breakfast best made the night before and it's a perfect on-the-go option for the time-poor. Combine oats, milk and honey and refrigerate overnight. In the morning, add mango, passionfruit and strawberries and some natural yoghurt. Voila!
Smoothie Smoothies make the perfect cold breakfast meal, especially if you’re short on time and/or don't like anything that's too heavy in the morning. The greatest thing about smoothies? It’s entirely up to you what you want to make it with! Here's a breakfast smoothie recipe Breakfast Smoothie Serves 4 Ingredients:
2 cups FibreStart
1 cup frozen mixed berries
1 ripe banana, peeled
1 Weet-Bix, broken
1 tbsp honey
½ cup crushed ice
Method: Place all ingredients in a blender and mix until smooth. Divide between glasses, serve and enjoy! for you and for more inspiration see these Six colourful power smoothies.
Avocado shake
2 ripe avocados 2 tsp lime juice 1⁄2 seedless cucumber 1 handful of watercress 7-8 dl apple or white grape juice Garnish: Thinly sliced lime and watercress Instructions: Blend avocado, lime juice, cucumber and watercress with half the juice. Add the remaining juice, serve and garnish with lime and watercress. Avocado contains healthy fatty acids and vitamins that keeps your body and skin looking radiant.
Virgin Bloody Mary
5 dl Carrot juice 4 Celery sticks chopped 1 bunch of Spring onions 1-2 tsp. lemon juice 500 g Peeled tomatoes 1 handful of continental parsley Garnish: Continental parsley Instructions: Blend all the ingredients and serve over ice, garnish with parsley leaves Carrot is rich in vitamin A + C-dietary fibre which aids digestion, regulates blood sugar levels and promotes cardio-vascular health.
Magic Mint
3 cups of honeydew melon diced 1 Cup of low fat yoghurt 2 1⁄2 cups of frozen pitted grapes 1 small handful of mint leaves 1 small handful of lemon balm 1 tsp. honey or Agave nectar Garnish: Lemon balm Instructions Blend all the ingredients and add mint, lemon or honey for taste. Garnish with Lemon balm. Fresh mint keeps your tummy healthy and fights off bad breathe.
Perfect Pineapple
2 cups of watercress 2 sticks of celery Flesh of one medium sized pineapple diced 1 1⁄2 cups of orange juice An inch of freshly grated ginger Garnish: Thinly sliced pineapple Instructions: Blend al the ingredients, adjust taste with ginger and serve with sliced pineapple. Pineapple is rich in manganese, which your body uses for bone structure and tissue. One cup of pineapple provides 73% of the recommended daily intake of manganese.
Spinach Lassi
4-5 Greek yoghurt 0,1% 200ml skim milk (use soy or almond if your prefer) 1 tsp. freshly grated ginger 50g baby spinach 1-2 tsp. Acacia honey 1 tsp. freshly grated Muscat 1 pinch of sea salt Garnish: Baby spinach Instructions: Blend all the ingredients with ice and adjust the taste with honey and Muscat. Server with a fresh spinach leaf. Spinach is loaded with iron, calcium and magnesium which aids in muscle building and recovery.
Vitamin C Bomb
6 kiwi fruits flesh of 1-2 cantaloupe melons (1 1/5 cup) 2 tsp. lime juice 2 tsp. fresh mint 1-2 tsp. Agave nectar or honey Garnish: Fresh mint Instructions: Blend kiwi, melon, lime juice and mint. Add Agave or honey for taste, serve over ice and garnish with fresh mint leaves. Kiwi boasts vitamin C which strengthens immunity and vitamin E which works wonders for your skin.
Fruit salad Just like smoothies, what you add in your fruit salad is entirely up to you. Summer brings some delicious fruits into season, such as mangoes, strawberries, apricots and nectarines. Slice them up, put in a bowl, add some yoghurt if you wish, and breakfast is served!
Fruit forms a critical part of a healthy diet, but not all fruits are equal. It pays to know a little more about what particular benefits each one offers, so we have put together a snapshot guide below.
It’s important to remember that while fruit generally offers the positive benefits of fibre, vitamins and restorative chemical compounds, be aware that some fruits are high in calories and carbohydrates and overindulging can lead to weight gain. With that in mind, let’s have a browse at what some of the popular varieties can do for you. Bananas
These are high potassium and low in sodium making them a real heart-friendly food. They can help lower your risk of high blood pressure and stroke, but have also been linked to cancer risk reduction and asthma prevention. Apples
The great all-rounder! Apples firstly provide a good source of both soluble fibre to lower cholesterol and insoluble fibre to aid regularity. To top that off, they are packed with antioxidants Oranges
The classic source of vitamin C, and also a source of potassium, but don’t ignore the pith; it actually contains a lot of the vitamin C. Pawpaw
Also known as papaya, pawpaws contain papain; a substance that aids digestion. They are rich in vitamin C and also contain folate, which has been linked to reducing the risk of some cancers. Strawberries
The ancient Romans knew the health benefits of strawberries and used them for treating inflammation, fever, kidney stones, gout and even bad breath! Strawberries are an excellent source of vitamin C, potassium, folic acid and fibre. Red grapes
These contain resveratrol, a powerful antioxidant, which has been touted as having a positive effect on the heart. They are also at the higher end of the scale for sugar content, so be careful if you are watching your weight. Kiwifruit
A much higher concentration of vitamin C than oranges, plus they have loads of potassium and are great for bowel health. Their low GI rating also means they avoid the insulin rush that can occur with other high sugar fruits. Blueberries
Blueberries are recognised for their antioxidants and can even be beneficial against urinary tract infections. Research also suggests that they may assist in memory function and cognitive decline. Avocados
This versatile fruit gives you antioxidants, vitamin E and healthy unsaturated fats, as well as helping combat inflammatory conditions. Pineapple
Like kiwifruit and pawpaw, pineapple is good for digestive health. Its anti-inflammatory properties may also be beneficial against cancer and they are crammed with vitamin C too.
Acai bowl If you don’t know your superfood from your superheroes, the Acai berry has been hailed as the king of superfoods – providing an array of health benefits while also being totally delicious. Find out more about it.
There are many food trends out there that are unwarranted (like food mashups -- ahem, Cronuts), but when it comes to acai bowls -- which feature the super superfood from Brazil -- the buzz is 100 percent deserved. The acai berry has been heralded for an array of health benefits, but its strongest asset is definitely its taste. Acai is a delicious tropical fruit and when it comes served as a bowl it makes waking up a whole lot easier.
Acai bowls look like ice cream, almost taste like ice cream, and make you feel good about your breakfast choice. It's what breakfast dreams are made of. An acai bowl is basically a really thick smoothie that's been topped with oatmeal, fruit or peanut butter, and then you wolf it down with a spoon. For breakfast. After eating a bowl, you will not only feel happily full (for hours) and have satisfied a sweet craving (no need to cave for a donut), you'll have also done something that was good for you. Win win.
In cosmopolitan areas, acai bowls can be found at most local juice or smoothie spots, but for those of you who don't live near a Liquiteria you will have to brave the process of making one at home. To be clear: this is not the quickest and easiest of breakfasts (at first). Also, it is not a cheap breakfast (since it comes all the way from Brazil). But, it is completely worth the effort. Try it and you'll see.
Here in the U.S., acai berries come not as a whole fruit, but as frozen puree. And it can only be found in the freezer section of local health food stores, Whole Foods, or purchased online through Amazon or one the website of one of the biggest producer, Sambazon
Finding acai puree is only half the battle, it's getting the right texture that's the real tricky part. You want a consistency that is thick enough to be scoop able, but not so dense that it doesn't blend all the way. (You definitely don't want frozen chunks of acai in your bowl.) Normally, a mixture of acai puree with frozen fruit such as banana or strawberries -- and sometimes soy, almond or coconut milk to thin it out and add creaminess -- gets you just the texture you need.
Once you get it right, top the acai mixture off with breakfast fixings of your choice and enjoy the fact that you just did something good for yourself.
Ingredients
For the bowl:
1 large medjool date, pitted and soaked in warm water until soft
½ cup/120ml coconut milk (either light or regular)
1 Tablespoon/12g chia seeds
1 or 2 brazil nuts
1 small raw beet, peeled and finely chopped (or grated if you don’t have a high speed blender)
½ cup/75g frozen mixed berries (I like a blend of raspberries and blueberries)
1 3.5oz/100g package of %100 frozen acai, run under warm water to thaw slightly
For the toppings:
1 Tablespoon/5g unsweetened coconut flakes
1 Tablespoon/10g hemps seeds
Sliced fresh fruit and berries
Instructions
Start by soaking the medjool date while you prepare peel and chop or grate the beet.
Place the coconut milk,chia seed brazil nuts and drained soaked date in the blender and blend on high until smooth.
Add the chopped or grated beet, frozen mixed berries and slightly thawed acai packet. Blend on high, scraping down sides as necessary until thick and smooth.
Serve immediately in shallow bowls with toppings or as a smoothie in a tall glass. Alternatively you can prepare the bowl ahead of time the night before and keep the bowl covered without the topping in the fridge overnight.
1/3 cup non-dairy milk, used: almond milk (more as needed to blend)
1/4 cup coconut milk (or substitute with more almond milk)
1 large frozen banana
1/4 cup frozen or fresh blueberries
toppings: 1 tsp goji berries, 1 tsp cacao nibs, 1 tsp shredded coconut, splash of coconut milk, fresh blueberries, chopped nuts or raw jungle peanuts
Instructions
First blend together the acai smoothie packs, liquid and frozen fruit. Blend the ingredients in a high speed blender until creamy, but still very thick and frosty. Add more non-dairy milk if needed to blend, but add slowly because you want your mixture as thick as possible.
After your acai is thick, frosty and blended, spoon it out into a bowl. Tip: Use a chilled bowl to keep things frosty!
Top it! Add the toppings in the recipe or add whatever you'd like! Fruit, nuts and seeds are all delicious acai bowl toppers. Serve with a spoon and enjoy right away.
Muesli breakfast muffinsUse your weekend to make a batch of healthy muffins. This recipe uses oats, apple and apricot to create a moist and delicious breakfast muffin. Switch the plain self-raising flour to wholemeal flour for a slightly healthier alternative, or instead of canned fruit, try stewing your own apples and adding to the mixture.
Help your family eat well every day, explore the nutritional properties of this recipe.
Average Quantity per Serving
Energy
154Cal
Protein
5.1g
Fat, Total
1.9g
- Saturated
0.6g
Carbohydrate
27.7g
- Sugars
8.6g
Dietary Fibre
2.2g
Sodium
192mg
Serves 12
1 cup (90g) UNCLE TOBY'S Traditional Oats
2 cups (300g) self raising flour
2 eggs, lightly beaten
¼ cup (55g) brown sugar
375ml can CARNATION Light & Creamy Cooking Milk
400g can pie apricot or pie apple
¼ cup (20g) UNCLE TOBYS Traditional Oats, extra
Prep time Cook time
preheat oven to 200°c/180°c fan forced. lightly grease a 12 hole, ⅓ cup (80ml) muffin pan.
combine UNCLE toby’s traditional oats, flour, eggs, sugar, CARNATION light & creamy cooking milk and pie apricot or pie apple in a large bowl; mix well.
spoon into prepared pan; sprinkle over extra UNCLE toby’s traditional oats.
bake 20 minutes until or until golden; serve warm or cool.
tip/hint
pie apricot and pie apple can be found on the supermarket shelved with the other canned fruits. pie apricot is thicker and softer than apricot halves.
ngredients:
300g pork belly, skin and bone removed 1 tbsp salt 100g dried rice vermicelli 30 rice paper sheets 3 cups shredded iceberg lettuce 1 cup loosely packed mint 1 cup loosely packed coriander or perilla 300g cooked prawns, peeled, deveined and split lengthways 1 bunch Chinese chives, halved 1 cup Nuoc Cham* (see tip below), to serve
*If you don’t feel like making it yourself or can’t find Nuoc Cham at your local Asian supermarket then try it with sweet chilli sauce or experiment with your favourite Asian dipping sauce.
Directions:
Place the pork belly in a pot just big enough to fit it. Cover with cold water. Add the salt, bring the water to a simmer and simmer for 20 minutes, or until the pork belly is cooked through. Remove from the water and allow to cool. Thinly slice the pork into 5cm wide slices no more than a few millimetres thick.
Place the rice vermicelli in a large bowl and pour over plenty of boiling water. Leave for 5 minutes then drain, rinse in cold water, drain again and cut into 5cm lengths.
Fill a large bowl with lukewarm water and dip a sheet of rice paper into the water until it slightly softens. (It will continue to soften out of the water.) Transfer the rice paper to a plate and place a pile of pork, lettuce, rice vermicelli and some mint and coriander on the paper in a line just in from the edge closest to you.
Place a few prawns at the centre of the paper with the orange backs facing down and roll the paper, folding in the edges halfway along, as shown. Add a few spears of chives just before finishing the roll so the cut ends stick out of the top. Serve with Nuoc Cham.
Tips:
Keeping the prawns separate from the other fillings is purely for presentation, so you can see the colourful backs facing outward through a single layer of rice paper.
You don’t need to do all the work yourself – you can put the ingredients on platters on the dining table with bowls of warm water to dip the rice papers into and everyone can make their own.
The filling of the rolls can be whatever you like.
4 eggs 2 cups caster sugar 2 cups plain flour 2 teaspoons baking powder 1⁄4 teaspoon salt 1 cup milk 125 g butter 1 teaspoon vanilla extract or vanilla bean paste 1 tablespoon coconut extract Coconut buttercream 380 g butter, at room temperature 2 teaspoons vanilla extract 1⁄4 cup coconut extract 6 cups icing sugar mixture 1 cup apricot jam 4 cups toasted coconut flakes (see tip below) 1 cup moist coconut flakes (see tip below) 16 strawberries, hulled
Directions:
Preheat the oven to 160°C. Grease two 20 cm cake tins and line them with baking paper.
Using the paddle attachment of an electric mixer, beat the eggs for 4–5 minutes or until pale and creamy. With the mixer still running, gradually add the caster sugar and continue to beat for 3–4 minutes. The mixture is ready when it forms a ribbon. (When the paddle or spoon is lifted out of the mixture, it should leave a trail, like a ribbon, across the surface for a moment before it sinks in.)
Sift the flour, baking powder and salt into a bowl. Fold through the egg mixture.
In the microwave or in a small saucepan on the stovetop, heat the milk and butter until just melted. Add the vanilla and the coconut extract and gently fold the mixture through the batter. Pour half the batter into each tin.
Place the tins side by side on the centre shelf of the oven and bake for 45 minutes or until risen, golden brown, and starting to come away from the sides of the tins. A skewer inserted into the middle should come out clean. Cool in the tins for 10 minutes before turning out onto a wire rack to cool completely.
To make the coconut buttercream, cream the butter in the bowl of an electric mixer until lighter in colour. Add the vanilla and coconut extract and mix for a moment to combine. Sift the icing sugar mixture into the bowl and combine on a low speed. When the mixture is all wet, increase the speed and beat until light and fluffy. Place about 1⁄2 a cup of the icing in a piping bag with a 1 cm star- shaped nozzle.
To assemble the cake, cut the 2 cakes horizontally in half to create 4 layers. Warm the jam in a microwave-safe jug in the microwave for 40 seconds on high. Starting with the bottom layer, spread the top with warm apricot jam and a 1 cm thick layer of coconut buttercream. Place the next 2 layers on top, each time adding a layer of jam and buttercream. Put the top layer on and spread a generous layer of buttercream over it. Use the remaining buttercream to evenly coat the sides of the cake. Carefully press toasted coconut flakes around the sides of the cake. Use the piping bag to pipe 16 small swirls of buttercream around the top of the cake. Sprinkle the moist coconut flakes over the top of the cake, avoiding the swirls. Place a strawberry on top of each swirl.
Tips:
Toasted coconut flakes and moist coconut flakes are available in the cake-making section of the supermarket.
