Gluten-free, Potato-free, Healthy Polenta Chips

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The change in temperature has given me an opportunity to cook some robust warming food that I’ve had in my mind during hot summer. Yes, making casseroles, stews and soups and baking! That’s why my oven has been so busy every day.

Polenta is grounded corn meal – both gluten-free and wheat-free. It is rich in carbohydrates and insoluble fibre, low GI (stabilising your blood sugar level) and contains a good range of vitamins and minerals. It is so versatile to use. When you cook in a pot and serve immediately, it is like mashed potatoes, a creamy base for stew or casserole. Then it transforms to a hard block when it’s set in the fridge. You can cut into little cubes, pan-fry and add into your salad, just like croutons. You can also cut into squares or rounds, add your favorite toppings and make gluten-free crostini. Or you can cut into strips and make this healthy oven-baked polenta chips.

How to cook? I add a cup of polenta in a sauce pan and pour 4 cups of water. Turn on the heat, bring it up to a boil, simmer over low heat for 20-30 minutes. You need to keep stirring making sure there is no lumps, and add a bit of more water if the mixture is too thick. Don’t forget to season or add some flavours such as using stock or milk instead of water, adding grated Parmesan cheese and adding in some herbs.

It is actually not as hard as it sounds. You just need to get the consistency and seasoning right. Once it is cooled down and set in the fridge, take it out and cut into little strips. Season and spray some oil. Bake in the oven for 20-30 minutes, flipping half-way through. It should be golden brown outside and fluffy inside. As the baking process drives moisture from the polenta, the flavour will be more concentrated and corn-y.

It is a healthy alternative to normal deep fried potato chips at your dinner table. Also a great afternoon snack when you feel like something but not quite dinner yet. Or serve as a savoury nibble when your guests arrive at the dinner party? Serve with herb-y salt like rosemary or sage, tomato-chili sauce, chive-cottage dip, or sun-dried tomato humus.
Polenta Chips

Posted in: Baking, Dinner, Gluten Free, Lunch, My recipes, Snack, Vegetarian

Roasted Cabbage Salad

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How can something simple like this be so tasty? I’m talking about a cabbage roasted in the oven with a drizzle of oil and salt and pepper. Crispy, caramelised, smokey flavour on the edges of the cabbage and in contrast, buttery and sweet inside. It is not only inexpensive and super simple to make but also does all good things to your body.

Cabbage is a powerful antioxidant and an abundant source of vitamin C (actually richer than oranges) and vitamin K (good for your bone health). It also contains a good amount of minerals like potassium important for controlling heart rate and blood pressure, manganese, iron, and magnesium. Cabbage has a number of anti-cancer compounds, like lupeol, sinigrin, and sulforaphane, which are known to inhibit the growth of tumors. It is often used as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, aging, and Alzheimer’s disease.
Roasted CabbageIngredients

1/2 cabbage
1/2 lemon
1/2 tsp of smoked paprika
1 tbsp coconut oil
salt and pepper to taste
1 tbsp of olive oil
crumbled feta for garnish

Place wedged on a baking sheet. Toss with coconut oil, smoked paprika and season with salt and pepper. Roast in the preheated oven (200) for 30-40 minutes until the edges of the cabbage is golden brown. Remove from the oven and transfer to a serving plate. Squeeze a lemon over the salad. Sprinkle crumbled feta and drizzle olive oil for garnish.

Posted in: Baking, Dinner, Gluten Free, Lunch, My recipes, salads, Vegetarian

Vegetarian Lentil Burger

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lentil burgerHave you ever tried packaged vegetarian burgers from the supermarket before? I have. I don’t know what I was thinking. It was horrible, overly salty and mushy. In fact, making your own at home is damn easy and a lot healthier. The secret to making a good vegetarian burger comes from the patties. This lentil burgers with lots of flavours using spices, herbs and nuts are, I guarantee, as good as or better than the meat patties. It is gluten-free, vegetarian and vegan-friendly. You can make a big batch and freeze them as well. Great for easy light dinner on weeknights and also quick lunch on the weekends. It is up to you having it with salads, putting in the wraps or buns, adding poached eggs or smashed avocados on top. I topped with caramelised beetroot and onion and served with simple green salad. It is all delicious!

lentil burger1Ingredients (6 little patties)

100g dried lentils
200g mushrooms
1 tbsp brown rice flour
1 tbsp tahini paste
1 egg
1 tsp minced garlic
1/2 tsp chili flakes
1 tsp cardamom
1 tsp cumin seeds
1 tsp dried thyme
1 tsp Himalayan salt
1 tsp grounded pepper
handful of flat leaf parsley
handful of mint leaves
a handful of pine nuts

Rinse and cook lentils in a boiling water for 20-30 minutes until cooked and tender. Rinse and drain. Put cooked lentils and all other ingredients in your food processor and pulse until all combined. Season to taste. Cover and put the mixture in the fridge for 30 minutes to set. If the mixture is too wet, add extra flour in. If too dry, add a bit of water or extra egg. Taste the mixture to adjust the flavour, as well. Take it out of the fridge, shape the mixture into little discs. You can either pan-fry with coconut oil or bake in the oven until golden brown.

Posted in: Dinner, Gluten Free, Lunch, My recipes, salads, Vegetarian

Curried Split Pea Soup

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yellow split peasI think yellow split peas are quite under estimated legume, but they are in fact cheap, easy to cook, versatile, gluten-free and loaded with good nutrition. Split peas belong to the same family as lentils and beans. They come in green, red and yellow colors. Yellow split peas offer many nutritional benefits, including being rich in dietary fiber and protein. A 1/2-cup serving of cooked split peas provides 144 calories, 10 grams of protein, less than 1 gram of fat, 26 grams of carbohydrates, 10 grams of dietary fibre. Yellow split peas are particularly rich in vitamin B-1 or thiamin that is needed for proper nervous system function, and folate for contributing to heart health, enhancing immune system function, preventing birth defects and forming red blood cells. Split peas are also rich in numerous minerals – phosphorus and potassium. Phosphorus is a major mineral involved in developing strong, healthy bones and also a component of all cells and DNA. Potassium helps regulate heartbeat and blood pressure and promotes healthy arterial circulation. they are high in the trace minerals molybdenum and manganese, which are involved in metabolic reactions in the body. Insoluble fibre in split peas helps healthy digestion and encourages regular bowel movements while soluble fiber aids in weight management by enhancing the feeling of “fullness,” helps decrease blood cholesterol levels and stabilises blood sugar levels.

This recipe is simple, gluten-free, vegan and packed with curry flavour. You can serve this over cooked rice or flat bread on the chilly days – perfect comforting soup!
curried split peasIngredients (serves 2)

1 cup of dried yellow split peas
1/2 cup of chopped leek
1-2 cauliflower florets
1/2 cup of cubed pumpkin
4 asparagus, chopped
1 tbsp coconut oil
1 tsp minced garlic
1 tsp grated ginger
1/2 tsp turmeric
1/2 tsp curry powder
1/2 tsp cayenne pepper
1 tsp cumin
a pinch of saffron
2-3 cups of water or vegetable stock
salt and pepper to taste
a squeeze of lemon
coriander for garnish

Wash and soak the peas in a bowl. Wash and cut your vegetables and set aside. Heat coconut oil in a stock pot and add leek, garlic, ginger, turmeric, curry powder and cayenne pepper. Stir until the leek is translucent and fragrant. Add other vegetables and stir well to coat all the spices. Drain the peas and add into a pot with saffron and water or vegetable stock. Bring it up to a boil and simmer for 20 minutes or until cooked. Season with salt and pepper and add a squeeze of lemon at the end. Ladle the soup into a serving bowl and garnish with coriander.

Posted in: Dinner, Gluten Free, Lunch, My recipes, Vegetarian

Thai Beef Salad

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Thai Beef Salad Junk food, take-away and packaged foods that don’t have much “flavours” can actually make you feel even more hungry afterwards because your palate is not satisfied and also there is a lack of nutrition. Cooking at home, on the other hand, is not only healthier but also is a great way of creating flavoursome food with different herbs and spices. Herbs are a fantastic way of adding flavour and nutrients to your dish. Here is a list of my favorite herbs I often use in my cooking. Especially, garlic and ginger is a must in Asian cooking. This Thai beef salad recipe is gluten-free, low-fat, high-protein, nourishing, tasty and packed with powerful nutrition. It also looks great with colourful veggies. Try tonight 🙂

  • Parsley- diuretic, aids edema, fluid retention, indigestion, gas, anti-parasitic, promotes healthy thyroid function
  • Capsicum (cayenne)- increases thermogenesis, increases circulation, promotes heart health, aids digestion, enhances performance of other herbs
  • Ginger-aids digestion and hypertension, promotes lung function, strengthens adrenal glands (often depleted by stress),relives morning sickness, nausea, gas
  • Rosemary- aids strong hair growth, enhances memory function, protects brain from free radical damage, combats fluid retention, topically makes hair shine
  • Garlic-has antibiotic, anti fungal, anti-parasitic, anti-viral activity, detoxifies, strengthens blood vessels, lowers blood pressure, enhances immune function
  • Peppermint- aids chills, fever, nausea, colic, diarrhea, headaches (internally and externally)
  • Sage- aids in mental clarity, circulation, anti-microbial and anti-inflammatory properties
  • Basil- used to relive nervous disorders, headaches, rheumatic pains
  • Dill- relives colic, indigestion, gas, promotes breast milk production
  • Oregano- anti-oxidant, anti-microbial and anti-parasitic, enhances immune function
  • Thyme- anti-parasitic, relives muscle pain and tightness, makes cough more productive, enhances immune function

Ingredients

500g beef fillet or rump steak
100g rice noodles
1 tbsp coconut oil
1 cup shredded cabbage
1 carrot
1 spring onion
1 cup of kale leaves
a bunch of coriander

For dressing
1 tbsp soy sauce
1 tsp fish sauce
1 tsp lime juice
1/2 tsp brown sugar
1/2 tsp ginger
1/2 tsp minced garlic
1/2 tsp chili flakes
1 tbsp sesame oil
1 tsp sesame seeds
1 tsp Himalayan salt

Rub the steak with soy sauce and let it sit for 30 minutes. Season with salt and pepper and cook in a pan for a few minutes each side. Take it off the heat and let it rest. In the mean time, cut all vegetables. Cook the rice noodles, rinse in cold water, drain and set aside. Whisk all dressing ingredients in a bowl to combine well. Gently toss veggies, beef, noodles and dressing in a large mixing bowl. Transfer to a serving bowl, pour all the dressing over and garnish with sesame seeds.

Posted in: Dinner, Gluten Free, Lunch, My recipes