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Ingredient
Top 5 dishes made from Salt *alter the amount
1 . Carrot & Tuna Sesame Salad
Carrot & Tuna Sesame Salad
This is a Korean ‘Namul’ inspired salad. It is absolutely easy to make, yet really yummy. As I always use a can of Tuna in Springwater, I add a reasonable amount of Salt, but you need to alter the amount of Salt. If you use Tuna in Oil, you may wish to use the Oil as well. In that case, alter the amount of Sesame Oil.
Ingredient
1 can (95 g)
Tuna *I used Tuna in Springwater
2 teaspoons
Toasted Sesame Seeds
1 tablespoon
Sesame Oil
1 clove
Garlic
1/4 teaspoon
Salt *alter the amount
1/4 teaspoon
Asian Chicken Bouillon Powder *optional
1 teaspoon
Soy Sauce
1 teaspoon
Rice Vinegar
Cooking instructions
* Step 1
Combine all the Dressing ingredients in a mixing bowl. *Note: If you use Tuna in Oil, you may wish to use the Oil as well. In that case, alter the amount of Sesame Oil.
* Step 2
Cut Carrots into thin strips. It would be easy if you use a vegetable slicer. *Note: I don’t cook the sliced Carrots, but you can blanch OR microwave them if you prefer.
* Step 3
Add the Carrots to the Dressing and mix well. Drain the can of Tuna and add to the Carrots, add Toasted Sesame Seeds as well, and mix to combine. Add extra Salt if required.
Note: if there is a photo you can click to enlarge it
2 . Cucumber & Tomato Yoghurt Salad with Cumin
Cucumber & Tomato Yoghurt Salad with Cumin
This is an absolutely quick and easy salad. Just cut Cucumber and Tomato into small pieces and mix them with Greek Yoghurt. Season with Salt and Sugar, then sprinkle with ground Cumin. I strongly recommend to add some Toasted Cumin Seeds as well. This salad goes very well with curry flavoured rice dishes.
Ingredient
1-2
Tomatoes
1/2 cup
Unsweetened Greek Yoghurt
1/4 teaspoon
Salt *alter the amount
1/8-1/4 teaspoon
Sugar *depending on the sourness of the Yoghurt
Cooking instructions
* Step 1
Cut Cucumber into small pieces and place in a mixing bowl.
* Step 2
Cut Tomato in half horizontally, scoop out the watery seeds parts, then cut into small pieces. Place in a mixing bowl.
* Step 3
Add Greek Yoghurt, Salt and Sugar, and mix to combine. Sprinkle with some Ground Cumin and Toasted Cumin Seeds (*optional), and serve.
Note: if there is a photo you can click to enlarge it
3 . Red Capsicum & Walnut Dip (Muhammara)
Red Capsicum & Walnut Dip (Muhammara)
This is the dip that my daughter and I made with Red Capsicums that had been dumped in bin. Food waste is becoming a serious social problem in Australia where I live. Still edible vegetables and fruit that stores can’t sell should be utilised, but they are actually wasted. Wonky vegetables and fruit are the same. Well, wilting OR wonky Capsicums are perfectly suitable to make this delicious dip.
Ingredient
2-3
Red Capsicums
3-4 tablespoons
Extra Virgin Olive Oil
1 clove
Garlic *grated
2 tablespoons
Tomato Paste
2 tablespoons
Pomegranate Molasses
1 teaspoon
Ground Paprika
1 teaspoon
Sumac
1/2 teaspoon
Salt *alter the amount
1/2 teaspoon
Ground Chilli *alter the amount
Cooking instructions
* Step 1
Cut each Capsicum in half, lightly oil them, and roast in the hot oven of 30 minutes OR you might prefer grilling them over flames. Cover until cooled, then remove skins. Cut into smaller pieces.
* Step 2
Toast Walnuts in a small frying pan until lightly browned, transfer to a plate, and and set aside. Toast ‘Panko’ Breadcrumbs in the frying pan until lightly browned.
* Step 3
Place all ingredients in a food processor, and process into a paste. The texture can be coarse OR smooth. If you want to make the paste softer, add some Cold Water.
* Step 4
Taste it, and add extra Salt OR Chilli if required. Enjoy with Crusty Bread, Flatbread, Cracker Biscuits, etc.
Note: if there is a photo you can click to enlarge it
4 . Simmered Edible Chrysanthemum & Abura-age
Simmered Edible Chrysanthemum & Abura-age
A few days ago, I went to an Asian grocery store in Doncaster East. I knew the shop for a long time but I had never visited. The shop was not like the typical Asian grocery store. I should call it an Asian supermarket. There were so many fresh vegetables and the prices were amazing. A huge bunch of Edible Chrysanthemum cost me only $4!!! I have cooked a variety of dishes using the Edible Chrysanthemum since the purchase, and this is one of them. I enjoyed it with freshly cooked Rice. I love this type of dish.
Ingredient
2 sheets
Abura-age (Frice Thin Tofu)
250-300 g
Edible Chrysanthemum
1/2 teaspoon
Salt *alter the amount
1 tablespoon
Soy Sauce
1 tablespoon
Mirin
Cooking instructions
* Step 1
Wash Edible Chrysanthemum and cut into 7-8cm long pieces, and separate thick and hard parts and soft leaves. Cut Abura-age (Fried Thin Tofu) into the size that is easy to eat.
* Step 2
Place all the Soup ingredients into a large saucepan or pot, and bring to the boil over medium heat.
* Step 3
Add thick parts of Edible Chrysanthemum and cook for a few minutes, then add soft parts and Abura-age, and cook until soft.
* Step 4
Mix Potato Starch (OR Corn Starch) and Water in a small bowl, add to the boiling Soup, stirring well, and cook until the soup thickens.
Note: if there is a photo you can click to enlarge it
5 . Chicken Rissoles with Loads of Vegetables
Chicken Rissoles with Loads of Vegetables
This is what my mother used to cook in an effort to make my youngest sister, who was a fussy eater, eat vegetables. My mother used her food processor. She cut Chicken Fillets into bite-size and processed with all vegetables. It is the quickest method. Today I used Chicken Mince and grated vegetables. When my children were young, I made these Rissoles quite often as my son was also a fussy eater. He loved curry flavour, so I used Curry Powder to season, but you can use any Spices and Herbs of your choice.
Ingredient
1-2 cloves
Garlic *grated
3/4 teaspoon
Salt *alter the amount
2
Eggs
Cooking instructions
* Step 1
Coarsely grate OR finely chop up all Vegetables and place in a large mixing bowl. If you use Zucchini, squeeze the coarsely grated Zucchini and remove excess water. *Note: I added 3 cupfuls, but you can add as much as you want.
* Step 2
*Note: For fussy eaters, it might be a good idea to pre-cook the vegetables slightly to soften them. You can simply heat them in the microwave for 1 to 2 minutes. Remove excess water.
* Step 3
Add all other ingredients and mix well. Alter the amount of Breadcrumbs depending on the wetness of the mixture. I added 1 cup today.
* Step 4
*Food Processor Method: If you use a food processor, you don’t need to use Chicken Mince. Cut Chicken Fillets into smaller pieces, cut vegetables also into smaller pieces, and process all together.
* Step 5
Divide the mixture into 12 to 16 portions, roll into balls, and flatten into rounds or oblongs.
* Step 6
Heat 1-2 tablespoons Oil in a frying pan over medium low heat and cook until both sides are nicely browned and cooked through. You would need to cook them in 2 batches. *Note: Covering the pan with a lid would help the cooking process.
* Step 7
Enjoy with your favourite sauce. Serve them with Rice, Potato OR Pasta. Today I served with Black Bean Rice.
Note: if there is a photo you can click to enlarge it
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10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
4. Taste the Rainbow
5. Prioritize Potassium
6. Eat More Plants
7. Focus on Your Immune System
8. Try the Mediterranean Diet
9. Understand the Impact of Food
10. Guard Your Gut
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