Corn and Quinoa Soup

Quinoa is native to the upper Andes of Bolivia, Peru, and Ecuador, and is a grain/cereal that can be bought in almost any supermarket and health food store. Woolworths certainly stocks it!

Its protein content is 12-18% which is higher than meat. The proteins quinoa produces are a well-balanced mix that is superior to any other grain. It's also a good source of calcium, phosphorus, magnesium and iron. When cooked, it has a slightly nutty flavour to it.

This dish has a very light flavour and would be good for all times of the year.

Corn and Quinoa Soup

Ingredients:

2 Tbsp oil
1 large leek, diced
3 cloves garlic, minced
1 inch (2.5cm) piece cinnamon stick
1 tsp ground corriander
1 bay leaf
1 cup diced zucchini
6 cups vegetable stock
1 cup quinoa grain
1/2-1 bunch shallots, diced
1 cup corn kernels
1/3 cup lemon juice
1/3 cup fresh parsley (or corriander), minced
salt and pepper to taste
avacado (optional)
tortilla bread (crisped in the oven a little)

Method:

1. Heat oil in a large saucepan. Saute leek, garlic, cinnamon, coriander and bay leaf for 15 minutes until the leek is tender.

2. Add zucchini. Saute another 5 minutes.

3. Add vegetable stock and stir in the quinoa. Simmer for 15-20 minutes until the quinoa is tender.

4. Add the shallots, corn, lemon and parsley, stirring well.

5. Remove cinnamon stick and bay leaf.

6. Slice avacado (1/4-1/2 an avacado per person is fine) into the bottom of the soup bowl and spoon soup over it. Serve with crisped up tortilla bread.

Serves: 5-6

Rating: 4.5/5

Sweet Potato and Corn Fritters

Sanitarium brand put out a great range of meat replacements. My favourite is the "devon" style roll called "Vegie Delights Deli Luncheon Smoked". Tastes so good on a sandwich, eaten plain, or even used in cooking!

Sweet Potato and Corn Fritters

Ingredients:

400g Sweet Potato, grated
6 Spring onions/shallots, thinly sliced
3/4 cup corn kernels, drained
4 slices Sanitarium Vegie Delights Deli Luncheon Smoked, finely diced
1/3 cup plain flour
3 free-range eggs, lightly beaten
1 tablespoon olive oil
3/4 cup reduced fat ricotta cheese
2 tablespoons chives, snipped

Method:

1. Place sweet potato, spring onions, corn, diced Vegie Delights roll, flour and eggs in a large mixing bowl and stir until well combined.

2. Heat oil in a large non-stick frying pan. Add heaped tablespoons of mixture and cook for 2-3 minutes each side or until golden. Remove and place on paper towel to drain.

3. Mix together ricotta and chives. Serve fritters with chive ricotta.

Serving Suggestion:

Serve fritters with a side salad consisting of lettuce, tomato, celery, carrot, cucumber, capsicum, and any other fresh vegetables.

Source: adapted from the Sanitarium, Vegie Delights website" http://www.vegiedelights.com.au/recipes/quicksnacks/sweet-potato-and-corn-fritters.aspx

Makes: approximately 20

Rating: 4

Pesto, Goat's Cheese and Stuffed Field Mushrooms

My mum told me about this recipe and I thought I'd give it a go. It's very sweet, and full of goodness. You can use any pesto you like. I love a good basil pesto, but certainly a beetroot pesto, or even a sun dried tomato pesto would also be great. Definitely one I'm going back to cook again.

Pesto, Goat's Cheese and Stuffed Field Mushrooms

Ingredients:

Pesto (enough for a "dollop" in each mushrom)
4 large field mushrooms
1 medium sized zucchini
a couple of florets of broccolli, chopped
1-2 shallots
handful of baby spinach leaves
handful of fresh parsley
handful of pinenuts
tin of corn kernels
a good goat's cheese (also called chevre)
salt

Method:

1. Preheat the oven to 180*C. Line a baking tray with baking paper.

2. Cut the stalks off the mushrooms and set aside. Place mushrooms "cup side up" on the tray.

3. Chop the stalks, zucchini, broccolli, shallots, parsley and spinach leaves and place in a bowl. Mix well, then use this mixture to stuff the mushrooms.

4. Place stuffed mushrooms in the oven for 20-25 minutes.

5. Meanwhile, lightly toast the pinenuts in a little oil (be careful not to burn them) and set aside.

6. Heat the corn kernels through.

7. When mushrooms are cooked through, remove from oven and top with corn and pinenuts. Crumble the goat's cheese on top and season with salt to taste. Serve immediately.

Serves: 2

Rating: 5

Colourful Tomato Salad

This recipe comes from the Weight Watchers 123 cooking collection. It's 2 points per serve (for those who are watching their weight) and is simple and tastes very nice.

Olive oil has been proven to have countless health benefits when eaten "as is", not heated or altered in any way.

Colourful Tomato Salad:

Ingredients:

Salad:

2 x 440g cans corn kernels, drained
3 roma tomatoes, sliced
2 Tbsp fresh parsley, chopped
1 green capsicum, chopped
4 shallots, chopped
40g black olives, sliced

Dressing:

1.5 Tbsp olive oil
2 Tbsp red wine vinegar
2 tsp French mustard
1/2 tsp dried tarragon leaves (about 1 tsp fresh leaves, chopped - fresh is always best)

Method:

1. Combine the salad ingredients in a medium bowl.

2. To make the dressing, place all the ingredients in a screw top jar and shake well to combine. Pour over tomato salad and toss to combine.

Serves: 6

Rating: 4

Corn and Zucchini Fritters with Salsa

This dish is fun and reheats will the next day. The fritters are like pikelets, so are also great for the kids. It's a really delicious, and yet simple, meal.

Corn and Zucchini Fritters with Salsa:

Ingredients:

Fritters:

50g butter, melted
1/2 cup milk
3/4 cup plain flour
2 eggs, lightly beaten
210g can creamed corn
240g zucchini, grated coarsely
vegetable oil, for shallow frying

Salsa:

3 medium egg tomatoes, chopped coarsely
2 medium avocados, chopped coarsely
1 small red onion, chopped coarsely
2 Tbsp lime juice (fresh is always best)
2 Tbsp finely chopped fresh coriander

Method:

1. Combine butter, milk, flour and egg in a medium bowl and whisk until smooth. Add corn and zucchini; mix well.

2. Make salsa by combining all ingredients in a small bowl.

3. Heat oil in medium frying pan. Cooked heaped tablespoons of batter about 2 mins each side or until broned both sides and cooked through. Drain on absorbant paper. Serve with salsa.

NOTE: Keep the cooked fritters warm in the oven until serving time. You might also like to try adding a little grated cheddar cheese to the batter.

Serves: 4

Rating: 5

"Egg Drop" Soup

A nice simple recipe for when you need something quick and easy, or when you just don't have much laying around in the pantry!

This is just for a single bowl, so increase the quantities if you are making it for more than one.

"Egg Drop" Soup:

Ingredients:

1.5 - 2 cups "Chicken" stock (we use Massel's vegetarian "chicken style" stock)
1/2 onion minced (the finer the better)
sesame oil (a dash or so)
small can of creamed corn
2 lightly beaten eggs
chives (for garnish)

Method:

1. Cook the onion for a couple of minutes in a large saucepan until translucent.

2. Add the "chicken stock" and bring to the boil.

3. Add the creamed corn and heat through.

4. When simmering again, add the egg in a continuous thin stream while stirring (if you stir fast you get shreds, if you stir slowly you get streams).

5. Serve, garnished with chives, and eat immediately

Variations:

* You can add a little garlic to this soup
* If you want a little more substance, you can add egg noodles or rice vermicceli noodles, cooked as per instructions on the packet
* Frozen peas and carrots may be added for more vegetable content

Serves: 1

Rating: 4

Spinach and Cheese Quesadillas

Pronounced "kay-sa-dee-ya", this dish has a mexican influence.

Spinach and Cheese Quesadillas:

Ingredients:

130g low fat cottage cheese
100g spinach leaves, trimmed
1 medium avocado, chopped finely
200g canned mexican-style beans, drained
125g can corn kernals, drained
380g tomatoes, seeded, chopped finely
1 small red onion, chopped finely
2 medium zucchinis, grated coarsely
16 small flour tortillas
150g coarsely grated mozzarella cheese

Method:

1. Preheat griller

2. Blend, or process, cottage cheese and spinach until smooth.

3. Combine avocado, beans, corn, tomato, onion and zucchini in a medium bowl.

4. Place eight tortillas on lightly oiled oven tray; divide spinach mixture among tortillas, leaving 2cm border around the edge. Divide avocado mixture among tortillas; top each with one of the remaining tortillas.

5. Sprinkle mozzarella over quesadilla stacks; place under grill until cheese just melts and browns lightly.


Serves: 8

Rating: 4

Corn and Polenta Pancakes with Tomato Salsa

This recipe is so easy and it tastes great. People with arthritis should be careful eating the Salsa as the balsamic vinegar and tomatoes may be a problem if experiencing a flare-up.

Corn and Polenta Pancakes with Tomato Salsa:

Ingredients:

Tomato Salsa:

2 ripe tomatoes
1 cup frozen broad beans (if you've never tried these, you should!)
2 Tbsp chopped fresh basil
1 small Lebanese cucumber, diced
2 cloves garlic, crused
1.5 Tbsp balsamic vinegar
1 Tbsp extra virgin olive oil

Corn and Polenta Pancakes:

3/4 cup self-raising flour
3/4 cup fine polenta
1 cup milk
310g can corn kernels
Salt and pepper, to taste
olive oil, for frying

Method:

1. To make the salsa, score a cross in the base of each tomato, then place in a bowl of boiling water for 30 seconds. Plunge into cold water and peel away the skin from the cross. Dice. Pour boiling water over the broad beans and leave for 2-3 mins. Drain and rince under cold water. Remove the skins. Put the beans into a bowl and stir in the tomato, basil, cucumber, garlic, vinegar and extra virgin olive oil.

2. To make the pancakes, sift the flour into a bowl and stir in the polenta. Add the milk and corn and stir until just combined, adding more milk if the batter is too dry. Season with salt and pepper to taste.

3. Heat the oil in a large frying pan and spoon half the batter into the pan, making four 9cm pancakes. Cook for 2 mins each side, or until golden and cooked through. Repeat with the remaining batter, adding more oil if necessary. Drain well and serve with the salsa.

NOTE: you can just dice the tomato as it is, rather than blanching and peeling it, if you prefer.

Serves: 2-3

Rating: 4