Happy tummy

Keep your digestive system in check with this edited extract from The CSIRO Healthy Gut Diet cook book.

Salmon and cauliflower fishcakes

Serves 4

  • 1 head cauliflower, trimmed and cut into small florets
  • 2 potatoes, quartered, steamed and chilled overnight
  • 545g tinned salmon, drained, skin and bones removed, flaked
  • ¼ cup plain flour, plus extra for dusting
  • 1 lemon, finely grated zest
  • 2 tbsp chives, finely chopped
  • 2 tbsp flat-leaf parsley leaves, finely chopped
  • Olive oil spray

PEA, SPINACH AND ASPARAGUS SALAD

  • 4 eggs
  • 1½ cups frozen peas
  • 1 bunch asparagus, bases trimmed
  • 2 cups baby spinach leaves
  • 2 tbsp lemon juice
  • 1 tsp wholegrain mustard
  • 1 tbsp extra virgin olive oil

MINTED YOGHURT

  • 100g reduced-fat natural Greek yoghurt
  • 2 tbsp mint leaves, finely chopped
  • 1-2 tsp lemon juice, to taste

Method

Steam cauliflower for 6 minutes or until tender. Place in food processor and blend to form a chunky puree. Transfer to bowl, add potato and mash to combine. Stir in salmon, flour, zest and herbs, and mix to combine. Divide into eight even portions, then shape into patties. Place on baking tray lined with baking paper, cover with plastic film and refrigerate 30 minutes to firm.

To make the salad, boil eggs to your liking. Drain, peel and cut in half. Cook peas, then drain and set aside. Blanch asparagus for 2 minutes, then drain and set aside. Place spinach leaves in a bowl, then add cooled peas and asparagus. Mix lemon juice, mustard and oil in a bowl until emulsified. Set aside.

For the minted yoghurt, mix yoghurt and mint in a small bowl, then stir in lemon juice to taste. Cover with plastic film and refrigerate until required.

Heat a non-stick heavy-based frypan over medium heat and spray with olive oil. Dust salmon cakes lightly in flour, shaking to remove excess. Pan-fry 4-5 minutes each side, until golden brown and warmed through.

Add dressing to salad and toss gently to coat. Divide among four plates and top with one egg and two salmon cakes each, then serve with minted yoghurt.


Coriander and lime marinated steak

Serves 4

  • ¼ cup lactose-free natural yoghurt
  • 600g rump steak, all visible fat removed, cut into 2cm cubes
  • 2 tsp tamari
  • Olive oil spray

CORIANDER AND LIME MARINADE

  • 1 stick celery, chopped
  • 2 spring onions (green tops only), roughly chopped
  • Handful coriander leaves
  • 1 fresh long red chilli, seeded and finely chopped
  • 1 lime, juice and finely grated zest

LENTIL, QUINOA AND WATERCRESS SALAD

  • ½ cup tri-colour quinoa, rinsed and drained
  • 2 red capsicums, seeded and cut into quarters
  • 200g tinned salt-reduced lentils, drained and rinsed
  • 150g watercress sprigs
  • 2 zucchini, sliced into rounds
  • 200g salt-reduced feta, crumbled
  • Small handful coriander leaves, roughly chopped
  • 1½ tbsp lime juice
  • 1 tbsp extra virgin olive oil

Method

For marinade, place all ingredients in food processor and blend to form a coarse, chunky puree. Place ¼ cup in a bowl, stir in yoghurt and mix until combined. Cover with plastic film and refrigerate until required. Transfer remainder to a large bowl and add beef. Add tamari and stir to coat well. Cover with plastic film and marinate in refrigerator for 20 minutes.

For the salad, place quinoa in a heavy-based saucepan and cover with 1 cup water. Bring to boil over medium heat, reduce to low, cover and cook for 10-12 minutes until water has been absorbed and quinoa is tender. Transfer to bowl and cool for 10 minutes.

Meanwhile, preheat oven grill to high. Place capsicum skin side up on a baking tray lined with foil, then grill for 8-10 minutes until softened and charred. Transfer to bowl, cover with plastic film and leave to stand for 10 minutes, then peel off skin and finely chop flesh. Add capsicum to quinoa, then add lentils, watercress, zucchini, feta, coriander, lime juice and olive oil, and season to taste.

Just before serving, heat a heavy-based frypan over high heat, then spray with olive oil. Working in batches, add steak and cook to your liking. Divide evenly among four plates and serve with quinoa salad and yoghurt sauce.


Spiced black bean, corn and green rice bowl

Serves 4

  • 1 small sweet potato
  • 1 tsp smoked sweet paprika
  • Olive oil spray
  • 2 corn cobs, husks and silks removed
  • 2 x 400g tins reduced-salt black beans or kidney beans, drained and rinsed
  • 2 tsp extra virgin olive oil
  • 2 cloves garlic, finely chopped
  • ⅓ cup lemon juice
  • ½ tsp white balsamic vinegar
  • 2 tsp ground cumin
  • 80g avocado, sliced
  • 1 baby cos lettuce, trimmed and quartered lengthways
  • 100g mixed salad leaves
  • 1 Lebanese cucumber, shaved lengthways into ribbons
  • 100g reduced-fat cheddar, coarsely grated
  • ½ cup light sour cream
  • Coriander leaves and lime halves, to serve

GREEN RICE

  • 1 cup frozen peas
  • 1 small onion, roughly chopped
  • 1 fresh long green chilli, seeded and roughly chopped
  • 2 cups baby spinach leaves
  • ⅓ cup mint leaves
  • ⅓ cup flat-leaf parsley leaves
  • 2 spring onions, roughly chopped
  • 2 tsp extra virgin olive oil
  • 1 cup cooked brown rice

Method

Preheat oven to 200°C (180°C fan-forced). Cut potato into 1.5cm cubes, place in a bowl and add paprika, then toss to coat. Transfer to roasting tin and spray with olive oil. Roast for 20 minutes, turning halfway, until golden and cooked through. Place in airtight container and refrigerate overnight.

Place corn in a saucepan, cover with cold water, cover and bring to the boil. Remove from heat and stand for at least 15 minutes.

For green rice, cook peas, drain and set aside. Blend onion, chilli, spinach, mint, parsley and spring onion in a food processor until a puree forms. Heat olive oil in a heavy-based saucepan on medium heat, add puree and cook, stirring, 2-3 minutes, until fragrant. Add rice and stir to coat in puree, then add peas and gently stir into green rice.

Place drained beans in a heavy-based saucepan, cover with water and bring to the boil for 1 minute. Drain and return to clean pan, add oil, garlic, lemon juice, vinegar and cumin, and heat on medium to warm dressing. Drain corn, then carefully slice kernels off cobs in sections and add to bean mixture.

Divide rice among four bowls, then top with bean and corn mix, sweet potato, avocado, lettuce, salad leaves, cucumber, cheese and sour cream. Scatter with coriander.


Bibimbap

Serves 4

  • 600g rump steak, all visible fat removed, thinly sliced on the diagonal
  • 1 tbsp tamari
  • Sesame oil
  • 4 cups baby spinach leaves
  • 1 tbsp sesame seeds, lightly toasted
  • 2 carrots, cut into thin matchsticks
  • 150g green beans, trimmed
  • 2 zucchini, cut into thin matchsticks
  • Olive oil spray
  • 2 spring onions (green tops only), cut into 4cm lengths
  • 4 eggs
  • 1 cup cooked basmati rice
  • 100g bean sprouts, trimmed
  • 1 baby cos lettuce, shredded

Method

Place beef in a bowl, add tamari and drizzle with sesame oil, then stir to coat. Cover with plastic film and marinate in refrigerator at least 30 minutes.

Wash spinach and place in a heavy-based saucepan, cover and place on high heat for 1 minute, until wilted. Remove and when cooled, squeeze out liquid. Place in a bowl and drizzle with sesame oil, then scatter with half the sesame seeds. Set aside.

Working in batches, blanch bean sprouts, carrot, green beans and zucchini in a saucepan of simmering water for 1-2 minutes, until just tender. Set each vegetable aside in separate bowls.

Heat a wok over high heat and spray with olive oil. When the surface shimmers slightly, add a third of the beef and cook on one side for 1 minute, then turn over and cook on other side for another minute. Transfer to bowl. Repeat with another third of the beef, then again with the remaining beef and spring onion.

Heat a non-stick heavy-based frypan over high heat. Spray with olive oil, then crack eggs into pan and cook to your liking.

Divide rice among four bowls, then top with beef mixture, spinach mixture, bean sprouts, carrot, beans, zucchini and lettuce. Drizzle with sesame oil, scatter with remaining sesame seeds and add an egg to each bowl.


Crumbed chicken with potato wedges and fennel slaw

Serves 4

  • 2 large desiree potatoes cut into wedges, steamed and chilled overnight
  • Olive oil spray
  • ½ cup polenta
  • ⅓ cup LSA
  • ¼ cup rolled oats
  • 1 egg
  • 1 tbsp milk
  • 800g chicken tenderloins

FENNEL SLAW

  • 1 bulb baby fennel, trimmed and finely shaved
  • 4 cups green cabbage, finely shredded
  • 1 cup rocket leaves, trimmed
  • 1 green apple, cored and cut into thin matchsticks
  • 2 spring onions, finely chopped
  • 1 tsp wholegrain mustard
  • 1½ tsp white balsamic vinegar
  • 2 tsp extra virgin olive oil
  • 2 tbsp raw cashews, roasted and roughly chopped

Method

Preheat oven to 200°C (180°C fan-forced). Line two baking trays with baking paper. Place potato wedges on one tray, spray with olive oil and roast for 25 minutes, then turn and roast another 20 minutes, until golden and crisp.

Meanwhile, place polenta, LSA and oats in a bowl and stir to combine. Place egg and milk in another bowl and whisk until lightly beaten. Working in batches, dip the chicken into the egg mixture to coat, drain off excess, then dust with polenta mixture. Press on firmly to coat well. Place on the other tray and refrigerate until ready to cook.

To make the slaw, place fennel, cabbage, rocket, apple and spring onion in a bowl and toss to combine. Combine mustard and vinegar in a small bowl, then stir in olive oil until emulsified. Season to taste with freshly ground black pepper, then set aside.

Heat a large, non-stick heavy-based frypan over low-medium heat and spray with olive oil. Spray chicken with olive oil, then add to pan and cook 5-6 minutes on each side until golden and cooked through.

Add dressing to slaw and toss to coat, then scatter over cashews. Divide chicken, wedges and slaw among four plates and serve.


The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor is published by Macmillan Australia, RRP $34.99.