Red Vegetable Curry

After yesterdays massive meat pizza of awesomeness, it was time to get a veggie fix. Today’s meal is more about using what is available rather than being creative.

[  SERVES: 4  |  TIME: 20 MINUTES  |  COST: $3  ]
[  JOES' RATING:  3.5  / 5  |  MY RATING:  4  / 5 ]

Ingredients

500 ml vegetable stock
400 ml can coconut cream
1 onion
½ cup potato
½ cup  sweet potato
½ cup pumpkin
½ cup carrot
½ cup cooked chick peas
½ cup mixed frozen corn and peas
½ cup cauliflower
1 teaspoon red curry paste
½ teaspoon garlic
splash of oil
salt and pepper to taste

Method

1. Dice the onion finely. Cut the remaining vegetables into bite size chunks.
2. Over a medium heat, add a little oil to a frying pan. Add the onion and saute until transparent. Add the garlic and red curry paste, stirring well until fragrant.
3. Add the potato, sweet potato, carrot, chickpeas, coconut cream and enough stock to cover the vegetables. Cover the frying pan with a lid and saute gently until par cooked. This may take 10 – 15 minutes.
4. Add the remaining vegetables and top up with stock as needed. Cook until cooked throughout.
5. Serve hot on a bed of rice.

Observations

• I really love this style of meal. It has everything you could want, including firm delicious vegetables and nutty brown rice!
• To prepare the chickpeas, soak the raw dried peas over night in water, refreshing it in the morning. Before use, boil the chickpeas in water for about 10 – 15 minutes until tender.
• By cooking the dense root vegetables for 20 minutes before adding the softer vegetables, the colour and texture of the soft vegetables is preserved rather than allowing them to dissolve into the sauce.
• Diabetic Note: As always, the wiser diabetic option would be Basmati rice. If only I could drag myself away from my delicious brown rice… At any rate, this meal is no problem as far as Blood Glucose Levels is concerned.
• Ethical Note: I do cook this style of meal quite often as a way of using up the veggies still sitting in the crisper at the end of the week. I hate seeing good food go to landfill, so consider making soups and stews like this to avoid waste.

 

Vegetable soup fit for the gods!

When I was a child, my Grandmother would make her version of vegetable soup. It was rich, hearty and full of gooey chunks of rich cheese. This is my version of her dish.

[  Serves: 6 - 8  |  TIME: 3 HOURS  |  COST: $6 per pot  ]
[  JOES' RATING: 4 / 5  |  MY RATING: 4 / 5 ]

Ingredients

1 – 2 litres vegetable stock
1 cup potato
1 cup sweet potato
1 cup pumpkin
1 onion
1 tomato
½ cup  carrot
½ cup  zucchini
½ cup  squash
½ cup  cauliflower
½ cup  broccoli
¼ cup green lentils
¼ cup yellow split peas
¼ cup pearl barley
2 tablespoons shredded parsley
1 tablespoon minced garlic

Garnish

4 bite size pieces of pecorino per bowl
salt and pepper to taste
parsley to garnish

Methods

1. Dice the onion. Skin the tomato and put aside. Cut all remaining vegetables into bite size pieces.
2. In a large pot, heat a little oil. Add the onion and garlic and fry off until transparent and fragrant.
3. Add the potato, sweet potato, pumpkin carrot, split peas, lentils, barley and stock. Reduce to a slow simmer and cook with the lid on for an hour or two. The pumpkin should dissolve to enhance the stock while the sweet potato and potato hold their form.
4. Add the remaining ingredients including the tomato and simmer lightly with the lid off for a further hour or so until all vegetables are tender. The stock should thicken to the desired texture.
5. To serve, add a few small chunks of pecorino cheese to the bowl and cover with hot soup. Season with salt and pepper and serve with crusty bread.

Observations

• This is a perfect dish for a slow cooker. Sauté the onions and garlic in a saucepan before adding them to the slow cooker with peas, lentils, barley and root vegetables and cook for 4 hours. Add the softer vegetables and cook for an additional two hours before serving.
• I grew up with this soup so I know the awesomeness of the cheese in the soup. I realise it sounds exceptionally strange and I would only do it with a very strong sharp cheese such as a pepper pecorino, but the cheese melts to a chewy gooey consistency that mostly holds its form. Finding a piece on your spoon is like a sudden surprise and burst of flavour – the pot of gold beneath the rainbow. I highly recommend you try it for yourself! (So what if I had six pieces of cheese in my bowl. Who’s counting, right?)
• Serve it hot for the best taste. I always make a huge stock pot full and we have it for lunches for days without anyone getting bored with it.
• Diabetic Note: This soup is the very picture of hearth, healthy winter dinners. There is such a small amount of barley and potato in the meal that it doesn’t really count towards carbohydrate exchanges. I usually have it with a slice of hot crusty bread (divine for dipping!) to make sure I have enough carbs in the meal.
• Ethical Note: Using vegetables in season means that they have not been shipped from far and wide (often overseas!). All the better for the economy and environment if you use local produce. Finally, organic lentils and legumes mean the very best in farming practices for sustainability and that one small purchase wont hurt the hip pocket because of their low price.

 

Fettuccine with braised vegetables

There are times when I surprise myself. This dinner worked but honestly, it was all ass, and no class. Do you have days when you just fluke an awesome meal?

[  SERVES: 6  |  TIME: 15 MIN  |  COST: <$5  ]
[  JOES' RATING: 3.5/5  |  MY RATING:  3.5/5 ]

Ingredients

Equal portions vegetables. We used:

• Carrot
• Zucchini
• Potato
• Pumpkin
• Sweet Potato
• Baby Broccoli

Fettuccine
300 ml Vegetable Stock
shaved Romano cheese
1 tablespoon corn flour
salt and pepper to taste

Method

1. Cook fettuccine as directed.
2. Boil the vegetables gently in the stock until they are cooked. Do not over cook.
3. Mix a little corn flour and water in a glass and slowly add into vegetable mixture until desired thickness has been attained. Stir continually to avoid uneven glugginess.
4. Drain pasta and stir through vegetables and sauce. Season and garnish with shaved cheese.

Observations

• Quick, easy and delicious. A great way of using up left over vegetables at the end of the shopping week.
• Diabetic Note: The pasta is a little scary, so watch your serving size.
• Ethical Note: Using up all your vegetables with meals like this is a great way to reduce your waste. Better for your hip pocket too!

Related articles

• Easy Tips to Get 9 Servings of Fruits and Vegetables Per Day (massageenvy.com)
• Chicken, Chia and Couscous (mizrhi.wordpress.com)
• Roast Vegetables with Couscous (mizrhi.wordpress.com)
• Versatile Sausage Pasta (curlybug.wordpress.com)
• Leftovers & Pasta surprise! (mizrhi.wordpress.com)

 

Fish Red Curry

I have to admit that both Joe and I do enjoy fish, but the ethical and sustainability issues surrounding the fishing industry leaves us both quite worried about purchasing and consuming it. We did recently discovery that NZ fisheries is quota limited, however, that quota is made with sustainability as its core focus. We purchased a kilo bag of fish fillets about four months ago and we are slowly eating our way through it.

[  SERVES: 4  |  TIME: 25 MIN  |  COST: <$5 |  MY RATING:  2/5 ]

Ingredients

400 g firm white fish fillets, cut into bite size pieces
400 ml can of coconut cream
200 ml stock (vegetable preferred)
1 onion, diced finely
½ cup potato, cut into bite size pieces
½ cup sweet potato, cut into bite size pieces
½ cup pumpkin, cut into bite size pieces
½ peas
½ red capsicums, chopped finely
2 – 4 tablespoons red curry paste
1 – 2 tablespoons garlic
dash of oil

Methodology

• In a wok, warm a little oil before adding the garlic and red curry paste. Cook for a minute or two until fragrant. Add your onions and fry until transparent.
• Add your stock, potato and sweet potato and cook gently until almost cooked through. This may take 5 – 10 minutes, depending on the heat.
• Add the remaining vegetables, fish,  and coconut cream. Stir gently, and remove from heat once everything is cooked through. This may take and additional 5 – 10 minutes, depending on the heat.
• Serve immediately with rice.

Observations

• We use to be able to purchase basa which is a firm white fish from the catfish family. It is perfect for this type of dish, however, our supply ran out several months ago. When purchased this bag of NZ Hoki, we hoped it would have the same flavour and texture, but I have to admit, it is somewhat lacking by comparison. As a result, this dish was not well received by our family today. I am certain that had basa been used, the rating would have been at least 4/5 instead of the 2/5 it got this day.
• Diabetic Note: The rice is basmati, although, to be honest, we generally use brown rice. At any rate, the rice is high in carbohydrates, as is the potato and sweet potato. As a result, adjust your rice according to your exchange point limit. I have about ¼ - ½ cup of rice with this dish and my BGLs are fine.
• 

  Trawler Hauling Nets (Photo credit: Wikipedia)

  Ethical Note: As mentioned briefly above, there is a huge ethical debate about sustainable fisheries. Some scientific researches suggest that any fish consumption is unsustainable during the current era as wild populations struggle with long term over exploitation. Many commercially popular species are currently endangered, such as the Orange Roughy.  There is a great deal of scientific literature about the habits of commercial fisheries who drag heavy nets on the oceans floor, disturbing benthos life, destroying coral reefs and disrupting the delicate ecosystems that are present there. Additionally, most consumers are aware of the common industry practice of cutting entangled nets and fishing line free, leaving them to choke, kill and drown ocean faring wildlife. Many feel that the purchasing of any fish contributes to this process, and I do tend to agree. I do feel however that there is a silver lining here. It is vital to realise that fisheries serves to feed many of the worlds poor and is vital for their existence. It is also important to recognise that not all global fisheries exceed catch limits, exclude the annual catch of other countries during their quota setting exercises, harvest endangered species or engage in destructive fishing habits. If you are going to purchase seafood, I would urge you to become educated on the subject, discover the source of your product (country and company!), research the relevant limits and impacts and choose wisely. (Having said that, we chose some time ago to not purchase any more fish or seafood products.)

Related articles

• Day 9 – Red curry with tofu and vegetables (veglife.com.au)
• Go-to Meal – Easy Thai Red Curry (ediblepsychology.com)

 

Chicken, Chia and Couscous

Perhaps you remember us discussing the awesomeness of chia seeds the other day when I made banana and chia seed muffins? Spurred on by that discussion, I decided to do more chia seed research and experiment with chia seeds that have been soaked. Its probably a good idea to try to incorporate them into our diet, specially as we move further and further away from a meat based diet into a more legume and vegetable based diet. Yesterday I posted about home made chicken stock and today’s recipe utilises the meat and stock from the stock making process. Nothing goes to waste around here – so deliciously efficient!

[  Serves: 4  |  TIME: 20 - 30 minutes  |  COST: $6 - 8  total ]

Ingredients

2 cups dry couscous
2 cups chicken stock
1 cup cooked free ranged chicken
1 cup potato
1 cup sweet potato
1 cup pumpkin
1 cup mixed frozen peas and corn
1 leek
¼ cup chia seeds
¼ cup water
2 tablespoons minced garlic
1 tablespoon caraway seeds
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
drizzle of oil
salt and pepper to taste
teaspoon of butter to serve

Methodology

1. Shred the leek into small pieces. Cut the remaining vegetables into bite size pieces. Shred the chicken as desired. Soak the chia seed in an equal amount of water. (see photo below).
2. In a large saucepan, add the caraway seeds to some warmed oil. Once fragrant, add the remaining spices and garlic and mix well.
3. Add the leek to the oil and spice mixture and cook until opaque. Add the remaining vegetables (except the chia seeds) and mix well to ensure all vegetables are coasted in the spice and leek mixture.
4. Add enough stock to cover the vegetables and cook at a rolling simmer (with the lid on) until all vegetables are all cooked.
5. Reduce the heat to the lowest setting and add the chia seeds, gently mixing well. Once well incorporated, add equal quantities of couscous and stock, mixing well. The stock should be absorbed by the couscous over a minute or two. Cook over a very low heat for three or four minutes, stirring continually. Fluff the couscous up with a fork if needed.
6. Serve immediately in a bowl with a little knob of butter, seasoning to taste.

Observations

• The flavours of this dish worked well. What’s not to love about spices and vegetables?
• The chia seed will go opaque and jelly like once it is soaked – This is normal. Soaking helps release an enzyme in the seeds and makes it easier to digest. Generally, the seeds will soak up their own volume in water within minutes.
• Diabetic Note: As I have noted previously, my body hates couscous. My Blood Glucose Levels (BGL) were quite high after this meal, but it was quite heavy in the pasta department. Also, a teaspoon of butter may be a little fat heavy for some peoples diets. Use your own discretion.
• Ethical Note: Yesterday, on the Chicken Stock post, I spoke briefly about the ethics involved in utilising the whole of the chicken and trying to reduce waste. This recipe used the chicken meat left over from the stock making process. YAY for making the most out of the one resource.

 

Sweet Potato and Lentil Curry

I’ve been craving lentils for a few days now but I must admit, my recipe collection for lentils is a bit… bare. I scoured the internet this morning for inspiration, and stumbled across this little gem from food.com. I did alter it quite a bit, but I must say – it was delicious!

Ingredients – serves four

500g sweet potato
1 large onion
1 cup dry red lentils
1 litre veggie stock
½ cup flat leaf parsley
2 tablespoons curry paste
1 tablespoon garlic
½ tablespoon ginger
4 bay leaves
Drizzle of oil

Methods

1. Dice the sweet potato into small bite size pieces (use the photo above as a guide). Chop the onion finely.
2. In a pan, add a little oil and allow to warm. Add the curry paste, and cook until fragrant. Add the ginger, garlic, lentils, sweet potato, onions and enough stock to cover all ingredients. Stir well before adding the bay leaves.
3. Cook with a lid on for 20 minutes. Check every 5 minutes and replenish the stock as needed.
4. Serve over rice and garnish generously with parsley.

Observations

• Awesome, delicious meal. I used a Thai Massaman Curry past for my base. The flavours were delicious, and in hindsight, I should have added a dash of coconut milk for a creamier texture. You could alter the taste dramatically by using a different curry paste. The original author recommended a Sharwoods Rogan Josh Curry paste which would have been equally as delicious.
• I served this dish with some basmarti rice which is more diabetic friendly. It would have been to die for with brown rice!
• This would work with potatoes and other such ingredients, however, I wont use potato because of their high carbohydrate content.
• Diabetics Note: I was a little nervous with this dish, and for good reason. It had carbs from the rice and sweet potato. I limited my rice to half a cup cooked, and my BGLs behaved accordingly – they were quite high for my usual post meal BGL’s. Id probably not have rice at all next time.
• Ethical Note: I opted to use vegetable stock tonight instead of chicken stock as a concious ethical decision. I don’t think it lost out on flavour, as it was quite more’ish!