Super_Food_Ideas_-_October_2019

44 super food ideasOCTOBER 2019

BARBECUEDHONEY
PRAWN,GRAPEFRUIT
ANDBARLEY SALAD
SERVES 4
PREP 10 MINUTES COOK 25 MINUTES

¾cuppearlbarley,rinsed
200ggreenbeans,trimmed,
halvedlengthways
500ggreenmediumkingprawns,
peeled,deveined,tailsintact
1 tablespoonwholegrainmustard
1 tablespoondijonmustard
1 tablespoonhoney
3 rubyredgrapefruit
2 tablespoonsextravirginoliveoil
2 tablespoonsfinelychopped fresh chives
100gmixedsaladleaves
1 avocado, sliced

1 Cookbarleyina largesaucepanof
boilingwaterfor 25 minutesoruntil
just tender, adding beans to pan for

thelast1 minuteofcookingtime.Drain.

Refreshundercoldwater.Drain well.

Transfertoa largebowl.

2 Meanwhile,placeprawns,mustards

andhoneyina bowl.Season with salt and

pepper.Tosstocoat.

3 Juiceonegrapefruit(you’llneed¹⁄³cup

juice).Placejuice,oilandhalfthechives

ina screw-topjar.Seasonwithsaltand

pepper.Securelid.Shaketocombine.

Peelandsegmentremaininggrapefruit.

4 Heata barbecuegrillorchargrillpanon

highheat.Addprawns.Cook,turning,for

2 to3 minutesoruntiljustcookedthrough.

5 Addsaladleaves,avocado,grapefruit

andprawnstobarleymixture.Tossgently

tocombine.Arrangeona servingplatter.

Drizzlewithdressing.Sprinkle with

remainingchives.Serve.

NUTRITION:(perserve)1842kJ;19.9gfat;

3.4gsatfat;20gprotein;39.7gcarbs;

10.3g fibre; 93mg chol; 625mg sodium.

SPICEDBEEFANDSWEET

POTATOSALADWITH

BEETROOT HUMMUS

SERVES 4

PREP 15 MINUTES

COOK 35 MINUTES

600gsmallorangesweetpotatoes,

cutlengthwaysintowedges

¹⁄³cupextravirginoliveoil

250gpacketready-to-eatbeetroot,drained

400gcanchickpeas,drained, rinsed

2 garliccloves,chopped

1 tablespoontahini

2 tablespoonslemon juice

500gbeefmince

1 teaspoongroundallspice

½teaspoongroundcinnamon

1 longredchilli,finelychopped

1½tablespoonshoney

60gmixedsaladleaves

1 tablespoonpinenuts,toasted

100ggoat’scheese,crumbled

2 tablespoonschopped fresh flat-leaf

parsleyleaves

¼cupsmallfreshmintleaves

Lebanesebread rounds, chargrilled,

to serve

1 Preheatovento220°C/200°Cfan-forced.

Linea largebakingtraywithbakingpaper.

2 Placepotatoonpreparedtray.Drizzle

with1 tablespoonoil.Seasonwithsalt

andpepper.Tosstocoat.Bakefor 30 to

35 minutesoruntilgoldenandtender.

3 Meanwhile,processbeetroot,chickpeas,

garlicandtahiniina foodprocessoruntil

almostsmooth.Addlemonjuiceand

2 tablespoonsoil.Seasonwithsaltand

pepper.Processuntilsmoothandcombined.

4 Heatremainingoilina largefryingpan

overhighheat.Addmince.Cook,breaking

upwitha woodenspoon,for6 to8 minutes

oruntilbrowned.Addallspice,cinnamon

andchilli.Cook,stirring,for1 minuteor

untilfragrant.Addhoney.Cook,stirring,

for2 minutesoruntilmince starts to

carameliseandcrisp.

5 Spreadbeetroothummusonserving

plates.Topwithsaladleaves,potato

andspicedbeef.Sprinklewithpinenuts,

cheese,parsleyandmint.Servewithbread.

NUTRITION:(perserve)4442kJ;54.4gfat;

16.3gsatfat;48.3gprotein;86.5gcarbs;

15.3g fibre; 123mg chol; 670mg sodium. RECIPES

LIZ MACRI

PHOTOGRAPHY

GUY BAILEY

STYLING

JENN TOLHURST

FOOD PREPARATION

DIXIE ELLIOTT

PERSERVE

$5.85

35

VEGIESSERVEPER

2