CAULIFLOWER, LEEK
AND CHEDDAR SOUP
PREP TIME: 15 MINS
COOK TIME: 35 MINS
SERVES 2 (AS A MAIN;
WITH LEFTOVERS FOR 1)
1 Tbsp olive oil
1 leek, chopped
1 clove garlic, crushed
1 /4 small cauliflower, cut into
small florets
1 large carrot, chopped
1 celery stick, chopped
300g Spud Lite potatoes, chopped
2 tsp Dijon mustard or gluten-free
mustard
Few sprigs lemon thyme, plus
extra sprigs, to serve (optional)
250ml (1 cup) salt-reduced
vegetable stock or
gluten-free stock
250ml (1 cup) water
500ml (2 cups) light milk
80g (2/3 cup) reduced-fat grated
cheese
Freshly ground black pepper
1 x 30g slice wholemeal sourdough
or gluten-free bread, toasted,
per person, to serve
1 Heat the oil in a large saucepan
over medium heat. Add the leek
and stir well. Reduce heat to
medium-low and cook, stirring
occasionally, for 8-10 minutes or
until leek is very soft. Add garlic
and cook, stirring, for 1 minute.
2 Add the cauliflower, carrot,
celery, potato, mustard, thyme,
stock, water and 250ml (1 cup)
of the milk. Cover and bring to
a simmer over high heat.
Reduce heat to medium-low
and cook, partially covered, for
20 minutes or until the vegetables
are very tender. Set aside to
cool for 5 minutes.
3 Transfer the soup to a food
processor or blender, discarding
any thyme stalks. Cover and
process until smooth.
Return soup to pan and
stir in the remaining
250ml (1 cup) milk.
Cook, stirring, over
medium heat until
the soup is warmed
through. Add the
cheese and cook,
stirring, until it melts.
4 Divide soup between
serving bowls (reserving one
serve for another day). Sprinkle
with pepper and extra thyme,
if you like. Serve with bread.ROASTED CAULIFLOWER,
PUMPKIN & LAMB SALAD
PREP TIME: 15 MINS
COOK TIME: 25 MINS
SERVES 2 (AS A MAIN)1 tsp fennel seeds
1 tsp smoked paprika
500g piece pumpkin, peeled and
seeds removed, chopped
1 /4 small cauliflower, chopped2 (120g each) lamb leg steaks,
trimmed of fat
1 Tbsp pumpkin seeds
60g baby spinach leaves
100g low-fat ricotta, crumbledDressing
2 Tbsp fresh orange juice
2 tsp olive oil
1 tsp Dijon mustard or^
gluten-free mustard
1 /2 tsp smoked paprika
1 clove garlic, crushed1 Preheat oven to 200°C (fan-
forced). Line a roasting pan with
baking paper. Put fennel seeds in
a mortar and pound until finely
crushed (or place in plastic bag
and bash with rolling pin). Stir in
paprika. Put the pumpkin
and cauliflower in the
pan. Spray with
cooking spray and
sprinkle with the
spice mix. Toss to
coat. Roast for
20-25 minutes or
until the vegetables
are tender. Set aside.
2 Meanwhile, to make
the dressing, whisk all the
ingredients in a small bowl.
Preheat a chargrill on medium-
high. Spray lamb with cooking
spray and add to chargrill.
Cook for 2 minutes each side.
Transfer to a plate, cover loosely
with foil and set aside to rest.
3 Transfer the roast vegetables
to a large bowl. Add the pumpkin
seeds and spinach. Toss to
combine. Add the dressing and
toss to combine. Divide between
serving plates. Slice the lamb and
place on top of the salad. Sprinkle
over the ricotta and serve.Cauliflower, leek and cheddar soupRoasted cauliflower,
pumpkin & lamb saladRECIPES^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)^ PHOTOGRAPHYBENDEARNLEY,^GETTY^ IMAGESSTYLING^BERNIE^SMITHIESFOOD^PREPARATION^SARAH^MAYOHealth (^) Tip
This (^) delicious sala
kno d^ will^
ck off four (^) of your
five recommende
serve d^
s of vegetables
for (^) the day!
mains
24 JULY/AUGUST 2019 diabetic living