Innholdsfortegnelse for 2404 i Better Homes & Gardens Specials

What if I told you that you could nourish your body, feel better and more energised, and reduce your risk of heart disease and diabetes, all while eating fresh, delicious foods? What if I told you this was not some new restrictive fad diet, but rather a centuries-old pattern of eating that has been proven to work? It’s all true! The Mediterranean diet is consistently ranked as the healthiest diet by the world’s leading experts, although the “diet” part is a bit of a misnomer. In fact, the Mediterranean diet is really a lifestyle. It’s based on a flexible eating plan that’s filled with whole, fresh produce, lean proteins, heart-healthy seafood, and nourishing whole grains—and even desserts! Because what’s life without a sweet treat every once in a while? Check…

SPOTLIGHT SLICED ARTICHOKES WITH SHALLOT DRESSING Start to finish 30 minutesMakes 4 servings 6 Tbsp fresh lemon juice2 shallots, sliced into thin rings (2⁄3 cup)Pinch coarse salt½ cup extra virgin olive oil4 artichokes, trimmed (tip, right)1 cup coarsely chopped fresh flat-leaf parsley½ tsp coarse salt¼ tsp freshly cracked black pepperManchego, Grana Padano, agedGouda, or Parmesan cheese STEP 1 In a medium bowl combine lemon juice, shallot, and the pinch salt; let sit 10 minutes. Gradually whisk in oil until emulsified. Use a mandoline or sharp knife to very thinly slice each artichoke heart. Add slices to dressing and toss to coat. STEP 2 Sprinkle with parsley, the 1⁄2 tsp salt, and the pepper; toss to coat. Use a vegetable peeler to shave cheese over salad. Serve immediately. TRIMMING ARTICHOKE HEARTS…

GRILLED SWORDFISH WITH FENNEL-CAPER SLAW Start to finish 30 minutesMakes 4 servings 4 Tbsp extra virgin olive oilJuice of 1 lemon2 tsp capers1 tsp Dijon mustard¼ tsp sea salt flakes¼ tsp cracked black pepper1 medium fennel bulb, trimmed, quartered, and very thinly sliced with a mandoline, leaves reserved1 Tbsp chopped fresh mint4 x 180g swordfish steaks (about 2.5cm thick)⅛ tsp salt⅛ tsp cracked black pepper STEP 1 In a large bowl whisk together 3 Tbsp of the oil, the lemon juice, capers, mustard, and the 1⁄4 tsp salt and pepper. Add fennel, 2 Tbsp reserved leaves, and the mint; toss to coat. STEP 2 Place a rack in the top third of the oven and preheat grill to high. Line a rimmed 37x25cm sheet pan with foil or baking paper.…

RICED CAULIFLOWER TABBOULEH Hands on 20 minsStand 1 hourMakes 4 servings 3 Tbsp olive oil5 cups finely chopped cauliflower (tip, below)11⁄2 tsp sea salt2 lemons1 cup cherry tomatoes, halved1 cup chopped, seeded cucumber1 cup chopped fresh herbs, such as mint, parsley, and/or dill½ cup sliced green onions½ cup sunflower kernelsLemon wedges (optional) STEP 1 In a 30cm non-stick frying pan heat oil over medium-high. Add cauliflower and 1 tsp of the salt; cook 5 minutes or until crisp-tender, stirring occasionally. Spread cauliflower on a large baking sheet to cool. STEP 2 Remove 1 Tbsp zest and squeeze 1⁄4 cup juice from lemons. In a large bowl stir together lemon zest and juice and remaining 1⁄2 tsp salt. Stir in cauliflower, tomatoes, cucumber, herbs, and green onions. Cover and let stand…

ROAST BEEF WITH BEETROOT AND BITTER GREENS Hands on 15 minutes Roast 1 hour 15 minutes at 160°C + 10 minutes at 220°C Makes 6 servings 900g boneless beef eye of round roast, trimmed1 Tbsp cracked black peppercorns1 tsp salt4 Tbsp olive oil6 to 8 small red and/or golden beetroot, trimmed, scrubbed, and quartered8 cups torn mixed bitter greens, such as radicchio, escarole, frisée, and/or Belgian endive11⁄3 cups halved and thinly sliced onion4 cloves garlic, sliced110g crème fraîche2 Tbsp prepared horseradish STEP 1 Preheat oven to 140°C fan-forced (160°C conventional). Place a rack in a roasting pan. Sprinkle meat with peppercorns and 1⁄2 tsp of the salt; press peppercorns to adhere. In a 25cm frying pan heat 1 Tbsp of the oil over medium-high. Add meat; cook on all sides…

MEDITERRANEAN-TWIST SALMON Start to finish 25 minutesMakes 4 servings 4 x 125g fresh or frozen skinless salmon fillets½ tsp salt½ tsp black pepper2 tsp olive oil3 Tbsp olive oil2 cloves garlic, minced1 cup chopped tomato½ cup chopped fresh basil2 Tbsp balsamic vinegar1 recipe Vegie Bulgur Salad STEP 1 Thaw salmon if frozen. Measure thickness of salmon. Sprinkle with 1⁄4 tsp of the salt and 1⁄4 tsp of the pepper. In a 30cm frying pan heat 2 tsp oil over medium. Add salmon; cook 4 to 6 minutes per 12mm thickness or until salmon flakes easily, turning once. STEP 2 Meanwhile, for sauce, in a small saucepan heat 3 Tbsp oil over medium. Add garlic; cook and stir 1 minute or until fragrant. Add tomato; cook 3 minutes or until heated…

RATATOUILLE PROVENÇALE Hands on 25 minutesCooking time 25 minutesMakes 6 servings (11⁄3 cups each). ¼ cup olive oil2 cups coarsely chopped onions2 cloves garlic, minced1 tsp salt¼ cup dry red wine¼ cup tomato purée (optional)6 cups 2cm pieces eggplant6 cups 2cm pieces zucchini21/2 cups 2.5cm pieces tomatoes1 cup 2cm pieces red capsicum1 Tbsp Mixed Herbs½ tsp black pepperFresh basil leaves (optional) STEP 1 In an 8L Dutch oven heat oil over high. Add onions, garlic, and 1⁄4 tsp of the salt; cook 2 minutes or until onions are softened, stirring occasionally. Stir in wine and, if desired, tomato purée. Cook and stir 1 minute or until reduced by half. Stir in next six ingredients (through black pepper) and remaining 3⁄4 tsp salt. STEP 2Simmer, covered, 10 minutes. Simmer, uncovered, 12…

BREAKFAST & BRUNCH 15 Almond-date smoothie17 Apricot-walnut porridge12 Avocado-egg breakfast sandwich17 Banana-pecan porridge17 Blueberry-almond porridge14 Fig-orange breakfast barley11 Prosciutto egg cups14 Shakshuka17 Strawberry-peanut butter porridge14 Zucchini and tomato frittata SALADS & LIGHT MEALS 24 Bistro salad38 Caesar salad43 Chickpea and freekeh salad46 Classic tabbouleh86 Dill gazpacho52 Horiatiki78 Hummus-farro portobellos61 Orzo salad with roasted almonds and carrots24 Prawn salad with creamy dill dressing67 Ratatouille Provencale77 Riced cauliflower tabbouleh 60 Roasted beetroot and radish salad with sunflower seed-turmeric vinaigrette65 Shawarma-spiced halloumi and vegetables86 Spiced red lentil soup24 Spinach, scallop and quinoa salad with orange-poppy seed dressing36 Two-bean salade nicoise60 Walnut-stuffed zucchini boats72 White bean and roasted garlic soup with spinach MAINS 74 40-clove garlic chicken78 Asparagus falafel86 Bouillabaisse27 Chicken and capsicum flatbread47 Chicken-chickpea quinoa bowl86 Chickpea, leek and spinach soup74 Creamy roasted…

PROSCIUTTO EGG CUPS Hands on 20 minutesBake 18 minutes at 180°CStand 3 minutesMakes 8 servings (1 egg cup each). Non-stick cooking spray8 slices prosciutto8 eggsBlack pepper8 tsp basil pesto8 cherry or grape tomatoes, halved STEP 1. Preheat oven to 160°C fan-forced (180°C conventional). Coat eight 6cm muffin cups with cooking spray. Gently press a prosciutto slice onto the bottom and up the sides of each prepared muffin cup, carefully pleating as needed to fit the cup. STEP 2. Break eggs, one at a time, into a small dish and slide eggs into prosciutto-lined muffin cups. Sprinkle with pepper. Spoon 1 tsp of the pesto onto each egg. Top with two tomato halves. STEP 3. Bake 18 to 20 minutes or until whites are completely set and yolks are of desired…

MEDITERRANEAN BROWN RICE SAUTÉ Start to finish 40 mins Makes 4 servings 3 Tbsp olive oil4 cloves garlic, minced11⁄2 cups 1.5cm pieces peeled sweet potato1 cup chopped carrots1 cup 1.5cm wedges red onion2 cups broccoli and/or cauliflower florets250g brown rice¼ cup dry white wine½ cup light cream¼ cup finely shredded Parmesan cheese (30g)1 Tbsp chopped fresh basil¼ cup crumbled feta cheeseHalved cherry tomatoes, chopped fresh tomato, or chopped oil-packed dried tomatoes (optional) STEP 1 In a 30cm frying pan, heat oil over medium. Add garlic; cook and stir 1 minute. Add sweet potato, carrots, and onion; cook 8 minutes, stirring occasionally. Add broccoli and/or cauliflower. Cook and stir 8 to 10 minutes more or until vegetables are tender and brown, stirring occasionally. STEP 2 Meanwhile, cook brown rice according to…

ORANGE PISTACHIO-STUFFED GRILLED SCALLOPS Start to finish 40 minsMakes 4 servings 12 fresh or frozen large sea scallops (500-600g)1 small fennel bulb2 oranges2 Tbsp olive oil2 Tbsp chopped fresh flat-leaf parsley1 Tbsp finely chopped pistachio nuts1 Tbsp sherry vinegar or white balsamic vinegar2 tsp honey¼ tsp salt¼ tsp black pepper4 cups rocket STEP 1 Thaw scallops if frozen. Make a horizontal cut through centre of each scallop, cutting almost to but not through opposite side. Chill scallops until needed. STEP 2 Cut off and discard fennel stalks, reserving leaves. Remove any wilted outer layers from bulb; cut a thin slice from base. Cut bulb lengthwise into quarters; cut out cores. Chop 2 Tbsp of the leaves. Remove 1 tsp zest from one of the oranges. Peel, seed, and section oranges,…

SAUTÉED BROCCOLI WITH PAN-TOASTED GARLIC Start to finish 30 minsMakes 9 servings 3 large heads broccoli with stems3 Tbsp olive oil½ tsp salt¼ tsp black pepper3 Tbsp thinly sliced garlicSea salt (optional) STEP 1 Cut broccoli heads lengthwise into 2.5cm-thick slices, cutting from bottom of stems through crowns (reserve any florets that fall away for another use). Brush broccoli slices with oil. Sprinkle with salt and pepper. STEP 2 Heat a 30cm cast-iron frying pan over medium. Place half the broccoli in hot pan and weight down with a 25cm heavy frying pan. Cook 3 to 4 minutes or until brown. Turn slices over, weight them down, and cook 3 to 4 minutes more or until brown. (For more tender broccoli, cook over medium-low 5 to 6 minutes per side.)…

SPICED RED LENTIL SOUP Hands on 15 minsCooking time 25 minsMakes 8 servings 2 Tbsp olive oil1 cup finely chopped onion2 Tbsp finely chopped fresh ginger2 cloves garlic, minced1 tsp Ras el Hanout (recipe, p. 53)½ tsp Aleppo pepper2 cups red lentils, rinsed and drained11⁄2 cups chopped Roma tomatoes6 cups vegetable stock2 cups water1 tsp sea salt flakesPlain yoghurtFresh coriander STEP 1 In a 5- to 6L Dutch oven heat oil over medium. Add onion, ginger, and garlic; cook 8 minutes or until softened, stirring occasionally. Stir in Ras el Hanout and Aleppo pepper; cook and stir 1 minute more or until fragrant. Stir in lentils and tomatoes. Add stock and the water. STEP 2 Bring to boiling; reduce heat. Simmer, covered, 25 minutes or until lentils are tender, stirring…