Wednesday, April 7, 2010

Leaping Lipids!

I mentioned last week about having to dig deep into my Creative Cooking 'file' in an attempt to get MOTH's cholesterol under record-breaking levels. Some of you were interested & so here's a few things I did for him over the Easter weekend. Please remember though that Gourmet Traveller will not be hiring me anytime soon for my cooking & food styling/photography skills!!

Good Friday dinner was a platter of smoked salmon with low-fat buckwheat blinis & yoghurt herb dressing. Followed by a plate of roasted vegies with low-fat ricotta.

3/4 cup buckwheat flour
1/2 teaspoon baking powder
1/2 cup low fat milk
1 egg yolk
3 egg whites

Whisk the egg whites until they are fluffy & set aside. Combine the flour & baking powder in a mixing bowl, add the milk & egg yolk & mix thoroughly. Gently fold the beaten egg whites into the flour mixture until it forms a smooth batter. Spray a non-stick skillet with a little olive oil spray & heat. Drop tablespoons of the batter into the skillet, cook until small bubbles appear on the surface, flip & cook for a couple more minutes until golden.

Yoghurt Dressing
1/2 cup low-fat natural yoghurt
generous squeeze of lemon or lime juice
good pinch of good flaky salt ( I love the Murray River Pink flakes)
1/2 fresh herbs finely chopped (I used dill & mint)

Combine the 1st 3 ingredients & then fold through the herbies at the last minute.

Roasted Vegies with Ricotta
500gm. medium size Swiss brown mushies

3 Roma tomatoes halved

4 cloves of garlic peeled

good slurp of balsamic vinegar

1/2 cup breadcrumbs (I used a mixture of fresh wholemeal grain bread & panko crumbs)

a couple of teaspoons of fresh thyme leaves finely chopped

flaky salt & ground black pepper

200g. low-fat ricotta drained well

peppery rocket leaves

Spray a non-stick oven tray with a little olive oil & throw the mushies & tomatoes onto it, making sure to spread them out so they aren't overlapping each other. Chuck the garlic cloves over the vegies. Give them all a spray with the olive oil & evenly sprinkle over the balsamic vinegar. Mix the breadcrumbs & thyme together & scatter evenly over the vegies. Add the salt & pepper & then crumble/pinch the ricotta all over the vegies. Bake in an oven at about 170-180oC. for about 30 mins, or until the vegies are tender & the toppings are golden brown. Serve on a bed of rocket leaves. (You can use other vegies such as zucchini & carrot batons, pumpkin chunks, baby squash halved etc.)

Be Gone Bad Cholesterol Soop de Loop
1 brown onion diced
4 cloves garlic crushed
3 sticks celery diced
2 carrots diced
250g. beans cut into 4cm. lengths
2 zucchini diced
150g. Swiss brown mushies sliced
3 large stalks of fresh rosemary
1 can chopped tomatoes
1.5 litres low fat chicken stock (I used the recipe from one of the Heart Foundation cookbooks)
2 dried bay leaves
1 cup pearl barley washed thoroughly under running water
good handful of finely chopped flat-leaf parsley & shredded fresh basil

Spray the bottom of a deep stockpot with a little olive oil, add onion, garlic, celery & carrots & cook until soft. Add the rosemary & tomatoes & cook for another couple of mins. Add the chicken stock & bay leaves & bring to the boil. Add the pearl barley & reduce the heat. Cover & simmer for 1.5 hrs. Then add the beans, zucchinis & mushies & cook for another 30mins. Remove the rosemary stalks & bay leaves & serve with a good sprinkling of the fresh herbies.


  1. Yum Yum Yum! i don't care if you images make gourmet traveler's pages Millie, they definitely made my moth water! Yum! Yum! Yum!


  2. You're making me hungry and I've just had breakfast!!

  3. Are you serious? This looks wonderful-delicious. I had to show your salmon platter to my own DH-his all time favorite! You can cook for me any day of the week.

  4. Thanks Millie for these recipes.
    Your meal looked great.
    I have been changing my cooking ways too, have some good books ~ The new Glucose Revolution ( The Glycemic index solution for optimum health.
    Will have to share some of my favourites.


  5. Love the roasted veggies, will be trying those :)

  6. These recipes look sensational, Millie. Clever, mouth-watering fresh food...yummo. Hope MOTH gets some encouraging results soon. Meredy xo.

  7. i think you are doing a top notch job of it.
    the 'Roasted Vegies with Ricotta' is for me. YUMMO!


  8. that looks too yummy...she says as she dips her hand into a packet of Red Rock Deli sea salt chips!! I look forward to trying your version of roasted veggies instead!

  9. Oh Mill's,
    They all look soooo good. I'm on statins and will try all of these.
    Thanks for doing the groundwork for me !! Hope MOTH sees great results. He's got a good wife there, tell him, although, I think that he knows that!! XXXX

  10. ...and a wonderful cook as well! sounds delightful. Lucky MOTH!

  11. Without us, men would be lost and all die younger but perhaps in their minds happier as they would be allowed to do what they want when they want.

    I accompanied Mr FF to see a specialist yesterday and smiled when he was asked are you still smoking and he replied of course not, I now only smoke cigars :-)

    Leeann x

  12. Well isn't that just fortuitous! I really needed some 'low fat' recipes after Easter. You wouldn't be an angel dressed up in civvies would you??? I'm starting to think so. First you bless me with laughter - then with recipes... What next?

  13. You win for best soup name! I think you've done exceptionally well, very creative! Rachaelxx


And none will hear the postman's knock
Without a quickening of the heart.
For who can bear to feel himself forgotten?
~W.H. Auden

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