It’s always great looking for fresh, new snacks that get me happy to be cooking and ready for the week ahead. Bliss balls, veggie muffins, any little thing I can munch on mid-morning to get me through the work day, that not just satisfies my hunger, but also my desire for yummy, interesting food. I’m a creature of habit, but don’t like eating the same thing over and over again.
Which brings me to these cookies whose deliciousness belies the nutritional punch that they pack in every bite. Crunchy, sweet, seedy, oaty, and just salty, they’re a fantastic work snack for only 90 calories apiece (for a yield of 30 cookies). Granted, they’re not very large, but one of these and a piece of fruit or veg, and you’ll be good to go for ages. You could also make them 1.5 times larger and cook them a few minutes longer, because 135 calories for a substantial snack is nothing too terrible, either. I just like them little and cute, I guess! I used Kodiak power cake mix, and highly recommend it for both flavour and added protein, but wholemeal flour works well, too.
225g raw pumpkin, chopped roughly
1tbs butter, softened
1/2 cup brown sugar
1 tsp vanilla extract
3/4 cup sultanas
1/3 cup pepitas
1 tsp ground cinnamon
1 cup rolled oats
2 cup Kodiak Power Cake mix or wholemeal flour
Steam pumpkin for 10 minutes, until very tender. Drain, and mash with butter until very smooth. Allow to cool.
Preheat oven to 180C and line baking trays with non stick baking paper.
Add sugar, butter, egg and vanilla to pumpkin mixture and beat until smooth.
Stir in pepitas and sultanas.
Combine Kodiak with rolled oats and fold into mixture to combine.
Allow to rest for 30 minutes in the fridge.
Roll mixture into 30 balls and bake for 12 minutes or until firm.
Why did I never think to do this?! Why did I inhabit this planet for 33 years without this?!
I LOVE stir fry, we eat some version of it weekly. I LOVE dumplings. My whole family would subsist on nothing but pot stickers, xiao long bao and wontons, given half the chance. Combining the two was so obvious. So perfect. So… not something I’d ever considered until I came across a recipe from taste.com.au. I’ve made it a couple of times, and never the same way twice: different dumplings, different veggies, different ratios. The sauce is amazing, and that always stays the same, but the beauty of stir fry is that you use what you have. So this recipe is a guideline, a serving suggestion at best. But a truly delicious suggestion that I urge everyone to make their own. I’ve made these with various flavours, shapes and styles of dumplings with success, but find pot stickers are the hardiest, and therefore, best to toss around. But substitute away… it’s all good. One day I’ll be super smug and use homemade dumplings (I went to a funky class months ago, and so far have done nothing with that experience), but I’m absolutely not above throwing in some good quality frozen pieces.
This meal serves 4, and is about 350 calories per serve. Of course, that’s hard to gauge when you change everything each time, but if you stick to the spirit of the recipe, it’s a safe bet.
1.5 tbs peanut oil
400g dumplings of your choice – I’m partial to prawn or pork
1 onion, thinly sliced
200g mushrooms, sliced
1 small handful of baby capsicum, sliced (or 1 regular pepper)
4 heirloom carrots, peeled and cut into matchsticks
1 small head broccoli or 3 bunches broccolini, cut florets and stalks thinly sliced
100g beans or snow peas, trimmed
400g can baby corn, drained
3 cloves garlic, minced
1tsp minced ginger
1/4 cup oyster sauce
2tbs sweet chilli sauce
1/4 cup Shaoxing wine
Large handful baby spinach
You’ll want everything ready to go before you start. Chop all vegetables and place in one large bowl. Combine oyster sauce, sweet chilli sauce and Shaoxing wine in a jug and set aside.
In a large frypan with a lid, heat 1tbs oil over medium heat. Add dumplings and cook one side without turning or stirring. Carefully pour water into pan (it will sizzle like mad… I often turn the heat down to low because it freaks me out a little), cover with lid and steam for 5 minutes. Transfer to a plate with slotted spoon and keep warm (this is a quick method – throwing a clean teatowel over it should do the trick).
Heat remaining oil in a hot wok (you can use a frypan, in fact I have most of the times I’ve cooked this, but since getting one recently, I cannot recommend a wok highly enough!) and add all the vegetables, ginger and garlic. Stir constantly for about 5 minutes, until veggies are tender but not mushy.
Pour the sauce over the veggies and give a good stir.
Add the spinach and dumplings and turn gently until the dumplings are coated with sauce and the spinach is wilted.
Oh, look! Another soup! It’s cooling down here now, and I’m swapping my salads for soups as my seasonal staples. I’ve been making this soup for years, and it’s an absolute winner. I mean, chicken and corn soup isn’t anything overly special, but the sweet chilli sauce – such a simple addition to such a simple dish – makes such a difference to the versions I ate growing up. Adding a pumpkin lemonade scone for dipping makes this a delightfully delicious light meal that will leave you feeling like you’ve partaken in something special. Yet, it’s a cinch to make, and so very budget friendly. A serve of each sits right at 400 calories, making it the perfect winter warmer.
Sweet Chilli Chicken and Corn Soup
Serves 4 at 300 calories per serve
1.25 litres chicken stock
2 garlic cloves, minced
1tsp minced ginger
1 onion, finely diced
420g can creamed corn
200g sweetcorn kernels
300g chicken thigh fillets, skin removed
2tsp soy sauce
1tbs sweet chilli sauce
2 eggs whites, beaten
Salt and pepper, to serve
Bring stock to the boil. Add garlic, ginger, corn, onions and chicken to the stock, cover, and reduce heat to medium. Simmer for 10 minutes, or until chicken is mostly cooked through.
Remove chicken from the stock, and using two forks, shred meat. Return to stock and resume simmering (uncovered) for five minutes or until cooked through.
Stir through the soy and sweet chilli sauces. In a thin stream, slowly pour in the egg whites, whisking the soup to incorporate evenly. Cook for another minute, then serve with a generous crack of black pepper and salt to taste
makes 16 at 100 calories each (they freeze really well)
300g pumpkin (weight without skin and seeds)
2 1/2 cups flour
1/4 teaspoon maldon salt flakes
1/2 cup lemonade (Schweppes works well as it’s not too sweet)
1/2 cup thickened cream
Steam pumpkin until very tender, drain and cool.
Preheat oven to 220C and prepare a tray with non-stick baking paper (I give it a little spray with oil anyway, because I have trust issues).
Sift the flour and salt into a large bowl.
Combine cream and lemonade. Pour into flour, and using a flat blade knife, mix to combine. Don’t overmix, but do ensure the flour is incorporated. The dough will be rather wet and sticky.
Using a tablespoon or, better yet, a soup spoon, dollop spoonfuls of mixture on the prepared trays, shaping them into neat rounds with only a few millimetres of space between them.
Brush with milk and bake for 12-15 minutes. Remove from oven and allow to cool slightly on the tray. Serve with soup as they are, or spread with just a little butter or (as I tend to do) cottage cheese.
Like so many others – if social media is anything to go by – I’m somewhat struggling to eat well during this time of social isolation and lack of routine. This week was particularly hard for a multitude of reasons, but while those reasons are understandable (a crash of emotions, a huge change to my routine, or what passes for one these days, into one that is significantly more stressful, and one which I find even more challenging than it’s predecessor… my husband’s birthday… finally being allowed out to see people… the list goes on), they’re irrelevant. The fact of the matter is, I feel so much better both mentally and physically when I eat well and exercise. The dog helps me with the latter, but I have to take responsibility for the former. Of course, that’s not about restricting food, it’s just about upping the plants and being mindful of what I’m eating and how it’s affecting me. This week I’ve felt slumpy and grumpy, and at least some of that feeling like crap is related to the fact that I’ve been eating like crap. There’s a chicken/egg element to it, too, but it’s a cycle that isn’t too hard to break once you identify it.
Which brings me to this soup. Not an atonement (because I didn’t do anything wrong – food isn’t a moral compass), not a punishment (food is a blessing, NEVER a punishment!!), just a step back into what makes my tastebuds, mind and body feel good: simple, delicious, nutritious food. A kickstart out of the doldrums and back into mindfulness to all aspects of my life. Adapted from Smitten Kitchen, it is a bowlful of flavour and comfort that tastes divine, fills you up, makes your house smell like heaven, and brings some sensory interest to a very strange yet boring world. All for 10 minutes of easy prep, 20 minutes of simmering away, and a handful of really simple, nourishing ingredients that you probably have stashed already (you can definitely use frozen cauliflower for this). At 211 calories a bowl, it’s also a very low calorie option, perfect if (again, like me) you’re leaning on bread for a little emotional support right now. I can attest that an English Muffin with just a smear of cottage cheese is a perfect companion to this soup.
Serves 4, rather generously
1 tablespoon olive oil
1/2 teaspoon whole cumin seeds
1/2 teaspoon whole fenugreek seeds
1 medium onion, peeled and diced
2 baby chat potatoes (about 200g), washed and diced
2 teaspoons minced ginger
2 cloves garlic, peeled and chopped
1/2 tsp dried chilli flakes (more to taste)
2 teaspoons ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground turmeric
1 small cauliflower
400g tinned tomatoes
3 cups vegetable stock
Salt and pepper, to taste (I ditched the salt and went to town with the pepper)
Yoghurt (coconut if you’re keeping it vegan) to serve
Heat oil in a large pot over medium heat. Add cumin and fenugreek seeds, and wait a few seconds for them to pop.
Immediately add onion and potato, and stir to coat with seeds. Stir in garlic and ginger and cook for 5 minutes.
Reduce heat to low and add cauliflower and spices. Cook, stirring, for a further 5 minutes, ensuring the vegetables are evenly coated.
Stir in stock and tomatoes, season, and bring to the boil. Reduce back to low, cover, and simmer for about 20 minutes, until everything is very tender. Remove from heat and allow to cool slightly.
Use a stick blender to blitz to desired consistency. I like to blend about half way to smooth – I like some texture, so ensure that tiny bits of florets and at least a few small cubes of potato are left intact.
Ladle into bowls and season. Top with yoghurt, if using, and serve.