Low-Sodium Egg Salad

Low Sodium Gourmet creates a healthy reduced-salt sandwich by using sour cream to replace most of the mayonnaise. One serving of this low-sodium egg salad has 155 calories, 11.9 grams of fat, 122.8 milligrams of sodium, and 9 grams of protein. For a satisfying low-sodium sandwich, serve it on wheat bread with lettuce.

Ingredients:

8 hard-boiled eggs, chopped
2 bunches green onion, chopped
⅓ cup light sour cream
2 tablespoon mayonnaise
½ teaspoon ground mustard
1 teaspoon red wine vinegar
½ teaspoon onion powder
⅛ teaspoon black pepper
⅛ teaspoon paprika


Directions: Combine sour cream, mayonnaise, ground mustard, red wine vinegar, onion powder, black pepper, and paprika in a large bowl. Stir until well combined. Add hard-boiled eggs and green onion, stirring until well blended. Sprinkle additional paprika on top for colour, if desired.


Republished from https://www.cheatsheet.com/culture/6-low-sodium-sandwich-recipes-helping-you-consume-less-salt.html/

Burgers - Home style

A simple burger that can be made at home in a flash. Best flavour comes when flame grilled.

Ingredients:

• 500g of ground beef
• 1 Tsp. dried oregano leaves 
• 1 egg
• salt and pepper to taste

Method:

1.  combine all ingredients in a large bowl
2. form into flat patties with hands
3. flame grill for around 5 minutes a side. 
4. keep warm until served.

Tzatziki dip

We have a wonderfully diverse community in Melbourne. This diversity brings many benefits including opportunities to experience food from many cultures. One special cuisine can be experienced in the many restaurants run by people of Greek heritage. The number and quality of Greek eating places in Melbourne is not surprising given the strong ties Melbourne has with Greece. Melbourne has the largest Greek population in the world (outside of Greece). You can buy Tzatziki in the supermarket but it pales in comparison to what is on offer in even the humblest restaurant.

It is very easy to make at home and the recipe below is how I make it. Looking around, it seems that everyone has a variation of their own that they believe is authentic. I can't say if mine is authentic but I like its flavour, creaminess, and the ease that it can be made.

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Ingredients:

• 1 cup Greek yoghurt
• Juice of 1 lemon
• 1 clove minced garlic
• Salt
• 1 - 2 Cucumbers (Lebanese)
• Dill 

Method:

1. Deseed and dice the cucumber. 
2. Place the cucumber in a sieve and allow moisture to drain.
3. In a medium bowl spoon yoghurt 
4. Add minced garlic and lemon juice
5. add cucumber
6. Add salt to taste.
7. Add a small amount of fresh dill (to taste)

Serve cold with warm pita bread

Pumpkin Soup

It is really cold here in Melbourne today and in an effort to stay warm I am cooking up a batch of pumpkin soup.  I will end up with around two litres of soup so some will be packed in the freezer (or just put it outside!) for another day.

There are many recipes out there for pumpkin soup but here is the one I use with my slow cooker.

Ingredients:

• 1kg of pumpkin cut into chunks.
• 1 potato peeled and cut into chunks
• 1 medium onion sliced
• 4 allspice (pimento) whole
• 1 bay leaf
• black pepper
• butter
• salt

1 litre of Campbells Real Chicken Stock


Method

1. warm slow cooker
2. add vegetables and herbs and spices and seat for around 20-30 minutes
3. add chicken stock 
4. simmer for 4 hours
5. remove bayleaf and allspice
6. blend with a stick blender
7. Add salt to taste
8. Serve with sour cream

Penne with zucchini and pine nuts

A quick and easy pasta that is made almost weekly at out house. It is light and flavoursome.

Ingredients

• 2 small zucchini
• 1 tablespoon pine nuts
• 2 cloves of garlic
• olive oil
• salt
• pepper
• parmesan cheese
• 400g penne pasta

Method:

1. Heat water for pasta in large saucepan.
2. Slice zucchini into small chunks and apply salt
3. Add pasta when water is at a rolling boil.
4. Cook pasta for 12 minutes.
5. While pasta is cooking heat saucepan on a medium heat
6. Add a  small amount of olive oil  and when hot;
7. Add pine nuts and sauté until slightly coloured.
8. Add garlic cloves crushed or sliced
9. Add zucchini and cook for five minutes
10. Test seasoning and add pepper and salt if desired.
11. Drain pasta and add to zucchini and pine nuts
12. Add shaved or grated cheese
13. Garnish with parsley, basil, or coriander
14. Serve immediately

Chilli bean burrito

Ingedients:

image © 2017 The French's Food Company LLC. .

• Torilla Wraps
• Tablespoon of olive oil
• 1 x 400g can of kidney beans or similar
• 1 x cyenne chilli finely chopped and de-seeded
• 1 x finely chopped onion
• 2 crushed cloves of garlic
• 1 x green capsicum (optional)
• 1 x 400g can of diced tomatoes
• 1/2 teaspoon ground cummin seed
• 1/2 teaspoon ground corriander seed
• salt and pepper to taste
• Lite sour cream
• grated cheese
• grated carrot
• Corn Kernels
• Lettuce 
• Hot source (Recommended : Frank's Hot Sauce)

Method:

1. prepare vegetables
2. heat medium size pan and add oil
3. add cummin and corriander
4. fry onions, garlic and chilli on medium heat for 5 minutes.
5. add capsicum and fry an addtional 5 minutes (optional)
6. add tomatoes and beans
7. simmer for 20 minutes 
8. add salt and pepper if needed
9. Assemble
1. lay out tortilla wrap
2. sprinkle a few drops of Franks sauce on wrap
3. sprinkle grated cheese
4. Add a small spoonful of tomato / bean mix
5. Add small amount of corn, carrot, and lettuce as desired
6. Add a small spoonful of sour cream
7. Wrap your wraps and eat!

Enjoy.

Pancakes

I have been making this delicious recipe for pancakes since the 1980s and it never gets old. It proves that simple is best!  I think the recipe is adapted from one I had in a gift from the Canadian Government.  The picture shows fresh fruit and while this is lovely my personal favourite is maple syrup. Please enjoy.





Ingredients:

• 1 cup sifted flour
• 1/2 tsp. salt
• 1 tbsp. white sugar
• 2 tsp. baking powder
• 1 egg
• 1 cip milk
• 2 tbsp. melted butter
• maple syrup to serve

Mix the dry ingredients together and beat in the best. The mix can be adjusted by adding more milk if too thick.  Spoon mix into hot pan and flip after around 3 minutes. Serve hot with maple syrup.

Enjoy

Sardine paste

• 100g tin sardines

• 1  garlic clove

• Fresh parsley

• 20g raw walnuts

• 20g raw almonds

• Olive oil 1 tablespoon

• Celery sticks, to serve

• Toast, to serve

1 Put all the ingredients in a food processor and blend to a rough paste.

2 Scoop it up with some celery and spread it on freshly toasted rye bread, with a simple tomato salad on the side, if you like.

Rice to water ratios - Rice cooker

 
Long-grain white rice   -     1 cup rice : 1.3/4 cups of water
Medium-grain white rice    1 cup rice : 1.1/2 cups of water
Long-grain brown rice        1 cup rice : 2.1/4 cups of water

Yeasted Tea Cake

Yeasted Tea Cake

Ingredients

• 450g bread flour
• 5g dried yeast
• 60g softened butter
• 1 tsp. caster sugar
• 150ml warm milk
• 150ml warm water
• 1 egg

Equipment

• Electric mixer with dough hook
• Baking tray

Method

1.        Sift flour and salt into bowl of mixer.
2.       Add the butter and mix on lowest speed until the butter is combined and the texture resembles a fine crumb
3.       In a small, warmed bowl mix the sugar, yeast, milk and warm water.
4.       Let stand for 10 – 15 min. for yeast to start.
5.       Add yeast mix to flour mix and kneed for 4 minutes with mixer on low.
6.       Turn out dough on a floured board and divide into two small balls
7.       Place balls on greased baking tray.
8.       Cover with clean tea-towel and allow to rise for 50 min. or until doubled in size
9.       Pre-heat oven to 220 degrees Celsius
10.   Glaze each cake with beaten egg.
11.   Bake for 15-20 min.
12.   Serve warm or cool with butter and jam

Source
Hammerton, J. A. (1920). Harmsworth's household encyclopedia: A practical guide to all home crafts written by the leading experts of the day and containing upwards of 15,000 illustrations. London: Harmsworth Encyclopedias.
http://www.worldcat.org/oclc/7242752

Drop Scones

When, as a child, we went to visit Gran, she would always serve these drop scones with cups of tea.  They are very easy and I am using them as lunch box fillers for my 8 year old daughter as well.


Makes 9-10 drop scones.
Prep time 2 minutes
Cooking time 12 minutes

Ingredients

• 1 egg
• 4 tablespoons of milk
• Pinch salt
• Pinch sugar
• Self-raising flour
• Butter

Method

1. Pre-heat non-stick frying pan.
2. Beat egg.
3. Add milk, salt, and sugar.
4. Add enough self-raising flour to make a mixture that will ‘drop’ from the spoon.
5. Beat together until well mixed.
6. Add a small amount of butter to the pan (enough to coat the surface).
7. Add a desert spoonful of mixture to the pan to make a 4-5cm round drop scone. The drop scones will be approximately 1-2cm thick.
8. Cook approximately 3 minutes each side or until each side is golden brown.
9. Serve warm with butter, jam and tea.