Maria Middlestead - Clinical Nutritionist, Auckland. Call (09) 418 5422

Sushi Salad Hot or Cold

Serves 2-3
(No gluten, dairy, or cane sugar; with options for nightshades*)

It is a surprise when something light, balanced and healthful such as sushi becomes a fashion hit across demographics. This simple hot or cold rice main dish has many similar ingredients and flavours. Serve with sliced cucumber, steamed or baked beetroot. Uncharacteristically, basmati rice is used rather than short grain sushi rice. Long grain rice holds a distinct shape better so the salad doesn’t become wet and gluggy. The rice is boiled using the easier, stick-resistant, nutritionally superior absorption method.

Raw Vegan Chocolate Brownies

16-20 small squares
(Vegan; no gluten, dairy, cane sugar, egg, soy, citrus)

You can safely serve this to any fan of rich morsels (ie most females). If preferred, avoid all discussion of its nutritional virtues: it can win on taste and texture alone. A version of this recipe came from the popular Aussie blog Not Quite Nigella, but behind that was a long trail of variations and attributions probably dating back to Eve. My version is below.

Italian Bean Dip

Makes 1¼ cups
(Vegan; no gluten, dairy, egg, soy or nightshades)

If you like to eat foods that bite you back with similar intensity: try this. It resembles a chunky hummus, Italian-style. Use it on bread, crackers or as a dip for raw vegetables and triangles of bread toasted with my dairy-free, herb and garlic version of Better Butter (see website RECIPES). Or add as a flavourful topping on baked or steamed vegetables, salad, poached fish or tofu. Any left-overs can be mixed with an egg and breadcrumbs and used to fill large mushroom caps. Fan Grill about 7 minutes for a vegetarian main. Serve with kumara wedges and salad.

Glazed Orange & Ginger Meatballs

Makes 32; serves 4-5
(No gluten, dairy, legumes or nightshades)

New Zealand supermarket shoppers are fortunate to be able to purchase grass-fed, free range venison without antibiotics or growth-promoting hormones. Farm-raised venison has a mild flavour with many cuts – such as medallions and stir-fry – requiring only a few minutes of cooking. Or make the meatballs using ground lamb. New Zealand lamb is almost all pasture-fed.

Fast Fab Ways with Fish and Seafood

(No gluten, dairy and with options for most diets)

Squillions of possibilities follow from a few core concepts. There is a specific recipe (one of my favourites) and then a range of easy ideas.

Fish is an excellent source of Protein, Zinc, iodine, selenium, Magnesium, Calcium (see related articles under website TIPS), many B vitamins and a good source of iron. Iodine and selenium are low in New Zealand soils so fish and seaweed are critical sources. The darker, oilier types of fish such as salmon, tuna and sardines are high in the anti-inflammatory brain food Omega 3 fatty acids (TIPS: The Fats of Life). These are also critical to heart and arterial health. See the HEALTH STORE page for my report: The Heart of the Matter for how to treat and prevent cardiovascular problems.

Personalised Pizza

(With options for every diet)

Can’t eat gluten, bread, yeast or starch? No cheese? No tomatoes? No problem!

Sometimes your body needs extra care around food choices. You can ignore it; complain about it; or you can be resourceful. As a recent update on the ‘make lemonade’ aphorism advises, “If life hands you lemons, give them back and ask for chocolate”. There are usually innovative options to most predicaments. Diets aren’t limited so much as attitudes are. Read more

Pumpkin Patties

(Vegan; no gluten, dairy or egg; with options for nightshades*)

Some vegetarian food is dull and earnest, chaotically combined, or endlessly chewy. Inexperienced cooks often just remove the meat and compensate with heaps of cheese. Little understanding is shown about contrasting and harmonising shapes, colours, textures and the five core tastes of sweet, salty, sour, bitter, and umami (savoury). Dishes can be low in focus and subtlety – and Protein (see TIPS page) due to poor plant combinations.

Fish Fritters

Serves 2-3

“I must eat more fish” is one of those good intentions people often have like regular exercise or sighting unicorns. Vague bright ideas tend to remain in fantasy corners of the brain until a practical way to apply them is found, along with pleasing results to inspire habitual practice.

Bean Burgers

Makes 12
(No gluten or dairy)

Even people of otherwise refined sensibilities commonly exhibit a murmuring pleasure from food eaten messily by hand with primal juices dripping. These burgers can be fried, baked or barbequed. Consume sedately as patties – accompanied by salad or mixed steamed vegetables – or serve on toast or buns. Offer an assortment of stack-your-own components: lettuce, tomato, gherkin, cooked onion and mushrooms, mustard, relish, aioli or Green Herb Dressing (see The Shape Diet).

Nutty Date Muffins

Makes 18
(No gluten, dairy or cane sugar; with options for peanuts/legumes)

Incorporating both salty and sweet notes, these tender morsels can progress from dreamy-eyed intention to serving platter in just 40 minutes. Serve in advantageous pairings with soup or salad for an enthusiastic reception at dinner; or for brunch with eggs, tofu Scramble (see Recipes), stuffed mushrooms, or fruit salad. Any left-over muffins can be enjoyed for lunch the next day.