Friends, it’s been a while since I have blogged about food; other things have been keeping me busy. A recent diagnosis in our family has made me pick up my spatula again and cook low GI. I thought maybe I should blog some of the newer recipes that I have included in my kitchen repertoire. I have incorporated more vegetables and fish into our diet and pretty much removed pasta, pastry and sugar. I am trying to remove as much processed foods as I can; which hasn’t been too difficult since I’m not a lover of processed foods anyway. By far, the removal of main course pasta dinners from our menu has had the biggest impact – but we’ve taken it in stride. A HUGE winner in some of our new recipes is the old classic soup; Minestrone.
This minestrone is jam packed with vegetables and flavour; I assure you, you’ll have a party in your mouth and a kick start in your bowels. It doesn’t require a pre cooked stock so is really quick to prepare, but you can make your own stock if you want. To keep salt to a minimum I use a salt reduced vegetable or chicken stock powder to make up the stock. It’s a great ‘Tuesday night dinner’. For us Tuesday nights tend to be busy and we eat late and not necessarily together as a family so dinner needs to be prepared and waiting for whoever needs to eat whenever that may be. Mr SW66 goes to the gym after work so he won’t get home until around 7 – 7:30pm. Miss20 and I go to dog training so we leave the house around 7:30pm and don’t get home until around 9:30pm. So this dinner is fabulous because all it requires is heating up – quick, simple and healthy.
As with all recipes, I make changes to suit myself so I am giving you my revised version.
1 tbsp olive oil
1 large onion, finely chopped
1 leek, thinly sliced
2 garlic cloves, minced
*2 lean bacon rashers, chopped
2 carrots, peeled and diced
2 celery sticks, diced
400g can chopped Italian tomatoes
2 bay leaves
1.5L stock (beef, chicken or vegetable) – I use Massell stock powder
100g risoni/rice-a-roni pasta
400g borlotti or cannelini beans, rinsed and drained
1 cup frozen peas
1 cup finely shredded cabbage
freshly ground black pepper
1-2 low GI potatoes, peeled and diced/cubed
800g can 4 bean mix, rinsed and drained
optional Parmesan cheese shavings and/or sourdough bread for serving
1. Heat oil in a large heavy-based pot over a medium heat. Add the onion, look and garlic and cook for about 5 minutes or until the onion is soft. Add the bacon and cook for 1-2 minutes, then add the carrot, celery, tomato, potato and bay leaf. Pour in the stock and bring to the boil. Reduced heat and simmer covered for 30 minutes.
2. Stir in the pasta, beans, peas, cabbage and season with pepper. Stir to combine and cook for a few minutes to heat the vegetables and pasta through.
Serve with shaved parmesan cheese and sourdough bread.
* I use Barossa Federation bacon; the flavour is full and smokey and quite frankly there’s no comparison to regular bacon.
Dig in and enjoy 😀