Healthy Recipes - Prebiotic Rich Dishes - Honeydew Baked Peaches, Asparagus Soup, New ways with Leeks and Jerusalem Artichokes

15 June 2007

Chef Bron Marshall suggests honeydew honey is great poured over pancakes. The Honeydew Baked Peaches recipe is from her award winning food blog.

Honeydew Baked Peaches
With walnuts and rolled oats, on fresh raspberry couli and a quenelle of natural unsweetened yoghurt.

2 tblsp of NZ Honeydew honey
½ chopped walnuts
¼ cup rolled oats
4 fresh peaches
1 cup fresh raspberries

METHOD
Mix two tablespoons Honeydew honey with ½ a cup of chopped organic walnuts and ¼ cup of rolled oats. Press a cup of fresh raspberries through a fine sieve to remove the seeds and create a smooth unsweetened raspberry couli. Blanch and refresh 4 small fresh peaches (Pop in boiling water for a minute and then plunge into cold water) to remove their skins, halve and remove the stones, gently cut a little off each of the peaches bottoms, so they would sit flat in the baking dish and spoon the Honeydew walnut mixture into the hollows.

Place in a moderately hot oven for 6 to 8 minutes, until the topping is golden and crunchy and the honey is bubbling and dripping down the sides of the peaches. On 4 plates spread a little of the unsweetened raspberry couli, place two baked peach halves and a quenelle of natural unsweetened yoghurt.
Make the raspberry couli by whizzing up raspberries in a food processor.

Serves 4

Jane Clarke is a food writer, chef and Jamie Oliver’s nutritionist.

Jane Clarke’s Mixed Vegetable Mash and Vege Leftovers Artichokes, carrots, swede, sweet potatoes and parsnips

METHOD
Peel the artichokes along with the other veg, chop everything into similar sized portions, then boil or steam them and mash with butter, natural yoghurt to give a slight tang, plenty of black pepper and a little sea salt.

It’s even more delicious if you have other leftover roast vegetables such as tomatoes, aubergines, onions and garlic as well. Just mash everything roughly together, pan-fry like bubble and squeak and serve with lean meat, oily fish or chicken.

Dishes from the Cowboy Diet*

25g onion
7.5g flour
250g Jerusalem artichoke
1tbs lemon juice
7.5g butter
70ml milk
35ml cream
Salt and pepper to taste
50ml vegetable stock

METHOD
Wash peel and slice the vegetables, squeezing lemon juice over the artichokes to keep their colour. Melt the butter in a saucepan and toss the vegetables in it for about 5 minutes, with the lid on, shaking to prevent them sticking or getting brown pour on cold stock, bring to the boil and simmer gently until all vegetables are soft and tender. Blend if possible then add the milk mixed to a smooth paste with flour. Bring to the boil, stirring continually. Boil for 5 minutes. 35ml of cream can added after it has cooled slightly.
(Inulin content: approx 7.8g per serving)

Serves 4

Dandelion Leaf Salad

210g young dandelion leaves
50g leeks
1tbs lemon juice
1tbs olive oil

METHOD
Chop the leaves and leeks, mix together and dress with the lemon juice and olive oil.
(Inulin content: 7.9g per serving)

Serves 4

Leek and Artichoke Soup

300g leeks
30g flour
284mls milk
Salt and pepper
100g Jerusalem artichoke
1 onion
30g butter

METHOD
Melt butter in a saucepan, stir in the flour and cook for a few minutes, then gradually add the milk, stirring it as it comes to the boil. Add the water and the leeks, artichoke and onions cut small. Bring to the boil and simmer for 20 to 30 minutes until the vegetables are tender. Blend if possible, return to the saucepan, reheat, season and serve. If the soup is too thick, thin it with a little milk.
(Inulin content 6.4g per serving – plus two bananas on this day to give 7.4g inulin)

Serves 4

Asparagus Soup

455g fresh asparagus
160g chopped onion
50g butter
30g flour
315ml water
630ml hot milk
4g salt
0.8g ground white pepper

METHOD
Break off and discard tough asparagus bottoms. Break off tips; set aside. Coarsely chop stalks. Cook over medium heat with onion in butter, salting lightly, for 8 to 10 minutes. When onions are clear, sprinkle with flour. Continue to stir over lowest possible heat 5 to 8 minutes. Slowly add water or stock, stirring constantly. Cook 8 to 10 minutes, stirring frequently, until thickened. Cool slightly. Blend if possible. Return puree to pan. Add1 teaspoon salt, pepper and heat gently. As soup heats, cook asparagus tips in boiling water until tender, but still very green, about 2 minutes; drain. Add whole pieces to soup.
Inulin content per person 3.1g – serve with garlic bread.

Serves 4

Garlic Bread

335g all-purpose flour
80ml warm water (45°C)
10g sugar
10g active dry yeast
10g salt
120ml warm water (45 ºC)
30ml olive oil
31/4 cloves garlic, minced
5g cornmeal

METHOD
In a medium bowl dissolve sugar in 80ml warm water, stir in yeast and let stand for 5 to 10 minutes in a warm place. Preheat oven to 40 °C. Warm an oven-safe bowl in the oven.

Mix flour and salt together. Add the yeast mixture, the 120ml water and the olive oil. Mix until dough ball cleans the sides of the bowl. If dough is too wet add a little flour, or if too dry, add a little more water. Transfer dough to the heated bowl. Cover with a plate or plastic wrap. Let rise for 1/2 hour in a warm place.

In a small bowl, combine minced garlic. Set aside. Once dough has risen transfer dough to a lightly floured board. Make an indentation in the dough and place garlic mixture inside. Knead dough 10 times. Bulk of mixture should remain in middle of dough. Form dough into a log or round loaf shape.

Sprinkle cornmeal onto greased baking sheet and place loaf on top. Turn oven to 150ºF (65°C) for 2 minutes and then turn off. Let dough rise in warm oven for 1/2 hour, or until light and puffy. Remove loaf and increase oven temperature to 350 º F (175 ° C). Bake bread at 350ºF (175°C) for 30 minutes or until loaf sounds hollow when tapped. Remove from oven and cool on a wire rack.
(Inulin content 2.9g per person)

Serves 4

*Prebiotics

<< Back to articles page