Homemade hummus

Serves:6

Ingredients

  • 1 large tin chickpeas, drained and rinsed
  • 1-2 tablespoons tahini paste
  • 2 garlic cloves
  • Juice of half a lemon (or more if you like more bite)

Method

  1. Process all the ingredients, taste and add more lemon juice if required
  2. Add a little water if mixture is too thick
  3. Serve as a dip with toasted pita bread or vegetable crudités.

Read more about the health benefits of legumes (chickpeas) for your liver.

Smoked salmon delights

Preparation time: 20 minutes
Cooking time:  nil
Serves: 8
Storage:  Store covered in gladwrap in the fridge – not suitable for freezing

Ingredients

  • 16 watercracker biscuits (optional)
  • 8 pieces of smoked salmon (approximately 400g)
  • 100g reduced-fat ricotta cheese
  • 60g extra light cream cheese
  • 1 teaspoon capers
  • 1 teaspoon lemon juice
  • 0.25 teaspoon lemon zest
  • 1 teaspoon spring onions or chives, chopped
  • 1 teaspoon dill, chopped

Method

  1. Lay the salmon out on a clean board
  2. Place all remaining ingredients (except the biscuits) into a bowl and mix well
  3. Spread 1 tablespoon (20g) of the mixture over each piece of salmon
  4. Roll the salmon up into a tube
  5. Serve as fingerfood or on individual plates with water crackers

The salmon roll can also be cut up and put onto water crackers.

Read more about the health benefits of salmon for your liver.

 

Broccoli and leek soup 

Preparation time: 10 minutes
Cooking time: 25
Serves: 4
Storage:  Store covered in glad-wrap in the fridge – not suitable for freezing

Ingredients

  • 2 thick slices wholemeal bread, crusts removed, cut into 1cm pieces
  • Olive oil spray 1 leek, pale section only, halved lengthways, thinly sliced 
  • 2 garlic cloves, crushed 
  • 1 large potato, peeled, finely chopped 
  • 1L (4 cups) water 
  • 1 salt-reduced vegetable stock cube, crumbled 
  • 600g broccoli, cut into florets 
  • 1/4 cup fresh parsley leaves 
  • 1/4 cup fresh basil leaves 
  • 75g (1/4 cup) low-fat sour cream 

Method

  1. Preheat oven to 200°C. Place the bread on a baking tray and spray lightly with olive oil spray. Bake, turning once, for 10 minutes or until golden. 
  2. Meanwhile, heat a large saucepan over medium heat. Spray with olive oil spray. Add the leek. Cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and cook for 30 seconds or until aromatic. 
  3. Add the potato, water and stock cube to the leek mixture. Bring to the boil. Reduce heat to low and simmer for 10 minutes. Add the broccoli. Simmer for 5 minutes or until the broccoli is tender. Set aside to cool slightly. 
  4. Place the broccoli mixture, parsley and basil in the jug of a blender and blend until smooth. Transfer the soup to a clean saucepan. Stir over medium-low heat until heated through. 
  5. Ladle the soup among serving bowls. Top with sour cream and croutons. Season with pepper to serve.

Read more about the health benefits of broccoli for your liver.

Sourced from: http://www.taste.com.au/recipes 

Pumpkin, carrot and potato soup

 Serves: 6

Ingredients

  • 1 small butternut pumpkin, peeled and diced (ripe, not fibrous – buy 2 cut halves so you can see the pumpkin) 

  • 1 large carrot, peeled and diced 

  • 1 large potato, peeled and diced 

  • 1 large onion, chopped 

  • 2 large garlic cloves, sliced 

  • 1 litre of salt-reduced chicken stock 

  • 1 Massel vegetable stock cube dissolved in 1 tablespoon of hot water 

  • 1 teaspoon curry paste (or powder) 

  • Black pepper to taste 

  • 2 tablespoons light cream (optional) 

  • 1 tablespoon olive oil

Method

  1. In a large pan, gently fry the onion in olive oil, add the sliced garlic cloves and cook until soft 
  2. Add the curry paste or powder and cook for one minute 
  3. Add all the prepared vegetables and the chicken stock, then bring to the boil 
  4. Lower the heat, cover with the pan lid and simmer gently until the vegetables are tender 
  5. Blend the soup and season with black pepper 
  6. Add the cream (optional)

Read more about the health benefits of pumpkin and carrots for your liver.

Vegetable soup

Preparation time: 15 minutes
Cooking time: 25 minutes
Serves: 6
Storage: Store covered in the fridge – suitable for freezing

Ingredients

  • 1 onion, diced
  • 1 tablespoon oil
  • 1 teaspoon minced garlic or 1 fresh clove
  • 1 teaspoon cumin
  • 1 green capsicum, chopped
  • 1 red capsicum, chopped
  • 2 large carrots, chopped
  • 400g tin crushed tomatoes
  • 1.5 litres beef stock (salt reduced)
  • 0.5 cup red or brown lentils
  • 1 zucchini, chopped
  • 400g tin red kidney beans, drained and rinsed
  • 1 small sweet potato, diced

Method

  1. Place the oil, onion, garlic and cumin into a large pan
  2. Cook over a medium temperature until the onion softens
  3. Add the stock, tomatoes, carrots, zucchini, capsicum and lentils and bring to the boil
  4. Reduce the heat and simmer for approximately 20 minutes
  5. Add the kidney beans and simmer for another couple of minutes
  6. Pour contents into a blender and puree, or serve as is

Read more about the health benefits of legumes(kidney beans), sweet potato and capsicums for your liver.

Photo sourced from: http://www.taste.com.au

Carrot and Ginger Salad

Serves: 4

Salad ingredients

  • 2 tablespoons sesame seeds, lightly dry roasted
  • 3 medium carrots, coarsely grated
  • 1 cup fresh bean sprouts (optional)

Dressing ingredients

  • 0.25 cup fresh lemon juice
  • 1 dessert spoon peanut oil
  • 1 dessert spoon sesame oil
  • 3 teaspoons finely grated fresh ginger
  • 4 teaspoons palm sugar (or brown sugar)
  • Freshly ground black pepper

Method

  1. Thoroughly mix all the dressing ingredients in a bowl and pour over the salad ingredients
  2. Toss to combine

Try with grilled or cold meats.

Read more about the health benefits of carrots for your liver.

Sourced from: http://www.taste.com.au/recipes

Pumpkin and spinach salad 

Preparation time: 10 minutes
Cooking time: 30
Serves: 6

Ingredients

  • 600g butternut pumpkin, deseeded, peeled, cut into wedges 
  • 2 tsp olive oil 
  • 2 tsp honey 
  • 2 tsp sesame seeds 
  • 1 tbs fresh lemon juice 
  • 1 tbs honey, extra 
  • 2 tbs extra virgin olive oil 
  • 2 tsp wholegrain mustard 
  • 1 x 150g pkt baby spinach leaves 
  • 1 x 75g pkt toasted pine nuts 

Method

  1. Preheat oven to 220°C. Line a baking tray with non-stick baking paper. Place the pumpkin in a large bowl. Drizzle with oil and honey. Season with salt and pepper. Gently toss until the pumpkin is well coated. Place in a single layer on the lined tray. 
  2. Bake, turning once during cooking, for 25 minutes or until golden brown. Remove from oven and sprinkle evenly with the sesame seeds. Return to oven and bake for 5 minutes or until the seeds are lightly toasted. Remove from oven and set aside for 30 minutes to cool. 
  3. Combine the lemon juice, extra virgin olive oil, mustard and extra honey in a screw-top jar and shake until well combined. Season with salt and pepper. 
  4. Place the pumpkin, spinach and pine nuts in a large bowl. Drizzle with the dressing and gently toss until just combined. Serve immediately. 

Read more about the health benefits of pumpkin and spinach for your liver.

Photo sourced from: thewhoot.com.au

Cabbage, tuna and corn fritters

Preparation time: 15 minutes
Cooking time: 20 minutes
Makes: 20 fritters
Storage: Store covered in the fridge – suitable for freezing

Ingredients

  • 180g tin tuna in springwater, drained
  • 0.25 cabbage, thinly shredded
  • 310g tin creamed corn
  • 1 small onion, finely diced
  • 1/3 cup self raising flour
  • 2 eggs, lightly beaten
  • 0.25 cup reduced fat milk
  • Canola/olive oil spray   

Method

  1. Put all ingredients in a large bowl, mix well and allow to stand for 10 minutes
  2. Heat a non-stick frypan over a medium heat and spray with oil
  3. Place tablespoons of the mixture in the heated frying pan
  4. Fry until golden on both sides
  5. Serve with sweet chilli sauce

For a smoother texture, blend the mixture in a food processor before frying.

Read more about the health benefits of tuna for your liver.

Wholemeal savoury muffins with spinach and sunflower seeds

Preparation time: 20 minutes
Cooking time:  35 minutes
Makes: 24
Storage:  Air-tight container 

Ingredients

  • 1 egg
  • 185g wholemeal self-raising flour
  • 250ml soy milk
  • 70g firm tofu, diced
  • 3 tbsp shallots, chopped
  • 5 button mushrooms, finely chopped
  • 100ml olive oil
  • 50g cooked spinach, chopped
  • 2 tbsp sunflower seeds
  • 1 tsp salt

 Method

  1. Preheat oven to 190°C.
  2. Beat egg, add to flour, then stir in other ingredients
  3. Spoon mix into greased muffin tins 
  4. Bake for 35 minutes, until golden brown
  5. Serve hot with homemade pumpkin, carrot and potato soup. 

Read more about the health benefits of spinach for your liver. 

Sourced from: http://www.soylife.com.au/recipes/