Page 66 - What Doctors Don't Tell You - AU-NZ (February-March 2020)

ALTERNATIVES
AL TE RN
Sweet potato risotto
Ingredients
For the rice:
2¼ cups (500 g) brown rice
3 cups (700 mL) water
½ cup (118 mL) low-fat
coconut milk
2 Tbsp apple cider vinegar
Salt
For the sauce:
4 large sweet potatoes
Coconut or olive oil cooking
spray
1 cup (236 mL) water
Salt and pepper
1 tsp cinnamon
1 Tbsp apple cider vinegar
3 Tbsp nutritional yeast
1 Tbsp ground cumin
Juice of 1 lemon
3 garlic cloves
Handful of fresh cilantro
(coriander)
1 cup (225 g) spinach
1 Preheat the oven to
350°F/180°C, then put the
rice into a large saucepan
with 3 cups (700 mL) of
water.
2 Add the coconut milk, 2
Tbsp of apple cider vinegar
and salt.
66 WDDTY | ISSUE 04 | FEB/MAR 2020
Grilled fish and greens with
capers and lemon salsa
Ingredients 3 Meanwhile, for the salsa,
4 whitefish fillets (e.g. cod, trim the skin off half the
sea bass, hake, haddock), lemon, slice the peeled lemon
sustainably sourced into thin rounds, and then cut
2 cups (350 g) tenderstem the rounds into small wedges,
broccoli discarding any seeds; put
1 cup (150 g) trimmed green these in a bowl.
beans 4 Finely chop the parsley and
1 bunch spring onions mix with the lemon and a few
Coconut or olive oil cooking sprays of the oil.
spray 5 Drain the capers, add to the
Salt and pepper lemon and parsley mixture
1 lemon with some salt and pepper and
Small bunch fresh parsley mix well.
1 Tbsp capers 6 Add the fish on top of the
vegetables, then grill for 4–5
To serve:
minutes more (or longer,
Lime wedges
depending on the thickness of
Steamed rice the fish fillets) until the fish is
just cooked and the vegetables
3 Bring to a boil, then reduce 1 Heat the grill to high, then are soft and sweet.
to a simmer, cover and cook coat the fish, broccoli, beans 7 Squeeze over the remaining
and spring onions with a few
for around 40 minutes or sprays of oil and season well lemon and serve with the salsa
until the liquid has been with salt and pepper. and lime wedges.
absorbed. 2 Put the vegetables in a large
4 Meanwhile, chop three shallow baking tray, reserving
of the sweet potatoes into the fish, and grill on high for 4
bite-size chunks, place them
minutes.
on a baking tray and coat
them thinly in cooking spray;
then add salt, pepper and
cinnamon and put the tray in
the oven for 30 minutes.
5 Peel the fourth sweet
potato, cut into bite-size
chunks and place in a
steamer until very soft.
6 Once the steamed potato is
cooked, add to a blender with
1 cup (236 mL) water plus
the remaining apple cider
vinegar, yeast, cumin, lemon
juice, garlic, salt and pepper
and blend until smooth.
7 Once the rice is cooked, stir
in the blended mixture along
with the roasted sweet potato
chunks, cilantro and spinach.
8 Allow to cook until the
spinach has wilted, then serve
immediately.
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