Nor'West News: January 25, 2024
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Thursday <strong>January</strong> <strong>25</strong> <strong>2024</strong> 11<br />
Asian inspired keto creations<br />
Thai beef salad<br />
Serves 4<br />
Gluten, Sugar, Dairy and Egg Free<br />
For the zesty Thai dressing<br />
1 Tbsp fresh ginger, finely grated<br />
½-1 chilli, seeds discarded,<br />
finely chopped<br />
1 clove garlic, crushed<br />
1 Tbsp fish sauce<br />
1 lime, zest and juice<br />
1 tsp rice wine vinegar or apple<br />
cider vinegar<br />
30g Allulose (or another easy<br />
dissolving sweetener)<br />
1 tsp Dijon mustard<br />
2 Tbsp sesame oil<br />
2 Tbsp fresh coriander, finely<br />
sliced<br />
½ tsp salt<br />
For the salad<br />
400g scotch fillet steak, left<br />
covered at room temperature for<br />
30 minutes prior<br />
3 Tbsp olive oil<br />
1 tsp salt<br />
1 tsp cracked black pepper<br />
120g mesclun<br />
50g mung beans or bean sprouts<br />
8 cherry tomatoes, quartered<br />
¼ small red onion, finely sliced<br />
¼ cucumber, diced<br />
2 Tbsp fresh coriander, roughly<br />
chopped<br />
1 Tbsp fresh mint, roughly<br />
chopped<br />
30g peanuts, chopped<br />
Method<br />
• First, make the dressing by<br />
putting everything in a jar and<br />
shaking to combine or whisk it all<br />
together in a bowl. You can make<br />
a larger batch of this and leave it<br />
in the fridge for a ready-made,<br />
light and fresh salad dressing, just<br />
omit the coriander so it doesn’t<br />
discolour.<br />
• Heat a heavy-based frying pan<br />
over a high heat.<br />
• Rub the steak with the oil, salt<br />
and pepper. Once the pan is very<br />
hot, add the steak and cook on<br />
high to your liking. Once the steak<br />
is cooked, remove it from the pan<br />
and let it rest while you prepare<br />
the rest of the salad.<br />
• On a large serving platter,<br />
scatter the mesclun on the<br />
bottom, then arrange the mung<br />
beans, cherry tomatoes, red onion,<br />
cucumber and herbs over the top.<br />
• Once the steak has rested for<br />
at least 5 minutes, slice it and pat<br />
dry any excess juices with a<br />
paper towel.<br />
• Lay the steak<br />
on top of the<br />
salad, sprinkle<br />
over the<br />
chopped<br />
peanuts,<br />
season<br />
lightly with<br />
salt and<br />
pepper,<br />
then drizzle<br />
over about<br />
half of the<br />
dressing (you<br />
can add more as<br />
desired) and serve.<br />
Nutrition note: Apple cider<br />
vinegar is believed to help<br />
moderate blood sugar levels, as<br />
well as lower cholesterol.<br />
Spring onion pancakes<br />
recipe<br />
Makes 4<br />
Suitable for GF, sugar free, plantbased<br />
Ingredients<br />
200g ground almonds<br />
30g psyllium husk powder<br />
2 tsp Xanthan gum<br />
1 tsp baking powder, gluten-free<br />
½ tsp salt<br />
¼ tsp White pepper<br />
100ml to 170ml boiling water<br />
2 spring onions, thinly sliced<br />
4 Tbsp olive oil<br />
Method<br />
• Place the ground<br />
almonds, psyllium<br />
husk,<br />
xanthan<br />
gum,<br />
baking<br />
powder,<br />
salt<br />
and<br />
pepper<br />
into a<br />
bowl.<br />
Whisk<br />
to combine<br />
and<br />
remove any<br />
lumps.<br />
• Add 100ml<br />
boiling water to begin with and<br />
stir to mix, adding a little more<br />
water as needed to make a dough.<br />
It can look dryer than it is, so it’s<br />
best to get your hands in to feel it!<br />
• Wrap the dough in cling<br />
film and set aside for 5 minutes.<br />
The psyllium husk will absorb<br />
a bit more liquid so the rest<br />
time is essential so you can add<br />
more water, if needed, before<br />
continuing.<br />
• After 5 minutes, unwrap the<br />
dough and squeeze it. It should<br />
feel a bit tacky but not crack too<br />
much. If needed, knead in a little<br />
more water.<br />
• Cut the dough into four.<br />
Working with one piece at a<br />
time, roll out between two sheets<br />
of baking paper into a circle<br />
about 2mm thick. Sprinkle over<br />
a quarter of the chopped spring<br />
onion, then fold it in half. Roll<br />
again to 2mm thick, then repeat<br />
the process with the remaining<br />
dough.<br />
• Preheat a non-stick frying pan<br />
over a medium heat. Once warm,<br />
add 2 tablespoons olive oil and 1<br />
or 2 pancakes, depending on the<br />
size of your pan.<br />
• Cook over medium heat until<br />
golden brown on each side.<br />
• Repeat the cooking process<br />
with the remaining pancakes.<br />
Nutrition Note: Psyllium husk<br />
is a rich source of fibre for<br />
maintaining good gut health, and<br />
it helps with glycaemic control.<br />
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