The Good Carbs Cook Book

The Good Carbs Cook Book

The Good Carbs Cook Book

100+ simple, delicious and satisfying recipes to keep you feeling fuller for longer.

Good carbs are essential. They supply the feel-good, taste-good fuel to keep you strong, boost your energy and help you stay healthy.

The Good Carbs Cookbook helps you choose the best fruits, vegetables, beans, peas, lentils, seeds, nuts and grains and explains how to use them in 100 refreshingly nourishing recipes to enjoy every day, for breakfast, brunch, lunch, dinner and dessert. The recipes have short ingredients lists, are easy to prepare, quick to cook, long in flavour and full of sustaining goodness, so you feel fuller for longer. There is a nutritional analysis for each recipe and there are tips and helpful hints for the novice, nervous, curious or time-starved cook.

Dr Alan Barclay, PhD is a consultant dietitian with over 20 years of clinical experience. He has published more than 30 scientific papers in peer-reviewed journals, worked for Diabetes Australia (NSW) and is the science editor of GI News, one of the University of Sydney's newsletters. His recent books include Reversing Diabetes (Murdoch Books) and The Ultimate Guide to Sugars and Sweeteners (The Experiment). Alan is currently learning to be a chef.

Kate McGhie is a professional chef, food writer and champion of Australia's rural producers. Her enthusiasm has helped shape Australia's foodscape and her popular interactive Melbourne Herald Sun's weekly column has inspired generations of home cooks. She is also a chief judge at international chefs' competitions. Kate has contributed to several books including Recipes My Mother Cooked (Allen and Unwin) and the Australian Dairy Industry's "Fit, Fab & 50'. Her previous books were both International award winners: Cook (Hardie Grant) and Apple Blossom Pie: Memories of an Australian Country Kitchen (Murdoch Books). Kate's recipe for life? Travel, curiosity and coaxing out the best in every unloved vegetable.

Philippa Sandall is a writer, publisher, and founding editor of GI News which with Alan Barclay and Jennie Brand-Miller she has built to 100,000 subscribers worldwide. She has co-authored numerous books including these favourites: Sticks, Seeds, Pods and Leaves (Hardie Grant), Recipes My Mother Cooked (Allen And Unwin) and The Ultimate Guide to Sugars and Sweeteners (The Experiment). The essential ABCs of her life include activity, writing, history and cats, which she finds endlessly fascinating.

The Good Carbs Cook Book
Murdoch Book
Authors: Dr Alan Barclay, Kate McGhie and Philippa Sandall
ISBN: 9781743368169
RRP: $39.99

Salmon, White Bean and Dill Fishcakes

The appeal of fishcakes never diminishes, and if they look and taste as good as these, and are as good for you, may the appeal intensify. It is a delicate mixture naturally held together without egg, and therefore can easily break if not handled gently. A non-stick frying pan also helps prevent crumbling.

Preparation Time: 25 Minutes
Cooking Time: 10 Minutes
Makes: 8

500 g (1 lb 2 oz) best market value skinless salmon
1 teaspoon tiny salted capers, rinsed
2 tablespoons finely chopped dill or parsley, plus extra to serve
1 tablespoon Dijon mustard
400 g (14 oz) tin butterbeans, drained and rinsed
sea salt flakes and freshly ground pepper
1 cup (175 g/6 oz) fine burghul (bulgur)
¼ cup (60 ml/2 fl oz) olive oil
lemon wedges

Roughly cut the salmon into chunks, check for fine bones and put in a food processor with the capers, dill, mustard, butterbeans, salt and pepper, and pulse until just combined. Shape the mixture into patties using about ¹⁄³ cup of the mixture for each, and press into the burghul to coat.
Heat 1 tablespoon of the oil in a large non-stick pan over medium heat. Cook the fishcakes in batches, adding more oil as necessary, for about 3 minutes on each side or until golden brown. Remove and drain the fishcakes on paper towel.
Serve with lemon wedges, extra dill and, if liked, yoghurt flavoured with lemon juice and finely chopped chives.

Wild Rice Pilaf with Mushrooms and Almonds

This is a sensational combination of nutty, chewy brown rice and toothsome wild rice – the wild card in this pilaf. (It's neither a rice or wild – it's a native grass.) Choose several mushroom varieties to intensify the flavour: brown mushrooms for dense texture and robust flavour; delicate buttons; slightly spongy shiitake with their distinct aroma; or shell-shaped succulent oyster mushrooms.

Preparation Time: 20 Minutes
Cooking Time: 1¼ Hours
Serves: 8

2 tablespoons olive oil
1 tablespoon butter
1 small onion, very finely chopped
1 small carrot, scraped and finely chopped
1 small celery stalk, finely chopped
2 garlic cloves, crushed
3 cups (270 g/9½ oz) sliced mushrooms
1 cup (200 g/7 oz) brown rice
1 cup (190 g/6¾ oz) wild rice
4 cups (1 litre/35 fl oz) chicken or vegetable stock
sea salt flakes and freshly ground pepper
2 teaspoon lemon zest
1 tablespoon lemon juice
2 tablespoons chopped parsley
½ cup (80 g/2¾ oz) coarsely chopped raw almonds

Heat the oil and butter in a large sturdy pot with a tight-fitting lid. Add the onion, carrot, celery and garlic, and gently cook for 5 minutes, or until the vegetables soften. Add the mushrooms, increase the heat to medium and cook for 5 minutes, stirring often. Rinse both types of rice, drain well and add to the pot. Stir until the grains are well coated in oil. Pour in the stock, bring to the boil and then reduce the heat to as low as possible. Put the lid on (if it does not fit tightly, cover the pan with foil and then ram the lid on) and cook for 50 minutes. (Don't be tempted to lift the lid during this time.)
Remove the pan from the heat and take off the lid. Check the rice – it should be al dente. If not, replace the lid and cook for a further 10 minutes. Season with salt and pepper to taste, and add the lemon zest and juice. Replace the lid, remove from the heat and leave the rice to rest for 10 minutes. To serve, add the parsley and almonds and fluff the rice through with a fork.


The Good Carbs Cook Book
Murdoch Book
Authors: Dr Alan Barclay, Kate McGhie and Philippa Sandall
ISBN: 9781743368169
RRP: $39.99

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