The winner of our Great Ally Salmon competition is KJ of Wheeler Heights NSW who entered her unusual and delicious recipe, Ally Pink Salmon Fish Curry. KJ is now the proud owner of her prize, the fantastic KitchenAid Artisan Food Processor, worth $599. As well as this recipe being low kilojoule and low fat, it's tasty as well as healthy as oily fish, like Ally Pink Salmon, provides a good source of omega-3 plus protein and calcium. You'll also be able to easily make a curry without using commercially made up curry pastes or powders. Seems like a challenge, but it's easily - so why not give it a go.

Most of you won't have all the spices in your kitchen, so plan a trip to the supermarket to buy a few ingredients beforehand. Once you have bought your ingredients, this curry can be made in about 20 minutes.

Serves 3-4
1 red capsicum
1 green capsicum
1 large onion - finely sliced
2 tablespoons canola or vegetable oil
1/2 teaspoon cumin seeds
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon red chilli powder
salt to taste - about 1/4 teaspoon
2 crushed garlic cloves
415gm can Ally Pink Salmon, drained and flaked into as large chunks
3cm (about 11/2 inch) piece fresh ginger root - grated
green pepper (optional)
1/4 teaspoon garam masala
2 teaspoons lemon juice
2 tablespoons finely chopped fresh coriander
Two coriander sprigs for garnish
Serve with Pitta or naan bread, and cucumber raita.

Slice the red and green capsicums in thin lengths, discard the seeds. Heat oil in electric frypan or heavy-based frypan, and stir in the cumin seeds for about 2 - 3 minutes or until they sizzle and splutter. Stir in chilli powder, ground cumin, ground coriander on low-medium heat for 2 - 3 minutes. Be careful not to burn the spices. Add garlic, onions and capsicum.
Fry, stirring occasionally until onions are transparent - about 5 minutes. Stir in all of the Ally Pink Salmon and ginger and cook for 4 minutes.
If you like an extra hot taste - add sliced green pepper (discard seeds). Add lemon juice, chopped fresh coriander, and garam masala powder.
Cook while gently stirring for a further 3 minutes. Serve with pitta bread or naan bread, and cucumber raita. You could also serve with rice or Hokein noodles.

Cucumber Raita
1/2 large cucumber
300ml natural (plain) yogurt (use low fat yogurt if preferred)
salt to taste (about 1/4 teaspoon)
1/4 teaspoon ground cumin
optional: finely chopped green chilli (discard seeds)
Optional: 1 dessertspoon chopped fresh coriander

Peel cucumber and coarsely grate or chop. Put into a bowl. Mix in green chilli (optional). Whisk or beat yogurt with a fork for 3 minutes then add to cucumber and chilli. Fold in salt, ground cumin and fresh coriander. Chill for about 30 minutes before serving. Garnish with fresh coriander sprigs before serving.

Salmon pasta pappardelle

Serves: 2
375g pappardelle pasta
210g can Ally Pink Salmon, drained and flaked
1/2 cup sundried tomatoes, chopped
2 teaspoons capers
1/2 cup fresh basil leaves
2 teaspoons balsamic vinegar

Cook pasta in a large saucepan of boiling water until al dente. Drain and return to hot saucepan, add flaked Ally Pink Salmon and remaining ingredients tossing well. Season with salt and cracked black pepper. Tip: Garnish pasta with shaved parmesan cheese

Whipped eggs with pink salmon

Serves: 2
4 eggs
1/4 cup milk
2 teaspoons butter
105g can Ally Pink Salmon, drained and flaked
Fresh herbs for garnish
Toasted bread for serving

Break eggs into a medium sized bowl; add milk, season to taste and whisk until combined. Melt butter in a medium saucepan, add egg mixture and cook over a medium low heat until egg sets, stirring occasionally. Gently stir in flaked Ally Pink Salmon, serve with toasted bread and garnish with herbs.

Tip: Add finely snipped fresh chives when cooking eggs.

Ever wondered how else you can use the golden syrup that sits in the cupboard in between batchs of Anzac biscuits? CSR has provided an unusual and delicious recipe to use all that sweetness to tart up a barbeque favourite.

On the table: 45 minutes
Serves 4
2 large chicken breast fillets
2 tablespoons CSR Golden Syrup
1 tablespoon soy sauce
1 clove garlic, crushed
1 tablespoon peanut oil
skewers

Salad
80g mixed lettuce
1 small red onion, sliced
1 medium yellow pepper, sliced
1 Lebanese cucumber, sliced into ribbons with a vegetable peeler
1 small carrot, peeled and sliced into ribbons with a vegetable peeler

Dressing
2 tablespoons soy sauce
1 tablespoon lime juice
2 teaspoons CSR Golden Syrup
2 teaspoons sesame oil

Asian Salt
2 teaspoons sea salt flakes
Good pinch Chinese five-spice powder

Slice each chicken fillet diagonally into six thick strips; combine with the golden syrup, soy, garlic and oil. Marinate for 30 minutes, and then thread each strip onto a small skewer to make 12 skewers.
1. Lightly oil char-grill pan or barbecue and cook the skewers for six minutes or until cooked through.
2. Place the salad ingredients into a bowl and toss through dressing. Place salad on serving plates. Top with the chicken skewers and sprinkle with Asian Salt.

This marinade also tastes great with lamb or beef.
Tip: Stand the tub of golden syrup in a bowl of boiling water for five minutes - this makes it easier to pour and spoon.

Out of the fruit bowl and into a savoury dish, pears can be made into enticing snacks and meals. So delicious, you'll forget they are also good for you as they are low GI
and high in fibre.

Nutty pear bites
Serves 4 - 6
4 pears, cut into thin slices or wedges
2250g skim milk cottage cheese (62.5g per serve)
1 bunch chopped chives
40g chopped walnuts or almonds
Whole grain crisp bread (eg Ryvita) 2 per person
Combine the cottage cheese with the nuts and chives, then place onto crackers. Top with thin slices or wedges of fresh pear.

Serving suggestion:
Lightly sauté the pears in a teaspoon of honey and a tablespoon white balsamic until golden.
Use the cottage cheese mix as a dip for pear wedges.

Thai-style pear and chicken salad
Serves 1
1 pear, cut into wedges
1 Lebanese cucumber, sliced
100g skinless chicken breast, cooked and sliced
1 tablespoon chopped coriander
1 tablespoon chopped mint
Juice from 1 lime
1 teaspoon honey
0.25 teaspoon fish sauce
1 clove garlic (optional)

Combine the pear, cucumber, chicken, mint and coriander.
Mix together the lime juice, honey and fish sauce and garlic. Pour the dressing over the salad, mix through and serve.

Serving suggestion
Serve in lettuce cups for an instant san choy bau.
Fill into softened rice paper for quick and easy rice paper rolls.

Is it a fried scone, or a cake? Who cares as these delicious Welsh cakes are easy to make and have stood the test of centuries.

Welsh cakes
Serving size: Serves 10 or more
Cooking time: Less than 15 minutes
2 cups (300g) plain flour
2 teaspoons baking powder
1 teaspoon mixed spice or ground nutmeg
150g butter
1/2 cup (80g) currants
1/4 cup (55g) caster sugar
pinch salt
1 egg, lightly beaten
milk to mix - approximately 2 tablespoons
melted butter to grease the pan

Sift flour, baking powder and spices into a large bowl. Add butter and rub in with fingertips until the mixture resembles breadcrumbs. Stir in currants, sugar and salt. Add egg and stir until mixture starts to come together into a ball. Add enough milk to make a stiff dough (softer than pastry but not soggy). Roll dough out to 1cm thick and using a biscuit cutter or upturned glass cut out rounds from the dough. Heat a large heavy based frying pan or griddle pan until very hot. Wipe the surface with melted butter (or the inside of the butter paper) and cook Welsh cakes 3-4 minutes each side or until they are golden brown and speckledy. Serve alone or with butter and jam or honey.

Nature's powerhouse, nutritious New Zealand kiwifruit comes in gold and green varieties and both provide important vitamins, minerals and other phytochemicals (protective components in food) for everyone, no matter their stage of life.

BBQ Prawns & Green Kiwifruit Kebabs with Couscous
Serves 4
2500g king prawns
1 tablespoon sesame oil
finely grated zest of 1 lemon
1 tablespoon basil leaves, finely chopped
1 tablespoon coriander leaves, finely chopped
1 teaspoon soy sauce
salt and freshly ground black pepper
6 green kiwifruit, peeled and cut in chunks
couscous to serve (optional)

Peel the prawns, leaving their tails on. In a medium-sized bowl, combine the sesame oil, lemon zest, herbs, soy sauce and seasonings. Add the prawns. Cover and refrigerate for 2 hours.
Pre-heat the grill pr barbecue. Thread prawns and green kiwifruit onto skewers. Brush the kiwifruit with a little extra oil.
Place the kebabs on the grill or barbecue and cook for 1-2 minutes each side, until the prawns are just cooked.

Note: Toasted pine nuts, chopped parsley and diced chillies have been folded through the couscous in the picture.
Serve hot on a bed of couscous.

Leeks are one of the most well known national emblems of Wales. According to legend, in the 5th century AD, St David ordered Welsh soldiers to distinguish themselves by wearing the brother of onion on their helmets during an a battle against the Saxons that took place in a leek field.

St David, or Dewi Sant as he's called in the Welsh language, is the Welsh patron saint and the only Welsh saint to be canonised. St David's believed monks should live simply, and he prescribed a harsh life for his followers. This must have been a popular regime at the time as St David founded 10 monasteries and established an order of monks devoted to austerity, manual labour and worship. St David and his monks were vegetarian and they had to pull the plough themselves as they were not permitted to use animals for hard work. St David died around 600AD after founding a monastery in the area of Pembrokeshire which now bears his name. A couple of hundred years later, his feast day was set as March 1. To commemorate this day, many Welsh wear leeks or daffodils pinned to their caps or jackets.

Welsh leek and cheddar cheese risotto
Serves 4
4 tablespoons olive oil
1 onion finely chopped
4 cloves garlic finely chopped
150g smoked pancetta or streaky bacon
200g leeks thinly sliced
420g risotto rice such as Arborio
200ml dry white wine
1.2 litres stock
80g mature cheddar cheese - freshly grated

Heat the stock in a saucepan until boiling and keep simmering while you prepare the risotto. Heat the oil in a shallow casserole or saucepan and fry the onion gently until translucent, making sure it does not colour. Add the bacon, garlic and leek and mix into the onion. Add the rice and stir gently so as to absorb the oil. Fry for five minutes then add the wine and cook until absorbed. Start adding the stock a ladle at a time and cook stirring until it is absorbed before adding more stock. This process should take about 20 minutes after which time the rice should be al dente. Remove the risotto from the heat and add the cheese, mix well then leave to rest for a few minutes before serving. Serve with rocket leaves or a light green salad.