Healthy Family, Happy Family
Page 16
1 1⁄2 cups frozen peas, thawed and heated
6 eggs, lightly beaten
1⁄4 cup organic soy milk or milk of choice
100g (3 1⁄2oz) smoked salmon, chopped
1⁄4 cup fresh dill, finely chopped
1⁄2 teaspoon sweet paprika
grated parmesan cheese (optional)
Preheat the oven to 200°C (400°F). Line a 12–hole muffin tray with paper patty pans. Place all of the ingredients into a large mixing bowl and mix together. Then divide the mixture evenly into the patty pans, using a measuring cup to pour. Top with parmesan cheese if desired. Bake for 18–20 minutes or until set.
NOTES
Use in lunch boxes or make this a main meal by adding a salad and a dollop of pesto or tomato sauce/ketchup.
Brainy Grain Sandwich
Serves 1 child; preparation time 5 minutes
Growing kids need grainy bread to help them play, jump and run, and ‘brainy’ grains are the best for concentration and fun. The more grains you can see, the better it is. Look for bread sporting a GI symbol on the packaging accompanied by the word ‘LOW’.
2 slices grainy bread (e.g. soy and linseed, nine grain), preservative free
free butter, softened (or Hummus Dip, avocado, or Parsley Pesto)
filling of choice (see ‘Sandwich fillings’ below)
Place the slices of bread onto a plate and spread with softened butter or your choice of healthy spread. Add filling of choice and close the sandwich.
SANDWICH FILLINGS
EP: Parsley Pesto and skinless cooked chicken, thinly sliced; pesto, lettuce and mashed boiled egg (see Egg and Lettuce Sandwich); or quality canned tuna (chunky style) and grated carrot.
• leftover roast meat and shredded baby spinach leaves
• Hummus Dip and whole fruit strawberry jam
• yeast spread (occasionally)
• turkey, cranberry and iceberg lettuce
• chicken, fruit/mango chutney, grated carrot and sliced cheese
• creamed corn, freshly sliced cheese and grated carrot.
For more ideas see Chapter 8, ‘A healthy lunch box’.
Tasty Chicken and Watercress Open Sandwich
Serves 4 (2 adults and 2 children); preparation time 5 minutes, cooking time 10 minutes
Watercress is one of the most nutritious leafy greens, rich in calcium, folate, vitamins A, C, E and K, iodine, magnesium and selenium. Teamed with protein-rich chicken, antioxidant-abundant spices and an alkalising salad dressing, this sandwich is a complete, balanced meal.
2 tablespoons brown rice flour
2 teaspoons Cajun seasoning (spicy: see notes)
350g (12 1⁄2oz) skinless chicken thigh fillets, fat trimmed
extra virgin olive oil
2 handfuls watercress
2 tablespoons Quick Salad Dressing
8 slices sourdough bread
Place the rice flour and Cajun seasoning into a bag and then add the chicken pieces. Seal the bag then shake to coat the chicken.
In a large non-stick frying pan, heat a splash of olive oil on medium heat and cook the chicken until golden and no longer pink inside (this may take 6–10 minutes).
Meanwhile, trim the ends of the watercress then wash and dry. Mix with salad dressing and set aside. Lightly toast the sourdough slices then place two slices on each plate. A spread is not essential but you can use Parsley Pesto, sliced avocado or spread of choice on each piece. Then top each piece of toast with the seasoned chicken and watercress.
NOTES
If you or your children don’t like spicy seasoning use ground cumin or a sprinkling of sea salt and finely ground black pepper instead of Cajun seasoning.
You can add grated carrot and sliced red onion or spring onions (scallions) if desired.
If you are taking this sandwich to work or school, make it a closed sandwich and take the dressing in a separate container and add it just before serving.
EP: season the chicken with sea salt, and use iceberg lettuce, spring onions (scallions) and grated carrot. Spread the toast with Parsley Pesto.
GF: serve the chicken with brown rice or use gluten-free bread instead of sourdough.
Tuna Wraps (GF, V&Vn)
Serves 4 (2 adults and 2 children—makes 6 wraps); preparation time 6 minutes
Secret ingredients: fruit and fruit chutney for the sweet taste that kids love. Mango is in season from mid-spring to late summer. Apples are in season from early autumn to early spring.
1x280g (9oz) can tuna (in springwater), drained
1 large carrot, peeled and grated
2–3 handfuls baby spinach or greens of choice
1 red apple, grated, skin on (or 1 mango, diced, if in season)
1 tablespoon quality fruit/mango chutney (preservative free) or a tiny amount of Honey Soy Marinade
6 corn or wholemeal wraps or other flat, unleavened bread (preservative free)
Place the tuna in a bowl and break up the chunks. Add the carrot, baby spinach, mango/apple and chutney and gently mix.
Lay the wraps out flat and spoon the mixture onto each wrap. Roll the wraps into cylinders and cut each wrap in half before serving. For smaller children, cut wraps into bite sized slices.
NOTES
You can add avocado and sliced red onion for extra antioxidants and minerals.
V&Vn: use marinated tofu or hummus and snow peas (mangetout).
GF: ensure the chutney is gluten free or alternatively use Quick Salad Dressing. Use gluten-free corn or brown rice wraps.
Marketing magic: tell your child, ‘These wraps are only supposed to be served at parties but we can have them today as a special treat.’
Pesto Chicken in Blankets (GF, EP)
Serves 4 (2 adults and 2 children); preparation time 5 minutes, cooking time 10 minutes
Another great way to get your daily dose of folate-rich greens.
300g (10 1⁄2oz) chicken thigh fillets, fat trimmed (or use equivalent amount of quality pre-cooked chicken)
dash of cumin
dash of sweet paprika
extra virgin olive oil
6 corn or wholemeal wraps or other unleavened bread (preservative free)
3 tablespoons Parsley Pesto or store bought basil pesto
2 handfuls baby spinach
1⁄2 mango, peeled and sliced if in season (or 1 apple, grated)
If cooking your own chicken, season the chicken with the spices, then heat a small amount of olive oil in a frying pan on medium heat. Place the chicken in the frying pan and cook each side of the pieces for approximately 3–5 minutes.
Lay the wraps out flat and spread each with 1⁄2 tablespoon of pesto. Cover the pesto with spinach leaves and then top with the mango and chicken. Roll up gently but as tightly as possible. Cut each in half (and wrap with plastic wrap if taking to work or school).
NOTES
EP: use iceberg lettuce and spring onions (scallions) instead of spinach and use grated green apple instead of mango.
GF: use gluten-free wraps (such as rice or corn).
Bad Betty Sandwich (V&Vn)
Serves 2 adults and 2 teens; preparation time 7 minutes
I don’t know why this tasty vegetarian sandwich is called Bad Betty: it just is. But you will feel so good when you eat this antioxidant-armed meal. Get creative and add your favourite salad ingredients.
8 slices grainy bread (such as soy and linseed)
Parsley Pesto or spread of choice
1 apple, grated
2 large handfuls baby spinach, chopped
1 carrot, peeled and grated
sliced beetroot, well drained on paper towels
Spread the bread with pesto and top with the apple, baby spinach, carrot and beetroot, keeping the beetroot away from the bread (i.e. sandwiched in by the other ingredients) to avoid sogginess. Add any extra ingredients if desired (see notes), close the sandwich then cut it in half on the diagonal.
NOTES
Optional ingr
edients include avocado slices; a thinly sliced pineapple ring; marinated goat’s feta cheese; chopped spring onions (scallions); bean sprouts and sliced red onion rings.
Egg and Lettuce Sandwich (EP, GF, V)
Serves 4 (2 adults and 2 children); preparation time 5 minutes, cooking time 8 minutes
Eggs are highly nutritious—a complete powerhouse of protein, minerals and they contain every vitamin except for vitamin C. They contain the important B vitamin, choline, for proper brain function, along with biotin and vitamin A for healthy skin. This traditional egg sandwich is a family favourite on long trips and at kids’ parties.
5–6 large eggs
2 handfuls leafy greens of choice (EP: iceberg lettuce)
butter (or avocado, or Parsley Pesto)
6–8 slices wholegrain bread (or wholemeal)
1–2 tablespoons organic soy milk or milk of choice
1 tablespoon quality mayonnaise or Healthy Mayonnaise
iodised sea salt, to season
ground black pepper, to season
Heat a saucepan of water and add a tablespoon of vinegar and some salt (to prevent the eggs from cracking). Bring to the boil then gently place the eggs in the water and simmer for 8 minutes. Remove the saucepan from heat. Take out the eggs and transfer to a bowl of cold water to prevent overcooking and greying of the yolks.
Next, finely shred the lettuce and sparingly butter the bread or spread with other spread. Then peel the eggs, place them in a flattish bowl, cut them into slices and mash them with a fork. Add the soy milk and mayonnaise and mix well. Season with salt and pepper if desired.
Spread the egg mixture onto the bread and top with shredded lettuce. Close the sandwich and cut in half.
NOTES
Optional: add a dash of yellow curry powder to boost the antioxidant goodness of this sandwich and give it tastebud pizzazz.
EP: do not use store bought mayonnaise or curry powder. Stick with Healthy Mayonnaise and iodised rock/sea salt. And for a green boost, you can use finely chopped flat-leaf parsley or spring onions (scallions) instead of lettuce.
GF: this sandwich filling can be used in gluten-free rice or corn wraps or other unleavened bread.
Tofu and Watercress Wraps (GF, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 10 minutes, cooking time 2 minutes
Watercress is one of the most nutritious greens and when teamed with protein-rich tofu and the Asian flavours of sesame oil and ginger, this makes a flavoursome (and budget-friendly) dish.
1⁄4 cup salt reduced tamari or soy
sauce 1 teaspoon sesame oil
1 teaspoon freshly grated ginger (see ‘Grating ginger’)
300g (10 1⁄2oz) firm tofu, sliced
6 wholemeal or corn wraps or other unleavened bread (GF: corn wraps)
2–3 handfuls watercress, trimmed and chopped
1 mango, sliced or diced
In a dish, mix the tamari sauce, sesame oil and ginger and use it to marinate the tofu for at least 10 minutes.
Meanwhile, lay the wraps out flat and lay the watercress in a strip along each wrap. Then top with the mango. Optional: add sliced avocado and red onion rings if desired.
In a frying pan, lightly cook the tofu for 2 minutes on medium heat, turning after 1 minute. Remove from the pan and add to the wraps.
Roll up the wraps gently. If taking to work or school, cut each in half and wrap with plastic wrap.
Open Sandwich with Tuna and Avocado
Serves 4 (2 adults and 2 children); preparation time 10 minutes
This sandwich provides protein, dietary fibre, vitamin D, omega-3 and a wide range of vitamins and minerals for energy, concentration and a healthy heart.
8 slices sourdough bread (or grainy bread)
1 ripe avocado, sliced
1x185g (6 1⁄2oz) can chunky style tuna (in olive oil or springwater)
2 handfuls baby spinach (or other leafy greens), chopped
1 tablespoon Tasty Salad Dressing or dressing of choice
ground black pepper, to season
Toast the bread to your liking then spread on the sliced avocado. Drain the tuna then top each of the toast slices with tuna.
In a bowl, mix the baby spinach and the dressing and place on top of the tuna. Season with ground black pepper.
NOTES
If you would like to serve this as a closed sandwich, top 4 toast slices with tuna, reserving 4 slices to close the sandwiches.
EP: Modify this sandwich by ditching the avocado and baby spinach in favour of hummus and iceberg lettuce, and use Harmony Salad Dressing.
Main meals: chicken
Q: Why did the chicken cross the road?
A: To get to the other side.
Q: Why did the turkey cross the road?
A: To prove he wasn’t chicken.
Q: Why did the chicken cross the road, roll in the mud and then cross the road again?
A: Because he was a dirty double-crosser.
Q: Why did the chicken cross the basketball court?
A: He heard the referee calling fowls.
Easy Roast Chicken
Serves 4 (2 adults and 2 children) with leftovers for a second meal; preparation time 10 minutes, cooking time 1 hour (allow at least 1⁄2 hour to preheat the oven)
This is a healthy way to cook roast chicken. By coating the skin in antioxidant-rich spices and extra virgin olive oil, and alkalising lemon, the skin is protected from carcinogens, and the vegetables make this a balanced, nutritious meal. See notes for optional stuffing.
1x1.8–2kg (3 3⁄4–4lb) whole chicken
1 lemon, halved
extra virgin olive oil
1 tablespoon dried mixed herbs
1 teaspoon ground paprika
1⁄2 small or 1⁄4 large (500g/1lb) kent pumpkin, chopped
8 new potatoes
4 carrots, sliced on diagonal
4 medium brown onions, peeled
2 large handfuls green beans, ends trimmed or 1 head broccoli, cut into florets
2 cups frozen peas
GRAVY
700ml (26fl oz) salt reduced chicken stock
1 tablespoon salt reduced tamari or soy sauce
2 tablespoons wholemeal plain (all purpose) flour (GF: cornflour/cornstarch or brown rice flour)
1⁄4 cup water
ground black pepper, to season
Preheat the oven to 220°C (450°F) and wait at least 1⁄2 hour before use (up to 1 hour). During this time, take the chicken out of the fridge and bring to room temperature. Optional: rinse the chicken both inside and out and pat dry with a paper towel.
Rub a squeeze of lemon and a splash of extra virgin olive oil over the chicken and then sprinkle with dried mixed herbs and paprika. Place the chicken in a large, deep ovenproof dish (a dish that has a wire rack inside is ideal so when you add the vegetables they don’t sit in the oil).
You’ll save time if you do not peel the vegies (this also retains more goodness). Wash and scrub the pumpkin, potatoes and carrots. Chop the vegies into chunks (make pumpkin pieces the biggest as they cook fastest). Place these vegetables and the whole peeled onion into a large bowl and drizzle with a little oil. Place them in the ovenproof dish beside the chicken.
Roast the chicken and vegies for 1 hour, then check around the drumsticks by gently pulling the flesh away from the bone to see if it’s cooked. Cook for a further 10–20 minutes if necessary. In the last 10 minutes, heat up 2 1⁄2cm (1in) of water in the base of a saucepan/steamer and steam the peas for 3–4 minutes and the beans or broccoli for 2–3 minutes (remove before their colour turns dull green).
To make the gravy: after you have cooked the chicken and vegetables, place them in a large dish and cover with a lid. Then go back to the ovenproof dish and drain away all of the fat and oil, saving the brown bits for the gravy. Put the ovenproof dish onto the stove and add the stock and tamari sauce and heat on medium heat. Mix the flour with the water, then mix in to the ovenproof dish. Simmer,
stirring constantly until thickened. Taste and add ground black pepper if desired.
NOTES
To halve the cooking time, use chicken cutters or a very sharp knife and cut the chicken in half and cut the vegetables smaller.
Roast chicken is also lovely with roasted whole garlic cloves, zucchini (courgette), sweet potato and steamed peas.