1–2 teaspoons rice bran oil or extra virgin olive oil
2 large handfuls green beans, ends trimmed, sliced
1 red capsicum (pepper), cored, seeded and diced
1⁄2 bunch spring onions (scallions), ends trimmed, chopped, including green parts
1 tablespoon Honey Soy Marinade
2 large handfuls bean sprouts
Bring a saucepan of water to the boil and add the noodles. Boil the noodles for 3 minutes only (or as described on the packaging). Drain and rinse in cold water then coat them with the oil to stop them from sticking together.
Next, heat a wok or large frying pan to high heat, then add all of the vegetables except for the bean sprouts. Add the marinade and stir using a wooden spoon for 2 minutes only. Add extra marinade if desired. Stir in the bean sprouts. Remove from heat and serve on a bed of soba noodles that have been refreshed with hot water.
NOTES
EP: use rice bran oil instead of extra virgin olive oil and don’t use the marinade (use rock salt instead) or red capsicum (use celery instead).
GF: soba noodles usually contain wheat so check the label and alternatively use gluten-free buckwheat noodles or rice noodles.
Pea and Mint Risotto (EP, GF, V)
Serves a family of 4–5; preparation time 10 minutes, cooking time 25 minutes
This unique risotto uses low GI basmati rice and chlorophyll-rich mint and peas.
extra virgin olive oil
1 large brown onion, finely diced
2 teaspoons garlic, minced
1 1⁄2 cups basmati rice
2 teaspoons powdered vegetable stock
4 1⁄2 cups hot water
3 cups frozen baby peas, thawed
1⁄2 cup grated parmesan cheese, plus extra for serving
1 cup mint leaves, stems removed, finely chopped
2–3 tablespoons lemon juice
ground black pepper, to season
Heat a splash of olive oil in a large saucepan and cook the onion and garlic for 2 minutes on high heat or until the onions are translucent. Add the uncooked rice and mix to coat the grains in the oil. Cook for 2 minutes.
In a bowl, mix together the powdered stock and hot water. Then add 1 cup of this stock to the saucepan and cook until nearly absorbed (on high heat this absorbs quickly, but you need to stir often to avoid burning. If necessary, reduce the heat to medium to avoid burning). Repeat until all of the stock is added. The whole process should take about 12–14 minutes.
When most of the stock has been absorbed, add the peas, cover with a lid and cook for 3–4 minutes or until heated. Cook until the rice tastes cooked but is still slightly firm. Turn off the heat and stir in the parmesan, mint and lemon juice to taste, and add ground black pepper if desired. Top with a small mound of parmesan for presentation.
NOTES
Make this risotto dairy free by omitting the parmesan cheese. You can use soy cheese or add 1⁄2 cup of soy milk during the absorption phase (reduce the liquid stock by 1⁄2cup).
GF: buy gluten-free stock; if using soy milk, choose ‘malt free’.
Use freshly juiced lemon; don’t use older lemons that have been cut and left in the fridge for more than a day as they will be too bitter.
Salads
Q: What kind of jokes do vegetables like best?
A: Corny ones.
Strawberry Bomb Salad (GF, EP, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 12 minutes
Strawberries, a member of the rose family, are in season from late autumn until midspring. However, you’ll want to whip up this sweet antioxidant-rich salad at any time of the year. It’s a winner at barbecues and dinner parties. Use grated apple if strawberries are out of season and team this salad with meat dishes such as My Favourite Lamb Cutlets. See notes.
DRESSING
2 tablespoons Quick Salad Dressing
SALAD
3 tablespoons pine nuts
3–4 handfuls baby spinach leaves
1x250g (9oz) punnet strawberries, tops removed and diced
In a small frying pan, lightly toast the pine nuts for 1–2 minutes. Keep a close eye on them to ensure they don’t burn. Remove from the pan and allow to cool.
Wash and dry the baby spinach leaves and place them in a large bowl. Wash the strawberries in another bowl, cut off the tops, dice them and place them into the salad bowl.
Just before serving, vigorously mix the dressing and then drizzle some over the salad portion you are using today (there might be enough for 2 meals). Toss the dressed salad lightly. Top with pine nuts and serve onto plates. You can add any spare herbs such as mint or chopped coriander if desired. Cover and refrigerate the leftovers.
NOTES
Optional: add 1⁄3 cup mint leaves to the salad. Dressed mint leaves will go brown overnight so use them today (don’t leave them with the leftover salad).
EP: omit the strawberries and alternatively use 1 large firm pear (peeled and thinly sliced).
Pink Salad (GF, V&Vn)
Serves 4 (2 adults and 2 children) as a side salad; preparation time 10 minutes
Beetroot is rich in betaine which boosts the feel-good chemical serotonin, plus pigmented phytochemicals to protect your DNA from damage. Teamed with the goodness of lemon, apple and carrot, this salad is a tasty way to promote good health and wellbeing.
3 medium carrots
2 large green apples, peeled
1 small fresh beetroot*, tops removed, washed and peeled
juice of 1⁄2 lemon
juice of 1⁄2 orange (approx. 1⁄4 cup freshly squeezed orange juice)
handful of sultanas (golden raisins)
sprinkling of sesame seeds
Using a large grater, grate the carrots, apples and beetroot. Transfer to a non-metal bowl. Add the lemon juice, orange juice and a handful of sultanas and toss until well combined. Top with sesame seeds.
NOTES
If you’d like to toast the sesame seeds, heat a small frying pan on medium heat and dry fry them for 1 minute or until golden (watch them closely to ensure they don’t burn).
[* See storage tips for fresh beetroot]
Tabbouli (GF, EP, V&Vn)
Serves 4 (2 adults and 2 children) as a side dish; preparation time 10 minutes
This vegetarian salad is a good source of vitamins A and C, iron, potassium and calcium for strong bones and glowing skin. Make this tabbouli not like tabbouli at all by swapping the tomato for 1 firm, diced mango.
3 firm, ripe tomatoes, diced (or 1 firm mango)
1 bunch flat-leaf parsley, finely chopped
2 spring onions (scallions), finely chopped
1 tablespoon lemon juice
2 teaspoons extra virgin olive oil
Mix together all ingredients and serve in wraps, burgers and sandwiches or as a side salad.
NOTES
EP: Use 1 bunch parsley, 2 spring onions, 2 teaspoons rice bran oil and 2 teaspoons apple cider vinegar. Optional: 1⁄2 cup freshly cooked basmati or brown rice.
Sweet Apple Slaw (GF, EP, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 10 minutes
This fresh version of coleslaw is not only tasty and sweet, it’s got skin-saving ingredients that are great for your complexion. It’s perfect with chicken, pork, barbecued meats or fish, or use it with a tofu patty to make a vegetarian burger.
1 1⁄2 tablespoons honey, melted
2 tablespoons apple cider vinegar
2 tablespoons extra virgin olive oil
2 green apples
4 cups finely shredded white cabbage
3 celery stalks, halved lengthwise and finely chopped
To make the dressing, place the honey, apple cider vinegar and olive oil into a jar, put on the lid and shake vigorously.
Peel and grate the apples into a large non-metal bowl. Vigorously shake the dressing to disperse the oil then add 2 tablespoons to the grated apple and mix thoroughly (this should prevent the apple from tur
ning brown). Add the cabbage, celery, and 1 tablespoon of the re-shaken dressing. Mix well.
NOTES
Do not use a metal bowl as it may react with the vinegar and affect the colour of the slaw.
Store in an airtight container, refrigerate and use as needed, within 4 days.
Optional: for a slightly nutty flavour, top the slaw with 1 tablespoon of sesame seeds that have been lightly toasted in a frying pan.
EP: use 3 tablespoons Harmony Salad Dressing and optional cashews instead of sesame seeds.
Roasted Sweet Potato and Lentil Salad (GF, EP, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 10 minutes, cooking time 35 minutes
1 large sweet potato
extra virgin olive oil
2 teaspoons apple cider vinegar
2 teaspoons honey
3–4 large handfuls mixed salad leaves
1 medium cucumber
1 cup tinned green/brown lentils, rinsed in hot water, drained (or see notes)
1 small avocado, sliced (optional)
Preheat the oven to 220°C (450°F). Peel and dice the sweet potato into 1.5cm (1⁄2in) cubes then place the sweet potato onto an oven tray lined with baking paper. Drizzle with 1 tablespoon of the olive oil and roast for 30 minutes or until golden brown. Remove from the oven, then transfer to paper towels to drain excess oil.
Meanwhile, in a jar mix together the apple cider vinegar, honey and 2 teaspoons of olive oil.
Wash and dry the salad leaves, then place in a large salad bowl. Wash the cucumber, halve it lengthways, slice it and place into the salad bowl.
Shake the dressing well to disperse the oil, before drizzling half of it over the mixed greens. Toss the salad then top it with lentils, sweet potato and avocado and drizzle with the remaining dressing.
NOTES
If you want to cook dried lentils: use 1⁄2 cup dried green/brown lentils, rinsed, discoloured lentils removed. Place in a medium saucepan with 3 cups of water, bring to the boil, simmer for 10 minutes then turn off heat and soak the lentils for a further 20–30 minutes (this slow method of cooking should prevent them from splitting). Drain and allow to partially cool.
This salad is also great with 2 tablespoons of toasted pine nuts or 1⁄2 cup of marinated goat’s feta cheese.
EP: instead of olive oil use rice bran oil; instead of honey use golden syrup or real maple syrup; instead of cucumber use celery; instead of mixed salad leaves use iceberg lettuce; and avoid avocado.
Q: Why did the cabbage win the race?
A: Because it was a head.
Tasty Spinach Salad (GF, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 10 minutes
This antioxidant-rich salad can warm the heart of even the most avid salad hater. With its sweet mix of apple and sultanas and its nutty neighbours, it will be a hit at any barbecue or banquet. Feign amnesia if a friend asks for the recipe.
DRESSING
Quick Salad Dressing
SALAD
2 tablespoons pine nuts
3–4 handfuls baby spinach leaves
1 large red apple (fuji, royal gala, pink lady), grated
1 large carrot, grated
1 handful sultanas (golden raisins)
Toast the pine nuts in a dry frying pan on medium heat for 1–3 minutes, until golden (caution: they burn easily). Allow to cool.
In a large bowl, place the baby spinach, grated apple, carrot and sultanas and lightly toss. Mix the dressing to disperse the oil then add it to the salad just before serving. Top with pine nuts to serve. Store leftovers in an airtight container lined with paper towels in the fridge and use within 48 hours.
Exploding Tomato Salad (Niçoise Salad) (GF)
Serves 4 (2 adults and 2 children); preparation time 15 minutes, cooking time 15 minutes
This high-protein salad makes fun finger food for children.
4 eggs
10 new potatoes, scrubbed and halved
1 large handful green beans, ends trimmed
1 large handful snow peas (mangetout), strings removed
2 anchovy fillets, mashed
2 tablespoons Tasty Salad Dressing or Quick Salad Dressing
1x250g (9oz) punnet cherry tomatoes
1⁄2 cup Kalamata or niçoise olives
2 handfuls baby spinach leaves
1x425g (15oz) can chunky style tuna, drained (or 2 salmon fillets, pan fried)
Wash the egg shells with warm water, then place them into a medium saucepan in plenty of water (you’ll be adding vegies soon). Cover with a lid and bring to the boil. Cook the eggs for 2 minutes then add the potatoes and cook a further 5 minutes, or until potatoes are cooked but firm. In the last minute, add the green beans and snow peas. Then strain them and place the eggs in cold water (this prevents the yolks from greying). Transfer the beans and snow peas to a separate bowl filled with ice-cold water (to keep their colour vivid).
Next, make the dressing by mixing the mashed anchovies with the pre-made dressing, in a bowl.
Place the potatoes, beans, snow peas, cherry tomatoes, olives and baby spinach into a large bowl. Top with the dressing and lightly mix. Transfer to serving bowls and top with tuna chunks or cooked salmon.
Main meals: seafood
Q: Which day of the week do fish hate?
A: Fry-day.
Pink Fish on Sticks (GF, EP, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 10 minutes, cooking time 10 minutes; allow 20 minutes soaking and marinating time
Your family will enjoy this colourful dish bursting with brain foods and vitamin D for strong bones. Arrange the skewer ingredients however you like.
12–16 bamboo skewers
2 thick boneless salmon fillets, skinless
Honey Soy Marinade
1 1⁄2 cups basmati rice or brown rice, rinsed (see notes)
fruit and vegetables such as:
1 small red capsicum (pepper), core removed, diced into 1.5cm (1⁄2in) cubes
1 small zucchini (courgette), sliced into round 1.5cm (1⁄2in) thick pieces
1 cup chopped pineapple, core removed, cut into 1.5cm (1⁄2in) thick pieces (use tinned if fresh not available)
1x250g (9oz) punnet cherry tomatoes, halved
8–10 button mushrooms, halved
Preheat the oven to 200°C (400°F). Soak the bamboo skewers in water for 20 minutes (this prevents them from burning during cooking).
Remove the skin from the fish and cut into small 1.5cm (1⁄2in) cubes. Place the fish on a plate and using less than one-third of the marinade, coat the fish and leave to marinate in the refrigerator for 15+minutes (up to one hour).
Meanwhile, in a medium saucepan, boil the rice for 10 minutes or the brown rice for 25 minutes (or according to packet instructions). Drain and set aside.
Remove the fish from the marinade. Your child, if old enough, may help you thread the food onto the skewers. Leave a large space at one end of the skewer, to use as a handle, and thread on the fish, alternating with the fruit and vegetables right to the other end. Using a pastry brush, baste the skewers with the leftover marinade from the bowl (be generous as you can pour a little of this cooked marinade over your rice when serving). Bake in the oven for 10 minutes or until cooked to your liking.
NOTES
Timesaving tip: cook 1 cup extra rice and freeze the leftovers in serving sized portions in plastic zip lock bags—and use it next time you need rice.
Families with fish allergies can try chicken or tofu (it will take longer to cook the chicken).
V&Vn: use firm tofu instead of fish, marinated and cut into cubes.
Other suitable produce for poking includes red onion, green apple, yellow and green capsicum, spring onions (scallions) and green beans.
Save the rest of the marinade for Marinated Chicken Legs with Crispy Roast Potatoes or Lamb and Soba Noodle Stir-fry.
Tangy Tuna Patties (GF, EP)
Serves 4 (2 adults and 2 children—for 2
meals); preparation time 15 minutes, cooking time 25 minutes
This dish supplies omega-3, dietary fibre, protein, iron, B group vitamins and antioxidants. Leave out the fish to make it vegetarian or slot the patties into a bun to make the world’s healthiest burger.
1 medium sweet potato
1x400g (14oz) can chickpeas (see notes)
Healthy Family, Happy Family Page 19
