Healthy Family, Happy Family
Page 20
1x425g (4 1⁄2oz) can chunky style tuna (in olive oil), drained
1 medium brown onion
2 cloves garlic
1 handful flat-leaf parsley
juice of 1 medium lemon
1 tablespoon organic soy milk (or water)
1 teaspoon ground cumin
wholemeal plain (all purpose) flour or spelt flour
2 eggs
Preheat the oven to 200°C (400°F). Line a large baking tray with baking paper (you will probably need two trays).
Peel the sweet potato and dice it into small pieces (1cm/1⁄3in cubed pieces). In a medium steamer, steam the sweet potato for 10 minutes or until soft. Drain well then place in a food processor (if you don’t have a food processor, mash the sweet potato).
Next, drain the chickpeas and rinse thoroughly to remove the salt and indigestible sugars, and discard any discoloured chickpeas. Place the chickpeas into the food processor. Break up the chunks of tuna with a fork and add to the food processor. Dice the onion, mince the garlic and finely chop the parsley and add them to the food processor. Add half of the lemon juice and the soy milk, cumin, 2 tablespoons of the flour and 1 egg (save the second one for glazing). Add extra lemon juice to make the patties more moist if necessary. Process the ingredients until they are mostly smooth (leave some chunky bits) or mix the ingredients together by hand.
Put 1⁄3 cup of the flour onto a large plate. In a shallow bowl, crack open the second egg and lightly beat. Using a dessertspoon, scoop up a large ball of the mixture (enough to make a burger patty) and place onto the floured plate. Roll in the flour and dust off the excess while you shape the ball into a flattened burger patty. Using a pastry brush, brush on a little of the egg mixture to glaze the patty on one side and then put it face down onto the baking tray. Now brush the second side with egg. Repeat to make approximately 12 patties.
Place the tray (or trays) into the oven and bake for 15 minutes or until golden on the bottom side. Flip over the patties and cook for another 5 minutes if necessary.
NOTES
If you’d prefer to cook dried chickpeas use 200g (7oz) and see ‘Cooking guide for legumes’.
The leftover patties can be frozen or used for lunch boxes or additional lunches (or make the World’s Healthiest Burgers with them). Pop them under the grill or in the toaster to heat.
Baked Sweet Potato Feast (GF, V&Vn)
Serves 4 (2 adults and 2 children) for a snack/light lunch; preparation time 5 minutes, cooking time 20 minutes
This fibre-filled meal is rich in minerals and antioxidants and makes a fun lunch for the family.
2 medium, thick sweet potatoes, skin scrubbed
extra virgin olive oil
1–2 teaspoons minced garlic (optional)
1x185g (6 1⁄2oz) can chunky style tuna (in olive oil or springwater)
1 avocado
Kalamata olives, pitted
leftover herbs such coriander (cilantro) or parsley, finely chopped
squeeze of lemon
ground black pepper, to season
Preheat the oven to 220°C (450°F). Line a baking tray with baking paper.
Cut the sweet potatoes lengthwise (boat shaped) and rub a small amount of olive oil onto the whole surface. Smear the cut side with minced garlic. Place them on the baking tray, cut side up. Roast for 20–30 minutes or until you can easily pierce them with a fork (they’re fantastic cooked for 30 minutes when they’re very soft and caramelising around the edges).
Place the sweet potato onto plates. You can cut a slit in them lengthways if desired. Then fill with tuna, sliced avocado, olives and top with coriander and a squeeze of lemon. Season with ground black pepper if desired. Serve them with a side of salad to make the meal larger.
NOTES
Alternative fillings: fill with warmed baked beans then top with a dollop of plain Greek yoghurt and a sprinkling of fresh herbs. Serve sliced avocado and smoked salmon on the side. Use 1 can ‘no added salt’ baked beans or Breakfast Beans.
V&Vn: omit the tuna.
EP: top the baked sweet potato with rice bran oil (instead of olive oil) and use tuna, iceberg lettuce and Harmony Salad Dressing.
World’s Healthiest Burger
Serves 4 (2 adults and 2 children); preparation time 10 minutes (if the patties are already made)
Make a healthy, mineral-rich burger with Tangy Tuna Patties and add whatever ingredients you like.
4–8 large wholegrain or wholemeal bread rolls
1 avocado
4–8 Tangy Tuna Patties
sauce of choice, such as:
fruit/mango chutney
sweet chilli sauce
tomato sauce (ketchup)
dark leafy greens
other ingredients of choice, such as:
grated carrot
fresh pineapple
beetroot
Cut open the bread rolls and spread them with sliced avocado (see ‘Avocado tips and tricks’). Top each roll base with a tuna patty and then add your favourite sauce, dark leafy greens and other ingredients. Place the second half of the bun on top and cut in half.
Bubble Ling Stir-fry (GF, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 15 minutes, cooking time 10 minutes
This tasty stir-fry is rich in folate and other B group vitamins, omega-3, dietary fibre and protein for brain power and toned muscles. Loads of spring onions and bean sprouts make this stir-fry delicious and a powerhouse of nutrients.
1 1⁄2 cups basmati rice (see notes)
extra virgin olive oil
2 fillets white fish (flathead, small ling etc.), diced into large pieces
2 cloves garlic, minced
2 teaspoons freshly grated ginger (see ‘Grating ginger’)
1⁄2 bunch spring onions (scallions), ends trimmed and chopped
3 handfuls button mushrooms, washed, stalks trimmed, sliced
2 handfuls green beans, ends trimmed, sliced in half
3 handfuls bean sprouts, washed
1–2 tablespoons oyster sauce
1⁄2 bunch coriander (cilantro)
Bring a saucepan of water to the boil and cook the rice for 10 minutes (if using brown rice, cook for 25 minutes). Drain and set aside.
Meanwhile, heat a splash of olive oil in a large frying pan or wok and cook the fish on medium heat for 2–3 minutes, turning once. Remove the fish from the pan and set aside.
In the same frying pan, sauté the garlic, ginger, spring onions and mushrooms for 1–2 minutes then add the green beans and cook for another 2–3 minutes. Turn off the heat and add the sprouts, oyster sauce and the cooked fish.
Using scissors, hold the bunch of coriander above the wok and chop the herb into pieces, discarding half of the stems. Stir and serve on a bed of rice. (Thanks LJ Charleston for this recipe.)
NOTES
If following Menu 2, cook 1 cup extra rice (2 1⁄2 cups total) and freeze the leftovers in serving sized portions in plastic zip lock bags.
EP: omit the mushrooms and oyster sauce and use celery or cabbage and a sprinkling of sea salt.
GF: use gluten-free oyster sauce or tamari sauce.
V&Vn: omit the fish and oyster sauce and use kidney beans and tamari sauce instead.
Optional: sesame seeds – dry fry them for 1–2 minutes on medium heat while keeping a close eye on them to prevent burning. Sprinkle on stir-fry before serving.
Smoked Salmon Frittata (GF, EP, V)
Serves 4 (2 adults and 2 children); preparation time 10 minutes, cooking time 25 minutes
Eggs, salmon and spinach are three of the most nutritious foods, making this frittata a healthy choice for your family. It’s abundant in B group vitamins for energy, omega-3 for healthy skin and heart, vitamin A for eye health and vitamin D for strong bones.
2 handfuls baby spinach, finely chopped
extra virgin olive oil
1 large brown onion, peeled and finely diced
3 heaped handfuls button mushr
ooms, washed, stems trimmed, finely sliced
8–9 eggs
1⁄4 cup organic soy milk or milk of choice
ground black pepper
50g+(2oz) smoked salmon, chopped (use more if desired)
Preheat the oven to 200°C (400°F). Line a square baking dish (approx. 24x24cm/9 1⁄2x9 1⁄2in) with baking paper and spread out the chopped baby spinach on top.
Heat a little olive oil in a frying pan and sauté the onions and mushrooms for 3–4 minutes or until soft. Transfer onto paper towels (or a clean tea towel) and soak up all of the moisture (this is essential for a good frittata).
In a large bowl, lightly beat the eggs then stir in the milk, onions, mushrooms and pepper. Pour into the baking tray and decorate the top with smoked salmon. Bake for 20 minutes or until set.
NOTES
Leftovers can be used in lunch boxes, or make this a main meal by adding a side salad (such as Tasty Spinach Salad) and 4 wholegrain buns.
GF: use malt-free soy milk or cow’s milk.
EP: omit the baby spinach, onion and mushrooms and alternatively sauté 2 large finely sliced leeks and 4 chopped spring onion.
V: omit the salmon and top the frittata with sliced tomato and a sprinkling of iodised rock salt.
Lemony Baked Salmon (GF, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 5 minutes, cooking time 25 minutes
This fresh, tasty meal is rich in omega-3 for glowing skin and healthy brain development; vitamin D for strong bones; dietary fibre for colon health; and lycopene for a healthy heart and skin. Children who eat fish are less likely to develop asthma.
1 1⁄2 cups brown rice
1⁄4 kent pumpkin (or enough for a family)
1x250g (9oz) punnet cherry tomatoes
1x125g (4 1⁄2oz) packet baby corn
extra virgin olive oil
1 medium lemon
3 salmon fillets or 1 whole rainbow trout (enough for family)
small handful flat-leaf parsley
2 teaspoons minced garlic
Preheat the oven to 220°C (450°F). Bring a large saucepan of water to the boil and cook the rice for 25 minutes. Once the rice is cooked, drain well and set aside.
Meanwhile, cut off the pumpkin skin and dice the flesh into 1.5cm (1⁄2in) cubes (smaller pieces will cook faster). Then put the pumpkin and a splash of water into a shallow bowl and microwave it for 3 minutes, until partially soft. Drain thoroughly.
In a very large baking dish lined with baking paper, place the pumpkin, tomatoes and baby corn. Drizzle with 2 teaspoons of olive oil and bake for 10 minutes.
While the vegetables are cooking, marinate the fish: grate the rind of the lemon with a fine grater or zester to yield 1 teaspoon of lemon zest (if you want the meal to taste more lemony, grate both halves). Then juice half the lemon. Place the fish on a plate and marinate it in the lemon juice and garlic.
Prepare the parsley by washing it and chopping finely.
Reduce the oven temperature to 200°C (400°F), then lay the salmon in amongst the vegetables and sprinkle on a little more lemon juice, grated lemon zest and parsley. Bake for 10–14 minutes or until cooked to your liking (times will vary depending on thickness of fish so check it after 7 minutes). Serve on a bed of rice.
NOTES
If the fish develops white clumps on the sides during cooking this means it’s overcooking. However, using this baking method should preserve the fish’s tenderness. If necessary, cover the fish with aluminium foil in the last few minutes to prevent overcooking.
Caution: whole rainbow trout contain small bones!
V&Vn: use marinated firm tofu instead of fish.
No time? For a fast meal that’s ready in 15 minutes, buy packet brown rice that cooks in 2 minutes and steam the fish with garlic for 10 minutes using a steamer. The vegetables can be microwaved and the tomatoes served raw. Drizzle with extra virgin olive oil and lemon before serving.
Emergency Pasta (GF, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 5 minutes, cooking time 10 minutes
Made entirely of goods from the pantry, this antioxidant-rich recipe is a great emergency dinner and it’s ready by the time the pasta timer dings. Add some alkalinity by serving it with something green such as flat-leaf parsley, spring onions and/or a side salad. See notes.
400g (14oz) pasta, such as penne or fettuccine
1 onion
2 cloves garlic
15 black olives
10–15 capers (optional)
extra virgin olive oil
6 anchovies
1x800g (1 2⁄3lb) can chopped tomatoes or 6 fresh
1⁄2 bunch of leftover parsley, spring onions (scallions) or basil (optional), finely chopped
Bring a large saucepan of water to the boil and cook the pasta as directed on the packaging (usually simmer for 10 minutes).
Meanwhile, chop the onion, garlic and olives (and capers, if using) as finely as possible. Heat a splash of extra virgin olive oil in a non-stick frying pan. Add the onion and garlic and sauté on medium heat for 2 minutes. Add the olives, anchovies, tomatoes and capers. Simmer until the pasta is ready. Remove from heat and mix in the parsley. Drain pasta and serve. (Thanks Lisa Salgo for this recipe.)
NOTES
The secret to anchovies is to rinse them in milk before using.
Optional: top with freshly grated parmesan cheese.
GF: use gluten-free buckwheat noodles or rice noodles.
V&Vn: omit the anchovies from this recipe.
Smoked Salmon and Lime Pasta (GF, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 8 minutes, cooking time 12 minutes
This healthy pasta is quick and easy to prepare. A family favourite.
400g+(14oz) fettuccini (or other pasta of choice; see notes)
1⁄4 cup extra virgin olive oil
1x250g (9oz) punnet cherry tomatoes, halved
juice of 1 large lime
2 large handfuls baby spinach leaves
200g (7oz) smoked salmon, chopped
1⁄2 cup diced goat’s cheese (optional)
ground black pepper, to season
Bring a large saucepan of water to the boil and boil the pasta in until al dente (read the suggested cooking time on the pasta packaging and cook for 1 minute less). Once cooked, drain the pasta and transfer to a large wok or frying pan. Turn the heat to medium and mix the olive oil with the pasta. Then add the cherry tomatoes, half the lime juice and baby spinach. Gently mix for about 2 minutes, until just warm and the spinach begins to wilt. Ensure you keep all ingredients whole (e.g. don’t squash the tomatoes while mixing).Mix through the smoked salmon and goat’s cheese, and add pepper and more lime juice if desired. (Thanks Louise McGregor for this recipe.)
NOTES
For a creamy pasta (that tastes quite rich) add a very small dollop of plain Greek yoghurt to serve. However, I suggest the first time you try this recipe don’t add yoghurt as it is such a gorgeous dish on its own.
V&Vn: use firm tofu instead of salmon—cut into chunks and marinate the tofu in salt reduced tamari or soy sauce. Then lightly fry in extra virgin olive oil until golden.
GF: use gluten-free buckwheat noodles or rice noodles.
Tuna and Roast Pumpkin Rice
Serves 4 (2 adults and 2 children); preparation time 10 minutes, cooking time 20 minutes
This is a simple dish with a delicious combination of pumpkin, tuna and rocket. Pine nuts make this meal special.
1⁄4 kent pumpkin (or enough for a family)
1 red onion
3 heaped handfuls button mushrooms
extra virgin olive oil
3 tablespoons pine nuts
3 tablespoons green pumpkin seeds (pepitas)
1 1⁄2 cups basmati rice
1x185g (6 1⁄2oz) can chunky style tuna (in olive oil or springwater)
2 handfuls rocket (arugula)
squeeze of lemon (optional)
Preheat t
he oven to 200°C (400°F). Line a baking tray with baking paper.
Peel the pumpkin and dice the flesh into 1.5cm (1⁄2in) pieces for fast cooking. Peel the onion and cut into quarters. Wash and trim the stems of the mushrooms. Coat the vegetables in a splash of olive oil and pop them on the baking tray. Bake for 20 minutes or until soft and golden.
Meanwhile, heat a small frying pan on medium heat and lightly toast the pine nuts and pepitas until golden (watch like a hawk: they burn easily). Set aside.
Bring a saucepan of water to the boil and cook the basmati rice for 10 minutes. Drain and set aside.