QUicK nUTriTioUS MeALs
This is a real creative meal that your children can easily help you with. Yes, you will need some fresh raw ingredients. However this is easily adapted to whatever you have available.
A large platter plate, with a bowl each of hummus & pesto (click link to find recipe), small bowl of olives, semi-dried tomatoes etc .....
A variety of raw vegetables.... sticks of carrot, celery, cucumber, small florets of broccoli, cherry tomatoes, sliced avocado, capsicium, roasted eggplant, button mushrooms etc.....
Rice crackers, toasted pita bread triangles, toasted small squares of wholemeal bread, anything that you have that can be dipped or have toppings spread on.
If you have the time or energy you could add some small fritters .
Slices of cheese, a variety of nuts ie walnuts, cashews, almonds, pecans, brazil nuts. These are all great sources of protein.
Have fun setting it out on the platter dish. I'm sure your children will enjoy the variety of colours and the relaxed feel of the family sharing a large platter together. Perfect for a hot summer night!
1 tbsp peanut oil
1 medium brown onion, chopped finely
2 cloves of garlic, crushed
1 red chili, sliced thinly
250g firm organic tofu, chopped into small cubes
3 cups of cooked white long-grain rice (can also use brown rice)
2 cups of vegetables ie carrots, peas, celery, zucchini, capsicum, broccoli, cut into small pieces.
1/2 cup of tahini (soy sauce)
2 shallots, sliced thinly
An egg per serve.
Handful of roasted cashews on each bowl (optional)
Kecap Manis (sweet soy sauce)
Heat oil in wok or large frying pan; stir-fry brown onion, garlic and chilli until onion softens.
Add tofu; stir-fry until tofu browns lightly.
Add vegetables and; stir-fry lightly for about 2 minutes.
Add rice, sauce and shallots; stir-fry until hot and well combined.
Meanwhile, boil water in pot and poach an egg per serve. Authentic nasi goreng calls for fried eggs, we prefer poached....it's your call. The egg yolks need to be runny so they drizzle over the rice.
Divide nasi goreng among serving bowls and top each with an egg.
Add cashews and a squirt of kecap manis if you desire.
2 cups of brown lentils (soaked and cooked for 1 hour, drain well) or
400g can of lentils, rinsed and drained
1 tbsp rice bran oil
1 medium brown onion, chopped finely
1 tbsp grated fresh ginger
2 cloves garlic, crushed
2 tsp ground cumin
2 tsp ground coriander
1/4 cup fresh coriander, chopped finely
2 organic free range eggs
2 cups rye breadcrumbs (your choice)
1 cup grated carrot
Blend lentils until smooth.
Heat oil in frypan; cook onion, ginger and garlic, stirring until onion softens. Add ground coriander and cumin; cook, stir for about a minute. Smells divine!
Put lentils, onion mixture, fresh coriander, eggs and half the breadcrumbs in a bowl; mix well.
Using hands, shape mixture into small patties. Place them into remaining breadcrumbs, turn to coat all sides.
Refrigerate for about 10 minutes.
Heat oil in pan; cook patties for about 5 minutes or until browned on both sides.
Serve with orange mash (sweet potato), steamed broccoli.
With a little sweet chilli sauce or tahini dressing on the patties.
30g organic butter
1 onion, finely chopped
500g organic potatoes, scrubed and chopped into cubes
1 litre vegetable stock
500g fresh or frozen English spinach
1/4 tsp nutmeg
1 tbsp sour cream to serve
Melt the butter in a large pot, add the chopped onion and cook gently over low heat until soft, but not browned.
Add the potato and stock to the pot and mix well. If using frozen spinach add the unthowed blocks also and cook, covered, until the spinach has thawed and broken up, stirring occasionally.
Uncover and simmer for 10 minutes, or until the potato is very soft. Stir the soup frequently while it cooks to prevent sticking on the bottom.
Transfer to a blender or food processor and blend in batches until smooth.
Return the soup to the pan and gently reheat. Add the nutmeg, and season with salt and pepper.
Serve into bowls, spoon sour cream on top and swirl into the soup.
200g broccoli cut into bite sized florets
120g peas, fresh or frozen
100g cucumber cut into slim batons
100g feta crumbled
20g toasted seeds (ie sesame, sunflower, flax and pumpkin)
avocado cut into pieces
handful of parsley, roughly chopped
handful of mint, roughly chopped
2 dessertspoons lemon juice
4 dsp olive oil
Cook quinoa, spread on tray to cool to room temperature
Lightly cook broccoli and peas - run under cold water to keep green but take heat out
Build salad in layers - starting with first ingredient on list
and ending up with dressing but only dress just prior to
Absolutely delicious combination of flavours and colours.
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