Super simple flatbreads

I like to call these flatbreads, but you can also call them Roti. Essentially they are a super easy, cheap and fresh way to make a type of wrap that goes so well with curries, stews, sauces, dips and grilled falafel or other protein. Give them a go and you will be surprised at just how easy they are to make yourself!

Super simple flatbreads

Serves 6
Prep time 15 minutes
Cook time 30 minutes
Total time 45 minutes

Ingredients

  • 1.5 cups plain flour
  • 1.5 teaspoons baking powder
  • 1 tablespoon olive oil
  • 1 pinch salt
  • 1/2 cup warm water (approx)

Directions

1. Sift flour and baking powder into a bowl then sprinkle over oil and salt.
2. Add in water slowly whist mixing until dough comes together and is soft but not sticky.
3. Knead until soft, then rest covered in a greased bowl for about 30min.
4. Split mixture into 6 and roll into small balls. Roll out each ball with a rolling pin and fry in a very hot non-stick pan. When they starts to bubble and brown they can be flipped.
5. Serve warm with falafel, curry or use as wraps.

Healthy Teriyaki Sauce

So many of the shop bought Teriyaki Sauces are full of sugar and not much else. This is a super simple way of doing your own at home! We used ours to marinade chicken legs and then baked them for 30 mins and served them with sesame seeds, steamed vegetables and rice. YUM!

Healthy Teriyaki Sauce

Serves 1
Prep time 5 minutes
Cook time 5 minutes
Total time 10 minutes

Ingredients

  • 1/4 cup light soy sauce
  • 1/4 cup water
  • 2 tablespoons cornflour
  • 1 tablespoon honey
  • 2 tablespoons vinegar
  • 2 cloves garlic (minced)
  • 1 teaspoon fresh ginger (grated)

Directions

1. In a small pot whisk together soy sauce, water, and cornflour until smooth. Then add all other ingredients.
2. Heat over medium heat until honey is dissolved.
3. Bring to a boil. Then reduce to a medium heat and whisk constantly until desired thickness is achieved. Do not leave unattended as it can burn.
4. If too thick, it can be thinned with additional water to a preferred consistency.

Mango, Corn & Coriander Salsa

This yummy summer salsa is fresh and tasty and makes the most of the seasonal fruit and veg! We had it with grilled jerk chicken and brown rice, but it goes well with wraps, mexican or a classic kiwi BBQ meal.

Mango, Corn & Coriander Salsa

Serves 4
Prep time 10 minutes
Cook time 6 minutes
Total time 16 minutes

Ingredients

  • 2 corn cobs
  • 2 handfuls cherry tomatoes (or 2 large tomatoes)
  • 1 mango
  • 1/4 cucumber
  • 1 handful fresh coriander
  • 1 lemon (juices)

Directions

1. Leaving the corn in the cobs, steam in the microwave for 6 minutes. Leave to cool whilst prepping the other ingredients.
2. Dice tomatoes, cucumber and mango and roughly chop coriander.
3. Cut the corn off the cobs and then mix with the other ingredients. Dress with lemon juice and enjoy!

Banana Bran muffins with Walnut Cinnamon topping

This is a yummy back to school muffin recipe that’s lower in sugar and high in fibre to help keep those little busy bodies busy!

Banana Bran muffins with Walnut Cinnamon topping

Serves 12
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes

Ingredients

Muffins

  • 1 cup bran
  • 1.25 cups flour
  • 4 teaspoons baking powder
  • 1/4 cup brown sugar
  • 2 eggs
  • 1/2 cup milk
  • 2 bananas (mashed)
  • 1/4 cup oil
  • 1/2 cup apple puree (to make it easier just use babyfood)

Topping

  • 2 teaspoons cinnamon
  • 1/4 cup walnuts (chopped)
  • 1 tablespoon white sugar

Directions

1. Preheat oven to 180 degrees C.
2. Mix all of the dry ingredients in a bowl.
3. In a separate bowl, mix eggs, milk, banana, oil and apple. Then mix with dry ingredients until just combined.
4. Spoon into greased muffin cases.
5. To make topping mix together cinnamon, walnuts and sugar and sprinkle over muffins.
6. Bake for 20-25 minutes.

Quinoa and Green Bean Salad

This is a lovely summer salad that goes well with any bbq or roast. It is done with a colourful white, red and black quinoa mix, creamy feta and fresh crunchy green beans. Quinoa is a complete protein and a great option to give salads a bit of body.

Quinoa and Green Bean Salad

Serves 4
Prep time 5 minutes
Cook time 15 minutes
Total time 20 minutes

Ingredients

  • 1 cup Quinoa
  • 1 teaspoon Ground coriander
  • 1 teaspoon Cumin
  • drizzle Olive oil
  • juice One lemon
  • Salt and pepper to season
  • 1/2 Block of feta
  • 250g Round green beans

Directions

1. Rinse the quinoa under cold water in a sieve and add to a pot along with 2 cups water, spices and a pinch of salt. Cover, and simmer for 12 minutes. Remove from the heat and let it sit with the lid on for another 5 minutes.
2. Whilst the quinoa is cooking, trim the end of the beans and cut in half. Blanch in boiling water for 2-3 minutes.
3. When quinoa is cooked add to a serving bowl along with the green beans. Crumble in feta, dress with olive oil and lemon juice and season to taste.

Kumara Rosti with Avocado and Smoked salmon

This is a simple and tasty take on the classic christmas blini. It is nice and quick to whip up and full of healthy fats and carbs!

Kumara Rosti with Avocado and Smoked salmon

Prep time 10 minutes
Cook time 15 minutes
Total time 25 minutes

Ingredients

  • 3 cups orange or gold kumara
  • 2 eggs
  • 1 avocado
  • 1 packet smoked salmon
  • 1 lemon (juiced)
  • salt and pepper

Directions

1. Preheat oven to 180 degrees. Wash the kumara and then grate and squeeze out any extra liquid. In a large bowl place the grated kumara and eggs, season and mix well.
2. Place small spoonfuls of kumara mixture on a baking paper-lined tray and then flatten until about 1cm thick. Spray with olive oil and bake for 15-20 minutes until golden.
3. Slice avocado and sprinkle with lemon juice to prevent browning.
4. Top the crispy kumara rosti with avocado and smoked salmon and enjoy!

Sweet Spiced Christmas Quiona salad

This is a lovely recipe to start the festive feeling! It has the sweet spiced flavours of christmas and is a fun and different take on the classic fruit salad.

Sweet Spiced Christmas Quiona salad

Serves 4
Prep time 10 minutes
Cook time 12 minutes
Total time 22 minutes

Ingredients

  • 1/2 cup quinoa
  • 1 teaspoon cinnamon
  • 1/2 teaspoon allspice
  • 1/2 teaspoon nutmeg
  • 3 orange (juice and zest of two plus 1 whole)
  • 1 teaspoon honey
  • 1 carton strawberries
  • 1 handful fresh mint
  • 1 handful flaked almonds
  • greek yoghurt

Directions

1. Rinse the quinoa under cold water in a sieve and add along with the 3/4 cup of water to a pot.
2. Add in the spices, juice and zest of one orange and honey, then cover, and simmer for 12 minutes. Remove from the heat and let it sit with the lid on for another 5 minutes. Fluff with a fork and then add the juice of one more orange.
3. Whilst the quinoa is cooking slice strawberries into quarters and cut up one more orange.
4. Mix together the quinoa and fruit and sprinkle over mint leaves and sliced almonds. It is delicious by itself or served with greek yoghurt.

Spiced Lamb Meatballs and Turkish Flatbreads

This is a great family fun recipe or fantastic for entertaining. People can enjoy creating their own flatbreads exactly how they want them. It is full of flavour and a fresh and yummy dinner option.

Spiced Lamb Meatballs and Turkish Flatbreads

Serves 4
Prep time 20 minutes
Cook time 10 minutes
Total time 30 minutes

Ingredients

  • 1 packet turkish flatbread

Meatballs

  • 400g lamb mince
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 2 cloves garlic (minced)
  • 1 egg

Garnish

  • 1/2 cucumber
  • 1/2 red onion
  • 1g capsicum
  • 1 packet feta
  • handful of fresh parsley and mint
  • greek yoghurt

Directions

1. Mix all meatball ingredients in a large bowl, roll into small balls and then bbq or pan fry in a good non stick pan for 5-10mins until cooked through.
2. Using a vegetable peeler slice cucumber into strips long ways and slice red onion and capsicum.
3. Cube feta cheese and then finely chop parsley and mint (however mint can be left whole if leaves are small enough).
4. When serving up, use a turkish flatbread as the base, add your meatballs and vegetables, garnish with feta, mint and parsley and finish with a dollop of thick greek yoghurt.

4 Ingredient Spinach Stuffed Sweet Potato

At The Nutrition Room we always get asked for easy and quick lunch ideas. This recipe can be made in as little as 5 minutes and only has four ingredients that are quick, cheap and simple to grab for work. If you don’t have a microwave handy at work then you can cook the kumara in the morning before you go, as this is just as nice cold as it is warm. It is a good mix of protein, fibre rich carbohydrate and good fats and adding a side salad can make it a great well balanced meal. Healthy and yummy food doesn’t need to be complicated!

4 Ingredient Spinach Stuffed Sweet Potato

Serves 1
Prep time 5 minutes

Ingredients

  • 1 Medium kumara
  • 2 tablespoons light cottage cheese
  • 1 handful baby spinach
  • 1/4 avocado (diced)

Directions

1. Using a fork prick 4-5 sets of holes into the kumara. Place in the microwave and cook for 4-5 minutes or until soft to touch.
2. Mix together spinach and cottage cheese and dice the avocado.
3. When the kumara is cooked, cut in half and squash down with a spoon. Scoop the cottage cheese and spinach mixture onto the kumara and sprinkle over the avocado. Season to taste.

Lamb with Eggplant Rollatini

Eggplant is widely used in Southern Europe, traditionally in moussakas, ratatouilles and the dip babaganoush. Rollatini is a recipe from Italy, and pairs nicely with the butterflied lamb to make a delicious Mediterranean inspired meal. Go instore to Raeward fresh to get all of theses delicious ingredients! 

Lamb and Eggplant Rollatini

Serves 4
Prep time 20 minutes
Cook time 15 minutes
Total time 35 minutes

Ingredients

  • 1 butterfly lamb leg (600g)
  • drizzle olive oil
  • 1 sprig fresh rosemary (or teaspoon of dry)
  • 3 eggplants
  • 3 cups baby spinach
  • 1 egg
  • 250g cottage cheese
  • 4 tablespoons grated parmesan
  • 2 cloves garlic
  • 1 can tomatoes

Note

Optional: for a hungry family serve alongside couscous or polenta

Directions

1. Preheat oven to 180 degrees C.
2. Remove the ends from the eggplants and then slice them lengthways, about ½ cm thick. Place them on a lined baking tray and bake for 5 minutes.
3. While they are cooking, prepare the filling. In a bowl, mix the spinach, cottage cheese, egg and 1 clove of diced garlic and then season.
4. When eggplants are softened, add 2-3 teaspoons of the spinach mixture to each of the slices at one end and roll up.
5. Place the rollatinis in a lined baking tray, rolled side down, pour over the can of tomatoes, distributing evenly, then sprinkle over the parmesan. Cover with foil and bake for 20 minutes.
6. While the eggplant is cooking, chop a garlic clove in half and rub down the lamb. Drizzle the lamb with olive oil, then sprinkle over the roughly chopped rosemary and season. BBQ the lamb on a medium heat for 5-6 minutes on each side (for medium rare), or to your liking. Alternatively roast the lamb at 180 degrees C for 8 minutes each size.
7. Leave to rest and then slice to serve with the eggplant.