Chia Seed Crackers

These crackers are a great healthy alternative to the store bought variety.  Most brands have an over abundance of salt in them, as well as saturated fat, so making the decision about which ones to buy pretty tricky.  These are low in both of those, but with the added bonus of being really tasty.  Chia seeds are also a great source of omega-3 fatty acids, fibre, protein and calcium, as well as other vital minerals.  For those who are sensitive to gluten the binding properties of chia seeds works really well here, and if you also can’t tolerate oats then just omit those from the recipe and replace with another favourite seed.  These are great for snacking, and go well with a slice of cheese, avocado or hummus. Enjoy!

Chia Seed Crackers

Serves 36 crackers
Prep time 40 minutes
Cook time 1 hour
Total time 1 hour, 40 minutes
Meal type Snack

Ingredients

  • 1/2 cup Ground Chia Seeds
  • 1 tablespoon Whole Chia Seeds
  • 1/4 cup Sunflower Seeds
  • 1/4 cup Pumpkin Seeds
  • 2 tablespoons Flax Seeds
  • 2 tablespoons Sesame Seeds
  • 1/4 cup Rolled Oats
  • 1/2 teaspoon Iodised Salt
  • 1/4 teaspoon Garlic Powder
  • 1 cup Water
  • 2 tablespoons Oil

Directions

1. Place all the seeds and dry ingredients in a bowl, then add the water and oil.
2. Combine well and leave for 30-40 minutes to let the chia seeds swell and the mixture to thicken up.
3. Tip the mixture onto a tray with baking paper and spread out thinly over the entire tray. The thinner you spread it the less time is needed to bake it.
4. Score through the mixture, using a knife or pizza cutter, to make your desired cracker shape.
5. Place the tray in an oven heated to 150C. Bake for 30 minutes then take out and flip the crackers over.
6. Return the tray to the oven and bake on this side for another 30 minutes. Keep an eye on how quickly they are drying out, as it will depend on the efficiency of your oven (fan baked vs non-fan) and how thin you spread the mixture (which can be spread really thinly). You could use two trays.
7. The crackers should be crisp after cooling out of the oven for a minute or so. Let them cool completely on the tray before transferring to an air tight container.

Parsnip and Haloumi Rosti with Braised Red Cabbage and Pork

Another classic winter vegetable is parsnip, and with its sweet and nutty flavour it deserves more than simply roasting. Parsnips are a part of the carrot family, and provide us with a wide range of nutrients that include potassium, vitamin C and fibre, therefore a perfect reason to add more variety to your diet. Find all the ingredients for this recipe in store at Raeward fresh!

 

Parsnip and Haloumi Rosti with Braised Red Cabbage and Pork

Serves 4
Prep time 20 minutes
Cook time 20 minutes
Total time 40 minutes

Ingredients

  • 1 red onion
  • 1 red apple
  • 1 tablespoon olive oil (+ extra drizzle for the pork)
  • 1/4 red cabbage
  • 1 tablespoon red wine vinegar (+ extra drizzle for the pork)
  • 1 teaspoon honey
  • 1/2 cup water
  • 4 cups grated parsnips (roughly two medium sized parsnips)
  • 200g packet of haloumi (grated)
  • 2 eggs
  • salt and pepper to season
  • olive oil
  • 400g lean pork steaks

Directions

1. Thinly slice the red onion and apple into long strips. In a thick bottomed pan heat the oil over a medium heat, and add the onion and apple. Cook, stirring, until the onions are soft.
2. Thinly slice the red cabbage and add to the onion and apple mix, along with the vinegar, honey and water, and season. Bring to the boil and reduce to simmer until the cabbage is tender, roughly 20 minutes.
3. Grate the parsnips and place in a bowl along with the grated haloumi and eggs. Season and thoroughly mix together.
4. Heat the oil in a pan. Divide the parsnip mix into eight equal portions. Using your hands squeeze the rostis together and immediately place on the heat. Cook for 10 minutes on a low heat, then turn over and cook for a further ten minutes until both sides are golden.
5. Whilst the rostis are cooking, heat a pan to high, drizzle the pork with the red wine vinegar and olive oil and season, cook on high for 4 minutes on each side.
6. Assemble your plate by adding a generous serve of red cabbage, 2 rosti each, and your pan fried pork.

Honeyed Yam and Buckwheat Salad

Winter is definitely here, which also signals the arrival of different seasonal vegetables.  It is always best to seek variety in our diets, and yams are a good one to snap up whilst we have the chance. They are from the tuber family and add a good crunch and sweetness to any meal. Try this delicious wintery roasted salad when you’re looking for a meat free meal and still want something hearty. Find all the ingredients for this delicious salad at Raeward Fresh!

Honeyed Yam and Buckwheat Salad

Serves 4
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes

Ingredients

  • 1 cup buckwheat
  • 2 cups water
  • 8 Large yams
  • 1 tablespoon honey
  • 2 cups chopped orange kumara
  • 1 red onion (sliced into 8 pieces length ways)
  • 1 orange
  • 4 tablespoons red wine vinegar
  • 3 tablespoons olive oil
  • salt and pepper to season
  • 4 eggs
  • 2 handfuls rocket
  • 1 Small bunch fresh chopped mint

Directions

1. Heat the oven to 180 degrees C and put a saucepan full of water on to boil for the eggs.
2. Place the buckwheat and water in a large saucepan, cover and bring to the boil. Simmer for about 15-20 minutes until just tender.
3. Once the buckwheat is cooked, zest and juice the orange, then add along with the vinegar and oil to the buckwheat, season, cover, and set aside.
4. Meanwhile, slice the yams diagonally about an inch thick, drizzle with oil and place on an oven tray lined with baking paper. Scrub the kumara, but leave the skin on, then cut into similar sized pieces and place in another lined tray along with the sliced onion. Place both trays in the oven.
5. Bake the yams for 15 mins, then coat with the honey, and return to the oven for a further five minutes. Remove both trays of vegetables once cooked through.
6. Whilst the buckwheat and vegetables are cooking, put the eggs in the pan of boiling water and cook for ten minutes until they are hard boiled. Remove the eggs from the pan, cool them in a bowl of cold water and remove the shells.
7. Once all the elements are ready, assemble by tossing the rocket, chopped mint and vegetables through the buckwheat. Slice the eggs into long quarters and arrange on top.

Spiced Kumara and Ginger Soup

Kumara is a good source of vitamin C and if you choose orange you will be getting even more natural antioxidants.  Cooking it in a small amount of oil helps the absorption of the fat-soluble antioxidants, and keeping the skin on the vegetables allows extra fibre in the meal. This is a great alternative to pumpkin soup if you are looking for a change as the winter months approach.  To pick up all the ingredients for this heartwarming soup head in store to Raeward Fresh.

Spiced Kumara and Ginger Soup

Serves 4
Prep time 20 minutes
Cook time 25 minutes
Total time 45 minutes

Ingredients

  • 1 white onion
  • 1 tablespoon olive oil
  • 4 cloves garlic
  • 2 inch cube fresh ginger
  • 1 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground nutmeg
  • 2 Large orange kumara
  • 2 Large carrots
  • 3 cups 'real' vegetable stock
  • 3 tablespoons pumpkin seeds
  • 3 tablespoons sunflower seeds
  • 1 tablespoon salt reduced soy sauce
  • 1-2 cup milk, to taste (or light coconut milk)
  • fresh coriander (to serve)
  • low-fat unsweetened plain yoghurt (to serve)

Directions

1. Scrub the kumara and remove any dark bits (no need to peel), chop up the kumara into cubes about a centimetre thick. Cut the carrot into slightly smaller sizes.
2. Rough chop the onion and fry off in a large saucepan until translucent. Crush and add the garlic and continue to cook for a further 2 minutes, taking care not to colour the garlic.
3. Grate the ginger (skin can stay on) and add to the onion mix along with the curry powder, cumin and nutmeg, and stir through for a further 2 minutes. If the spices begin to stick to the bottom of the pan add a little water.
4. Add both the kumara and carrot to the pan, stirring through.
5. Continue to stir the vegetables for a further minute to completely coat them with the spices.
6. Add the vegetable stock, cover to bring to the boil, then bring the heat down so that it can simmer for about 15 minutes, or until the kumara and carrots have softened.
7. Whilst the soup is cooking, toss the seeds in a non-stick pan over a high heat to warm through. Add the soy sauce and stir through to coat the seeds so that the soy sauce is fully reduced from the pan and onto the seeds.
8. Puree the soup using a stick blender (or normal blender), adding the milk to thin it to your preferred consistency.
9. Season with salt and pepper.
10. Ladle the soup into serving dishes, sprinkle with the seeds and some rough chopped coriander, a drizzle of yoghurt, and serve with wholegrain bread.

Mexican Spinach Quinoa

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious Mexican recipe. Spinach is a great additive to any dish.  It is quick and easy to use, and full of nutrients like vitamin C, iron and fibre.  This is a quick and easy meal, full of protein and Mexican inspired flavours.  Consider this a healthier version of nachos. Go in store to find the ingredients!

Mexican Spinach Quinoa

Ingredients

  • 1 tablespoon oil
  • 3 cloves garlic
  • 1 bunch spinach
  • 1 1/2 cup chicken stock
  • 1 1/2 cup quinoa and amaranth mix
  • 1 can plain diced tomatoes
  • 1 can black beans (rinsed and drained)
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 Large onion
  • 400g chicken breast
  • 1 handful jalapeno, diced
  • 1 handful fresh coriander, roughly chopped
  • 4 heaped tablespoons low fat greek yoghurt
  • 1 lemon (chopped into wedges to serve)
  • salt and pepper

Directions

1. Finely mince the garlic, and wash and roughly chop the spinach.
2. In a large non-stick pan add a drizzle of oil and cook the garlic for 1-2 minutes, then stir in the chicken stock, quinoa, chopped spinach, tomatoes, black beans, smoked paprika, cumin, and coriander powder. Bring the mixture to a boil, then cover and simmer for approximately 15 minutes. Take the lid off and cook for a remaining 5 minutes or until the quinoa is cooked.
3. While the quinoa mixture is cooking, dice the onion and chop the chicken into 2cm cubes.
4. In a separate pan brown the onion in a drizzle of oil, then add the chicken. Once juices run clear the chicken is cooked.
5. Once the quinoa mixture is cooked, stir the chicken, onion and jalapenos into the quinoa mix, and sprinkle over the fresh coriander.
6. Season with salt and pepper to taste, then serve with some greek yoghurt and lemon wedges.

Miso Ginger Tofu

If you’re having a meat free evening tofu is a great protein alternative.  Not only is it also a decent source of calcium, it’s pretty good for iron and iodine too.  The best tofu to choose here is a firm calcium-set one.  Tofu can be fairly flavourless so the other ingredients are the real stars of this recipe. Feel free to go nuts on the ginger and garlic.

Miso Ginger Tofu

Serves 2
Prep time 15 minutes
Cook time 20 minutes
Total time 35 minutes
Dietary Vegetarian
Meal type Main Dish

Ingredients

  • 1 packet Miso (dilute in 1/4 cup boiling water)
  • 3 tablespoons Rice Wine Vinegar
  • 3 tablespoons Milk
  • 1 tablespoon Freshly Grated Ginger
  • 4 cloves Garlic
  • 3 tablespoons Sesame Oil
  • 300g Firm Tofu
  • Toasted Sesame Seeds (for garnish)
  • Sliced Spring Onion (for garnish)

Directions

1. Process all ingredients, apart from the oil and tofu, in a blender, then slowly add the oil whilst continuing to blend.
2. Slice the tofu into strips and coat in the mixture, leaving some mixture aside.
3. Grill the tofu for ten minutes, flip over, then add the remaining miso glaze. Grill for another ten minutes.
4. Toast the sesame seeds in a dry pan, and chop the spring onions. Place the tofu on wilted greens and your favourite noodles. Garnish with the seeds and onions before serving.

Chickpea and Quinoa Soup

This is a protein packed soup that is almost like a modern minestrone. It has both chickpeas and quinoa (which is a complete protein with all essential amino acids) and it is packed full of veggies. It is a soups that really fills you up, is so full of flavour, and tastes even better for lunch the next day.

Chickpea and Quinoa soup

Serves 4
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes

Ingredients

  • 1 teaspoon rice bran oil
  • 3 cloves garlic (diced)
  • 1 Medium leek (sliced)
  • 1 Medium onion (sliced)
  • 2 Small potatoes or kumara (finely sliced)
  • 2 teaspoons ground cumin
  • 1 teaspoon dried basil
  • 1 can crushed tomatoes
  • 1 tablespoon tomato paste
  • 4 cups vegetable stock
  • 1 cup quinoa
  • 2 carrots (sliced)
  • 1 can chickpeas
  • 2 cups baby spinach
  • Grated parmesan or light sour cream to garnish

Directions

1. Heat oil in a large saucepan. Add garlic, onion, leek and potato and sauté for 1-2 minutes, then add cumin and basil.
2. Add in canned tomatoes, tomato paste, vegetable stock and quinoa and bring to the boil. Reduce heat and simmer for 10 minutes.
3. Add in chopped carrot and simmer for a further 10 minutes or until quinoa is fluffy.
4. Stir through chickpeas and baby spinach and season to taste.
5. Garnish with finely grated parmesan or light sour cream and serve with a crusty wholemeal bread.

 

Crispy Polenta Chips

Polenta is a delicious and versatile ingredient. It can be baked, boiled or grilled, and served with vegetables, meat, seafood, cheese, in fritters or even in crispy chips like this recipe. Polenta is corn meal and can be used by people following many different diets including, vegetarians, vegans and those on a gluten or dairy free diet. It is a great source of fibre and is full of many vitamins and minerals. The milk in the recipe can be omitted for water or even stock which gives a bit of extra flavour if you wish to leave out the parmesan. The ratio for polenta to liquid is usually 1:4, however when making chips a slightly dryer polenta is a good option. You can get creative and add many different things to your chips including fresh herbs, olives or  jalapeño for a spicy kick.

Crispy Polenta Chips

Serves 2

Ingredients

  • 1 cup polenta
  • 2 cups water
  • 1 cup trim milk
  • 1/4 cup grated parmesan
  • drizzle olive oil
  • salt and peper (to taste)

Directions

1. In a large saucepan bring water and milk to the boil.
2. Add polenta in a steady stream whilst whisking the mixture.
3. Continue to whisk and cook until polenta becomes thick (approximately 10 minutes, although this may be longer if you have a coarser grain polenta).
4. Stir in parmesan and season to taste.
5. Spread polenta on a large tray about 1 cm thick and allow to cool in the fridge. This will take about half an hour, but can be left for longer.
6. Preheat oven to 200*C. Cut polenta into chips and arrange on a tray lined with baking paper. Drizzle with olive oil and bake for 25min. To get a really crispy chip, grill polenta chips for the remaining 5 minutes.
7. Sprinkle with a little extra parmesan and enjoy!

Kumara Nachos

Nachos are a great way to get everyone eating and enjoying their food together.  However, it comes hand in hand with lots of salt-laden corn chips and creamy sour cream.  These nachos provide a tasty alternative to the chips, and the avocado and cottage cheese dip is a seamless replacement for sour cream – trust us you won’t notice!  Another alternative to corn chips is to crisp up tortillas in the oven and cut into triangles, which is an even quicker option!

Kumara Nachos

Serves 4
Cook time 1 hour
Dietary Gluten Free

Ingredients

  • 300g Premium beef mince
  • 1 Onion
  • 2 cloves Garlic
  • 1 teaspoon Ground coriander
  • 1 teaspoon Ground cumin
  • 1 pinch Paprika
  • 1/2 teaspoon Tumeric
  • 1 pinch Chilli flakes (or to taste)
  • 1 teaspoon Mixed herbs
  • 1 tablespoon Tomato paste
  • 1 tin Tomatoes
  • 1/2 tin Sweetcorn kernals
  • 1 tin Mixed beans
  • 1 Large Golden kumara (choose a long one)
  • Spray oil
  • Salt
  • 1/4 Avocado
  • 1/4 cup Cottage cheese
  • 1/5 Lemon (juiced)
  • 1 Small Clove of garlic

Directions

1. Fry off the onions in a non-stick pan with a little oil until translucent. Add the garlic and all the dried spices and herbs, cook for a further minute.
2. Add the beef mince and press into the spices and cook until colour change. Add the tomato paste and cook for another minute stirring through.
3. Add the tomatoes and let simmer for 15-20 minutes, then add the sweetcorn and beans and heat through.
4. For the kumara chips, slice the kumara really finely and lay out on a non-stick oven tray. Spray with oil and sprinkle with salt, then grill for 5 minutes each side. Constantly watch them as they can brown quite quickly.
5. For the sauce, process together the avocado, cottage cheese, lemon juice and garlic.
6. Assemble together on top of a bed of lettuce, kumara chips first, followed by the mince and then the avocado sauce - enjoy!

Buckwheat Pancakes

Buckwheat flour is a great alternative to all purpose flour when a gluten free breakfast recipe is needed.  It has a lovely nutty flavour (it is also a member of the rhubarb family) and provides lightness to a pancake stack.  We have omitted sugar from the recipe as we feel a fruit compote provides plenty of sweetness, and loved serving it with sliced banana and an unsweetened plain yoghurt to add some creaminess.  The fruit compote is simply some frozen berries thawed and warmed up until their juices have oozed out of them – delicious!  Some recipes call for buttermilk, but we substituted that for milk and lemon juice, as buttermilk is not generally an ingredient we have lying around the house, and the replacements work just as well.

Alternatively, if you do not need to go gluten free and wish for even lighter pancakes you can go half buckwheat flour, half standard or wholemeal flour.

Buckwheat Pancakes

Serves 8
Prep time 10 minutes
Cook time 15 minutes
Total time 25 minutes
Dietary Gluten Free

Ingredients

  • 1 cup buckwheat flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon mixed spice
  • 1 1/4 cup milk
  • 1/2 lemon (juiced)
  • 1 Large egg
  • 1 teaspoon vanilla essence

Directions

1. Mix together the flour,baking powder, baking soda, salt and spices.
2. In a measuring jug pour in the lemon juice and then make up the liquid to the 1 1/4 cup level with milk. Let it stand for five minutes.
3. Beat in the egg and vanilla essence to the milk mixture.
4. Add the wet ingredients to the dry and mix until just combined.
5. Pre-heat a non-stick pan and spray with oil. Using a 1/4 cup spoon the mixture onto the centre of the pan.
6. Bubbles will form on the surface, and when the outer edges begin to look more matte than glossy flip the pancake to the other side, and cook for a further 1-2 minutes.
7. Keep cooking the pancakes, and keep warm in a low oven. Be sure to stir the batter between batches as the buckwheat tends to separate from the liquid.
8. Serve with a fruit compote, sliced banana and yoghurt!