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.

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.

Celery, Lentil and Toasted Almond Salad

The humble celery is a staple for soups and stews, but is also perfect for steamed side dishes and crunchy salads.  Don’t overlook celery as part of your 5+ a day, it’s great as a snack, and adds lots of dietary fibre.  Don’t forget to use the leaves in stocks and soups as well!  Go in-store at Raeward Fresh and pick up all the ingredients you need.

Celery, Lentil and Toasted Almond Salad

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

Ingredients

  • 1 cup green or puy lentils
  • 2 bay leaves
  • 3/4 cups sliced almonds
  • 4 sticks celery (finely sliced diagonally)
  • 1 red apple (cored and finely sliced)
  • 2 spring onions (finely sliced)
  • 2 handfuls mixed leaf salad
  • 2 tablespoons olive oil
  • 4 tablespoons red wine vinegar
  • 4 tablespoons chopped fresh mint

Note

Optional:

  • Serve with a Jacket Potato. For a quick Jacket Potato - preheat an oven to 200 degrees C, heat a large potato in a microwave for 5 minutes, then finish off directly on the rack of an oven for 35 minutes.  Otherwise a jacket potato will require about an hour in the oven depending on its size.
  • Serve with a grilled lamb steak. Heat a large pan and drizzle with olive oil. Season lamb and cook for 3 minutes each side, take lamb off the heat and rest. Slice into strips just before serving.

Directions

1. In a small saucepan place the lentils, the 4 cups water and bay leaves. Bring to the boil, cover and then reduce to a simmer for 20-25 minutes. Drain.
2. Whilst the lentils are cooking; in a dry pan, toast almonds for 3-4 minutes, moving them around to avoid burning. Remove from the heat and allow to cool then add to a large serving bowl.
3. Chop up the celery, apple and spring onions and add to the bowl.
4. Mix in the warm lentils (they won’t soak up as much flavour if they have cooled down) and add the remaining ingredients, season to taste.
5. Serve warm by itself for a lighter meal, or alongside a jacket potato or grilled lamb steak.

Shredded chicken coleslaw with avocado dressing

This is such a yummy and quick lunch or dinner recipe. Often people don’t try poaching chicken, but its super simple and you don’t end up drying the chicken out like you can do when you fry it. It also mean you don’t need to add extra fats for the cooking process. The avocado dressing is delicious for any coleslaw and a good alternative to shop bought mayonnaise, thank goodness they are finally coming back into season!

Shredded chicken coleslaw with avocado dressing

Serves 2
Prep time 20 minutes
Meal type Salad

Ingredients

  • 1 Large chicken breast
  • 2 cloves garlic
  • 1 lemon
  • 2.5 cups red cabbage (finely chopped)
  • 1 cup iceberg lettuce (finely chopped)
  • 1 green capsicum (sliced)
  • 1 carrot (chopped into batons)
  • 1/4 red onion (finely chopped)
  • 2 teaspoons sesame seeds

Dressing

  • 1/4 avocado (mashed)
  • 1/2 teaspoon fish sauce
  • 1/2 teaspoon low sodium soy sauce
  • 1 teaspoon olive oil
  • 3 tablespoons lime juice

Directions

1. Chop lemon into slices and put in a pot of water with the whole garlic cloves. Bring the water to a boil. Add in chicken and boil for 5 minutes. Remove from the heat and let sit covered for 10-15 minutes until cooked through then shred chicken into small pieces with two forks.
2. In a small jug mix the dressing ingredients adding water to thin if needed. *To avoid decolouration of the dressing omit the soy sauce.
3. Mix all the salad ingredients and chicken in a bowl and dress with the dressing. Sprinkle with sesame seeds to serve.

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.

Home-made Sauerkraut

Coming form a Dutch family this is something I have enjoyed all of my life, but it is the first time we have tried making it, and it is so much more satisfying then what you get out of a can! Sauerkraut is gaining in popularity due to its beneficial effects for your gut bacteria. It is fermented by lactic acid bacteria that are present on the raw cabbage leaves and is a natural way to encourage the growth of good bacteria. It is delicious with grilled pork, can be enjoyed in sandwiches, in Asian style dishes and is typically served on sausages – just make sure you are choosing a high quality one a with high percentage of meat. This recipe can also be altered by adding some grated carrot, using red cabbage, or caraway seeds for a slightly different flavour.

Sauerkraut

Ingredients

  • 800g cabbage (this is about half a cabbage)
  • 1 tablespoon salt
  • 1 Large mason jar

Directions

1. First remove the outer layers of your cabbage and put aside for later. Then thinly slice your cabbage.
2. Put this into a large sterile bowl and add the salt. Any salt will do, but if you are using rock salt make sure it is fully dissolved before the cabbage is bottled. The salt brings out the water from the cabbage and this creates a salty brine for safe fermentation.
3. Wash your hands thoroughly and then proceed to squeeze the sauerkraut and scrunch it in your hands. Continue doing this until the cabbage mixture half's in size, it will take about 7-10 minutes. There should be a decent amount of liquid that you will need to keep.
4. Transfer cabbage to a large sterile mason jar and pack down tightly making sure there are no air pockets. Pour over the cabbage liquid and then cover the top with the spare cabbage leaves, making sure that the mixture is fully submerged.
5. Pop the lid on and then keep it in the pantry for about a week ideally between 18-20 degrees. This can be longer if you think it requires it for flavour and want to develop the bacteria for longer. You may observe bubbles in the mixture or white foam on the top. This is a natural part of the fermentation and can be skimmed off. However, if you see any mould, take these parts off immediately and don't consume. Transfer to the fridge to store. It can be kept and enjoyed for a several months.

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.

Tomato, Feta and Olive Pasta

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious Tomato pasta.Tomatoes are a great source of the powerful antioxidant Lycopene.  When tomatoes are cooked our ability to absorb the lycopene is enhanced, so this quick and fresh Italian inspired pasta is not only flavoursome but incredibly good for you as well! Go in store to get the ingredients!

Tomato, Feta and Olive Pasta

Serves 4
Prep time 15 minutes
Cook time 15 minutes
Total time 30 minutes

Ingredients

  • 400g fresh spaghetti
  • 3/4 cups pine nuts
  • 3 tablespoons olive oil
  • 400g fresh spaghetti
  • 3/4 cups pine nuts (toasted)
  • 3 tablespoons olive oil
  • 1/2 cup pitted kalamata olives (halved)
  • 190g feta (crumbled)
  • 1/2 cup fresh basil (chopped)
  • 10 Large tomatoes
  • 3 cloves garlic (crushed)
  • ground black pepper

Directions

1. Bring a large saucepan of water to the boil and cook the spaghetti until just done (al dente). Drain and mix through a small amount of olive oil to prevent from sticking, cover and set aside.
2. Meanwhile, dry toast the pine nuts in a frying pan until lightly browned, allow to cool.
3. In a separate bowl mix together the olives, crumbled feta, toasted pine nuts, and chopped basil.
4. Core and de-seed the tomatoes, and cut into 1cm pieces.
5. Heat the oil in a frying pan over a moderate heat and add the crushed garlic. Cook while continuing to stir for about one minute.
6. Stir in the tomato pieces quickly to just soften and warm through, about 4 minutes.
7. Combine all the ingredients together in a large serving dish. Add ground black pepper and more fresh basil to garnish.

Winter Vegetable Frittata

This can be a very quick recipe if you have left over root vegetables from the night before.  If you want to make from scratch then it’s only another 20 minutes to quickly roast up the vegetables.  Frittatas are a great way to include a complete protein source in the form of eggs, which are also rich in omegas, vitamins A & E, calcium and iodine.  It’s a pretty handy lunchbox option too.

Winter Vegetable Frittata

Serves 8
Prep time 20 minutes
Cook time 40 minutes
Total time 1 hour
Dietary Gluten Free
Meal type Lunch, Main Dish

Ingredients

  • 1 Medium Potato (cut into cubes)
  • 1/2 cup Kumara/Pumpkin (cubed)
  • 1/2 cup Yams/Swede/Parsnip (cubed)
  • 1 Red onion (sliced)
  • 2 cloves Garlic (keep whole when roasting)
  • 2 teaspoons Dried Rosemary (or 3 tsp of fresh)
  • 5-6 Eggs
  • 3 tablespoons Lite Cottage Cheese
  • 1/4 cup Grated Edam Cheese

Directions

1. Cut up all chosen vegetables into the same sized cubes
2. Roast the vegetables in an oven tray with a little oil, the garlic cloves and rosemary.
3. Fry off the onion in a separate pan with a little oil until translucent, then add the cooked vegetables (or left over vegetables if using) and mix through.
4. Whisk up the eggs with the cottage cheese and pour over the vegetables, then cover with a lid and cook on a low heat for about 8-10 minutes
5. Sprinkle over the grated cheese and grill under a low heat for about 10 minutes, or until the top has risen slightly and turned golden.