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!
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!
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.
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.
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.
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.
Chop up the celery, apple and spring onions and add to the bowl.
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.
Serve warm by itself for a lighter meal, or alongside a jacket potato or grilled lamb steak.
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!
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.
In a small jug mix the dressing ingredients adding water to thin if needed. *To avoid decolouration of the dressing omit the soy sauce.
Mix all the salad ingredients and chicken in a bowl and dress with the dressing. Sprinkle with sesame seeds to serve.
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!
Heat the oven to 180 degrees C and put a saucepan full of water on to boil for the eggs.
Place the buckwheat and water in a large saucepan, cover and bring to the boil. Simmer for about 15-20 minutes until just tender.
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.
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.
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.
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.
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.
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.
First remove the outer layers of your cabbage and put aside for later. Then thinly slice your cabbage.
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.
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.
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.
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.
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.
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.
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.
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.
Add both the kumara and carrot to the pan, stirring through.
Continue to stir the vegetables for a further minute to completely coat them with the spices.
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.
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.
Puree the soup using a stick blender (or normal blender), adding the milk to thin it to your preferred consistency.
Season with salt and pepper.
Ladle the soup into serving dishes, sprinkle with the seeds and some rough chopped coriander, a drizzle of yoghurt, and serve with wholegrain bread.
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!
Finely mince the garlic, and wash and roughly chop the spinach.
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.
While the quinoa mixture is cooking, dice the onion and chop the chicken into 2cm cubes.
In a separate pan brown the onion in a drizzle of oil, then add the chicken. Once juices run clear the chicken is cooked.
Once the quinoa mixture is cooked, stir the chicken, onion and jalapenos into the quinoa mix, and sprinkle over the fresh coriander.
Season with salt and pepper to taste, then serve with some greek yoghurt and lemon wedges.
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!
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.