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!

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.

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.

Brussel Sprout Slaw with Lamb and Feta

Brussel sprouts are named after the Belgium city of Brussels where they were widely cultivated. They have had a bad rap in the past due to old fashion cooking methods, but with a bit of imagination they can be a lovely addition to any dinner meal.  They are a great in-season veggie option. Pop in to Raeward fresh to find all the ingredients to make this delicious meal!

Brussel Sprout Slaw with Lamb and Feta

Serves 4
Prep time 30 minutes
Cook time 10 minutes
Total time 40 minutes
Meal type Main Dish, Salad, Side Dish

Ingredients

  • 1 orange, zested and juiced
  • 1 teaspoon ground cinnamon
  • 2 teaspoons runny honey
  • 500g lamb steaks
  • 12 Brussel sprouts
  • 2 Medium red apples
  • 2 spring onions
  • 190g packet of feta
  • 1/2 cup cranberry, pumpkin seed and sesame sprinkle (bulk bin mix)
  • 1 1/2 cup Israeli couscous
  • 3 cups boiling water
  • 1 tablespoon olive oil
  • 3 tablespoons fresh chopped mint
  • salt and pepper to season

Directions

1. Trim all visible fat off the lamb. For the marinade, mix together the juice and zest of the orange with the cinnamon and honey, then pour over the lamb and set aside.
2. Put a large pot of water on the stove to boil.
3. Clean the Brussel sprouts and remove any damaged outer leaves. Cut them in half and then finely slice each one.
4. Grate the apples (skin still on), thinly slice the spring onions, cut the feta into cubes, and then add to the shredded Brussel sprout mix. Sprinkle over the cranberry seed mix and stir.
5. Put the couscous in the boiling water, simmer for 7-8 minutes or until cooked. Drain and fluff up with a fork. Add the freshly chopped mint, the olive oil, and season to taste.
6. Heat a thick based frying pan and add the lamb, without the marinade. Allow to brown on all sides for a couple of minutes, then pour over the marinade. Cook for a further 3 minutes, then take the lamb off the heat and rest for a further two minutes, keeping the marinade in the pan to reduce by half. Slice the lamb into strips just before serving.
7. To serve, place the lamb slices on top of the couscous and cover with the reduced marinade, then help yourselves to the Brussel sprout slaw.

Pear and Balsamic Pork Bulghur Salad

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious salad. This is a great way to get one of your 5+ a day fruits into your evening meal.  The pear gives this salad a crunchy sweetness, and along with the walnuts, bulghur wheat and the lean pork, this dish is a great combination of healthy carbohydrates, protein and fats. Go in store to find the ingredients!

Pear and Balsamic Pork Bulghur Salad

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

Ingredients

  • 2 spring onions
  • 1 cup bulghur wheat
  • 1 cup boiling water
  • 4 Large pears
  • 500g pork schnitzel
  • salt and pepper
  • 1/4 cup balsamic vinegar
  • 50g gruyere cheese (sliced thinly)
  • 1 cup walnut pieces (toasted)
  • 2 cups mesclun salad leaves

Directions

1. Slice the spring onions thinly on an exaggerated diagonal.
2. In a bowl, add the bulghur wheat and spring onions, then pour over the boiling water, cover and set aside to let cool.
3. In a non-stick pan dry toast the walnut pieces for approximately 3-5 minutes, moving regularly to avoid over colouring, then allow to cool.
4. Grate two of the pears and squeeze out the juice through a sieve, keeping the juice.
5. Season the pork and heat a small amount of oil in a thick bottomed pan, add the pork schnitzel and sear for 30 seconds on both sides.
6. Pour over the top of the pork the balsamic vinegar and pear juice, bring to the boil and simmer for one minute.
7. Take out the pork and allow the juices to reduce for another minute to make the glaze.
8. Using a vegetable peeler, peel the gruyere cheese into long thin strips. Core and halve the remaining two pears and slice thinly on a diagonal.
9. Toss the walnuts, sliced pear, cheese and mesclun lightly through the bulghur wheat.
10. Slice the pork schnitzel. To serve, place the pork strips on top of the salad and drizzle with the balsamic glaze.

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.

Pear and Pomegranate Salad

One of the things that our clients always ask for are some different salad recipes to make meals a little more exciting. So this is a yummy one to do whist pomegranates are still in season! It is sure to impress, and lift any run of the mill weekday or weekend meal!

Pear and Pomegranate Salad

Ingredients

  • 1 bag mixed salad leaves
  • 1 pear (sliced)
  • 1 pomegranate
  • 1 handful nuts - we used pecans but this can be varied to your liking (roughly chopped)
  • 1/2 packet feta cheese

Directions

1. To remove pomegranate seeds, first cut the pomegranate in half and then hold each half over a bowl, seeds facing down and tap the skin firmly with a wooden spoon, squeezing a little to release the seeds.
2. Assemble all the salad ingredients in a bowl and then crumble the feta on the salad. This can be dressed simply with a drizzle of balsamic vinegar.

Thai Beef Salad

This is a deliciously fresh summer salad, each mouthful is bursting with flavour and it is a good iron rich meal. Using things like fresh herbs and lemon juice means there is no need for pre-made sugary sauces and adding a small amount of honey gives it the sweetness that it needs. It is super easy to prepare and a great recipe for entertaining.

Thai Beef Salad

Serves 5-6

Ingredients

  • 500g lean rump steak
  • 250g vermicelli noodles
  • 1 bag mixed lettuce leaves
  • 1/2 red onion (finely sliced)
  • 2 carrots (chopped in batons)
  • 2 red capsicums (sliced)
  • 1 handful fresh mint (sliced)
  • 1 handful coriander (torn)
  • 1 red chilli
  • 2 limes (juice and zest ( or lemons if limes are out of season))
  • 2 tablespoons fish sauce
  • 1 clove garlic (finely diced)
  • 1 tablespoon fresh ginger (grated)
  • 1 teaspoon runny honey

Directions

1. Season steak with salt and pepper. Grill whole pieces on the bbq or in a non-stick pan with a small amount of rice bran oil. Cook on each side for 2-3 minutes for a medium rare steak (or to your liking). Rest for 10 minutes and then slice into strips.
2. Put vermicelli noodles into a bowl and cover with boiling water. Leave for 5-10 minutes until cooked through then drain.
3. Mix together chilli, lime juice and zest, fish sauce, garlic, ginger and honey for dressing.
4. To assemble salad, mix together noodles, lettuce, red onion, carrots, capsicum. Top with sliced beef, mint and coriander and then dress with dressing.
5. Serve with lime (or lemon) wedges.

Spiced Chicken Couscous with Tahini dressing

This recipe is such a satisfying one. It is full of flavour, yet very easy to prepare. It also uses wholegrain couscous which is more readily available at the supermarkets these days and is much higher in fibre then regular couscous.  If cooked with spices couscous is much more flavoursome and the perfect accompaniment to any vegetable salad.

Spiced Chicken Couscous with Tahini dressing

Serves 2
Prep time 15 minutes
Cook time 25 minutes
Total time 40 minutes

Ingredients

  • 2 Medium chicken breasts
  • 2 carrots
  • 1/4 of a pumpkin
  • 1 onion
  • 1.5 cups baby spinach
  • 1/2 cup wholegrain couscous
  • 1.5 teaspoons cumin
  • 1/2 teaspoon coriander
  • 1 teaspoon grated ginger
  • boiling water
  • drizzle olive oil
  • 2 teaspoons tahini
  • 1 lemon (juiced)
  • 2 tablespoons water
  • Salt and pepper

Directions

1. Preheat oven to 180 degrees. Chop carrot, pumpkin and onion into chunks and place on a baking tray. Toss vegetables in olive oil and salt and pepper.
2. Cover chicken breast in a drizzle of olive oil, 1/2 a teaspoon of cumin and 1/2 teaspoon of coriander. Place the chicken on the tray of vegetables and bake for 25-30 minutes, until chicken juices run clear and vegetables are tender.
3. In a small bowl add couscous, 1 teaspoon of cumin and grated ginger. Cover with boiling water until it is about 1cm above the top of the cuscus. Cover the bowl with a plate or tinfoil. Leave for approximately 10 minutes and then fluff with a fork.
4. In another small bowl add tahini, lemon juice, water and a drizzle of olive oil and mix. Add salt and pepper to taste.
5. Once chicken and vegetables are cooked combine with couscous and baby spinach, then dress with tahini sauce and enjoy!

Roast Vegetable and Farro Salad

Farro is a grain that originally comes from Italy and was used a lot by the ancient Romans. It is fibre rich and  has a delicious nutty flavour, meaning it doesn’t have to be dressed up to much like other carbohydrate alternatives. It is also great to use in stews or soups. This is a lovely winter salad recipe that can be enjoyed warm or cold.

 

Roast Vegetable and Farro Salad

Serves 3-4

Ingredients

  • 1 cup farro
  • 1 Large kumara
  • 1 Large potato
  • 1 Medium onion
  • 1 Large beetroot
  • 1 handful of fresh parsely (finely chopped)
  • 1 Medium lime
  • A drizzle of olive oil
  • 1 teaspoon cumin

Directions

1. Combine 2.5 cups of salted water and farro in a medium saucepan. Bring to a boil over a high heat. Reduce the heat to medium-low, cover, and simmer until the farro is tender, this will be about 30 minutes. Drain off any excess water.
2. Chop the vegetables into small chunks, drizzle with rice bran oil, season and roast for 20-30 minutes.
3. When both the faro and vegetables are cooked, combine these together.
4. Drizzle over the olive oil and the juice of one lime, and sprinkle over the parsley and cumin. Mix and then garnish with extra parsley to serve.