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.

Labneh

Labneh is traditionally a Middle-Eastern style spread made from a small number of simple preparation steps.  It is made from unsweetened greek yoghurt, so it’s already hitting that ‘healthy’ button, and then marinated in oil and whatever herbs and spices you fancy.  We marinated ours in garlic as well as olive oil, which means we have some lovely garlic oil to cook with once the labneh is gone!

Labneh, as we have found, can have many uses.  You can use it in place of ricotta or cream cheese for most of their uses, and is lovely on toast in the morning (especially if you have added lemon juice to the marinade), smeared onto crackers, and even stirred through pasta for a simple, creamy style, pasta dish.  It is well worth hunting down that muslin to make this dish!

Labneh

Ingredients

  • 1 Litre unsweetened plain yoghurt
  • 1 pinch salt
  • 1 cup olive oil
  • 2 cloves garlic
  • 1/2 cup flat leaf parsley

Directions

1. Place a metal sieve over a large mixing bowl. Lay 2-3 layers of muslin over the sieve. Have an elastic band or piece of string handy.
2. Keeping the yoghurt in it's container, add the salt and mix thoroughly.
3. Pour the yoghurt mixture onto the muslin, gather the muslin ends around the yoghurt and tie tightly with the elastic band or string.
4. Cover the yoghurt and bowl completely before placing in the fridge. This prevents anything dropping into the whey (if you want to use it later), or the yoghurt taking on any flavours from the fridge.
5. If you want a soft spreadable cream cheese allow it to sit and drain out it's whey for 36-48hrs. If you want a much firmer dip leave it for 72hrs. Basically, the longer you leave it the firmer it will become. You can check firmness at any time.
6. Once ready, crush the garlic, chop the parsley and have the olive oil and a glass container for storage on hand.
7. Remove the labneh from the muslin wrap. Pour some olive oil over your hands and separate off a golf ball size amount and then shape into a ball. Place in the jar with a little extra oil.
8. Repeat this process until you have a layer of balls in the bottom of your container. Sprinkle over some garlic and some parsley, and a little more oil for good measure, and then keep adding labneh balls until finished.
9. Make sure the labneh is coated in oil, seal tight and then store in the fridge. If the balls are quite soft they will probably keep for a week or two. Harder labneh can be stored for a month.
10. Enjoy on a cracker, or stir through pasta, then use any remaining garlic oil to cook with!

Mushroom Beef Stroganoff

Raeward Fresh is bringing you the freshest seasonal ingredients in store to help make this delicious Beef Stroganoff. Mushrooms are a good source of vitamins B’s as well as other handy nutrients. This recipe is a healthy twist on a classic, by using low fat yoghurt and utilising brown rice. This way you are still getting full flavours whilst upping your fibre and calcium intake, but reducing the saturated fat content. Go in store to find the ingredients!

 

Mushroom Beef Stroganoff

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

Ingredients

  • 1 & 1/3 cup brown rice
  • 2 & 2/3 cups water
  • 1 Medium onion
  • 3 cloves garlic (crushed)
  • 4 Large portobello mushrooms
  • 500g beef strips
  • 3 tablespoons dijon mustard
  • 2 cups spinach (finely sliced)
  • 1/4 cup low fat greek yoghurt
  • 1/4 cup parsley (finely chopped)
  • ground black pepper

Directions

1. Put the brown rice in a pot with the water, bring to the boil, and simmer covered for 15 minutes. Turn off the heat and leave covered for at least a further 15 minutes.
2. Heat a small amount of oil in a thick bottomed pan over a high heat. Chop the onion into thin slices and cook for a couple of minutes until translucent.
3. Crush the garlic and add to the onions and heat through for one minute.
4. Slice the mushrooms into roughly 1cm pieces and add to the onion and garlic mix.
5. Once the mushrooms are soft, remove the mix and set aside.
6. Heat the same pan. Add the beef strips and turn them over until they are brown on all sides, approximately 5 minutes.
7. Return the onion and mushroom mix to the pan, along with the Dijon mustard, and mix through.
8. Slice the spinach into thin strips and add to the pan, mix through for a further two minutes.
9. Reduce the heat, add the yogurt and stir through.
10. Add the chopped parsley and season with black pepper before serving over a bed of rice.

Salsa Verde

If you feel like trying something a little different this Christmas, this Salsa Verde is perfect for you. It goes with all types of protein such as lamb, beef, chicken, turkey and seafood. It is full of good fats and is fresh and delicious for a warm summers Christmas day!

Salsa Verde

Ingredients

  • 1/2 cup fresh parsley (finely chopped)
  • 10 mint leaves (finely chopped)
  • 1 clove garlic (finely chopped)
  • 1 teaspoon capers (finely chopped)
  • 1 teaspoon anchovies (finely chopped)
  • 2 tablespoons white wine vinegar
  • 1/2 lemon juiced
  • 2 teaspoons dijon mustard
  • 75ml olive oil
  • salt and paper to taste

Directions

1. Add all of the ingredients to a mixing bowl and whisk until combined. Taste and season to your liking.
2. Use immediately or store in the fridge in a sealed container for up to 2 days.