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.

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!

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.

Mushroom and Coriander Burgers

Mushrooms are not technically a vegetable, they are actually a fungi.  They are also a great source of nutrients and add flavour to any dish. This recipe is a goodie for the kids as there are plenty of vegetables in these delicious and juicy patties, and it makes a ‘fast food’ into a good wholesome dinner.  Raeward Fresh has all the ingredients you need to make this weeks meal inspiration.

 

Mushroom and Coriander Burgers

Serves 4
Prep time 15 minutes
Cook time 20 minutes
Total time 35 minutes
Accompany these light and juicy burgers with a wholegrain roll, sliced tomato, avocado, lettuce and mustard

Ingredients

  • 1/2 onion
  • 4 cloves garlic
  • 1 Medium zucchini (grated)
  • 1 Medium carrot (grated)
  • 6 Large button mushrooms (finely diced)
  • 400g premium mince
  • 1/4 cup coriander (chopped)
  • 1/3 cup rolled oats (as needed)
  • salt and pepper to taste

Note

Accompaniment Suggestions: wholegrain rolls, lettuce, tomato, avocado, dijon mustard, edam cheese.

 

Directions

1. Finely dice the onion and fry in a small amount of oil in a medium sized frying pan until translucent.
2. Crush and mince the garlic and cook through for a further minute.
3. Add the grated zucchini and carrot. Cook for 2-3 minutes then add the mushrooms and heat for a further 5 minutes until the mushrooms have softened.
4. Place mince in a separate bowl, and mix in the onion and mushroom mixture.
5. Add the rolled oats and coriander and mix well, checking patty consistency (add more rolled oats if mixture is too wet). Season with salt and pepper.
6. Roll the mixture into eight equal sized patty shapes, squeezing out any excess juice.
7. Heat a non-stick frying pan with a little oil and cook the patties for 2 minutes each side over a medium heat.
8. Serve the patties in a grainy bun, with any of the burger filling suggestions.

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.

Paper Baked Salmon with Lemon and Fennel

Salmon is a powerful source of Omega-3.  Omega-3s are polyunsaturated fatty acids that are heart healthy and also essential for brain function. This is such a great dish as all the ingredients can be put into a neat little package, and no cooking dishes! Go in store to Raeward Fresh to find the ingredients for this weeks meal inspiration.

 

Paper Baked Salmon with Lemon and Fennel

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

Ingredients

  • baking paper
  • 2 Large potatoes
  • 2 cloves garlic
  • 2 Medium zucchini
  • 2 spring onions
  • 2 sticks celery
  • 3 teaspoons fennel seeds
  • 4 x 150g fillets of fresh salmon
  • 2 lemons
  • 1 x 250g bag of green beans
  • salt and pepper to season

Directions

1. Heat oven to 200 degrees C
2. Tear off four pieces of baking paper into 40x30cm rectangles. Thinly slice the potatoes (with skins still left on) (roughly 1-2mm thick). Place each piece of paper in front of you with the longest length running left to right, and evenly distribute the slices of potato in the middle of the paper in two lines moving towards you, overlapping the slices and making sure there is still at least a 2 inch gap of paper at the top and bottom.
3. Crush the garlic and spread over the potato slices.
4. Grate the zucchinis and squeeze out any excess juice. Thinly slice the spring onions (use the whole spring onion) and celery, and toss them together with the fennel seeds and a small amount of salt and pepper. Distribute the vegetable mix over the potatoes.
5. Place each fillet of salmon on top of the vegetable stack. Thinly slice the lemons into circles and place three on top of each salmon fillet.
6. Lift up the two longest ends of paper above each stack, bringing the edges together and then fold them a few times until they are tightly over the salmon. Tuck the other ends under each stack so that the parcel is completely sealed. Place in the oven to bake for 15 minutes or until salmon is cooked.
7. Whilst the salmon is cooking, trim the end of the beans and steam over a steamer until just tender but still slightly crunchy.
8. Serve the salmon stack by either completely lifting it off the paper and onto your plate or by opening the parcel at the table just before consuming. Accompany with the beans.

Pumpkin and Coconut Curry with Crispy Tofu

Pumpkin is a rich source of vitamin A and a fantastic source of the antioxidant beta-carotene, which supports eye health and helps fight free radicals. This dish has interesting textures and is a great way to explore vegetarian cooking.  However, the tofu can be substituted with grilled chicken if preferred. Curries don’t need to take hours to make and with the ingredients so handy in Raeward Fresh, it makes the process even easier!

Pumpkin and Coconut Curry with Crispy Tofu

Serves 4
Prep time 15 minutes
Cook time 30 minutes
Total time 45 minutes

Ingredients

Tofu

  • 1 packet of firm chilled tofu
  • 2 tablespoons cornflour
  • 3 tablespoons salt reduced soy sauce

Curry

  • 2 cups brown rice
  • 1/2 Medium pumpkin
  • 1 onion
  • 3 cloves garlic
  • 1 tablespoon olive oil
  • 2 teaspoons mild curry powder
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon cinnamon
  • 1 can light coconut milk
  • 2 red capsicums (cut into chunks)

To Serve

  • 1 lemon (chopped into wedges to serve)
  • 1 handful diced cashew nuts
  • Fresh chopped coriander to serve
  • Salt and pepper to season

Directions

1. Heat oven to 180 degrees C.
2. Remove tofu from the package, pat dry and cut into 1 cm cubes. Pour the soy sauce into a bag, add the tofu and toss. Add the corn flour to the bag and coat the tofu. Place the tofu on a tray lined with baking paper and cook for 20 minutes until golden, stopping at 10 minutes to turn.
3. Put the brown rice in a pot with 4 cups of water, bring to the boil, and simmer covered for 15 minutes. Turn off the heat and leave covered for at least another 15 minutes.
4. De-skin the half pumpkin, remove the seeds, cut into chunks and then grate.
5. Dice the onion and garlic and fry in a small amount of olive oil until soft. Add the curry powder, cumin, coriander and cinnamon to the pan and cook for 2-3 minutes.
6. Add the grated pumpkin to the onion spice mix and allow to soften.
7. Add in the coconut milk and the cubes of capsicum. Cook for a further 4-5 minutes until heated through. Season with salt and pepper.
8. When all the elements are ready, assemble by placing a portion of rice in bowl, pouring over a spoonful of the pumpkin curry, adding a handful of the crispy tofu, a sprinkle of nuts and fresh coriander, and then serve with a wedge of lemon.

Cheats Falafel

This is a bit of a twist on a classic falafel recipe and it is super easy as you don’t even need a blender! Served with flat bread, greek yoghurt and cucumber it gives a mid week dinner a delicious Mediterranean feel and is also a good source of protein.

Cheats Falafel

Serves 2

Ingredients

  • 1 can of chickpeas (drained)
  • 1 carrot (grated)
  • 1 egg
  • 2 teaspoons of ground coriander
  • 1/2 cup wholemeal flour
  • 1/4 cup cumin feta (cubed)

Directions

1. In a bowl, mash chickpeas with a fork.
2. Add in grated carrot, coriander, egg and wholemeal flour and then mix.
3. Stir in feta, being careful not to break it up too much.
4. Make small patties and fry in a teaspoon of vegetable oil until cooked through.
5. Serve with flat bread, baby spinach and greek yoghurt mixed with grated cucumber.

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!