Salmon and Asparagus Fettucine

Posted on September 29, 2016 by Helen Potter

This dish is a lovely ‘rich’ pasta without the heavy cream sauce. The salmon, garlic, lemon and parmesan gives it its distinct flavours, and using fresh seasonal asparagus is a real treat. Get all the ingredients for this delicious meal in store at Raeward Fresh!

Salmon and Asparagus Fettucine

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

Ingredients

500g salmon fillet
1 white onion
4 cloves garlic
1 bunch asparagus
1 drizzle oil
1 cup milk
1 cup frozen peas
400g fresh fettucine pasta
2 lemons (zest and juice)
3 egg yolks
parmesan cheese

Directions

1.	Preheat oven to 180 degrees C.
2.	Season the salmon fillets and cover with tinfoil and bake for 15-20 minutes, depending on the thickness of your fish. Set aside.
3.	Place a pot of water on to boil for the pasta.
4.	Chop up the onion, crush the garlic and cut the asparagus in two, trimming the ends. Cook the onion in a frying pan with a drizzle of oil, until translucent. Then add the garlic and asparagus, heat through for a further two minutes to soften slightly.
5.	Add milk to the pan and bring it to a light simmer, then add the frozen peas.
6.	Put the fresh pasta on to cook for 3-4 minutes.
7.	Add the lemon zest and 3-4 tablespoons of the pasta water to the sauce to help thicken it. Then drain the pasta and add to the sauce.
8.	Reduce to a low heat and add in all the egg yolks, taking care to immediately stir through the sauce (if you do this too slowly, or the heat is too high you may risk curdling the dish). Continue to allow the dish to warm through for a few more minutes.
9.	Add the lemon juice, and again stir this through relatively quickly.
10.	Flake the salmon into good bite-sized pieces and carefully fold through the pasta and season.
11.	Garnish with grated parmesan.

Tandoori Inspired Chicken and Capsicum Skewers, with Turmeric Rice

Posted on September 23, 2016 by Helen Potter

With capsicums back in season this is a great recipe to try. It’s colourful and vibrant and has plenty of vitamin C and antioxidants from both the capsicums and tomato.

Tandoori Inspired Chicken and Capsicum Skewers, with Turmeric Rice

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Tandoori Inspired Chicken and Capsicum Skewers, with Turmeric Rice

Serves	4
Prep time	40 minutes
Cook time	10 minutes
Total time	50 minutes

Ingredients

2 cups basmati rice
2 white onions
1 teaspoon ground cumin (+ 1 tablespoon for the paste)
3 cloves crushed garlic
2 teaspoons turmeric
1 tablespoon smoked paprika (+ 1/2 tsp for sauce)
1 teaspoon ground chilli (optional for those who like heat)
1 teaspoon freshly grated ginger
2 tablespoons tomato paste
2 tablespoons natural yoghurt (+ 1/2 cup for sauce)
500g chicken tenderloins
3 red capsicums
1 lemon (for the sauce)
8 skewers

Directions

1.	Rinse the rice through a sieve until the water runs clear.
2.	In a pan, cook off the chopped onion in a little oil. Add 1 teaspoon of the ground cumin and 1 clove of the crushed garlic, and cook through for 2-3 minutes.
3.	Add the rice, mix well and then add 1 teaspoon of the turmeric, mix through and cook for a further 3-4 minutes, stirring often.
4.	Add 4 cups of water to the rice, cover and cook on low for 20 minutes.
5.	Whilst the rice is cooking; in a bowl mix together the remaining cumin, garlic and turmeric, along with the paprika, chilli, finely grated fresh ginger, tomato paste and yoghurt.
6.	Cut up the tenderloins so that they are roughly two inches long, and slice the capsicums to match their size.
7.	Add the chicken and capsicum to the yoghurt spice mix, and using your hands, completely coat them in the paste.
8.	Thread the chicken and capsicum pieces onto 8 skewers, then set under a grill to cook for 4-5 minutes. Turn them over and cook for a further 5 minutes until the chicken is cooked through (you may need to check a piece to make sure).
9.	If you wish to make the sauce, mix together the juice of 1 lemon, ½ cup natural yoghurt and ½ teaspoon of smoked paprika.
10.	Serve the skewers over the rice and drizzle the sauce over the top.

Asian Pork and Bok Choy Stir-Fry

Posted on September 1, 2016 by Helen Potter

Pork is a good source of iron, vitamin Bs and of course protein. The thing to watch is it’s fat content, so try to choose lean cuts when possible. This tasty quick recipe pairs up pork nicely with the classic Asian flavours of ginger, soy, lime and chilli. To get all the ingredients you need head in-store to Raeward fresh.

Asian Pork and Bok Choy Stir-Fry

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Serves	4
Prep time	10 minutes
Cook time	15 minutes
Total time	25 minutes

Ingredients

2 packets brown rice noodles
drizzle of olive oil
500g pork mince
5 cm piece of fresh ginger (peeled and finely grated)
2 cloves garlic
1 Small broccoli head
1 fresh chilli (halved lengthways, de-seeded and thinly sliced)
1/4 cup salt reduced soy sauce
1 tablespoon brown sugar
2 tablespoons fresh lime juice
3 Small bunches of baby bok choy
4 tablespoons coarsely chopped fresh coriander (2 for the dish, 2 for garnish)

Directions

1.	Follow the packet instructions to soften the noodles, separate with a fork, drain and set aside.
2.	Mince the garlic, and slice the broccoli into florets.
3.	Heat the oil in a wok or large frying pan. Add the pork, break up any lumps and stir-fry for 3-4 minutes until the mince is evenly seared.
4.	Add the ginger, garlic, broccoli and chilli and stir-fry for 1-2 minutes.
5.	Add the soy sauce and sugar and bring to the boil, then add the bok choy and stir-fry until just wilted.
6.	Toss through 2 tablespoons of the chopped coriander and lime juice.
7.	To serve, distribute the noodles between four bowls, top with the mince, and use the remaining coriander as garnish.

Wasabi and Sesame Salmon Bowl

Posted on August 25, 2016 by Helen Potter

There are many reasons why salmon should be a part of a varied diet. It not only contains good sources of omega-3s, calcium, and vitamin D as well as other nutrients, it’s versatility means it can be baked, smoked, fried, grilled or eaten raw. And it’s quick cooking time makes it a perfect nutritious source of protein for busy people. Head in-store to Raeward Fresh to grab some fresh salmon, and all the other ingredients you will need.

Wasabi and Sesame Salmon Bowl

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Serves	4
Prep time	10 minutes
Cook time	30 minutes
Total time	40 minutes

Ingredients

4 salmon fillets
2 teaspoons wasabi paste
4 tablespoons sesame seeds
2 cups brown rice
3 tablespoons vinegar
1/4 red cabbage
2 carrots
2 spring onions
1 juice lemon
2 tablespoons peanut oil
soy sauce (optional)

Directions

1.	Preheat oven to 180 degrees C.
2.	Put the brown rice in a pot with the 4 cups of water, bring to the boil, and simmer covered for 15 minutes. Turn off the heat and leave covered for at least 15 minutes.
3.	When rice is cooked add the 3 tablespoons of vinegar and 1 tablespoon of peanut oil and set aside.
4.	Prepare salmon by first de-boning and then brushing with wasabi paste and sprinkling with sesame seeds (to adjust spiciness wasabi paste can be thinned down with water).
5.	Bake on a lined oven tray for 10-15 minutes until cooked through.
6.	While the rice and salmon are cooking slice the cabbage thinly, ribbon the carrots with a vegetable peeler, and thinly slice the spring onions, then place in a large bowl. Mix together the lemon juice and the remaining tablespoon of peanut oil and toss with the vegetables.
7.	To assemble, place the rice and salad next to each other in a bowl, and top with the baked salmon. A little soy sauce can be added if desired.

Spinach and Feta Kumara Quiche

Posted on August 18, 2016 by Helen Potter

New Zealand has a long history with kumara, when first brought here in the 1850s. With a great source of anti-oxidants, dietary fibre, vitamin C, and beta-carotene, what’s not to like. It’s naturally sweet taste lends itself to many dishes, and this one makes it the hero. Raeward Fresh has all the ingredients you need to create this dish.

Spinach and Feta Kumara Quiche

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Serves	4
Prep time	10 minutes
Cook time	50 minutes
Total time	1 hour

Ingredients

2 Small orange kumara
2 cloves garlic
2 Small onions
6 eggs
4 handfuls baby spinach
100g feta
1 tablespoon olive
200g chicken breast (optional)

Directions

1.	Preheat oven to 180 degrees C.
2.	Grease a large quiche dish with olive oil. Scrub the kumara and then chop into 3mm thick slices and layer into a large quiche dish until there are no spaces showing (the bottom layer can be quite thick). Drizzle with olive oil and season, then bake for 10 minutes until kumara are slightly softened.
3.	Dice the onions and garlic and place in a large bowl. Whisk the eggs and add to the bowl along with the baby spinach and crumbled feta.
4.	If including the chicken, chop into 1 cm square chunks, season and pan fry in a small amount of olive oil until coloured but not cooked though, then add to the egg mixture.
5.	Take the kumara out of the oven and pour the egg and spinach mixture on top. Put back into the oven and cook for a further 40 minutes or until a knife inserted into the middle comes out clean. Slice and serve warm. It can also be enjoyed with a green side salad.

Clam Chowder

Posted on July 27, 2016 by Helen Potter

Clams are a good source of protein, iron, and b vitamins. This is a healthier twist on a more traditionally creamy clam chowder. It is a lighter version, and quick and simple to prepare. Try something different, and head into Raeward Fresh for all the ingredients.

Clam Chowder

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Serves	4
Prep time	10 minutes
Cook time	25 minutes
Total time	35 minutes

Ingredients

1kg fresh clams
drizzle of oil
1 onion (finely chopped)
2 Medium potatoes (quartered lengthways then thinly sliced)
1 Medium carrot (quartered lengthways then thinly sliced)
2 celery stalks (thinly sliced)
1 Large fennel bulb (thinly sliced, keep the leaves for garnish)
2 cloves garlic (crushed)
1 tablespoon fresh thyme (stripped)
4 cups fish stock
2 cups trim milk
crusty wholegrain bread to serve (optional)

Directions

1.	Rinse clams in a colander and set aside.
2.	Chop all your vegetables. Then in a large pan, heat the oil and cook the onions until transparent. Add the potatoes, carrot, celery, fennel, garlic, and thyme, and cook for a further 5 minutes.
3.	Add the fish stock, bring to a boil and simmer for 15 minutes.
4.	Add the clams and the milk, and simmer on low for 4-5 minutes until the clams open. Remove any unopened clam shells and discard.
5.	Season to taste and garnish with fennel leaves, and if desired serve with some warm crusty bread.

Parsnip and Haloumi Rosti with Braised Red Cabbage and Pork

Posted on July 7, 2016 by Helen Potter

Another classic winter vegetable is parsnip, and with its sweet and nutty flavour it deserves more than simply roasting. Parsnips are a part of the carrot family, and provide us with a wide range of nutrients that include potassium, vitamin C and fibre, therefore a perfect reason to add more variety to your diet. Find all the ingredients for this recipe in store at Raeward fresh!

Parsnip and Haloumi Rosti with Braised Red Cabbage and Pork
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Serves 4

Prep time 20 minutes

Cook time 20 minutes

Total time 40 minutes

Ingredients

1 red onion

1 red apple

1 tablespoon olive oil (+ extra drizzle for the pork)

1/4 red cabbage

1 tablespoon red wine vinegar (+ extra drizzle for the pork)

1 teaspoon honey

1/2 cup water

4 cups grated parsnips (roughly two medium sized parsnips)

200g packet of haloumi (grated)

2 eggs

salt and pepper to season

olive oil

400g lean pork steaks

Directions

1. Thinly slice the red onion and apple into long strips. In a thick bottomed pan heat the oil over a medium heat, and add the onion and apple. Cook, stirring, until the onions are soft.

2. Thinly slice the red cabbage and add to the onion and apple mix, along with the vinegar, honey and water, and season. Bring to the boil and reduce to simmer until the cabbage is tender, roughly 20 minutes.

3. Grate the parsnips and place in a bowl along with the grated haloumi and eggs. Season and thoroughly mix together.

4. Heat the oil in a pan. Divide the parsnip mix into eight equal portions. Using your hands squeeze the rostis together and immediately place on the heat. Cook for 10 minutes on a low heat, then turn over and cook for a further ten minutes until both sides are golden.

5. Whilst the rostis are cooking, heat a pan to high, drizzle the pork with the red wine vinegar and olive oil and season, cook on high for 4 minutes on each side.

6. Assemble your plate by adding a generous serve of red cabbage, 2 rosti each, and your pan fried pork.

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Honeyed Yam and Buckwheat Salad

Posted on July 1, 2016 by Helen Potter

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

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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.

White Fish and Paprika Chips with Minted Peas

Posted on June 17, 2016 by Mikaela Battaerd

For a healthy twist on the classic Kiwi fish and chips try these quick and easy breadcrumbed fish fillets. Serve them with smoky chunky-style chips, and a side of minted mushy peas packed with spinach. Squeeze lemon wedges over the dish so the vitamin C helps with the absorption of iron, from both the green vegetables and the fish. Go in-store to Raeward Fresh to get all the ingredients!

White Fish and Paprika Chips with Minted Peas

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White Fish and Paprika Chips with Minted Peas

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

Ingredients

4 Large potatoes
2 teaspoons smoked paprika
2 tablespoons wholemeal flour
Salt and pepper to season
drizzle olive oil
500g fresh white fish
3/4 cups wholemeal fine breadcrumbs (bought or make your own)
2 tablespoons finely grated parmesan
1 egg
2 1/2 cups minted peas (defrosted)
3 cups baby spinach
1/3 cup Greek yoghurt
1 sprig fresh mint
1 lemon (in wedges for serving)

Directions

1.	Preheat oven to 180°C
2.	Chop the potatoes into chunky style chips and place them in a bag with the flour, paprika and seasoning, shake around until evenly coated. Place on a tray and drizzle with olive oil.
3.	Bake for 25 minutes, tossing occasionally, then grill for a further 5 minutes until crispy.
4.	Whisk the eggs, then on a separate plate mix together the breadcrumbs and parmesan. Portion the fish, then first dip them into the egg and then the breadcrumb mixture. Place them onto a lined baking tray and bake them for 5 minutes at 180°C.
5.	In a food processor (or using a hand blender) blend the peas, spinach and yoghurt until smooth, a spring of fresh mint can be added for a more intense mint flavour. Season to taste and serve with the fish and chips. The minted peas can be heated slightly if preferred.

Brussel Sprout Slaw with Lamb and Feta

Posted on May 12, 2016 by Helen Potter

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

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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.

Serves	4
Prep time	20 minutes
Cook time	20 minutes
Total time	40 minutes

1.	Thinly slice the red onion and apple into long strips. In a thick bottomed pan heat the oil over a medium heat, and add the onion and apple. Cook, stirring, until the onions are soft.
2.	Thinly slice the red cabbage and add to the onion and apple mix, along with the vinegar, honey and water, and season. Bring to the boil and reduce to simmer until the cabbage is tender, roughly 20 minutes.
3.	Grate the parsnips and place in a bowl along with the grated haloumi and eggs. Season and thoroughly mix together.
4.	Heat the oil in a pan. Divide the parsnip mix into eight equal portions. Using your hands squeeze the rostis together and immediately place on the heat. Cook for 10 minutes on a low heat, then turn over and cook for a further ten minutes until both sides are golden.
5.	Whilst the rostis are cooking, heat a pan to high, drizzle the pork with the red wine vinegar and olive oil and season, cook on high for 4 minutes on each side.
6.	Assemble your plate by adding a generous serve of red cabbage, 2 rosti each, and your pan fried pork.