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.

Salmon and Asparagus Fettucine

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

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.

Wasabi and Sesame Salmon Bowl

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

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.

Clam Chowder

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

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.

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.

Fish Tortilla with Sweetcorn Salsa

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious sweetcorn recipe. Sweetcorn is a great tasty source of fibre. With this recipe we have teamed it with white fish, which is a lean healthy source of protein, and so quick to cook. With all the other vegetables and the corn tortillas, you are getting a variety of different flavours and nutrients in one easy to prepare dish. Go in store to find the ingredients.

Fish Tortilla with Sweetcorn Salsa

Serves 4
Prep time 15 minutes
Cook time 5 minutes
Total time 20 minutes

Ingredients

  • 1 packet corn tortilla
  • hummus
  • 600g white fish
  • 2 tablespoons flour (wholemeal preferred)
  • pinch salt and pepper
  • 1 handful finely chopped parsley
  • dash olive oil
  • 1 lemon (chopped into wedges to serve)
  • 4 cobs of corn
  • 2 tomatoes
  • 1/2 cucumber
  • 100g feta cheese
  • 1/2 red onion

Directions

1. Leaving the corn in the cob, steam in the microwave for 3 minutes per 2 cobs. Leave the corn cobs to cool whilst dicing the other ingredients.
2. De-seed the tomatoes, then dice, along with the cucumber, feta and red onion, into small squares. Once corn is cooled it will be easy to hull by slicing off the kernels with a sharp knife.
3. Mix all the salsa ingredients together.
4. In a large snap lock bag put in the flour, salt, pepper and parsley.
5. To prepare the fish, first pat dry with a paper towel. Cut the fish into 10cm long chunks and place into the bag. Blow the bag up with air until it is plump.
6. Seal the bag and shake the fish around, making sure it has an even covering, being careful to ensure it stays sealed.
7. Heat the olive oil in a non-stick pan and then put in the fish portions, making sure they sizzle slightly. Cook the fish for 2 minutes each side until it is opaque on the inside (if you have chosen thicker fillets of fish then it will be more like 3 minutes on each side). The fish may need to be done in two batches depending on the size of the fry pan.
8. Warm the tortillas as instructed on the packet. This family friendly meal can be served up at the table with a layer of hummus, some delicious corn salsa, topped with the tasty fish and a squeeze of lemon, before folding up the tortilla.