Toasted Muesli

When choosing a breakfast cereal the best one to look for is one that is high in fibre and low in sugar, however this is easier said than done as many breakfast products on the market may appear healthy and yet actually have more sugar than we expect/need, either in the form of too much added dried fruit or refined sugars for that crunchy texture.  One way to get around this is to make your own, as well as giving you the opportunity to personalise your breakfast to your liking.  Our toasted muesli recipe is so moreish that you’ll want to have it as an afternoon snack as well, and being jammed packed full of healthy fats curtesy of all the nuts and seeds it would certainly be a great snack option too.

This recipe doesn’t have any quantities as we have found it is best to choose your container first and fit the quantities around that.  The hero of this recipe is of course oats, which are not only heart healthy, but full of fibre and protein.  Feel free to omit any ingredient you are not keen on, and if you like dried fruit then they can be added once cooled.

Toasted Muesli

Ingredients

  • wholegrain oats
  • pumpkin seeds
  • sunflower seeds
  • sesame seeds
  • walnuts
  • flaked almonds
  • shredded coconut
  • canola oil
  • honey
  • an orange

Directions

1. Choose an airtight container you wish to store your muesli in.
2. Fill the container to about a 3/4 height with the oats.
3. Add the remaining ingredients, minus the coconut, so that when mixed together they are appealing and nearly fill the container (leaving room for some coconut).
4. Add 3 tablespoons of oil and a tablespoon of honey to a large oven tray and place in a 160 degree oven to warm through.
5. Tip the muesli ingredients onto the warmed tray and mix with the oil and honey. Place back in the oven for ten minutes.
6. After ten minutes stir the mixture with a spatula, making sure to scrape the bottom, then place back in the oven. Repeat this two more times or until ingredients begin to look like they are taking on some colour.
7. Now add the shredded coconut, mix through and place back in the oven for another ten minutes.
8. Once the coconut has begun to colour pull out the tray, then add the zest of the orange and mix through.
9. Allow to cool and then place in the container for storage.

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!

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.

White Fish and Paprika Chips with Minted Peas

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

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.

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.

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.

Miso Ginger Tofu

If you’re having a meat free evening tofu is a great protein alternative.  Not only is it also a decent source of calcium, it’s pretty good for iron and iodine too.  The best tofu to choose here is a firm calcium-set one.  Tofu can be fairly flavourless so the other ingredients are the real stars of this recipe. Feel free to go nuts on the ginger and garlic.

Miso Ginger Tofu

Serves 2
Prep time 15 minutes
Cook time 20 minutes
Total time 35 minutes
Dietary Vegetarian
Meal type Main Dish

Ingredients

  • 1 packet Miso (dilute in 1/4 cup boiling water)
  • 3 tablespoons Rice Wine Vinegar
  • 3 tablespoons Milk
  • 1 tablespoon Freshly Grated Ginger
  • 4 cloves Garlic
  • 3 tablespoons Sesame Oil
  • 300g Firm Tofu
  • Toasted Sesame Seeds (for garnish)
  • Sliced Spring Onion (for garnish)

Directions

1. Process all ingredients, apart from the oil and tofu, in a blender, then slowly add the oil whilst continuing to blend.
2. Slice the tofu into strips and coat in the mixture, leaving some mixture aside.
3. Grill the tofu for ten minutes, flip over, then add the remaining miso glaze. Grill for another ten minutes.
4. Toast the sesame seeds in a dry pan, and chop the spring onions. Place the tofu on wilted greens and your favourite noodles. Garnish with the seeds and onions before serving.

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!