Spinach and Feta Kumara Quiche

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

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.

Parsnip and Haloumi Rosti with Braised Red Cabbage and Pork

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

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.

Honeyed Yam and Buckwheat Salad

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

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.

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.

Pear and Balsamic Pork Bulghur Salad

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious salad. This is a great way to get one of your 5+ a day fruits into your evening meal.  The pear gives this salad a crunchy sweetness, and along with the walnuts, bulghur wheat and the lean pork, this dish is a great combination of healthy carbohydrates, protein and fats. Go in store to find the ingredients!

Pear and Balsamic Pork Bulghur Salad

Serves 4
Prep time 20 minutes
Cook time 10 minutes
Total time 30 minutes

Ingredients

  • 2 spring onions
  • 1 cup bulghur wheat
  • 1 cup boiling water
  • 4 Large pears
  • 500g pork schnitzel
  • salt and pepper
  • 1/4 cup balsamic vinegar
  • 50g gruyere cheese (sliced thinly)
  • 1 cup walnut pieces (toasted)
  • 2 cups mesclun salad leaves

Directions

1. Slice the spring onions thinly on an exaggerated diagonal.
2. In a bowl, add the bulghur wheat and spring onions, then pour over the boiling water, cover and set aside to let cool.
3. In a non-stick pan dry toast the walnut pieces for approximately 3-5 minutes, moving regularly to avoid over colouring, then allow to cool.
4. Grate two of the pears and squeeze out the juice through a sieve, keeping the juice.
5. Season the pork and heat a small amount of oil in a thick bottomed pan, add the pork schnitzel and sear for 30 seconds on both sides.
6. Pour over the top of the pork the balsamic vinegar and pear juice, bring to the boil and simmer for one minute.
7. Take out the pork and allow the juices to reduce for another minute to make the glaze.
8. Using a vegetable peeler, peel the gruyere cheese into long thin strips. Core and halve the remaining two pears and slice thinly on a diagonal.
9. Toss the walnuts, sliced pear, cheese and mesclun lightly through the bulghur wheat.
10. Slice the pork schnitzel. To serve, place the pork strips on top of the salad and drizzle with the balsamic glaze.

Mexican Spinach Quinoa

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious Mexican recipe. Spinach is a great additive to any dish.  It is quick and easy to use, and full of nutrients like vitamin C, iron and fibre.  This is a quick and easy meal, full of protein and Mexican inspired flavours.  Consider this a healthier version of nachos. Go in store to find the ingredients!

Mexican Spinach Quinoa

Ingredients

  • 1 tablespoon oil
  • 3 cloves garlic
  • 1 bunch spinach
  • 1 1/2 cup chicken stock
  • 1 1/2 cup quinoa and amaranth mix
  • 1 can plain diced tomatoes
  • 1 can black beans (rinsed and drained)
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 Large onion
  • 400g chicken breast
  • 1 handful jalapeno, diced
  • 1 handful fresh coriander, roughly chopped
  • 4 heaped tablespoons low fat greek yoghurt
  • 1 lemon (chopped into wedges to serve)
  • salt and pepper

Directions

1. Finely mince the garlic, and wash and roughly chop the spinach.
2. In a large non-stick pan add a drizzle of oil and cook the garlic for 1-2 minutes, then stir in the chicken stock, quinoa, chopped spinach, tomatoes, black beans, smoked paprika, cumin, and coriander powder. Bring the mixture to a boil, then cover and simmer for approximately 15 minutes. Take the lid off and cook for a remaining 5 minutes or until the quinoa is cooked.
3. While the quinoa mixture is cooking, dice the onion and chop the chicken into 2cm cubes.
4. In a separate pan brown the onion in a drizzle of oil, then add the chicken. Once juices run clear the chicken is cooked.
5. Once the quinoa mixture is cooked, stir the chicken, onion and jalapenos into the quinoa mix, and sprinkle over the fresh coriander.
6. Season with salt and pepper to taste, then serve with some greek yoghurt and lemon wedges.

Asian Inspired Green Bean and Lamb Stir-Fry

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious dinner recipe. Eating seasonally is a great way to get the freshest vegetables.  Choosing a vegetable like green beans and basing your meal around it opens you up to new recipes, ideas, and flavours, as well as helping you get those ‘greens’ into your day. Go in store to find the ingredients!

Asian Inspired Green Bean and Lamb Stir-fry

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

Ingredients

  • 400g green beans
  • 1 red capsicum
  • 4 Large handfuls of basil leaves
  • 1 juice lemon
  • 500g lamb steaks
  • salt and pepper
  • drizzle olive oil
  • 1 packet Pad Thai brown rice noodles
  • 6 cloves garlic
  • 1/2 fresh red chilli
  • 3 tablespoons sesame oil
  • 4 tablespoons light soy sauce
  • 1 Medium onion

Directions

1. Let the lamb steaks come to room temperature and season them with salt and pepper.
2. In a medium non-stick frying pan heat a drizzle of oil and saute the lamb steaks for 2-3 minutes a side for medium rare, or to your liking.
3. Remove the lamb from the pan and leave to rest for 10 minutes before slicing.
4. Place the rice noodles into a pan of boiling water and boil for 3-4 minutes until tender but still firm. Drain and rinse with cold water and set aside.
5. Crush the garlic and de-seed and mince the chilies. Finely slice the onion and capsicum, and trim and chop the beans into three.
6. Heat the same pan that you used to cook the lamb, and add the sesame oil.
7. When the oil is hot, add the chilies and garlic. Stir fry for about 30 seconds then add the sliced onions and cook for a further 3-4 minutes.
8. Add the light soy sauce, capsicums, and green beans. Keep stir frying for another 1 minute.
9. Toss the basil into the pan along with the sliced lamb, and then immediately turn off the heat.
10. Re-rinse the noodles in cold water and then stir them through along with the lemon juice, and garnish with more basil.

Stuffed Capsicums with Parmesan Polenta

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious dinner recipe. Capsicums are a great source of vitamin C and other antioxidants.  They add a freshness to any dish, and teaming a vitamin C rich food with this iron rich dish of mince and beans is a great way to help you get your daily iron intake. Go in store to get the ingredients!

Stuffed Capsicums with Parmesan Polenta

Serves 4
Prep time 15 minutes
Cook time 20 minutes
Total time 35 minutes

Ingredients

Stuffed Capsicums

  • 4-6 capsicums
  • 1 onion
  • 2 tablespoons cumin seeds
  • 1 carrot
  • 1 zucchini
  • drizzle olive oil
  • 300g mince
  • 1 can black beans (washed and drained)
  • 1/4 cup tomato paste
  • 1 teaspoon smoked paprika
  • 1/2 cup grated parmesan

Parmesan Polenta

  • 2 cups boiling water
  • 1 cup trim milk
  • 1 cup quick cook polenta
  • 3/4 cups grated parmesan
  • drizzle olive oil
  • 1 handful diced parsley
  • salt and pepper

Directions

1. Preheat the oven to 180 degrees C fan bake.
2. Chop the capsicums in half length-ways and remove the stem and the seeds. Place them on a baking tray lined with baking paper, cut side down, and place in the oven for 10 minutes.
3. While the capsicums are cooking, dice the onion and grate the carrot and zucchini. In a non-stick pan heat a dash of olive oil and soften the onions and cumin seeds. Add the mince and cook until just browned. Add the beans, carrots, zucchini, smoked paprika and tomato paste, and mix well. Season to taste and remove from the heat.
4. Fill the baked capsicums with the mince mixture, heaping it up over the edge of each capsicum half. Sprinkle with the ½ cup of grated parmesan and put back into the oven and grill for a further 5-10 minutes.
5. While the capsicums are cooking, prepare the polenta.
6. In a large saucepan add boiling water and the milk and bring to a simmer. Add the polenta in a steady stream whilst whisking.
7. Continue to whisk vigorously on a low heat until polenta becomes thick (approximately 5 minutes).
8. Stir in parmesan and olive oil, and season to taste.
9. To serve, spread a layer of polenta onto a plate and top with the stuffed capsicums and a sprinkle of fresh chopped parsley.