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.
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.
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.
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.
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.
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.
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.
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.
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.
Add both the kumara and carrot to the pan, stirring through.
Continue to stir the vegetables for a further minute to completely coat them with the spices.
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.
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.
Puree the soup using a stick blender (or normal blender), adding the milk to thin it to your preferred consistency.
Season with salt and pepper.
Ladle the soup into serving dishes, sprinkle with the seeds and some rough chopped coriander, a drizzle of yoghurt, and serve with wholegrain bread.
This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious Tomato pasta.Tomatoes are a great source of the powerful antioxidant Lycopene. When tomatoes are cooked our ability to absorb the lycopene is enhanced, so this quick and fresh Italian inspired pasta is not only flavoursome but incredibly good for you as well! Go in store to get the ingredients!
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.
Chocolate mousse is traditionally such a rich and decadent dessert. This is a great alternative where you still get that richness and decadence without all the extra creams and sugars. It also has the benefit of having chia seeds in it, which are rich in omega-3 fatty acids. This recipe is a great option for anyone following a dairy-free or egg-free diet as well.
Pumpkin is cheap and plentiful at the moment and this is a delicious alternative to a traditional winter pumpkin soup. It has a little extra warmth and the subtle Thai flavours of coconut and coriander. Enjoy with a side of crusty bread.
Hummus is a great alternative to spreading butter or mayonnaise on your sandwich, a dip with veggie sticks and crackers, or an accompaniment to wraps/pita bread. It’s also really quick and easy to make, especially if you have a tin of chickpeas lurking in your pantry. Tahine may be the ingredient you’re missing if it’s a spur of the moment decision to make, but make it anyway – just add more lemon juice or cumin and it tastes just as good! In fact, if you’re pregnant, leave out the tahine (ground sesame seeds are highly susceptible to listeria), and enjoy your own made hummus whilst you abstain from the shop bought variety!
For that homemade quiche fix without the hassle of preparing pastry, bulgur wheat provides a quick and healthy base that does away with the butter. Other vegetables can be added in place of zucchini (eg. mushrooms, capsicum) with feta cheese and basil as your base flavours. Nutritionally, eggs are a complete source of protein, and provide omega-3 fatty acids, iron, anti-oxidants, vitamin A and D, folate and other vitamin Bs. This recipe is great served warm and cold!