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.

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.

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.

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.

Bulgur Wheat Tart with Feta, Tomato, and Basil

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!

Bulgur Wheat Tart with Feta, Tomato, and Basil

Serves 6
Prep time 20 minutes
Cook time 40 minutes
Total time 1 hour
Dietary Vegetarian
Misc Pre-preparable, Serve Cold, Serve Hot

Ingredients

  • 1 cup Bulgur Wheat (coarse)
  • 1 cup Boiling Water
  • 2 Spring Onions (thinly sliced)
  • 1 clove Garlic (crushed)
  • 1 Medium Zucchini (diced)
  • 60g Feta (cut into cubes)
  • 1/3 cup Cottage Cheese
  • 4-5 Eggs
  • 5 Cherry Tomatoes (cut in half)
  • 5 leaves Basil (coarsely chopped)
  • Parmesan Cheese (freshly grated)
  • Iodised Salt and Cracked Pepper

Directions

1. Soak the bulgur wheat in the boiling water for 15 minutes.
2. Season the bulgur wheat and press into a 24cm flan dish and up the sides.
3. Cook the sliced spring onions, zucchini and garlic in a non-stick pan until dry.
4. Spread the vegetable mix over the bulgur wheat base.
5. Place the tomato halves evenly around the base.
6. Whisk the eggs and add the feta and cottage cheese to this mix.
7. Pour the egg and cheese mix over the vegetables.
8. Sprinkle over the chopped basil and grate a small amount of parmesan over the top. Season with cracked pepper.
9. Place in an oven at 180C and bake for 40 minutes.

 

Build Your Own Grainy Salad, with basil and mint dressing

Grainy SaladThis isn’t a recipe as such, more like a list of ingredients you can choose from to build your own.

If you start with a good wholegrain base, add this delicious and easy to make dressing, and throw in any fresh ingredients you happen to have in your fridge you really can’t go wrong with this fresh and tasty dish.

 

The Grainy Base

Grains contain carbohydrates that provide us with energy to get us through the day, as well as B vitamins that help with energy metabolism, fibre to keep us regular, and essential minerals like zinc and magnesium.  For something quick try bulgur wheat; a form of whole wheat that just requires soaking.  Or use wholegrain pasta or brown rice for extra fibre.  We used barley for its nutty flavour.  For coeliacs or those with a gluten sensitivity buckwheat is a great choice.

The whatever you have in your fridge/pantry bit

-use and finely chop any of the following ingredients, in any combination:

  • Spring Onions
  • Tomatoes
  • Cucumber
  • Celery
  • Capsicum
  • Sweetcorn
  • Grated Zucchini
  • Toasted Pumpkin/Sunflower/Sesame Seeds

The Dressing

The dressing is really easy to throw together and once made you can add as much as you want to your choice of grain and vegetable base.  If you want to add protein in the form of meat to your meal, just stir through some of the dressing to either strips of stir fried beef or chicken at the end of cooking.

Build Your Own Grainy Salad, with basil and mint dressing

Ingredients

  • 4 handfuls Fresh Spinach
  • 1 handful Fresh Basil
  • 5 Large Mint Leaves
  • 5 Sundried Tomatoes
  • 1 juice Lemon
  • 2 tablespoons Olive Oil
  • Salt and Cracked Pepper
  • 1 handful Walnuts (chopped and toasted, and added after processing)

Directions

1. Place all the ingredients in a food processor and pulse briefly.
2. Add as much dressing to your finished salad as suits your taste.
3. Optional - add some reserved dressing to strips of cooked chicken or beef for extra protein.