Healthy Family, Happy Family (21 page)

Meanwhile, toast the bread and drizzle with a little olive oil, or spread sparingly with butter or Parsley Pesto. Cut each piece of toast into approximately 4 dipping sticks.

Using a blender or food processor, blend the soup in batches to make a smooth soup. Add another 1⁄2 cup or more of water if necessary. Serve in bowls and, if desired, top with chopped fresh herbs such as coriander or parsley.

V&Vn:
If you’re vegetarian, check the ingredients of Thai red curry paste before buying, as some contain dried shrimp.

If you want to make it spicy, add a little more curry paste (1 tablespoon).

GF:
use gluten-free powdered stock and curry paste.

EP:
leave out the red curry paste and, if non-vegetarian, use 6 or 7 cups of Homemade Chicken Broth instead of the water and powdered stock.

A creamy favourite that has two new additions—new potatoes that are lower GI than their big brothers and lentils for protein and added mineral oomph.

First, prepare the dried lentils by rinsing them thoroughly in a large bowl of water, then strain them and remove the discoloured ones. Set aside. In a stockpot or very large saucepan, heat a splash of olive oil on medium heat and lightly fry the leeks and onion for 5 minutes or until softened. Then add the garlic and sauté briefly.

Now add to the saucepan the lentils, water, powdered stock and potatoes and mix. Cover and bring to the boil. Reduce heat to low and simmer for 20 minutes or until potatoes and lentils are soft, stirring occasionally. Remove from the heat and allow to cool for 5 minutes.

Meanwhile, wash the parsley and shake off the excess water. Finely chop the leaves and discard the stems. Add the shredded parsley to the soup.

Toast the bread and top with a drizzle of olive oil or a scrape of butter or Parsley Pesto. Cut into dipping sticks.

One batch at a time, process the soup in a blender or food processor until smooth. Serve with the dipping sticks.

EP:
use rice bran oil instead of olive oil and preferably use either a sprinkling of sea salt or, if non-vegetarian, 4 cups of Homemade Chicken Broth instead of the water and powdered stock.

GF:
Use gluten-free powdered stock or, if non-vegetarian, use Homemade Chicken Broth instead of the water and powdered stock. Omit the wheat bread.

The water chestnuts give this meal a fabulous crunch and using light coconut cream (instead of light coconut milk) makes it a milder-tasting curry for the kids.

Bring a saucepan of water to the boil and cook the rice for 10 minutes (do a larger batch if desired and then freeze the leftovers). Drain and set aside.

Meanwhile, heat a splash of olive oil in a wok or large non-stick frying pan and cook the curry paste on low heat for 1 minute until fragrant. Add the mushrooms, beans, capsicum, coconut cream, water, stock powder, water chestnuts and lychees and
mix. Simmer gently for 5 minutes, until the beans soften. Serve on a bed of rice. (Thanks Sue Tierney for this modified recipe.)

This makes a great fish dish: use 1 large piece of boneless white fish such as flathead, diced. Then roll the fish in brown rice flour and lightly fry the pieces for 2 minutes (before cooking the curry paste). Do not overcook the fish or it will go mushy.

If you are following Menu 4, cook 3 cups of basmati rice in plenty of water and freeze leftovers in meal-sized portions in plastic zip lock bags.

Young children might prefer their dinner served without the liquid part of the curry—just the beans and other ingredients picked out and served on a plain bed of rice. If children don’t like lychees, try pineapple pieces next time.

Store the jar of leftover Thai red curry paste in the freezer—it’s easy to scrape out the frozen paste with a spoon whenever you need it. Freeze the remaining coconut cream in a labelled jar. And if vegetarian, don’t forget to check the ingredients of curry paste before buying, as some contain dried shrimp.

Soba noodles are delicious buckwheat noodles. If you’re not vegetarian you can serve this meal with chicken or fish, or have it on its own.

Bring a saucepan of water to the boil and add the noodles. Boil the noodles for 3 minutes only (or as described on the packaging). Drain and rinse in cold water then coat them with the oil to stop them from sticking together.

Next, heat a wok or large frying pan to high heat, then add all of the vegetables except for the bean sprouts. Add the marinade and stir using a wooden spoon for 2 minutes only. Add extra marinade if desired. Stir in the bean sprouts. Remove from heat and serve on a bed of soba noodles that have been refreshed with hot water.

EP:
use rice bran oil instead of extra virgin olive oil and don’t use the marinade (use rock salt instead) or red capsicum (use celery instead).

GF:
soba noodles usually contain wheat so check the label and alternatively use gluten-free buckwheat noodles or rice noodles.

This unique risotto uses low GI basmati rice and chlorophyll-rich mint and peas.

Heat a splash of olive oil in a large saucepan and cook the onion and garlic for 2 minutes on high heat or until the onions are translucent. Add the uncooked rice and mix to coat the grains in the oil. Cook for 2 minutes.

In a bowl, mix together the powdered stock and hot water. Then add 1 cup of this stock to the saucepan and cook until nearly absorbed (on high heat this absorbs quickly, but you need to stir often to avoid burning. If necessary, reduce the heat to medium to avoid burning). Repeat until all of the stock is added. The whole process should take about 12–14 minutes.

When most of the stock has been absorbed, add the peas, cover with a lid and cook for 3–4 minutes or until heated. Cook until the rice tastes cooked but is still slightly firm. Turn off the heat and stir in the parmesan, mint and lemon juice to taste, and add ground black pepper if desired. Top with a small mound of parmesan for presentation.

Make this risotto dairy free by omitting the parmesan cheese. You can use soy cheese or add 1⁄2 cup of soy milk during the absorption phase (reduce the liquid stock by 1⁄2cup).

GF:
buy gluten-free stock; if using soy milk, choose ‘malt free’.

Use freshly juiced lemon; don’t use older lemons that have been cut and left in the fridge for more than a day as they will be too bitter.

Strawberries, a member of the rose family, are in season from late autumn until midspring. However, you’ll want to whip up this sweet antioxidant-rich salad at any time of the year. It’s a winner at barbecues and dinner parties. Use grated apple if strawberries are out of season and team this salad with meat dishes such as My Favourite Lamb Cutlets. See notes.

In a small frying pan, lightly toast the pine nuts for 1–2 minutes. Keep a close eye on them to ensure they don’t burn. Remove from the pan and allow to cool.

Wash and dry the baby spinach leaves and place them in a large bowl. Wash the strawberries in another bowl, cut off the tops, dice them and place them into the salad bowl.

Just before serving, vigorously mix the dressing and then drizzle some over the salad portion you are using today (there might be enough for 2 meals). Toss the dressed salad lightly. Top with pine nuts and serve onto plates. You can add any spare herbs such as mint or chopped coriander if desired. Cover and refrigerate the leftovers.

Optional:
add 1⁄3 cup mint leaves to the salad. Dressed mint leaves will go brown overnight so use them today (don’t leave them with the leftover salad).

EP:
omit the strawberries and alternatively use 1 large firm pear (peeled and thinly sliced).

Beetroot is rich in betaine which boosts the feel-good chemical serotonin, plus pigmented phytochemicals to protect your DNA from damage. Teamed with the goodness of lemon, apple and carrot, this salad is a tasty way to promote good health and wellbeing.

Using a large grater, grate the carrots, apples and beetroot. Transfer to a non-metal bowl. Add the lemon juice, orange juice and a handful of sultanas and toss until well combined. Top with sesame seeds.

If you’d like to toast the sesame seeds, heat a small frying pan on medium heat and dry fry them for 1 minute or until golden (watch them closely to ensure they don’t burn).

[* See storage tips for fresh beetroot]

This vegetarian salad is a good source of vitamins A and C, iron, potassium and calcium for strong bones and glowing skin. Make this tabbouli not like tabbouli at all by swapping the tomato for 1 firm, diced mango.

Mix together all ingredients and serve in wraps, burgers and sandwiches or as a side salad.

EP:
Use 1 bunch parsley, 2 spring onions, 2 teaspoons rice bran oil and 2 teaspoons apple cider vinegar. Optional: 1⁄2 cup freshly cooked basmati or brown rice.

This fresh version of coleslaw is not only tasty and sweet, it’s got skin-saving ingredients that are great for your complexion. It’s perfect with chicken, pork, barbecued meats or fish, or use it with a tofu patty to make a vegetarian burger.

To make the dressing, place the honey, apple cider vinegar and olive oil into a jar, put on the lid and shake vigorously.

Peel and grate the apples into a large non-metal bowl. Vigorously shake the dressing to disperse the oil then add 2 tablespoons to the grated apple and mix thoroughly (this should prevent the apple from turning brown). Add the cabbage, celery, and 1 tablespoon of the re-shaken dressing. Mix well.