Healthy Family, Happy Family (22 page)

Do not use a metal bowl as it may react with the vinegar and affect the colour of the slaw.

Store in an airtight container, refrigerate and use as needed, within 4 days.

Optional:
for a slightly nutty flavour, top the slaw with 1 tablespoon of sesame seeds that have been lightly toasted in a frying pan.

EP:
use 3 tablespoons Harmony Salad Dressing and optional cashews instead of sesame seeds.

Preheat the oven to 220°C (450°F). Peel and dice the sweet potato into 1.5cm (1⁄2in) cubes then place the sweet potato onto an oven tray lined with baking paper. Drizzle with 1 tablespoon of the olive oil and roast for 30 minutes or until golden brown. Remove from the oven, then transfer to paper towels to drain excess oil.

Meanwhile, in a jar mix together the apple cider vinegar, honey and 2 teaspoons of olive oil.

Wash and dry the salad leaves, then place in a large salad bowl. Wash the cucumber, halve it lengthways, slice it and place into the salad bowl.

Shake the dressing well to disperse the oil, before drizzling half of it over the mixed greens. Toss the salad then top it with lentils, sweet potato and avocado and drizzle with the remaining dressing.

If you want to cook dried lentils: use 1⁄2 cup dried green/brown lentils, rinsed, discoloured lentils removed. Place in a medium saucepan with 3 cups of water, bring to the boil, simmer for 10 minutes then turn off heat and soak the lentils for a further 20–30 minutes (this slow method of cooking should prevent them from splitting). Drain and allow to partially cool.

This salad is also great with 2 tablespoons of toasted pine nuts or 1⁄2 cup of marinated goat’s feta cheese.

EP:
instead of olive oil use rice bran oil; instead of honey use golden syrup or real maple syrup; instead of cucumber use celery; instead of mixed salad leaves use iceberg lettuce; and avoid avocado.

This antioxidant-rich salad can warm the heart of even the most avid salad hater. With its sweet mix of apple and sultanas and its nutty neighbours, it will be a hit at any barbecue or banquet. Feign amnesia if a friend asks for the recipe.

Toast the pine nuts in a dry frying pan on medium heat for 1–3 minutes, until golden (caution: they burn easily). Allow to cool.

In a large bowl, place the baby spinach, grated apple, carrot and sultanas and lightly toss. Mix the dressing to disperse the oil then add it to the salad just before serving. Top with pine nuts to serve. Store leftovers in an airtight container lined with paper towels in the fridge and use within 48 hours.

This high-protein salad makes fun finger food for children.

Wash the egg shells with warm water, then place them into a medium saucepan in plenty of water (you’ll be adding vegies soon). Cover with a lid and bring to the boil. Cook the eggs for 2 minutes then add the potatoes and cook a further 5 minutes, or until potatoes are cooked but firm. In the last minute, add the green beans and snow peas. Then strain them and place the eggs in cold water (this prevents the yolks from greying). Transfer the beans and snow peas to a separate bowl filled with ice-cold water (to keep their colour vivid).

Next, make the dressing by mixing the mashed anchovies with the pre-made dressing, in a bowl.

Place the potatoes, beans, snow peas, cherry tomatoes, olives and baby spinach into a large bowl. Top with the dressing and lightly mix. Transfer to serving bowls and top with tuna chunks or cooked salmon.

Your family will enjoy this colourful dish bursting with brain foods and vitamin D for strong bones. Arrange the skewer ingredients however you like.

fruit and vegetables such as:

Preheat the oven to 200°C (400°F). Soak the bamboo skewers in water for 20 minutes (this prevents them from burning during cooking).

Remove the skin from the fish and cut into small 1.5cm (1⁄2in) cubes. Place the fish on a plate and using less than one-third of the marinade, coat the fish and leave to marinate in the refrigerator for 15+minutes (up to one hour).

Meanwhile, in a medium saucepan, boil the rice for 10 minutes or the brown rice for 25 minutes (or according to packet instructions). Drain and set aside.

Remove the fish from the marinade. Your child, if old enough, may help you thread the food onto the skewers. Leave a large space at one end of the skewer, to use as a handle, and thread on the fish, alternating with the fruit and vegetables right to the other end. Using a pastry brush, baste the skewers with the leftover marinade from the bowl (be generous as you can pour a little of this cooked marinade over your rice when serving). Bake in the oven for 10 minutes or until cooked to your liking.

Timesaving tip:
cook 1 cup extra rice and freeze the leftovers in serving sized portions in plastic zip lock bags—and use it next time you need rice.

Families with fish allergies can try chicken or tofu (it will take longer to cook the chicken).

V&Vn:
use firm tofu instead of fish, marinated and cut into cubes.

Other suitable produce for poking includes red onion, green apple, yellow and green capsicum, spring onions (scallions) and green beans.

Save the rest of the marinade for Marinated Chicken Legs with Crispy Roast Potatoes or Lamb and Soba Noodle Stir-fry.

This dish supplies omega-3, dietary fibre, protein, iron, B group vitamins and antioxidants. Leave out the fish to make it vegetarian or slot the patties into a bun to make the world’s healthiest burger.

Preheat the oven to 200°C (400°F). Line a large baking tray with baking paper (you will probably need two trays).

Peel the sweet potato and dice it into small pieces (1cm/1⁄3in cubed pieces). In a medium steamer, steam the sweet potato for 10 minutes or until soft. Drain well then place in a food processor (if you don’t have a food processor, mash the sweet potato).

Next, drain the chickpeas and rinse thoroughly to remove the salt and indigestible sugars, and discard any discoloured chickpeas. Place the chickpeas into the food processor. Break up the chunks of tuna with a fork and add to the food processor. Dice the onion, mince the garlic and finely chop the parsley and add them to the food processor. Add half of the lemon juice and the soy milk, cumin, 2 tablespoons of the flour and 1 egg (save the second one for glazing). Add extra lemon juice to make the patties more moist if necessary. Process the ingredients until they are mostly smooth (leave some chunky bits) or mix the ingredients together by hand.

Put 1⁄3 cup of the flour onto a large plate. In a shallow bowl, crack open the second egg and lightly beat. Using a dessertspoon, scoop up a large ball of the mixture (enough to make a burger patty) and place onto the floured plate. Roll in the flour and dust off the excess while you shape the ball into a flattened burger patty. Using a pastry brush, brush on a little of the egg mixture to glaze the patty on one side and then put it face down onto the baking tray. Now brush the second side with egg. Repeat to make approximately 12 patties.

Place the tray (or trays) into the oven and bake for 15 minutes or until golden on the bottom side. Flip over the patties and cook for another 5 minutes if necessary.

If you’d prefer to cook dried chickpeas use 200g (7oz) and see ‘Cooking guide for legumes’.

The leftover patties can be frozen or used for lunch boxes or additional lunches (or make the World’s Healthiest Burgers with them). Pop them under the grill or in the toaster to heat.

This fibre-filled meal is rich in minerals and antioxidants and makes a fun lunch for the family.

Preheat the oven to 220°C (450°F). Line a baking tray with baking paper.

Cut the sweet potatoes lengthwise (boat shaped) and rub a small amount of olive oil onto the whole surface. Smear the cut side with minced garlic. Place them on the baking tray, cut side up. Roast for 20–30 minutes or until you can easily pierce them with a fork (they’re fantastic cooked for 30 minutes when they’re very soft and caramelising around the edges).

Place the sweet potato onto plates. You can cut a slit in them lengthways if desired. Then fill with tuna, sliced avocado, olives and top with coriander and a squeeze of lemon. Season with ground black pepper if desired. Serve them with a side of salad to make the meal larger.

Alternative fillings: fill with warmed baked beans then top with a dollop of plain Greek yoghurt and a sprinkling of fresh herbs. Serve sliced avocado and smoked salmon on the side. Use 1 can ‘no added salt’ baked beans or Breakfast Beans.

V&Vn:
omit the tuna.

EP:
top the baked sweet potato with rice bran oil (instead of olive oil) and use tuna, iceberg lettuce and Harmony Salad Dressing.

Make a healthy, mineral-rich burger with Tangy Tuna Patties and add whatever ingredients you like.

sauce of choice, such as:

other ingredients of choice, such as:

Cut open the bread rolls and spread them with sliced avocado (see ‘Avocado tips and tricks’). Top each roll base with a tuna patty and then add your favourite sauce, dark leafy greens and other ingredients. Place the second half of the bun on top and cut in half.

This tasty stir-fry is rich in folate and other B group vitamins, omega-3, dietary fibre and protein for brain power and toned muscles. Loads of spring onions and bean sprouts make this stir-fry delicious and a powerhouse of nutrients.