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Rainbow Vegetable Skewers

  Wanting more ways to incorporate vegetables into your families diet to get your 5+ a day? These rainbow vegetable skewers are an easy way to increase your vegetable intake and kids love them! I try to use as many different coloured veges as possible so I’m getting a wide variety of vitamins, minerals and anti oxidants, we should be loading up on these. Other vegetables that can be added to the kebabs are mushrooms, eggplant, broccoli, beans, pumpkin, sweet potato and brussels sprouts. Vegetable skewers are a perfect side dish or snack that are packed with tons of flavour. They can also be cooked on the BBQ. Rainbow Vegetable Kebabs Save Print Prep time 20 mins Cook time 15 mins Total time 35 mins Recipe type: dinner Serves: 8 Ingredients 4 cherry tomatos, sliced in half 1 red capsicum, cut into chunks 1 carrot, cut into chunks…

Quinoa and Vegetable Stir Fry

Stir Fry’s are a fantastic way to get several servings of vegetables in a meal, use up vegetables in the fridge before they go off and also include your favourite picks.  Asparagus is back in season but it doesn’t hang around for long so make the most of this vitamin packed anti inflammatory vege! Asparagus is an excellent source of Vitamin K and Folate. 1 cup of cooked asparagus contains 1/3 of your daily copper needs and is also a source of Vitamin B1 and selenium.  Store asparagus in the refrigerator with the cut ends covered in moist paper towels. This recipe is fibre rich and full of flavour.  It tastes better the next day and can be made in large batches to enjoy over the week for lunch or dinner when you are pressed for time. Visit 5ADay for more asparAgus recipes and nutritional info. Jx Quinoa and Vegetable Stir Fry…

Massaged Kale Salad

Kale, not just for green smoothies, you can also use this nutrient powerhouse in your salads! As Kale is course and tough the best way to make it palatable is to massage it.  Yes, literally give it a good massage to soften it up and turn it into your new favorite salad base.  Of course you will need a tasty dressing and the one in this recipe is a winner. Use the massage kale as a side dish or pile lots of your favorite foods on top and create an epic salad. Salad Ingredients: 1 bunch of kale 1 cup edamame beans 1/2 red onion, sliced 1/3 cup walnuts 1/2 avocado, sliced Dressing:  1/2 cup freshly grated Parmesan cheese 2 cloves of garlic, minced 1/2 cup extra-virgin olive oil Juice of half a lemon 2 Tbsp Balsalmic vinegar Salt and Pepper to season Method: 1. Remove spine from the kale leaves…

Mini Eggplant Pizzas

This is an easy recipe to make for dinner served alongside a salad or it can be served as an appetiser for a party.  You can add extra vegetables to the pizzas or leave out the cheese for a vegan option. Recipe makes approximately 12 mini pizzas. Ingredients 1 eggplant 1 chili, diced finely (optional) 1/4 cup of pesto 1/4 cup of parmesan cheese 2 tomatoes 1 bunch of fresh basil Salt & pepper Extra Virgin Olive Oil to drizzle over pizzas. Directions 1. Preheat oven to Fan Bake 180C. Line an oven tray with baking paper. 2. Slice the eggplant into 1cm thick slices and place onto the baking tray. 3. Spread pesto on each eggplant slice and sprinkle with parmesan. 4. Chop up the tomato into small cubes and dice the chili finely.  Place ingredients evenly onto the eggplants slices. 5. Top each slice with a basil…

French Bean Salad

My best friends Mum made this dish one night when I had dinner with her and it is something I have re created several times since as it is so delicious!  The combination of mustard, vinegar and capers is beautiful – a little bit tangy, sour and the crunch of the beans is a lovely texture.  I would say that this dish is best used as a side dish and not a main.  The perfect accompaniment to a BBQ meal, Sunday Roast or with some vegetable protein. This recipe is taken from a  Jamie Oliver cook book so a big thank you to him.  The original recipe does not include spinach, however, I have added some in for extra nutrients. This recipe is gluten free, vegan, dairy free, nut free and sugar free so suitable for everyone. Ingredients: 4 handfuls French beans, stalk ends removed 1 handful spinach leaves, chopped…

Cauliflower Pizza Base

A few months ago I posted a recipe for a gluten free pizza base which is a staple in my household. After making this pizza almost every week I thought it was time to try a new recipe. I have been experimenting with this cauliflower pizza base, which needed to be altered a few times before sharing but I have finally perfected it. If you are like me and love the taste of pizza but struggle to enjoy it due to the additives, gluten and heavy dough causing havoc in your body then this healthy twist will go down a treat. The sesame seeds give it a crunchy and chewy texture and the garlic and pesto add a flavorsome kick.  The cauliflower is hard to taste in this pizza base which makes it a great option for fussy children who do not like the taste of vegetables. Get creative…

Fruit Whip featuring Yonanas machine

After hearing lots of talk about a Yonana machine I decided to purchase one and have to say I’m pretty happy I did. For anyone who is unsure of what a Yonana is, it is a machine that makes it possible for vegans, any one who is dairy free or lactose intolerant and those of us who are more health conscious to enjoy frozen desserts similar to ice cream/sorbet/frozen yoghurt.  All you need is frozen fruit as a base, along with your favourite topping, mine is dark chocolate and pistachios.  Other fruits that process well through this machine are frozen berries, peaches, apricots, mangoes apples and cranberries. This is an excellent way to make healthy treats for your family, especially children as they are able to help – the machine is that simple.  In my opinion it tastes a lot better than  processed ice cream and it’s guilt free. For…

Broccoli, Feta and Pine Nut Fritters

Broccoli is a favourite staple in my house.  I am always trying to find new ways to include it in my diet as it is a powerful superfood with high nutritional value. These fritters are the perfect way to enjoy broccoli even for non broccoli fans. The fritters are creamy and soft on the inside and the toasted pine nuts give them a beautiful crunchy texture. Like most fritters they taste best straight out of the frying pan. I drizzled these fritters with lemon juice and served them with grilled salmon and a leafy green salad, a perfect combination. Enjoy these as a snack or include with your dinner for a meat free, high protein and high fibre meal. Gluten free* Ingredients (makes 8 fritters) 1 medium sized broccoli 3 garlic cloves, finely chopped 4 eggs 1 small bunch of parsley, chopped 150 grams of gluten free flour or buckwheat flour…

Summer Antioxidant Salad

Eat the rainbow – this salad is packed with colourful fruit, vegetables, nuts and seeds to give you an antioxidant boost and help nourish your body from the inside out. The pomegranate adds a beautiful crunch, nuts provide you with essential omegas and the spinach a good dose of iron and vitamin C. With Christmas coming up this is the perfect salad to serve on Christmas Day, is guilt free and looks beautiful once prepared. Ingredients: 3x cups of raw baby spinach leaves 1/4 purple cabbage, shredded 1/2 pomegranate, seeded 1x tomato, sliced 1/4 cucumber, sliced 1/2 orange, sliced 1/2 yellow capsicum, sliced 10 strawberries, cut in half Handful of nuts and seeds (we used brazil nuts, pumpkin seeds and walnuts) Dressing: 1/4 cup extra virgin olive oil 3 Tbsp  flaxseed oil Juice of one lemon 2 Tbsp balsalmic vinegar Himalayan salt and pepper to season Method: Prepare all of the fruit,…

Mexican Rice Quinoa Bowl

Mexican Rice Quinoa Bowl One of my favourite cuisines is Mexican food. This recipe is inspired by the spanish rice you get at Mexican restaurants. This is such an easy recipe to make and it is also inexpensive. It is a great warming winter meal that tastes so fresh with the lime juice and coriander. This meal takes minimal effort to put together and its packed with heaps of protein from the quinoa and beans. You can add chicken to this recipe it if you didn’t want the vegetarian option. This meal can also be served with tacos or burritos. Ingredients  1 cup of brown rice 1 cup of quinoa 1 can of kidney beans 2 tomatoes 1 avocado 1 handful of coriander Olive oil or hemp seed oil 1 lemon or lime Salt and pepper Method 1. Add two cups of water to a medium sized pot. Add a pinch of…

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