Mandarins are one of our favourite Winter fruits, not only are they great to have as a snack but they add so much sweetness to a salad. This simple and colourful salad is refreshing served for lunch or dinner. The mandarins and cranberries sweeten it and the kale and walnuts add crunch. The salad is topped with feta cheese and a mustard and honey dressing.
Mandarins are high in vitamin C which helps to boost immunity and fight off those winter colds, make sure you are incorporating this fruit in your diet over the colder months.
For more great mandarin recipes, tips and serving suggestions follow 5+ A Day on Facebook, Instagram and Twitter.
Mandarin, Kale and Cranberry Salad
- 2 mandarins, peeled and broken into individual segments
- 3 cups kale, washed, stalks removed and finely chopped
- ¼ cup walnuts, finely chopped
- ¼ cup feta cheese, finely chopped
- ½ cup dried cranberries
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 tablespoons honey
- 1 teaspoon Dijon mustard
- Pinch of salt
- First, make the dressing by whisking together all of the ingredients in a small bowl.
- Place the salad ingredients into a large bowl and toss well.
- Drizzle salad dressing over the salad and toss well so the salad is lightly coated with dressing.
Enjoy, J&L x
Chopped kale, tossed in a maple, mustard, lemon juice and olive oil dressing, topped with sliced apple and pear, quinoa, pecans, goats cheese and dried cranberries. If you are wanting a vibrant salad that is full of nutrients, this is the perfect recipe. The apple and pear help to sweeten the salad, the cranberries add a chewy texture and the kale gives it a crunchy texture.
Both apples and pears are high in fibre which helps keep you regular and prevents bloating. They contain vitamins A, C and B6 as well as Magnesium and Calcium.
Apples and pears are now in season and there are so many different ways to enjoy these fruits. For more apple and pear recipes, visit the 5+ A Day website.
Pear, Apple and Kale Salad
- 2 apples, core removed, thinly slice
- 2 pears, core removed, thinly slice
- 4 cups kale, remove ribs, chop finely
- ½ cup quinoa, cooked, let cool
- ½ pecans or walnuts, roughly chopped
- ⅓ cup goats cheese or feta, roughly chopped into small pieces
- ½ cup dried cranberries
- Juice of 2 lemons
- 2 tablespoons olive oil
- 1 tablespoon maple syrup or honey
- 2 teaspoons Dijon mustard
- Pinch of salt
- Place all ingredients (apart from dressing ingredients) into a large bowl and mix well. Place in fridge.
- In a jar or bowl, whisk the dressing ingredients together and pour over the salad before serving.
One of my favourite cuisines is Mexican food. This is such a simple recipe to make and it is also inexpensive. It is a great warming meal that tastes so fresh with tangy lime & lemon juice and coriander.
SunRice Rice & Quinoa is a source of protein, fibre, magnesium and niacin and not only is it easy to cook, but rice is also versatile and gluten free. So no matter if you prefer to use it in a fresh rice salad, or alongside a crispy skin salmon, there’s something for everyone.
There’s a bit of a misconception that rice – and brown rice in particular – is hard to cook, but it’s really not; it just requires a little more water and time than white rice.
From go to whoa this dish can be made in 30 minutes, and that’s mainly just prep. Double the recipe and use for lunches during the week. Jx
Mexican Rice Bowl
- 1.5 cups SunRice Rice +& Quinoa mix (cooked, as per packet instructions)
- 3 cups water
- 1 tsp olive oil or coconut oil
- 1 tsp paprika
- 1 tsp oregano
- ½ tsp chilli powder
- 1 red onion, diced
- 2-3 tomatoes, diced
- 1 avocado, mashed
- Juice of 1 lemon
- Juice of 1 lime
- Handful fresh coriander, chopped roughly
- Salt and pepper to season
- Rinse Rice & Quinoa with water. Place rice into a saucepan. Add water and bring to the boil. Reduce heat and simmer, covered for 25 minutes. Remove from heat and stand covered for 5 minutes.
- In a pan over medium heat add oil, spices and red onion. Brown for a few minutes and add the cooked Rice & Quinoa. Brown for a further 3 minutes. Remove from heat and stir in chopped tomatoes.
- Combine mashed avocado and lemon juice. Divide rice mixture into serving bowls and top with a big spoonful of avocado. Pour over lime juice, season with salt and pepper and garnish with fresh coriander. Enjoy!
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
Recipe type: Lunch, Dinner
- 1 cup quinoa
- 1 tbsp coconut oil
- 1 brown onion or bunch of spring onion, diced
- ½ medium chilli, de seeded and finely chopped
- 2cm x 2cm cube fresh ginger, grated
- 1 bunch asparagus, cut into 5cm sticks.
- ½ broccoli, slice stem and cut head into small florets
- 1 carrot, spiralised or cut into thin slices
- 1 tsp sesame oil
- 2 tbsp tamari
- ½ cup cashews (optional)
- Rinse quinoa well under running water and place into a pot with 2 cups of water. Bring quinoa and liquid to a boil. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Set aside.
- Heat coconut oil in a wok, add onion, chili, ginger and stir for 30 seconds. Add the broccoli, asparagus and carrot, stir for another 2-3 minutes continuously so that even heat is being distributed.
- Add the cooked quinoa into the wok. Stir in the sesame oil and tamari, coating everything in the wok. Season with salt and pepper and if you are using cashews, add these in now. After a minute your meal is ready. Serve hot!
We want to make your Summer healthy and easy and have teamed up with Farrah’s to show you some tasty ways to enjoy their Chia & Quinoa and Sprouted Grain Super Duo wraps. These aren’t just any ordinary wraps – made from stone ground sprouted grain flour, quinoa and chia the wraps are a good source of dietary fibre, protein and are low in sodium. Quinoa is a fantastic source of plant protein. Chia seeds are nutrient dense and pack a punch of energy boosting power! Chia contains heart healthy Omega-3 and are high in antioxidants. Superior to refined flour, sprouted grains allows the grain to be digested by the body the same way as a vegetable, improving digestion of its nutrients including B vitamins. If you have dietary restrictions Farrah’s have you covered – Super Duo wraps are suitable for vegetarians and vegans and are dairy free. And if you are looking to portion control these wraps are smaller than the rest of their range.
Use the wraps as a pizza style base – For the pizzas I used pesto, red and yellow tomatoes, sauerkraut, zucchini, mushrooms, pancetta, mozarella, red onion, capsicum, basil and rocket. Use what is in season, make the pizzas colourful, get the kids involved so that they can make their own lunch or dinner.
Homemade tortilla baked chips for evening entertaining with friends. These only need to be grilled in the oven for a few minutes before they are crispy and warm.
For trips to the beach or park fill the wraps with your favorite fillings and roll them up to be part of your picnic lunch. The great thing with these wraps is that there are no rules – use what you have in the fridge or pantry, keep the wrap flat, roll it up and hold in place with a tooth pick, cut into triangles so that they can fit into a lunchbox or create half and half combinations.
What is your favorite way to enjoy wraps? For more recipe inspiration, visit www.farrahs.co.nz
You are tasked with making dinner for the flat, it has to be budget friendly (you don’t want to spend your weekend Rosé fund on your flatties, do you?), it has to be simple, ingredients that you possibly have a home, someone is coeliac so dinner can’t contain gluten and another flat mate just got back from a stint in Sydney’s eastern beaches and has embraced the Paleo-dairy-free lifestyle like all good Bondi hipsters do, so hold the cheese! If that sounds like your household, this is the recipe for you. Oozing flavour, enough protein to keep you satiated and loads of vegetables. As this recipe is cost effective, double the ingredients and you have lunch sorted for a week. This also freezes well so it’s perfect for those days when you are pressed for time and don’t want to end up in the McDonald’s drive thru. Hope you love this recipe as much as I do! Jx
Caulifower Fried Rice
- 2 free range chicken thighs, cut into small pieces
- 1 head cauliflower (approx. 475 g), cut into florets
- 3 tablespoons extra virgin olive oil
- 1 head broccoli, chopped into small florets
- 1 red capsicum, diced
- 1 large garlic clove, minced
- cube fresh ginger, grated
- 1 leek, chopped finely
- 1 teaspoon sesame oil
- 1 tablespoon tamari
- 1 teaspoon fresh chili
- 1 cup raw cashews
- Pulse the cauliflower in a food processor until it resembles rice. Transfer to a tea towel and gently squeeze out any moisture. When done put into a bowl.
- Place a pan over medium heat, add 1 tablespoon of olive oil and chicken pieces. Heat until cooked through and transfer chicken to a bowl.
- Keep the pan on and add 2 tablespoons olive oil. Combine the broccoli, capsicum, garlic, ginger, leek, sesame oil, tamari and fresh chili. Stir ingredients around to coat them in the sauces. Cook for 2 minutes.
- Add in cauliflower rice to pan, mixing ingredients thoroughly. Cover the pan with a lid, lower the heat and cook until the cauliflower rice is tender (around 5 minutes). Taste and add more tamari if needed. Add chicken back to the pan along with the cashews, mix through.
- Serve immediately.
This Strawberry and Greens salad is topped with goats cheese, walnuts, pumpkin seeds and a balsamic and dijon mustard dressing. The strawberries give it a burst of sweetness, the cheese adds creaminess and the walnuts and pumpkin seeds add some crunch. Feta cheese can be used instead of goats cheese and almonds, avocado and blueberries can also be added for some more variety.
I like this salad served for an outdoor summer dinner party, served alongside grilled chicken or fish.
Strawberry and Greens Salad
- 1½ cup strawberries, stems removed and sliced in half
- 100 grams mixed greens
- ¼ cup goats cheese, crumbled
- 1 cup halved walnuts
- 3 tablespoons pumpkin seeds
- 2 tablespoons balsamic vinaigrette
- 2 tablespoons olive oil
- 1 tablespoon dijon mustard
- In a salad bowl, layer the mixed green, strawberries, walnuts and goats cheese.
- To make the dressing, mix the balsamic vinaigrette, olive oil and dijon mustard. Drizzle over the salad. Enjoy!
Nachos originated in Mexico in 1943 – made from fried tortilla, cheese and jalapeno’s. Nowadays, Nachos are topped with anything from refried beans, black beans, beef, chicken, lettuce, guacamole and many different types of cheeses… the list goes on. I wanted to make a version that were grain, dairy and legume free to suit anyone who is Paleo. This recipe is pretty budget friendly, you can pick up minced beef and kumara (sweet potato to all the non Kiwi’s) for a great price year round and same goes for avocado’s. When they aren’t in season you can omit from the recipe and it won’t make a difference to the overall taste. With the beef mixture you can add in a 400g can of tinned tomatoes, I choose to leave them out and replace with salsa. Enjoy! Jx
Kumara Nachos with Salsa
- 1 large kumara
- 2 tbsp coconut oil
- 1 garlic clove, minced
- 1 brown onion, diced
- 1 tsp cacao powder (optional if you don't have any)
- 1 tsp chilli powder
- 1 tsp cumin powder
- 400 grams beef mince
- 1 avocado
- 2 tomatoes, diced into small pieces
- ½ red onion, diced
- 2 tbsp extra virgin olive oil
- handful of fresh parsley, chopped finely
- handful of fresh coriander, chopped finely
- Juice of 1 lemon (or lime)
- salt and pepper to season
- Pre heat oven to 200 degrees fan bake. Line an oven tray with baking paper.
- Slice the kumara in thin pieces (as shown in image above), they will be the “nacho” part of the meal. Lay flat onto oven tray, bake for 20-30 minutes. Flip them over half way through cooking,
- Melt the coconut oil in a large saucepan over medium-high heat. Add the garlic and onion, sauté until soft.
- Add the cacao, chilli powder, cumin and salt.
- Add the beef and cook until browned, then turn the heat down and pop the lid on.
- Let the mixture simmer until the kumara is cooked. The longer you leave it, the more the flavours combine and the more amazing it is.
- Remove skin and pip from avocado and mash into a bowl. Set aside.
- Put tomatoes, onion, olive oil, parsley, coriander and lemon juice into a bowl. Season with salt and pepper.
- When the kumara is cooked remove from oven and place on serving dish. Pile the cooked mince on top, smashed avocado and salsa. Enjoy!