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Rainbow Vegetable Skewers

 

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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
 
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Recipe type: dinner
Serves: 8
Ingredients
  • 4 cherry tomatos, sliced in half
  • 1 red capsicum, cut into chunks
  • 1 carrot, cut into chunks
  • 1 yellow capsicum, cut into chunks
  • 1 zucchini, cut into chunks
  • 1 red onion, cut into chunks
  • 1 beetroot, cut into chunks
  • 8 kebab skewers
  • Dressing
  • Salt + Pepper
  • 3 Tablespoons Olive Oil or Coconut Oil (melted)
  • 2 cloves of garlic, pressed
  • Juice of 1 lemon
  • Rind of ½ lemon
  • ½ teaspoon dried oregano
Instructions
  1. Preheat the oven to 180 degrees.
  2. Thread the skewers with the tomato's, red capsicum, carrot, yellow capsicum, zucchini, red onion and beetroot. It doesn't have to be in this order.
  3. Place skewers on a lined baking tray. Mix together the ingredients for the dressing and brush the kebabs with the dressing and let sit for 5 minutes.
  4. Place into the oven and roast for 10-15 minutes or until slightly crispy.
  5. Serve!

Enjoy, L x

 

 

 

 

Quinoa and Vegetable Stir Fry

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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
 
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Recipe type: Lunch, Dinner
Serves: 2
Ingredients
  • 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)
Instructions
  1. 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.
  2. 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.
  3. 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!

 

Massaged Kale Salad

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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 and discard spine so that there are just the leaves left.   Wash them thoroughly and dry off.  Chop the leaves into small pieces and place in a bowl.
2. Mix all of the dressing ingredients together. Pour into bowl of kale leaves and with your hands massage the kale gently for a few minutes.  It will soften, go shiny and turn a dark green colour.
3. Add the rest of salad ingredients on top and serve.

Jx

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Mini Eggplant Pizzas

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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 leaf and season with salt and pepper.
6. Drizzle slices with some olive oil and bake in the oven for 10-15 minutes.

Enjoy. L x

 

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French Bean Salad

IMG_1321My 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 into small pieces
2-3 heaped teaspoons French mustard, to taste
2 tablespoons good-quality white wine vinegar
4 tablespoons extra virgin olive oil
himalayan salt
freshly ground black pepper
1 medium shallot, peeled and finely chopped
1 tablespoon capers, optional
½ clove garlic, finely grated

Method:

 

Bring a pan of water to a fast boil, add your beans, put a lid on the pan, and cook for at least 4 to 5 minutes. Boiling the beans fast like this helps them to retain all their nutrients. Meanwhile, put the mustard and vinegar into a bowl and, while stirring, add the olive oil to make a good hot French dressing. Season carefully with sea salt and freshly ground black pepper, then add the finely chopped shallot, the capers if you’re using them and the garlic.

Remove one of the beans from the pan to check if it’s cooked. If it holds its shape but is also soft to the bite, it’s perfect. Drain in a colander. Now, while the beans are steaming hot, this is the perfect moment to dress them – a hot bean will take on more of the wonderful dressing than a cold one. Mix through the raw spinach and it will slowly wilt with the heat of the beans.  It is best to serve the beans warm, not cold, and certainly not at fridge temperature because the flavours will be muted and boring. Serve the beans in a bowl.

Jx

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Cauliflower Pizza Base

 

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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 with your pizza toppings. I used pesto, sun dried tomato’s, fresh basil leaves, mozzarella and seaweed flakes.

This base is:
* Gluten Free
* Dairy Free
* Vegetarian

Base ingredients:

1 medium sized cauliflower
2 organic eggs
¼ cup of sesame seeds or linseeds
2 tablespoons of gluten free flour
¼ cup of pesto (I used another ¼ cup for the topping)
1 clove of garlic, finely chopped
Salt + Pepper

Method:

1. Pre heat the oven to 180C.
2. Wash the cauliflower and cut into cubes. Place into a food processor and blend the cauliflower until it is pureed.
3. Place the cauliflower into a tea towel or milk bag and over the sink squeeze all the water out, put aside.
4. In a bowl add the remainder of the ingredients and combine well.
5. Re squeeze the cauliflower to get any more excess water out and then add to the mixture making sure it is well combined.
6. On a piece of baking paper spread the dough out into an even circle. Try to keep the dough around 1.5 cm’s thick to avoid it from cracking once cooked.
7. Bake the base for 15 minutes and then add the topping of your choice. Place back into the oven for another 15 minutes or until topping is done.
8. Let the pizza cool for 10 minutes before serving.

Enjoy! L x

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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 more information and other recipes check out the Yonana website.

*Gluten Free
*Dairy Free
*Refined Sugar Free

Ingredients       Serves 4
3 frozen bananas- remove the peel before freezing
2 frozen mangos
1/2 cup of sliced almonds
1/4 cup of cacao nibs
1/4 cup of pistachio nuts – shells removed

Method

1. Place the frozen bananas and frozen mango through the Yonana.
2. Sprinkle with almonds, cacao nibs and pistachio nuts. I separated the mango and the banana but they taste delicious mixed together.

Enjoy! J&L xx

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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*

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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 (put an extra 50 grams aside incase mixture is too wet)
80 grams of feta cheese
1/2 cup of pine nuts
1 lemon
Salt and pepper
Dash of oil

Method

1. Chop up the broccoli finely and steam for 5 minutes.
2. Beat the eggs in a bowl and add the flour, garlic, salt and pepper and parsley.
3. Chop up the feta cheese into small cubes and place into the mixture.
4. Place the pine nuts in a fry pan on a low heat and gently roast for 4-7 minutes or until pine nuts are slightly golden. Once cooked add them to the mixture.
5. Before adding the broccoli into the mixture make sure it is finely sliced.  I found that I needed to add an extra 50 grams of flour to the mixture as it was too wet.
6. Heat a large frying pan over moderate heat and add a dash of oil.
7. Scoop 1 large tablespoon of mixture into the frying pan, then flatten it slightly with a spatula. The mixture should make around 8 fritters. Cook the fritters for 2-3 minutes on each side, or until golden.
8. Place fritters onto a paper towel to soak up any excess oil.
9. Drizzle with lemon juice before serving. Enjoy!

L x

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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.

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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)

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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:

  1. Prepare all of the fruit, vegetables, nuts and seeds.
  2. Lay all of the ingredients out on a chopping board or platter
  3. Make the dressing and drizzle over salad.

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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 salt and add the brown rice, bring to boil. Stir the brown rice and add the quinoa, cover and reduce heat to a medium low.
The brown rice and quinoa should take around 20 minutes to cook. I add the quinoa to the rice five minutes later. Check packaging of the brown rice and quinoa for cooking times so both are cooked around the same time. Once the brown rice and quinoa is cooked take off the stove and let them cool down.

2. Place the kidney beans in a fry pan and simmer on a low heat for 7 minutes. Dice up the tomato, coriander and avocado.

3. Place some brown rice and quinoa mix into a bowl, add some kidney beans. Pile the rest of the ingredients on top and drizzle with oil and squeeze lemon or lime on top. Add some salt and pepper. Enjoy.

L x

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