Apples and Sage Organic Wholefoods | All posts tagged 'healthy'

Roasted Romanesco with Whole Green Lentils and Quinoa

Ingredients:

1 head Romanesco (or Cauliflower)

1 tbsp Ghee or Coconut Oil, melted

1/2 cup Quinoa

1 cup Whole Green Lentils

1 tsp ground Cumin

1 tsp ground Cinnamon

1 tsp Fennel Seeds

1/2 tsp cracked Black Pepper

3 small Onions, sliced

2 tbsp Extra Virgin Olive Oil

Zest of 1 Orange

2 tbsp fresh Orange Juice

2 tbsp fresh Lemon Juice

1/3 cup Parsley, chopped

1/3 cup Mint, chopped

Himalayan Sea Salt, fine

1 tsp Raw Honey

 

Method:

Preheat oven to 200C and line a baking tray with baking paper.

Cut the romanesco head into slices or break into florets and toss with ghee (or coconut oil) and salt. Arrange on the baking tray and roast for 20 – 30 minutes until slices have browned edges.  

Rinse and drain quinoa, putting it in a small saucepan. Add just under 1 cup water and fine sea salt, and bring to boil. Reduce heat and simmer for 15 minutes until tender.

Rinse and drain lentils, putting these into another small saucepan with water and brining to boil. Reduce heat and simmer for 20 minutes until tender.

Heat ghee in a large saucepan over medium heat. Add spices and pepper, cooking until fragrant. Add sliced onion and cook until lightly caramelised. Add cooked quinoa and lentils and stir to combine.

Whisk olive oil, orange zest and juice, lemon juice, chopped mint, chopped parsley, fine sea salt and raw honey together in a small bowl. Pour over romanesco, lentil and quinoa mix. r in a small bowl. Pour over romanesco, lentil and quinoa mix.  

 

Roasted Romanesco with Whole Green Lentils and Quinoa

Ingredients:

1 head Romanesco (or Cauliflower)

1 tbsp Ghee or Coconut Oil, melted

1/2 cup Quinoa

1 cup Whole Green Lentils

1 tsp ground Cumin

1 tsp ground Cinnamon

1 tsp Fennel Seeds

1/2 tsp cracked Black Pepper

3 small Onions, sliced

2 tbsp Extra Virgin Olive Oil

Zest of 1 Orange

2 tbsp fresh Orange Juice

2 tbsp fresh Lemon Juice

1/3 cup Parsley, chopped

1/3 cup Mint, chopped

Himalayan Sea Salt, fine

1 tsp Raw Honey

 

Method:

Preheat oven to 200C and line a baking tray with baking paper.

Cut the romanesco head into slices or break into florets and toss with ghee (or coconut oil) and salt. Arrange on the baking tray and roast for 20 – 30 minutes until slices have browned edges.  

Rinse and drain quinoa, putting it in a small saucepan. Add just under 1 cup water and fine sea salt, and bring to boil. Reduce heat and simmer for 15 minutes until tender.

Rinse and drain lentils, putting these into another small saucepan with water and brining to boil. Reduce heat and simmer for 20 minutes until tender.

Heat ghee in a large saucepan over medium heat. Add spices and pepper, cooking until fragrant. Add sliced onion and cook until lightly caramelised. Add cooked quinoa and lentils and stir to combine.

Whisk olive oil, orange zest and juice, lemon juice, chopped mint, chopped parsley, fine sea salt and raw honey together in a small bowl. Pour over romanesco, lentil and quinoa mix. r in a small bowl. Pour over romanesco, lentil and quinoa mix.  

 

Luscious and Leafy Swiss Chard

Luscious, leafy greens have always been the ultimate source of nutrients, hosting a long list of health benefits vital to our health and wellbeing. 

With its large fanned leaves and rainbow stalks, Swiss chard (and its relative Silverbeet) are no exception to this. With the ability to help regulate blood sugar levels, aid digestion, combat inflammation and help detoxify, these leafy super vegetables are excellent additions to your next salad or stew.

Swiss chard are native to the Mediterranean and share a similar flavour to spinach with a taste more bitter and strong with earthy hints.

The benefits of Swiss chard are unbelievably impressive harbouring essential vitamins K, C and E; minerals such as magnesium, manganese, potassium and iron; and a significant amount of antioxidants and enzymes.

With their crisp green leaves and salty bitterness, these vivid veggies are perfect in pies and quiches, or venture out and try a stir-fry or curry. The possibilities are endless for Swiss chard.  

 

Swiss Chard and Root Vegetable Curry 

500g Swiss Chard or Silverbeet, chopped including stalks

2 tbls Sunflower Oil

1 large knob of Ginger

1 Red Chilli, chopped finely or 1 tsp Chilli Flakes

3 Garlic cloves, peeled and smashed

1 Onion

1 tsp Garam Marsala

1 tsp Mustard Seeds

1 tsp Turmeric

1 tsp Cumin

6 Cardamom Pods or 1/2 tsp ground

350g Nicola Potatoes, skin on and cubed

1 Large Sweet Potato

1 Bunch Dutch Carrots

4 Tomatoes, chopped

1 Bunch Coriander, torn

Salt and Pepper to taste

250g Full Fat Plain Yoghurt (Optional)

Handful of Roasted Cashews or Sunflower Kernels

 

Sautee garlic, ginger and onion until soft. Add spices and stir.

Add potatoes, carrots and tomatoes, stir.

Add 1 1/2 cups water, stir and cover until cooked through. Add chard and stir until chard is wilted, season with salt and pepper.

Stir through yoghurt if using and top with coriander and nuts or seeds. 

Ten Tips and Recipes to Deal with Picky Eaters

Food, glorious food. You love it and you want your children to love it too. Not only that, but you also want them to love the healthy stuff as well, right? Here are 10 tips to help your kids be less picky, plus three delicious and healthy recipes to get you started.

 

1.    At least one new thing: At least weekly, add one new food on their plate, but make sure there’s also something else on there that they like to eat. This way they get exposed to more foods early, which may also seem less threatening when another well-loved and familiar food is also on the plate.

2.    Encourage ‘food play’: Kids love to use their hands. So encourage them to explore a new food with their senses — to pick it up, touch it and smell it — so that it becomes more familiar and more fun!

3.    Take just a taste: At least ask you child to “take just a taste.” And if they refuse, don’t make a big deal out of it or force them to try; your efforts may backfire and turn your kid off the food for good.

4.    Keep serving it up: Just because your child refused a food the first time, don’t give up. Continue to serve up the new food on different occasions. It can take quite a few occasions before your picky eater even pops the new food into their mouth.

5.    Prepare the food in a different way: Maybe steamed carrots aren’t their thing, but they can’t get enough of raw, crunchy carrots? Perhaps grated or small veggies pieces in a sauce or stew are more enticing than larger, harder-to-chew chunks? It may be that they like Brussels sprouts roasted or pan-fried instead of boiled?

6.    Involve them: Kids develop their sense of individuality quite young, and want to do things by themselves and in their own way. The earlier you involve them in preparing food, the better; they’re more likely to try it. Get them to help you plate the food and help you in the kitchen (even a three-year-old can stir fruit into yogurt or spread nut butter on bread). If you have a veggie patch or herb garden, get them to grow something and help you to look after it.

7.    Make it fun: Kids are more likely to eat real food if you’ve made it look fun and colourful. For example, cut vegetables into cute shapes or use them to make shapes on a plate (like a face). Buy a lunch box with their favourite character on it and stickers that you can stick onto their lunch bags.

8.    Talk it up, big time: Kids love to copy adults; so put some food on your plate and exaggerate: “Yummy! Mum loves [insert food name]! Do you want to try it?” Eventually, your kid may be brave enough to try it.

9.    It’s all in a name: For kids, use names that are fun and hone into their imagination. For example, it’s not a green smoothie; it’s a green monster smoothie. It’s not broccoli; it’s a baby tree. Create names using their favourite TV characters, toys or books.

10.  Substitute it: Kids also love things like burgers, pizzas and pies – and any type of sweet treat, of course! Buy cookbooks and print recipes from blogs that have recipes of healthier, wholefood versions of kids’ favourites. Here are three to get you started.

 

Lettuce Boats

Recipe adapted from Raw Food 4 Kids by Sarah Nolan-Quinney

Serves 2 to 4

·         1 cup walnuts or sunflower seeds

·         1 cup of mushrooms

·         1 tbsp linseed oil

·         1 tbsp cumin powder

·         2 tsp coriander powder

·         pinch of Himalayan sea salt

·         lettuce leaf cups, for serving

·         raw salad vegetables, for serving

·         tahini (sesame seed butter), for serving

Except for the lettuce leaves, place all ingredients into a food processor and process into small pieces – ensuring the mixture has texture.

Place mixture into lettuce leaf cups and sprinkle with raw vegetables of your choice, such as chopped tomatoes, sliced avocado, grated carrot and cucumber.

Drizzle with tahini.

 

Sweet Potato Burgers

Recipe from I Quit Sugar For Life by Sarah Wilson

Serves 2 to 4

·         1 large sweet potato, cut into rounds

·         1 large tomato, sliced

·         olive oil

·         ½ avocado

·         cream cheese

·         handful snow peas, slivered

Bake sweet potato rounds coated in a little olive oil and salt at 220C for 20 minutes.

Cool, then spread with avocado, cheese and snow peas cut in slivers.

Use slices of tomato as the burger buns.

 

Flower-Power Eggs

Recipe from I Quit Sugar For Life by Sarah Wilson

Serves 4

·         1 small capsicum (any colour)

·         coconut oil

·         4 eggs

Cut the capsicum into four 1.5cm rings and place in a lightly oiled pan over a low heat.

Crack an egg in the middles of egg capsicum ring, then cover and cook until done.

 

*Both cookbooks mentioned are sold in store and come highly recommended by us!