Healthy Family, Happy Family (11 page)

Grinding linseeds:
Grind them into a fine, nutritious powder using a coffee or seed grinder. Grind linseeds daily to ensure freshness and store in a jar in the refrigerator.

Wholegrain bread containing linseeds, including soy and linseed bread.

A protein-rich alternative to cow’s milk. When choosing soy milk only buy quality organic and calcium-enriched soy milk with organic whole soybeans (not poorer quality ‘soy isolate’). If you have gluten intolerance choose the malt-free varieties as the sweetener barley malt contains gluten.

Herbs are strongly alkalising plants which help to restore the acid-alkaline balance in the body. If you pig out on parsley (hello tabbouli) you’ll get a good dose of vitamins A and C, calcium, potassium and iron (see Tabbouli,).

Low in salicylates so they’re suitable for people with eczema, psoriasis and salicylate sensitivity; rich in soluble fibre (pectin) for healthy bowels; and contain copper and potassium. Poached pears make great desserts and thinly sliced pears are lovely in salads. Keep tinned pears (with no added sugar) in the pantry on stand-by for quick desserts and Pear Muffins.

6

It’s almost time to start cooking. The next chapter contains four menus, with each menu covering a whole week’s worth of meals. If you want to follow these menus and use the accompanying shopping lists to make life easier, read this chapter first to learn the five steps to help you get started.

Before beginning the four weekly menus, check your pantry and fridge and compare it to the first shopping list ‘Pantry essentials shopping list’. What do you need to buy to have an ever-ready pantry? Don’t go shopping just yet: you may want to spend a week using up many of the foods you already have in your fridge and pantry, so you don’t waste food (and money) or create a cluttered, hard-to-use kitchen. See what you have, make a list if necessary and think up ways to use these foods this week. Don’t worry about the long-life items from the pantry such as canned items (unless they are getting old)—it is the fresh produce from the fridge you’ll need to cook as soon as possible. Maybe a stir-fry or steamed vegies will whittle down the vegie stash, or an easy fried rice dish or meat and three veg?

I used to hate making salads. Firstly you had to buy some lettuce or baby spinach, then wash it, then dry it with a clean tea towel (or waste a bunch of paper towels), then dress it up with ingredients such as grated carrot, onion and salad dressing. It all seemed a bit hard. That was until I was given a salad spinner. Suddenly, I had a salad wash bucket and spinner in one. The spinning part was fun too and my kids loved pulling the lever
to make it whir. Then we’d tip out the water and dry the bowl and plonk the salad back in and drizzle on the dressing, or place it in the fridge ready for dinner.

If you haven’t already got one, make your life easier with a handy salad spinner, available from department stores and speciality cooking shops. Then keep it stocked with fresh salad leaves.

You can also cut your preparation time in half with an easy-to-use food processor. A food processor mixes muffins, grates vegetables and whips up tasty dips and mayonnaise. Use it to make delicious patties, meatballs, rissoles and nuggets.

Other appliances and kitchen gadgets you may need include beaters, measuring cups, measuring spoons, basting/pastry brush, a 12–hole muffin tray, large baking tray, fluted cake tin (if baking cakes), saucepans, a large and small non-stick frying pan and a large casserole or roasting dish/pan with a lid. If you already have a slow cooker or a pressure cooker you can use them to make soups, broth and casseroles.

Look at Menu 1 (or whichever menu you choose to begin with) and its corresponding shopping list. You can print the shopping list either from the book or go online for handy printable lists that include (for Australian readers) some brand suggestions to make shopping easier. Then go shopping for essential pantry items (see ‘Pantry essentials shopping list’). Also buy the ingredients for Menu 1 or your chosen menu (‘Menu 1 shopping list’).

Remember to give your child at least five minutes of focused attention before you sneak off to the kitchen and cook. Stop and set up an activity for them. This sends them a clear message: you are more important than the world’s best spaghetti bolognaise (by the way).

Now is the time to make a meal. You have a fridge full of fresh ingredients and a bunch of new recipes to try. I recommend you now prepare the Tasty Salad Dressing (it’ll take

you less than five minutes) to save you even more time during Week 1. You’ll find the recipe. Then throw out your old store bought dressings that are light on goodness and heavy on the sugar. You can alternatively make Quick Salad Dressing; Oil-free Dressing if you have acne or Harmony Salad Dressing if you have eczema or psoriasis.

7

Now that you’ve got your kitchen stocked and ready to go, it’s time to start cooking. This chapter outlines four menus, with each menu containing recipe suggestions for breakfast (B), lunch (L) and dinner (D) for an entire week. That gives you a total of four weeks’ worth of nutritious, delicious cooking and eating for your family. Start with Menu 1 and work your way through the four weeks in order. The corresponding recipes are in Chapter 9, and the shopping lists for each menu are contained in Appendix 4 starting. Also, you’ll see that many vegetarian and vegan options are listed (marked with ‘V’ for vegetarian and ‘Vn’ for vegan). Have fun!

About this menu:
These recipes are rich in flavours to help keep fussy eaters interested, including a delicious honey soy marinade that can make any meal into a gourmet feast. A flavoursome soup and a rich, hearty bolognaise sauce also make this menu extra special, and each day you are providing you and your family with all the nutrients you need for health and wellbeing. Breakfast of the week is rolled oats made into porridge but you can choose any breakfast from the breakfast recipes. You will need to freeze the mince to keep it fresh for Sunday’s dinner. Make Parsley Pesto or buy a jar of store bought pesto or hummus dip. Drink plenty of water and herbal teas throughout the day. Try peppermint tea. Snacks: the Wishing Plate; wholegrain
crackers/crispbread with Parsley Pesto; Strawberry and Honey Muffins—if strawberries are out of season make Pear Muffins or use tinned apricots; there are more snack ideas.

About this menu:
A tasty serve of Bircher Muesli in the morning and a delicious stir-fry, paella, pasta dish and an impressive Shepherd’s Pie make this week’s menu tempting for all family members. The specially designed recipes supply all the vitamins, minerals, essential fatty acids (omega-3), dietary fibre and protective phytochemicals for good health and a steady supply of energy. Pre-soak the Bircher Muesli the night before or alternatively buy a high-fibre, wholegrain store bought cereal.

Herb: coriander (cilantro). Read ‘Keeping fresh produce fresh’.

Drink plenty of water. Try Soy Dandelion Tea with honey. It will make your liver sing. Snacks: the Wishing Plate with grainy crackers; Honey and Cinnamon Pikelets. More snack ideas.

About this menu:
So quick and easy, your family will think you’re a superhero. This menu incorporates easy baked dishes and luscious leftovers to make the week relaxing (for the head cook), without compromising on nutrition or variety.

Drink plenty of water and herbal teas throughout the day. Try peppermint tea for a no-fuss cuppa and breath freshener in one. Snacks: the Wishing Plate with grainy crackers; Pear Muffins and yoghurt. More snack ideas in the recipe section.

Note: if you need to cook lamb leg earlier in the week to ensure freshness, cook it on Day 4 and have Lefty Lamb Casserole on Day 5, then freeze the chicken for Easy Chicken Noodle Soup and make it on the weekend.

About this menu:
Dust off your slow cooker (or follow the alternative instructions) and learn how to cook meat to perfection, the traditional way (I highly recommend choosing the spiced lamb shank option on Day 4). The nutritious fish dishes and delicious curries are only surpassed by the traditional roast chicken, complete with handy leftovers.

Drink plenty of water. Add a splash of apple cider vinegar to a glass of mineral water or have peppermint tea for digestive balance. Avoid apple cider vinegar if you have stomach ulcers and a poor sense of humour.

Snacks: the Wishing Plate with plain rice crackers; New Anzac Biscuits. More snack ideas