Healthy Family, Happy Family (18 page)

In a large non-stick frying pan, heat a splash of olive oil on medium heat and cook the chicken until golden and no longer pink inside (this may take 6–10 minutes).

Meanwhile, trim the ends of the watercress then wash and dry. Mix with salad dressing and set aside. Lightly toast the sourdough slices then place two slices on each plate. A spread is not essential but you can use Parsley Pesto, sliced
avocado or spread of choice on each piece. Then top each piece of toast with the seasoned chicken and watercress.

If you or your children don’t like spicy seasoning use ground cumin or a sprinkling of sea salt and finely ground black pepper instead of Cajun seasoning.

You can add grated carrot and sliced red onion or spring onions (scallions) if desired.

If you are taking this sandwich to work or school, make it a closed sandwich and take the dressing in a separate container and add it just before serving.

EP:
season the chicken with sea salt, and use iceberg lettuce, spring onions (scallions) and grated carrot. Spread the toast with Parsley Pesto.

GF:
serve the chicken with brown rice or use gluten-free bread instead of sourdough.

Secret ingredients: fruit and fruit chutney for the sweet taste that kids love. Mango is in season from mid-spring to late summer. Apples are in season from early autumn to early spring.

Place the tuna in a bowl and break up the chunks. Add the carrot, baby spinach,
mango/apple and chutney and gently mix.

Lay the wraps out flat and spoon the mixture onto each wrap. Roll the wraps into cylinders and cut each wrap in half before serving. For smaller children, cut wraps into bite sized slices.

You can add avocado and sliced red onion for extra antioxidants and minerals.

V&Vn:
use marinated tofu or hummus and snow peas (mangetout).

GF:
ensure the chutney is gluten free or alternatively use Quick Salad Dressing. Use gluten-free corn or brown rice wraps.

Marketing magic:
tell your child, ‘These wraps are only supposed to be served at parties but we can have them today as a special treat.’

Another great way to get your daily dose of folate-rich greens.

If cooking your own chicken, season the chicken with the spices, then heat a small amount of olive oil in a frying pan on medium heat. Place the chicken in the frying pan and cook each side of the pieces for approximately 3–5 minutes.

Lay the wraps out flat and spread each with 1⁄2 tablespoon of pesto. Cover the pesto with spinach leaves and then top with the mango and chicken. Roll up gently but as
tightly as possible. Cut each in half (and wrap with plastic wrap if taking to work or school).

EP:
use iceberg lettuce and spring onions (scallions) instead of spinach and use grated green apple instead of mango.

GF:
use gluten-free wraps (such as rice or corn).

I don’t know why this tasty vegetarian sandwich is called Bad Betty: it just is. But you will feel so good when you eat this antioxidant-armed meal. Get creative and add your favourite salad ingredients.

Spread the bread with pesto and top with the apple, baby spinach, carrot and beetroot, keeping the beetroot away from the bread (i.e. sandwiched in by the other ingredients) to avoid sogginess. Add any extra ingredients if desired (see notes), close the sandwich then cut it in half on the diagonal.

Optional ingredients include avocado slices; a thinly sliced pineapple ring; marinated goat’s feta cheese; chopped spring onions (scallions); bean sprouts and sliced red onion rings.

Eggs are highly nutritious—a complete powerhouse of protein, minerals and they contain every vitamin except for vitamin C. They contain the important B vitamin, choline, for proper brain function, along with biotin and vitamin A for healthy skin. This traditional egg sandwich is a family favourite on long trips and at kids’ parties.

Heat a saucepan of water and add a tablespoon of vinegar and some salt (to prevent the eggs from cracking). Bring to the boil then gently place the eggs in the water and simmer for 8 minutes. Remove the saucepan from heat. Take out the eggs and transfer to a bowl of cold water to prevent overcooking and greying of the yolks.

Next, finely shred the lettuce and sparingly butter the bread or spread with other spread. Then peel the eggs, place them in a flattish bowl, cut them into slices and mash them with a fork. Add the soy milk and mayonnaise and mix well. Season with salt and pepper if desired.

Spread the egg mixture onto the bread and top with shredded lettuce. Close the sandwich and cut in half.

Optional:
add a dash of yellow curry powder to boost the antioxidant goodness of this sandwich and give it tastebud pizzazz.

EP:
do not use store bought mayonnaise or curry powder. Stick with Healthy Mayonnaise and iodised rock/sea salt. And for a green boost, you can use finely chopped flat-leaf parsley or spring onions (scallions) instead of lettuce.

GF:
this sandwich filling can be used in gluten-free rice or corn wraps or other unleavened bread.

Watercress is one of the most nutritious greens and when teamed with protein-rich tofu and the Asian flavours of sesame oil and ginger, this makes a flavoursome (and budget-friendly) dish.

In a dish, mix the tamari sauce, sesame oil and ginger and use it to marinate the tofu for at least 10 minutes.

Meanwhile, lay the wraps out flat and lay the watercress in a strip along each wrap. Then top with the mango. Optional: add sliced avocado and red onion rings if desired.

In a frying pan, lightly cook the tofu for 2 minutes on medium heat, turning after 1 minute. Remove from the pan and add to the wraps.

Roll up the wraps gently. If taking to work or school, cut each in half and wrap with plastic wrap.

This sandwich provides protein, dietary fibre, vitamin D, omega-3 and a wide range of vitamins and minerals for energy, concentration and a healthy heart.

Toast the bread to your liking then spread on the sliced avocado. Drain the tuna then top each of the toast slices with tuna.

In a bowl, mix the baby spinach and the dressing and place on top of the tuna. Season with ground black pepper.

If you would like to serve this as a closed sandwich, top 4 toast slices with tuna, reserving 4 slices to close the sandwiches.

EP:
Modify this sandwich by ditching the avocado and baby spinach in favour of hummus and iceberg lettuce, and use Harmony Salad Dressing.

This is a healthy way to cook roast chicken. By coating the skin in antioxidant-rich spices and extra virgin olive oil, and alkalising lemon, the skin is protected from carcinogens, and the vegetables make this a balanced, nutritious meal. See notes for optional stuffing.

Preheat the oven to 220°C (450°F) and wait at least 1⁄2 hour before use (up to 1 hour). During this time, take the chicken out of the fridge and bring to room temperature. Optional: rinse the chicken both inside and out and pat dry with a paper towel.

Rub a squeeze of lemon and a splash of extra virgin olive oil over the chicken and then sprinkle with dried mixed herbs and paprika. Place the chicken in a large, deep ovenproof dish (a dish that has a wire rack inside is ideal so when you add the vegetables they don’t sit in the oil).

You’ll save time if you do not peel the vegies (this also retains more goodness). Wash and scrub the pumpkin, potatoes and carrots. Chop the vegies into chunks (make pumpkin pieces the biggest as they cook fastest). Place these vegetables and the whole peeled onion into a large bowl and drizzle with a little oil. Place them in the ovenproof dish beside the chicken.

Roast the chicken and vegies for 1 hour, then check around the drumsticks by gently pulling the flesh away from the bone to see if it’s cooked. Cook for a further 10–20 minutes if necessary. In the last 10 minutes, heat up 2 1⁄2cm (1in) of water in the base of a saucepan/steamer and steam the peas for 3–4 minutes and the beans or broccoli for 2–3 minutes (remove before their colour turns dull green).

To make the gravy: after you have cooked the chicken and vegetables, place them in a large dish and cover with a lid. Then go back to the ovenproof dish and drain away
all of the fat and oil, saving the brown bits for the gravy. Put the ovenproof dish onto the stove and add the stock and tamari sauce and heat on medium heat. Mix the flour with the water, then mix in to the ovenproof dish. Simmer, stirring constantly until thickened. Taste and add ground black pepper if desired.

To halve the cooking time, use chicken cutters or a very sharp knife and cut the chicken in half and cut the vegetables smaller.

Roast chicken is also lovely with roasted whole garlic cloves, zucchini (courgette), sweet potato and steamed peas.

Remove any leftover meat from the bones and store in the fridge with any remaining vegetables and gravy.

Remove any remaining fat from the carcass (discard the skin) and freeze the chicken bones for making Homemade Chicken Broth (see recipe below). Use leftover chicken meat to make Easy Chicken Noodle Soup or Chicken and Apple Curry