Healthy Family, Happy Family (20 page)

Cut the chicken thigh fillets into burger-sized pieces, trim the fat and make sure the pieces are thin and even in thickness to ensure even and quick cooking. In a plastic bag, mix the flour, cumin and paprika, then add in the chicken, close the bag and shake to coat the chicken.

Remove the chicken from the bag and, using a pastry brush, brush the chicken with extra virgin olive oil (or just drizzle some oil into a pan). Fry or grill (broil) the chicken on medium-high heat, until cooked, turning to cook both sides. This will take approximately 6 minutes. Remove the chicken from the pan and set aside.

Using the same pan, lightly fry the sliced onion rings for 3 minutes or until golden.

Cut the bread rolls in half and spread one half each with avocado (you can put sauce on now, if desired). Then place the chicken, onion, baby spinach, carrot and beetroot on top of the avocado. Place the other bread roll half on top and cut each burger in half.

EP:
If you have eczema, use iceberg lettuce instead of spinach. You can also use Sweet Apple Slaw. Skip the sauce or make Healthy Mayonnaise instead.

This lycopene-rich meal can be made with or without the addition of green prawns (see notes)

Heat a splash of extra virgin olive oil in a very large non-stick frying pan on high heat and cook the chicken until browned and partially cooked (approx. 5 minutes). Remove the chicken from the pan and set aside.

In the same pan, sauté the diced onion and celery for 3–5 minutes, until soft, adding extra oil if necessary. Then add the capsicum, garlic, paprika and rice and mix to coat the grains. Add the tomatoes, stock and chicken pieces to the pan and bring to the boil. Reduce heat and simmer with lid on, for 15–20 minutes until the rice softens, adding extra liquid stock or water if necessary.

In the last 5 minutes of cooking, add the beans to the top of the paella and cover with the lid. Cook for 5 minutes. Stir in the parsley before serving.

If it’s within your budget (and you have access to fresh seafood), add 10 raw/green prawns (shrimp) to the pot in the last 10 minutes of cooking.

V&Vn:
skip the chicken and use vegetable stock plus 500g (1lb) kent pumpkin (peeled, seeded and diced) and 2–3 tablespoons of toasted pine nuts.

GF:
use gluten-free stock.

This tasty curry has been approved by my anti-spice daughter. Maybe it’s the mild, sweet flavour, the cancer-protective flavonoids or the secret ingredients (apple and fresh coriander) that make it necessary to hide the leftovers of this fabulous dish.

Heat a splash of extra virgin olive oil in a large, deep saucepan or wok and sauté the onion, garlic, ginger, carrots and curry powder for 2 minutes.

Thoroughly wash the coriander, including the roots and finely chop the roots (saving the leaves for later), and add them to the pan and stir-fry for 1 minute. Add the cauliflower, apple, coconut cream, water and stock powder, bring to the boil on high heat then reduce heat and simmer on low for 10 minutes, or until vegetables are soft, stirring occasionally.

Meanwhile, bring a medium saucepan of water to the boil, reduce heat and add the rice. Simmer for 10 minutes. Remove from the heat and strain the rice.

Remove the curry from the heat and stir in the coriander leaves. Serve on a bed of rice.

Well worth the wait, this dish is a balanced meal that’s bursting with flavour. Checking regularly and basting often is the key to making this dish impressive. Serve with a salad of your choice, such as Strawberry Bomb Salad.

Half an hour before cooking dinner, preheat the oven to 200°C (400°F). Remove the skin from the chicken legs: using paper towels or a clean tea towel, hold the loose skin at the large end of the chicken leg and peel/pull it back off towards the end of the bone. This should be quick and easy to do. Place the chicken in a large, flattish bowl or use a plate then generously pour on most of the marinade. Place in the refrigerator and allow to marinate for 1 hour if possible. (This recipe allows 30 minutes marinating time if cooking the potatoes straightaway.)

Meanwhile, scrub the potatoes, cut in half or into wedges if the potatoes are bigger (smaller pieces will reduce cooking time). Then place the potato pieces into a bowl, drizzle with olive oil (not too much) and toss. Line a baking tray with baking paper, then place the potatoes on the tray. Do not let the potatoes sit in oil. Finely chop the rosemary and sprinkle on top. Sprinkle on a little rock salt. Place the potatoes in the oven while the chicken is marinating and cook for 30 minutes (you will cook them for approximately 1 1⁄2 hours total).

Place the chicken into a medium baking dish and pour over any marinade left in the marinating bowl, and baste the top side the chicken legs. Important: ensure the dish is not too big as you want the marinade to sit with the chicken and not spread out as it will dry out and burn if spread too thinly. Place the dish into the oven and cook for 20 minutes (you will cook the chicken for approximately 60 minutes).

Meanwhile, make a salad of your choice. Then turn over the chicken and baste again. Also toss around the potatoes to promote even browning. Cook for another 20 minutes, basting the chicken again in between this time, and moving the potatoes around.

Check to see if the chicken is cooked to your liking—it should not be overly pink and no red blood should be visible near the bone. Cook for longer if necessary. If the potatoes aren’t crispy and golden by the time the chicken is cooked, turn up the oven to 220°C (450°F) and cook a further 10 minutes. (Thanks Annie Bloom for this recipe.)

To speed up the cooking time, see Easy Marinated Chicken recipe below.

Basting often is the key to making this dish impressive. Serve with a salad such as Tasty Spinach Salad.

Half an hour before cooking dinner, preheat the oven to 200°C (400°F).

Place the chicken in a large, flattish bowl or on a plate and generously brush and pour on some of the marinade (this marinade is enough for 2–3 meals so do not use it all at once). Place in the refrigerator and allow to marinate for 30 minutes (or overnight the day before). If you don’t have time you can cook it now.

Next, make a salad of your choice, such as Tasty Spinach Salad.

Place the chicken into a baking dish and baste, using a pastry brush, with marinade. (Reserve the leftover marinade that the chicken has been sitting in.) Tip: roll up the chicken thigh pieces for cooking so they do not cook too quickly (to slow down the cooking time enough to develop a deeply marinated golden colour). Place the dish into the oven and cook for 20 minutes, basting every 5 minutes. It will take longer to cook if you have not preheated the oven for at least 20 minutes. Turn over the chicken after 15 minutes and baste again. Cook for longer if required.

Meanwhile, scrub the potatoes, cut in half or wedges if the potatoes are bigger (smaller pieces will reduce cooking time). Place them in a steamer and steam for 10 minutes or until just soft (you can microwave them if preferred). Transfer the potatoes to a frying pan with a splash of extra virgin olive oil (add minced garlic and freshly chopped rosemary if available). Sprinkle on a little rock salt and sauté the potatoes for 10 minutes or until golden.

A rainbow of antioxidant-rich ingredients and the goodness of eggs make this a nutritious and energising meal. Bean sprouts add a crispness that makes this recipe shine. See notes.

First, cook the rice using the absorption method: rinse the rice in running water, then place in a saucepan with 4 cups of water. Bring to the boil and then reduce heat and
simmer on low for 7 minutes or until the rice boils dry. Check the rice regularly while cooking to make sure it does not burn at the bottom. Once the water has been absorbed, switch off the heat, stir and cover with a lid for another 3–5 minutes. Then remove the rice and spread out on a large tray to air dry for 10+minutes (while you prepare the other ingredients).

Next, crack the eggs into a bowl and whisk with a fork. Then heat a splash of olive oil in a large non-stick frying pan or wok on medium heat and cook the eggs—the egg will look a bit like a flat pancake or crepe when cooking. Flip the egg pancake after 1 minute and briefly cook the second side. Try to avoid browning the egg, just cook until firm. Remove and cut the egg into 3cm (1in) strips and set aside.

To the same frying pan add the onions, garlic, ginger, mushrooms and spring onions and sauté for 1–2 minutes. Then add the cooked rice, corn kernels, thawed peas and capsicum and cook for 5–10 minutes until evenly heated, mixing occasionally. Then stir in the egg, bean sprouts and tamari sauce.

Vegan:
omit the egg and use diced, firm tofu—marinate it for at least 10 minutes in tamari sauce.

EP:
forget using the ingredients listed—you will need to use egg, basmati rice, rice bran oil for frying, garlic, spring onions, finely chopped celery, bean sprouts and green beans. Do not use tamari sauce, just season with sea salt.

This easy-to-prepare soup is rich in skin-loving minerals and it tastes absolutely lovely. The secret ingredient is Thai red curry paste although it’s not a spicy soup, making it ideal for children. See notes.

In a large saucepan, heat a splash of olive oil on medium heat and sauté the onion for 1 minute. Add the garlic and curry paste and cook for a further 1–2 minutes until fragrant.

Prepare the dried lentils by rinsing them thoroughly in a large bowl of water, then drain them and then remove the discoloured ones. Then add them to the saucepan along with the water, powdered stock and sweet potato, mix and bring to the boil. Reduce heat to low and simmer for 30 minutes. Remove the saucepan from the heat and allow the soup to cool for 5 minutes.