Healthy Family, Happy Family (23 page)

Bring a saucepan of water to the boil and cook the rice for 10 minutes (if using brown rice, cook for 25 minutes). Drain and set aside.

Meanwhile, heat a splash of olive oil in a large frying pan or wok and cook the fish on medium heat for 2–3 minutes, turning once. Remove the fish from the pan and set aside.

In the same frying pan, sauté the garlic, ginger, spring onions and mushrooms for 1–2 minutes then add the green beans and cook for another 2–3 minutes. Turn off the heat and add the sprouts, oyster sauce and the cooked fish.

Using scissors, hold the bunch of coriander above the wok and chop the herb into pieces, discarding half of the stems. Stir and serve on a bed of rice. (Thanks LJ Charleston for this recipe.)

If following Menu 2, cook 1 cup extra rice (2 1⁄2 cups total) and freeze the leftovers in serving sized portions in plastic zip lock bags.

EP:
omit the mushrooms and oyster sauce and use celery or cabbage and a sprinkling of sea salt.

GF:
use gluten-free oyster sauce or tamari sauce.

V&Vn:
omit the fish and oyster sauce and use kidney beans and tamari sauce instead.

Optional:
sesame seeds – dry fry them for 1–2 minutes on medium heat while keeping a close eye on them to prevent burning. Sprinkle on stir-fry before serving.

Eggs, salmon and spinach are three of the most nutritious foods, making this frittata a healthy choice for your family. It’s abundant in B group vitamins for energy, omega-3 for healthy skin and heart, vitamin A for eye health and vitamin D for strong bones.

Preheat the oven to 200°C (400°F). Line a square baking dish (approx. 24x24cm/9 1⁄2x9 1⁄2in) with baking paper and spread out the chopped baby spinach on top.

Heat a little olive oil in a frying pan and sauté the onions and mushrooms for 3–4 minutes or until soft. Transfer onto paper towels (or a clean tea towel) and soak up all of the moisture (this is essential for a good frittata).

In a large bowl, lightly beat the eggs then stir in the milk, onions, mushrooms and pepper. Pour into the baking tray and decorate the top with smoked salmon. Bake for 20 minutes or until set.

Leftovers can be used in lunch boxes, or make this a main meal by adding a side salad (such as Tasty Spinach Salad) and 4 wholegrain buns.

GF:
use malt-free soy milk or cow’s milk.

EP:
omit the baby spinach, onion and mushrooms and alternatively sauté 2 large finely sliced leeks and 4 chopped spring onion.

V:
omit the salmon and top the frittata with sliced tomato and a sprinkling of iodised rock salt.

This fresh, tasty meal is rich in omega-3 for glowing skin and healthy brain development; vitamin D for strong bones; dietary fibre for colon health; and lycopene for a healthy heart and skin. Children who eat fish are less likely to develop asthma.

Preheat the oven to 220°C (450°F). Bring a large saucepan of water to the boil and cook the rice for 25 minutes. Once the rice is cooked, drain well and set aside.

Meanwhile, cut off the pumpkin skin and dice the flesh into 1.5cm (1⁄2in) cubes (smaller pieces will cook faster). Then put the pumpkin and a splash of water into a shallow bowl and microwave it for 3 minutes, until partially soft. Drain thoroughly.

In a very large baking dish lined with baking paper, place the pumpkin, tomatoes and baby corn. Drizzle with 2 teaspoons of olive oil and bake for 10 minutes.

While the vegetables are cooking, marinate the fish: grate the rind of the lemon with a fine grater or zester to yield 1 teaspoon of lemon zest (if you want the meal to taste more lemony, grate both halves). Then juice half the lemon. Place the fish on a plate and marinate it in the lemon juice and garlic.

Prepare the parsley by washing it and chopping finely.

Reduce the oven temperature to 200°C (400°F), then lay the salmon in amongst the vegetables and sprinkle on a little more lemon juice, grated lemon zest and parsley. Bake for 10–14 minutes or until cooked to your liking (times will vary depending on thickness of fish so check it after 7 minutes). Serve on a bed of rice.

If the fish develops white clumps on the sides during cooking this means it’s overcooking. However, using this baking method should preserve the fish’s tenderness. If necessary, cover the fish with aluminium foil in the last few minutes to prevent overcooking.

Caution:
whole rainbow trout contain small bones!

V&Vn:
use marinated firm tofu instead of fish.

No time? For a fast meal that’s ready in 15 minutes, buy packet brown rice that cooks in 2 minutes and steam the fish with garlic for 10 minutes using a steamer. The vegetables can be microwaved and the tomatoes served raw. Drizzle with extra virgin olive oil and lemon before serving.

Made entirely of goods from the pantry, this antioxidant-rich recipe is a great emergency dinner and it’s ready by the time the pasta timer dings. Add some alkalinity by serving it with something green such as flat-leaf parsley, spring onions and/or a side salad. See notes.

Bring a large saucepan of water to the boil and cook the pasta as directed on the packaging (usually simmer for 10 minutes).

Meanwhile, chop the onion, garlic and olives (and capers, if using) as finely as possible. Heat a splash of extra virgin olive oil in a non-stick frying pan. Add the onion and garlic and sauté on medium heat for 2 minutes. Add the olives, anchovies, tomatoes and capers. Simmer until the pasta is ready. Remove from heat and mix in the parsley. Drain pasta and serve. (Thanks Lisa Salgo for this recipe.)

The secret to anchovies is to rinse them in milk before using.

Optional:
top with freshly grated parmesan cheese.

GF:
use gluten-free buckwheat noodles or rice noodles.

V&Vn:
omit the anchovies from this recipe.

This healthy pasta is quick and easy to prepare. A family favourite.

Bring a large saucepan of water to the boil and boil the pasta in until al dente (read the suggested cooking time on the pasta packaging and cook for 1 minute less). Once cooked, drain the pasta and transfer to a large wok or frying pan. Turn the heat to medium and mix the olive oil with the pasta. Then add the cherry tomatoes, half the lime juice and baby spinach. Gently mix for about 2 minutes, until just warm and the spinach begins to wilt. Ensure you keep all ingredients whole (e.g. don’t squash the tomatoes while mixing).Mix through the smoked salmon and goat’s cheese, and add pepper and more lime juice if desired. (Thanks Louise McGregor for this recipe.)

For a creamy pasta (that tastes quite rich) add a very small dollop of plain Greek yoghurt to serve. However, I suggest the first time you try this recipe don’t add yoghurt as it is such a gorgeous dish on its own.

V&Vn:
use firm tofu instead of salmon—cut into chunks and marinate the tofu in salt reduced tamari or soy sauce. Then lightly fry in extra virgin olive oil until golden.

GF:
use gluten-free buckwheat noodles or rice noodles.

This is a simple dish with a delicious combination of pumpkin, tuna and rocket. Pine nuts make this meal special.

Preheat the oven to 200°C (400°F). Line a baking tray with baking paper.

Peel the pumpkin and dice the flesh into 1.5cm (1⁄2in) pieces for fast cooking. Peel the onion and cut into quarters. Wash and trim the stems of the mushrooms. Coat the vegetables in a splash of olive oil and pop them on the baking tray. Bake for 20 minutes or until soft and golden.

Meanwhile, heat a small frying pan on medium heat and lightly toast the pine nuts and pepitas until golden (watch like a hawk: they burn easily). Set aside.

Bring a saucepan of water to the boil and cook the basmati rice for 10 minutes. Drain and set aside.

Drain the tuna, break up the chunks and add to the rice. Then add the roasted vegetables and pine nuts and season if desired. Serve topped with rocket and a squeeze of lemon.

This hot leg of happiness takes a while to roast but I hate to boast, it does make the most amazing feast plus there will be leftovers for a lovely tagine. Secret ingredients: love, time and a bit of thyme.

Half an hour before beginning cooking, remove the lamb from the refrigerator to allow it to warm to room temperature and also preheat the oven to 250°C (480°F)—you will later reduce this temperature.

Prepare the lamb: rub the meat with some olive oil and sprinkle both sides with dried thyme and mint leaves (about 1 teaspoon each). Place in a large, deep baking dish, preferably one with a roasting wire rack inside so the vegies don’t soak in the oil.

Prepare the roasting vegetables: peel the onions and cut in half. Peel the pumpkin and sweet potato and cut into large slices. Peel the potatoes and cut larger ones in half. Drizzle over a little olive oil and place them in the roasting pan alongside the lamb. Do not add salt if you plan to use the flavoursome gravy.

Calculate cooking time (see notes) and place the dish into the oven. Cook for calculated time. After 15 minutes, reduce the heat to 220°C (450°F). When the cooking time has finished, test to see if the lamb is cooked using a skewer (see notes). Cook for an additional 10 minutes if necessary. If the meat passes the skewer test, remove the lamb and vegetables from the roasting pan and rest the lamb in a covered container for 15 minutes—this enhances the tenderness and flavour (apparently).