Healthy and Balanced Family Recipes
'My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits'
Photo by S O C I A L . C U T on Unsplash
Ingredients (serves 4):
1.5kg chicken drumettes or wings
1/2 tspn each: ground cumin, coriander, turmeric, five spice
1 teaspoon sambal oelek
1 tb honey
4 tb low salt soy sauce
1 clove garlic, crushed
4 cups chopped fresh or frozen vegetables (e.g. capsicum, bok choy, corn, carrot)
1. Combine spices and sauces.
2. Coat chicken and marinate in the fridge for 1 to 24 hours.
3. Roast in pre-heated 180 degrees C oven for 60 minutes until golden brown. Turn mid-way through cooking and coat with pan juices.
4. Cook risoni as per packet instructions, drain.
5. Whilst pasta is cooking, heat a drizzle of olive oil in a pan, brown garlic.
6. Add vegetables and cook until soft and golden (do this in 2 in batches).
7. Stir vegetables through risoni and serve with the chicken.
1/25/2020 0 Comments
rainbow roast vegetables
Make a tray and use as sides for main meals throughout the week.
1/2 cauliflower, stalks, leaves & florets chopped & washed
10 Brussels sprouts
1 medium sweet potato, cut into discs (skin on, rinsed)
4 beetroot, quartered
2 zucchini, chopped
Preheat oven to 180 degrees. Place cauliflower. zucchini and brussels sprouts on a tray , spray with olive oil and season. Roast 30 minutes, checking midway to turn once golden brown.
Place beetroot & sweet potato on another tray, spray with olive oil, roast 45 mins.
Tips: Use herbs such as thyme or rosemary or spice mixes such as za'atar or dukkah to roast with vegetables for additional flavour.
9/22/2019 0 Comments
chilli, feta, mushroom pita stack
I promised a return to fresh, few ingredient balanced meals and this will be the best thing you eat all day.
Packed with folate, choline, Vitamin B12, iron, protein, B vitamins & monounsaturated fats and the right balance of macronutrients: carbohydrates, lean protein & vegetables.
Ingredients: (serves 2)
2 cups chopped mushrooms
1 clove garlic, thinly sliced
4 mini wholemeal pita
2 cups baby spinach
40g feta cheese
4 tablespoons hummous
Chilli, salt, pepper
1. Boil 500mls of water, add a generous glug of white vinegar.
3. Heat oil in a pan, add garlic, mushrooms and brown on high heat. Remove and add spinach to the pan until wilted.
4. Crack 2 eggs into rapidly boiling water, reduce heat and simmer for 3 minutes. Remove with slotted spoon. Repeat with remaining eggs. Whilst eggs are cooking, toast pita and set aside.
4. Spread pita with hummous, pile each with mushrooms and a poached egg. Scatter feta, heap spinach on the side. Season with chilli flakes, salt and pepper.
9/5/2019 0 Comments
korean pancakes (jeon)
Gluten free, vegetarian, low FODMAP
Jeon are a brilliant way to encourage children to eat their vegetables! They are super easy and a good way to use up any leftover vegetables.
1 carrot, grated
1 potato, grated
1 zucchini, grated
1 capsicum, finely diced
1 red onion, finely diced (omit for low FODMAP)
1 cup flour (wheat, rice (gluten-free), wholemeal)
1/2-1 cup water
Rice bran oil
Dipping sauce: 1 tb soy or tamari (GF) and 2 tb rice vinegar
1. Squeeze out excess moisture from the zucchini and potato. Add vegetables into a large bowl.
2. Mix together water and flour, then add with egg to the vegetable mixture. You may need to add water depending on consistency.
3. Brush a pan with rice bran oil, heat well and add 1/3 cup quantities of mixture to pan. Cook approximately 2 minutes per side until golden brown.
4. Serve with dipping sauce.
Delicious sides include: smoked salmon, avocado and salad.
Vegetarian, Gluten free, FODMAP friendly
When the sun is shining, making dinner with vibrant, fresh ingredients feels exciting. Make my rainbow rice paper rolls this weekend, packed with plant-based protein, sustained release carbohydrates, vitamin C, beta carotene, iron and monunsaturated fats.
The combination possibilities are endless.
I used: pre-marinated satay tofu (marinate your own plain tofu for gluten-free) (pan-fried 2 mins each side), grated carrot, shredded purple cabbage, sliced cucumber, capsicum, avocado and coriander leaves.🥒
Soak rice paper sheets for roughly 30-60 seconds, place ingredients inside middle third of rice paper add ingredients and roll. Work quickly as the rice paper is quite sticky. Place rolls on a plate with a clean, damp towel covering them to keep fresh.
Dipping sauce: sweet chilli sauce with a bit of fish sauce and lemon juice.
Other ideas: shredded chicken, vermicelli noodles, spinach, mint, avocado (omit for Low FODMAP option)
8/25/2019 0 Comments
Another day, another soup to warm you through to the soul and boost those immune-fighting nutrients for this long, cold winter. This covers most food groups in one excellent bowl. Many micronutrients = happy body. It includes some great plant-based protein from the chickpeas and continues along the theme of my love affair with legumes. Really. Here is my healthy twist on a traditional favourite.
1 whole chicken (I removed as much skin as possible), cleaned
2 garlic cloves
Dried bay leaves x 3
salt, lots of black pepper
half bunch kale, leaves removed or 2 handfuls spinach
1 small bunch broccoli, cut into small florets, stalks sliced
1/2 cup barley
1 can chickpeas, drained and rinsed
lemon zest, dill to serve
1. Cover chicken in large pot with cold water, add roughly chopped carrot, onion, garlic and celery, seasoning and bay leaves.
2. Cover with lid and bring to the boil. Lower heat and simmer for about an hour, until chicken cooked through.
3. Remove chicken, garlic cloves and bay leaves from pot, add rinsed barley and continue cooking stock until barley soft, roughly 30 mins. Whilst this is cooking, remove chicken bones and reserve meat.
4. When barley cooked through, add broccoli, kale (or other leafy green) and chickpeas. The heat from the soup will cook those veg.
5. Add some of the chicken back to the pot, stir through lemon zest and dill and serve.
- Reserve some chicken for sandwiches or to add leftover chicken to brown rice with frozen mixed veg, canned corn and low salt soy sauce for quick fried rice.
- Freeze leftover chicken for other sandwiches and meals
- You can prepare this recipe up to step 3, strain the broth and put the veg and barley aside. If the broth is refrigerated overnight, any fat that comes to the surface can be skimmed off the next day. Simply add the barley and cooked veg back in, reheat the soup and go from step 4 the next day. Of course, you don't have to wait a whole 24 hrs if you would prefer to serve immediately.
- The kids may enjoy this with some cheesy soldiers on the side.
I hope you and your family enjoy this as much as we did,
Nicole is a specialist Paediatric and Family Health Dietitian and Lactation Consultant, in private practice. She provides evidence-based, sustainable nutrition and feeding advice that supports optimal health and growth, and meets a family at their unique needs. Nicole graduated from Monash University in 2003 with a Bachelor of Nutrition & Dietetics, and worked as a Clinical Dietitian at a large metropolitan tertiary hospital, with Melbourne’s most critically ill, for over 15 years, before a career change to infant and family feeding.
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