Rowana's Recipes
Here are some delicious and health promoting recipes for you to try out at home, tried and tested on children and adults by Nurtritionist
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Quinoa Bake
Ingredients:
Half teaspoon of turmeric
A sprinkle of dried mixed herbs
4 spring onions (small ones)
2 cloves of garlic (optional)
150g broccoli or cauliflower
1 med grated carrot
A handful of chopped olives
A large handful of fresh spinach or similar greens (rocket is very good)
A cup full of quinoa
A couple of handfuls of grated cheese of your choice.
Method:
1: Finely chop the spring onions and garlic.
2: Pour a small amount of olive oil into a pan; add the turmeric, mixed herb, spring onions and garlic. Allow them to cook gently on a low heat for a short time. Give a little stir now and again.
3: Add a small amount of boiling water to create a stock. Not too much enough to just cover the ingredients in the pan so far.
4: Chop the broccoli and shred the spinach/greens quite fine and then add them to the pan.
5: Give the quinoa a rinse (you will need a very fine colander/sieve as the quinoa is very fine. Then add it to the pan.
6: Add the cheese and give a good stir.
7: Cover all the ingredients with a good amount of water. About 4 cm above the ingredients as the quinoa requires a good amount of water to cook.
8: Leave it to simmer for about 20 minutes, be careful to check as you might need to add more water. Quinoa can absorb the water quickly so check lots as easy to burn it. Give the occasional stir.
9: When the water has gone the quinoa should appear quite fluffy.
10: Put the mix into a oiled baking dish and add some grated cheese over the top. This gives a nice crispy topping.
11: Bake in a preheated oven on fairly hot heat. Cook for about 30-40 minutes until the top is slightly golden and crispy. I find watching the cheese is a good marker as it goes slightly crispy when ready.
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Tasty Wraps
A good idea for children’s lunch boxes are deliciously filled wraps. I buy the regular wraps from the supermarket. You can get various kinds but I prefer the plain wheat ones made by deli mission.
Cheese Medley
Cover one side of the wrap with mayonnaise. Grate some cheese of your choice along the edge of the wrap closest to you allowing a little bit of space from the edges either side. On the top of the cheese add some slices of avocado, slithers of cucumber and chopped cherry tomatoes or red pepper. Start rolling from the edge closest to you, fold in the edges either side and roll up. I find adding a bit extra mayonnaise along the top of the wrap before finishing rolling helps it to hold together. Cut in half and it keeps fresh for lunch wrapped in foil or cling film.
Mediterranean Mix
Cover one side of the wrap with Homous. Allowing a little bit of space from the edges either side add some sliced avocado, slithers of cucumber and chopped pepper. Keeping it in a line just away from the edge nearest to you makes it easier to roll up. Add some chopped olives and falafels to give it extra taste. Start rolling from the edge closest to you, fold in the edges either side and roll up. I find adding a bit extra homous along the top of the wrap before finishing rolling helps it to hold together. Cut in half and it keeps fresh for lunch wrapped in foil or cling film.
Simple and tasty
Cover one side of the wrap with a nice cream cheese of your choice. Allowing a little bit of space from the edges either side add some slithers of cucumber and a handful of finely chopped rocket/lettuce or watercress. . Keeping it in a line just away from the edge nearest to you makes it easier to roll up. Start rolling from the edge closest to you, fold in the edges either side and roll up Cut in half and it keeps fresh for lunch wrapped in foil or cling film.
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The Orange Soup
Ingredients:
1 teaspoon of turmeric
2 cloves of fresh garlic
1 medium sized leek
2 medium sized sweet potatoes
2 medium sized carrots
A large handful of fresh greens such as spinach, chard or kale
A tin of chickpeas (preferably unsalted)
Method:
1: Chop the garlic and the leek quite fine. Add a dribble of olive oil/ or preferred oil into a largish saucepan and put in the turmeric, leek and garlic. Give a little stir to allow the flavours to blend and cook for a short time on a very low heat.
2:Add a small amount of water (preferably filtered) to create a stock, roughly about a cup full. Make sure it is on a low heat so as not to burn the leeks etc
3: Chop the sweet pots (I tend to wash them well rather than peel them but sometimes I find it necessary as the skin is usually quite marked) and carrots and add them to the pan and give a stir.
4: Chop up the greens and add them to the pan..
5: Rinse the chickpeas and add to the pan.
6: Add enough water into the pan to cover all the ingredients. Stir well and put on the lid. Bring to the boil and then turn the heat right down and simmer for about 40 minutes. You might need to add more water as it cooks. Give the occasional stir and I find it good to open the lid slightly as it stops it from boiling over onto the cooker.
7: Can be served either left chunky or it can be blended to a smooth consistency. I find my children prefer it blended.
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Tofu and Rice Delight
This is a very simple dish and it is very quick and easy to make. Choosing a good textured tofu sausage/block is very important as it makes the end result a lot more satisfying. Searching in the local health food shop is a very good option. I find the frozen ones do not work as well. Usually a smoked tofu is a good option as it gives a more flavoursome result.
Ingredients:
Olive oil (preferably cold pressed)
A sprinkle of dried mixed herbs
A cupful of basmati rice (either white or brown)
3 or 4 beetroot (I find the ready brought cooked ones easiest)
2 avocados
3 tofu sausages or a block of tofu
A handful of large green/black pitted olives
Method:
1: Wash the rice thoroughly and place into a pot, with enough water to cover it and put on the lid. I find about 2cm above the top of the rice is a good amount for brown rice, when using white rice use about 1- 1.5cm. Bring it to the boil and then turn it right down to simmer until all the water has disappeared. It usually takes about 15-20 minutes from turning down to simmer. If there is any water left in the pot when the rice appears to be cooked you can take off the lid and continue simmering until all the water has gone. Being careful not to burn the rice.
2: Chop the tofu sausages/block into small pieces and either lightly fry, grill or bake them. I find lightly frying works well as the tofu gets quite crispy and holds together well. I usually wait until the rice is nearly done as they cook quickly and it means they stay warm.
3: Peel and chop the avocados into smallish chunky pieces. Chop the beetroot and place into a large bowl.
4: Chop the olives into small pieces and add to the bowl with the avocados and beetroot.
5: When the tofu is ready add into the bowl with the other ingredients.
6: Sprinkle on some mixed herbs and a drizzle of olive oil and give a good mix.
7: Serve with the rice onto a plate and hey presto a delicious dinner.
