Healthy doesn’t have to be hard and it certainly doesn’t have to be boring. Add some summer colours to the table with this beetroot salad. It’s easy to make, great for getting the kids busy in the kitchen and full of goodness.
Ingredients (family-sized serve)
2 medium-sized fresh beetroots
2 medium sized potatoes
2 large (or 4 small) dill gherkins
½ bunch of coriander
- Boil the beetroots and the potatoes. Keep in mind that beetroot can take a while to boil (30 minutes or more depending on the size). Leave to cool down. It’s ok to do the cooking earlier in the day when you have time for it, then come back to preparing the salad later.
- Dice the tomatoes, cucumbers and gherkins in a large bowl.
- Peel and dice the potatoes and beetroots. Add to the bowl. This is a great job to outsource to your kids, especially if you’re trying to teach them cutting skills. Both of these ingredients are soft and easy to cut even with a very blunt knife. Plus the kids are more likely to eat veggies in a meal that they’ve prepared themselves.
- Chop the coriander and the shallots and add to the salad. If you have kids, who dislike shallots or anything that looks like grass, you may want to serve the coriander and shallots separately and invite everyone to add to their salad as they wish.
- For the dressing use 2-3 table spoons of sunflower oil and add salt to taste. The salt will draw the juice out of the tomatoes and this, together with the gherkins, will give the salad its unique flavour.
- Mix well and it’s ready to serve!beetroot salad.
‘Tis the season to eat pumpkin! This fall favorite has a place in every meal, am I right? The healthy pumpkin dip is both great as an afternoon snack for you and your kids, or with nibbles at your Halloween party. The best part? It is so easy to make! All you need are a few ingredients, ten minutes and a blender!
1 small fresh pumpkin, peeled, seeded and cut into cubes (you will need just over half a pound)
1 tsp cumin seeds
½ tsp dried chilli flakes
3 tbsp extra virgin olive oil
Salt and pepper to taste
- Place the pumpkin in a pot and cover with cold water. Place on stove on high heat until the water boils, then lower the heat to simmer. Cook the pumpkin for approx. 10 minutes or until tender. Drain and set aside.
- Add a tablespoon of oil and the cumin seeds to a small frypan and cook on low heat. Once the cumin seeds start to sizzle, take off heat and add chilli flakes. This allows both the flavours of the cumin and the chilli to infuse into the oil.
- Put the cooked pumpkin and half of the cumin and chilli mixture into a food processor (or bowl, if you have a stick mixer). Blend till smooth. You can add the olive oil, 1 spoon at a time, as necessary to help blend. The mixture shouldn’t be too runny, but smooth and dense.
- Finally, add salt and pepper to taste. Serve in a small bowl or dish, garnished with the remainder of the cumin and chilli mixture.
- Serve pita bread, or a crusty baguette.
Hummus is a middle eastern dip or spread, made mostly from chickpeas. It is high in iron and Vitamin C and makes a great, healthy snack for kids and adults. You can serve with pita bread as a dip, use it on sandwiches, eat with falafel or even with carrot and celery sticks.
- In a food processor, puree the chickpeas, garlic, olive oil, lemon juice, tahini, cumin, and ¾ teaspoon of salt until smooth and creamy. Add 1 to 2 tablespoons water as necessary to achieve the desired consistency.
- Transfer to a bowl. Drizzle with olive oil and sprinkle with the paprika before serving with flat bread.
1 cup short grain rice
1 cup water
1/4 cup rice or white vinegar
2 tablespoons sugar
1/2 teaspoon salt
10 sheets Nori seaweed
1/2 cucumber, thinly sliced
1/4 red capsicum, cut in strips
1 ripe avocado, sliced
2 x 125g cans John West Smoked Tuna Slices, drained
- Place rice into a sieve and rinse under cold water until water runs clear. Drain and place into a saucepan with the measured water. Stand for 30 minutes. Mix vinegar, sugar and salt, set aside to dissolve.
- Place rice onto a high heat, bring to the boil for 1 minute. Cover saucepan, lower the heat and simmer gently for 20 minutes. Stand for 10 minutes, then transfer to a bowl. Stir vinegar mixture into rice and continue stirring gently until rice is cool and vinegar mixture absorbed.
- Cut seaweed sheets into two rectangles. Place a spoonful of rice at one end, top with a slice of cucumber, a
Hint– Nori can be bought from Asian supermarkets and good delicatessens.
Sesame Salmon with Snow Peas
– Snack/Light Meal
1 tablespoon oil
1 red onion, cut in wedges
3 cups snow peas or sugar snap peas, topped and tailed
1/4 cup water
1 tablespoon light soy sauce
1 teaspoon sesame oil
pinch Chinese five spice
2 teaspoons cornflour
1 x 415g can John West Pink or Red Salmon, drained
2 teaspoons sesame seeds
- Heat oil in a wok or frying pan and stir-fry onion until soft. Add snow peas and stir-fry for 1 minute.
- Mix water, soy sauce, sesame oil, five spice and cornflour. Add to the pan with salmon and stir until salmon is hot and sauce thickened.
- Sprinkle with sesame seeds and serve with rice.
Hint – Delicious served with noodles instead of rice.