Super Food Ideas – September 2019

CAULIFLOWER,

L AMBANDORANGE

FREEKEH SALAD

PERSERVE

$4.89

SALMONAND

BROCCOLI

LINGUINE

PERSERVE

$3.51

WEEK 2

3 Meanwhile,placecouscousandboiling
waterina saucepanoverhighheat.Cover.
Bringtotheboil.Reduceheattolow.Simmer
for8 minutesoruntiltenderandliquidhas
absorbed.Removelid.Standfor2 minutes.
4 Bringa saucepanofwatertotheboilover
medium-highheat.Cooksilverbeetfor
2 minutesoruntiljustwilted.Usinga slotted
spoon,transfertoa sieveovera bowl.Cook
broadbeansinsamepanfor2 minutesor
untiltender.Drain.Peelbeans.Discardskins.
5 MakeWarmHoneyMustardDressing
Stiroil,vinegar,honeyandmustardin
a smallsaucepanovermediumheatfor
2 to3 minutesoruntilheatedthrough.
6 Placecouscous,silverbeetandbroad
beansina largebowl.Drizzlewithhalfthe
dressing.Season.Tosstocombine.Top
couscouswithbeetroot,pumpkinandonion,
drizzlewithremainingdressingandsprinkle
withfettaandpinenuts.Serve.
NUTRITION:(perserve)2698kJ;30.5gfat;
6.8gsatfat;18gprotein;75gcarbs;
6gfibre;16mgchol;507mgsodium.

turbothursday

SALMONAND
BROCCOLI LINGUINE
SERVES 4
PREP5 MINUTES COOK15 MINUTES

375gdriedlinguine
350gbroccoli,cutintosmallflorets
1 tablespoonextravirginoliveoil
6 greenonions,thinlysliced
2 garliccloves,crushed
2 teaspoonsfinelygratedlemonrind
300ml light thickened cream for cooking

2 tablespoonslemonjuice

415gcanredsalmon,skinandbones

discarded,flakedintolarge chunks

¹⁄³ cup chopped fresh dill

1 Cookpastafollowingpacketdirections,

addingbroccoliforlast3 minutes.Drain,

reserving¹⁄³cupcookingliquid.

2 Meanwhile,heatoilina largefryingpan

overmediumheat.Cookonion,garlicand

lemonrindfor2 minutesoruntilfragrant.Stir

in creamandlemonjuice.Bringtoa simmer.

3 Addsalmon,halfthedill,reservedcooking

liquidandpastamixture.Cookfor2 minutes

oruntilheatedthroughandthickenedslightly.

Season.Servetoppedwithremainingdill.

NUTRITION:(perserve)2925kJ;28.3gfat;

12gsatfat;34.3gprotein;72.2gcarbs;

7.3gfibre;88mgchol;421mgsodium.

feel-goodfriday

CAULIFLOWER,LAMBAND

ORANGEFREEKEH SALAD

SERVES 4

PREP 20 MINUTES COOK30 MINUTES

3 oranges

1 teaspoongroundcumin

800gcauliflower,cutintoflorets

1 redonion,cutinto thin wedges

Oliveoilspray

1 tablespoonsunflowerseeds

1 tablespoonpepitas

¼ cuppecanpieces

¼ cuphoney

1 cupfreekeh,rinsed

2 tablespoonsextravirginolive oil

400g lean lamb leg steaks

1 tablespooncidervinegar

½cupfreshmintleaves

½ cup fresh flat-leaf parsley leaves

1 Preheatovento200°C/180°Cfan-forced.

Linea largebakingtraywithbakingpaper.

2 Finelygraterindfrom2 oranges(you’ll

need1 tablespoon).Combine2 teaspoons

rind,cumin,cauliflowerandonionina large

bowl.Placeonpreparedtray.Spraywithoil.

Roastfor 15 minutes.Mixsunflowerseeds,

pepitas,pecansand1 tablespoonhoney

ina bowl.Season.Removetrayfromoven.

Spoonteaspoonsofseedmixtureontotray.

Roastfor5 minutesoruntilcauliflower is

tenderandseedmixtureis crisp.

3 Meanwhile,cookfreekehfollowing

packetdirections.Drainwell.

4 Combineremainingorangerindwith

1 tablespoonremaininghoney.Heathalf

theoilina large,non-stickfryingpanover

medium-highheat.Cooklamb,brushing

withhoneymixture,for2 to3 minutes

eachsideformediumoruntilcooked

toyourliking.Transfertoa plate.Cover

looselywithfoil.Restfor 10 minutes.Slice.

5 Juice1 orange(you’llneed2 tablespoons

juice).Placejuice,vinegar,andremaining

honeyandoilina bowl.Stiruntilhoney

dissolves.Season.Peelremainingoranges

andsliceintorounds.Placefreekeh,

cauliflowermixture,orangeslices,mint,

parsley,juicemixtureandlamb in a bowl.

Tosstocombine.Serve.

NUTRITION:(perserve)2733kJ;26.3gfat;

4.7gsatfat;34.8gprotein;66.7gcarbs;

15.6g fibre; 70mg chol; 198mg sodium.

WARMBEETROOT
ANDPUMPKINPEARL
COUSCOUS SALAD

PERSERVE

$4.42