Super Food Ideas – September 2019

30 super food ideas SEPTEMBER 2019

BEEFANDMUSHROOMKEBABS
WITHBUCKWHEAT SALAD
SERVES 4
PREP 30 MINUTES(PLUS REFRIGERATION)
COOK 55 MINUTES
YOU’LLNEED8 SMALLPRE-SOAKED
BAMBOOSKEWERSFORTHISRECIPE.

1 tablespoonfinelychoppedfresh rosemary
¼cupextravirginoliveoil
¹⁄³cupbalsamicvinegar
3 garliccloves,crushed
450gbeefrumpsteak,trimmed,
cutinto2cmpieces
250gcupmushrooms,halved
1 bunchbabybeetroot,trimmed
1 cupbuckwheat,rinsed
1 cupsalt-reducedchicken stock
½ cuporangejuice
1 cupfreshflat-leafparsleyleaves
½ smallredonion,thinlysliced
2 tablespoonsroughlychopped dry
roastedhazelnuts
50g reduced-fat fetta, crumbled

1 Preheatovento200°C/180°Cfan-forced.

Combinerosemary,2 tablespoonsoil,

2 tablespoonsvinegarand²⁄³garlicin

a largeglassorceramicbowl.Stirinbeef

andmushroom.Refrigeratefor1 hour.

2 Meanwhile,washbeetrootandpatdry.

Wrapeachinfoil.Placeona bakingtray.

Roastfor 40 minutesoruntiltender.Set

asideuntilcoolenoughtohandle.Wearing

disposablegloves,peelbeetroot.Cutinto

wedges.Placebeetrootina bowl.Add

1 tablespoonremainingvinegarand

remaininggarlic.Season.Tosstocoat.

3 Meanwhile,heata largesaucepan

overmedium-highheat.Addbuckwheat.

Cook,stirring,for1 minute.Addstock

andjuice.Stirtocombine.Bringtothe

boil.Reduceheattomedium.Simmer,

covered,for 15 to 20 minutesoruntil

buckwheatis tenderandliquidhasbeen

absorbed.Removefromheat.Standfor

5 minutes.Fluffmixturewith a fork.

Transfer to a large bowl.

4 Threadbeefandmushroomontoskewers.

Heata barbecuegrillonmedium-high

heat.Cookfor2 minuteseachsidefor

mediumoruntilcookedtoyourliking.

5 Addparsley,onion,hazelnutsandfetta

tobuckwheat.Season.Tosstocombine.

Arrangebuckwheatsalad,beetrootand

skewersona servingplatter.Whisk

remainingoilandvinegarina smallbowl.

Drizzleoverbuckwheatmixture.Serve.

NUTRITION:(perserve)2433kJ;26.9gfat;

6.2gsatfat;35gprotein;43.4gcarbs;

10.2g fibre; 76mg chol; 512mg sodium.

GINGER-GLAZEDPORKWITH

WATERCRESS AND BLACK RICE

SERVES 4

PREP 15 MINUTES COOK 30 MINUTES

1 tablespoongingermarmalade

½teaspoonwholegrainmustard

1 teaspoonchoppedfreshthyme leaves

¼cupextravirginolive oil

400gporkfillet

2 x 250gpacketsblackmicrowaverice

1 bunchasparagus,trimmed,halved

280gjar99%fat-freewholeartichoke

hearts,drained,halved

400gcanchickpeas,drained,rinsed

2 tablespoonschoppedfreshchives

1½cupswatercresssprigs

2 tablespoons white wine vinegar

1 Preheatovento200°C/180°Cfan-forced.

Linea bakingtraywithbakingpaper.

Combinemarmalade,mustard,thymeand

2 teaspoonsoilina small bowl. Season

withsaltandpepper.

2 Heat2 teaspoonsoilina largefryingpan

overmedium-highheat.Addpork.Cook,

turning,for5 minutesoruntilbrowned.

Transfertopreparedtray.Brushwithginger

mixture.Roastfor 20 to 25 minutesor

untiljuicesrunclearwheninsertedwith

a skewer.Transfertoa plate.Coverloosely

withfoil.Restfor 10 minutes.Slice.

3 Meanwhile,heatricefollowingpacket

directions.Placeasparagusina bowl.Cover

withboilingwater.Standfor3 minutesor

untiljusttender.Drain.Refreshunder cold

water.Drain.Returntobowl.

4 Addrice,artichoke,chickpeas,chives,

watercress,vinegarandremainingoilto

asparagus.Tosstocombine.Divideamong

servingplates.Topwithpork.Serve.

NUTRITION:(perserve)2542kJ;19gfat;

3.1gsatfat;34.2gprotein;70.4gcarbs;

11g fibre; 47mg chol; 385mg sodium.

PERSERVE

$5.73

VEGIESSERVEPER

2