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Saturday, 21 May 2016

ROAST VEGETABLE SALAD



This colourful vegetable salad was inspired by a roast salad my beautiful cousin made for me whilst I was visiting her in Perth. Her salad was similar to this one and was paired with tender lamb and a divine homemade dressing. You are the inspiration for this meal Anne! This is also the ONLY way that I can get my fussy husband to eat a 'salad'- by roasting vegetables and serving it alongside a big hunk of meat. I have made this salad numerous times since and love eating it by itself. You can use any vegetables that you have on hand to roast as well, so its a wonderful way to clean out your fridge! 


INGREDIENTS

Salad

  • 700g sweet potato, peeled & cut into 4cm pieces 
  • 2 1/2 tablespoons extra virgin olive oil 
  • 2 medium garlic cloves, 1 unpeeled, the other peeled & finely chopped
  • 2 teaspoons ground paprika
  • ground black pepper & sea salt
  • 2 zucchini, ends removed and chopped into 3-4cm rounds
  • 1 head of broccoli, florets & stalk cut into even sided pieces
  • 1 medium red onion, finely sliced
  • several stems of fresh thyme, leaves removed & stems discarded, or 1 teaspoon dried thyme
  • 100g sliced mushrooms
  • 3 large handfuls of baby spinach or mixed salad leaves 

Dressing

  • 1 medium roasted garlic clove (see step 2. of cooking)
  • 1 heaped tablespoon seeded mustard
  • 2 tablespoons apple cider vinegar
  • 1/2 tablespoon extra virgin olive oil
  • the juice of 1 medium lemon or lime
  • water 


COOKING 

1. Preheat a fan force oven to 200 degrees celsius. Line a large baking tray with baking paper. 

2. Combine the sweet potato, 1 tablespoon olive oil, 1 teaspoon smoked paprika, a pinch of sea salt & pepper and the unpeeled garlic clove in a large bowl and toss well. Using as little of the tray as possible, place the sweet potato and garlic clove in a single layer. Bake in the oven for 15 minutes. 

3. Whilst the potato is cooking, use the same large bowl to combine 1 tablespoon olive oil, 1 teaspoon smoked paprika, the zucchini, broccoli and red onion and toss well. 

4. Depending on how much time you have this step could be done before or after Step 5 - Heat the remaining 1/2 teaspoon of olive oil in a small to medium frying pan over medium-low heat and swirl to coat. Add the chopped garlic and thyme and cook for 1 minute or until fragrant. Add the mushrooms, reducing the heat down to low. Cook the mushrooms for 3-4 minutes or until wilted. Remove from heat. 

5. Once the 15 minutes are up, remove the sweet potato tray from the oven and lower the heat to 180. Add the zucchini, broccoli & onion to the tray alongside the sweet potato, trying to keep the vegetables in a single tight layer if you can. If not you may need to use another oven tray. Return the tray to the oven and cook for another 15 minutes, then remove. The sweet potato, zucchini and onion should be tender but not mushy and the broccoli should be just slightly firm and charred.

6. Make the dressing. Remove the roast garlic clove from the oven tray and carefully squeeze the garlic out of the peel and mash it. In a screw top jar combine all the dressing ingredients including a splash of water and shake well to combine. I like to add a little more water to thin out the dressing and make it last. 

Place the roast vegetables in a large serving bowl and add the spinach leaves, tossing well to combine. Drizzle the dressing on to your liking. 

Serves / 6-8 as a side / 3- 4 as a main 
Total Preparation time / 15-20 minutes 
Total Cooking time / around 35 minutes 


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Wednesday, 23 March 2016

HEALTHIER CHOICES FOR EASTER



As I am not immune to desiring some mouth watering chocolate around Easter time I hardly expect anyone else to be! There's something about Easter chocolate that just makes it taste so much better than regular chocolate. Whilst I am realistic that I and most of you will have a chocolate egg or two around this holiday season, I am going to work really hard not to binge or overindulge. I want to enjoy my Easter treats and be able to stop at one, or two or three at the most! Here are my little tips for not overdoing it over the next few days: 


1. Get some Dark Chocolate into you

Whilst I'm still getting used to this acquired rich taste, I will be aiming to buy mostly dark chocolate Easter treats. In an effort to make Easter more healthy, I told my mum several years ago to only buy me and my husband dark chocolate for Easter and she has dutifully stuck to this! If your loved ones want to buy you chocolate, go dark. 70 % or higher dark chocolate is not filled with any of the nasty sugars, syrups or preservatives that milk and white chocolate contain. In addition, cacao (the main ingredient in dark chocolate) has been proven to decrease blood pressure and lower the risk of heart disease. Look for a dark chocolate egg, bunny or carrot that has simple and few ingredients, that is, cacao being the primary ingredient, sugar, vanilla and just a little bit of milk. You won't be able to eat as much dark chocolate as you can milk or white and your body will thank you for it! 


2. Swap Eggs for Chocolate Covered Fruit or Nuts

This is a great and fun exercise for the whole family! Melt your chocolate (try to make a percentage if not all of the chocolate dark!) in a pan over low heat and chop up fresh fruit; think strawberries, banana, pear etc. Dip the fruit in the chocolate and voila, you have a healthier desert! You can also do this little trick with nuts. I have done this several times when I have a chocolate craving and I find that using fruit with melted dark chocolate cuts the bitterness of strong dark chocolate! 


3. Buy all Individually-wrapped gifts

This is a good one! I use this rule throughout the year, not just for Easter. When I crave chocolate something ridiculous, I buy myself a small fun-size bar (such as a little Freddo frog) instead of going for the block of chocolate. Therefore I am not left with any form of temptation to eat more (as I do not have anymore!) and I feel like I got my chocolate fix. Give the gift of little eggs to friends and family and to yourself, so that each time they and you have to unwrap another chocolate you have time to think about what you are doing and to think if you really want/need another egg. 

4. Drink Tea 

I often drink peppermint, green or lemon infused tea when I have a craving for anything sugary. It has the effect of filling me up with warmth and energy as well as decreasing my appetite for sugar. After having an easter treat, brew some tea for yourself and enjoy sipping it. 


5. Exercise does not stop over the holidays

Just because you are holiday does not mean that you can stop all forms of exercising! If anything, you should be exercising just as much, if not MORE than you do during your usual week as you are not working! Whilst your usual workout haunt may not be open over Easter (we need a break too!) there are many other options for you. A walk feels so much nicer when you do not have to hurry to work or rush the kids to school straight after. Some Pilates or Yoga on a mat makes your body feel so much better when it is done! Incidental exercise, that is, playing in the backyard or park with your dogs or kids, is so much easier to fit in when you aren't running around town during your work week. 

Have a very safe, happy and healthy Easter everyone!! We will be back in the studio from Tuesday the 29th of March to work off the small amount of treats you consumed! 

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