Healthy Family, Happy Family (25 page)

Stovetop option: instead of transferring the casserole to a slow cooker, keep it on the stovetop and simmer on very low for 2 hours or until tender—you do not want it to boil as this could make the meat tough. A slight simmer is all you want so check the casserole regularly.

V&Vn:
instead of beef and beef stock use 2x400g (14oz) cans brown lentils, drained and rinsed, and 3⁄4 cup red wine. Halve the amount of herbs used and cook them with the onions and vegetables. Reduce the overall cooking time to 1 hour or until cooked to your liking.

GF:
use gluten-free stock and gluten-free flour such as brown rice or cornflour/cornstarch.

Red meat is a fantastic source of protein, iron, zinc and vitamins B1, B3 and B12—a great combo of nutrients for a child’s growth and development (and an energy booster for weary mums). Favour the leaner cuts such as tasty T-bone and trim the fat before serving. Meat portions should be no bigger than the size and thickness of your palm (or 65–100g/2 1⁄3–3 1⁄2oz cooked weight). Serve this with a vitamin C rich salad such as Pink Salad, to enhance iron absorption.

Preheat the barbecue on high until it’s hot. This is essential to seal in the juices and maximise tenderness. You can take the steaks out of the fridge now so they’re at room temperature for cooking. Brush oil onto both sides of the steaks to prevent sticking while cooking. Do not oil the barbecue as the excess oil is likely to burn.

Place the steaks on the barbecue (they should sizzle if the barbecue is hot enough). Once they’re on, turn them over only once to prevent moisture loss. Use long-handled tongs, not a fork, so you don’t pierce the meat allowing the juices to escape. You’ll know when it’s time to turn over the steak when you see juices appear on the top side. If you are cooking a very thick steak, turn the heat down slightly while cooking the second side. The steaks should cook fairly quickly (2–3 minutes each side for a 1.5cm (1⁄2in) steak medium done, or 1 or 1 1⁄2 minutes each side if you would like it rare—see notes).

After cooking, a good steak needs to ‘rest’ so remove the steaks to a plate and cover loosely with foil or place them into a shallow container and cover for 4–5 minutes before serving. This enhances the meat’s tenderness and juiciness.

Test the steak to see if it is cooked to your liking by pressing on the steak with your tongs. Use the following guide: rare is very soft; medium-rare is soft; medium is springy and not as soft; medium-well done is firm; well done is very firm.

Serving suggestion:
a slice of crusty sourdough bread, teamed with Pink Salad.

If you have a small child, cut a small portion of the steak into tiny pieces suitable for your child’s eating skills.

This iron-rich recipe helps children to grow tall and strong, and they just love the crumbed meat. Serve with a small side of basmati rice if you like.

To make the breadcrumbs, break the toasted bread into pieces and grind in a food processor or coffee/seed grinder until breadcrumbs form. You will need to line up two flat plates and one flattish bowl: place breadcrumbs onto the first plate and sprinkle on
cumin and pepper. Mix well and spread evenly on the plate. Then crack the eggs into the bowl and add the milk, and beat lightly. Place the flour onto the other plate and spread it evenly.

If the veal steaks are not already made into thin schnitzels, bash them flat with a meat tenderiser (or use any flat metal kitchen utensil). Dip the veal steaks into the flour and shake off the excess. Then, one at a time, dip the floured steaks into the egg and then place on the breadcrumb plate and cover with breadcrumbs, pressing gently. Place veal in a single layer onto 1 or 2 large plates and refrigerate for 20–30 minutes (this helps the crumbs stay on during cooking).

Using a large saucepan, bring some water to the boil and add the corn cobs. Cook for 10 minutes then add a steamer colander over the pot and steam the broccoli and beans for 2–3 minutes maximum (covered with a lid). Remove from heat. Meanwhile, heat a splash of olive oil in a frying pan on high heat. Fry the veal for 1 minute each side until golden. Serve with the beans and broccoli.

EP:
omit the corn and broccoli and serve this meal with cabbage, green beans and rice.

If you’ve been tired and moody this week, nothing says ‘I’m sorry, please don’t hate me’ like these well-dressed (and quick and super easy) lamb cutlets. I have converted many meat lovers to be fans of lentils with this impressive dish. Team this with vitamin C rich Strawberry Bomb Salad to boost your iron absorption.

Preheat the oven to 240°C (460°F). If you haven’t already made the salad of your choice or Parsley Pesto, make them now.

Next, heat a splash of olive oil in a frying pan on high heat, coat the lamb cutlets in the dried mint leaves and when the pan is hot, seal the cutlets for 1 minute on each side. Remove from heat and spread the pesto on the top side of the cutlets. Line a shallow baking dish or tray with baking paper, then place the cutlets in the dish and roast for 8–10 minutes or until cooked to your liking.

Meanwhile, heat up the lentils in the frying pan, mixing them with the lamb cutlet juices, oil and mint leaves.

Serve the cutlets on a bed of lentils with a side of salad, then top with mint leaves or parsley (whatever is available).

EP:
instead of making Strawberry Bomb Salad, serve this meal with Sweet Apple Slaw.

Soba noodles are delicious buckwheat noodles. Make a large batch and have it for lunches (or a couple of dinners). Add an element of fun by using chopsticks.

Coat the lamb in the marinade. Cover, place in the fridge and leave for at least 20 minutes (1 hour is ideal, overnight is an option).

Heat a splash of olive oil in a large non-stick frying pan or wok on high heat and when the pan is very hot, cook the lamb for approximately 1 minute on each side (depending on the thickness). Remove from heat and allow to rest for 5 minutes.

Bring a saucepan of water to the boil, then add the noodles and boil for 3–4 minutes only (or as described on the packaging). Drain and rinse in cold water then coat the noodles in 1–2 teaspoons of oil to stop them from sticking together.

Using the same pan you used for the lamb, heat a little more oil and fry the garlic, green beans, spring onions and capsicum for 2 minutes, stirring often. Remove from heat and stir in the coriander.

Refresh the noodles by running hot water over them briefly, then drain and add to the stir-fry. Top with tamari sauce and sesame seeds. Divide onto serving plates, then slice the lamb into strips and place on top of the noodles.

Soba noodles have a higher GI than pasta so if you have blood sugar problems (diabetes or energy crashes from low blood sugar) use angel hair pasta instead.

GF:
soba noodles usually contain wheat so check the label and alternatively use gluten-free buckwheat noodles or rice noodles.

This country-style apple pie is a delicious flat pie, cooked on a baking tray rather than in a pie dish. It’s an impressive wholemeal dessert for special occasions.

Preheat the oven to 180°C (355°F). To make the pastry, place the flour and sugar in a large food processor. Then add the butter and process unit the mixture resembles breadcrumbs. Add yolks and mix until the pastry sticks together. Divide the mixture in two and knead each into flat discs. Place one pastry disc at a time between 2 sheets of baking paper and roll out to 3mm (1⁄10in) thick and 28cm (11in) wide. Cover in plastic wrap and refrigerate for 30 minutes.

Peel, core and quarter the apples. Place in a large saucepan, cover with water and bring to the boil. Simmer for 5 minutes or less so the apples soften but still retain their shape. Drain thoroughly, sprinkle with cinnamon and allow to cool (must be cooled).

Place 1 sheet of pastry on a baking tray lined with baking paper. Place the apple mixture in the centre, allowing a 3cm (1in) border. Brush the border with beaten egg (whole egg, not yolk), cover with the remaining pastry and press down edges with the
back of a fork. Trim the edges to make a neat circle and brush the top with the remaining beaten egg. Bake for 30 minutes or until golden. Serve warm.

EP:
omit the cinnamon. If you are very sensitive to salicylates use pears instead of apples.

This cake is dairy free and full of carrot goodness.

Preheat the oven to 150°C (300°F). In a mixing bowl, combine the flour, sugar, bicarb soda, baking powder and cinnamon. Stir in the oil, eggs and vanilla and beat well until smooth. Add the carrot and apple, and mix. Add water if mixture is not quite wet enough. Mix well then pour into a greased, rectangular loaf dish (approx. 23x13cm/9x5in) or round cake tin. Cook on the lower shelf in the oven for 30 minutes, checking to see if cooked from 20 minutes onwards. Test with a skewer. Allow to cool slightly before removing the cake from the dish.

EP:
omit the cinnamon and olive oil and use rice bran oil and more vanilla essence instead.

This decadent lemon cake is a hit at dinner parties and birthdays. The sweet syrup poured on makes it a moist cake that uses half the sugar of iced cakes. Cook this cake in a large fluted cake tin (see notes) to give it the visual wow factor it deserves and serve with strawberries and kiwi fruit or seasonal fruit of choice.

Preheat the oven to 175°C (350°F). In a large bowl, using beaters, beat together the butter and brown sugar until the mixture is creamy. Add eggs, one at a time and beat well (1 minute each) so the mixture remains creamy. Add the yoghurt and mix well. In a separate bowl, mix together the flour, baking powder and cinnamon and then fold in the wet mixture using a wooden spoon.