Meat Free Mondays

Meatless Monday is a global campaign attempting to change the health of the population and the planet, by reducing the amount of meat eaten worldwide. Monday, the start of the work week, is when many people re-set their goals, re-establish routines and think about their impact on the world around them a little more, before the hectic nature of modern life pulls them back into its clutches.

Australians are the among the highest meat-eaters in the world, and this is impacting our health, and the health of our planet. Red meat is generally high in saturated fat, which is associated with heart problems, and has been linked with some cancers, particularly bowel cancer. Meat production, particularly grain-fed beef,  requires a greater input of water than the production of grains or many vegetables. This meat production puts extra strain on our planet. Meatless Monday is about being kind to our bodies and kind to the planet.

Many of us can manage a meat free breakfast and even a meat free lunch, but when it comes to the evening meal we are pre-programmed to look for meat on our plate. It doesn't have to be that way, start your Meat Free Monday campaign with a bowl of pumpkin soup for dinner, made using vegetable stock, rather than chicken stock. The next week try a mixed vegetable stir-fry with brown rice. As the weeks progress you can become more adventurous in your Meat Free Monday journey. This recipe for a Roast Vegetable Salad may inspire you.

Roast Vegetable Salad

Ingredients:
1 sweet potato, cut into thick slices
½ butternut pumpkin, cut into chunks
1 zucchini, sliced into 2.5 cm pieces
1 red capsicum, seeded and quartered

1 red onion peeled & quartered
1 punnet cherry tomatoes, halved
2 avocados, sliced
1 cup baby spinach leaves
1 tablespoon pine nuts, toasted
2 cloves garlic, crushed
2 teaspoons Herbies Greek Seasoning
1 tablespoon balsamic vinegar
2 tablespoons olive oil

Method:

1. Pre-heat oven to 200C.

2. Place sweet potato, pumpkin, zucchini, red onion and red capsicum in a mixing bowl. Add 1½ tablespoons olive oil, garlic and Greek Seasoning and toss to make sure all the vegetables are coated in oil.
 
3. Spread the vegetables evenly onto a baking tray and season with freshly ground pepper.
 
4. Bake in oven for approx.  40 minutes or until tender and golden brown. Remove from the oven and allow to cool.

5. Place cooled vegetables into a serving bowl. Add tomatoes, avocado, baby spinach, balsamic vinegar and a little more olive oil. Toss well. Sprinkle with pine nuts.

ENJOY!

Mandarin & Chicken Salad

Local seedless mandarins are coming into season, they are great to eat on their own, but even more lovely as part of a meal.

Ingredients (serves 4)

·         500g (approx. 2) chicken breast fillets, trimmed

·         4 medium (Black Hill) seedless mandarins, peeled, segmented

·         3 shallots, trimmed, finely chopped

·         1 red capsicum, thinly sliced

·         1 handful (about 80g) snow pea sprouts, cut in half

·         1 bunch coriander leaves, picked

·         5cm piece ginger, peeled, cut into very thin strips

·         1 lemon, juiced

·         1 tablespoon peanut oil

·         1/2 cup roasted cashew nuts, chopped

Method

1. Poach chicken by placing pieces in a large saucepan. Cover with cold water. Bring to the boil over medium-high heat. Reduce heat to low. Simmer for 10 minutes, stir and turn occasionally. Remove chicken to a bowl. Set aside to cool for 10-15 minutes. Slice the chicken.
2. Combine the chicken, mandarin, capsicum, sprouts, coriander, shallots and ginger in a serving bowl. Season with salt and pepper. Gently toss to combine.
3. Combine 2 tablespoons of lemon juice and 1 tablespoon oil in a jug. Drizzle over salad. Toss to combine. Divide among plates. Sprinkle with cashews. Serve.

Roast Tomato, Fetta and Avocado Salad

Small local tomatoes are currently available at The Fresh Ingredient, they are perfect for this recipe.


Ingredients serves 2-3
500g small tomatoes
3 Australian Organic Garlic Cloves, peeled and thinly sliced lengthways
2tbs Australian Extra Virgin Olive Oil
50g Udder Farm feta cheese, crumbled
1 avocado, peeled and roughly chopped
1/4 cup tightly packed small basil leaves.
Method
1.  Preheat oven to 200°C. Line a baking tray with If You Care brand parchment baking paper (available from The Fresh Ingredient). Combine tomatoes, garlic and 1 tablespoon oil in a bowl. Toss gently to coat. Spread over tray. Season with salt and pepper. Roast tomatoes for 25-30 minutes or until tender. Set aside for 20 minutes to cool.  
2. Divide tomatoes and arrange in the base of each bowl, top with avocado, feta and basil. Drizzle each with 1 teaspoon oil and season with black pepper. Allow to sit for 10 minutes to allow the flavour to develop. Serve with pan-fried chicken or a small piece of steak. 

Carrot and Orange Salad

Carrots are on special at The Fresh Ingredient and Summer showed her face today (if only briefly). I was inspired to pull out this recipe. It is my version of a dish served by a close friend at every summer BBQ.


Ingredients (serves 4 as a side dish)
4 small carrots
Juice of 1/2 orange
2-3tbs Extra Virgin Olive Oil - use Australian.
1tbs Red Wine Vinegar
Sprig of fresh mint, leaves picked
Sea salt and freshly ground black pepper
Method
1. Peel and remove the tops of the carrots. 
2. Shred or grate the carrots as finely as possible into a serving bowl.
3. Mix together orange juice, olive oil, red wine vinegar, mint leaves and a pinch of salt and pepper.
4. Pour the dressing over the carrots and toss to coat.
Serve

Watermelon and Fetta Salad

It's been so hot that the thought of turning on the oven, or going outside to turn on the BBQ is just horrendous. I find when it's hot that my appetite disappears and all I want is something light to eat. Therefore tonight's dinner had to be something light, cooling, easy, with minimal cooking required.

Ingredients (Serves 2)

1/4 fresh, juicy watermelon

1/3 jar (100-150g) of Binnorie Marinated Fetta

1/4 cup fresh basil leaves

2 tbs fresh mint leaves

1/4 cup walnuts

Method

1. Toast the walnuts in a dry frypan for 2-5 mins, tossing continually. Allow to cool.
2. Cube the watermelon. Place in salad bowl.
3. Crumble fetta over the top of the watermelon.
4. Ball up the basil leaves and shred with a sharp knife, repeat with the mint leaves, reserving a few for presentation. Sprinkle herbs over the fetta and melon.
5. Roughly chop the cooled walnuts and sprinkle over the salad.
Serve immediately.

Mango, Macadamia Chicken Salad

Summer means salad & summer means mangoes, so combining the two of these makes sense. The best part about this salad is that you can add or subtract the ingredients you do or don't like. This is my recipe, but I must admit that I don't really measure anything for this dish, I just throw it together (or plate it up!!)

Ingredients (Serves 2-4)
1 chicken breast, cut into strips
1 large or 2 small mangoes, cut into strips
1 large avocado, cubed
2-4 cups of mixed lettuce leaves, washed, dried & torn
1/2 lebanese cucumber, diced
2 sticks celery, diced
8-12 cherry tomatoes, quartered
1/4 cup roasted macadamias, chopped
Juice of 1/2 lemon
Juice of 1/2 lime
2-4 tbs of Vegetali Caramelised Garlice & Lime Aioli

Method
1. Fill a large saucepan with enough water to cover your chicken breasts. Bring to the boil, when water is boiling add sliced chicken breast, poach for 2 minutes, reduce heat & simmer for 5 minutes. When 5 minutes is reached, check that the chicken is cooked through by removing a piece & checking the meat at the thickest part is opaque. When cooked remove from the poaching liquid & drain on paper towel.
2. Arrange lettuce leaves, celery, cucumber, tomatoes, mango & avocado in bowls.
3. Divide chicken between serving bowls, scatter chopped macadamias over the top of each bowl, drizzle with combined lemon & lime juice & then dollop a tablespoon of aioli on each bowl.

Great with a chilled Rose or a crisp Chardonnay.
Enjoy!