Mediterranean Style Lamb with Quinoa

This Mediterranean style lamb is a delicious and simple recipe for any night of the week. It also includes a serving of whole grains from quinoa! It also gives you a few servings of vegetables from the eggplant and roasted pepper.

Mediterranean Style Lamb with Quinoa

Serves 4

Ingredients

  • 400g deboned lamb leg or shoulder chopped into 2cm cubes
  • 1 tablespoon rice bran or grapeseed oil
  • ¼ cup finely chopped spring onion (green part only)
  • ½  teaspoon dried grounded cumin powder
  • ½ teaspoon dried grounded coriander
  • 1 lebanese eggplant chopped
  • 1 red roasted pepper with skin removed finely chopped (a jarred variety is fine)
  • 1 400g no-added-salt tinned tomatoes
  • 1 cup baby spinach finely chopped
  • Zest and juice from 1 lemon
  • 1 ½ cups quinoa rinsed
  • ¼ cup finely chopped parsley
  • Salt and pepper if desired (to taste)
  • 1 tablespoon garlic infused oil (see note)
  • around ¼ cup water extra

Note:

Garlic itself is a high FODMAP vegetable and should be avoided by those sensitive to it. However, the fructan’s in garlic are not soluble in oil so you can add the flavor of garlic to your dish without the side effects. Simply add a peeled garlic clove to your oil and gently cook  for a few minutes to release the flavor into the oil. Discard the clove and add remaining ingredients.

Method:

Preheat your oven to 180oC. Set your stove to medium heat and place a heavy based sauté pan on the stove. Let the pan heat for a few minutes and add the plain oil. Add lamb and brown on all sides (about 2 – 3 minutes) then add green onions and fry for an addition minute. Add cumin, coriander, eggplant lemon juice and zest. Stir for a minute to coat eggplant and lamb with spices and release their flavor.

Place in oven and cook for around 45 minutes or until meat is tender.

While the lamb is cooking, prepare quinoa as per package instructions. When lamb is almost done, heat garlic infused oil in a small fry pan and add spinach and chopped red pepper. Add water and cook until spinach begins to wilt. Remove from heat and stir quinoa into spinach and red pepper mixture. Add a little salt and pepper if desired.

Spoon lamb over quinoa mixture and sprinkle with parsley.

Add a dollop of yoghurt and enjoy!

Healthy Easy Lunches…and a Competition!

…PLUS…COMPETITION TIME….KEEP READING…!

Days at work can sometimes get so busy that many of us forget to stop for lunch or just eat at our desks. This results in being overly hungry at night or to a 3pm blood sugar slump which leads us to choose sugary snacks to get our energy back up. Taking a lunch break is not just important for our diets, but is also a critical part of stress management at work. Taking a break away from your desk, even if it’s just for 15 minutes can help reduce daily strain quinoa saladand will actually make you more productive and focused for the afternoon. The ideal work day lunch provides lean protein, a high fiber carbohydrate, and a healthy fat. It is best to bring your lunch to work if you can, so you can control exactly what you are eating and are less likely to be tempted by high fat, high calorie restaurant choices.  Here are some lunch ideas to keep you productive and healthy during a busy day at work:

1. Salmon salad. Canned salmon is an easy, nutritious source of protein and omega-3 fatty acids. Mix together 1 small can of salmon (approximately 100 grams), 3 cups of greens such as lettuce, baby spinach, kale etc (your choice), ½ cup beetroot,  a whole grapefruit or orange in sections, and ¼ cup of nuts (your choice).  Add a small can of four bean mix or chickpeas for some low GI carbohydrates. Drizzle with olive oil, white wine vinegar, and chili powder for dressing.

2. Leftovers. Leftovers from the night before always make a great lunch the next day. If you are cooking chicken or fish, make a little extra for lunch. Rice and beans or a bean soup keeps for about 5 days in the fridge and makes a filling-high fiber lunch. Make a large batch on a Sunday and eat it all week.

3. Wholemeal pita sandwiches. Pita bread is a great pocket for just about any lean meat, vegetable, or healthy fat. Pita can get soggy easily, so pack the bread separately from the fillers and make your sandwich when you are ready to eat. Some suggested toppings: hummus with roasted red peppers and cucumber slices, the salmon salad above, or turkey with tomato slices, lettuce, and olives.

4. Frozen or pre-packaged meals. Although it may be tempting to just throw a pre-packaged or frozen meal into your lunch bag, be careful with what you choose. These choices can be high in sodium and low in nutrition. Look for choices that have less than 500mg sodium per serving. Choose those that include whole grains and vegetables. Avoid frozen pizzas, pastas, or fried choices. If you do find a healthy option that is low in calories and sodium add a side salad, fruit, or low fat yoghurt to balance out your meal.

5. Quirky quinoa salad. Quinoa is a great whole grain that provides a significant amount of protein and fiber. Our recipe has chickpeas for additional protein and a ton of vegetables. It can be made ahead of time and tastes even better the next day. Get creative with quinoa, toss in leftover chicken and vegetables along with your favorite dressing.  The combinations are endless!

Lunch can give you more energy, help you save money, and make you a more productive worker. Remember lunch doesn’t have to be a traditional sandwich, it can be whatever makes you feel healthy and well-nourished to make your work day more productive. Feel free to start with these ideas and create your own energy boosting lunch.

 

 COMPETITION TIME!

We love food…and we also love quinoa!  To celebrate our love for both of these things, New Life Nutrition has teamed up with a new wholefoods business in Brisbane to bring you a great giveaway.

Andes Mills is a Brisbane based family owned business who source and sell natural products and superfoods traditionally used in South America for their health benefits. Their products currently include maca and amaranth however they have announced that they will be launching their quinoa product at Brisbane’s Good Food and Wine Show in November!  The most awesome thing about this product is that the Andes Mills family actually grown their own quinoa on their farm in South America and  import it for sale.  I love that not only do they know where it came from, they have actually grown it themselves!

Andesquinoa_launching_small-01

To celebrate the launch of their quinoa, Andes Mills and New Life Nutrition are giving you the opportunity to win a double pass to the Good Food and Wine Show in Brisbane (8-10 November).  The winner will receive both a double pass as well as a 500g bag of quinoa (so you can whip up our Quinoa Salad for your lunches!).  Two runners up will each receive a 500g bag of quinoa.

 

good food and wine

To win, tell us what your favourite family food memory is.  Please comment either below or on our Andes Mills competition facebook post .

Competition closes Wednesday 30th October at 10pm (Brisbane time)

 Please also show the love by checking out the Andes Mills facebook page! I love a family business so please support this great business!

Quirky Quinoa Salad

We have posted about how much we love the super grain Quinoa before (check it out here) so I thought we should post another recipe for you all to try!  I made this for a family Summer BBQ we had last weekend.  I knew my sisters would love it however I was less certain about the boys in my family.  Our boys love salad – but they are very quick to tell you how much they hate the way we add ‘all that other junk’ (i.e chickpeas, fruit, noodles) to them – they just want normal green salads ‘like mum makes it’.  Time to think outside the box guys!

The result? My husband was at first cautious about this strange looking salad but I think it was proof that he loved it when he scoffed all of the salad leftovers before any of the others the following day!  SUCCESS!

If you’d like to make this more substantial (i,e as a complete meal), add some chicken or boiled eggs. Perfect for lunches as it can be pre-made just leave the dressing in a separate container until ready to eat.

This salad is GLUTEN FREE, LOW GI HIGH FIBRE.  Leave out the white part of the spring onions and the chickpeas to make it LOW FODMAPS.

quinoa salad

What you need…

  • 170g (1 cup) mixed coloured quinoa as desired, soaked in enough water to cover for minimum 30 minutes
  • 2 cups water
  • 1 tin (425g) chickpeas, rinsed and drained
  • ½ sweet potato or pumpkin (approx. 250g), sliced approx. 1 cm thick pieces
  • 1 Lebanese cucumber, diced
  • 1 red capsicum, diced
  • 4 spring onion/shallots, sliced on the angle
  • 3 sticks celery, sliced thinly
  • 100g dried cranberries
  • ½ cup pitted kalamata olives
  • 100 g reduced fat feta, cubed
  • 100g (approx) mixed toasted nuts and seeds, (I used walnut, slivered almonds, sunflower seeds, sesame seeds and pepitas lightly roasted in the oven on a baking tray)
  • ½ bag mixed salad greens or baby spinach
  • Few Italian parsley leaves (optional)

 

Dressing:

  • 1-2 cloves garlic
  • 30g (1-2 tbspn) tamari or soy sauce
  • 40g fresh lemon juice (or juice of approx. 2 small lemons)
  • 30g (1-2 tbspn) extra virgin olive oil or flaxseed oil

 

How the magic happens…

Doing it the traditional way:

  1. Combine water and quinoa in a large saucepan over medium-high heat. Bring to the boil. Reduce heat to low. Cover and simmer for 12-15 minutes or until the liquid is absorbed. Transfer to a large bowl. Set aside to cool.
  2. Meanwhile, preheat chargrill or oven grill on med-high. Spray lightly with oil. Cook the sweet potato/pumpkin for 8-10 minutes or until slightly tender. Break up roughly into large pieces.
  3. Add the all other ingredients to the quinoa.
  4. Blend together the lemon juice, garlic, oil and soy sauce until well combined.  Add the dressing to the quinoa mixture.
  5. Toss salad gently.  Top with extra seeds and serve!

 

Thermomix magic:

  1. Drain quinoa and place into simmering basket. Fill Thermomix bowl to 1L mark with water and set basket into bowl.
  2. Place the lid on the bowl, with Varoma on top, and pumpkin/sweet potato spread evenly in Varoma dish. Ensure it is spread apart enough that steam can get through.
  3. Steam quinoa 18 min/Varoma temp/speed 2. Remove basket from bowl and set aside to cool.
  4. Meanwhile prepare the rest of the salad by combining all remaining salad ingredients.
  5. Make dressing by placing all ingredients into Thermomix bowl and blending 20 sec/speed 8.
  6. Pour over prepared salad and add quinoa. Toss gently.
  7. Garnish with additional seeds, nuts, spring onions etc.

 

Recipe inspired by Quirky Cooking and Tenina