Olwen Anderson's Blog

Sardines have a strong flavour, so you need strong flavours to go with them. This can make a nice breakfast or a quick snack.

Ingredients for one

-          One tin of plain sardines in spring water

-          One spring onion, finely chopped

-          Red wine vinegar, about one teaspoon

-          One tablespoon tomato paste

-          Fresh herbs (e.g parsley, thyme, oregano)

-          One thick slice robust sourdough rye bread

While you toast the bread, drain the sardines and mash with the spring onion, vinegar, and tomato paste.

Spread the toast with the sardine mix.

Sprinkle with fresh herbs and serve

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This is actually a nice foil for a piece of steamed fish, or a plate of green leafy veg. 

Really quick to put together, but if you can, prepare a few hours before serving. The flavours will develop nicely.

Ingredients:

1 small clove garlic

pinch chilli flakes, or fresh chilli to taste

30mls lime juice

30mls fish sauce

30g grated palm sugar

1/4 cup water

one large carrot, grated coarsley.

Method: Mix all together and its done. Easy!

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This is a creamy dessert that can be enjoyed on its own, or served with some tangy fresh fruit.

Ingredients (for 4-6 people)

¾ cup sago (tapioca)

2 cups coconut milk

1 tablespoon raw sugar (optional)

Method

Soak the sago in the coconut milk and one cup of water for 30 minutes.

Heat the mixture slowly to boiling over medium heat, then turn to low simmer for 10-15 mins. Stir frequently to prevent sticking; it will thicken as it cooks.

Stir in the sugar, and allow to cool. You can serve it warm, or refrigerate for later (it will set as it cools)

Serving suggestion:

Cook pudding without sugar, and transfer to martini glasses to cool and set.

Place the pulp of three passionfruit with one square of palm sugar (about 10g) in a saucepan. Heat slowly and stir often until it thickens. Cool slightly, and pour over the pudding. 

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Recipe: Fancy fish & chips: Fish & chips doesn’t have to be an unhealthy, deep fried meal. Here’s a home cooked alternative that will taste even better, especially with a salad.

Ingredients:

100g potato per person

100g firm white-fleshed fish per person (e.g snapper or coral trout)

1-2 eggs, beaten

1-2 tablespoons flour with a pinch salt stirred through

1 sheet seaweed cut into small pieces and mixed with the flour (seaweed is a fabulous source of iodine, and will give your fancy fish a flavour boost.

Method:

For the chips: Cut potato into wedges, spray with olive oil and sprinkle with salt. Bake for 40 minutes at 200°C, turning them half way through.

For the fish. Coat the bottom of a frying pan in olive oil. Cut the fish into smaller pieces, dip in the egg and then roll in the flour mix. Cook in the frypan, draining on paper towels before serving.

Serve with a crisp salad.

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This breakfast recipe emerged with the happy coincidence of a leftover roast potato, some tinned tuna and spring onions. Ideal for a fast protein-based breakfast.

Ingredients (for one):

1 cooked baby potato, about 100g, chopped into largish-pieces

50g tinned tuna

One large egg

One small stalk of spring onion

Salt to taste

Method

Heat the frypan and spray with oil.

Throw in the potato.

Pour over the beaten egg, sprinkle over the tuna and spring onion

Cook over low heat until set. Turn if you like.

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On hot summer days, an icy cold dessert is appreciated by the kids (sometimes the adults too!) Here’s an alternative to artificially coloured, sugar laden ice blocks.

1. Purchase fresh fruit in season that has a high water content: Like mangoes or watermelon.
2. Peel and dice your fruit, then puree in a blender; either as single fruit, or in blends
3. Pour into icypole moulds and freeze
4. Pour some into ice cube moulds too, and use to liven up a glass of icy cold water, with a few sprigs of fresh mint.

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You know legumes are good for you. But many people don’t know how to choose, prepare and store dried chick peas. Here’s how you can always have some on hand to add to salads, soups and stews:

1. Purchase a pack of dried chick peas; either in a packet from the supermarket, or in bulk from a health food store. 
2. Rinse in a colander, and soak overnight in plenty of water (they will swell to twice their original size)
3. Rinse again, and transfer to a pot of cold water with a little salt.
4. Bring to the boil, simmer for an hour. Taste test: A cooked chick pea is still firm but not crunchy.
5. Drain and cool.
6. Fill ‘portion size’ containers and transfer to your freezer. About half a cup is an average portion size.
7. When you need chick peas just remove from the freezer and thaw.  I usually transfer a container from the freezer to the fridge the night before, when I’m planning the next day’s meals.

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This is a very simple recipe that creates a dairy-free dip. You could use this as a dip, or as part of a filling for a lunchbox wrap, with some greens, celery or sprouts. (My wrap fillings always seem to fall out the bottom unless I put them through the blender first)

Ingredients:

100g tuna packed in olive oil, drained

1 avocado, flesh only

Two tablespoons fresh chopped parsley or dill

Lemon juice, about one tablespoon or more to taste

Method:

Blend tuna and avocado until smooth in electric blender. Stir in herbs and lemon juice. Adjust taste and texture with extra lemon juice. Optional extra: A little dried chilli

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Friday night can be a fun family pizza night - home made. This recipe will help your kids enjoy learning how to use and cook vegetables.

Ingredients:

-          Pita bread rounds (or pre-prepared pizza bases)

-          Tomato paste (or half-and-half with tomato sauce if straight tomato paste is too sharp)

-          A selection of colourful raw vegetables, finely sliced beforehand by an adult: onion, mushroom, capsicum, zucchini. Fresh pineapple pieces too if you like.

-          A selection of special toppings to choose from : a little cheese, or tuna, or olives,

-          A sprinkling of dried oregano

Method:

Heat the oven to 220°.

Lay the pizza base on an ovenproof tray, and spread with tomato paste. Arrange the selection of toppings out on the bench. Now, allow your child to create their own pizza, selecting whichever toppings they like. Just go easy on the cheese.  Expect a mess to be created on the kitchen bench.

Bake the pizza for about 15 minutes, until the base  and toppings are browned.

Option: Make smaller pizzas by cutting the base into shapes first. Who says they have to be a circle or a square?

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This is a zinc and lycopene-rich dish that makes a really healthy breakfast, especially for blokes who need these nutrients for their prostate health.

Ingredients:

500g kangaroo mince

One onion, finely diced

One clove garlic

Two carrots, finely diced

400g tin tomatoes

One tablespoon dried oregano

Salt to taste

100g cooked chick peas

Method

Saute the onion and garlic in a little olive oil until soft. Add the mince to brown, then the remaining ingredients. Cover and simmer gently for one hour, testing for salt at the end of cooking.  

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