#forgottenfruitandveg series – Beetroot Heads

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This feature is bought to you by Too Tasty to Throw (TTTT) – we are super excited to be partnered with this wonderful business to combat food waste. TTTT provides a market place for your favourite lifestyle branded cafes and food outlets to sell their surplus produce that would otherwise be thrown away as well as promote special food offers.

This weeks pick – Beetroot Heads. We usually opt for the loose beetroots during our shop instead of the beet-iful whole beets with the roots / stalks attached. Mainly, because we don’t know what to do with the stalks and they usually end up in the waste or compost bins.

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Certified Organic Beetroots – currently $5.95 / bunch in store. Photo: R. Rose

However, beetroot heads have so many benefits. These include:

  • Athletic endurance
  • Detoxifying effects
  • Boost gut health
  • Source of vitamin c, iron, copper and calcium

That all sounds great – but how do you use them in cooking? We are glad you asked, this is what we have found. With similarities to silverbeet and spinach, obvious uses include soups, stews and braising to add to salads. However you can be more creative!

Why not add some chopped beetroot heads to an onion and some garlic and any leftover vegetables you have in the fridge. Add some crumbled cheese (feta would work well) and a sprinkling of nuts and seeds and wrap in a flatbread or the like. Any remaining can be wrapped and taken to work for lunch the next day. A great recipe from something that would normally be binned.

And if you want to boost your gut health further and have a little more time, try this recipe, wait till you see the stunning colours of this dish: http://detoxdiy.com/probiotic-sauerkraut-recipe

Be sure to tag us & use the hashtag #forgottenfruitandveg so we can see how you are using this produce – together we can combat food waste!

The #forgottenfruitandveg series

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Across our social media platforms we will bring you information on produce you see in store but may not buy because you just don’t know what to do with it, plus it is another initiative to combat food waste.

Try something new & buy the picks in this series, otherwise it just gets left behind & forgotten about.

squash

Our first pick is YELLOW SQUASH – it comes from the same family as pumpkin and zucchini, this vegetable is very versatile. It contains dietary fibre and is a great source of Vitamin C.

Select firm squash that’s heavy for its size and has smooth, glossy skin.

Store in a sealed plastic bag in the fridge for up to three days. Simply wash and cook whole, sliced or cut into wedges.

Cooking tips:
Thread onto skewers with tomatoes and mushrooms and barbecue.
OR
Thinly slice and add to stir-fries with chicken and capsicum.

Using the above hashtag & tagging us, show us how you use Yellow Squash!

Let’s conquer the #WaronWaste

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Bring your own re-usable takeaway cup and we’ll give you 10c off. While our takeaway cups are made from sustainably managed plant sources, naturally, bringing your own is always better. To help you do this, we also offer Keep Cups for sale in our cafés. All our cafés have a FREE self-serve pop up toast bar, where the toast is on us. We’ll shout you to toast, with any takeaway drink. Too easy!

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This goes the same with bringing your shopping bags – About Life supports the campaign to #BanTheBag. Bring your own re-usable shopping bags, and we’ll give you 10c off your shop. While our shopping bags are 100% degradable and designed to be reused and recycled, naturally, bringing your own is always better. To help you do this, we also offer calico totes and hessian shopping bags for sale in stores.

Our calico tote bags are $2.20 and our hessian bags are $3.95. Grab one in store and lets all show our support to #BantheBag!

To find you nearest store to grab a coffee & some toast or for a shop, click here: http://www.aboutlife.com.au/Stores/Store-Locator

MATCHA DUKKAH CRUSTED SALMON

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Matcha gives the fish great lift and adds an amazing bright light green colour.

DUKKAH CRUSTED SALMON Recipe card_HiRes 1.jpg

Serves 4

Prep time: 15 minutes | Cooking time: 20 minutes – GF, DF, P

What you need:

  • ¼ teaspoon pink Himalayan salt
  • 4 piece salmon fillet, about xx g each, skin on and pin-boned
  • 1 teaspoon coconut oil
  • 3 ways mash, to serve (see page x)

Dukkah:

  • (½ cup) raw hazelnuts, chopped
  • (½ cup) pistachios, peeled and chopped
  • 1 tablespoon cumin seeds
  • 1 tablespoon black sesame seeds
  • 1 tablespoon coriander seeds
  • 1 tablespoon white sesame seeds
  • 1 tablespoon Matcha green tea powder

Method:

  1. To make the dukkah, preheat the oven to 150˚C. Place all the ingredients except the matcha powder into a blender and blitz until coarsely chopped. Spread over a baking tray and bake for 10 minutes or until xxx. Remove from the oven and let cool, then stir through the matcha powder.
  2. Place the salmon, flesh side up on a plate. Spread a thin layer/1 tablespoon ? dukkah over the top of each piece to cover evenly.
  3. Heat the coconut oil in a large non-stick? Frying pan over high heat. Place the salmon, dukkah-side down and cook for 2 minutes or until xxx. Turn and cook for 10 minutes or until. The cooking time will vary depending on the thickness of the fish. Remove from the pan, stand for 2-3 minutes to rest, then serve with 3 ways mash.

Note: The dukkah recipe will make about 1 cup which is more than you will need for this recipes, but it keeps well in an airtight container in the fridge for up to 2 months. Use it for a crust on meat or fish, or simply serve dukkah with sourdough and extra virgin olive oil for dipping when entertaining.

Nutritional information: Matcha is powdered green tea and is high in ORAC antioxidant count. It’s a great pick me up with a slow release of caffeine and it also contains theanine which creates a focusing and calming effect on the body. It’s perfect for lunch on a busy day.

Green Lasagne

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This lasagne is quick clean and green – it celebrates all the green goodness plus healthy fats and a blast of calcium all in one dish.

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Prep time: 25 minutes | Cooking time: 50 minutes – V, GF

Serves 6

What you need:

  • 3 zucchini
  • 1 eggplant
  • 230 g (1 cup) ricotta
  • 200 g feta
  • 150 g (1½ cups) grated pecorino
  • 1 teaspoon spirulina powder
  • 2 tablespoons chopped basil
  • 1 tablespoon finely chopped garlic
  • 125 ml (½ cup) kefir
  • 60 ml (¼ cup) olive oil
  • Salt, to taste
  • 90 g (2 cups) baby spinach

Kale topping:

  • 1 large kale leaf, stem discarded, chopped
  • ½ teaspoon chilli flakes
  • 1 tablespoon grated pecorino
  • 1 tablespoon olive oil

Method:

 

 

  1. Preheat the oven to 180˚C.
  2. Slice the zucchini lengthways into 5 mm-thick strips and the eggplant into 5 mm-thick rounds.
  3. Place the ricotta, fetta, 1 cup (100 g) pecorino, spirulina, basil, garlic and kefir in a bowl and combine well.
  4. Pour the olive oil over the base of a baking dish about xx cm x xx cm. Cover the base with half the eggplant and season with salt. Spread with half the cheese mixture, then cover with the half the spinach leaves, followed by half the zucchini. Repeat the layers. Bake for 40 minutes or until cooked through and bubbling.
  5. Meanwhile, combine all the kale topping ingredients in a bowl.
  6. Remove from the oven and increase the temperature to 250˚C. Top the lasagne with the kale mixture, the bake for another 10 minutes or until the kale is crisp. Serve warm.

Note: Add spirulina for that extra green boost – spirulina is a rich source of plant pigments, hence the dark green colour. It is full of antioxidants, vitamins, minerals, amino acids and is also rich in easily digested iron. I love using spirulina in so many ways – as well as this dish it goes in dips, cakes and smoothies, adding that extra boost of nutrients.

Lemon Sardines with Cherry Tomatoes

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LEMON SARDINES Recipe card_HiRes 1

Prep time: 10 minutes | Cooking time: 10 minutes – GF, DF, P

Serves 4

What you need:

  • 12 fresh sardine fillets
  • Zest of 1 lemon
  • 1/4 teaspoon pink Himalayan salt
  • 2 tablespoons olive oil
  • 1 small red (Spanish) onion, thinly sliced
  • 300g / 2 cups cherry tomatoes, halved
  • 1 tablespoon coriander (cilantro)leaves
  • 2 tablespoons chia seeds
  • Lemon wedges, to serve

Method:

  1. Preheat the oven to 180*C (350*F)
  2. Lay the sardines skin-side down on a baking tray. Sprinkle with the lemon zest and salt, then drizzle with 1 tablespoon of the olive oil. Bake for 10 minutes or until just cooked through.
  3.  Meanwhile, heat the remaining olive oil in a frying pan over medium heat. Add the onion and cherry tomatoes and cook, stirring regularly, for 5 minutes or until the onion starts to soften. Remove from the heat and season with freshly ground black pepper.
  4. Lay the sardines on a serving plate, spoon over the tomato mixture, then scatter with coriander leaves and chia seeds and serve immediately with lemon wedges.

Note: Sardines are oily fish that are incredibly nutritious and, because they are small, they are a good clean option, packed with protein, and a rich source of omega-3 and vitamin D. It’s useful to load up on these during winter when we see less of the sun.

Miso Barramundi with Kale & Peruvian Groundcherry Brown Rice

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Prep time: 15 minutes, plus 15 minutes freezing | Cooking time: 1 hour – GF

Serves 4.

What you need:

  • 440g (2 cups) brown rice
  • 4 barramundi fillets, about 200g each, skin on
  • 2 tablespoons coconut oil
  • 1 garlic clove, finely chopped
  • 150g Peruvian groundcherries (Inca berries)
  • 2 teaspoons tamarai (gluten-free soy sauce)
  • 2 large kale leaves, thinly sliced, stalks removed (about 2 cups)
  • 2 tablespoons toasted sesame seeds
  • Lemon wedges, to serve

Miso Coriander Dressing

  • 145g white (shiro) miso
  • 90g or 1/3 cup tahini
  • 2 tablespoons finely chopped coriander leaves

Method:

  1. Put the rice in a saucepan with 1 litre of water and bring to the boil over high heat. Reduce the heat to as low as possible, cover with a tight-fitting lid and cook for 45 minutes. Remove from the heat and stand, covered for 10 minutes. Do not lift the lid during cooking.
  2. Meanwhile, make the dressing to use as a marinade. Combine all of the dressing ingredients in a bowl. Add the fish, turn to coat and allow to marinade for 15 minutes.
  3. Heat 1 tablespoon of the coconut oil in a large nonstick frying pan over medium-high heat. Add the fish, skin-side down, and cook without moving for 10-12 minutes. Turn over and cook for another 5 minutes or until just cooked through. The cooking time will vary depending on the thickness of the fish. Remove from the pan and rest.
  4. Heat the remaining tablespoon of coconut oil in a separate frying pan over medium heat. Add the garlic and cook for 1-2 minutes until fragrant, then add the brown rice and stir for 2-3 minutes until heated through. Add the Peruvian ground cherries and tamari and the cook for another 2 minutes, then stir in the kale, season with salt and pepper and cook for another minute or until the kale is wilted and heated through. Sprinkle the miso barramundi with the sesame seeds and serve immediately the warm brown rice and lemon wedges.

Note: Miso is fermented soy beans. It supports the digestive system with beneficial bacteria, and has plenty of protein and other nutrients as well.