Posts tagged vegetables

Vegetarian sung choi bao

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Even my meatlovers enjoy this vegetarian goodness.

One day you wake up and realise that both your kids are in high school. Yes! HIGH SCHOOL. I’m not sure how that happened, but apparently they’ve been touched by the magical ageing fairy who’s in charge of puberty, grey hairs, sore knees and wrinkles. She has been busy at our house in recent times.

Still, the good side of this ageing thing is that the kids are pretty independent, just needing me for the odd chat, regular lifts to far flung places and plenty of cuddles (we’re never too old for those).

My life has returned to being more about me, which is an interesting shock that has taken some getting used to. The workforce has drawn me back and I enjoy the chance to dig back into my career and personal goals. Not that it’s easy – the juggle is real and while I’ve let go of some domestic standards (I mean, their rooms are their business, right?), dinner still remains a priority. Often though, I rely on meals that I’ve made ahead, or that can be cooked quickly. Sung choi bao is a staple. Make it ahead (or not). It’s simple enough that the kids can cook it too. And it’s a social meal – get messy together, and enjoy a bit of face to face time with the growing people who are so often absorbed elsewhere.

Vegetarian sang choi bao

5-6 tbsp olive oil
1 onion (finely diced)
Packet of vegetarian mince, quorn or vegetable protein
1 eggplant (finely diced – if your kids dislike the skin, peel first)
1 zucchini (grated or finely diced)
225g can water chestnuts, drained, finely diced
225g can bamboo shoots, drained, finely diced
4 spring onions (finely sliced)
125g can corn kernels (drained)
2 tsp garlic
2 tsp ginger
3 tbsp oyster sauce
3 tbsp soy sauce
3 tbsp shao hsing wine

Lettuce leaves (iceberg or cos works best)
Chilli sauce, coriander (optional)

Heat half the oil in a large frying pan or wok over high heat. Stir fry the onion for a couple of minutes until golden. Add the rest of the oil. Pop in the ‘mince’ and all of the vegies (except the corn). Cook for a couple of minutes before adding in all the flavourings. Simmer for 10-15 minutes until everything has combined well. Stir through the corn, then pop mixture into lettuce leaves.

Adults might like coriander leaves and some chilli sauce.

Serves 2 adults & 2-4 kids (depending on their size and appetite).

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Getting kids to eat vegetables is completely do-able. Here’s how…

Every now and again I read an article outlining the decline in healthy eating among all age groups and want to scream. This one today in the Sydney Morning Herald reports on the declining number of 18-month-old toddlers who eat the recommended daily amount of vegies.

Getting healthy food into toddlers is not sexy or fun work. There’s plenty of frustration and effort wasted. But it is SO important to keep trying.

Originally this blog started as I struggled to feed my daughter. It was the place I posted all my successes (and fails) as I tried (and tried again) to find recipes that were full of nutrition that tasted good enough for the whole family to eat.

My little girl turns 14 this year. And she’s still not a particularly enthusiastic eater (she missed out on my glutton gene). But she DOES eat everything. Healthy food is part of her every day.

While my second child had a fussy stage but then went on to love all food, without concerted effort, my girl easily would have progressed from a fussy toddler, to child, then teen. I can’t over-emphasise how worthwhile our Vegie Smuggling journey has been for her and her healthy-life prognosis.

So if you’re struggling with a toddler who hates vegetables, don’t despair. Keep going, keep trying. You will get there.

Here are some of the basic meals that helped me find my first vegie-smuggling victories…

a meal that smuggles all vegies

Cheesy pots!

Adam's bolognaise

The best bolognaise sauce! Serve dollops in large pasta shells.

Vegie Smuggling chicken sausage rolls

Chicken sausage rolls (with mushrooms and lentils).

shepherds pie

Shepherd’s Pie (with 6 vegies)

Salmon Pikelets

Try the salmon pikelets (easy to hold and munch)

And if these recipes look good to you, check out my shop for about 300 more recipes!

Toddler Recipes: What (and how) to feed fussy eaters

Advice on how to get your toddler eating a wide variety of vegetables with 26 clever recipes that smuggle the healthy ingredients in.

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All the latest recipes – breakfast, treats & dinner, done.

Regardless of how busy a family is, the annoying truth remains that people want to be fed, every day. So while term 1 ended up being kind of crazy at VSHQ, recipes were made and food was scoffed.

The plan was to take lovely proper photos of these recipes before I posted them, but along with darning the hole in my favourite Seed jumper and filing my tax documents in a logical system, it’s just never going to happen, so here’s all the recipes that kept us going (with dodgy iPhone pics)…

 

Banana & frozen raspberry smoothie

2 small overripe bananas
1/2 cup frozen raspberries
2 tsp berry nutrition powder of your choice (there’s a massive range in chemists these days)
Several dollops of greek yoghurt
Enough milk to make it the consistency you like.

Pop everything in the blender/food processor & blitz.

Serves 2

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Quick bacon, pea & pasta soup

Heat 1 tbsp olive oil in a saucepan on med/high heat.

Add….

250g bacon
1 red onion
2 sticks celery
1 big carrot (all finely diced).

Sauté 10-15 mins. Stir sometimes.

Stir in …
2 tsp Italian herbs.

Pour over …
1 litre chicken stock &
3 cups frozen peas.

When back to the boil, serve over cooked pasta. Top with pepper, herbs, Parmesan.

Serves 2 adults, 3-4 kids.

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Corn & carrot fritters

Mix 1 cup self-raising flour
1 tsp garam masala
2 cups corn kernels
1 large carrot (grated)
2 tbsp fresh herbs
2 whisked eggs
1/3 cup milk.

Fry in a med/hot lick of oil until golden each side.

Great topped with pepper, avocado, sweet chilli, cottage cheese & a squeeze of lemon.

Makes about 8.

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Six-ingredient potato salad (dairy-free)

Put 1kg salad potatoes (unpeeled) into cold water (cut any bigger ones in half first).

Bring to boil. Pierce with a knife after 10 min to check cookedness 😄. Drain.

Meanwhile whisk….
1/2 cup mayonaise &
juice of 1 lemon in a salad bowl.

Add…..
1 grated carrot &
1/2 fennel bulb (finely sliced).

Toss in hot potatoes. Season. Scatter 1/2 bunch dill.

Serve hot or cold.

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Oozy chocolate, raspberry & banana muffins 

Mix….
1 1/2 cups self-raising flour
1/2 cup oats
1/2 cup brown sugar

In a jug whisk…..
1/4 cup oil (of your choice)
2 eggs
1/2 cup milk

Wet stuff into dry stuff then stir in…..
2 mashed bananas
1/2 cup chocolate chunks/chips
3/4 cup frozen berries.

Bake 180c for 30 mins. Makes 12.

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I am chucking recipes up on Facebook and Instagram, so keep in touch there. And don’t forget that my gloriously gorgeous “Vegie Smuggler’s Kitchen Collection” cookbook, with its 125+ family-friendly recipes will become an e-book only mid this year. So if you want a piece of real-life Vegie Smuggling fun, get in quick. Visit the shop here.

 

real-healthy-families

Like these recipes? Check out my cookbooks to find a bunch more meals that your family will love.

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Rock your BBQ with these bowls of magic…

So we’re about to smack straight into the celebration season. Possibly you’re like me, with a list of weekends ahead that hold the promise of bubbles, nurofen and oodles of food.

Whether you’re hosting or being a guest, there’s no better way to get into the party vibe than with food that looks a bit more fancy and special than usual. So why serve a boring run-of-the-mill green salad when you can shift to colourful and fun dishes like this one.

Fregola is a cute little Sardinian pasta, similar looking to cous cous but more of a hot-cousin version that has been down the gym for a serious work out. Usually it’s toasted and has a slight nutty flavour. If your local shop doesn’t stock it, substitute with wimpy, regular cous cous.

This dish gets more pink as it gets tossed about, which is PERFECT, because, you know… PARTY.

Colourful, festive, impressive AND super tasty.

Colourful, festive, impressive AND super tasty.

Roast vegie & fregola salad

Serve this dish warm or cold. It’s fancy enough to be great with roast meats or a nice change from your usual array of BBQ sides. Crumbled feta is also delicious on top.

1 1/4 cups dried fregola (toasted if you can find it – I get mine at the local posh greengrocer)
1/4 cup olive oil
1 tbsp apple cider vinegar
2 tbsp orange juice (about half an orange)

5-6 baby beetroot
4 carrots, peeled, cut into 4-5 cylinders
Olive oil (to drizzle)
1 red onion, cut into thick wedges
1 baby fennel, cut into thick wedges
1/2 punnet small tomatoes (any type will do)
1 red capsicum, cut into large squares
salt & pepper
Juice & zest 1/2 lemon
Parsley

Cook the fregola according to packet directions. Drain, pop into a salad bowl and toss through the combined oil, vinegar & orange juice. Set aside.

Preheat the oven to 200C. Wrap the beets in foil. Pop them in the oven for about 45-50 minutes until you can easily pierce them with a skewer. Set aside to cool slightly.

Meanwhile (use a second shelf in the oven), chuck the carrots in a small roasting tray. Pour over some olive oil and salt & pepper and bake for 20 minutes. Remove and mix in the onion wedges and fennel (add oil if looking dry). Return for 20 minutes then add in the tomatoes and capsicum and bake for another 20 minutes.

Peel the beetroot (kitchen gloves are a good idea). Cut into easy-to eat size pieces and add to the fregola. Also tip in the veggies and mix everything through including the parsley and lemon juice.

Serves 6-8 as a side dish.

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Other salads that will do the schmancy party trick….

Asian noodle salad

Asian noodle salad

Pumpkin & haloumi salad.

Pumpkin & haloumi salad.

vegie smugglers panzanella

So delicious, the kids might just join in for this one.

There’s a bunch more salad & side recipes in the ‘Entertaining’ section of Vegie Smuggler’s Kitchen Collection. And if you use code ‘xmas2015’ you can buy it right now for 10% off. Valid until Nov 31, 2015.

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The sixth food group – food created by Satan

Bless my Facebook page and the funny folk who pop by there, including the lovely dad who referred to ‘food created by satan’. Made me laugh for days, because HE’S RIGHT, some food, whilst edible, really just is evil.

What might be in that category for you will depend on your own tastebuds and experiences. Brussell sprouts seem to be pretty universal (just general grossness), others will lump in oysters (snot), peaches (furry texture), okra (slime), red meat (legs!) offal (ick!) polenta (slop) and many kids will include a long list of vegies for a variety of reasons.

And while this blog aims to help migrate many of these items over to the other five regular food groups, there will inevitably be an item or two that remains. And that’s fine.

There are ways to negotiate individual food preferences within a family setting. This Pesto chicken bake is a good example from my house. It’s a dairy-laden triumph that makes my lactose-intolerant innards shake with fear. So while my children see this and cheer with joy, I eat something from the freezer instead. It’s an easy fix to that 6th-food group problem. And while I advocate eating the same meal most of the time, a bit of variation is ok, so long as you’re all eating something healthy, together.

It look so innocent!

It looks so innocent!

Pesto & ricotta chicken bake

To pad this meal out to feed more people, feel free to add in a couple of cups of cooked pasta before baking.

Olive oil
600g chicken tenderloins, finely sliced (or buy stir-fry strips and save yourself a bit of prep time)
1 large onion, finely diced
2 cups finely diced cauliflower (I really hack away at it with my kitchen knife until it’s almost as if I’ve grated it)
1 large zucchini, grated
1-2 cloves garlic
2 tbsp pesto (store bought is fine or see my recipe here)
125g can corn kernels (drained)
1/2 cup grated cheddar cheese
250g tub ricotta
Salt & pepper

Turn the oven to 180C. Spray a medium baking dish with oil spray.

Heat a large frying pan over medium/high heat. Add 2 tbsp olive oil and when hot, pop in the chicken and quickly stir-fry until just browned. Remove and set aside.

Turn the heat down to medium. Reheat the pan. Add more oil if needed and fry the onion and cauliflower, stirring regularly for 8 minutes or so until the edges of everything are browning and the onion is turning translucent.

Toss in the zucchini and garlic. Stir well and let the aroma of the garlic waft about to make everyone hungry. Mix through the pesto. Turn off the heat.

Add in the corn, half the cheddar cheese and all of the ricotta. Combine well and pop into your prepared baking dish. Scatter the rest of the cheese over the top and bake for 20-25 minutes until bubbling and golden.

Serve with salad.

Serves 2 adults & 2-3 kids.

 

Toddler Recipes: What (and how) to feed fussy eaters

New book out now!

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Vegie-filled dinners that your toddlers can feed to themselves

As fun as it is to try and force a spoon into the firmly shut gob of a child aged between 18 months and 3, sometimes it’s entirely GREAT to be able to serve them dinner and walk away in the hope that they will manage to get something into their own mouth. Particularly if your child is going through a “ME DO IT” phase, then these dinners might bring you a little bit of relief. (Click on the photos to link through to the recipe).

Vegie Smugglers cheese puffs recipe

Cheesy puffs – serve with a side of poached chicken, beans and carrot.

thai chicken meatballs

Chicken meatballs. Noodles optional.

vegie smugglers beef triangles with vegetables and puff pastry

Beef triangles

Perfect for independent toddlers

Lentil, sweet potato & rice balls

new-book-on-sale

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The current slurping favourite

Like my men, I prefer a hearty & full flavoured soup with chewable chunky bits that will leave me sated for hours afterwards. (Apologies, I know that’s a tawdry joke, straight from the gutter – my brain is suffering winter shrinkage.)

Being an innocent and gorgeous little child, Miss F prefers a more refined soup, lump-free with a mild and gentle flavour.

Usually I make rough & ready soups like this chicken noodle, or this lamb & barley, but in a moment of sophistication I recently whipped up this roasted vegie soup for the family and it is now a firm favourite. Last time I made it, Miss F devoured THREE SERVES, which was an absolute first. It was helped along of course, by sourdough dippers.

Not often do I ask you to do a recipe in two stages (here you roast vegies before adding them to your pot), in fact I only ask you to do it, if it’s worth doing. And in this case, it is. Roasting the vegies brings out the natural sweetness and adds a definite yumminess.

Silky smooth carrot, parsnip & cauliflower soup.

Silky smooth carrot, parsnip & cauliflower soup.


Roasted carrot (and other stuff) soup

5 large carrots, peeled, quartered lengthwise
1 large parsnip, peeled, sliced into lengths the same thickness as the carrot
Olive oil
1 onion, finely diced
2 cloves garlic, peeled, crushed
1 tsp cumin powder
1 tsp curry powder
8 cups stock (I like the salt-reduced chicken stock, but obviously vegie stock will keep this dish vegetarian)
1/2 head cauliflower, cut into small florets
1/4 cup red lentils, rinsed, drained
Salt & pepper
Cream (optional)

Preheat the oven to 220C. Line a baking tray with kitchen paper. Spread the carrots and parsnips over in a single layer. Drizzle with oil and toss to coat evenly. Bake for 35-40 minutes until soft.

Meanwhile, place a large saucepan over low/medium heat. Add 1 tbsp oil and when hot, toss in the onion. Cook, stirring often for 6-8 minutes until softening and turning golden. Throw in the garlic and spices. Stir for a minute so that the fragrance of the spice releases. Pour over the stock, cover the pot and bring to the boil.

When boiling, add the cauliflower and lentils. Recover, reduce the heat to a simmer and cook for 25-30 minutes, adding the roasted vegies whenever they’re ready (they need to simmer in with everything for at least 10-15 minutes, so just extend the simmering time if need be).

Use a stick blender to blitz the soup into a lovely smooth texture. Season to taste.

Serve with crusty bread and an optional slurp of cream. (Adults might also like a scattering of coriander.)

Serves 2 adults and 3-4 kids.

Yes! A new e-book has just arrived in store!

Yes! A new e-book has just arrived in store!

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