Sarah Hanraham from New Zealand Nutrition Foundation. Sunday Star Times, New Zealand Herald. August 2012.
This quote was from a discussion Sarah was having about "superfoods" and the claimed huge benefits they can have on our health. Sarah was discouraging of a list of superfoods directing how we eat, rather she recommended eating plenty of brightly coloured fruit and vegetables daily. "Eating a rainbow everyday is the most "super" thing you can do for your body and mind."
MOROCCAN LENTILS WITH POTATO (40 mins to prepare and cook)
Serves 5 adults.
LENTILS were first on Sarah Hanraham's list of proteins and many nutritionists encourage including them in your diet.
The combined nutritional benefits of the ingredients in this meal are high sources of Iron, Zinc, Calcium, Riboflavin, Vitamin A,B,C,E,K, Folate, Manganese, Magnesium, Selenium, and Potassium.
The health benefits from these ingredients include Lowering Cholesterol, Reducing risk of Coronary Heart Disease and Prostate Cancer, Preventing Constipation, Maintaining Blood Sugar and Heart-Healthy foods.
Shop with a list (if you need ideas here, this post may be of help - "SOME PLANS TO SIMPLIFY HOUSEHOLD JOBS - PART 5 GROCERY SHOPPING"), but always be flexible once you see prices and swap ingredients to keep the cost down.
Some vegetables seem to be around all year - potato, onion, garlic and chilli. Green vegetables however are more seasonal. Always buy seasonal vegetables as they will be fresher, nutritionally better quality and usually cheaper in cost. Instead of Broccoli and Silverbeet, you could use Beans, Spinach, Kale, Celery, Cabbage, Zucchini, Cauliflower, Brussels Sprouts or Lettuce (yes you can cook Lettuce).
The large Chilli I used could be replaced with 1 -2 dessertspoons of Chilli Powder. I chose to use Coriander and Cummin but you can use Curry Powder.
2 cups Red Lentils
4 cups Water
2 slurps Olive Oil
4 medium Potatoes cubed
2 Onions chopped
4 Garlic cloves crushed
1 -2 Tbsp Cummin
1 - 2 Tbsp Coriander
2 cups saved Vegetable Water (from previous cooking OR Chicken Stock)
1 large Chilli seeded crushed
6 leaves Silverbeet shredded
1 Broccoli finely sliced.
Half a Pumpkin peeled and cut up
PREPARATION & COOKING:
1. Put Lentils and Water in a pot with lid and bring to the boil. Turn down low, simmer 10 mins.
2. Peel and cut up Potatoes.
3. In a large frypan heat oil. Add Potatoes, put on the lid and cook for 10 mins, stirring regularly so the potato doesn't stick to the bottom.
4. Peel and chop Onions. Peel Garlic, cut and seed Chilli then crush together in a mortar and pestle.
5. Add Onion, Garlic/Chilli, Cummin and Coriander to the frypan and stir every few minutes. Lid on and cook 10 mins.
6. Boil a pot of water, then peel and cut up the Pumpkin (or yellow vegetable). Pop Pumpkin pieces into the water once it boils.
7. Add Vegetable Water, Lentils and half the Silverbeet to the frypan and bring to the boil. Turn down to simmer with lid on for 5 mins.
8. Add remaining Green vegetables, Salt and Pepper if you wish and cook 5 mins.
ORANGES AND CREAM (5 mins to prepare)
Serves 5 adults.
<half 300ml Cream
1. Peel oranges and chunky cut each into 5 slices.
2. If you wish to keep with the Moroccan theme you can sprinkle 1 tsp Cinnamon and a pinch of Cardamon over the sliced Orange.
3. Serve with a generous slurp or two of pouring cream.
TOTAL COST OF THIS MEAL TO FEED 5 ADULTS: $18.79NZ
All ingredients were bought at Pak'nSave Albany, Auckland, New Zealand, Wednesday August 22, 2012. This is New Zealand's cheapest supermarket.
While preparing the meal enjoy the beautiful artsy images that are there for you to find, such as the pattern that the condensation on the lid of the frypan makes, here.
THISWEEKWITHTHEKIDS ~ happy cooking.