Wholesome Child : Wholesome Child full
61 INGREDIENTS 1 cup (180g) quinoa, rinsed and drained pinch mild curry powder 2 cups (500ml) vegetable stock or filtered water 1 tbs extra virgin olive oil, or coconut oil 1/2 brown onion, finely diced 1-2 cloves garlic, crushed 1 zucchini, diced 1 cup (100g) cauliflower florets, diced 1/2 cup (60g) peas squeeze of lemon sea salt and pepper, to taste 2 eggs, lightly whisked INSTRUCTIONS Add quinoa and curry powder to a medium-sized pot and place on medium heat. Toast for 2 mins, stirring occasionally. Add chicken stock, put a lid on top and simmer until all stock has evaporated. Heat oil in a frying pan over medium heat. Add onion and garlic and cook until lightly browned. Add zucchini, cauliflower and peas and sauté for 5-10 mins or until cooked. Combine vegetable mixture with quinoa and add a squeeze of lemon juice and salt and pepper. Add eggs and stir until heated through. Serving and storing leftovers: Serve immediately, store in an airtight container in the fridge for up to 4 days or freeze for up to 4 months. Quinoa Fried Rice with Vegetables Prep time: 15 mins Cooking time: 15-20 mins Serves: 3-4 VEG Vegetarian Gluten Free “This delicious blend of protein, grains and veggies is a perfect all-rounder for the whole family.” Prep time: 15 mins Cooking time: 15 mins Serves: 2 INGREDIENTS 1 tbs extra virgin olive oil 1 brown onion, finely diced 2 cloves garlic, finely diced 1 chicken breast, cubed 1 medium carrot, peeled and grated 1 medium zucchini, peeled and grated 2 tbs sundried tomatoes, diced 1 cup (190g) millet 2 cups (500ml) chicken stock or filtered water half head broccoli, cut into florets juice of 1/2 lemon 2 tbs fresh basil or oregano sea salt and pepper, to taste 4 tbs natural yoghurt (to serve) INSTRUCTIONS Heat oil over medium heat in a medium-sized pot. Add onion and garlic and sauté for 2 mins. Add chicken and cook until lightly browned. Add carrot, zucchini and sundried tomatoes and sauté for another minute. Add millet and chicken stock and bring to the boil. Simmer on low heat for approximately 5 mins, stirring occasionally. Add broccoli and cook for a further 5 mins, stirring occasionally, until the stock has evaporated. Season with lemon juice, basil and salt and pepper. Spoon into bowls and drizzle with yoghurt. Serving and storing leftovers: Serve immediately. Store in an airtight container in the fridge for up to 3 days or freeze for up to 4 months. step 1: Whole grains recipes Chicken Millet Pilaf Millet, one of the most alkaline grains rich in B vitamins, calcium and magnesium, is often overlooked as a supergrain. It has a nutty flavour and is a perfect, gluten-free replacement for couscous. Dairy Free Gluten Free Egg Free TIP For a creamier consistency, add more chicken stock and cook for a little longer. Nut Free If you prefer to make fried rice the traditional way you can also fry the eggs separately, chop them up and combine them with the quinoa mixture as a last step.