! Ingredients! Sweet potato & lentil soup. Method!
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1 Sweet potato & lentil soup 2 tsp medium curry powder 3 tbsp olive oil 2 onions, grated 1 eating apple, peeled, cored and grated 3 garlic cloves, crushed 20g pack coriander, stalks chopped thumb-size piece fresh root ginger, grated 800g sweet potatoes 1.2l vegetable stock 100g red lentils 300ml milk juice 1 lime Put the curry powder into a large saucepan, then toast over a medium heat for 2 mins. Add the olive oil, stirring as the spice sizzles in the pan. Tip in the onions, apple, garlic, coriander stalks and ginger, season, then gently cook for 5 mins, stirring every so often. Meanwhile, peel, then grate the sweet potatoes. Tip into the pan with the stock, lentils, milk and seasoning, then simmer, covered, for 20 mins. Blend until smooth using a stick blender. Stir in the lime juice, check the seasoning and serve, topped with roughlychopped coriander leaves.
2 Pitta pockets 1 wholemeal pitta bread 3 tbsp houmous 2 handfuls watercress, spinach and rocket salad mix 1 tsp olive oil Halve the pitta bread into 2 pockets and toast until opened. Slather the inside of each with houmous. Stuff with salad, drizzle with olive oil and tuck in. You can stuff them with everything for example cheese, eggs, falafel etc.
3 Skinny carrot fries 500g carrots 1 tbsp cornflour 1 tbsp vegetable oil 1 tsp finely chopped tarragon a little black pepper Heat oven to 200C/180C fan/gas 6. Cut carrots into fries, about 1cm thick, and mix with cornflour and a little black pepper. Toss with vegetable oil, spread in a single layer on a baking tray lined with parchment, and bake for mins, turning halfway. Mix a little salt with tarragon and toss through the cooked fries.
4 Fruited Red Cabbage Salad Adding sweet elements to raw vegetables can be a good way to entice kids to give salads a try. Adults will like this one, too it provides a nice flavor contrast to spicy dishes. 2 cups red cabbage, thinly shredded 1 medium sweet crisp apple, thinly sliced 1 large stalk celery or bok choy, thinly sliced 1/4 cup raisins 2 teaspoons sesame seeds 1 teaspoon dark sesame oil 1 tablespoon agave nectar or maple syrup 1 tablespoon lemon juice, or to taste Combine all the ingredients in a serving bowl and mix well. Let the salad stand for 15 to 20 minutes before serving to allow the flavors to mingle.
5 Savoury spinach muffin 2 tbsp flax seed powder + 6 tbsp water 2 ½ cups whole wheat flour 1 tbsp baking powder ½ tsp baking soda ½ tsp salt 1 tsp mixed dry Italian herbs ½ cup finely chopped onion 1-2 tbsp finely chopped garlic 2 cups finely chopped spinach ¾ cup water ½ cup extra virgin olive oil Roasted garlic pieces and baby tomato for garnish (optional) Pre heat the oven at 150 degree Celsius. Mix the flax seed powder with water and keep it aside. In a large bowl, combine flour, baking powder, baking soda, salt and herbs. Mix everything well. Now add the onion, garlic and spinach. Stir everything to combine. Add the flax seed mixture, water and olive oil and fold everything together. Do not over mix at this stage. Grease the muffin tray with olive oil. Scoop the batter into the tray. Sprinkle the roasted garlic and place halved cherry tomatoes on top. Place the try in the preheated oven and bake for 25 to 30 minutes. Let the muffins cool in the tray for 5 minutes and then transfer them to the cooling rack.
6 Zucchini-chard muffin 3 tablespoons butter 5 slices bacon, diced 3/4 cup diced onion 1 teaspoon minced garlic 8 chard leaves, stems removed and leaves thinly sliced 2 cups shredded zucchini 3 eggs 1 teaspoon salt freshly ground black pepper to taste 1 cup all-purpose flour 1 teaspoon baking powder 3/4 cup finely shredded Swiss cheese Preheat oven to 400 degrees F (200 degrees C). Generously spray 12 muffin cups with cooking spray. Melt butter in a skillet over medium heat; add bacon. Cook gently until bacon begins to curl, 3 to 5 minutes. Add onion, garlic, and chard leaves; cook and stir until chard has wilted, stirring occasionally, 5 to 8 minutes. Transfer chard mixture to a large bowl; stir in zucchini, eggs, salt, and black pepper. Add flour and baking powder; mix until flour is evenly distributed and moistened. Stir in Swiss cheese. Spoon batter into prepared muffin tin. Bake in the preheated oven until edges of muffin turn golden brown, about 20 minutes.
7 Pizza muffin 2 1/2 cups all-purpose flour 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon dried basil leaves 1/2 teaspoon dried oregano 2 tablespoons white sugar 3 sun-dried tomatoes packed in oil, drained and diced 2 1/2 cups shredded sharp Cheddar cheese, divided 4 green onions, chopped 1 egg, beaten 1 1/2 cups buttermilk Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or line with paper muffin liners. In a large bowl, combine flour, baking powder, baking soda, salt, basil, oregano and sugar into large bowl; stir until well blended. Mix in tomatoes, 1.5 cups of cheese and onions. In another bowl beat egg, whisk in buttermilk and stir until combined. Spoon batter into muffin tins until half full. Sprinkle remaining 1 cup cheese on top of muffins. Bake in preheated oven for 15 to 20 minutes, until a toothpick inserted into center of the muffin comes out clean.
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